Wednesday, January 19, 2022

Performance

5×1 Clean Pull + 1 Clean + 1 Front Squat, Every 2min

5 Rounds For Time of:
400m Run
5-4-3-2-1
Cleans

M: 185#, 205#, 225#, 235#, 255#
W: 125#, 135#, 155#, 165#, 175#

Intermediate

5×1 Clean Pull + 1 Clean + 1 Front Squat, Every 2min

5 Rounds For Time of:
400m Run
5-4-3-2-1
Cleans

M: 115#, 135#, 155#, 165#, 185#
W: 75#, 95#, 105#, 125#, 135#

Fitness

5×1 Clean Pull + 1 Clean + 1 Front Squat, Every 2min

5 Rounds For Time of:
300m Run
5 Cleans, 65#/45#

Saturday, January 15, 2022

Performance

6×1 Snatch Balance + 2 Overhead Squats, Every 90sec

For Time:
120 Ski, Cals
120 Overhead Squats, 135#/95#
120 Box Jumps, 24″/20″
120 Handstand Push Ups

*Break reps up however you want*

Intermediate

6×1 Snatch Balance + 2 Overhead Squats, Every 90sec

For Time:
120 Ski, Cals
120 Overhead Squats, 95#/65#
120 Box Jumps, 20″/16″
120 Box Handstand Push Ups

*Break reps up however you want*

Fitness

6×1 Snatch Balance + 2 Overhead Squats, Every 90sec

For Time:
100 Ski, Cals
100 Overhead Squats, 45#/35#
100 Box Step Ups, 20″/16″
100 Hand Release Push Ups

*Break reps up however you want*

Friday, January 14, 2022

Performance

6×2 Deadlifts, Every 90sec

3 Rounds For Time of:
15cals Assault Bike
15 Toes to Bar
15 Deadlift, 225#/155#

Intermediate

6×2 Deadlifts, Every 90sec

3 Rounds For Time of:
15cals Assault Bike
15 Toes to Parallel
15 Deadlift, 155#/105#

Fitness

6×2 Deadlifts, Every 90sec

3 Rounds For Time of:
12cals Assault Bike
18 Hanging Knee Raises
12 Deadlift, 95#/65#

Thursday, January13, 2022

Performance

5×1 Pause Front Squat (2 sec) + 2 Front Squats, Every 2 min

AMRAP in 10min of:
10 Back Rack Lunges, 135#/95#
10 Bar Facing Burpees

Intermediate

5×1 Pause Front Squat (2 sec) + 2 Front Squats, Every 2 min

AMRAP in 10min of:
10 Back Rack Lunges, 95#/65#
10 Bar Facing Burpees

Fitness

Every 2 min for 5 sets
1 Pause Front Squat (2 sec) + 2 Front Squats
45 sec Plank Hold

AMRAP in 10min of:
10 Back Rack Lunges, 45#/35#
10 Burpees

Wednesday, January 12, 2022

Performance

6×1 Push Jerk + 1 Jerk, 90 sec

4 Rounds For Time of:
48 Double Unders
4 Wall Climb
48 Double Unders
24 GHD Sit-Ups

Intermediate

6×1 Push Jerk + 1 Jerk, 90 sec

4 Rounds For Time of:
30 Double Unders
3 Wall Climb
30 Double Unders
15 GHD Sit-Ups to Parallel

Fitness

6×1 Push Jerk + 1 Jerk, 90 sec

4 Rounds For Time of:
60 Single Unders
3 Wall Climbs, 1/2 way
60 Single Unders
30 Sit Ups

Tuesday, January 11, 2022

Performance

7×1 Power Clean, Every 75sec

3 Rounds For Time of:
400m Run
20 Kettlebell Swings, 53#/35#
10 Muscle Ups

Intermediate

7×1 Power Clean, Every 75sec

3 Rounds For Time of:
400m Run
20 Kettlebell Swings, 44#/26#
20 Ring Dip

Fitness

7×1 Power Clean, Every 75sec

3 Rounds For Time of:
300m Run
20 Kettlebell Swings, 26#/18#
20 Box Dip

Saturday, January 8, 2022

Performance

AMRAP in 30min of:
16 Box Jumps, 24″/20″
8 Deadlift, 165#/115#
4 Hang Clean, 165#/115#
2 Rope Climbs, 15′

*With a partner, alt rounds*

Intermediate

AMRAP in 30min of:
16 Box Jumps, 20″/16″
8 Deadlift, 165#/115#
4 Hang Clean, 115#/75#
2 Rope Climbs, 10′

*With a partner, alt rounds*

Fitness

AMRAP in 30min of:
16 Box Step Ups, 20″/16″
8 Deadlift, 65#/45#
4 Hang Clean, 65#/45#
8 Ring Rows

