MONDAY, APRIL 12th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @60% with a 31X1 pace

Then, immediately perform 5-7 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. Every minute on the Minute (5 minutes)...

Max Cals ERG 30 seconds (rest 30 seconds)

- Rest 3 minutes -

Every minute on the Minute (5 minutes)...

Max Bar Facing Burpees 30 seconds (rest 30 seconds)

* you choose ERG/ Assault

C. 3 sets

10-15 GHD Hip Extensions or Banded Good Mornings

10 Barbell Back Rack, Step Back Lunges ea side (mod load)

TUESDAY, APRIL 13th

A. Every 3:00 (6 sets)

- 0:00 - 3:00

12/10 Calorie Echo Bike

15 Power Snatch (75/55)

- 3:00 - 6:00

12/10 Calorie Echo Bike

12 Power Snatch (95/65)

- 6:00 - 9:00

12/10 Calorie Echo Bike

9 Power Snatch...

MONDAY, APRIL 5th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @55% with a 31X1 pace

Then, immediately perform 4-6 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. B. For Time:

21-15-9

Double Dumbbell Front Squats (50s/35s)

Toes to Bar

Straight Into...

50 DB Snatch (50/35)

* use R/L arm as desired

Target time: 5-7 Minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time:

21-15-9

Double Dumbbell Front Squats (35s/25s)

Single Toe to Bar or Knees to Chest

Into -

50 Dumbbell Snatch (35/25)

Scaling Option 2

For Time:

21-15-9

Goblet Squats

Tuc-ups

Into -

50 Russian Kettlebell Swings

C. For Quality:

20 Glute Bridges

2:00 Frog Stretch

20 Glute Bridges

...

MONDAY, MARCH 29th

Back Squat

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @50% with a 31X1 pace

Then, immediately perform 3-5 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. For Time

2 Rounds:

10 Power Snatches (155/105 lb)

12 Burpee over Bar

-into-

2 Rounds:

10 Power Snatches (95/65 lb)

12 Burpee over Bar

Target Time: 6-8 minutes

Time Cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time

2 Rounds:

10 Power Snatches (135/95 lb)

12 Burpee over Bar

-into-

2 Rounds:

10 Power Snatches (75/55 lb)

12 Burpee over Bar

Scaling Option 2

For Time

2 Rounds:

10 Power Cleans (moderate)

12 Up Downs

-into-

2...

MONDAY, MARCH 22nd

A. AMRAP 10 Minutes

400m Run

10 Power Clean (135/95lbs)

Rest 2:00

AMRAP 10 Minutes

400m Run

10 Squat Snatches (135/95)

*sub 1000m BikeERG if not running

Target Reps Each Set: 60+ (3 rounds)

Minimum reps before scaling: 40 (2 rounds)

Scaling Option 1/ Masters RX

AMRAP 10 Minutes

400m Run

10 Power Clean (115/75lbs)

Rest 2:00

AMRAP 10 Minutes

400m Run

10 Squat Snatches (115/75)

Scaling Option 2

AMRAP 10 Minutes

400m Run

10 Power Clean (75/55lbs)

Rest 2:00

AMRAP 10 Minutes

400m Run

10 Squat Snatches (75/55)

B. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 23rd

A. For Time:

30/22 Calorie Row

30 GHD’s

30 Box Jump Overs (24/20)

30/22 Calorie Row

30 Toes to Bar

30 Dumbbell Thrusters (50s/35s)

30/22 Calorie Row

30 Box Jump...

There are 3 workout options each day. Pick one that meets your SB traveling needs!

MONDAY, MARCH 15th

A. BODYWEIGHT

AMRAP 10:00

20 V-Ups

10 Burpees

B. BODYWEIGHT

AMRAP 12 Minutes:

36 Air Squats

18 Push Ups

C. WITH DUMBBELL

AMRAP 12 Minutes:

18 Alternating Single Dumbbell Hang Squat Cleans 50/35

18 Push Ups

TUESDAY, MARCH 16th

A. BODYWEIGHT

3 Rounds

100 Double Unders or 40 Plate Hops

150’ Walking Lunge

30 Alternating V-Ups

B. BODYWEIGHT

For Time:

200 Plate Hops/Line Hops

50 Alternating Leg V-Ups

50 Alternating Box/Chair Step Ups

C. WITH DUMBBELL

For Time:

200 Double Unders

50 Alternating Leg V-Ups

50 Double Dumbbell Deadlifts 50s/35s

WEDNESDAY, MARCH 17th

...

MONDAY, MARCH 15th

A. AMRAP 10:00

20 GHD Sit-Up

10 Burpee Pull Up

Target number of Rounds: 4-6

Minimum number Rounds before scaling: 3

Scaling option 1 (Masters 45+)

AMRAP 10:00

16 GHD Sit-Up (6in riser)

8 Burpee Pull Up

Scaling Option 2

AMRAP 10:00

20 Abmat Sit Ups

8 Burpees

8 Ring Rows

B. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 16th

A. Back Squat

- 5 sets x 5 reps, starting at 60% and building

* Complete a set every 1 minute, on the minute for 5 minutes *

B. 3 Rounds

100 Double Unders

100’ Double Dumbbell Front Rack Walking Lunge 50s/35s

25 Toes to bar

Target time: 14-16 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

3 Rounds

75 Double Unders

100’ Double Front Rack Walking Lunge 35s/25s

20 Toes to bar

Scaling Option 2

3 Rounds

100 Single...

MONDAY, MARCH 8th

A. In 15 minutes, find 1RM Snatch

Suggested reps 5-3-2-1-1-1

B. 10 Rounds

1 Squat Snatch (155/105)

3 Ring Muscle-ups

30 Double Unders (60 SU)

Target time: 12-14 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

10 Rounds

1 Squat Snatch (135/95)

6 Ring Dips/ Bar Dips

20 Double Unders (40 SU)

Scaling Option 2

10 Rounds

1 Power Snatch (moderate weight)

6 Assisted Bar Dips/ Bench Dips

30 Single Unders

C. Mobility Session:

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 9th

A. 21-15-9

Pull ups

15-12-9

Bar Facing Burpees

Rest 5:00

21-15-9

Toes to Bar

15-12-9

Bar Facing Burpees

Target time each set: 4-5 minutes

Time cap each workout: 6

Scaling option 1 (Masters 45+)

Workout:

18-12-6

Pull ups

12-9-6

Bar Facing Burpees

Rest...

MONDAY, MARCH 1st

A. In 10-15 minutes, find a 1-RM Power Snatch

5-3-2-1-1-1 suggested Warm-Up Reps

B. For Time:

25 Toes to Bar

15 Burpee to 6in target

25 Alternating Single Dumbbell Step Ups (50/35) (20in box)

50 Handstand Push Ups

25 Alternating Single Dumbbell Step Ups (50/35) (20in box)

15 Burpee to 6in target

25 Toes to Bar

Target time: 10-12 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

For Time:

20 Toes to Bar

15 Burpees

25 Alternating Single Dumbbell Step Ups (35/25) (20in box)

35 Handstand Push Ups

25 Alternating Single Dumbbell Step Ups (35/25) (20in box)

15 Burpees

20 Toes to Bar

Scaling Option 2

For Time:

25 Hanging Knee Raises

10 Up Downs

25 Alternating Step Ups

50 Dumbbell Push Press

25 Alternating Step ups

10 Up Downs

25 Hanging Knee Raises

C. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead...

MONDAY, FEBRUARY 22nd

A. Power Snatch 5 x 1 @ 90-95%

Every 60-90 sec perform 1 rep

(plus 5lbs from last week)

Then, straight into…

Snatch 5 x 1 @90-95%

Every 60-90 sec perform 1 rep

(plus 5lbs from last week)

B. For Time:

15-12-9

Thrusters (135/95)

Strict Weighted Pull Ups (50/35)

Target time: 7-9 minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time:

15-12-9

Thrusters (115/75)

Strict Weighted Pull Ups (35/20)

Scaling Option 2

For Time:

15-12-9

Dumbbell Thrusters (35s/20s)

Banded Strict Pull Ups

C. Mobility Session:

Quad Smash + Forearm Smash + Lat Smash

TUESDAY, FEBRUARY 23rd

A. Teams of 2 (1:1)

30 Minute Amrap

15/12 Calorie Row

15 Push Ups

15 Hang Cleans (75/55)

* You go, I go *

Target number of total Rounds: 15+

Minimum number Rounds before scaling: 12

Hang Cleans: Weight used for this movement should allow...

MONDAY, FEBRUARY 15th

A. Push Jerk:

- 5x3 reps @ 65-70% 1RM Jerk

* rest 60 seconds between sets *

OPEN 17.1 RETEST

B. For time:

10-20-30-40-50

Dumbbell Snatches (50/35)

*15 Burpee Box Jump overs (24”/20”) after each round

Time Cap: 20 minutes

Target time: 13-15 Minutes

Scaling option 1 (Masters 45+)

For time

10-20-30-40-50

Dumbbell Snatches (40/25)

10 Burpee Box Jump overs (24”/20”) after each round

Scaling Option 2

For time

5-10-15-20-25

Dumbbell Snatches (moderate weight)

8 Burpee Box step overs (20”) after each round

C. Mobility Session

2 min Hip Stretch (each side)

2min Lax Ball 1st Rib Horizontal into Rig

TUESDAY, FEBRUARY 16th

A. Power Snatch

5 x 1 @ 90% ( +5 lbs from last week)

*Every 60-90sec perform 1 rep

Then, straight into...

Snatch

5 x 1 @ 90% (+5lbs from last week)

*Every 60-90sec perform 1 rep

B. 3...

Monday 2.8.21

Happy Birthday, Tessa

A. 10 Rounds

3 Power Snatches (115/75)

3 Burpees over bar

3 Power Clean and Jerks (115/75)

3 Burpees over bar

Target time: 10-12 minutes

Time cap: 15 minutes

Fight the itch to stop and keep chugging along in this one

Scaling option 1 (Masters 45+)

10 Rounds

3 Power Snatches (95/65)

3 Burpees over bar

3 Power Clean and Jerks (95/65)

3 Burpees over bar

Scaling Option 2

10 Rounds

3 Power Cleans (light/moderate weight)

3 Burpees over bar

3 Shoulder to Overhead (light/moderate weight)

3 Burpees over bar

B. 1 min Down Dog to Up Dog

1 min Scorpion Stretch

1 min Corpse Pose

Tuesday 2.9.21

A. 3 round

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)

20 GHD Sit Ups or 25 Abmat Sit Ups

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)

20 Deadlifts (185/125)

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)

20 Toes to bar

-Rest 5:00 Between...

Monday, 2.1.21

HAPPY BIRTHDAY HALLIE McKINNON

A. 6 rounds for time:

12 Double Dumbbell Power Cleans (50s/35s)

12 Double Dumbbell Push Press (50s/35s)

24 Abmat Sit Ups

Whatever weight you clean is the weight you push press so make sure both weights are good for unbroken or minimal 2 sets.

* Scaling option 1 (Masters 45+)

6 rounds

12 Double Dumbbell Power Cleans (35s/25s)

12 Double Dumbbell Push Press (35s/25s)

24 Abmat Sit Ups

* Scaling Option 2

6 rounds

12 Hang Dumbbell Power Cleans (25s/15s)

10 Push Ups

12 Abmat Sit Ups

B. 7 minute Time Frame-

Max effort consecutive Double Unders OR Max effort consecutive Single Unders or Max effort Cals on Echo Bike 5 minutes!

C. 10min EMOM

Every 2 Min

3 Negative Push Ups (emphasize the tri pod) + 20 sec Hollow Body Hold

Tuesday 2.2.21

A. In 10 minutes, complete 5 sets of...

1 Power Snatch + 1 Snatch:

-Use 80-85% of max Snatch;...

MONDAY, JANUARY 25th

HAPPY BIRTHDAY LISA MURPHY and MARIA CLAVIJO

A. Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 77.5% 1RM snatch

(or same scored weight as last week)

- 3 sets x 1+1+1 reps @ 80% 1RM snatch

(+5 lbs from last weight, last week)

* Rest 60-90 seconds between sets

B. 15:00 Amrap (Team of 2)

2 Rope Climbs (1 rep each partner) or 5 Strict Pull Ups (each)

10 Synchro push ups

Target number of Rounds: 11-13

Minimum number Rounds before scaling: 7

Scaling option 1 (Masters 45+)

- No change for Masters

* Scaling Option 2

15:00 Amrap

5 Jumping Pull Ups (Each)

10 Synchro Bar Push Ups

* Individual Class Option

Every 90 seconds (10 sets)

1 Rope Climb

10 Push Ups

C. 3 Rounds for Quality:

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)

1min Couch Stretch per side

10 Downward to Upward Dog

...

MONDAY, JANUARY 18th

HAPPY BIRTHDAY JOSIE PARSONS

A. "CF Games Open 11.5"

20 Minute AMRAP

5 Power Cleans (145/100)

10 Toes-to-Bar

15 Wall Balls (20/14)

Target number of Rounds: 10+

Minimum Rounds reps before scaling: 7

Scaling option 1 (Masters 45+)

20 Min AMRAP

5 Power Cleans (115/80)

10 Knee to Elbows

15 Wall Balls (14/10)

Scaling option 2

20 Min AMRAP

5 Double Dumbbell Cleans (light)

10 Sit Ups

15 Wall Ball Thrusters

B. 3 Rounds for quality

10 Standing Alt. DB Bicep Curls (each side)

20-40 secs Top of Ring Dip Hold

1 min couch stretch (each side)

1 min foam roll lats (each side)

TUESDAY, JANUARY 19th

HAPPY BIRTHDAY MEREDITH CUSHMAN

A. Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 72.5% 1RM snatch

(or same scored weight as last week)

- 3 sets x 1+1+1 reps @ 77.5% 1RM snatch

(+5 lbs from last weight,...

MONDAY, JANUARY 11th

HAPPY BIRTHDAY HEATHER SCHERMERHORN and JEB CORLEY

A. 4 sets (new set every 10 min)

12/10 Cal Echo Bike

12 Dumbbell Thrusters (2x35/25)

12/10 Cal Echo Bike

9 Dumbbell Thrusters (2x50/35)

12/10 Cal Echo Bike

6 Dumbbell Thrusters (2x70/50)

Target time each set: 5-6 minutes

Time cap each set: 7 minutes

*Complete each assault bike interval around 75 seconds or less

* Scaling option 1 (Masters 45+)

4 sets (new set every 10 min)

10/7 Cal Echo Bike

12 Dumbbell Thrusters (25/15)

10/7 Cal Echo Bike

9 Dumbbell Thrusters (35/25)

10/7 Cal Echo Bike

6 Dumbbell Thrusters (50/35)

* Scaling option 2

4 sets (new set every 10 min)

10/7 Cal Echo Bike

7 Dumbbell Thrusters (25/15)

10/7 Cal Echo Bike

5 Dumbbell Thrusters (35/25)

10/7 Cal Echo Bike

3 Dumbbell Thrusters (50/35)

B. 3 Sets:

10 Suitcase Deadlifts (Each Side)

10 Upright Rows (Each Side)

10...

MONDAY, JANUARY 4th

HAPPY BIRTHDAY CLAY FULKS!

A. In 12 minutes, complete...

Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 65% 1RM snatch

- 3 sets x 1+1+1 reps @ 70% 1RM snatch

* Rest 60-90 seconds between sets

Scale to: 1 PS + 2 OHS > 3 PS > HPS x 3

B. 10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Strict Handstand Push Up

Target number of Reps: 100+

Minimum number reps before scaling: 80

Scaling option 1 (Masters 45+)

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Handstand Push Up (kipping)

Scaling option 2

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Knees to Elbows

Pike Push Ups

Scaling option 3

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Abmat Sit Ups

Push Ups

C. 10 min double under practice

OR

30 unbroken double unders every min for 10 min

TUESDAY, JANUARY 5th

A. 3 sets (Every 5:00)

5...

OPEN GYM all week for MEMBERS ONLY, 5am-6pm

New Years Day OPEN GYM from 9am-6pm

MONDAY, DECEMBER 28th

A.

3 rounds for time:

30 Wall Balls (30/20) or 45 Wall Balls (20/14)

45 Double Unders (90 Single Unders)

30 Pushups

45 Double Unders (90 Single Unders)

Scale to: 30 Wall Balls (20/14), 15 Flash Push-ups, 45 Single Unders

B.

3 rounds for quality:

15 GHD Hip Raises or Supermans

10 Standing Pallov Press (each side)

10 Standing Bicep Curls (each side)

10 Banded Tricep Extensions

1 min half saddle (each side)

1 min twisted cross (each side)

1 min calf stretch on wall (each side)

TUESDAY, DECEMBER 29th

A.

Overhead Squat

5-3-1-1-1

Use a 12min clock to run thru these sets

*Front squat if mobility won’t allow overhead squat

B.

