08-28-26

25′ to Find
2 REP Squat
– Front or Back Squat
– Build Slowly
– 100-200% BW is the Goal

For Time:
1 Mile Run

08-27-26

3 Rounds:
12 DBL DB Curls
20 ALT DB Rows
10 Bent Over Flys

16′ AMRAP
500/450m Row or Ski
30 Pullups / 45 Jumping
60 DU / 120 Singles

08-26-26

Strict Press
3 Attempts at 10 Rep

18′ AMRAP
10 Push Press
25 Sit Ups
200m Run

08-25-26

Hang Squat Cleans
Warm Up and Then, Choose a Weight for 22 Unbroken Reps

NFT
5 CG Bench Press
5 Hang Squat Cleans
*Stay Unbroken; Get Heavy

08-24-26

Warm Up WOD:
3 Rounds
15 American KB Swings
10 Abmat Push Ups
:20 Plank

18′ AMRAP
20/16 Calories
30 Walking Lunges – Weighted
15 Toes to Bar / 25 Knees to Chest

08-21-26

Hang Cleans
15′ to Find Perfect Form 5 Rep Hang Cleans

Pre-WOD Set Up
1′ Max Wallballs
1′ Rest
1′ Max Burpees

15′ AMRAP
Wallballs – the number you got in pre-wod set up
Burpees – the number you got in pre-wod set up

08-20-26

NFT
30 – 25 – 20 – 15 – 10 – 10 ……
Close Grip Bench Press
10 DBL DB Curls
5 Goblet Squats
100m Run

08-19-26

Team of 2 – 30′ on Clock
Max Calories on Rower
*Switch Every 5′. 25 Up Downs at Switch

08-18-26

Push Press
15′ to Find Heavy 5 Rep Push Press

15′ AMRAP
10 Toes to Bar / 15 Knees to Chest
10 Deadlifts
20/16 Calories Row or Ski

08-17-26

Monday Complex – 15′ to Work Up in #
5 Strict Press + 5 Hang Cleans + 6 Reverse Lunge Steps

15′ AMRAP
2 – 4 – 6 – 8 – 10 – 12…….
Hang Cleans
Burpees Over Bar
250m Row or 200m Run
10 Pullups / 16 Jumping