*With a partner, alt rounds*

Friday, January 7, 2022

Performance

Every 90sec x 5 sets of each:
5 Push Press
150′ Farmer Carry

AMRAP in 10min of:
15 DB Push Press, ea arm, 50#/35#
15/12cal Row

Intermediate

Every 90sec x 5 sets of each:
5 Push Press
150′ Farmer Carry

AMRAP in 10min of:
15 DB Push Press, ea arm, 40#/30#
15/12cal Row

Fitness

Every 90sec x 5 sets of each:
5 Push Press
150′ Farmer Carry

AMRAP in 10min of:
12 DB Push Press, ea arm, 25#/15#
12/10cal Row

Thursday, January 6, 2022

Performance

Every 3 min for 3 sets:
7 Bulgarian Split Squat, each leg
14 DB Hip Thrust

Every 5min x 4 Round, each for time:
400m Run
20 GHD Sit-Ups
20 Pistols

Intermediate

Every 3 min for 3 sets:
7 Bulgarian Split Squat, each leg
14 DB Hip Thrust

Every 5min x 4 Round, each for time:
400m Run
20 GHD Sit-Ups to Parallel
20 Assisted Pistols

Fitness

Every 3 min for 3 sets:
7 Bulgarian Split Squat, each leg
14 DB Hip Thrust

Every 5min x 4 Round, each for time:
300m Run
20 Straight Leg Weighted Sit Ups, 15#/10#
20 Narrow Stance Goblet Squats, 35#/26#

Wednesday, January 5, 2022

Performance

E2MOM for 4 sets:
12 DB Bench Press
ME Unbrokern Strict Pull Ups

AMRAP in 12min of:
12/10cal Ski
12 Burpee Pull Ups
12 Handstand Push Ups

Intermediate

E2MOM for 4 sets:
12 DB Bench Press
ME Unbrokern Strict Assisted Pull Ups

AMRAP in 12min of:
12/10cal Ski
12 Burpee Pull Ups
12 Box Handstand Push Ups

Fitness

E2MOM for 4 sets:
12 DB Bench Press
8 Eccentric Jumping Pull Ups
*Jump chin over bar and control the descent/fall

AMRAP in 12min of:
8 Burpee Pull Ups
10/8cal Ski
12 Z-Press

Tuesday, January 4, 202

Performance

5×3 Pos Power Snatch, Every 90 sec

Three rounds for time:
50 Double Unders
25/20 cal Assault Bike
15 Power Snatch, 115#/75#

Intermediate

5×3 Pos Power Snatch, Every 90 sec

Three rounds for time:
25 Double Unders
25/20 cal Assault Bike
15 Power Snatch, 85#/55#

Fitness

5×3 Pos Power Snatch, Every 90 sec

Three rounds for time:
75 Single Unders
18/15 cal Assault Bike
15 Power Snatch, 45#/35#

Thursday, December 30, 2021

Performance

EMOM for 12min, alt between:
12 DB Bench Press
12 Barbell Bent Over Rows
30sec Hollow Hold

5 Rounds For Time of:
20 Hand Release Push Ups
20 Box Jumps, 24″/20″
20 GHD Sit-Ups

Intermediate

EMOM for 12min, alt between:
12 DB Bench Press
12 Barbell Bent Over Rows
30sec Hollow Hold

5 Rounds For Time of:
20 Hand Release Push Ups
20 Box Jumps, 24″/20″
20 GHD Sit-Ups to Parallel

Fitness

EMOM for 12min, alt between:
10 DB Bench Press
10 Barbell Bent Over Rows
30sec Knee Bent Hollow Hold

5 Rounds For Time of:
15 Hand Release Push Ups
15 Box Step Ups, 24″/20″
20 Jack Knife Sit Ups

Tuesday, December 28, 2021

Performance

5 Cycles of:

AMRAP in 4min of:
500m Row
50 Double Unders
ME Toes to Bar

Rest 2 min

Intermediate

5 Cycles of:

AMRAP in 4min of:
500m Row
25 Double Unders
ME Toes to Parallel

Rest 2 min

Fitness

5 Cycles of:

AMRAP in 4min of:
500m Row
75 Single Unders
ME Straight Leg Weighted Sit Ups, 15#/10#

Rest 2 min

Monday, December 27, 2021

Performance

6×2 Thruster, Every 75sec

For Time:

Buy In/Cash Out: 50cal Ski

Rest 1min

then,

Reps 1-10
Thruster, 135#/95#
Bar Facing Burpees

*If cashing out Rest 1min after couplet

Intermediate

6×2 Thruster, Every 75sec

For Time:

50cal Ski

Rest 1min

then,

Reps 1-10
Thruster, 95#/65#
Bar Facing Burpees

Fitness

6×2 Thruster + 40sec Wall Sit, Every 75sec

For Time:

