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...

Monday 7/7 "CONDITIONING" Teams of 2. Alternate Movements. AMRAP 12 minutes: 12 Kettlebell Swings (53/35) 12 Walking Lunge Steps 12...

Monday 6/30 "STRENGTH" Every 3:00 x 3 Sets: 5 Deadlifts (build each set) "CONDITIONING" 2 Rounds for Time: 1k Row 24 Deadlifts (185/125)...

MONDAY 6/23 “CONDITIONING” Benchmark: The Seven 7 Rounds for Time: 7 Handstand Push-ups 7 Thrusters (135/95) 7 Knees to Elbows 7...

Monday 6/16 "CONDITIONING" AMRAP 30 minutes: Max Meter Row At 0:00, 30 Kettlebell Swings (53/35) At 3:00, 30 Goblet Squats (53/35) At...

Monday 6/9 "STRENGTH" In 10 minutes: Build to a heavy 2-rep Back Squat "CONDITIONING" AMRAP 10 minutes: 3-6-9-12..etc. Wall Balls (20/14)...

Monday 6/2 “Bring a Buddy Day” Teams of 2. Trade Movements. AMRAP 15 minutes: 3-6-9-12..etc. Calorie Row Kettlebell Swings (53/35) Abmat...