11-07-25

Hang Cleans
15′ to Find Heavy 5 Rep

15′ AMRAP
1 – 2 – 3 – 4 – 5 – 6 – 7…….
Deadlifts
10x DU / 20x Singles
Burpees Over the Bar

11-05-25

26′ AMRAP
Choose one from: 500/450m Row or Ski or 400m Run
Then,
Choose a different one from last time: 500/450m Row or Ski or 400m Run
Then,
:30 Farmers Hold (100% BW)

ie. 400m Run, 500m Row, :30 Hold; 500m Ski, 500m Row, :30 Hold; 500m Row, 400m Run, :30 Hold…….etc…..

11-04-25

Front or Goblet Squats
6 Sets x 5 Reps
*Use a Wedge

EMOM x 5 Rounds
5 Front or Goblet Squats at Final Weight from Above

For Time:
21 – 15 – 9
Devils Press
Pull Ups (2x Jumping)

11-03-25

Push Press
8 Sets x 4 Reps

20′ AMRAP
20/15 Calorie Row or Ski
25 Abmat Situps
20 Close Grip Bench Press (1/2 BW)

10-31-25

30′ AMRAP – Team of 2-3
20 Wallballs
15 Hang Clean 135/85
10 Push Press
10 Burpees
10 Calories
*You go/I go

10-30-25

Strict Press
5 Sets x 10 Reps

NFT
20 – 18 – 16 – 14 – 12 – 10
Close Grip Bench Press (adding weight)
Hang DB Snatch (1/2 of Strict Press #)
25 DU / 75 Singles

10-29-25

3 Rounds:
10 Curl & Press
10 Split Leg Romanian DL / side
10 Bent Over Flys
10 Front Raises
10 Side Raises

15′ AMRAP
20/17 Cal Ski
20/17 Cal Row
60 Walking Lunges

10-28-25

Cleans
15′ to Find Heavy 3 Reps – Power or Squat

15′ AMRAP
Buy In: 1000/900m Row or Ski
2 – 4 – 6 – 8 – 10 -12……Deadlifts
20 – 40 -60 – 80 – 100 – 120 ….Single Count Flutter Kicks
:30 Plank Hold

10-27-25

Front Squats
15′ to Build to a Perfect, Heavy 5 Reps

14′ AMRAP
10 – 20 – 30 – 40 ……
Goblet Squats (DB 1/4 – 1/3 of FS 5 Reps)
Knees to Chest

10-24-25

30′ AMRAP – Team of 3
60/50 Calories Row or Ski
40 Deadlifts
30 Hang Cleans
20 Toes to Bar