10-13-26

Barbell Complex:
15′ to Find Heavy:
5 Power Cleans
4 Hang Cleans
3 Front Squats

15′ AMRAP
200m Run
10 TTB / 15 Knees to Chest
15 Tuck Ups
20 Flutter Kicks (1 Ct)

10-12-26

Partner Sort-of Fight Gone Bad-ish: 27′ AMRAP
15 Wallballs
15 KB Sumo Dead Lift High Pulls
10 Box Jump Overs
10 Push Press
10 Calories
*Partner 1 Does ALL 5 Movements; Then Partner 2 Does All; Repeat, Repeat…

10-09-26

Hair of the Dog
FOR TIME
50/35 Calories Assault Bike

Hang Power Cleans
10′ to Quickly Work to Medium 5 Rep

12′ AMRAP
Max Toes to Bar / Knees to Chest
When You Break (at Every Break):
5 Hang Power Cleans + 5 Burpees Over the Bar

10-08-26

NFT
30 – 25 – 20 – 15 – 10 – 5
CG Bench Press
2 X DU / 4 X Singles
1′ Bike
200m Run

10-07-26

Warm Up WOD – 2 Rounds
10 Death March Steps – R
10 Side Bends – R
10 Death March Steps – L
10 Side Bends – L
10 Goblet Squats

22′ AMRAP – Team of 2-3
30/25 Calories

10-06-26

Strength – 4 Rounds
6 Reps: DBL DB Curl, Open, Press, Close Complex
10 Bent Over Rows
10 Bent Over Flys

Push Press
10′ to Find Heavy 5 Reps

10′ AMRAP
20 Tuck ups
10 Bar Push ups
5 Deadlifts

10-05-26

Back Squats
5 Sets to Find Heavy 15 Rep

14′ AMRAP
10 Power Cleans
10 Burpees Over Bar
:30 Plank

10-02-26

NFT
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 3 – 3…..
Bench Press (Getting Heavier)
10 Box Step Overs w/1 DB

10-01-26

WU WOD
200m Farmers Carry
50-100% BW Total

Strength – 4 Rounds:
5-10 Strict Pullups
15 Bent Over Flys

16′ AMRAP
5 Toes to Bar / 10 Knees to Chest
20 Tuck Ups
30 Flutterkicks (2ct)
10 Cal Row Hips & Arms ONLY or 15 Cal SKI

09-30-26

WU WOD
10 – 1 Barbell Curl
1 – 10 Strict Press
45/35/15

Strength – Push Press
5 Sets to Find Heavy 3 Rep

For Time:
10 – 8 – 6 – 4 – 2
Power Cleans
Burpees Over Bar