Saturday 11-1-25

 Saturday 11-1-25

Teams of 2

24:00

Buy In: 2,000 Ft DB Farmers Carry (50s/35s)

Remaining Time AMRAP

12 Alternating Single Arm DB Burpee to Overhead (50/35)

18 Pull-ups

24 Single Leg DB Box Step Ups (50/35)(20/18)

48 Double Unders

Friday 10-31-25

 Friday 10-31-25

Conditioning:

AMRAP 6

3 Wall Walks

15 KB High Pulls

15 KB Suitcase Deadlifts/Side

Rest 2:00

AMRAP 6

2 Wall Walks

15 Kettlebell Swings

15 KB Goblet Squats

Rest 2:00

AMRAP 6

1 Wall Walk

15 KB Russian Twists

15 KB Sit-ups 

KB(53/35)

Accessory Strength:

Mixed KB Carries and Planks

Wednesday 10-29-25

 Wednesday 10-29-25

Find Heavy Bench Press

Conditioning:

21-15-9

Row Calories

Toes to Bar

Cap 12:00

Tuesday 10-28-25

 Tuesday 10-28-25

EMOM x 20

Minute 1: 15 WB Push Press Shots (20/14)

Minute 2: 10 Box Jumps (24/20)

Minute 3: 15 Sit-ups

Minute 4: 40 Double Unders

Minute 5: Rest

Core Blast:

10-20-30

Criss Cross Mountain Climbers

Toe Reaches

Cap 4:00

Monday 10-27-25

 Monday 10-27-25

Conditioning:

AMRAP 15

8 Shuttles Runs

16 Alternating Hang DB Snatches

50 Ft Single Arm DB Front Rack Walking Lunges

DB (50/35)

Accessory Strength:

Accumulate 10-15 Strict Pull-ups 

Accumulate 1:00 Chin Over Bar Hollow Hang

Accumulate 2:00 Hollow Hang

Friday 10-24-25

 Friday 10-24-25

Teams of 2

AMRAP 20

20 Calorie Row

40 Mountain Climbers

60 Kettlebell Swings (35/26)

40 Box Step-ups (24/20)

20 Tuck-ups

Wednesday 10-22-25

 Wednesday 10-22-25

Conditioning 1:

2 Rounds

8 Box Jumps Overs (24/20)

8 Push-ups

8 Lunges

8 Sit-ups

Rest 2:00

2 Rounds

8 Box Jumps Overs (24/20)

8 Push-ups

8 Lunges

8 Sit-ups

Cap 12:00

Conditioning 2:

On the 3:00 x 4

18/15 Calorie Row

5 Lateral Burpees Over the Erg

Tuesday 10-21-25

 Tuesday 10-21-25

Conditioning:

3 Rounds

Work :30/Rest :30

Power Snatches

Front Rack Lunges

Ski Erg Cals

Thrusters

Plank

Assault Bike Cals

Mobility Flow

Monday 10-20-25

 Monday 10-20-25

Conditioning:

On the 3:00 x 4

12 Wallballs (20/14)

9 Lateral Jumps Over the Parallette

6 Parallette Shoot Throughs

Rest 4:00

On the 4:00 x 3

12 Chest to Bar Pull-ups

9 Air Squats

6 Toes to Bar

Saturday 10-18-25

 Saturday 10-18-25

MYSTERY WOD????

Teams of 3

Friday 10-17-25

 Friday 10-17-25

Bench Press

Conditioning:

On the 2:30 x 5

6 Deadlifts (65% of 1RM)

12 DB L-sit Press (50s/35s)

Wednesday 10-15-25

 Wednesday 10-15-25

Push Press and Split Jerk

Conditioning:

EMOM X 16

Minute 1: 8 Power Snatches (115/85)

Minute 2: 12 Lateral Burpees Over the Bar

Minute 3: 8 Thrusters (115/85)

Minute 4: Rest

Tuesday 10-14-25

 Tuesday 10-14-25

Conditioning:

AMRAP 6

12 Toes to Bar

12 Alternating DB Clean and Jerks (50/35)

12 Push-ups

Rest 2:00

AMRAP 5 

9 Toes to Bar

9 Right Arm Snatches (50/35)

9 Left Arm Snatches (50/35)

Rest 2:00

AMRAP 4

6 Toes to Bar

6 Air Squats

6 Kickouts

Monday 10-13-25

 Monday 10-13-25

Back Squats

Conditioning:

4 Rounds

300 Meter Row

15 Box Jumps (24/20)

30 Double Unders

Cap 18:00

Saturday 10-11-25

 Saturday 10-11-25

Waterfall Style

Teams of 3-5

5 Rounds

2 15ft Rope Climbs

10/8 Ski Erg Cals

14 KB March (70/53)

100 Ft Bear Hug Sandbag Carry (150/100)

10/8 Echo Bike Cals

Cap 24:00

Friday 10-10-25

 Friday 10-10-25

Shoulder to Overhead

Conditioning:

AMRAP 12

3-6-9-12…

Hang Power Cleans

Shoulder to Overhead

Front Squats

BB (135/95)

Wednesday 10-8-25

 Wednesday 10-8-25

Back Squats

Conditioning:

On the 3:00 x 5

2 Wall Walks

20 Mountain Climbers

20 Criss Cross V-ups

Tuesday 10-7-25

 Tuesday 10-7-25

Conditioning:

3 Rounds

:45 Max Deadlifts (225/165)

:45 Max Burpees

:45 Max Box Jumps

:45 Rest

Partner Accessory Strength:

Rowing

KB Halos

KB Horn Bicep Curls

Monday 10-6-25

 Monday 10-6-25

Bench Press

Conditioning:

3 Rounds

50 Double Unders

40 Single Arm KBS (20/side)

30 KB Suitcase Deadlifts (15/side)

20 KB Goblet Squats

10 Push-ups 

Cap 20:00

KB (53/35)

Saturday 10-4-25

 Saturday 10-4-25

Teams of 2

AMRAP 24

20 Calorie Row

20 Alternating Hang DB Clean and Jerks (50/35)

30 Calorie Row

30 Alternating Hang DB Snatches (50/35)

40 Calorie Row

40 DB Deadlifts (50s/35s)

30 Calorie Row

30 DB Floor Press (50s/35s)

20 Calorie Row

20 DB Shoulder to Overhead (50s/35s)

*Every 4:00, both complete 5 burpees.

Friday 10-3-25

 Friday 10-3-25

Back Squats

Conditioning:

AMRAP 12

100 Ft DB Bear Crawls

200 Ft DB Front Rack Carry

6 Shuttle Runs

DB (50s/35s)