10-02-24

Strict Press
5 Sets x 5 Reps
*5 Second Hold at Top of Each Press

18′ AMRAP
400m Run
40 Situps
40 Hang DB Snatch
400m Run
30 Sit Ups
30 Hang DB Snatch
400m Run
20 Sit Ups
20 Hang DB Snatch
400m Run
10 Sit Ups
10 Hang DB Snatch

10-01-24

4 Rounds
16 Gorilla Rows
12 Bent Over Flys
10 High Pulls
6 Goblet Squats

16′ AMRAP
500/450m Row/Ski
2 Rounds:
5 Hang Power Cleans
5 Burpees Over Bar
10 Air Squats

09-30-24

10-9-8-7-6-5-4-3-2-1
CG Bench Press (75-100% BW)
Deadlifts (100-125% BW)
1 Lap DBall Bear Hug Carry (150, 100, 75, 50)

09-26-24

Strict Press
5 Sets x 5 Reps
Push Press
4 Sets x 4 Reps
*Front/Back Squat After Every Set

12′ AMRAP
10 Pullups
20 Weighted Step Ups

09-25-24

For Time – 26′ Cap
1000/900m Row/Ski
30 Medball Situps
25 Wallballs
750/725m Row/Ski
30 Medball Situps
25 Wallballs
500/450m Row/Ski
30 Medball Situps
25 Wallballs
250/200m Row/Ski
30 Medball Situps
25 Wallballs

09-24-24

Clean & Jerk
10-8-6-4-2-1-1-1

10′ AMRAP – Run! Hurricane is coming!
1-2-3-4-5-6-7-8-9…..
Deadlifts
160m Run

09-23-24

Warm Up WOD
4 Rounds:
15 KB Swings
5 Goblet Squts
5 Push Up to Inchworm

5 Rounds NFT
10 Back Squats (working to heavy)
20 Walking Lunges
1′ Max Cal Row or Ski

09-20-24

Hang Power Cleans
12′ to Find 15 Rep Unbroken Heavy

15′ Team of 2-3
20 DU / 35 Singles
10 Alt DB Hang Snatch

09-19-24

4 Rounds:
15 KB Swings
5 Goblet Squats
10 Side Lifts/Side
1′ Plank Hold

18′ AMRAP
500/450m Row or Ski
40 Burpees
400m Run
30 Burpees
500/450m Row or Ski
20 Burpees
400m Run
10 Burpees
*Max Calories on a Machine for Remainder of Time

09-18-24

Back OR Front Squats
15-12-9-6-3-3
Work to Heavy 3RM with Perfect Depth

For Time:
30-20-10
Pullups*
60-40-20
Walking Lunges
(*Scale is 2x Jumping or RR)