03-23-26

Pause Front Squats
5 Sets x 5 Reps
3 Sets x 3 Reps
*2 Sec Pause at Bottom of Every Rep

14′ AMRAP
200m Run
30 Walking Lunges

03-20-26

Quick WU – 3 Rounds:
10 Good Mornings
10 Pushups w/3 Sec Pause at Top

NFT 6-8 Rounds
10 CG Bench Press
10 Deadlifts

03-19-26

Strict Press + Bent Over Reverse Grip Row
8 Rounds:
5 Strict Press
10 Rows

15′ AMRAP – Team of 2
50 Hang Clean & Jerk (1 DB = 50% of Strict Press)
40 Burpees
30 Goblet Squats
20 Toes to Bar

03-18-26

Big Row / Ski
At 0:00: 1500/1350m
At 16:00: 1000/900m
At 28:00: 500/450m
GO HARD!!!

03-17-26

Wedge Squats
15′ to Find Moderate 5 Rep
*1st Rep of Each Set is Pause

11′ AMRAP
30 Wedge Air Squats
20 Walking Lunges
10 Pullups
5 Burpees

03-16-26

Strict Press – Hang Cleans
3 Sets: 5 Strict Press + 1 Hang Clean
3 Sets: 3 Strict Press + 2 Hang Cleans
2 Sets: 1 Strict Press + 3 Hang Cleans

15′ AMRAP – Team of 2-3
50 Hang Cleans
50 Calories

03-13-26

Skill Work
Hang Cleans

17′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16……
Deadlifts 95/65
Hang Cleans
Hops Over Bar
200m Run or 250m Machine

03-12-26

NFT – Bench Day!
5 CG Bench Press (going up in #, stay unbroken)
8 Seesaw Lunges (4 per leg – 1 DB, can go up in #)
20 Mountain Climbers (1 ct)

03-11-26

“It’s not a question of whether you will hurt, or of how much you will hurt; it’s a question of what you will do, and how well you will do it, while pain has her wanton way with you”.
The Boys in the Boat by Daniel James Brown

30′ AMRAP – Team of 2-3
Max Calories Row

03-10-26

3 Rounds:
10 DBL DB Curls
10 DBL DB Bent Over Rows
15 Bent Over Flys
10 Side Raises
5 Front Raises

14′ AMRAP
10 Sumo Deadlifts (75-100% BW)
20 Abmat Situps
200m Run
12 Walking Lunges