Sunday, February 28, 2021

Monday 3-1-21

 Monday 3-1-21


Take 20:00 to find a One Rep Max Front Squat.


Conditioning:

AMRAP 10

21 Double Unders 

15 Kettlebell Swings (53/35)

9 Push-ups 

Friday, February 26, 2021

Saturday 2-27-21

 Saturday 2-27-21


Teams of 3

120 Toes to Bar 

120 Med Ball Over the Shoulder

120 Med Ball Shuttle Runs

120 Med Ball Lunges


Med Ball Weight: (20/14)


Thursday, February 25, 2021

Friday 2-26-21

 Friday 2-26-21


Conditioning:

Work 3:00/Rest 2:00 x 4


1):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Power Cleans


2):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Push Press 


3):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Box Step-Overs


4):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Squats 



Box Height:(24/20)

Dumbbell: (50s/35s)


Wednesday, February 24, 2021

Thursday 2-25-21

 Thursday 2-25-21


Open Gym.


Note slight time change for this week. Please text to reserve your spot.😊

Tuesday, February 23, 2021

Wednesday 2-24-21

 Wednesday 2-24-21


On the 1:30 x 6

Deadlifts


Conditioning:

AMRAP 12

10 Deadlifts (235/165)

20 Alternating Pistols

10 Push-ups 

Monday, February 22, 2021

Tuesday 2-22-21

 Tuesday 2-22-21


Conditioning:

For Time

750/600 Meter Row 

90 Double Unders 

30 Thrusters (95/65)

60 Double Unders 

20 Thrusters (95/65)

30 Double Unders 

10 Thrusters (95/65)

750/600 Meter Row 


Core Blast:

30-20-10

V-ups 

Plank Up/Downs

Sunday, February 21, 2021

Monday 2-22-21

 Monday 2-22-21


On the 1:30 x 6

Front Squats


On the 1:30 x 6

:30 Max Calorie Row 

:30 Max Burpees 


Conditioning:

For Time

30 Med Ball Cleans (20/14)

60 Med Ball Sit-ups (20/14)

30 Med Ball Thrusters (20/14)


Thursday, February 18, 2021

Friday 2-19-21

 Friday 2-19-21


Open 18.2

For Time:


1-2-3-4-5-6-7-8-9-10

Dumbbell Squats 

Bar-Facing Burpees


18.2a

1 Rep Max Clean


12:00 Time Cap


Rx Dumbbells (50s/35s)

Scaled Dumbbells (35s/20s)

Wednesday, February 17, 2021

Thursday 2-18-21

 Thursday 2-18-21


Open Gym!


Tomorrow we only have Open Gym 5:30-6:30am and noon-1:30pm.

Please text to reserve your spot!

Tuesday, February 16, 2021

Wednesday 2-17-21

 Wednesday 2-17-21


EMOM x 6 (Alternating Movements)

12 Pull-ups 

12 Toes to Bar 


EMOM x 6. (Alternating Movements)

:45 Plank (Forearms on Wallball)

:45 Plank (Feet on Wallball)


Conditioning:

AMRAP 18

500/400 Meter Row 

20 Box Jumps (24/20)

20 AbMat Sit-ups 


Monday, February 15, 2021

Tuesday 2-16-21

 Tuesday 2-16-21


Conditioning:

AMRAP 12

60 Double Unders 

30 Air Squats 

15 Push Jerks (115/85)


*Immediately after, take 8:00 to find a One RepMax Clean and Jerk.


Core Blast:

4 Sets

20 Reverse Crunches

20 Leg Raises

20 Plank Crunches

Sunday, February 14, 2021

Monday 2-15-21

 Monday 2-15-21


On the 1:30 x 6

Front Squats 


On the 1:30 x 6

(Alternating Movements)

20 Bulgarian Split Squats 


20 Dumbbell Bent Over Rows + 20 Dumbbell Tricep Extensions


Conditioning:

AMRAP 8

30 Dumbbell Overhead Lunges (50/35)

30 Alternating Dumbbell Snatches (50/35)

Friday, February 12, 2021

Saturday 2-13-21

 Saturday 2-13-21


Teams of 2

AMRAP 24

40 Double Unders 

30 Power Cleans

20 Push Press 

10 Front Squats 


* Barbell starts at (45/35). Every 4:00 athlete will add 10 pounds to the barbell.

Thursday, February 11, 2021

Friday 2-12-21

 Friday 2-12-21


Conditioning:

AMRAP 14

2 Dumbbell Thrusters (50s/35s)

2 Dumbbell Deadlifts (50s/35s)

2 Alternating Pistols


* Increase by 2 reps each round until time expires.


Core Tabata:

Dumbbell Russian Twists (50/35)

Dumbbell Flutter Kicks (50/35)

Mountain Climbers 

Plank Jump-Outs

Wednesday, February 10, 2021

Tuesday, February 9, 2021

Wednesday 2-10-21

 Wednesday 2-10-21


4 Rounds 

Work :60/ Rest:30


*Pull-ups 

*Sled Push-Pull

*Hollow Rocks

*Handstand Walks

*Alternating Dumbbell Clean and Jerks 

*Assault Bike Sprint

*Rest 

Monday, February 8, 2021

Tuesday 2-9-21

 Tuesday 2-9-21


On the 1:30 x 10

Sets 1-5: 3 Position Snatch

Sets 6-10: 1 Snatch


Conditioning:

AMRAP 3 

12 Overhead Squats (75/55)

12 Burpees 

Rest 2:00


AMRAP 3 

9 Overhead Squats (95/65)

9 Burpees 

Rest 2:00


AMRAP 3

6 Overhead Squats (115/85)

6 Burpees 

Sunday, February 7, 2021

Monday 2-8-21

 Monday 2-8-21


On the 1:30 x 6

Front Squats 


On the 1:30 x 6

:30 Max Calorie Row

:30 Max Push-ups/:30 Max Sit-ups 


Conditioning:

AMRAP 8

10/8 Calorie Row

15 Air Squats

20 Double Unders 

Friday, February 5, 2021

Saturday 2-6-21

 Saturday 2-6-21


Teams of 2

300 Calorie Row


Partner 1: Calorie Row

Partner 2: 80 Foot Walking Lunges + 80 Foot Farmers Carry


*Partners switch after carry is complete.


Kettlebell Weight: (53s/35s)

Thursday, February 4, 2021

Friday 2-5-21

 Friday 2-5-21

Open 15.1 & 15.1a


AMRAP 9

15 Toes to Bar 

10 Deadlifts (115/75)

5 Power Snatches (115/75)


Immediately after, take 6:00 to find 1 Rep Max Clean and Jerk.

Wednesday, February 3, 2021

Thursday 2-4-21

Thursday 2-4-21

Open Gym tomorrow!!!

5:30-6:30am

Noon-1:30pm

3:30-5:30pm



Text to reserve your spot!😊

Tuesday, February 2, 2021

Wednesday 2-3-21

 Wednesday 2-3-21


EMOM x 8 (Alternating Movements)

10 Chest to Bar Pull-ups 

:45 Plank


EMOM x 8 (Alternating Movements)

15 Box Jumps (30/24)

20 Box Dips


Conditioning:

3 Rounds 

30 Calorie Row 

20 Box Step-ups (24/20)

10 Push-ups 

Monday, February 1, 2021

Tuesday 2-2-21

 Tuesday 2-2-21


On the 1:30 x 10

Sets 1-5: 3 Position Clean

Sets 6-10: 1 Clean


Conditioning:

AMRAP 15

9 Push Press (95/65)

12 Front Rack Lunges (95/65)

15 Lateral Burpees Over Barbell