2 sets

21/16 Cal. Row

50ft Front rack Dumbbell Lunge (50s/35s)

15/12 Cal. Row

50ft...

MONDAY, DECEMBER 21st

HAPPY BIRTHDAY DAVID FESMIRE

“12 DAYS OF CHRISTMAS”

For Time:

1 Rope Climb

2/2 DB Hang Snatch

3 Burpee Box Jumps

4 Thrusters

5 Power Cleans

6 Toes to Bar

7 Pull-ups

8 KB Goblet Squats

9 KB Swings

10 Cal Assault Bike

11 Ring Muscle-ups

1200 meter Run

Rx Weights: DB (50, 35) BBJ (24, 20) BB (115, 80) KB (70, 55) Ring Muscle-ups

Rx+ Weights: Legless RC, DB (70, 50) BBJ (30, 24) BB (135, 95) KB (70, 55) Ring Muscle-up

SCALED

For Time:

10 Walking Lunges

2/2 SA DB Hang Snatch

3 Burpee Box Jumps

4 Thrusters

5 Power Cleans

6 Knees to Midline

7 Ring Rows / Jumping Pull-ups

8 KB Goblet Squats

9 KB Swings

10 Cal Assault Bike

11 Cal Row

1200 meter Run

Scaled Weights: DB (35, 20) BBJ (24, 20) BB (95, 65) KB (55,35)

TUESDAY, DECEMBER 22nd

A. 3 sets

30 Wall Balls...

Monday 12.14.20

A. 18min AMRAP:

Squat Cleans(185/125)

6 Bar Facing Burpees

9 Pull-ups

12 GHD’s or 16 Sit Ups

Scaling option 1

18:00 Amrap

3 Squat Cleans

(135/95)

6 Bar Facing Burpees

9 Ring Rows

16 Sit Ups

Scaling option 2

18:00 Amrap

3 Power Cleans

(135/95)

6 Burpees

9 Ring Rows

16 Sit Ups

Scaling option 3

18:00 Amrap

3 Power Cleans

(95/65)

6 Push Ups

9 Kettlebell Swings

12 Leg Lifts

B. 3 sets

7 reps Banded 7s (each movement)

10 Dumbbell Curtsy Lunge (each)

- into -

1 min foam roll lats (each side)

1 min seal pose

Tuesday 12.15.20

A. Back Squat 1 Rep Max

5@50%

3@70%

1@80%

1

B. 4 rounds

20/15 calorie Assault Bike

20 Alternating Dumbbell Snatches (50/35)

20 Jumping Air Squats

-Rest 2 min between rounds-

Target time each set: 3-4 minutes

Time cap: 5 minutes

High Intensity and Unbroken Reps

Scaling option...

MONDAY, NOVEMBER 30th

A. Back Squat for load:

#1: 5 reps @ 75%

#2: 3 reps @ 85%

#3: 1 rep + @ 95%

B. For Time:

50 Deadlifts (95/65)

35 Hang Power Cleans (95/65)

20 Bar Facing Burpees

35 Hang Power Cleans (95/65)

50 Deadlifts (95/65)

Target Time: sub 10 minutes

Time Cap: 15 minutes

Masters 45+

Scaling option 1

For Time:

36 Deadlifts (95/65)

24 Hang Power Cleans (95/65)

12 Bar Facing Burpees

24 Hang Power Cleans (95/65)

36 Deadlifts (95/65)

Scaling option 2

For Time:

50 Kettlebell Deadlifts (light)

35 Kettlebell swings (light)

20 Up Downs

35 Kettlebell swings (light)

50 Kettlebell Deadlifts (light)

B. 3 sets

12 Single arm dumbbell bench press (each side) (light/moderate weight)

5-8 Partner Hamstring Curls

TUESDAY, DECEMBER 1st

A. EMOM 10min (10 sets)

1 Snatch @80%

B. Every 4:00 (5 sets)

Max Effort 20/15 Calorie Assault Bike

Target time each set: Sub 30...

MONDAY, NOVEMBER 23rd

HAPPY BIRTHDAY BETHANY KIHNLEY

A. Clean and Jerk EMOM 10 minutes

Every 1:00 (10 sets)

2 Clean and Jerks @75% (singles)

B. 12:00 AMRAP

20 Wall Balls (20/14)

20 Toes to Bar

Target number of Rounds: 4 rounds +

Minimum number Rounds before scaling: 3 rounds

*If you completed Sat session- perform WOD with heavier WB + GHD Sit-ups or Stick Sit-ups

Scaling option 1

12:00 AMRAP

15 Wall Balls (20/14)

15 Toes to Bar

Scaling option 2

12:00 AMRAP

20 Wall Balls (14/10)

20 Knees to Elbows

Scaling option 3

12:00 AMRAP

15 Air Squats

15 Dumbbell Push Press

15 Sit Ups

C. PostWOD Stretching

1:00 Crescent Lunge Pose (R)

1:00 Warrior II Pose (R)

1:00 Triangle Pose (R)

Repeat on Left Side

TUESDAY, NOVEMBER 24th

A. Back Squat For load:

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3 reps + @ 90%

B. 5 sets of 2:00...

MONDAY, NOVEMBER 16th

A. Back Squat

#1: 5 reps @ 65%

#2: 5 reps @ 75%

#3: 5 + reps @ 85%

B. For Time:

30-20-10

Toes-to-bar

Kettlebell lunge (yards)

W 24-kg (53#) kettlebells

M 32-kg (70#) kettlebells

Target time:8-10 minutes

Time cap: 15 minutes

Scaling option 1

For Time:

20-15-10

Toes-to-bar

30-20-10

Kettlebell lunge (yards)

W 16-kg kettlebells

M 24-kg kettlebells

Scaling option 2

For Time:

30-20-10

Knee to Elbows

Kettlebell Step Ups (20)

W 12-kg kettlebells

M 44-kg kettlebells

C. 3 Sets:

10 Single leg RDL (each leg)

10 Single leg hip bridge (each leg)

:30 Static hip bridge hold

*Rest as needed b/t sets

TUESDAY, NOVEMBER 17th

Squat Snatch

Every 1:00 (10 sets)

2 Squat Snatch @75% (singles)

Every 3:00 (5 sets)

10 Dumbbell Thrusters (2x50/2x35)

50 Double Unders

10 Dumbbell Thrusters...

MONDAY, NOVEMBER 9th

HAPPY BIRTHDAY DAVE NORWOOD and TODD BATSON

A. Every 6:00 ( 5 sets)

15/12 Calorie Row

6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)

12/10 Calorie Row

6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)

9/7 Calorie Row

Target time each set: 3-4 minutes

Time cap: 5 minutes

*Masters 45+

* Scaling option 1

Every 6:00 ( 5 sets)

12/10 Calorie Row

4 Burpee Box Get Over (48/40) (OR 8 Burpee Box Jump Over 24/20)

10/8 Calorie Row

4 Burpee Box Get Over (48/40)(OR 8 Burpee Box Jump Over 24/20)

8/6 Calorie Row

* Scaling option 2

Every 6:00 ( 5 sets)

12/10 Calorie Row

6 Burpee Box Get Over (30/24)(OR 8 Burpee Box Jump Over 24/20)

10/8 Calorie Row

6 Burpee Box Get Over (30/24)(OR 8 Burpee Box Jump Over 24/20)

8/6 Calorie Row

* Scaling option 3

Every 6:00 ( 5 sets)

10/8 Calorie Row

6 Burpee Box Step Up & Overs (24/20)

8/6...

MONDAY, NOVEMBER 2nd

HAPPY BIRTHDAY BLAIR MORRIS, KRISTINE FRIEDMAN, RACHEL HOOVER, and BETH SMITH

A. Back Squat

#1: 5 reps @ 75%

#2: 3 reps @ 85%

#3: 1 rep + @ 95%

B. 10:00 Amrap

3-6-9-12. . .

Devils Press (50s/35s)

10 Box Jump Overs (24/20)

Target number of Reps: 80

Minimum number reps before scaling: 60

Scaling option 1

10:00 Amrap

3-6-9-12. . .

Devils Press (35s/20s)

10 Box Jump Overs (20/16)

Scaling option 2

10:00 Amrap

3-6-9-12. . .

Burpee Deadlifts (35s/20s)

10 Step Up and Overs (24/20)

TUESDAY, NOVEMBER 3rd

HAPPY BIRTHDAY PADAB MCWHORTER and BRENT CARRIGAN

A. Squat Snatch

Every 1:00 (10 sets)

3 Squat Snatch @70% (singles)

B. For Time:

40-30-20-10

Cal. Assault bike (Ladies Cal. 30-22-14-8)

Air Squats

Target time: 8-9 minutes

Time cap: 12 minutes

Scaling option 1

For...

MONDAY, OCTOBER 26th

A. Every 2:00 (8 rds)

10 Deadlifts (185/125)

10 Bar Facing Burpees

-at 15:00-

40 Deadlifts (185/125)

40 Bar Facing Burpees

Workout 1

Target time each set: 1-1:15

Time cap each set: 1:40

Workout 2

Target time: 4-6 minutes

Time cap: 8 minutes

Scaling option 1

6 Sets (1 Set Every 2:00)

7 Deadlifts (135/95)

7 Bar Facing Burpees

-at 15:00-

30 Deadlifts (135/95)

30 Bar Facing Burpees

Scaling option 2

6 Sets (1 Set Every 2:00)

10 KB Sumo Deadlifts

5 Up Downs

-at 15:00-

25 KB Sumo Deadlifts

25 Up Downs

B.

3 Sets

60 second weighted plank

20 seated Russian twist (AHAP)

60 Second Hollow Rock Hold

20 Bicycle Kicks

TUESDAY, OCTOBER 27th

HAPPY BIRTHDAY WAYNE ZUMWALT

A. Back Squat for load:

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3 reps + @ 90%

B.

For Time:

40/30...

MONDAY, OCTOBER 19th

A. 12:00-25:00

Back Squat

#1: 5 reps @ 65%

#2: 5 reps @ 75%

#3: 5 reps @ 85%+

B. 25:00-45:00

12 minute AMRAP

20 Push Press (75/55)

30 Air Squats

Target number of Rounds: 7-9 Rounds

Minimum number Rounds before scaling: 6 rounds

* Scaling option 1:

12 min Amrap

20 Push Press (45/35)

20 Air Squats

* Scaling option 2:

12 min Amrap

10 Dumbbell Push Press (20s/15s)

20 Squats to a target (OR Box Step Ups (12in))

C. 52:00-60:00

3 sets

12 Single Arm Ring Row (each side)

12 Single Leg Glute Bridge

TUESDAY, OCTOBER 20th

A. 13:00-38:00

For Time:

200 Double Unders

100/75 Push Ups

50 Deadlifts (185/125)

Target time: 8-10 mintues

Time cap: 15 minutes

* Scaling option 1:

For Time:

125 Double Unders

75/50 Push Ups

50 Deadlifts (135/95)

* Scaling option 2:

For Time:

200 Single...

MONDAY, OCTOBER 10th

A. FRIENDLY FRAN

3 Rounds For Time:

21 Thrusters (115/85lbs)

21 Chest-to-bar Pull-Ups

Target time: 6-8 minutes

Scaling Option:

3 Rounds For Time:

21 Thrusters (95/65lbs)

21 Pull Ups

B. 3 sets

10 Kneeling Kneeling Single Arm Dumbbell Press (each side)

10 Bodyweight Row

10 Windshield Wipers

TUESDAY, OCTOBER 13th

HAPPY BIRTHDAY ESTHER POYSTI

A. DARN IT DIANE

3 Rounds For Time:

15 Deadlifts (315/205lbs)

15 Strict Deficit Handstand Push-Ups (3.5/2")

Target time: 7-9 minutes

SCALING OPTION:

3 Rounds For Time:

15 Deadlifts (225/155lbs)

15 Handstand Push-Ups

B.

3 sets

10 Landmine Row (each side)

10 Landmine Twist (each side)

10 Landmine Press (each side)

WEDNESDAY, OCTOBER 14th

A. For Time:

1000m Row

-Rest until 10/15:00, then...

B. Max...

MONDAY, OCTOBER 5th

HAPPY BIRTHDAY JUSTIN FONTENOT

"THE CHIEF"

5 sets for Reps:

3:00 Amrap

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

- Rest 1 minute between sets -

* Record total reps each set/ Always restart back to power cleans for each amrap *

Target number of Reps each set: 80-100+

Minimum number reps before scaling: 60

SCALING:

5 sets

3:00 Amrap

3 Power Cleans (95/65)

6 Bar Push-ups (OR knee push ups)

9 Air Squats

B. 50:00-60:00

3 Rounds

10 Tempo Double DB Bench (2 sec down/ fast up)

10 Tempo Double DB Bent Row (2 sec down/ fast up)

10 Seated Alt. DB Curls (each side)

TUESDAY, OCTOBER 6th

HAPPY BIRTHDAY JUSTIN BROWN

A. For Time:

200/160 Cal. Assault Bike

Every 3:00

3 Power Snatch (155/105)

4 Overhead Squats (155/105)

3 Bar Muscle Ups

Target time: 18-22...

MONDAY, SEPTEMBER 28th

HAPPY BIRTHDAY JOSH MATTICE AND JOE WALKER

A. Take 15 minutes to establish a 1RM Front Squat

(5-4-3-2-1 warmup sets, starting around 50% and climbing)

B. 30:00 - 50:00

For Time:

500/400m Row (OR 1000/800m bike erg OR 30/24 Calorie Assault Bike)

100 double unders

200ft Farmer Carry (100s/70s)

100 double unders

500/400m Row (OR 1000/800m bike erg 30/24 Calorie Assault Bike)

Target time: 9-11 minutes

Time cap: 15 mintues

Fast! This workout is designed to see who is willing to go the distance. Push harder then you think and don't let off the gas pedal.

The farmer carry should be heavy but we want to see athletes able to move the weight 100ft at a time. Don't run! but a fast walk

Scaling option

For Time:

300/250m Row (OR 600/500m bike erg OR 20/15 Calorie Assault Bike)

100 single unders

200ft Farmer Carry (70s/50s)

100 single unders

300/250m Row (OR 600/500m bike erg OR 20/15 Calorie...

MONDAY, SEPTEMBER 21st

A. For Time:

30 Squat Clean and Jerk (135/95)

-Rest till 10:00-

20 Squat Clean and Jerks (165/115)

-Rest till 20:00-

10 Squat Clean and Jerks (205/145)

Target time each set: 3-5minutes

Time cap each set: 7 minutes

SCALING OPTION:

30 Squat Clean and Jerk (95/65)

-Rest till 10:00-

20 Squat Clean and Jerks (125/85)

-Rest till 20:00-

10 Squat Clean and Jerks (165/115)

B. 50:00-60:00

3 sets

8-12 Glute Ham Raises (with Partner on floor) or GHD

1:00 Active Hang

TUESDAY, SEPTEMBER 22nd

HAPPY BIRTHDAY KENDALL MOORE

A. 15:00-25:00

DELOAD WEEK - 5 x 5

Bench Press (half of your recent 80% or 40-50% of 1RM)

B. 30:00-50:00

Teams of 2 (1:1)

6 sets Each

15/12 Cal. Assault

5 Burpee Box Get Overs (48/40) (OR 8 Burpee Box Jump Over 30/24)

Target time each set: 2-2:30 minutes

Time cap each set: 3 minutes

SCALING...

MONDAY, SEPTEMBER 14th

A. 15:00-30:00

Deadlift - 8 x 3 @ 80% EMOM

B. 30:00-50:00

10:00 AMRAP

7 Hang Clean and Jerks (115/80)

3 Bar Muscle Ups

Target number of Rounds: 6-8 Rounds

Minimum number Rounds before scaling: 4 Rounds

SCALING:

10:00 AMRAP

7 Hang Clean and Jerks (75/55)

3 Burpee Pull Ups

C. 50:00-60:00

3 sets

12 Landmine Twist (total)

12 Landmine Rows (each side)

TUESDAY, SEPTEMBER 15th

HAPPY BIRTHDAY BOWEN CORNETT, SETH BAILEY, RANIE JONES, and MELINDA BERNUI

A. 20:00-50:00

1 Set Every 4:00 (6 Sets Total)

18/14 Calorie Assault Bike

12 Dumbbell Front Squats (50s/35s)

6 Burpee Box Jump Overs (24/20)

Target time each set: 2 Minutes to 2 Minutes 30 seconds

Time cap: 3 minutes

SCALING OPTION:

1 Set Every 4:00 (6 Sets Total)

15/12 Calorie Assault Bike (OR 20/15 Cal Row or Ski)

12 Dumbbell Front Squats (35s/20s)

6 Burpees

B....

MONDAY, SEPTEMBER 7th

HAPPY BIRTHDAY JENNY BRIDENBAUGH AND MELANIE DUNN!

