09-13-24

Team of 2 – Row / Ski Endurance – 30′
Max Meters in:
5′ / 5′
4′ / 4′
3′ / 3′
2′ / 2′
1′ / 1′

09-12-24

4 Rounds:
10 Alt DB Curl & Press
20 Alt DB Bent Over Rows
5 DB Push Press
5 DB Deadlifts

15′ AMRAP
5 Devil’s Press 35/25
5 Front Squats
15 Knees to Chest
:30 Plank Hold

09-11-24

9/11 Tribute Workout – For Time
2001m Row, Ski or Run
110 Weighted or High Step Ups

*God Bless America – Always Remember!

09-10-24

Hang Cleans
7 Sets x 3 Reps
*power or squat cleans – working up to heavy unbroken 3.

For Time (18′ Time Cap)
10 Rounds
3 Cleans (@ Heavy 3 # from Above)
20 DU / 60 Singles

09-09-24

Push Press
5 Sets x 5 Reps
*5 Deadlifts at Each Weight
3 Sets x 3 Reps
*3 Deadlifts at Each Weight

12′ AMRAP
5 Deadlifts
10 HR Push Ups
15 Air Squats

09-06-24

30-25-20-15-10-5
Close Grip Bench Press
15 Russian KB Swings
10 Sumo DL
5 Burpees

09-05-24

1 1/4 Back Squats
4 Sets x 4 Reps

Back Squats
3 Sets x 4 Reps

10′ AMRAP
2-4-6-8-10-12-14…….
Goblet Squats (1/4 Final Back Squat Weight)
Air Squats
25 DU / 75 Singles

09-04-24

6 Rounds:
10 Weighted Strict Pullups
15 Bent Over Flys
10 Gorilla Rows

15′ AMRAP
500/450m Row or Ski
3 Rounds of:
25 Abmat Sit Ups
:30 Plank

09-03-24

Strict Press
7 Sets x 5 Reps
*Work to Heavy 5
**5 Front or Back Squats at Each Weight

For Time:
21 – 15 – 9
Power Cleans
Burpees Over Bar

09-02-24

30′ AMRAP – Team of 3 (leapfrog style)
20 Wallballs 20/14
15 KB Sumo DL 70/53
10 Cal Ski or Row
5 Devils Presses 35/20