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)

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