12-12-24

10 – 9 – 8 – 7- 6 – 5 – 4 – 3 – 2 – 1
Bench Press (75-100% BW)
Squat Clean (75-100% BW)

12-11-24

For Time – 3 Rounds (30′ Cap)
1000m Row or Ski
50 Straight Leg Abmat Situps w/Toe Touch
30 Burpees

12-10-24

Strict Press
6 Sets x 10 Reps
*Work to Heavy

For Time:
30 STO (with strict press #)

3 Rounds x 4′ EMOM
20/17 Cal Row or Ski
50 DU / 150 Singles
*Rest with Whatever Time is Left of 4′

12-09-24

15′ to Find Heavy
2) Pause Back squats + 4) Regular Back squats

For Time:
5 – 10 – 15- 20 – 25- 30
Goblet Squats
6 Jumping Lunges
100m Run

12-06-24

15′ to Find Heavy Complex of:
1 Hang Clean + 1 Power Clean + 1 Hang Clean

20′ AMRAP – Team of 2/3
30/25 Cal Row
30 Wallballs

12-05-24

10 – 9 – 8 – 7- 6 – 5 – 4 – 3 – 2 – 1
Bench Press @75% BW
Deadlifts @ 75-100% BW
5 Bar Over Burpees

12-04-24

Warm Up Wod – 4 Rounds
10 Alt Hang DB Snatches
5 Goblet Squats
:30 Sec Plank (Add :15 to each round ending with 1:15 hold)

25′ AMRAP
750/700m Row or Ski
25 Abmat Situps
25 Tuck Ups

12-03-24

Push Press
6 Sets x 5 Reps
Add Weight Each Round
**2 Pause Back Squats At Each Weight

5′ EMOM x 5 Rounds
5 Back Squats (@final push press weight)
20 Walking Lunges
20/16 Cal Row or Ski

11-28-24

Boys vs. Girls
800m Sled Push Race

Team of 3 – 22′ AMRAP
50 Wallballs
45 cal Row or Ski
2) 100m Farmers Carries

11-26-24

30′ AMRAP
10 CG Bench Press
5 DBall Over then Box Step Over
200m Run