Friday 07.21.23 Strength Deadlift Every 4:00 minutes, 4 Sets Sets 1-2 2 Reps Rest 30 seconds 2 Rep Rest 30 seconds 1 Rep @ 85% across Sets 3-4 1 Rep Rest 30 seconds 1 Rep Rest 30 seconds 1 Rep @ 90% across “Jailbreak” For Time 60/45 Calorie Echo Bike 30 Deadlifts 225/155lb, (70/48kg) 30 […]

Thursday 07.20.23 Weightlifting Every 2:00 minutes, 5 Sets, Complete the following: 1 Clean Rest 20 seconds 1 Clean and Jerk Starting @ 80% of your 1rm Clean and Jerk and increasing the load each set “Monkey Business” 11:00 AMRAP 1 Legless Rope Climb 3 Burpee Box Jump Overs 24/20” 5 Dual Kettlebell Hang Clean and […]

Wednesday 07.19.23 “Rowdy McRowface” For Time: 2000m Run 1000m Row 1500m Run 750m Row 1000m Run 500m Row

Tuesday 07.18.23 Strength Bench Press Every 2:30 minutes, 5 Sets, Complete the following: 3 reps Starting @ 75% of your 1rm Bench Press and increasing the load each set aiming to establish a heavy triple for the day. “Stretch Armstrong” 4 Rounds for Time 10 Power Snatch 95/65lb, (43/30kg) 5 Wall Walks 15/10 Strict Ring […]

Monday 07.17.23 Strength Front Squat Every 3:00 minutes, 4 Sets Set 1: 8 Reps @ 70% Set 2: 8 Reps @ 70% Set 3: 6 Reps @ 80% Set 4: 6 Reps @ 83%+ “Barbelle Fett” 4 Rounds For Time: 50 Double Unders 25-20-15-10 Toes To Bar Dumbbell Front Squats @ 50/35 lb (22/16 kg)

Sunday 07.16.23 “Keeping the Faith” 20:00 AMRAP 5 Medball Weighted Strict Pull-Ups 20/14lb 10 Ring Dips 15 Wall Balls 20/14lb,( 9/6kg), 10/9ft Target

Saturday 07.15.23 “The Watch” In Pairs, 2 Rounds For Time: 800m Run 400ft Sandbag Carry 150/100lb, 68/45kg 40 Deadlifts 225/155lb, 102/70kg 400ft Farmers Carry 70/53, 32/24kg 40 Box Get-Overs 48″/40″

Friday 07.14.23 Barbell Primer Every 90sec, 4 Sets, building Tall Clean Hang Squat Clean Full Clean “Tropic Thunder” For Time: 120 Double Unders 90 Toe to Bar 60 Handstand Push-Ups *Can Partition in anyway you want to into… 10-8-6-4-2 Squat Cleans Loads: 135/95lb , 61/43kg 155/105lb, 70/48kg 185/125lb, 84/57kg 225/155lb, 102/70kg 245/165lb, 110/75kg

Thursday 07.13.23 Gymnastics Rope Climbs Every 2:00 minutes, 4 Sets 3/2 Rope Climbs “Mitty” Every 5:00 minutes, 6 Sets 20/16 Calorie Row 18/15 Calorie Ski 16/12 Calorie Echo Bike

Wednesday 07.12.23 Weightlifting Every 2:30, 5 Sets Power Snatch Rest 10 seconds Hang Squat Snatch + Overhead Squat Rest 10 seconds Squat Snatch @ 80-85%+, Percentages are based on your 1rm Power Snatch “White Goodman” Every minute on the minute until the work is complete: 9 Power Snatch Max Bar Facing Burpees Load: 95/65lb, (43/30kg) […]

Tuesday 07.11.23 Strength Back Squat Clusters Every 3:30 minutes, 4 Sets Sets 1-2 2 Reps Rest 30 seconds 2 Rep Rest 30 seconds 1 Rep @ 85% across Sets 3-4 1 Rep Rest 30 seconds 1 Rep Rest 30 seconds 1 Rep @ 90% across “Hal L” 16:00 EMOM min 1: 10 Dual Kettlebell Front […]

Monday 07.10.23 Strength Push Press (Waves) Every 4:00 minutes, 3 Sets 3 Reps @ 80% Rest 1:00 minute and adjust loads 2 Reps @ 85% Rest 1:00 minute and adjust loads 1 Rep @ 90%+ Gymnastics Skills and Drills : Ring Muscle-Up “Camp Hope” 12:00 AMRAP 9 Box Jump Overs 24/20” 7/7 Single Arm Shoulder […]

Sunday 07.09.23 “Karabel” 10 Rounds for Time 3 Snatch 135/95lb, (61/43kg) 15 Wall Balls 20/14lb, (9/6kg) *assumed these will be power snatch today, but can be squat if you choose Accessories / Finisher 5 Sets 3-5 Snatch Pulls @ 90-100% of 1RM 10-12 Dual Dumbbell Bent Over Rows 20 Alternating V-Ups

Saturday 07.08.23 “Lucky” In Pairs, For Time: 4000m Echo Bike (Split) 10 Dual Dumbbell Hang Clean and Jerks Synchronized 50/35lb (22.5/15kg) 2000m Row (Split) 20 Dual Dumbbell Hang Clean and Jerks Synchronized 50/35lb (22.5/15kg) 1000m Ski Erg (Split) 30 Dual Dumbbell Hang Clean and Jerks Synchronized 50/35lb (22.5/15kg) 500m Run Together

Friday 07.07.23 Strength (15:00 minutes) Every 2:30, 6 Sets Sets 1-3: Front Squat Clusters 2.2 @ 85%+ Rest 30 seconds between clusters Sets 4-6 Back Reverse Lunges 5/leg , Choice on Load Rest 30 seconds per leg “Gambino” 7 Rounds, For Time: 7 Dumbbell Bench Presses, 70/50lb, 32/22.5lb 7 Burpee Chest to Bar Pull-Ups 7 […]