Workout of the Day

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MONDAY, OCT 22nd

A. 12:00-27:00

Take 15 minutes to build to a heavy 5-RM Back Squat

8-8-5-5-5, start at 40-50% and build, rest 2min btw sets

B. 35:00-49:00

Complete as many rounds and reps as possible in 14 minutes of:

Sled Push Down N Back 100 ft (empty)

15 GHD Sit-ups/ Weighted Sit-ups

9 Push Press (135/95lbs)

Scale to: 50ft/ PP by load

Rounds Goal: 5+

C. 55:00-60:00

Foam Roll Calves 2min per side

TUESDAY, OCT 23rd

A. 15:00-30:00

Take 15 minutes to build up to a heavy 1-RM Power Snatch

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

B. 37:00-47:00

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

12 Wall Ball Shots (30/20 lbs)

9 Power Snatches (95/65 lbs)

6 Bar-Facing Burpees

Scale to: by Load

Rounds Goal: 5+

C. 50:00-60:00

2 Sets:

R Side Plank 45 sec

Hollow Hold 20 sec

L Side Plank 45 sec

Hollow Hold 20 sec

TSpine Double Lax Ball 2min

...

more
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MONDAY, OCT 15th

A. 15:00-30:00

Deadlift

Take 15minutes to build up to a heavy 3-RM for today

8-8-5-3-3-3

B. 37:00-52:00

Three rounds for time of:

50 Double Unders

20 Kettlebell Swings (24/16 kg)

20/15 Cal Row

Goal Time: 7-12 minutes

Scale to: 25 DU/ 50 SU, 12KBS, 15/10 Cals

C. 55:00-60:00

Double Lax Trap Roll + Hamstring Stretch on Rig Pole 2min per

TUESDAY, OCT 16th

A. 12:00-27:00

Front Squat

Take 15 minutes to build to a heavy 5-RM for today

10-10-8-5-5-5

B. 35:00-50:00

For time:

30 Calories of Assault Bike

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Handstand Push-ups (Pike Push-ups/ Box Push-ups)

30 Dumbbell Push Press (50/35 lb DBs)

30 Pull-Ups

Goal Time: 10-15 minutes

Scale to: 15-20 reps

C. 55:00-60:00

3 Sets of Durante Core PostClass

5, 7, or 10 reps of...

Hollow Rock > V-Up> Tuck-Up> Hollow Hold

Rest 60sec btw...

more
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MONDAY, OCT 8th

A. 15:00-42:00

For time:

800 Meter Run

20 Ground to Overhead (135/95 lbs)

30 Ring Dips

800 Meter Run

30 Ring Dips

20 Ground to Overhead (135/95 lbs)

800 Meter Run

Scale to: 400m/ by LOAD/ 15 Dips

Goal Time: 22-27 minutes, TIME CAP 27minutes

B. 48:00-60:00

Every minute, on the minute, for 12 minutes (4 sets) of:

Minute 1 – V-Up x 30 seconds

Minute 2 – Hollow Rock Hold x 30 seconds

Minute 3 – Russian Twists x 30 seconds

TUESDAY, OCT 9th

A. 10:00-28:00

Every minute for 18 minutes...

For 3 sets:

Snatch Press + Back Squat x 5 reps

For 3 sets:

Snatch Push Press + Overhead Squat x 3 reps

For 3 sets:

Snatch Push Press + Overhead Squat + Snatch Balance x 2 reps

For 6 sets:

Hang Snatch + Snatch

*Rest 1 addt minute after 3 sets

*Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B....

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MONDAY, OCT 1st

A. 15:00-35:00

In 20 minutes, complete the following sets to find a 1-RM Clean and Jerk

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

B. 40:00-48:00

“2008 CrossFit Games Finale”

For time:

30 Squat Clean & Jerks (155/105 lbs)

Goal Time: 4-8 minutes

Scale to: by LOAD only

C.55:00-60:00

Single Lax Ball Horizontal in Rig 2min per side

Foam Roll 2min on Quad/Glute

TUESDAY, OCT 2nd

A. 12:00-42:00

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.

B. 45:00-60:00

2- 3 Sets of:

Farmers Carry AHAP 100m

GHD Supine Hold w/ PVC Twists x 30 seconds

Superman Hold x 30 seconds

Hollow Hold x 30 seconds

WEDNESDAY, OCT 3rd

A. 15:00-30:00

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

Tempo Back Squat x 3 reps @...

more
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MONDAY, SEPT 24th

A. 12:00-27:00

In 15 minutes, complete 5 sets of 3 reps, working up to a 3RM...

Front Squat

*Can you hit your old 1RM for 3 reps now?

B. 35:00-50:00

AMRAP 15

25 AbMat Sit-ups

20/15 Calorie Assault Bike

15 Thrusters (75/55lbs)

Scale to: 15 Sit/ 10 Cals/ 10 Th

Rounds Goal: 5

C. 55:00-60:00

Double Lax Ball TSpine 5min

Pigeon Pose postClass

TUESDAY, SEPT 25th

A. 15:00-25:00

Toes to Bar Strength/ Skill Practice:

With Teams of 3, rotate turns working through each drill for 3 sets...

Hanging Tuc Ups x 3 reps

Push Aways x 3 reps (hit hand at scap)

Feet Lifts x 2 reps at each position (hip, sh, above head)

*Should take approx 3 minutes per round for all 3 athletes to rotate through, resting while partner works

B. 30:00-46:00

Every minute, on the minute, for 16 minutes (4 sets) of:

Minute 1 – 50 Double-Unders (75 SU)

Minute 2 – 12 Toes to Bar

Minute 3 – 25...

more
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MONDAY, SEPT 17th

A. 15:00-30:00

Handstand Strength/ Skill Practice:

With Teams of 3, rotate turns working through each drill for 3 sets...

- Handstand Kick Ups to Wall x 20 sec (Scaled off Box)

-Piked Wall Facing Handstand Hold x 30 sec

Handstand Push-Up Negatives x 5 reps @ 30A1

*Should take approx 5 minutes per round for all 3 athletes to rotate through, resting while partner works

B. 35:00-50:00

Three rounds for time of:

500/400 Meter Row

20 Mixed Carry Box Step (20", box, AHAP, 10 reps then switch carry style)

15 Strict Handstand Push-Ups

Scale to: 300m Row/ Box Step Ups FC Style/ 10 Pike Box Pushups or DB L Seated Presses

Goal Time: 12-15 minutes

15min TIME CAP

C. 52:00-60:00

Single Lax Ball Hor In Rig 1min R side/ 1min L side

Plank Hold (off hands) x 30 sec

Hollow Hold x 30 sec

Side Plank x 30 sec R/ L

Single Lax Ball Hor In Rig 1min R side/ 1min L side

Repeat Holds again

...

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MONDAY, SEPT 10th

A. 15:00-30:00

In 15 minutes, find 1RM Back Squat

B. 35:00-50:00

Three rounds for time of:

50 Double-Unders (100 SU)

30 Push-Ups

25 Kettlebell Swings (24/16 kg)

20 Alternating Pistols

Scale to: 25 DU/ 20 Push/ 15 KBS/ 10 Pistol OR 20 Goblet Squat

Goal Time: 10-15 minutes

TUESDAY, SEPT 11th

A. 10:00-25:00

In 15 minutes, find 1RM Shoulder Press

B. 35:00-60:00

"B. ""9/11 Tribute"""

For Time

1000 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (135/95 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (185/125 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (70/53lbs)

11 Toes-to-Bar

11 Deadlifts (185/125 lb)

11 Push Jerks (135/95 lb)

1001 meter Row

Scale to: 500m run/row

Goal Time: ~ 20min

WEDNESDAY, SEPT 12th

A. 15:00-45:00

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 20/15 Calories of...

more
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MONDAY, SEPT 3rd

LABOR DAY, 9-11AM OPEN GYM ONLY

A. Back Squat 531 Cycle 3, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. "The Don"

With or without a partner, complete for time...

66 Deadlifts (110/75 lb)

66 Box Jump (24/20 in)

66 Kettlebell swings (1.5/1 pood)

66 Knees-to-Elbows

66 Sit-Ups

66 Pull-Ups

66 Thrusters (55/35 lb)

66 Wall Ball Shots (20/14 lb)

66 Burpees

66 Double-Unders

To learn more about this Hero's story, click HERE

TUESDAY, SEPT 4th

A. 15:00-25:00

Shoulder Press 531 Cycle 3, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 30:00-38:00

Complete 21,15, 9 reps for time...

