October 14 – October 19, 2019

MondayTuesdayWednesdayThursdayFridaySaturday 12:00 to Find 3RM Front Squat Max Push Ups – In a 4:00 Window 1 Lap Sprint Suicide run 200m Row Sprint Max Burpees – 5:00 AMRAP 20 Plyometric Reverse Lunges 10 Downdog Push Ups A) 8:00 Handstand Practice...

October 7 – October 12, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 18:00 Strength 3×2 Front Squats @ 90% 3×1 Front Squats @ 92.5% 6×16 1-Arm OH Press (8R/8L) 6x:30 Hollow Hold (Weighted) – B) 5:00 AMRAP 10 Skaters 10 V-Ups 5 sets In 4:00 complete: 1 Lap Sprint 10...

September 30 – October 5, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) Gymnastics Conditioning On the 2:00 x 5 Rounds 12 1-Arm OH Walking Lunge (35/25) 12 Push Ups 8-10 Hanging Scap Forward Circles – B) 10:00 AMRAP 10 Kipping Pull Ups 15 Wall Balls 20 Abmat Sit Ups 5×4:00 AMRAP...

September 23 – September 28, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 5:00 10 SL Glute Bridges (5R/5L) 10 Wtd. Abmat Sit Ups – B) 8:00 Max Clean & Jerk – C) 10:00 AMRAP 1 Suicide Sprint 25 Air Squats 15 OH KB Swings A) 12:00 Strength 6×3 Front Squats @ 82.5% 5×10...

September 16 – September 21, 2019

MondayTuesdayWednesdayThursdayFridaySaturday     A) 12:00 Strength 6×4 Front Squats @ 77.5% – B) 8 Rounds (12:00 Cap) 5 Inverted Rows 10 Push Ups 15 Abmat Sit Ups 2 Rounds for time (24:00 Cap) 3 Laps 40 Wall Balls 400m Row 30 Pull Ups 15 Unbroken...

September 9 – September 14, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 7:00 AMRAP :30 Handstand Hold 20 V-Ups 20 Supermans -Rest 1:00- B) 7:00 AMRAP :30 Handstand Plate Walks 15 Crab Opposites 15 Leg Raises -Rest 1:00- C) 7:00 AMRAP :30 Handstand Shoulder Taps 10 Squeeze into Hollow Hold 10...