08-15-25

Strength:
3 Rounds
10 DBL DB Curls
10 Alt DB Strict Press
10 DBL DB Bent Over Row
3 Pause Front Squats

20′ AMRAP
20 Straight Leg Abmat SitUps
15 Jumping Air Squats
20 Push Ups (Chest to Abmat)
10 Jumping Lunges
200m Run

08-14-25

Deadlifts
20′ to Find Moderately Heavy 5 Rep

For Time:
21 – 15 – 9
Pull Ups
Burpees

08-13-25

Hang Cleans
12′ to Find Solid 5 Rep

18′ AMRAP – Team of 2
Row or Ski Max Calories

08-12-25

Skill:
Push Up Clinic / Test

Strength:
Back or Front Squats
15 – 12 – 9 – 7 – 5 – 5

5′ Quick AMRAP
10 – 15 – 20 – 25…..
10 Weighted Lunge Steps
10 DB Hang Snatches

08-11-25

Push Press
6 Sets x 5 Reps
*2 Pause Squats at Each #.

15′ AMRAP
500m Row or Ski
Then, 5 Rounds:
5 DL
10 HR Push Ups
20 Bar Hops
250m Row or Ski
Max Rounds in Remaining Time

08-08-25

NFT
10 – 1
Bench Press
Power Clean
*Choose an Aggressive Weight for Unbroken 10. Stay at that # for Entire Wod.

08-07-25

30′ AMRAP – Team of 2 or 3
100 Wallballs
200m Run Relay (2 Runs per teammate)
50 Burpees

08-06-25

Strict Press:
7 Sets x 5 Reps
*At least 2 second pause at Top.
**3 Hang Cleans after each set/at each weight.

18′ AMRAP
500/450m Row or Ski
30 Abmat Situps
:30 Plank
30 Hang DB Cleans

08-05-25

Clean & Jerk
20′ to Establish a Heavy Single

7′ AMRAP Ladder
1 Deadlift
2 Burpees Over Bar
2 Deadlifts
4 Burpees Over Bar
3 Deadlifts
6 Burpees Over Bar
4 + 8, 5 + 10, 6 + 12…….

08-04-25

Front or Back Squats
6 Sets X 10 Reps
Sets 1 & 2: Light, Slow, Warming Up, Perfecting Form
Sets 3-6: Faster, Heavier, No Rest at Top, Perfect Form

4 Rounds of 2′ ON / 2′ OFF
15/10 cal Row or Ski
Max Box Step Overs in remaining Time (Weighted if Possible)