SATURDAY MAY 7TH Saturday Partner Workout 30 min -0:00, 10:00, 20:00 Partner run that will take 4ish minutes Then AMRAP KB until 6:00...

FRIDAY MAY 6th Squat Day! Front Squat 2RM 0:00-6x30% (3 w/ 2 sec pause) 2:00-6x40% (3 w/ 2 sec pause) 4:00-5x50% (2 w/ 2 sec pause)...

THURSDAY MAY 5TH 1-2-3 COMPLEX We’ve done this many times, and will do it many more. If you’ve done this, play off of your past. If you...

WEDNESDAY MAY 4th ENDURANCE DAY 0:00-6:00 -run, then AMRAP Row for Cals 6:00-8:00 rest 8:00-14:00 -run, then AMRAP Assault Bike for Cals...

TUESDAY MAY 3rd Clean Day! Power Clean 2RM -Touch and Go 0:00-6x30% 2:00-6x40% 4:00-5x50% 6:00-5x60% 8:00-4x65-70% 10:00-4x70-80%...

weekly MONDAY MAY 2nd Squat Day! Back Squat 3x5 -3 working sets are at the SAME weight Approach based off 1RM Back Squat 0:00-5x30%...

MONDAY MAY 2nd Squat Day! Back Squat 3x5 -3 working sets are at the SAME weight Approach based off 1RM Back Squat 0:00-5x30% 2:00-5x40%...

FRIDAY 29th Calisthenics Day! 32 minutes; Every 4 minutes, x8 -Run to start (should take around 2:00) Remaining time in 4 minute block,...

SATURDAY 30th Saturday Partner Workout! 32 minutes; Every 4 minutes, x8 -Start with 400m partner run (together) -Run should be less than...

THURSDAY 28th Snatch Day! Snatch -Fast, Ladder-Style Approach -All lifts are quick singles, with individual set-ups and chambers for each...

WEDNESDAY 27th Gymnastics Day! Two 10-minute AMRAPs today. Take 10ish minutes between efforts to completely recover, and THEN warm up for...

FRIDAY 22nd Endurance Day! 32 Minutes 4 minutes on, 3 minutes off -Cals on Assault Bike -DB Box Step Ups -Cals on Rower -KB Turkish Get...

THURSDAY 21st Clean Day! Power Clean & Push Jerk 2RM -reps are touch and go Approach loosely based off an average 1RM Clean & Jerk...

WEDNESDAY 20th Squat Day! Back Squat 1RM 0:00-5x30% 2:00-5x40% 4:00-4x50% 6:00-4x60% 8:00-3x70% 10:00-3x75-80% 12:00-2x80-85%...

TUESDAY 19th Calisthenics Day! AMRAP 30 -6 10' Burpee Shuttles -12 Pull-Ups -6 20' Burpee Shuttles -24 Push-Ups -6 30' Burpee Shuttles...

MONDAY 18th Snatch Day! We are going to run the same session we ran on our last Snatch Day with a slight modification. On that day, we...

WEEKLY MONDAY 18th Snatch Day! We are going to run the same session we ran on our last Snatch Day with a slight modification. On that...

Coaches Choice

FRIDAY 15th HORIZONTAL PUSH + KB Skills Skill: Bench / Floor Press Test: Bench / Floor Press 5,3 or 1 Sexy RM Bench or Floor Press...

THURSDAY 14th PISTOLS + CARRIES + CONDITIONING Skills: Split Squats, Pistols, Suitcase carry/Asymmetrical carry, bottoms-up carry, Front...