Saturday 06.24.23 “City Slickers” For Time: w/partner 2000m Row Buy-In *Partner Holds Forearm Plank into.. For Time 10-9-8-7-6-5-4-3-2-1 (Each) Alternating Single Dumbbell Devils Press 50/35lb, 22.5/16kg Box Jump Overs 24/20” into.. 1000m Row Cash-Out *Partner Holds Hollow Hold Time Domain: 25:00-30:00 minutes Time Cap: 35:00 minutes

Friday 06.23.23 “The Great Race” For Time: 400m Run 21 Dual Dumbbell Thrusters 50/35lb, 22.5/16kg 15 Bar Muscle-Ups 21 Overhead Squats 95/65lb, (43/30kg) Rest 2:00 minutes 400m Run 15 Dual Dumbbell Thrusters 50/35lb, 22.5/16kg 12 Bar Muscle-Ups 15 Overhead Squats, 115/75lb, (52/34kg) Rest 2:00 minutes 400m Run 9 Dual Dumbbell Thrusters 50/35lb, 22.5/16kg 9 Bar […]

Thursday 06.22.23 Weightlifting Power Clean Every minute on the minute, 5 Sets 2 Reps @ 75% Every minute on the minute, 4 Sets 2 Reps @ 80% Every minute on the minute, 3 Sets 1 Rep @ 85%+ “Maverick” 7:00 AMRAP 7 Deadlifts 225/155lb, (102/70kg) 7 Bar Facing Burpees QuickFit 4 Sets, For Time: 12 […]

Wednesday 06.21.23 “Blazing Saddles” 40 minute EMOM, Alternate each minute: Minute 1: 9/7 Calorie Echo Bike + 10 Air Squats Minute 2: 20 V-Ups or 15 GHD Sit-Ups Minute 3: 9/7 Calorie Row + 9/7 Handstand Push-Ups Minute 4: 50 Double Unders QuickFit 5 Sets 15/10 Calorie Ski 20 Air Squats 50 Flutter Kicks …into… […]

Tuesday 06.20.23 Gymnastics Skill Work Developing the Kipping Pull-Up “Inspo-Lynne” 2:30 AMRAP 20 Kipping Pull-Ups or 15 Strict Pull-Ups Max Dumbbell Bench Press, 50/35lb, 22.5/16kg Rest 2:30 between sets Continue until 100 reps Cap: 5 Rounds QuickFit 10 Rounds 200m Run 7 Wall Balls 5 Ring Rows or Strict Pull Ups

Monday 06.19.23 Weightlifting Snatch Every minute on the minute, 5 Sets 2 Reps @ 70-75% Every minute on the minute, 4 Sets 2 Reps @ 75-80% Every minute on the minute, 3 Sets 1 Rep @ 85%+ Strength Superset Every 2 minutes for 12:00 minutes, Alternating Stations Station 1: Back Squat 3 Reps Rest 20 […]

Sunday 06.18.23 Strength: 12:00 minute Running Clock to Complete 4 Sets 8/8 Front Rack Step-Ups + 10 Barbell Bent Over Rows Rest as needed between sets “Long Black Train” 12:00 AMRAP 30ft (10m) Handstand Walk 2 Rope Climb 100ft Farmers Carry 70/53lb, 32/24kg

Saturday 06.17.23 Strength / Accessories 9:00 EMOM min 1: 2/2 Turkish Get-Ups min 2: :30 Wall Sit (Optional Weighted) min 3: 8/8 Half Kneeling Rotational Ball Slams “Cigarettes and Whiskey” 3 Rounds (Each) For Max Reps Partner 1: 500/425m Row Partner 2: Max Rep Toe to Bar Rest 3:00 minutes between intervals Score = Partner […]

Friday 06.16.23 Weightlifting Every 2:30, 5 Sets Clean Pull + Low Hang Power Clean Rest 10 seconds Power Clean + Push Jerk Rest 10 seconds Power Clean + Split Jerk Starting @ 70% of Limiter “Horses in Heaven” 0:00-10:00 minutes For Time: 10 Lateral Burpees 10 Clean and Jerks @ 135/95lb, (61/43kg) 10 Lateral Burpees […]

Thursday 06.15.23 “A Knife and No Coin” 8 Minute AMRAP: 600m Run And in remaining time, complete as many rounds as possible: 18 Wall Balls 20/14lb, (9/6kg) 12 Strict Pull-Ups Rest 3:00 minutes 8 Minute AMRAP: 800m Run And in remaining time, complete as many rounds as possible: 15 Wall Balls 20/14lb, (9/6kg) 9 Strict […]

Wednesday 06.14.23 Strength Superset: Deadlift + Bench Press Every 3:00 minutes, 5 Sets Deadlift x 2.2.1 @ 80%+ + Bench Press x 5 @ 75%+ “A Thundering” Every 2:00 minutes, 6 Sets, Alternating Stations (3/each) Station 1: 50 Double Unders + 5 Wall Walks Station 2: 20 Russian Kettlebell Swings 70/53lb, (32/24kg) + 15/10 Ring […]

Tuesday 06.13.23 Strength Front Squat Every 3:00 minutes, 4 Sets Set 1: 12 Reps @ 60% Set 2: 10 Reps @ 67% Set 3: 8 Reps @ 70% Set 4: 8 Reps @ 72% “Keep the Wolves Close” 16:00 amrap 30/24 Calorie Row 20 Hang Squat Snatches, 95/65lb, (43/30kg) 10 Dual Dumbbell Box Step-Overs 50/35lb, […]

Monday 06.12.23 Strength Every 2:30, 4 Sets 5 Strict Press @ 75% Rest 20 seconds 3 Push Press @ 80%+ “The Sting of Wisdom” 3 Rounds 4:00 amrap 3 *Body Blasters 5 Box Jump Overs 24/20′ 10/7 Calorie Bike 2:00 rest *Body Blaster = Burpee + Kipping Pull-Up + Knees to Elbow QuickFit 6 Rounds […]

Sunday 06.11.23 “Fortune Faded” 2:00 AMRAP 200m Run -Max Distance Dual Dumbbell Suitcase Lunge 50/35lb, (22.5/16kg) Rest 1:00 minute between sets Continue until 300ft (100m) is completed Optional Accessories 3 Sets, For Quality 10 Reverse Nordic Curls 12 Glute Ham Raise or Partner Nordic Curls :20/:20 second Copenhagen Plank

Saturday 06.10.23 Gymnastics Skills and Drills Ring Muscle-Up Progression Skill Rope Climb Skill Work and Progressions “Rain Dance Maggie” In Teams of 3 Complete For Time: 60 Ring Muscle-Ups 60 Dual Dumbbell Bench Press 50/35lb, (22.5/16kg) 30 Rope Climbs 30 Devils Press 50/35lb, 22.5/16kg