Blog Posts

Thursday 3/23/23

3/22/2023

Sumo Deadlift

2-2-2-2-2-2-2-2

Build to 8/10 RPE (Borg Rating of perceived Exertion)
(Singles, 0:10 Seconds between)

After Each Set:

8/8 Bench Supported DB Rows [2 Second Pause at the top]
0:30-0:45 Ring Plank

EMOM x 12

1) 15 Heavy Russian KB Swings (RX+ banded)
2) 5 Box Jumps for Height of Box
3) 10 Toe Elevated DB Romanian Deadlifts
4) 0:20 Side Plank / Side

Wednesday 3/22/23

3/22/2023

AMRAP: 20

10 Barbell Press 75/55
10 Barbell Squat + Lunge (L&R)
15/12 Calorie Row/Bike
20 Ball Slams

@ 5:00/10:00/15:00 20 Lateral Ball Hops O&B

Ball Throw + Burpee (Max Distance)
-then-
30 Wood Choppers to wall w/ball, L&R

Tuesday 3/21/23

3/20/2023

5 Rounds For Time:

1,000/900m Bike or 500/400m Row
21 Box Jump Overs (24"/20")
12 Toes to Bar

Rest 2 Minutes Between Rounds
Time Cap: 30 Minutes

Monday 3/20/23

3/19/2023

EMOM: 20 (technique>intensity)

Squat Snatch, building

3 Rounds For Time

15 Overhead Squats (75/55)
15 Hang Power Snatches
15 Pull Ups

Saturday 3/18/23

3/17/2023

AMRAP: 30

3 Deadlifts (185/125)
6 Push Ups
9 Dumbbell Bicep Curls
12 Reverse Lunges (Goblet)
15/12 Calorie Row/Bike

Friday 3/17/23

3/16/2023

5 Rounds for Time

17 Kettlebell Swings (53/35 lb)
17 Knees-to-Elbows
17 Sumo Deadlift High-Pulls (53/35 lb)
17 Goblet Squats (53/35 lb)

Thursday 3/16/23

3/15/2023

For Time 40-30-20-10

Cal Row/Bike
Jumping Lunges (RX+ Pistols)

1:00 Handstand Hold After Each Round

Wednesday 3/15/23

3/14/2023

Back Squat

4-4-4-4-4-4-4

For Time

2,000/1,600m Row
50 Overhead Squats (45/35)

Tuesday 3/14/23

3/13/2023

2 rounds for total reps:

90 seconds Wall Balls (20/14)
30 seconds Rest
90 seconds Box Jumps with Step Down (24/20)
30 seconds Rest
90 seconds Sit ups
30 seconds Rest
90 seconds Double Unders
30 seconds Rest
90 seconds Push ups
30 seconds Rest
90 seconds Ground to Overhead with Plate (45/25)
30 seconds Rest

Monday 3/13/23

3/12/2023

Strict Weighted Supinated Pull Up

5-5-5-5-5

Hang Power Clean

3-3-3-3-3 building

Partner AMRAP: 20

5 Hang Power Cleans (115/75)
5 Toes to Bar
20 Double Unders

alternate rounds

Saturday 3/10/23

3/9/2023

Skill Work (30 minutes): Split Snatches
We're going to have a skill seminar with a world renown Olympic Lifting coach. We're going to focus on technique. After all, improving technique is far more important and valuable to our overall fitness than improving intensity.

