07-10-25

Sumo Dead Lifts
15′ to Find Heavy 7 Rep

6′ EMOM x 3 Rounds
20/17 Cal Row or Ski
20/17 Cal Assault Bike
10 Weighted Box Step Overs

07-09-25

Strict Press
6 Sets x 10 Reps
*Use 3 Sets to Warm Up to Challenging Weight; Last 3 Sets at that Same Weight.

14′ AMRAP
2 – 4 – 6 – 8 – 10 ….
Toes to Bar
Push Press (Slightly Heavier than Strict #)

07-08-25

Front or Back Squats
15′ to Find Moderate 6 Rep

20′ AMRAP
3 Front or Back Squats
35 DU / 90 Singles
20/16 Calories Sprint

07-07-25

3 Rounds
15 Bent Over Flys
:30 Front Squat Hold
5 Devil’s Presses

18′ AMRAP
2 – 4 – 6 – 8- 10 – 12 ….
DBL DB Clean & Press
DB Pushups
Front Squats
100m Run

07-04-25

Suitcase Carry
Team of 2 – 400m Suitcase Carry
*5 Pause Air Squats at Switch

30′ AMRAP – Team of 3
80/65 Calorie Row or Ski (Shared)
30 Hang DB Snatch – Synchro
60 Goblet Squats – Alternate 1-1-1
90 Knees Above 90 (Shared)

07-03-25

NFT (30′ Cap)
20 – 15 – 10 – 5 – 5 – 5 …..
Close Grip Bench Press
20 Weighted Walking Lunges
*Get Heavier as you Go.

07-02-25

Strict Press
8 Sets x 5 Reps
*(1) Front or Back Squat with a 5 Second Pause After Each Set

For Time – 14′ Cap
50 – 40 – 30 – 20 – 10
Abmat Sit Ups
Seconds in 6″ Hold
Single DB Hang Snatch

07-01-25

3 Rounds:
10 DBL DB Curls
14 Alt DB Presses
10 Romanian DL
:30 Bar Hang

20′ AMRAP – Team of 2
20/15 Calories Row or Ski
15 Goblet Squats
15 Knees to 90
10 Burpees
20 Step Ups

06-30-25

Hotshots 19 – 6 Rounds for Time (40′ Cap)
30 Air squats
19 Power Cleans 135/95
7 Strict Pull ups
400m Run

06-27-25

10 Rounds NFT
10 CG Bench (50/100% BW…Unbroken)
100m Farmers Carry