Blog Posts

Wednesday 6/8/22

6/7/2022

Bench Press 5-5-5-5-5

7 Rounds

400m Run
1 Unbroken set of Toes to Bar

Tuesday 6/7/22

6/6/2022

50-40-30-20-10 reps for time of:

Push-ups
Single-leg squats

Intermediate Option: 40-30-20-10 reps for time of:
Push-ups
Single-leg squats

Beginner Option: 20-15-10 reps for time of:
Slow eccentric push-ups
Squats

Monday 6/6/22

6/5/2022

Deadlift 5-4-3-2-2-2

75 Wall-balls for time
(Climb a burpee ladder by 1 before each 15 reps)

Saturday 6/4/22

6/4/2022

3 Sets

Tempo Dumbbell Bench Press (31X1), (use a weight that allows for 10-15 reps)
Tempo Strict Supinated Pull Up (31X1)
Hollow Body Hold, max holds

15 minute EMOM for Quality:

2-4 Turkish Get Ups
12-15 American Kettlebell Swings
10-12 Burpees
10-15 Barbell Curls

Friday 6/3/22

6/2/2022

6 Rounds for Time

200m Run
7 Devil Press (20/35)

Back thruster 1-1-1-1-1-1-1 reps

Scaling: Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the standard thruster from the front rack.

Beginner Option:
Thruster 5-5-3-3-3-1-1-1 reps

Wednesday 6/1/22

6/1/2022

Deck of Cards

Glute Bridge
Plate Press
Hollow Rocks
Side Bridge

Tuesday 5/31/22

5/30/2022

Power Snatch

7 sets of 3, building

Every 3 minutes for 5 rounds:

15/12 Calorie Row
10 Deadlifts
5 Hang Power Snatches

Monday 5/30/22

5/30/2022

1 mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Saturday 5/28/22

5/27/2022

FYI: Memorial Day Class 9:00 am only!

3 Hang Power Cleans + 1 Push Jerk or Press
Build to a 2RM Hang Power Clean

Tabata 8 Alternating Rounds

American KB Swing
Burpees

Friday 5/27/22

5/27/2022

Deadlift 3-3-3

Deck of Cards (focus on steady quality of movement)

Single Leg Romanian Toe Touches
Air Squats
Hanging Knee Raises or Knees to Elbow (only if you can cycle quickly)
Barbell Curls

Thursday 5/26/22

5/25/2022

A1. Bent Over Dual KB/DB Row, 3 sets of 10-12 reps, building
A2. Chest to Wall Handstand Hold, 3 sets of 20-40 second holds (Rx+ Freestanding)

B1. Ring Rows, 3 sets of 10-12 reps (Rx+ Feet Elevated)
B2. Ring Dip Support Hold, 3 sets of max holds for quality

10 Rounds for Quality

1/side TGU (AHAP)
10 Alternating Russian Kettlebell Swings
15 Sit Ups
20 Russian Twists (Rx+ Plate Twists, 25/10)

Wednesday 5/25/22

5/24/2022

Strict Press
5-5-5-5-5

10 Rounds For Time [20 Minute Cap]:

500 Meter Bike
30′ Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead

Dumbbells: (50’s/35’s)

Tuesday 5/24/22

5/23/2022

AMRAP 25:
7 Box Jump Overs (24″/20″)
7 Pull-ups
7 Power Snatches (75/55)
Every 5 Minutes [Starting at 0:00]:
400 Meter Run

MONDAY 5/23/22

5/22/2022

Back Squat

5 sets of 5

AMRAP 20

20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats

Saturday 5/21/22

5/20/2022

AMRAP 20

10 DB Snatch (10R+10L)
10 Hollow Rock
10 Toes to Bar/KTE/Knee Raise
200/400m Run* (alternate between distance)

or *100m/200m plate carry 45/25
*250/500m row

Burpee over dumbbell 5@5:00, 10@10:00, 15@15:00

Friday 5/20/22

5/19/2022

5 rounds for time of:

15 sumo dead-lift high pulls
15 thrusters

♀ 65 lb ♂ 95 lb

Thursday 5/19/22

5/18/2022

4 Rounds

6 Barbell Good Mornings (wide stance)
8 KB/DB RDL
10 KB/DB Bent Over Row
:30 KB/DB Farmer Carry Hold

AMRAP 7

9 Box Jump
7 Burpees
5 Strict Pull-ups or 10 Ring Rows

Wednesday 5/18/22

5/18/2022

1 Mile run

Hang 16 Rounds :15/:15

7 rounds for max distance of:

Bike 1 minute
Rest 1 minute

Scaling: These bike intervals include a 1-to-1 work-rest ratio. Push the intensity for each minute of work. Deconditioned athletes can reduce the number of rounds.

Tuesday 5/17/22

5/16/2022

Push Up, 4 sets of max reps, aim to accumulate total 56 reps (Rx+ Strict Ring Dips)
Dual DB/KB Front Squats, 4 sets of 10-15, across

8 Rounds For Time:

3 Shoulder to Overhead (115/75, Rx+ 155/105)
5 Back Squats
15/12 Calorie Row

V-ups
Squats
Reverse Lunges (L+R=1)
Dumbbbell Press

Thursday 5/12/22

5/11/2022

Bench Press

3-3-3-3-3

3 Sets of 10

Chest Fly
Dumbbell Pull-overs
Barbell Roll-outs

100 m Sprint x 5

Wednesday 5/11/22

5/10/2022

Back Squat

Build to heavy single

For Time [12 Minute Cap]:

21 Thrusters (95/65)
500/400 Meter Row
15 Thrusters (95/65)
500/400 Meter Row
9 Thrusters (95/65)
500/400 Meter Row

*Score = Time it takes to complete the workout

<<Previous

Forward>>