09-19-25

NFT Bench Day
11 – 1 Close Grip Bench
1 – 11 Push Press
:30 Plank Hold
*Same Weight for Bench & Push Press Entire Workout – Unbroken Heavy

09-18-25

Deadlifts
8 Sets x 5 Reps
*Touch and Go Reps with :03 Pause at Top of Each Rep

20′ AMRAP – Team of 2-3
40 Calories
40 Wallballs

09-17-25

Warm Up WOD:
4′ EMOM x 3 Rounds
350/300m Sprint Ski or Row
20 Walking Lunges
10 Toes to Bar

14′ AMRAP
200m Run
2 – 4 – 6 – 8 – 10 -12….. Devils Press

09-16-25

Front Squats
12 – 9 – 6 – 3 – 3 – 1 – 1

For Time:
21 – 15 – 9
Pull Ups
42 – 30 – 18
Push Ups
:30 Bottom Squat Hold

09-15-25

Strict Press
6 Sets x 6 Reps
*2 Second Pause at Top of Each Press
*3 Hang Cleans + 3 Romanian DL After Each Set

18′ AMRAP
500/450m Row o rSki
400m Run
Then, 5 Rounds:
10 Hang DB Snatch (50% of Press #)
5 Pause Goblet Squats

09-12-25

3 Rounds:
10 DBL DB Bent Over Row
10 DBL DB Meadow Row
10 DBL DB High Pulls
5 Devils Press
20 Jumping Jacks

20′ AMRAP
500/450m Row or Ski
50 DU / 150 Singles
30 Knees to Chest
Rest 2′

09-11-25

Lifting Complex:
2 Deadlifts + 1 Power Clean + 3 Deadlifts + 2 Hang Cleans

WOD:
25 – 20 – 15 – 10 – 10 – 10
Close Grip Bench Press
1 Deadlift + 1 Power Clean + 1 Hang Clean
5 Burpees Over the Bar

09-10-25

Back Squats
5 Sets x 15 Reps
*Start Light, Get Heavy

Running Repeats – 3 Rounds
Run 800m
Rest Exactly 4′

09-09-25

Squat Cleans
12′ to Warm Up to 50-100% BW for WOD

Alternating EMOM – 8 Rounds
1. 1 Squat Clean
2. 2 Pull Ups (Strict)
3. 2 Squat Cleans
4. 4 Pull Ups (Strict)
5. 3 Squat Cleans
6. 6 Pullups (Strict)
*Finish Remainder of Workout Alternating 3 Squat Cleans / 6 Pull Ups Each Minute.
Last Pullups start at 15′ mark.

09-08-25

Strict Press
10 – 10 – 8 – 8 – 6 – 6- 5 – 5 – 5
*Bent Over Barbell Rows After Each Set – Alternating Between Clean & Reverse Grip

14′ AMRAP
1000/900m Row/Ski Buy In
then, AMRAP of:
20 Russian KB Swings
30 Abmat Situps
20 Russian KB Swings
30 Tuck Ups