01-03-23

Strength
12′ to Get Heavy Complex
3 Deadlifts
2 Hang Cleans
1 Shouler to Overhead

12′ AMRAP
1-2-3-4-5…..
Deadlifts
2-4-6-8-10….
Burpees Over the Bar
200m Run

01-02-23

Strict Press
10@35%
10@45%
4 Sets x 5 Reps Working to Heavy Unbroken

Benchmark WOD #1
4′ Max Cal Ski Erg
Rest to 10′
Then, 5′ AMRAP:
10 DB Push Press (5L/5R)
25 DU
10 Goblet Squats

12-22-22

Strength:
3 x 6 Hang Cleans
3 x 3 Hang Cleans
*Go Up in Weight Each Round to Find Heaviest 3

12′ AMRAP
1-2-3-4-5-6-7-8…..
Deadlift (w/final wt from above)
20 DU

12-21-22

4 Cycles:
8 DB Lunges w/ 10 Second Hold

4 Rounds:
Right: 10 DB Row
5 Push Ups
Left: 10 DB Row
5 Push Ups

12′ AMRAP
500/450m Row
25 KB Swings
5 Goblet Squats
20 Box Jumps / 26 Step Ups

12-20-22

3 Rounds:
In 10′
900/825m Ski
50 Abmat Situps

12-19-22

Strength:
8 Rounds to Find Heavy
2 Strict Press + 3 Push Press

For Time:
750/500m Row Buy In
Then,
15-9-3
Clean & Jerks
Burpees Over Bar

12-16-22

Backsquats
10@35%
8@45%
6@55%
5 round EMOM of 4@65%

2 Rounds
On 6′ Running Clock:
500/450m Row
25 Thrusters 45/35
5 Burpees

12-15-22

5 Rounds:
20 CG Bench @50-75% BW
20 Tuck Ups
:20 Max Crunch Pulses
400/350m Row

12-14-22

20′ AMRAP
300/250m Ski
20 Wallballs
400m Run

12-13-22

5 Rounds:
5 Front Squats – barbell going up in #
10 DBL DB High Pulls
10 Bent Over Flys
5 Push Press – barbell

8′ AMRAP
2 Power Cleans
5 DL
2-4-6-8-10-12……Burpees Over Bar