06-20-25

Sumo Deadlift
10 – 9 – 8 – 7 – 6 – 5 – 5 – 5

4 Rounds
400m Run Repeats
Exactly 2′ Rest After Each Run

06-19-25

Hang Clean & Push Press or Push Jerk
Quick 10′ t
Find a 5 Rep That You Can Received in the Dip and Go Into the Press

For Time – 20′ Cap
2000/1800m Row or Ski
100 DU / 300 Singles
1000/900m Row or Ski
50 DU / 150 Singles

06-18-25

NFT Bench Day!
30 – 25 – 20 – 15 – 10 – 5 – 5 ….
Close Grip Bench Press
250 m Row or Ski Sprint
15 Dbl DB Bent Over Row

06-17-25

Barbell Complex – 15′ to Get Heavy
1 Deadlift
1 Hang Clean
2 Deadlifts
2 Hang Cleans
*Up to 3 Front Squats if you are able

15′ AMRAP
5 – 10 – 15 – 20 – 25 – 30 ……
Knees to Elbows
Weighted Walking Lunges (20% of Complex #)
5 Burpees

06-16-25

Strict Press into Push Press
10 – 0
8 – 2
7 – 3
6 – 4
4 – 6
2 – 8
0 – 10
0 – 10
*3 Pause Front Squats at Each Weight

14′ AMRAP
16 Hang DB Snatch (35% of Push Press)
:20 Bottom Hold
200m Run

06-13-25

Deadlifts
15′ to Work to Heavy
10 – 9 – 8 – 7 – 6 – 5 – 5 – 5 …….

14′ AMRAP
20 Tuck Ups
20 Mountain Climbers
:30 Plank Hold
15 Goblet Squats (20% of DL #)

06-12-25

Front Squats
20′ to Find Heavy 3 Rep

15′ AMRAP
1500/1300m Row
800m Run
30 Burpees

06-11-25

3 Rounds:
10 Alt DB Curl & Press *Switch at Top
10 DBL DB Bent Over Row *1 Sec Pause at Hip/Slow on the Down
10 DB Push Ups
5 Thrusters or Front Squats

NFT – 6-8 Rounds
10 CG Bench *1 Sec Pause at Top & Bottom / Can Be Broken Up
20 DU / 60 Singles
10 Cal Sprint

06-10-25

20′ to Get Heavy Barbell Complex:
Power Clean + Hang Power Clean + Power Clean + Hang Clean + Front Squat

4′ AMRAP X 2 Rounds
20/17 cal Row or Ski
1 – 2 – 3 – 4 – 5 – 6……
Deadlifts
5 – 10 – 15 – 20 – 25 – 30 …..
Air Squats

06-09-25

Push Press
6 Sets x 5 Reps
*3 Front Squats After Each Set

15′ AMRAP
20 Single DB Hang Clean & Press (@30% of Push Press)
25 Abmat Situps
:30 Plank Hold