Tuesday, August 30, 2022

Wednesday 8-31-22

Wednesday 8-31-22

On the 2:00 x 5

Cleans


Conditioning: 

AMRAP 4

5 Clean and Jerks (135/95)

5 Box Jump Overs (24/20)

Rest 2:00

AMRAP 4

7 Clean and Jerks (115/85)

7 Box Jump Overs (24/20)

Rest 2:00

AMRAP 4

9 Clean and Jerks (95/65)

9 Box Jump Overs (24/20)


Pull-up Accessory Work:

3 Sets

12 Dumbbell Extensions

12 Dumbbell Curls

Monday, August 29, 2022

Tuesday 8-30-22

 Tuesday 8-30-22

Conditioning:

AMRAP 20

20 Calorie Row 

10 Burpees Over the Erg

20 Alternating Pistols

10 Push-ups 

20 Criss-Cross V-ups


Core Blast:

3 Sets

20 Stir the Pot (10 each direction)

:30 Plank-forearms on WB

:30 Plank-feet on WB


Pull-up Accessory Work:

Accumulate 15-20 Strict Pull-ups

Sunday, August 28, 2022

Monday 8-29-22

 Monday 8-29-22

Conditioning:

8 Rounds 

25 Double Unders 

5 Power Snatches (115/85)

Cap 10:00


On the 2:00x 5

Tempo Front Squats 


Accessory Pull-up Work:

2 Sets

:30 Hollow Hang (top of pull-up)

:30 Hollow Hang (middle of pull-up)

:60 Hollow Hang

*Rest :60 between each hold

Friday, August 26, 2022

Saturday 8-27-22

Saturday 8-27-22

Conga Style

Teams of 3 or 4

5 Rounds 

10 ⬆️⬇️ Side Shuffles

10 Sandbag Ground to Shoulder(40/20)

10 Overhead Squats (45/35)

100 Foot DB Farmers Carry (50s/35s)

50 Foot Sled Push and Pull


Cap 25:00

Thursday, August 25, 2022

Friday 8-26-22

 Friday 8-26-22

On the 1:30 x 6

Push Jerks


Conditioning:

AMRAP 6

3 Wallwalks

4 Chest to Bar Pull-ups 

5 Toes to Bar 

Rest 3:00

AMRAP 6

10 Wallballs (20/14)

15 AbMat Sit-ups 

20 Double Unders

Tuesday, August 23, 2022

Wednesday 8-24-22

Wednesday 8-24-22

Row Conditioning:

500 Meters

400 Meters 

300 Meters 

200 Meters 

* Rest :30 between each set.

Score is total time.


Front Squats 

On the 2:00 x 5


Conditioning:

AMRAP 6

10 Strict Handstand Push-ups 

10 Strict Pull-ups

Sunday, August 21, 2022

Monday 8-22-22

 Monday 8-22-22


Conditioning:

EMOM x 3

12 Burpees

Rest 1:00

EMOM x 3

6 Deadlifts 

Rest 1:00

EMOM x 3

:30 Calorie Row 


Benchmark “Fran”

21-15-9

Thrusters

Pull-ups 


Cap 9:00

Thursday, August 18, 2022

Friday 8-19-22

 Friday 8-19-22

Conditioning:

40 Calorie Row 

40 Alternating Dumbbell Snatches

40 Double Unders 

40 Box Jump Overs 

40 Single Arm Dumbbell Thrusters

40 Dumbbell Box Step Overs

40 Alternating Dumbbell Clean and Jerks


Dumbbell (50/35)

Box (24/20)


Scaled: 30 Reps of each


Cap 17:00


Pull-up Accessory Work:

RX: Accumulate 30 Strict Pull-ups 

Scaled: Accumulate 15 Strict Pull-ups 


Core Blast:

2 Sets

40 Penguins

40 Straight Leg Toe Touches

Tuesday, August 16, 2022

Wednesday 8-17-22

 Wednesday 8-17-22

Conditioning:

EMOM x 6 (Alternating Movements)

15 Toes to Bar 

20 Alternating Pistols 

Rest 2:00

EMOM x 6 (Alternating Movements)

5 Wall Walks 

20 Russian Kettlebell Twists (53/35)

Rest 2:00

EMOM x 6 (Alternating Movements)

:45 Max Calorie Row

15 Push-ups 


Pull-up Accessory Work:

4 Sets of 3 Negatives 

Rest 1:00-2:00 between sets.

