Blog Posts

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

Monday 5/16/22

5/15/2022

Every 2:00 for 8 Rounds:
Snatch Deadlift* + Hang Snatch High Pull + Hang Power Snatch + Hang Power Snatch
*w/5 Second Lift off

Saturday 5/14/22

5/13/2022

Teams of 2

AMRAP: 3, x 5
21 Shuttle Runs
15 Burpees to a target
Max Wall Balls
3 min. rest between rounds

Friday 5/13/22

5/13/2022

Deck of Cards

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

Tuesday 5/10/22

5/9/2022

30 minute AMRAP:

1 TGU/side
5 Goblet Muscle Cleans
10 American Kettlebell Swings
15 Sit Ups
20 Plate Russian Twists

Monday 5/9/22

5/8/2022

In 20 minutes, build up to a heavy complex of:

1 Hang Squat Clean + 1 Shoulder to Overhead + 1 Front Squat

Every 3 minutes for 5 Rounds

10 Single Arm Dumbbell Clean and Jerks (50/35)
10 Box Jumps (24/20)
10 Burpee

Saturday 5/7/22

5/6/2022

Dead-lift
3-3-3-3-2-2-2, building

6 rounds for time:

8 Hang Power Snatch (95/65, Rx+ 125/85)
36 Double Unders

Rest 30 seconds between rounds

FridAY 5/6/22

5/5/2022

Reverse Lunge

Build to a Heavy Set of 8 (Alternating legs)
Then 3 Sets of 8 @ -10% Between Sets:

12/12 Single Leg Deadlifts (KB/DB)
10 DB Strict Press AHAP + 20 Banded Tricep Extensions

WOD: 12:00 Running Clock - 3 Rounds of 4:00 Work

100′ Single Arm Overhead Carry
0:20 Push Up Halfway Hold
0:20 L-Floor Sit Practice
10 Ring Pulls

Rest until 4:00

Thursday 5/5/22

5/4/2022

3 Rounds for Time

400m Run
21 KB Swings (1/1.5p)
12 Pull Ups

Wednesday 5/4/22

5/3/2022

5 rounds for time of:

Max-calorie row in 60 seconds
Turkish get-ups

♀ 25-lb TGU ♂ 50-lb TGU
Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.

Scaling:Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.
Beginner Option: 3 rounds for time of:

Max-calorie row in 60 seconds
Turkish get-ups

♀ 15-lb TGU ♂ 25-lb TGU
Complete a total of 30 reps (or calories) each round. For example, if you row 15 calories, complete 15 Turkish get-ups that round. If you row 20 calories, complete 10 Turkish get-ups that round.

Tuesday 5/3/22

5/2/2022

Hang Power Clean
5-4-3-3-3 (to 3 rep max)

7 Rounds for time:

5 Hang Power Cleans (70-80% of 3RM)
8 Toes-to-Bar, Knee to elbow, or knee raises

Monday 5/2/22

5/1/2022

Snatch Balance 5-5-3-3-1-1-1
Scale: Press 5-5-3-3-1-1-1
3 Rounds for Quality

10 Bent over rows
10 Front Raise
10 Shoulder Shrugs

Saturday 4/30/22

4/29/2022

AMRAP 3 x 5 Rounds Each:

21 Kettlebell Swings
12 Burpee Box Jumps
Max Calorie Row

* Switch After Full Rounds

Friday 4/29/22

4/28/2022

Back Squat or Box Squat, build to a heavy 5 rep over 20 minutes

5-5-5-5-5-5....a couple minutes between sets

TABATA Build to 75 reps for time:

Jumping Squats
Hollow Rocks or Supine Leg Lifts
Row/Bike (Tabata to 50 calories then go to 75)

Thusday 4/28/22

4/27/2022

12-9-6

Dead-lifts
Bar muscle-ups

♀ 205 lb ♂ 315 lb

Scaling: This couplet is meant to be heavy and high skill. Reduce the load and modify the muscle-up to keep this one under 10 minutes. Elite athletes will be closer to 5 minutes or less. Consider Strict pull-ups in place of BM-Us

Wednesday 4/27/22

4/26/2022

AMRAP 12

10 burpees
25 double-unders

Beginner Option: AMRAP 7

7 burpees
25 single-unders

Scaling: If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so you can keep moving, or better, perform a lower number of doubles and include failed attempts so that you continue to work on building capacity.