01-17-23

12′ for 5 Rounds of:
10 Rep Clean (Power or Squat)

4 Rounds of:
4′ to Complete
250/200m Ski
200m Run
10 Burpees

01-16-23

Push Press & Back/Front Squats
7 Sets x 5 Reps of Each – You pick Front or Back Squat
Add Weight to Heavy Unbroken 5

12′ AMRAP
25 Double Unders
25 Abmat Situps
5 Front or Back Squats

01-13-23

Team of 2-3 – 25′ AMRAP
600m/500m Row
600m/500m Ski
30 Hang Power Cleans 135/85
10 Synchro Burpees
30 Shoulder to Overhead

01-12-23

3 Rounds:
10 DBL DB Bicep Curls
10 DBL DB Bent Over Rows
30 DBL DB Jumps
1:00 Plank

WOD:
:00-4:00 Run 800m
4′ Rest
8:00-12:00 Run 800m
4′ Rest
16:00-20:00 Run 800m

01-11-23

Strict Press:
4 Rounds x 5 Reps (going up)
*1 Backsquat w/:03 pause after each set

Push Press:
3 Rounds x 3 Reps (going up)
*1 Backsquat after each set – no pause

WOD 1. Backsquat Challenge
1-2-3-4-5-6-7….
*Must rest at least :03 after each set; set must be unbroken

WOD 2.
8′ AMRAP
10 DB Hang Clean & Press (5R/5L)
5-10-15-20-25….
T Push Ups with :01 at Top

01-10-23

6 Rounds:
5 Hang Power Cleans (going up in weight each round)
10 Toes to Bar

2 Rounds – 10′ per Round:
4′ Row for Max Calories
Then, 3 Rounds:
20 Abmat Situps
5 Deadlifts

01-09-23

3 Rounds:
10 DB Push Press R
:10 Overhead Hold
5 Push Ups – 2 Sec Pause at Top
10 DB Push Press L
:10 Overhead Hold
5 Goblet Squat – 2 Sec Pause at Bottom.

10′ AMRAP
10 Wallballs
100m Run
15 Wallballs
100m Run
*Add 5 Wallballs Each Round and Keep Going!

01-06-23

4′ Warm Up WOD
10 Russian KB Swings 70/53
:10 Plank Hold

Strength:
8 Sets x 3 Reps
Push Press Getting Heavy Unbroken 3
*1 Back Squat After Each Set

WOD 1.
For Time:
20 Backsquats with Strenght Weight

WOD 2.
For Time:
800m Run

01-05-23

Power Cleans + Pull Ups
6 Rounds
5 Power Cleans going up in weight / touch and go
5 Strict Pull Ups (weighted, if possible)

2 Rounds x 7′ EMOM
2′ Max Cal Assault Bike
Then, 3 Rounds:
5 DB Hang Clean per Arm
5 Push Ups (2 sec pause at top)

01-04-23

6′ AMRAP
20 Abmat Situps
30 DU
:10 V Hold

2′ EMOM x 6 Rounds
5 Front Squats @ 50%
100m/85m Ski