09-21-23

6 Rounds:
6 Deadlifts with :08 Hold Between TNG Reps
(Each Round is 60 seconds – Lift/Hold to :10, TNG Lift/Hold to :20, TNG Lift/Hold to :30, etc…)
Rest 2′ – Add Weight During Rest

12′ AMRAP
1 Deadlift
5 Strict Pull Ups
10 Mountain Climbers 2ct.

09-20-23

4 Rounds
5/Side 1 Leg Staggered RDL KB
10/Side Side Raises
1 Lap Suitcase Carry
3 Pause Goblet Squats

2 Rounds:
3′ Row Max Calories
Rest 2′
3′ AMRAP of:
5 Hang Power Cleans 115/85
15 Situps
Rest 2′

09-19-23

Strict Press
5 Sets x 5 Reps
Work to Heavy 5
*3 Thrusters at Each Weight

17′ AMRAP
10 One Arm DB Thrusters (35-50% of Final Strict Press Weight)
*5 per Arm
10 Push Ups
30 DU / 75 Singles
400m Run

09-18-23

30′ AMRAP
250/200m Row or Ski
5 Power Cleans (50-100% BW)
5 Bar Over Burpees
15 Knees to Chest

09-15-23

Strength:
4 Rounds
10 Alt DB Bicep Curls
20 Alt DB Bent Over Row
15 Bent Over Flys

20′ AMRAP – Team of 2
100 Cal Ski or Row
100 Wallballs
100 Cal Ski or Row
*If you row 1st, ski 2nd and vice versa

09-14-23

NFT Bench Day!
10-10-8-8-6-6-4-4-2-2
CG Bench (Unbroken – Add Weight Each Round)
15 Abmat Situps
10 DB Push Press (5/Side)

09-13-23

Strength – 4 Rounds:
5 Kneeling Strict Press/Arm
5 Kneeling Windmill/Arm
5 DB Cousins
4 Cossack Squats

5′ to Find:
Heavy 3 Rep Front Squat

12′ AMRAP:
200/150m Row or Ski
8 Walking Lunges
2 Front Squats

09-12-23

Power Cleans
6 Sets x 4 Reps
Then, 3 Sets x 2 Reps
Unbroken Sets, Getting Heavier

15′ AMRAP
10 Pullups
30 DU / 75 Singles
200m Run

09-11-23

Strength
Push Press
6 Sets x 5 Reps
Work to Heavy 5
*5 Back squats at each weight

2′ EMOM x 7 Rounds
Single DB (Start at 35% PP weight and go up if possible)
3 Hang Cleans
2 Thrusters
1 Hang Snatch
20 Toe Taps
*Perform Complex with One Arm, Toe Taps, Other Arm, Toe Taps = 1 Round

09-08-23

3 Rounds
In 5′:
850/750m Row
Max Power Cleans 135/85
Rest 5′