04-30-26

NFT – 8-10 Rounds
5 CG Bench Press (2 Second Pause at Chest)
10 Bicep Curls
10 Romanian DL
10 Dbl DB Weighted Step Ups

04-29-26

Hang Cleans
15 – 12 – 9 – 6 – 3 – 3 – 3
20′ to Work to a Perfect 3 Rep

12′ AMRAP
5 DB Thrusters – Right Arm
5 DB Thrusters – Left Arm
200m Run

04-28-26

Back Squats
5 Rep
*3 Second Pause on Each Rep

21′ AMRAP – Team of 2-3
80/70 Cal Ski or Row
40 Pullups
20 Burpees

04-27-26

Push Press
Work to Heavy 3 Rep

16′ AMRAP
2 – 4 – 6 – 8 – 10 – 12……
Deadlifts (Add 50/40 to your PP#)
20 Alt Toe Touch V Ups
200m Run
20 Walking Lunges

04-24-26

25′ AMRAP
1000/900m Row or Ski
800 m Run
Then, AMRAP of:
250/225m Row or Ski
200m Run
10 Goblet Squats (1/4 BW)
10 Burpees

04-23-26

NFT – 6-8 Rounds
10 CG Bench Press
20 Abmat Situps
10 Seated Single DB Press per Arm

04-22-26

4′ AMRAP Ladder “Just a Bar”
1 – 2 – 3 – 4 – 5 – 6 …….
Bicep Curls
Push Press
Pause Back Squats

20′ AMRAP – Team of 2-3
60/50 Calories Ski or Row
100 Jumping Lunges
100 Push Ups (Partners Hold Plank)

04-21-26

Hang Clean & Jerk
10 – 9 – 8 – 7 – 6 – 5 – 5
*Technique Work on Cycling

16′ AMRAP
2 – 4 – 6 – 8 – 10 – 12…
Deadlifts (@ 1.5 x Clean #)
200m Run
250m Row or Ski

04-20-26

Front Squats
15′ to Find Heavy 5 Rep

12′ AMRAP
5 – 10 – 15 – 20 – 25……
Goblet Squats (1/4 of Front Squat #)
Toes to Bar
Burpees

04-17-26

Not for Time – Keep Bench Press Unbroken
4 Rounds:
10 Bench Press
5 Squat Cleans

3 Rounds:
7 Bench Press
3 Squat Cleans

3 Rounds:
4 Bench Press
1 Squat Clean