10-28-22

4′ On / 2′ Off EMOM x 4 Rounds:
25/20 cal Bike
20 Walking Lunges
10 TTB
Max Burpees in Remaining Time

10-27-22

Push Up Challenge

10-9-8-7-6-5-4-3-2-1
Bench Press @ 50-100% BW
Power Cleans

10-26-22

For Time:
100 DU / 300 Singles
800m Run
100 DU / 300 Singles
1000m Ski or Row

10-25-22

Strict Press & Backsquats
10@35/45%
5@55/65%
Then, 3 attempts to find heavy 3 rep strict press.
*Perform 3 Backsquats with Pause after each set of Strict Press.

WOD 1.
25 Backsquats with your 3RM strict press weight.
Try to go unbroken.

WOD 2. For Time
3 Rounds:
20 Single DB Push Press (10/arm)
40 Abmat Situps
8 Single DB Thruster (4/arm)
Cash Out: 100 Bicycles

10-24-22

Shrugs & Deadlifts
10@35/40%
5@45/50% (2 rounds of 5@50%)

Rowski Runski – 18′ AMRAP
40/35 cal Row
5 Power Cleans
10 Burpees Over Bar
30/25 cal Ski
5 Power cleans
10 Burpees Over Bar
400m Run
5 Power Cleans
10Burpees Over Bar
25/20 cal Ski
5 Power Cleans
10 Burpees Over Bar

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