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′

12-14-23

NFT
10-1 CG Bench @50-75%BW
5 per Side Heavy DB Row
10 Weighted Sit ups

12-13-23

Strict Press
8 Rounds x 5 Reps
Work to Heavy Unbroken 5
*1 Pause Squat After Each Set – 5 Second Hold

15′ AMRAP
1000/900m Row or Ski Buy In
Then,
1-2-3-4-5-6…..
Push Jerk
10 Push Ups
30 DU / 75 Singles

12-12-23

3 Rounds:
10 DBL DB Curl
20 Alt DB Row
10 Front Raises
10 Side Raises
10 High Pulls
:30 Bar Hold L Sit

16′ AMRAP
25/20 cal Row or Ski
30 Walking Lunges (35/25 Front Rack)
15 Toes to Bar / Knees to Elbows
10 Walking Lunges (35/25 DB OH)

12-11-23

Deadlifts
12′ to Work to Heavy 3 Rep

12′ AMRAP
10 Power Cleans (35% of DL weight or 95/65)
5 Burpees Over Bar
5 Front Squats

12-08-23

Strength:
Thrusters
5-4-3-2-2-1-1

For Time – Karen
150 Wallballs 20/14

12-07-23

3′ AMRAP – Just a Bar
1-2-3-4-5-6….
Deadlift
Hang Clean
Strict Press
Back Squat

3 Rounds of 4′ On / 4′ Rest
450/400m Row or Ski
Then, with Remainder of 4′, AMRAP of:
5 Hang Cleans 95/65
4 STO
5 Burpees Over Bar

12-06-23

Quick WOD:
2-4-6-8-10
Push Ups with 2 sec pause at top
Dbl DB Push Press
Dbl DB Bent Over Row

8 Rounds NFT:
8 CG Bench Press @50-100% BW
25 DU / 75 Singles
15/12 cal Sprint Row/Ski/Bike

12-05-23

12′ to Work to Heavy Complex:
3 Tng Deadlifts
Drop Bar and Within 3-5 Seconds
2 Power Cleans

15′ AMRAP
5 Deadlifts
30 Abmat Sit Ups
:30 Plank Hold