1/17/2023

WORKOUT (16 min) 16 min EMOM: Min 1: Russian KB swing (70/53) Min 2: slamball (30/20) Min 3: sit-up Min 4: rest (Score: Total Reps) FINISHER (12 min) On a 12 min running clock… 3 consecutive Tabatas*: Hang from bar Plank hold KB suitcase hold/carry *each Tabata is 8 rounds of :20 sec work/:10 sec […]

1/16/2023

STRENGTH (16 min) 16 minutes to find… 1 power snatch to overhead squat* *receive bar in power position, then (before standing) descend into overhead squat (Score: Weight) WORKOUT (12 min) 7 rounds for time: 10 overhead squat (75/55) 25 double under *1 wall walk every minute…including 0:00 *12 min cap (Score: Time)

1/13/2023

STRENGTH (10 min) 10 min EMOM: 1 heavy front squat *aim for 85-90%+ across (Score: Weight) WORKOUT (20 min) “Cindy” 20 min AMRAP: 5 pull-up 10 push-up 15 squat *RX+: vest (20/14) (Score: Rounds/Reps)

1/12/2023

WORKOUT (18 min) 2 rounds for time: 60 double unders 45/35 cal row 30 deadlift (135/95) 15 hang power clean (135/95) *18 min cap (Score: Time)

1/11/2023

STRENGTH (12 min) Every 1:30 for 7 sets: 3 push press *aim for 80-90% across (Score: Weight) WORKOUT (15 min) 4 rounds of… 3 min AMRAP*: 1 ring muscle up 10 DB thruster (2x 35/20) 10 box jump over (24/20)** 10/7 cal bike *1 min rest after each AMRAP *pick up where left off for […]

1/10/2023

STRENGTH (14 min) 14 min EMOM: 1 snatch deadlift + 1 low hang snatch pull *aim for around 90-110% across (Score: Weight) WORKOUT (8 min) “18.0” 21-15-9 Alt. dumbbell snatch (50/35) Burpee over DB *RX: no step on burpee *8 min cap (Score: Time)

1/9/2023

WORKOUT (15 min) “Freaky Friday” Teams of 2… 15 min AMRAP: 10 partner deadlift (225/155) 20 partner wall ball (20/14) 30 partner wall ball sit-up (20/14) 40 wall ball bear hug lunge* (20/14) *partner 1 performs 20 lunges while partner 2 holds plank, then switch (Score: Rounds/Reps)

01/06/2023

  WORKOUT (10 min) 10 min AMRAP: 1 bar muscle up 2 strict handstand push-up Then… 2 bar muscle up 4 strict handstand push-up …3/6, 4/8, 5/10, etc. (Score: Rounds/Reps)

01/05/2023

HERO WORKOUT (35 min) “Ship” 9 rounds for time: 7 squat clean (185/135) 8 burpee box jump (36/30) *option to split with partner *35 min cap (Score: Time)

01/04/2023

STRENGTH (12 min) 12 min EMOM: 2 high hang power snatch *aim for about 75% of 1RM across all sets *bar in hip crease w/ long arms (Score: Weight) WORKOUT (15 min) 15 min AMRAP: 10 alt. DB hang clean & jerk (1x 50/35) 20/15 cal bike 30 unbroken double under (Score: Rounds/Reps)

01/03/2023

WORKOUT (16 min) 4 rounds for time: 200m run 20 sit up 20 DB deadlift (2x 50/35) (Score: Time)

1/2/2023

STRENGTH (16 min) Every 2 min for 8 sets: 2 tempo/pause front squats (15×3) *aim for 65-75%+ across all sets *5 sec pause in the bottom, rest as needed at top (Score: Weight) WORKOUT (16 min) 16 min EMOM: Min 1: 20/15 cal row Min 2: max wall balls (20/14) (Score: lowest wall ball reps […]