Friday, July 29, 2022 Video Brief: https://youtu.be/yQ1mCW6-sU0 Strength Take 12:00 to Establish 3RM Front Squat from the Floor “Animal Kingdom” 90sec AMRAP, 60sec Rest Round 1: 9 Squat Cleans 135/95# 9 Bar Facing Burpees Max Devils Press 50/35# Round 2: 7 Squat Cleans 135/95# 7 Bar Facing Burpees Max Devils Press 50/35# Round 3: 5 […]

Thursday, July 28, 2022 Video Brief: https://youtu.be/50ZO2VD5WPc Gymnastics Skills and Drills Bar Muscle-Ups Handstand Walk “Dollywood” 16:00 AMRAP 20 GHD Sit-Ups 25ft Handstand Walk 8 Bar Muscle-Ups Bodyweight 16:00 AMRAP 20 V-Ups 25ft Handstand Walk 8 Burpee Jumping Pull-Ups Jerry Intervals 4 Rounds 200m Run 500/425m Row or Ski or 1000m/850m Bike 200m Run Rest […]

Wednesday, July 27, 2022 Video Brief: https://youtu.be/HfJPaS2oxPw Strength Deadstop Deadlift Every 3:00 for 15:00 Set 1: 4 Reps @ 80% Set 2: 4 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 3 Reps @ 85% Set 5: Max Reps @ 85% Score is reps on final barbell. Record loads in Notes. “Epcot” […]

Tuesday, July 26, 2022 Video Brief: https://youtu.be/JBHWJCIQygw “Magic Kingdom” For Time: 150 Double Unders 75 Wall Balls 20/14# 2000/1700m Row 100 Double Unders 50 Wall Balls 20/14# 1000/850m Row 50 Double Unders 25 Wall Balls 20/14# 500/425m Row Bodyweight Variation For Time: 200 Double Unders 100 Air Squats 2000m Run 150 Double Unders 75 Air […]

July 25, 2022 Video Brief: https://youtu.be/zNzKxk5z5qc Warm Up 8:00 EMOM min 1: Cardio Choice, Easy min 2: 7 Hang Muscle Snatch + 7 Overhead Squats min 3: 7/7 KB Windmills min 4: 5 Seated Box Jump to High Box Weightlifting Snatch Every 90sec, 9 Sets (3 Rounds) 3 Reps @ 80% 2 Reps @ 85% […]

Sunday, July 24, 2022 Weightlifting Clean Segmented Deadlift 5 Sets x 3 Reps @ 90-95% of Clean *Segmented as pause just off floor, at the knee, then at the hip then stand “Carmine Falcone” 10:00 AMRAP 20/16 Cal Row 10 Power Cleans 60% 20/16 Cal Row 8 Power Cleans 70% 20/16 Cal Row 6 Power […]

Saturday, July 23, 2022 Video Brief: https://youtu.be/ItU7ydnpd9Y BULL Two rounds of: • 200 Double-unders • 135/95 pound Overhead squat, 50 reps • 50 Pull-ups • Run 1 mile Optional: Completed with a Partner, split evenly, even the run and these are to be broken by 400m at a time Time Domain: 35:00-45:00 45:00 Time Cap

Friday, July 22, 2022 Video Brief: https://youtu.be/5myJ6iQ019w Warm Up 2 Sets 10 Alternating Bird-Dogs w/2sec pause at extension 10 Banded Psoas March 2 Wall Walks + :15sec Wall Facing Handstand Hold 10 Deep Lunge Mountain Climbers 6-8 Push-Ups Strength Strict Press Every 2:00 for 10:00 Set 1: 4 Reps @ 80% Set 2: 4 Reps […]

Thursday, July 21, 2022 Video Brief: https://youtu.be/ryUWoMPW7B8 Warm Up Workout Definition 2 Sets, For Quality :30sec Machine 10 Ring V-Outs :30sec Machine 10 Alt V-Ups :30sec Machine 2/2 Turkish Get-Up “Robin” 30:00 EMOM min 1: 15/11 Cal Bike min 2: 15 Single DB Step-Overs 50/35# min 3: 15/12 Cal Row min 4: 30 Air Squats […]

Wednesday, July 20, 2022 Video Brief: https://youtu.be/XXB2ATbIn7E Gymnastics Ring Muscle-Up Skills + Drills “The Joker” For Time: 30 American KBS 9 Ring Muscle-Ups 30 American KBS 7 Ring Muscle-Ups 30 American KBS 5 Ring Muscle-Ups Load: 53/35# QuickFit 3 Rounds 30 Alternating V-Ups :60s Low Ring Plank 15 Double Dumbbell Push Press 400m Run

Tuesday, July 19, 2022 Video Brief: https://youtu.be/hb8HqM2VlKE Strength Back Squat Every 3:00 for 15:00 Set 1: 4 Reps @ 80% Set 2: 4 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 3 Reps @ 85% Set 5: Max Reps @ 85% “The Riddler” 12:00 AMRAP 50 Wall Balls 20/14# 40 Toe to […]

Monday, July 18, 2022 Video Brief: https://youtu.be/PkOBGedkWo4 Weightlifting Every 2:00 for 12:00, 6 Sets Power Clean + Squat Clean + Split Jerk 1+2+1 @ 72% 1+2+1 @ 77% 1+1+1 @ 82% 1+2+1 @ 75% 1+2+1 @ 80% 1+1+1 @ 85% Meant to be performed as a complex Clean Pulls 4 Sets x 3 Reps @ […]

Sunday, July 17, 2022 “Behind the Sun” Every 3:00 for 24:00, 8 Sets Station 1: 80 Double Unders 40ft Handstand Walk Station 2: 18 GHD Sit-Ups 9 Sandbag Clean to Shoulder 150/100#

Saturday, July 16, 2022 Video Brief: https://youtu.be/Y3sJTuziHRU HILDY • 100-calorie row • 75 thrusters, 45-lb. barbell • 50 pull-ups • 75 wall-ball shots, 20-lb. ball • 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. Bodyweight For time 1000m Run 75 DB Thrusters 50 Pull-Ups 25 DB Thrusters 1000m Run Core […]

Friday, July 15, 2022 Video Brief: https://youtu.be/HMcKR_k5hL4 Gymnastics Strength 2 Sets For Max Reps 30sec Max Deficit Strict Handstand Push-Ups 4/2.5″ 1:00 Rest :45sec Deficit Strict Handstand Push-Ups 2/1″ 1:00 Rest 1:00 Strict Handstand Push-Ups R: 2:00 b/s “Dark Necessities” 15:00 AMRAP 15/11 Cal Bike 15 DB Bench Press 50/35# 15 Deadlifts 225/155# QuickFit EMOM […]