09-20-24

Hang Power Cleans
12′ to Find 15 Rep Unbroken Heavy

15′ Team of 2-3
20 DU / 35 Singles
10 Alt DB Hang Snatch

09-19-24

4 Rounds:
15 KB Swings
5 Goblet Squats
10 Side Lifts/Side
1′ Plank Hold

18′ AMRAP
500/450m Row or Ski
40 Burpees
400m Run
30 Burpees
500/450m Row or Ski
20 Burpees
400m Run
10 Burpees
*Max Calories on a Machine for Remainder of Time

09-18-24

Back OR Front Squats
15-12-9-6-3-3
Work to Heavy 3RM with Perfect Depth

For Time:
30-20-10
Pullups*
60-40-20
Walking Lunges
(*Scale is 2x Jumping or RR)

09-17-24

Push Press
6 Sets x 5 Reps
*Add 3 Paused Front or Back Squats After Each Set

14′ AMRAP
2-4-6-8-10-12…..
Hang Cleans
Deadlifts
200m Run

09-16-24

5 Rounds:
5 Goblet Squats
5 Sumo DL
10 HR Pushups

8-10 Rounds NFT
10 CG Bench Press
15-20 Tuck Ups
5 DBL DB Squat Cleans

09-13-24

Team of 2 – Row / Ski Endurance – 30′
Max Meters in:
5′ / 5′
4′ / 4′
3′ / 3′
2′ / 2′
1′ / 1′

09-12-24

4 Rounds:
10 Alt DB Curl & Press
20 Alt DB Bent Over Rows
5 DB Push Press
5 DB Deadlifts

15′ AMRAP
5 Devil’s Press 35/25
5 Front Squats
15 Knees to Chest
:30 Plank Hold

09-11-24

9/11 Tribute Workout – For Time
2001m Row, Ski or Run
110 Weighted or High Step Ups

*God Bless America – Always Remember!

09-10-24

Hang Cleans
7 Sets x 3 Reps
*power or squat cleans – working up to heavy unbroken 3.

For Time (18′ Time Cap)
10 Rounds
3 Cleans (@ Heavy 3 # from Above)
20 DU / 60 Singles

09-09-24

Push Press
5 Sets x 5 Reps
*5 Deadlifts at Each Weight
3 Sets x 3 Reps
*3 Deadlifts at Each Weight

12′ AMRAP
5 Deadlifts
10 HR Push Ups
15 Air Squats