The Script: Week of 101617

The Script: Monday 101617

The Warm Up: 3 Rounds

10 Straight Leg Sit Ups

10 Step Ups

10 Push Ups (Chest to Ground)

10 Box Jumps


The Stability: Tabata (alternate rounds)

Hollow Holds



The Conditioning: 1:00/:50/:40/:30

Toes to Bar

Box Jumps (Step Up Height)

Shoulder Taps 

Air Squats

Dumbbell Push Press (50#/35#)

Step Ups


The Script: Tuesday 101717

The Warm Up: 

Redwing Run

4 Rounds

Wall Climb

Bear Crawl Across

5/3 Strict Pull Ups 


The Skill: The Inverted Life with Joel and Nikolle


The Conditioning: 

400m Run

Then, 3 Rounds of

10 Burpees

30 double Under

Then, 400m Run

3 Rounds

8 Burpees

24 Double Under

Then, 400m Run

3 Rounds

6 Burpees

18 Double Under

400m Run


The Script: Wednesday 101817

The Warm Up: 

Redwing Run



Kb Swings

Air Squats 

5/3 Strict Pull Ups


The Conditioning: 5 RFT (11:00 Cut Off)

7 Hang Power Cleans (155#/105#)

3 Muscle Ups/7 Chest to Bar Pull Ups


At 13:00 on the Clock

800m Run

50 Deadlifts (155#/105#)

800m Run


The Script: Thursday 101917

The Warm Up: TBD


The Conditioning: CLLLDQ

6 Rounds NFT or 25:00 AMRAP

Redwing Run

100’ Broad Jump

100’ Bear Crawl

100’ OH Plate Carry

100’ Gun Carry


The Script: Friday 102017

The Stability: 

:30 On/ :15 Off

Hollow Holds

Push Up Plank Holds 


The Strength: 10:00 EMOM

10-1-9-2-8-3-7-4-6-5 Front Squats (185#/115#)


The Conditioning: 10:00 AMRAP

6 Evil Wheels

15 Barbell Push Ups

30 Lateral Bar Hops