07-31-25

Strict Press
8 Sets X 5 Reps
*4 Reverse Lunge Steps at Each Weight

For Time:
2000m Row or Ski
OR
1 Mile Run
OR
4800m Assault Bike

07-30-25

4 Rounds:
Heavy:
10 Alt DB Curl & Press – 1 DB OH Entire Time
20 DB Bent Over Row – 10/Side – 1 DB at Hip Entire Time
Light:
15 Bent Over Flys
10 Rotator Cuff Raise

18′ AMRAP
500/450m Row or Ski
400m Run
30 Goblet Squats
20 Jumping Lunges

07-29-25

15′ to Find Heavy Complex:
3 Power Cleans + 2 Hang Cleans

12′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 …..
Deadlifts
12 Bar Hops (Add 2 Each Round…14, 16, 18…..)
100m Run
Walking Lunges Through Rig

07-28-25

Push Press
6 Sets x 5 Reps
*Add 3 Pause Squats with Each Weight

4′ EMOM x 4 Rounds
300/250m Row or Ski
20 Weighted Walking Lunges

07-25-25

15′ to Find Heavy
3 Rep Shoulder to Overhead

20′ AMRAP – Team of 2-3
300m/275m Row or Ski
20 Weighted Walking Lunges
10 Toes to Bar
10 Goblet Squats
:30 Bar Hang

07-24-25

Hang Cleans
5 Sets x 10 Reps

20′ AMRAP
10 Deadlifts (at HC # from Skill Work)
5 Burpees Over Bar
400m Run

07-23-25

Not For Time
25 – 22 – 19 – 16 – 13 – 10 – 7
Close Grip Bench Press
Weighted Abmat Situps
DB Push Press per Arm

07-22-25

4 Rounds:
10 DBL DB Curls
10 DBL DB Bent Over Flys
5 Hang Squat Cleans
10 Lunge Steps

WOD 1. – Squat Cleans
Drills
Work to Heavy 1 Rep

OR

WOD 2. – 20′ AMRAP
250m Row or Ski
15 Goblet Squats
200m Run
10 Burpees

07-21-25

Thrusters
15′ to Find Heavy 5 Rep

For Time – Jackie
1000m Row
50 Thrusters 45/35
30 Pullups

07-18-25

Team of 3 – 30′ AMRAP
15 Wallballs
15 KB Sumo DL High Pulls
15 Box Jumps
15 1 Arm DB Push Press
15 Cal Row or Ski