Saturday 2-1-20
MAMBA
AMRAP 18:
5 Ring Muscle-Ups
8 Power Cleans (135/95)
24 Box Jumps (30/24)
“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.
Please feel free to join us at 9am Saturdayđź’—
Friday, January 31, 2020
Thursday, January 30, 2020
Friday 1-31-20
Friday 1-31-20
Snatch Balance Complex (On the 0:00)
On the 1:30 x 4 Sets:
1 Snatch Balance
1 Pausing Overhead Squat (3s in bottom)
Snatch Complex (On the 6:00...)
On the 1:30 x 6 Sets:
On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Conditioning
"Paw Patrol"
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (95/65)
Snatch Balance Complex (On the 0:00)
On the 1:30 x 4 Sets:
1 Snatch Balance
1 Pausing Overhead Squat (3s in bottom)
Snatch Complex (On the 6:00...)
On the 1:30 x 6 Sets:
On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Conditioning
"Paw Patrol"
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (95/65)
Wednesday, January 29, 2020
Thursday 1-30-20
Thursday 1-30-20
Body Armor
3 Giant Sets:
12 Bulgarian Split Squats (6 each leg)
50' Single Arm Overhead Dumbbell Walking (Left)(50/35)
50' Single Arm Overhead Dumbbell Walk (Right) (50/35)
50' Broad Jumps
Rest 1:30 Between Sets.
Alternating Every 4 Minutes for 24 Minutes:
Rope Climbs
Handstand Walk
*Take time to practice technique and/or progressions of these skills.
Body Armor
3 Giant Sets:
12 Bulgarian Split Squats (6 each leg)
50' Single Arm Overhead Dumbbell Walking (Left)(50/35)
50' Single Arm Overhead Dumbbell Walk (Right) (50/35)
50' Broad Jumps
Rest 1:30 Between Sets.
Alternating Every 4 Minutes for 24 Minutes:
Rope Climbs
Handstand Walk
*Take time to practice technique and/or progressions of these skills.
Tuesday, January 28, 2020
Wednesday 1-29-20
Wednesday 1-29-20
Conditioning
"Buckle Up"
AMRAP 5:
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Double Dumbbell Hang Walking Lunge (50's/35's)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
Conditioning
"Buckle Up"
AMRAP 5:
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Double Dumbbell Hang Walking Lunge (50's/35's)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
Monday, January 27, 2020
Tuesday 1-28-20
Tuesday 1-28-20
Odd-Object Conditioning
On the 3:00 x 5 Rounds:
30 Double Unders
15 Wreck Bag Ground to Shoulder (75/50)
10 Alternating Pistols
Conditioning
"Speed Limit"
AMRAP 15:
Buy-In: 4/3.5k Bike Erg
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
Odd-Object Conditioning
On the 3:00 x 5 Rounds:
30 Double Unders
15 Wreck Bag Ground to Shoulder (75/50)
10 Alternating Pistols
Conditioning
"Speed Limit"
AMRAP 15:
Buy-In: 4/3.5k Bike Erg
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
Sunday, January 26, 2020
Monday 1-27-20
Monday 1-27-20
Clean and Jerk Complex
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
Conditioning
"Rack City"
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
Clean and Jerk Complex
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
Conditioning
"Rack City"
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
Friday, January 24, 2020
Saturday 1-25-20
Saturday 1-25-20
AMRAP 24
2 Rope Climbs
4 Clean and Jerks (95/65)
6 DB Box Step Ups (50/35)
4 Rope Climbs
8 Clean and Jerks (95/65)
12 DB Box Step Ups (50/35)
6 Rope Climbs
16 Clean and Jerks (95/65)
24 DB Box Step Ups (50/35)
8 Rope Climbs
32 Clean and Jerks (95/65)
48 DB Box Step Ups (50/35)
10 Rope Climbs
64 Clean and Jerks (95/65)
96 DB Box Step Ups (50/35)
...and so on.
May run as an individual or partner WOD.
AMRAP 24
2 Rope Climbs
4 Clean and Jerks (95/65)
6 DB Box Step Ups (50/35)
4 Rope Climbs
8 Clean and Jerks (95/65)
12 DB Box Step Ups (50/35)
6 Rope Climbs
16 Clean and Jerks (95/65)
24 DB Box Step Ups (50/35)
8 Rope Climbs
32 Clean and Jerks (95/65)
48 DB Box Step Ups (50/35)
10 Rope Climbs
64 Clean and Jerks (95/65)
96 DB Box Step Ups (50/35)
...and so on.
May run as an individual or partner WOD.
Thursday, January 23, 2020
Friday 1-24-20
Friday 1-24-20
Front Squat Waves (Week #3 of 3)
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat
Following Final Set, Until the 15 Minute Mark:
Build to a Heavy Single for the Day.
Conditioning
"Crash Test"
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees
Front Squat Waves (Week #3 of 3)
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat
Following Final Set, Until the 15 Minute Mark:
Build to a Heavy Single for the Day.
Conditioning
"Crash Test"
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees
Wednesday, January 22, 2020
Thursday 1-23-20
Thursday 1-23-20
Body Armor
3 Giant Sets:
30 Second Hollow Hold
30 Second Arch Hold
Rest 1:00 Between Sets
Odd-Object Conditioning
3 Giant Sets:
50' Dumbbell Bear Crawl (50's/35's)
50' Reverse Dumbbell Bear Crawl (50's/35's)
Rest 1:30 Between Sets
Take 20 Minutes to Work on Bar Muscle Ups and/or Progressions
Body Armor
3 Giant Sets:
30 Second Hollow Hold
30 Second Arch Hold
Rest 1:00 Between Sets
Odd-Object Conditioning
3 Giant Sets:
50' Dumbbell Bear Crawl (50's/35's)
50' Reverse Dumbbell Bear Crawl (50's/35's)
Rest 1:30 Between Sets
Take 20 Minutes to Work on Bar Muscle Ups and/or Progressions
Tuesday, January 21, 2020
Wednesday 1-22-20
Wednesday 1-22-20
Push Press
10RM
Conditioning
"Opening Day"
21-15-9:
Wallballs (20/14)
CTB Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
Push Press
10RM
Conditioning
"Opening Day"
21-15-9:
Wallballs (20/14)
CTB Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
Monday, January 20, 2020
Tuesday 1-21-20
Tuesday 1-21-20
EMOM for 25 Minutes
1). Calorie Row
2). Calorie Bike
3). Shuttle Run
4). Sled Push
5). Rest
Gymnastic Skills
On the 2:30 x 4 Rounds:
40 Double Unders
15 Med Ball Toss Sit-Ups
2 Wall Walks
EMOM for 25 Minutes
1). Calorie Row
2). Calorie Bike
3). Shuttle Run
4). Sled Push
5). Rest
Gymnastic Skills
On the 2:30 x 4 Rounds:
40 Double Unders
15 Med Ball Toss Sit-Ups
2 Wall Walks
Sunday, January 19, 2020
Monday 1-20-20
Monday 1-20-20
Build to Heavy 5 Rep Back Squat
Overhead Squat Complex
3 Sets, resting as needed between:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats
Conditioning
"Pins and Needles"
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Build to Heavy 5 Rep Back Squat
Overhead Squat Complex
3 Sets, resting as needed between:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats
Conditioning
"Pins and Needles"
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Friday, January 17, 2020
Saturday 1-18-20
Saturday 1-18-20
Conditioning
"Alaska Blue Steel"
3 Rounds:
7 Squat Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (75/55)
7 Toes to Bar
7 Box Jumps(24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
Conditioning
"Alaska Blue Steel"
3 Rounds:
7 Squat Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (75/55)
7 Toes to Bar
7 Box Jumps(24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
Thursday, January 16, 2020
Friday 1-17-20
Friday 1-17-20
Front Squat Waves (Week #2 of 3)
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat
Conditioning:
AMRAP 12
30 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
10 Push-ups
Front Squat Waves (Week #2 of 3)
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat
Conditioning:
AMRAP 12
30 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
10 Push-ups
Wednesday, January 15, 2020
Thursday 1-16-20
Thursday 1-16-20
Midline
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.
Take 20 minutes to work on Handstand Walks or Progressions.
For example, wall walks, static holds on wall, shoulder taps, wall walk-aways.
Midline
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.
Take 20 minutes to work on Handstand Walks or Progressions.
For example, wall walks, static holds on wall, shoulder taps, wall walk-aways.
