03-04-26

Power Cleans
15 – 12 – 9 – 6
Quick Sets – Touch & Go – Add Weight Each Round

20′ AMRAP – Team of 2-3
50 CG Bench
50 Calories
*Divide Work as Needed

03-03-26

Deadlifts
15′ to Work to Solid 5 Rep
*3 Sec Pause at Top of Each Rep

15′ AMRAP
10 Sumo Deadlifts (KB – 50% of Skill #)
:30 Suitcase Hold
20 Alternating V Ups
:30 Plank Hold

03-02-26

Front Squats
15′ to Work to Solid 5 Rep

18′ AMRAP
500/450m Row or Ski
20 Walking Lunges
10 Burpees
Rest 1′

02-27-26

5-10 Rounds NFT
10 CG Bench (50-75% BW)
10 Deadlifts (75-100% BW)
10 Calorie Sprint

02-26-26

Robert’s Birthday Fun
250/200m Biceps Only Row
250/200m Triceps Only Ski

18′ AMRAP
100m Farmers Carry
200m Run
15 Abmat Push Ups
20 Airsquats

02-25-26

5 Rounds: 3′ On / 3′ Off Alternating
1. 20 DB Hang Clean & Jerks + Max Abmat Situps in Remainder of 3′
2. 20 DB Hang Clean & Jerks + TTB = # of Situps in First Round

02-24-26

Strict Press – Push Press – Back Squats
6 Sets: 2 Strict Press to 3 Push Press to 3 Back Squats

WOD 1.
In 2′, Perform Max Back Squats with 2 Second Pause at Top

WOD 2.
1000/900m Row or Ski for Time

02-23-26

Front Squats
15′ – 5 Sets of 10 Reps
*Find Heavy 10

12′ AMRAP
250/225m Row or Ski
5 Squat Cleans

02-20-26

Squat Cleans
15′ to Work Up to WOD # (165/105 ish)

20′ AMRAP – Team of 2/3
60/50 Calories
40 Wallballs
20 Squat Cleans

02-19-26

NFT
10 CG Bench Press
20 Walking Lunges (Weighted)
:30 Plank