Sunday, October 9, 2022 “The Mask” For Time 50-40-30-20-10 Air Squats 25-20-15-10-5 Burpee Pull-Ups Core Finisher! 2-3 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 each movement unbroken with as little to no rest […]

Saturday, October 8, 2022 3 Person Team Conditioning “Truman Show” 27:00 AMRAP 90 Double Unders 60 Hang DB Snatch 50/35# 30 Single DB Step-Ups 24/20”, 50/35# 150ft SA OH Walking Lunges 50/35# *split work evenly across each movement between the 3 partners Each Round add 75ft of Lunging (25ft each partner) This is a 3 […]

Friday, October 7, 2022 Weightlifting/Strength Every 90sec, 8 Sets 1 Squat Clean Thruster *starting @ 60% of Clean and Jerk “When Nature Calls” For Time 27-21-15-9 Cal Row (20-16-12-8 Female) Thrusters 95/65# Chest to Bar Pull-Ups Power Cleans 95/65 Bodybuilding Accessories 3 Sets 8 Dual DB Hammer Curls @ Heavy 8 Dual DB Bicep Curls […]

Thursday, October 6, 2022 “The Cable Guy” 10 Rounds for Max Reps 2:00 AMRAP, 1:00 Rest 10 Line Facing Burpees 200m Run -Max Toe to Bar Core Finisher 8:00 AMRAP :20 Planche Plank :15/:15 Star Plank :15/:15 Copenhagen Plank :20 Dual KB Front Rack Wall Sit QuickFit 3 Rounds For Time Of: 500/425m Ski 50-35-20 […]

Wednesday, October 5, 2022 Weightlifting Snatch Every 90sec for 15:00 (10 Rounds/5 Sets) Station 1: 2 Power Snatch Station 2: Snatch Pull + Low Hang Squat Snatch + Squat Snatch *start @ ~80-82% of Power Snatch “A Series of Unfortunate Events” 10:00 AMRAP 4 SA Alt Devils Press 70/50# 6 Box Jump Overs 24/20” 10 […]

Tuesday, October 4, 2022 Strength 12:00 EMOM min 1: 5/5 Single Arm DB Strict Press min 2: 8 Barbell Bent Over Rows *building to 5RM Strict Press on Each Arm, Bent Rows at moderate load across Aerobic Capacity Work “10x500m Row Test” 10 Sets x 500m @ ~2k Pace R: 1:00 b/s *score is Average […]

Monday, October 3, 2022 Strength Front Squat + Back Squat Every 3:00 for 15:00 2 Front Squats + 4 Back Squats *start @ 80% of Front Squat “Liar Liar” For Time 150 Wall Balls 20/14# EMOM, starting at 0:00 Complete 5 Deadlifts 225/155# Time Cap: 15:00 QuickFit 18:00 AMRAP 2 Rounds 10 Ring Rows 10 […]

Sunday, October 2, 2022 Full Body Focused EMOM “Box Cutter” 25:00 EMOM, 5 Sets min 1: 12 Goblet Cyclist Squats min 2: 2/2 Turkish Get-Ups min 3: 10/10 Dual KB Staggered Stance Romanian Deadlifts min 4: 10/10 Single Arm Strict Press min 5: 16 Dual KB Gorilla Rows Load: Choose loads that allow for unbroken […]

Saturday, October 1, 2022 “Chemistry” 10 Rounds For Time: Partner 1: 400m Run Partner 2: Completes 1 Round 18 GHD Sit-Ups or 25 Abmat Sit-Ups 9 Burpee Box jump Overs 24/20” *Each Partner must complete 5 rounds of run + 5 Rounds of GHDs and Burpee Box Jumps Time Cap: 30:00

Friday, September 30, 2022 “Open House” 20:00 AMRAP 3 Shoulder to Overhead 185/125# 5 Bar Muscle-Ups 8 Alt Pistols Friday Finisher 3 Sets Max DB Pinch Grip Hold (25/15#, 12/7kg per hand) R: 15sec 10 Barbell Curls R: 15sec Max Dual KB Overhead Hold 53/35#, 24/16kg R: 15sec 10 Barbell Strict Press R: 60sec QuickFit […]

Thursday, September 29, 2022 Strength Box Squat 12:00 EMOM Min 1-6: 3 Reps @ 70-75% Min 7-12: 3 Reps @ 80-85% “Peekaboo” Every 5:00 for 10:00 15-12-9 Alt DB Snatch 50/35# Lateral Burpees over DBs *Sprint! QuickFit For Time 30x25ft Shuttle Runs (750ft Total) 30 Burpees 30 Kettlebell Swings 20x25ft Shuttle Runs (500ft Total) 20 […]

Wednesday, September 28, 2022 “Breakage” 4 Sets, For Distance 6:00 AMRAP 800m Run -Max Meter Row R: 3:00 b/s Total Time: 36:00 Accessories 3 Sets, For Load 100ft Sled Drag March 100ft Reverse Sled Drag 50/50ft Sled Lateral Shuffle R: as needed between exercises and sets QuickFit 5 Rounds for Time Of: Sled Push, there […]

Sunday, September 25, 2022 Gymnastics Skill Practice Time 15:00 Play time L-Sit to Shoulder Stand L-Sit Progressions Shoulder Stand Progressions “Petey Bird” Conditioning 4 Sets 2:30 AMRAP, 1:00 Rest 50ft Handstand Walk 200m Run Max Dual DB Push Press in Remaining Time Load: 35/25#

Saturday, September 24, 2022 Weightlifting EMOM 10:00 EMOM 1 Power Snatch *start @ 70% and increase to heavy single for the day “Soup Du Jour” Partner WOD AMRAP 20 1-2-3-4-5-6-7-etc Power Snatch 135/95# *15/12 Cal Bike to Finish Each Set (Each Partner will complete the 1s, then 2s, then 3s, and up, relay style) Limited […]

Friday, September 23, 2022 “He Must Workout” Battery Work 20:00 EMOM Min 1: 4 Front Squats *from floor Min 2: 8 Burpee Box Jump Overs 24/20” Min 3: 10 Deadlifts *at front squat load Min 4: 14 Bar Facing Burpees Min 5: Rest and adjust loads *starting loads @ 75-80% of limiting movement Friday Finisher […]