Tuesday, October 4, 2022 Strength 12:00 EMOM min 1: 5/5 Single Arm DB Strict Press min 2: 8 Barbell Bent Over Rows *building to 5RM Strict Press on Each Arm, Bent Rows at moderate load across Aerobic Capacity Work “10x500m Row Test” 10 Sets x 500m @ ~2k Pace R: 1:00 b/s *score is Average […]

Monday, October 3, 2022 Strength Front Squat + Back Squat Every 3:00 for 15:00 2 Front Squats + 4 Back Squats *start @ 80% of Front Squat “Liar Liar” For Time 150 Wall Balls 20/14# EMOM, starting at 0:00 Complete 5 Deadlifts 225/155# Time Cap: 15:00 QuickFit 18:00 AMRAP 2 Rounds 10 Ring Rows 10 […]

Sunday, October 2, 2022 Full Body Focused EMOM “Box Cutter” 25:00 EMOM, 5 Sets min 1: 12 Goblet Cyclist Squats min 2: 2/2 Turkish Get-Ups min 3: 10/10 Dual KB Staggered Stance Romanian Deadlifts min 4: 10/10 Single Arm Strict Press min 5: 16 Dual KB Gorilla Rows Load: Choose loads that allow for unbroken […]

Saturday, October 1, 2022 “Chemistry” 10 Rounds For Time: Partner 1: 400m Run Partner 2: Completes 1 Round 18 GHD Sit-Ups or 25 Abmat Sit-Ups 9 Burpee Box jump Overs 24/20” *Each Partner must complete 5 rounds of run + 5 Rounds of GHDs and Burpee Box Jumps Time Cap: 30:00

Friday, September 30, 2022 “Open House” 20:00 AMRAP 3 Shoulder to Overhead 185/125# 5 Bar Muscle-Ups 8 Alt Pistols Friday Finisher 3 Sets Max DB Pinch Grip Hold (25/15#, 12/7kg per hand) R: 15sec 10 Barbell Curls R: 15sec Max Dual KB Overhead Hold 53/35#, 24/16kg R: 15sec 10 Barbell Strict Press R: 60sec QuickFit […]

Thursday, September 29, 2022 Strength Box Squat 12:00 EMOM Min 1-6: 3 Reps @ 70-75% Min 7-12: 3 Reps @ 80-85% “Peekaboo” Every 5:00 for 10:00 15-12-9 Alt DB Snatch 50/35# Lateral Burpees over DBs *Sprint! QuickFit For Time 30x25ft Shuttle Runs (750ft Total) 30 Burpees 30 Kettlebell Swings 20x25ft Shuttle Runs (500ft Total) 20 […]

Wednesday, September 28, 2022 “Breakage” 4 Sets, For Distance 6:00 AMRAP 800m Run -Max Meter Row R: 3:00 b/s Total Time: 36:00 Accessories 3 Sets, For Load 100ft Sled Drag March 100ft Reverse Sled Drag 50/50ft Sled Lateral Shuffle R: as needed between exercises and sets QuickFit 5 Rounds for Time Of: Sled Push, there […]

Sunday, September 25, 2022 Gymnastics Skill Practice Time 15:00 Play time L-Sit to Shoulder Stand L-Sit Progressions Shoulder Stand Progressions “Petey Bird” Conditioning 4 Sets 2:30 AMRAP, 1:00 Rest 50ft Handstand Walk 200m Run Max Dual DB Push Press in Remaining Time Load: 35/25#

Saturday, September 24, 2022 Weightlifting EMOM 10:00 EMOM 1 Power Snatch *start @ 70% and increase to heavy single for the day “Soup Du Jour” Partner WOD AMRAP 20 1-2-3-4-5-6-7-etc Power Snatch 135/95# *15/12 Cal Bike to Finish Each Set (Each Partner will complete the 1s, then 2s, then 3s, and up, relay style) Limited […]

Friday, September 23, 2022 “He Must Workout” Battery Work 20:00 EMOM Min 1: 4 Front Squats *from floor Min 2: 8 Burpee Box Jump Overs 24/20” Min 3: 10 Deadlifts *at front squat load Min 4: 14 Bar Facing Burpees Min 5: Rest and adjust loads *starting loads @ 75-80% of limiting movement Friday Finisher […]

Thursday, September 22, 2022 Push/Pull EMOM *Speed Focus 12:00 EMOM Min 1: 5 Bench Press @ 60% (00×0 tempo) Min 2: 5 Pendlay Row *speed off the floor “Mock! Yeah! Ing! Yeah!” 12:00 AMRAP 6 Renegade Rows 50/35# (push up + L + R = 1) 24 Running Single Unders 10 Toe to Bar 20 […]

Wednesday, September 21, 2022 “Limo Driver” For Time 400m Run 20 American KBS 20 Wall Balls 400m Run 30 American KBS 30 Wall Balls 400m Run 40 American KBS 40 Wall Balls 400m Run 30 American KBS 30 Wall Balls 400m Run 20 American KBS 20 Wall Balls 400m Run Load: 53/35# 20/14# Time Cap: […]

Tuesday, September 20, 2022 Weightlifting/Strength Every 90sec for 15:00 (5 Sets) Station 1: 3 Push Press Station 2: 2 Push Jerks + 2 Split Jerks Start @ 75% of Push Press, and increase loads *The push jerk + split jerks are to be done at the same weight as the push press. Build to a […]

Monday, September 19, 2022 Strength Take 12:00 to Establish a 5RM Back Squat Row Progression 3 Sets 4:00 AMRAP, Max Meters 4:00 Rest Goal: 2k pace for each 4:00 segment. These should be near all-out efforts and we have equal work to equal rest today. Expectation is definitely to have some respiratory fatigue here as […]

Sunday, September 18, 2022 Strength Take 10:00 to Establish a 1RM Turkish Get-Up Carry Conditioning “Bertier” 10:00 AMRAP 100ft Dual KB Farmers Carry 50ft Dual KB Front Rack Carry 25ft Dual KB Overhead Carry Load: 53/35# *Every Time you have to put down the KBs, Complete 1:00 Forearm Plank Hold Score is Total Distance Walked