08-20-26

NFT
30 – 25 – 20 – 15 – 10 – 10 ……
Close Grip Bench Press
10 DBL DB Curls
5 Goblet Squats
100m Run

08-19-26

Team of 2 – 30′ on Clock
Max Calories on Rower
*Switch Every 5′. 25 Up Downs at Switch

08-18-26

Push Press
15′ to Find Heavy 5 Rep Push Press

15′ AMRAP
10 Toes to Bar / 15 Knees to Chest
10 Deadlifts
20/16 Calories Row or Ski

08-17-26

Monday Complex – 15′ to Work Up in #
5 Strict Press + 5 Hang Cleans + 6 Reverse Lunge Steps

15′ AMRAP
2 – 4 – 6 – 8 – 10 – 12…….
Hang Cleans
Burpees Over Bar
250m Row or 200m Run
10 Pullups / 16 Jumping

08-14-26

Deadlifts
Work Up to 100%/70% Body Weight

15′ AMRAP – Team of 2
40 Deadlifts
50 Knees to Chest
40 Burpees
*Split Reps Any Way – 1 Person Works at a Time

08-13-26

Warm Up
Push Up Challenge

WOD:
10 CG Bench Press
20 Weighted Walking Lunges
400m Run

08-12-26

Power Cleans
15′ to Find Heavy Single

WOD:
2000/1800m Row or Ski
Rest 10′
1000/900m Row or Ski
*Record Both Times

08-11-26

Strict Press
2 Sets X 10 Reps
2 Sets X 7 Reps
2 Sets X 4 Reps
Add # each set.
**3 Hang Cleans After Each Set

15′ AMRAP
20/17 Calories
10 Hang Cleans
10 Burpees Over the Bar
5 Hang Cleans

08-10-26

Pause Squats (Back or Front or Goblet)
Find Heavy 5 Rep
*Pause: 5 Seconds on Rep 1, 4 Seconds on Rep 2, 3 Seconds on Rep 3, 2 Seconds on Rep 4 and 1 Second on Rep 5. Then Add Weight and Repeat.

12′ AMRAP
20 Single DB Thrusters (10 R; 10 L : 10-20% of Squat #)
30 Tuck Ups
:30 Plank

Max Plank Hold
On a running clock, hold out as long as you can!

08-07-26

Strength
12 DB Row per Arm
5 Goblet Squats
5-10 Strict Pullups

Deadlifts
20′ to Work to Perfect Heavy 5 Rep