11-19-24

Strict Press -> Push Press
10 Reps Each Round – Descending Strict/Ascending Push Press – Adding Wt.
9 -> 1
8 -> 2
7 -> 3
…….
1 -> 9

3 Rounds x 4′ EMOM
2′ Rest Between Rounds
500/450m Row./Ski
(50) 1 DB Burpee Cleans
*Complete Row/Ski. With Remainder of 4′, accumulate max burpee cleans. Rest 2′. Complete Row/Ski and use remainder of time, picking up where you left off with the burpee cleans working to 50 total. Score is time at which you completed 50 burpee cleans or # of burpee cleans you got at end of 3rd 4′ round.

11-18-24

Back Squats
6 Sets x 10 Reps
*Increase Weight, Keep Unbroken, Perfect Form (not to failure)

12′ AMRAP
20 Walking Lunges
10 TTB / 15 Knees to Chest
5 Burpees with Double Jump

11-15-24

25+’ AMRAP – Team of 2
800m Team Run
AMRAP of: 5 Pullups, 10 Push Ups, 15 Airsquats (alternate partner with each movement)
@25′ Mark – 800m Team Run

11-14-24

10 Rounds NFT
10 CG Bench – go up, but stay unbroken
10 Tuck Ups
:15 Plank Hold
5 V Ups
:15 V Hold

11-13-24

Strict Press
8 Sets x 4 Reps
*1 (3 second) pause back or front squat after each set

Fun Bonus
1′ Max squats with final weight

For Time:
5000m Row or Ski
*Team of 2-3 / Sprint then hand it off

11-12-24

8 Sets of the Following Complex:
2 Deadlifts + 4 Hang Cleans
*Getting Heavier Each Set

12′ AMRAP
100m Suitcase Carry
5 Russian KB Swings
5 Goblet Squats
10 HR Pause Push Ups

11-11-24

3 Rounds:
5 Deadlifts
5 Pushups to Double Knee Touch
*Add Weight to DL Each Round

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (50-100% BW)
Burpees
200m Run

11-08-24

WU WOD – 3 Rounds:
10 Thrusters
5 Pull Ups

For Time – FRAN:
21-15-9
Thrusters 95/65
Pull Ups

11-07-24

NFT / 30′ Cap
10 CG Bench – Unbroken
25 DU / 50 Singles
10/8 Cal Row or Ski (for time – getting faster each round)

11-06-24

Strict Press
8 Rounds x 3 Reps
*Add Weight, Building to Heavy 3

Push Press
:30 Max Reps with Final Strict Press #

For Time:
1000m/900m Ski or Row Buy In
Then, 6 Rounds:
5 Pause HR Pushups
15 Abmat Situps
10 Hang DB Cleans (1 DB @ 30% of Stict Press #)