EMOM for 30

1 Split Snatch, building
10/8 Calorie Row
16-20 Tall Plank Dumbbell Drags

Friday 3/10/23

3/9/2023

6 Rounds

Row 250
20 Ab Mat Sit-Ups
200 Meter Run (if inside = 3 hallway laps)

Work on Kipping, Kipping Pull-Ups or Butterfly Pull-Ups

3 Rounds:

Max Pull-Ups in a min. (scale = jumping)
Rest 2 min between rounds

Thursday 3/9/23

3/8/2023

Back Squat

4-4-4-4-4-4-4

5 Rounds AMRAP: 2

9 Wall Balls
9 Shoulder to Overhead (95/65, Rx+ 115/75)
Choice of Row calories/Bike calories/200m Run/50DU

Rest 1 minute b/w rounds

Wednesday 3/8/23

3/7/2023

Seated Double Strict KB Press
10-10-10-10

AMRAP: 20 (finish round)

12 DB Bench Press/Floor Press 35/25
12 Supine Leg Raise
12/10 Cal Bike

10 Burpee Jumping Jacks at 5:00, 10:00, & 15:00

Tuesday 3/7/23

3/6/2023

10 Rounds x AMRAP 3:

15 Toes to Bar
15 Overhead Squats (95/65)
Max Calorie Row

-5 Rounds Each Partner, Switch After Full Rounds
*Score is total calories rowed across all 10 rounds

Monday 3/6/23

3/5/2023

Deadlift w/Partner – Alternating Full Sets

8 Sets

6 Seated Box Jumps (For Box Height at 7/10 RPE)
4-4-3-3-2-2-1-1

Deadlift: Building to a Heavy Single – Should not be a a max or fail

4 Sets

40 Heavy Band Good Mornings
10 DB Lunges As Heavy as Possible 1 Second Pause at the bottom (1″ above floor)
0:30 – 0:45 Weighted Wall Sit

Saturday 3/4/23

3/3/2023

Starting with a 6-minute time cap, AMRAP:

5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

If completed before the 6-minute time cap, AMRAP:

20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)

If completed before the 9-minute time cap, AMRAP:

20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)

Scaled
For time:

5 bear crawls
50 jumping jacks
15 snatches
5 bear crawls
55 jumping jacks
12 snatches
5 bear crawls
60 jumping jacks
9 snatches
5 bear crawls
65 jumping jacks
6 snatches

♀35 lb*
♂45 lb*
Time cap: 12 minutes

Friday 3/3/23

3/2/2023

"Goat Day"
On the Minute x 20:

Goat 1
Goat 2

-OR-

On the Minute x 20:

100' Farmers Carry (50's/35's)
1 Round of "Cindy"

"Cindy"

5 Pull Ups
10 Push Ups
15 Air Squat

Thursday 3/2/23

3/1/2023

EMOM for 30

1 Front Squat (AHAP)
8-12 Burpees
30-50 Double Unders
8-12 Ring/Matador Dips
8-10 Calorie Row

Wednesday 3/1/23

3/1/2023

Press

5-5-5-5-5

Push Press

3-3-3-3-3

Push Jerk

1-1-1-1-1

100m Uphill Sprints

1-1-1-1-1-1-1-1-1-1

Tuesday 2/28/23

2/27/2023

Eat Better!

Study Finds Obese People Might Have Alzheimer’s-Like Brain Atrophy (read)

EMOM for 30

Max Effort Calories on Bike
Max Effort Box Step Overs (Rx+ Goblet)
Max Effort Calories on Rower
Max Effort No Pushup Burpee Toes to Bar
Max Effort Alternating RKBS
Rest

Monday 2/27/23

2/26/2023

EMOM for 20

Squat Clean, building

9 minute AMRAP

1 Strict Pull Up
3 Toes to Bar (or 1 Bar Muscle Up)
9 Wall Balls (20/14)

Saturday 2/25/23

2/25/2023

AMRAP: 15

5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
- Add 5 burpee pull-ups after each round.

Immediately 5 Min:

1-rep max Thruster

February 23rd, 2023

2/23/2023

5 rounds

250m Row
25 Double Unders or 75 Single Unders

Skill Work: Power Snatch

Power Snatch 3-2-1-1-1

3 Power Snatch @ 50%
2 Power Snatch @ 60%
1 Power Snatch @ 65%
1 Power Snatch @ 70%
1 Power Snatch @ 75%

Thursday 2/23/23

2/22/2023

Amrap: 9

40 Double Unders
20 Air Squats
200m Run
10 Wallballs