01-06-22

Endurance
0:00-6:00: 1000m Row
6:00-12:00: 800m Run
12:00-18:00: 1000m Row
18:00-20:00: Max Burpees to Double 45# Plate Stack

01-05-22

Strength:
15′ to Find 5RM Barbell Thruster

WOD: 15′ AMRAP
10 CG Bench Press
5 DB Thrusters
30 DU / 75 Singles

01-01-22

4 Rounds:
12 Bicep Curls
20 Bent Over Row
6 Up Down w/ DB

Power Cleans
5@35/45/55%
*Load 65% for WOD

WOD: 3 Rounds of 3′ Cap
250/200m Row
20 Walking Lunges
15 Power Cleans
Rest 2′

12-30-21

NFT:
10-1
Bench @75-100% BW
Deadlift @100-150% BW
Bent Over Flys 15/10/5

12-29-21

W/U WOD – 3 Rounds:
10 Plate GTO 45/35
20 Russian Twists
20 Plate Pressed Flutter Kicks (2 ct)
10 Plate Floor Presses

WOD: For Time:
400m Run
50 Walking Lunges
400m Rum
50 Pushups
400m Run
4 Rounds of: 5 Burpees, 10 Jumping Lunges
400m Run

12-28-21

WU WOD:
5 Double DB Push Press x 3 Rounds
Then 3 Rounds:
5-4-3-2-1 DB Push Press
Pressed DB Walk to Next Row
1 Lap KB Farmer Carry
10 Walking Lunges

For Time:
500/450m Row
50 Abmat Situps
100 DU / 250 Singles
250/200m Row
50 Abmat Situps
100 DU / 250 Singles
500/450m Row

12-27-21

Warm Up WOD – 3 Rounds:
300m Row
10 Walking Lunges
15 Hanging Knee Raises
10 Push Ups

Squat Cleans
5@35/45/55%
2@65%

WOD: For Time:
10 Squat Cleans @ 65%
200m Run
5 Burpees Over the Bar
8 Squat Cleans
200m Run
5 Burpees over the Bar
6 Squat Cleans
200m Run
5 Burpees Over the Bar
4 Squat Cleans
200m Run
5 Burpees Over the Bar
2 Squat Cleans
200m Run
5 Burpees Over the Bar

12-23-21

Just a Bar – 3′ Cap
1-2-3-4-5-6-7-8-9-10
Hang Clean
Strict Press

Strict Press
5@45/55/65%
*5 Deadlifts after Each Set

WOD: 12′ AMRAP
35/30 Cal Row Buy In
Then,
5 DL @ 50%
35 DU / 100 Singles

12-22-21

4 Rounds
10 Bicep Curls
10 Double DB Rows
10 Side Flys

WOD: For Time:
21-18-15-12-9-6-3
Calorie Row
Burpee to Plate
Plate GTO 45/35

12-21-21

Front Squats
8@35/40/45/50/55%

15′ AMRAP
20 Wallballs 20/14
20 Abmat Sit Ups
25 DU / 75 singles