06-03-26

Strength
Strict Press into Push Press
8 … 2
7 … 3
6 … 4
5 … 5
4 … 6
3 … 7
2 … 8

18′ AMRAP
400m Run
10 TTB / 20 Knees to Chest
20 Abmat Situps
:20 Plank Hold

06-02-26

3 Rounds:
10 Alt DB Curl & Press
10 Bent Over Rows
15 Bent Over Flys
10 Front Raises

22′ TO Work – Team of 2-3
Max Calories Row or Ski
*15 Goblet Squats Every Time you Exit the Machine (15% BW)

06-01-26

Strength:
10′ to Work to 5 Rep Front Squats

Quick 2′ EMOM x 5 Rounds
3 Front Squats

8′ AMRAP – “It’s a Trap”
10 Alt DB Snatch 50/35 (or 25% of Squat)
6 Hand Release Burpees

05-29-26

Strength
10′ to Work to a Moderately Heavy 1 Rep Clean

20′ Alternating EMOM
Evens. 2 Cleans
Odds. 20 DU / 40 Singles

05-28-26

NFT
10 Close Grip Bench Press
10 DB Hang Clean & Press
5 Romanian DL
200m Run
*Add Weight, but Stay Unbroken on Bench & HC/Press

05-27-26

For Time – 25′ Cap
50 Calorie Row or Ski
100 Weighted Walking Lunges (15% BW)
25 Calorie Row or Ski
50 Weighted Walking Lunges
25 Goblet Squats
*You must synchro your lunges and squats with other athletes! Conform, unless you are the only one lunging or squatting, but as soon as someone else is doing it you must synchro

05-26-26

Quick Strength
10′ to Find Moderate 5 Rep Clean & Jerk

18′ AMRAP
250/225m Row or Ski
10 Deadlifts
100m Run
5 Burpees over Bar
15 Tuck Ups

05-25-26

Memorial Day Murph

05-22-26

NFT – 35′ cap
10 CG Bench Press – going up
20 Weighted Lunges – 30% of Bench #
200m Run – Stay at a Consistent Fast Pace

05-21-26

30′ AMRAP – Team of 2
Max Calories Machine
*Swap at 3:00 x 2 Rounds
*Swap at 2:00 x 2 Rounds
*At 20′ on, Swap as Needed