Saturday 1-31-26

 Saturday 1-31-26

Teams of 3-5

“Waterfall”

AMRAP 25 

27 Crossovers

9 Double KB Deadlifts (70s/53s)

7 Tuck-ups

5 Parallette Shoot Throughs

3 Sandbag Over the Box (150/100) (48/40)

Friday 1-30-26

 Friday 1-30-26

Front Squats

Conditioning:

4 Rounds

7 Box Jump Overs (24/20)

7 Pull-ups 

Rest 2:00

4 Rounds

5 Box Jumps (24/20)

5 Chest to Bar Pull-ups 

Cap 15:00

Wednesday 1-28-26

 Wednesday 1-28-26

Strict Press

Conditioning:

20.2

10 Rounds 

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

Cap 15:00

Tuesday 1-27-26

 Tuesday 1-27-26

Skill:

Handstand Hold

Handstand Walk

Conditioning:

On the 4:00 x 4

3 Wall Walks

15/12 Calorie Row

20 Wallballs (20/14)

Monday 1-26-26

 Monday 1-26-26

Deadlifts

Conditioning:

20.2

AMRAP 20

4 DB Thrusters (50s/35s)

6 Toes to Bar

24 Double Unders

Saturday 1-24-26

 Saturday 1-24-26

Teams of 2

Buy In:

AMRAP 3

Shuttle Runs

AMRAP 15

20 Partner WB Shot Passes

10 Kickouts

20 Partner WB Rotational Passes

10 Push-ups

20 Partner WB Russian Twist Passes

10 Plank Claps

Buy Out: 

AMRAP 3

Shuttle Runs

WB (20/14)

Friday 1-23-26

 Friday 1-23-26

Strict Press

Conditioning:

On the 4:00 x 5

9 Chest to Bar Pull-ups

12 Alternating Pistols

15 V-ups

Wednesday -1-21-26

 Wednesday 1-21-26

Deadlifts

Conditioning:

Teams of 2

AMRAP 20

500 Meter Row

20 Deadlifts (185/125)

50 Double Unders

*24.2 Variation

Tuesday 1-20-26

 Tuesday 1-20-26

Conditioning:

EMOM x 24

Minute 1: 15/12 Calorie Row

Minute 2: 12 Burpees

Minute 3: 12 Toes to Bar

Minute 4: 8 DB Front Rack Box Step Ups

Minute 5: 15 Russian Kettlebell Swings

Minute 6: Rest

DB (50s/35s)

Box (24/20)

KB (70/53)

Core Blast!

Monday 1-19-26

 Monday 1-19-26

Front Squats

Conditioning:

“22.1”

AMRAP 15

3 Wall Walks 

12 DB Snatches (50/35)

15 Box Jump Overs (24/20)

Saturday 1-17-26

 Saturday 1-17-26

Teams of 2

AMRAP 20

6 Lateral Burpees Over DB

6 DB Hang Clean andJerks

30 Ft Walking Lunges

*Add 6 reps to Lateral Burpees Over DB and DB Hang Clean and Jerks each round.

*Variation of 25.1

DB (50/35)

Friday 1-16-26

 Friday 1-16-26

Deadlifts

Skill: Handstand Hold

Conditioning:

AMRAP 9 

3-6-9 and so on

Power Snatches (105/75)

Overhead Squats (105/75)

Wednesday 1-14-26

 Wednesday 1-14-26

Front Squats

Conditioning:

25.2 Variation

AMRAP 15

21 Bent Over Barbell Rows

42 Double Unders

21 Thrusters 

18 Pull-ups

36 Double Unders

18 Thrusters 

15 Chest to Bar Pull-ups 

30 Double Unders

15 Thrusters 

BB(95/65)

Tuesday 1-13-26

 Tuesday 1-13-26

Conditioning:

On the 4:30 x 4

20 Mountain Climbers

15 Kickouts

10 Sit-ups

5 Shuttle Runs

Skill Session: Double Unders or Crossovers

Monday 1-12-26

 Monday 1-12-26

Strict Press

Conditioning:

EMOM x 12

Minute 1: 15 Toes to Bar

Minute 2: 15 WB Shots (20/14)

Minute 3: 15 Push-ups

Minute 4: 15 Box Jump Overs (24/20)

Mobility Flow

Saturday 1-10-26

 Saturday 1-10-26

Teams of 4-5

AMRAP 20

“Waterfall Style”

30 Double Unders

10 V-ups

10 DB Cleans (50s/35s)

5 Broad Jumps (5ft/4ft)

10 Push Press (50s/35s)

3 Bar Muscle Ups

Rest 2:00

AMRAP 4

Chest to Bar Pull-ups

1 works, others hang from rig 

Friday 1-9-26

 Friday 1-9-26

Front Squat

Conditioning:

3 Rounds

Work :40/Rest :20

- Sandbag Carry (150/100)

- Hollow/Arch Rolls

- DB Front Rack Box Step-ups (50s/35s) (24/20)

- Plank Walks

- Rest

Wednesday 1-7-26

 Wednesday 1-7-26

Strict Press

Open 25.2A

AMRAP 15

5 Burpee Pull-ups 

10 Shuttle Runs

*Add 5 Burpee Pull-ups each round

Tuesday 1-6-26

 Tuesday 1-6-26

Row Conditioning:

4 Sets

400 Meter Row

Rest 1:00

Conditioning:

3 Rounds

20 Double Unders

10 Alternating Reverse Lunges

20 Double Unders

10 Air Squats

Mobility Flow

Monday 1-5-26

 Monday 1-5-26

Deadlift

Conditioning:

12 Burpee Box Jump Overs

12 Right Arm Russian Kettlebell Swings

12 Left Arm Russian Kettlebell Swings

8 Burpee Box Jump Overs

8 Right Arm Kettlebell Clean and Jerks

8 Left Arm Kettlebell Clean and Jerks

4 Burpee Box Jump Overs

4 Right Arm Kettlebell Squats

4 Left Arm Kettlebell Squats

Box (24/20)

KB (53/35)

Cap 15:00

Saturday 1-3-26

 Saturday 1-3-26

Teams of 3

0:00-14:00

7 Rounds

Partner 1:

5 Hang Power Snatches

5 Overhead Squats

Partner 2:

KB Hold

Partner 3:

Rest

All partners go through each.

Partner 1:

5 Hang Power Cleans

5 Strict Press

Partner 2:

KB Hold

Partner 3:

Rest

All partners go through each.

BB (75/55)

KB (70/53)

14:00-20:00

Each partner finds a heavy Snatch.

20:00-26:00

Each partner finds a heavy Clean and Jerk.

Friday 1-2-26

 Friday 1-2-26

Conditioning:

4 Rounds

14 Box Step Ups (24/20)

12 Criss Cross V-ups

10 Push-ups 

Cap 12:00

Skill: Handstand Hold