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 […]

Friday, November 11, 2022 Strength Push Press Every 2:00 for 8:00 8 @ 60% 6 @ 65% 6 @ 70% Max Rep @ 75% (Cap of 12 Reps) Barbell Conditioning/Cycling “Ham Porter” 3 Sets 4:00 AMRAP 1-2-3-4-5… Power Cleans Front Squats Push Jerks 30 Double Unders Each Set R: 2:00 b/amraps Load: (155/105, 70/48kg), (185/125#, […]

Thursday, November 10, 2022 Bodybuilding Every 3:00 for 9:00 6-4-2 KB Renegade Row + Gorilla Row 12 Dual DB Bicep Curls Aerobic Capacity “Benny the Jet” 10 Sets 1:30 AMRAP 8 Shuttle Runs (25/25ft) -Max Distance Row 1:30 Rest QuickFit 7 Rounds For Time Of 15 Wall Balls 5 D-Ball Cleans Backwards Facing Sled Drag […]

Wednesday, November 9, 2022 Weightlifting Hang Squat Snatch + Low Hang Squat Snatch Every 90sec for 12:00 (8 Sets) 1+1 @ 65% x 2 Sets 1+1 @ 70% x 3 Sets 1+1 @ 75%+ x 3 Sets Conditioning “Smalls” 7:00 AMRAP 2-4-6-8-10-12… Alt DB Snatch 70/50#, 32/22.5kg 10 Wall Balls 11ft Target 20/14#, 9/6kg QuickFit […]

Tuesday, November 8, 2022 Strength Every 2:00 for 10:00 10 TnG Deadlifts Start @ 60%, increase by feel and form Weekly 20:00 EMOM “Squints” 20:00 EMOM min 1: 15/11 Cal Echo Bike or 18/13 Assault Bike min 2: 11 Burpees to Target min 3: 15 Toe to Bar min 4: 15 Handstand Push-Ups QuickFit 5 […]

Monday, November 7, 2022 Squat Progression Every 90sec, 6 Sets 3 Overhead Squats, starting at 70% of 1RM and increasing R: 5:00 Back Squats 20 Reps @ 5-10# increased weight from last week or 65% of 1RM Conditioning “Yeah-Yeah” 4 Rounds for Time 15 Pull-Ups 12 Box Jump Overs 24/20′ 9 Dual KB Clean and […]

Sunday, November 6, 2022 Conditioning “Stuck in the Middle with You” 6:00 AMRAP, 2:00 Rest x 3 Sets 400m Run 18 Toe to Bar 200ft Farmers Carry 70/53#, 32/24kg 12 Dual DB Bench Press 50/35#, 22.5/16kg -Max Strict Pull-Ups in Remaining Time Bodybuilding Finisher (Pulling Focus) 3 Sets, For Quality 10/10 Single Arm DB Bent […]