HAPPY LABOR DAY, OPEN GYM 5am -11am

"HOTSHOTS 19"

• 6 Rounds For Time
• 30 Air Squats
• 19 Power Cleans (135/95 lb)
• 7 Strict Pull-Ups
• 400 meter Run

With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run.

Scaling OPTIONS:

A. 3-4 Rounds

B. 6 Rounds for time of:

15 Air Squats

10 Power Cleans (95/65)

5 Banded Strict Pull-ups

200m Run

Read more about the HERO Hotshots...

https://journal.crossfit.com/article/the-19

TUESDAY, SEPTEMBER 8TH

HAPPY BIRTHDAY, DONAVAN DEGRIE AND BRYAN BLASUCCI!

Front Squat 2x2,6x3@80%

- Complete a set every 90 seconds, on the 3rd - 8th set complete 3 reps -

B. 30:00 - 50:00

For...

MONDAY, AUGUST 31ST

HAPPY BIRTHDAY COTY ESCUE AND SHAWNEL CORLEY!

A. 15:00-30:00

Deadlift 3x2,5x3 @ 80% EMOM 8 min

B. 30:00-45:00

Old School Athletes...

"FIbonacci Fran"

1-2-3-5-8-13-21

Thruster (95/65)

Pull-ups

New School Athletes...

"Fran", for time:

21-15-9

Thrusters (95/65lbs)

Pull-ups

Target time: 6-8 minutes

Time cap: 12 minutes

Goal for athletes is unbroken sets until the round of the 13. From there they should look at 2 sets for 13 and 2-3 sets for 21 depending on level of fatigue

SCALING:

"FIbonacci Fran*

1-2-3-5-8-13-21

Thruster (75/55)

Jumping Pull-ups

C. 50:00-60:00

2 Sets:

1 min couch stretch (each side)

1 min banded lat stretch

10 Barbell Bent over Row

20 Hip Extension or Supermans

TUESDAY, SEPTEMBER 1ST

A. 20:00-40:00

20:00 AMRAP

10 Strict Handstand Push Up

15 Box Jump overs (24/20)

20/15...

MONDAY, AUGUST 24th

HAPPY BIRTHDAY, CHAD JACOBS, CAM JOHNSON, and ABBIE JENKINS!

A. 15:00-50:00

4 sets

5:00 on/1:30 off

12 Lateral Burpees over rower

24/20 Cal. Row

12 Lateral Burpees over rower

Max Wall Balls (20/14)

Target number of Reps each set: 25+

Minimum number reps before scaling: 20

60-75 sec on burpees

90 sec on row

90-2:00 on wallballs

Scaling

4 sets

5:00 on/1:30 off

10 Burpees

20/15 Cal. Row

10 Burpees

Max Wall Balls (14/10)

B. 50:00-60:00

3 Rounds

10 Strict Chin Ups (jumping)

1:00 handstand hold (pike hold)

TUESDAY, AUGUST 25TH

A. 15:00-30:00

Front Squat 4x2,4x3@80%

- Complete a set every 60 seconds, on the 5th - 8th set complete 3 reps -

B. 30:00-50:00

For Time:

30 Clean and Jerks (115/80)

@5:00

30 Clean and Jerks (135/95)

@10:00 - 15:00

Max Reps Clean and Jerk (155/105)

Target time:...

MONDAY, AUGUST 17th

HAPPY BIRTHDAY ALEXA WILLIAMS, KIMBERLY PRITCHETT, and DOUG WARREN

A. 15:00-30:00

Front Squat 5x2,3x3@80%

Complete a set every 60 seconds, on the 6th - 8th set complete 3 reps -

B. 30:00-50:00

15 minute AMRAP

50 Dumbbell Snatch(50/35)

50 Push Ups

50 Dumbbell Step Ups (50/35)(24/20)

50 Push Ups

50 Dumbbell Snatch(50/35)

Target rounds: 1+

Minimal number of reps before scaling: 175 reps

* On step-ups, DB must be placed somewhere on the shoulders.

Scaling option

12 min AMRAP

30 Dumbbell Snatch(35/20)

30 Push Ups

30 Dumbbell Step Ups (35/20)(20/16)

30 Push Ups

30 Dumbbell Snatch(35/20)

C. 50:00-60:00

3 rounds

15 Abmat situps

30 Russian Twist

20 sec Hollow Rock Hold

TUESDAY, AUGUST 18th

A. 15:00-50:00

8 Sets (1 Set Every 2:30)

250m/200m Row

10 Burpees

Target Time each set: 1:20 - 1:40

Time cap each set:...

MONDAY, AUGUST 10th

Happy Birthday Rachel Barrett

A. 20:00-40:00

10 Rounds every 2 min

150 meter Sprint

8 burpee box jumpovers (24, 20')

*sprint out back garage door, take right at street and come back around to 1st garage door on far sidewalk)

* Target time each set:1:00 - 1:30, PUSH!

* Time cap each set: 1:30

Scaling

10/7 Assault bike

6 burpee box stepovers (12)

B. 40:00-60:00

Accessory:

3 sets

10 single Arm DB Lawnmower ea

10 Bird Dog (each side)

1:00 Hollow Rock Hold

1:00 Couch Stretch or Pigeon Pose off box

TUESDAY, AUGUST 11th

A. 15:00-30:00

Bench Press 6x2,2x3@80%

- Complete a set every 60 seconds, on the 7th - 8th set complete 3 reps -

B. 30:00-50:00

3 Rounds For Time:

21 Back Squats (115/75)

15 Hang Power Cleans (115/75)

9 Shoulder to Overhead (115/75)

50 DU 100 SU

*Take bar from floor for all movements

Target Time: 8-10...

MONDAY, AUGUST 3rd

HAPPY BIRTHDAY ANGELA LONGABERGER

A. 15:00-30:00

Deadlift 7x2,1x3@80%

- EMOM; on the 8th set complete 3 reps -

* Use same weight for all 8 sets

B. 30:00 - 45:00

For Time:

30 GHD sit ups

30 Shoulder to Overhead (75/55)

60 Pull Ups

30 Shoulder to Overhead (75/55)

30 GHD sit ups

- 15 minute time cap -

Target time: 7-9 minutes

Good old chipper that is designed to be light and fast!

Scaling

For Time:

30 Abmat sit ups

30 Shoulder to Overhead (55/35)

60 Jumping Pull Ups

30 Shoulder to Overhead (55/35)

30 Abmat sit ups

- 15 minute time cap -

C. 45:00-60:00

3 sets

60 sec Side Plank (each side)

16 Alternating Dumbbell Bench

10 Single Dumbbell RDL (each side)

TUESDAY, AUGUST 4th

A. 15:00 - 45:00

A. For Time:

21-15-9

Overhead Squat (95/65)

Burpee...

MONDAY, JULY 27th

HAPPY BIRTHDAY LAURA RIVERA

A. 15:00 - 45:00

7 sets

Every 3:00 minutes

7 Strict Handstand Push Up

2 Power Cleans (205/135)

14/12 Calorie Assault Bike OR 20/15 Row, Ski, Air Runner, BikeERG

* Target Time each set: 2:00

* Time Cap each set: 2:30

* Scale to finish near the target score: 7 sets

Scaling:

Every 3:00 minutes

7 HSPU (Pike Push-ups from Box or Floor, OR LSeated DB Press)

2 Power Cleans (165/115)

12/10 Cal. Assault Bike

B. 45:00-60:00

3 sets

10 Windshield Wipers

15 Bulgarian Split Squat (each side - light/moderate)

15 Lateral Box Step Up (each side - control the eccentric (lowering portion)

TUESDAY, JULY 28th

HAPPY BIRTHDAY LOGAN MARTIN

A. 15:00 - 30:00

Front Squat 8x2 @80%

- Complete a set every 90 seconds -

* Use same weight for all 8 sets

B. 30:00 - 50:00

5 Rounds for time:

50 Double Unders...

MONDAY, JULY 20th

HAPPY BIRTHDAY ADAM HOLLMEYER, DANIEL GUTHRIE, THOMAS CULBREATH, JESSICA SHELTON, SONJA SPRINGER, and GISELLE COUTS

A. 15:00-30:00

Bench Press 5 x 1

* Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.

-New set every 2 minutes-

B. 30:00 - 50:00

10 minute Amrap

3 Power Cleans (185/125)

6 Strict Handstand Push Ups

12 V Ups

* Target number of Rounds: 5-7

* Minimum number reps before scaling: 3

Scaling option:

10 minute Amrap

3 Power Cleans (135/95)

6 Push Press (135/95)

12 Tuc Ups

C. 50:00-60:00

3 sets

20 Bent over Barbell Rows

10 Tempo Goblet Squats (5 second negative, stand up fast)

TUESDAY, JULY 21st

HAPPY BIRTHDAY MARCIE JENKINS

A. 15:00-40:00

Every 8 minutes, complete for time:

50 Wall Balls...

MONDAY, JULY 13th

HAPPY BIRTHDAY CALEB BROWN, MATT LAYTON, WILL TUMLIN, SUSAN PEYRET, and STEVE COOK

A. 15:00-40:00

5 rounds for time:

7 Devil’s Press (50s/35s)

49 Double Unders

-12 minute time cap-

@15:00 to 25:00

B.

In 10 minutes, find a 2 RM Squat Clean

C. 40:00-60:00

3 sets

10 Windshield wipers (floor)

10/10 Bent Over DB Row

TUESDAY, JULY 14th

HAPPY BIRTHDAY MIKE SULKEY

A. 15:00-25:00

Deadlift 5 x 3

* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.

-New set every 2 minutes-

B. 25:00-45:00

8 sets

300/250m Row (Ski ERG or Bike ERG or AirRunner)

-Rest 1 minute between sets -

* Target time: 60-75 seconds

* Time cap: 90 seconds

C. 45:00-60:00

3 sets

10-12 Dumbbell curls (each side)

15 Russian Twist (each...

MONDAY, JULY 6th

HAPPY BIRTHDAY CRYSTAL MOORE

A. 5x5 Front Squat

* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)

-New set every 2 minutes-

B. 3 rounds for time:

30/20 Calorie Row

30 Dumbbell Snatch (50/35)

Target time: 8-10 minutes

Time cap: 15 minutes

*Goal should be to finish around :90 seconds for each row.

Scaling option

3 rounds

20/15 Calorie Row

20 Dumbbell Snatch (35/20)

Mobility:

2 min couch stretch (each side)

1 min quad smash w/ barbell (each side)

TUESDAY, JULY 7th

A. 15:00-45:00

5 rounds for Reps:

1 minute Max Calorie Standing Bike Erg (OR Assault Bike)

1 minute Max Burpees

1 minute Max Abmat Sit Ups

1 minute Max Double Unders

1 minute Rest

Target number of Reps each round: 120-150

Minimum number reps before scaling: 80

* Goal for each set to stay...

MONDAY, JUNE 29th

HAPPY BIRTHDAY JOHN THOMAS

A.

3 sets (Every 10 minutes)

15/12 Calorie Row

15 Burpee over Rower (parallel)

12/9 Cal. Row

12 Burpee over Rower

9/6 Cal. Row

9 Burpee over Rower

B.

3-5 sets

10 Goblet Squats

20 Seated Banded Rows

TUESDAY, JUNE 30th

HAPPY BIRTHDAY ZAC MORGAN

A.

7 rounds for time:

3 Squat Snatch (165/115)

12 Toes to Bar

B.

3 sets

1 minute Handstand Hold

15 Hip Extensions

12 Russian Plate Twist (each side)

WEDNESDAY, JULY 1st

HAPPY BIRTHDAY TENA SIMMONS and TAYLOR ADCOCK

A.

For Time:

50ft Front Rack Dumbbell Lunge (50s/35s)

50 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

40 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

30 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

20...

MONDAY, JUNE 22nd

HAPPY BIRTHDAY MARY SCALF, ROB CUSHMAN, and JEAN HESSON

A.

10 rounds for time:

15 Wall Balls (20/14)

3 Power Snatch (155/105)

B.

3 sets:

10 Strict T2B

15/15 Bulgarian Split Squat

60 sec Handstand Hold

TUESDAY, JUNE 23rd

A.

7minute AMRAP:

3-6-9-12. . .

Chest to Bar

HSPU

Box Jump Overs (24/20)

@ 10:00

Heavy 3 Rep Back Squat

- 10 minutes -

B.

3 sets

3 turkish getups (each side)

15 Hip Extensions

20 Cossack squats

WEDNESDAY, JUNE 24th

HAPPY BIRTHDAY JOHN BAKER

A.

8 sets, each for time:

Every 4 minutes...

200m/175m row

5 Clean and Jerk (155/105)

10 Bar Facing Burpee

B.

3 sets

20 Single Arm Alt. DB Bench

20 DB Bent Over Rows

THURSDAY, JUNE 25th

...

MONDAY, JUNE 15th

HAPPY BIRTHDAY LISA WALKER, JEAN PAUL CANO, and MATT JENKINS

A.

Every 3 minutes (10 sets):

200m Sprint

10 Burpee Box Jump Over

(24/20")

*2 Minute Cap each round

B.

Mobility:

-2min Roll feet out with lacrosse ball

-2min Couch stretch

TUESDAY, JUNE 16th

HAPPY BIRTHDAY LISA VANDENCAMP and ANNE LOVE

A.

10 minute AMRAP:

20/15 cal. Assault Bike

5 Squat Cleans (185/125)

- Rest 5:00 b/t sets -

@15:00

Heavy Single Front Squat

*10 minutes

WEDNESDAY, JUNE 17th

A.

TABATA Row (20 rounds)

:20 ON, :10 OFF

*Scored by total meters

@15:00

15 minute AMRAP:

10 Strict Pull Ups

20 Push Ups

30 Air Squats

B.

3 sets:

20 Banded Pull Aparts

15 Hip Extensions

10 Sotts Press

THURSDAY, JUNE 18th

A.

5 Rounds for...

MONDAY, JUNE 8th

HAPPY BIRTHDAY COURTNEY RIVERA

A. 20:00 - 50:00

2 Rounds for Time:

100 Double Unders (200 SU)

25 Thrusters (75/55lbs)

25 Bar Facing Burpees

Rest 5 minutes

For Time:

200 Double Unders (400 SU)

50 Thrusters (75/55lbs)

50 Bar Facing Burpees

Target Time Workout 1: 8:00

Target Time Workout 2: 10:00

Time Cap (Both): 12:00

The Scaling aim is for athletes to move the barbell comfortably in bigger sets of 10+. Scale weight and reps to maintain the stimulus.

Scaling Option

2 Rounds

60 Double Unders (120 SU)

25 Thrusters (45/35)

15 Burpees

Rest 5:00 -

For Time:

120 Double Unders (240 SU)

50 Thrusters (45/35)

30 Burpees

B. 50:00-60:00

3 sets

30 Sec Dead Hang (pull up bar)

10 Single Arm Bent over row (R&L) (light to moderate weight)

TUESDAY, JUNE 9th

A. 15:00 - 45:00

For Time:

1000m Row

30 Sand Ball...

MONDAY, JUNE 1st

HAPPY BIRTHDAY JESS HENDERSON

A.

2 Sets

3 rounds

24 Wall Balls (20/14)

12 T2B

6 Power Cleans (185/125)

Rest 5:00

B.

3 sets

30-60sec Handstand Hold

15/15 Single Leg Glute Bridge

30 Single Leg Banded Hamstring Curls (L&R)

TUESDAY, JUNE 2nd

A.

3 sets

8min Amrap

1000m/800m Row Buy In

- Into -

2-4-6-8-10. . .

DB Box Step Up

M- 50s/24’’

F-35s/20’’

Push Ups

2:00 b/t sets

B.

3 sets

30-60sec Plank (elbows)

15 Barbell Bent Over Rows

10 Banded Upright Row

2:00 b/t sets

WEDNESDAY, JUNE 3rd

A.

Every 3 mins (30 mins)

AMRAP 2:00

12 Bar Facing Burpees

Max Reps step back lunge 95/65

@35:00

For Time:

800m Run

B.

-2min Couch stretch (each leg)

-2min Barbell Hamstring/Calf smash (each leg)

...

MONDAY, MAY 25th

HAPPY MEMORIAL DAY!

MURPH HEAT start times at 7am, 8am, 9am, and 10am today!

HAPPY BIRTHDAY JARED GRAY and LAUREN STEIN

For Time:

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

*With a 20 lb Vest or Body Armor

Partitioned MURPH:

1 mile Run

20 rounds of :

5 Pull-ups

10 Push-ups

15 Air Squats

1 mile Run

Optional MURPH:

800m Run

10 rounds of :

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run

Optional MURPH"

4 Rounds of:

400m Run

2 Cycles of...

5 Pull-ups

10 Push-ups

15 Air Squats

TUESDAY, MAY 26th

HAPPY BIRTHDAY STACEY CLINARD and MARIELA GUEVARA

A. 12:00-18:00

On the minute for 6 minutes:

Station 1 – Supine Ring Rows x 6 reps @ 2111 (easy to moderate level)

Station 2 – Reverse Snow Angels x 12 reps @...

