12-10-25

Strength – 5 Rounds
2 – 4 – 6 – 8 DB Strict Press – Incline Benches
8 per Side Gorilla Rows

10′ AMRAP
2 – 4 – 6 – 8 – 10 – 12- 14 …..
Burpees
Goblet Squats (25% BW)

12-09-25

32′ Big EMOM
Alternate E2MO2M
15 Wallballs 30/20
5 Hang Cleans

12-08-25

WOD 1. Tri-Test
For Time:
500/450m Ski
500/450m Row
1000/900m Assault Bike

WOD 2. 5-8 Rounds NFT
10 CG Bench Press
20 Tuck Ups
:25 V Hold

12-05-25

24′ AMRAP – Team of 2
30/22 Cal Ski or Row
30 Walking Lunges
30 Knees to Chest

12-04-25

NFT
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Close Grip Bench
Power Cleans
20 DU / 60 Singles

12-03-25

28′ Reid’s Birthday – So Nasty
2′ EMOM – Alternate E2MO2M
10 Devil’s Press 35/25
20/15 Cal Ski or Row

12-02-25

Front Squats
5 Sets x 10 Reps

15′ AMRAP
5 -10 – 15 – 20 – 25 – 30 ……
Goblet Squats (25-35% of FS)
25 Abmat Situps
:30 Plank

12-01-25

Strict Press
2 Sets x 10 Reps
2 Sets x 7 Reps
3 Sets x 4 Reps
*3 Hang Cleans After Each Set

15′ AMRAP
2 – 4 – 6 – 8 – 10 – 12……
Hang Clean & Jerks
Burpees Over Bar
200m Run

11-27-25

30′ AMRAP – Team of 2-3
20 Wallballs
20 SDHP
20 Lateral Box Overs
20 DB Hang Clean & Jerk
20/17 Cal Row

11-26-25

15′ – Clean Complex
1 Deadlift
1 Power Clean
2 Deadlifts
2 Power Cleans
1 Deadlift
1 Hang Clean

13′ AMRAP
2 – 4 – 6 – 8 – 10……
Deadlifts
Burpees Over Bar
200m Run