08-26-22

10 Rounds NFT
7 Close Grip Bench (increase wt each rd)
20 DU
15 Abmat Situps

08-25-22

5 Rounds:
:30 on / :30 off
Row for Max Calories Each Round

Then, For Time (11′ Cap):
120/100 Reps Devil’s Press
(deduct total calories rowed for number you must complete)

08-24-22

Power Clean to Push Press
5@35/45/55%
3@65/75%

18′ AMRAP
10 Power Cleans @75% BW or 135/85
200m Run
10 TTB/15 Knees Above 90

08-23-22

Aerobic Base – 25′ AMRAP
:30 Wall Sit
30′ Dbl DB Walking Lunges
150/100m Row
10 Dbl DB Push Press
30′ Farmer Carry

08-22-22

25′ AMRAP
25 Wall Balls 20/14
20/15 cal Row OR 15/10 cal Bike
50 DU
15 HR Push Ups w/1 Sec Pause

08-19-22

Push Press or Push Jerk
10@35%
8@45%
6@55%

20′ AMRAP
20/15 cal Bike
10 STO @65%
200m Run
5 Burpee Over Bar
1 Squat Clean

08-18-22

Accumulate Approx. 10 Rounds of:
3 CG Bench Press (work up to heavy)
6 Single DB Front Rack Walking Lunges
10 Tuck Ups
:30 V Hold

08-17-22

3 Rounds:
10 SDHP 53/35
10 Russian KB Swings
100m Row
5 Burpees

For Total Time:
1. Solo: 500m Row, 2′ Rest X 5 Rounds
OR
2. Team: 5000m Row

08-16-22

Squat Clean
12′ to Find Heaviest

For Time:
50 DBL DB Box Step Overs 35/25
25 DBL DB Push Press
25 DBL DB Box Step Overs

08-15-22

Strict Press
5@35/45/55/65/75%
*2 Front or Back Squats w/3 second Pause at Each Weight

4′ EMOM x 5 Rounds
150/100m Row
1 Lap Farmer Carry 53/44
15 Goblet Squats
5 Burpees
(2′ to do work / 2′ rest each round)