09-05-25

NFT – 30′ Cap
10 Close Grip Bench Press
20 Hip Touch Plank
15 Tuck Ups
20/16 cal Row/Ski Sprint

09-04-25

Deadlifts
15′ to Warm Up to 1.5x Body Weight DL

5′ EMOM x 5 Rounds
400m Run
10 Deadlifts
Rest Remainder of 5′

09-03-25

Back Squats
10 – 10 – 8 – 8 – 6 – 6 – 4 – 4 – 4
*Going Up in # While Keeping Form/Tempo Steady

For Time:
500m Row/Ski
50 Weighted Walking Lunges (20% of Back Squat)
250m Row/Ski
25 Weighted Walking Lunges

09-02-25

10′ to Find Working Weight
1 Power Clean + 1 Push Press + 1 Front Squat

20′ AMRAP
1 Power Clean
1 Push Press
1 Front Squat
1 Burpee Over Bar
200m Run
*Add 1 Rep to Each Lift / Burpee Each Round.

09-01-25

25′ AMRAP – Team of 3
20 Reverse Lunge Wallballs
20 Hang DB Snatch 50/35
10 Hang Cleans 135/85
10 Cal Machine
1 Lap Suitcase 70/53
*Leapfrog Style

08-29-25

30′ AMRAP – Team of 2-3
3000m Row or Ski
100 Burpees
100 Pullups (2x Jumping)

08-28-25

30′ AMRAP – Adding #
10 Pause Close Grip Bench Press
20 Abmat Situps
15 Bent Over Flys

08-27-25

Push Press
15′ to Build to Heavy 3 Rep
*3 Tempo Romanian DL at Each Weight

18′ AMRAP
400m Run
Rest Exactly 1′
500/450m Row or Ski
Rest Exactly 1′
Repeat…….

08-26-25

Backsquats
10 – 8 – 6 – 4 – 2 – 2 – 2 – 2

8′ AMRAP
Buy In: 20/16 Cal Assault Bike (@Suicide Pace)
Then, AMRAP of:
20 Walking Lunes
10 Knees to Chest

08-25-25

Strict Press
15′ to Work to Heavy 5 Rep
*Tempo on the Down – 3 Seconds
**3 Hang Cleans After Each Set

15′ AMRAP – Team of 2-3
21 Cal Row or Ski
21 Hang Cleans
21 DU / 63 Singles