MONDAY, MAY 18th

HAPPY BIRTHDAY DAVID TOPPING

A.

3 Rounds for Time:

15 Box Step Ups (50/35lbs)

3 Rope Climbs (15')

Rest 3 minutes...

3 Rounds for Time:

15 Reverse Lunges (50/35lbs)

15 Toes to Bar

Rest 3 minutes...

3 Rounds for Time:

15 "A" Jump Squats (50/35lbs - goblet hold)

20/15 Push-ups

Goal: 5-7 minutes per set

Scale: 10-15 reps, RC Prog

At Home: 20 Step Ups + 9 Bent Over rows per arm/ 20 Rev Lunge + 15 Tuc Ups or V-Ups/ 20 Jump squats + 20 push-ups

B.

3 Rounds for Quality:

Pigeon Pose x 2minutes + Hollow body hold X 1minute

TUESDAY, MAY 19th

HAPPY BIRTHDAY ADAM BELL and DANNY ALLEN

A.

For Time:

100m Row + 10 Clean and Jerk (95/65lbs)

200m Row + 9 Clean and Jerk (115/75lbs)

300m Row + 8 Clean and Jerk (125/85lbs)

400m Row + 7 Clean and Jerk (135/95lbs)

500m Row + 6 Clean and Jerk (145/105lbs)

600m Row + 5 Clean and...

MONDAY, MAY 11th

AMRAP 15 minutes, alternating rounds with partner:

12/8 Cal Bike or Row or Ski

8 Snatch (95/65lbs)

8 Bent Over Rows (95/65lbs)

Scale: by load, 8/5 Cals on erg, 5 reps,

Goal: 5 rounds per partner (90 sec per round)

At Home: 8 burpees + 8 jump squats + 8 db bent over rows ea arm (or use odd object)

TUESDAY, MAY 12th

For Time:

40 Wall Ball (20/14lbs)

20 Toes to Bar

30 Wall Ball

15 Toes to Bar

20 Wall Ball

10 Toes to Bar

10 Wall Ball

5 Toes to Bar

Scale: same # WB as t2b, sub V-up or Tuc Up for t2b

Goal: < 8 minutes

At Home: sub db thruster + v-up or tuc up for t2b

WEDNESDAY, MAY 13th

5 Rounds for Time:

Run 200m OR Row 200m

20 Kettlebell Swings (53/35lbs)

15 Ring Dips

Scale: 100m + 10 kbs + 7 dips

Goal: < 15 minutes (3min rounds or less)

At Home: use db (or odd object) swing + chair dips

...

MONDAY, MAY 4th

AMRAP 7 minutes:

3 Thrusters (95/65lbs)

3 Pull-ups

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups

etc... until 7 minutes is up

Scale: by load, jumping pull-ups

Goal: Round of 15's (11.6 Open, C2B)

At Home: DB thruster/ table pull-up OR bent over row (# of reps on each side of arm)

TUESDAY, MAY 5th

HAPPY BIRTHDAY DUSTIN SULLIVAN

For Time:

50/40 Cal Row or Bike

40 Wall Ball (20/14lbs)

25/20 Cal Row or Bike

40 Power Clean (115/75lbs)

50/40 Cal Row or Bike

Scale: by Load, down by 10-15 reps

Goal: < 15 minutes

At Home: Mountain Climbers x 2min for Row/ Db thruster for WB/ 1min squat jumps for Bike/ DB pc

WEDNESDAY, MAY 6th

For Time:

15-12-9 reps of...

Deadlift (185/125lbs)

Handstand Push-up (Pike Push-up off Box)

REST 5 minutes, then -

15-12-9 reps of...

Sumo Deadlift...

MONDAY, APRIL 27th

HAPPY BIRTHDAY BETH SPIEKERMEIER, MARK BARRETT, and DON WERBECK, JOE CARMACK, and STACY BUZAKO

A.

EMOM for 15 minutes (5 Rounds):

Min 1: 5 DB Snatch R Arm + 10 OH Walking Lunges R Arm + :20 Active Goblet Squat Hold

Min 1: 5 DB Snatch L Arm + 10 OH Walking Lunges L Arm + :20 Active Goblet Squat Hold

Min 3: Max Shuttle Runs (25')

Scale: 3 Sn + 6 Lunge (Front Rack or Farmers Carry style) No Load Goblet Squat

No Equip:

Challenge: Can you go out at 70-80% on shuttle runs and maintain same amount of reps each round?

B.

Quality Midline for 6 minutes:

1min Plank

1min Sit-ups

20sec Right Side plank

20sec Left Side plank

40sec Hollow Body Hold/ Dead Bug Hold

20sec Right Side plank drops

20sec Left Side plank drops

1min Sit-ups

1min Plank

C. For Quality:

1 Mile Jog + Accumulate 5 minutes of calf/hamstring stretches

TUESDAY, APRIL 28th

...

MONDAY, APRIL 20th

HAPPY BIRTHDAY COURTNEY ALEXANDER!

A.

Strength

3 Rounds not for time:

Isometric Towel Deadlift x 10s max effort

Rest 30 seconds

Dimel Deadlifts x 10-12 reps @31X1

Rest 60 seconds

No Equip version: broomstick Dimel DL

B.

For Time:

"Rona Fifty"

50 Up Downs

50 Hollow Rocks

50 DB/KB Swings

50 DB/KB Russian Twists (left + right = 1 rep)

50 Lateral Lunges

50 DB/KB Push-Press (25 each side)

50 Supermans

50 Skater Hops

Scale to: 25-35 reps

No Equip version: Good mornings in place of DB Swings/ 25 Push-ups in place of 50 DB Push Press

C.

Mobility/Cool down

Pigeon Pose x 1 minute each side

Open the Book x 10 reps each side low back version

TUESDAY, APRIL 21st

HAPPY BIRTHDAY CARRIE CHAMBERS and MICHELLE GILMORE

A.

For Time:

" Quarantine Manion"

7 Rounds for time:

400m Run

29...

MONDAY, APRIL 13th

Happy Birthday Kate Sulky and Nancy Monroe

-Minimal + No Equip WOD-

A.

Every minute on the minute for 20 minutes

Min 1- 20 Box Jumps (Stair steps)

Min 2- 30 Walking Lunges

Min 3- 25 Push-ups

Min 4- 1 min Handstand Hold

Min 5- Rest

Scale: reps down by 5-10/ 30-45sec Pike or Plank Hold

Challenge: Can you practice on your freestand HS? How long can you hold for?

B. Midline + Mobility

Tabata 2min: Flutter Kicks

2min Door Frame Pec Stretch / 1min Scorpion per side

Tabata 2min: Hollow Rocks

2min Seated Pike Stretch

Tabata 2min: Hollow Hold

TUESDAY, APRIL 14th

Happy Birthday Jessica Chastain, ErinKyle Willis, and Angel Bruce

-Minimal Equip WOD-

A.

For Time:

21-15-9-15-21 reps of...

KB/DB Deadlift

KB/DB Goblet Squat

Run 200m after each set

Scale: 15-12-9-12-15 reps

Challenge: Can you go sub 15minutes?

-No Equip...

MONDAY, APRIL 6th

-MINIMAL EQUIP WOD-

A.

Every minute on the minute for 15 minutes...

Min 1 - :45 Max Run

Min 2 - 10 Single Arm Alternating Devil's Press

Min 3 - 20 Alternating Goblet Reverse Lunges

Scale to: 6-8 Devils Press/ 10-15 Lunges (finishing around 45sec Mark each minute)

Challenge: How fast can you sprint today???

-NO EQUIP WOD-

Every minute on the minute for 15 minutes...

MIN 1 - :45 Max Run

MIN 2 - 10 Burpees

MIN 3 - 20 Alternating Goblet Reverse Lunges

B. Mobility + Midline

2 Rounds for Quality:

Cossack Lunge x 20

Plank Rotations x 20 right side

Plank Rotations x 20 left side

Weighted Sit-ups x 20

TUESDAY, ARPIL 7th

-MINIMAL EQUIP + NO EQUIP WOD

As many Rounds as possible in 12 minutes of...

400m Run

Then 2 Rounds of:

5 V-Ups, 10 Push-ups, 15 Air Squats

Straight into...

As many...

MONDAY, MARCH 30th

HAPPY BIRTHDAY SHANE GIBSON

- MINIMAL EQUIPMENT WOD -

A. GO HARD! EMOM style

EMOM x 10 minutes (both in the same minute)

4 Squat Clean Thrusters Right Arm + 4 Squat Clean Thrusters Left Arm + 4 Burpees

Scale: 2-3 reps per minute/ use walk out and step in burpee as needed/ or air squat + push-up

Challenge: Can you perform 5 SCTh per arm + 5 Burpee every minute for the full 10 minutes?

B. For QUALITY:

2 Rounds:

1 minute Front Plank

25 Sit-ups

25 Russian Twists

25 Flutter Kicks (R + L = 1)

25 Weighted Sit-ups

1 minute Front Plank

- NO EQUIPMENT WOD -

A. GO HARD! EMOM style

EMOM x 10 minutes (both in the same minute)

4 Air Squats + 4 Jumping Air Squats + 4 Push-ups + 4 Burpees

MOBILITY SESSION:

2 Rounds:

Folded Over 1min per leg

Saddle Eagle 1min per arm

Couch Stretch 2min per...

MONDAY, MARCH 16th

A.

For Time:

30 Toes to Rings

25/20 Calorie Assult Bike

15 D-Ball Over Shoulder (150/100lbs)

*7 Minute Time Cap

On the 8:00...

For Time:

30 Kipping Handstand Push-ups

25/20 Calorie Assault Bike

100′ Sandbag Carry (150/100lbs)

Scale to: Pike Push-ups/ Alt Top Down DB Presses

7 minute Time Cap

B.

3 Quality Sets:

20 Barbell Good Mornings

15 Dumbbell Bench Press

100 Meter Sled Drag (facing away from sled, or sled behind you)

Lying Hamstring Stretch on Rig

TUESDAY, MARCH 17th

A.

In 15 minutes, complete 5 x 3 Box Squat

* Stay at same weight, around 75-80% of a 1RM Box Squat

* Pause and come out of a Dead Stop each rep

* In between sets complete 5 YTW's off bench

B.

For Time:

21-15-9 of...

Kettlebell Swing (53/35lbs)

Burpee

Scale to: by load, 12-9-6 reps

Goal Time: 5 minutes

C.

3 Quality Sets:

20-40...

MONDAY, MARCH 9th

A.

In 15 minutes, find a 5 RM Box Squat

* Build each set

* Pause and come out of a Dead Stop each rep

* In between sets complete 5 SLOW Seated Wall Slides @ 5151

B.

8 Rounds of Tabata (16 minutes):

20 Seconds On

10 Seconds Off

For the following movements...

Pistols

Assault Row Calories

Strict Handstand Push-ups (Handstand Hold/ Double DB OH Hold)

Assault Bike Calories

Goal: ALL the REPS!!!

TUESDAY, MARCH 10th

A.

Every minute for 4 minutes, building each set:

1 Power Clean

1 Pausing Push Jerk (3s in catch)

Clean Complex (On the 6:00…)

Every 90 seconds for 9 minutes, complete the following (6 sets):

On the 1:30 x 6 Sets:

1 Hang Power Clean

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

* build each set and touch n go if possible

B.

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks...

MONDAY, MARCH 2nd

A.

On the 5:00 x 4 Rounds:

7 Power Snatches (115/85)

15/12 Calorie Assault Bike

7 Overhead Squats (115/85)

10 x 10 Meter Shuttle Runs

Goal Time: 2.5 minutes

Scale to: by Load, 10/7 Cals, 5 Shuttles

B.

3 Quality Sets:

30 Second Heavy D-Ball Hold

12 Pausing Hip Extensions

Banded Lat Distraction btw sets

TUESDAY, MARCH 3rd

HAPPY BIRTHDAY MISTY HANDY

A.

For Time:

21-15-9:

Box Jump Overs (30/24”)

CTB Pull-ups

DB Front Rack Lunge (50/35lbs)

Decline Push-ups

Kettlebell Swings (70/53lbs)

Goal Time: < 15 minutes

Scale to: by Load, 15-12-9 reps or 12-9-6 reps

B.

On the Minute x 9 (3 Rounds):

Minute 1 – Weighted Glute Bridges

Minute 2 – GHD Static Hold – Belly Up (Supine)

Minute 3 – Banded Good Mornings

Not for score. Practice quality reps in each time domain.

...

MONDAY, FEBRUARY 24th

HAPPY BIRTHDAY KAT GILILAND, BILLY SHELTON, and MEGAN MITCHELL

A.

In 15 minutes, build to a heavy set of 2 reps of...

Box Squats

*back rack/ build each set as long as you can keep a 31X2 tempo

B.

For Time:

21-15-9

Push Jerk (165lb/105lb)

Bar Facing Burpee

Goal Time: 7min, TimeCap 10min

Scale to: by Load, 12-9-6 reps

C.

4 Rounds for Quality:

20 Banded Good Mornings

20 Weighted Ab Mat Sit-ups

TUESDAY, FEBRUARY 25th

HAPPY BIRTHDAY MIKEY LAYTON

A.

For Time: Buy-In: 15 Clusters (135/95)

Into…

3 Rounds:

21/15 Cal Assault Bike

15 Chest to Bar Pull-ups (Jumping Pullups)

Into…

Cash-Out: 15 Clusters (135/95)

Goal Time: 7min, TimeCap: 10min

Scale to: 10 reps

B.

Alternating OTM x 12 (6 Rounds):

Odd – 15/12 Calorie Erg of choice OR AirRunner

Even – 50′...

MONDAY, FEBRUARY 17th

HAPPY BIRTHDAY JACOB OLDHAM, TURNER GAW, and ERIN GUY

A. RETEST 7.22.19

For Time:

1,000 Meter Run

30 Squat Snatches (115/85)

30 Bar Muscle-Ups (Choose 30 Strict Dips or 30 Strict PullUps)

Scale to: 500-800m, Complete 3 sets of 10 Snatch + 10 Dip or Pull, cycling back and forth

Goal Time: ~15min

* end of 2nd hill and back is our 1000m Run

B

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - :30s Dumbbell Close-Grip Floor Press

Minute 2 - :30s Glute Bridges

TUESDAY, FEBRUARY 18th

A. RETEST 7.15.19

5 Rounds for time of:

50 ft Handstand Walk (5 Half Around the Box Walks)

5 Squat Cleans 225/155

Scale to: by LOAD, 3 Walk Arounds

Goal Time: 15min or less, 3min per round

B.

Every Minute on the Minute (EMOM) for 12 minutes

Sit Up x 10

Front Plank on Elbows for the remainder of the minute

...

MONDAY, FEBRUARY 10th

A. RETEST 7.16.19

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30"/24")

12 Dumbbell Front Squats (50/35lbs)

15/12 Calorie Assault Bike

Scale to: by load/ht, 12/10cals or 10/7 cals

Goal Time: <3min per round, 1-2min rest

B.

3 Sets for Quality:

8 Tempo Dumbbell Half Kneeling Arnold Presses @ 20X1

8 Tempo Dumbbell Bent Over Row @ 20X1

Max Effort Ring L-Sit Hold (LSit > off boxes)

Hamstring Stretch on Rig btw sets - 1min per

TUESDAY, FEBRUARY 11th

HAPPY BIRTHDAY BRANDON MEWBOURNE

A. RETEST 7.9.19

3 Rounds for Time:

400 m Run

20 Pull-ups

10 Deadlifts 225/155#

Goal Time: < 12minutes

Scale to: 200-300m/ 10-12 Pullups/ by Load

B.

3 Rounds for Quality:

Turkish Sit Up x 8 each arm at moderate weight

Alternating Top Down DB Bench Press x 10 (5 ea) at moderate weight

Sumo Stance Good Morning x 8 at moderate weight

Side Plank...

MONDAY, FEBRUARY 3rd

HAPPY BIRTHDAY HARLEY DELINE

A. RETEST 7.2.19

For time:

400m run

Fran 75/55

400m run

Fran 75/55

400m run

Scale to: 200-300m/ 12/9/6 reps

Goal Time: < 20 minutes

B.

Complete 4 Sets for Quality:

Hollow Body Hold x 20 seconds

Tuck Ups x 15

Pigeon Pose btw sets

TUESDAY, FEBRUARY 4th

A. RETEST 7.1.19

For time:

7 Squat Snatch 185/135

11 Ring Muscle-ups

100 Double-unders (300 SU)

11 Ring Muscle-ups

7 Squat Snatch 185/135

Scale to: 11 Burpee Pull-ups for MUps/ 25-50 DU

Goal Time: <15minutes

B.