40cal Ski

Rest 1min

then,

Reps 1-10
Thruster, 65#/45#
Burpees

Friday, December 24, 2021

Performance

12 Days of Christmas

For Time, adding one movement per round:

1 Sumo Deadlift High-Pull (75/55#)
2 Thrusters (75/55#)
3 Push Presses (75/55#)
4 Power Cleans (75/55#)
5 Power Snatches (75/55#)
6 Kettlebell Swings (53/35#)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20″)
10 Double-Unders
11 Burpees
1200M Run

Intermediate

1 Sumo Deadlift High-Pull (45/35 lb)
2 Thrusters (45/35 lb)
3 Push Presses (45/35 lb)
4 Power Cleans (45/35 lb)
5 Power Snatches (45/35 lb)
6 Russian Kettlebell Swings (35/26 lb)
7 Ring Rows
8 Hanging Knee Raises
9 Box Step-Ups (24/20″)
10 Single-Unders
11 Burpees
12 Overhead Walking Lunges (15/10 lb Plate)

Thursday, December 23, 2021

Performance

5×3 Bench Press, Every 90sec

For Time, Reps of:
21-15-9
Row, cals
Bench, 165#/115#

Cash Out NFT:
2 Rounds of:
15 Hip Extensions
30sec Hollow Rock
60sec Weighted Plank Hold

Intermediate

5×3 Bench Press, Every 90sec

For Time, Reps of:
21-15-9
Row, cals
Bench, 125#/85#

Cash Out NFT:
2 Rounds of:
15 Hip Extensions
30sec Hollow
60sec Plank Hold

Fitness

5×3 Bench Press, Every 90sec

For Time, Reps of:
21-15-9
Row, cals
Bench, 65#/45#

Cash Out NFT:
2 Rounds of:
15 Good Mornings
30sec Deadbug
45sec Plank Hold

Friday, December 17, 2021

Performance

6×3 Push Press, every 90 sec

3 Rounds For Time of:
15 Deficit Handstand Push Ups, 4″/2″
15 Pull Ups
15 Single Arm DB Push Press, ea arm, 50#/35#
15/12 Ski, Cals

Intermediate

6×3 Push Press, every 90 sec

3 Rounds For Time of:
15 Handstand Push Ups
15 Pull Ups
15 Single Arm DB Push Press, ea arm, 40#/30#
15/12 Ski, Cals

Fitness

6×3 Push Press, every 90 sec

3 Rounds For Time of:
12 Hand Release Push Ups
12 Jumping Pull Ups
12 Single Arm DB Push Press, ea arm, 25#/20#
12/10 Ski, Cals

Thursday, December 16, 2021

Performance

EMOM for 10min, alternate between:
3 Front Squat
150′ Farmer Carry

5 Rounds For Time of:
400m Run
20 Goblet Squats, 70#/53#
20 Russian KB Swings, 70#/53#

Intermediate

EMOM for 10min, alternate between:
3 Front Squat
150′ Farmer Carry

5 Rounds For Time of:
400m Run
20 Goblet Squats, 53#/35#
20 Russian KB Swings, 53#/35#

Fitness

EMOM for 10min, alternate between:
3 Front Squat
150′ Farmer Carry

5 Rounds For Time of:
300m Run
15 Goblet Squats, 35#/26#
15 Russian KB Swings, 35#/26#

Tuesday, December 14, 2021

Performance

5×3 Pos Power Clean, Floor, Knees, Hips, Every 2min

For Time, Reps of:
27-21-15-9
Assault Bike, Cals
Hang Power Clean, 135#/95#

*6 Bar Muscle Ups Between Rounds*

Intermediate

5×3 Pos Power Clean, Floor, Knees, Hips, Every 2min

For Time, Reps of:
27-21-15-9
Assault Bike, Cals
Hang Power Clean, 95#/65#

*12 Chest to Bar Pull Ups Between Rounds*

Fitness

5×3 Pos Power Clean, Floor, Knees, Hips, Every 2min

For Time, Reps of:
21-18-15-9
Assault Bike, Cals
Hang Power Clean, 65#/45#

*12 Assisted Pull Ups Between Rounds*

Monday, December 13, 2021

Performance

7×1 Back Squat, Every 1:15

For Time, Reps of:
50-40-30-20-10
Wall Balls, 20#/14#
Double-Unders
Sit-Ups

Intermediate

7×1 Back Squat, Every 1:15

For Time, Reps of:
50-40-30-20-10
Wall Balls, 14#/10#
Double-Unders, 1/2 the reps
Sit-Ups

Fitness

7×1 Back Squat, Every 1:15

For Time, Reps of:
30-25-20-15-10
Wall Balls, 10#/4#
Single-Unders, double the reps
Sit-Ups

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