Friday, April 30, 2021

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)


Thursday, April 29, 2021

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

Tuesday, April 27, 2021

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 

Monday, April 26, 2021

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 

Sunday, April 25, 2021

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)

Friday, April 23, 2021

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 


Thursday, April 22, 2021

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

Tuesday, April 20, 2021

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)

Monday, April 19, 2021

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)

Sunday, April 18, 2021

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 

Thursday, April 15, 2021

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)

Tuesday, April 13, 2021

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)

Monday, April 12, 2021

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)

Sunday, April 11, 2021

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)

Friday, April 9, 2021

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)


Thursday, April 8, 2021

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

Wednesday, April 7, 2021

Thursday 4-8-21

 Thursday 4-8-21

Open Gym.


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

Tuesday, April 6, 2021

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

Monday, April 5, 2021

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

Sunday, April 4, 2021

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 

Friday, April 2, 2021

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 

Thursday, April 1, 2021

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)