Sunday 04.28.24 Gymnastics Skill Work Rope Climb “Corset” 4 Sets 3:00 minute AMRAP, Buy-In: 3/2 Rope Climbs 15ft into.. 2 Sets 8 Dual Dumbbell Hang Clean and Jerk 50/35lb, 22.5/15kg 8 V-Ups into.. Cash-Out: -Max Forearm Plank Hold 3:00 minute Rest between sets Optional Accessories 3 Sets , For Quality 10-12 Dumbbell Wrist Extensions 10/10 […]

Saturday 04.27.24 “Manion” 7 Rounds for Time, With a Partner 400m Run 29 Back Squats 135/95lb, 61/43kg First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an […]

Friday 04.26.24 Conditioning Benchmark “Fortitude” 30:00 minute EMOM Minute 1: 15/12 Calorie Row Minute 2: 15 Burpees Score = Rounds Best possible score = 30 Rounds If you take a round off then score is 29/30 Optional Accessories 12:00 minute EMOM minute 1: 10-12 Tall Kneeling Banded Lat Pull-Downs minute 2: 8-10 Dual Dumbbell Zottman […]

Thursday 04.25.24 Strength / Weightlifting Every 90 seconds, 6 Sets 1 Power Clean + 3 Strict Press @ 8 RPE + 10 sec Pause Overhead “Honda” 15 Strict Handstand Push-Ups 45 Power Cleans 95/65lb, 43/30kg 15 Strict Handstand Push-Ups Rest 3:00 minutes 15 Box Jumps 30/24” 30 Shoulder to Overhead 115/75lb, 52/34kg 15 Box Jumps […]

Wednesday 04.24.24 Strength + Stability 12:00 minute EMOM minute 1: 5 Pause Back Squats (2sec) @ 7 RPE minute 2: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing 53/35lb, 24/16kg minute 3: Rest “Frenzy” 3 Rounds for Time 42 Wall Balls 20/14lb, 10/9ft 21 Toe to Bar Time Domain: 9:00-13:00 minutes Time Cap: 15:00 […]

Tuesday 04.23.24 “Popeye” 15:00 minute EMOM: For Completion Minute 1: 15-12-9-6-3 Deadlifts Minute 2: 10/8 Strict Pull-Ups Minute 3: 75 Double Unders Barbell Loads: 50-55-65-70-75% Score: Loads Daily Finisher / Bodyweight Stamina Test 10 Sets For Time 15/10 Unbroken Push-Ups Rest as needed Level 2: 10 Sets x Unbroken Reps Rest 1:00 minute between sets […]

Monday 04.22.24 Weightlifting Take 15:00 minutes to Find a 1RM Snatch “Routine Maintenance” 4 Sets, For Max Reps 2:00 minute AMRAP, 1:00 minute Rest 12 Alternating Dumbbell Hang Snatch 12 Single Dumbbell Step-Overs 24/20′ -Max Calorie Bike in the Remaining Time Load: 50/35lb, 22.5/15kg Score = Total Reps (Calories + Dumbbell Reps) Optional Accessories 4 […]

Sunday 04.21.24 Conditioning “Breezy” 40:00 minute EMOM minute 1: 1/1 Turkish Get-Up minute 2: 10 Bench Press minute 3: 15 GHD Sit-Ups minute 4: Max Calorie Ski Erg minute 5: Rest Load: Choice Suggested KB: 53/35lb, 24/16kg Barbell: 135/95lb, 61/43kg Optional Accessories 4 Sets, For Quality 8/8 Landmine Rotational Clean and Press 16 Landmine Trunk […]

Saturday 04.20.24 “High Five” For Time, With a Partner 50 Ring Muscle-Ups 5k Run 500 Air Squats Time Domain: 30:00-40:00 Time Cap: 45 minutes Optional Accessories 5 Sets, For Quality 100ft (30m) Farmers Carry 100ft (30m) Sandbag Bear Hug Carry 100ft (30m) Hand Over Hand Rope Sled Pull

Friday 04.19.24 Weightlifting Every 2:00 minutes, 8 Sets 1 Clean and Jerk, starting @ 70% and building to a Heavy for the Day Conditioning “Grettel” 10 Rounds for Time 3 Clean-and-Jerks 135/95lb, 61/43kg 3 Bar Facing Burpees Time Domain: 3:00-7:00 minutes Time Cap: 10:00 minutes Optional Accessories 12:00 minute EMOM min 1: 2 Pause Clean […]

Thursday 04.18.24 Gymnastics Skills Handstand Walk Drills / Progressions Rope Climbs “The Overlook” 10 Rounds for Time 1 Rope Climb 15ft 5m (15ft) Handstand Walk 7/5 Strict Pull-Ups 15m (25/25ft) Mix Front Rack + Overhead Carry 53/35lb, 24/16kg Rest 1:00 minute after every 2 Rounds Time Domain: 19:00-24:00 (Including rest time) Time Cap: 27 minutes […]

Wednesday 04.17.24 Strength Take 15:00 minutes to Establish 3RM Overhead Squat Conditioning “Nancy” 5 Rounds for Time 400m Run 15 Overhead Squats 95/65lb, 43/30kg Optional Accessories 4 Sets, For Quality 5/5 Back Rack Bulgarian Split Squat 10 Barbell Hip Thrust

Tuesday 04.16.24 Gymnastics Test “Toe to Bar Stamina Test” 10:00 minute EMOM Unbroken Toe to Bar Test “Victory Formation” 10:00 minute AMRAP 20/15 Calorie Row 10/10 Kettlebell Hang Snatch 53/35lb, 24/16kg 20/15 Push-Ups Optional Accessory Work 3 Sets, For Quality 12 Chest Supported Trap 3 Raise 10/10 Single Arm Dumbbell Bent Over Rows :30 second […]

Monday 04.15.24 Gymnastics Skills and Drills Bar Muscle-Up Progressions “Just Enough” 6 Sets, For Max Calories 3:00 minute AMRAP 50 Double Unders 4 Dual Dumbbell Power Clean 4 Dual Dumbbell Step Overs 24″/20″ 4 Burpee Bar Muscle-Ups -Max Calorie Bike Rest 1:00 minute between Sets Dumbbells: 50/35lbs (22.5/15kg) Optional Accessories 3 Sets, For Quality 10 […]

Sunday 04.14.24 Conditioning “Carrying Cindy” 10 Rounds, For Time 100ft (30m) Farmers Carry 70/50lb, 32/22.5kg 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Time Domain: 10:00-15:00 minutes Time Cap: 25:00 minutes Bodybuilding Finisher 8:00 minute AMRAP 8 Dual Dumbbell Bicep Curls 8 Floor Dumbbell Pullovers 12 Behind the Neck Strict Press 16 Banded Tricep Extensions