WEEK of WORKOUTS

8.23.21- 8. 28.21

MONDAY, NOVEMBER 29th

A. 15:00-27:00

In 12 minutes, work up to a heavy, unbroken set…

1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean

B. 30:00-42:00

For Time:

5 Rope Climbs

100ft Double Kettlebell Front Rack Walking Lunge (2x53/2x35)

30/24 Calorie Row

100ft Double Kettlebell Front Rack Walking Lunge (2x53/2x35)

5 Rope Climbs

Target time: 8-10 minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

3 Rope Climbs

100ft Double Kettlebell Front Rack Walking Lunge (2x35/2x25)

25/20 Calorie Row

100ft Double Kettlebell Front Rack Walking Lunge (2x35/2x25)

3 Rope Climbs

Scaling Option 2

5 Zombie Rope Climbs

100ft Walking Lunge

20/15 Calorie Row

100ft Walking Lunge

5 Zombie Rope Climbs

C. AMRAP 10 minutes:

30sec Side Plank R/L

15 Goblet Squats

10 Cal Echo Bike - steady

...

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MONDAY, NOVEMBER 22nd

A. Front Squat

6 x 3 @ 80%, every 2 minutes

*in btw sets add in 1 pegboard climb AHAP OR 1 Rope Climb AHAP ( Use 3 Slow Strict Banded Pull-ups as Sub)

B. 35:00-50:00

AMRAP 14min:

2 Cal Echo Bike

2 Burpees over Barbell

2 Thrusters (95/65lbs)

4 Cal Echo Bike

4 Burpees over Barbell

4 Thrusters

6 Cal Echo Bike

6 Burpees over Barbell

6 Thrusters

…continue in this fashion by 2’s until time is up

Scaling Option 1:

75/55lbs

Scaling Option 2:

Calories on BikeERG

Burpees

45/25lbs

C. Mobility Session:

Pigeon 2min per side

AT HOME:

14min AMRAP:

Same rep scheme as above with

Mountain Climbers

Burpees

Air Squats

TUESDAY, NOVEMBER 23rd

A. 15:00-27:00

Shoulder Press

6 x 3 @ 80%, every 2 minutes

*in btw sets perform 30 banded pull Aparts- elbows in/palms up + 20sec hollow body

B. 35:00-50:00

3 Rounds for...

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MONDAY, NOVEMBER 15th

A. Back Squat

6 x 3 @ 80% every 2 minutes

B. AMRAP 15 minutes:

20/15 Cal Row

15 GHD Sit-up

15 Box Jumps (24/20")

Target Rounds: 5+

Scaling Option 1:

15/12 Cal Row

10 GHD Sit-ups OR Wt’d Ab Mat Sit-ups

15 Box Jumps(20/16")

Scaling Option 2:

12/10 Cal Row

10 Ab Mat Sit-ups

10 Box Steps (12")

C. Mobility:

Couch stretch 2min ea side

AT HOME OPTION:

AMRAP 15:

30 Plank Jacks

15 Sit-ups

15 Stair Jumps (Steps)

TUESDAY, NOVEMBER 16th

A. For Time:

25 Burpee Box Climb Overs (48/40")

40/32 Cal Echo Bike

50 Ab Mat Sit-ups

20 Bar Muscle-ups

50 Ab Mat Sit-ups

40/32 Cal Echo Bike

25 Burpee Box Climb Overs

Target Time: 20minutes or less

Time CAP: 25 minutes

Scaling Option 1/Masters RX:

For Time:

25 Burpee Box Climb Overs (40/30")

30/20 Cal Echo Bike

50 Ab Mat Sit-ups

10 Bar...

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MONDAY, NOVEMBER 8th

A. 16 Minute AMRAP

15 Alt DB Snatches (50, 35Lb)

50Ft SA DB OH Walking Lunge

30 Alt DB Snatches

100Ft SA DB OH Walking Lunge

45 Alt DB Snatches

150Ft SA DB OH Walking Lunge

15 Alt DB Snatches (70, 50lb)

50Ft Handstand Walk

30 Alt DB Snatches

100Ft Handstand Walk

45 Alt DB Snatches

150Ft Handstand Walk

Target Rounds: Try to finish!

