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

05-07-25

Deadlifts
7 Sets x 7 Reps
*:10 Hold on Last Rep of Each Set
*Build to Heavy/Unbroken

8 Rounds:
:15 Max Pullups
:45 Rest
:15 Max Push Ups
:45 Rest

05-06-25

5 Rounds
10 Russian KB Swings
6 Lunge Steps
:20 Bar Hang
6 Lunge Steps
*Heavier KB Each Round

3 Rounds: 3′ On / 3′ OFF
350/300m Row or Ski
10 Walking Lunges
Max Tuck Ups in Remaining Time

05-05-25

Thrusters
10 – 8 – 6 – 4 – 4 – 4
*Going Up in Weight

16′ AMRAP
200m Run
10 DB Hang Clean & Press (1/3 Thruster # in One DB)
10 Goblet Squats
5 Burpees

05-02-25

Strict Press into Push Press
6 — 4
5 — 5
4 — 6
3 — 7
2 — 8
*Increase Weight Each Round
**(1) :05 Second Pause Squat Each Round

18′ AMRAP
200m Run
10 TTB / 15 Knee Above 90
15 Sumo KB DL
15/10 Cal Row or Ski

05-01-25

Clean Complex:
Deadlift
Power Clean
Deadlift
Clean
Front Squat

EMOM x 5
:00-1:00 — 3 Cleans
1:00-2:00 — 25 DU / 60 Singles
2:00-3:00 — Rest

04-30-25

3 Rounds:
12 DB Curl & Press
20 Alt Bent Over Row
3 Devil’s Press
15 Bent Over Flys

Find Heavy & Fast
10 Pause Bench Press (at Top & Bottom)
10 Hang DB Snatch
10 Cal Bike or Ski – SPRINT

04-29-25

Weighted Reverse Lunge Steps
15′ to Find Heavy 8 Rep (4/Leg)
*Barbell in Back Rack – Adding Weight Slowly

For Time – 15′ Cap
50 – 40 – 30 – 20 – 10
Step Ups
Flutterkicks (2ct)
:30 Plank

04-28-25

Hang Cleans
15′ to complete
7 Sets x 5 Reps

20′ AMRAP
1000/900m Row or Ski
50 Burpees
750/675m Row or Ski
30 Burpees
500/425m Row or Ski
20 Burpees