January 2023

“Kettlebell Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 88/70/55/45/35/25/20/15lb Rest 2 minutes/rotate Tabata Goblet Lunges (alt legs) Rest 2 minutes/rotate Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms each 20 sec) Rest 2 minutes/rotate Tabata Strict Pull-Ups MRX Ring Rows Rest 2 minutes/rotate Tabata Goblet Step-Ups 24/20″ MRX 20/18″ […]

“Cardio Kerfuffle” by DB 5 Rounds For Time: (20min cap) 50 Double Unders5 Burpees10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees10 Left Arm Dumbbell Snatch Core & Skill Development 15 KB/DB Turkish Get-ups Right Arm 25 KB/DB Right Arm Front Rack Lunges 15 KB/DB Turkish Get-ups Left Arm 25 KB/DB Left Arm Front Rack

“Double Up Elizabeth” by DB For Time: (21min cap) 63 Double Unders21 Cleans 135/95 RX+155/105 MRX 95/65 21 Ring Dips MRX Bar Dips45 Double Unders15 Cleans *155/105 RX+185/125 MRX 115/75* 15 Ring Dips MRX Bar Dips30 Double Unders9 Cleans *185/125 RX+205/135 MRX 135/95* 9 Ring Dips MRX Bar Dips *power or squat clean as needed to

Deadlift Build-up E3MOM 10 – 8 – 6 – 4 – 2 For Time Alternating Reps of: (21min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlift 275/185 RX+315/215 MRX 225/135 2 – 4 – 6 – 8 – 10 – 12 – 14

11min AMRAP: 11 Left Arm Kettlebell Suitcase Deadlifts 11 Toes to Bar11 Right Arm Kettlebell Suitcase Deadlifts 11 Kettlebell Swings Kettlebells = 24/16kgs RX+32/24kgs MRX 20/12kgs Core & Chest Development 33 Bar or Ring Dips33 Dumbbell/Kettlebell Renegade Rows33 Reverse Rower Tucks33 Band Pull Aparts Across Chest 33 Dumbbell Bench Press

For time: (35min cap)800m Run/Row or 2k Bike15 Overhead Squats 115/80 RX+135/95 MRX 95/65800m Run/Row or 2k Bike15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row 600m Run/Row or 1.5k Bike20 Front Squats600m Run/Row or 1.5k Bike15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row 400m Run/Row or 1k Bike25 Back Squats400m Run /Row or 1k Bike15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row

Row 4 x 500m or 1.2k Bike E4MOM (score is slowest time of the 4) Team WOD 10 Rounds For Time: (17min cap)10 Shoulder to Overhead or Handstand Push-Ups 95/65 RX+115/75 MRX 75/55 2 Over the Bar Burpees10 Sumo Deadlift High Pulls *One person works and completes a full round, one person rests and then switches. *Athletes must slap hands

Hang Power Clean Build-up E3MOM 10 – 8 – 6 – 4 – 2 15min AMRAP: 15 Hang Power Cleans10 Wallball Sit-ups 20/14lbs MRX 20/10lbs 5 Muscle-Ups (bar or ring) MRX 5 Chest to Bar Weights = 135/95 RX+165/115 MRX 95/65 Grip & Guns Development 100m Kettlebell/Dumbbell Farmers Carry 25 Barbell Curls100m Plate Pinch Carry15 Plate Pinch

Bench Press Build Up E3MOM 10 – 8 – 6 – 4 – 2 4min AMRAP: 600m Run, Row or 1.5K Bike 12/10 Hand Release Push-Ups Max Strict Press 75/55 RX+95/65 MRX 55/35 rest 2 minutes, add weight 4min AMRAP: 600m Run, Row or 1.5K Bike 12/10 Hand Release Push-Ups Max Push Press 95/65 RX+135/95