05-08-26

25′ AMRAP – Team of 2
160m Team Run
500m Row
20 Box Step Overs
160m Run
500m Ski
30 Med Ball Toss Over Rig
160m Run
100m Farmers Carry 70/53
20 Burpees

05-07-26

Push Up Challenge
*PERFECT Form is Crucial

NFT Bench – 30′ Cap
30 – 25 – 20 – 15
Close Grip Bench Press
Weighted Walking Lunges (1 DB)
Calories

05-06-26

Strict Press – Good Mornings
10 – 10
9 – 9
8 – 8
7 – 7
6 – 6
3 sets of 5 – 5

14′ AMRAP
5 – 10 – 15 – 20 – 25 ….
Hang DB Snatch (50% of Strict Press)
20 Abmat Situps
:20 Front Plank

05-05-26

Deadlifts
15′ to Find 10 Rep
*3 Second Pause at Top

For Time:
1000/900m Row
1000/900m Ski
800m Run

05-04-26

Thrusters
10′ to Find Moderate 3 Rep

16′ AMRAP
5 Chest to Bar Pullups
5 Thrusters 95/65
5 Push Press
5 Front Squats
200m Run

05-01-26

25′ AMRAP – Team of 2-3
50 Wallballs
25 Power Cleans 95/65
50/40 Calories Row or Ski
15 Burpees Over the Bar

04-30-26

NFT – 8-10 Rounds
5 CG Bench Press (2 Second Pause at Chest)
10 Bicep Curls
10 Romanian DL
10 Dbl DB Weighted Step Ups

04-29-26

Hang Cleans
15 – 12 – 9 – 6 – 3 – 3 – 3
20′ to Work to a Perfect 3 Rep

12′ AMRAP
5 DB Thrusters – Right Arm
5 DB Thrusters – Left Arm
200m Run

04-28-26

Back Squats
5 Rep
*3 Second Pause on Each Rep

21′ AMRAP – Team of 2-3
80/70 Cal Ski or Row
40 Pullups
20 Burpees