11-14-23

Strength
Strict Press
7 Sets x 3 Reps
*Work to Heavy Unbroken 3RM
3 Hang Cleans at Each Weight

20′ AMRAP
200m Run
10 Knees to Elbows
10 Power Cleans
4 Burpees Over Bar

11-13-23

Back Squats
2 Sets x 10 Reps
2 Sets x 6 Reps
2-3 Sets x 2 Reps
*Work to Heavy 2RM

15′ AMRAP
1000/900m Row or Ski Buy In
Then, Rounds of:
5 HR Push Ups
10 Perfect Air Squats
15 Mtn Climbers (2 ct)

11-10-23

25′ AMRAP – Team of 2-3
Leap Frog….
500/400m Row or Ski
400m Run

11-09-23

Strength:
Lunge Drop Sets

WOD: Alt EMOM x 5 Rounds
1. 15 Wallballs
2. 10-15 Knees to Elbows

11-08-23

5 Rounds:
10 TNG Deadlifts
*Work to Heavy unbroken set, not 10RM

NFT – 6 Rounds
10 CG Bench
200 or 400m Run

11-07-23

3 Rounds:
16 Alt DB Curls
6 Romanian DL
10 Standing Flys
20 Jumping Jacks

25′ AMRAP
800/700m Row or Ski
40 Medball Situps
50 DU / 150 Singles

11-06-23

Strict Press
10@35/45/55%
5@60/65%
*After Each Set:
5 High Pulls from Hang
4 Reverse Lunge Steps

For Time (22′ Cap)
400m Run
21-15-9
Hange Cleans
Front Squats
400m Run
21-15-9
Push Press
Burpees Over Bar
400m Run

11-03-23

Quick WOD:
4 Rounds
15 American KB Swings 26/44
5 Pause Goblet Squats
5 Burpees

NFT
10-9-8-7-6-5-4-3-2-1
Back Squats @50-75%
2 x V Ups or Tuck Ups

11-02-23

6 Rounds NFT
10 CG Bench Press
8 OH Walking Lunges 50/35
10/8 Cal Row or Ski

11-01-23

Hang Cleans
12′ to Find a Heavy 6 Unbroken

15′ AMRAP
3 Deadlifts
4 Burpees Over Bar
200m Run
10 Knees to Elbows