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 […]

Wednesday 04.03.24 Strength Thrusters Every 2:00, 6 Sets 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% 5 Reps @ 75% 1 Rep @ 95% *From the Rack Conditioning “High Voltage” Every 2:00 minutes, 8 Sets 10 Handstand Push-Ups 50ft (15m) Dual Dumbbell Front Rack Walking Lunges 50/35lb, […]

Tuesday 04.02.24 Conditioning “Triple 4” 4 Rounds For Time 400m Row 40 Double Unders 400m Run 2 Minute Rest Between Rounds Time Domain: Men: 20:00-25:00, Women: 21:00-26:00 Time Cap: 30:00 minutes Optional Accessory Work 3 Sets, For Quality 8/8 Single Leg Barbell Hip Thrust + 10 Single Leg Hip Thrust Hold on Final Rep of […]

Monday 04.01.24 Strength Deadlift Every 3:00 minutes, 5 Sets Set 1: 3 Reps@ 82% Set 2: 2 Reps @ 85% Set 3: 2 Reps @ 87% Set 4: 1 Rep @ 90% Set 5: 1 Rep @ 95% Percentage is based on your 1-rep max Deadlift “Middle Child” For Time: 5-10-15-20 American Kettlebell Swings 53/35lb, […]

Sunday 03.24.24 Conditioning “Obliques” 3 Rounds for Quality 800m Run 20 Alternating Landmine Trunk Rotations @ 60/45lb, (27/20kg) 100/100ft Suitcase Carry 70/53lb, (32/24kg) 20 GHD Sit-Ups 50/50ft Single Arm Overhead Carry 70/53lb, (32/24kg) Optional Machine Finisher Every 4:00 minutes, 5 Sets 20 Second Max Calorie Echo Bike Let’s just say, this one should burn!

Saturday 03.23.24 Partner Hero WOD “Danny” 20:00 minute AMRAP w/Partner 30 Box Jumps 24/20’’ 20 Push Press 115/75lb, (52/34kg) 30 Pull-ups Optional Accessories : Bodybuilding 4 Sets, For Quality: 15 Banded Lat Press-Downs 8-10 Barbell Bent Over Rows 12-15 Dumbbell Floor Press 25 Banded Tricep Extensions Rest as needed between sets

Friday 03.22.24 Weightlifting Deadlift Every 3:00 minutes, 5 Sets 1 x 4 @ 80% 1 x 3 @ 82% 1 x 3 @ 85% 1 x 2 @ 87% 1 x 2 @ 90% Percentage is based on your 1-rep max Deadlift Rest as needed between sets Conditioning “Elizabeth” For Time: 21-15-9 Squat Cleans 135/95lb, […]

Thursday 03.21.24 Strength / Skill Spend 10:00 minutes building to a Heavy Turkish Get-Up Conditioning “The Turk” 24:00 minute EMOM minute 1: 1/1 Turkish Get-Ups minute 2: 14 V-Ups minute 3: 7/7 Single Arm Kettlebell Snatch minute 4: 14/11 Calorie Ski Erg Kettlebell Load: 53/35lb, (24/16kg) Machine Substitutions: 15/12 Calorie Row or Bike Erg 14/11 […]

Wednesday 03.20.24 Strength Push Press Every 2:00 minutes, 6 Sets Set 1: 3 Reps Set 2: 10 Reps Set 3: 3 Reps Set 4: 10 Reps Set 5: 3 Reps Set 6: 10 Reps Conditioning “Running Uphill” Every 2:00 minutes, Until Failure 200m Run 3* Burpee Box Jump Overs 24/20” *Increase Burpee Box Jump Overs […]