Monday 4-15-25
Bench Press
Conditioning:
4 Unbroken Sets
10 DB Box Step Ups into
100 Ft DB Farmers Carry
Rest 1:00-1:30 after each set
Then, rest 2:00.
3 Unbroken Sets
10 DB Box Step Overs into
100 Ft DB Front Rack Carry
Rest 1:00-1:30
DB (50s/35s)
Box (24/20)
Saturday 4-12-25
Teams of 3
AMRAP 24
15 Syncro Plate Press Out Squats (25/15)
100 Ft Single Arm Overhead Plate Carry per person (35/25)
15 Syncro Push-ups
100 Ft Single Arm Overhead Plate Carry per person (35/25)
*Every 4:00, complete 10 Syncro Toes to Bar.
Friday 4-11-25
Deadlifts
Conditioning:
AMRAP 4
7 Hang Power Cleans (95/65)
7 Lateral Burpees Over the Bar
Rest 2:00
AMRAP 4
5 Hang Power Cleans (115/85)
5 Lateral Burpees Over the Bar
Rest 2:00
AMRAP 4
3 Hang Power Cleans (135/95)
3 Lateral Burpees Over the Bar
Wednesday 4-9-25
Back Squats
Conditioning:
EMOM x 20
Minute 1: 15/12 Calorie Row
Minute 2: 20 DB Shoulder to Overhead (50s/35s)
Minute 3: 20 DB Lunges (50s/35s)
Minute 4: 5 Wall Walks
Minute 5: Rest
Tuesday 4-8-25
Conditioning:
30 Wallballs
30 Wallball Russian Twists
30 Wallball Ground to Overhead
Rest 2:00
20 Wallballs
20 Wallball Russian Twists
20 Wallball Ground to Overhead
Rest 1:00
10 Wallballs
10 Wallball Russian Twists
10 Wallball Ground to Overhead
Cap 18:00
WB (20/14)
Accessory Strength:
Wide Supinated Grip Inverted Row
Kneeling DB Tricep Extensions
Monday 4-7-25
Bench Press
Conditioning:
AMRAP 7
28 Double Unders
7 Right Arm KB Overhead Squats
7 Left Arm KB Overhead Squats
KB (35/26)
Accessory Strength:
DB Split Squats
Single Leg Glute Bridges
Wednesday 4-2-25
Back Squats
Conditioning:
On the 2:00 x 4
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Accessory Strength:
Deficit KB Sumo Deadlifts
Banded Glute Bridges
Banded Bird Dogs
Tuesday 4-1-25
Conditioning:
3 Rounds
30 Calorie Row
20 Single Leg Alternating Toes to Bar
10 DB Thrusters (50s/35s)
Cap 15:00
Accessory Strength:
Alternating DB Bench Press
DB See Saw Rows
DB Lateral Raises
Monday 3-31-25
Deadlifts
Conditioning:
EMOM x 12
Minute 1: 5 Hang Power Snatches + 5 Overhead Squats (75/55)
Minute 2: 15 Lateral Burpees Over Bar
Minute 3: Rest
Accessory Strength:
Strict Pull-ups
Saturday 3-29-25
Teams of 2
AMRAP 20
20 Toes to Bar
:30 Plank Hold
20 KB Goblet Hold Box Step Overs
:30 KB Wall Sit
20 Barbell Rows
:30 Barbell Front Rack Hold
Immediately into…
AMRAP 6:
Find a heavy Squat Clean.
