04-27-23

Strength
Sumo Deadlift
3 Sets x 10 Reps
2 Sets x 7 Reps
2 Sets x 4 Reps

15′ AMRAP
20 Step Ups
15 Russian KB Swings 70/53
10 HR Push Ups
5 Goblet Squats

04-26-23

10′ To Find Heavy
5 Rep Hang Clean & Jerk

For Time – 20′ Cap
1000/900m Row or Ski
800m Run
20 Burpees
500/450m Row or Ski
400m Run
40 Burpees

04-25-23

5 Rounds
5) 1 Arm DB Push Press
OH Walk to Rig
5) 1 Arm DB Push Press
OH Walk to Ski
5 Cal Ski

5 Rounds – Alternate Movements – 1′ On / 1′ Off
Max Single Jump Rope
Max AbMat Sit Ups (Weighted)

04-24-23

3 Rounds:
10 KB Sumo DL
5 Pause Goblet Squats
5 Burpees

Back Squats
5 Sets x 10 Reps
*Start at 35% and Increase Weight

15′ AMRAP
10 Pull ups
20 Walking Lunges
200m Run

04-21-23

3′ Just a Bar
1-2-3-4-5-6-7…..
Hang Clean
Strict Press
Back Squats

20′ AMRAP
20 Bench Press (50-75%BW)
10 One Arm DB Thruster (5R/5L)
200m Run / 250m Ski or Row

04-20-23

3 Rounds:
10 Double DB Curls
20 Alternating DB Row
10 KB Sumo DL
5 Goblet Squats

20′ AMRAP
30 Box Step Ups
5 Burpees
30 DB Snatch 50/30
5 Burpees
15 TTB / 30 Knee Above 90

04-19-23

A. Pause Backsquats
6 Sets x 5 Reps
Increasing Weight – 3 Second Pause for Every Squat

B. Alternating EMOM x 5 Rounds
Minute 1: 3 Backsquats using Weight from A. No Pauses
Min 2: :30 Seconds Max Tuck Ups

C. Choose One – For Time
1000m Ski
1000m Row
800m Sprint

04-18-23

Push Press
2 x 10 Reps
2 x 7 Reps
2 x 4 Reps
*5 Romanian Deadlifts After Each Set

20′ AMRAP
400m Run
500m Row or Ski
50 DU / 150 Singles

04-17-23

3 Rounds
10 Alt Curl & Press
20 Alt DB Rows
5 DB Deadlifts
15 Standing Flys

15′ AMRAP
1 Round of Cindy:
5 Pullups
10 Push Ups
15 Air Squats
1 Deadlift
*Add 1 DL Each Round. ie. 1 Round Cindy, 1 DL, 1 Round Cindy, 2 DL, 1 Round Cindy, 3 DL, …….

04-14-23

30′ NFT
5 CG Bench Press
25 DU / 75 Singles
10 Cal Ski
1 Lap Farmer Carry