Monday 9-1-25

 9-1-25

Teams of 2

AMRAP 24

40 Calorie Row

30 Partner WB Push Press to Target

20 Partner WB Sit-ups

10 Partner WB Thrusters

*Every 4:00, Partner 1 completes 2 WB Floor Figure Eights, Partner 2 holds a plank. Then switch.

WB (20/14)

Target (10/9)

Friday 8-29-25

 Friday 8-29-25

Deadlifts and Burpees

Conditioning:

On the 2:30 x 5

9 Hang Power Cleans

7 Front Squats

5 Shoulder to Overhead

BB (135/95)

Wednesday 8-27-25

 Wednesday 8-27-25

Teams of 2

AMRAP 16

400 Ft DB Farmers Carry

16 DB Burpee Deadlifts

16 DB Shoulder to Overhead

200 Ft DB Bear Crawl

Rest 2:00 

AMRAP 2

Double Unders

Rest 1:00

AMRAP 2

Crossovers

DB (50s/35s)

Tuesday 8-26-25

 Tuesday 8-26-25

AMRAP 5

4 Push-ups

6 Box Jumps (24/20)

8 V-ups

Rest 2:00

AMRAP 5

8 Box Dips (24/20)

10 Alternating Reverse Lunges

12 AbMat Sit-ups

Rest 2:00

AMRAP 5

12 Plank Shoulder Taps

14 Air Squats

16 Criss Cross Mountain Climbers

Accessory Strength:

Teams of 2

Mixed Grip DB Carry

Plank

Monday 8-25-25

 Monday 8-25-25

5 Rounds

Work :30/Rest :30

- Row Calorie

- Kettlebell Box Step Ups

- Single Arm Russian Kettlebell Swings

- Single Arm KB Front Squats

KB (53/35)

Box (25/20)

Accessory Strength:

AMRAP 3

Strict Pull-ups 

Rest 3:00

Then accumulate…

:30 Hollow Hang

:15 Chin Over Bar Hollow Hang

:15 Elbow 90 degree Hollow Hang

Saturday 8-23-25

 Saturday 8-23-25

Teams of 3-5

“Waterfall” Style

5 Rounds

1 15 Ft Rope Climb

5 Box Jumps (30/24)

10 KB Deadlifts (70s/53s)

5 Sandbag Squats (100/75)

10 Medball Sit-ups (30/20)

Friday 8-22-25

 Friday 8-22-25

On the :30 x 20 (One movement per :30)

1 Snatch

2 Clean and Jerks

3 Front Squats

4 Rest

BB (135/95)

1 Mile Run