Build to as heavy as possible in 3 sets

Mixed Overhead/Farmers Carry x 100ft ea

Complete 15-25 Straight Leg Sit-ups btw sets

WEDNESDAY, FEBRUARY 5th

...

MONDAY, JANUARY 20th

HAPPY BIRTHDAY MEREDITH CUSHMAN, ADAM DEROSSETT, ADAM GRAGG, SHAWN SMITH

A. RETEST 6.17.19

5 Rounds for Time of:

15 Wallballs 20/14

15 Power Cleans 95/65

Scale to: by Load, 10's

Goal Time: < 12minutes

B.

3 Rounds for Quality:

Choose weights at your discretion.

Turkish Get Up x 3 per arm

Single Arm Bent Over Row x 5 per arm

Pegboard Climbs x 1-2 OR Strict Toes To Bar x 8

Good Morning x 8

Barbell Overhead Hold x 60 seconds

TUESDAY, JANUARY 21st

A.

For Time:

25 Deficit Handstand Push-Ups (2- 45lb plates)

25 Reverse Burpee (53/35lb KB)

25 Flying Push-Ups

25 A Jumps (2x55/35 lb)

25 Reverse Grip Chest-to-Bar Pull-Ups

25 Devil Presses (2x55/35 lb)

Scale to: 15-20 reps, Handstand Walk 1/2Way around Box + 5 HSPU/ Weighted Sit-ups/ Pushups off floor or box/ DB front squats/ jumping chin ups or chin-ups with...

MONDAY, JANUARY 13th

A. RETEST 6.10.19

3 Rounds for Time:

5 Ring Muscle-Ups (5-10 Strict Pull-ups)

10 Squat Cleans (135/95lbs)

20 Box Jumps

Scale to: Banded Pullups/ FS/Box Steps

Goal Time: < 12min

B.

Every Minute on the Minute (EMOM) for 10 minutes

Sit Up x 8

Front Plank on Elbows for the remainder of the minute

TUESDAY, JANUARY 14th

A. RETEST 6.11.19

2 Rounds for Time:

18 Calorie Row

15 Thrusters (95/65lbs)

12 Chest to Bar Pull-ups

Scale to: by Load, Jumping Pull-ups

Goal Time: <7minutes

B.

3 Rounds for Quality:

Turkish Sit Up x 8 each arm at moderate weight

Slow and Steady Ring Row x 8

Barbell Russian Twists x 16

Sumo Stance Good Morning x 8 at moderate weight

Front Rack Hold x 1 minute at heavy weight

WEDNESDAY, JANUARY 15th

...

MONDAY, JANUARY 6th

A.

3 Rounds for time of:

21 Deadlifts (185/135lbs)

7 Overhead Squats (185/135lbs)

*One barbell, no rack

Scale to: by Load

Goal Time: 5min; < 8minutes

RETEST 6.3.19

B.

2 Rounds For Quality:

Glute Bridge off Floor with bar in hips x 12

Romanian Deadlift x 12 at light/mod weight

1 Arm Bent Over Row x 12 per arm at light/mod weight

Barbell Rollout x 6

Double Kettlebell Overhead Hold x 30 seconds at light weight

TUESDAY, JANUARY 7th

HAPPY BIRTHDAY COACH SCOTT BATSON and STEVE SLOW!

A

4 Rounds for time of:

21 Wallballs (20/14lbs)

18 Pull-ups

15 Kettle Bell Swings (53/35lbs)

12 Handstand Push-ups

Scale to: 15-12-9-6 reps, Jumping Pullups + Pike Pushups

Goal Time: 10min; <15minutes

RETEST 6.4.19

B.

10 Minutes For Quality

Front Plank on Elbows x 15 sec

Side Plank on...

MONDAY, DECEMBER 30th

A.

In 15 minutes, complete the following sets...

Back Squat 5-5-3-3-1-1

Start around 60% with set of 5 and finish as heavy as possible for today

B.

For Time:

30 Power Snatch (115/80)

Rest 3min

30 Clean & Jerks (135/95)

Rest 3min

20 Power Snatch (155/105)

Rest 3min

20 Clean & Jerks (185/125)

Goal Time: 3-5min for each set

Scale to: by Load, then 20 reps/15 reps

C.

Spend 5-10 minutes working on 90/90 stretch and puppy dog stretch

TUESDAY, DECEMBER 31st

OPEN GYM 5-9am, Group WOD at 9am

A.

20 min AMRAP:

20 Cal Bike or Row

20 Thrusters (75/55lbs)

20 Lateral Burpees over Bar

20 Reverse Lunges (75/55lbs)

Goal Rounds: 3+

Scale to: by Load, then to 12 reps

B.

10min for Active Recovery:

300m Jog

Single Leg Glute Bridge x 10 ea leg

Hollow Body x 30 sec

C.

Spend 5-10 minites in Pigeon Pose/ Thread the...

MONDAY, DECEMBER 23rd

"12 Days of Christmas"

For Time:

1 Burpee Cluster(115/80lbs)

2 Turkish Get ups ( 53/35lbs, one for each arm)

3 Front Squats (115/80lbs)

4 Clean and Jerks (115/ 80lbs)

5 GOLDEN SWINGS (53/35lbs)

6 Sumo Deadlift High Pull (115/80lbs)

7 Clapping Push Ups

8 Knees To Elbows

9 Pull-ups

10 Lords of Leaping (48/40")

11 Overhead Squats (115/85lbs)

12 Calorie Air Runner

* Perform like song...1, 2-1, 3-2-1, 4-3-2-1, etc

* 1 Golden Swing = 1 RKBS + 1 KB Clean + 1 KB Snatch (alternate arms after ea complex)

* Lords of Leaping = Box Climb Overs

TUESDAY, DECEMBER 24th

GROUP WOD at 9am ONLY

A.

For Time, with a team of 3...

400m Run

60 Toes to Bar

400m Run

90 Double DB Hang Power Clean and Jerks (35/25 lbs)

400m Run

120 Kettlebell swings (70/53lbs)

400m Run

150 Weighted Sit-ups (35/25 lbs)

400m Run

180 Double Farmers Carry...

MONDAY, DECEMBER 16th

A.

Every 90 seconds, for 12 minutes, complete...

Hang Power Snatch + Overhead Squat + Snatch

*drop and reset after OHS, before full snatch, and build each set

10/7 Cals Ski OR Air Runner

1 Rope Climb

20 Babrbell Back Rack Reverse Lunge (115/75lbs)

Goal Time: 90sec per interval

Scale to: 7/5 Cals, RC Prog, Walking Lunges

**Teams of 3, rotate in every minute

C.

2-3 Sets for Quality:

Lat Distraction on Rig 2min

10 Half Kneeling KB Rotational Chops R side

10 Half Kneeling KB Rotational Chops L side

TUESDAY, DECEMBER 17th

With a partner, complete for time...

150 Wall Balls (20/14)

100 Box Jump Overs (24/20)

*Partner holds KB’s entire time teammate is working, 70/53lbs, Farmer carry hold on the dumbbells *

Goal Time: < 12 minutes

Scale to: 100 WB/ 75 BJO

B.

3 Sets for Quality:

5 Double Kettlebell Hang Cleans

100 Meter Double Kettlebell Front...

MONDAY, DECEMBER 9th

A.

In 15 minutes, find 1-RM Clean and Jerk

* start at 50% and build (3-2-2-1-1-1)

B.

On the 4:00 x 4 Rounds (16minutes):

30 Air Squats

20 Russian Kettlebell Swings (70/53lbs)

10 KB Facing Burpees

Goal Time: <3 minutes per interval

Scale to: by Load, then...20/12/7 reps

C.

Hamstring Stretch on Rig

TUESDAY, DECEMBER 10th

A.

Gymnastics Skill/ Strength Work:

In 12-15 minutes, work at a steady pace through these drills...

Strict Muscle-Up x 1-3 (Or Butterfly Kip circles x 10-15, or Kipping Pull-ups x 5-10)

Pistols x 10 (5 ea, Rolling, Counterweight, Box Asssistance)

L-Sit Hold x 20 seconds

Banded Rows x 10

Banded Snow Angels x 10

B.

10 min AMRAP:

30 Double Unders (90 SU)

10 Clusters (75/55lbs)

Goal Rounds: 6+

Scale to: 15 DU (45 SU), 5 Hang SCTh

C.

Smash Quads with Partner/ FR Quads/ Couch...

MONDAY, DECEMBER 2nd

A.

6 min EMOM:

1 Power Snatch

2 Overhead Squat

-Immediately into...

6 min EMOM:

1 Power Clean

1 Hang Squat Clean

For both EMOMs, start light then work up to as heavy as possible.

B.

3 Rounds for Cals:

AMRAP 4:

30 Shuttle Runs (25 feet)

20/15 Calorie Assault Bike

Max Calorie Row

Rest 2 Minutes Between Rounds.

Scale to: 15-20 SR, 15/10 Cals,

Goal: 1min+ on Rower to Work

*Coaches add in Thoracic Reachbacks, Open Books, Reach, Roll, Lifts, 90/90's, Glute Bridges in between early light sets

TUESDAY, DECEMBER 3rd

B.

In 15 minutes, work up to a heavy Push Jerk with following sets...

Push Jerk 3-3-2-2-1-1-1

*start around 50-60% and build

B.

27-21-15-9 reps for time:

Double KB or DB Deadlifts (70/50lbs)

Burpee Box Jump Overs 24/20”

Scale to: 21-15-9 reps, no 27's

Goal Time: < 15 minutes

C.

3 Rounds for Quality:

10...

MONDAY, NOVEMBER 25th

A.

On the 1:30 x 7 Sets:

30 Double-Unders

3-Position Power Clean*

*3-Position Clean:

1 High Hang Power Clean (pockets)

1 Hang Power Clean (knees)

1 Power Clean (floor)

B.

For Time:

75 Wall Ball (20lb/14lb)

50 No Touch Box Jump Over (24in/20in)

25 Cal Assault Bike

Scale to: 50/35/20 reps, BJO with touch, or rounds (15/10/5 reps)

Goal Time: <10min

C.

Partner Quad Smash

TUESDAY, NOVEMBER 26th

A.

In 15 minutes, complete 5 x 3...

Back squat

*all 5 sets are mod-heavy loading, build each set starting around 65-70% of 1RM

B.

5 Rounds for Time:

21 Kettlebell Swings (53/35lbs)

14 Ring Dips

7 D-Ball Over Shoulder (100/70lbs)

Scale to: 14/11/7 reps, by Load

Goal Time: < 15minutes

C.

2-3 Sets for Quality:

Dead Bugs x 10 @ 1515

Handstand Practice (freestanding or against a wall) x 60...

MONDAY, NOVEMBER 18th

A.

For 4 Rounds, complete as many reps as possible in 4 minutes of:

500/450m Row

9 Burpee Box Jump Over (24/20")

Max Reps DB Thruster (50/35lbs)

Rest 2 minutes between sets

Reps Goal: 15+ ea round

Scale to: by Load

B.

3-5 Quality Sets:

10 Cal Ski Erg or 10 Cal Bike Erg

30 sec Hollow Body Hold

15 DB Weighted Sit-ups

Spend 2min in Couch Stretch or Lying Quad Stretch btw sets

TUESDAY, NOVEMBER 19th

A.

In 15 minutes, build to a heavy set of 3 reps...

Push Press 3-3-3-3-3

B.

Every 90 seconds for 15 minutes (6 Rounds):

10 Overhead Squats (75/55lbs)

10 Bent-over Rows (75/55lbs)

Max Push-ups Min 1-3-5

Max Jumping Lunges Min 2-4-6

Reps Goal: @ least 30sec to work

Scale to: by Load, 7 reps

*Use box for push-ups/ use reverese lunges instead of jumping

C.

Scorpion/Supernova Ball Pec Smash

...

MONDAY, NOVEMBER 11th

A.

As many rounds as possible in 12 minutes of...

15 Burpees

12 Deadlifts (155/105lbs)

9 Hang Power Cleans

6 Push Jerks

Goal Rounds: 4+

Scale to: 9-9-6-3 reps, by Load

B.

In 12 minutes, complete 5 sets of the following...

Back Squat x 5 reps

*Starting around 50%, build each set to finish with a heavy set of 5 for the day

C.

Mobilize Pec/Ant Shoulder

TUESDAY, NOVEMBER 12th

A.

6 Rounds for Time:

15/12 Calorie Bike

50 Double Unders (100 SU)

15 Russian Kettlebell Swings (70/53lbs)

Goal Time: <18 minutes

Scale to: 10/7 Cals, 25 DU/50 SU, by Load

B.

In 12 minutes, complete 5 sets of the following...

Bench Press x 5 reps

*Starting around 50%, build each set to finish with a heavy set of 5 for the day

*Complete 25 Band Pull Aparts between sets

C.

Pretzel/Low Back Supernova

...

MONDAY, NOVEMBER 4th

A.

10 rounds for Time:

3 Overhead Squats (135/95lbs)

6 Burpees

9 Pull-ups

Scale to: by Load, Banded Pull-ups

Goal Time: <12 minutes

B.

On the Minute x 12 (3 Rounds):

Minute 1 – Strict TTB

Minute 2 – GHD Static Hold – Belly Up (Supine)

Minute 3 – Banded Good Mornings

Minute 4 - Weighted DB Glute Bridges

Not for score. Practice quality reps in each time domain.

TUESDAY, NOVEMBER 5th

A.

For Time, complete 5 sets of...

30 Double Unders (60 SU)

15 Power Snatch (75lb/55lb)

Rest 5 Minutes, then complete 5 Sets of...

30 Double Unders (60 SU)

10 Thruster (95lb/65lb)

Scale to: 15DU/ 30SU, by load, by Amount of Rounds

Goal Time: 5-7 minutes per session

B.

Complete One Round for Quality/ Active Recovery Pace:

200m D-Ball Walk (100/70)

400m Wreckbag Run (50/35)

800m Run

WEDNESDAY, NOVEMBER 6th

A.

5...

MONDAY, OCTOBER 28th

A.

For Time:

30 Overhead Squats (95/65lbs)

30 Toes to Bar

30/20 Calorie Ski

30 GHD Sit-ups

30/20 Calorie Ski

30 Toes to Bar

30 Overhead Squats (95/65lbs)

Scale to: 20’s all the way thru

Goal Time: 20 minutes

B.

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - :30s Dumbbell Close-Grip Floor Press

Minute 2 - :30s Dumbbell Glute Bridges

C.

First Rib Smash

TUESDAY, OCTOBER 29th

A.

In 16 minutes, complete as many rounds and reps as possible...

400m Run

8 Sandbag to Shoulder (50/35lbs)

8 Sandbag Lunges

8 Sandbag Push Press

Rounds Goal: 4+

Scale to: 200m, use MB

B.

For 15 minutes, rotate through following drills at steady pace...

1 Legless Rope Climb

1 Rope Climb

Single Arm Dumbbell Box Step x 20 reps (step 10R side with DB in left hand and vice versa)

C.

Foam Roll IT Band/ Lax Ball...

MONDAY, OCTOBER 20th

A.

Every 5 minutes for 20 minutes (4 sets):

20 Double Kettlebell Deadlifts (70’s/53’s)

20 Handstand Push-ups

20/15 Calorie Row

Goal Time: < 3 minutes per, Time Cap at 3:30, keep each movement at about 1min

Scale to: by Load, Pike Push-up OR Seated DB Press, then...10-15 reps each round

B.

3 Rounds for Quality:

8 Tempo Dumbbell Push Presses @ 31X1

8 Tempo Dumbbell Bent Over Row@ 31X1

Max Effort Ring L-Sit Hold (L-Sit off box)

Lat Stretch on Boxes x 1 minute

TUESDAY, OCTOBER 22nd

A.

3 rounds for Time:

100 Double Unders (200 SU)

50 Dumbbell Lunges 50/35#

10 Bar Muscle-Ups (10 Strict Pull-ups + 10 Strict Push-ups)

Goal Time: < 20 minutes

Scale to: 50 DU, by Load > Walking, Banded Bar MUp or Low Bar MUp

B.

4 rounds for Quality;

5 Dragon Flags @ 41X1

5 Evil Wheels @ 41X1

10 Cals Bike

...

MONDAY, OCTOBER 14th

A.

Snatch Balance

5 reps at 50% of 1RM Snatch

4 reps at 60% of 1RM Snatch

3 reps at 70% of 1RM Snatch

2 reps at 80% of 1RM Snatch

1 rep AHAP for today

*can use blocks for heavy lifters

B.

21-15-9 reps for Time:

Overhead Squats (115/75lbs)

Chest-to-bar Pull-ups

After each round:

500m Row

Scale to: by Load, 15-12-9 (back squat) Jumping Pull-up

Goal Time: < 15 minutes

TUESDAY, OCTOBER 15th

A.

10 minutes, every 2 minutes, on the minute, complete...

