10-22-24

4 Rounds:
10 Alt Curl & Press
20 Alt DB Rows
5 Front Squats
4 Lunge Steps

Back Squats:
5 Sets x 5 Reps
1st Rep = 3 Sec Pause at Bottom
*Build to Heavy 5

2′ EMOM x 7 Rounds
With Heaviest Weight from Above, EMOM:
3 Back Squats
10 Walking Lunges (weighted or unweighted)

10-21-24

Abbate – For Time:
1 Mile Run
21 Clean & Jerks 155/105
800m Run
21 Clean & Jerks
1 Mile Run

10-18-24

Team of 2-3 : 25′ AMRAP
50 Push Press 95/65
15/12 cal Row/Bike/Ski
50 Hang Cleans
15/12 cal Row/Bike/Ski
50 Knees to Chest
15/12 cal Row/Bike/Ski

10-17-24

15′ to Work:
Tempo Deadlifts – 5 Reps with 3 second Hold at Top

12′ AMRAP
15 KB Swings
20 Abmat Situps
:30 Plank Hold
5 Goblet Squats

10-16-24

Skill:
Box Step Overs

WOD: 30′ NFT
5 Heavy CG Bench Press
8 Weighted (DBL DB) Box Step Overs
6 DBL DB Thrusters

10-15-24

Front Squats
15′ to Find Heavy 5 Rep

5 Rounds
3 Front Squats EMOM
(Use Heavy 5 #)

For Time:
2000m Row or Ski
OR
6000m Assault Bike

10-14-24

Strict Press to Push Press
10 – 0
8 – 2
6 – 4
4 – 6
2 – 8
0 – 10
0 – 10 (again)

18′ AMRAP
500/450m Row or Ski
4 Rounds:
5 Clean & Jerk (with weight from above)
15 Abmat Situps

10-11-24

Hang Cleans
15′ to Work to Heavy 3RM

15′ AMRAP
200m Run
15 Wallballs
10 Walking Lunges

10-10-24

4 Rounds:
10 DBL DB Curls
5 Romanian DL
10 Alt Bent Over Rows
3 Devils Press

Endurance Day
3 Rounds of: 5′ On / 5′ Off
Choose 2-3 Machines (Row, Ski and/or Bike)
Max Calories

10-08-24

Deadlifts
6 Sets x 5 Reps

For Time – 18′ Cap
1000/900m Row or Ski
3 Rounds of:
20 Abmat Situps
10 Goblet Squats 53/35
800m Run
2 Rounds of:
20 Abmat Situps
10 Goblet Squats
400m Run
1 Round of:
20 Abmat Situps
10 Goblet Squats
200m Run