1:00 Hollow hold/ rock
1:00 KB swing (65lb. M, 45lb. W)
20 Push press
:45 Hollow hold/ rock
:45 KB swing (65lb. M, 45lb. W)
10 Strict press
:30 Hollow hold/ rock
:30 KB swing (65lb. M, 45lb. W)
Then, with urgency and aggression:
Thank you first and foremost to our amazing members that work so hard day in and day out and constantly impress me with their strength, dedication, and character.
Additional thanks to those that have been finding and supporting us from around the US, UK, Canada, Japan, and Russia. It is both humbling and inspiring to see the product of our work begin to reach a larger audience.
This is just the beginning.
On your own:
40 Box jumps (10 reps, 3 breaths x 4)
30 Box jumps (15 reps, 3 breaths x 2)
20 Box jumps (20 straight)
With a partner:
Intersperse sets of jumps with sets of partner work.
Travel in order (top to bottom) down both lists.
Rest is earned by hustling to and through the box jumps en route to the next partner set.
10 Mace lifts/ swings
:10 sec. hold @ bottom of squat with mace
5 GYAOTG* movements with mace
15 KB lifts/ swings
:10 sec. hold @ bottom of squat with KB
5 GYAOTG movements with KB
20 Tire smash
:10 sec. hold @ bottom of squat with hammer
5 GYAOTG movements with hammer
Pick 1 path, 2 paths, or rotate between all 3.
Change movements each round as desired.
15 minutes. Count rounds.
*”Get your ass off the ground” movements include rocking chair, elevator, hip-up, and TGU.
Goal today is to cover as many bases as we can with the same implement- keep the same mace, KB, or hammer for all 3 pieces of each path.
8 Farmer walk @ 20 yd. ea.
16 DB pushup row (heavy)
8 Rack walk @ 20 yd. ea.
16 DB pushup row (medium)
8 Waiter walk @ 20 yd. ea.
16 DB pushup row (light)
Double-under practice. 200 reps or 10 minutes, whichever comes first.
Achieve 1RM Deadlift using a 5-5-5-3-3-3-1-1-1 rep scheme.
Strategize and scale weights in order to reach and exceed current 1RM within allotted lifts. Note there are 3 1-rep sets today.
Tumbling- Front roll, back roll, headstand, handstand.
Count completed rounds. If this is your first time, goal is 20.
+4 over previous score is the goal for the rest of you.
Then, skill work:
Practice at least 1 lifting motion and 1 swinging motion to the tune of 50 reps each.
Use skill work weights, partition as needed, and focus on the composition of each rep.
30 jumping pullups/ 25 kipping pullups/ 20 strict pullups* (pick one)
5 trips across the floor (20 yds.)
*If switching pullup variation do so between rounds, not during.
Crossing the floor suggestions:
- Lunge/ OH lunge/ lunge press
- Farmer/ waiter/ rack/ hybrid walks
- Broad jumps/ burpee broad jumps
- Pushup walk/ “grasshopper” pushup jumps/ alligator crawl
- Front roll/ back roll…
Pick one and keep it for 5 trips/ 1 round.
1 Tabata interval (20 sec. work, 10 sec. rest, x 8 ) of:
Box jump or jump squat
Then, with a partner:
Accumulate as many reps of tire smash as possible in 5 minutes.
1 partner works at a time; alternate at will.
1 Tabata interval (20 sec. work, 10 sec. rest, x 8 ) of:
Airdyne sprint or double unders
10 Short swing*
20 2-second OH swing**
20 BW row
30 Power swing***
8 Short swing
16 2-second OH swing
16 BW row
24 Power swing
6 Short swing
12 2-second OH swing
12 BW row
18 Power swing
4 Short swing
8 2-second OH swing
8 BW row
12 Power swing
*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chest height.
**2-Second Overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. Keep a neutral, straight spine and an active shoulder at the top of the motion.
If the KB is in front of or behind your head, make an adjustment.
***”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visual difference in speed between regular & power swing.
10 Band crawls
5 Pushups (Chest to ground, elbows locked @ top)
With a KB in one hand and kept off the ground throughout, complete the following complex:
4 Elevator situp (KB in rack position)
5 Front squat (KB in rack position)
3 + 4 + 5 = 1 rep.
