02-12-24

15′ AMRAP
30 DU / 60 Singles
20 DB Hang Snatch 50/35
10 Goblet Squats
5 Burpees

5 Sets x 5 Reps
Front Squats
*Work to Heavy 5

02-09-24

25′ AMRAP
400m Run
15 Pull Ups
30 Walking Lunges
500m Ski / 1500 m Bike

02-08-24

3 Rounds:
10 Side Raise
10 Front Raise
10 High Pull
10 Sumo DL
3 Goblet Squats

6-8 Rounds NFT
5 Thrusters
10 CG Bench
20 V Ups
:30 Plank Hold
30 DU / 60 Singles

02-07-24

4 Rounds:
10 DB Curls Top Half
10 DB Curls Bottom Half
20 Alt DB Rows
3 Devils Press

3 Rounds:
3′ Max Calories Assault Bike
1′ Rest
3′ AMRAP of:
10 Airsquats
5 HR Push ups
15 Russian KB Swings
1′ Rest

02-06-24

15′ to Find Heavy Complex:
3 Deadlifts
2 Hang Cleans
1 Front Squat

For Time:
21-15-9
Deadlifts
Burpees Over Bar

02-05-24

Push Press
6 Sets x 3 Reps
*3 Back squats at Each Weight

18′ AMRAP
1-2-3-4-5-6-7-8….
Back Squats
20 Medball Flutterkicks
250/200m Row or Ski Sprint

02-02-24

Power Cleans
Work to Heavy 4 Rep – Touch & Go

30′ to Work:
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press (working up in weight)
10 Hang DB Snatch @ 35% of Power Clean

02-01-24

Thrusters
10-8-6-4
Then, 3 Rounds of 3 Reps
Working up to heavy 3 rep.

Jackie
1000m Row
50 Thrusters 45/35
30 Pullups / 50 Jumping Pullups

01-31-24

4 Rounds:
10 DB Curls R
10 DB Curls L
10 DB Bent Over Row R
10 DB Bent Over Row L
10 DB Deadlifts
1′ Plank Hold

20′ AMRAP
20 KB Sumo DL
20 Abmat Situps
20 Perfect Airsquats
20 Knees to Elbow
Rest 1′, Then Go Again

01-30-24

Strict Press
8 Rounds x 5 Reps
*Add 3 Hang Cleans to Each Weight

10′ AMRAP
1-2-3-4-5-6-7…..
Hang Clean & Jerk
25 DU / 50 Singles
5 HR Pushups with 2 Second Pause at Top
Rest 2′, Then:
1′ Max Hang Clean & Jerks