08-14-26

Deadlifts
Work Up to 100%/70% Body Weight

15′ AMRAP – Team of 2
40 Deadlifts
50 Knees to Chest
40 Burpees
*Split Reps Any Way – 1 Person Works at a Time

08-13-26

Warm Up
Push Up Challenge

WOD:
10 CG Bench Press
20 Weighted Walking Lunges
400m Run

08-12-26

Power Cleans
15′ to Find Heavy Single

WOD:
2000/1800m Row or Ski
Rest 10′
1000/900m Row or Ski
*Record Both Times

08-11-26

Strict Press
2 Sets X 10 Reps
2 Sets X 7 Reps
2 Sets X 4 Reps
Add # each set.
**3 Hang Cleans After Each Set

15′ AMRAP
20/17 Calories
10 Hang Cleans
10 Burpees Over the Bar
5 Hang Cleans

08-10-26

Pause Squats (Back or Front or Goblet)
Find Heavy 5 Rep
*Pause: 5 Seconds on Rep 1, 4 Seconds on Rep 2, 3 Seconds on Rep 3, 2 Seconds on Rep 4 and 1 Second on Rep 5. Then Add Weight and Repeat.

12′ AMRAP
20 Single DB Thrusters (10 R; 10 L : 10-20% of Squat #)
30 Tuck Ups
:30 Plank

Max Plank Hold
On a running clock, hold out as long as you can!

08-07-26

Strength
12 DB Row per Arm
5 Goblet Squats
5-10 Strict Pullups

Deadlifts
20′ to Work to Perfect Heavy 5 Rep

08-06-26

Repeats
5 Rounds
In 3′:
400m Run
25DU / 50 Singles
Rest 3′

08-05-26

Push Press
E2MO2M – 10 Reps
*Add Weight Each Round

20′ AMRAP -Team of 2-3
60/50 Calories
40 Toes to Bar
20 Hang Cleans

08-04-26

Skill:
Bench Press + Push Up Challenge
1+1, 2+2, 3+3, 4+4, 5+5, 6+6………

For Load – 20′ Cap:
5 Close Grip Bench Press (stay unbroken)
5 Squat Cleans (does not have to be unbroken)

08-03-26

Front Rack Lunge
10 Total Weighted Lunge Steps
*5-6 Rounds; Going Up in #; DB or Barbell

15′ AMRAP
20 Russian KB Swings
25 Abmat Situps
:30 Plank
10 Jumping Lunges