Wednesday 04.03.24 Strength Thrusters Every 2:00, 6 Sets 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% 5 Reps @ 75% 1 Rep @ 95% *From the Rack Conditioning “High Voltage” Every 2:00 minutes, 8 Sets 10 Handstand Push-Ups 50ft (15m) Dual Dumbbell Front Rack Walking Lunges 50/35lb, […]

Tuesday 04.02.24 Conditioning “Triple 4” 4 Rounds For Time 400m Row 40 Double Unders 400m Run 2 Minute Rest Between Rounds Time Domain: Men: 20:00-25:00, Women: 21:00-26:00 Time Cap: 30:00 minutes Optional Accessory Work 3 Sets, For Quality 8/8 Single Leg Barbell Hip Thrust + 10 Single Leg Hip Thrust Hold on Final Rep of […]

Monday 04.01.24 Strength Deadlift Every 3:00 minutes, 5 Sets Set 1: 3 Reps@ 82% Set 2: 2 Reps @ 85% Set 3: 2 Reps @ 87% Set 4: 1 Rep @ 90% Set 5: 1 Rep @ 95% Percentage is based on your 1-rep max Deadlift “Middle Child” For Time: 5-10-15-20 American Kettlebell Swings 53/35lb, […]

Sunday 03.24.24 Conditioning “Obliques” 3 Rounds for Quality 800m Run 20 Alternating Landmine Trunk Rotations @ 60/45lb, (27/20kg) 100/100ft Suitcase Carry 70/53lb, (32/24kg) 20 GHD Sit-Ups 50/50ft Single Arm Overhead Carry 70/53lb, (32/24kg) Optional Machine Finisher Every 4:00 minutes, 5 Sets 20 Second Max Calorie Echo Bike Let’s just say, this one should burn!

Saturday 03.23.24 Partner Hero WOD “Danny” 20:00 minute AMRAP w/Partner 30 Box Jumps 24/20’’ 20 Push Press 115/75lb, (52/34kg) 30 Pull-ups Optional Accessories : Bodybuilding 4 Sets, For Quality: 15 Banded Lat Press-Downs 8-10 Barbell Bent Over Rows 12-15 Dumbbell Floor Press 25 Banded Tricep Extensions Rest as needed between sets

Friday 03.22.24 Weightlifting Deadlift Every 3:00 minutes, 5 Sets 1 x 4 @ 80% 1 x 3 @ 82% 1 x 3 @ 85% 1 x 2 @ 87% 1 x 2 @ 90% Percentage is based on your 1-rep max Deadlift Rest as needed between sets Conditioning “Elizabeth” For Time: 21-15-9 Squat Cleans 135/95lb, […]

Thursday 03.21.24 Strength / Skill Spend 10:00 minutes building to a Heavy Turkish Get-Up Conditioning “The Turk” 24:00 minute EMOM minute 1: 1/1 Turkish Get-Ups minute 2: 14 V-Ups minute 3: 7/7 Single Arm Kettlebell Snatch minute 4: 14/11 Calorie Ski Erg Kettlebell Load: 53/35lb, (24/16kg) Machine Substitutions: 15/12 Calorie Row or Bike Erg 14/11 […]

Wednesday 03.20.24 Strength Push Press Every 2:00 minutes, 6 Sets Set 1: 3 Reps Set 2: 10 Reps Set 3: 3 Reps Set 4: 10 Reps Set 5: 3 Reps Set 6: 10 Reps Conditioning “Running Uphill” Every 2:00 minutes, Until Failure 200m Run 3* Burpee Box Jump Overs 24/20” *Increase Burpee Box Jump Overs […]

Tuesday 03.19.24 Conditioning “Front For Show, Back for Go” 6 Sets 3:00 minute AMRAP *Strict Pull-Ups 50ft (15m) Dual Dumbbell Front Rack Walking Lunges 50/35lb,( 22.5/15kg) -Max Calorie Machine (Alternate Echo / Row) Rest 1:30 between sets Strict Pull-Ups Round 1: 18/12 Round 2: 15/10 Round 3: 12/8 Round 4: 9/6 Round 5: 6/4 Round […]

Monday 03.18.24 Weightlifting Snatch Complex Every 2:00 minutes, 6 sets, complete the following: 1 Snatch + 1 Hang Snatch + 2 Overhead Squats Start @ 70% of 1RM and increase to a “Heavy” for the Day Conditioning “Cycle Bar” Every 2:15 minutes, 6 Sets 6 Power Snatch 7 D-Ball Clean to Shoulder 8 Toe to […]

Sunday 03.17.24 Conditioning “New Jacked City” 1:30 AMRAP, 10 Sets 3 Devils Press 5 Dual Dumbbell Push Press 7/5 Strict Pull-Ups -Max Renegade Rows :45 second Rest between sets Dumbbell Load: 50/35lb, (22.5/15kg) Optional Machine Finisher 10 Rounds :30 second Ski Erg Sprint for Calories :60 second Rest

Saturday 03.16.24 “Whitten” 5 Rounds For Time 22 Kettlebell Swings (2/1.5 pood) 70/53lb, 32/24kg 22 Box Jumps (24/20 in) 400 meter Run 22 Burpees 22 Wall Ball Shots (10/9 ft, 20/14 lb) (9/6kg) Optional Accessories : Bodybuilding 3 Sets, For Quality: 6-8 Barbell Good Mornings 6-8 Single Arm Overhead Split Squats, Each Leg 25 Banded […]

Thursday 03.14.24 Gymnastics Skills Handstand Walk Skills , Drills, and Progressions Conditioning “Travel Ban” Every 5:00 minutes , 40 minutes, Alt Stations (4 Sets, Each) Station 1: 40/30 Calorie Echo Bike 200ft (60m) Farmers Carry 50/35lb, (22.5/15kg) Station 2: 600m Run 50ft (15m) Handstand Walk Optional Accessories 3 Sets, For Quality :30/:30 Side Plank 1:00 […]

Wednesday 03.13.24 Strength Back Squat Every 3:00 minutes, 5 Sets 1 x 4 @ 77% 1 x 4 @ 80% 1 x 3 @ 82% 1 x 3 @ 85% 1 x 2 @ 87% Percentage is based on your 1-rep max Back Squat Rest as needed between sets Conditioning “LuSyd Dreams” 9:00 minute AMRAP […]

Tuesday 03.12.24 Strength Bench Press Every 2:30 minutes, 5 Sets 1 x 4 @ 77% 1 x 4 @ 80% 1 x 3 @ 82% 1 x 3 @ 85% 1 x 2 @ 87% Percentage is based on your 1-rep max Bench Press Rest as needed between sets Conditioning “Main Site 240129” As many […]