Friday 3-28-25
Establish a Heavy 3 Bench Press
EMOM x 20
Minute 1: 15 Kettlebell Swings (70/53)
Minute 2: 10 Burpee Box Jump Overs (24/20)
Minute 3: 15 KB Cyclist Squats (70/53)
Minute 4: 10 Shuttle Runs
Minute 5: Rest
Wednesday 3-26-25
On the 1:30 x 6
3 Cleans + 2 Hang Squat Cleans
Conditioning:
4 Rounds
5 Squat Cleans
10 Front Rack Reverse Lunges
15 Shoulder to Overhead
BB (95/65)
Cap 12:00
Tuesday 3-25-25
Conditioning:
AMRAP 25
51 Calorie Row
51 Burpees
51 Deadlifts @ 60% 5RM
*Every 5:00, complete 10 Push-ups
Accessory Strength:
KB Russian Twists
KB Horn Bicep Curls
Monday 3-24-25
Back Squat
Conditioning:
On the 2:00 x 5
20 Single Unders
10 DB Thrusters (50s/35s)
20 Crossovers
Accessory Strength:
Banded Lat Pulldowns
V-ups
Strict Pull-ups
Friday 3-21-25
Establish a Heavy 5 Deadlift
Conditioning:
5 Rounds
35 Double Unders
7 Right Arm DB Snatches
7 Left Arm DB Snatches
7 Right Arm Front Squat
7 Left Arm Front Squat
DB (50/35)
Cap 15:00
Wednesday 3-19-25
Established a Heavy 3 Back Squat
Conditioning:
Teams of 2
AMRAP 12
3 Strict Pull-ups
5 Push-ups
7 Air Squats
Tuesday 3-18-25
Conditioning:
EMOM x 16
Minute 1: 12 DB Box Step Ups
Minute 2: 15 DB Floor Press
Minute 3: 15/12 Calorie Row
Minute 4: Rest
DB (50s/35s)
Box (24/20)
Accessory Strength:
DB Crush Grip Bicep Curls
DB Crush Grip Skull Crushers
Extra: Strict Pull-up Strength
Monday 3-17-25
On the 1:30 x 6
Clean and Shoulder to Overhead Complex
Conditioning:
4 Rounds
10 Shoulder to Overhead
8 Front Rack Lunges
6 Front Squats
BB (95/65)
Cap 10:00
Wednesday 3-12-25
Row Conditioning:
10 Rounds
Work :30/Rest :30
Max Calories
Conditioning:
AMRAP 12
5 Shuttle Runs
10 Pull-ups (5 Strict + 5 Kipping)
15 Air Squats
20 Lateral Jumps
Tuesday 3-11-25
Conditioning:
On the 2:30 x 5
25 Double Unders
10 Toes to Bar
10 Alternating DB Snatches (50/35)
Accessory Strength:
Tempo KB Cyclists Squats
Double KB Carry + Hold
KB Single Leg Step Ups
Monday 3-10-25
Conditioning:
AMRAP 5
15 Sit-ups
10 Box Jump-Overs (24/20)
5 Push-ups
Rest 1:30
AMRAP 4
15 V-ups
10 Box Jump-Overs (24/20)
5 Burpees
Rest 1:30
AMRAP 3
15 Toe Reaches
10 Box Jump-Overs (24/20)
5 Kickouts
Olympic Lifting Skill Work
Saturday 3-8-25
Teams of 2
AMRAP 20
Buy In: 100 Calorie Row
10 Shuttle Runs
20 Russian Kettlebell Swings (70/53)
30 V-ups
40 Kettlebell Suitcase Deadlifts (70/53)
Friday 3-7-25
25.2
(22.3 REPEAT)
FOR TIME:
21 pull-ups
42 double-unders
21 thrusters (95/65)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85)
TIME CAP: 12 MINUTES
Wednesday 3-5-25
Conditioning:
300 Meter Row
5 Wall Walks
300 Meter Row
40 Wallballs (20/14)
300 Meter Row
5 Wall Walks
Cap 16:00
Accessory Strength:
KB Cyclists Squats
KB Posted RDL
Glute Bridges
Tuesday 3-4-25
Conditioning:
EMOM x 6
:30 Chest to Bar Pull-ups
:30 Alternating Pistols
Rest 2:00
EMOM x 6
:30 Toes to Bar
:30 Handstand Push-ups/Hand-Release Push-ups
Rest 2:00
EMOM x 6
:30 Single Arm DB Thrusters (50/35)
:30 Double Unders
Accessory Strength:
Banded Tricep Pressdowns
Banded Straight Arm Pulldowns
Saturday 3-1-25
Teams of 2
AMRAP 15
240 Ft Sandbag Carry (75/50)
30 Sit-ups