Kettlebell Swings (70/53lbs)

Box Jumps (30/24")

Scale to: 15/12/9 or 12/9/6

Goal Time: 4-8 minutes

C. 45:00-60:00

2-3 Sets:

Down Mixed Carry...

more
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MONDAY, AUGUST 27th

A. 10:00-25:00

Back Squat 531 Cycle 3, Week 3

5 reps @ 40%

5 reps @ 50%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

*Use 90% 1RM and then add 20 lbs to the %'s above

Complete 3 sets of 10 Reverse Snow Angels between working sets ONLY as Active Recovery

B. 35:00-50:00

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

3 Dumbbell Man-Makers (50/35 lbs)

6 Ring Dips

12/9 Calorie Assault Bike (or 12/9 Cal Row)

*Man Maker: DB Pushup + R Arm Row + L arm row + PC + OH

Scale to: 9/6 Cals

Rounds Goal: 5+

C. 50:00-60:00

90/90 Int Rot Stretch 2min

35 Straight Leg Sit-ups

Supernova Ball Pec Pocket 2min

35 Straight Leg Sit-ups

TUESDAY, AUGUST 28th

A. 10:00-25:00

Shoulder Press 531 Cycle 3, Week 3

5 reps @ 40%

5 reps @ 50%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible...

more
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MONDAY, AUGUST 20th

A. 10:00-25:00

Back Squat 531 Cycle 3 Week 2

5 reps @ 40%

5 reps @ 50%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

As active recovery, complete 3 x 5 ER Reach Backs ea side

35:00-55:00

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 20 minutes of:

12/9 Calories of Rowing

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Shoulder to Overhead (155/105 lbs)

Scale to: 6 reps each movement

Rounds Goal: 10 total, 5 ea partner

C. 5min Assault Bike Ride at 45-50 cals or an 800m Walk/Jog

TUESDAY, AUGUST 21st

A. 10:00-25:00

Shoulder Press 531 Cycle 3 Week 2

5 reps @ 40%

5 reps @ 50%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

As active recovery, complete 3 x 5 seated pigeon pose rotations per side

B....

more
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MONDAY, AUGUST 13th

A. 12:00-25:00

Back Squat 531, Cycle 3 Week 1

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Add 20lbs to each %

Complete 3 Seated Wall Slides @ 4242 as active recovery before working sets

B. 35:00-50:00

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

Row 300/250 meters

20 Power Snatches (75/55 lbs)

30/20 Push-Ups

Scale to: 200m/12 PSn/12 Push

Goal Time: 2.5-4 min per int

C. 50:00-60:00

2 Sets:

Banded Pull aparts (elbows in, palms up) x 20 reps

V-ups (Tuck ups) x 15 reps

Bicycles x 25 reps

Scorpion stretch/ Crouched Elbows Down Tri Stretch 2min

TUESDAY, AUGUST 14th

A. 12:00-25:00

Press 531, Cycle 3 Week 1

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Add 10lbs to each %

Complete 10 Kneeling Pelvic Tucks Ea side before working...

more
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MONDAY, AUGUST 6th

A. 12:00-22:00

Back Squat 531 Cycle 2, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 30:00-52:00

For time:

80 Double-Unders (160 SU)

40 Russian Kettlebell Swings (32/24 kg)

20 Ring Dips

10 Bar Muscle-Ups

800 Meter Run

10 Bar Muscle-Ups

20 Ring Dips

40 Russian Kettlebell Swings

80 Double-Unders

Scale to: 40 DU/80 SU, 25 KBS, 15 Bar Dips, 5 Bar Mup/ 10 Strict Pull-ups or Ring Rows

Goal Time: 16-21 min, TIME CAP 22min

C. 55:00-60:00

Supernova Ball Lats 5min

TUESDAY, AUGUST 7th

A. 12:00-22:00

Shoulder Press 531 Cycle 2, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 30:00- 42:00

Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (115/75 lbs)

Toes to Bar

Box Jump-Overs (24″/20″)

Scale to: 15, 12, 6 reps

Goal Time: 7-12 minutes

C....

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MONDAY, July 30th

A. 12:00-27:00

Back Squat 531 Cycle 2, Week 3

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

*Use 90% 1RM and then add 10 lbs to the %'s above

Complete 3 sets of 10 Reverse Snow Angels between working sets ONLY as Active Recovery

B. 35:00-51:00

For Time:

3 Rounds:

7 Squat Snatches (95/65)

7 Chest to Bar Pull-ups

7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:

7 Squat Snatches (95/65)

7 Chest to Bar Pull-ups

7 Box Jumps Overs (24/20)

Scale to: 5 reps, Power Snatch - Pull-ups - Box Jumps

Goal Time: 11-16 minutes

C. 55:00-Post Class Time

25 Cals Bike/Row Cooldown Pace > 2-4 min TSpine Double Lax Ball > Repeat 25 Cals

TUESDAY, JULY 31st

A. 12:00-27:00

Shoulder Press 531 Cycle 2, Week 3

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @...

more
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MONDAY, JULY 23rd

A. 12:00-27:00

Back Squat 531 Cycle 2 Week 2 (+10lbs from last cycle)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

Complete 3 sets as Active Recovery before working sets - Bench TSpine Mobilization x 10 Pulses

B. 35:00-45:00

5 Rounds for Time:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups (pull-ups OR jumping pull-ups)

Scale to: 5 + 7 reps

Goal Time: 5-10 minutes

C. 50:00-60:00

2 Sets:

Half Kneeling Banded Rotation x 10 reps ea side

Banded Resistance Sit-ups x 20 reps

TUESDAY, JULY 24th

A. 12:00-27:00

Shoulder Press 531 Cycle 2 Week 2 (+5lbs from last cycle)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

Complete 3 sets as Active Recovery before working sets - Hips Pails/Rails x 10

B. 35:00-47:00

For...

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MONDAY, JULY 16th

A. 12:00-25:00

Back Squat 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 3 Wall Slides @ 4242 as active recovery before working sets

B. 30:00-50:00

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (95 lbs for men, 65 lbs for women). The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Goal Time: 15-20 minutes

Scale to: 1 DL/ 1 FS/ 1 PP, 200m Run

C. 55:00-60:00

Hamstring Stretch Series on Floor

TUESDAY, JULY 17th

A. 12:00-25:00

Press 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 10 Kneeling Pelvic Tucks Ea side before working sets

B....

more
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MONDAY, JULY 9th

A. 15:00-25:00

Back Squat 531 Cycle 1, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 35:00-47:00

Three rounds for time of:

5 Rope Climbs (15')

15 Box Jump-Overs (24″/20″)

20 Wall Ball Shots (20/14 lbs)

Goal Time: 8-12 minutes

Scale to: 3 RC or 3 Prog/ 10 BJ/ 12 WB

C. 50:00-60:00

2 -3 Sets of:

Half-Kneeling Rotating Med-Ball Slam (Right) x 10 reps

Half-Kneeling Pallof Press (Right) x 10 reps

Half-Kneeling Rotating Med-Ball Slam (Left) x 10 reps

Half-Kneeling Pallof Press (Left) x 10 reps

TUESDAY, JULY 10th

Shoulder Press 531 Cycle 1, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 30:00-50:00

“Fran Sandwich”

For time:

1000 Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)

Pull-Ups

immediately followed by…

800 Meter Run

Goal Time: 12-...

more
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MONDAY, JULY 2nd

A. 12:00-27:00

Back Squat 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

Complete 3 sets of 15 Reverse Snow Angels between working sets ONLY as Active Recovery

B. 35:00-47:00

For Time:

60 Double Unders (120 SU)

30 DB Snatch (50/35lbs)

30 Pull-ups

40 Double Unders (80 SU)

20 DB Snatch

20 Pull-ups

20 Double Unders (40 SU)

10 DB Snatch

10 Pull-ups

Goal Time: 7-12min

Scale to: 60/40/20 SU and 15/12/9's

TUESDAY, JULY 3rd, NO 6pm Class TONIGHT!

A. 12:00-25:00

Shoulder Press 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

Complete 3 sets of 10 Kneeling Pelvic Tilts between working sets ONLY as Active Recovery

B. 35:00-60:00

"Operation Red Wings"

4 Rounds for...

more
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MONDAY, JUNE 25th

A. 12:00-27:00

Back Squat 531 Cycle 1 Week 2

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

Complete as Active Recovery between sets Bench TSpine Mobilization x 10 Pulses

B. 35:00-41:00

Complete as many rounds and reps as possible in 6 minutes of:

3 Thrusters (135/95 lbs)

6 Toes to Bar (OR Toes to Rings)

12 Kettlebell Swings (32/24 kg)

Rounds Goal: 6 (emom style)

Scale to: Just by load/movement, keep reps same

C. 45:00-60:00

2-3 Sets of:

20 sec Side Plank + 10 Hip Drops Ea Side > 20 sec Hollow Hold or Rock > 20 sec Arch Hold> Rest 1-2min btw sets and roll lats or glutes with Supernova ball

TUESDAY, JUNE 26th

A. 12:00-27:00

Shoulder Press 531 Cycle 1 Week 2

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

Complete as Active...

more
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MONDAY, JUNE 18th

A. 15:00-25:00

Back Squat 531 Cycle Week 1

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 3 Wall Slides @ 4242 as active recovery between sets

B. 37:00-47:00

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

40 Double-Unders

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

10 Handstand Push-Ups

Rounds Goal: 4-6+

Scale to: 20 DU (40SU)/ 12 DB Snatch/ 6 Pike Pushups

C. Coaches Choice

TUESDAY, JUNE 19th

A. 15:00-25:00

Press 531 Cycle Week 1

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 8 Kneeling Pelvic Tucks Ea side between sets

B. 30:00-54:00

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

30/20 Calories of Assault Bike

20 Walking Lunges with Kettlebells (32/24 kg)

400 Meter Run

Goal Time per Round:...

more
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MONDAY, JUNE 11th

A. 20:00-45:00

AMRAP 3 Minutes

Max Clean and Jerk 95/65lbs

Rest 3:00

AMRAP 3 Minutes

Max Bar Muscle Ups

Rest 3:00

AMRAP 2 Minutes

Max Overhead Squats 95/65lbs

Rest 2:00

AMRAP 2 Minutes

Max Chest to Bar

Rest 2:00

AMRAP :90

Max Thrusters 95/65lbs

Rest :90

AMRAP :90

Max Pull Ups

B. 50:00-60:00

2-3 Sets of:

Jog 200m

15 Straight Leg Sit-Ups

15 Supermans

Banded Dist Lat Stretch on Rig 1min

TUESDAY, JUNE 12th

A. 15:00-27:00

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

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 4-5 reps @ 80%

*Set 6 – 5-6 reps @ 75%

B. 35:00-50:00

Four rounds for time of:

400 Meter Run

12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

12 Toes to Bar

Goal Time: 12-17min

Scale to: 200-300m Runs/ 8...

more
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MONDAY, JUNE 4th

A. 12:00-24:00

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

Pause Front Squat x 2 rep @ 32X1

Build over the course of the 6 sets to today’s 2-RM Pause Front Squat.

B. 30:00-40:00

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

5 Strict Handstand Push-Ups

10 Ring Dips

15 Push-Ups

30 Double-Unders (60 SU)

Rounds Goal: 5+

Scale to: 3/6/9 reps + 15 DU or 30 SU

C. 45:00-50:00

Three sets of:

Sandbag Squats x 10 reps

Supine GHD Hold x 30-45 seconds

Rest 30 seconds - 1 minute

TUESDAY, JUNE 5th

A. 12:00-27:00

Take 15 minutes to build to today’s 1-RM Power Jerk

B. 32:00-50:00

Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250/200 Meters

Squat Cleans (135/95 lbs)

Goal Reps: 7+

Scale to: 200m/150m

C. 55:00-60:00

Supernova Ball Glutes + Pretzel Stretch

...

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MONDAY, MAY 28th

Memorial Day Murph

Special hours: 7am-11:30am

*Group heats will run at 8:30am, 9:00am, 9:30am, and 10:00am

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.

TUESDAY, MAY 29th

A. 15:00-31:00

Every 2 minutes, for 16 minutes (8 sets):

Power Clean + Power Jerk

Build over the course of the 8 sets to today’s heavy.

B. 35:00-40:00

“Grace”

For time:

30 Ground to Overhead (135/95 lbs)

Goal Time: 2-5 minutes

Scale to:

C. 45:00-60:00

Three sets of:

Side Plank x 45 seconds each side

Hollow Body Rocks x 15-20 reps

(slow and controlled…the slower, the better)

Jog 200m OR Row 250m OR Bike 10 Cals

WEDNESDAY, MAY 30th

A. 15:00-27:00

Three sets of:

Deadlift x Max Reps @ 70% of 1-RM

(as soon as there is any loss in form the set is...

more
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MONDAY, MAY 21st

A. 15:00-25:00

Every 2 minutes, for 10 minutes (5 sets):

Snatch x 1.1.1

(Build from 70% - 90%, rest 5-7 seconds btw singles)

B. 35:00-53:00

Two sets for max reps/calories of:

2 Minutes of Assault Bike

Rest 60 seconds

2 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)

Rest 60 seconds

2 Minutes of Rowing

Rest 60 seconds

Reps Goal: A LOT!

C. 55:00-60:00

1st Rib Single Lax Ball Pass Thru's 2 min ea side

TUESDAY, MAY 22nd

A. 15:00-27:00

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

Front Squat x 3 reps

Build over the course of the 6 sets to today’s heavy triple

B. 35:00-45:00

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

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Rounds Goal: A...

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MONDAY, MAY 14th

A. 12:00-22:00

Every 2 minutes, for 10 minutes (5 sets) of:

Back Squat x 6 reps

*Sets 1-4 – 6 reps @ 70-75%

*Set 5 – Max Reps @ 80%

B. 28:00-40:00

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

10 Burpees

60ft of Walking Lunges

30 Double-Unders (60 SU)

Rounds Goal: ~ 6

Scale to: 7 Burp/ 30ft WL/ 30 SU

C. 45:00-60:00

2-3 Sets of:

Bike 10 Cals at 40-50 rpm

Runner Quad Stretch x 1min es side

Plank Hold x 2min or max effort

TUESDAY, MAY 15th

A. 15:00-35:00

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):

High Hang Clean x 2 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1-2 rep @ 65-80% of 1-RM...

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MONDAY, MAY 7th

A. 12:00-24:00

Six sets of:

Unsupported Seated Strict Press x 3 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Build to today’s 3-RM.

B. 30:00-45:00

Five rounds for time of:

200 Meter Run

20 Walking Lunges with KB/DB Farmer’s Carry (53/35 lbs)

Handstand Walk 25 ft (Wall Climb x 3)

Goal Time: ~15minutes

Scale to: 100m/ 12 WL (no wt)/ 6 Walking Planks

C. 50:00-60:00

2-3 Rounds

8 KB Windmills R side > 40sec R side plank

8 KB Windmills L side > 40sec L side plank

Rest 1-2minutes, repeat

TUESDAY, MAY 8th

A. 15:00-27:00

For 12 minutes, work through (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

B. 38:00-50:00

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

4 Bar Muscle-Ups (4...

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MONDAY, APRIL 30th

RETEST 2.5.18

A. 15:00-31:00

Every 2 minutes, for 16 minutes (8 sets):

High Hang + Hang Snatch

Build over the course of the eight sets.

B. 38:00-50:00

Five rounds for time of:

20 Wall Ball Shots (20/14 lbs to 10′)

5 Squat Snatches (135/95 lbs)

Goal Time: 7-12min

Scale to: 12 WB/ 7 Sn

TUESDAY, MAY 1st

A. 12:00-24:00

Every 3 minutes, for 12 minutes (4 sets), rotate through the following stations:

Kipping Pull-up Work/ Butterfly/ Buttergly C2B Work x no more than 10 reps

Station 2 – Freestanding Handstand Hold Work or Wall Climb x 2-3 reps

(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Tuck Rock to Tuck Sit x 15 reps

B. 30:00-55:00

Every 5 minutes, for 25 minutes (5 sets), for times:

400m Run

10 Chest-to-Bar Pull-Ups

10 Sumo Deadlift High Pull (95/65lbs)

Goal is lowest total time when the five sets

Goal Time: 2.5-3.5min per...

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MONDAY, APRIL 23rd

"CHRISTINE"

3 Rounds for Time:

500m Row

12 Deadlifts (BW)

21 Box Jumps (20")

Goal Time: 10:00-15:00

Scale to: 400m/ 8 DL/ 15 BJ

B. 35:00-55:00

Three sets of:

Single-Leg Deadlift x 8 reps each leg @ 4011

Barbell Glute Bridges x 8 reps @ 20X1

Side Plank x 45 seconds each side

Seated Hamstring Stretch 1min

TUESDAY, APRIL 24th

A. 15:00-50:00

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Jump-Overs (24″/20″)

7 Thrusters (155/105 lbs)

21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Press (155/105 lbs)

9 Ring Dips

Scale to: 5's on first set, 7's on second set

Rounds Goal: 5R 1st set/ 4R+ 2nd set

B....

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MONDAY, APRIL 16th

RETEST 10.2.17

A. 15:00- 35:00

For time:

Run 800 Meters

immediately followed by…

Three rounds of:

10 Shoulder to Overhead (155/105 lbs)

20 Box Jumps (24″/20″)

30 Kettlebell Swings (24/16 kg)

immediately followed by…

Run 800 Meters

Goal TIme: SET a PR! 15-20 minutes

Scale to: 400m, 7 STOH,12 BJ, and 15 KBS

B. 40:00-60:00

3 Sets of:

Farmers Carry 100m Right Arm AHAP without setting down, 100m L Arm (walk to 200m mark and switch arms)

:30 Hollow Body Single Leg Pulses

30 sec side plank R, then L

TUESDAY, APRIL 17th

A. 15:00-30:00

Deadlift, In 15 minutes, find 1 RM

Set 1 – 6 reps @ 65%

Set 2 – 5 reps @ 75%

Set 3 – 4 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 reps @ 90-95%

Set 6 – 1 rep @ 101%

RETEST 7.11.17

B. 38:00-50:00

Three rounds for time of:

20 Calories of Assault Bike

15 Toes to Bar

10 Single-Arm Dumbbell...

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MONDAY, APRIL 9th

A. 15:00-23:00

Every 90 seconds, for 8 minutes (6 sets):

Front Squat x 2 reps @ 80-85%

B. 28:00-48:00

Six sets of:

30 Double Unders/ 60 SU

10 Thrusters (135/95 lbs)

10 Bar Facing Burpees

rest 60 seconds

Goal Time: 1.5-2.5min per round

Scale to: 15 DU/7/7, 30 SU/5/5 reps

C. 50:00-60:00

Two- three sets of:

Side Plank x 45 seconds each side

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)

TUESDAY, APRIL 10th

A. 15:00-30:00

4 Rounds, On The 4:00:

18/14 Calorie Bike

14 DB Hang Clean and Jerk (50/35lbs) * 7 ea arm

10 x Shuttle Sprints (10m)

Goal Time: ~ 2min per interval, 3min max

Scale to: 10/10/ 5 shuttle runs

B. 35:00-55:00

Three sets, not for time, of:

18' Rope Climbs x 1-3 reps

Strict Handstand Push Ups x 8-10 reps

C. Spend time rolling Lats with SuperNova Ball

...

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MONDAY, APRIL 2nd

A. 15:00-25:00

In 10 minutes, complete the following sets, working every 90 seconds...

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 rep @ 85%

*Sets 5-7 – 1 rep @ 90%

B. 30:00-54:00

Every 8 Minutes, for 24 Minutes (3 sets) of:

5 Power Cleans (185/125 lbs)

10 Front Squats (185/125 lbs)

15 Deadlifts (185/125 lbs)

15 Chest-to-Bar Pull-Ups

10 Cal Assault Bike

5 Burpees

Goal Time: 4-6 minutes per interval

Scale to: 3/6/9/9/6/3 reps or by 2's

TUESDAY, APRIL 3rd

A. 10:00-22:00

In 12 minutes, complete 3 sets each of:

Station 1 – 2-4 Ring Muscle-Ups OR 4-6 Strict Pull-ups

Station 2 – 50 Foot Handstand Walk

Wall Walks x 3-5 reps OR Handstand Marching x 30 reps (15 ea way)

Station 3 – Hollow Hold x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

B. 30:00-55:00

Five rounds for time of:

400 Meter Run

15 GHD Sit-ups/...

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MONDAY, MARCH 26th

A. 15:00-25:00

Every minute on the minute, for 10 minutes (10 sets):

Snatch x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B. 30:00-40:00

Every minute, on the minute, for 10 minutes (5 sets of each):

Minute 1 – 5 Hang Squat Snatches

Minute 2 – 6 D-Ball Over the Shoulder (150/100lbs)

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

C. 45:00-60:00

Two- three sets of:

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Hollow Hold x 30 seconds

Banded Face Pulls x 20 reps @ 2010

Bodyweight Glute Bridges x 20 reps

TUESDAY, MARCH 27th

A. 12:00- 27:00

Back Squat

*Set 1 – 5 reps @ 75-80% of 1-RM

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90-95%

B....

