Wednesday, September 21, 2022 “Limo Driver” For Time 400m Run 20 American KBS 20 Wall Balls 400m Run 30 American KBS 30 Wall Balls 400m Run 40 American KBS 40 Wall Balls 400m Run 30 American KBS 30 Wall Balls 400m Run 20 American KBS 20 Wall Balls 400m Run Load: 53/35# 20/14# Time Cap: […]

Tuesday, September 20, 2022 Weightlifting/Strength Every 90sec for 15:00 (5 Sets) Station 1: 3 Push Press Station 2: 2 Push Jerks + 2 Split Jerks Start @ 75% of Push Press, and increase loads *The push jerk + split jerks are to be done at the same weight as the push press. Build to a […]

Monday, September 19, 2022 Strength Take 12:00 to Establish a 5RM Back Squat Row Progression 3 Sets 4:00 AMRAP, Max Meters 4:00 Rest Goal: 2k pace for each 4:00 segment. These should be near all-out efforts and we have equal work to equal rest today. Expectation is definitely to have some respiratory fatigue here as […]

Sunday, September 18, 2022 Strength Take 10:00 to Establish a 1RM Turkish Get-Up Carry Conditioning “Bertier” 10:00 AMRAP 100ft Dual KB Farmers Carry 50ft Dual KB Front Rack Carry 25ft Dual KB Overhead Carry Load: 53/35# *Every Time you have to put down the KBs, Complete 1:00 Forearm Plank Hold Score is Total Distance Walked

Saturday, September 17, 2022 “Mighty Mighty Titans” For Time: 90 Cal Bike 1600m Run 90 Pull-Ups 60 Cal Bike 1200m Run 60 Chest to Bar Pull-Ups 30 Cal Bike 800m Run 30 Bar Muscle-Ups *Runs will be done in 200m segments relay style with partner In either 2 person or 3 person teams If a […]

Friday, September 16, 2022 Strength Push Press 12:00 EMOM min 1-6: 5 Reps @ 60% min 7-12: 3 Reps @ 70% Dumbbell Complex “Strong Side” 7:00 AMRAP 1-2-3-4-5-6-7…. Deficit DB Push-Ups Dual DB Burpee Deadlift Dual DB Hang Muscle Snatch Dual DB Thrusters Load: 50/35# Friday Finisher 5 Sets 10 Ring Bicep Curls 10 Ring […]

Thursday, September 15, 2022 Plyometrics 8 Sets x 3 Seated Box to High Box Jump *increasing height Weightlifting Clean 10:00 EMOM min 1: 3 Power Cleans min 2: 2 Hang Squat Clean + 2 Front Squats Load: 70-75% of Power Clean across “T.C. Williams” 12:00 AMRAP 6 Power Cleans 135/95# 6/6 Dumbbell Step-Ups 24/20′ (1×50/35#) […]

Wednesday, September 14, 2022 “Boone” Every 6:00 for 30:00 500m Row (Sprint) Score is slowest 500m Core 4 Rounds 10 Hollow Rocks 20 Mountain Climbers – Max Seated Pike Up Hold R: as needed b/s QuickFit EMOM 20 1) 15/12 Bike 2) Max Jump Ropes in :40s 3) 8/6 Standing Bike 4) Max V-Ups in […]

Tuesday, September 13, 2022 Strength Deadlift Every 2:00 for 10:00 8 Touch-and-Go Deadlifts @ 60-65% of 1RM “Rev” For Time 30 Strict Handstand Push-Ups 30/25 Strict Pull-Ups 20/20 Single Arm DB Hang Clean and Jerk 50/35# 40 Wall Balls 11ft Target (20/14#) Time Cap: 15:00 QuickFit Every 5:00 x 4 Sets Run 400m 20 Kettlebell […]

Monday, September 12, 2022 Weightlifting Snatch 10:00 EMOM min 1: 3 Power Snatch min 2: 2 Hang Squat Snatch + 2 Overhead Squats Load: 70-75% of Power Snatch across “Sunshine” 5 Rounds for Reps 3:00 AMRAP, 1:00 Rest 3 Power Snatch 115/75# 6 Lateral Burpee over the Bar 9 Toe to Bar QuickFit 3×10 Bulgarian […]

Sunday, September 11, 2022 “That Lucky Old Sun” 24:00 EMOM min 1: 5/4 Ring Muscle-Ups min 2: 18 GHD Sit-Ups min 3: 12 Deadlifts 225/155# min 4: Rest

Saturday, September 10, 2022 DANNY AMRAP in 20 minutes of: • 24″ box jump, 30 reps • 115/80 pound push press, 20 reps • 30 pull-ups *Perform with a Partner for Max Reps ~6 Rounds: Goal Bodybuilding Finisher 3-4 Sets 16 Alt Single Arm Hammer Curl w/Iso Hold 10 Supine Grip DB Front Raise 10 […]

Friday, September 9, 2022 Speed Strength Box Squat 12:00 EMOM Min 1-6: 5 Reps @ 60-65% Min 7-12: 5 Reps @ 65-70% *Tempo Descent. Unload weight and stand up quickly. *Box height should be right at parallel or right above so adjust accordingly Sprint Conditioning “Night Time is the Right Time” For Time 1-2-3-4-5 Wall […]

Thursday, September 8, 2022 Aerobic Capacity Rowing Wave 6:00 @ 5k Pace 2:00 Rest 4:00 @ 5k-2sec/500m 2:00 Rest 6:00 @ 5k Pace 2:00 Rest 2:00 @ 2k Pace 2:00 Rest 4:00 @ 5k-2sec/500m 2:00 Rest 2:00 @ Max Effort We are getting after our 3rd Week in the rowing progression. Last week we hit […]

Wednesday, September 7, 2022 Strength 10:00 EMOM 1 Paused Front Squat (2sec) *Start @ 70% and increase to max for day “I’ve Got News For You” 12:00 AMRAP 20 Alt DB Snatch 50/35# 20 Single DB Step-Overs 24/20′ (50/35#) 20 Wall Balls 20/14# Goal: ~3+ Rounds QuickFit 3 Rounds For Time Of: 21 Double Dumbbell […]