240 Ft Sandbag Carry (75/50)
30 Ring Rows
Rest 2:00
AMRAP 3
Max Distance Sandbag Carry (75/50)
Friday 2-28-25
25.1
AMRAP 15
3 lateral burpees over the dumbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
3 lateral burpees over the dumbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*DB (50/35)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
Wednesday 2-26-28
Teams of 2
AMRAP 18
10 Shuttle Runs
600 Ft DB Farmers Carry
400 Ft DB Mixed Overhead Carry
200 Ft Front Rack Walking Lunges
DB (50s/35s)
Tuesday 2-25-25
Conditioning:
EMOM x 16
Minute 1: :30 Double Unders
Minute 2: :30 Toes to Bar
Minute 3: :30 Burpees
Minute 4: :30 Kettlebell Swings (53/35)
Row Conditioning:
300 Meters x 4
Rest 1:00 between sets
Monday 2-24-25
Conditioning:
AMRAP 3
8 Box Step Ups (24/20)
8 Box Dips
Rest 1:30
AMRAP 3
8 Push-ups
8 Sit-ups
Rest 1:30
AMRAP 3
8 Box Step Overs (24/20)
8 Air Squats
Rest 1:30
AMRAP 3
8 Plank Shoulder Taps
8 V-ups
Core Tabata:
- Hollow Hold
- Star Plank (R)
- Star Plank (L)
- Arch Hold
Saturday 2-22-25
Teams of 2
AMRAP 15
2 Power Cleans (135/95)
4 Shoulder to Overhead (135/95)
6 Front Rack Lunges (135/95)
Immediately into…
5:00 to find a Heavy Complex
3 Deadlifts
2 Hang Cleans
1 Shoulder to Overhead
Friday 2-20-25
Conditioning:
AMRAP 6
3-6-9-12…
DB Thrusters (50s/35s)
Toes to Bar
Row Conditioning:
4 Sets
300 Meter Row
Rest 1:00
Wednesday 2-19-25
Conditioning:
22.1
AMRAP 15
3 Wall Walks
12 Alternating DB Snatches (50/35)
15 Box Jump Overs (24/20)
Accessory Strength:
Landmine Movements
Tuesday 2-18-25
Conditioning:
4 Rounds
Work :30/Rest :30
Ski Erg Cals
Wallballs (20/14)
Echo Bike Cals
WB Russian Twists (20/14)
Double Unders
WB Reverse Lunges (20/14)
Accessory Strength:
1 1/4 Strict Pull-ups
Static Hang Holds
Monday 2-17-25
Conditioning:
On the 3:00 x 5
15 DB Deadlifts
150 Ft DB Farmers Carry
15 DB Shoulder to Overhead
DB (50s/35s)
Core Tabata:
Left Side Plank
Right Side Plank
Hollow Flutter Kicks
Superman Pulses
Saturday 2-15-25
“Waterfall Style”
6 Rounds
10/8 Echo Bike Cals
12 Alternating Single Leg V-ups
6 Burpee Broad Jumps
100 Ft Bear Hug Sandbag Carry (100/75)
24 Crossovers
Cap 24:00
Friday 2-14-25
Push Jerk
Conditioning:
Teams of 2
AMRAP 18
P1- 15/12 Calorie Row
P2- Plank Hold
Then Switch
P1- 12 Box Jump Overs (24/20)
P2- Overhead Plate Hold
Then Switch
P1- 12 Chest to Bar Pull-ups
P2- Static Hang
Then Switch
Wednesday 2-12-25
Overhead Squats
Conditioning:
AMRAP 6
10-12-14-16 and so on…
DB Box Step Overs
20-24-28-32 and so on…
Double Unders
DB (50/35)
Box (24/20)
Accessory Strength:
Goblet Cyclist Squats
Side Quadruped Hip Leg Extensions
Tuesday 2-11-25
Conditioning:
2 Rounds
10 Shuttle Runs
20 Single Arm Russian KBS (10/arm)
10 Burpees
20 Kettlebell Swings
10 Burpees
20 Single Arm Russian KBS (10/arm)
10 Shuttle Runs
*Rest 4:00 after 1st Round
Cap 20:00
KB (53/35)
Accessory Strength:
Arnold’s Press
Bicep Curls
Tricep Kickbacks
Monday 2-10-25
Front Squats
Conditioning:
23.1
AMRAP 14
60 Calorie Row
50 Toes to Bar
40 Wallballs (20/14)
30 Cleans (135/95)
20 Muscle Ups
Saturday 2-8-25
Teams of 2
AMRAP 20
2-4-6-8-10….
