12-30-24

4 Rounds:
10 Curl & Press
10 Bent Over Rows
10 Weighted Lunge Steps
10 Weighted Knee Above 90
10 Unweighted Knee Above 90

EMOM x 10 Rounds
3 Power Cleans
3 Front Squats
3 STO

12-27-24

Back Squats
Pause —- Regular
8 —- 2
6 —- 4
4 —- 6
2 —- 8

15′ AMRAP
500/450m Row or Ski
2 Rounds:
20 KB Swings
5 Goblet Squats
25 Abmat Situps

12-24-24

1′ on / 1′ off Stations – 5 Rounds
Bench Press
Sumo Deadlifts
Weighted Lunge Steps
Calories on Row / Ski

12-23-24

3 Rounds:
5 Devils Press
5 Front Squats
5 Push Press
:30 Plank Hold

20′ AMRAP – Team of 2/3
50 Wallballs
50/40 Calorie Row or Ski
50 Toes to Bar / Knees to Chest

12-20-24

NFT Bench Day!
Get at Least 8 Rounds of:
10 CG Bench Press
1 Lap HEAVY Farmer’s Carry
10 HEAVY Weighted Walking Lunges

12-19-24

Push Press
8 – 6 – 4 – 2 – 4 – 6 – 8
*Add Weight to Heavy 2. Try to Hold on with That Weight Back to 8.

For Time – 16′ Cap
4 – 8 – 16 – 32 – 64
Single DB Clean & Press
25 Abmat Situps
:30 Plank

12-18-24

4 Rounds:
10 DB Curls
10 Bent Over Rows
15 Bent Over Flys
10 Standing Flys
100m Tricep Ski

WOD: 2 Rounds
30/25 Cal Assault Bike
400m Run
25 Knees to Chest

12-17-24

Back or Front Squats
14 – 12 – 10 – 8 – 6 – 4 – 2 – 2 – 2

For Time:
50 DU / 150 Singles
20 – 15 – 10 – 5
Chest to Bar Pull Ups
*Jump Rope is Prior to Each Set of Pull Ups

12-16-24

Strict Press
8 Sets x 5 Reps
Work up to Heavy 5 Rep.
**5 Pause Squats with Each Weight.

14′ AMRAP
500/450m Row or Ski
Then, 3 Rounds:
10 Hang DB Snatch (1/3 of Strict Press)
5 Burpees

12-13-24

3 Rounds
10 Plate GTO
5 Plate SDL
20 Russian Twists

16′ AMRAP
250/200m Row/Ski
30 Step Ups
10 KB Sumo DL
5 Goblet Squats