01-31-23

10′ to Get Heavy Complex:
1 Deadlift
1 Power Clean
1 Deadlift
1 Power Clean

20′ AMRAP – Not for Time
5 Bench (going up to heavy 5 unbroken)
5 Deadlift
25 DU

01-30-23

5 Rounds:
10 DB Row per Arm
5 Goblet Squats
Going Up/Getting Heavier

15′ AMRAP
30/25cal Ski or Row
400m Run
30/25cal Ski or Row
400m Run
Then, in remaining time, AMRAP of:
10 DB Hang Clean & Press
20 Sit ups

01-27-23

6′ AMRAP
5 Sumo DL 111/88/70/53
5 Second DL Hold at End of Each Set
30 Second Plank

11 Rounds
30 Seconds Max Wallballs
30 Seconds Rest

01-26-23

3 Rounds
2′ Max Cal Ski Erg
1′ Rest
2′ AMRAP:
10 Hang DB Snatch
20 Walking Lunges
1′ Rest

01-25-23

DB Thrusters
5 Rounds x 5 Reps (Get Heavier)
5 Renegade Rows After Each Set

5 Rounds:
10 Bench @ 50-75% BodyWeight
30 Box Step Ups
30 Crunch Pulses

01-24-23

Push Press
6 Rounds x 5 Reps (adding weight)
3 DL + 1 Hang Power Clean After Each Set

15′ AMRAP
30 DU / 80 Singles
10 TTB / 15 Knee Above 90
15 Russian KB Swings 70/53/44
5 Goblet Squats

01-23-23

Pause Backsquats
6 Rounds x 5 Reps
Then, 2 Rounds x 2 Reps
Add Weight Each Round
Each Squat has 2-3 Second Pause at Bottom

3′ EMOM x 6 Rounds
500m/450m Ski
500/450m Row
400/350m Ski
400/350m Row
300/250m Ski
300/250m Row

01-20-23

Weighted Lunges
6 Rounds x 6 Reps
Adding weight each Round
After Each Set of Lunge Steps:
2 Squats with the Bar
25 DU

4′ EMOM x 4 Rounds
20 Wallballs
100m Ski
10 Pullups
10 DB Snatch

01-19-23

6′ EMOM x 5 Rounds
In 4′:
300/250m Row
1 Lap Farmer’s Carry
10 Burpees
Max Box Jumps in Remainer of 4′
Rest 2′

01-18-23

5 Rounds
10 Rep DeadLift (going up)

for time:
20-16-12-8
DB Hang Clean & Press
Push Ups with Pause at Top