07-30-24

3′ AMRAP Warm Up WOD
5 Goblet Squats 70/53
5 Sumo DL
5 Burpees

Front Squats or Back Squats
6 Rounds x 5 Reps
*Work to Heavy 5 Rep Max

1:30 EMOM x 10 Rounds
1 Front or Back Squat with Above Weight

07-29-24

Deadlifts
12′ to work to Moderate/Heavy 10 Unbroken

25′ AMRAP
15 Pullups / 20 Jumping Pullups
10 Deadlifts
400m Run

07-26-24

Cleans
12′ to Find Heaviest Power or Squat Clean

25′ AMRAP – Team of 3
15 Cal Row or Ski
10 Burpees
20 Wallballs
30 DU / 50 Singles

07-25-24

Push Up Challenge

NFT 6-8 Rounds
10 CG Bench
10 Weighted Walking Lunges

07-24-24

3 Rounds
18 Alt DB Clean &Press
20 Alt DB Rows
10 Romanian DL1

16′ to Work:
Buy In: 50/40 cal Row or Ski
Then AMRAP of,
25 Abmat Situps
10 Devils Press

07-23-24

Front Squats
6 Rounds x 5 Reps
*Work up to Heavy 5 Rep.

18′ AMRAP
200m Run
10 Deadlifts
1′ Rest

07-22-24

Strict Press & Barbell Rows
7 Sets x 5 Reps of Each

The Chief
5 Rounds of 3′ AMRAP – 1′ Rest Between Rounds
3 Power Cleans 135/95
6 Push Ups
9 Air Squats

07-19-24

Strict Press to Push Press
*Work Up in Weight Each Round
6 Strict – 4 Push
5 Strict – 5 Push
4 Strict – 6 Push
3 Strict – 7 Push
2 Strict – 8 Push
1 Strict – 9 Push

18′ AMRAP – Team of 2
200m Farmer’s Carry
50 Goblet Squats
10 Synchro Burpees

07-18-24

Weighted Lunges
15′ to Find Heavy 8 Steps

14′ AMRAP
200m Run
20 Toes to Bar / 30 Knees Above 90

07-17-24

For Load – 25′ Cap
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Bench Press @ 75% BW
Deadlift @ 100% BW