02-16-24

4 Rounds:
10 DB Hang Cleans
20 Alt Bent Over Rows
5 Burpee Deadlift
:05 Bottom Squat Hold

10′ to Work to Heavy
5 Rep Back squat
(Lift every 2′)

1′ EMOM x 10 Rounds
1 Back squat
(After Round 5, You May Add Weight Each Round)

02-15-24

Skill:
Push Up Challenge

30′ AMRAP
400m Run
10 CG Bench Press
10 KB Sumo DL

02-14-24

Barbell Complex:
3 Hang Cleans
2 Deadlifts
1 Hang Clean

14′ AMRAP
10 DB Hang Clean & Press (5/arm)
30 Abmat Situps
:30 Plank Hold
5 Goblet Squats

02-13-24

Split Jerk
Work to Heavy Single

14′ AMRAP
300/250m Row or Ski
20 Walking Lunges
10 Deadlifts
10 TTB

02-12-24

15′ AMRAP
30 DU / 60 Singles
20 DB Hang Snatch 50/35
10 Goblet Squats
5 Burpees

5 Sets x 5 Reps
Front Squats
*Work to Heavy 5

02-09-24

25′ AMRAP
400m Run
15 Pull Ups
30 Walking Lunges
500m Ski / 1500 m Bike

02-08-24

3 Rounds:
10 Side Raise
10 Front Raise
10 High Pull
10 Sumo DL
3 Goblet Squats

6-8 Rounds NFT
5 Thrusters
10 CG Bench
20 V Ups
:30 Plank Hold
30 DU / 60 Singles

02-07-24

4 Rounds:
10 DB Curls Top Half
10 DB Curls Bottom Half
20 Alt DB Rows
3 Devils Press

3 Rounds:
3′ Max Calories Assault Bike
1′ Rest
3′ AMRAP of:
10 Airsquats
5 HR Push ups
15 Russian KB Swings
1′ Rest

02-06-24

15′ to Find Heavy Complex:
3 Deadlifts
2 Hang Cleans
1 Front Squat

For Time:
21-15-9
Deadlifts
Burpees Over Bar

02-05-24

Push Press
6 Sets x 3 Reps
*3 Back squats at Each Weight

18′ AMRAP
1-2-3-4-5-6-7-8….
Back Squats
20 Medball Flutterkicks
250/200m Row or Ski Sprint