09-29-25

Strict Press:
8 Sets x 10 Reps
*(1) :03 Pause Wedge Squat After Each Set

15′ AMRAP
20 Goblet Squats on the Wedge
10 Burpees
10 HR Pushups with Pause at Top
10 Calories Machine

09-26-25

NFT Bench Day!
10 CG Bench (going up / unbroken)
16 Side Step Overs
12/10 cal Sprint Row or Ski

09-25-25

Front Squats
20′ to Work to Heavy 3 Rep

18′ AMRAP
800m Run
20 Toes to Bar / 30 Knees to Chest

09-24-25

3 Rounds:
10 Tempo Curl & Press
5 DBL DB Curls
10 DBL DB Bent Over Row
10 Lunge Steps

25′ AMRAP – Team of 3
500/450m Row
15 Goblet Squats
:30 Bar Hang

09-23-25

Strict Press into Push Press
3 Sets of 5 Strict Press + 1 Push Press
3 Sets of 3 Strict Press + 3 Push Press
3 Sets of 1 Strict Press + 5 Push Press

10′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 ……
Power Cleans
200m Run

09-22-25

Back Squats
10 Rep Sets
*20′ to Work Up to 50% of most recent 1RM

15′ AMRAP
20/15 Calorie Row or Ski
30 Abmat Situps
10 Backsquats

09-19-25

NFT Bench Day
11 – 1 Close Grip Bench
1 – 11 Push Press
:30 Plank Hold
*Same Weight for Bench & Push Press Entire Workout – Unbroken Heavy

09-18-25

Deadlifts
8 Sets x 5 Reps
*Touch and Go Reps with :03 Pause at Top of Each Rep

20′ AMRAP – Team of 2-3
40 Calories
40 Wallballs

09-17-25

Warm Up WOD:
4′ EMOM x 3 Rounds
350/300m Sprint Ski or Row
20 Walking Lunges
10 Toes to Bar

14′ AMRAP
200m Run
2 – 4 – 6 – 8 – 10 -12….. Devils Press

09-16-25

Front Squats
12 – 9 – 6 – 3 – 3 – 1 – 1

For Time:
21 – 15 – 9
Pull Ups
42 – 30 – 18
Push Ups
:30 Bottom Squat Hold