09-04-26

Deadlifts
3-4 Sets X 5 Reps
Warm Up to 75-100% BW for WOD

Long ALT EMOM
In 2′: Max Calories Ski or Row
1′ Rest
In 2′: 1/2 Calories in Deadlift Reps
*Repeat 3 More Times – Total of 4 Rounds

09-08-26

Warm Up:
2) 500/450m Row or Ski
*Start Slowly and Increase Speed/Power on 2nd

Endurance Conditioning
2000/1800m Row or Ski
Rest 10′
Repeat

09-07-26

Labor Day GRIND – 30′ AMRAP
25 Wallballs
20 Up Downs
20 Calories
200m Run

09-03-26

Warm Up WOD – Alt EMOM x 2 Rounds
Minute 1. 15 Light Push Jerks
Minute 2 15 Push Ups

NFT
5 CG Bench Press
5 Push Jerks
Work Up to Heavy Unbroken on Both

09-02-26

Back Squats
15′ to Work to Heavy 10 Rep

15′ AMRAP
20 Russian KB Swings
200m Run
10 TTB / 15 Knees to Chest

09-01-26

4 Rounds
10 Alt DB Curl & Press
20 Alt Bent Over Rows
5 Front Squats
5-10 Strict Pull Ups

18′ AMRAP
30/20 Cal Row or Ski
20 Alt Toe Touch V Ups
:30 Plank
5 CTB Pullups

08-31-26

Strict Press + Reverse Lunge Steps
5 Strict Press + 10 Reverse Lunge Steps
*Work Up to Heavy

12′ AMRAP
2 – 4 – 6 – 8 – 10 …..
Power Cleans
Burpees Over the Bar
10 Air Squats

08-28-26

25′ to Find
2 REP Squat
– Front or Back Squat
– Build Slowly
– 100-200% BW is the Goal

For Time:
1 Mile Run

08-27-26

3 Rounds:
12 DBL DB Curls
20 ALT DB Rows
10 Bent Over Flys

16′ AMRAP
500/450m Row or Ski
30 Pullups / 45 Jumping
60 DU / 120 Singles

08-26-26

Strict Press
3 Attempts at 10 Rep

18′ AMRAP
10 Push Press
25 Sit Ups
200m Run