05-28-26

NFT
10 Close Grip Bench Press
10 DB Hang Clean & Press
5 Romanian DL
200m Run
*Add Weight, but Stay Unbroken on Bench & HC/Press

05-27-26

For Time – 25′ Cap
50 Calorie Row or Ski
100 Weighted Walking Lunges (15% BW)
25 Calorie Row or Ski
50 Weighted Walking Lunges
25 Goblet Squats
*You must synchro your lunges and squats with other athletes! Conform, unless you are the only one lunging or squatting, but as soon as someone else is doing it you must synchro

05-26-26

Quick Strength
10′ to Find Moderate 5 Rep Clean & Jerk

18′ AMRAP
250/225m Row or Ski
10 Deadlifts
100m Run
5 Burpees over Bar
15 Tuck Ups

05-25-26

Memorial Day Murph

05-22-26

NFT – 35′ cap
10 CG Bench Press – going up
20 Weighted Lunges – 30% of Bench #
200m Run – Stay at a Consistent Fast Pace

05-21-26

30′ AMRAP – Team of 2
Max Calories Machine
*Swap at 3:00 x 2 Rounds
*Swap at 2:00 x 2 Rounds
*At 20′ on, Swap as Needed

05-20-26

15′ to Get Heavy – Barbell Complex
1 Deadlift + 1 Hang Clean + 1 Deadlift + 1 Hang Clean + 1 Deadlift + 1 Hang Clean

10′ AMRAP
2 – 4 – 6 – 8 – 10 – 12….
Pullups
5 – 10 – 15 – 20 – 25 – 30 ….
Russian KB Swings
:20 Plank

05-19-26

Strict Press to Push Press
3 Strict to 5 Push Press

1′ Max Push Press
*Pause at Top

For Time:
1000/900m Row or Ski
100 Abmat Situps
500/450m Row or Ski
50 Abmat Situps

05-18-26

Front or Back Squats
10′ to Warm Up to WOD Weight

20′ AMRAP
15 Squats (Front or Back) 135/95
400m Run

05-15-26

18′ AMRAP – Team of 2
20 Heavy Power Cleans
40 Wallballs
200m Suitcase Carry