5-3 minute rounds:

90 seconds easy

30 seconds moderate/fast

60 seconds fast

No rest


As many rounds and reps as possible in 15 minutes:

Bike 300m

50ft handstand/100ft camel walk

* Maintain the same RPM for the 15 minutes

No rest


Minutes 0-5, AMRAP:

Run 600ft + 20 jumping split squats

Minutes 5-10, AMRAP:

Run 400ft + 20 push-ups

Minutes 10-15, AMRAP;

Run 200ft + 20 single-unders

*Increase the pace with the shorter distances

204- 18.0

5 rounds:

18 alternating dumbbell snatches (50/35lb.)

12 burpees over the dumbbell (50/35lb.)

6 muscle-ups

Observe the standards for the burpees and the snatches announced for 18.0. These might be the new Open standard so let’s work on them!

Time cap: 25 minutes

Here are the details of our upcoming clinics, with links to register. Contact if you have questions!

204 Gymnastics Clinic

Sunday, Jan. 28, 11 a.m.-12:30 p.m.

Learn: Pull-ups, muscle-ups, toes-to-bars–and progressions to get you closer to your goals.

Cost: $15 +GST

Coaches: Grant Jr., Geoff


204 Pirate University

Friday, Feb. 9, 6-8 p.m.

Learn: Warm-up routines, strategies for gymnastics and lifting, pacing, mental prep, how to have fun.

Cost: $25 +GST

Coaches: Grant Jr., Geoff, Mason


Every minute on the minute:

Minute one: 5 burpees

Minute two :  5 toes-to-bar

Minute three: 5 thruster (95/65lb.)

Minute four: 6  burpees

Minute five: 6 toes-to-bar

Minute six: 6 thrusters (95/65lb.)

As the workout continues, the reps increase every minute by 1. As soon as you cannot complete the work in the minute, you are done.


Power points

  1. 2×60 sec – Squat hold against wall with band around knees
  2. 3×12- Glute bridge with band around knees (preferably with shoulders on bench or box, can also have DB on lap)

Front squat 4-4-4-4

3 rounds:

Reverse sled drag 50ft. AHAP

Double kettlebell front rack lunges, 50ft. AHAP

Rest 60 seconds

Power points

  1. 3×10 DB or BB front raises to all the way overhead
  2. 3×10 Rear delt fly
  3. 2×21- Leg raises (1st rep crunch with right oblique, 2nd rep leg raise to middle, 3rd rep crunch with left oblique)

Friday Night Fight

#006 – Ladder Matters

As many rounds and reps as possible in 15 minutes:

1 bar muscle-up

1 deadlift (275lb/205lb)

1 handstand push-up

1 deadlift  (275lb/205lb)

2 bar muscle-ups

2 deadlifts  (275lb/205lb)

2 handstand push-ups

2 deadlifts  (275lb/205lb)

3 bar muscle-ups

3 deadlifts  (275lb/205lb)

3 handstand push-ups

3 deadlifts


Rest 10 minutes

In 4 minutes:

75 wallball shots (20/14-11/10ft.)

Max double-unders in remaining time