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MONDAY, MARCH 19th

A. 15:00-23:00

Every minute on the minute for 8 minutes (8 sets):

Front Squat x 2 reps @ 75-80% of 1-RM Front Squat

B. 28:00-40:00

Five rounds for time of:

15 Wall Ball Shots (20/14 lbs)

12 Power Snatches (95/65 lbs)

9 Pull-ups

Goal Time: 8-13 minutes

Scale to: 10/8/6 reps

C. 45:00-60:00

3 Sets of:

10-20 Cal Bike/Row

15 Russian Twists

30sec Side Plank (ea side)

TUESDAY, MARCH 20th

A. 15:00-25:00

Every 2 minutes, for 10 minutes (4 sets):

Strict Shoulder Press x 1 rep

Loads per set (by %): 75, 80, 85, 90, 95-101%

B. 30:00-43:00

Five rounds for time of:

24 Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

12 Weighted Ab Mat Sit-ups (use same KB)

Goal Time: 10-15 minutes

Scale to: 16/12/8 reps

C. 48:00-60:00

2 Sets of:

Banded Leg Curls x 20 reps

Ab-Wheel Roll-Outs x 10 reps @...

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MONDAY, MARCH 12th

A. 15:00-25:00

Four sets of:

Back Squat x 4 reps

Increase the weight you used on February 25, 2018 by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult.

B. 30:00-45:00

For time:

Run 400 Meters

40 Kettlebell Swings (24/16 kg)

40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)

40 Kettlebell Swings

Run 400 Meters

Goal Time: 10-15 minutes

Scale to: 200m/ 30's

C. 45:00-60:00

2- 3 sets of:

Pallof Press x 10 reps ea side @ 2020

Side Plank x 45 seconds each side

KB Overhead Reaching Sit-up x 10 reps

TUESDAY, MARCH 13th

A. 15:00-40:00

In teams of two, complete as many rounds as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run

30 Box Jumps (24″/20″)

30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner...

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MONDAY, MARCH 5th

A. 12:00-30:00

Every three minutes, for 12 minutes (4 sets) of:

Strict Shoulder Press x 3 reps @ 90% of 1-RM

Active Recovery: 30 sec- 1 min Wall Squat Hold + 20 Banded Pull Aparts (green)

Immediately following...

Every two minutes, for 6 minutes (3 sets) of:

Push Press x Max Reps @ same weight as today’s Shoulder Presses

B. 35:00-60:00

2 Rounds, each for Time:

Row 750/600m

20 Toes to Bar

40 Walking Lunges (53/35lbs)

Goal Time per round: 5-8 minutes

Scale to: 500m/15 T2B/ 30 WL

C. Quad Smash with KB

TUESDAY, MARCH 6th

A. 15:00-24:00

Every minute, for 9 minutes (3 sets of each):

Station 1 – Death March x 20 reps

Station 2 – Tempo Push-Ups x 8-12 reps @ 1111

Station 3 – Supinated-Grip Pull-Ups x 4-6 reps @ 21X0

B. 30:00-45:00

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 9 Handstand Push-Ups

Minute 2 – 12 Chest-to-Bar Pull-Ups

Minute 3 – 15...

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MONDAY, FEBRUARY 26th

A. 15:00-25:00

Four sets of:

Back Squat x 6 reps

Choose the same weights you used on Feb 13th. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B. 30:00-40:00

For time:

30/20 Calories of Assault Bike

30 Front Squats (155/105 lbs)

30 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Goal Time: 5-10 minutes

Scale to: 20's

C. 45:00-60:00

2-3 Rounds Cooldown Pace:

Jog 200-400m

Couch Stretch 1min ea side

10-20 Weighted Sit-ups

10-20 Hip Extensions

20 Banded Pull Aparts

TUESDAY, FEBRUARY 27th

A. 10:00-22:00

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps

Interval 2 – Wall Climb x 4 reps

Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps

Interval 4 – Ring Dips (with or without scaling option) x 12 reps

B....

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MONDAY, FEBRUARY 19th

A. 15:00- 27:00

Eight sets of:

Clean x 1.1

Build from 60-95% during 8 sets

~ about every 90 seconds complete a set

B. 32:00- 39:00

Three rounds for time of:

10 Power Cleans (135/95 lbs)

50 Double-Unders

Goal Time: 3-7 minutes

C. 44:00-60:00

Two sets of:

Bulgarian Split Squats x 20 reps each leg

Single-Arm Dumbbell Row x 8 reps

Pigeon Pose 1min each side

Lat Stretch with Band 1min each side

Max Effort Hollow Hold

TUESDAY, FEBRUARY 20th

A. 15:00- 29:00

Every minute on the minute, for 5 minutes (5 sets):

High Hang Snatch x 3 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every minute on the minute, for 4 minutes (4 sets):

Hang Snatch x 2 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every minute on the minute, for 3 minutes (3 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

B....

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MONDAY, FEBRUARY 12th

A. 15:00-40:00

Two sets for times of:

50 Double-Unders

20 Toes to Bar

30 Box-Facing Burpee Box Jump-Overs (24″/20″)

40 Dumbbell Walking Lunges (50/35 lbs – Open 17.2 Standards)

50/40 Calorie Row

Rest 4 minutes

Goal Time: 7-10 minutes ea interval

Scale to: 100 SU, 10 T2B, 20 BBJO, 30 WL, 30 Cal Row

B. 45:00-60:00

Three sets of:

Handstand Hold Wall Facing - 30-40 seconds

100-Foot Bottom’s Up Kettlebell Carry – Down N Back

Dumbbell Death March x 20 steps - slow

TUESDAY, FEBRUARY 13th

A. 12:00-22:00

Three sets of:

Back Squat x 6 reps

Active Rest: Wall Slides x 5 reps slowly

Increase the weight you used last week by at least 5%. If you missed the last couple squatting sessions, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B. 27:00-39:00

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

10 Thrusters (95/65...

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MONDAY, FEBRUARY 5th

A. Every minute for 8 minutes:High Hang + Hang Snatch

Build over the course of the eight sets, 50% of 1RM Hang Snatch - 80%

B. 28:00-40:00

Five rounds for time of:

20 Wall Ball Shots (20/14 lbs to 10′)

5 Squat Snatches (135/95 lbs)

Goal Time: 7-12 minutes

Scale to: 12 WB/ 5 PS

C. 45:00-60:00

2-3 Rounds:

Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Barbell Bent Over Row x 8 reps each @ 2111

Side Plank x 45 seconds each side

TUESDAY, FEBRUARY 6th

A. 15:00-28:00

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:

5 Shoulder to Overhead (135/95 lbs)

10 Lateral Burpees Over the Barbell

Goal Time: 8 - 13 minutes

Scale to: 5 STOH/ 7 Burpees

B. 35:00-45:00

Every minute, on the minute, for 10 minutes (2 sets of each):

Minute 1 – Strict Ring Pull-Ups x 6 reps

Minute 2 – Prone Plank x 40 seconds

Minute 3 –...

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MONDAY, JANUARY 29th

A. 15:00-25:00

Three sets of:

Back Squat x 8 reps

Select a weight that will make your final 2 reps of each set extremely difficult.

Active Recovery between sets: Complete 30sec Handstand Hold or Walk between sets

B. 30:00-45:00

For time:

400 Meter Run

40 Box Jumps (24″/20″)

40 Toes to Bar

40 Push-ups

400 Meter Run

TUESDAY, JANUARY 30th

A. 12:00-24:00

Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B. 29:00-41:00

Three rounds for time of:

30/20 Calories of Rowing

15 Chest-to-Bar Pull-Ups

10 Strict Handstand...

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MONDAY, JANUARY 22nd

A. 15:00-31:00

Every 2 minute, for 10 minutes (5 sets):

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…

Go straight into part B after 1min rest

B. Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

C. 36:00-45:00

Three sets for max reps/calories:

30 seconds of Assault Bike (for calories)

Rest 30 seconds

30 seconds of Jumping Lunges

Rest 30 seconds

30 seconds of V-Ups

Rest 30 seconds

TUESDAY, JANUARY 23rd

A. 15:00-50:00

Every 5 minutes, for 35 minutes (7 sets) for times:

Row 500 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

WEDNESDAY, JANUARY 24th

A. 20:00-43:00

Three rounds for time of:

400 Meter Run

30 GHD Sit-Ups

20 Overhead...

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MONDAY, JANUARY 15th

A. 12:00-27:00

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

4 Power Cleans

immediately followed by…

12 Front-Racked Alternating Reverse Lunges

Build over the course of the 5 sets to the heaviest complex you can handle.

B. 32:00-44:00

For time:

200 Meter Run (Row)

20 Alternating Single-Arm Dumbbell Snatches (50/35lbs)

20 Push-Ups

200 Meter Run

15 Alternating Single-Arm Dumbbell Snatches

15 Push-Ups

200 Meter Run

10 Alternating Single-Arm Dumbbell Snatches

10 Push-Ups

TUESDAY, JANUARY 16th

A. 15:00-30:00

Take 20 minutes to build to today’s heavy Split Jerk

B. 30:00-41:00

For Max Reps:

3 Minutes of Assault Bike or Rowing for Calories

Rest 60 seconds

3 Minutes of Dumbbell Box Step-Overs (20″, 50/35 lbs)

Rest 60 seconds

3 Minutes of Thrusters (115/83 lbs)

WEDNESDAY, JANUARY 17th

A. 12:00-24:00

Take 12...