20 Wall Balls (20/14lbs)

Max Kettlebell Swings (53/35lbs)

Rest 5 minutes, and then...

B.

10 min AMRAP:

15 GHD Sit-ups (20 Weighted Ab Mat Sit-ups)

10 Slam Balls (50/30lbs)

Scale to: by Load

Goal Reps: 20+ KBS per round/ 7+ Rounds

*More Intensity with WB/KBS workout, More Active Recovery - Warm-up Speed Style with GHD/Slam Ball

C.

Accumulate 60 Cals on any Erg or combo of Ergs...

MONDAY, OCTOBER 7th

A.

In 10 minutes, complete 5 sets of the following...

Halting Snatch Deadlift + Snatch Pull + Snatch @ 70-90% of 1-RM Snatch

Build each round, reset after each movement, and rest as needed

B.

Four sets of:

20/15 Calorie Assault Bike

*Handstand Push Ups

20/15 Calorie Assault Bike

50 Foot Handstand Walk (OR 20/15 Regular Push-ups)

*Sets 1 and 3: 20/15 Strict Handstand Push Ups

*Sets 2 and 4: 20/15 Kipping Handstand Push Ups

Scale to: 15/10 Cals and Box Pike Pushups/Pike off Floor

Goal Time: ~ 20 minutes

TUESDAY, OCTOBER 8th

A.

Against a 3-minute running clock, complete 5 Rounds:

400 Meter Run

4 Ring Muscle-Ups or 8 Chest-to-Bar Pull-Ups (OR Kipping Pull-ups)

Max Reps of Power Cleans (155/105 lbs)

Rest 2 minutes between rounds.

Scale to: 200-300m run/ 4 Jumping Pull-ups

Goal Time: 5+ each round (30sec + of work time)

B.

3 Rounds for Quality:

15 Calorie...

MONDAY SEPTEMBER 30th

A.

Every 4 minutes x 5 Rounds:

12/9 Calorie Row

6 Hang Power Cleans

12/9 Calorie Bike

6 Push Jerks

* Build in Barbell Weight each round, last round should be as heavy as possible for today (70-80%)

Scale to: 9/6 Cals

Goal Time: <3min per round

B.

Every minute on minute for 3 QUALITY sets:

Minute 1 – Strict TTB (V-ups Or Tuc-ups)

Minute 2 – Supine GHD Static Hold (Or Hollow Hold)

Minute 3 – Banded Good Mornings

TUESDAY, OCTOBER 1st

PHILLIPIANS 4:6-8

4 Rounds for Load:

6 Push Press

8 Back Rack Reverse Lunge

*Build each set to as heavy as possible for today, and go immediately into Lunge after PP

JOSHUA 1:9

1 Round for Reps, 1 min at ea station, for a total of 9 movements...

Cal Assault Bike

Push-ups

Wall Ball

Cal Ski Erg

Ring Dips

MB Jumping Squat

Cal Row

Handstand...

MONDAY, SEPTEMBER 23rd

A.

For Time:

1 Mile Run

21-15-9:

Deadlifts (225/155)

Box Jump Overs (24/20)

Toes to Bar

Then...1 Mile Run

Scale to: 800-1000m, 2K Row, by Load, 15-12-9

Goal Time: 25min

B.

In 10 minutes, work through the following for 2-3 sets...

L-Seated Dumbbell Press x 10 reps @ 20X1

Hollow Hold x 35-45 seconds

Band Pull-Aparts x 30-40 second

TUESDAY, SEPTEMBER 24th

A.

In 90 seconds, complete the following (10min)...

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

Time Remaining: Max Ring Muscle-ups (Max C2B Pull-ups OR Max Burpee Pull-ups)

… Rest 1 minute

Round 2: 7 reps @ 135/95lbs

Round 3: 5 reps @ 155/105lbs

Round 4: 3 reps @ 185/135lbs

Scale: by Load

B.

4-5 Rounds:

15 Glute Bridge (115/75lbs) sh on bench

15 DB Floor Press

In between rounds, spend 2min running, biking, rowing, skiing at 50-70%...

MONDAY, SEPTEMBER 16th

A.

Complete 21, 15, 9 reps for time:

Power Cleans (115/80lbs)

Box Jump Overs (24/20")

Front Squats

Chest to Bar Pull-ups

Push Jerk

Lateral Over the Bar Burpees

RETEST Jan 10th, 2019

Goal Time: < 20 minutes

Scale to: 15,12,9 reps OR 12,9,6 reps

B.

For Quality:

800m Jog

3min Bike

3min Row

Then...TSpine Mobility + Glute Med Mobility

TUESDAY, SEPTEMBER 17th

A.

In 90 seconds, complete as many cals as possible in 5 Rounds:

5 Handstand Push-ups

15 Russian Kettlebell Swing (70/53lbs)

Max Cals Assault Bike

- Rest 90 seconds -

Goal Reps: 10+ per round (HS and KBS should be UB)

Scale to: 5 Box Pike Pushups/10 RKBS

B.

4 Sets for Quality:

Barbell Back Racked Alternating Reverse Lunge x 8 reps per leg (135/95lbs)

2 Down N Backs Double Front Racked Kettlebell Walk (53/35lbs)

C.

Hamstring Stretch on Rig + Lax Ball Hor in...

MONDAY, SEPTEMBER 9th

A.

For Time:

400m run

60 Pull Ups

100 Double Unders (200 SU)

400m run

60 Wall Ball (20/14lbs)

100 Double Unders

Scale to: 40 reps, 300m Run, 50 DU

Goal Time: 15min

B

3 Sets for Quality:

KB Mixed Carry Down N Back x2

Straight Leg OH Reaching Plate Sit-ups x 15 reps

Kneeling Slow Palloff Press x 5 ea side

Plank Hold 2 minutes

TUESDAY, SEPTEMBER 10th

A.

In 10 minutes, complete 5 attempts for max weight:

1 Power Clean

1 Hang Squat Clean

1 Jerk (any type)

Start at 50-60%, and build to a heavy complex for today

B.

10 min E2MOM:

6 Front Rack Reverse Lunges

6 Bar Dips (weighted)

Scale to: Goblet KB Lunge, Banded Dips

C.

10min AMRAP:

Minute 1:

15 DB Push Press (55/35lbs)

Max Pistols

Minute 2:

Rest

Scale to: by Load, 10 reps + Rolling Pistols, Single Leg Box Squats, Single Leg Butt to Band...

MONDAY, SEPTEMBER 2nd

9am ONLY

"Saved by the Barbell"

A.

3 Rounds for Max Reps in 17 minutes

1 minute Burpees

1 minute Wall Ball Shots (20/14 lb)

1 minute Deadlifts (115/75 lb)

1 minute Medicine Ball Sit-Ups (20/14 lb)

1 minute Hang Power Cleans (115/75 lb)

1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep

TUESDAY, SEPTEMBER 3rd

A.

5 rounds for time:

7 Bear Complex Reps (95/65lbs)

5 Pull-ups

3 Chest-to-bar Pull-ups

1 Bar Muscle Up

1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – OR – 1 Cluster + 1 Back Squat + 1 Push Press

Scale to: by Load, 1-2 Strict Pullups + 3-5 Kipping Pullups

B. 10min Recovery Effort on Any Machine

Mins 1+2 -...

MONDAY, AUGUST 26th

800g NC Meeting TONIGHT at 6:15pm, UPSTAIRS!

A.

Every 4 mins for 7 Rounds (28min):

15/12 Cal. Assault Bike

5 D-Ball Over Shoulder (150/100lbs)

Goal Time: < 2min per interval

Scale to: 10/8 Cals, by Load (can use sandbags too)

B.

3 Rounds for Quality:

15 Calorie Ski Erg

15/12 Calorie Bike

2 Peg Board Climbs OR 5 Strict Toes to Bar

TUESDAY, AUGUST 27th

A.

For Time:

Row 1500m

30 Bench Press (135/95lbs)

Row 1000m

20 Bench Press (165/115lbs)

Row 500m

10 Bench Press (185/135lbs)

Scale to: 1000m/750m/500m, by Load

Goal Time: ~18min

B.

For Time:

400m Run, 27 Strict Handstand Pushups

400m Run, 21 Strict Handstand Pushups

400m Run, 15 Strict Handstand Pushups

Scale to: Pike Pushups/ Standing DB Alt (Pull Down) Presses

Goal Time: ~15min

WEDNESDAY, AUGUST 29th

A.

For...

MONDAY, AUGUST 19th

A.

5 min AMRAP:

5 Squat Cleans 155/105#

10 Chest-to-bar Pull-ups

Rest 5min and Then...

5 min AMRAP:

5 Squat Cleans 155/105#

10 Toes-to-bar

Scale to: by Load, 5-7 reps gymnastics

Goal Rounds: 4+ per each 5min set

B.

For 15 minutes, work through the following movements at a steady pace:

KB Mixed Carry Down N Back x2

Straight Leg Sit-ups x 25 reps

Kneeling Mini Band Trunk Rotations x 10 ea side

Farmers Carry Lunges @ mod load x 20 steps

TUESDAY, AUGUST 20th

A.

21-15-9 reps for time:

Push-ups

Sumo Deadlift High Pull 75/55#

Box Jump Overs 24/20”

Slam Ball (50/30lbs)

Scale to: 15-12-9 by Load, Step-ups

Goal Time: ~ 10min SPRINT speed

B.

3 Rounds for Quality:

500m Row

1 Mile Cal Assault Bike

250m Ski

Scale to: 300m Row/ .5 Mile Cal AB/ 125m Ski

Goal Time: ~ 10min RECOVERY speed

C. 3 rounds:

20 sec Forearm...

MONDAY, AUGUST 12th

A.

3 Rounds:

800m Run or 1000m Row (You Pick!)

100 Double-Unders (300 Single Unders)

21 Dumbbell Push Presses (55/35lbs)

Scale to: 500m Run OR 500m Row, 50 DU, 100 SU, by Load

Goal Time: ~20min, Time Cap: 30min

B.

5 Rounds for Active Recovery:

300m Bike OR Ski Erg

1min HS Walk Practice OR 30s R side Plank + 30s L side Plank

30s One Knee Tucked Hollow Hold

TUESDAY, AUGUST 13th

A.

Every 90 sec for 7.5min:

• 1 Power Clean

• 2 Hang Cleans

• 1 Cluster

*Build to your heavy for the day

B.

“Bergeron Beep Test”

As many rounds as possible WITHIN the minute...

7 Thrusters (75/55lbs)

7 Pull-Ups

7 Burpees

Scale to: 3-5 reps

Rounds Goal: 7+ (If you can get 7 or more rounds, stick with 7 reps, IF NOT, scale to a number of reps between 3-5.

C.

Foam Roll Quads/Pecs + Couch Stretch

...

MONDAY, AUGUST 5th

A.

2 rounds for time:

50 Wall Balls (20/14lbs)

40 Pull-ups

30 Push-ups (Box Pushups)

20 Handstand Push-ups (Pike or DB Presses)

10 Bar Muscle-ups (Low Bar Muscle Ups, Banded Muscle up, Or Bar Dips)

Scale to: 30/25/20/15/10 reps

Goal Time: ~15min

B.

3 Quality Sets:

10 Dumbbell Box Step Ups (24"/20")

10 Banded Good Mornings

Reverse Snow Angel's (prone on ground) x 10 slow reps

TUESDAY, AUGUST 6th

A.

10 rounds for time:

2 Power Snatches (135/95lbs)

3 Clean & Jerks (135/95lbs)

4 Box Jumps (30/24”)

Scale to: by Load, Height, Step Ups

Goal Time: ~12min

B.

For Quality:

25 Strict Toes to Bar

50 GHD Sit-Ups

75 AbMat Sit-Ups

C.

Recovery Ride/Row/Jog: 5-10minutes

WEDNESDAY, AUGUST 7th

A.

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2...

MONDAY, JULY 29th

A.

Every minute for 8 minutes (8 Rounds), complete the following...

2 Power Clean and Jerk @ 90%

B.

5 Rounds for Time:

9 Deadlifts (185/135lbs)

12 Lateral Burpees Over Bar

15 Toes to Bar

Rest 1min btw rounds

Scale to: 5/7/9 reps. V-Ups or GHD's instead of Lying toes to Bar

Goal Time: Less than 2min per round

C.

3 Sets for Quality:

50ft DB Bear Crawl (*slow)

20sec Side Star Planks (ea)

KB Windmill x 10 reps each side

TUESDAY, JULY 30th

A.

4 Rounds for Reps:

1min Alternating Turkish Get Ups (53/35lbs)

1min Box Climb Overs (40/30")

1min Ski Erg Cals

1min Ring Plank Hold

2min Rest

Scale to: Turkish Sit Up, Box Step Up, Plank off Hands

B.

3 rounds for Quality:

20 sec Hanging L-Sit Hold (unbroken or cumulative, if needed)

20 Russian Twists w/ Plate (25/15lbs)

20 Glute Bridge with Plate (25/15lb)

100m Mixed Carry (switch...

MONDAY, JULY 22nd

A.

3 Rounds:

800m Run

30 Toes to Bar

21 Double DB Snatches (50's/35's)

Scale to: 500m/ 20 T2B(K2C)/ Single Alt Arm DB Snatch

Goal Time: ~25min, Time Cap 30min

B.

3 Sets of 200ft Walk, two dumbbells.

First 50ft - Left DB Overhead, right DB at Hang.

Second 50ft - Left DB at Hang, right DB Overhead.

Third 50ft - Both DB's at Front Rack

Fourth 50ft - Both DB's Overhead

TUESDAY, JULY 23rd

A.

As many Rounds and reps as possible in 15min...

100ft Sled Drag (165/115lbs, added)

10-15-20-25-30. . .

Push-ups

Air Squat

Scale to: 5-7-9-11... up by 2's

B.

3 Sets for Quality:

9 Romanian Deadlifts

15 Weighted Glute Bridges

21 GHD Sit-Ups

WEDNESDAY, JULY 24th

A.

4 Rounds for Time:

4 Power Cleans (205/145lbs)

4 Front Squats

4 Push Jerks

Scale to: by Load!

Goal Time: sub 6min

B....

MONDAY, JULY 15th

A.

For Time:

1,000 Meter Run

30 Squat Snatches (115/85)

30 Bar Muscle-Ups (Choose 30 Strict Dips or 30 Strict PullUps

Scale to: 500-800m, Complete 3 sets of 10 Snatch + 10 Dip or Pull, cycling back and forth

Goal Time: ~15min

* end of 2nd hill and back is our 1000m Run

B

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - :30s Dumbbell Close-Grip Floor Press

Minute 2 - :30s Glute Bridges

TUESDAY, JULY 16th

A.

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30"/24")

12 Dumbbell Front Squats (50/35lbs)

15/12 Calorie Assault Bike

Scale to: by load/ht, 12/10cals or 10/7 cals

Goal Time: <3min per round, 1-2min rest

B.

3 Sets for Quality:

8 Tempo Dumbbell Half Kneeling Arnold Presses @ 20X1

8 Tempo Dumbbell Bent Over Row @ 20X1

Max Effort Ring L-Sit Hold (LSit > off boxes)

...

MONDAY, JULY 8th

A.

5 Rounds for time of:

50 ft Handstand Walk ***

5 Squat Cleans 225/155

***You get to choose gymnastics movement

Options:

10 Kipping Pull-ups

10 Kipping Handstand Push-ups

10 Ring Dips

5 Muscle-Ups (Bar or Rings)

10 Push-ups

10 Kipping Toes to Bar

20-30 Double Unders

2-3 Rope Climbs

Scale to: by LOAD, 5-7 reps instead of 10's, 2-3 instead of 5 reps

Goal Time: 15min or less, 3min per round

B.

3 Rounds for Quality:

Turkish Sit Up x 8 each arm at moderate weight

Kneeling Torso Row x 8 each arm at moderate weight

Sumo Stance Good Morning x 8 at moderate weight

Front Rack Hold x 1 minute at heavy weight

TUESDAY, JULY 9th

A.

3 rounds for time:

400 m Run

20 Pull-ups

10 Deadlifts 225/155#

Goal Time: ~10min

Scale to: 200-300m/ 10-12 Pullups/ by Load

B.

Every Minute on the Minute (EMOM) for 12 minutes

Sit Up x...

HOLIDAY WEEK SCHEDULE:

Open Gym Thurs, July 4th 8am-11am

Open Gym Fri, July 5th 5am-6pm

Open Gym Sat, July 6th 8am-11am

*Normal class hours Mon-Wed

MONDAY, JULY 1st

A.

For time:

7 Squat Snatch 185/135

11 Ring Muscle-ups (11 MUp Prog or 22 Ring Rows)

100 Double-unders

11 Ring Muscle-ups

7 Squat Snatch 185/135

B.

Build to as heavy as possible in 3 sets. This is 6 sets total. 3 for each arm.

