08-08-25

NFT
10 – 1
Bench Press
Power Clean
*Choose an Aggressive Weight for Unbroken 10. Stay at that # for Entire Wod.

08-07-25

30′ AMRAP – Team of 2 or 3
100 Wallballs
200m Run Relay (2 Runs per teammate)
50 Burpees

08-06-25

Strict Press:
7 Sets x 5 Reps
*At least 2 second pause at Top.
**3 Hang Cleans after each set/at each weight.

18′ AMRAP
500/450m Row or Ski
30 Abmat Situps
:30 Plank
30 Hang DB Cleans

08-05-25

Clean & Jerk
20′ to Establish a Heavy Single

7′ AMRAP Ladder
1 Deadlift
2 Burpees Over Bar
2 Deadlifts
4 Burpees Over Bar
3 Deadlifts
6 Burpees Over Bar
4 + 8, 5 + 10, 6 + 12…….

08-04-25

Front or Back Squats
6 Sets X 10 Reps
Sets 1 & 2: Light, Slow, Warming Up, Perfecting Form
Sets 3-6: Faster, Heavier, No Rest at Top, Perfect Form

4 Rounds of 2′ ON / 2′ OFF
15/10 cal Row or Ski
Max Box Step Overs in remaining Time (Weighted if Possible)

08-01-25

Skill:
Push Up Challenge

NFT – 30′ Cap
10 CG Bench Press
20 Abmat Situps
:30 Plank Hold
10 Weighted Lunge Extension

07-31-25

Strict Press
8 Sets X 5 Reps
*4 Reverse Lunge Steps at Each Weight

For Time:
2000m Row or Ski
OR
1 Mile Run
OR
4800m Assault Bike

07-30-25

4 Rounds:
Heavy:
10 Alt DB Curl & Press – 1 DB OH Entire Time
20 DB Bent Over Row – 10/Side – 1 DB at Hip Entire Time
Light:
15 Bent Over Flys
10 Rotator Cuff Raise

18′ AMRAP
500/450m Row or Ski
400m Run
30 Goblet Squats
20 Jumping Lunges

07-29-25

15′ to Find Heavy Complex:
3 Power Cleans + 2 Hang Cleans

12′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 …..
Deadlifts
12 Bar Hops (Add 2 Each Round…14, 16, 18…..)
100m Run
Walking Lunges Through Rig

07-28-25

Push Press
6 Sets x 5 Reps
*Add 3 Pause Squats with Each Weight

4′ EMOM x 4 Rounds
300/250m Row or Ski
20 Weighted Walking Lunges