Shuttle Runs
12-14-16-18-20….
Alternating DB Snatches
DB Box Step Ups
DB (50/35)
Box (24/20)
Friday 2-7-25
Overhead Squats
Conditioning:
22.2
1-2-3….10….3-2-1
Deadlifts (225/155)
Bar Facing Burpees
Cap 10:00
Wednesday 2-5-25
Front Squats
Conditioning:
EMOM x 3
7 Power Snatches (135/95)
Rest 2:00
EMOM x 3
7 Clean and Jerks (135/95)
Accessory Strength:
Half Kneeling Landmine Press
Landmine Meadows
Tuesday 2-4-25
Conditioning:
50-40-30-20-10
Double Unders
Alternating Single Leg V-Ups
Cap 12:00
Accessory Strength:
Seesaw DB Rows
Crush Grip Bicep Curls
Crush Grip Skullcrushers
Monday 2-3-25
Pause Push Jerks
Push Jerks
Conditioning:
2 Rounds
21 Thrusters (95/65)
15 Pull-ups
9 Burpees
Rest 2:00
2 Rounds
15 Thrusters (115/85)
12 Chest to Bar Pull-ups
9 Lateral Burpees Over the Bar
Cap 15:00
Saturday 2-1-25
Teams of 2
AMRAP 21
100 Ft Single Arm Overhead Plate Carry (Right) Each
14 Syncro Overhead Plate Lunges
100 Ft Single Arm Overhead Plate Carry (Left) Each
14 Syncro Plate Ground to Overhead
* Every 3:00, both complete 50 Ft DB Bear Crawl
Plate (35/25)
DB (50s/35s)
Friday 1-31-25
Tempo Front Squats
Conditioning:
On the 2:00 x 5
15/12 Calorie Row
10 Burpees over the Erg
Gymnastics Plus:
Accumulate 30-40 Toes to Bar
Accumulate 20-30 Handstand Pushups
Wednesday 1-29-25
EMOM x 8
2 Pause Push Jerks
Conditioning:
5-4-3-2-1
Wall Walks
50-40-30-20-10
Double Unders
Cap 15:00
Accessory Strength:
3-4 Sets
10 DB Box Step Ups (24/20) into
10 DB Walking Lunges (50s/35s)
Rest 1:00-2:00
Tuesday 1-28–25
Conditioning:
EMOM x 20
Minute 1: 12 Chest to Bar
Minute 2: 14 Alternating DB Snatches (50/35)
Minute 3: 16 Wallballs (20/14)
Minute 4 : Rest
Accessory Strength:
10-12 DB Chainsaw Rows
10-12 Alternating Quadruped DB Rows
Monday 1-27-25
Overhead Squats
Conditioning:
AMRAP 12
6 Shuttle Runs
12 DB Thrusters (50s/35s)
18 DB Bent Over Rows (50s/35s)
Core Tabata x 4
V-Up Hold
Plank (forearms)
Tuck-Ups
Plank Walk
Saturday 1-25-25
Teams of 2
AMRAP 18
20 Ring Rows to Face
30 Box Step Overs (24/20)
40 Bench Press (95/65)
500 Ft DB Farmers Carry (50s/35s)
Immediately into:
8:00 to find a Heavy Bench Press
Friday 1-24-25
Push Press/Push Jerk
Conditioning:
AMRAP 18
40 Calorie Row
40 Wallballs (20/14)
40 DB Power Cleans (50s/35s)
40 Toes to Bar
40 DB Front Squats (50s/35s)
Wednesday 1-22-25
Tempo Overhead Squats
Conditioning:
AMRAP 4
5 Power Snatches (95/65)
5 Overhead Squats (95/65)
Rest 2:00
AMRAP 4
3 Power Snatches (115/85)
3 Overhead Squats (115/85)
Rest 2:00
Take 6:00 to find a heavy Power Snatch.
