10-10-25

Team Championship Fight Gone Bad-ish
30′ AMRAP – Team of 3 (Leap Frog Style)
15 Wallballs
15 SDHP
15 Box Jumps
15 Push Press 85/65
15 Calories

10-09-25

Strength:
3 Rounds
10 DBL DB Curl to Wide Press
10 DBL DB Bent Over Row with Hold
10 DBL DB Wedge Front Squats
10 Bent Over Flys with Pause
10 High Pulls with Pause

12′ AMRAP
20 Russian KB Swings
30 Situps
15 Abmat Pushups

10-08-25

Strength – Power Cleans
15′ to Find 3RM
*1 Second Pause in the Catch

WOD 1. :30 EMOM x 10 Rounds
1 Power Clean Every 30 Seconds @100-110% of 3RM

WOD 2. For Time
500m Row or Ski

10-07-25

Strict Press TO Push Press
10 – 0
8 – 2
6 – 4
4 – 6
2 – 8
0 – 10

14′ AMRAP
20 DB Hang Clean & Jerk (50% of Push Press #)
5 R / 5 L / 5 R / 5 L
400m Run

10-06-25

Strength: Squats
Front or Back
10′ to Find Heavy 7 Rep

12′ AMRAP
20/16 Cal Row or Ski
10 Walking Lunges
15 Knees to Chest
10 Walking Lunges

10-03-25

25′ AMRAP -Team of 2-3
100/80 Cal Ski or Row
100 Hang Cleans 135/85
20 Synchro Burpees Over Bar

10-02-25

NFT Bench Day!!
10 Close Grip Bench Press (Unbroken)
20 Moutain Climbers (2 Ct)
10 DB Hang Clean & Press
*Go Up in Weight on Bench & DB if possible

10-01-25

Push Press
5 Sets x 5 Reps
*Heavy-ish 5; not a 5RM

18′ AMRAP
Buy In: 65/53 Cal Row or Ski
Then, AMRAP of:
53 DU / 150 Singles
53 Abmat Situps

09-30-25

Deadlifts
20 – 17 – 14 – 11 – 9 – 6 – 6
*Get Heavier While Working on Tempo

12′ AMRAP
5 Strict Pullups (2x kipping; 3x jumping)
5 Power Cleans
200m Run

09-29-25

Strict Press:
8 Sets x 10 Reps
*(1) :03 Pause Wedge Squat After Each Set

15′ AMRAP
20 Goblet Squats on the Wedge
10 Burpees
10 HR Pushups with Pause at Top
10 Calories Machine