Blog Posts

Tuesday 10/10/23

10/9/2023

Every 3:00 x 5 Sets:

3 Bench Press

*Across at the same weight

AMRAP 10:

5 Pull-ups
30 Double Unders
10 Push-ups

Scale for DU: 2x singles for beginners, 3x for intermediate, if you can do a DU, stop doing singles!

Monday 10/9/23

10/8/2023

Warm-Up: 20 Squat therapy + 20 wallballs

Dynamic back squat: based upon heaviest back (1-rep max)
10 sets of 2 reps @65% max bar-speed = .8m/second

EMOM 12

20 air squats
20 single leg glute bridge
20 walking lunge steps
20 calorie bike

Saturday 10/7/23

10/6/2023

AMRAP 20 (teams of 3)

2 Burpees
5 Box Jump Overs
10m Sprint
3 Wall Balls
10m Sprint

Friday 10/6/23

10/5/2023

7 Rds (90-Sec ON / 30-Sec OFF)

30 Double Unders
10 Russian KB Swings
With Time Remaining, Max Reps Toes to Bar

Thursday 10/5/23

10/4/2023

E3MOM x 5

5 Over Head Squats

AMRAP 10

10-20-30...Over Head Squats
15-25-35...Calorie Row/Bike

Wednesday 10/4/23

10/3/2023

EMOM for 30

Max Effort Hang Dumbbell Clean and Jerk (50/35)
Max Effort Box Step Ups
Max Effort Calorie Row
Max Effort Dual KB Farmers Hold (AHAP)
Max Effort Assault Bike

Coaches Notes: Max effort in 45-50 seconds should be the rule of thumb here. That should allow for sharing of equipment which will be necessary today.

Tuesday 10/3/23

10/2/2023

8 Rounds

5 Dead-Lifts
5 Bent-Over Rows
5 Front Squats
5 Presses
5 Back Squats
1 Minute Rest

Monday 10/2/23

10/1/2023

Dead-Lift

1-1-1-1-1

AMRAP 12:

15 Power Snatches (75/55)
30/24 Calorie Row/Bike
60 Double Unders

Saturday 9/30/23

9/30/2023

EMOM: 40

1 Power Clean (185/135lbs.) + 3 Box Jumps + 5 Pull-Ups
15/12 Cal Assault Bike
Max American KB Swings 55/35
Rest

Friday 9/29/23

9/28/2023

Push Jerk

1-1-1-1-1

For Time(12 time cap):

60 Sit Ups
50 Box Jumps
40 Dumbbell Push Jerks (50/35)'s
300' Farmer's Carry
20 DB Box Step Ups

Thursday 9/28/23

9/27/2023

4 Rounds for Quality

Back Squat, 12-10-8-6, building
Ring Row 10-12 reps

15 minute AMRAP

5 Pull Ups
10 RKBS
15 Air Squats

Wednesday 9/27/23

9/26/2023

For time with a partner:

40/28 Echo Bike Calories
40/32 Row Calories

— then --

100 Partner Anchored Med Ball Sit-ups
50 Wall Facing Handstand Push-ups
100 Partner Med Ball Russian Twists
50 Synchronized Push-ups

— then --

40/28 Echo Bike Calories
40/32 Row Calories

Goal: 18:00-25:00 minutes
Time Cap: 30:00 minutes

Tuesday 9/26/23

9/25/2023

Alternating: 4 Rounds

Chin Ups: 6-8 reps Scale back or add weight
Dual Russian Kettlebell or Dumbbell Clean: 8-10 reps

10 Rounds For Time

1 Deadlift (185/125)
3 Pull ups
20 DU

Monday 9/25/23

9/24/2023

5 Rounds (18 min time cap) + Cash-out

16 DB Snatch (8L + 8R)
8 DB Renegade Row (4L + 4R)
16 DB Weighed Sit-ups
8 Over and Back Lateral DB Hops
100m DB Waiter's Carry

Using 1 dumbbell
Cash-out 1000m Run or 1200m Row or 2400m Bike

Saturday 9/23/23

9/23/2023

EMOM: 30 (3-Person Team)

6 Burpee Box Jumps (24"/20")
200' Shuttle Sprint
Max Calorie Bike Erg

-Switch after full rounds, each teammate does 10 Rounds
*Score is total team calories.
Scaling: Reduce reps & distance to get to the bike

Friday 9/22/23

9/21/2023

AMRAP: 10

20 DU
30 Plank Alternating Shoulder Taps
20 DU
12 Barbell Back Squat 115/75

Thursday 9/21/23

9/20/2023

Push Jerk

2-2-2-2-2 (same weight across)

AMRAP 7:

30 Clean & Jerks (135/95)
Max Calorie Row

Wednesday 9/20/23

9/20/2023

Front Squats (same weight across)

2-2-2-2-2

AMRAP 15:

7 Dumbbell Snatches (R)
7 Dumbbell Snatches (L)
200m Run
5 Toes to Bar

Tuesday 9/19/23

9/18/2023

10 minute AMRAP

5 Burpees
1 TGU/side

Rest 2:30

10 minute AMRAP

5 Box Jump Overs
7 Sit Ups
9 AKBS

Rest 2:30

10 minute AMRAP

10 Goblet Walking Lunges
10 Goblet Muscle Cleans
50 KB Toe Taps

Monday 9/18/23

9/17/2023

20 Minute Time Cap

AMRAP: 3 DU/SU
21 Ring Rows
1000m Run or 1000m Row
AMRAP: 2 DU/SU
15 Ring Rows
600m Run or 600m Row
AMRAP: 1 DU/SU
9 Ring Rows
400m Run or 400m Row

Saturday 9/16/23

9/17/2023

3 Rounds

400m Run
21 KB Swings
12 Pull-Ups

Friday 9/15/23

9/14/2023

30 minute AMRAP

30 Calorie Row
30 Box Step Ups
90 Double Under

Thursday 9/14/23

9/13/2023

For total reps:

3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups

Rest 30 sec. between sets.
Scaling: high volume, go light and don't work to fatigue

Wednesday 9/13/23

9/13/2023

20 min time cap: 5 Rounds

15 Mountain Jacks
12 Dumbbell Front Squats
9 Renegade Row Push-ups
6 Strict Toes to Bar
3 Wall Walks
100m Farmer's Carry

Tuesday 9/12/23

9/11/2023

Overhead Squat 5-5-5 reps
Front Squat 3-3-3 reps
Back Squat 1-1-1 reps
Attempt to increase the load after every set.