Saturday, November 5, 2022 Partner Workout “Goodnight Moon” 4 Rounds for Time 400m Run Together w/Plate 30 Plate Ground to Overhead 200ft Plate Overhead Walking Lunges 45/25#, 20/10kg *Run together, but split the rest of the work Time Cap: 35:00

Friday, November 4, 2022 Weekly Chipper “Misirlou” For Time: 75 Wall Balls 20/14#, 9/6kg 50/40 Cal Row 25 Burpee Box Jump Overs 24/20′ 15 Ring Muscle-Ups Time Cap: 20:00 Optional Bodybuilding Finisher 9:00 EMOM min 1: 10-12 Feet Elevated Parallette Push-Up min 2: 16-20 Dual KB Gorilla Rows min 3: 10-12 Glute Bridge DB Pull-Overs […]

Thursday, November 3, 2022 Strength 8:00 EMOM min 1: 5 Push Press @ 90% of 5RM min 2: 10 TnG Deadlift @ Finishing weight from last week across or 60-70% of 1RM Barbell Conditioning/Cycling “Unchained” 5 Rounds For Time 3 Wall Walks 12 Hang Power Clean 9 Push Jerk Load: 135/95#, 61/43# QuickFit AMRAP 20 […]

Wednesday, November 2, 2022 Gymnastics Skill Session Handstand Walks Rope Climbs Gymnastics Conditioning “Surf Rider” 20:00 AMRAP 1 Legless Rope Climb 10m HS Walk 2/1 Rope Climbs 10m HS Walk 10/7 Cal Echo Bike or 12/9 Cal Assault Bike QuickFit Every 4:00 x 4 Sets 100 double-unders/50 Heavy Jump Ropes 10 Renegade Rows (Push Up […]

Tuesday, November 1, 2022 Strength Take 8:00 to Build to weight for Back Squats 20 Back Squats @ 60% +5-10# from last week Weightlifting High Hang Squat Clean + Hang Squat Clean Every 90sec for 12:00 (8 Sets) 1+1 @ 65% x 3 Sets 1+1 @ 70% x 3 Sets 1+1 @ 75% x 2 […]

Monday, October 31, 2022 Weightlifting 8:00 EMOM 2 High Hang Power Snatch + 2 Hang Power Snatch *starting @ 60% of 1RM and increase by feel Weekly 20:00 EMOM “Rumble” 20:00 EMOM min 1: Max Cal Row min 2: 11 Bar Facing Burpees min 3: 50 Double Unders min 4: 11 Power Snatch 95/65#, 43/30kg […]

Sunday, October 30, 2022 “I’m a nut, but not just a nut.” – Bill Murray Strength EMOM 16:00 EMOM min 1: 10 Bench Press min 2: 100ft Dual KB Overhead Carry min 3: 10 Bent Over Barbell Rows min 4: 100ft Dual KB Farmers Carry Athlete Choice on Loads Conditioning “Lost in Translation” 12:00 AMRAP […]

Saturday, October 29, 2022 “People are like music. Some speak the truth, and others are just noise.” — Bill Murray Hero WOD “Del” For time 25 burpees Run 400 meters with a 20/14#, 9/6kg medicine ball 25 weighted pull-ups with a 20/10#, 9/4.5kg DB Run 400 meters with a 20/14#, 9/6kg medicine ball 25 handstand […]

Friday, October 28, 2022 “This is not a dress rehearsal; this is your life.” — Bill Murray Strength E2MOM x 5 Sets Push Press (5RM) Set 1: 5 Reps @ 60% Set 2: 3 Reps @ 70% Set 3: 3 Reps @ 80% Set 4: 3 Reps @ 80%+ Set 5: 5 Rep Max Conditioning […]

Thursday, October 27, 2022 “Disneyland. The world’s biggest people trap, built by a mouse.” — Bill Murray Monostructural Focus “What About Bob” Every 5:00 for 30:00, 6 Sets 30/22 Cal Echo Bike or 33/25 Cal Assault Bike 400m Run Goal: 3:00 to 3:30/round Finisher 3 Sets, For Quality 16 Bent Over KB Seesaw Row 10 […]

Wednesday, October 26, 2022 “The best way to teach your kids about taxes is by eating 30 percent of their ice cream.” — Bill Murray Strength Every 2:00 for 10:00 10 TnG Deadlifts Start @ 50%, increase by feel and form, do not exceed 70% Conditioning Barbell Conditioning “Macho Man” EMOM, Until Failure 3 Power […]

Tuesday, October 25, 2022 “We’re Americans! Do you know what that means? It means our forefathers were kicked out of every decent country in the world.” — Bill Murray Gymnastics Focus 8:00 EMOM 8-12 Kipping Pull-Ups or Butterfly Pull-Ups Comp: Chest to Bar L2: Banded Strict Pull-Ups L1: Toenail Spot Pull-Ups Strength Biased: 5-8 Strict […]

Monday, October 24, 2022 “Whatever you do, always give 100%. Unless you’re donating blood.” — Bill Murray Strength Every 2:00 for 8:00 Pause Front Squat + 1 and 1/4 Front Squat + Front Squat @ 80% of 1RM Clean R: 8:00-12:00 @ 12:00: 20 Back Squats @ 60% of 1RM Conditioning “St. Vincent” For Time […]

Sunday, October 23, 2022 Gymnastics Skill/Mobility 5 Sets :15 L-Handstand Hold 5 Handstand Rocks R: as needed b/s Conditioning “Hector” 12:00 AMRAP :30sec Max Cals Machine Choice 100ft Dual KB OH Carry 44/26#, 20/12kg :30sec Max Cals Machine Choice 50ft Dual KB Front Rack Walking Lunges 53/35#, 24/16kg

Saturday, October 22, 2022 Skill Work: Bar Muscle-Up Progressions Conditioning “Barraza” 18:00 AMRAP 200m Run 9 Deadlifts 275/185#, 125/84kg 6 Burpee Bar muscle-ups