09-12-25

3 Rounds:
10 DBL DB Bent Over Row
10 DBL DB Meadow Row
10 DBL DB High Pulls
5 Devils Press
20 Jumping Jacks

20′ AMRAP
500/450m Row or Ski
50 DU / 150 Singles
30 Knees to Chest
Rest 2′

09-11-25

Lifting Complex:
2 Deadlifts + 1 Power Clean + 3 Deadlifts + 2 Hang Cleans

WOD:
25 – 20 – 15 – 10 – 10 – 10
Close Grip Bench Press
1 Deadlift + 1 Power Clean + 1 Hang Clean
5 Burpees Over the Bar

09-10-25

Back Squats
5 Sets x 15 Reps
*Start Light, Get Heavy

Running Repeats – 3 Rounds
Run 800m
Rest Exactly 4′

09-09-25

Squat Cleans
12′ to Warm Up to 50-100% BW for WOD

Alternating EMOM – 8 Rounds
1. 1 Squat Clean
2. 2 Pull Ups (Strict)
3. 2 Squat Cleans
4. 4 Pull Ups (Strict)
5. 3 Squat Cleans
6. 6 Pullups (Strict)
*Finish Remainder of Workout Alternating 3 Squat Cleans / 6 Pull Ups Each Minute.
Last Pullups start at 15′ mark.

09-08-25

Strict Press
10 – 10 – 8 – 8 – 6 – 6- 5 – 5 – 5
*Bent Over Barbell Rows After Each Set – Alternating Between Clean & Reverse Grip

14′ AMRAP
1000/900m Row/Ski Buy In
then, AMRAP of:
20 Russian KB Swings
30 Abmat Situps
20 Russian KB Swings
30 Tuck Ups

09-05-25

NFT – 30′ Cap
10 Close Grip Bench Press
20 Hip Touch Plank
15 Tuck Ups
20/16 cal Row/Ski Sprint

09-04-25

Deadlifts
15′ to Warm Up to 1.5x Body Weight DL

5′ EMOM x 5 Rounds
400m Run
10 Deadlifts
Rest Remainder of 5′

09-03-25

Back Squats
10 – 10 – 8 – 8 – 6 – 6 – 4 – 4 – 4
*Going Up in # While Keeping Form/Tempo Steady

For Time:
500m Row/Ski
50 Weighted Walking Lunges (20% of Back Squat)
250m Row/Ski
25 Weighted Walking Lunges

09-02-25

10′ to Find Working Weight
1 Power Clean + 1 Push Press + 1 Front Squat

20′ AMRAP
1 Power Clean
1 Push Press
1 Front Squat
1 Burpee Over Bar
200m Run
*Add 1 Rep to Each Lift / Burpee Each Round.

09-01-25

25′ AMRAP – Team of 3
20 Reverse Lunge Wallballs
20 Hang DB Snatch 50/35
10 Hang Cleans 135/85
10 Cal Machine
1 Lap Suitcase 70/53
*Leapfrog Style