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

07-31-26

Power Cleans
Warm Up to WOD Weight

25′ AMRAP – Team of 2-3
100 Wallballs
50 Knees Above to 90
25 Power Cleans 155/105
200m Farmers/Suitcase Carry (All Teams Have 3 KB)

07-30-26

Strength
3 Rounds
10 Double DB Curls
20 Alternating Bent Over Rows
5 DB Pushups

5-7 Rounds : 30′ CAP
15 Close Grip Bench Press (Go Up but Stay Unbroken)
20 Tuck Ups
:20 V Hold
200m Sprint

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