Thursday, January 5, 2023 “The Choice is Yours” 4 Sets 4:30 AMRAP 500/425m Row 75 Double Unders -Max Shuttle Runs (25/25) in Remaining Time R: 2:30 b/s Core/Hip Focused Finisher 8:00 AMRAP 1:00 Forearm Plank 8/8 Standing Banded Psoas March 10 Glute Bridge w/Adductor Squeeze QuickFit 10 Rounds For Time Of: 5 Burpees 20 Squats […]

Wednesday, January 4, 2023 Strength Front Squat + Back Squat Every 3:00 for 12:00 4+6 @ 75% of Front Squat *to be performed as 4 Front Squats rack the bar then directly into 6 back squats “Empire State of Mind” For Time , Partitioned anyway you choose 55 Deadlift 55 Box Jumps 24/20” *Deadlift Load […]

Tuesday, January 3, 2023 Strength Take 15:00 to Complete Bench Press 5-5-4-4-3 *complete 6-8 Strict Handstand Push-Ups b/s % starts @ 70% and increase by feel today on the Bench “The Crossroads” 1:00 AMRAP 9/7 Cal Echo Bike or 12/9 Assault Bike -Max Bar Facing Burpees 1:00 Rest b/s Continue until 75 Burpees QuickFit 30/21 […]

Monday, January 2, 2023 Weightlifting Hang Squat Snatch + Overhead Squat Every 2:00 for 12:00 3+3, 2 Sets @ 65% 2+2, 2 Sets @ 70% 1+1, 2 Sets @ 75% “It Ain’t Hard to Tell” 15:00 EMOM min 1: 10-14 Single DB Step-Overs 50/35#, 22.5/16kg min 2: 12-18 Chest to Bar Pull-Ups min 3: 14-20 […]

Sunday, January 1, 2023 “Fruitvale Station” 23 Rounds for Time 2 Devils Press 50/35# 22.5/16kg 4 Box Jumps 24/20′ 8/6 Cal Echo Bike

Saturday, December 31, 2022 “Four Rooms” 20:00 AMRAP 23 Wall Balls 20/14#, 9/6kg 23 Toe to Bar 23 Lateral Burpees 23 Power Cleans 135/95#, 61/43kg Core Finisher “7 Minute Abs” 7:00 AMRAP :10 Seated Pike-Up Hold :20/:20 Side Plank :30sec Hollow Hold :40sec Forearm Plank

Friday, December 30, 2022 Strength Front Rack Reverse Lunges Every 3:00 for 12:00 8/8 Reps @ 44-51% of Front Squat Gymnastics Skill Work Bar Muscle-Up Progression Pistol Progression “Rent” 9:00 AMRAP 4 Bar Muscle-up 8 Handstand Push-Ups 12 Alt Pistols QuickFit 3 Rounds For Time Of: Row 1000/850m 50 AbMat Sit Ups 30 Alternating Dumbbell […]

Thursday, December 29, 2022 Weightlifting *Cluster Sets Power Snatch Every 2:00 for 16:00 1.1.1.1.1, starting @ 65% of 1RM R: 10 b/reps “Money Train” For Time 50 Double Unders 15 Deadlifts 50 Double Unders 12 Deadlifts 50 Double Unders 9 Deadlifts 50 Double Unders 6 Deadlifts 50 Double Unders 3 Deadlifts Load: 225/155#, 102/70kg QuickFit […]

Wednesday, December 28, 2022 Gymnastics Handstand Walk Skills and Drills “Trading Places” For Time 200ft Farmers Carry (2×50/35#, 22.5/16kg) 800m Run 200ft Farmers Carry (2×50/35#, 22.5/16kg) 60 GHD Sit-Ups 100ft Handstand Walk 40 Dual DB Step-Overs 24/20′ (2×50/35#, 22.5/16kg) 100ft Handstand Walk 20 Burpee Box Jump Overs 24/20′ QuickFit 20 minute EMOM, alt each min: […]

Tuesday, December 27, 2022 Strength Bench Press 12:00-15:00 Running Clock 4 Sets x 10 Reps @ 60%+ R: 2:00 b/s “Sunset Boulevard” Every 4:00 for 16:00 25 American KBS 53/35#, 24/16kg 20 Renegade Rows 50/35#, 22.5/16kg 15 DB Deficit Push-Ups Time Per Set: 2:30-3:00 QuickFit 4 Rounds for Time Of: 40 Air Squats 400m Run […]

Monday, December 26, 2022 Strength Back Squat 15:00 Running Clock 5 @ 70% 5 @ 75% 3 @ 80% 3 @ 85% R: 2:00-3:00 b/s “About Time” 5 Sets, For Max Reps 2:00 AMRAP 15 Pull-Ups 15 Wall Balls 20/14#, 9/6kg -Max Cal Row R: 1:00 b/s QuickFit 5 Rounds Of: 18/14 Cal Ski 14/8 […]

Saturday, December 24, 2022 Weightlifting Squat Clean 10:00 EMOM 1 Rep, building from 60% to heavy for the day “Central Perk” 3 Sets 4:00 AMRAP 5 Deadlifts 275/185#, 125/84kg 9 Handstand Push-Ups 12 Box Jumps 24/20” R: 2:00 b/s

Friday, December 23, 2022 12 Days of Fitness 1 Wall Walk 200m Run 3 Strict Press 4 Overhead Squats 5 Burpees 6 Pull-Ups 7 Thrusters 8 Hang Power Cleans 9 Toe to Bar 10 Cal Row 11 Power Snatch 12 Cal Air Bike Load: 95/65#, 43/30kg **This is performed just like the 12 Days of […]

Thursday, December 22, 2022 Midline Work 15:00 Running Clock to Complete 5 Sets 3/3 Turkish Get-Up 200ft Farmers Carry + 100ft Dual KB Front Rack Carry *unbroken R: as needed b/s Conditioning “Mr. Heckles” 15:00 EMOM min 1: Cal Ski min 2: Cal Row min 3: Rest min 4: Cal Bike min 5: Rest QuickFit […]

Wednesday, December 21, 2022 Weightlifting 10:00 EMOM, For Load 2 Push Jerk + 1 Split Jerk start @ 60% of limiter “Bruce Willis” For Time 75/60 Strict Pull-Ups Every 2:00 Complete 10 Dual DB Bench Press 50/35#, 22.5/16kg *Bench Press starts at 2:00 mark, not at 0:00 Finisher: Upper Body Pump Every 3:00 for 9:00, […]