Friday, May 6, 2022 Video Brief: https://youtu.be/Uf5uOV7KRU0 “The Best Little Chapel” 25:00 EMOM min 1: 200m Run min 2: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats min 3: 15/12 Cal Row min 4: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats min 5: Rest This EMOM is centered around the […]

Thursday, May 5, 2022 Video Brief: https://youtu.be/8dR3wSivXaI Strength Deadlifts Every 3:20 for 10:00 (3 Sets) 7-5-3 R: 20sec b/s “Alan” 10:00 AMRAP 100ft Dual DB Overhead Carry 35/25#, 16/12kg 10 Dual DB Step-Overs 24/20”, 35/25#, 16/12kg 15 Box Jumps 24/20” BW Option: 10:00 AMRAP 50ft Handstand Walk 20 Alternating Chair Step-Ups 10 Chair Jump Overs […]

Wednesday, May 4, 2022 Video Brief: https://youtu.be/e9xz3MMoYGw Plyometrics Depth Jump + Broad Jump 6 Sets x 3 Reps Weightlifting Power Snatch Every 2:00, 7 Sets 5 Reps @ 67% x 2 Sets 4 Reps @ 73% x 2 Sets 3 Reps @ 78%+ x 3 Sets ** Not TNG** “Phil and Stu” *Record Each for […]

Tuesday, May 3, 2022 Video Brief: https://youtu.be/69POTYZhp24 Bar Muscle-Up Skills and Progression “Bachelor Party” 18:00 AMRAP 5 Bar Muscle-Up 30 Double Unders 10 Toe to Bar 30 Double Unders 15/10 Cal Echo Bike 30 Double Unders Limited Equipment Variation + BW Version 18:00 AMRAP 5 Burpee Pull-Ups 30 Double Unders 10 V-Ups 30 Double Unders […]

Monday, May 2, 2022 Video Brief: https://youtu.be/BcBJA-SNsPU Plyometrics 5 Sets x 3 Seated Box Jump to High Box *increase height on each set Weightlifting Power Clean + Front Squat + Split Jerk Every 2:30 minutes, 6 Sets, complete the following 3 x (1+1+1) @ 65% 3 x (1+1+1) @ 70% 3 x (1+1+1) @ 75% […]

Sunday, May 1, 2022 Gymnastic Skill 15-20min Freestanding Handstand Progressions “Doom” Every 3:00 for 15:00 6x 50ft Shuttle Runs 100ft Sandbag or D-Ball Carry 150/100# 6x 50ft Shuttle Runs *50ft shuttle run is 25ft down and back

Saturday, April 30, 2022 “Super Smash Bros” 9:00 AMRAP Partner 1: Max Cal Row Partner 2: Complete 15 American KBS 53/35# 45 Double Unders 15 Abmat Sit-Ups R: 3:00 9:00 AMRAP Partner 1: Max American KBS 53/35# Partner 2: Complete 10/8 Cal Row 45 Double Unders 15 Abmat Sit-Ups Each Scored as Max Rounds + […]

Friday, April 29, 2022 Video Brief: https://youtu.be/4IiBVx_dNjg Mary AMRAP in 20 minutes of: • 5 HSPU • 10 Pistol squats • 15 Pull-ups L2: 20:00 AMRAP 5 Box Pike Handstand Push-Ups 8 Alternating Pistols 10 Strict Pull-Ups L1: 20:00 AMRAP 5 Box Pike Handstand Push-Ups 15 Ring Rows 20 Air Squats Pump Finisher 2 Rounds […]

Thursday, April 28, 2022 Video Brief: https://youtu.be/ucRY1xtR9Ro Strength Sumo Deadlifts 31×1 Tempo Every 2:30 for 10:00 (4 Sets) 8 Reps @ 55-60% of 1RM Deadlift “Grand Theft Auto” For Time: 15-12-9-12-9-6 Power Cleans 135/95# Box Jump Overs 24/20′ Time Cap: 15:00 BW Option: For Time: 15-12-9-12-9-6 Burpee Broad Jumps *20 Alternating Step-Ups to Finish Each […]

Wednesday, April 27, 2022 Video Brief: https://youtu.be/LR57y0xtwmo “Sonic the Hedgehog” Aerobic Capacity Conditioning Time Cap: 40:00 (8:00 Cap per interval) 2 Sets Each Interval For Time: 50/40 Cal Echo Bike (56/45 Cal C2 Bike) 400m Run R: 3:00 25 Burpees to Target 6’’ 25 Toe to Bar 400m Run R: 3:00 Run Machine Subs: 400m […]

Tuesday, April 26, 2022 Video Brief: https://youtu.be/Nu42Q9UdLwk Strength Every 2:00 for 10:00 (5 Sets) 6/6 Front Foot Elevated Split Squat 3 SA DB Push Press + 5 SA DB Push Jerk (each) Choice on Loads “Tomb Raider” 5 Rounds for Time 3 Wall Walks 24 Double Unders 6 Shoulder to Overhead 135/95# 9 Strict Pull-Ups […]

Monday, April 25, 2022 Video Brief: https://youtu.be/efjM29DbB_4 Plyometrics 10×1 Broad Jump *each for max distance (Record longest jump in inches) Weightlifting/Strength 10:00 EMOM 3 Overhead Squats *starting @ 60% and increase to 70% “Goldeneye” 7:00 AMRAP 12/10 Cal Row 7 Squat Snatch 115/80# Bodyweight Variation: 7:00 AMRAP 150m Run 10 Burpee Broad Jumps

Sunday, April 24, 2022 Strength Every 2:00 for 14:00 (7 Sets) 8/8 Single Arm Strict Press 12 Dual DB Chest Supported Rows Lateralus For Time 1-2-3-4-5 Rope Climbs *100ft Sandbag Carry to Finish Each Set 150/100# Lateralus V2 For Time 3-6-9-12-15 Chin-Ups *100ft Dual KB Front Rack Carry to Finish Each Set 70/53# This is […]

Friday, April 22, 2022 Video Brief: https://youtu.be/Dv1yjL456vU Plyometrics Overspeed Banded Vertical Jumps 6:00 EMOM 3 Reps Weightlifting Hang Power Clean + Low Hang Power Clean + Split Jerk Every 2:00 for 12:00 (6 Sets) 1+1+1 @ 75%+ % is based off limiting movement “Invincible” 12:00 AMRAP 5 Strict Handstand Push-Ups 10 Power Cleans 115/80# 15 […]

Saturday, April 23, 2022 “Crawl Away” 20:00 AMRAP w/Partner 20 American KBS 53/35# 20 Box Jump Overs 24/20′ 10 Deadlifts 315/205# 200m Run (each) 20 GHD Sit-Ups or Weighted Sit-Ups Bodyweight Version 20:00 AMRAP (Solo) 10 Handstand Push-Ups 20 Chair Jump Overs 20 Toe Touches 200m Run 20 V-Ups