11-21-23

4 Rounds:
10 DB Curl & Press (switch at top)
20 Bent Over Row (1 DB in Row whole time)
5 Front Squats
15 Standing Flys

Push Press
5 Rounds, going up in weight, in following rep scheme:
10-8-6-4-4

14′ AMRAP (Team of 2 or Solo)
40 Medball Abmat Situps
10 Burpees
30 Hang DB Snatch (35% of Push Press)
*If Team, One person works at a time.

11-20-23

Front Squats
10-8-6-4-3-3-3
Getting Heavier Each Set
*5 Jumping Air Squats after Each Set.

12′ AMRAP
15/12 cal Ski or Row
6 Front Rack Walking Lunges (25% of Squat Weight in a DB)
10 Knees to Elbows
6 Front Rack Walking Lunges

11-17-23

Warm Up WOD:
Team “Karen”
6′ Max Wallballs as Team of 2-3
*Go for 6′, don’t stop at 150.

10′ AMRAP
20 Abmat Situps
10 Burpees
5 Heavy Goblet Squats

11-16-23

3 Rounds:
10 per Arm DB Hang Snatch
5 Goblet Squats
20 Jumping Jacks

20′ AMRAP
10 CG Bench @75%BW
8 DL @100%BW
25 DU / 60 Singles
:30 Plank Hold

11-15-23

4 Rounds:
15 Bicep Curls
5 Thrusters
10 DB Row
15 Bent Over Flys

4 Rounds:
2′ Max Calories Row or Ski
4′ Rest & Walking Lunges = to your calories

11-14-23

Strength
Strict Press
7 Sets x 3 Reps
*Work to Heavy Unbroken 3RM
3 Hang Cleans at Each Weight

20′ AMRAP
200m Run
10 Knees to Elbows
10 Power Cleans
4 Burpees Over Bar

11-13-23

Back Squats
2 Sets x 10 Reps
2 Sets x 6 Reps
2-3 Sets x 2 Reps
*Work to Heavy 2RM

15′ AMRAP
1000/900m Row or Ski Buy In
Then, Rounds of:
5 HR Push Ups
10 Perfect Air Squats
15 Mtn Climbers (2 ct)

11-10-23

25′ AMRAP – Team of 2-3
Leap Frog….
500/400m Row or Ski
400m Run

11-09-23

Strength:
Lunge Drop Sets

WOD: Alt EMOM x 5 Rounds
1. 15 Wallballs
2. 10-15 Knees to Elbows

11-08-23

5 Rounds:
10 TNG Deadlifts
*Work to Heavy unbroken set, not 10RM

NFT – 6 Rounds
10 CG Bench
200 or 400m Run