05-26-23

20′ AMRAP
10 Close Grip Pause Bench Press
3 Squat Cleans
20 Medball Situps
10/8 Cal Ski

05-25-23

4′ EMOM x 5 Rounds
400m Run
10 Weighted Strict Pull Ups / 15 Barbell Pull Ups

05-24-23

Strict Press
10-8-6-4-4-4
Work to Heavy / 4RM
*2 Pause Front Squats After Each Set

15′ AMRAP
25 DU / 50 Singles
:30 Plank Hold
5 Per Leg Lunge Steps (out/back) 50/35 Front Rack

05-23-23

4 Rounds
10 Double DB Hang Cleans
2 Front Squats
5 Push Press
15 Floor Presses

3 Rounds
2′ Max Cal Assault Bike
2′ Rest
2′ AMRAP: 5 Power Cleans / 5 Burpees Over Bar
2′ Rest

05-22-23

3 Rounds
10 American KB Swings 53/44
5 Sumo DL
5 Goblet Squats

Backsquats for Volume
3 Sets x 15 Reps
Add Weight Each Set

20′ AMRAP
500/450m Ski
40 Abmat Situps
30 Jumping Jacks
20 Medball Cleans 20/14

05-19-23

Front Squats
10-8-6-4-2-2-2
Work up to Heavy/2RM

For Time (16′ CAP)
30-25-20-15-10-5
Hang DB Snatch
10 Burpee Over DB (hop over and back = 1)
200m Run / 250m Ski or Row

05-18-23

Hang Power Cleans
12′ to Find Heavy 3 Rep

Jackie – For Time:
1000m Row
50 Thrusters 45/35
30 Pullups

05-17-23

Push Press
8 Rounds x 5 Reps
Start at 35% and go up
*3 Deadlifts after each set.

14′ AMRAP
50 Step Ups
50 DB Push Press (1 DB 25/35% of Push Press end weight)
50 Tuck Ups

05-16-23

20′ AMRAP
1000/900m Row or Ski
50 DU / 150 Singles
800m Run
50 DU / 150 Singles

05-15-23

Backsquats
5@35, 40, 45, 50% with Pause
3@55, 60, 65% with No Pause

15′ AMRAP
5 Goblet Squats
15 Russian KB Swings 70/53
10 TTB
10 Push Ups with Pause at Top