Saturday 7-12-25
Teams to 3
AMRAP 14
300/250 Meter Row
300 Ft Sled Push (205/160)
60 Alternating DB Hang Snatches (50/35)
60 Crossovers
Rest 2:00
8:00 to establish Heavy Complex
1 Deadlift
1 Hang Power Clean
1 Power Clean
Saturday 7-12-25
Teams to 3
AMRAP 14
300/250 Meter Row
300 Ft Sled Push (205/160)
60 Alternating DB Hang Snatches (50/35)
60 Crossovers
Rest 2:00
8:00 to establish Heavy Complex
1 Deadlift
1 Hang Power Clean
1 Power Clean
Friday 7-11-25
“Helen”
3 Rounds
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Accessory Strength:
Single Leg KB Box Step Ups
KB Cyclists Squats
KB Deficit Sumo Deadlifts
Wednesday 7-9-25
Conditioning:
5 Sets Work :30/Rest :30
Wallballs (20/14)
4 Sets Work :30/Rest :30
DB Box Step Ups (50/35) (24/20)
3 Sets Work :30/Rest :30
Alternating Single Leg V-ups
2 Sets Work :30/Rest :30
Push-ups
Recovery Pace 1 Mile Run
Tuesday 7-8-25
Snatch Technique
Conditioning:
AMRAP 12
30 Double Unders
5 Power Snatches
5 Overhead Squats
5 Lateral Burpees Over Bar
BB (115/75)
Monday 7-7-25
Conditioning:
4 Rounds
:60 Max Calorie Row
:60 Max Alternating Single Arm DB Burpee to Overhead (50/35)
:60 Rest
Accessory Strength:
DB Crush Grip Bicep Curls
DB Crush Grip Tricep Extensions
1 1/4 Strict Pull-ups
Friday 7-4-25
“1776” Hero WOD
4 Rounds
17 Overhead Plate Walking Lunges (45/25)
7 Ring Dips
6 Thrusters (135/95)
Tuesday 7-1-25
Conditioning:
600 Meter Run
12 Push-ups
16 KB Goblet Lunges
20 Kettlebell Swings
400 Meter Run
20 Kettlebell Swings
16 KB Goblet Lunges
12 Push-ups
600 Meter Run
Toes to Bar Skill Stations
Monday 6-30-25
Conditioning:
AMRAP 5
15 Sumo Deadlift High Pulls
5 Box Jump Overs
15 Shoulder to Overhead
5 Box Jump Overs
Rest 2:30
Repeat AMRAP 5
BB (95/65) Box (24/20)
Accessory Strength:
Landmine Movements
Saturday 6-18-25
Teams of 2
AMRAP 16
30 DB Bench Press
30 DB Deadlifts
30 DB Box Step Overs
*Starting at 0:00, both complete 10 Strict Ring Dips every 4:00
DB (50s/35s)
Immediately into…
AMRAP 4
Handstand Push-Ups
Friday 6-27-25
Hang Power Snatch
Conditioning:
AMRAP 15
20 Power Snatches (95/65)
20 Burpees
20 Overhead Squats (95/65)
20 Pull-ups
20 Front Rack Lunges (95/65)
20 Toes to Bar
Wednesday 6-25-25
Clean and Jerks
Conditioning:
3-6-9-6-3
Squat Cleans
Shoulder to Overhead
BB (95/65)
Tuesday 6-24-25
Conditioning:
3 Rounds
400 Meter Run
12 Alternating Single Arm DB Kickouts to Overhead
Immediately into…
2 Rounds
200 Meter Run
8 Alternating Single Arm DB Kickouts to Overhead
Cap 20:00
DB (50/35)
Accessory Strength:
Mixed DB Farmers Carry (50s/35s)
Monday 6-23-25
Conditioning:
3 Rounds
Work :30/Rest :30
Wallballs (20/14)
Double Unders
Wall Walks
Sit-ups
*Score is total reps.
Accessory Strength:
KB Horn Curls
KB Halos
KB Russian Twists
Saturday 6-21-25
2 Teams
Waterfall Style
AMRAP 24
8/6 Calorie Ski Erg
8 Toes to Bar
8 DB Thrusters (50s35s)
8 Box Jumps (24/20)
8/6 Calorie Echo Bike
Friday 6-20-25
Conditioning:
2 Rounds
400 Meter Run
30 Kettlebell Swings
Immediately into…
2 Rounds
200 Meter Run
20 Single Arm Russian Kettlebell Swings (10/arm)
KB (50/35)
Cap 15:00
Core Tabata:
4 Rounds
Hollow Hold Scissor Kicks
Right Hip Dips
Left Hip Dips
Alternating Single Leg V-ups
Wednesday 6-18-25
Teams of 2
AMRAP 9
3 Lunges
6 Burpees
9 Lateral Jumps Over Dumbbell
Rest 3:00
AMRAP 9
3 V-ups
6 Alternating DB Snatches
9 Air Squats
DB (50/35)
* 1 person does the entire round, one person rests.
