02-12-26

25′ AMRAP
10 Incline DB Press
10 Flat Bench
20 Alt Bent Over Rows
2 Pause Front Squats
5 Strict Weighted Pull Ups

02-11-26

Skill
Air Squats

For Time – 20′ Cap
25 – 50 – 75 – 100 AirSquats
400m Run
*Airsquats at Unbroken Pace – Each Break = 3 Burpees

02-10-26

Hang Cleans
20 – 15 – 10 – 8 – 6 – 4
Add Weight; Stay Unbroken

12′ AMRAP
5 Deadlifts
15 Tuck Ups
:30 Plank

02-09-26

Strict Press into Push Press
3 Sets X 5 Strict/2 Push
3 Sets X 3 Strict/4 Push
3 Sets X 1 Strict/6 Push

10′ AMRAP
15/12 Cal Machine
3 Rounds:
5 Clean & Jerk
10 AirSquats

02-06-26

30′ or 4 Rounds in Zone 2-3
40/35 Cal Ski or Row
30 Box Step Ups or Overs
20 Knees to Elbows
10 Bicep Curl & Press (2 Second Hold at Top)

02-05-26

Hang Cleans
15′ to Work to Heavy 3 Rep

NFT – 25′ CAP
20 – 18 – 16 – 14 – 12- 10
Close Grip Bench Press
3 Cleans

02-04-26

30′ AMRAP – Team of 2-3
100/85 Cal Row or Ski
100 Goblet Squats
100 (1) DB Push Press

02-03-26

Strict Press
15′ to Work to Perfect 5 Rep
*3 Hang Cleans at Each Weight

10′ AMRAP
1 – 2 – 3 – 4 – 5 – 6 – 7 …..
Power Cleans
Burpees Over Bar
:30 REST

02-02-26

I. 10′ on Clock
Work to Moderate Front Squat (50-100% BW)

II. NFT – 5-10 Rounds
5 Front Squats
20 Abmat Situps
10 Abmat Pushups with 2 Sec Pause at Top

01-30-26

5-6 Sets to Find
10 Rep Power Clean
*1 Second Pause at Top

15′ AMRAP – Team of 3
50 Cal Machine (Barbell Must be Held in Front Rack)
100 Wallballs (Barbell Must be Held in DL)