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MONDAY, JANUARY 8th

A. 15:00-28:00

Five sets of:

Back Squat x 5 reps at 75-80% 1RM

B. 33:00-43:00

Three rounds for time of:

40 Double-Unders (x2 SU)

30 Alternating Reverse Lunges with KBs/DBs

20 V-ups

TUESDAY, JANUARY 9th

A. 13:00-21:00

Four - six sets of:

Snatch + 2 Overhead Squats

*start at 50% 1RM Snatch and build to 70-75%

B. 26:00-50:00

Three sets of:

90 seconds of Rowing (for Calories)

30 seconds of Rest

90 seconds of Wall Walks

30 seconds of Rest

90 seconds of Assault Bike (for Calories)

30 seconds of Rest

90 seconds of Front Leaning Rest on Rings

(keep torso rigid in a “hollow” position, palms driving through the rings)

30 seconds of Rest

WEDNESDAY, JANUARY 10th

A. 15:00-32:00

For 15 minutes, work through these sets...

Clean & Jerk

*Sets 1, 4 & 7 = 3 reps at 70-80%

*Sets 2, 5 & 8 = 2 reps at...

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MONDAY, JANUARY 1st

NEW YEARS 10am-4pm OPEN GYM

NEW YEARS EXTRAVAGANZA

A.

Cindy 10:00am

Isabel 10:30am

Elizabeth 10:45am

Helen 11:10am

Diane 11:35am

Karen 11:50am

B.

Lunch Break 12-2pm

C.

Linda 2:00pm

Fran 2:30pm

Grace 2:45pm

Annie 3:00pm

Nancy 3:20pm

Angie 3:50pm

TUESDAY, JANUARY 2nd

A. 10:00-22:00

Four sets of:

Shoulder Press x 6 reps @ 60%

Supinated-Grip Strict Pull-Ups x 6 reps @ 21X0

Hollow Rocks x 30 seconds

B. 22:00-39:00

Three rounds for time of:

500 Meter Row

15 Dumbbell Push Presses (50/35lbs)

WEDNESDAY, JANUARY 3rd

A. 12:00-46:00

Four sets for max reps of:

2 Minutes of Assault Bike (for calories)

Rest 30 seconds

1 Minute of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 30 seconds

2 Minutes of Rowing (for calories)

Rest 2...

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MONDAY, DECEMBER 18th

A.

Five sets of:

Back Squat x 3 reps @ 30X1 aroud 80%

Banded External Rotation x 12 reps each @ 2110

B.

Three rounds for time of:

20/15 Calories of Rowing

30 Wall Ball Shots (20/14 lbs)

TUESDAY, DECEMBER 19th

A.

Six sets of:

Shoulder Press @ 20X1

3-3-2-2-1-1-1 (work from 80-95%)

B.

Against a 3-minute running clock, perform the following:

Sled Push Down and Back (100 ft)

Max Calories of Assault Bike

Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

WEDNESDAY, DECEMBER 20th

12 Days of Christmas

1 100 Meter row

2 Box Jumps (24/20)

3 HSPU

4 Push Jerks (135/95)

5 Power Cleans (135/95)

6 Deadlifts (135/95)

7 Toes 2 Bar

8 KBS (53/35)

9 Ring Dips

10 Thrusters...

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MONDAY, DECEMBER 11th

A.

Take 15 minutes to work up to a heavy, but not necessarily 1-RM Snatch

B.

Every minute, on the minute, for 15 minutes, perform:

3 Snatches

6 Burpees

TUESDAY, DECEMBER 12th

A.

Take 10 minutes to practice two gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

Use an alternating EMOM of 3-5 reps or 30 sec holds/ 30 sec rest

B.

Three rounds for time of:

800 Meter Run

20 Pull-Ups

10 Strict Handstand Push-Ups

WEDNESDAY, DECEMBER 13th

A.

Four sets of:

Back Squat x 4 reps @ 30X1 @ 75%

B.

In teams of three, alternating complete rounds, complete five rounds each for time of:

5 Power Cleans (155/105 lbs)

5 Thrusters...

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MONDAY, DECEMBER 4th

A.

Four sets of:

Front Squat x 4 reps @ 30X1 around 75%

Tall Box Jumps x 1.1.1.1.1

B.

Five sets for max calories/reps of:

30 seconds of Rowing (for max calories)

30 seconds of Rest

60 seconds of Kettlebell Swings (24/16 kg)

TUESDAY, DECEMBER 5th

A.

Take 15-20 minutes to build to a 1-RM Clean & Jerk

B.

Five rounds for time of:

5 Shoulder to Overhead (135/95 lbs)

10 Toes to Rings

20 Double-Unders (40 SU)

WEDNESDAY, DECEMBER 6th

A.

In six attempts or less, find your 1-RM Weighted Pull-Up

Active Rest btw Sets: Complete 20 Banded Lying Glute Bridges + 30sec Floor Prone Lat Stretch

B.

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

12/8 Calories of Assault Bike (or 200 Meter Run)

Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6...

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MONDAY, NOVEMBER 27th

A.

Take 12 minutes to build to a 1-RM Shoulder Press

B.

Complete as many rounds as possible in 12 minutes of:

3 Strict Handstand Push-Ups

6 Ring Dips

9 Pull-Ups

30 Double-Unders

TUESDAY, NOVEMBER 28th

A.

Every 2 minutes for 10 minutes (5 sets):

Front Squat x 5 reps @ 65-75%

B.

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

30/20 Calories of Assault Bike

9 Power Cleans (185/135 lbs)

WEDNESDAY, NOVEMBER 29th

A.

In teams of three, complete 5 sets each of:

300/250 Meter Row

10 Burpee Box Jump-Overs (24″/20″)

10 Back Squats (135/95 lbs)

THURSDAY, NOVEMBER 30th

A.

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.

Five rounds for time of:

10 Deadlifts (225/155 lbs)

15 Toes to Bar

200-Meter Run

...

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MONDAY, NOVEMBER 20th

A.

Take 15 minutes to build to today’s 1-RM Clean

(or use the time to practice clean technique)

Diane

21-15-9

Deadlifts, 225# / 155#

Handstand Push-ups

TUESDAY, NOVEMBER 21st

A.

Five sets of:

Bench Press x 3 reps @ 20X1

Bent Over Barbell Row x 5 reps @ 21X0

B.

Against a two-minute running clock, complete the following:

400 Meter Run

Push-Ups x Max Reps

Rest two minutes between sets, and complete a total of four sets.

WEDNESDAY, NOVEMBER 22nd

A.

Four sets of:

Back Squat x 3 reps @ 30X1

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

B.

For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

10 Overhead Squats (115/75 lbs)

15 Pull-Ups

THURSDAY, NOVEMBER 23rd

Closed for Thanksgiving!

FRIDAY, NOVEMBER 24th

A.

Three...

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MONDAY, NOVEMBER 13th

A.

Take 15 minutes to build to today’s 1-RM…

Front Squat x 1 rep @ 32X1

B.

For time:

20 Thrusters (115/75 lbs)

10 Pull-Ups

30 Front Squats (115/75 lbs)

20 Pull-Ups

40 Back Squats (115/75 lbs)

30 Pull-Ups

TUESDAY, NOVEMBER 14th

A.

Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

B.

Tabata Mash-Up

Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:

Kettlebell Swings

Push-Ups

Box Jumps

Prone Plank Hold

Complete all 8 sets of one exercise before moving on to the next.

WEDNESDAY, NOVEMBER 15th

A.

In teams of two, partners alternate whole sets to complete 5 sets each of:

200 Meter Run

20 Unbroken Wall Ball...

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MONDAY, NOVEMBER 6th

A.

Back Squats

3-2-1-3-2-1 (80-90%, repeat)

Rest 2 minutes between sets and use the time to work shoulder mobility

B.

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

5 Dumbbell Man-Makers (50/35 lbs)

10 Pull-Ups

15 DB Box Step-ups (50/35lbs)

TUESDAY, NOVEMBER 7th

A.

For 15 minutes, complete 5-6 sets of:

2 Snatch Lift-Offs + Snatch

(Build in weight each set)

B.

Three sets for times of:

400 Meter Run

20 Russian Kettlebell Swings (32/24kg)

20 Wall Ball Shots (20/14 lbs)

Rest 3 minutes

WEDNESDAY, NOVEMBER 8th

A.

Complete rounds of 15, 12 and 9 reps for time of:

Power Cleans (185/135 lbs)

Strict Handstand Push-Ups

B.

Every 2 minutes, for 12 minutes (3 sets of each):

Station 1 – Dumbbell Z-Press x 8 reps @ 2111

(keep elbows wide to the side of the body in line with shoulders and hips throughout the...

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MONDAY, OCTOBER 30th

A.

Three sets of:

Deadlift x 5 reps @ 65-75%

Immediately followed by:

Russian Kettlebell Swings x 10-15 reps

B.

Three sets for times of:

500 Meter Row

5 Thrusters (155/105 lbs)

10 Burpees Over the Barbell

Rest 3 minutes

TUESDAY, OCTOBER 31st

A.

Five sets of:

Barbell Z-Press x 4 reps

(build to today’s 4-RM)

B.

Complete as many rounds and reps as possible in 8 minutes of:

30 Double-Unders

20 Push-Ups

10 Ring Dips

WEDNESDAY, NOVEMBER 1st

A.

In 12 minutes, complete five sets of:

Hang Clean x 3 reps (start at 70% and build to 90%)

B.

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

15 Power Snatch (75/55lbs)

12 Barbell Back Racked Reverse Lunges

3 Rope Climbs

THURSDAY, NOVEMBER 2nd

A.

Three sets of:

Front Squat x 5 reps

(start at 50% and find...

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MONDAY, OCTOBER 23rd

A.

Four sets of:

Push Press x 3 reps @ 80-90%

Clean Pulls x 3 reps (start at 60% of 1RM clean and build up to 90%)

(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)

B.

Five sets for max calories/reps of:

30 seconds of Rowing (for max calories)

30 seconds of Rest

60 seconds of Burpees (for max reps)

Rest 2 minutes

Reps Goal per Round: 12/8 cals + 20 Bur

C. 5 minute easy ride on Bike (45 RPM)

TUESDAY, OCTOBER 24th

A.

Three sets of:

Bulgarian Split Squats x 6 reps each leg @ 30X1

Tempo Ring Dips x 6 reps @ 31X1

B.

