10-08-24

Deadlifts
6 Sets x 5 Reps

For Time – 18′ Cap
1000/900m Row or Ski
3 Rounds of:
20 Abmat Situps
10 Goblet Squats 53/35
800m Run
2 Rounds of:
20 Abmat Situps
10 Goblet Squats
400m Run
1 Round of:
20 Abmat Situps
10 Goblet Squats
200m Run

10-07-24

Skill:
Push Up Challenge

NFT
25-20-15-10-5-5-5-5
CG Bench – Unbroken
5 Power Cleans @ each weight
5 Burpees Over Bar

10-04-24

Cleans
15′ to Find a 2 Rep (touch & go) Clean

For Time:
1000/900m Row or Ski
21-15-9
Pullups
Burpees
500/450m Row or Ski

10-03-24

Back or Front Squats
10-8-6-4-4-3-3
Work to Heavy 3RM

12′ AMRAP
30 DU / 50 Singles
10 Weighted Lunge Steps

10-02-24

Strict Press
5 Sets x 5 Reps
*5 Second Hold at Top of Each Press

18′ AMRAP
400m Run
40 Situps
40 Hang DB Snatch
400m Run
30 Sit Ups
30 Hang DB Snatch
400m Run
20 Sit Ups
20 Hang DB Snatch
400m Run
10 Sit Ups
10 Hang DB Snatch

10-01-24

4 Rounds
16 Gorilla Rows
12 Bent Over Flys
10 High Pulls
6 Goblet Squats

16′ AMRAP
500/450m Row/Ski
2 Rounds:
5 Hang Power Cleans
5 Burpees Over Bar
10 Air Squats

09-30-24

10-9-8-7-6-5-4-3-2-1
CG Bench Press (75-100% BW)
Deadlifts (100-125% BW)
1 Lap DBall Bear Hug Carry (150, 100, 75, 50)

09-26-24

Strict Press
5 Sets x 5 Reps
Push Press
4 Sets x 4 Reps
*Front/Back Squat After Every Set

12′ AMRAP
10 Pullups
20 Weighted Step Ups

09-25-24

For Time – 26′ Cap
1000/900m Row/Ski
30 Medball Situps
25 Wallballs
750/725m Row/Ski
30 Medball Situps
25 Wallballs
500/450m Row/Ski
30 Medball Situps
25 Wallballs
250/200m Row/Ski
30 Medball Situps
25 Wallballs

09-24-24

Clean & Jerk
10-8-6-4-2-1-1-1

10′ AMRAP – Run! Hurricane is coming!
1-2-3-4-5-6-7-8-9…..
Deadlifts
160m Run