Blog Archives

Friday 4/18/25

4/17/2025

Progressive warm-up | 10:00

1:00 row (easy)
10 single-leg calf raises/leg
10 alternating step-ups (slow)

:45 row (moderate)
20 alternating toy soldiers
10 alternating step-ups (fast)

:30 row (fast)
:15 Samson stretch/lunge/leg
5 box jumps (slow)

:20 row (sprint)
10 box jumps (fast)

5 rounds for time:

15 toes-to-bars
20 box jumps & step down (20/24 in)

Post-workout

4 x 4:00 rounds: 400-meter row

Thursday 4/17/24

4/16/2025

3 Rounds for Quality

10 reps/arm Tempo (31X1) SA DB Row
10 reps Tempo (21X1) Dips

6 Rounds for Time:

8 Goddessmakers* (2x35s/25s)
200 Meter Run
Rest 2 Minutes between Rounds

*Goddessmaker (unbroken)

1 DB Push-Up
1 Rt-Arm Plank Row
1 Lft-Arm Plank Row
1 DB Clean
1 Front Squat
1 Push Press
1 Overhead Reverse Lunge (each leg)

Wednesday 4/16/25

4/15/2025

Squat warm-up | 8:00
3 sets:

20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats

Back Squat

3-3-3-3-3-3-3

Stretching Accumulate:

1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)

Tuesday 4/15/25

4/14/2025

5 rounds for time of:

350-meter run
50-meter walking lunge

As you are performing the lunges, focus on getting close to touching the back knee to the ground, but don't, to protect your knees. 50 m = straight out from our doorway to the top of Minehan.

Scaling: Reduce the distance of the run and the walking lunges.

Beginner option: 5 rounds for time of:

175-meter run
25-meter walking lunge

Monday 4/14/25

4/13/2025

5 Working Sets + overload

5 Power Clean + 1 Push Jerk

6 Rounds

5 Power Cleans (135/95)
5 Pull-ups

5 Rounds for Quality

5 Push-ups
10 Weighted Sit-ups

Saturday 4/12/24

4/11/2025

Partner WOD (partitioned entirely)
1 person working at a time at all times

1600 Meter Run or 2000 Meter Row
40 Burpees
800 Meter Run or 1000 Meter Row
60 Wall Balls
400 Meter Run or 500 Meter Row
80 KBS
200 Meter Run or 250 Meter Row
100 Air Squats
100 Meter Run or 150 Meter Row
120 Sit Ups

Friday 4/11/25

4/10/2025

Every 1:30 x 4 Rounds

20/15 Calorie Row 16/12
AMRAP Skier Jumps
Rest
20/15 Calorie Row 16/12
AMRAP Calorie Bike
Rest

Cooldown

1:00/1:00 Single Leg Forward Fold
2:00 Frog Pose

THursday 4/10/25

4/9/2025

Strength:

Hollow Holds 6 Rounds of 30 Sec Hold – 30 Sec Rest
Plank Holds 6 Rounds of 40 Sec Hold – 20 Sec Rest

Buy In: 400 Meter Run
5 Rounds of

10 Pull Ups
20 Push Ups
30 Air Squats

Cash Out: 400 Meter Run

Wednesday 4/9/25

4/9/2025

2 sets for quality:

10 Alternating Spiderman Twists
10 Banded Good Mornings
10 ATY Raises

Dynamic warm-up | 10:00
3 sets (Bike, Row, Shuttle):

:30 easy pace
:20 moderate pace
:10 fast pace - Row, ski, & shuttle
Rest 1-minute

2 sets for quality:

10 Slow Band Pull-aparts
5-10 Hand-release Push-ups
10 Single-leg Toe Touches/leg
5-10 ring rows

AMRAP 12:

100-m Single-DB Suitcase Carry (70/55lb)
7 Single-DB push Jerks (R)
7 Single-DB Push Jerks (L)

Post-workout accumulate:

2:00 Side Plank (R)
2:00 Side Plank (L)

Eat Better Tip:

Plan each meal & snack for the day, on a piece of paper.
Stick to your plan.
Create your plan while standing naked while standing before the bathroom mirror.

Tuesday 4/7/25

4/7/2025

Sumo Dead-lift

4-3-2-2-2...to 2RM

*2 Broad Jumps before all working sets
*20 second Hand Stand Hold after each set of 2

Finisher

30 HR Push-ups
30 Bicycle Crunches
1000 m Bike/500 m Row
30 Jumping Squats

Monday 4/7/25

4/6/2025

Dynamic warm-up 2 sets

:20 Banded Pull-aparts
10 Push-ups to Downward Dog
5 Elbow-to-Instep each leg
10 Counterbalance Squats
:20 Scapular Pull-ups

21-18-15-12-9

Knees-to-elbows
Front squats (115/75lb)

Saturday 4/5/25

4/5/2025

Overhead Squats (take 15 minutes to just build in load starting with empty barbell). We have not done this in a while so this is like starting from scratch – do not load the bar super heavy today. Just do the work (more reps / less weight)

EMOM x 5 Rounds: