Friday December 6, 2019

Are you ready for this one?


Partner workout: 40 minute clock

Every 8 min for 5 rounds

50 cal bike

35 toes to bar

20 power snatch 135/95

Score is combined time of last 2 rounds.

Thursday December 5, 2019

IM60/30-> THE workout of the WEEK

Workout: 5 rounds

10 db deadlifts

10 db hang power cleans

10 front squats

10 push jerks

rx for IM60; 50/35’s

10 sets of 15 hollow rocks+10 kip swings


1 Minute Pigeon right side
2 min lizard right side
1 minute Pigeon Left Side
2 min lizard left side
2 min Sumo Squat
1 minute standing straddle
2 min…

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Wednesday December 4, 2019

Skill/Strength: :30 work/:30 rest x 10 minutes

Step back lunges and Plate ground to ovhd.

Alternate between lunges and plate ground to ovhd each minute. Different loading may be used.


6 rounds

2 min work/1 min rest

Bike or row for cal

After final rest period:

50 air squats for time. Score is total calories from the 6 rounds

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Tuesday December 3, 2019


Skill/Strength: Deficit Deadlifts (standing on 45 lb plate)


Steady tempo the whole time. No bouncing. No stopping.

Workout: 12 min AMRAP

12 Russian swings 70/53

12 American swings 70/53

24 wallballs 20/14

24 double unders or 24 single unders


3 rounds

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Monday December 2, 2019

Fun workouts set up for each day this week. Also… If you are looking to start the new strength cycle both workouts are listed at the bottom of the page. They can be done any day of the week in place of, or alongside, class workouts.


Skill: 15 min of practice and building in weight

tempo(3 sec lower)overhead squat+overhead squat

Partner Workout: 5 rounds

40 alt db snatches 50/35

30 pull-ups

20 burpee box jumps 24/20Read More