1 Arm Overhead Carry x 50 meters with 2 x 1 Arm Thruster every 10 steps

Rest at least 1 minute between sets

TUESDAY, JULY 2nd

A.

For time:

400m run

Fran 75/55

400m run

Fran 75/55

400m run

"Fran" = 21 Thrusters + 21 Pullups, 15 Thrusters + 15 Pullups, 9 Thrusters + 9 Pullups

B.

Complete 4 unbroken rounds. Rest as needed between rounds.

Bent Knee Hollow Body Hold x 20 seconds

Lemon Squeeze x 15

*complete straight leg hollow hold if...

MONDAY, JUNE 24th

A. For time:

400m run

15 Clean & Jerks 135/95

3 Rope Climbs, 15 ft

400m run

12 Clean & Jerks

2 Rope Climbs

400m run

9 Clean & Jerks

1 Rope Climb

Goal Time: ~12min

Scale to: by Load, rope climb 12', rope climb prog, 200-300m run

B. 8 Rounds

Sit Up x 15

Front Plank on Elbows x 30 seconds

TUESDAY, JUNE 25th

A. 3 Rounds for time of:

21 Wallballs 20/14

14 Handstand Push-ups

7 Deadlifts 315/205

Goal Time: ~5min

Scale to: by Load, box pike pushups, floor pike pushups, seated db press

B. 3 Rounds

Pallof Press x 10 per side

1 Arm Farmer Carry x 100 ft per arm at heavy weight

Barbell Rollout x 10

Good Morning x 5 at moderate weight

WEDNESDAY, JUNE 26th

A. Complete the complex every 2 minutes, for 10 minutes (5 Rounds):

1 Hang Power Snatch

2 Power Snatch

3 Overhead Squat

* build each set to...

MONDAY, JUNE 17th

A. 5 Rounds for time of:

15 Wallballs (20/14lbs)

15 Power Cleans (95/65lbs)

Scale to: by Load, 10's

Goal Time: ~8min

B. 3 Rounds for Quality:

Choose weights at your discretion.

Turkish Sit Up x 5 per arm

1 Arm Power Row x 5 per arm

Pegboard Climbs x 1-2 OR Strict Toes to Bar x 8

Sumo Stance Good Morning x 5

Barbell Overhead Hold x 60 seconds

TUESDAY, JUNE 18th

A. For time:

20 Back Squats (225/155lbs)

2 mile run

20 Back Squats (225/155lbs)

*Use a rack

Scale to: by Load, 1 Mile, Row 4K

Goal Time: ~ 25min

B. 3 Rounds for Quality:

1 Arm Overhead Carry x 50 meters at moderate weight

Push Up Shoulder Tap x 8 per side with 3 second pause at the top of each rep

Ring Support Hold x 20-30 sec

WEDNESDAY, JUNE 19th

A. 4 rounds for time:

400/300 m Row

10 Slam Balls (50/30lbs)

Scale to: 300/200m, by Load

Goal Time:...

MONDAY, JUNE 10th

A.

3 Rounds for Time:

5 Ring Muscle-Ups (5-10 Strict Pull-ups)

10 Squat Cleans (135/95lbs)

20 Box Jumps

Scale to: Banded Pullups/ FS/Box Steps

Goal Time: 7-12min

B.

Every Minute on the Minute (EMOM) for 10 minutes

Sit Up x 8

Front Plank on Elbows for the remainder of the minute

TUESDAY, JUNE 11th

A.

2 Rounds for Time:

18 Calorie Row

15 Thrusters (95/65lbs)

12 Chest to Bar Pull-ups

Scale to: by Load, Jumping Pull-ups

Goal Time: ~ 5min

B.

2 or 3 Rounds

Turkish Sit Up x 8 each arm at moderate weight

Kneeling Torso Row x 8 each arm at moderate weight

Barbell Rollout x 8

Sumo Stance Good Morning x 8 at moderate weight

Front Rack Hold x 1 minute at heavy weight

WEDNESDAY, JUNE 12th

A.

Every minute, for 7 minutes (7 sets):

2 Snatch Lift-Offs + Snatch

(pause 2 seconds at mid patella on each of the...

MONDAY, JUNE 3rd

A. 3 Rounds for time of:

21 Deadlifts (185/135lbs)

7 Overhead Squats (185/135lbs)

*One barbell, no rack

Scale to: by LOAD

Goal Time: ~5min

B. 2 Rounds For Quality

Alternating Single Leg Deadlift x 12 at light weight

Romanian Deadlift x 12 at light weight

1 Arm Power Row x 12 per arm at light weight

Barbell Rollout x 12

Double Kettlebell Overhead Hold x 30 seconds at light weight

TUESDAY, JUNE 4th

A. 4 Rounds for time of:

21 Wallballs (20/14lbs)

18 Pull-ups

15 Kettlebell Swings (53/35lbs)

12 Handstand Push-ups

B. 5 Sets For Quality

Front Plank on Elbows x 15 seconds

Side Plank on Elbow x 15 seconds on the right side

Front Plank on Elbows x 15 seconds

Side Plank on Elbow x 15 seconds on the left side

WEDNESDAY, JUNE 5th

A. Every 2 minutes for 10 minutes (5 Rounds), complete the following...

6 Clean and Jerk @ 70%

B. RETEST...

MONDAY, MAY 27th

"MURPH" 7am, 8am, 9am, 10am heats with cookout following at 11am

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it

Scale to: Partition reps as 5/10/15. Alternate 400m's and 5/10/15 rounds with a partner. Cut reps in half or in Quarter. So many options...talk to your coach for assistance!

TUESDAY, MAY 28th

Pick from either option:

A1.

For 30 minutes, complete one round thru every 5 minutes of:

20/15 Cal Assault Bike

20/15 Cal Ski

20/15 Cal Row

A2.

In teams of 3, complete the following for as many reps as possible...

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/135)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts...

MEMORIAL DAY MURPH next Monday, May 27th

- Heats at 8am, 9am, 10am, CookOut following at 11am

MONDAY, MAY 20th

A. 20:00-35:00

For time:

500 m Row

50 Pull-ups

500 m Row

50 Dumbbell Thrusters (35/20lbs)

500 m Row

50 Dumbbell Burpees

Goal Time: ~ 15min

Scale to: 25-35 reps/ 400m

B. 40:00-55:00

B. 40:00-55:00

Work at a steady pace for 15 minutes or 3 Rounds, rotating through the following drills:

Standing Straight Leg Hold x 10 seconds per

Lemon Squeeze x 10

L Hang x 10 sec

Good Morning x 10 at moderate weight

Samson Stretch x 20 seconds per

TUESDAY, MAY 21st

A. 20:00-35:00

3 Rounds for Time:

500m Run (weighted vest 20/14lbs)

25 Push-ups

10 Right Arm KB Snatch + 10 Right Arm KB Overhead Walking Lunges (53/35lbs)

10 Left Arm KB Snatch + 10 Left Arm KB Overhead Walking Lunges (53/35lbs)

Goal Time: ~ 15min...

MONDAY, MAY 13th

A. 15:00-30:00

Find 1 RM Power Clean

Suggested sets @ 1RM %'s

8 @ 40%

5 @ 50%

5 @ 60%

3 @ 70-75%

2 @ 80-90%

1 Rep Max Attempt

B. 35:00-60:00

2 Rounds for Time:

50 Double Unders (150 SU)

20 Cal. Row

Sled Push 100ft (.75BW)

50 Double Unders (150 SU)

20 Cal. Bike

Sled Push 100ft (.75BW)

50 Double Unders (150 SU)

20 Cal. Ski

Sled Push 100ft (.75BW)

Scale to: 50-100 SU, 10-15 Cals

Goal Time: ~ 20min

TUESDAY, MAY 14th

A. 15:00-30:00

Find 3RM Push Jerk

Suggested sets @ 1RM %'s

8 @ 35%

5 @ 45%

5 @ 55%

3 @ 65%

3 @ 75%

3 Rep Max Attempt

B. For Reps:

AMRAP 4:

27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

AMRAP 4:

21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

AMRAP 4:

15 Calorie Row, 15 Burpees, 15 Pull-Ups

Scale to:21 reps/ 15 reps/ 9...

MONDAY, MAY 6th

A. 15:00-30:00

Find 5RM Press

Suggested sets @ 1RM %'s

10 @ 30%

8 @ 40%

5 @ 50%

4 @ 60%

3 @ 70%

5 Rep Max Attempt

B. 35:00-55:00

For Time:

50-35-20

Wall Balls (20/14)

25-20-15

GHD Sit-ups

25-20-15

Cal Row or Cal Ski

Goal Time: 15-20min

Scale to: 25-20-15 reps on all, Ab Mat Sit-ups

C. Post Class Homework

Partition reps how you like:

50 GHD Hip Extensions

50 GHD Sit-ups

TUESDAY, MAY 7th

A. 15:00-30:00

Find 1 RM Front Squat

Suggested sets @ 1RM %'s

8 @ 40%

5 @ 50%

5 @ 60%

3 @ 70-75%

2 @ 80-90%

1 Rep Max Attempt

B. 35:00-50:00

For Time:

100 Double Unders (200SU)

21 Power Snatch (115/75)

100 Double Unders

15 Power Snatch (115/75)

100 Double Unders

9 Power Snatch (115/75)

Goal Time: 8-13 minutes

Scale to: 25- 50DU, by Load, 12-9-6 reps

C. Post Class...

MONDAY, APRIL 29th

A. 15:00-30:00

Find 3RM Back Squat

Suggested sets @ 1RM %'s

8 @ 35%

5 @ 45%

5 @ 55%

3 @ 65%

3 @ 75%

3 Rep Max Attempt

B. 35:00-51:00

3 rounds for max reps:

3 min AMRAP:

12 Sumo KB Deadlift (88/70lbs) (1 KB-middle)

6 Push-ups

6 Toes-to-bar

1 min Rest

Goal Rounds per Set: 3+

Scale to: by load, down to 6/3/3 reps

C. Post Class Homework

3 Sets:

15-20 GHD Sit-ups

Supernova Ball Lats

TUESDAY, APRIL 30th

A. 15:00-30:00

Find 1 RM Push Press

Suggested sets @ 1RM %'s

8 @ 40%

5 @ 50%

5 @ 60%

3 @ 70-75%

2 @ 80-90%

1 Rep Max Attempt

B. 35:00-53:00

4 Rounds for Time:

400m Sandbag Run (50/35lbs)

5 D-Ball Cleans (150/100lbs)

Goal Time: 12-17min

Scale to: 200-300m run, by Load

C. Post Class Homework

3 Sets:

Plank x 60 sec

Side Plank x 30 sec

Foam Roll Calves/ Lax Ball...

MONDAY, APRIL 22nd

A. Clean Pull Session

In 12 minutes, work through 4 sets of the following...

Clean 1st Pull with 2 sec Pause (to kneecap) x 4 reps

Hang Clean High Pull (at top of knee) x 4 reps

Clean High Pull x 4 reps

* Add weight after each set, stay at light to moderate notes

B. In a 20 Minute Window, complete:

1.5 Mile Run

10 Clean & Jerks 225/155

10 Clean & Jerks 185/135

10 Clean & Jerks 155/105

Max Reps Clean & Jerk 135/95

Scale to: 1 Mile Run, by Load

Goal Time: Finish run by 13min mark, leaving 7+minutes to CJ

TUESDAY, APRIL 23rd

A. Double Under Drills:

In 10minutes, work on the following...

Hollow Body Pulses x 10

Hollow Jumps x 10 (no rope)

PVC Behind Back Drill x 10 Hollow Jumps

One Handed Rope Punch x 5 ea side

Accumulate as many DU as possible in 2 minutes

B. 3 Rounds for Time:

100m Farmer’s Carry (70lb/53lb) *out back garage door to end of driveway and...

MONDAY, APRIL 15th

A. Overhead Squat 7 x 3 @ 85%

B. For 5 Rounds, against a 60-second running clock…

18/12 Calories of Assault Bike

Max Reps of Wall Ball (20/14lbs)

Rest 2 minutes after each 1 min round

Scale to: 15/10 Cals > 12/8 Cals > 8/5 Cals

Goal Reps: 10+ ea round, :40 or less bike

TUESDAY, APRIL 16th

A. Push Press 7 x 3 @ 85%

B. 3 Rounds for Time:

400m run

15 DB Deadlift (70/53lbs)

12 Toes-to-bar

9 Muscle-ups (Prog/ Ring Rows)

Rest 2 minutes between rounds

Scale to: 200-300m, by load, Alt Single leg T2B or K2C, Prog/Ring Rows

Goal Time: ~ 5min per round, ~20ish total time

WEDNESDAY, APRIL 17th

A. CrossOver Symmetry (7 drills, 7 reps)

Three Rounds of:

Bent Over Row x 10

Half Kneeling DB Press x 10 ea arm

Thoracic Rotations (Int Rot) x 10 ea arm

B. "Kalsu"

100 Thrusters for Time...

MONDAY, APRIL 8th

A. Shoulder Press 7 x 3 @85%

B. 7 Rounds For Time

5 D-Ball Over Shoulder (100/70lbs)

7 Cals Ski Erg

10 GHD Sit-ups

200m Run

Scale to: by Load, 3/5/7 reps, 100m Run

Goal Time: ~ 20min, 3min rounds

TUESDAY, APRIL 9th

A. Crossover Symmetry 7 Drills x 7 reps ea

Then, 3 Rounds of:

Plank Hold x 30sec (on tip toes, wrist over fingers, hollow body)

Wide Strict Pull-ups x 4-8 reps

B. For Time:

40/30 Calorie Row

50 Push Up

30 Dumbbell Snatch (75/50)

50 Push Up

40/30 Calorie Row

Scale to: by DB Load, then 25 Push-ups *Quality over Quantity*

Goal Time: ~ 15min

WEDNESDAY, APRIL 10th

A. Power Clean 7 x 3 @85%

B. Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups (9 Ring Rows, As Inverted as Possible)

6 Strict Handstand Push-Ups (12 Kipping HSPU or 6 Pike Push-ups)

12 Box Jumps (30″/24″)

Scale to:...

MONDAY, APRIL 1st

A. "CHAMPION"

For Becky Conzelman

2 Rounds for Time:

25 Handstand Push-ups

20 Deadlifts (135/95lbs)

15 Overhead Squats (135/95lbs)

"10 Burpee Box Jump Overs (24/20"")"

800m Run

B. 3 Rounds for Quality:

100m KB Front Rack Carry (53/35lbs, to end of driveway and back)

20 Back Rack Weighted Barbell Box Step Ups (135/95lbs)

10 Ring Rows (as inverted as possible with base of wrist touching chest as finish point)

TUESDAY, APRIL 2nd

A. Sumo Deadlift 7 x 3 @ 85%

B. Four rounds for Time:

2 mins Max Double Unders

90sec Max Russian KB Swings (70/53lbs)

1 min Max Back Rack Sandbag Lunges (50/35lbs)

- rest 2 min -

Reps Goal: LOTS of them :)

* On 0:00, 6.5min, 13min, 19.5min marks

C. Mobility:

4min Hamstring Stretch (Rig/Band/Seated)

4min Low Back Stretch (Pigeon/Pretzel/Supernova Ball)

WEDNESDAY, APRIL 3rd

A. Back Squat 7 x 3 @ 85%

B....

MONDAY, MARCH 25th

A. 15:00- 35:00

For Time:

50 Cal Ski, Row, or Bike

40 V-Ups

30 Deadlifts (60-70% 1RM Power Clean)

40 Cal Ski, Row, or Bike

30 V-Ups

20 Power Cleans

30 Cal Ski, Row, or Bike

20 V-Ups

10 Front Squats

Goal Time: ~ 20min

Scale to: 30 reps, 20 reps, 10 reps

B. 40:00-60:00

For 15-20 minutes Quality Movement...

Skill Work: Handstand Walk 25 ft OR Butterfly Circles x 10 (small, med, large) OR Rope Climbs x 1-2 reps

Rower Seat Pike Ups x 8-12 SLOW

Mixed Carry Kneeling Stand-Ups x 8 ea side

TUESDAY, MARCH 26th

A. 15:00-25:00

For time:

40 Wall Ball Shots (20/14 lbs)

20 Burpee Box Jump-Overs (24″/20)

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Goal Time: 6-10 minutes

Scale to: 20 WB + 10 BBJO for 3R

B. 30:00-50:00

For 20 minutes Quality Movement...

Walking Sled Push Down...

