Blog Archives

Tuesday 5/31/22

5/30/2022

Power Snatch

7 sets of 3, building

Every 3 minutes for 5 rounds:

15/12 Calorie Row
10 Deadlifts
5 Hang Power Snatches

Monday 5/30/22

5/30/2022

1 mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

FYI: Memorial Day Class 9:00 am only!

3 Hang Power Cleans + 1 Push Jerk or Press
Build to a 2RM Hang Power Clean

Tabata 8 Alternating Rounds

American KB Swing
Burpees

Friday 5/27/22

5/27/2022

Deadlift 3-3-3

Deck of Cards (focus on steady quality of movement)

Single Leg Romanian Toe Touches
Air Squats
Hanging Knee Raises or Knees to Elbow (only if you can cycle quickly)
Barbell Curls

A1. Bent Over Dual KB/DB Row, 3 sets of 10-12 reps, building
A2. Chest to Wall Handstand Hold, 3 sets of 20-40 second holds (Rx+ Freestanding)

B1. Ring Rows, 3 sets of 10-12 reps (Rx+ Feet Elevated)
B2. Ring Dip Support Hold, 3 sets of max holds for quality

10 Rounds for Quality

1/side TGU (AHAP)
10 Alternating Russian Kettlebell Swings
15 Sit Ups
20 Russian Twists (Rx+ Plate Twists, 25/10)

Wednesday 5/25/22

5/24/2022

Strict Press
5-5-5-5-5

10 Rounds For Time [20 Minute Cap]:

500 Meter Bike
30′ Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead

Dumbbells: (50’s/35’s)

Tuesday 5/24/22

5/23/2022

AMRAP 25:
7 Box Jump Overs (24″/20″)
7 Pull-ups
7 Power Snatches (75/55)
Every 5 Minutes [Starting at 0:00]:
400 Meter Run

MONDAY 5/23/22

5/22/2022

Back Squat

5 sets of 5

AMRAP 20

20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats

Saturday 5/21/22

5/20/2022

AMRAP 20

10 DB Snatch (10R+10L)
10 Hollow Rock
10 Toes to Bar/KTE/Knee Raise
200/400m Run* (alternate between distance)

or *100m/200m plate carry 45/25
*250/500m row

Burpee over dumbbell 5@5:00, 10@10:00, 15@15:00

Friday 5/20/22

5/19/2022

5 rounds for time of:

15 sumo dead-lift high pulls
15 thrusters

♀ 65 lb ♂ 95 lb

Thursday 5/19/22

5/18/2022

4 Rounds

6 Barbell Good Mornings (wide stance)
8 KB/DB RDL
10 KB/DB Bent Over Row
:30 KB/DB Farmer Carry Hold

AMRAP 7

9 Box Jump
7 Burpees
5 Strict Pull-ups or 10 Ring Rows

Wednesday 5/18/22

5/18/2022

1 Mile run

Hang 16 Rounds :15/:15

7 rounds for max distance of:

Bike 1 minute
Rest 1 minute

Scaling: These bike intervals include a 1-to-1 work-rest ratio. Push the intensity for each minute of work. Deconditioned athletes can reduce the number of rounds.

Tuesday 5/17/22

5/16/2022

Push Up, 4 sets of max reps, aim to accumulate total 56 reps (Rx+ Strict Ring Dips)
Dual DB/KB Front Squats, 4 sets of 10-15, across

8 Rounds For Time:

3 Shoulder to Overhead (115/75, Rx+ 155/105)
5 Back Squats
15/12 Calorie Row

Monday 5/16/22

5/15/2022

Every 2:00 for 8 Rounds:
Snatch Deadlift* + Hang Snatch High Pull + Hang Power Snatch + Hang Power Snatch
*w/5 Second Lift off

Saturday 5/14/22

5/13/2022

Teams of 2

AMRAP: 3, x 5
21 Shuttle Runs
15 Burpees to a target
Max Wall Balls
3 min. rest between rounds

