10-08-25

Strength – Power Cleans
15′ to Find 3RM
*1 Second Pause in the Catch

WOD 1. :30 EMOM x 10 Rounds
1 Power Clean Every 30 Seconds @100-110% of 3RM

WOD 2. For Time
500m Row or Ski

10-07-25

Strict Press TO Push Press
10 – 0
8 – 2
6 – 4
4 – 6
2 – 8
0 – 10

14′ AMRAP
20 DB Hang Clean & Jerk (50% of Push Press #)
5 R / 5 L / 5 R / 5 L
400m Run

10-06-25

Strength: Squats
Front or Back
10′ to Find Heavy 7 Rep

12′ AMRAP
20/16 Cal Row or Ski
10 Walking Lunges
15 Knees to Chest
10 Walking Lunges

10-03-25

25′ AMRAP -Team of 2-3
100/80 Cal Ski or Row
100 Hang Cleans 135/85
20 Synchro Burpees Over Bar

10-02-25

NFT Bench Day!!
10 Close Grip Bench Press (Unbroken)
20 Moutain Climbers (2 Ct)
10 DB Hang Clean & Press
*Go Up in Weight on Bench & DB if possible

10-01-25

Push Press
5 Sets x 5 Reps
*Heavy-ish 5; not a 5RM

18′ AMRAP
Buy In: 65/53 Cal Row or Ski
Then, AMRAP of:
53 DU / 150 Singles
53 Abmat Situps

09-30-25

Deadlifts
20 – 17 – 14 – 11 – 9 – 6 – 6
*Get Heavier While Working on Tempo

12′ AMRAP
5 Strict Pullups (2x kipping; 3x jumping)
5 Power Cleans
200m Run