Scaling Option 1/ Masters RX:

16 Minute AMRAP

15 Alt DB Snatches (35, 20lb)

50Ft SA DB OH Walking Lunge

30 Alt DB Snatches

100Ft SA DB OH Walking Lunge

45 Alt DB Snatches

150Ft SA DB OH Walking Lunge

15 Alt DB Snatches (50, 35lb)

50Ft Bear Crawl

30 Alt DB Snatches

100Ft Bear Crawl

45 Alt DB Snatches

150Ft Bear Crawl

Scaling Option 2: Use 20/10lb DB

B. 4 Rounds for Quality...

20 sec on/ 10 sec off for 4 rounds on MACHINE of CHOICE

Then...100ft Farmer's Carry (AHAP, D&B 2x)

...

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MONDAY, NOVEMBER 1st

A. 3 Back Squats @75% x 8 sets

- Every 1:45 -

B. 12min AMRAP:

3 Thrusters (95/65lbs)

3 Pull-ups

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups

12 Thrusters

12 Pull-ups

…partners trade back and forth, You Go/I Go style, and continue until time runs out

Target Reps: Round of 18's +

Scaling Option 1/Masters RX:

B. 12min AMRAP:

3 Thrusters (75/55lbs)

3 Pull-ups (Jumping Pull-ups)

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups

12 Thrusters

12 Pull-ups

…partners trade back and forth, You Go/I Go style, and continue until time runs out

Scaling Option 2:

B. 12min AMRAP:

3 Thrusters (45/25lbs) or DB Thrusters (20/10s)

3 Ring Rows

6 Thrusters

6 Ring Rows

9 Thrusters

9 Ring Rows

12 Thrusters

12 Ring Rows

…partners trade back and forth, You Go/I Go style, and continue until time runs out

C. Mobility Session:

2min Couch Stretch...

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MONDAY, OCTOBER 25th

A. 9 Sets For Load:

Back Squat

10-5-3-1-1-1-3-5-10

10 reps = 60%+

5 reps = 70%+

3 reps = 80%+

1 rep = 90%+

B. 3 Rounds For Time:

15/11 Calorie Bike

12 Power Snatches (95/65#)

9 Burpees

Target Time: 10min or less

3 Rounds For Time:

15/11 Calorie Bike

12 Power Snatches (75/55#)

9 Burpees

3 Rounds For Time:

10/6 Calorie Bike

12 Power Snatches (45/35#)

9 Burpees

AT HOME OPTION:

50 Mountain Climbers

12 Tuc Jumps

9 Burpees

TUESDAY, OCTOBER 26th

A. 2 Rounds For Time w/ a Partner:

100/80 Calorie Row

50 Handstand Push-ups

- One partner works while one rests-

Target Time: 15 minutes

Time CAP: 18 minutes

Scaling Option 1

2 Rounds For Time:

80/60 Calorie Row

30 Handstand Push-ups

- One partner works while one

rests

Scaling Option 2

2 Rounds For Time:

80/60 Calorie...

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MONDAY, OCTOBER 18th

A. Teams of 3, 24min AMRAP

Partner 1: Max Calorie Echo Bike

Partner 2: 2 Rounds

15 Pull-Ups

3 Sandbag Cleans (150/100)

5 Sandbag Squats (150/100)

Partner 3: Rest

* Scored as Total Reps = reps at station 2 + calories

* All partners rotate once Partner 2 is done with the 2 rounds

Target number of Rounds: 16-20 rounds (Total)

Minimum number Rounds before scaling: 12 rounds (total)

Scaling option 1:

Teams of 3, 24min AMRAP

Partner 1: Max Calorie Echo Bike

Partner 2: 2 Rounds

10 Pull-Ups

3 Sandbag Cleans (100/70)

5 Sandbag Squats (100/70)

Partner 3: Rest

** Individual Option

5 sets of...