Four rounds for time of:

5 Front Squats (185/135 lbs – taken from floor)

10 Pull-Ups

15 Calories of Assault Bike (or Rowing)

Goal Time: 7-12 minutes

Scale: 5/10/10 cals

C. 100 Tuck Rocks ( broken up however necc)

50 easy cals on Assault Bike (broken up however...

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MONDAY, OCTOBER 16th

A.

Four sets of:

Shoulder Press x 5 reps @ 65-75%

Toes to Bar x 10 reps

(use this as a skill session and try to establish good rhythm)

Fran (Time)

21-15-9

Thrusters, 95# / 65#

Pull-ups

TUESDAY, OCTOBER 17th

A.

Four sets of:

Back Squat x 4 reps @ 70-80%

Metcon (AMRAP - Rounds and Reps)

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:

10 Burpee Box Jump-Overs (24″/20″)

10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

WEDNESDAY, OCTOBER 18th

A.

Four sets for max reps against a 4-minute running clock, complete:

Row 500 Meters

Double-Unders x Max Reps

Rest 4 minutes between sets

THURSDAY, OCTOBER 19th

A.

Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.

Max rounds in 3 minutes...

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MONDAY, OCTOBER 9th

A.

Three sets of:

Front Squat x 8 reps @ 55-65%

Single-Arm Dumbbell Row x 10 reps each arm

B.

With a partner, complete as many reps of sit ups as possible while partner is on bike, then switch roles, and then share CJ reps

AMRAP AbMat Sit-Ups, 21 Calorie Bike, 30 Clean and Jerks (135/95lbs)

AMRAP AbMat Sit-Ups, 15 Calorie Bike, 24 Clean and Jerks (135/95lbs)

AMRAP AbMat Sit-Ups, 9 Calorie Bike, 18 Clean and Jerks (135/95lbs)

AMRAP AbMat Sit-Ups, 6 Calorie Bike, 12 Clean and Jerks (135/95lbs)

Goal Time: 20-25 minutes

TUESDAY, OCTOBER 10th

A.

Every minute for 12 minutes (12 sets):

Hang Snatch x 1-2 reps

Start at 40% and build as you go, but make sure the focus is on proper technique and mechanics as you build.

B.

Every minute, on the minute, for 10 minutes, complete:

5 Burpee Box Jump-Overs (24″/20″)

5 Toes to Bar

Goal Time: < 30 sec

Scale to 3/3

...

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MONDAY, OCTOBER 2nd

"I AM" Nutrition Challenge Retest

For time:

Run 800 Meters

immediately followed by…

Three rounds of:

10 Shoulder to Overhead (155/105 lbs)

20 Box Jumps (24″/20″)

30 Kettlebell Swings (24/16 kg)

immediately followed by…

Run 800 Meters

TUESDAY, OCTOBER 3rd

A.

Three sets of:

Back Squat x 6 reps @ 3011 @ 55-65%

Weighted Pull-Ups x 3 reps

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:

10 Thrusters (95/65 lbs)

10 Pull-Ups

WEDNESDAY, OCTOBER 4th

A.

Six sets of:

Hang Clean + Clean

Rest 2 minutes

(athlete will execute one clean from the hang position, and then one from the floor)

B.

Three rounds for time of:

400 Meter Run

12 Alternating Dumbbell Squat Snatches (55/35 lbs)

THURSDAY, OCTOBER 5th

A.

Shoulder Press @...

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MONDAY, SEPTEMBER 25th

A. Three sets of:

Front Squats x 6 reps @ 30X1 @ 55-65%

Single-Arm Dumbbell Row x 8 reps each arm @ 21X0

(pull the dumbbell to your hip, not your chest)

B. For time:

500 Meter Row

50 Thrusters (95/65lbs)

50 Push-Ups

500 Meter Row

Goal Time: 8-13 minutes

Cooldown:

2 sets of: Bike 2min, Max Effort Hollow Hold, Foam Roll R quad/IT 1 min, then L 1min

Optional Scaling: 5R of 10/10 reps

TUESDAY, SEPTEMBER 26th

A. Five sets of:

Snatch x 1.1.1

50/60/70/75/80%

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

5 Handstand Push-Ups

10 Pull-Ups

15 Kettlebell Swings (32/24 kg)

Rounds Goal: 8

WEDNESDAY, SEPTEMBER 27th

A. Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

10 Burpee Box Jump-Overs (24″/20″)

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Run 400 Meters

Goal Time: <...

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MONDAY, SEPTEMBER 18th

A. Take 20 minutes to find today’s 1-RM Clean & Jerk

B. Complete as many rounds and reps as possible in 8 minutes of:

4 Ground to Overhead (185/125 lbs)

8 Chest-to-Bar Pull-Ups

Rounds Goal: 8

C. 2-3 Rounds (CASH OUT)

Bike 2min

5 Slow Dragonflies

5 Slow Strict Knees to Elbow

10 Seated Pike Double Leg Lifts

TUESDAY, SEPTEMBER 19th

A. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Dumbbell Thrusters (50/35lbs)

10 Box Step-Overs with Dumbbells

250 Meter Row/ 200m Run *athletes choice, can alternate

Rounds Goal: 6 per athlete

WEDNESDAY, SEPTEMBER 20th

A. Four sets of:

Deadlift x 6 reps @ 65-75%

Push-Ups x Max reps @ 1010

(set is over if you break tempo)

B. Four rounds for time of:

25 Kettlebell Swings (24/16 kg)

50 Double-Unders

Goal Time: 7-12...

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MONDAY, SEPTEMBER 11th

A. Four sets of:

Hang Snatch x 2.2

(rest 10 seconds between doubles)

B. Complete as many rounds and reps as possible in 20 minutes of:

Run 1 Mile, then...

6 Thrusters (115/75 lbs)

9 Pull-Ups

12 Box Jumps (30″/24″)

*only run mile once, then repeat rounds of the 3 movements until clock expires

TUESDAY, SEPTEMBER 12th

A. Five sets for Quality:

Deadlift x 5-7 reps

Kettlebell Swings x 15 reps

Push-Ups x 10-15 reps

B. For time:

Row 2000 Meters

WEDNESDAY, SEPTEMBER 13th

A. In 12 minutes complete 6 sets of:

Shoulder Press

*Set 1 – 3 reps @ 80-85%

*Set 2 – 2 reps 85-90%

*Set 3 – 1 rep 90-95%

*Set 4 – 3 reps (same)

*Set 5 – 2 reps

*Set 6 – 1 rep

B. Every minute, on the minute, for 12 minutes:

Minutes 1-4 – Assault Bike x Max calories in 30 seconds

Minutes 5-8 – Walking Lunges x Max reps in 30 seconds

Minutes 9-12 –...

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MONDAY, SEPTEMBER 4th

Labor Day - No WOD

TUESDAY, SEPTEMBER 5th

A. QUALITY work for 15 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Practice

10m Freestanding OR Wall Run OR Walk Walks x 3-4 reps )

Station 3: Hollow Body Rocks x 10 reps

B. Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 10/7 Calories of Assault Bike

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 30-Second Front Leaning Rest on Rings

Scale reps to finish at least by :45 mark each minute

WEDNESDAY, SEPTEMBER 6th

A. Take 15 minutes to build to today’s 1-RM Split Jerk

B. Three rounds for time of:

400 Meter Run

10 Ground to Overhead (135/95 lbs)

20 Chest-to-Bar Pull-Ups

Goal Time: 13-18 minutes

Scale to 200m Run, 10 GTOH, 15...

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MONDAY, AUGUST 28th

A. Four sets of:

Alternating Reverse Lunge x 8 reps each leg @ 20X1

(perform these with a barbell in the front rack position)

(Weighted) Strict Pull-Ups x 8 reps

B. Every minute, on the minute, for 10 minutes:

10 Thrusters (95/65 lbs)

5 Burpees

*Scale to 8/4, or 7/3

TUESDAY, AUGUST 29th

A. Every minute, for 10 minutes (10 sets):

Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean

*Sets 3-4 – 70-75%

*Sets 5-6 – 80-85%

*Sets 7-10 – 90+%

B. “Elizabeth”

Complete rounds of 21, 15 and 9 reps for time of:

Power Clean (135/95 lbs)

Ring Dips

Goal Time: 5-10 minutes

Scale to 15/12/9's

WEDNESDAY, AUGUST 30th

A. Four sets of:

Shoulder Press x 3 reps @ 80-90%

Pistols x 3-5 reps

B. For time:

15 Shoulder-to-Overhead (95/65 lbs)

20 Pull-Ups

25 Overhead Squats (95/65 lbs)

15 Shoulder-to-Overhead

20...

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MONDAY, AUGUST 21st

A. Solar Eclipse WOD

For time:

8 Squat Cleans (185/125lbs)

21 Burpees to 6″ Touch

8 Shoulder to Overhead (165/115lbs)

21 Strict Handstand Push-Ups

8 Ground to Overhead (155/105lbs)

21 Chest to Bar Pull-ups

B. Coach Led Cash Out

TUESDAY, AUGUST 22nd

A. Against a three minute running clock, complete:

350/300 Meter Row

Double-Unders x Max Reps

Rest 90 seconds and then…

Against a three minute running clock, complete:

30/20 Calories of Assault Bike

Strict Bar Dips x Max Reps

Rest 3 minutes, and repeat (Total 18min)

B. Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – V-Up to V-Sit x 6-8 reps

Interval 2 – Hand Plank Arch/Hollows x 6-8 reps

WEDNESDAY, AUGUST 23rd

A. In 15 minutes, complete five sets of:

Cleans x 1.1.1

(working sets 80-85%)

B. Every minute, on the minute, for 20 minutes (5 sets of...

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MONDAY, AUGUST 14th

A. Every 6 minutes, for 24 minutes (4 sets) for time:

500 Meter Row

25 Wall Ball Shots (30/20 lbs to a 10′ target)

Goal Time: < 4 min intervals

B. Three sets of:

Down N Back Reverse Sled Drag (use double black straps)

Down N Back Sled Push

* Go AHAP w/o walking + rest 2-3 min btw sets

TUESDAY, AUGUST 15th

A. Four sets of:

Bench Press x 4-6 reps @ 70-80%

Strict Pull-Ups x Max Reps

B. Five rounds for time of:

400 Meter Run

30 Kettlebell Swings (24/16 kg)

20 Push-Ups

Goal Time: 20-25 minutes

WEDNESDAY, AUGUST 16th

A. Every 2 minutes, for 12 minutes (6 sets):

Hang Snatch + Snatch

Build from 65-70% to today’s heavy.