Tuesday 1-21-25
Skill: Double Unders
Row Conditioning:
300 Meters x 5
Re-Test:
AMRAP 3
V-ups
Accessory:
Accumulate
2:00 Hollow Hang
2:00 Right Side Plank
2:00 Left Side Plank
Monday 1-20-25
Front Squats
Conditioning:
10 Rounds
5 Clean and Jerks (95/65)
5 Bar Facing Burpees
Cap 10:00
Re-Testing:
AMRAP 3
Strict Pull-ups
Rest 2:00
AMRAP 3
Strict Handstand Push-ups
Saturday 1-18-25
Teams of 3-5
“Waterfall” Style
6 Rounds
60 Ft. Double Kettlebell Front Rack Walk (70s/53s)
12 Alternating Single Leg Toes to Bar
6 Parallette Shoot Throughs
6 Sandbag Squats (100/75)
1 15 Ft. Rope Climb
Immediately into…
AMRAP 4
Bar Muscle Ups
Scale: Burpee Pull-ups
Friday 1-17-25
Overhead Squats
Conditioning:
AMRAP 15
50 Double Unders
40 Alternating DB Snatches (50/35)
30 Air Squats
20 Push-ups
10 V-ups
Wednesday 1-15-25
Tempo Front Squats
Conditioning:
EMOM x 16
Minute 1: 7 Clean and Jerks (135/95)
Minute 2: 7 Single Leg Squats/Leg
Minute 3: 40 Crossovers
Minute 4: Rest
Tuesday 1-14-25
Conditioning:
On the 3:00 x 5
12 Calorie Row
9 Burpees
6 Box Jump Overs (24/20)
Accessory Strength:
4 Sets
16-20 Plank Walk (feet on Erg)
Rest 1:00
16-20 Alternating Single Leg Pike Lifts
Rest 1:00
Monday 1-13-25
Push Press/Push Jerk
Muscle Snatches
Hang Power Snatches
Conditioning:
AMRAP 6
3-6-9-12 and so on
Power Snatches (95/65)
Front Rack Lunges (95/65)
Lateral Jumps Over Bar
Friday 1-10-25
Teams of 2
AMRAP 20
200 Ft Single Arm DB Walking Lunges (Farmers Carry)
40 Single Arm DB Hang Cleans
40 Single Arm DB Shoulder to Overhead
10 Shuttle Runs
Accessory Strength:
4 Sets
12 Banded Single Leg Glute Bridges/side
12 Banded Side Steps/direction
Wednesday 1-8-25
Establish a Heavy 3 Push Press/Push Jerk
Conditioning:
5 Rounds
300 Meter Row
30 Double Unders
30 Kettlebell Swings (53/35)
Cap 18:00
Tuesday 1-7-25
Skill: Toes to Bar
Conditioning:
AMRAP 15
10 Shuttle Runs
15 V-Ups
20 Box Step Overs (24/20)
Monday 1-6-25
Establish a Heavy 3 Front Squat
Conditioning:
EMOM x 18
Minute 1: 12 DB Thrusters
Minute 2: 16 Hand Release Push-ups
Minute 3: 16 Farmer Carry DB Lunges
Minute 4: 16 Alternating Bent Over Rows
Minute 5: 12 DB Box Step Ups
Minute 6: Rest
DB (50s/35s)
Box (24/20)
Friday 1-3-25
Conditioning:
EMOM x 3
10 Power Snatches @ 75%
Rest 2:00
EMOM x 3
10 Power Cleans @ 75%
Rest 2:00
EMOM x 3
10 Shoulder to Overhead @ 75%
Rest 2:00
EMOM x 3
15 Chest to Bar Pull-ups
Rest 2:00
EMOM x 3
15 Toes to Bar
Accessory Strength:
L-Sit Parallette Holds
Handstand Holds
