Thursday, February 2, 2023 Skill Work Handstand Walk Skills and Drills “Hughie” For Time 300 Double Unders 30 Wall Walks *Work can be partitioned as desired Starting @ 0:00 and Every 4:00 Complete 400m Run QuickFit Every 8:00 minutes, 3 sets 600m Run 1000m Bike 15 Double Dumbbell Deadlifts 12 Double Dumbbell Front Squats 9 […]

Wednesday, February 1, 2023 Deadlift Every 2:00 for 10:00 8 @ 60% 7 @ 65% x 2 Sets 6 @ 70%, 6 @ 70%+ “Kimiko” 16:00 EMOM min 1: 15/12 Cal Row min 2: 10 Dual DB Step-Overs 50/35lb, 22.5/16kg min 3: 18 GHD Sit-Ups or Medball Weighted Sit-Ups min 4: 18 Box Jump Overs […]

Tuesday, January 31, 2023 Weightlifting Split Jerk 12:00 EMOM Min 1-2 2 reps @ 65% Min 3-4 2 reps @ 70% Min 5-6 1 rep @ 75% Min 7-8 1 rep @ 80% Min 9-12 1 rep @ 85%+ “Soldier Boy” For Time: 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-Ups Chest to Bar Pull-Ups RPE: 7/10 QuickFit Every […]

Monday, January 30, 2023 Weightlifting Hang Squat Clean + TnG Squat Clean 10:00 EMOM 1+1 @ 72%+, increasing by feel Keep movement technical and fast “Butcher” For Time 30 Bar Facing Burpees 30 TnG Power Clean 135/95lb, 61/43kg *every break on Power Cleans complete 3 Bar Facing Burpees RPE: 9/10 QuickFit 5 Rounds for Time […]

Sunday, January 29, 2023 Conditioning “Spider” 4 Rounds for Time 400m Run 20 KB Sumo Deadlift High Pull 70/53#, 32/24kg 40 Air Squats Accessory Machine Conditioning Tabata Ski 8 Sets for Max Meters :20sec AMRAP :10sec Rest R: 2:00 Tabata Air Bike 8 Sets for Max Meters :20sec AMRAP :10sec Rest

Saturday, January 28, 2023 “The Way of Water” For Time 2000m Row Partner Holds Dual KB Front Rack 53/35#, 24/16kg into.. 100 Burpee Pull-Ups While Partner Holds KB in Suitcase Position 53/35#, 24/16kg into.. 50 Dual DB Bench Press 50/35#, 22.5/16kg While Partner Holds Handstand Time Domain: 20:00-25:00 Time Cap: 30:00 Finisher 3-4 Sets, For […]

Friday, January 27, 2023 Strength Every 3:00 for 12:00 5 Push Press @ 80% 10 Bent Over Barbell Rows @ light/moderate load “Sully” 14:00 AMRAP 14 Toe to Bar 14 Single DB Box Step Up 50/35# 24/20″ 14 SA DB Hang Clean and Jerk 50/35#, 22.5/16kg QuickFit 2 Rounds 1000m Ski 2000m Bike 40 Squats […]

Thursday, January 27, 2023 Skill/Strength 8:00 EMOM min 1: 1/1 Turkish Get-Ups min 2: 2-3 Rope Climbs Aerobic Capacity Work “Na’vi” 24:00 EMOM min 1: 15/11 Cal Echo Bike or 17/12 Assault Bike min 2: 50 Double Unders or 75 Single Unders min 3 + 4: 200m Run Sprint *Alternating Rounds of Single Unders and […]

Wednesday, January 25, 2023 Strength Pause Back Squat (1sec) + Back Squat Every 3:00 for 12:00, 4 Sets 1+2, @ 83%+ R: 2:30 b/s “Colonel Miles Quaritch” 10 Rounds for Time 9 Wall Balls 20/14#, 9/6kg 6 Handstand Push-Ups 3 Deadlifts 315/205#, 143/93kg QuickFit Every 3:00 for 18:00 12 Shuttle Runs 12 Dumbbell Bench Press […]

Tuesday, January 24, 2023 Gymnastics Skill Work Bar Muscle-Up Progression Pistol Progression “Pandora” Every 15:00 x 2 Sets 40/32 Cal Row 30 Hang Power Cleans 135/95#, 61/43kg 20 Bar Muscle-Ups 30 Bar Facing Burpees 40/32 Cal Row QuickFit 3 Rounds Of: 2 Sled Push (there and back = 1) 600m Run 2 Sled Push 1000/850m […]

Monday, January 23, 2023 Weightlifting Hang Squat Snatch + TnG Squat Snatch 10:00 EMOM 1+1 @ 72%+, increasing by feel Keep movement technical and fast “Neytiri” 5 Rounds for Time 10 Power Snatch 75/55# 50 Double Unders 10 Overhead Squats 75/55# Time Cap: 10:00 QuickFit 4 rounds for time of: 25 Kettlebell Swings 20 Wall […]

Sunday, January 22, 2023 Gymnastic Skill 20:00 Freestanding Handstand Hold Progressions “Stretch Armstrong” Every 3:00 for 15:00, 5 Sets 10 Strict Press 75/55#, 34/25kg :20 Barbell Overhead Hold 10/8 Strict Pull-Ups 100ft Bear Hug Sandbag Carry *Choice

Saturday, January 21, 2023 “Downsizing” 18:00 AMRAP, With a Partner 100 Deadlifts 225/155#, 102/70kg 200 Abmat Sit-Ups 100 Burpees Max Wall Balls 20/14#, 9/6kg in Remaining Time Finisher 3-4 Sets, For Quality 10/10 Single Leg Medball Hamstring Curl 1:00 Weighted Plank :30 Dual KB Front Rack Wall Sit

Friday, January 20, 2023 Weightlifting Every 2:30 for 15:00 Power Clean + Split Jerk + Squat Clean + Split Jerk Starting @ 65% of 1RM and build to a Heavy “Mitty” 10:00 AMRAP 8 Strict Handstand Push-Ups 12 SA KB Snatch 53/35#, 24/16kg (6/6) 50ft SA OH Walking Lunge 53/35#, 24/16kg QuickFit 2 Rounds For […]

Thursday, January 19, 2023 “Negative 25” Every 10:00 for 30:00 1000/850m Row 55/40 Cal C2 Bike or 50/35 Cal Echo Bike 400m Run Core Finisher 3 Sets 3:00 AMRAP 20 Alt V-Ups 10sec Hollow Hold 20 Russian Twists (over and back = 1) 10sec Hollow Hold R: 1:30 b/s Notes: The goal is to have […]