B. Five rounds for time of:

10 Hang Power Snatches (95/65 lbs)

30 Double-Unders

Goal Time: 4-9 minutes

THURSDAY, AUGUST 17th

A. Five sets of:

Back Squat x 3 reps @ 80-90%

B....

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MONDAY, AUGUST 7th

A. Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.

B. Against a 3-minute running clock…

Row 500 Meters

135/95 lbs Ground to Overhead x Max reps

Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

TUESDAY, AUGUST 8th

A. Three sets of:

Front Squat x 5 reps @ 30X1, around 55-65%

Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0

(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)

Four sets for time of:

20/15 Calories of Rowing

15 Box Jump-Overs (30/24", can use hands)

10 Burpee Pull-ups

Rest 2 minutes

Go as hard as you can and record times for each set.

WEDNESDAY, AUGUST 9th

A. Take 15 minutes and find today’s 1-RM Clean and...

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MONDAY, JULY 31st

A. Two sets for time:

800 meter Run

30 Thrusters (95/65 lbs)

30 Toes-to-Bar

5 Rope Climbs

Rest 3 minutes

B. Three sets of:

100-Foot Suitcase Carry (Left)

6-10 Tempo Ring Dips @ 2111

100-Foot Suitcase Carry (Right)

Rest as needed

TUESDAY, AUGUST 1st

A. Every minute for 10 minutes (10 sets):

Clean and Jerk x 1 rep @ 80-85%

B. Every 2 minutes, for 20 minutes (10 sets) for time:

12/10 Calorie Row

10 Burpees over the Erg

WEDNESDAY, AUGUST 2nd

A. Take 15 minutes to find today’s 1-RM Push Press

B. For time:

Three rounds of:

50 Double Unders

12 Hang Squat Cleans (135/95lbs)

9 Handstand Push-Ups

Immediately followed by. . .

Three sets of:

10 Cal Row/ Assault Bike

10 Barbell Twists

* perform at cooldown pace

THURSDAY, AUGUST 3rd

A. Deadlift x 15 reps

Ring Push-Ups x Max...

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MONDAY, JULY 24th

A. For time:

1000 Meter Row

60 Wall Ball Shots (20/14 lbs)

30 Strict Handstand Push-Ups

Rest until the running clock reaches 20:00, and then…

B. Three rounds for time of:

500 Meter Run

20 Wall Ball Shots (20/14 lbs)

10 Strict Handstand Push-Ups

C. Two sets of:

Hollow Hold OR Rocks x 60 seconds

Single-Arm DB Row x 12 reps each arm @ 2111

TUESDAY, JULY 25th

A. Complete as many rounds and reps as possible in 8 minutes of:

Row 350/250 meters

10 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Rest 4 minutes, and then…

B. Complete as many rounds and reps as possible in 8 minutes of:

5 Strict Supinated-Grip Pull-Ups

10 Box Jump-Overs

Rest 4 minutes, and then…

C. Complete as many rounds and reps as possible in 8 minutes of:

12/8 Calories of Assault Bike

12 Push-Ups

WEDNESDAY, JULY 26th

A. Shoulder...

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MONDAY, JULY 17th

A. Three sets of:

Front Squat x 4 reps @ 41X1

Weighted Pull-Ups x 2 reps @ 2110

B. Five sets for time of:

15 Wall Ball Shots (30/20lbs)

15 Pull-Ups

Rest 60 seconds

TUESDAY, JULY 18th

A. Five sets of:

3-Position Clean

(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)

(increase weight each set, 60-80%)

B. Complete as many rounds and reps as possible in 9 minutes of:

6 Ground to Overhead (135/95 lbs)

12 Toes to Bar

WEDNESDAY, JULY 19th

A. Five sets of:

Bench Press x 5 reps @ 20X1

(stay around 75%)

B. Three rounds for time of:

400 Meter Run

40/30 Push-Ups

40 Air Squats

THURSDAY, JULY 20th

A. Deadlift

5-3-2-1 (50-80%), then...

Set new 3RM

B. “Lucky Sevens”

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

7 Box Jumps...

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MONDAY, JULY 10th

A. Deadlift

Set 1 – 3 reps

Set 2 – 2 reps

Set 3 – 1 rep

Set 4 – 3 reps

Set 5 – 2 reps

Set 6 – 1 rep

Start around 80% and end around 100%

B. Three rounds for time of:

20 Calories of Assault Bike

15 Toes to Bar

10 Single-Arm Dumbbell Snatches (50/35 lbs)

TUESDAY, JULY 11th

A. Eight sets of:

Back Squat x 2-3 reps @ 30X1

(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B. Complete rounds of 21, 15, and 9 reps of:

Strict Handstand Push-Ups

Push Press (135/95 lbs)

Push-Ups

WEDNESDAY, JULY 12th

A. Four sets of:

Push Press x 3-5 reps @ 70-80%

L-Sit Tuck to Extension x 7-10 reps @ 1212

B. Complete as many rounds and reps as possible in 8 minutes of:

3 Thrusters (135/95 lbs)

6 Pull-Ups

12 Kettlebell Swings (32/24 kg)

THURSDAY, JULY 13th

A. Five sets...

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MONDAY, JULY 3rd

A. Four sets of:

Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Ring Push-ups x 8 reps @ 21X0

B. 2 Rounds for max reps/calories:

2 Minutes of Assault Bike (for calories)

Rest 1 minute

2 Minutes of Burpee Box Jump-Overs (24″/20″)

Rest 1 minute

2 Minutes of Rowing (for calories)

Rest 1 minute

TUESDAY, JULY 4th

July 4th Holiday

8am + 9am Classes ONLY

HERO WOD "Collin"

Six rounds for time of:

Carry 50 pound sandbag 400 meters

115/75 pound Push press, 12 reps

12 Box jumps, 24 inch box

115/75 pound Sumo deadlift high-pull, 12 reps

WEDNESDAY, JULY 5th

A. Four sets of:

Shoulder Press x 3 reps

Strict Toes to Bar x 6 reps @ 2110

B. Complete as many rounds and reps as possible in 6 minutes of:

12 Pull-Ups

12 Thrusters (95/65 lbs)

30 Double-Unders

C. Complete 3 sets, not for time:

Down N...

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MONDAY, JUNE 26th

A. Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X0

Plank Hold x 60 seconds

B. Five rounds for time of:

5 Dumbbell Complexes*

10 Toes to Bar

Start from the plank with dumbbells in hands,

One rep of the Dumbbell Complex =

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

TUESDAY, JUNE 27th

A. Four sets of:

Push Press x 3-5 reps

Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110

B. For time:

10 Wall Ball Shots (30/20 lbs to 10′ Target)

20 Overhead Walking Lunge with Med Ball

9 Wall Ball Shots

18 OH Walking Lunge with Med Ball

8 Wall Ball Shots

16 OH Walking Lunge with Med Ball

1 Wall Ball Shot

WEDNESDAY, JUNE 28th

A. Take 15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

If you lose positioning or...

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MONDAY, JUNE 19th

A. Four sets of:

Deadlift x 5 reps @ 75-80%

Pigeon stretch between sets

B. RETEST (4.10.17)

Three rounds for time of:

400 Meter Run

40 Double-Unders

20 Alternating Reverse Lunges with Kettlebells (24/16 kg)

TUESDAY, JUNE 20th

A. Four sets of:

Single-Arm Dumbbell Row x 6-8 reps @ 2111

L-Sit x 45-60 seconds (accumulated)

B. In teams of two, with only one partner working at a time, partners alternate to complete 5 rounds each of:

5 Man-Makers (55/35 lb)

Burpee + PC + Thruster

C. With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:

5 Renegade Rows

10 Dumbbell Thrusters

100 Meter Run

WEDNESDAY, JUNE 21st

A. Five sets of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build up from 70-90% each set

B. Four rounds for time of:

10 Hang Squat Snatches (115/75 lbs)

20 Box Jump-Overs...

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MONDAY, JUNE 12th

A. Three sets of:

Front Squat x 8 reps @ 2011 @ 60-70%

Ring Dips x Max Reps

B. Three rounds for time of:

500 Meter Row

20 Push-ups

20 Power Snatch (75/55lbs)

TUESDAY, JUNE 13th

A. Against a 6 minute running clock, perform the following for max reps:

Run 200m Meters

Strict Handstand Push-Ups x Max Reps

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

5 Burpees

10/7 Calories on Assault Bike

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

30 Double-Unders

10 Toes to Bar

WEDNESDAY, JUNE 14th

A. For time:

50 Wall Ball Shots (30/20 lbs)

40/30 Calories of Assault...

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MONDAY, JUNE 5th

A. Take 15 minutes to find 1-RM Split Jerk

B. Five rounds for time:

21/15 Calorie Bike

18 Wallballs (20/14)

12 Weighted Box Step-ups (53/35)

* 6 each leg

TUESDAY, JUNE 6th

A. 0:00-10:00:

1 Mile Run

Max Clean & Jerk (135/95) in remaining time

10:00-13:00:

Rest

13:00-20:00:

800 Meter Run

Max Power Snatch (115/80) in remaining time

20:00-23:00:

Rest

23:00-27:00:

400 Meter Run

Max Front Rack Walking Lunges (95/65) in remaining time

WEDNESDAY, JUNE 7th

A. Five sets of:

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 3 minutes

B. Three sets for time of:

100 Double-Unders

30 Kettlebell Swings

15 Pull-Ups

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

THURSDAY, JUNE 8th

A....

