04-13-26

Strict Press to Push Press
10 – 0
8 – 2
6 – 4
4 – 6
2 – 8
0 – 10

18′ AMRAP
500/450m Machine
20 Hang DB Snatch (1/4-1/2 PP #)
400m Run
20 Goblet Squats

04-10-26

Clean Complex
15 – 12 – 9 – 6 – 10
*Stay Unbroken/Touch and Go on ALL Sets

12′ AMRAP
10 Deadlifts
5 Burpees Over Bar
200m Run

04-09-26

30 – 25 – 20 – 15 – 10 – 10
Close Grip Bench Press (going up / stay unbroken)
Weighted Abmat Situps
20 Gorilla Rows (10/side)

04-08-26

30′ AMRAP – Team of 2-3
100 Wallballs
100/75 Calories
300m Team Farmer Carry

04-07-26

Strict Press
10′ to Find 4 Rep with Perfect Form

“Your Grace” for Time
30 Clean & Jerks (75% of 4 Rep)

04-06-26

“Just a Bar” Warmup
1 – 2- 3 – 4 – 5 – 6 ……
Hang Clean
Strict Press
Front Squat

10′ to Find
3 Rep Front Squat
(4-5 Sets)

4′ EMOM x 4 Rounds
20/14 Calories
10 Back Squats (50% of 3 Rep FS)

04-03-26

15′ to Find Heavy Complex:
2 Power Cleans
2 Hang Cleans
2 Push Jerk

18′ AMRAP – Team of 2-3
40 Calories
40 Deadlifts
40 Knees to Chest (barbell in DL hold)
10 Power Cleans

04-02-26

NFT Bench Day – 30′ Cap
10 CG Bench (working up to heavy)
1 Lap Farmer Carry (use offset weights)
:30 KB Hold at Chest (goblet style hold)

04-01-26

3 Rounds:
10 Alt DB Curls
20 Alt Bent Over Rows
15 Bent Over Flys

25′ AMRAP – Team of 2-3
100 Calorie Row
3:00 Bar Hang
50 Burpees

03-31-26

Hang Squat Cleans
10′ to Quickly Work to 3 Rep

20′ AMRAP
400m Run
5 Goblet Squats
5 Weighted Box Step Overs
5 Goblet Squats
5 Weighted Box Step Overs
5 Goblet Squats
5 Weighted Box Step Overs
20 Knees to Chest