“Bear in a Boat” 1 rep Bear Complex 50 cal row 2 rep Bear Complexes 40 cal row 3 rep Bear Complexes 30 cal row 4 rep Bear Complexes 20...

German Volume Training 30 min EMON min 1 - 10 Deadlift 80-100/55-70 kg min 2 - 10 DB Bench Press 17.5-24+/10-17.5 kg min 3 - 10 Pull...

25 min AMRAP 25/20 Cal Row 25 Long Arm Stiff Leg Sit ups 15 Box Jump 24"20" 15 BB Push Press 42.5/30 kg 10 mins Pendlay Row Practice

Team Friday AMRAP IN 26 MINS: 4 Pull Ups 6 Press Ups 8/6 Cals 10 WBS (9/6) Alternating Rounds

STEAM GENERATOR 1 ROUND OF “KETTLEBELL COMPLEX” 50 DOUBLE UNDERS / 75 SINGLE SKIPS 2 ROUNDS OF “KETTLEBELL COMPLEX” 50 DOUBLE UNDERS / 75...

SWEAT Wednesday ”Sweat Fest“ today. Fantastic effort from everyone. SWEAT – 30 MINUTE AMRAP 400/350 M ROW 5 “BULGARIAN BAG BURPEES” 1 RIG...

0-5 mins General Warm Up 5-15 mins WOD Warm Up & Explanation WOD Prep Row 2 mins Wrist Rotations / Waves 10 Bench Pull Backs 10 Squats &...

Deadlift practice Then 20 minute AMRAP 21/15 CALORIE ROW 15 DEADLIFTS @ 100/70 -or- 25 DEADLIFTS @ 60/40 12 HSPU -or- 12 SHOULDER PRESS @...

10 mins OHS Practice “Rowing Nancy” 400 m Row 15 OHS 42.5/30 kg 5 rounds for time

EMOM x 10 2 Front Squats 2 Push Press 2 Back Squats 2 Behind Head Push Press M - 35 - 42.5 KG F - 25 - 30 KG 5 mins rest 5 R.F.T 10...

King Kong 3 rounds: Option 1 1 Deadlift (95%1RM) 2 Muscle Ups 3 Squat Cleans (90% 1 RM) 4 HSPU 3 rounds: Option 2 1 Deadlift (90% 1 RM) 2...

Strength Session Back Squats Warm Up Sets 10 - 8 - 6 - 4 - 2 reps Working Sets 5 - 4 - 3 - 2 - 1 - 1 - 1 - 1 Max Effort Set (75% 1 RM)

"WITTMAN PLUS" 35 min Time Cap 7 Rounds For Time 15/12 Cal Row 15 KBS 24/16 kg 15 Power Cleans 42.5/30 kg 15 Box Jumps 24"20"

AMRAP in 5 mins: Max Burpee Pull Ups * AMRAP 20 Mins: 400m Row 30 WBS (9/6) 30 Box Jumps (24/20) AMRAP in 5 mins: Max Burpee Pull Ups * *...

E2O2M x 5 Sets 3 Front Squats 3 Back Squats (Increasing weight each set) AMRAP in 3 mins / 1 mins rest x 5 Option 1 3 Squat Snatches...

"Linda Variation" 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Deadlift DB Bench Press DB Power Clean

For Time 150 - 120 - 90 - 60 - 30 DU's/Singles 5 - 10 - 15 - 20 - 25 Burpees 50 - 40 - 30 - 20 - 10 DB Alt Snatches 22.5/15 kg 10 - 20 -...

Fran 21-15-9 reps: Thrusters (42.5/30) Pull ups (10 min time cap) 5 mins rest AMRAP in 15 mins: Option 1 10/8 Cal Row 8 HSPU 8 Pistols 8...

“IT’S COMPLICATED” COMPLEX PRACTICE 1 CLEAN 1 JERK 1 FRONT SQUAT 1 JERK WARM-UP TO WORKING WEIGHT BY COMPLETING AT LEAST 10 FULL SETS...

Saturday Tsunami 25 minute time cap 60 WBS 50 Hang Power Cleans (42.5/30 kgs) 40 Box Jump (24”/16”) 30 KBS (24/16 kgs) 20 Back Squat...