Blog Posts

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

Wednesday 1/3/23

1/2/2024

5 Alternating Rounds for Quality

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

6 Rounds For Time/Quality

5 DB/KB Floor Press (AHAP)
10 Air Squats (Rx+ Wall Ball 20/14)
15/12 Calorie Row

Tuesday 1/2/24

1/1/2024

A. Alternating Tabatas

Box Jumps
Slam Balls

B. Rope Prowess (1 minute each station for max reps)

Singles
Backwards
Doubles or attempts
Backwards
Singles

C. Alternating Tabatas

Mountain Jack Taps (R+L)
Weighted Sit-Ups

D. 3 Minute Heavy DBs/KBs Hold - Heavy
Score = weight & how many times you dropped

9:00 AM ONLY!

AMRAP 4:

3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups

*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.
♀ 95 lb
♂ 135 lb
Scaling: Each AMRAP should be a sprint. Reduce the load of the barbell to allow for unbroken reps across the entire workout. Reduce the volume or difficulty of the pull-ups to finish the reps in 2 sets or less.

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