Saturday, November 26, 2022 Conditioning Partner Workout “Twizzlers” 20:00 AMRAP 50/40 Row 40 Toe to Bar 30 Dumbbell Bench Press 50/35#, 22.5/16kg 20 Burpee Box Jump Overs 24/20′ Bodybuilding Finisher 8:00 AMRAP 15/10 Push-Ups 20 Banded Tricep Extensions :30sec Ring Plank

Friday, November 25, 2022 CHAD For Time: • 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb)

Wishing you a joyous Thanksgiving 2022!

Wednesday, November 23, 2022 Strength Strict Press 8 Reps @ 60% 8 Reps @ 65% 7 Reps @ 70% 7 Reps @ 75% 6 Reps @ 80% R: as needed b/s Conditioning “Good and Plenty” 15:00 AMRAP 3 Wall Walks 5 Wall Facing Handstand Push-Ups 12 Box Jump Overs 24/20 15 GHD Sit-Ups 45 Double […]

Tuesday, November 22, 2022 Weightlifting 10:00 EMOM 5 Hang Power Snatch @ 65-70% % of Power Snatch Conditioning “Rolo” For Time 21-15-9 Deadlifts 275/185#, 125/84kg Bar Facing Burpees Core Finisher 8:00 AMRAP :20 Planche Plank :15/:15 Star Plank :15/:15 Copenhagen Plank :20 Dual KB Front Rack Wall Sit QuickFit Every 2:00 for 10:00 15 Kettlebell […]

Monday, November 21, 2022 Strength 10:00 Clock Back Squat 20 Reps @ 5-10# heavier than last week Conditioning “Pop Rocks” 20:00 EMOM min 1: 16/13 Cal Row min 2: 15 Thrusters 95/65#, 43/30kg min 3: 15/11 Cal Echo Bike min 4: 3/2 Rope Climbs *last round max reps on each movement within the minute Accessories […]

Sunday, November 20, 2022 Conditioning “Cassius Clay” 30:00 AMRAP 200m Run 1 Round “Strict Cindy” 200m Run 2 Rounds “Strict Cindy” 200m Run 3 Rounds “Strict Cindy” 200m Run 4 rounds “Strict Cindy” and so on… Core Accessories (Optional) 3 Sets :20 Tuck L-Hang 20 Flutter Kicks 10 Tall Plank Knee to Elbow

Saturday, November 19, 2022 Barbell Conditioning “The Rumble in the Jungle” 5 Rounds Partner 1: Max Cal Bike Partner 2: “1 Round of DT” Partner 2: Max Cal Bike Partner 1: “1 Round of DT” Load: 155/105#, 70/48kg This is a versus workout, not a work together workout Partner 1 Calories vs. Partner 2 Calories […]

Friday, November 18, 2022 Gymnastics Skill Work Bar Muscle-Up Progression Weekly Chipper “Hard to Be Humble” For Time 20 Burpee Bar Muscle-Ups 60 Wall Balls 20/14#, 9/6kg 40 Toe to Bar 60/45 Cal Row 20 Devils Press 50/35#, 22.5/16kg Bodybuilding Finisher 5 Sets, For Quality 3-5 Weighted Strict Pull-Ups 6-8 Banded Strict Chest to Bar […]

Thursday, November 17, 2022 Conditioning “Now You See Me, Now You Don’t” Every 10:00 for 30:00 400m Run 200ft Farmers Carry 53/35#, 24/16kg 100ft Handstand Walk 100ft Front Rack + OH Carry 53/35#, 24/16kg 200m Run Core Finisher “7 Minute Abs” 7:00 AMRAP :10 Seated Pike-Up Hold :20/:20 Side Plank :30sec Hollow Hold :40sec Forearm […]

Wednesday, November 16, 2022 Weightlifting Every 2:00 for 12:00 3 Hang Squat Clean starting @ 70% and increase to a max Strength Conditioning “Float Like a Butterfly, Sting Like a Bee” Every 4:00 for 16:00 50 Double Unders 10 TnG Deadlifts 50 Double Unders Load: starting @ 65% and increase each set Posterior Chain Accessories […]

Tuesday, November 15, 2022 Strength/Weightlifting Push Press + Push Jerk Every 3:00 for 15:00 3+5 Starting @ 75% of 1RM Push Press Conditioning “Handcuffed Lightning” For Time 21-15-9 Strict Handstand Push-Up Line Facing Burpees Cal Echo Bike *Female Bike Cals = 18-12-6 Bodybuilding Accessories (Optional) 5 Sets 10 Dual DB Bench Press 10 Hex Press […]

Monday, November 14, 2022 Weekly EMOM “Impossible is Nothing” 20:00 EMOM min 1: 3 Hang Squat Snatch @ 70%+ min 2: 12 Dual KB Front Squat 53/35#, 24/16kg min 3: 15 Chest to Bar Pull-Ups min 4: Rest Strength 20RM Back Squat Day @ 5-10# heavier than last week Optional Accessories 3 Sets 16 Back […]

Sunday, November 13, 2022 Steady State Midline Conditioning “Hercules” 30:00 AMRAP 200m Run 200ft Farmers Carry 53/35#, 24/16kg 200m Run 100ft Bear Hug Sandbag Carry 150/100#, 68/45kg 200m Run 10/10 Single KB Contraleral Step-Ups 24/20′, 53/35#, 24/16kg 1:00 Forearm Plank Hold Rotation + Anti Rotation Accessories 3 Sets 8/8 Half Kneeling Rotational Medball Slam :15/:15 […]

Saturday, November 12, 2022 Partner Workout for Time “Sandlot” For Time 100 Cal Echo Bike or 110 Cal Assault Bike 100 American KBS 53/35#, 24/16kg 100 Lateral Burpee Over Partner 20 Rope Climbs 15ft 1:1 Work to Rest Time Cap: 25:00 Upper Body Push/Pull Finisher 12:00 EMOM, 3 Sets min 1: 8 Weighted Strict Chin-Ups […]