Sunday, June 26, 2022 Strength Overhead Strength Every 2:00 for 10:00 3 Dual KB Strict Press + 5 Dual KB Push Press Load: Choice Conditioning “Hellfire Club” 3 Rounds for Time 400m Run 30 Abmat Sit-Ups 20 Dual DB Step-Ups 35/25# 10 Wall Walks Athletes Notes Time Domain: 18:00-25:00 Time Cap: 30:00

Saturday, June 25, 2022 T.U.P. 15-12-9-6-3 reps for time of: • 135/95 lb. power cleans • Pull-ups • 135/95 lb. front squats • Pull-ups Athletes Notes Time Domain: 15:00-25:00 Time Cap: 30:00 Partner Version Synchro Barbell Movements Alternate Rounds on Pull-Ups 3 Person Team Version 2 Person Working Synchro for all reps, 1 Person Resting

Friday, June 24, 2022 Conditioning “The Upside Down” For Time: 50 Wall Balls 20/14# 20 Strict Handstand Push-Ups 50/35 Cal Echo or 55/42 Cal C2 Bike 20 Strict Handstand Push-Ups 50 Alt DB Hang Snatch 50/35# R: 5:00 50 Wall Balls 20/14# 30 Push-Ups 50/35 Echo Bike or 55/42 Cal C2 Bike 30 Push-Ups 50 […]

Thursday, June 23, 2022 Strength Deadlift Every 2:30 for 12:30 5 Reps @ 70% 5 Reps @ 70% 4 Reps @ 80% 4 Reps @ 80% 3 Reps @ 83%+ Conditioning “The Monster” 11:00 AMRAP 9 Deadlifts 225/155#, 102/70kg 7 Bar Facing Burpees 5 Ring Muscle-Ups Athletes Notes Goal: ~1:30-2:00/Round ~6 Rounds +/- 10 Reps […]

Wednesday, June 22, 2022 Aerobic Conditioning “The Sauna Test” For Time: 1000m Row 200 Double Unders 1 Mile Run 200 Double Unders 1000m Row Bodyweight Variation For Time: 800m Run 200 Double Unders 1 Mile Run 200 Double Unders 800m Run Core Finisher 5 Sets, or 10:00 10/10 Side Plank Banded Row :25/:25 Split Stance […]

Tuesday, June 21, 2022 Weightlifting Clean and Jerk (23:00) Every 2:30 for 15:00 Set 1: 4 Reps @ 65% Set 2: 4 Reps @ 70% Set 3: 3 Reps @ 75% Set 4: 4 Reps @ 65%+ Set 5: 4 Reps @ 70%+ Set 6: 3 Reps @ 75%+ — Over Next 8:00 Complete Clean […]

Monday, June 20, 2022 Strength Back Squat Every 2:30 for 10:00 6 Reps @ 70% 6 Reps @ 70% 5 Reps @ 75% 5 Reps @ 80% Conditioning “The Weirdo on Maple Street” For Time: 50-40-30-20-10 Alternating Reverse Lunges 25-20-15-10-5 GHD Sit-Ups 5-4-3-2-1 Rope Climb Bodyweight Variation 50-40-30-20-10 Alternating Reverse Lunges 25-20-15-10-5 V-Ups 15-12-9-6-3 Strict […]

Sunday, June 19, 2022 Video Brief: https://youtu.be/Wc_6qRNfUyY Warm Up 3 Sets, For Quality 1:00 Row (:15sec Arms Only, :15sec Body + Arms, :15sec Legs + Body, :15sec Full Body) 10 Dual KB Deadlifts :40sec Plank :20/:20 Side Plank Midline/Aerobic Conditioning “Chasing Amy” 3 Rounds for Time 100ft Dual KB OH Carry 200m Row 200ft Dual […]

Saturday, June 18, 2022 Hero WOD “Giff” 4 Rounds for Time 800 meter Run, (w/Partner) *holding Med Ball 20#, 9kg 24 Power Snatches (75/55#, 34/25kg, Split 4 Bar Muscle-Ups (Each) 4 Turkish Get-Ups (53/35#, 24/16kg) (Synchro) *Partner Version

Friday, June 17, 2022 Video Brief: https://youtu.be/hPk_cUC5U5s Weightlifting/Strength 17:00 EMOM min 1: 5 Squat Cleans @ 65% min 2: 6 Bench Press @ 65% min 3: Rest *adjust loads min 4: 4 Squat Cleans @ 70% min 5: 6 Bench Press @ 70% min 6: Rest *adjust loads min 7: 3 Squat Cleans 75% min […]

Wednesday, June 15, 2022 Video Brief: https://youtu.be/gWddnqFTS1w Warm Up 3 Sets, For Quality 1:00 Bike 25ft/25ft Lateral Band Walk 25ft/25ft Banded Monster Walk 10/10 Single Leg Glute Bridges 10 Bootstrap Squats Strength Back Squat Every 2:30 for 10:00 Set 1: 6 Reps @ 65% Set 2: 6 Reps @ 70% Set 3: 6 Reps @ […]

Tuesday, June 14, 2022 Video Brief: https://youtu.be/CwLOZx4nq4w Strict HSPU progression 10:00 Running Clock 5 Sets 3-5 Eccentric Deficit HSPU R: as needed to hit quality reps Conditioning “School Ties” 2:30 AMRAP, :45sec rest x 4 Sets 8 Toe to Bar 4/4 SA DB Hang Clean and Jerk 50/35#, 22.5/16kg 24 Double Unders *pick up where […]

Monday, June 13, 2022 Video Brief: https://youtu.be/Ed3UMxIcyMI Weightlifting Snatch Every 2:00 for 12:00 Set 1: 5 Reps @ 65% Set 2: 4 Reps @ 70% Set 3: 3 Reps @ 75% Set 4: 5 Reps @ 65%+ Set 5: 4 Reps @ 70%+ Set 6: 3 Reps @ 75%+ % are of full snatch. These […]

Sunday, June 12, 2022 Take 15:00 to Establish a 1RM Bench Press Cardio Bodybuilding “Burnout” 10 Bench Press @ 185/125# 500/425m Row 20 Bench Press @ 155/105# 500/425m Row 30 Bench Press @ 135/95# 500/425m Row 40 Bench Press @ 95/65# 500/425m Row Bodyweight Variation 10-20-30-40-50 Push-Ups *400m Run b/s

Saturday, June 11, 2022 Video Brief: https://youtu.be/2aigTbLItpg BULGER Ten rounds for time of: • Run 150 meters • 7 Chest to bar pull-ups • 135/95 pound Front squat, 7 reps • 7 Handstand push-ups 30:00 Time Cap We have a solid mix here of Running, Chest to Bar Pull-Ups, Front Squats, and Handstand Push-Ups. The […]