08-06-26

Repeats
5 Rounds
In 3′:
400m Run
25DU / 50 Singles
Rest 3′

08-05-26

Push Press
E2MO2M – 10 Reps
*Add Weight Each Round

20′ AMRAP -Team of 2-3
60/50 Calories
40 Toes to Bar
20 Hang Cleans

08-04-26

Skill:
Bench Press + Push Up Challenge
1+1, 2+2, 3+3, 4+4, 5+5, 6+6………

For Load – 20′ Cap:
5 Close Grip Bench Press (stay unbroken)
5 Squat Cleans (does not have to be unbroken)

08-03-26

Front Rack Lunge
10 Total Weighted Lunge Steps
*5-6 Rounds; Going Up in #; DB or Barbell

15′ AMRAP
20 Russian KB Swings
25 Abmat Situps
:30 Plank
10 Jumping Lunges

07-31-26

Power Cleans
Warm Up to WOD Weight

25′ AMRAP – Team of 2-3
100 Wallballs
50 Knees Above to 90
25 Power Cleans 155/105
200m Farmers/Suitcase Carry (All Teams Have 3 KB)

07-30-26

Strength
3 Rounds
10 Double DB Curls
20 Alternating Bent Over Rows
5 DB Pushups

5-7 Rounds : 30′ CAP
15 Close Grip Bench Press (Go Up but Stay Unbroken)
20 Tuck Ups
:20 V Hold
200m Sprint

07-29-26

Strict Press to Push Press
5 Strict + 3 Push Press
*Work to Heavy Set

17′ AMRAP – Team of 2-3
40/35 Calories
40 STO (@avg. # of team)

07-28-26

Back Sqats
15′ to Find Heavy 10 Rep

14′ AMRAP
5 – 10 – 15 – 20 – 25……
Goblet Squats (@25 -33% of Back Squat #)
30 DU / 75 Singles

07-27-26

Barbell Complex
1 Deadlift + 1 Hang Clean + 1 Power Clean
In 15′, Complete 5 – 4 – 3 – 2 – 1 Evolutions (Touch & Go) of the Complex Adding Weight After Each Round

15′ AMRAP
20/15 Calories
100m Run
10 Deadlifts (@ Last Complex #)
10 Burpees Over Bar

07-24-26

Warm Up WOD – Every :30 x 5 Rounds
2-2; 4-4; 6-6; 8-8; 10-10
Pushups
Air Squats

NFT
10 Close Grip Bench Press
6 Double DB Hang Squat Cleans
10 Bent Over Alternating Rows
*Start Light and Get Heavy on All Movements