Thursday 04.18.24 Gymnastics Skills Handstand Walk Drills / Progressions Rope Climbs “The Overlook” 10 Rounds for Time 1 Rope Climb 15ft 5m (15ft) Handstand Walk 7/5 Strict Pull-Ups 15m (25/25ft) Mix Front Rack + Overhead Carry 53/35lb, 24/16kg Rest 1:00 minute after every 2 Rounds Time Domain: 19:00-24:00 (Including rest time) Time Cap: 27 minutes […]

Wednesday 04.17.24 Strength Take 15:00 minutes to Establish 3RM Overhead Squat Conditioning “Nancy” 5 Rounds for Time 400m Run 15 Overhead Squats 95/65lb, 43/30kg Optional Accessories 4 Sets, For Quality 5/5 Back Rack Bulgarian Split Squat 10 Barbell Hip Thrust

Tuesday 04.16.24 Gymnastics Test “Toe to Bar Stamina Test” 10:00 minute EMOM Unbroken Toe to Bar Test “Victory Formation” 10:00 minute AMRAP 20/15 Calorie Row 10/10 Kettlebell Hang Snatch 53/35lb, 24/16kg 20/15 Push-Ups Optional Accessory Work 3 Sets, For Quality 12 Chest Supported Trap 3 Raise 10/10 Single Arm Dumbbell Bent Over Rows :30 second […]

Monday 04.15.24 Gymnastics Skills and Drills Bar Muscle-Up Progressions “Just Enough” 6 Sets, For Max Calories 3:00 minute AMRAP 50 Double Unders 4 Dual Dumbbell Power Clean 4 Dual Dumbbell Step Overs 24″/20″ 4 Burpee Bar Muscle-Ups -Max Calorie Bike Rest 1:00 minute between Sets Dumbbells: 50/35lbs (22.5/15kg) Optional Accessories 3 Sets, For Quality 10 […]

Sunday 04.14.24 Conditioning “Carrying Cindy” 10 Rounds, For Time 100ft (30m) Farmers Carry 70/50lb, 32/22.5kg 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Time Domain: 10:00-15:00 minutes Time Cap: 25:00 minutes Bodybuilding Finisher 8:00 minute AMRAP 8 Dual Dumbbell Bicep Curls 8 Floor Dumbbell Pullovers 12 Behind the Neck Strict Press 16 Banded Tricep Extensions

Saturday 04.13.24 Conditioning “Row Away” 20:00 minute AMRAP Partner 1: Max Meter Row Partner 2: 10 Left Arm Dumbbell Snatches 25 ft. (8m) Single Dumbbell Overhead Walking Lunge 10 Right Arm Dumbbell Snatches 25 ft. (8m) Single Dumbbell Overhead Walking Lunge Dumbbell Load: 50/35lb, 22.5/15kg Alternate every time the round of Dumbbell Snatches and Overhead […]

Friday 04.12.24 Strength Test Take 20:00 minutes to Establish 1RM Deadlift Conditioning “Slinky” 5 Rounds for TIme: 3 Wall Walks 5 Squat Clean 50 Double Unders 5 Shoulder to Overhead Barbell: 155/105lb, 70/48kg Time Domain: 9:00-12:00 minutes Time Cap:15 Minutes Score: Time Optional Accessories 4 Sets, For Quality 10 Glute Ham Raises 15 Banded GHD […]

Thursday 04.11.24 Weightlifting Test-Day 10:00 minute EMOM 1 Power Snatch, Start @ 70% of 1RM 10:00 minute EMOM 1 Power Clean, Start @ 70% of 1RM Gymnastics Skill / Re-Test 10 Rounds, For Time: 7 Chest To Bar Pull-Ups Score: Time Cap: 10:00 minutes For this test today, you MUST rest after each round of […]

Wednesday 04.10.24 Conditioning “Flow State” 40:00 minute EMOM, 8 Sets minute 1: 13/10 Calorie Echo minute 2: 8 Burpee Box Jump 24/20” minute 3: 14/11 Calorie Row minute 4: 15 Wall Balls 20/14lb, (9/6kg) minute 5: 150m Run or 6 Shuttle Runs Score = Rounds You may take off a total of 5 rounds, which […]

Tuesday 04.09.24 Strength Take 15:00 minutes to Establish 1RM Bench Press Conditioning “Manic Midline” 15:00 minute AMRAP 5 Strict Handstand Push-Ups 10 Toe to Bar 15 American Kettlebell Swings 53/35lb, 24/16kg Optional Accessory Work 3 Sets, For Quality 16 Kettlebell Gorilla Rows 10/10 Pallof Press 20 Alternating V-Ups

Monday 04.08.24 Strength Take 20:00 minutes to Establish a 1RM Back Squat Conditioning “400 for 40” For Time: 400m Run 40 Back Squats 135/95lb, 61/43kg 400m Run Time: 6:00-8:00 minutes Time Cap: 10:00 minutes Optional Accessories Part A) 3 Sets x 20 Dual Dumbbell Walking Lunges, For Load Rest 1:00 minute between sets Part B) […]

Sunday 04.07.24 Conditioning “Steady Flow” 20:00 minute Continuous Clock for rounds + reps 10:00 minute AMRAP 300/270m Row 10 Alternating Dumbbell Power Snatch 50/35lb, 22.5/15kg 50 Double Unders Directly into.. 10:00 minute AMRAP 300/270m Row 200ft (60m) Dual Kettlebell Farmers Carry 70/53lb, 24/16kg

Saturday 04.06.24 Gymnastics Skills and Drills Ring Muscle-Ups Kipping Pull-Up / Butterfly Pull-Up Rope Climb Conditioning “Monkey Business” For Time: 2000m Run 180 Air Squats 60 Pull-Ups 1000m Run 90 Air Squats 30 Ring Muscle-Ups 500m Run 45 Air Squats 15 Rope Climbs Partners will run together and split the reps inside evenly. Time Domain: […]

Friday 04.05.24 Conditioning “The Octagon” 3 Sets for Total Reps: 1 Minute Bar Facing Burpee 1 Minute Deadlift 1 Minute Toes to Bar 1 Minute Shoulder to Overhead 1 Minute Calorie Echo BIke 1 Minute Rest Barbell: 155/105 (70/48 kg) Score = Reps / Set Optional Accessories 4 Sets, For Quality 10 Glute Ham Raises […]

Thursday 04.04.24 Weightlifting 8:00 minute EMOM Muscle Clean + Hang Power Clean @ 40%+, increasing loads % of Power Clean Conditioning “Hip Hop Dance Party” [For Time] 3-6-9 Hang Power Clean 155/105lb, 70/48jkg Box Jump Overs 24/20” Rest 2:00 minutes 6-9-12 Hang Power Clean 135/95lb, 61/43kg Box Jump Overs 24/20” Rest 2:00 minutes 9-12-15 Hang […]