06-26-25

Hang Clean & Press
15′ to Find a Solid 5 Rep

Times Two
At :00, Row or Ski 1000/900m
Rest
At 9:00, Row or Ski 1000/900m

06-25-25

Quick 3 Rounds:
15 Bent Over Flys
20 Alt Bent Over Rows
:10 Bottom Squat Hold

15′ to Find Heavy
Squat Clean x 2
*Not Touch & Go – Lift, 2nd Lift within :15

8′ AMRAP
2 – 4 – 6 – 8 – 10 – 12……..
HR T-Pushups
Jumping Air Squats
:20 Plank Hold

06-24-25

Push Press Into Push Jerk
3 Sets x 15 Reps
*Push Press as Many Reps as Possible, then Start Push Jerks When You Can No Longer Press ….

12′ AMRAP
10 Pull Ups / 15 Jumping
5 Deadlifts
5 Burpees Over Bar

06-23-25

Squats (Back or Front)
4 Sets x 10 Reps
*1st Rep of Every Set = :05 Pause at Bottom
Then,
3 Sets x 5 Reps
*No Pauses

16′ AMRAP
500m / 450m Row or Ski
400m Run
Then, 5 Rounds:
10 One Arm DB Thrusters (20% of Final Squat #)
20 Abmat Sit Ups
Either 500m/ 450m Row OR 400m Run
Continue Accumulating Rounds of Thrusters/Situps for Remaining Time

06-20-25

Sumo Deadlift
10 – 9 – 8 – 7 – 6 – 5 – 5 – 5

4 Rounds
400m Run Repeats
Exactly 2′ Rest After Each Run

06-19-25

Hang Clean & Push Press or Push Jerk
Quick 10′ t
Find a 5 Rep That You Can Received in the Dip and Go Into the Press

For Time – 20′ Cap
2000/1800m Row or Ski
100 DU / 300 Singles
1000/900m Row or Ski
50 DU / 150 Singles

06-18-25

NFT Bench Day!
30 – 25 – 20 – 15 – 10 – 5 – 5 ….
Close Grip Bench Press
250 m Row or Ski Sprint
15 Dbl DB Bent Over Row

06-17-25

Barbell Complex – 15′ to Get Heavy
1 Deadlift
1 Hang Clean
2 Deadlifts
2 Hang Cleans
*Up to 3 Front Squats if you are able

15′ AMRAP
5 – 10 – 15 – 20 – 25 – 30 ……
Knees to Elbows
Weighted Walking Lunges (20% of Complex #)
5 Burpees

06-16-25

Strict Press into Push Press
10 – 0
8 – 2
7 – 3
6 – 4
4 – 6
2 – 8
0 – 10
0 – 10
*3 Pause Front Squats at Each Weight

14′ AMRAP
16 Hang DB Snatch (35% of Push Press)
:20 Bottom Hold
200m Run

06-13-25

Deadlifts
15′ to Work to Heavy
10 – 9 – 8 – 7 – 6 – 5 – 5 – 5 …….

14′ AMRAP
20 Tuck Ups
20 Mountain Climbers
:30 Plank Hold
15 Goblet Squats (20% of DL #)