08-29-25

30′ AMRAP – Team of 2-3
3000m Row or Ski
100 Burpees
100 Pullups (2x Jumping)

08-28-25

30′ AMRAP – Adding #
10 Pause Close Grip Bench Press
20 Abmat Situps
15 Bent Over Flys

08-27-25

Push Press
15′ to Build to Heavy 3 Rep
*3 Tempo Romanian DL at Each Weight

18′ AMRAP
400m Run
Rest Exactly 1′
500/450m Row or Ski
Rest Exactly 1′
Repeat…….

08-26-25

Backsquats
10 – 8 – 6 – 4 – 2 – 2 – 2 – 2

8′ AMRAP
Buy In: 20/16 Cal Assault Bike (@Suicide Pace)
Then, AMRAP of:
20 Walking Lunes
10 Knees to Chest

08-25-25

Strict Press
15′ to Work to Heavy 5 Rep
*Tempo on the Down – 3 Seconds
**3 Hang Cleans After Each Set

15′ AMRAP – Team of 2-3
21 Cal Row or Ski
21 Hang Cleans
21 DU / 63 Singles

08-22-25

Strength:
3 Rounds
10 Alt DB Curl & Press
20 Alt DB Bent Over Row
5 Thrusters
:30 Bar Hang/Strict Pull Ups

20′ AMRAP – Team of 2
60 Reverse Lunge Wallballs
1 Lap Farmer’s Carry Relay
40 Calories
1 Lap Farmer’s Carry Relay

08-21-25

Hang Cleans
15′ to Find Heavy 3 Rep

16′ AMRAP
Buy In: 1000/900m Row or Ski
Then, AMRAP of:
5 Deadlifts
5 Burpees Over Bar
20 Knees to Chest

08-20-25

Not For Time:
5 Rounds:
10 Close Grip Bench Press
20 Weighted Step Overs
250m Row or Ski OR 200m Run
Then, 5 Rounds:
5 Closes Grip Bench Press
20 Weighted Step Overs
250m Row or Ski OR 200m Run
*Add Weight to Bench Press Each Round, but Stay Unbroken

08-19-25

Squats – Front or Back
10 – 10 – 8 – 8 – 6 – 6
*1st Half of Each Set = Pause At Bottom of Squat

15′ AMRAP
1000/900m Row or Ski
50 Abmat Situps
25 Abmat Pushups
40 Abmat Situps
20 Abmat Pushups
500/450m Row or Ski
Max Airsquats in Remainder of Time

08-18-25

Skill:
Group Mobility Work

Strength: Strict Press
10 – 9 – 8 – 7 – 6 – 5
*3 Front or Back Squats at Each #

12′ AMRAP
7 Clean & Jerks
200m Run