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

12-12-24

10 – 9 – 8 – 7- 6 – 5 – 4 – 3 – 2 – 1
Bench Press (75-100% BW)
Squat Clean (75-100% BW)

12-11-24

For Time – 3 Rounds (30′ Cap)
1000m Row or Ski
50 Straight Leg Abmat Situps w/Toe Touch
30 Burpees

12-10-24

Strict Press
6 Sets x 10 Reps
*Work to Heavy

For Time:
30 STO (with strict press #)

3 Rounds x 4′ EMOM
20/17 Cal Row or Ski
50 DU / 150 Singles
*Rest with Whatever Time is Left of 4′

12-09-24

15′ to Find Heavy
2) Pause Back squats + 4) Regular Back squats

For Time:
5 – 10 – 15- 20 – 25- 30
Goblet Squats
6 Jumping Lunges
100m Run