01-30-25

3 Rounds:
10 American KB Swings
5 Goblet Squats
10 Pause Push Ups
5 Burpees

30′ NFT
5 Pause Bench
5 Hang Squat Cleans
*Go Up on both movements. Use same weight for both each round

01-29-25

Skill/Strength:
KB Death March

30′ AMRAP – Triathalon
Choose 3 and Go Fast:
40/35 cal Bike
40/35 cal Row
40/35 cal Ski
400m Run

01-28-25

Strict Press
6 Sets x 5 Reps
Working Up to Heavy 5
*10 Barbell Rows after Each Set/at Each Weight

12′ AMRAP
10 Sumo Deadlifts (at final strict press #)
6 Burpees Over Bar
:20 Overhead Barbell Hold

01-27-25

Back or Front Squats
12 – 10 – 8 – 6 – 4 – 2
*First half of each set is pause

16′ AMRAP
1000/900m Row or Ski – Buy In
Then, AMRAP of
10 Power Cleans 135/95
20 Knees to Chest
:30 Plank

01-24-25

Back Squats
15 – 13 – 11 – 9 – 7 – 5 – 5

10′ AMRAP
10 – 20 – 30 – 40 …..
Tuck ups
Weighted Lunge Steps (1/4 of Back Squat #)

01-23-25

Strict Press + Back Squats
10 – 8 – 6 – 4 – 2 – 2
Go Up in Weight / Same Rep Count for Both Movements at Strict Press #

12′ AMRAP
20/17 Cal Ski or Row
10 Clean & Jerks

01-22-25

SNOW DAY ON SSI

01-21-25

30′ Cap – 6+ Rounds
10 CG Bench Press (50-100% BW)
10 DBL DB Bicep Curls
5 Devils Press
20 Mountain Climbers

01-20-25

Cleans
15′ to Build to a Heavy 5 Rep Max

15′ AMRAP
500/450m Row or Ski
Then,
5 Cleans, 1 Deadlift, 3 Burpee Double Hop Overs
4 Cleans, 2 Deadlifts, 3 Burpee Double Hop Overs
3 Cleans, 3 Deadlifts, 3 Burpee Double Hop Overs
2 Cleans, 4 Deadlifts, 3 Burpee Double Hop Overs
1 Clean, 5 Deadlifts, 3 Burpee Double Hop Overs

01-17-25

3 Rounds:
10-20 Seated Alt DB Press
20 Alt Bent Over Rows
30 Rebounds

16′ AMRAP
500/450m Row
Then, 3 Rounds of:
30 DU / 90 Singles
20 Wallballs 30/20