05-04-23

Pick 4 – Any Order / Any Combo
1000/900m Row or Ski
800m Run
2000m Bike
*Rest 1/2 x 1x Work Time Between Rounds

05-03-23

3′ AMRAP Mini WOD
5 Push Ups
10 Jumping Lunges
20 Jumping Jacks

Strength – Back Squats
5 Sets x 10 Reps

10′ AMRAP
10 DB Hang Snatch
10 Lunge Steps
10 CTB Pullups

05-02-23

10′ to Find Heavy Complex:
DHP
3 Deadlifts
2 Hang Cleans
1 STO

18′ AMRAP
40/35cal Ski Buy In, Then AMRAP of:
50 Abmat Situps
75 DU
25 TTB
50 Air Squats

05-01-23

Strict Press
6 Rounds x 5 Reps
*2 Pause Front Squats at Each Weight

6′ EMOM x 4 Rounds
25/20 cal Row
200m Run
5 Thrusters
5 Front Squats
5 Burpee Over Bar

04-28-23

Strength/Skill:
Turkish Get Ups

NFT: 6-8 Rounds
10 Bench (50-100% BW)
6 D Ball Ove Shoulder
15/12 cal Sprint Row or Ski

04-27-23

Strength
Sumo Deadlift
3 Sets x 10 Reps
2 Sets x 7 Reps
2 Sets x 4 Reps

15′ AMRAP
20 Step Ups
15 Russian KB Swings 70/53
10 HR Push Ups
5 Goblet Squats

04-26-23

10′ To Find Heavy
5 Rep Hang Clean & Jerk

For Time – 20′ Cap
1000/900m Row or Ski
800m Run
20 Burpees
500/450m Row or Ski
400m Run
40 Burpees

04-25-23

5 Rounds
5) 1 Arm DB Push Press
OH Walk to Rig
5) 1 Arm DB Push Press
OH Walk to Ski
5 Cal Ski

5 Rounds – Alternate Movements – 1′ On / 1′ Off
Max Single Jump Rope
Max AbMat Sit Ups (Weighted)

04-24-23

3 Rounds:
10 KB Sumo DL
5 Pause Goblet Squats
5 Burpees

Back Squats
5 Sets x 10 Reps
*Start at 35% and Increase Weight

15′ AMRAP
10 Pull ups
20 Walking Lunges
200m Run

04-21-23

3′ Just a Bar
1-2-3-4-5-6-7…..
Hang Clean
Strict Press
Back Squats

20′ AMRAP
20 Bench Press (50-75%BW)
10 One Arm DB Thruster (5R/5L)
200m Run / 250m Ski or Row