07-25-25

15′ to Find Heavy
3 Rep Shoulder to Overhead

20′ AMRAP – Team of 2-3
300m/275m Row or Ski
20 Weighted Walking Lunges
10 Toes to Bar
10 Goblet Squats
:30 Bar Hang

07-24-25

Hang Cleans
5 Sets x 10 Reps

20′ AMRAP
10 Deadlifts (at HC # from Skill Work)
5 Burpees Over Bar
400m Run

07-23-25

Not For Time
25 – 22 – 19 – 16 – 13 – 10 – 7
Close Grip Bench Press
Weighted Abmat Situps
DB Push Press per Arm

07-22-25

4 Rounds:
10 DBL DB Curls
10 DBL DB Bent Over Flys
5 Hang Squat Cleans
10 Lunge Steps

WOD 1. – Squat Cleans
Drills
Work to Heavy 1 Rep

OR

WOD 2. – 20′ AMRAP
250m Row or Ski
15 Goblet Squats
200m Run
10 Burpees

07-21-25

Thrusters
15′ to Find Heavy 5 Rep

For Time – Jackie
1000m Row
50 Thrusters 45/35
30 Pullups

07-18-25

Team of 3 – 30′ AMRAP
15 Wallballs
15 KB Sumo DL High Pulls
15 Box Jumps
15 1 Arm DB Push Press
15 Cal Row or Ski

07-17-25

Back Squats
6 Sets x 5 Reps
*2 Second Pause at Bottom of Each Rep; Work to Heavy 5
Then,
2 Sets x 5 Reps
*No Pause; Stay at Same Weight as 6th Set Above

9′ AMRAP Ladder – Death by Burpees w/Suitcase
2 – 4 – 6 – 8 – 10 …..
Burpee to Stand (No Jump)
1 Lap Suitcase Carry

07-16-25

Strength:
Dumbbell Work

18′ AMRAP
500/450m Row or Ski
40 Walking Lunges (Weighted if possible)
30 Knees to Chest
200m Run

07-15-25

NFT – 30′ Cap
5 CG Bench
10 1 Arm DB Thrusters
200m Run or Row or Ski
*Add Weight to Bench & Thrusters as You Go

07-14-25

Strength
15′ to Find Heavy 5 Push Press
*2 Hang Cleans + 1 Front Squat After Each Set

12′ AMRAP
1 – 2 – 3 – 4 – 5 – 6 …….
Deadlift
Hang Clean
Front Squat
:30 Plank Hold