11-07-23

3 Rounds:
16 Alt DB Curls
6 Romanian DL
10 Standing Flys
20 Jumping Jacks

25′ AMRAP
800/700m Row or Ski
40 Medball Situps
50 DU / 150 Singles

11-06-23

Strict Press
10@35/45/55%
5@60/65%
*After Each Set:
5 High Pulls from Hang
4 Reverse Lunge Steps

For Time (22′ Cap)
400m Run
21-15-9
Hange Cleans
Front Squats
400m Run
21-15-9
Push Press
Burpees Over Bar
400m Run

11-03-23

Quick WOD:
4 Rounds
15 American KB Swings 26/44
5 Pause Goblet Squats
5 Burpees

NFT
10-9-8-7-6-5-4-3-2-1
Back Squats @50-75%
2 x V Ups or Tuck Ups

11-02-23

6 Rounds NFT
10 CG Bench Press
8 OH Walking Lunges 50/35
10/8 Cal Row or Ski

11-01-23

Hang Cleans
12′ to Find a Heavy 6 Unbroken

15′ AMRAP
3 Deadlifts
4 Burpees Over Bar
200m Run
10 Knees to Elbows

10-31-23

Strength:
5 Rounds
10 Alt DB Curl & Press
20 Bent Over DB Rows
5 Slow Romanian DL
20 Jumping Jacks

20′ AMRAP
1000/900m Row
100 DU / 250 Singles
50 Wallballs

10-30-23

Strict Press
8 Rounds x 5 Reps
*4 Reverse Lunge Steps with Each Weight
Work to Heavy 5 Rep

14′ AMRAP
20/16 cal Ski or Row
20 Hang DB Snatch (50% of Strict Press #)
40 Abmat Situps

10-27-23

25′ AMRAP – Team of 3
15 Wallballs
15 KB Sumo Deadlifts
15 Mountain Climbers (2 ct)
15 Push Jerks
15/10 cal Row or Ski
*You go, you go, I go

10-26-23

4 Rounds:
5 Kneeling Strict Press R
5 Windmills R
5 Kneeling Strict Press L
5 Windmills L
5 Romanian DL / Leg

NFT – 6+ Rounds
5 CG Bench
6/Leg Side Step Ups
5 Goblet Squats

10-25-23

5 Rounds
5 Slow Strict Pullups
10 Bent Over Flys
10 High Pulls
5 Thrusters

For Time:
800/700m Row/Ski
Rest til 5′
800m Run
Rest til 10′
Repeat 1 More Round