Tuesday, October 25, 2022 “We’re Americans! Do you know what that means? It means our forefathers were kicked out of every decent country in the world.” — Bill Murray Gymnastics Focus 8:00 EMOM 8-12 Kipping Pull-Ups or Butterfly Pull-Ups Comp: Chest to Bar L2: Banded Strict Pull-Ups L1: Toenail Spot Pull-Ups Strength Biased: 5-8 Strict […]

Monday, October 24, 2022 “Whatever you do, always give 100%. Unless you’re donating blood.” — Bill Murray Strength Every 2:00 for 8:00 Pause Front Squat + 1 and 1/4 Front Squat + Front Squat @ 80% of 1RM Clean R: 8:00-12:00 @ 12:00: 20 Back Squats @ 60% of 1RM Conditioning “St. Vincent” For Time […]

Sunday, October 23, 2022 Gymnastics Skill/Mobility 5 Sets :15 L-Handstand Hold 5 Handstand Rocks R: as needed b/s Conditioning “Hector” 12:00 AMRAP :30sec Max Cals Machine Choice 100ft Dual KB OH Carry 44/26#, 20/12kg :30sec Max Cals Machine Choice 50ft Dual KB Front Rack Walking Lunges 53/35#, 24/16kg

Saturday, October 22, 2022 Skill Work: Bar Muscle-Up Progressions Conditioning “Barraza” 18:00 AMRAP 200m Run 9 Deadlifts 275/185#, 125/84kg 6 Burpee Bar muscle-ups

Friday, October 21, 2022 Weightlifting 12:00 EMOM 1 Power Snatch, starting @ 60% and increasing to a 1RM Conditioning “Scarface” For Time: 50 Power Snatch 75/55#, 34/25kg 100 Double Unders 50 Overhead Squats 75/55#, 34/25kg 100 Double Unders 25 Devils Press 35/25#, 16/12kg 100 Wall Balls 20/14#, 9/6kg Time Domain: 13:00-18:00 Time Cap: 20:00 Optional […]

Thursday, October 20, 2022 Conditioning 5k Row TT Booty Finisher 3 Rounds for Quality 10/10 Banded Clam Shells 15 Ring Hamstring Curls 15 Weighted Hip Extensions QuickFit 4 Rounds For Time Of: Run 400m Ski 400/350m 20 Wall Balls Rest 1:00 between rounds

Wednesday, October 19, 2022 Weightlifting Every 2:00 for 16:00 1RM Clean and Jerk Start @ 60% and increase to a 1RM Conditioning “Grace” 30 Clean and Jerks 135/95#, 61/43kg Time Domain: 2:00-5:00 Time Cap: 7:00 Bodybuilding Finisher 4 Sets 10/10 SA DB Z-Press 10/10 Side Lying Lateral Powell Raises -Max Effort L-Sit R: as needed […]

Tuesday, October 18, 2022 Pull-Up Strength Test 5:00 AMRAP 1:00 Accumulated Dead-Hang Max Strict Pull-Ups in Remaining Time Conditioning “Alala” 5 Sets 3:00 AMRAP, 1:00 Rest :30sec Max GHD Sit-Ups or Weighted Plate Sit-Ups 400m Run -Max Push-Ups in Remaining Time QuickFit 0:00 – 10:00 1 Mile Run 10:00 – 20:00 AMRAP 6 Dumbbell Bench […]

Monday, October 17, 2022 Strength Take 15:00 to Establish a 1RM Back Squat R: 5:00 Max Reps at 85% of 1RM (Goal 5-8 Reps) Conditioning “Priam” 10:00 AMRAP 5 x Right Arm SA KB Squat Clean + SA KB Cluster + SA KB Snatch 5 x Left Arm SA KB Squat Clean + SA KB […]

Sunday, October 16, 2022 Strength 10:00 EMOM min 1: 8 Behind the Neck Strict Press min 2: 10 Feet Elevated Ring Rows Load: Choice Bodyweight Conditioning “Deeds” 12:00 AMRAP 1-2-3-4-5-6… Wall Walks Burpee Box Jump Overs 24/20” *15 Abmat Sit-Ups Each Round

Saturday, October 15, 2022 3 Person Team Workout “Grown Ups” For Time: 800m Run *Holding Rope Together 200 Double Unders *split 200m Run *Holding KBs 40 Synchro Goblet Squats 200m Run *Holding DBs 60 Synchro Alt DB Snatch 200m Run *Holding Wall Balls 80 Synchro Wall Balls KB: 70/53#, 32/24kg DB: 50/35#, 22.5/16kg WB: 20/14#, […]

Friday, October 14, 2022 Weightlifting 8:00 EMOM 3 TnG Power Snatch *start @ 60% of Power Snatch and increase Technique Session Kipping Pull-Ups Chest to Bar Pull-Ups Conditioning “Waterboy” For Time 12 Power Snatch 155/105#, 70/48kg 24 Chest to Bar Pull-Ups 9 Power Snatch 18 Chest to Bar Pull-Ups 6 Power Snatch 12 Chest to […]

Thursday, October 13, 2022 Core Strength Work 5 Sets, For Quality 10 Supine Leg Raises 10/10 Side Plank Rotations 10 Alt Tall Plank Knee to Elbows Conditioning “Hustle” 1:30 AMRAP, 1:00 Rest 15/10 Cal Echo Bike or 18/13 Assault Bike -Max Bar Facing Burpees *continue until 100 Burpees Cap: 12 Rounds QuickFit AMRAP 20 5 […]

Wednesday, October 12, 2022 Strength 8:00 EMOM 2 Front Squats @ 70% *speed focus Gymnastics Rope Climb Skill Work Conditioning “The Wedding Singer” 14:00 AMRAP 2 Rope Climb 6 Thrusters 135/95#, 61/43kg 9 Box Jump Overs 24/20” QuickFit 800-600-400-200m Row 40-30-20-10 Push Ups 80-60-40-20 Flutter Kicks

Tuesday, October 11, 2022 Conditioning A or B “Shooter McGavin” 3:00 Row @ 5k Pace 1:00 Rest 3:00 Row @ 5k Pace 1:00 Rest 3:00 Row @ 5k Pace Conditioning B or A “Happy Gilmore” 9:00 EMOM 35 Double Unders 9 Toe to Bar QuickFit 4 Rounds For Time Of: Run 400m 8 Single Arm […]