Accessory Strength:
Strict Pull-ups
Strict Hanging Knee Raises to L-Sit
Tuesday 6-17-25
Conditioning:
AMRAP 4
30 Single Unders
10 Sit-ups
Rest 2:00
AMRAP 4
30 Double Unders
10 Tuck-ups
Rest 2:00
AMRAP 4
30 Crossovers
10 Toe Reaches
Accessory Strength:
KB Cyclists Squats
Single Leg Posted KB RDL
Monday 6-16-25
Conditioning:
3 Rounds
Work :30/ Rest :30
DB Box Step Overs
Box Dips
DB Box Step Ups
Kickouts
DB (50s/35s) BOX (24/20)
Accessory Strength:
Farmers Carry
Plank
Saturday 6-14-25
Teams of 2
AMRAP 22
200 Meter WB Run
30 WB Thrusters
40 WB Russian Twist
50 WB Chest Passes
WB (20/14)
Friday 6-13-25
Conditioning:
AMRAP 15
21 Double Unders
15 DB Shoulder to Overhead (50s/35s)
9 Pull-ups
21 Double Unders
15 DB Front Squats (50s/35s)
9 Chest to Bar Pull-ups
Accessory Strength:
DB Tricep Kickbacks
DB Kneeling Crush Grip Bicep
Wednesday 6-11-25
Conditioning:
4 Rounds
12 Box Step Ups (24/20)
12 Toes to Bar
12 Bent Over Barbell Rows (95/65)
Cap 16:00
Accessory Strength:
Single Arm Deficit KB Sumo Deadlift
Single Arm Front Squat
Tuesday 6-10-25
Conditioning:
On the 4:00 x 5
400 Meter Run
10 Push-ups
10 V-ups
Accessory Strength:
KB Horn Bicep Curls
KB Palm Press
Banded Lat Raises
Monday 6-9-25
Clean and Jerks
Conditioning:
1-2-3-4-5-6-7-8-9-10
Deadlifts (185/125)
Box Jump Overs (24/20)
Cap 15:00
Accumulate 15-20 Strict Pull-ups
Saturday 6-7-25
Teams of 2
AMRAP 16
20 Calorie Row
20 Archer Rows
20 Box Jump Overs (24/20)
20 Bench Press (135/95)
Immediately into…
8:00 to find a Heavy 3 Deadlift
Friday 6-6-25
Hang Power Snatches
Conditioning:
AMRAP 8
2-4-6-8….
Shoulder to Overhead
Front Rack Reverse Lunges
BB (95/65)
Wednesday 6-4-25
Strict Press
Conditioning:
Power Clean and Jerks
*Details given at class
Tuesday 6-3-25
Conditioning:
On the 3:00 x 6
200 Meter Run
Plank :30
Compression Strength:
Pike Leg Lifts Over KB
Slow Criss Cross Mountain Climbers
Tuck Ups
Monday 6-2-25
Conditioning:
600 Meter Run
8 Right Arm DB Clean and Jerks
8 Left Arm DB Clean and Jerks
400 Meter Run
10 Right Arm DB Clean and Jerks
10 Left Arm DB Clean and Jerks
200 Meter Run
12 Right Arm DB Clean and Jerks
12 Left Arm DB Clean and Jerks
Rest 5:00
Repeat Workout
Cap 30:00
DB (50/35)
Accessory Strength:
Reverse Tabata: 6 Rounds
Ring Dip Hold
Support Ring Hold
Saturday 5-31-25
Teams of 2
AMRAP 24
16 Calorie Echo Bike/20 Calorie Assault Bike
16 Right Single Arm Hang DB Snatches
16 Left Single Arm Hang DB Snatches
16 DB Box Step Ups
400 Ft Sandbag Carry
DB (50/35)
Box (24/20)
Sandbag (150/100)
Friday 5-30-25
Conditioning:
27-21-15-9
Row Calories
Burpees Over the Erg
Cap 18:00
*repeat from 5-8-24
Accessory Strength:
Mixed Overhead DB
Plank
Wednesday 5-28-25
On the 1:30 x 6
1 High Hang Clean
1 Hang Clean
1 Clean
Conditioning:
3 Rounds
400 Meter Run
5 Power Cleans
5 Front Squats
5 Shoulder to Overhead
BB (95/65)
Cap 15:00
Tuesday 5-27-25
Conditioning:
EMOM x 6 (Alternating Movements)
4 Wall Walks
20 Wallballs (20/14)
Rest 2:00
EMOM x 6 (Alternating Movements)
10 Strict Pull-ups
20 Reverse Lunges
Rest 2:00
EMOM x 6 (Alternating Movements)
15 Toes to Bar
20 Push-ups
Accessory Strength:
Double KB Work
Saturday 5-24-25
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Wear a Weight Vest (20/14 lb)
*Partition the Pull-Ups, Push-Ups, and Air Squats as needed.
