Monday 9-1-25

 9-1-25

Teams of 2

AMRAP 24

40 Calorie Row

30 Partner WB Push Press to Target

20 Partner WB Sit-ups

10 Partner WB Thrusters

*Every 4:00, Partner 1 completes 2 WB Floor Figure Eights, Partner 2 holds a plank. Then switch.

WB (20/14)

Target (10/9)

Friday 8-29-25

 Friday 8-29-25

Deadlifts and Burpees

Conditioning:

On the 2:30 x 5

9 Hang Power Cleans

7 Front Squats

5 Shoulder to Overhead

BB (135/95)

Wednesday 8-27-25

 Wednesday 8-27-25

Teams of 2

AMRAP 16

400 Ft DB Farmers Carry

16 DB Burpee Deadlifts

16 DB Shoulder to Overhead

200 Ft DB Bear Crawl

Rest 2:00 

AMRAP 2

Double Unders

Rest 1:00

AMRAP 2

Crossovers

DB (50s/35s)

Tuesday 8-26-25

 Tuesday 8-26-25

AMRAP 5

4 Push-ups

6 Box Jumps (24/20)

8 V-ups

Rest 2:00

AMRAP 5

8 Box Dips (24/20)

10 Alternating Reverse Lunges

12 AbMat Sit-ups

Rest 2:00

AMRAP 5

12 Plank Shoulder Taps

14 Air Squats

16 Criss Cross Mountain Climbers

Accessory Strength:

Teams of 2

Mixed Grip DB Carry

Plank

Monday 8-25-25

 Monday 8-25-25

5 Rounds

Work :30/Rest :30

- Row Calorie

- Kettlebell Box Step Ups

- Single Arm Russian Kettlebell Swings

- Single Arm KB Front Squats

KB (53/35)

Box (25/20)

Accessory Strength:

AMRAP 3

Strict Pull-ups 

Rest 3:00

Then accumulate…

:30 Hollow Hang

:15 Chin Over Bar Hollow Hang

:15 Elbow 90 degree Hollow Hang

Saturday 8-23-25

 Saturday 8-23-25

Teams of 3-5

“Waterfall” Style

5 Rounds

1 15 Ft Rope Climb

5 Box Jumps (30/24)

10 KB Deadlifts (70s/53s)

5 Sandbag Squats (100/75)

10 Medball Sit-ups (30/20)

Friday 8-22-25

 Friday 8-22-25

On the :30 x 20 (One movement per :30)

1 Snatch

2 Clean and Jerks

3 Front Squats

4 Rest

BB (135/95)

1 Mile Run

Wednesday 8-20-25

 Wednesday 8-20-25

Conditioning:

On the 4:00 x 5

15/12 Calorie Row

12 Box Jump Overs (24/20)

12 Alternating DB Snatches (50/35)

Accessory Strength:

DB Chainsaw Rows

Crush Grip DB Bicep Curls

Crush Grip DB Tricep Extensions

Tuesday 8-19-25

 Tuesday 8-19-25

Conditioning:

AMRAP 20

50 Double Unders

40 Lunges

30 Sit-ups

20 Pull-ups

10 Push-ups

Core Tabata:

4 Rounds

Right Side Plank Oblique Crunch 

Left Side Plank Oblique Crunch 

Right Arm Plank

Left Arm Plank

Monday 8-18-25

 Monday 8-18-25

AMRAP 6

2 Wall Walks

:15 Hollow Hang

10 Toes to Bar

Conditioning:

4 Rounds

600 Meter Run

8 DB Deadlifts

8 DB Shoulder to Overhead

8 DB Front Squats

DB (50s/35s)

Cap 20:00

Saturday 8-16-25

 Saturday 8-16-25

Teams of 2

AMRAP 20

4 Shuttle Runs 

4-6-8-10-12-14-16-18-20

Power Cleans (135/95)

Sit-ups 

*Shuttle Runs before each set of Power Cleans

Immediately into…

AMRAP 4

Clean and Jerks (135/95)

Friday 8-15-25

 Friday 8-15-25

EMOM x 24

Minute 1: 15/12 Calorie Row

Minute 2: 10 Strict Ring Dips

Minute 3: 15 Wallballs (20/14)

Minute 4: 50 Ft Single Arm Overhead Plate Walk/Side (35/25)

Minute 5: 15 Face Pull Ring Pull-ups 

Minute 6: Rest

Wednesday 8-13-25

 Wednesday 8-13-25

Hang Snatches and Snatches

Conditioning:

AMRAP 10

5 Power Snatches

7 Front Squats

9 Lateral Jumps Over Bar

BB (115/85)

Tuesday 8-12-25

 Tuesday 8-12-25

Conditioning:

EMOM x 6 (Alternating Movements) 

12 Toes to Bar

12 Alternating Pistols

Rest 3:00

EMOM x 6 (Alternating Movements) 

12 Chest to Bar Pull-ups 

12 Box Jump Overs (24/20)

Core Tabata

Monday 8-11-25

 Monday 8-11-25

Deadlifts and Burpees

Conditioning:

On the 4:00 x 5

200 Meter Run

8 Push-ups

10 KB Goblet Squats

12 Kettlebell Swings

KB (53/35)

Saturday 8-9-25

 Saturday 8-9-25

Teams of 2

AMRAP 18

200 Ft DB Bear Crawls

20 Box Jump Overs

300 Ft DB Farmers Carry

30 Ring Rows

Rest 2:00

AMRAP 4

DB Box Step-Overs

DB (50s/35s)

Box (24/20)

Friday 8-8-25

 Friday 8-8-25

Conditioning:

EMOM x 16

7 Handstand Push-ups

15 PVC Overhead Squats

7 Strict Ring Dips

15 PVC V-ups

Accessory Pull-up Strength

Wednesday 8-6-25

 Wednesday 8-6-25

Conditioning:

30-20-10

Wallballs (20/14)

6-4-2

Wall Walks

Cap 15:00

Accessory Strength:

Single Arm Alternating DB Bench Press

Single Leg DB Low Box Step Ups

Tuesday 8-5-25

 Tuesday 8-5-25

Deadlifts and Burpees

Conditioning:

4 Rounds

400 Meter Run

10 DB Bent Over Rows

10 DB Shoulder to Overhead

(50s/35s)

Cap 18:00

Monday 8-4-25

 Monday 8-4-25

Hang Cleans and Cleans

Conditioning:

On the :30 x 20

1 Snatch

2 Clean and Jerks

3 Front Squats

Rest

BB (135/95)