Blog Posts

Monday 6/12/23

6/11/2023

Front Squat (33X1)

5-5-5-5-5 building

Handstand Push Up

5 sets of 5-7 reps

5 Rounds For Time

5 Power Cleans (115/75)
5 Push Jerks
5 Front Squats
15/12 Calorie Row

Saturday 6/10/23

6/10/2023

With a Partner - 10 rounds for time:

200M Run
21 Kettlebell Swings. 53/35
12 Toes to Bar

Partner A runs while
Partner B does 21 KB swings and 12 T2B.
Then switch.
1 round is complete when both partners have completed the run, kb swings and T2B.

Friday 6/9/23

6/8/2023

5 Rounds for Time:

400 meter Run
2 minutes Rest

Score is our slowest 400m.

Thursday 6/8/23

6/7/2023

Dead-stop Dead-lifts

6-8 sets of 3, building

EMOM for 16

Max Effort Toes to Bar
Max Effort Dual RKBS
Max Effort No Push Up Burpee Box Jump Overs
Rest

Wednesday 6/7/23

6/6/2023

Build to a Heavy Set:

3 Push Press

7 Rounds:

3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30"/24")

38/30 Calorie Bike

5 Rounds:

3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30"/24")

38/30 Calorie Bike

3 Rounds:

3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30"/24")

Tuesday 6/6/23

6/5/2023

Alternating for Quality: 4 Rounds

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

15 minute AMRAP

3 Pull Ups
6 Deadlifts (95/65)
9 Sit Ups
18 Double Unders

Monday 6/5/23

6/4/2023

Build to a Heavy Set:

5 Back Squats

AMRAP 3 x 5 Rounds:

30 Wall-balls (20/14)
Max Calorie Row/Bike/DU

Rest 1 Minute Between Rounds

Saturday 6/4/23

6/3/2023

Every 2 Mins for 10 Mins (5 Rds)

5 Toes to Bar
5 Kipping Pull Up
10 Deadlift

Weight: heavy but with good form!

Friday 6/2/23

6/1/2023

45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 55 ♂ 35

Thursday 6/1/23

5/31/2023

AMRAP 15:

19 wall-ball shots
19-cal. row

♀ 14-lb ball to 9 ft. ♂ 20-lb ball to 10 ft.

Wednesday 5/31/23

5/30/2023

Bent Over Barbell Row, 3 sets of 10, building
Dual KB/DB Front Squat, 3 sets of 8-10, building

5 Rounds (2 minute on, 1 minute off)

5 Hang Power Cleans (115/75, Rx+ 155/105)
5 Front Squats
5 Toes to Bar
Calorie row w/ remaining time

Tuesday 5/30/23

5/29/2023

Warm-up: 3 rounds

15 kb swings
10 lateral dumbbell raises

Strict press or Split Jerk for Strength

5 sets of 12-15

3 sets for Quality

10 Dips
5 Barbell roll outs

3 Rounds for time:

Row 500M
5 Handstand pushups or Hand Stand Holds
10 Knee to Elbow

Monday 5/29/23

5/29/2023

9:00 am!

Daily WOD: Murph: a run through the park with some body weight exercises!

Saturday 5/27/23

5/27/2023

Team Row - 3 Person

Row 10,000 meters

-Switching every 250 meters
-Athletes must complete 7 burpees after each row effort

Thursday 5/24/23

5/24/2023

4 rounds, 3:30 each, for max reps of:

12 Dumbbell Bench Press, 50/35 lbs
9 Toes-to-bars
16 Wall Balls, 20/14 lbs
Max reps in remaining time Strict Pull-ups

Wednesday 5/24/23

5/24/2023

6-8 Sets (building)

1 Power Clean + 1 Hang Squat Clean

21-15-9

Squat Clean
Ring Dips

Tuesday 5/23/23

5/22/2023

Max Bar Hang

AMRAP 21 + Finish Movement

10 Pull-ups or Ring Rows
15 Ball Slams
20 Bicycle Crunches/Hollow Rocks (alternate on rounds)

*on 7 & 14 mins: 400m Run, 500m Row, or 200m Plate Carry 45/25

Monday 5/22/23

5/21/2023

Snatch balance 1-1-1-1-1-1-1 reps
Squat snatch 1-1-1-1-1-1-1 reps

This progression of snatch variations should prepare you for a solid attempt at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Saturday 5/20/23

5/20/2023

Turkish Get Up, 3-4 sets of 2/side
Handstand Walk Practice, 3-4 sets
L-Hang, 3-4 sets of max holds

Partner Conditioning:

1,000/800m Row
50 Alternating Devils Press
1,000/800m Row
50 Toes to Bar
1,000/800m Row

friday 5/19/23

5/18/2023

Push Press + Jerk (building weight)

1-1-1-1-1

Every 2 min x 8

10 Toes to Bar
10 Bench Press (115/75)
30 Double Unders

Thursday 5/18/23

5/17/2023

Warm-up: 1 mile Run

For max reps:

Tabata bike calories

Rest 1 minute

Tabata squats

Rest 1 minute

Tabata bike calories

The Tabata interva: 20 seconds/10 seconds rest, for eight intervals.

Cool Down: 1 mile Run

Wednesday 5/18/23

5/17/2023

Deadlifts

5 sets of either 1, 3, or 5 reps

3 Sets of 10:

Weighted Glute Bridge
Barbell Roll-outs
Good Mornings

Tuesday 5/16/23

5/16/2023

AMRAP 7

15/12 Cal Row
9 Burpees over the Rower

(rest 2 min)

AMRAP 7

15/12 Cal Bike
9 Thrusters

(rest 2 min)

EMOM: 7

1 Overhead Squat

Monday 5/15/23

5/14/2023

4 rounds, each round for time, of:

30 Running Single Unders
10 Dumbbell Burpee Power Cleans, 50/35 lbs
20 Double Unders
10 Dumbbell Thrusters, 50/35 lbs

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