08-22-25

Strength:
3 Rounds
10 Alt DB Curl & Press
20 Alt DB Bent Over Row
5 Thrusters
:30 Bar Hang/Strict Pull Ups

20′ AMRAP – Team of 2
60 Reverse Lunge Wallballs
1 Lap Farmer’s Carry Relay
40 Calories
1 Lap Farmer’s Carry Relay

08-21-25

Hang Cleans
15′ to Find Heavy 3 Rep

16′ AMRAP
Buy In: 1000/900m Row or Ski
Then, AMRAP of:
5 Deadlifts
5 Burpees Over Bar
20 Knees to Chest

08-20-25

Not For Time:
5 Rounds:
10 Close Grip Bench Press
20 Weighted Step Overs
250m Row or Ski OR 200m Run
Then, 5 Rounds:
5 Closes Grip Bench Press
20 Weighted Step Overs
250m Row or Ski OR 200m Run
*Add Weight to Bench Press Each Round, but Stay Unbroken

08-19-25

Squats – Front or Back
10 – 10 – 8 – 8 – 6 – 6
*1st Half of Each Set = Pause At Bottom of Squat

15′ AMRAP
1000/900m Row or Ski
50 Abmat Situps
25 Abmat Pushups
40 Abmat Situps
20 Abmat Pushups
500/450m Row or Ski
Max Airsquats in Remainder of Time

08-18-25

Skill:
Group Mobility Work

Strength: Strict Press
10 – 9 – 8 – 7 – 6 – 5
*3 Front or Back Squats at Each #

12′ AMRAP
7 Clean & Jerks
200m Run

08-15-25

Strength:
3 Rounds
10 DBL DB Curls
10 Alt DB Strict Press
10 DBL DB Bent Over Row
3 Pause Front Squats

20′ AMRAP
20 Straight Leg Abmat SitUps
15 Jumping Air Squats
20 Push Ups (Chest to Abmat)
10 Jumping Lunges
200m Run

08-14-25

Deadlifts
20′ to Find Moderately Heavy 5 Rep

For Time:
21 – 15 – 9
Pull Ups
Burpees

08-13-25

Hang Cleans
12′ to Find Solid 5 Rep

18′ AMRAP – Team of 2
Row or Ski Max Calories

08-12-25

Skill:
Push Up Clinic / Test

Strength:
Back or Front Squats
15 – 12 – 9 – 7 – 5 – 5

5′ Quick AMRAP
10 – 15 – 20 – 25…..
10 Weighted Lunge Steps
10 DB Hang Snatches

08-11-25

Push Press
6 Sets x 5 Reps
*2 Pause Squats at Each #.

15′ AMRAP
500m Row or Ski
Then, 5 Rounds:
5 DL
10 HR Push Ups
20 Bar Hops
250m Row or Ski
Max Rounds in Remaining Time