Monday, August 15, 2022

Tuesday 8-16-22

 Tuesday 8-16-22

On the 1:30 x 7

Sets 1-2: 3 Position 1 Cleans

Sets 3-4: 3 Position 2 Cleans

Sets 5-7: 3 Cleans


Conditioning:

AMRAP 5

30 Double Unders 

10 Push Press (95/65)

10 Bar-Facing Burpees

Rest 3:00

AMRAP 5

20 Double Unders 

5 Push Press (135/95)

5 Bar-Facing Burpees

Sunday, August 14, 2022

Monday 8-15-22

 Monday 8-15-22

Pull-up Accessory Work:

3 Sets

3 Pronated + 3 Supinated Low Bar & Box Weighted Pull-ups 

Rest 1:00 between sets.


Conditioning:

Benchmark “Diane”

21-15-9

Deadlifts (225/155)

Handstand Push-ups 


Cap 10:00


Core Builder:

Accumulate 4:00 Plank

Friday, August 12, 2022

Saturday 8-13-22

 Saturday 8-13-22

Teams of 2

AMRAP 25

20 Calorie Row 

20 Wallball Thruster Toss

20 Toes to Bar 

20 Overhead Wallball Lunges

20 Wallball Sit-up Toss


Wallball (20/14)

Thursday, August 11, 2022

Friday 8-12-22

Friday 8-12-22

On the 1:30 x 7

Sets 1-2: 2 High Hang Pulls + 1 High Hang Power Snatch

Sets 3-4: 3 Hang Power Snatches

Sets 5-7: 3 Power Snatches


Conditioning:

1,000 Meter Run

10 Alternating DB Snatches 

10 Lateral Jumps Over DB

800 Meter Run 

15 Alternating DB Snatches 

15 Lateral Jumps Over DB

600 Meter Run 

20 Alternating DB Snatches 

20 Lateral Jumps Over DB

400 Meter Run 

25 Alternating DB Snatches 

25 Lateral Jumps Over DB

200 Meter Run 

30 Alternating DB Snatches 

30 Lateral Jumps Over DB


DB (50/35)


Cap 22:00

Tuesday, August 9, 2022

Wednesday 8-10-22

Wednesday 8-10-22

Conditioning:

2 Rounds 

EMOM x 3

45 Double Unders 

Rest 1:00

EMOM x 3

5 Deadlifts @ 70% of 1RM

Rest 1:00

EMOM x 3

5 Overhead Squats (135/95)

Rest 1:00


Pull-up Accessory Work:

2 Sets

Static Hollow Holds at top, middle, and bottom positions.


*Specifics will be on whiteboard at the gym for all ability levels.

Monday, August 8, 2022

Tuesday 8-9-22

 Tuesday 8-9-22

Conditioning:

One the 3:00 x 5

15 Wallballs (20/14)

15 Burpees


*Slowest round is your score.


Pull-up Accessory Work:

3 Sets

12 Banded PVC Lat Pull-downs

12 Weighted Scap Pull-ups(20/14)

Sunday, August 7, 2022

Monday 8-8-22

Monday 8-8-22

On the 2:00 x 6

Sets 1-2: 2 High Hang Clean Pulls + 1 High Hang Clean

Sets 3-4: 3 Hang Cleans

Sets 5-6: 3 Cleans


Conditioning:

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

Strict Pull-ups 

Clean and Jerks (115/85)


Cap 12:00

Friday, August 5, 2022

Saturday 8-6-22

 Saturday 8-6-22

You Go, I Go

AMRAP 20

10 Single Arm Devils Press (50/35)

20 DB Box Step-Overs (50/35)(24/20)

30 AbMat Sit-ups 

40 Air Squats

Thursday, August 4, 2022

Friday 8-5-22

Friday 8-5-22

Mobility 


Conditioning:

AMRAP 25

Buy In: 1,000/800 Meter Row 

3 Wall Walks

9 Push-ups 

9 Toes to Bar 

9 Right Leg Pistols

9 Left Leg Pistols

Tuesday, August 2, 2022

Wednesday 8-3-22

Wednesday 8-3-22

On the 2:00 x 5

5 Bench Press


Conditioning:

4 Rounds 

400 Meter Run 

100 Meter DB Farmer’s Carry (50s/35s)

20 Single Arm Overhead Lunges (50/35)


Cap 20:00


Pull-up Accessory Work:

2-3 Sets

15 Bent Over DB Rows

Monday, August 1, 2022

Tuesday 8-2-22

Tuesday 8-2-22

Pull-up Active Hollow Hang

3 Sets

RX :60 Hold/ :60 Rest

Scaled :30 Hold/ :60 Rest


On the 2:00 x 5

Deadlifts


Conditioning:

AMRAP 15

21 Calorie Row 

15 Burpee Box Jump Overs (24/20)

9 Handstand Push-ups