Tuesday, January 14, 2020
1-15-20
Wednesday 1-15-20
4 Sets of the Complex:
1 Strict Press +
1 Push Press +
1 Push Jerk
Conditioning:
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (155/115)
4 Sets of the Complex:
1 Strict Press +
1 Push Press +
1 Push Jerk
Conditioning:
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (155/115)
Monday, January 13, 2020
Tuesday 1-14-20
Tuesday 1-14-20
Gymnastics Work:
3 Sets
7-10 Handstand Push-Ups
7-10 Toes to Bar
7-10 Ring Dips
Conditioning
"Part Time"
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
18/12 Calorie Assault Bike
or Calorie Row
Gymnastics Work:
3 Sets
7-10 Handstand Push-Ups
7-10 Toes to Bar
7-10 Ring Dips
Conditioning
"Part Time"
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
18/12 Calorie Assault Bike
or Calorie Row
Sunday, January 12, 2020
Monday 1-13-20
Monday 1-13-20
Back Squat Waves (Week 2/2)
Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps
Power Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk
Conditioning
"Air Fryer"
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)
Back Squat Waves (Week 2/2)
Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps
Power Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk
Conditioning
"Air Fryer"
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)
Friday, January 10, 2020
Saturday 1-11-20
Saturday 1-11-20
Conditioning
"Bike Drop"
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Erg Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Erg Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Erg Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Erg Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Erg Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
*You may substitute Calorie Row for Bike
Conditioning
"Bike Drop"
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Erg Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Erg Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Erg Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Erg Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Erg Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
*You may substitute Calorie Row for Bike
Thursday, January 9, 2020
Friday 1-10-20
Friday 1-10-20
Front Squat Waves (Week #1 of 3)
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat
Conditioning
"Marston"
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees
Front Squat Waves (Week #1 of 3)
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat
Conditioning
"Marston"
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees
Wednesday, January 8, 2020
Thursday 1-9-20
Thursday 1-9-20
Strict Gymnastics
15-10-5:
Strict Chest to Bar Pull-ups
Strict Handstand Push-ups
Directly Into...
5-10-15:
Strict Pull-ups
Hand Released Push-Ups
Body Armor
3 Sets:
7 Seated Single Arm Arnold Press (Each Side)
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups (30/20)
Strict Gymnastics
15-10-5:
Strict Chest to Bar Pull-ups
Strict Handstand Push-ups
Directly Into...
5-10-15:
Strict Pull-ups
Hand Released Push-Ups
Body Armor
3 Sets:
7 Seated Single Arm Arnold Press (Each Side)
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups (30/20)
Tuesday, January 7, 2020
Wednesday 1-8-20
Wednesday 1-8-20
Push Press
4 Sets of 6:
Rest 2 Minutes Between Sets.
Conditioning
"AK Airplane Mode"
2 Rounds:
50 DB Box Step Ups (50/35)
1,000 Meter Row
50 Wallballs (20/14)
Push Press
4 Sets of 6:
Rest 2 Minutes Between Sets.
Conditioning
"AK Airplane Mode"
2 Rounds:
50 DB Box Step Ups (50/35)
1,000 Meter Row
50 Wallballs (20/14)
Monday, January 6, 2020
Tuesday 1-7-20
Tuesday 1-7-20
Pausing Power Clean
On the 1:30 x 5:
1 Pausing Power Clean*
1 Power Clean
* Two pauses on the repetition.
- 2 Second Pause at Knee
- Second Pause in Catch
Conditioning
"Zoolander"
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Barbell Facing Burpees
Pausing Power Clean
On the 1:30 x 5:
1 Pausing Power Clean*
1 Power Clean
* Two pauses on the repetition.
- 2 Second Pause at Knee
- Second Pause in Catch
Conditioning
"Zoolander"
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Barbell Facing Burpees
Thursday, January 2, 2020
Friday 1-3-20
Friday 1-3-20
Box Front Squats
On the Minute x 10:
2 Box Front Squats
Push Press
4 Sets of 6
Rest 2 minutes between sets. This is our third of four iterations in this sequence.
Conditioning
"Speedo"
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters*
*Building to a Heavy Thruster Weight.
Box Front Squats
On the Minute x 10:
2 Box Front Squats
Push Press
4 Sets of 6
Rest 2 minutes between sets. This is our third of four iterations in this sequence.
Conditioning
"Speedo"
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters*
*Building to a Heavy Thruster Weight.
Wednesday, January 1, 2020
Thursday 1-2-20
Thursday 1-2-20
Body Armor
3 Sets:
15 Barbell Hip Thrust
20 Superman Pulses
20 Hollow Rocks
Cheaper By The Dozen”
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Row
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Row
Up By 3’s Until Finish
Body Armor
3 Sets:
15 Barbell Hip Thrust
20 Superman Pulses
20 Hollow Rocks
Cheaper By The Dozen”
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Row
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Row
Up By 3’s Until Finish
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