Saturday 05.04.24 “Royal Rumble” 4 Person Team for Max Reps 5 Sets, For Max Reps Station 1: -Max Lateral Stick Jump Overs 20” Station 2: -Max American Kettlebell Swings 53/35lb, 24/16kg Station 3: 15/11 Calorie Echo Bike Station 4: Rest Optional Accessories 13:00 minutes for Quality 10 Pike Leg Lifts 5 Reverse Nordics :30 Seated […]

Friday 05.03.24 Bodyweight Conditioning Benchmark “Angie” For Time 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats Optional Accessories 4 Sets, For Quality 30 second Weighted Wall Sit 10 Alternating Tall Plank Knee to Elbows 10-12 Reverse Barbell Curls 10-12 Barbell Overhead Tricep Extensions

Thursday 05.02.24 Strength Sumo Deadlifts Every 2:00 minutes, 5 Sets Set 1: 7 Reps Set 2: 6 Reps Set 3: 5 Reps Set 4: 4 Reps Set 5: 3 Reps Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE “Blast Off” For Time 600m Run 20 Hang […]

Wednesday 05.01.24 3 Sets, Building towards working weights and intensities Barbell Complex* Start at Hang then add weight Snatch High Pull Muscle Snatch Snatch Grip Push Press Power Snatch “Mount Doom” For Time: 10-20-30-20-10 Toe to Bar 5-10-15-10-5 Power Snatches -into- 50/40 Calorie Row Barbell: 135/95lb, 61/43kg Time Cap: 24:00 minutes Optional Accessories 12:00 EMOM, […]

Tuesday 04.30.24 10:00 minutes Accumulated Time in Freestanding Handstand Hold Level 2: Wall Facing Handstand Hold Level 1: Box Pike Handstand Hold “The Balrog” 4 Rounds, For Reps: 3:00 AMRAP 4-5-6-7 Wall Walks 50 Double Unders *Max Wall Balls in the Remaining Time Wallball: 20/14lb, 9/6kg Score: Total Reps of Wall Balls Optional Accessories 4 […]

Monday 04.29.24 Workout Primer 3 Sets Power Clean + Front Squat Squat Clean + Front Squat Rest 30 seconds 3 Bench Press Rest 30-60 seconds *Increase loads up to working weights “The Air Fryer” 30:00 minute EMOM min 1: 3 Front Squats* min 2: 13/10 Calorie Bike Erg min 3: 5 Bench Press min 4: […]

Sunday 04.28.24 Gymnastics Skill Work Rope Climb “Corset” 4 Sets 3:00 minute AMRAP, Buy-In: 3/2 Rope Climbs 15ft into.. 2 Sets 8 Dual Dumbbell Hang Clean and Jerk 50/35lb, 22.5/15kg 8 V-Ups into.. Cash-Out: -Max Forearm Plank Hold 3:00 minute Rest between sets Optional Accessories 3 Sets , For Quality 10-12 Dumbbell Wrist Extensions 10/10 […]

Saturday 04.27.24 “Manion” 7 Rounds for Time, With a Partner 400m Run 29 Back Squats 135/95lb, 61/43kg First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an […]

Friday 04.26.24 Conditioning Benchmark “Fortitude” 30:00 minute EMOM Minute 1: 15/12 Calorie Row Minute 2: 15 Burpees Score = Rounds Best possible score = 30 Rounds If you take a round off then score is 29/30 Optional Accessories 12:00 minute EMOM minute 1: 10-12 Tall Kneeling Banded Lat Pull-Downs minute 2: 8-10 Dual Dumbbell Zottman […]

Thursday 04.25.24 Strength / Weightlifting Every 90 seconds, 6 Sets 1 Power Clean + 3 Strict Press @ 8 RPE + 10 sec Pause Overhead “Honda” 15 Strict Handstand Push-Ups 45 Power Cleans 95/65lb, 43/30kg 15 Strict Handstand Push-Ups Rest 3:00 minutes 15 Box Jumps 30/24” 30 Shoulder to Overhead 115/75lb, 52/34kg 15 Box Jumps […]

Wednesday 04.24.24 Strength + Stability 12:00 minute EMOM minute 1: 5 Pause Back Squats (2sec) @ 7 RPE minute 2: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing 53/35lb, 24/16kg minute 3: Rest “Frenzy” 3 Rounds for Time 42 Wall Balls 20/14lb, 10/9ft 21 Toe to Bar Time Domain: 9:00-13:00 minutes Time Cap: 15:00 […]

Tuesday 04.23.24 “Popeye” 15:00 minute EMOM: For Completion Minute 1: 15-12-9-6-3 Deadlifts Minute 2: 10/8 Strict Pull-Ups Minute 3: 75 Double Unders Barbell Loads: 50-55-65-70-75% Score: Loads Daily Finisher / Bodyweight Stamina Test 10 Sets For Time 15/10 Unbroken Push-Ups Rest as needed Level 2: 10 Sets x Unbroken Reps Rest 1:00 minute between sets […]

Monday 04.22.24 Weightlifting Take 15:00 minutes to Find a 1RM Snatch “Routine Maintenance” 4 Sets, For Max Reps 2:00 minute AMRAP, 1:00 minute Rest 12 Alternating Dumbbell Hang Snatch 12 Single Dumbbell Step-Overs 24/20′ -Max Calorie Bike in the Remaining Time Load: 50/35lb, 22.5/15kg Score = Total Reps (Calories + Dumbbell Reps) Optional Accessories 4 […]

Sunday 04.21.24 Conditioning “Breezy” 40:00 minute EMOM minute 1: 1/1 Turkish Get-Up minute 2: 10 Bench Press minute 3: 15 GHD Sit-Ups minute 4: Max Calorie Ski Erg minute 5: Rest Load: Choice Suggested KB: 53/35lb, 24/16kg Barbell: 135/95lb, 61/43kg Optional Accessories 4 Sets, For Quality 8/8 Landmine Rotational Clean and Press 16 Landmine Trunk […]

Saturday 04.20.24 “High Five” For Time, With a Partner 50 Ring Muscle-Ups 5k Run 500 Air Squats Time Domain: 30:00-40:00 Time Cap: 45 minutes Optional Accessories 5 Sets, For Quality 100ft (30m) Farmers Carry 100ft (30m) Sandbag Bear Hug Carry 100ft (30m) Hand Over Hand Rope Sled Pull