Monday 03.04.24 Weightlifting + Gymnastics 10:00 minute EMOM , Alternating Minutes minute 1: Hang Squat Cleans minute 2: Submax Unbroken Set of SHSPU Conditioning “Round Trip” For Time 30 Toe to Bar 20 Back Rack Reverse Lunges 20 Toe to Bar 20 Back Rack Reverse Lunges 10 Toe to Bar Load: 135/95lb, (61/43kg) Optional Accessories […]

Sunday 02.25.24 Conditioning “Split Personality” Every 3:00 minutes, 5 Sets 50 Double Unders 10/10 Single Arm Dumbbell Split Jerk 50/35lb, (22.5/16kg) 10 Toe to Bar Core Finisher 4 Sets, For Quality 10 V-Ups 10 Russian Twists 10 Supine Leg Raises -Max Hollow Hold Rest 90 seconds, Repeat

Saturday 02.24.24 Conditioning “Flock of Seagulls” 2 Rounds with a Partner for Time 800m Run 50 Burpees to Target, 6 inch above reach 50 American Kettlebell Swings 50 Goblet Lunges Kettlebell: 70/53lb (32/24kg) Both partners will run together, but will split the rest of the workload. If a partner is back on the run before […]

Friday 02.23.24 Weightlifting Power Clean + Hang Power Clean + Squat Clean Every 90 seconds, 8 Sets 1+1+2 @ 70-75% Conditioning “Free Solo” 6 Rounds for Time 4 Ring Muscle-Ups 8 Power Cleans 135/95lb, (61/43kg) 12 Wall Balls 20/14lb, (9/6kg) , 10/9ft Rest 1:00 minute between rounds Optional Accessories / Bodybuilding 3 Sets, for Quality […]

Thursday 02.22.24 Conditioning “Straight Shooter” 40:00 minute EMOM minute 1: 13/10 Calorie Echo Bike minute 2: 50/50ft (15/15m) Crossbody High Low KB Carry 53/35lb, (24/16kg) minute 3: 13/10 Calorie Ski Erg minute 4: 10 Shoot Throughs Shoot throughs can be on Boxes, Plates, or Parallettes Optional Accessories 4 Sets, For Quality 15 Ring Hamstring Curls […]

Wednesday 02.21.24 Weightlifting 8:00 minute EMOM Muscle Snatch + Low Hang Power Snatch Suggested starting load @ 40% of 1RM Snatch Conditioning “Escalator” 13:00 minute AMRAP 1 Wall Walk 3 Power Snatch 5 Box Jump Overs 30/24” Rounds 1-2: 95/65lb, (43/30kg) Rounds 3-4: 135/95lb, (61/43kg) Rounds 5-6: 155/105lb, (70/48kg) Rounds 7+: 185/125lb, (84/57kg) Optional Accessories […]

Tuesday 02.20.24 Strength 5:00 minute EMOM 3 Push Press @ 70% Rest 2:00 minutes 5:00 minute EMOM 3 Front Squats @ 70% Conditioning “Climbing” 9:00 minute AMRAP 6-9-12-15… Thrusters, 95/65 (43/30 kg) 9 Chest to Bar Pull-Ups 12/9 Calorie Row Score: Reps Optional Accessory Work 3 Sets, For Quality 8/8 Three Point Single Arm Dumbbell […]

Monday 02.19.24 Strength Deadlift Every 3:00 minutes, 5 Sets Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 2 Reps @ 85% Set 5: 5RM Conditioning “Quicksand” 6 Rounds 6 Dumbbell Burpee Power Cleans 36 Double Unders Directly into 4 Rounds 12 Dual Dumbbell […]

Sunday 02.18.24 Gymnastics Skills and Drills Freestanding Handstand Holds Bar Muscle Ups Gymnastics Skill / Conditioning “Virtuosity” 10 Sets 4 Bar Muscle-Ups Rest 20 seconds 20 second Freestanding Handstand Hold or 30 second Wall Supported Handstand Hold Rest as needed Bodybuilding Finisher : Optional 4 Sets, For Quality -Max Supinated Chin Over Bar Hold 15 […]

Saturday 02.17.24 Conditioning “Castle Park” Complete with a Partner, For Time: 50 Burpee Box Jump Overs 24/20” 2000m Row 50 Burpee Box Jump Overs 24/20” 200 Double Unders M/M Teams : As prescribed M/F Teams: Adjust Row to 1850m F/F Teams : Adjust Row to 1700m Finisher: Anaerobic Power Every 2:00 minutes, 5 Sets 20 […]

Friday 02.16.24 Weightlifting Every 2:00 minutes, 5 Sets 2 Hang Squat Snatch Starting @ 70-75% of 1RM Squat Snatch and Increasing to a heavy double for the day Conditioning “Momentum” 5 Rounds for Time: 15 Toes to Bar 12 Overhead Squats 95/65lb, (43/30kg) 9/7 Calorie Echo Bike Rest 1:00 minute between rounds Optional Accessories 3 […]

Thursday 02.15.24 Strength Every 3:00 minutes, 5 Sets 5 Bench Press Start @ 70% and increase to a 5 Rep Max Conditioning “Bulky Diane” For Time 15-12-9 Strict Handstand Push-Ups Deadlift 315/205lb, (142/92kg) Optional Accessories 4 Sets, For Quality 15 Ring Hamstring Curls 1:00 Weighted Plank Hold 100/100ft (30/30m) Single Arm Suitcase Carry

Wednesday 02.14.24 Chest to Bar Progression Conditioning “Flyin High” 4 Sets 4:00 AMRAP 1:00 Max Unbroken Sets of 5 Chest to Bar Pull-Ups 400m Run -Max Calorie Row in the Remaining Time Rest 2:00 minutes between sets Score = Total Reps (Combined Reps of Chest to Bar + Row Calories) Optional Accessories 4 Sets, For […]

Tuesday 02.13.24 Strength Every 3:00 minutes, 5 Sets 5 Back Squats Start @ 70% and increase to a 5 Rep Max Conditioning “Walking Tall” 16:00 EMOM Minute 1: 10 Front Rack Reverse Lunges, For Load Minute 2: 15 GHD Sit-ups Minute 3: 50 Double Unders or 30 Crossover Singles Minute 4: Rest Front Rack Reverse […]

Monday 02.12.24 Conditioning : “Red Dragon” Part A) 8:00 minute AMRAP AMRAP Rounds of “The Chief” 3 Power Clean, 135/95 (61/43 kg) 6 Push-Ups 9 Air Squats Every Minute on the Minute Starting @ 0:00 Complete 5 Lateral Burpees over the Bar Score = Rounds Rest 2:00 minutes then Complete Weightlifting / Barbell Conditioning: “Red […]