12-02-25

Front Squats
5 Sets x 10 Reps

15′ AMRAP
5 -10 – 15 – 20 – 25 – 30 ……
Goblet Squats (25-35% of FS)
25 Abmat Situps
:30 Plank

12-01-25

Strict Press
2 Sets x 10 Reps
2 Sets x 7 Reps
3 Sets x 4 Reps
*3 Hang Cleans After Each Set

15′ AMRAP
2 – 4 – 6 – 8 – 10 – 12……
Hang Clean & Jerks
Burpees Over Bar
200m Run

11-27-25

30′ AMRAP – Team of 2-3
20 Wallballs
20 SDHP
20 Lateral Box Overs
20 DB Hang Clean & Jerk
20/17 Cal Row

11-26-25

15′ – Clean Complex
1 Deadlift
1 Power Clean
2 Deadlifts
2 Power Cleans
1 Deadlift
1 Hang Clean

13′ AMRAP
2 – 4 – 6 – 8 – 10……
Deadlifts
Burpees Over Bar
200m Run

11-25-25

NFT
30 – 25 – 20 – 15 – 10 – 5
Close Grip Bench Press
Calories Row or Ski
6 DBall to Bear Hug/Shoulder Front Squats (from ground each rep)

11-24-25

Front Squats
15′ to Find Heavy 5 Rep
*3 Second Pause on 1st Rep of Each Set

Alternating EMOM – 15′ / 5 Rounds
1. 15 Goblet Squats
2. 20 Abmat Situps
3. :30 Plank Hold

11-21-25

30′ AMRAP – Team of 2-3
30 Hang Cleans 135/85
30 Push Jerks
60 Calories

11-20-25

Deadlifts
15′ to Find Heavy 5 Rep
*3 Second Hold at Top of Each Rep

15′ AMRAP
10 – 20 – 30 – 40 …..
Weighted Step Overs (24/20 box with a 30/20 ball)
Goblet Squats
12/ 10 Cal Row or Ski

11-19-23

10 – 9 – 8 – 7 – 6- 5 – 4 – 3 – 2 – 1
Close Grip Bench Press
Strict Press
:30 Overhead Hold
:30 Max Calories

11-18-25

Hang Cleans
15′ to Find a 3 Rep Heavy

15′ AMRAP
20 Russian KB Swings 70/53
25 Abmat Situps
:30 Plank