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MONDAY, MAY 29th

Murph

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.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

To learn more about Murph click here

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

TUESDAY, MAY 30th

A. Four sets of:

Shoulder Press x 3 reps @ 21X1 @ 75-85%

Rest 2-3 minutes – working on lower body mobility during rest...

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MONDAY, MAY 22nd

A. Four sets of:

Deadlift x 10 reps @ 2011 - 50-60%

GHD supine hold x :30-:60

Rest 1-2 minutes between sets

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/20″)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

TUESDAY, MAY 23rd

A. Four sets of:

Weighted Pull-Up x 2-3 reps @ 21X0

Rest 15-20 seconds

Strict Pull-Up x Max Reps @ 20X0

Rest 15-20 seconds

L-Sit x 30-45 seconds (accumulated)

Rest 1-2 minutes between sets

B. In teams of two, complete four rounds for time of:

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

400 Meter Run

(Partition the reps however you see fit, and stay with your partner on the run.)

WEDNESDAY, MAY 24th

A. Complete as many rounds and reps as possible in 8 minutes of:

Row 250 Meters

5 Strict Handstand...

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MONDAY, MAY 15th

Shoulder Press

A. Four sets of:

Shoulder Press x 6 reps @ 20X1

Stay at 60-70% for all four sets

Hollow Rocks x 30-45 seconds

Metcon (Time)

B. In teams of three, complete five rounds each for time of:

250/200 Meter Row Sprint/ 20/15 Cals on Assault Bike

10 Push Presses (155/105 lbs)

TUESDAY, MAY 16th

Deadlift

A. Four sets of:

Deadlift x 5 reps @ 30X1

Stay at 70-75% for all four sets

Tall Box Jumps x 10 reps

(jump up, then step down on these)

Metcon (AMRAP - Rounds and Reps)

B. Complete as many rounds and reps as possible in 15 minutes of alternating rounds with partner:

10 Power Cleans (155/105 lbs)

10 Burpees

WEDNESDAY, MAY 17th

Front Rack Lunge

A. Four sets of:

Front-Racked Alternating Reverse Lunges x 10 reps each leg @ 20X1

Handstand Push-Ups x Max reps OR Max Effort Handstand Hold

Metcon (Time)

B. Four rounds for time...

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MONDAY, MAY 8th

Push Press

A. *Set 1-2 --5 reps, approx 70-75% 1RM

*Sets 3-4, --3 reps, approx 80-85% 1 RM

B. In teams of 3, complete three rounds for time of:

15 Thrusters (95/65lbs)

20 Box Jumps (24/20")

400 Meter Run

Partner A does Thrusters, Partner B does Box Jumps, Partner C Rests. Rotate through the Thrusters and Box Jumps until everyone has completed, then complete 400m Run together.

TUESDAY, MAY 9th

Clean

A. In 15 minutes, complete four sets of:

Clean x 1.1.1

B. Three sets for time, with partner:

AMRAP Cal Row, while partner completes...

20 KB Goblet Squats (24/16kg)

20 Kettlebell Swings (24/16kg)...

Then switch tasks

Rest 2 minutes ( or while 2 other athletes use rower and complete their set)

WEDNESDAY, MAY 10th

Back Squat

A. Three sets of:

Back Squat x 6 reps @ 32X1, approx 55-60% of 1RM

Wall Slides x 5 reps @ 3030

B. Complete as many...

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MONDAY, MAY 1st

A. Four sets of:

Deadlift x 3 reps @ 20X1

Rest 20 seconds

Handstand Push-Ups x Max Reps in 60 seconds

Rest 2 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:

15 Kettlebell Swings (24/16 kg)

30 Double-Unders

TUESDAY, MAY 2nd

A. Every 90 seconds for 12 minutes (8 sets):

Hang Snatch + Snatch

Build over the course of the 8 sets to something heavy-ish for today.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/14 lbs)

12 Burpees

WEDNESDAY, MAY 3rd

A. Weighted Pull-ups

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2 minutes between sets, building to today’s 1-RM

(Negative Pull-ups 5/4/2/2/2/2 reps)

Complete 10-20 Hollow Rocks between sets

B. Three rounds for time of:

400 Meter Run

20 Pull-Ups

10 Strict...

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MONDAY, APRIL 24th

A. Every minute, for 4 minutes (4 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every minute, for 4 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

B. Complete as many rounds and reps as possible in 9 minutes of:

30 Double-Unders

6 Snatches (135/95 lbs)

TUESDAY, APRIL 25th

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

Back Squat x 1 rep @ 101+%

B. For time:

30/20 Calories of Assault Bike

30 Thrusters (115/75 lbs)

30 Chest-to-Bar Pull-Ups

WEDNESDAY, APRIL 26th

A. QUALITY 15 minutes: (3 sets)

Station 1 – Rope Climb Technique Work – no...

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MONDAY, APRIL 17th

A. QUALITY 12 minutes:

2-3 Ring/Bar Muscle-ups

Handstand Hold/Walk 60 sec

L-Sit Hold accumulate 60 sec

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

12 Power Cleans (135/95 lbs)

12 Pull-ups

12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

TUESDAY, MARCH 18th

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

Push Press

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

If the following 5 sets were successful, then...

*Set 6 - 1 rep @ 101%, new 1RM

B. 7 Rounds for Time:

7 Kettlebell Swings (70/53lbs)

14 Wall Ball (20/14lbs)

21 Ab Mat Sit-ups

WEDNESDAY, APRIL 19th

AMRAP 20 minutes, with teams of 3:

50m Sled Push (135/95lbs)

100m MB Run (30/20lbs)

200m Run

*50m Sled is one trip down and back

*100m MB Run is to end of...

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MONDAY, APRIL 10th

A. Deadlift

*Set 1 – 65% x 6 reps

*Set 2 – 75% x 4 reps

*Set 3 – 85% x 2 reps

*Set 4 – 90% x 1 rep

*Set 5 – 95% x 1 rep

*Set 6 – 100-101% x 1 rep (New 1- RM Attempt)

Rest 2 minutes between sets.

B. Three rounds for time of:

400 Meter Run

40 Double-Unders

20 Alternating Reverse Lunges with Kettlebells (24/16 kg)

TUESDAY, APRIL 11th

A. Every 2 minutes, for 8 minutes (4 sets):

Shoulder Press x 6 reps @ 20X1

Active Recovery between sets: Hollow Rocks x 20 (arms down by side)

B. For max reps in 10 minutes:

Row 1000 Meters

Max Reps Wall Ball Shots (20/14 lbs)

C. 3 rounds NOT for time of:

20 AbMat Sit-ups

Waiter Walk (Left Arm), pick load, 50 ft

Waiter Walk (Right Arm), pick load, 50 ft

* 50 ft is 1 down n back in parking lot OR curb to curb

WEDNESDAY, APRIL 12th

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1...

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MONDAY, MARCH 27th

A. Every 5 minutes, for 25 minutes (5 sets) for times:

Row 500 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

Please note times for each of the five sets.

B. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

TUESDAY, MARCH 28th

TUESDAY, MARCH 28th

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 83%

B. For time:

Run 800 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters

WEDNESDAY, MARCH 29th

WEDNESDAY, MARCH...

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MONDAY, MARCH 20th

A.Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

B. Five rounds for time of:

40 Double-Unders

20 Kettlebell Swings (24/16lbs)

10 Ring Dips

TUESDAY, MARCH 21st

A. Every 5 minutes, for 15 minutes (one set of each):

Station 1 – Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – Muscle-Up...

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MONDAY, MARCH 13th

A. Every 90 seconds for 15 minutes (10 sets):

Hang Clean + Clean + Clean

*build over the course of 10 sets

FITNESS:

A. Four sets of:

Goblet Squat x 16 reps

Single-Arm Dumbbell Press x 8 reps each

100-Meter Suitcase Carry + Waiter’s Carry

B. Complete as many rounds and reps as possible in 8 minutes of:

5 Power Cleans (135/95 lbs)

10 Burpee Over the Bar

TUESDAY, MARCH 14th

A. Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 80% x 2 reps

*Set 5 – 90% x 2 reps

*Set 6 – 95% x 2 reps

Rest 3 minutes between sets.

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

10 Toes to Bar

15 Box Jumps (24″20″)

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

WEDNESDAY, MARCH 15th

A. Three sets of:

Bench Press x Max reps @ BW/ .75%BW

Rest 2 minutes

B. Against a 3-minute...

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MONDAY, FEBRUARY 20th

Every 10 minutes, for 40 minutes (4 sets) for times:

  • Row 1000/ 800 Meters (IF over 2min 500m pace)
  • 9 Toes to Bar
  • 12 Chest-to-Bar Pull-Ups
  • 15 Handstand Push-Ups

Scale as needed in order to be finished by 8min mark.

TUESDAY, FEBRUARY 21st

  • A. QUALITY 15 minutes (10 sets): Power Clean + Split Jerk
  • Build over the course of the 10 sets to something heavy.
  • B. For time:
  • 50 Wall Ball (20/14 lbs)
  • 100 Double-Unders
  • 40 Wall Ball
  • 80 Double-Unders
  • 30 Wall Ball
  • 60 Double-Unders
  • 20 Wall Ball
  • 40 Double-Unders
  • 10 Wall Ball
  • 20 Double-Unders

WEDNESDAY, FEBRUARY 22nd

  • A. Every two minutes, for 10 minutes (5 sets):
  • Back Squat
  • *Set 1 – 5 reps @ 45-55%
  • *Set 2 – 5 reps @ 55-65%
  • *Set 3 – 3 reps @ 65-75%
  • *Set 4 – 2 reps @ 75-85%
  • *Set 5 – 2 reps @ 80-90%
  • Immediately...
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