01-14-25

5 Rounds
250/200m Row / Ski
30′ Suitcase Carry
15 Knees to Chest
30′ Suitcase Carry

Strict Press
3 Attempts – 20 Reps Unbroken

01-13-25

Back Squats
3 Sets x 10 Reps
3 Sets x 5 Reps
*Add Weight Each Round

For Time
40 – 30 – 20
Wallballs
30 – 20 – 10
Pull Ups

01-10-25

2 Rounds
15 Plate GTO
5 Halos Each Direction
20 Plate Pressed Flutterkicks (2 Ct)

NFT AMRAP
5 Pause (2 Seconds at Bottom & Top) CG Bench Press
4 DL
3 Hang Cleans
2 Front Squats
1 STO
*Add Weight Each Round

01-09-25

3 Rounds
15 Light American KB Swings
5 Goblet Squats
20 Mtn Climbers

5 Rounds
500/450m Row
100 Single Unders
15 HR Push Ups

01-08-25

Strict Press INTO Push Press
9 … 1
8 … 2
7 … 3
6 … 4
5 … 5
4 … 6
3 … 7
2 … 8
1 … 9

14′ AMRAP
10-20-30-40…..
Step Ups
Walking Lunges
Seconds in Bar Hang

01-06-25

Pause Back Squats
6 Sets x 5 Reps (3 Second Pause at Bottom)
*Work to Heavy

12′ AMRAP
5 Devils Press (50% of Squat in 2 DB)
25 Tuck Ups
:30 Plank

01-07-25

3 Rounds:
20 Alt DB Curls
20 Alt DB Bent Over Rows
10 Slow DB Bent Over Flys
5-10 Strict Pull Ups

Rowing Intervals – For Cumulative Calories
4′ Row
6′ Rest
3′ Row
5′ Rest
2′ Row
4′ Rest
1′ Row

01-03-25

3 Rounds:
10 Plate GTO
5 Halos each direction
5 Front Squats
20 Floor Presses

30′ AMRAPish
10 Unbroken CG Bench
10 Unbroken DL
10 Calories
*Add weight each round on Bench/DL, but stay unbroken

01-02-25

Strict Press
6 Sets x 6 Reps

With Final Press Weight:
1′ Max STO
1′ Max Squats

10′ AMRAP
10 DB Hang Snatch
20 Alternating Toe Touch V Ups

01-01-24

35′ AMRAP – Team Championship Fight Gone Bad – Team of 3/4
20 Wallballs
20 SDHP
20 Box Jumps
20 Push Press
20/15 Calories