09-14-26

Front Squats
5 Sets to Build to a Medium 5 Rep
*Repeat for 3 Additional Sets of 5 Reps

15′ AMRAP
5 Goblet Squats
15 Russian KB Swings
200m Run

09-11-26

Barbell Thrusters
Drills and Warm Up to Workout Weight

20′ AMRAP
30 Calorie Row or Ski
20 Thrusters 95/65
10 BMU / 20 Pullups
10 Bar Over Burpees

09-10-26

Warm Up WOD
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Barbell Curls
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Push Ups

NFT 5-8 Rounds
12 Close Grip Bench
8 Push Press (from Ground) + 4 Front Squats
*Start Lighter / Add Weight Each Round / Use Same Weight on Bench & PP/FS Keeping Barbell Movements Unbroken

09-09-26

Bar Hang
100 Seconds
*1 Burpee for Each Second You Don’t Complete
ex. Hang for 80 Seconds = 20 Burpees to Do!

20′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16….
One Arm DB Snatch
Burpees
20 Tuck Ups
:30 Plank

09-08-26

Endurance Conditioning
2000/1800m Row or Ski
Rest 10′
2000/1800m Row or Ski
*Record Both Times

09-07-26

Labor Day Grind! 30′ AMRAP
25 Wallballs
20 Up Downs
20 Calories
200m Run

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