Tuesday, May 21st, 2024 Weightlifting Every 2:00 minutes, 6 Sets 3 Hang Power Cleans “Tow-Mater” For Reps: 3 Rounds Minute 1 – Calorie Row Minute 2 – Power Cleans Minute 3 – GHD Sit-Ups Minute 4 – Calorie Echo Bike Minute 5 – Rest Barbell: 95/65lbs (43/30kg) Score: Total Repetitions Optional Accessories For Completion: 4 […]

Monday, May 20th, 2024 Strength Every 3:00 minutes, 5 Sets 3 Back Squats @ 80%+ + 3/3 Bulgarian Split Squat Jumps “Lightning” 4 Rounds for Time 10 Handstand Push-Ups 25 Air Squats 50ft (15m) (25/25ft, 7.5/7.5m) Dual Dumbbell Farmers Walking Lunges 50/35lb, 22.5/15kg Time Cap: 12:00 Optional Accessories For Completion 4 Sets 8/8 Single Arm […]

Sunday, May 19th “Cardio Party” Every 10:00 minutes, 3 Sets 500/450m Row 400m Run 30/22 Calorie Echo Bike Score = Total Working Time Across all 3 Sets Optional Accessories Accumulate the Following 100 Barbell Hip Thrusts, Light 100m Sandbag Carry, Heavy 3:00 minute Sorenson Hold

Saturday, May 18th Partner Waterfall “The Interview” 20:00 minute AMRAP , With Partner 15 Bench Press 10 Dual Dumbbell Box Step-Ups 20” 5 Devils Press Barbell: 135/95lb, 61/43kg Dumbbells: 2×50/35lb, 22.5/15kg Core Finisher 4 Sets :25-:20-:15-:10 L-Sit -rest :30- 15 V-Ups -rest :30- 60 second Weighted Forearm Plank -rest as needed- The L-Sits are ideally […]

Friday, May 17th Weightlifting Every 2:00 minutes, 6 Sets 2 Low Hang Squat Cleans + 1 Split Jerk Starting @ 70% and increasing by feel today to around 8 RPE Conditioning: “Frantic” 5 Sets 2:00 minute AMRAP 6-7-8-9-10 Thrusters 15/12 Calorie Row -Max Strict Pull-Ups in the Remaining Time Load: 135/95lb, 61/43kg Optional Accessories 3 […]

Thursday, May 16th Strength Deadlift (Heavy Session) Every 3:00 minutes, 5 Sets 6 Reps @ 70% 6 Reps @ 70% 4 Reps @ 75% 4 Reps @ 75%+ 4 Reps @ 80% Sprint Conditioning “Into the Fire” 30/24 Calorie Bike 15 Burpees 90 Double Unders 15 Burpees 30/24 Calorie Bike Optional Accessories 4 Sets, For […]

Wednesday, May 15th “The Deep” 30:00 minute AMRAP 5-10-15-20-25…. Toe to Bar 100ft (30m) Single Arm Overhead Carry (Right) 200m Run 100ft (30m) Single Arm Overhead Carry (Left) 200m Run Load: 70/53lb, 32/24kg Optional Accessories 8:00 minutes for Quality 15/15 Banded Terminal Knee Extensions 15/15 second Copenhagen Plank 100ft Reverse Sled Drag, For Load

Tuesday, May 14th Strength Every 3:00 minutes, 5 Sets 4 Back Squats @ 75%+ + 2 High Stick Jump Overs Conditioning “Balancing Act” 8:00 minute AMRAP 1* Wall Walk 5 Wall Facing Handstand Push-Ups 10 Box Jumps 30/24” *Increase Wall Walk by 1 Each Round Optional Accessories 3 Sets, For Quality 10 Dual Dumbbell Bench […]

Monday, May 13th Workout Primer 8:00 minute EMOM min 1: Ring Muscle-Up Drills min 2: Pause Snatch Pull + Low Hang Squat Snatch Weightlifting + Gymnastics Conditioning “Panda” 20:00 minute EMOM minute 1: 3 Low Hang Squat Snatch minute 2: -Max Ring Muscle-Ups minute 3: 15/11 Calorie Echo Bike minute 4: Rest % on the […]

Sunday, May 12th Gymnastics Rope Climb Skills “The Midwest” 40:00 minute EMOM minute 1: 100ft (30m) Dual Kettlebell Rack Carry 53/35lb, 24/16kg minute 2: 2 Rope Climb minute 3: 15 GHD Sit-Ups minute 4: 13/10 Calorie Ski Erg minute 5: Rest Optional Accessories: Midline / Upper Back 4 Sets, For Quality 8/8 Side Plank Banded […]

Saturday, May 11th “Lt.” 20:00 minute AMRAP, Alternating Full Rounds with a Partner 3 Power Clean 6 Shoulder to Overhead 9 Deadlifts Load: 155/105lb, 70/48kg Optional Accessories: Midline/ Overhead / Posterior Chain Complete for Quality 50 Barbell Z-Press 100 Barbell Hip Thrusts Load: Choice on load that allows for sets to be completed in 10-15 […]

Friday, May 10th “Candy Land” 3 Sets, For Time 200m Run 10 Pull-Ups 20 Push-Ups 30 Air Squats 400m Run 30 Air Squats 20 Push-Ups 10 Pull-Ups 200m Run Rest 2:00 between sets Optional Accessories : Lats / Biceps 3 sets, For Quality 10/10 Single Arm Dumbbell Row 10 Dumbbell Zottman Curls 10-12 Glute Bridge […]

Thursday, May 9th Gymnastics Skill Work Handstand Walk Skills and Drills “Walk This Way” 20:00 EMOM min 1: Max Handstand Walk min 2: Max Calorie Row min 3: Max Alternating Dumbbell Snatch 50/35lb, 22.5/15kg min 4: Rest 3ft (1m) = 1 Rep Optional Accessories : Isometrics / Obliques 3 Sets, For Quality 20 second Tall […]

Wednesday, May 8th Weightlifting Every 2:00 minutes, 5 Sets 5 Hang Power Cleans Perform all sets between 70-80% of 1RM Power Clean Record Each Working Set We want technically proficient reps and catching high in the Front Rack Position “Lost Keys” 8:00 minute AMRAP 20-40-60-80-100… Double Unders 10 Front Rack Reverse Lunges Load: 135/95lb, 61/43kg […]

Tuesday, May 7th Strength 8:00 minute EMOM 5 Strict Press @ 00×0 Tempo @ 50-60% Conditioning “Crocodile” 6 Rounds for Max Reps 1:00 AMRAP / 1:00 Rest 10 Toe to Bar Max Burpee Box Jump Overs 24/20” BBJO can be lateral or facing Score = Sum Total Reps Optional Accessories: Shoulders and Midline 3 Sets, […]