10-07-22

25′ AMRAP – Team of 2
50 Close Grip Bench
30 Burpees
25 Box Step Overs w/ 2 DB 30/25
1000m Row
RD 2. Increase Bench by 10/5#, Row 800m
RD 3. Increase Bench by 10/5#, Row 600m

10-06-22

4 Rounds:
1 DB Alt V-Up 6/side 25/20
20 FlutterKicks
5-10-15-20 Pushups w/Pause at Top

For Time: “Annie on a Bike”
25-20-15-10-5
Assault Bike Calories
50-40-30-20-10
Abmat Situps

10-05-22

I. Hang Squat Clean – 12′
5@35% with Pause at Bottom
4@45% with Pause at Bottom
Remaining Time to get Heavy 2 Rep

II. 5 Rounds – 3′ EMOM Sprint
100/90m Ski
20 Wallballs

10-04-22

I. Strict Press
10@45%
8@45%
6@55% x 3 sets
*5 Hang Cleans After Each Set

II. For Time
50 Push Jerks
*3 Burpees at Every Break

III. 4 Rounds
400m Run
Rest Exactly 2 minutes

10-03-22

3 Rounds:
10 DB Bicep Curl
10 DB Row
5 Devil Press
10 Push Press

6 Rounds for Time:
10 Backsquats @50%BW or 35%1RM
10 Walking Lunges
200m Row/Ski

5′ AMRAP:
10 Rt Plank Raise
20 Bicycles
10 Lt Plank Raise
5 Tuck Ups
:20 V Hold

09-30-22

Push Press
10@35%
8@45%
6@55%
3 sets 5@65%

WOD:
1000m Ski

09-29-22

Hurricane Ian Pop Up WOD

15′ Amrap – Team of 3 :
100m Ski ERG
10 Walking Lunges – Sprint Back

09-28-22

For Fun:
400m OH Plate Carry

NFT:
21-18-15-12-9-6-3
CG Bench 50-65%BW
Unbroken DU / 2x Singles
(x2 if Elite) *If you break, 3 jumping airsquats
200/180m Row

09-27-22

Skill:
Core Work Series

WOD:
100m Suitcase Carry
2-4-6-8-10
Hang Power Clean 155/105
10-8-6-4-2
Front Squats
30 Bicycles

09-26-22

Pause Backsquats
5@35/45/50/55/60%

3 Rounds 5′ EMOM
1′ Max Calories Assault Bike
400m Run
Max 1 Arm DB Snatches