Blog Posts

Thursday 4/6/23

4/5/2023

Partner WOD: On a 25-minute clock, 5 rounds of:

Row/Bike for 50 seconds, rest 10 seconds
Row/Bike for 40 seconds, rest 20 seconds
Row/Bike for 30 seconds, rest 30 seconds
Row/Bike for 20 seconds, rest 40 seconds
Row/Bike for 10 seconds, rest 50 seconds

P1 on Rower, P2 on Bike, after every 3rd effort on a machine, switch machines.

Scaling: There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, go harder.

Wednesday 4/5/23

4/4/2023

5 Rounds :40 on, :20 off

Double Unders
Calories Arms Only Assault Bike
Mountain Climbers
Calories Rower
Side Step RKBS
Hollow Body Flutter Kicks

Tuesday 4/4/23

4/3/2023

3 rounds for time:

30 dumbbell snatches
30 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

Scaling: The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.

Monday 4/3/23

4/2/2023

Build to 2RM

Back Squat
Press
Dead-lift

Saturday 4/1/23

3/31/2023

[TEAMS OF 3]
AMRAP 25:
400 Meter Team Run
30 Burpee Box Jumps, 60 Thrusters (75/55)
400 Meter Team Run
30 Burpee Box Jumps, 60 Thrusters (95/65)
400 Meter Team Run
30 Burpee Box Jumps, 60 Thrusters (115/85)
400 Meter Team Run
30 Burpee Box Jumps, Max Thrusters (135/95)

Box: (24"/20")

One partner working at a time on BBJs and thrusters. Teammates run together.
*Score is total thrusters completed at final weight

Friday 3/31/23

3/30/2023

5 rounds for total reps and L-sit hold seconds of:

Thrusters, 15 seconds
Rest 45 seconds
L-sit hold, 15 seconds
Rest 45 seconds

♀ 95 lb ♂ 135 lb

Thursday 3/30/23

3/29/2023

Bench 5-5-5-5-5

5 Rounds :20 on :20 off

Burpees
Bike
DU

Wednesday 3/29/23

3/28/2023

Partner WOD - 7 Rounds (30 min cap)

P1: 500/400m Row
P2: 30 Groiners + 30 Ski Jumps + AMRAP AKBS (35/25) in remaining time

Score = Total AKBS

Tuesday 3/28/23

3/27/2023

Alternating:

Strict Weighted Supinated Pull Up, Find a 5 rep max
Hang Power Clean, Find a 5 rep max

For Time

45 Pull Ups
45 Deadlifts (135/95)
180 Double Unders

Monday 3/27/23

3/26/2023

Front Squat: Build to a Heavy Set:

10 Front Squats

On the Minute For as Long as Possible:

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

Saturday 3/25/23

3/26/2023

Run 1-mile

Teams of 3

AMRAP 3 Tag Team

30m Shuttle Sprints (one person at a time)

(Rest 1-min)
AMRAP 3

P1: 10 Wall Balls
P2 & P3: in Hollow Hold

(Rest 1-min)
AMRAP 3

P1: 10 Push-Ups
P2 &P3: sit in Bottom Squat

(Rest 1 -min)
AMRAP 3

P1: 5 Toes to Bar
P2: in Handstand Hold while P3: Rests

Then Repeat the 4 AMRAPs with 90 sec work/1-min rest

Finisher: 400m Run

Friday 3/24/23

3/22/2023

7 Reasons Why You Should Wrap Your Thumbs Around The Pull Up Bar

5 Rounds, not timed

AMRAP Body Weight Bench Press
AMRAP Pull-Ups

Scaled:

AMRAP Bench Press*
AMRAP:1 Jumping Pull-Ups

*Begin with a weight that allows you to have 10-15 reps to failure for the 1st set

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