01-29-26

NFT – 30′
10 Rep CG Bench Press
25 DU / 75 Singles
1:00 Plank

01-28-26

Back Squats
4 Sets X 15 Reps
Start Light, Work Mobility, Get Heavier

15′ – Team of 2-3
Max Calories Row or Ski

01-27-26

3 Rounds:
8 Romanian DL
6-10 Barbell Rows from Rig
5 Inchworm to 2x Pushups

4 Rounds:
5 DL
*Work up to 50-75% Max #

10′ AMRAP
5 DL
5 Strict Pullups
20 Situps

01-26-26

Strict Press + Reverse Lunge
20′ to Find Heavy 5 Rep Strict Press
*6 Reverse Lunges After Each Set

In 5′:
500m/450m Machine
20 Burpees
Max TTB
Rest 2:30…..
Repeat Once More.

01-23-26

30′ AMRAP – Team of 2-3
100 Wallballs
100 Push Press 95/65
100 Calories

01-22-26

Strict Press
4 Rounds to Find Moderate 5 Rep
3 Rounds of 5 Reps at the Moderate Weight
**3-5 Strict Pullups After Each Set

Alt EMOM x 5 Rounds
0:00-1:00 15/12 Calories
1:00-2:00 10 Goblet Squats
2:00-3:00 Plank
3:00-4:00 Rest

01-21-26

8-10 Rounds (35′ Cap)
5 CG Bench Press
8 Bent Over Barbell Row
10 Dbl DB Lateral Box Step Overs

01-20-26

Power Cleans
20′ to Work to Heavy 3 REP
*Pause in Catch Position

For Time:
15 – 10 – 5
Deadlifts
5 – 10 – 15
Burpees Over Bar

01-19-26

Clean & Jerk
5 Rounds of 5 Reps
*Start Light Work to Moderate
*Unbroken
*2 Second Pause at Top of Jerk focusing on Locked Out OH Position

18′ AMRAP
500/450m Row or Ski
30 Situps
20 Abmat Push ups
30 Walking Lunges

01-16-26

Push Press to Push Jerk
3 Push Press into 2 Push Jerk
15′ to work to a moderate weight focusing on technique, not max #

18′ AMRAP – Team of 2-3
30 Calories
30 Hang DB Snatch
30 Wallballs