02-05-25

4 Rounds:
10 DBL DB Curls
10 DBL DB Bent Over Rows
5 Front Squats
10 ALT DB Strict Press

10′ AMRAP
25 DU / 75 Singles
25 Tuck Ups

02-04-25

Strength
6 Rounds x 5 Reps Push Press
*3 Backsquats at Each Weight

For Time:
2000/1800m Row/Ski
Then,
10/8/6/4/2
Deadlifts
Bar Over Burpees

02-03-25

Set Your Reps Test Round
:30 Max Cal Row or Ski
Rest 1:30
:30 Max Alternating DB Snatch 50/35
Rest 1:30
:30 Max DB Lunge Steps

5 Rounds – 1′ ON / 1′ OFF EMOM
Row/Ski
Alternating DB Snatch
DB Lunge Steps
(complete the # of reps you got in test round each round)

01-31-25

25′ AMRAP – Team of 2 or 3
20 Wallballs
20 Russian KB Swings
15 Box Jumps
15 One Arm DB Push Press
15/12 Cal Row/Ski/Bike
*Leap Frog style

01-30-25

3 Rounds:
10 American KB Swings
5 Goblet Squats
10 Pause Push Ups
5 Burpees

30′ NFT
5 Pause Bench
5 Hang Squat Cleans
*Go Up on both movements. Use same weight for both each round

01-29-25

Skill/Strength:
KB Death March

30′ AMRAP – Triathalon
Choose 3 and Go Fast:
40/35 cal Bike
40/35 cal Row
40/35 cal Ski
400m Run

01-28-25

Strict Press
6 Sets x 5 Reps
Working Up to Heavy 5
*10 Barbell Rows after Each Set/at Each Weight

12′ AMRAP
10 Sumo Deadlifts (at final strict press #)
6 Burpees Over Bar
:20 Overhead Barbell Hold

01-27-25

Back or Front Squats
12 – 10 – 8 – 6 – 4 – 2
*First half of each set is pause

16′ AMRAP
1000/900m Row or Ski – Buy In
Then, AMRAP of
10 Power Cleans 135/95
20 Knees to Chest
:30 Plank

01-24-25

Back Squats
15 – 13 – 11 – 9 – 7 – 5 – 5

10′ AMRAP
10 – 20 – 30 – 40 …..
Tuck ups
Weighted Lunge Steps (1/4 of Back Squat #)

01-23-25

Strict Press + Back Squats
10 – 8 – 6 – 4 – 2 – 2
Go Up in Weight / Same Rep Count for Both Movements at Strict Press #

12′ AMRAP
20/17 Cal Ski or Row
10 Clean & Jerks