12-06-24

15′ to Find Heavy Complex of:
1 Hang Clean + 1 Power Clean + 1 Hang Clean

20′ AMRAP – Team of 2/3
30/25 Cal Row
30 Wallballs

12-05-24

10 – 9 – 8 – 7- 6 – 5 – 4 – 3 – 2 – 1
Bench Press @75% BW
Deadlifts @ 75-100% BW
5 Bar Over Burpees

12-04-24

Warm Up Wod – 4 Rounds
10 Alt Hang DB Snatches
5 Goblet Squats
:30 Sec Plank (Add :15 to each round ending with 1:15 hold)

25′ AMRAP
750/700m Row or Ski
25 Abmat Situps
25 Tuck Ups

12-03-24

Push Press
6 Sets x 5 Reps
Add Weight Each Round
**2 Pause Back Squats At Each Weight

5′ EMOM x 5 Rounds
5 Back Squats (@final push press weight)
20 Walking Lunges
20/16 Cal Row or Ski

11-28-24

Boys vs. Girls
800m Sled Push Race

Team of 3 – 22′ AMRAP
50 Wallballs
45 cal Row or Ski
2) 100m Farmers Carries

11-26-24

30′ AMRAP
10 CG Bench Press
5 DBall Over then Box Step Over
200m Run

11-25-24

Strength:
6 Rounds x 5 Reps
Push Press into Squats (Front or Back)

For Time: 14′ Cap
1000/900m Row or Ski
80 Walking Lunges
500/450m Row or Ski
40 Walking Lunges
25 Burpees

11-22-24

15′ to Find Moderately Heavy STO
Push Press, Push Jerk or Split Jerk

12′ AMRAP
20 American KB Swings
30 DU / 90 Singles
:30 Plank

11-21-24

5 Rounds:
10 DB Curls
20 Bent Over Rows
15 Bent Over Flys
20 Wrist Rotations

For Time: 25′ CAP
50-40-30-20-10
Cal Row or Ski
Abmat Situps
HR Push Ups

11-20-24

10 Rounds – 30′ Cap
5 Deadlifts
5 Hang Cleans
5 Push Press
5 Reverse Lunges (Back or Front Rack)
5 Back Squats or Front Squats
Rest at least 60 seconds between rounds