Friday, July 22, 2022 Video Brief: https://youtu.be/5myJ6iQ019w Warm Up 2 Sets 10 Alternating Bird-Dogs w/2sec pause at extension 10 Banded Psoas March 2 Wall Walks + :15sec Wall Facing Handstand Hold 10 Deep Lunge Mountain Climbers 6-8 Push-Ups Strength Strict Press Every 2:00 for 10:00 Set 1: 4 Reps @ 80% Set 2: 4 Reps […]

Thursday, July 21, 2022 Video Brief: https://youtu.be/ryUWoMPW7B8 Warm Up Workout Definition 2 Sets, For Quality :30sec Machine 10 Ring V-Outs :30sec Machine 10 Alt V-Ups :30sec Machine 2/2 Turkish Get-Up “Robin” 30:00 EMOM min 1: 15/11 Cal Bike min 2: 15 Single DB Step-Overs 50/35# min 3: 15/12 Cal Row min 4: 30 Air Squats […]

Wednesday, July 20, 2022 Video Brief: https://youtu.be/XXB2ATbIn7E Gymnastics Ring Muscle-Up Skills + Drills “The Joker” For Time: 30 American KBS 9 Ring Muscle-Ups 30 American KBS 7 Ring Muscle-Ups 30 American KBS 5 Ring Muscle-Ups Load: 53/35# QuickFit 3 Rounds 30 Alternating V-Ups :60s Low Ring Plank 15 Double Dumbbell Push Press 400m Run

Tuesday, July 19, 2022 Video Brief: https://youtu.be/hb8HqM2VlKE Strength Back Squat Every 3:00 for 15:00 Set 1: 4 Reps @ 80% Set 2: 4 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 3 Reps @ 85% Set 5: Max Reps @ 85% “The Riddler” 12:00 AMRAP 50 Wall Balls 20/14# 40 Toe to […]

Monday, July 18, 2022 Video Brief: https://youtu.be/PkOBGedkWo4 Weightlifting Every 2:00 for 12:00, 6 Sets Power Clean + Squat Clean + Split Jerk 1+2+1 @ 72% 1+2+1 @ 77% 1+1+1 @ 82% 1+2+1 @ 75% 1+2+1 @ 80% 1+1+1 @ 85% Meant to be performed as a complex Clean Pulls 4 Sets x 3 Reps @ […]

Sunday, July 17, 2022 “Behind the Sun” Every 3:00 for 24:00, 8 Sets Station 1: 80 Double Unders 40ft Handstand Walk Station 2: 18 GHD Sit-Ups 9 Sandbag Clean to Shoulder 150/100#

Saturday, July 16, 2022 Video Brief: https://youtu.be/Y3sJTuziHRU HILDY • 100-calorie row • 75 thrusters, 45-lb. barbell • 50 pull-ups • 75 wall-ball shots, 20-lb. ball • 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. Bodyweight For time 1000m Run 75 DB Thrusters 50 Pull-Ups 25 DB Thrusters 1000m Run Core […]

Friday, July 15, 2022 Video Brief: https://youtu.be/HMcKR_k5hL4 Gymnastics Strength 2 Sets For Max Reps 30sec Max Deficit Strict Handstand Push-Ups 4/2.5″ 1:00 Rest :45sec Deficit Strict Handstand Push-Ups 2/1″ 1:00 Rest 1:00 Strict Handstand Push-Ups R: 2:00 b/s “Dark Necessities” 15:00 AMRAP 15/11 Cal Bike 15 DB Bench Press 50/35# 15 Deadlifts 225/155# QuickFit EMOM […]

Thursday, July 14, 2022 Video Brief: https://youtu.be/VOdRJkHQu10 “Slow Cheetah” Workout Definition For Time 15-12-9-6 Bar Muscle-Ups 200ft Farmers Carry 70/53# 400m Run Time Domain: 12:00-20:00 Time Cap: 22:00 Time Cap Bodyweight For Time 20-18-16-12 Strict Pull-Ups *45sec Plank Hold 400m Run QuickFit AMRAP 20 15/11 Ski 15 Kettlebell Swings 15 Kettlebell Suitcase Lunges (switch arms […]

Wednesday, July 13, 2022 Video Brief: https://youtu.be/IWQS4NllNyQ Weightlifting Every 2:00 for 12:00, 6 Sets Power Snatch + Squat Snatch 1+3 @ 72% 1+2 @ 77% 1+1 @ 82% 1+3 @ 75% 1+2 @ 80% 1+1 @ 85% —- From 12:00-20:00 —- Snatch Pulls 4 Sets x 3 Reps @ 100-105% “Black Summer” 5 Sets for […]

Tuesday, July 12, 2022 Video Brief: https://youtu.be/g4DFB3MoX1A “This Velvet Grove” 3 Sets: 7:00 AMRAP 30 Toe to Bar 20 Burpees to Target 6′ above reach 4/3 Rope Climbs Max Cal Row in Remaining Time. Rest 3:00 b/s Bodyweight Variation 3 Sets: 7:00 AMRAP 30 V-Ups 20 Burpees to Target 10/8 Strict Pull-Ups Max Shuttle Runs […]

Monday, July 11, 2022 Video Brief: https://youtu.be/dV7ORiQZ3Mc Strength/Main WOD 40:00 Running Clock Back Squat 10-8-6-4-2 reps Strict Press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps *Meant to be done working in teams of 2 or 3 Do 10-10-10, then 8-8-8, then 6-6-6 and so on… *Score is total load. Goal is to start @ 60-65% and increase

Sunday, July 10, 2022 Weightlifting Technique Snatch High Pulls + Eccentric, drop onto egg shells 5 Sets x 3 Reps @ 85% “Mission Impossible” 3 Sets, Each for Time 9 Box Jumps 30/24 15/11 Cal Bike 15 Power Snatch 75/55# 21/16 Cal Bike R: 3:00 b/s Goal: 3:00-3:30/Round Time Cap: 15:00 Total Running Time Bodyweight […]

Saturday, July 9, 2022 “Ill Mill” 5 Rounds for Time 500m Row 20 KBS 70/53# 20 Push-Ups 20 Wall Balls 20/14 20 Pull-Ups Time Domain: 25:00-35:00 Time Cap: 40:00

Friday, July 8, 2022 Strength Back Squat 5:00 EMOM 3 Reps @ 60% R: 2:00 Front Squat 5:00 EMOM 3 Reps @ 60% “Collateral” 8:00 AMRAP 3-6-9-12-15-18… Hang Power Clean 115/75# 6 Bar Facing Burpees Bodyweight Variation 8:00 AMRAP 3-6-9-12-15-18… Squat Jumps 6 Line Facing Burpees Core Accessories EMOM x 9 Minutes Min 1: 16-20 […]