10-28-25

Cleans
15′ to Find Heavy 3 Reps – Power or Squat

15′ AMRAP
Buy In: 1000/900m Row or Ski
2 – 4 – 6 – 8 – 10 -12……Deadlifts
20 – 40 -60 – 80 – 100 – 120 ….Single Count Flutter Kicks
:30 Plank Hold

10-27-25

Front Squats
15′ to Build to a Perfect, Heavy 5 Reps

14′ AMRAP
10 – 20 – 30 – 40 ……
Goblet Squats (DB 1/4 – 1/3 of FS 5 Reps)
Knees to Chest

10-24-25

30′ AMRAP – Team of 3
60/50 Calories Row or Ski
40 Deadlifts
30 Hang Cleans
20 Toes to Bar

10-23-25

NFT – 35′ Cap
25 – 20 – 15 – 10 – 5 – 5- 5
Close Grip Bench Press (Unbroken)
10 Wedge Goblet Squats
20 Walking Lunges

10-22-25

WOD 1. 10′ AMRAP
1 Lap Suitcase Carry
10 Sumo DL
20 Abmat Situps

WOD 2. 15′ AMRAP
10 Pull Ups
15 Abmat Push Ups
200m Run

10-21-25

Strict Press to Push Press to Split Jerk
3 Rounds: 5 – 3 – 1
3 Rounds: 3 – 5 – 1
3 Rounds: 0 – 0 – 1

For Total Time (Including Rest):
1000/900m Row or Ski
Rest 2:00 Exactly
500/450m Row or Ski

10-20-25

Squat Cleans
12′ to Warm Up to 50-75% of 1 RM

18′ AMRAP
5 Burpees Over Bar
5 Squat Cleans (Heavy Singles)
400m Run

10-17-25

NFT – For Load
5 CG Bench Press
5 D Ball to Shoulder
200m Run /250m Machine

10-16-25

Strength
Deadlifts to Hang Cleans
10 – 10
8 – 8
6 – 6
4 – 4
2 – 2
2 – 2

12′ AMRAP
10 Hang DB Snatch (25% of DL – HC or 50/30)
5 Goblet Squats
25 DU / 75 Singles

10-15-25

Strength: 3 Rounds
10 DBL DB Curls to Reverse Down
14 Alt DB Cross Body Hammer Curls
20 Alt DB Bent Over Row
15 Bent Over Flys
5 HR Push Ups with 5 Second Pause at Top

4 Rounds – 5′ EMOM (2:30 on / 2:30 off)
20/17 Calorie Machine
Max Walking Lunges in Remainder of 2:30
Rest 2:30