Blog Posts

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.

Saturday 12/30/23

12/29/2023

Well ain't that nifty, Randy has turned.....

Filthy Fifty
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (55/35)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

Friday 12/29/23

12/28/2023

3 Rounds
2:30 Bike @ “x” Cadence

(0:30 Rest)

2:30 Row @ “x Cal/Hour”

(0:30 Rest)

2:30 AMRAP: 200m Run + Double Unders in Time Remaining

(0:30 Rest)

2:30 AMRAP: 200′ Farmers Carry +Wall Sit In Time remaining

(0:30 Rest)

Thursday 12/28/23

12/27/2023

Alternating for Quality - 8 Rounds

2 Split Jerk building
3 Deadlifts, building

EMOM for 15

Strict Presses 8/10 reps
Gorilla Row 8-10 reps each side
Calorie Row 12/10

Wednesday 12/27/23

12/26/2023

5 Rounds

AMRAP Body Weight Bench Press
AMRAP Pull-Ups

Scale the % of press weight and pull-up technique so that you can do 10-15 reps for first set, to fatigue and maintain one weight and technique through 5 rounds to failure.

Tuesday 12/26/23

12/25/2023

200m Lunge
200 Sit-Ups
200m Lunge

Saturday 12/23/23

12/22/2023

No Workout Christmas Day, otherwise normal schedule next week!

12 Days of Christmas:

1 Handstand Pushup or Wall-Walk
2 Pistols (1/leg)
3 Push Press (135/95)
4 Dead-Lift (135/95)
5 Burpee
6 Russian KB Swing
7 Sit-Ups
8 Lunges (4/leg)
9 Pushup
10 V-Up
11 Box Jump
12 Power Clean + Jerk (135/95)

Friday 12/22/23

12/21/2023

10 Rounds For Time

4 Pull Ups (Rx+ 2 Bar Muscle Ups)
4 Deadlifts (115/75)
16 Double Unders

Thursday 12/21/23

12/20/2023

EMOM for 20

M1-M5: Hang Power Snatch
M5-M10: Hang Power Snatch + 1 Overhead Squat
M11 – M15: Hang Squat Snatch + 1 Overhead Squat
M16 – M20: Hang Squat Snatch

3 Rounds For Time

15 Power Snatches
15 Overhead Squats
15 V-Ups

Wednesday 12/20/23

12/19/2023

AMRAP: 15

10 A-Kettle Bell
10 toes-to-bars
10 box jumps

*Step down from the box.

Tuesday 12/19/23

12/18/2023

Fight Gone Bad - 6 stations, 1-minute AMRAPS, optional 4th round!

A
Wall Balls
SDHP 75/55
Box Jumps
Push Press 75/55
Row/Bike Calories
Rest

B
Thrusters DB
Sumo Dead-Lift 135/95
Ab-Core of choice
Burpee
Ab-Core of choice
Rest

C
Goblet Squats
Pull-up or Ring Row
Ball Slam
DB Floor Press
DU
Rest

RX = A, feel free to mix and match 5 exercises + rest, such as: "A,B,C,A,C,Rest"

Monday 12/18/23

12/17/2023

Barbell Lunge: you choose FrontRack/Back/O.H.

8-6-4-4-4-4-4 (following each set of 4 (5 times) perform 4 negative P.U. with a 4 second pause between 90 & 135 degrees)

Alternating Tabatas

Back Squat 45/35
Push-ups

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