News
MONDAY 10.6.25
Strength Hang power clean + hang squat clean + front squat Work up to heavy complex For time: 21-18-15-12-9-6-3
FRIDAY 10.3.25
Strength Hang power snatch 5×5 increasing 3 rounds for time: 400 Meter run 12 Single arm DB hang power snatch
THURSDAY 10.2.25
Strength 4 Sets: 12-15 Ring dip 15-20 Hamstring curl on rower AMRAP in 15:00: 60 Double under 12 Deadlift (205,145)
WEDNESDAY 10.1.25
Strength Hang power clean + front squat + jerk Work up to heavy complex For time: 15 Hang squat clean
MONDAY 9.22.25
Strength Front squat Work up to heavy single AMRAP in 20:00: 400 Meter run 20 Toes to ring 20 Hang
SATURDAY 9.20.25
For time: 3 rounds: 50 American KB swing (53,35) RX+(70,53) 40 Burpee over rower *two foot takeoff 3 rounds: 30
FRIDAY 9.19.25
Strength Back squat 5×4 increasing AMRAP in 20:00: 50 Double under 12 Hang power snatch (95,65) RX+(115,80) 15 Wall ball
THURSDAY 9.18.15
Strength Bench press 5×3 increasing AMRAP in 15:00 (ladder style): 5 Burpee to target (6” or higher) 5 Pull up
WEDNESDAY 9.17.25
Strength Thruster 5×5 increasing 5 rounds for time: 12 Deadlift (115,80) RX+(135,95) 10 Hang power clean (115,80) RX+(135,95) 12 Front
TUESDAY 9.16.25
Strength 3 sets: 4-6 Weighted chin up 15-20 Hamstring curl on rower For time: 1000 Meter run 30/24 Calorie row
MONDAY 9.15.25
Strength Squat clean Work up to heavy single For time: 30/24 Calorie bike Then, 5 rounds: 15 Hand release push
SATURDAY 9.13.25
Teams of two. AMRAP in 35:00 (ladder style): 6 Hang power clean & jerk (95,65) RX+(115,80) 10/8 Calorie row 10
FRIDAY 9.12.25
Strength Deficit front rack reverse lunge 3×6-8 each leg, non alternating, increasing *Stand on 45lb plate AMRAP in 20:00: 24
THURSDAY 9.11.25
Strength Every :90 for 12:00: 3 Power snatch (touch & go) *Increase weight every two rounds For time: 21-18-15-12-9-6-3 Hang
WEDNESDAY 9.10.25
Strength Push press + push jerk + split jerk Work up to heavy complex For time: 800 Meter run 30
TUESDAY 9.9.25
Strength 4 sets: 8-10 Bench press 12-15 Single arm DB/KB row each arm 3 rounds for time: 30 Russian KB
MONDAY 9.8.25
Strength Box squat 5×5 increasing *Set box height to slightly below parallel AMRAP in 15:00 (ladder style): 2 Single arm
SATURDAY 9.6.25
Teams of two 3 rounds for time: 20 Power clean (135,95) RX+(155,105) 30 Front squat (135,95) RX+(155,105) 40 Pull up
FRIDAY 9.5.25
Strength 4 sets: 10-12 Dual DB z press 12-15 Inverted row For time: 8 Toes to bar 25 Double under
THURSDAY 9.4.25
Strength 4 sets: 10-12 Ring dip (add weight if necessary) 12-15 Hamstring curl on rower (add tempo if necessary) AMRAP
