07-17-25

Back Squats
6 Sets x 5 Reps
*2 Second Pause at Bottom of Each Rep; Work to Heavy 5
Then,
2 Sets x 5 Reps
*No Pause; Stay at Same Weight as 6th Set Above

9′ AMRAP Ladder – Death by Burpees w/Suitcase
2 – 4 – 6 – 8 – 10 …..
Burpee to Stand (No Jump)
1 Lap Suitcase Carry

07-16-25

Strength:
Dumbbell Work

18′ AMRAP
500/450m Row or Ski
40 Walking Lunges (Weighted if possible)
30 Knees to Chest
200m Run

07-15-25

NFT – 30′ Cap
5 CG Bench
10 1 Arm DB Thrusters
200m Run or Row or Ski
*Add Weight to Bench & Thrusters as You Go

07-14-25

Strength
15′ to Find Heavy 5 Push Press
*2 Hang Cleans + 1 Front Squat After Each Set

12′ AMRAP
1 – 2 – 3 – 4 – 5 – 6 …….
Deadlift
Hang Clean
Front Squat
:30 Plank Hold

07-11-25

For Time: 8 Rounds
7 Hang Cleans 135/85
7 Bar Over Burpees
7 Pull Ups

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)