Friday, December 9, 2022 “Billy Madison” 5 Rounds for Time 400m Run 21 Deadlifts 15 Hang Power Cleans 9 Push Jerks Load: 115/75#, 52/34kg Time Domain: 20:00-25:00 Time Cap: 30:00 QuickFit 5 Rounds for Time 20/16 Cal Ski Erg 15/12 Cal Bike 20/16 Cal Row R: 2:00 b/s

Thursday, December 8, 2022 “The Bus Driver” 25:00 EMOM min 1: 13/9 Cal Echo Bike min 2: 10 Single DB Step-Overs 50/35#, 22.5/16kg min 3: 5 Strict Pull-Ups + 10 Push-Ups min 4: 50/50ft Single Arm OH Carry 70/53#, 32/24kg min 5: 2/1 Rope Climbs QuickFit Max Distance Bike in 21:00 At 3:00, 6:00, 9:00, […]

Wednesday, December 7, 2022 Strength Back Squat 10:00 EMOM 3 Reps @ Goal 20 Rep for Next Week “Veronica Vaughn” 8:00 AMRAP 48 Double Unders 16 American KBS 16 Goblet Squat Load: 53/35#, 24/16kg QuickFit AMRAP 14 Heavy Rope Sled Pull 10 Double Dumbbell Power Cleans 10 Alternating Dumbbell Front Rack Step Back Lunges 15/8 […]

Tuesday, December 6, 2022 “You Are Correct” For Time 25/20 Cal Row 50ft Handstand Walk 15 Toe to Bar 50/40 Cal Row 100ft Handstand Walk 30 Toe to Bar 50/40 Cal Row 50ft Handstand Walk 15 Toe to Bar 25/20 Cal Row Time Domain: 16:00-22:00 Time Cap: 25:00 QuickFit 3 Rounds Of: 75 Double Unders/150 […]

Monday, December 5, 2022 Strength Push Press Every 2:00 for 8:00 Set 1: 7 Reps @ 60% Set 2: 5 Reps @ 70% Set 3: 5 Reps @ 70% Set 4: 5 Reps @ 70% “T-T-T-TODAY, JUNIOR!” For Time 9-7-5-5-7-9 Power Snatch Thruster Bar Facing Burpees Load: 95/65#, 43/30kg QuickFit 6 Rounds for Time 15/12 […]

Sunday, December 4, 2022 “All The Small Things” 4 Rounds 4 Shuttle Runs (25/25ft) 12 DB Burpee Deadlift 6 Shuttle Runs 12 Dual DB Hang Clean and Jerk 8 Shuttle Runs 50ft Dual DB Suitcase Walking Lunges R: 3:00 b/r Load: 50/35#, 22.5/16kg Time Domain: 4:00-5:00/Set Time Cap: 30:00

Saturday, December 3, 2022 3 Person Team Workout “The Next Episode” 20:00 AMRAP Partner 1: 18/13 Cal Echo Bike Partner 2: Max Bar Muscle-Ups Partner 3: Max Wall Walks *score is total reps Echo Bike is the Rabbit Bodybuilding Finisher 3 Sets, For Quality 12 Behind the Neck Strict Press + 10sec Barbell OH Hold […]

Friday, December 2, 2022 Strength Back Squat 4 Sets x 10 Reps @ Same Weight as 20 Rep From Last Week R: 1:30 b/s “Bye Bye Bye” Every 4:00 for 16:00 12 Dual DB Step Overs 24/20” (2×50/35#, 22.5/16kg) 24 GHD Sit-ups 12 Box Jump Overs 24/20” QuickFit Every 5:00 x 4 Sets Run 400m […]

Thurdsay, December 1, 2022 Weightlifting Take 12:00 to Work up to a Max 1 Power Clean + 2 Hang Power Clean + 1 Power Clean *Complex must be unbroken Strength 15:00 EMOM Min1: 10-8-8-6-6 TnG Deadlifts, starting @ 90% of 10RM Deadlift Min 2: 5 Bench Press, starting @ 75%, increase to max Min 3: […]

Wednesday, November 30, 2022 “Smooth” 20:00 EMOM Min 1: Max Burpees to Target Min 2: Max Chest To Bar Pull-Ups Min 3: Max Wall Balls 20/14#, 9/6kg Min 4: Rest Bodybuilding Finisher 4 Sets 16 Alt Reverse DB Lunges :20/:20 SL Glute Bridge Hold 10 Feet Elevated Ring Rows 15 Dual DB Bicep Curls QuickFit […]

Tuesday, November 29, 2022 Strength 8:00 EMOM Min 1-Min 4: 3 Push Press @ 75% Min 5-Min 8: 2 Push Press @ 80% “Sexy Back” For Time 100 Double Unders 50 Handstand Push-ups 1000/850m Row 100 Double Unders 50 Ring Dips 500/425m Row Time Cap: 20:00 QuickFit 5 Rounds of: 200m Run Sled Push 20 […]

Monday November 28, 2022 Weightlifting Take 12:00 to Find a Max For the Day Snatch Pull + Low Hang Squat Snatch + Overhead Squat “Poker Face” For Time 6-12-18-24 Overhead Squat 155/105#, 70/48kg Toe to Bar Time Cap: 15:00 QuickFit 4 Rounds of: Row 500/450m 11-9-7-5 Dumbbell Thrusters 11-9-7-5 Lateral Burpees over Dumbbells Rest 1:00

Sunday, November 27, 2022 Strength Stability EMOM “Swedish Fish” 30:00 EMOM min 1: :45 Max Cal Bike min 2: 200ft Sandbag Carry 100/80#, 45/36kg min 3: 100ft Sled Push min 4: 8/6 Strict Pull-Ups + 100ft Farmers Carry 70/53#, 32/24kg min 5: Max Handstand Hold (Wall Supported) min 6: Rest Score Max Cals + Max […]

Saturday, November 26, 2022 Conditioning Partner Workout “Twizzlers” 20:00 AMRAP 50/40 Row 40 Toe to Bar 30 Dumbbell Bench Press 50/35#, 22.5/16kg 20 Burpee Box Jump Overs 24/20′ Bodybuilding Finisher 8:00 AMRAP 15/10 Push-Ups 20 Banded Tricep Extensions :30sec Ring Plank

Friday, November 25, 2022 CHAD For Time: • 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb)