03-18-26

Big Row / Ski
At 0:00: 1500/1350m
At 16:00: 1000/900m
At 28:00: 500/450m
GO HARD!!!

03-17-26

Wedge Squats
15′ to Find Moderate 5 Rep
*1st Rep of Each Set is Pause

11′ AMRAP
30 Wedge Air Squats
20 Walking Lunges
10 Pullups
5 Burpees

03-16-26

Strict Press – Hang Cleans
3 Sets: 5 Strict Press + 1 Hang Clean
3 Sets: 3 Strict Press + 2 Hang Cleans
2 Sets: 1 Strict Press + 3 Hang Cleans

15′ AMRAP – Team of 2-3
50 Hang Cleans
50 Calories

03-13-26

Skill Work
Hang Cleans

17′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16……
Deadlifts 95/65
Hang Cleans
Hops Over Bar
200m Run or 250m Machine

03-12-26

NFT – Bench Day!
5 CG Bench Press (going up in #, stay unbroken)
8 Seesaw Lunges (4 per leg – 1 DB, can go up in #)
20 Mountain Climbers (1 ct)

03-11-26

“It’s not a question of whether you will hurt, or of how much you will hurt; it’s a question of what you will do, and how well you will do it, while pain has her wanton way with you”.
The Boys in the Boat by Daniel James Brown

30′ AMRAP – Team of 2-3
Max Calories Row

03-10-26

3 Rounds:
10 DBL DB Curls
10 DBL DB Bent Over Rows
15 Bent Over Flys
10 Side Raises
5 Front Raises

14′ AMRAP
10 Sumo Deadlifts (75-100% BW)
20 Abmat Situps
200m Run
12 Walking Lunges

03-09-26

Strict Press
Work to 5 Rep
*3 Thrusters at Each Weight

12′ AMRAP
2 – 4 – 6 – 8 – 10 …..
Clean & Jerk
Toes to Bar
Burpees Over Bar

03-06-26

Push Press
Work to Solid 5 Rep

12′ AMRAP
5 – 10 – 15 – 20 – 25 – 30
Hang DB Snatch (@25% of Skill # – 1 DB)
10 – 20 – 30 – 40 – 50 – 60
Walking Lunges

03-05-26

5′ EMOM x 6 Rounds
400m Run
5 Strict Pullups
10 Knees to Chest