09-15-23

Strength:
4 Rounds
10 Alt DB Bicep Curls
20 Alt DB Bent Over Row
15 Bent Over Flys

20′ AMRAP – Team of 2
100 Cal Ski or Row
100 Wallballs
100 Cal Ski or Row
*If you row 1st, ski 2nd and vice versa

09-14-23

NFT Bench Day!
10-10-8-8-6-6-4-4-2-2
CG Bench (Unbroken – Add Weight Each Round)
15 Abmat Situps
10 DB Push Press (5/Side)

09-13-23

Strength – 4 Rounds:
5 Kneeling Strict Press/Arm
5 Kneeling Windmill/Arm
5 DB Cousins
4 Cossack Squats

5′ to Find:
Heavy 3 Rep Front Squat

12′ AMRAP:
200/150m Row or Ski
8 Walking Lunges
2 Front Squats

09-12-23

Power Cleans
6 Sets x 4 Reps
Then, 3 Sets x 2 Reps
Unbroken Sets, Getting Heavier

15′ AMRAP
10 Pullups
30 DU / 75 Singles
200m Run

09-11-23

Strength
Push Press
6 Sets x 5 Reps
Work to Heavy 5
*5 Back squats at each weight

2′ EMOM x 7 Rounds
Single DB (Start at 35% PP weight and go up if possible)
3 Hang Cleans
2 Thrusters
1 Hang Snatch
20 Toe Taps
*Perform Complex with One Arm, Toe Taps, Other Arm, Toe Taps = 1 Round

09-08-23

3 Rounds
In 5′:
850/750m Row
Max Power Cleans 135/85
Rest 5′

09-07-23

4 Rounds
10 DB Curl & Press
20 DB Rows
:30 One Leg Stand Each Leg
15 per Side Side Plank Hip Lift

20′ Alternating EMOM
1. 10 Wallballs 30/20/14
2. 8 Burpees (:30 Cap)

09-06-23

Push Press
8 Sets x 4 Reps
*Work to Heavy 4
3 Deadlifts at Each Weight

For Time:
21-15-9
Hang Cleans (at 50% of Push Press or 95/65)
200m Run
9-15-21
Deadlifts
100m Run

09-05-23

Strength
3 Sets x 5 Reps
Pause Back Squats
3 Sets x 4 Reps
Back Squats
*Add Weight Each Set to Work to Heavy 4
3 Sets x 3 Reps
Back Squats with Final Weight from Above/Don’t Add Weight in This Set

For Time:
Buy In: 500m Row or Ski
Then, 5 Rounds:
30 DU / 75 Singles
20 Mountain Climbers (2 Count)
Cash Out: 500m Row or Ski (alternate machine from buy in)

09-04-23

Strength
200m OH Carry – one DB
*5 Hang Snatches Every 30 Steps

20′ AMRAP – Team of 3
100 cal Ski
100 cal Row
100m Sprint Relay (2 Runs per person)
3:00 Bar Hang
*Split Work as Needed