05-18-26

Front or Back Squats
10′ to Warm Up to WOD Weight

20′ AMRAP
15 Squats (Front or Back) 135/95
400m Run

05-15-26

18′ AMRAP – Team of 2
20 Heavy Power Cleans
40 Wallballs
200m Suitcase Carry

05-14-26

4′ EMOM x 3 Rounds
1. 500/450m Row or Ski
2. 400m Run
3. 15 Burpees
*Repeat 2 More Times

05-13-26

Clean Complex
15′ to Find Heavy Perfect 2 Rep
1st: from Ground
2nd: from Hang

12′ AMRAP
5 – 10 – 15 – 20 – 25…..
Wedge Goblet Squats (1/4 of Clean)
Calories

05-12-26

Strict Press to Push Press
6 Rounds: 5 Strict to 3 Push

10′ AMRAP Ladder
1 – 2 – 3 – 4 – 5 – 6 – 7…..
Power Cleans (Unbroken / NO Dropping)
5x DU / 10x Singles

05-11-26

Back Squats
17 – 14 – 11 – 8 – 5

22′ AMRAP
1000/900m Row or Ski
Then, 5 Rounds of:
20 Abmat Situps
10 Toes to Bar
5 Burpees
Then, 500/450m Row or Ski and Back on 5 More Rounds of Work……

05-08-26

25′ AMRAP – Team of 2
160m Team Run
500m Row
20 Box Step Overs
160m Run
500m Ski
30 Med Ball Toss Over Rig
160m Run
100m Farmers Carry 70/53
20 Burpees

05-07-26

Push Up Challenge
*PERFECT Form is Crucial

NFT Bench – 30′ Cap
30 – 25 – 20 – 15
Close Grip Bench Press
Weighted Walking Lunges (1 DB)
Calories

05-06-26

Strict Press – Good Mornings
10 – 10
9 – 9
8 – 8
7 – 7
6 – 6
3 sets of 5 – 5

14′ AMRAP
5 – 10 – 15 – 20 – 25 ….
Hang DB Snatch (50% of Strict Press)
20 Abmat Situps
:20 Front Plank

05-05-26

Deadlifts
15′ to Find 10 Rep
*3 Second Pause at Top

For Time:
1000/900m Row
1000/900m Ski
800m Run