07-29-26

Strict Press to Push Press
5 Strict + 3 Push Press
*Work to Heavy Set

17′ AMRAP – Team of 2-3
40/35 Calories
40 STO (@avg. # of team)

07-28-26

Back Sqats
15′ to Find Heavy 10 Rep

14′ AMRAP
5 – 10 – 15 – 20 – 25……
Goblet Squats (@25 -33% of Back Squat #)
30 DU / 75 Singles

07-27-26

Barbell Complex
1 Deadlift + 1 Hang Clean + 1 Power Clean
In 15′, Complete 5 – 4 – 3 – 2 – 1 Evolutions (Touch & Go) of the Complex Adding Weight After Each Round

15′ AMRAP
20/15 Calories
100m Run
10 Deadlifts (@ Last Complex #)
10 Burpees Over Bar

07-24-26

Warm Up WOD – Every :30 x 5 Rounds
2-2; 4-4; 6-6; 8-8; 10-10
Pushups
Air Squats

NFT
10 Close Grip Bench Press
6 Double DB Hang Squat Cleans
10 Bent Over Alternating Rows
*Start Light and Get Heavy on All Movements

07-23-26

20′ AMRAP – Team of 2
40 Pullups
40/30 Calories
800m Run (Split However You Like – Both Run at Same Time)

07-22-26

Deadlifts
15′ to Find Heavy 6 Rep

12′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 – 14……
Deadlifts (75% of 6 Rep #)
20 Abmat Situps

07-21-26

Strict Press
15′ to Find Heavy 6 Rep

15′ AMRAP
10 Hang Clean & Jerks (use strict press #)
200m Run

07-20-26

Back Squats
15′ to Find Heavy 5 Rep

18′ AMRAP
Buy In: 1000/900m Row or Ski
Then, AMRAP of:
10 Goblet Squats (20% of Back squat #)
15 Push Ups
:20 Plank

07-17-26

Skill:
Group Mobility Work

W/U WOD – 3′ AMRAP:
2 – 4 – 6 – 8 – 10 – 12….
Plate GTO
Plate Toe Taps x 5

18′ AMRAP – Team 0f 2-3
40 Toes To Bar / 60 Knees to Chest
40/30 Calories

07-16-26

NFT – 35′ Cap
5 Close Grip Bench Press – Unbroken
5 Clean & Jerks – Does Not Have to be Unbroken
10 Calories
*Try to Do Same Weight on Bench and Clean & Jerk