Wednesday, March 30, 2022

Warm Up

As Posted

Skill/Strength

Alternating TABATA 

-DB Scissors

-DB Skull Crushers

Conditioning

18m AMRAP

-20 mountain climbers

-15 sit-ups

-10 hollow rocks

-5 push-ups

Monday, March 28, 2022

 Warm Up

As Posted

Skill/Strength

Group 1 Mile

Conditioning

-10 Burpees

-10 KBS

-9 Burpees

-9 KBS

-8 Burpees

-8 KBS

-7 Burpees

-7 KBS

Continue until 1

Thursday, March 24, 2022

Warm Up

As Posted

Skill/Strength

Alternating TABATA
-Jumping Squats

-Burpees

Conditioning

15 Min. AMRAP 

-300m Run

-5 Pull Ups

-10 Sit Ups

-15 Unbroken Squats

Wednesday, March 23, 2022

Warm Up

As Posted

Group Warm Up

150 MB Toss w/Partner

Conditioning

21/18/15/12/9/6/3

- Thrusters (95/65)

- Bar Facing Burpees

Thursday, March 17, 2022

Warm Up

As Posted

Conditioning

Partner WO

- 100m MB Toss

- 100 MB Sit Ups

- 100m MB Toss

- 100 MB Squats

- 100m MB Toss

- 100 MB Scissors

- 100m MB Toss

Thursday, March 17, 2022

Warm Up

As Posted

Group Warm Up

1.5 Mile Run

Conditioning

7 min AMRAP

- 7 Push-Ups

- 14 Kettlebell Swings (53/35)

2 min Rest

7 min AMRAP

- 7 Bar Leg Lifts

- 14 DB Bench Press

Wednesday, March 16, 2022

Warm Up

As Posted

Skill/Strength

- 2 Min Unbroken Sit Ups

- Rest 1 Min

- 2 Min Unbroken Squats

Conditioning

5 Rounds 

- 3 Deadlift, 3 Hang Power Cleans, 3 Front Squats, 3 Push Press, 3 Back Squats

- 15 Ring Rows

- 20 Sit-Ups

Wednesday, March 16, 2022

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-BP Squats

-BP G2O

Conditioning

4 Rounds 

- 50 Double Unders (150 Singles)

- 40 Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Ring Rows

March 14, 2022

Warm Up

As Posted

Skill/Strength

Partner 125 MB Toss

Conditioning

4 Rounds 

- 50 Double Unders

- 40 Air Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Ring Rows

Monday, March 14, 2022

Warm Up

As Posted

Group Warm Up

150 MB Toss w/Partner

Conditioning

21/18/15/12/9/6/3

- Thrusters (95/65)

- Bar Facing Burpees

Thursday, March 10, 2022

 Warm Up

As posted

Skill/Strength

10 Minute Ascending EMOM 

- Power Clean

Conditioning

- 800m Run

- 40 Squats

- 800m Run

- 40 Push-Ups

- 800m Run

- 40 Box Jumps 

Wednesday, March 9, 2022

Warm Up

As Posted

Skill/Strength

TABATA DB Snatches

Conditioning

6 Rounds for Time -

12 Deadlift (155/105)

6 Front Squats (155/105)

24 Double Unders (75 Singles)

Every minute on the minute stop wherever you are and perform 3 Burpees

Monday, March 7, 2022

Warm Up

As Posted

Skill/Strength

8Min EMOM 

-5 Power Cleans

-5 Push Presses

Conditioning

21-15-9

-Bench Press

-2x Sit Ups

Thursday, March 3, 2022

Warm Up

As Posted

Skill/Strength

TABATA Squats

Conditioning

400m Run

20 Wall Ball Shots

20 Medball Sit-Ups

20 Medball Lunges

20 Medball Cleans

800m Run

Wednesday, March 2, 2022

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-DB Skull Crushers

-DB Scissors

Conditioning

4 Rounds 

- 25 Rings or 15 Pull-Ups

- 25 Deadlift (135/95)

- 25 Box Jumps