04-30-25

3 Rounds:
12 DB Curl & Press
20 Alt Bent Over Row
3 Devil’s Press
15 Bent Over Flys

Find Heavy & Fast
10 Pause Bench Press (at Top & Bottom)
10 Hang DB Snatch
10 Cal Bike or Ski – SPRINT

04-29-25

Weighted Reverse Lunge Steps
15′ to Find Heavy 8 Rep (4/Leg)
*Barbell in Back Rack – Adding Weight Slowly

For Time – 15′ Cap
50 – 40 – 30 – 20 – 10
Step Ups
Flutterkicks (2ct)
:30 Plank

04-28-25

Hang Cleans
15′ to complete
7 Sets x 5 Reps

20′ AMRAP
1000/900m Row or Ski
50 Burpees
750/675m Row or Ski
30 Burpees
500/425m Row or Ski
20 Burpees

04-25-25

30′ AMRAP – Team of 2/3
15 Wallballs
10 Walking Lunges
10/8 Cal Row or Ski
*1 Person Completes Entire Round, Then Next Partner Goes……

04-24-25

Deadlifts
10 – 10 – 8 – 8 – 6 – 6 – 4 – 4
*:03 Hold at Top of Each DL

3 Rounds: 3′ On / 1′ Off
1 Lap Suitcase Carry (20% of DL #)
200m Run
Max DU / Singles in Remaining Time

04-23-25

Strength:
4 Rounds:
Double DB Incline Bench Press 4-5-6-7
10 1 Arm Row/Side
15 Bent Over Flys

10′ AMRAP
2 – 4 – 6 – 8 – 10 – 12……
Pull Ups
Burpees
:20 Plant Hold

04-22-25

Back Squats
3 Sets to Warm Up to Solid 10 Rep

4 Rounds of 3′ EMOM
Minute 1. 10 Back Squats
Minute 2. Max Abmat Situps
Minute 3. Rest

For Time:
2000m Row or Ski
OR
6000m Assault Bike

04-21-25

Strict Press into Push Press
10 – 2
8 – 4
6 – 6
4 – 8
2 – 10
*Add Weight Each Round

14′ AMRAP
200m Run
5 Clean & Jerks (at 2-10 Weight from Above)
6 Burpees Over the Bar

04-18-25

Clean Complex
3 Deadlifts
2 Hang Cleans
2 Deadlifts
1 Hang Clean

12′ AMRAP – Team of 2
30 Burpees
50 Knees to Chest
*Barbell Must be in Deadlift Hold Anytime Partner is Working

04-17-25

Back Squats
15′ to Find Heavy
5 Pause Back Squats

14′ AMRAP
10 Back or Front Squats
20 Walking Lunges
400m Run