October 10, 2023Part 1On the 3:00 x 5 Sets: 5 Strict PressSame Weight AcrossPart 2AMRAP 15: 5 Rounds: 450m Bike/200m Row/Ski 10 Toes to Bar/Leg Raises/Dead Bug 15 DB Push Press/ DB/Banded Strict Press Directly Into... Max Distance Bike/Row/Ski
Part 1On the 3:00 x 5 Sets: 5 Strict PressSame Weight AcrossPart 2AMRAP 15: 5 Rounds: 450m Bike/200m Row/Ski 10 Toes to Bar/Leg Raises/Dead Bug 15 DB Push Press/ DB/Banded Strict Press Directly Into... Max Distance Bike/Row/Ski
December 11, 20235 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike Time Cap: 25 Minutes
December 12, 2023Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up
December 13, 2023Part 1 On the 2:00 x 3 Sets: 5 Push Jerks Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row Time Cap: 10 Minutes