Friday, July 11, 2025

Saturday 7-12-25

 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

Thursday, July 10, 2025

Friday 7-11-25

 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

Tuesday, July 8, 2025

Wednesday 7-9-25

 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

Monday, July 7, 2025

Tuesday 7-8-25

 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)

Sunday, July 6, 2025

Monday 7-7-25

 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

Thursday, July 3, 2025

Friday 7-4-25

 Friday 7-4-25

“1776” Hero WOD

4 Rounds

17 Overhead Plate Walking Lunges (45/25)

7 Ring Dips

6 Thrusters (135/95)

Monday, June 30, 2025

Tuesday 7-1-25

 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

Sunday, June 29, 2025

Monday 6-30-25

 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

Friday, June 27, 2025

Saturday 6-28-25

 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

Thursday, June 26, 2025

Friday 6-26-25

 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

Tuesday, June 24, 2025

Wednesday 6-25-25

 Wednesday 6-25-25

Clean and Jerks


Conditioning:

3-6-9-6-3

Squat Cleans

Shoulder to Overhead

BB (95/65)

Monday, June 23, 2025

Tuesday 6-24-25

 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)

Sunday, June 22, 2025

Monday 6-23-25

 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

Friday, June 20, 2025

Saturday 6-21-25

 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

Thursday, June 19, 2025

Friday 6-20-25

 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

Tuesday, June 17, 2025

Wednesday 6-18-25

 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

Monday, June 16, 2025

Tuesday 6-17-25

 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

Sunday, June 15, 2025

Monday 6-16-25

 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

Friday, June 13, 2025

Saturday 6-14-25

 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)

Thursday, June 12, 2025

Friday 6-13-25

 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

Tuesday, June 10, 2025

Wednesday 6-11-25

 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

Monday, June 9, 2025

Tuesday 6-10-25

 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

Sunday, June 8, 2025

Monday 6-9-25

 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, June 7, 2025

Saturday 6-7-25

 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

Thursday, June 5, 2025

Friday 6-6-25

 Friday 6-6-25

Hang Power Snatches


Conditioning:

AMRAP 8

2-4-6-8….

Shoulder to Overhead

Front Rack Reverse Lunges

BB (95/65)

Tuesday, June 3, 2025

Wednesday 6-4-25

 Wednesday 6-4-25

Strict Press


Conditioning:

Power Clean and Jerks

*Details given at class

Monday, June 2, 2025

Tuesday 6-3-25

 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

Sunday, June 1, 2025

Monday 6-2-25

 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

Friday, May 30, 2025

Saturday 5-31-25

 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)

Thursday, May 29, 2025

Friday 5-30-25

 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

Tuesday, May 27, 2025

Wednesday 5-28-25

 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

Monday, May 26, 2025

Tuesday 5-27-25

 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

Friday, May 23, 2025

Saturday 5-24-25

 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.🇺🇸🇺🇸🇺🇸

Thursday, May 22, 2025

Friday 5-23-25

 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)

Tuesday, May 20, 2025

Wednesday 5-21-25

 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

Monday, May 19, 2025

Tuesday 5-20-25

 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

Sunday, May 18, 2025

Monday 5-19-25

 Monday 5-19-25

Establish 1RM Back Squat


Conditioning:

“ANNIE”

50-40-30-20-10

Double Unders

AbMat Sit-ups

Saturday, May 17, 2025

Saturday 5-17-25

 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.

Thursday, May 15, 2025

Friday 5-16-25

 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

Tuesday, May 13, 2025

Wednesday 5-14-25

 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

Monday, May 12, 2025

Tuesday 5-13-25

 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

Sunday, May 11, 2025

Monday 5-12-25

 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

Friday, May 9, 2025

Saturday 5-10-25

 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)

Thursday, May 8, 2025

Friday 5-9-25

 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

Tuesday, May 6, 2025

Wednesday 5-7-25

 Wednesday 5-7-25

Back Squats


Conditioning:

Teams of 2

AMRAP 20

50 Calorie Row

40 Air Squats

30 Pull-ups 

20 Push-ups

Monday, May 5, 2025

Tuesday 5-6-25

 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

Sunday, May 4, 2025

Monday 5-5-25

 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

Tuesday, April 29, 2025

Wednesday 4-30-25

 Wednesday 4-30-25

Bench Press


Conditioning:

AMRAP 15

300 Meter Row

30 Double Unders

30 Air Squats

Monday, April 28, 2025

Tuesday 4-29-25

 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

Sunday, April 27, 2025

Monday 4-28-25

 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)

Friday, April 25, 2025

Saturday 4-26-25

 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

Thursday, April 24, 2025

Friday 4-25-25

 Friday 4-25-25

Bench Press


Conditioning:

AMRAP 15

5-10-15-20…

Wallball (20/14)

Bent Over Barbell Rows (95/65)

Push-ups

Tuesday, April 22, 2025

Wednesday 4-23-25

 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 

Monday, April 21, 2025

Tuesday 4-22-25

 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

Sunday, April 20, 2025

Monday 4-21-25

 Monday 4-21-25

Deadlifts


Conditioning:

21-15-9

Power Cleans (135/95)

Box Jump Overs (24/20)

Cap 15:00

Friday, April 18, 2025

Saturday 4-19-25

 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.

