GENERAL

  1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. Programming 11-9

    Monday Time Cap: 25:00 100 Burpee Pull-Ups: *Every 5 mins, stop and perform 50 Double-Unders* Tuesday For Max For max: Take 20 mins and build to max Clean & Jerk Then: 3x1@~75-85% of established max (form over weight) Wednesday Goal Rounds: ~4/5 18 min AMRAP of: 11 HP Snatches (95/65) 11 Burpees…Read More

  9. Programming 11-2

    Monday Time Cap: 20:00 21-18-15-12-9-6-3 Thrusters (95/65) Box Jumps (24/20) Tuesday Time Cap: 35:00 Teams of 2: 6 RFT: 25 cal row 5 rope Climbs 25 Anchored Sit-Ups (20/14) 50ft Handstand Walk 50 shoulder taps *1 works & completes whole round, 1 rests* Wednesday Time Cap: 40:00 3 RFT: 200m Run 2…Read More

  10. Programming 10-26

    Monday Goal Rds: ~30+ 3, 3 min AMRAP 1 Power Clean (185/125) Not Rx ~75% of 1RM Clean 2 Bar Facing Burpees 3 Push-Ups *Rest 2 mins b/w rounds Tuesday Time Cap: 35:00 Partner Workout For time: 100 Wallballs (20/14)(10’/9’), partner holds Pull-Up Hang Prioritize cycling shot, at least 10 100 KB Sw…Read More