Saturday 5-1-21

Saturday 5-1-21

Teams Relays

4:00 Max Wallballs 

1:00 Rest

4:00 Reverse Wallball Burpees

1:00 Rest

4:00 Med Ball Box Step-ups

1:00 Rest 

4:00 Planks Over Med Ball

1:00 Rest 

4:00 Med Ball Run

Med Ball (20/14)

Box (24/20)

Friday 4-30-21

 Friday 4-30-21

EMOM x 8 (Alternating Movements)

10-12 Chest to Bar Pull-ups 

20 Air Squats 

EMOM x 8

2-3 Wall Walks 

40 Double Unders 

Conditioning:

AMRAP 10

10 Power Cleans (135/95)

10 Front Rack Lunges (135/95)

10 Lateral Burpee Over the Bar

Wednesday 4-28-21

 Wednesday 4-28-21

On the 1:30 x 6

Deadlifts 

Conditioning:

AMRAP 5

12 Snatches (95/65)

9 Deadlifts (95/65)

6 Push-ups 

Rest 2:00

AMRAP 5

9 Snatches (115/85)

6 Deadlifts (115/85)

3 Push-ups 

Tuesday 4-27-21

 Tuesday 4-27-21

AMRAP 4

Double Unders 

Conditioning:

For Time:

30-20-10-20-30

Calorie Row 

Alternating Pistols

AbMat Sit-ups 

Monday 4-26-21

 Monday 4-26-21

On the 2:00 x 6

Tempo Front Squats 

On the 2:00 x 6

30 Criss Cross Mountain Climbers 

30 Dumbbell Bear Crawls

(15 Forward & 15 Reverse)

Conditioning:

AMRAP 5

10 Hang Dumbbell Clean and Jerks 

20 Alternating Dumbbell Snatches

Dumbbell Weight (50s/35s)

Saturday 4-24-21

 Saturday 4-24-21

Teams of 2:

Buy In: 800 Meter Run

3 Rounds 

50 Dumbbell Floor Press (50s/35s)

40 Dumbbell Box Step-ups (50s/35s)(24/20)

30 Dumbbell Kickouts

Buy Out: 800 Meter Run 

Friday 4-23-21

 Friday 4-23-21

Conditioning: For Time

21-15-9

Calorie Row 

Split Jerks (135/95)

Burpees 

Immediately followed by 

9-15-21

Calorie Row 

Front Squats (135/95)

V-ups

Wednesday 4-21-21

 Wednesday 4-21-21

On the 1:30 x 4

15 Toes to Bar 

20 Lunges

On the 1:30 x 4

20 Lateral Jumps Over Parallette 

15 Parallette Dips

Conditioning:

4 Rounds for Time

500/400 Meter Row 

15 Plate Ground to Overhead (25/15)

15 Plate Squats (25/15)

Tuesday 4-30-21

 Tuesday 4-20-21

On the 1:30 x 6

Deadlifts

Conditioning: 4 Rounds

Work :30/Rest :30

Squat Cleans (115/85)

Push Press (115/85)

Pull-ups 

Overhead Squats (115/85)

Monday 4-19-21

 Monday 4-19-21

On the 2:00 x 6

Front Squats 

Conditioning:

AMRAP 12

30 Double Unders 

20 Kettlebell Swings (53/35)

10 Push-ups 

Tabata Core Blast 

4 Rounds:

Hollow Hold 

Arch Hold

Flutter Kicks

Penguins 

Friday 4-16-21

 Friday 4-16-21

EMOM x 6 (Alternating Movements)

20 Wallballs (20/14)

20 Plank Up/Downs

EMOM x 6 (Alternating Movements)

10-15 Pull-ups

20 V-ups

Conditioning: For Time

3 Rounds 

20 Double Unders 

20 Alternating Dumbbell Clean and Jerks

Rest 1:00

3 Rounds 

20 Double Unders 

20 Alternating Devils Press

Rest 1:00

3 Rounds 

20 Double Unders 

20 Alternating Dumbbell Snatches

Dumbbell Weight: (50/35)

Wednesday 4-14-21

 Wednesday 4-14-21

On the 1:30 x 6

Deadlifts

Conditioning:

AMRAP 16

15/12 Calorie Row 

12 Box Jumps (30/24)

9 Kettlebell Swings (70/53)

Tuesday 4-13-21

 Tuesday 4-13-21

On the 1:30 x 8

Sets 1-4: 3 Position Power Clean

Sets 5-8: 1 Power Clean

Conditioning:

AMRAP 12

10 Hang Power Cleans (115/85)

20 Kick-outs

10 Overhead Squats (115/85)

Monday 4-12-21

 Monday 4-12-21

On the 2:00 x 6

Front Squats 

Conditioning:

On the 2:00 x 6

10 Burpees 

15 Dumbbell Push Press(50s/35s)

20 AbMat Sit-ups 

Conditioning:

AMRAP 4

10 Dumbbell Deadlifts (50s/35s)

10 Dumbbell Front Squats (50s/35s)

Saturday 4-10-21

 Saturday 4-10-21

Teams of 2

AMRAP 24

60 Single Arm Kettlebell Swings

60 Single Arm Kettlebell Overhead Squats 

60 Goblet Lunges

*Every 3:00, both people complete 30 Double Unders.

Kettlebell Weight: (35/26)

Friday 4-9-21

 Friday 4-9-21

Conditioning: For Time

500/400 Meter Row 

24 Dumbbell Box Step-Overs

24 Dumbbell Thrusters 

500/400 Meter Row 

18 Dumbbell Box Step-Overs

18 Dumbbell Thrusters 

500/400 Meter Row 

12 Dumbbell Box Step-Overs

12 Dumbbell Thrusters 

Box: (24/20)

Dumbbells: (50s/35s)

Time Cap: 24:00

Core Blast:

40-30-20

Russian Twists

Plank Jacks

Thursday 4-8-21

 Thursday 4-8-21

Open Gym.

Slight time changes for tomorrow’s Open Gym. Please text to reserve your spot.😊

Wednesday 4-7-21

 Wednesday 4-7-21

Work :60/Rest :30

4 Rounds 

Toes to Bar

Sled Push/Pull

Wallballs (20/14)

Handstand Walks/Progressions 

Assault Bike Calories 

Rest

Tuesday 4-6-21

 Tuesday 4-6-21

On the 1:30 x 8

5 Deadlifts

Conditioning:

AMRAP 9

30 Double Unders 

3 Power Clean and Jerks (135/95)

3 Front Squats (135/95)

Increase barbell movements by 3 reps each round until time expires.

Extra Core:

Accumulate 4:00 Plank

Monday 4-5-21

 Monday 4-5-21

EMOM x 5

6-10 Strict Handstand Push-ups 

-OR-

12-15 L-sit Dumbbell Press

EMOM x 5

6-10 Strict Pull-ups 

-OR-

12-15 Assisted Strict Pull-ups 

Conditioning:

AMRAP 16

14 Calorie Row

12 Alternating Pistols

10 Burpees 

Saturday 4-3-21

 Saturday 4-3-21

Teams of 3

3 Rounds 

75 Wallballs

60 Med Ball Shuttle Runs

45 Toes to Bar 

30 Push-ups 

Friday 4-2-21

 Friday 4-2-21

On the 1:30 x 4

3 Position Snatch 

On the 1:00 x 6 

1 Snatch

Conditioning:

AMRAP 5

30 Double Unders 

5 Overhead Squats (115/85)

10 Front Rack Lunges (115/85)

Rest 3:00

AMRAP 5

45 Double Unders

15 Overhead Squats (95/65)

20 Front Rack Lunges (95/65)