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 #)

11-05-24

Hang Cleans
10-8-6-4-2-1-1

For Time:
30/25 cal Assault Bike – Buy In
Then,
10 Rounds:
2 Deadlifts
3 Burpees Over Bar

11-04-24

Push Press
8 Sets x 5 Reps
*2 Pause Front or Back Squats at Each Weight

1′ Max Squats
*use final weight from PP

10′ AMRAP
10-20-30-40-50……
Walking Lunges
Knees to Elbows

11-01-24

Skill:
Mobility Work

20′ AMRAP
500/450m Row or Ski
Rest 1′ Exactly
50 Wallballs
Rest 1′ Exactly
50 Hang DB Snatch
Rest 1′ Exactly