12-12-22

12′ to work to heavy:
3 Deadlifts
2 Hang Cleans
1 STO

For Time:
30/25 Bike Buy In
Then…..
20 DB Hang Snatch
200m Run
20 DB Hang Snatch
400m Run
20 DB Hang Snatch
200m Run

12-09-22

4 Rounds
10 Hip Thrusters
10 1 Leg Box Squats
10 Sumo Deadlifts

10′ Cap
50 Abmat Situps
50 Walking Lunges
35 Abmat Situps
50 Walking Lunges
20 Abmat Situps
50 Walking Lunges
10 Abmat Situps
50 Walking Lunges

12-08-22

on 10′ Clock:
Built to 50-100% BW Bench for 5 Rep Max

6′ EMOM x 4 Rounds
500/450m Row
5 DB Thrusters
OH DB Walk to Other Side of Box
5 DB Thrusters
10 CG Bench at 50-100% BW

12-07-22

Strict Press:
10@35%
6 Sets x 3 Reps Going Up to Heavy 3…..3 Sec Pause at Top of Each Lift

WOD:
In 7′:
800m Run
Max Rounds of:
20 Sit ups
5 Push Ups
5 Toes to Bar / 10 Knee Above 90
Rest 3′
In 7′:
800m
Max Rounds of:
10 Tuck Ups
5 Push Ups
5 Pull ups / 10 Jumping Pull ups

12-06-22

Hang Power Cleans
10@35%
5 Sets x 5 Reps Building to Heavy 5RM
*1 Front Squat After Each Set

For Time:
500/450m Row
400m Run
5 Rounds:
4 Deadlifts
1 Hang Squat Clean
5 Burpee Over Bar
Then,
250m Row
200m Run

12-05-22

Backsquats
10@35%
8@45/55%
4@65/75%
2 Attempts at Heavy Perfect 2RM

WOD:
3 x 4′ EMOM
500/450m Ski

12-02-22

Strength: Hang Power Clean
5 Sets of 5 Reps
Find Heavy 5

WOD: Team of 3 – 20′ AMRAP
15/11 Cal Ski
20 Wallballs
200m Run
7 Burpees
Leap Frog Style

12-01-22

Strength: Push Press
8 Sets of 3 Reps to Find Heavy 3

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (at 3 Rep Push Press Weight)
Push Ups (2 Second Plank Hold at Top)
*At 4-3-2-1, Keep Doing 5 Push Ups

11-30-22

For Time:
50-40-30-20-10
Box Step Ups
Abmat Sit Ups

11-29-22

Skill
Turkish Get Ups
5-4-3-2-1 / per Side – Increase Weight

14′ AMRAP
1000/900m Row or Ski
400m Run
Then, Max Rounds of:
40 DU / 100 Singles
5 Burpees