10-21-22

3 Rounds:
5 Dbl DB Deadlifts
5 Dbl DB Hang Cleans
5 DB Push Ups
10 DB Bent Over Rows Alt Arms
*Increase Weight Each Round

For Time:
15-12-9-12-15
DB Bench
Single DB Goblet Squats
2x Alt V Up
:20 V Hold
200m Run

10-20-22

Sumo Deadlifts
10@35/45%
Then, 10′ to Find Heavy 3RM

For Time:
100/80 cal Assault Bike

10-19-22

3 Rounds
10 Airsquats
10 Pushups
5 DB Push Press per Arm
25 DU / 75 Singles

Alternating EMOM – 7 Rounds
Min 1.
5 Backsquats @50%
12 Walking Lunges
Min 2.
150/110m Ski
Min 3.
Rest

10-18-22

Push Press
10 @35/45%
5@55%
Then, 3 Sets to Find Heavy Unbroken 5

15′ AMRAP – Team of 2
9 Pullups
7 Hang Power Cleans
5 Push Jerks
*Alternate Partners Each Round (not each movement)

10-17-22

Hang DB Snatch for 10
5 Rounds to Find Heavy
Either Alt Arms or go 5/5

For Time:
15 TTB / 30 Knees Above 90
25 Goblet Squats
200m Run
15 TTB / 30 KA90
20 Goblet Squats
200m Run
15 TTB / 30 KA90
10 Goblet Squats
200m Run
15 TTB / 30 KA90
5 Goblet Squats
100 Flutterkicks Cash Out

10-14-22

Deadlifts
10@35/45/55%

For Time:
50 Wallballs
800m Run
50 Burpees
800m Run
50 Wallballs

10-13-22

4 Rounds
10 Curl & Press Alt Arms
20 Bent Over Row Alt Arms
5 DB Pushups
5 DB Thrusters

NFT Bench / Core
5 Rounds:
10 Close Grip Bench Press (stay unbroken but add each round)
20 Abmat Situps
20 Bicycles
Then,
5 Rounds:
5 Close Grip Bench Press (stay unbroken but keep going up)
20 Flutter Kicks
:20 V Hold

10-12-22

The Triathalon – For Max Calories
3′ Row
3′ Rest
3′ Ski
3′ Rest
3′ Bike
3′ Rest
2′ Row
2′ Rest
2′ Ski
2′ Rest
2′ Bike
2′ Rest
1′ Row
1′ Rest
1′ Ski
1′ Rest
1′ Bike

10-11-22

Hang Power Cleans
10@35%
10@45%
Then, 4-5 Rounds to Find Heavy Unbroken 5

For Time:
15-12-9-6-3
Deadlifts
Burpees Over Bar
20 DU / 50 Singles

10-10-22

Strict Press
10@35%
10@45%
Then, 4-5 Rounds to find Heavy Unbroken 5

20′ AMRAP
300/250m Ski Erg
20 Walking Lunges (1 DB OH if possible)
400m Run
Rest Exactly 1′