Wednesday, April 29, 2026

Warm Up

As Posted

Skill/Strength

TABATA

Mountain Climbers 

Conditioning

2 Rounds for Time

-300m Run

-25 Push-Ups

-300 m Run

-25 KB Swings

-300m Run

-25 Sit-ups

-300m Run

-25 Deadlifts

-300m Run

-25 Squats

-300m Run

-25 Box Jumps

Monday, April 27, 2026

Warm Up

As Posted

Skill/Strength

-2 Min. Wall Sit

-2 Min. Bar Hang

-200m Farmer Carry

Conditioning

21-15-9

-Deadlifts

-Burpee Bar Jump Over

-Lunges

-Squats

Cash Out

-500m Row

Wednesday, April 22, 2026

Warm Up

As Posted

Skill/Strength

5 Attempts100m Row

-2 Push Ups For Each Meter Over

-1 Manmaker For Each Meter Under

Conditioning

AMRAP Mix-Up

6 Min. AMRAP

-15 DB Snatches

-15 DB Hammer Curls

-15 DB Cactus Arm

-15 DB Overhead Extensions

Rest 1 Min.

6 Min. AMRAP

-20 MB Toss

-15 MB Sit Ups

-10 MB Cleans

Rest 1 Min.

6 Min. AMRAP 

-20 Leg Lifts

-15 Scissors

-10 Burpee 

Monday, April 20, 2026

Warm Up

As Posted

Skill/Strength

-2 Min. Wall Sit

-2 Min. Bar Hang

-200m Farmer Carry

Conditioning

21-15-9

-Deadlifts

-Burpee Bar Jump Over

-Lunges

-Squats

Cash Out

-500m Row

Wednesday, April 15, 2025

TAX DAY FUN!

Warm Up

As Posted

Conditioning

Tax Day Workout

- 10 Burpees

- 40 Rings/Pull-Ups

- 10 Burpees

- 40 Lunges

-10 Burpees

- 40 Squats

- 10 Burpees

- 40 Dips

- 10 Burpees

Cashout

- 800m Run

Wednesday, April 8, 2026

Warm Up

Stretch

-150m Shuttle Run

-25 Push Ups

-25 Pull Ups/Rings

Skill/Strength

TABATA

-Shoulder Taps

Conditioning

4 Rounds with 1 minute rest in between

3 Min Round

-200m run

-10 Deadlifts

-AMRAP Box Jumps  or KB Swings (you will have 2 rounds of each)

Monday, April 6, 2026

Warm Up

Stretch

-150m Shuttle Run

-25 Push Ups

-25 Pull Ups/Rings

Skill/Strength

- 2 Weighted Walking Lunges in 1st Minute 

- 4 WWL the 2nd Minute

...

- 18 WWL in minute 9 

- 20 WWL in minute 10

Conditioning

TABATA WO

- Plank

- G2O

- High Knees

- Scissors

- Reverse Plank

Wednesday, April 1, 2026

Warm Up

Stretch

-150m Shuttle Run

-25 Push Ups

-25 Pull Ups/Rings

Skill/Strength

3 Rounds

-2 Min Unbroken Singles

Rest

-2 Min Unbroken Planks

Conditioning

18 Min AMRAP

-200m Run

-5 Burpees

-15 KBS

-20 Squats