04-08-26

30′ AMRAP – Team of 2-3
100 Wallballs
100/75 Calories
300m Team Farmer Carry

04-07-26

Strict Press
10′ to Find 4 Rep with Perfect Form

“Your Grace” for Time
30 Clean & Jerks (75% of 4 Rep)

04-06-26

“Just a Bar” Warmup
1 – 2- 3 – 4 – 5 – 6 ……
Hang Clean
Strict Press
Front Squat

10′ to Find
3 Rep Front Squat
(4-5 Sets)

4′ EMOM x 4 Rounds
20/14 Calories
10 Back Squats (50% of 3 Rep FS)

04-03-26

15′ to Find Heavy Complex:
2 Power Cleans
2 Hang Cleans
2 Push Jerk

18′ AMRAP – Team of 2-3
40 Calories
40 Deadlifts
40 Knees to Chest (barbell in DL hold)
10 Power Cleans

04-02-26

NFT Bench Day – 30′ Cap
10 CG Bench (working up to heavy)
1 Lap Farmer Carry (use offset weights)
:30 KB Hold at Chest (goblet style hold)

04-01-26

3 Rounds:
10 Alt DB Curls
20 Alt Bent Over Rows
15 Bent Over Flys

25′ AMRAP – Team of 2-3
100 Calorie Row
3:00 Bar Hang
50 Burpees

03-31-26

Hang Squat Cleans
10′ to Quickly Work to 3 Rep

20′ AMRAP
400m Run
5 Goblet Squats
5 Weighted Box Step Overs
5 Goblet Squats
5 Weighted Box Step Overs
5 Goblet Squats
5 Weighted Box Step Overs
20 Knees to Chest

03-30-26

Push Press to Push Jerk
3 Push Press into 2 Push Jerk

15′ AMRAP
1500/1350m Row or Ski Buy In
Then, Max Rounds of:
3 BMR / 9 CTB Pullups / 16 Jumping Pullups
8 Clean & Jerks (50%+ of Strength #)
16 Push Ups

03-27-26

Fun WOD
5′ Max Assault Bike Calories

Strict Press
15 – 12 – 9 – 6 – 3 – 3 – 3

For Time – 20′ Cap
800m Run
10 Burpees
600m Run
15 Burpees
400m Run
20 Burpees
200m Run
25 Burpees

03-26-26

Thrusters
15′ to Find Medium Weight 5 Rep
*Not a 5 Rep Max – Find a Challenging Weight with Perfect Form

16′ AMRAP – Team of 2-3
50/40 Cal Bike
40 Front Squats
30 Shoulder to Overhead
20 Burpees Over the Bar
10 Strict Pullups