MONDAY, MARCH 18th

A. 10:00-20:00

In 10 minutes, work through 3 sets of:

Turkish Get Ups x 3/side

Rope Climb Hang x 10-30 sec OR 1 Legless Rope Climb AH(igh)AP

YTWL's x 8 (supine on bench)

B1. 27:00-37:00

Complete as many rounds and reps as possible in 10 minutes of:

10 Sumo Deadlift High Pull (135/95 lbs)

20 Ab Mat Sit-ups

10 Cals Ski Erg

Rounds Goal: 4+

Scale to: by LOAD, 7 reps/14 Reps

B2. 42:00-52:00

10min of Quality Movement:

Farmers Carry 1 Lap Right Hand AHAP

Farmers Carry 1 Lap Left Hand AHAP

10 GHD Sit-ups (or 20sec Hollow Hold)

10 Cals Row

Rounds Goal: 3+

Scale to: by LOAD, 20sec Hollow Hold

TUESDAY, MARCH 19th

A. 12:00-27:00

Overhead Squat 6 x 4 @ 80%

Active Rest btw sets: Banded Pull Aparts x 15

B. 34:00-50:00

Every 2 minutes for 16min, complete...

5 Sandbag Burpee Cluster (50/35lbs)

50 Double Unders (75 SU)

Goal Time: 60- 90 sec

Scale...

MONDAY, MARCH 11th

A. 12:00-27:00

Front Squat 6 x 4 @ 80%

B. 35:00-45:00

Complete 21-18-15 reps for time of...

Double KB Deadlift (70/53lb)

Chest to Bar Pull-Ups

Push Jerks (155/105lb)

Scale to: 15-12-9 reps

Goal Time: ~ 10min, 12min Time Cap *if you havent completed set of 21's by 4min mark, scale to 12, 9's

C. 50:00-60:00

3 sets of 10-20 GHD Sit-ups

Hollow Body Holds x 30 seconds

Pretzel stretch + Supernova Ball Glute/Low Back

TUESDAY, MARCH 12th

A. 12:00-27:00

Power Clean 6 x 4 @ 80%

* quick singles are suggested, barbell cycling not required

B. 32:00-50:00

Two sets for times of:

30/22 Calories of Assault Bike

20 Burpee Box Jump-Overs (30″/24″)

10 Cleans (185/125lbs)

Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Scale to: 20/15 Cals, 15 BBJO, 10 Cleans

Goal Time: Sub 6min ea...

MONDAY, MARCH 4th

A. 10:00-25:00

Sumo Deadlift 6 x 4 @ 80%

Active Rest btw sets: Thoracic Reach Backs x 5 reps each side

* every 90sec-2min complete set

B. 35:00-60:00

"Filthy Fifty"

For Time

50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45/35 lb)

50 Back Extensions

50 Wall Balls (20/14 lb)

50 Burpees

50 Double-Unders

Goal Time: 20-25min, TIME CAP 25

Scale to: Dirty 30's

TUESDAY, MARCH 5th

A. 12:00-27:00

Push Jerk 6 x 4 @ 80%

Active Rest btw sets: Single Leg Glute Bridge x 5 reps ea side

* every 90sec-2min complete set

B. 35:00-55:00

For Time:

10 Thruster (135lb/95lb)

10 Bar Muscle-ups

-Rest 2:00-

For Time:

20 Thruster (115lb/75lb)

20 Toes to Bar

-Rest 2:00-

For Time:

30 Thruster 95/65

30 Pull-ups

Goal Time: 10-15min, TIME CAP...

MONDAY, FEBRUARY 25th

A. 15:00-27:00

For Time:

10-8-6-4-2

Snatch (135/95lbs)

10 Burpees over Bar between each set, no burpees after set of 2 Snatch

Goal Time: 8-12 minutes

Scale: by LOAD, then PS, 5 Burpees over Bar

B. 35:00-50:00

In 15 minutes, complete 3-4 sets of:

DB Bench Press 4×10, increasing

Back Rack Walking Lunges 4 x 10, increasing

TUESDAY, FEBRUARY 26th

A. 15:00-22:00

As many rounds and reps as possible in 7 minutes of:

3 Box Jumps (40/30")

2 Ring Muscle-ups

1 Cluster (185/125lbs)

Goal Rounds: 7+

Scale to: 6 Tall Box Steps, 4 Ring mup prog or 4 Ring rows, by Load

B. 30:00-60:00

20-18-16-14-12-10-8-6-4-2

Cals on Row

Cals on Bike

Goal Time: ~ 20min

Scale to: 10>1

WEDNESDAY, FEBRUARY 27th

A. 15:00-39:00

For 3 rounds, complete as many rounds and reps as...

MONDAY, FEBRUARY 18th

A. 12:00-27:00

Push Press 5 x 5 @ 75%

Active Rest btw sets: Single Leg Glute Bridge x 10 reps ea side

B. 35:00-51:00

Complete as many rounds and reps as possible in 16 minutes of:

4 Ring Muscle-ups

8 Calorie Ski Erg (12 Cal Bike Erg)

12 Alternating Back Rack Reverse Lunges (135/95lbs)

Scale to: 2 RMUp/ 4Bar MUp or 8 Ring/ Bar Dips (no pulls today)

Goal Rounds: 7+

C. 55:00-post class

3 x 10-20 GHD Sit-ups

Lax Ball Glute

TUESDAY, FEBRUARY 19th

A. 10:00-20:00

In 10 minutes, work through 3 sets of:

Single Arm Plank 4×20 seconds/side

Wide Grip Strict Pull Ups x 5 -7 reps

30sec KB Ankle Mob ea side

B. 25:00-55:00

Every 10 minutes, for 30 minutes (3 sets) for times:

500 Meter Row

10 Strict Handstand Push-Ups

20/15 Calories of Assault Bike

20 Alternating Pistols

300 Meter Run

Scale to: 400m, Pike (Reg Push), 15/10 Cals,...

MONDAY, FEBRUARY 11th

A. 10:00-20:00

In 10 minutes, complete 3 sets of:

Handstand Hold 30 seconds or HS Walk

Bent Over Barbell Row ×10, across

Half Kneeling Single Arm Dumbbell Press ×5/side, across

B. 27:00-51:00

Every 8 minutes, for 24 minutes (3 sets) for times:

20/15 Calories of Rowing

15 Deadlifts (155/105 lbs)

30 Double-Unders (60 SU)

15 Toes to Bar

20/15 Calories of Rowing

Scale: 15/10 Cals, 10 Th/T2B

Goal Time: <5 min per round

TUESDAY, FEBRUARY 12th

A. 12:00-27:00

Front Squat 5 x 5 @ 75%

Active Rest btw sets: Reverse Snow Angels x 10

B. 35:00-47:00

Complete as many rounds and reps as possible in 12 minutes of:

15 Kettlebell Swings (53/35lbs)

20 Sandbag Back Rack Lunges (50/35 lbs)

200m Run

Scale: 10/15 reps, no load lunge

Rounds Goal: 4+

WEDNESDAY, FEBRUARY 13th

A. 15:00-25:00

Power Clean 5 x 5 @ 75%

* quick singles are...

MONDAY, FEBRUARY 4th

A. 12:00-27:00

Back Squat 5 x 5 @ 75%

Active Rest btw sets: Open Books x 5 ea side

B. 35:00-50:00

Complete as many reps as possible in 15 minutes:

200 Meter Run

15/10 Calorie Row

15 Slam Ball (50/30lbs)

Goal: 5+ rounds

Scale to: 10/7 cals, 10 slam balls

C. 55:00-post class

3 x 10-20 GHD Sit-ups

Lax Ball Horizontal into Rig

TUESDAY, FEBRUARY 5th

A. 12:00-27:00

Sumo Deadlift 5 x 5 @ 75%

Active Rest btw sets: Thoracic Reach Backs x 10 reps each side

B. 35:00-47:00

Every 6 minutes, for 12 minutes (2 sets) for times:

20/15 Calories of Assault Bike

15 Deadlifts (225/155 lbs)

15 Chest to Bar Pull-ups

400m Run

Goal Time: 4-4.5min

Scale to: 15/10 cals, 10 dl, 10 pullups, 200m run

C. 50:00-60:00

For 10 minutes, work through the following movements at a steady pace:

KB Mixed Carry Down N Back x2

Straight Leg Sit-ups x 15-25 reps

Kneeling...

MONDAY, JANUARY 28th

A. 15:00-45:00

At 0:00

For Time:

9-6-3 reps

Thruster (135lb/95lb)

Bar Muscle-Up

At 10:00

For Time:

15-12-9 reps

Thruster (115lb/80lb)

Chest-to-Bar Pull-Up

At 20:00

For Time:

21-15-9 reps

Thruster (95lb/65lb)

Pull-Up

Option B, for Time:

9-6-3 reps:

Thruster (115lb/80lb)

Strict Pull-up

At 10:00

For Time:

15-12-9 reps

Thruster (95lb/65lb)

Pull-Up

At 20:00

For Time:

21-15-9 reps

Thruster (65lb/45lb)

Ring Row

Scale to: 9-6-3 reps/ 12-9-6 reps/ 15-12-9 reps

Goal Time: 5 minutes or less each set

C. 50:00-post class

3 x 10-20 GHD Sit-ups

Supernova Ball Lats

TUESDAY, JANUARY 29th

A. 15:00-47:00

Every 2 minutes, for 32 minutes (4 sets):

Station 1 – 400/300 Meters Row

Station 2 – 50 ft Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

Station 3 – 20/15 Cals Ski...

MONDAY, JANUARY 21st

A. 10:00-25:00

Deadlift 4 x 6 @ 70%

Active Rest btw sets: Thoracic Reach Backs x 10 reps each side

B. 35:00-50:00

For Time:

80 Double Unders (160 SU)

40 Alternating DB Snatches (55/35lbs)

30 Pull-ups

60 Double Unders (120 SU)

30 Alt DB Snatches

20 Pull-ups

40 Double Unders (80 SU)

20 Alt DB Snatches

10 Pull-ups

Goal Time: 8-14 minutes

Scale to: 80 SU/ 30 db sn/ 15 pullups

60 SU/ 20 Db sn/ 10 pullups

40 SU/ 10 Db sn/ 5 pullups

C. 55:00-post class

3 x 10-20 GHD Sit-ups

Supernova Ball Lats

TUESDAY, JANUARY 22nd

A. 10:00-25:00

Push Press 4 x 6 @ 70%

Active Rest btw sets: Single Leg Glute Bridge x 10 reps ea side

B. 35:00-50:00

Complete 7 Rounds for Time, with 1 min rest between sets:

5 Cals Ski Erg

1 Rope Climb (15')

15 Kettlebell Swings (70/53lbs)

Scale to: 3 Cals (20sec)/ 1-2 RC Prog/ 10 Kbs

Goal Time: ~ 1 minute...

MONDAY, JANUARY 14th

A. 12:00-25:00

Shoulder Press 4 x 6 @ 70%

Active Rest btw sets: Engaged Bar Hangs (Scap Retractions) x 5 reps +

15sec Active Squat Hold with MB

B. 35:00-47:00

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Pull-ups

C. 50:00-60:00

3 Rounds:

1min Weighted Plank Hold + 30sec Side Planks (each)

TUESDAY, JANUARY 15th

A. 12:00-24:00

In 12 minutes, complete 3 sets of:

Handstand Hold 30 seconds or HS Walk

Bent Over Barbell Row 3×10, across

Half Kneeling Single Arm Dumbbell Press 3×5/side, across

B. 30:00-50:00

For Time:

27-21-15-9:

Toes to Bar

After Each Round:

30/20 Calorie Bike

20 Front Rack Wreck Bag Reverse Lunge (50/35)

Goal Time: 15 minutes, 20min CAP

Scale to: 15,12, 9, 6 reps T2B or K2C and 30/20 Cals BikeErg or 20/15 Cals Assault

C. 50:00-60:00

For 10 minutes, work...

MONDAY, JANUARY 7th

A. 08:00-20:00

Single Arm Plank 4×20 seconds/side

Wide Grip Strict Pull Ups 4×7-10 reps

Lying Reverse Snow Angels 4×10 reps

B. 25:00-50:00

5 Rounds for Time:

400m Run

15 Thrusters (75/55lbs)

10 Burpees

Goal Time: 17-22 minutes CAP 25min

Scale to: 200m, 10 Th, 5 Burp

C. 3x10-20 GHD Sit-ups (10 Cals Active Recovery or Mobility Drill 1-2min btw sets)

TUESDAY, JANUARY 8th

A. 12:00-25:00

Back Squat 4 x 6 @ 70%

Active Rest btw sets: Empty Bar Muscle Snatches x 5 reps + 5 Behind the Neck Presses x 5 reps

B. 30:00-50:00

Alternating On the Minute x 20min

Minute 1: 2 Snatch (AHAP) *build as desired

Minute 2: 10 Sit-Ups + 40 Single Unders

Scale to: Power Snatch (hang); 5 Sit-ups + 20 SU

C. 3x1min Plank/ Weighted Plank Holds (10 Cals Active Recovery or Mobility Drill 1-2min btw sets)

WEDNESDAY, JANUARY 9th

A. 12:00-25:00

Sumo Deadlift 4 x 6 @...

MONDAY, DECEMBER 31st

6am-5pm OPEN GYM

A. For Quality:

3-5 Rounds:

500m Row

1000m Bike Erg

300m Ski

Rest 3min between rounds

*If you are participating in the New Years Day Extravaganza for 2 or more workouts, either rest today OR take this workout at a 50-70% effort

TUESDAY, JANUARY 1st

New Years Extravaganza Event

9:30am-12:00pm Session A

Lunch Break

1:30-4:00pm Session B

9:30-9:50am Cindy (Mary)

10:00-10:15am Isabel (Karabel)

10:25-10:40am Helen (Nasty Girls)

11:00-11:15am Fran (Frelen)

11:25-11:40am Grace (Halfsies Heavy Grace)

11:45-12:00pm Jackie

LUNCH

1:30-1:45pm Elizabeth (Amanda)

1:55-2:10pm Christine

2:20-2:40pm Annie (Strict Lynne)

3:00-3:10pm Diane (Roaming Diane)

3:20-3:35pm Nancy (Halfsies Kelly)

3:45pm Angie (Upside Down Angie)

*Workouts will be written out on whiteboard at gym...

MONDAY, DECEMBER 24th

Open Gym 5am-4pm

A.

As many rounds as possible in 12 minutes of:

12 Dumbbell Goblet Squats (50/35lbs)

24 Dumbbell Snatches (50/35lbs)

12 Toes to Bar

24 Hand Release Push-ups (OR 24' HS Walk)

Then, finish with a 2018 meter Bike, Row, or Ski

TUESDAY, DECEMBER 25th

CLOSED

WEDNESDAY, DECEMBER 26th

Open Gym 9am-1pm

A.

“Schlitz”

4 Rounds For Time:

400 Meter Run

4 Muscle-ups (OR 8 Burpee Pull-ups)

40 Double Unders (80 SU)

THURSDAY, DECEMBER 27th

A.

Alternating 10min EMOM:

Box Squat (Back Rack) x 5 reps

Banded Rows/ Lat Pulldowns x 10 reps ea (use red mini band around rig)

* start at 40% 1RM of current Back Squat and build

B.

AMRAP 5:

15-12-9

Kettlebell Swing (70/53lbs)

Back Squat (135/95lbs)

Calorie Row

Rest 5...

MONDAY, DECEMBER 17th

A.

For 10 minutes, alternate movements every minute on the minute for quality:

1-5 Ring Muscle-ups OR 3-5 Ring Progressions OR 5-10 Ring Dips

10 Slow RNF Reverse DB Suitcase Style Lunges (5 per)

B.

Every 5 minutes, for 15 minutes (3 sets) for times:

500 Meter Row

10 Renegade Rows (55/35 lbs)

20 V-Ups

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right

TUESDAY, DECEMBER 18th

A.

In 15 minutes, complete 1 Snatch approx every minute or 90seconds, building up to a Moderate - Heavy Load

B.

Option 1:

For Time:

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-Ups

Option 2:

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Pull-ups

WEDNESDAY, DECEMBER 18th

A.

In 10 minutes, complete 2 Front Squats every minute:

*Build to a heavy weight in warm-up, then sustain same weight for all 10 sets...

MONDAY, DECEMBER 10th

A.

In 15 minutes, find a 1-RM Split Jerk for today

*taken from the rack

B.

As many rounds as possible in 4 minutes:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row/Bike in Time Remaining

Rest 2 Minutes

TUESDAY, DECEMBER 11th

A.

In 15 minutes, find a heavy 3-RM Back Squat for today

B.

4 Rounds for Time:

400 Meter Run

40 Air Squats

20 GHD Sit-ups

WEDNESDAY, DECEMBER 12th

A.

For 12 minutes, work to complete 2-3 Sets of the following Gymnastics skills:

Butterfly or Kipping Box Drill x 8-10 reps

V-Ups with PVC pipe x 8-10 reps

L-Sit x 30 seconds

B.

Every 3 minutes for 24 minutes:

Interval 1- Row 500m

"Interval 2 - 15 Pull-ups + 12 Toes to Bar + 9 Box Jumps (30/24"")"

* Goal is to work for 2min or less; rest for 1min or more

...