Thursday, April 17, 2025

Friday 4-18-25

 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)

Tuesday, April 15, 2025

Wednesday 4-16-25

 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)

Monday, April 14, 2025

Tuesday 4-15-25

 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

Sunday, April 13, 2025

Monday 4-14-25

 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)

Friday, April 11, 2025

Saturday 4-12-25

 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.

Thursday, April 10, 2025

Friday 4-11-25

 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

Tuesday, April 8, 2025

Wednesday 4-9-25

 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

Monday, April 7, 2025

Tuesday 4-8-25

 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

Sunday, April 6, 2025

Monday 4-7-25

 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

Tuesday, April 1, 2025

Wednesday 4-2-25

 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

Monday, March 31, 2025

Tuesday 4-1-25

 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

Sunday, March 30, 2025

Monday 3-31-25

 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, March 29, 2025

Saturday 3-29-25

 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, March 28, 2025

Friday 3-28-25

 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

 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

 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

Sunday, March 23, 2025

Monday 3-24-25

 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

Thursday, March 20, 2025

Friday 3-21-25

 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

Tuesday, March 18, 2025

Wednesday 3-19-25

 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

Monday, March 17, 2025

Tuesday 3-18-25

 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

Sunday, March 16, 2025

Monday 3-17-25

 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

Tuesday, March 11, 2025

Wednesday 3-12-25

 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

Monday, March 10, 2025

Tuesday 3-11-25

 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

Sunday, March 9, 2025

Monday 3-10-25

 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

Friday, March 7, 2025

Saturday 3-8-25

 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)

Thursday, March 6, 2025

Friday 3-7-25

 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

Tuesday, March 4, 2025

Wednesday 3-5-25

 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

Monday, March 3, 2025

Tuesday 3-4-25

 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, March 1, 2025

Saturday 3-1-25

 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)

Thursday, February 27, 2025

Friday 2-28-25

 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.

Tuesday, February 25, 2025

Wednesday 2-26-25

 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)

Monday, February 24, 2025

Tuesday 2-25-25

 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

Sunday, February 23, 2025

Monday 2-24-25

 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

Friday, February 21, 2025

Saturday 2-22-25

 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

Thursday, February 20, 2025

Friday 2-20-25

 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

Tuesday, February 18, 2025

Wednesday 2-19-25

 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

Monday, February 17, 2025

Tuesday 2-18-25

 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

Sunday, February 16, 2025

Monday 2-17-25

 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

Friday, February 14, 2025

Saturday 2-15-25

 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

 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

Tuesday, February 11, 2025

Wednesday 2-12-25

 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

Monday, February 10, 2025

Tuesday 2-11-25

 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

Sunday, February 9, 2025

Monday 2-10-25

 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

Friday, February 7, 2025

Saturday 2-8-25

 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)

Thursday, February 6, 2025

Friday 2-7-25

 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



Tuesday, February 4, 2025

Wednesday 2-5-25

 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

Monday, February 3, 2025

Tuesday 2-4-25

 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

Sunday, February 2, 2025

Monday 2-3-25

 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

Friday, January 31, 2025

Saturday 2-1-25

 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)

Thursday, January 30, 2025

Friday 1-31-25

 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

Tuesday, January 28, 2025

Wednesday 1-29-25

 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

Monday, January 27, 2025

Tuesday 1-28-25

 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

Sunday, January 26, 2025

Monday 1-27-25

 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

Friday, January 24, 2025

Saturday 1-25-25

 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

Thursday, January 23, 2025

Friday 1-24-25

 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)

Tuesday, January 21, 2025

Wednesday 1-22-25

 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.

Monday, January 20, 2025

Tuesday 1-21-25

 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

Sunday, January 19, 2025

Monday 1-20-25

 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

Friday, January 17, 2025

Saturday 1-18-25

 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

Thursday, January 16, 2025

Friday 1-17-25

 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

Tuesday, January 14, 2025

Wednesday 1-15-25

 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

Monday, January 13, 2025

Tuesday 1-14-25

 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

Sunday, January 12, 2025

Monday 1-13-25

 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

Thursday, January 9, 2025

Friday 1-10-25

 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

Tuesday, January 7, 2025

Wednesday 1-8-25

 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

Monday, January 6, 2025

Tuesday 1-7-25

 Tuesday 1-7-25

Skill: Toes to Bar


Conditioning:

AMRAP 15

10 Shuttle Runs

15 V-Ups

20 Box Step Overs (24/20)

Sunday, January 5, 2025

Monday 1-6-25

 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)

Thursday, January 2, 2025

Friday 1-3-25

 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