Friday, January 20, 2023 Weightlifting Every 2:30 for 15:00 Power Clean + Split Jerk + Squat Clean + Split Jerk Starting @ 65% of 1RM and build to a Heavy “Mitty” 10:00 AMRAP 8 Strict Handstand Push-Ups 12 SA KB Snatch 53/35#, 24/16kg (6/6) 50ft SA OH Walking Lunge 53/35#, 24/16kg QuickFit 2 Rounds For […]

Thursday, January 19, 2023 “Negative 25” Every 10:00 for 30:00 1000/850m Row 55/40 Cal C2 Bike or 50/35 Cal Echo Bike 400m Run Core Finisher 3 Sets 3:00 AMRAP 20 Alt V-Ups 10sec Hollow Hold 20 Russian Twists (over and back = 1) 10sec Hollow Hold R: 1:30 b/s Notes: The goal is to have […]

Wednesday, January 18, 2023 Strength Every 3:00 for 15:00 5 Bench Press @ 80%+ 3 Weighted Strict Pull-Ups for Max Load -Scale Weighted Pull-Ups to a Challenging Set of 3 Banded Strict with lightest band you can “Space Oddity” 14:00 AMRAP 3* Wall Walks 20 Pull-Ups 60 Double Unders *add 2 Wall Walks each round […]

Tuesday, January 17, 2023 Strength Every 3:00 for 12:00, 4 Sets, 3 Front Squat +5 Back Squats @ 80% of Front Squat across “Patton Oswalt” Every 1:15 x 6 Sets Thrusters Set 1: 18 Reps Set 2: 15 Reps Set 3: 12 Reps Set 4: 9 Reps Set 5: 6 Reps Set 6: 3 Reps […]

Monday, January 16, 2023 Weightlifting Power Snatch Every 90sec x 10 Sets 2 Power Snatch, building from 60% to 2RM for the Day *not TnG “Life” 16:00 EMOM min 1: 15/12 Cal Row min 2: 5 Power Snatch @ 75-80% of Above min 3: 15 Box Jump Overs 24/20” min 4: 15 Toe to Bar […]

Sunday, January 15, 2023 Strength Bench Press Every 3:00 for 9:00 1:00 For Max Reps Set 1 @ 75% Set 2 @ 70% Set 3 @ 65% % based on 1RM Bench Press Conditioning “Val” For Time 21-15-9 Dual DB Hang Squat Cleans 50/35#, 22.5/16kg Ring Dips

Saturday, January 14, 2023 “Willow” 24:00 AMRAP, for Max Reps splitting work with partner 24 Deadlifts 225/155#, 102/70kg 24 Handstand Push-Ups 24 DB Hang Snatch 70/50#, 32/22.5 24 Shuttle Runs (25/25ft)

Friday, January 13, 2023 Strength Every 90sec, 6 Sets 3 Overhead Squats, starting @ 70% build to a 3RM for the Day “Doc” 18:00 AMRAP 15/12 Cal Row 12 Overhead Squats 95/65#, 43/30kg 12 Chest to Bar Pull-Ups QuickFit AMRAP 24:00 Run 600m 24 Wall Balls 24 V-Ups 24 Flutter Kicks

Thursday, January 12, 2023 Skill Session HSW Skills and Drills Spend 10:00 Working on the HSW “The Salton Sea” For Time 1000m Run 50/40 Push-Ups 400ft KB Farmers Carry 100ft HSW 1000m Run 40/32 Push-Ups 300ft Dual KB Front Rack Carry 75ft HSW 1000m Run 30/24 Push-Ups 200ft Dual KB Overhead Carry 50ft HSW Load: […]

Wednesday, January 11, 2023 Strength On a 20:00 Clock to Complete Pause Back Squat (1sec) + Back Squat 4 Sets 2+2, @ 80%+ R: 2:30 b/s directly into.. Front Rack Reverse Lunges 3 Sets x 20 Alt Reps @ 51-55% of Front Squat 1RM R: as needed b/s “Iceman” For Time 30/22 Cal Echo Bike […]

Tuesday, January 10, 2023 Barbell Primer 1-2 Sets 3 Clean Dip Shrug 3 Clean Dip Shrug High Pull 3 High Hang Muscle Clean and Press 3 Push Jerk 3 Hang Power Clean 3 Push Jerk 3 Low Hang Power Clean and Push Jerk Weightlifting Power Clean + Push Jerk 12:00 EMOM Min 1-2 2 reps […]

Monday, January 9, 2023 Gymnastics Focused Strength Work Every 2:00 for 10:00, 5 Sets A1) Max Unbroken Wall Facing Handstand Push-Ups w/1sec Pause at Top A2) 10-15sec Tuck Front Lever “The Saint” Every 1:30 until failure 40 Double Unders 10 Wall Balls 20/14#, 9/6kg *add 2 Wall Balls Every Round *if you make it to […]

Sunday, January 8, 2023 “Protect Ya’ Neck” 5 For Time 15 Dual KB Deadlifts 53/35#, 24/16kg 15-12-9-6-3 Strict Ring Dips 50ft Dual KB Front Walking Lunges 53/35#, 24/16kg 15-12-9-6-3 Strict Pull-Ups Time Cap: 20:00 Bodybuilding Finisher In 12:00 Complete 4 Sets, For Quality :30sec Handstand Hold (Wall Supported) :30sec Max Banded Tricep Press Downs R: […]

Saturday, January 7, 2023 “Deep Cover” In Teams of 3 For time: Buy in: 100 Cal Bike — 3 Rounds 30 D-Ball Cleans 100/70 30 Burpee Box Jump Overs 24/20″ — Cash-Out: 100 Cal Bike **Bike Adjustments** M/M/M Pairs: 100 Cal F/F/F Pairs: 70 Cal F/F/M Pairs: 80 Cal M/M/F Pairs: 90 Cal

Friday, January 6, 2023 Weightlifting Hang Squat Clean + TnG Power Clean + Split Jerk Every 2:00 for 12:00 1+1+2, 3 Sets 1+1+1, 3 Sets Weights start @ 65% of Clean and Jerk, increase by feel today to something heavy “Bring the Noise” 9:00 AMRAP 3 Wall Walks 15 Thrusters 95/65#, 43/30kg 15 Toe to […]