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

09-26-25

NFT Bench Day!
10 CG Bench (going up / unbroken)
16 Side Step Overs
12/10 cal Sprint Row or Ski

09-25-25

Front Squats
20′ to Work to Heavy 3 Rep

18′ AMRAP
800m Run
20 Toes to Bar / 30 Knees to Chest

09-24-25

3 Rounds:
10 Tempo Curl & Press
5 DBL DB Curls
10 DBL DB Bent Over Row
10 Lunge Steps

25′ AMRAP – Team of 3
500/450m Row
15 Goblet Squats
:30 Bar Hang

09-23-25

Strict Press into Push Press
3 Sets of 5 Strict Press + 1 Push Press
3 Sets of 3 Strict Press + 3 Push Press
3 Sets of 1 Strict Press + 5 Push Press

10′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 ……
Power Cleans
200m Run

09-22-25

Back Squats
10 Rep Sets
*20′ to Work Up to 50% of most recent 1RM

15′ AMRAP
20/15 Calorie Row or Ski
30 Abmat Situps
10 Backsquats