07-04-25

Suitcase Carry
Team of 2 – 400m Suitcase Carry
*5 Pause Air Squats at Switch

30′ AMRAP – Team of 3
80/65 Calorie Row or Ski (Shared)
30 Hang DB Snatch – Synchro
60 Goblet Squats – Alternate 1-1-1
90 Knees Above 90 (Shared)

07-03-25

NFT (30′ Cap)
20 – 15 – 10 – 5 – 5 – 5 …..
Close Grip Bench Press
20 Weighted Walking Lunges
*Get Heavier as you Go.

07-02-25

Strict Press
8 Sets x 5 Reps
*(1) Front or Back Squat with a 5 Second Pause After Each Set

For Time – 14′ Cap
50 – 40 – 30 – 20 – 10
Abmat Sit Ups
Seconds in 6″ Hold
Single DB Hang Snatch

07-01-25

3 Rounds:
10 DBL DB Curls
14 Alt DB Presses
10 Romanian DL
:30 Bar Hang

20′ AMRAP – Team of 2
20/15 Calories Row or Ski
15 Goblet Squats
15 Knees to 90
10 Burpees
20 Step Ups

06-30-25

Hotshots 19 – 6 Rounds for Time (40′ Cap)
30 Air squats
19 Power Cleans 135/95
7 Strict Pull ups
400m Run

06-27-25

10 Rounds NFT
10 CG Bench (50/100% BW…Unbroken)
100m Farmers Carry

06-26-25

Hang Clean & Press
15′ to Find a Solid 5 Rep

Times Two
At :00, Row or Ski 1000/900m
Rest
At 9:00, Row or Ski 1000/900m

06-25-25

Quick 3 Rounds:
15 Bent Over Flys
20 Alt Bent Over Rows
:10 Bottom Squat Hold

15′ to Find Heavy
Squat Clean x 2
*Not Touch & Go – Lift, 2nd Lift within :15

8′ AMRAP
2 – 4 – 6 – 8 – 10 – 12……..
HR T-Pushups
Jumping Air Squats
:20 Plank Hold

06-24-25

Push Press Into Push Jerk
3 Sets x 15 Reps
*Push Press as Many Reps as Possible, then Start Push Jerks When You Can No Longer Press ….

12′ AMRAP
10 Pull Ups / 15 Jumping
5 Deadlifts
5 Burpees Over Bar

06-23-25

Squats (Back or Front)
4 Sets x 10 Reps
*1st Rep of Every Set = :05 Pause at Bottom
Then,
3 Sets x 5 Reps
*No Pauses

16′ AMRAP
500m / 450m Row or Ski
400m Run
Then, 5 Rounds:
10 One Arm DB Thrusters (20% of Final Squat #)
20 Abmat Sit Ups
Either 500m/ 450m Row OR 400m Run
Continue Accumulating Rounds of Thrusters/Situps for Remaining Time