01-23-24

6 Rounds x 6 Reps
Deadlifts
*5 Second Static Hold at Top of Each Rep

For Time:
1000/900m Row or Ski
50 Burpees
500/450m Row or Ski
25 Burpees

01-22-24

Back Squats
12-10-8-6-4-2-2
Work to Heavy 2

14′ AMRAP
2-4-6-8-10-12…..
Power Cleans
25 Tuck Ups

01-19-24

Push Press or Push Jerk
5 Rounds x 8 Reps

5 RFT:
200m Run
20 DB Hang Clean & Jerks

01-18-24

12′ to Work to Heavy Complex:
1 Deadlift
1 Hang Power Clean
1 Deadlift
2 Hang Power Cleans

Max Rounds – 20′ Cap
10 CG Bench (add weight each round)
6 Suitcase Hold March per Hand
25 Abmat Situps

01-17-24

Back squats
6 Rounds x 5 Reps
*Reps 1 & 2 are Paused for Every Round

18′ AMRAP
500/450m Row or Ski
25 Goblet Squats (@25% of BS)
15 HR Push Ups with 2 Sec Pause at Top

01-16-24

4 Rounds:
20 Bicep Curls – 10 R then 10 L
20 DB Strict Press – 10 R then 10L
40 DB Moutain Climbers
5 Front Squats

5 Rounds – Alt EMOM (15min)
Minute 1. 15 Russian KB Swings
Minute 2. :30 Max Burpees / :30 Rest
Minute 3. :30 Max DU / :30 Rest

01-15-24

Strict Press
6 Rounds x 5 Reps
*6 Lunge Steps after each set

14′ AMRAP
20/15 cal Row or Ski
20 Weighted Step Ups
30 Tuck Ups

01-12-24

3 Rounds
10 DB Curl & Press
20 Bent Over Row
5 Romanian DL
5 DB Push Ups

4 Rounds: 4′ On / 2′ Rest
400m Run
with remainder of 4′ ,AMRAP of:
5 HR Push Ups
10 Airsquats
5 Hang Cleans (135/85)

01-11-24

Sumo Deadlifts
14′ to Find Heavy 3 Reps

13′ AMRAP
500m/450m Row or Ski
100 DU / 200 Singles

01-10-24

10 Rounds NFT
10 CG Bench Press
20 Weighted Sit Ups
5 DB Thrusters