04-10-24

6 Rounds
5 Strict Press + 6 Reverse Lunge Steps

For Time (15′ Cap)
1000/900m Row or Ski
100 Walking Lunges
500/450m Row or Ski
50 Walking Lunges

04-09-24

15′ to Find
5 Rep Power or Squat Clean

16′ AMRAP
200m Run
5 Deadlifts
25 DU / 50 Singles

04-08-24

Back Squats
5 Attempts to Find 10 Rep Max

18′ AMRAP
750/600m Row or Ski
4 Rounds:
20 Abmat Situps
5 Burpees
5 Pull Ups

04-05-24

Power Clean
Warm Up to 50-100% Body Weight

Bench Press
Warm Up to 50-100% Body Weight

For Time (30′ Cap)
10-9-8-7-6-5-4-3-2-1
Bench Press
Power Cleans
10/8 Cal Sprint Row or Ski

04-04-24

Back Squats
4 Rounds x 3 Reps – Pause Squats
4 Rounds x 5 Reps – No Pause
Work to Heavy

14′ AMRAP
200m Run
10 TTB / 15 Knee Above 90
10 Sumo DL with 1/2 of Back Squat #

04-03-24

5 Rounds:
10 Weighted Pull Ups
10 DB Curl & Press
10 Bent Over Flys
10 High Pulls

18′ AMRAP
10 HR Push Ups
20 Hang DB Snatches 50/30
20/15 cal Bike or Ski
30 Airsquats

04-02-24

Push Press + Hang Clean
8 Rounds x 3 Reps of Each
Build to Heavy

12′ AMRAP
2-4-6-8-10-12…..
Deadlifts
Bar Over Burpees
20 Abmat Situps

04-01-24

25′ AMRAP
30/25 Cal Assault Bike
10 DBall Over Box
100m Farmer Carry

03-29-24

4 Rounds:
10 Alt DB Curl & Press
20 Alt DB Bent Over Row
5 DB Burpee DL
5 DB Front Squats

20′ to Build to Heavy
5 Rep Bench
1 Rep Clean

03-28-24

20′ to Work to Heavy
3 Rep Back Squat

12′ AMRAP
1-2-3-4-5-6-7-8-9-10……
Hand Release Burpees
10 DU / 25 Singles