Blog Archives

Thursday 2/1/24

1/31/2024

For Time:

5,000/4,500 Meter Bike Erg
300 Double Unders
2,000/1,800 Meter Row

Time Cap: 30 Minutes, Partition However You'd Like

Wednesday 1/31/24

1/31/2024

4 Rounds for Quality

Bench Press: 6-8
MU,Dip, or Negative Pull-up practice
Double Under Practice

EMOM 16

10 Strict Presses (AHAP)
20 Alternating RKBS (AHAP)
30-50 Double Unders
40 Hollow Body Flutter Kicks + 40 Russian Twists

Tuesday 1/30/24

1/29/2024

4 Sets of AMRAP: 3

14 Sit-ups
7 Deadlift
7 Push Press

Rest 1 Min Between AMRAPS

Monday 1/29/24

1/28/2024

Thrusters

2-2-2-2-1-1-1-1, building

21-15-9

Clusters 75/55
Toes to Bar

Saturday 1/27/24

1/26/2024

EMOM for 20

2 Alternating Turkish Get Ups (55/35)
12-15 Toes to Bar (Rx+ 4-7 Bar Muscle Ups)
10-12 Box Jump Overs (24/20, Rx+ 30/24)
12-15 Overhead Squats (45/35, Rx+ 75/55)
15-20 Russian Kettlebell Swing (24/16, Rx+ 32/24)

Friday 1/26/24

1/25/2024

3 Rounds for time of:

400m Run
40 Sit-ups
10 Back Squats, 65% 1RM

Thursday 1/25/24

1/24/2024

4-5 Rounds - 2:00 AMRAP

Buy In: 10/8 Calorie Bike
Man Makers with remaining time
Rest 3 minutes

100/80 Calorie Row (Rx+ 70/55)
50 Pull Ups (Rx+ C2B)
50 Burpees
100 Double Unders

Wednesday 1/24/24

1/24/2024

Strict Press

8-8-8 (Start First Set at 60% & Build)

4-8-16-20-24...(AMRAP 10):

Kettlebell Goblet Lunges
Kettlebell Swings (55/35)
Box Jumps (24"/20")

*Score: Rounds + Reps

Tuesday 1/23/24

1/22/2024

5 Sets

Tempo Back Squat (31X1) - 5 Reps
Push Up, 5 sets of 8-10 (Rx+ Feet Elevated and/or Dumbbell Deficit)

21-15-9

Handstand Push Ups (Rx+ Strict)
Calorie Row
Wall Balls (20/14)

Monday 1/22/24

1/21/2024

Alternating 4 Rounds
1. Touch and Go Power Snatch

1-1-1-1, building

2. Gorilla Row,

8-10/side, across

13 minute AMRAP

1 Strict Pull Up
3 Deadlifts (185/125, Rx+ 275/185)
6 Box Step Ups
9 Sit Ups

Saturday 1/20/24

1/19/2024

3 Rounds for time of:

600/500m Row - 1200/1000m, Air Bike
60 Air Squats
30 Russian Kettlebell Swings, 53/35
20 Ring or Bar Rows

*Start & finish with a 1:00 L-sit
*Make the Ring/Bar Rows difficult

Friday 1/18/24

1/18/2024

EMOM x 40 (10 Rounds):

Minute 1- Max Calorie Row
Minute 2- Max Box Jump Overs
Minute 3- Max Calorie Bike
Minute 4- Rest

Thursday 1/18/24

1/17/2024

Hang Power Clean

5-5-5-5...5RM*

Power Clean

3-2-1-1-1...1RM*

*The number of sets isn't as important as
approaching a 5 rep and 1 rep max.

3-4 Rounds (same weight)

10 BB Curls
10 BB Floor Press
10 Seated Press

Wednesday 1/17/24

1/16/2024

3 Rounds For Time:

30-20-10 Front Squats
1,500/1,200 Meter Bike (750/600m Row)
90 Double Unders

Round 1: (95/65)
Round 2: (135/95)
Round 3: (185/125)

*Time Cap: 30 Minutes

Tuesday 1/16/23

1/15/2024

4 Rounds

Assault Bike Sprint, 15 on/15 off x2
Max Effort Bar Hang (Rx+ Single Arm)
Max Hollow Rocks in 1 minute

AMRAP: 3

Assault Bike
1 minute rest

AMRAP: 6

Burpee Toes to Bar
1 minute rest

AMRAP: 6

Calorie Row
1 minute rest

AMRAP: 3

Double Unders

Monday 1/15/24

1/14/2024

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Saturday 1/14/24

1/12/2024

For Time (38 Minute Cap):

4,000/3,600 Meter Bike Erg
2,000/1,800 Meter Row
100 Dumbbell Snatches (50/35)

Performed As Intervals:
2 Minute Work
1 Minute Rest

Friday 1/12/24

1/11/2024

Bench Press

2-2-2

AMRAP 8:

20 Box Jumps (24"/20")
20 Thrusters (75/55)

*Start First Working Set at 82% & Build

THursday 1/11/24

1/10/2024

Dead-Lift

5-5-3-3-1-1

Build to a 1-rep-max

Wednesday 1/10/24

1/10/2024

3-4 Rounds

Assault Bike Sprint, 15 on/15 off x2
Max Effort Bar Hang (Rx+ Single Arm)
Max Hollow Rocks in 1 minute

For Time:
30 Toes to Bar

30 second rest

30 Pull Ups

30 second rest

1,000/800m Row

1 minute rest

2000/1600 Bike

1 minute rest

30 Box Step Ups (Rx+ DB Weighted 50/35)

30 second rest

30 Box Jump Overs

tUESDAY 1/9/23

1/8/2024

Partner AMRAP: 21

16 Slam Ball: Squat - Toss - Squat
14 Slam Ball: Sit-up - toss - Sit-up
12 Slam Ball: back to back pass around - 6L and 6 R rotation
10 Ball Slams: 5/5 alternating

12 alternating burpees (6 each) @ 4:00/8:00/12:00/16:00

Going Solo: AMRAP 21

16 Slam Ball Shots
14 Slam Ball Sit-ups
12 Russian Twists
10 Slam Balls
8 Burpees

Monday 1/8/23

1/7/2024

Thruster

5-4-3-2-1, building

6 Rounds - AMRAP: 1

5 Thrusters (105/70, Rx+ 135/95)Lateral Burpees over Bar w/ remaining time
1:00 Rest

Saturday 1/6/23

1/5/2024

(Teams of 3) AMRAP 1:30 x 15 Rounds:

P1: Calorie Bike Erg
P2: Calorie Row
P3: Wallballs (20/14)

Rest 30 Seconds Between Rounds

* 5 Times Each Station Per Teammate
* Score: Total Bike Calories + Row Calories + Wallballs
* Keep Monitors Running & Record Wallballs During Rest

Friday 1/5/23

1/4/2024

10 Rounds For Time:

5 Strict Pull-ups
10 Step Back Lunges
15 AbMat Sit-ups
30 Double Unders

Time Cap: 25 Minutes

Thursday 1/4/23

1/3/2024

Dead-lift

4-3-2-2-2.... (Build to a 2rMax) in 20-25 minutes

Double Over Grip until you Can't
Focus to keep shins vertical
Touch & Go Reps okay

Tabata Bike Calories

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