Sunday 05.14.23 Bench Press Take 10:00 to Build to a 3rm for the day Then in 6:00 minutes complete 1 x 3 @ 92% of your 3rm from above 1 x 4 @ 87% of your 3rm from above 1 x 5 @ 85% of your 3rm from above “Free Bird” Every 4:00 minutes for […]

Friday 05.12.23 “House of the Rising Sun” 4 Rounds for Time 200m Run 10 Pull-Ups 15 Push-Ups 40 Air Squats 15 Push-Ups 10 Pull-Ups 200m Run Rest 2:00 minutes between intervals Core Finisher 5 Rounds , For Quality :20/:20 Second Side Plank 10/10 Half Kneeling Paloff Press w/ Rotations :40 second Forearm Plank QuickFit AMRAP […]

Thursday 05.11.23 Strength Strict Press Take 10:00 to build to a 3rm for the day Then: in the next 6:00 minutes complete 1 x 3 @ 92% of your 3rm from above 1 x 4 @ 87% of your 3rm from above 1 x 5 @ 85% of your 3rm from above Rest as needed […]

Wednesday 05.10.23 Strength Heavy Deadlift Every 3:00 minutes, 4 Sets 2 Reps @ 90% 2 Reps @ 90% 2 Reps @ 90% 2 Reps @ 90% Percentages are based on your 1rm Deadlift “Kashmir” 2 Rounds, For Time: 25/20 Calorie Row 30 Alternating Dumbbell Snatches 50/35lb (22.5/15kg) 20/14 Calorie Echo Bike 50ft Dual Kettlebell Front […]

Tuesday 05.09.23 Gymnastics Skill Work Toes to Bar Rope Climbs “Comfortably Numb” 4:00 AMRAP 3/2 Rope Climbs 200m Run 15 Toe to Bar -Max Line Facing Burpees in Remaining Time 1:00 Rest between sets Continue until 100 Reps QuickFit EMOM 18 1) Ski 12/8 Calories 2) 5 D-Ball Clean to Shoulder 3) 5 Pull Ups […]

Monday 05.08.23 Weightlifting / Strength Every 90 seconds, 4 Sets Each Sets 1-4: 3 Overhead Squats Sets 5-8: 5 Front Squats Start @ 60-70 of your 1RM Overhead Squat and Front Squat and increase loads by feel “Smoke on the Water” For Time 21-15-9 Power Clean Thruster Load: 95/65lb, (43/30kg) Rest 2:00 minute 15-12-9 Power […]

Sunday 05.07.23 Strength Bench Press Every 3:00 minutes, 5 Sets 5 Bench Press @ 75%+ + 10 Dumbbell Bench Press, Moderate Load “Sarabi” 10:00 AMRAP 3 Wall Walks 10 Single Dumbbell Step-Overs 24/20′, (50/35lb, 22.5/16kg) 15 Crossovers or 30 Double Unders

Saturday 05.06.23 Gymnastics Skill Session: Bar Muscle Ups “Rottweiler” 4 Rounds (2/Partner) 15/11 Calorie Echo Bike 15 American Kettlebell Swings 53/35lb, (24/16kg) 15 Toe to Bar 12 American Kettlebell Swings 53/35lb, (24/16kg) 9 Bar Muscle-Ups 9 American Kettlebell Swings 53/35lb, (24/16kg) 9/7 Calorie Echo Bike *Alternate Full Rounds with your partner

Friday 05.05.23 Strength Every 3:00 minutes, 4 Sets 3 Back Squats @ 80-85% + 4 Seated Box Jumps to a High Box “Chihuahua” For Time: 75 Wall Balls 20/14lb, (9/6kg) 1 Mile Run 75 Wall Balls 20/14lb, (9/6kg) QuickFit Every 2:30 x 5 Sets 15/11 Calorie Ski 10 Double Kettlebell Deadlifts 100ft Farmers Carry at […]

Thursday 05.04.23 Strength 8 minute EMOM 5 Banded Strict Press @ 45% (red bands) Percentage today is based off of your 1 rep max Strict Press Rest 4:00 minutes between A and B Part B. 8 minute EMOM 3 Banded Deadlift @ 55% (green bands) Percentage today is based off of your 1 rep max […]

Wednesday 05.03.23 Kipping Pull Up Skill Day “Pittie” For Time: 60 Pull Ups 42 V-Ups 24 Dual Kettlebell Clean and Jerk 53/35lb, (24/16kg) Rest 5:00 minutes 6 Rounds, For Time: 10 Pull Ups 7 V-Ups 4 Dual Kettlebell Clean and Jerk 53/35lb, (24/16kg) QuickFit Every 3:00 x 7 Sets 200m Run 36 Double Unders 12 […]

Tuesday 05.02.23 Weightlifting Power Snatch Every 90 seconds, 10 Sets Set 1: 3 Reps @ 65% Set 2: 2 Reps @ 75% Set 3: 2 Reps @ 80% Set 4-10 1 Rep Building to a 1RM for the Day “Basenji” For Time 10 Rounds 30 Double Unders 3 Overhead Squats @ 185/125lb, (84/57kg) *the barbell […]

Monday 05.01.23 Clean Complex Every 90 seconds, 6 Sets: 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk Starting @ 80% of your 1rm Clean and Jerk and increasing “Aussie” 4 Rounds, For Time 21 Box Jumps, 24/20″ 15 Handstand Push-Ups 9 Power Cleans, 135/95lb (61/43kg) QuickFit 40-30-20-10 Reps of: Rowing (Calories) […]

Sunday 04.30.23 Gymnastics Skill 10:00 AMRAP Max Accumulated Freestanding Handstand Hold 1 Rep = 1 Sec “Don’t Stop ‘Til You Get Enough” 15:00 AMRAP 10/8 Calorie Row 10 Dumbbell Bench Press 50/35lb, 22.5/16kg 10 Ring Rows 10/8 Calorie Bike *Rings Set to Arm Distance Off Floor for RX Ring Row