Week of December 7th

ZOOOOOOM!-EMAIL for passcode





(Home subs in parentheses!)

Time domains-if you do not have the "machine" listed, choose a sub for the time domain

Example: 1000M Row can become a bike for 4 minutes


A. Front Squatx5x3@60% (Double DB Tempo Squatx5x5, slow descent, hold the bottom)

B1. Mixed grip high pull chin up cluster, alternate grip each rep x 3-4 sets (nowhere to hang? Banded face pullsx20x4)

B2. Bar or Ring Hang (active hold!)x45-1 minx5 (plank hold)

5 rounds

10 pull ups (bodyweight rows of any kind OR DB renegade rows)

5 r/arm db thruster

5 l/arm db thruster

35 double unders (plate hopsx2)


A. Snatch Balance+OHS (hold the bottom position for 3 seconds) x3x4 (this can be done with a broom or PVC if no barbell, if VERY mobile, DB)

B. Strict HSPUx 3-4 sets **any height that you can come back up solid with shoulder width hand position and tripod in bottom (strict DB Pressx8x4)

Row 1000 M (time domain-4 minutes)

100 Push Ups (can use elevation)

30 Snatch@135/95 (100 ALT DB SNATCH light)


15 min AMRAP

9 Burpees

12 Wall Ball (goblet squat)

15 KBS


15 min AMRAP

150 M Row (:45 time domain)

7 T2B (14 abmat or tuck ups)

100 FT Farmers Carry (30 db step ups on low plate)


A. Power Clean Every 30 seconds-2 reps@60% (DB RDLx8x4)

B1. Arch Hold with PVCx30 Secx3

B2. Good Morningx6x3@25% of Back Squat (can be done with DBS)

6 minutes on the clock

50 Hang Power Cleans 95/65 (DB)

AMRAP box jump overs (step ups or squat jumps)

Rest 3 minutes

6 minutes on the clock

35 Deadlifts 135/95 (DB)

AMRAP box jump overs (step ups or squat jumps)


A. Back Squatx5x3@60% (DB split squatx5/legx5)

*in between each set

10 hollow rocks

10 sec hollow hold

10 sec leg lowering abs x 3

B. Rope Climb work+DU Work (just DU practice)

2 rounds

400M Ski (2 minute time domain)

50 FT Sandbag Lunge (dbs at sides)

400M Run (2 minute time domain)

50 FT FR Lunge (dbs in front rack)

20 Cal AB (2 minute time domain)

50 FT OH Walking Lunge (single db OH)

***about 16 lunges=50 ft

78 views0 comments

Recent Posts

See All

Week of August 2, 2018

Monday A. 7/5 cal Bike into 1 Squat Clean@80%x10 rounds B1-3 Strict T2B+10 sec L-sitx3 B2-Side Plankx20 sec/sidex3 B3-heavy Farmers Carryx100 FTx3 12 rounds 4 Bar facing Burpees 6 thrusters@75/55 20 D

Week of July 25, 2021

TUESDAY A. 10 minute EMOM odd = 3 TnG squat snatch @70-75% even = 6-10 UB pull ups (kipping) B. Front Squatx2x5@90% 15 min AMRAP 8 Front Squats 20 Walking Lunges 250/150 M Row Every 90 seconds you mus

Week of July 19, 2021

Monday A. Back Squatx3x5@85% B1. DB Box Step up (no higher than 20", use plates if necessary)x5/legx5 B2. Sled push@HEAVY AS HELL-50 FTx5 3 rounds 400 M run 100 FT OH walking Lunge-barbell if possible