06-26-23

Push Press
6 Rounds x 5 Reps
Work to Heavy 5RM
*5 Deadlifts at Each Weight

For Time:
12-9-6-3
Power Cleans (at weight from above)
Burpees Over Bar
200m Run

06-23-23

Strict Press
10-8-6-4-4-2-2
Start Light and work to 2RM
*6 Lunge Steps with Barbell After Each Set

For Time:
2000m Row or Ski
OR
5000m Assault Bike

06-22-23

20′ AMRAP
5 CG Bench (50-100%BW)
15 Tuck Ups
:30 Plank Hold
25 DU / 75 Singles
:15 Each Leg Front Rack KB Hold on One Leg

06-21-23

3 Rounds;
10 Bicep Curls Alt.
20 Bent Over Row Alt.
5 DB Deadlifts

16′ AMRAP
500/450m Row/Ski
30 Step Ups
20 Wallballs

06-20-23

Power Cleans
12′ to Find 3RM

12′ AMRAP
1-2-3-4-5-6….
Deadlifts (with 3RM Power Clean #)
2-4-6-8-10-12….
HR Pushups
Airsquats

06-19-23

Push Press
7 Sets x 5 Reps
Work to Heavy/5RM
*3 Pause Front Squats After Each Set

1′ Max Backsquats
with 5 Rep PP Weight

12′ AMRAP
12/10 Cal Ski or Row
18 Hang DB Snatch (1/3 of Barbell Weight)
6 Goblet Squats

06-16-23

4 Rounds:
10 Bicep Curls
5 Devil Press
5 DB Pushups
5 Strict Pullups

18′ AMRAP
15/12 cal Ski
200m Run
30 Abmat Situps
50 DU / 150 Singles

06-15-23

Move with Purpose
10-9-8-7-6-5-4-3-2-1
Close Grip Bench
10 OH Walking Lunges 50/35

06-14-23

Hang Power Cleans
10-8-6-4-3-3-3
Get Heavy

For Time:
21-15-9
Power Cleans
Front Squats
*use 50% of heaviest 3 from above or 95/65

06-13-23

3 Rounds:
20 Step Suitcase Carry 70/53
10 Unweighted Walking Lunges
5 Goblet Squats 70/53

Strength:
Pause Backsquats
6 Rounds x 5 Reps
*Work to Heavy 5RM

Alternating EMOM x 5 Rounds
1. 3 Backsquats (no pause)
2. 35 DU / 75 Singles
3. Rest