4-16-25

Push Press
10 – 8 – 6 – 4 – 4 – 4
*2 Second Pause at Top of EACH rep.

25′ Team of 2-3
Max Calories on Rower, SkiErg or Bike

04-15-25

DB Hang Snatch
3 Attempts to Find Heavy 10 Rep

5′ On / 5′ Off x 3 Rounds
500/450m Row or Ski
AMRAP in remainder of 5′ of:
10 Hang DB Snatch
5 Burpees Over DB
10 Goblet Squats

04-14-25

Cleans
10′ to Find 5 Rep Touch & Go

28′ Cap
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3…..
Close Grip Bench (going up in #)
2 Cleans (going up in #)
400m Run

04-11-25

Skill/Strength:
Hang Clean & Jerk

4 Rounds – 3′ On / 3′ Off
20 Hang Clean & Jerk
10 Burpee Over Box
Max Cals on Row/Ski in Remainder of 3′

04-10-25

Sumo Deadlifts
20 – 15 – 10 – 5 – 5 – 5
*Working up in #, while keeping perfect form

13′ AMRAP
5 – 10 – 15 – 20 – 25 – 30 – 35…….
DU / 3x Singles
Abmat Situps
Airsquats

04-09-25

3 Rounds:
10 Alt DB Curl & Press
20 Bent over DB Rows (10 R / 10 L)
10 High Pulls
10 Bent over Flys

16′ AMRAP
10 Hang Cleans (50% Clean or 135/85)
20 HR Pause Perfect Push Ups
400m Run

04-08-25

3 Rounds:
:30 Suitcase March Each Side
5 Goblet Squts with Pause

2 Rounds:
1:30 Row or Ski for Calories
Round 1. 75% Effort
Rest 5′
Round 2. Max Effort

20′ Cap
20 – 15 – 10 – 5 – 5
Back Squats (Add Weight Each Round)
20 Weighter Walking Lunges (@20% of Squat Weight)

04-07-25

Shoulder to Overhead
20 – 15 – 10 – 5 – 5
*You may push press, push jerk or even split jerk if needed at end of set.

12′ AMRAP
20 Russian KB Swings
10 TTB / 20 Knee above 90
:30 Plank Hold

04-04-25

NFT: 5-8 Rounds
10 CG Bench Press (add # each round)
Rest to top of a minute, and when clock is :00, you have
1′ to perform 25 DU/30 Singles, Then Max Burpees with remainder of minute

04-03-25

4 Rounds – 1 DB / All Reps on One Side then Switch
10 Curls
10 Strict Press
3 Devils Press
20 Flutterkicks

For Time – 20′ CAP
50 – 40 – 30 – 20 – 10
Step Ups
Straight Leg Sit Ups
10 Pullups / 15 Jumping