01-22-25

SNOW DAY ON SSI

01-21-25

30′ Cap – 6+ Rounds
10 CG Bench Press (50-100% BW)
10 DBL DB Bicep Curls
5 Devils Press
20 Mountain Climbers

01-20-25

Cleans
15′ to Build to a Heavy 5 Rep Max

15′ AMRAP
500/450m Row or Ski
Then,
5 Cleans, 1 Deadlift, 3 Burpee Double Hop Overs
4 Cleans, 2 Deadlifts, 3 Burpee Double Hop Overs
3 Cleans, 3 Deadlifts, 3 Burpee Double Hop Overs
2 Cleans, 4 Deadlifts, 3 Burpee Double Hop Overs
1 Clean, 5 Deadlifts, 3 Burpee Double Hop Overs

01-17-25

3 Rounds:
10-20 Seated Alt DB Press
20 Alt Bent Over Rows
30 Rebounds

16′ AMRAP
500/450m Row
Then, 3 Rounds of:
30 DU / 90 Singles
20 Wallballs 30/20

01-16-25

Push Press
5 Sets x 10 Reps
*Going Up in Weight Each Round

20′ AMRAP
30 Abmat Situps
20 Alt DB Hang Clean & Jerk (30-50% of Push Press #)
10 Goblet Squats

01-15-25

Strength/Skill:
15′ to Find a Solid 3 Rep Clean

15′ AMRAP
1000/900m Row or Ski
Then:
2 – 4 – 6 – 8 – 10 …..
Deadlifts (w/3 Rep Clean #)
Burpees Over Bar
HR Push Ups (Pause at Top)

01-14-25

5 Rounds
250/200m Row / Ski
30′ Suitcase Carry
15 Knees to Chest
30′ Suitcase Carry

Strict Press
3 Attempts – 20 Reps Unbroken

01-13-25

Back Squats
3 Sets x 10 Reps
3 Sets x 5 Reps
*Add Weight Each Round

For Time
40 – 30 – 20
Wallballs
30 – 20 – 10
Pull Ups

01-10-25

2 Rounds
15 Plate GTO
5 Halos Each Direction
20 Plate Pressed Flutterkicks (2 Ct)

NFT AMRAP
5 Pause (2 Seconds at Bottom & Top) CG Bench Press
4 DL
3 Hang Cleans
2 Front Squats
1 STO
*Add Weight Each Round

01-09-25

3 Rounds
15 Light American KB Swings
5 Goblet Squats
20 Mtn Climbers

5 Rounds
500/450m Row
100 Single Unders
15 HR Push Ups