Friday 5/13/22

5/13/2022

Deck of Cards

V-ups
Squats
Reverse Lunges (L+R=1)
Dumbbbell Press

Thursday 5/12/22

5/11/2022

Bench Press

3-3-3-3-3

3 Sets of 10

Chest Fly
Dumbbell Pull-overs
Barbell Roll-outs

100 m Sprint x 5

Wednesday 5/11/22

5/10/2022

Back Squat

Build to heavy single

For Time [12 Minute Cap]:

21 Thrusters (95/65)
500/400 Meter Row
15 Thrusters (95/65)
500/400 Meter Row
9 Thrusters (95/65)
500/400 Meter Row

*Score = Time it takes to complete the workout

Tuesday 5/10/22

5/9/2022

30 minute AMRAP:

1 TGU/side
5 Goblet Muscle Cleans
10 American Kettlebell Swings
15 Sit Ups
20 Plate Russian Twists

Monday 5/9/22

5/8/2022

In 20 minutes, build up to a heavy complex of:

1 Hang Squat Clean + 1 Shoulder to Overhead + 1 Front Squat

Every 3 minutes for 5 Rounds

10 Single Arm Dumbbell Clean and Jerks (50/35)
10 Box Jumps (24/20)
10 Burpee

Saturday 5/7/22

5/6/2022

Dead-lift
3-3-3-3-2-2-2, building

6 rounds for time:

8 Hang Power Snatch (95/65, Rx+ 125/85)
36 Double Unders

Rest 30 seconds between rounds

FridAY 5/6/22

5/5/2022

Reverse Lunge

Build to a Heavy Set of 8 (Alternating legs)
Then 3 Sets of 8 @ -10% Between Sets:

12/12 Single Leg Deadlifts (KB/DB)
10 DB Strict Press AHAP + 20 Banded Tricep Extensions

WOD: 12:00 Running Clock - 3 Rounds of 4:00 Work

100′ Single Arm Overhead Carry
0:20 Push Up Halfway Hold
0:20 L-Floor Sit Practice
10 Ring Pulls

Rest until 4:00

Thursday 5/5/22

5/4/2022

3 Rounds for Time

400m Run
21 KB Swings (1/1.5p)
12 Pull Ups

Wednesday 5/4/22

5/3/2022

5 rounds for time of:

Max-calorie row in 60 seconds
Turkish get-ups

♀ 25-lb TGU ♂ 50-lb TGU
Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.

Scaling:Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.
Beginner Option: 3 rounds for time of:

Max-calorie row in 60 seconds
Turkish get-ups

♀ 15-lb TGU ♂ 25-lb TGU
Complete a total of 30 reps (or calories) each round. For example, if you row 15 calories, complete 15 Turkish get-ups that round. If you row 20 calories, complete 10 Turkish get-ups that round.

Tuesday 5/3/22

5/2/2022

Hang Power Clean
5-4-3-3-3 (to 3 rep max)

7 Rounds for time:

5 Hang Power Cleans (70-80% of 3RM)
8 Toes-to-Bar, Knee to elbow, or knee raises

<<Previous

Tuesday 5/31/22

Monday 5/30/22

Saturday 5/28/22

FYI: Memorial Day Class 9:00 am only!

Friday 5/27/22

Thursday 5/26/22

Wednesday 5/25/22

Tuesday 5/24/22

MONDAY 5/23/22

Saturday 5/21/22

Friday 5/20/22

Thursday 5/19/22

Wednesday 5/18/22

Tuesday 5/17/22

Monday 5/16/22

Saturday 5/14/22

Friday 5/13/22

Thursday 5/12/22

Wednesday 5/11/22

Tuesday 5/10/22

Monday 5/9/22

Saturday 5/7/22

FridAY 5/6/22

Thursday 5/5/22

Wednesday 5/4/22

Tuesday 5/3/22

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