05-21-25

Complex of:
Deadlift
Hang Clean
Below Knee Hang Clean
Clean

16′ – Team of 2
Max Calories on Row or Ski
*Switch Whenever You Want……

05-20-25

Strength
1. Strict Press: 3 Sets x 5 Reps
2. Push Press: 4 Sets x 3 Reps
3. Push or Split Jerk: 5 Sets x 1 Rep

10′ AMRAP
10 – 20 – 30 – 40 – 50…..
Weighted Walking Lunges (1/4 of # from 3 above)
20 Knees to Chest

05-19-25

Back Squats
8 Sets x 5 Reps

20′ AMRAP
500/450m Row or Ski
400m Run
15 Sumo KB DL 70/53
10 Burpees

05-16-25

Cindy – 20′ AMRAP
5 Pull Ups
10 Push Ups
15 AirSquats

05-15-25

Deadlifts:
15′ to Build to Workout Weight
(75-100% Body Weight)

18′ AMRAP
20/16 Calories
10 DL
5 Burpees Over Bar
40 DU / 100 Singles

05-14-25

Strength:
200m Suitcase Carry
*3 Goblet Squat Every 30 Steps
**Mutha Duckers

NFT (25′ Cap)
6 Rep Close Grip Bench Press (3 Second Tempo Down w/Pause)
20 Mountain Climbers (2 Ct)
20 Abmat Situps

05-13-25

Double DB Work – 3 Rounds
10 Curls
10 Bent Over Rows
15 Bent Over Flys
10 Pullovers

10′ AMRAP
Back Squats (15@50%; 10@75% or 5@100% Body Weight)
200m Run

05-12-25

Power Cleans
15′ to Find Heavy 5 Rep
*3 Second Pause at Top of Each Clean

15′ AMRAP
Buy In: 1000/900m Row or Ski
Then, AMRAP of:
6 TTB / 12 Knees Above 90
8 Goblet Squats
10 DB Snatch

05-09-25

NFT Bench Friyay! 35′ Cap
10 Rounds
10 CG Bench (working up in #)
25 DU / 50 Singles
200m Run

05-08-25

15′ to Find Heavy Complex:
1 Hang Clean
1 Push Press/Jerk
1 Hang Clean
2 Push Press/Jerk
1 Hang Clean
3 Push Press/Jerk

3 Rounds of 3:00 On / 3:00 Off
Row or Ski Calories
*Alternate Machines. Any Overall Cal Deficit at Conclusion = 5x Burpees