04-19-24

NFT
10-1
Heavy Close Grip Bench Press
20 Abmat Situps
5 Goblet Squats

04-18-24

Strict Press
5 Sets X 5 Reps
Work to Heavy 5, Then Keep That Weight for
3 Sets x 3 Reps

20′ AMRAP
20 DB Snatches 50/35
15/12 Cal Row or Ski
10 DB Box Step Overs 24/20

04-17-24

Back Squats
Warm Up to 50% of 1RM

For Time:
10 Back Squats
400m Run
20 Back Squats
800m Run
20 Back Squats
400m Run
10 Back Squats

04-16-24

Power Cleans
Establish a Heavy, Touch & Go 3 Rep Max

16′ AMRAP
750/600m Row or Ski
5 Rounds of:
10 DL (using power clean #)
30 DU
500/450m Row or Ski
Then, Accumulate Max Rounds of DL/DU with Remaining Time

04-15-24

7 Rounds
3 Push Press + 3 Front Squats
Start Light, Work to Heavy

14′ AMRAP
2 – 4 – 6 – 8 -10 – 12 – 14…..
DB Thruster Left
Burpees
DB Thruster Right
:20 Plank Hold

04-12-24

10′ to Find Heavy
3 Hang Cleans

25′ AMRAP – Team of 2
50 Wallballs
50 Hang DB Snatch
50 Calories Row or Ski

04-11-24

4 Rounds
10 Alt DB Curl & Press
20 Alt DB Bent Over Rows
5 DB Push Ups
5 DB Deadlifts
5 DB Front Squats

NFT: 6-8 Rounds
10 UNB CG Bench Press
10 American KB Swings
:30 KB Bottom Squat Hold
10 Side Bends

04-10-24

6 Rounds
5 Strict Press + 6 Reverse Lunge Steps

For Time (15′ Cap)
1000/900m Row or Ski
100 Walking Lunges
500/450m Row or Ski
50 Walking Lunges

04-09-24

15′ to Find
5 Rep Power or Squat Clean

16′ AMRAP
200m Run
5 Deadlifts
25 DU / 50 Singles

04-08-24

Back Squats
5 Attempts to Find 10 Rep Max

18′ AMRAP
750/600m Row or Ski
4 Rounds:
20 Abmat Situps
5 Burpees
5 Pull Ups