*Scaling options will be provided.
“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on, it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”
Every year, hundreds of CrossFit affiliates across the globe complete Murph on Memorial Day to honor his sacrifice.🇺🇸🇺🇸🇺🇸
Friday 5-23-25
Establish a 1RM Bench Press
Conditioning:
AMRAP 15
300 Meter Row
12 Box Step Overs (24/20)
12 Alternating V-ups
12 Alternating DB Snatches (50/35)
Wednesday 5-21-25
Establish a 1RM Deadlift
Conditioning:
3 Rounds
5 Hang Power Snatches
10 Lateral Jumps Over the Bar
5 Hang Power Snatches
10 Burpees
BB (95/65)
Cap 10:00
Tuesday 5-20-25
Conditioning:
On the 4:00 x 5
400 Meter Run
8 Clean and Jerks (115/85)
Accessory Strength:
Alternating DB Floor Press
DB Chainsaw Rows
DB Tricep Extensions
Monday 5-19-25
Establish 1RM Back Squat
Conditioning:
“ANNIE”
50-40-30-20-10
Double Unders
AbMat Sit-ups
Saturday 5-17-25
Teams of 2
AMRAP 20
12 Box Jumps (30/24)
20 Hang Power Cleans (95/65)
16/12 Echo Bike Calories
20 Toes to Bar
*Every 4:00, both complete 10 burpees.
Friday 5-16-25
Conditioning:
4 Rounds
400 Meter Run
15 Push-ups
15 Air Squats
15 Bent Over DB Rows
DB (50s/35s)
Cap 20:00
Accessory Strength:
DB Floor Press
DB Lat Raises
DB See Saw Rows
Wednesday 5-14-25
Teams of 2
AMRAP 18
50 Double Unders
40 DB Front Rack Lunges
30 DB Box Step Overs
20 DB Shoulder to Overhead
DB (35s/20s) Box (24/20)
Accessory Strength:
Box Assisted Lat Pull-Downs
Hollow Rocks
V-ups
Tuesday 5-13-25
Conditioning:
AMRAP 16
200 Meter Run
16 Kickouts
16 Single Right Arm Russian Kettlebell Swings
16 Single Left Arm Russian Kettlebell Swings
KB(36/25)
Accessory Strength:
Single Leg KB RDL
Glute Bridges
Monday 5-12-25
Conditioning:
AMRAP 5
10 Ring Rows
15 DB Shoulder to Overhead
20 Mountain Climbers
Rest 2:00
AMRAP 5
10 DB Deadlifts
15 Lateral Jumps Over the DB
20 Reverse DB Lunges (FC Hold)
Rest 2:00
AMRAP 5
10 DB Front Squats
15 Sit-ups
20 Jumping Jacks
DB (50s/35s)
Core Tabata
4 Rounds
Toe Reaches
Tuck Ups
Plank
Hollow Hold
Saturday 5-10-25
Teams of 2
AMRAP 20
200 Meter Double KB Farmers Carry
30 Kettlebell Swings
30 KB Russian Twists
200 Meter Double KB Front Rack Carry
200 Meter Run (both)
KB (53s/35s)
Friday 5-9-25
Deadlifts
Conditioning:
800 Meter Run
15 Power Cleans
10 Lateral Burpees Over the Bar
600 Meter Run
15 Power Cleans
10 Lateral Burpees Over the Bar
400 Meter Run
15 Power Cleans
10 Lateral Burpees Over the Bar
BB (135/95)
Cap 18:00
Wednesday 5-7-25
Back Squats
Conditioning:
Teams of 2
AMRAP 20
50 Calorie Row
40 Air Squats
30 Pull-ups
20 Push-ups
Tuesday 5-6-25
Hang Cleans & Shoulder to Overhead
Conditioning:
3 Rounds
400 Meter Run
7 Right Arm DB Hang Clean and Jerks
7 Left Arm DB Hang Clean and Jerks
14 Alternating DB Kickouts
DB (50/35)
Cap 16:00
Monday 5-5-25
Bench Press
Conditioning:
5 Rounds
12 Alternating DB Snatches
9 Toes to Bar
6 Burpees
Cap 14:00
Accessory Strength:
Deficit KB Sumo Deadlifts
Wednesday 4-30-25
Bench Press