*Strict press or push press may be used based on your ability to perform elevator situp with chosen weight. Strict press = lighter elevator, push press = heavier.
7 x L, 7 x R (Total 14)
Change hands as often as needed/ desired BETWEEN reps, not during.
:30 sec. Airdyne sprint, 3 breaths
:30 sec. Airdyne sprint, 4 breaths
:30 sec. Airdyne sprint, 5 breaths…
:45 sec. jumprope, 3 breaths
:45 sec. jumprope, 4 breaths
:45 sec. jumprope, 5 breaths…
:60 sec. row, 3 breaths
:60 sec. row, 4 breaths
:60 sec. row, 5 breaths…
If Rd. 1 output is matched in Rd. 3, move on to Rd. 4 and increase number of breaths by 1 between each subsequent round. If not, end at 3 and move on.
We are not pacing in anticipation of adding rounds- we are baiting failure with high output, and weathering the storm as long as possible.
Worst case scenario we’ve put in 3 rounds of full-bore work in each application.
As our level of conditioning/ preparedness improves, our capacity to recover/ repeat in short amounts of time improves as well.
*Deadlift weight stays the same throughout (exception for fatigue-based faults that require scaling) and is approx. 75% of 1RM
**L-sit rounds come with a burpee failure drill attached. Each instance of the thigh moving below a 90 degree angle with your torso= 5 burpees (completed at end of entire workout).
“Odd Lifts” Thursday!
18 rep set “Odd Lifts“ of your choice*
:45 Airdyne sprint
200 tire smash in sets of 50 placed before, between, and after (but not during) the above sets.
*Choose either 2 or 3 movements that you can sustain at a moderate/ heavy weight (breaking the 18 rep sets down to 6 x 3 or 9 x 2) and keep them the same throughout the 4 sets.
24 Pendulum/ Pendulum shove (Mace)
12 Box jump*
*Box jump is performed with rest at the top (if needed), and an immediate re-jump as soon as we return to the ground. One physical cue that makes it easier to “re-jump” is leaving your head/ shoulders over your jumping destination, forcing forward lean and subsequently a quick reset. Remain postured up and load the hip (similar to DL or clean) and explode upon receiving the floor.
**Windmill should find us as narrow as possible with feet lined up and top shoulder directly over the lead foot at the bottom of the position. If the shoulder is not over the foot, we are likely more of a table top than a windmill.
Use the bottom hand to push along the inside of the front leg to assist with tension and stability on the descent.
12 KB snatch
24 Abmat situp
12 KB swing
Completion of all 4 pieces (12, 24, 12, 24) = 1 round.
20 minutes- count completed rounds + pieces.
12 minutes of lunges:
Max rep suitcase lunge* @ heaviest
Max rep suitcase lunge @ 75%
Max rep suitcase lunge @ 60%
BW lunge for remaining time
Count total reps and add total weight at end for score.
*In our version of the suitcase lunge, hands stay attached to your sides and do not rock to-and-fro. In the same way we don’t “kip” the bodyweight row with a hip dip, we don’t “kip” the ascent from the suitcase lunge by swinging the weight.
60 total rep BW push/ pull movements*
*Choose 1 movement that fits into each category (bodyweight only) and plan your strategy for completion as quickly as possible.
Ex. 5 rep pullup, 5 rep pushup x 6, OR 15 rep burpee, 15 rep BW row x 2
It is the “Holiday Season“.
A time for family, and warmth, and usually a hearty helping of situational traditionalism involving exaggerated care for those we usually ignore, reciprocally-minded generosity towards those we usually keep out of mind, and disingenuous forgiveness for those we usually loathe.
Self deception is never in season.
If such courses of action are motivated in you solely by the shiny white lights strung across the old architecture in your town or city, some sappy, nostalgic TV spot, or any other consumption-fueled trickery, get over yourself.
All the seasonal philanthropy in the world is no match for good old-fashioned sincerity throughout the year.
“If you don’t live what you talk about, your mirror’s gonna find out…”
Weights increase in sensible increments each set. Once in the single digits the sets should be heavy and may be partitioned as needed.
1:00 Airdyne sprint immediately and aggressively followed by
100 Abmat situps
Goal for completion of sprint and situp is 5 minutes.