03-09-26

Strict Press
Work to 5 Rep
*3 Thrusters at Each Weight

12′ AMRAP
2 – 4 – 6 – 8 – 10 …..
Clean & Jerk
Toes to Bar
Burpees Over Bar

03-06-26

Push Press
Work to Solid 5 Rep

12′ AMRAP
5 – 10 – 15 – 20 – 25 – 30
Hang DB Snatch (@25% of Skill # – 1 DB)
10 – 20 – 30 – 40 – 50 – 60
Walking Lunges

03-05-26

5′ EMOM x 6 Rounds
400m Run
5 Strict Pullups
10 Knees to Chest

03-04-26

Power Cleans
15 – 12 – 9 – 6
Quick Sets – Touch & Go – Add Weight Each Round

20′ AMRAP – Team of 2-3
50 CG Bench
50 Calories
*Divide Work as Needed

03-03-26

Deadlifts
15′ to Work to Solid 5 Rep
*3 Sec Pause at Top of Each Rep

15′ AMRAP
10 Sumo Deadlifts (KB – 50% of Skill #)
:30 Suitcase Hold
20 Alternating V Ups
:30 Plank Hold

03-02-26

Front Squats
15′ to Work to Solid 5 Rep

18′ AMRAP
500/450m Row or Ski
20 Walking Lunges
10 Burpees
Rest 1′

02-27-26

5-10 Rounds NFT
10 CG Bench (50-75% BW)
10 Deadlifts (75-100% BW)
10 Calorie Sprint

02-26-26

Robert’s Birthday Fun
250/200m Biceps Only Row
250/200m Triceps Only Ski

18′ AMRAP
100m Farmers Carry
200m Run
15 Abmat Push Ups
20 Airsquats

02-25-26

5 Rounds: 3′ On / 3′ Off Alternating
1. 20 DB Hang Clean & Jerks + Max Abmat Situps in Remainder of 3′
2. 20 DB Hang Clean & Jerks + TTB = # of Situps in First Round

02-24-26

Strict Press – Push Press – Back Squats
6 Sets: 2 Strict Press to 3 Push Press to 3 Back Squats

WOD 1.
In 2′, Perform Max Back Squats with 2 Second Pause at Top

WOD 2.
1000/900m Row or Ski for Time