1000m Bike Erg

- into -

2 rounds

15 Pull-Ups

3 Sandbag Cleans (150/100) or Power Clean (185/135)

5 Sandbag Squats (150/100) or Front Squat (185/135)

rest 2:00 between...

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MONDAY, OCTOBER 11th

A. AMRAP 18:

80/55 Calorie Echo Bike

60 Push-ups

40 Pull-ups

20 Box Jumps (24/20”)

- With a partner. Partners

alternate work and rest.

Target Rounds: 2+

Assault Bike :100/75 Cals

Bike Erg: 120/100 Cals

Bike should be no more than 5 minutes

Same Cals on Ski/Row/Runner if you sub out machines

Scaling Option 1

AMRAP 18:

50/35 Calorie Echo Bike

40 Push-ups

20 Pull-ups

20 Box Jumps (24/20”)

Scaling Option 2

AMRAP 18:

3:00 Calorie Assault Bike

20 Bar Push-ups

20 Ring Rows

20 Box Step-ups (20/14”)

B. EMOM 10 minutes:

1-5 Bar Muscle-ups or Strict 2-3sec Negative Pull-ups

AT HOME OPTION:

3 Rounds:

30 Push-ups

20 Lat to Plank

30 Box Steps (Stair Steps)

TUESDAY, OCTOBER 12th

A. 9 Sets For Load:

Sumo Deadlift

3-2-2-2-1-1-1-1-1

B. For Time:

800m Run

40 Wall Balls (20/14#)...

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MONDAY, OCTOBER 4th

A. 4 Sets for Load:

10 Back Squats (60%)

1 Set for Reps:

1 minute Back Squat (60%)

B. AMRAP 12:

15 GHD Sit-ups

10 DB Single-Arm Overhead

Walking Lunge / Arm (50/35#)

Target Rounds: 4+ Rounds

Scaling Option 1/ Masters RX:

AMRAP 12:

10 GHD Sit-ups (partial range

of motion) or 20 Feet Anchored Sit-ups

10 DB Single-Arm Overhead

Walking Lunge / Arm (30/20#)

Scaling Option 2:

AMRAP 12:

10 Sit-ups

10 DB Single-Arm Overhead

Walking Lunge / Arm (15/10#)

C. 3 Sets:

Couch Stretch 1min per side

10 Suitcase Deadlifts (each)

10 SLOW Deadbugs

AT HOME OPTION:

12min AMRAP:

20 Sit-ups

20 Reverse Lunges

TUESDAY, OCTOBER 5th

A. For Time With a Partner:

40 Box Jump Overs (30/24”)

200-ft. Handstand Walk (OR 400' Bear Crawl)

40 Power Snatch (155/105#)

20 Muscle-ups

40 Hang Power Cleans (185/125#)

20...

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MONDAY, SEPT 27th

A. AMRAP 10:

3 Burpee Box Jump Overs (24/20”)

3 Deadlifts (225/155#)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

- Continue adding 3 reps to each

movement until time expires

Target Rounds: 90 reps ( Round of 15's)

Scaling Option 1/ Masters RX

AMRAP 10:

3 Burpee Box Jump Overs

(20/14”)

3 Deadlifts (185/125#)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

Scaling Option 2

AMRAP 10:

3 Burpee Step Jump Overs

(14/10”)

3 Deadlifts (115/75#) OR KB Deadlift (35/26#)

6 Burpee Step Jump Overs

6 Deadlifts

9 Burpee Step Jump Overs

9 Deadlifts

B. 7 Sets for Load:

1 Clean Deadlift + 1 Power Clean + 1 Hang Clean + 1 Front Squat

*Build each set, starting ~ 70%

AT HOME OPTION:

AMRAP 10:

12 Burpee

200m Run

12 Glute Bridge

...

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