10-24-23

Deadlifts
15′ to Work to Heavy 5 rep

15′ AMRAP
6 Burpees
12 Hang DB Snatch (20-25% of Deadlift)
24 Abmat Situps

10-23-23

Push Press
6 Rounds x 5 Reps
*Add 2 Pause Back Squats at Each Weight
Work Up to Heavy 5 Rep

15′ AMRAP
5 Back Squats
6 Walking Lunges
250/200m Row or Ski OR 200m Run

10-10-23

5 Rounds
10 Standing Flys
10 High Pulls
15 Bicep Curls
10 Sumo Deadlifts

20′ AMRAP
500/450m Row
15 Goblet Squats
400m Run

10-09-23

Strength
12′ to Find Heavy/5 Rep Max
Clean & Jerk

12′ AMRAP
10 Deadlifts
30 Sit Ups

10-06-23

8 Rounds
5 CG Bench Press
15 Weighted Sit ups
10 DB Push Press

10-05-23

Back Squats
3 Rounds x 5 Reps
*All Pause – Adding Weight
5 Rounds x 3 Reps
*No Pause – Adding Weight

14′ AMRAP
20 Wallballs
20 Walking Lunges (w/ball)
20 HR Push Ups (1 sec pause at top)

10-04-23

4 Rounds
10 Alt DB Curls
20 Alt DB Bent Over Rows
5 DB Deadlifts

20′ AMRAP
40/30 cal Row or Ski
100 Single Unders
25 Knees to Elbows
200m Run

10-03-23

Push Press
10-6-3-3-3-3-3
Working to Heavy 3
*2 Power Cleans at Each Weight

12′ AMRAP
1-2-3-4-5-6…
Deadlifts
Hang Power Cleans
Burpees Over Bar

10-02-23

4 Rounds:
5 Staggered Romanian KB DL per Leg
3 Pause Goblet Squats
:30 One Legged Stand per Leg

2′ Quick WOD
10 Russian KB Swings
10 Airsquats

For Time: Jackie
1000m Row
50 Thrusters 45/35
30 Pullups

09-29-23

12′ to Find
4RM Hang Clean
Don’t be skeert to squat!

11′ AMRAP
5-10-15-20…..
Burpees
10-20-30-40….
Step Ups or Box Jumps