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

Saturday 04.29.23 Partner AMRAP “We are the World” 4 Sets 5:00 AMRAP : 2:00 minute Rest 400m Run 30 Alternating Dumbbell Snatch 50/35lb, (22.5/16kg) 20 Box Jump Overs 24/20” Max Power Snatch in Remaining Time 135/95lb, 61/43kg

Friday 04.28.23 Strength Deadstop Deadlift (Heavy Session) Every 3:00 minutes, 5 Sets 4 Reps @ 80% 3 Reps @ 83% 3 Reps @ 85% 2 Reps @ 87%+ 2 Reps @ 90%+ “Man in the Mirror” For Time: 50/40 Strict Pull-Ups 100/80 Push-Ups 50 Toes To Bar 100 Air Squats QuickFit 10 Rounds For Time […]

Thursday 04.27.23 “Blood on the Dance Floor” Every 6:00 minutes, 5 Sets 400/350m Row 20/14 Calorie Bike 400m Run QuickFit 5 Rounds Reverse Sled Drag (there and back) 12/9 Calorie Ski Sideways Sled Drag (switch directions each way) 8 Devil Press

Wednesday 04.26.23 Strength Every 3:00 minutes, 4 Sets 4 Rep Front Squat *From the Floor Start @ 80% of 1RM Clean and Increase Loads “Thriller” 4 Rounds for Time 100 Double Unders 15 Burpee Box Jumps, 24/20” 5 Front Squat 225/155lb QuickFit Every 2:00 x 10 Rounds Even) Bike 32/24 Calories Odd) 16 Ring Push […]

Tuesday 04.25.23 Strength Part A) 8 minute EMOM 5 Banded Strict Press @ 40-45% (red bands) Percentage today is based off of your 1 rep max Strict Press (Rest 4:00 minutes between EMOM’s) Part B) 8 minute EMOM 3 Banded Deadlift @ 50-55% (green bands) Percentage today is based off of your 1 rep max […]

Monday 04.24.23 Snatch Complex Every 2:15 minute, 6 Sets, Complete the following: 2 Hang Snatches + 1 Overhead Squat Starting @ 80% of your 1rm Snatch and increasing load each set after. “Smooth Criminal” For Time 6-12-18-24 Overhead Squat 95/65lb Pull-Ups QuickFit Row 1500m 50 AbMat Sit Ups 50 Air Squats 50 Heavy Jump Ropes […]

Sunday 04.23.23 Deadstop Front Squat Dead Stop Front Squat with 2 second negative Every 30 seconds, 10 sets: 1 Dead Stop Front Squat with 2 seconds negative Holding 65% of your 1rm Front Squat Rest 2:00 minutes Every 30 seconds, 10 sets: 1 Dead Stop Front Squat with 2 seconds negative Holding 70% of your […]