02-22-23

4 Rounds
10 Bicep Curl & Press
20 Bent Over Row
5 Slow DB Pushups

NFT (6-8 Rounds)
5 Close Grip Bench (50% BW and add each round)
1′ DU
10/8 Cal Bike or Ski Sprint

02-21-23

3 Rounds Alternating EMOM
1′ Work / 1′ Rest
1. Shuttle Run
2. Assault Bike (hold 50-65rpm)

18′ AMRAP Ladder
2-4-6-8-10-12-14……
DB Hang Snatch
DB Lunge Step
15 Abmat Situps (do not change # thru wod)
Burpees

02-20-23

Strength/Skill:
Squat Clean

In 6′:
Run 400m, then Find 1RM Squat Clean

8′ AMRAP:
20/16 cal Ski
200m Run
10 Burpees

02-17-23

Open WOD 23.1
14′ AMRAP
60 cal Row
50 TTB
40 Wallballs
30 Cleans 135/95
20 Ring MU

02-16-23

Strength:
8 Rounds
5 Strict Press (start light, work up)
*3 Backsquats after each set

14′ AMRAP:
30/25 cal Ski Buy In
400m Run
15 Russian KB Swings
25 Sit Ups

02-15-23

4 Rounds
10 DB Curl & Press
20 DB Rows
5 Burpee DB Deadlifts
5 Front Squats

3 Rounds
5′ Work:
30/25 cal Row
200m Run
AMRAP in remaining time:
10 TTB / 15 Knee Raises
15 Airsquats with 2 Second Pause at Bottom
Rest 2:00

02-14-23

12′ to Find Heavy Complex:
3 Deadlifts + 3 Hang Cleans

For Time:
21-15-9
DB Hang Snatch (per Arm – All Reps on One Side then Switch)
30 DU / 60 Singles

02-13-23

Strength
6 Rounds to Find
5 Rep (Heavy) Push Press
*Perform 5 Backsquats After Each Set

Alternating EMOM x 7 Rounds
13/10 Ski Erg
10 Goblet Squats 53/35
5 Strict Pull Ups

02-10-23

Strict Press
4 Sets x 10 Reps
Going Up in Weight
Tempo: 2 Seconds Up / 2 Seconds Down

3 Rounds
3′ Row for Max Calories
Rest 1′
3′ AMRAP:
20 Step Ups
10 Push Ups
Rest 1′

02-09-23

DB Bench Complex
5 Rounds
2-4-6-8 from Upright progressing to Flat Going Up in Weight

10′ to Get Heavy
5 Rep Front Squat

For Max Reps:
5′ DU or Singles