12-19-22

Strength:
8 Rounds to Find Heavy
2 Strict Press + 3 Push Press

For Time:
750/500m Row Buy In
Then,
15-9-3
Clean & Jerks
Burpees Over Bar

12-16-22

Backsquats
10@35%
8@45%
6@55%
5 round EMOM of 4@65%

2 Rounds
On 6′ Running Clock:
500/450m Row
25 Thrusters 45/35
5 Burpees

12-15-22

5 Rounds:
20 CG Bench @50-75% BW
20 Tuck Ups
:20 Max Crunch Pulses
400/350m Row

12-14-22

20′ AMRAP
300/250m Ski
20 Wallballs
400m Run

12-13-22

5 Rounds:
5 Front Squats – barbell going up in #
10 DBL DB High Pulls
10 Bent Over Flys
5 Push Press – barbell

8′ AMRAP
2 Power Cleans
5 DL
2-4-6-8-10-12……Burpees Over Bar

12-12-22

12′ to work to heavy:
3 Deadlifts
2 Hang Cleans
1 STO

For Time:
30/25 Bike Buy In
Then…..
20 DB Hang Snatch
200m Run
20 DB Hang Snatch
400m Run
20 DB Hang Snatch
200m Run

12-09-22

4 Rounds
10 Hip Thrusters
10 1 Leg Box Squats
10 Sumo Deadlifts

10′ Cap
50 Abmat Situps
50 Walking Lunges
35 Abmat Situps
50 Walking Lunges
20 Abmat Situps
50 Walking Lunges
10 Abmat Situps
50 Walking Lunges

12-08-22

on 10′ Clock:
Built to 50-100% BW Bench for 5 Rep Max

6′ EMOM x 4 Rounds
500/450m Row
5 DB Thrusters
OH DB Walk to Other Side of Box
5 DB Thrusters
10 CG Bench at 50-100% BW

12-07-22

Strict Press:
10@35%
6 Sets x 3 Reps Going Up to Heavy 3…..3 Sec Pause at Top of Each Lift

WOD:
In 7′:
800m Run
Max Rounds of:
20 Sit ups
5 Push Ups
5 Toes to Bar / 10 Knee Above 90
Rest 3′
In 7′:
800m
Max Rounds of:
10 Tuck Ups
5 Push Ups
5 Pull ups / 10 Jumping Pull ups

12-06-22

Hang Power Cleans
10@35%
5 Sets x 5 Reps Building to Heavy 5RM
*1 Front Squat After Each Set

For Time:
500/450m Row
400m Run
5 Rounds:
4 Deadlifts
1 Hang Squat Clean
5 Burpee Over Bar
Then,
250m Row
200m Run