01-05-24

3 Rounds:
10 Bicep Curls
20 Bent Over Rows Alt.
5 Romanian Deadlifts
3 Thrusters

6-8 Rounds NFT
10 Close Grip Bench (50-75% BW)
8 Walking Lunges Weighted
15 Tuck Ups

01-04-24

15′ to Find Heavy Complex of:
1 Deadlift
1 Hang Clean
2 Deadlifts
2 Hang Cleans
3 Deadlifts
3 Hang Cleans

For Time:
3000m/2500m Row or Ski

01-03-24

Strength:
15′ to Find Heaviest Unbroken Complex of:
1 Deadlift
1 Hang Clean
2 Deadlifts
2 Hang Cleans
3 Deadlifts
3 Hang Cleans

WOD – For Time:
3000/2500m Row or Ski

01-02-24

Backsquats
1 Round x 10 Reps
6 Rounds x 4 Reps
Working to Heavy Unbroken 4

15′ AMRAP
20 DB Snatch
40 Abmat Situps
60 DU / 150 Singles

01-01-24

Hang Power Cleans
10′ to Find Heavy Unbroken 3 RM

20′ AMRAP – Team of 2
600/500m Row or Ski
20 Deadlifts
30 Pullups
40 Push Ups
50 Airsquats

12-21-23

10 Rounds NFT
5 CG Bench Press*
20 DU / 75 Singles
5 Deadlifts*
*Start with a medium weight and build to heavy unbroken 5.

12-20-23

Strength:
Strict Press

For Time (18′ Cap):
21-15-9-15-21
Power Cleans
Burpees Over Bar

12-19-23

3 Rounds:
10 DBL DB Bicep Curls
20 Alt DB Bent Over Rows
10 Romanian DL
100m Suitcase Carry

25′ AMRAP
500m Row/Ski
30 Medball Situps
30 1 Arm DB Thrusters 40/30
15 HR Pushups with Pause at Top

12-18-23

Split Jerk
Work to Heavy Single

5 Rounds 0f 3′ EMOM – 1:30 On / 1:30 Off
6/5 Cal Bike or 8/7 Cal Ski or 10/9 Row
Remainder of Time = Max Clean & Jerk Reps

12-15-23

12′ to Find Heavy:
Squat Clean to Front Squat
OR
Power Clean to Double Front Squat

15′ AMRAP
20/16 cal Row/Ski
5 Bear Hug D Ball Squats
Rest Exactly 1′