03-12-26

NFT – Bench Day!
5 CG Bench Press (going up in #, stay unbroken)
8 Seesaw Lunges (4 per leg – 1 DB, can go up in #)
20 Mountain Climbers (1 ct)

03-11-26

“It’s not a question of whether you will hurt, or of how much you will hurt; it’s a question of what you will do, and how well you will do it, while pain has her wanton way with you”.
The Boys in the Boat by Daniel James Brown

30′ AMRAP – Team of 2-3
Max Calories Row

03-10-26

3 Rounds:
10 DBL DB Curls
10 DBL DB Bent Over Rows
15 Bent Over Flys
10 Side Raises
5 Front Raises

14′ AMRAP
10 Sumo Deadlifts (75-100% BW)
20 Abmat Situps
200m Run
12 Walking Lunges

03-09-26

Strict Press
Work to 5 Rep
*3 Thrusters at Each Weight

12′ AMRAP
2 – 4 – 6 – 8 – 10 …..
Clean & Jerk
Toes to Bar
Burpees Over Bar

03-06-26

Push Press
Work to Solid 5 Rep

12′ AMRAP
5 – 10 – 15 – 20 – 25 – 30
Hang DB Snatch (@25% of Skill # – 1 DB)
10 – 20 – 30 – 40 – 50 – 60
Walking Lunges

03-05-26

5′ EMOM x 6 Rounds
400m Run
5 Strict Pullups
10 Knees to Chest

03-04-26

Power Cleans
15 – 12 – 9 – 6
Quick Sets – Touch & Go – Add Weight Each Round

20′ AMRAP – Team of 2-3
50 CG Bench
50 Calories
*Divide Work as Needed

03-03-26

Deadlifts
15′ to Work to Solid 5 Rep
*3 Sec Pause at Top of Each Rep

15′ AMRAP
10 Sumo Deadlifts (KB – 50% of Skill #)
:30 Suitcase Hold
20 Alternating V Ups
:30 Plank Hold

03-02-26

Front Squats
15′ to Work to Solid 5 Rep

18′ AMRAP
500/450m Row or Ski
20 Walking Lunges
10 Burpees
Rest 1′

02-27-26

5-10 Rounds NFT
10 CG Bench (50-75% BW)
10 Deadlifts (75-100% BW)
10 Calorie Sprint