12-05-22

Backsquats
10@35%
8@45/55%
4@65/75%
2 Attempts at Heavy Perfect 2RM

WOD:
3 x 4′ EMOM
500/450m Ski

12-02-22

Strength: Hang Power Clean
5 Sets of 5 Reps
Find Heavy 5

WOD: Team of 3 – 20′ AMRAP
15/11 Cal Ski
20 Wallballs
200m Run
7 Burpees
Leap Frog Style

12-01-22

Strength: Push Press
8 Sets of 3 Reps to Find Heavy 3

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (at 3 Rep Push Press Weight)
Push Ups (2 Second Plank Hold at Top)
*At 4-3-2-1, Keep Doing 5 Push Ups

11-30-22

For Time:
50-40-30-20-10
Box Step Ups
Abmat Sit Ups

11-29-22

Skill
Turkish Get Ups
5-4-3-2-1 / per Side – Increase Weight

14′ AMRAP
1000/900m Row or Ski
400m Run
Then, Max Rounds of:
40 DU / 100 Singles
5 Burpees

11-28-22

Thrusters
8 Sets of 4 Reps
Start Light and Work Up to a Heavy 4 Unbroken

For Time:
25/20 cal Ski
25 Double DB Thrusters 35/25
30 Toes to Bar
30 Front Squats

11-25-22

3 Rounds
15 Sumo DL
5 Goblet Squats
30 Flutterkicks 2 ct w/KB Pressed

13′ AMRAP
Team of 2-3
20 Bar Muscle Ups
10 Squat Cleans

11-24-22

400m Suitcase Carry Warm Up
*5 Goblet Squats Every 50 Steps

35′ AMRAP / Team of 3-4
22 Wallballs
22 SDHP 70/53
22/15 Cal Row or Ski
22 Knees to Elbows
200m Run
*Every 5′, Resting Teammates Perform 22 Synchro Jumping Jacks

11-23-22

Deadlifts
8@34/45/55/65%
*After Each Set:
:20 L Sit + 15 Crunch Pulse

For Time:
800m Run / 1`000m Row
50 Bicep Curls
20 Devils Press
400m Run / 500m Row
20 DB Push Press (5/Arm)
10 Devils Press

11-22-22

Strict Press
10@35%
8@45%
6@55/60%
4 Sets of 2 Reps – Increasing Weight to 2RM
*2 Push Press After Each Set

For Time:
21-15-9
Push Jerks
Burpees Over Bar