Monday 12/1 "PRIMER" 4 Rounds for Quality 1 Minute Build Up Row 10 Alternating Punter Kicks 8 Alternating Step Overs 6 Scap Pullup + Knee Raise "CONDITIONING" Open 12.3 (Solo or Teams of 2 trading reps) AMRAP 18 minutes: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes to Bar REST 5:00 3 Sets: 500m Row REST 2:00 Tuesday 12/2 "PRIMER" AMRAP 7 Bike 30 Seconds 3 Barbell Thruster 20 Single Unders 3 Kip Swings "STRENGTH" EMOM 8 minutes: O: 3 Front Squats (building sets) (from fl

Monday 11/17 "PRIMER" EMOM 6 minutes: O: :45 Max Calorie Row E: 3 Burpees Over Rower + 5 Hang Power Clean + Front Squat + Press (45/35) "STRENGTH" Shoulder Press Every 2:15 x 7 Sets: 1 x 1 @ 70% 1 x 1 @ 78% 4 x 3 @ 83% 1 x 3+ @ 83% "CONDITIONING" 3 Rounds 3 Minutes of Work / 1 Minute of Rest: 1-1-2-2-3-3-4-4-5-5... Burpee Box Jump Over Hang Power Clean (135/95) *Start each round where you left off Tuesday 11/18 "PRIMER" AMRAP 4 minutes 2 x 120ft. Shuttle Sprints 10 Air Squats

Monday 11/10 "STRENGTH" Back Squat Every 2:15 x 7 Sets: 6 x 3 @ 75% 1 x 3+ @ 75% "CONDITIONING" 4 Sets: 15 Wall Balls (20/14) 15 KBS (53/35) 15 Box Jumps w/ SD (24/20) 60 Double Unders 15 Burpees 15 Hang Power Snatches (75/55) REST 3:00 between sets *SCORE IS SLOWEST SET* Tuesday 11/11 "STRENGTH" Shoulder Press Every 2:15 x 7 Sets: 6 x 3 @ 75% 1 x 3+ @ 75% "CONDITIONING" Each For Time 1000m Row 1 Round of Cindy REST 3:00 750m Row 2 Rounds of Cindy REST 2:00 500m Row 3 Rounds

Monday 11/3 "PRIMER" AMRAP 5 minutes 7 Pass Throughs 7 Ring Rows 7 Plate Front Squats (pick load) 7 Plate Sit-ups "STRENGTH" Shoulder Press Every 1:30 x 3 Sets: 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% "CONDITIONING" Teams of 2. Trade Reps. 4 Sets: AMRAP 5 minutes: 500m Row: with time remaining, AMRAP: 45 Double Unders 35 Wall Balls (20/14) 25 Kettlebell Swings (53/35) REST 2:00 between sets Tuesday 11/4 "PRIMER" "PRIMER" AMRAP 7 minutes 7 Bike Cals 60ft. High Knees 7 Push-ups 60

Monday 10/27 "STRENGTH" Back Squat Every 2:30 x 6 Sets: 1 x 5 @ 50% 1 x 3 @ 60% 1 x 2 @ 70% 1 x 1 @ 75% 1 x 1 @ 80% 1 x 5+ @ 85% "CONDITIONING" 4 Sets: 1:30 Max Meter Bike REST :30 1:30 Max Rounds of 3 Burpees + 10 Sit-ups REST :30 Tuesday 10/28 "STRENGTH" Shoulder Press Every 2:30 x 6 Sets: 1 x 5 @ 50% 1 x 3 @ 60% 1 x 2 @ 70% 1 x 1 @ 75% 1 x 1 @ 80% 1 x 5+ @ 85% "CONDITIONING" AMRAP 11 minutes: 3-6-9-12...etc. Alternating Dumbbell Snatch (50/35) Toes to Bar After each round*

Monday 10/20 "STRENGTH" Shoulder Press Every 2:30 x 6 Sets: 1 x 5 @ 65% 1 x 5 @ 73% 3 x 5 @ 78% 1 x 5+ @ 78% "CONDITIONING" In 14 Minutes: Buy-In 1500m/1250m Row Then In Remaining Time AMRAP: 5 Toes to Bar 9 Hang Snatch (95/65) 5 Bar Facing Burpees Tuesday 10/21 "STRENGTH" Back Squat Every 2:30 x 6 Sets: 1 x 5 @ 65% 1 x 5 @ 73% 3 x 5 @ 78% 1 x 5+ @ 78% "CONDITIONING" 4 Rounds AMRAP 2:30 30 Double Unders 10 Wallballs (20/14) (10/9') Rest 90 Seconds Wednesday 10/22 "CONDITIONIN

Monday 10/13 "STRENGTH" Back Squat Every 3:00 x 5 Sets: 4 x 5 @ 70% 1 x 5+ @ 70% "CONDITIONING" 5 Sets of 2:00 on / 2:00 off: 1 Bear...

Monday 10/6 "STRENGTH" Shoulder Press Every 2:00 x 3 Sets: 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% "CONDITIONING" Teams of 2. Trade every 45...

Monday 9/29 "STRENGTH" In 15 minutes: Back Squat 1 x 5 @ 50% 1 x 3 @ 60% 1 x 2 @ 70% 1 x 1 @ 75% 1 x 8+ @ 80% "CONDITIONING" For Time:...

Monday 9/22 "STRENGTH" Every 3:00 x 5 Sets: Shoulder Press 1 x 3 @ 60% 1 x 3 @ 68% 2 x 8 @ 73% 1 x 8+ @ 73% "CONDITIONING" 3 Rounds AMRAP...

Monday 9/15 “STRENGTH” Every 3:00 x 5 Sets: Back Squat 4 x 8 @ 65% 1 x 8+ @ 65% (leave 2-3 reps in the tank) “CONDITIONING” 3 Rounds for...

Monday 9/8 "STRENGTH" In 15 minutes: 3-rep Max Back Squat "CONDITIONING" "Ellen" 3 Rounds For Time (Cap 14) 20 Burpees 21 Alternating...

Monday 9/1 Bring a Buddy Day “CONDITIONING” Teams of 2.  Trade Reps as Needed. AMRAP 25 minutes: 60 Calorie Row 60 Wall Balls (20/14) 60...

Monday 8/25 “STRENGTH” In 15 minutes, build to a heavy 1-rep: Clean & Jerk (Any Way) “CONDITIONING” 10 Rounds for Time: 3 Clean and Jerks...

Monday 8/18 “STRENGTH” In 10 minutes, build to a heavy single: 5-4-3-2-1 Power Clean “CONDITIONING” Minutes 0-7 500m Row Time Trial...

Week of August 11th, 2025 Monday 8/11 "STRENGTH" In 12 Minutes, Build to Heavy for The Day: 6-6-3-3 Deadlift "CONDITIONING" 3 Rounds for...

Monday 8/4 "CONDITIONING" Teams of 2. Switch Every Minute. AMRAP 28 minutes: 15 Calorie Bike 10 Alt. Dumbbell Hang Power Clean and Jerk...

Monday 7/28 "CONDITIONING" Benchmark: The Ghost 6 Rounds for Max Reps Minute 0-1: Max Cal Row Minute 1-2: Max Burpees Minute 2-3: Max...

Monday 7/21   "STRENGTH" In 10 Minutes  Build To Heavy Complex 1 Squat Clean + 2 Jerks   "CONDITIONING" Benchmark: Wittman   7 Rounds for...

Monday 7/14 "CONDITIONING" 3 Rounds for Max Reps: AMRAP 7 minutes: 1k/750m Row - with remaining time AMRAP: 7 Chest to Bar Pull-ups 7...