Conditioning:
AMRAP 15
300 Meter Row
30 Double Unders
30 Air Squats
Tuesday 4-29-25
Conditioning:
EMOM x 6 (Alternating Movements)
15 Toes to Bar
20 Push-ups
Rest 2:00
EMOM x 6 (Alternating Movements)
15 Pull-ups
10 Box Jump Overs (24/20)
Rest 2:00
EMOM x 6 (Alternating Movements)
15 DB Box Step-Overs (50s/35s)(24/20)
20 Alternating Single Leg V-ups
Accessory Strength:
Kneeling Landmine Single Arm Press
Kneeling Landmine Rainbows
Monday 4-28-25
Back Squats
Conditioning:
On the 2:30 x 5
200 Meter Run
10 Right Arm Kettlebell Swings
10 KB Goblet Lunges
10 Left Arm Kettlebell Swings
KB (70/53)
Saturday 4-26-25
Teams of 2
AMRAP 16
200 Meter WB Run
20 WB Chest Pass to Partner
20 WB Lunges
20 WB Back to Back Pass to Partner
WB(20/14)
Immediately into…
8:00 to build a heavy complex:
Complex:
3 Deadlifts
2 Power Cleans
1 Front Squat
Friday 4-25-25
Bench Press
Conditioning:
AMRAP 15
5-10-15-20…
Wallball (20/14)
Bent Over Barbell Rows (95/65)
Push-ups
Wednesday 4-23-25
Back Squats
Conditioning:
3 Rounds
Work :30/Rest :30
Echo Bike Calories
Wall Walks
Double Unders
DB Split Squats (50s/35s)
Ski Erg Calories
Hamstring Curls on the Row Erg
Rest
Tuesday 4-22-25
Row Conditioning:
300 Meter x 4
Rest 1:00
Conditioning:
AMRAP 7
10 Right Single Arm DB Burpee to Overhead
10 Lateral Jumps Over DB
10 Left Singe Arm DB Burpee to Overhead
10 Lateral Jumps Over DB
DB (50/35)
Accessory Strength:
Double DB Hammer Curls
Double DB Kickbacks
Monday 4-21-25
Deadlifts
Conditioning:
21-15-9
Power Cleans (135/95)
Box Jump Overs (24/20)
Cap 15:00
Saturday 4-19-25
PASSION WOD
100 Double Unders
800 Meter Barbell Carry(95/65)
100 Burpees
*Modifications will be made available for all fitness levels.
What the workout represents:
• Double Unders — to remind us of the lashings He received by a whip with shards of bone and metal that ripped His back.
•Barbell Carry— to symbolize Jesus carrying His own cross to His execution site as He took the weight of our sin upon Himself.
• Burpees — to signify Him conquering death by rising again.
While this cannot compare to the torment Jesus experienced, this WOD was done for HIM.
Friday 4-18-25
EMOM x 10 (Alternating Movements)
4 Wall Walks
15 KB Cyclists Squats (53/35)
Conditioning:
Teams of 2
AMRAP 20
40 KB Around the World
40 KB Goblet Lunges
40 Single Arm KB Suitcase Deadlifts
* Every 4:00, each complete 10 Parallette Shoot Throughs
KB (53/35)
Wednesday 4-16-25
Deadlifts
Conditioning:
EMOM x 20
Minute 1: 8 Snatches
Minute 2: 8 Overhead Squats
Minute 3: 16 Push-ups
Minute 4: 8 Reverse Front Rack Lunges
Minute 5: 8 Front Squats
BB (115/85)
Tuesday 4-15-25
Conditioning:
On the 2:00 x 6
30 Double Unders
15 KB High Pulls
15 Kettlebell Swings
KB (53/35)
Skill/Strength Focus:
Accumulate 20-30 Strict Pull-ups
Cap 4:00
Accumulate 30-40 Toes to Bars
Cap 4:00
Core Tabata:
4 Rounds
Right Side Hip Dips
Left Side Hip Dips
Hollow Hold
Arch Hold
Monday 4-14-25
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