Blog Posts

Wednesday 11/15/23

11/16/2023

4 Rounds
A1. Kipping Practice
A2. Ring Support, 20-30 seconds

EMOM for 20

Bench Press, 8-12 reps
Double Unders, 30-50
Handstand Practice, 30-40 seconds
Calorie Row, 8-12
Hanging Oblique Knee Raises, 5-10/side

Tuesday 11/14/23

11/13/2023

Front Squat

On the 3:00 x 3 Sets:
2-2-2 Front Squats

*Start first working set at 82% & build to heavy
SCORE: Heaviest set completed for 2 repetitions.

AMRAP 8: (9-12-15-18...)

Row Calories
Thrusters (95/65)

Monday 11/13/23

11/12/2023

Deadlift

9 sets of 3 (one weight)

2 Rounds

500/400m Row
30 Alternating Dumbbell Clean and Jerks (50/35)
500/400m Bike
30 Alternating Dumbbell Snatches (50/35)

Saturday 11/11/23

11/12/2023

6 Rounds (Teams of 3)

200m Row
10 Box Jumps
15 Sit-ups
10 Goblet Squats
10 Reverse Burpees
20 Russian Twists

Follow the leader, do not pass your team

Friday 11/10/23

11/9/2023

5 Rounds: AMRAP not for time

Back Squats 50% 1RM
Toes to Bar

Thursday 11/9/23

11/8/2023

10 rounds for time of:

100-Shuttle Sprint
10 pull-ups
100-Shuttle Sprint
10 burpees
Rest 30 seconds

Shuttle Sprint: run the length of the room, down and back 3 times, wall to wall, with a hand touch.

Scaling: Reduce the number of down and back per round, reduce the number of pull-ups and burpees per round

Wednesday 11/8/23

11/7/2023

Push Jerk

3-3-3-3-3

AMRAP 10:

60 Double Unders
10-20-30...Wallballs (20/14)

Tuesday 11/7/23

11/6/2023

AMRAP: 20

12 Snatch Grip Dead-lifts
12 Hand Release Push-ups
12 T2B or Lying Leg Raises w/Pausing Hip Thrust (can mix)

1200m Row @ 8:00 (or when a rower is available)

Monday 11/6/23

11/5/2023

Front Squats On the 3:00

3-3-3

*Start first working set at 80% & build to heavy
SCORE: Heaviest set completed for 3 repetitions.

AMRAP 8:

7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Saturday 11/4/23

11/4/2023

15 minute AMRAP

8 Single Arm Devils Press (50/35)
12/9 Calorie Row
16 Box Step Ups

Rest 3 minutes

15 minute AMRAP

20 Walking Lunges
20 Hang Dumbbell Clean and Jerks (50/35, 10/side)
20 Sit Ups

Friday 11/3/23

11/2/2023

[TEAMS OF 2] AMRAP 30:

Partner 1: 400 Meter Run + 12 Toes to Bar
Partner 2: Max Calorie Bike Erg

*Switch After Completion of Run + Toes to Bar
SCORE: Total calories completed on the Bike Erg.

Thursday 11/2/23

11/1/2023

5 Rounds: AMRAP 3

3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1:00 between rounds

Wednesday 11/1/23

11/1/2023

Deadlift

8 sets of 3, building

5 Rounds: AMRAP: 2

50 Double Unders
10 Toes to Bar
Max effort AKBS w/ remaining time

Tuesday 10/31/24

10/30/2023

DB Bench Press 12-12-12-12
DB Bicep Curl 6-6-6-6

AMRAP 22 + Finish the move

10 Box Jumps
20 AKBS
10 TTB/KTE/Knee Raise

Run 400m or 2 min singles/doubles @ 0:00, 8:00, & 16:00

Monday 10/30/23

10/29/2023

Overhead Squat

10 sets of 2 (32X1)

For Time:

1,000/800m Row
30 Burpees
50 Overhead Squats (45/35)

Saturday 10/28/23

10/27/2023

4 rounds for time with a partner of:
Partner 1: Run, 400 m
Partner 2:

Kettlebell Farmers Carry Walking Lunge, 55/35 lbs, 10m
10 Kettlebell Push Press, 55/35 lbs
Kettlebell Front Rack Walking Lunge, 53/35 lbs, 10m
3 Wall Walks (Scale: 10m reverse bear crawl)

— then --

Partner 2: Run, 400 m
Partner 1:

Kettlebell Farmers Carry Walking Lunge, 55/35 lbs, 10m
10 Kettlebell Push Press, 55/35 lbs
Kettlebell Front Rack Walking Lunge, 53/35 lbs, 10m
3 Wall Walks (Scale: 10m reverse bear crawl)

Friday 10/27/23

10/26/2023

3-4 Rounds

Kipping Practice (culminate into Bar MU or Toes to Bar practice)
Ring Support, 20-30 seconds

EMOM for 15

5-10 Ring Dips
10/8 Calorie Assault Bike
30-50 Double Unders
10-12 Ring Rows
12/10 Calorie Row

Thursday 10/25/23

10/25/2023

5 Rounds For Time:

1,000/900 Meter Bike Erg or 500m Row or 400m Run
50-40-30-20-10 Push-ups
100-80-60-40-20 Double Unders

Time Cap: 35 Minutes

Wednesday 10/25/23

10/24/2023

Power clean 1-1-1-1-1-1-1 reps
*Build to a heavy single for the day.

Tuesday 10/24/23

10/24/2023

AMRAP 5:

Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24"/20")

Monday 12/23/23

10/22/2023

Shoulder press 10 sets of two, dynamic

3 sets

10 barbell roll-outs
10 push-up to pike
10 lateral bent over fly

For time

12-10-8-6-4 bike
50-40-30-20-10 sit-ups

Saturday 10/21/23

10/22/2023

Back Squat, 9-7-5-3, building
Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12

EMOM for as long as possible

3 Power Cleans (95/65)
3 Front Squats
3 Shoulder to Overhead

Friday 10/20/23

10/19/2023

AMRAP: 30

Run 200 meters
4 box jump-overs + 10 Yard Bear Crawl + 2 V-Ups

Scaling:Reduce the run distance in order to complete it under 1 minute. Jump all the way over the box, clearing it on each jump, if possible. If not, modify height as needed.