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
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
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
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
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
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
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
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
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.
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
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
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)
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
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.
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)
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
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
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
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
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
