Saturday 04.22.23 “A Little Stitious” 20:00 AMRAP, w/Partner 15 Wall Walks 45 Toes To Bar 60 American Kettlebell Swings 53/35lb, 24/16kg 90 Double Unders Partition Work with Partner as desired Core Finisher Accumulate the following time frames: 1:30 L-Sit Hold 1:00 Top of Pull-Up Hold 30 Straddle Leg Lifts *Try to accumulate the following times […]

Friday 04.21.23 Strength Strict Press Complex Every 2:30 minutes, 5 Sets: 1 Strict Press w/3 second lower 1 Deadstop Strict Press 1 Strict Press **From the Floor** “Lyon” 5 Rounds for Time 7 Squat Cleans (165/115 lb, (75/50kg) 7 Shoulder-to-Overheads (165/115 lb), (75/50kg) 7 Burpee Chest-to-Bar Pull-Ups 2 minutes Rest between rounds QuickFit 3 Rounds […]

Thursday 04.20.23 Snatch Complex 10 minute EMOM Min 1: 3 Power Snatches @ 75% Min 2: 2 Power Snatches @ 82% Min 3: 1 Power Snatch @ 85% *The last minute will have you finish on the 3 reps @ 75% of your 1rm. Percentages are based on your 1rm Power Snatch “Early Bird and […]

Wednesday 04.19.23 Strength Take 10:00 minutes Build to a Heavy 5 rep Back Squat then complete: Every 2:30 minutes, 3 Sets 3 Sets 5 Back Squats @ 80% + 3 Broad Jumps for Max Distance “Where are the Turtles?” 3 Rounds for Time 30 Wall Balls 20/14lb, (9/6kg) 20 Push-Ups 10 Box Jumps 30/24′ QuickFit […]

Tuesday 04.18.23 Ring Muscle-Up Skill Day -Ring Row Muscle-Up Transition -Toenail Spot Muscle-Up -Banded Ring Muscle-Up (Strict + Kipping) -Box Transition Muscle-Up -Kip Swing Ring Pull-Up -Ring Swing (Low and High Ring Drils) “Text 911” 4 Rounds for Time 400m Run 25 V-Ups 9/7 Ring Muscle-Ups Rest 3:00 minutes between sets QuickFit 3:00 minutes on […]

Monday 04.17.23 Strength Deadstop Deadlift (Heavy Session) Every 3:00 minutes , 5 Sets 4 Reps @ 75% 4 Reps @ 80% 4 Reps @ 80% 3 Reps @ 85% 2 Reps @ 87+% “I Declare Bankruptcy” For Time 3 Rounds 5 Wall Facing Handstand Push-Ups 10 Sumo Deadlift High Pull 75/55lb, 34/25kg into… 3 Rounds […]

Sunday 04.16.23 Strength Every 3:00, 4 Sets 8 Pause Bench Presses @ 60-65% Rest: 30 seconds 4 Tempo Front Squats 62-67% “Hop on Pop” 3 Sets, For Time 100ft (30m) Dual Dumbbell Walking Lunges 2×50/35lb, (22.5/16kg) Farmers Loaded 20 Burpees 4/3 Rope Climbs Rest 2:00 minutes between sets

Saturday 04.15.23 “The Lorax” 10 Rounds, For Time 15 GHD Sit-Ups 15 Box Jumps 24/20′ 15 American Kettlebell Swings 53/35lb, 24/16kg *To be completed with partner in leap frog pattern, alternating movements Core Finisher 3 Sets, For Quality :20 Weighted Hollow Hold Rest 20 seconds ::30/:30 Side Plank Rest 20 seconds :40 Weighted Forearm Plank […]

Friday 04.14.23 “Cat in the Hat” 12:00 AMRAP 1 Mile Run Buy-In AMRAP in Remaining Time 20 Pull-Ups 40 Push-Ups 60 Air Squats Rest 2:00 minutes 8:00 AMRAP 800m Run Buy-In AMRAP in Remaining Time 10 Pull-Ups 20 Push-Ups 30 Air Squats Rest 2:00 minutes 4:00 AMRAP 400m Run AMRAP in Remaining Time 5 Pull-Ups […]

Thursday 04.13.23 Skills and Drills 10:00-15:00 Handstand Walk Play Time — -Wall Walk + Wall Facing Shoulder Taps -Wall Supported Handstand Weight Shifts -Handstand Walk to Wall -Partner Assisted Handstand Walk “Fox in Socks” Every 4:00 minutes, 4 Sets 50ft (15m) Handstand Walk 22/15 Cal Echo Bike 15 Deadlifts 225/155lb, (102/70kg) QuickFit 10 Rounds, For […]

Wednesday 04.12.23 “Zax” For Time: 1500m Row 10 x Shuttle Run (25/25ft) 30 Burpee Box Jump Overs, 24/20” 30 Dual Kettlebell Clean and Jerks, 53/35lb, (24/16kg) 30 Burpee Box Jump Overs, 24/20” 10 x Shuttle Run (25/25ft) 1500m Row QuickFit 0:00 – 6:00 30 V-Ups into: 2 Rounds, 8 Alternating Dumbbell Snatch 6 Dumbbell Thrusters […]

Tuesday 04.11.23 Gymnastics Strength / Murph Prep 4 Sets, For Quality 1:00 Max Strict Pull-Ups 31×1 Tempo Rest 30 seconds 1:00 Max Ring Push-Ups 31×1 Tempo Rest 30 seconds “Horton” 3 Sets, For Distance 4:00 AMRAP 10 Strict Handstand Push-Ups 20 Renegade Rows 50/35lb, (22.5/16kg) 100 Double Unders -Max Distance Farmers Carry in Remaining Time […]

Monday 04.10.23 Weightlifting Clean and Jerk Every 2:30 Minutes, 5 sets, complete the following: 1 Squat Clean + 1 Hang Squat Clean (unbroken) Rest: 10 seconds 1 Clean and Jerk Strength Take 10:00 to Build to a Heavy 3 rep Back Squat then complete: Every 2:00 minutes, 5 Sets 3 Back Squats @ 80% + […]

Sunday 04.09.23 “AFC Richmond” 20:00 AMRAP 10 Alternating Dumbbell Hang Clean and Jerk 50/35lb, (22.5/16kg) 5/5 Contralateral Step-Ups 50/35lb, (22.5/16kg) 24/20’’ 20 Air Squats 50/50ft Single Arm Overhead Carry, 50/35lb, (22.5/16kg) Optional Accessories: Stability and Unilateral Strength Every 3:00 for 15:00 (5 Sets) 2/2 Turkish Get-Ups 4/4 KB Crossbody Tall Kneeling to Standing 6/6 Weighted […]

Saturday 04.08.23 “Queens Park” For Time, Split w/Partner Buy In: 200 Double Unders Into: 3 Rounds, 50/40 Cal Row 50/40 Push-Ups 50 V-Ups Into Cash-Out: 200 Double Unders Partition as desired Time Domain: 25:00-30:00 Time Cap: 35:00 Stimulus: Muscular Endurance / Stamina/ Partner Workout Primary Objective: Complete the 3 rounds of Cal Row + Push-Ups […]