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.

DB (50s/35s)

Immediately into…

AMRAP 4

Handstand Push-Ups

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

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)

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)

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

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

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

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

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

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

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)

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

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

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

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 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

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)

Wednesday 6-4-25

 Wednesday 6-4-25

Strict Press

Conditioning:

Power Clean and Jerks

*Details given at class

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

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