06-15-26

Hang Cleans
15′ to Find a Solid 5 Rep

18′ AMRAP
500/450m Row/Ski
Then, 5 Rounds:
5 DL
4 Burpees Over the Bar
15 Abmat Situps
250/225m
Then, AMRAP:
5 DL
4 Burpees Over the Bar
15 Abmat Situps

06-12-26

29′ AMRAP – Team of 2-3
50 Cal Row/Ski
40 Knees to Chest
30 Alt Sumo DL
20 Alt Pushups
100m Farmer Carry

06-11-26

NFT – 35′ Cap
10 CG Bench
10 DBL DB Curls
10 Bent Over Rows
10 Bent Over Flys
:30 Bar Hang

06-10-26

Squats
15′ to Work to Heavy 5 Rep Front or Back Squat

For Time – 18′ Cap
800m Run
40 Walking Lunges
600m Run
30 Walking Lunges
400m Run
20 Walking Lunges
200m Run
10 Walking Lunges

06-09-26

Push Press
15′ to Build to Heavy 5 Rep
*2 Second Hold at Top of Every Rep

14′ AMRAP
Buy In: 500/450m Row or Ski
Then, in Remaining Time AMRAP of:
12 Single DB Thruster (6 L / 6 R)
24 Straight Leg Situps
:30 Plank

06-08-26

Power Cleans
15′ to Build to Perfect 2 Rep

15′ AMRAP
5 – 10 – 15 – 20 ….
Row/Ski Calories
Deadlifts
Burpees Over Bar
100m Run

06-05-26

Deadlifts
15′ to Find Heavy 5 Rep Deadlift
*5 Second Hold at Top of Every Lift

15′ AMRAP
25/21 Calorie Row or Ski
40 Lunge Steps (1 DB = 1/4 BW)
200m Run

06-04-26

NFT Bench Day!
30 – 25 – 20 – 15 – 10 – 5 – 5
Close Grip Bench Press
15 – 15 – 10 – 10 – 5 – 5 – 5
Hang Cleans
*Bench and Hang Cleans Must be Same Weight. Bench Stays Unbroken; Hang Cleans Don’t Have to Be. Add Weight Each Round

06-03-26

Strength
Strict Press into Push Press
8 … 2
7 … 3
6 … 4
5 … 5
4 … 6
3 … 7
2 … 8

18′ AMRAP
400m Run
10 TTB / 20 Knees to Chest
20 Abmat Situps
:20 Plank Hold

06-02-26

3 Rounds:
10 Alt DB Curl & Press
10 Bent Over Rows
15 Bent Over Flys
10 Front Raises

22′ TO Work – Team of 2-3
Max Calories Row or Ski
*15 Goblet Squats Every Time you Exit the Machine (15% BW)