02-19-25

Clean Complex
15′ to get Heavy:
1 Deadlift
2 Power Cleans
3 Hang Cleans

15′ AMRAP
2 – 4 – 6 – 8 – 10 ….
Pulllups
Power Cleans 115/85
Bar Over Burpees
Rest 1′ After Each Set

02-18-25

Back Squats
6 Sets x 5 Reps
:03 Pause on 1st Rep of Each Set
*work to heavy 5

14′ AMRAP
10 – 20 – 30 – 40 ……
Alt DB Hang Snatch
Goblet Squats
30 Abmat Situps

02-17-25

Strict Press to Push Press
3 Sets x 5 Strict Press into 3 Push Press
3 Sets x 3 Stict Press into 5 Push Press
*:20 Bar Hang After Each Set

WOD 1.
1′ Max STO with final # from above

WOD 2.
3 Rounds
5′ EMOM Repeats
500/450m Row or Ski

02-14-25

30′ AMRAP
1000/900m Row or Ski
800m Run
100 DU / 250 Singles

02-13-25

Risk it for the Biscuit!
*Stay Unbroken but go as heavy as you can*

35 – 30 – 25 – 20 – 15 – 10 – 5
Close Grip Bench
10 DB Push Press (5 L / 5 R) *DBL DB
20 ALT DB Rows
5 Front Squats

02-12-25

Hang Cleans
15′ to Find 3RM

15′ AMRAP
500/450m Row
20 Knees to Chest
25 Tuck Ups

02-11-25

Back Squats
5 Sets x 6 Reps
Set 1. 5 Pause, 1 Regular
Set 2. 4 Pause, 2 Regular
Set 3. 3 Pause, 3 Regular
Set 4. 2Pause, 4 Regular
Set 5. 1 Pause, 5 Regular

For time – 15′ CAP
150 Wallballs
*Every Break = 10 Burpees

02-10-25

Strict Press
6 Rounds x 5 Reps
*1 3 second pause squat after each set

20′ AMRAP
Strict Pullups – 2 Attempts for Max Reps
30 Walking Lunges
20/15 Cal Row / Ski

02-07-25

The Equalizer – For Time:
1 Mile Run
20 C & J 65/95
15 C & J 80/115
10 C & J 95/135
5 C & J 110/155

02-06-25

30′ on Clock:
20 – 15 – 10 – 5 – 5 – 5 – 5 …….
Close Grip Bench (keep working up to 5RM)
10 Single DB Box Step Overs
10 Single DB Thrusters (5/arm)