12-16-25

Strength:
Warm Up to WOD Weight for Complex

18′ AMRAP
Barbell Complex of:
2 Deadlifts
2 Hang Cleans
2 Front Squats
10 Knees to Chest
15 Tuck Ups
:30 Plank on Elbows

12-15-25

Back Squats
20′ to Work to Heavy 5 Rep

12′ AMRAP
250/225m Row or Ski
5 Deadlifts (50% of back squat)
5 Burpees Over the Bar

12-12-25

Front Squats – For Mobility, not Load
15′ to work on Sets of 5
*3-5 Second Pause at Bottom of Each Rep

15′ AMRAP
10 Hang DB Snatch
20 Abmat Situps
20 Box Step Overs
10 Pullups

12-11-25

Push Press – 15′
5 Reps
*3 Second Hold at Top of Each Rep

18′ AMRAP – Team of 2
15/12 Calories
20 OH Walking Lunges
10 Toes to Bar / 20 Knees to Elbows

12-10-25

Strength – 5 Rounds
2 – 4 – 6 – 8 DB Strict Press – Incline Benches
8 per Side Gorilla Rows

10′ AMRAP
2 – 4 – 6 – 8 – 10 – 12- 14 …..
Burpees
Goblet Squats (25% BW)

12-09-25

32′ Big EMOM
Alternate E2MO2M
15 Wallballs 30/20
5 Hang Cleans

12-08-25

WOD 1. Tri-Test
For Time:
500/450m Ski
500/450m Row
1000/900m Assault Bike

WOD 2. 5-8 Rounds NFT
10 CG Bench Press
20 Tuck Ups
:25 V Hold

12-05-25

24′ AMRAP – Team of 2
30/22 Cal Ski or Row
30 Walking Lunges
30 Knees to Chest

12-04-25

NFT
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Close Grip Bench
Power Cleans
20 DU / 60 Singles

12-03-25

28′ Reid’s Birthday – So Nasty
2′ EMOM – Alternate E2MO2M
10 Devil’s Press 35/25
20/15 Cal Ski or Row