GENERAL

  1. Programming 1-18

    Monday For Max (Break hollow body, no rep) Weighted Pull-Ups Build to heavy 3 rep Then 2xMax effort strict pull-ups *rest 1 min b/w rounds Tuesday Goal rounds: 5+ rounds 30 min AMRAP: 20 Pull-Ups 30 Push-Ups 20 Toes to bar 30 Box Jumps (24/20) Wednesday Time Cap: 25:00 40 RFT: Push-up PVC Jump-over …Read More

  2. Programming 1-11

    Monday Goal Rounds: 8+ 5 min AMRAP: 7 Bar Muscle-Ups 7 Burpee Into 5 min AMRAP: 7 Power Snatch (75/55) 7 Burpee over bar Tuesday Time Cap: 20:00 4 RFT: 400m run 4 Power cleans (225/155) not Rx~65-75% 1RM 4 Burpees over bar Wednesday Time Cap: 18:00 For Time: 20 Box Jumps (24/20) 5 Rope Climbs (15’…Read More

  3. Programming 1-4

    Monday For max Shoulder press Build to heavy 3 Then: 3x3@found weight Tuesday Time Cap: 18:00 Buy-In: 25 Hand release push-ups 3 Rounds: 20 KB Swings (1.5/1 pood) 20 Push-Press (95/65) Cash-out: 400m run Wednesday Time Cap: 25:00 20-15-10 R DB Front Squat (35/25) L DB Front Squat R DB Thruster L DB …Read More

  4. Programming 12-28

    Monday Time Cap: 22:00 For time 21-15-9: Box Jumps (24/20) Man-makers (35/25) Tuesday Goal reps: 100+ 3 rounds of 3 min AMRAP: For max reps of 100 Double-Unders 15 burpees over rower Max reps/cals row in remaining time *rest 3 mins *Score= total cals rowed Wednesday Goal Rounds: Quality over quantit…Read More

  5. Programming 12-21

    Monday Time Cap: 22:00 3 RFT: 10 Hang Squat Cleans (185/135) Not Rx ~65% 1RM 15 Sit-Ups 400m Run Tuesday To max (form dictates) Push-Press Build to heavy 3 rep Wednesday Time Cap: 15:00 4 RFT: 20 Front rack lunges (95/65) 10 Strict Pull-Ups Thursday Time Cap: 22:00 For Time: 50 Burpee over obstacle …Read More

  6. Programming 12-14

    Monday Goal Rounds: 7-10 15 min AMRAP: 5 Devils Presses (50/35) 50ft Farmers carry (50/35) 10 Burpees 50ft Farmers carry (50/35) Tuesday Time Cap: 20:00 “Elizabeth” 21-15-9 Power cleans 135/95 Ring Dips *2 min rest* 21-15-9 Front Squats 135/95 Push-Ups Wednesday For heavy sets of 3, 5, 10 Back S…Read More

  7. Programming 12-7

    Monday Goal Rounds: round of 12+ Open workout 18.5 7 min AMRAP + 3 reps every round 3 Thrusters (95/65) 3 Chest-to-bar pull-ups Tuesday Goal Rounds: 10+ rds 10 min AMRAP 10 Air Squats 9 R Arm DB Snatches (50/35) 10 Push-Ups 9 L Arm DB Snatches (50/35) Wednesday Time Cap: 15:00 42-30-18 reps FT: Air …Read More

  8. Programming 11-30

    Monday: Time Cap: 16 min 4 rounds for time of: Row, 500 m 10 Overhead Squats, 155/105 lbs Tuesday: Time Cap: 22 min 21-15-9 reps, for time of: Back Squat, 225/155 lbs Strict Handstand Push-up Wednesday: Complete as many rounds as possible in 20 mins of: Run, 400 m 7 Muscle-ups Thursday: Dallas 5 As …Read More

  9. Programming 11-23

    Monday Time Cap: 10:00 “Grace” For Time: 30 C&J (135/95) Tuesday Time Cap: 20:00 10 RFT: 1 Deadlift (315/225) 2 Rope Climbs 3 Box Jumps (30/24) Wednesday Time Cap: 25:00 “Marguerita” 50 RFT: 1 Burpee 1 Push-up 1 Jumping Jack 1 Sit-Ups 1 Handstand Thursday Time Cap: 30:00 For time: 10 SDL…Read More

  10. Programming 11-16

    Monday Time Cap: 20:00 10 RFT: 5 ea. arm 12 DB DL (50/35) 9 HP Cleans (50/35) 6 Push-Jerks (50/35) Tuesday Front Squat: Build to heavy 3 Then 3x3@~90% of found heavy 3 rep Wednesday Time Cap: 35:00 For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lung…Read More