Blog Posts

Monday 7/24/23

7/23/2023

Deadlift 5-5-5-5-5 reps

Experienced athletes should pick loads that allow for a PR attempt in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you. READ MORE

Saturday 7/22/23

7/21/2023

Every 3 minutes for 15 minutes

3 Heavy Power Cleans
24 Wall-balls
3 Heavy Power Cleans

Suggestion 155/105
Goal is complete each round between 1:40 and 2:30,
Score= fastest + slowest round

Friday 7/21/23

7/20/2023

On the Minute x 30 [15 Rounds]:
Minute 1: Bike Calories
Minute 2: Row Calories

*Score: Lowest Bike Calories + Lowest Row Calories

Thursday 7/20/23

7/19/2023

6-8 set

2 Push Presses + 2 Push Jerks, building

6 Rounds For Time

5 Shoulder to Overhead (95/65)
10 Back Squats
50 Double Unders

Wednesday 7/19/23

7/18/2023

Warm-up: 2 Rounds

10 Slam Balls
10 Wall Balls
10 Squat Therapy

5 Rounds: AMRAP 3 (1 min rest between rounds)

3 Dead-lifts
6 Push-ups
9 Air Squats

Tuesday 7/18/23

7/17/2023

Pendlay Row, Find a 8 Rep Max
Dual DB/KB Reverse Lunge, 4 sets of 6-8/side, across

1-2-3-4-5-6-7-8-9-10

Power Clean (95/65)
Toes to Bar

Monday 7/17/23

7/16/2023

5 Rounds for Quality:

Overhead Squat, sets of 3, building
Single Arm Dumbbell Split Jerk, sets of 3/side, building

10 rounds For Time

6 Single Arm Dumbbell Thrusters (50/35) (3/side)
6 Lateral Burpees Over Dumbbell

Saturday 7/15/23

AMRAP 21
18 Slam Ball
12/6 TTB/KTE/Knee Raise
6/12 Burpee over Slam Ball

At 4:00 run 200m or 300m row
at 10:00 and 16:00 run 400m or row 500m

alternate rounds between 6/12 and 12/6

Friday 7/14/23

7/13/2023

Shoulder Press

5-5-5-5-5

3 Attempts

30 max bike calorie

Thursday 7/13/23

7/12/2023

EMOM for 20

Suitcase Carry, 30 seconds/side (AHAP)
Assault Bike, Max Calories in 45 seconds
Single leg V-ups
Double Unders, 30-50
Forearm Plank, 60 second hold

Wednesday 7/12/23

7/11/2023

Partner Conditioning; 430/320 Calories for Time:

Partner 1: 2 Rounds

Turkish Get up per side
10 American KB Swings
10 Box Step-ups

Partner 2:

Row for calories

Alternate stations after partner 1 completes 2 rounds and switch!

Tuesday 7/11/23

7/10/2023

10 Rounds for time:

3 Snatches
15 Wall Balls

5 Rounds for quality

5 Snatch pulls
12 Dumbbell bent over rows
20 Alternating V-ups

Monday 7/10/23

7/9/2023

Build to a Heavy

3 Rep Front Squat

For Time (18 min cap)

100/80 Calorie Row
60 Burpees
40 Toes to Bar
200 Double Unders

Saturday 7/8/23

7/8/2023

Buy in: 1-mile Run
AMRAP 12

3 Dead-lifts 135/95
6 Pull-ups
9 Sit-ups

Buy out: 1000m row

Friday 7/7/23

7/6/2023

AMRAP: 30

Partner 1: (Time Keeper) 2 Rounds:

5/ Leg Goblet Reverse Lunges
10 Goblet Squats
15 Air Squats

Partner 2: Row for Calories

Score = Total Calories + Total Reps

Thursday 7/6/23

7/5/2023

Every 2 minutes for 3 sets

1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch

Every 2 minutes for 3 sets

1 Power Snatch + 2 Overhead Squats

Every 2 minutes for 3 sets

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

Every 2 minutes for 6 sets

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

Wednesday 7/5/23

7/5/2023

Warm-up

Gorilla Walks
World's Greatest Stretch

5 Rounds for Quality:

Bench Press (BW)
Pull-ups

Tuesday 7/4/23

7/4/2023

Partners Alternating: 100-80-60-40-20

Wall Balls (20/14)
Box Jump (24/20)
Kettlebell Swings (55/35)

Monday 7/3/23

7/2/2023

Normal class times today,
9:00 am only on July 4th

Clean and jerk
3-3-3-3-3

Saturday 7/1/23

7/1/2023

AMRAP 25:
Partner 1:

Max Calorie Bike

Partner 2:

Max Calorie Rower

Partner 3:

12 Toes to Bar
9 Burpee Box Jumps (24"/20")
6 Dumbbell Box Steps (50s/35s)

-Rotate After Completion of 12-9-6
*Score is total bike calories on each bike, sum totaled

Friday 6/30/23

6/29/2023

AMRAP 22

7 Strict Pull-ups or Ring Rows
14 Wall Ball Sit-ups 20/14
21 KB Russian Kettle Bell Swings 55/40

THursday 6/29/23

6/28/2023

Back Squat

Build to a Heavy Set of 10 Back Squats

Alternating Tabatas

Slam Balls
Wall Balls
Push-ups
V-Ups

Wednesday 6/28/23

6/27/2023

Time domain: 5-7 mins per round
Time cap: 8 mins per round
3 rounds, each round for time, of:

Run, 200 m
Kettlebell Overhead Carry, 55/35 - 50 ft
15/10 Echo Bike Calories
Kettlebell Front Rack Carry, 55/35 - 100 ft
15/10 Echo Bike Calories
Kettlebell Farmers Carry, 55/35 - 200 ft
Run, 200 m

Rest 3 mins between each round.

Tuesday 6/27/23

6/26/2023

Partner A: 25 Wall Ball Shots (20/14), 15 Toes to Bar or V-Ups
Partner B: Barbell Hang Hold (65/55)

Partners switch then repeat

Partner A: 25 Power Cleans (65/55), 15 HSPUs (scale to L-seated presses)
Partner B: Barbell Overhead Hold (65/55) (scale to plate hold overhead)

Partners Switch then Repeat

Partner A: 25 Back Squats (95/65), 15 Shoulder to Overhead (95/65)
Partner B: Handstand Hold (scale to Plank Hold)

Partners switch then repeat

Partner A: 25 Kettlebell Swings (53/35), 15 Burpees
Partner B: Barbell Front Rack Hold (95/65)

Partners Switch then Repeat

Monday 6/26/23

6/25/2023

4 Rounds

Pendlay Row, 6-8 reps across
Dual DB/KB Reverse Lunge, 6-8 reps/side, across

15 minute AMRAP

1 Power Snatch (95/65)
5 Toes to Bar
10/8 Calorie Row

Saturday 6/24/23

6/23/2023

Team Row - 3 Person

Row 10,000 meters

-Switching every time the rower hits x250, x500, x750, & x000 meters
-Athletes must complete 7 Box Jumps after each row effort