Monday Strength Performance ON A 12:ON A 12:00 RUNNING CLOCK… Build to a 4-Rep Moderate Overhead Squat* *Weight should come from the Hang Position. Build slightly past workout weight. Fitness ON A 12:00 RUNNING CLOCK… Build to a 4-Rep Moderate Front Squat* *Weight should come from the Hang Position. Build slightly past workout weight. Workout Performance AMRAP x 12 MINUTES 2 Hang Power Snatch 52.5/35 4 Overhead Squat 8 Toes to Bar 24 Double Unders Fitness AMRAP x 12 MINUTES 2 Hang Power Clean 52.5/35 4 Front Squat 8 Toes to Something 48 Single Unders Tuesday Skill EMOM x 5 MINUTES Choose an Op ..read more

Monday Performance FOR REPS 5 ROUNDS In 3 Minutes 500/400m Row Into... Max Burpees Rest 1 min Into 5 ROUNDS In 3 Minutes 500/400m Ski Into... Max SA DB Thrusters 22.5/15 Rest 1 min (Score is Reps) RPE 9 Fitness 5x In 3 Minutes 450/350m Row Into... Max Burpees Rest 1 min 5x In 3 Minutes 450/350m Ski Into... Max SA DB Thrusters 15/10 Rest 1 min (Score is Reps) RPE 9 Tuesday Strength ON A 10:00 RUNNING CLOCK... Choose One Gymnastics Option... Gymnastic Options... Build to a Moderate 2-Rep Weighted Pull-Up 5x5-7 Strict Pull-Ups (Banded Optional) 5x5-7 Max Vertical Ring Rows Workout ..read more

Monday Workout Performance 3 ROUNDS FOR TIME 400m Run Hang Power Cleans 60/42.5* *Round 1 - 21 Reps Round 2 - 15 Reps Round 3 - 9 Reps Fitness 3 ROUNDS FOR TIME 400m Run Hang Power Cleans 42.5/30* *Round 1 - 21 Reps Round 2 - 15 Reps Round 3 - 9 Reps Post WOD Strength 8x2 Deadlift* *Use the same Heavy Weight for All Sets Tuesday Skill EMOM x 8 MINUTES Complete Gymnastics Option* *Gymnastics Options... 2-3 Strict (Banded) Pull-Ups 1-2 Strict Chest to Bars 1 Strict Ring Muscle-Up Workout Performance EMOM x 20 MINUTES MIN 1&2 - 30/25 Cal Bike MIN 3 - :50 Max Ring Muscle-Ups MIN 4 - 30 Sit ..read more

Monday Strength EVERY 1:30 x 6 SETS* 1 Power Clean + 1 Hang Power Clean *Start Moderate and Build to or Above Workout Weight. (Score is Weight) Workout Performance AMRAP x 15 MINUTES 100 Double Unders 30 Pull-Ups 15 Power Cleans 85/60 (Score is Rounds + Reps) RPE 7 Fitness AMRAP x 15 MINUTES 200 Single Unders 30 Ring Rows 15 Power Cleans 60/42.4 (Score is Rounds + Reps) RPE 7 Tuesday Workout Performance EMOM x 12 MINUTES MIN 1 - 12/10 Cal Bike MIN 2 - 15 Unbroken Wall Balls (20/14) (Score is Completed Minutes) RPE 8 Fitness EMOM x 12 MINUTES MIN 1 - 10/8 Cal Bike MIN 2 - 12 Unbroken W ..read more

Monday Workout Performance Death Row EMOM x 20 MINUTES MIN 1 -- 20/15 Cal Row MIN 2 -- 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Fitness EMOM x 20 MINUTES MIN 1 -- 15/12 Cal Row MIN 2 -- 12 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Tuesday Workout Performance 4 ROUNDS FOR TIME 10 Deadlifts 85/60 15 Pull-Ups* 20 Box Jump Overs (24/20) *Option for Chest to Bars. (Score is Time) RPE 8 Fitness 4 ROUNDS FOR TIME 10 Deadlifts 60/42.5 15 Ring Rows* 20 Box Jump Overs (20) *Option for Jumping Pull-Ups. (Score is ..read more

Christmas Day EAT! Boxing Day Optional Strength EVERY 1:30 x 6 SETS* 1 Power Clean + 2 Hang Power Cleans *Start Light and end Moderate-Heavy. Workout Performance ON A 12:00 RUNNING CLOCK... Max Cal Bike* *Every 2:00, including 0:00, complete Reps of Hang Power Cleans 60/42.5*. Hang Power Clean Reps: RND1 = 12 RND 2 = 10 RND 3 = 8 RND 4 = 6 RND 5 = 4 RND 6 = 2 Fitness ON A 12:00 RUNNING CLOCK... Max Cal Bike* *Every 2:00, including 0:00, complete Reps of Hang Power Cleans 42.5/30*. Hang Power Clean Reps: RND1 = 12 RND 2 = 10 RND 3 = 8 RND 4 = 6 RND 5 = 4 RND 6 = 2 Wednesday Partner Workout ..read more

Monday Workout Performance The Cali Bear EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk 100/70 *Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is Weight) RPE 10 Fitness The Cali Bear EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk 70/47.5 *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is Weight) RPE 10 Tuesday Workout AMRAP x 16 MINUTES 16 Alt. Box Step-Overs (Athlete Choice)* 16 Burpees to a Target ..read more

Test Week! Monday Skill 3 SETS 5-7 Power Snatches* 1-3 Gymnastic Pulls** *Start with empty bar, and build to slightly past workout weight. **Gymnastics Options: Up-Down Pull-Ups Chest to Bars Bar Muscle-Ups Workout Performance 3 ROUNDS FOR TIME 25 Power Snatch 35/25 50 Sit-Ups 10 Bar Muscle-Ups (Score is Time) RPE 8 Fitness 3 ROUNDS FOR TIME 20 Power Snatch 30/20 40 Sit-Ups 10 Up-Down Pull-Ups (Score is Time) RPE 8 Tuesday Strength ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Push Jerk Workout Peformance AMRAP x 8 MINUTES 35 Double Unders* 5 Push Jerks (75% of 1-Rep) *Option for Unbroke ..read more

Monday Workout Performance 20 ROUNDS FOR TIME 1 Power Clean (90/65) 2 Box Jump Overs (24/20) 3 Chest to Bar Pull-Ups (Score is Time) Time Cap 15 minutes RPE 9 Fitness 20 ROUNDS FOR TIME 1 Power Clean (65/45) 2 Box Jump Overs (20) 3 Pull-Ups* *Option for Jumping C2B Pull-Ups (Score is Time) Time Cap 15 minutes RPE 9 Post WOD Strength ON A 10:00 RUNNING CLOCK... Build to a Heavy Complex... 1 Clean* + 1 Hang Clean* *Option for Squat or Power Tuesday Strength 12-10-8* Deadlift *Start Light and build to Moderate. This is a deload week in the Strength Cycle. Workout Performance 3 ROUNDS F ..read more

Monday Strength 8-6-4 | 6-4-2* Push Jerks *Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4). Workout EMOM x 10 MINUTES* 1 Power Clean & Jerk + 2 Front Squats + 1 Shoulder to Overhead *Start Moderate and build every other set to a Heavy weight for the complex (5 different weights). Athlete is only allowed one lift attempt per 1:00 interval. Tuesday Strength 8-6-4 | 6-4-2* Deadlift *Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4). Workout Performance 3 ROUNDS FOR TIME* 500/400m Row 21 Box Jumps ..read more