Blog Archives

Tuesday 2/28/23

2/27/2023

Eat Better!

Study Finds Obese People Might Have Alzheimer’s-Like Brain Atrophy (read)

EMOM for 30

Max Effort Calories on Bike
Max Effort Box Step Overs (Rx+ Goblet)
Max Effort Calories on Rower
Max Effort No Pushup Burpee Toes to Bar
Max Effort Alternating RKBS
Rest

Monday 2/27/23

2/26/2023

EMOM for 20

Squat Clean, building

9 minute AMRAP

1 Strict Pull Up
3 Toes to Bar (or 1 Bar Muscle Up)
9 Wall Balls (20/14)

Saturday 2/25/23

2/25/2023

AMRAP: 15

5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
- Add 5 burpee pull-ups after each round.

Immediately 5 Min:

1-rep max Thruster

February 23rd, 2023

2/23/2023

5 rounds

250m Row
25 Double Unders or 75 Single Unders

Skill Work: Power Snatch

Power Snatch 3-2-1-1-1

3 Power Snatch @ 50%
2 Power Snatch @ 60%
1 Power Snatch @ 65%
1 Power Snatch @ 70%
1 Power Snatch @ 75%

Thursday 2/23/23

2/22/2023

Amrap: 9

40 Double Unders
20 Air Squats
200m Run
10 Wallballs

Wednesday 2/22/23

2/21/2023

Bench Press
5-5-5-5-5

AMRAP 12

15 Mountain Jacks
10 Bench Press
5 Bulgarian Split Squats (R+L=1)

Tuesday 2/21/23

2/20/2023

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (for time or not)

KB Swing (R+A=1)
Ab/Core move of choice x2
Box Jump

*Sub Pull-ups or Burpees on 6's & 9's
** Mix in 60 Cals on Bike at any point during the WOD
***Ask me if you don't understand, its okay

mONDAY 2/20/23

2/19/2023

Skill: Dead-lift, thoroughly warm up with dead-lift before the WOD

Alternating AMRAP: 16

Dead-lift at 70% 1-rep max*
:20 row for meters (score is best and worst time combined)

*1st set determines # of reps for rounds 2-8

Post WOD:

Choice of 1000m run or row

(or)
AMRAP 5

10 Weighted Sit-up
10 Mountain Jacks
10 Abs of choice

Saturday 2/18/23

2/19/2023

AMRAP 14:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

Monday 2/13/23 - fRIDAY 2/17/23

2/11/2023

Monday
Back Squat

10 sets of 3, building

5 Rounds, not timed

5-10 Strict Pull Ups
15 Wall Balls (20/14, Rx+ 25/16)
10-12 Calorie Row

Tuesday
Partner Conditioning: 4 Rounds
P1: 750/600m Row
P2: AMRAP

10 Hang Dumbbell Snatches
15 Tuck Ups
20 Groiners

Wednesday
Bench Press

5-5-5-5-5

AMRAP 12

15 Mountain Jacks
10 Dumbbell Floor Press
5 Burpees

3 Attempts

30 seconds bike for calories

Thursday

500/400m Row
12 DB Step Overs (40/25lb) (24/20”)
24 Power Clean (95/65lbs)
12 DB Step Up Over
30 Push Jerk (95/65lbs)
12 DB Step Up Over
24 Power Clean (95/65lbs)
12 DB Step Up Over
500/400m Row

Goal: 14-20 mins

Friday
EMOM: 20

Min 1: 5 High Box Jump (30/24”) + 5 Barbell Deadlift
Min 2: 2 Squat Clean + 2 Push Jerk

Rx = 155/115lbs

Saturday 2/11/23

2/10/2023

[TEAMS OF 3]
AMRAP 8:

Max Bike Calories
*100ft. Plate Carry (135/90)

-Rest 1 Minute-

AMRAP 8:

Max Walking Lunge
*100ft. Farmers Carry (70's/50's)

-Rest 1 Minute-

AMRAP 8:

Max Row Calories
*100 Meter Dumbbell Run (50/35)

PARTNER 1: Machine
PARTNER 2: Odd Object
PARTNER 3: Rest

*Partners Switch After Odd Object Carry Is Complete
*Score: Total Calories Completed On Each Machine/Lunge

Friday 2/10/23

2/9/2023

Friday 2/10/23

For 12 minutes complete:

3 deadlifts on the odd minutes
3 shoulder presses on the even minutes

Use 80% of your max deadlift and shoulder press

Thursday 2/9/23

2/8/2023

4 Rounds for time:

12 Toes to Bar
20 Front Rack Lunge (115/75lbs)
500/400m Row

Goal: 17-23 Minutes

Wednesday 2/8/23

2/8/2023

“What is important is seldom urgent, and what is urgent is seldom important.” Dwight Eisenhower

Build to Heavy a Complex:

1 Power Snatch
1 Hang Squat Snatch

10 Rounds (18 min cap):

3 Power Snatches (135/95)
15 Wall Balls (20/14)

Tuesday 2/7/23

2/6/2023

Tabatas:

Row for Calories
American KB Swing
Sit-ups
Bike Calories
Mountain Climber Toe Taps

AMRAP 4

Wall Ball Sit-ups

Monday 2/6/23

2/5/2023

Build to a Heavy:

1 Front Squat

21-15-9

Thrusters (95/65)
Pull-ups

Saturday 2/4/23

2/4/2023

AMRAP 30:

Partner 1: Row Calories
Partner 2: Bike Calories
Partner 3: 1 Round of "DT"

1 Round of "DT"

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

fRIDAY 2/3/23

2/2/2023

AMRAP 18

18-calorie row
12 push-ups
6 dumbbell squat snatches, alternating

♀ 40-lb DB ♂ 60-lb DB

Thursday 2/2/23

2/1/2023

Getting fit is more about being consistent than it is about being the strongest!

Deadlift
5 sets of 5, building

5 Rounds AMRAP:2

5 Power Cleans (95/65)
10 Front Rack Reverse Lunges
Calorie Row/Bike/Shuttle
Rest 1 minute

Wednesday 2/1/23

2/1/2023

Partner AMRAP 21 (+finish the current set)

A: 40 KB Swings
B: AMRAP Single Unders
A: AMRAP Single Unders
B: 40 KB Swings
A+B: 40 Medball Squat to partner toss

Team Score: total Singles Unders

AMRAP 4

7 Burpees
14 Medball Sit-ups to partner toss