Wednesday 03.08.23 “Yondu” 3 Sets: 8:00 AMRAP: 1000m Run Max Cal Bike Score: Total calories on Echo Bike *Each new AMRAP increase run by 200m. Rd1 1000m, Rd 2: 1200m, Rd 3: 1400m Rest 4:00 minutes between amraps Running pace: begin with 5k pace and then increase pace each new amrap Stimulus: Lactate Threshold / […]

Tuesday 03.07.23 Weightlifting: Clusters / Thrusters Every 3:30 minutes, 5 sets, complete the following: 3 Cluster @ 70%, unbroken (tng) 2 Thrusters @ 80%, unbroken 1 Thruster @ 87-90% “The Broker” For Time: 21-15-9 Dual KB Hang Clean and Jerk 53/35lb, 24/16kg Chest to Bar Pull-Ups Time Domain: 3:00-6:00 Time Cap: 10:00 RPE: 9/10 Stimulus: […]

Monday 03.06.23 Weightlifting: Snatch Every 2:30 minutes, 6-8 Sets 1 Squat Snatch Starting @ 75% of 1rm and increase load each set Build up to a 1rm snatch for the day with the above format. “The Collector” 12 minute AMRAP: 14 Burpees to Target 8 Dual DB Box Step Overs, 24/20”, 50/35lb, 22.5/16kg 14 Toe […]

Sunday 03.05.23 “Tango” 20:00 AMRAP 10 Burpee Pull-Ups 15 Box Jumps 24/20′ 200 Run Pump Finisher 8:00 for Quality 15/10 DB Deficit Push-Ups 15 Dual DB Bicep Curls 10/10 Single Arm DB Rows

Saturday, 03.04.23 Partner Barbell Conditioning “Hotel” 12 Rounds Alternating w/partner, For Time: 12 Deadlifts 9 Hang Power Clean and Push Jerk 6 Front Squats Load: 135/95lb (61/43kg)

Thursday 03.02.23 “Alpha” Every 10:00 minutes, 3 Sets 50/40 Cal Row 30 Medball Weighted Sit-Ups 20/14lb, 9/6kg 40/30 Cal Echo Bike or 44/33 Cal Assault Bike 200ft Dual KB Front Rack Carry 53/35lb, 24/16kg QuickFit Every 6:00 for 3 Sets Run 600m 32 Steps Walking Lunge 16 Alternating Dumbbell Snatch 8 Dumbbell Goblet Thrusters

Wednesday, 03.01.23 “Bravo” 20:00 EMOM Min 1&2: 400m Run Min 3: 15 Hang Power Snatch 75/55lb, 34/25kg Min 4: Max Burpee Box Jump Overs 24/20” Min 5: Rest Shoulder Specific Accessory Health Part A) 4 Sets 7/7 Single Arm KB Z-Press 10 Dual DB Zottman Curls Part B) 4 Sets 6-8 Cuban Rotations 40×1 Tempo […]

Tuesday 02.28.23 Weightlifting: Clean & Jerk Every 2:00 for 12:00 2 Sets: 1 Clean + 2 Jerks @ 77% 4 Sets: 1 Clean and Jerk @ 85%+ Rest as needed between sets % are based off your 1rm clean & jerk “Whisky” 3 Rounds, For Time: 30 Wall Balls 20/14lb, 9/6kg 20 Chest to Bar […]

Monday, 02.27.23 Strength: Back Squat In 12 minutes, establish a Heavy 3 Rep Max Once you have established this number, please complete: Then 2×3 @ 90% of 3RM “Delta” For Time: 1000m Row @ 5k pace into: 4 Rounds of, 10 Strict Handstand Push-Ups 10 Dumbbell Hang Power Cleans, 2×50/35lb (2×22.5/15kg) 50 Double-Unders QuickFit 20 […]

Sunday, February 26, 2023 Skill Warm-Up A) Handstand Hold (Freestanding or Wall Supported) Accumulate 1:30 or 2:00 minutes B) Dead Hang Accumulate 2:00 minutes C) Ring Support Hold Accumulate 1:30 or 2:00 minutes *achieve in minimal sets as possible. “Tour de Vineyards” Every 7:00 minutes, 3 Sets: 15 Toes to Bar 50ft (15m) Dual Kettlebell […]

Saturday, February 25, 2022 3 Person Team Workout “Bourbon Street” For Time: 20 Strict Weighted Pull-Ups (total) 40 Synchro Deadlifts 225/155lb, 102/70kg 40 Synchro Alt DB Hang Snatch 50/35lb, 22.5/16kg 60 Synchro Pull-Ups 40 Synchro Alt DB Hang Snatch 50/35lb, 22.5/16kg 40 Synchro Deadlifts 225/155lb, 102/70kg 20 Strict Weighted Pull-Ups (total) 50/35lb, 22.5/16kg *Strict Weighted […]

Thursday, February 23, 2023 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 “The Strip” 20:00 EMOM min 1: Handstand Walk for Distance 25/25ft , (7m/7m) Segments min 2: 15-20 Unbroken V-Ups min 3: Shuttle […]

Wednesday, February 22, 2023 Strength Push Press: Every 2:00 minutes, 5 sets, complete the following: Sets 1: 5 reps @ 65% Set 2: 4 reps @ 70% Set 3: 3 reps @ 75% Set 4: 3 reps @ 80% Set 5: 3 Reps @ 85% “Joia Beach” 3 Sets: 3:00 minutes AMRAP 15 Dumbbell Bench […]

Tuesday, February 21, 2022 “Nash-Vegas” 3 Rounds, For Time: 32/24 Cal Row 24 Alt Dumbbell Hang Clean and Jerks 50/35lb, 22.5/16kg 16 Burpee Box Jumps 24/20′ 8 Power Cleans 185/125lb, 84/57kg QuickFit Every 4:00 x 5 Sets 1 Sled Push 10 Kettlebell Swings 25/20 Ski 10 Kettlebell Goblet Squats 1 Sled Push