09-06-24

30-25-20-15-10-5
Close Grip Bench Press
15 Russian KB Swings
10 Sumo DL
5 Burpees

09-05-24

1 1/4 Back Squats
4 Sets x 4 Reps

Back Squats
3 Sets x 4 Reps

10′ AMRAP
2-4-6-8-10-12-14…….
Goblet Squats (1/4 Final Back Squat Weight)
Air Squats
25 DU / 75 Singles

09-04-24

6 Rounds:
10 Weighted Strict Pullups
15 Bent Over Flys
10 Gorilla Rows

15′ AMRAP
500/450m Row or Ski
3 Rounds of:
25 Abmat Sit Ups
:30 Plank

09-03-24

Strict Press
7 Sets x 5 Reps
*Work to Heavy 5
**5 Front or Back Squats at Each Weight

For Time:
21 – 15 – 9
Power Cleans
Burpees Over Bar

09-02-24

30′ AMRAP – Team of 3 (leapfrog style)
20 Wallballs 20/14
15 KB Sumo DL 70/53
10 Cal Ski or Row
5 Devils Presses 35/20

08-30-24

Hang Cleans
20 – 15 – 10 – 5 – 5 – 5
*Start Light; Work to Heavy

12′ AMRAP
20 DB Clean & Jerks
250/200m Ski or Row

08-29-24

5 Rounds:
10 CG Bench Press
10 Box Jumps
Then,
5 Rounds:
5 CG Bench Press
5 Box Jumps
*Add Weight to Bench (staying Unbroken); Add Height to Box as you go

08-28-24

10 Rounds NFT
Max Strict Pull Ups
10 DBL DB Thrusters 50/35

08-27-24

Back Squats
4 Sets x 15 Reps
Start Light and Work Up

18′ AMRAP
500/450m Row or Ski
30 DU / 75 Singles
400m Run
30 DU / 75 Singles

08-26-24

Strict Press
5 Sets x 5 Reps
Then
Push Press
5 Sets x 3 Reps

12′ AMRAP
2 – 4 – 6 – 8 – 10 – 12….
Power Cleans (at Heaviest Push Press #)
25 Abmat Situps
:30 Plank Hold