06-28-24

Overhead Complex
1 Strict Press
2 Push Press
3 Push Jerk
*1 Power Clean at Each Weight

14′ AMRAP
30 DU / 75 Singles
10 Power Cleans (@complex #)
200m Run or 600m Bike

06-27-24

4 Rounds
10 Alt DB Curl & Press
20 Alt DB Bent Over Rows
5 Top Pause Push Ups

NFT – 25′ Cap
20-18-16-14…4-2
CG Bench Press
OH Walking Lunges w/1 DB

06-26-24

15′ to Find Heavy Hang Clean Complex:
3 Hang Cleans
1 Front Squat
2 Hang Cleans
1 Front Squat

For Time:
2000/1800m Row or Ski

06-25-24

Back Squats
5-7 Rounds x 5 Reps
Going up in weight.
1st Rep of Every Set is :03 Pause at Bottom!

15′ AMRAP
20 HIGH Box Step Ups
10 Pullups / 15 Jumping
100m Suitcase Carry

06-24-24

5 Rounds
10 Alt Hang DB Snatch
10 DB Sumo Squats
10 Knees to Elbows
Work up in weight to heavy snatch

12′ AMRAP
Buy In: 500/450m Row or Ski
Then:
5-10-15-20-25….Deadlifts
20 Tuck Ups

06-21-24

Bench & Balls – 20 AMRAP
10 CG Bench Press
20 Med Ball Knee Shelf Abmat Situps
10 Cal Row / Ski
6 D-Ball to Shoulder

06-20-24

Strength – 5 Rounds:
10 Double DB Curls
5 Double DB Front Squats
10 Double DB Bent Over Rows

15′ AMRAP
50 DU / 150 Singles
50 Air squats
50 DU / 150 Singles
40 Push Ups
50 DU / 150 Singles
30 Burpees

06-19-24

Sumo Deadlifts & Strict Pullups
6 Rounds:
5 Sumo Deadlifts with :03 Second Pause at Top
5 Strict Pullups with :01-:02 Pause at Top

16′ Workout:
2000/1800m Row or Ski OR 1 Mile Run Buy In
Then, with Remaining Time AMRAP of:
10 TTB / 15 Knees above 90
20 Walking Lunges

06-18-24

Clean
15′ to Find Heavy 3 Touch & Go

15′ AMRAP
500/450m Row or Ski
5 Squat Cleans or 8 Power Cleans
400m Run
5 Squat Cleans or 8 Power Cleans

06-17-24

Strict Press
20-15-10-5-4-3
Work to Heavy
*3 Pause Squats After Each Set

12′ AMRAP
10 Dbl DB Thrusters
30 Abmat Situps