Blog Archives

Friday 6/30/23

6/29/2023

AMRAP 22

7 Strict Pull-ups or Ring Rows
14 Wall Ball Sit-ups 20/14
21 KB Russian Kettle Bell Swings 55/40

THursday 6/29/23

6/28/2023

Back Squat

Build to a Heavy Set of 10 Back Squats

Alternating Tabatas

Slam Balls
Wall Balls
Push-ups
V-Ups

Wednesday 6/28/23

6/27/2023

Time domain: 5-7 mins per round
Time cap: 8 mins per round
3 rounds, each round for time, of:

Run, 200 m
Kettlebell Overhead Carry, 55/35 - 50 ft
15/10 Echo Bike Calories
Kettlebell Front Rack Carry, 55/35 - 100 ft
15/10 Echo Bike Calories
Kettlebell Farmers Carry, 55/35 - 200 ft
Run, 200 m

Rest 3 mins between each round.

Tuesday 6/27/23

6/26/2023

Partner A: 25 Wall Ball Shots (20/14), 15 Toes to Bar or V-Ups
Partner B: Barbell Hang Hold (65/55)

Partners switch then repeat

Partner A: 25 Power Cleans (65/55), 15 HSPUs (scale to L-seated presses)
Partner B: Barbell Overhead Hold (65/55) (scale to plate hold overhead)

Partners Switch then Repeat

Partner A: 25 Back Squats (95/65), 15 Shoulder to Overhead (95/65)
Partner B: Handstand Hold (scale to Plank Hold)

Partners switch then repeat

Partner A: 25 Kettlebell Swings (53/35), 15 Burpees
Partner B: Barbell Front Rack Hold (95/65)

Partners Switch then Repeat

Monday 6/26/23

6/25/2023

4 Rounds

Pendlay Row, 6-8 reps across
Dual DB/KB Reverse Lunge, 6-8 reps/side, across

15 minute AMRAP

1 Power Snatch (95/65)
5 Toes to Bar
10/8 Calorie Row

Saturday 6/24/23

6/23/2023

Team Row - 3 Person

Row 10,000 meters

-Switching every time the rower hits x250, x500, x750, & x000 meters
-Athletes must complete 7 Box Jumps after each row effort

Friday 6/23/22

6/22/2023

Back Squats

3-3-3-3-3 (80–85 of 1RM%)

AMRAP in 15:

6 Back Squats @ 60%
22 Sit-Ups
16 Devil Presses
10 Pull- Ups

For quality, accumulate:
5 minutes of L-sit hold
5 minutes of handstand hold
10 minutes of plank hold

Break up the work as needed.

Scaling: The intention today is virtuosity in three static holds. Watch L-Sit Drills and read Getting Inverted to determine what you are capable of today. Aim to hold as long as you are able, while maintaining your best positioning. Count only your working seconds, and transition as needed.

Beginner Option:
For quality,
5 minutes to practice L-sit drills
5 minutes to practice getting inverted
5 minutes plank hold

wednesday 6/21/23

6/20/2023

Shoulder Press

10-10-10

AMRAP 20:

7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Tuesday 6/20/23

6/19/2023

Dead-lifts (31X1), 6-8 sets of 3, same weight across

18 minute Partner AMRAP

3 Pull Ups
6 American Kettlebell Swings
3 Knees to Elbow
6 Box Jump Overs

Note: Alternate Rounds

Monday 6/19/23

6/18/2023

Every 3 Mins for 21 Mins (7 Rds)

10 Toes to Bar
30 Double Unders
10 Power Snatch (95/65lbs)

Score: Fastest & Slowest Round Time
Goal: 1:15-2:15

Saturday 6/18/23

6/17/2023

3 rounds of:

Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

Working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.

Friday 6/16/23

6/15/2023

7 Minute AMRAP

14 Am Kettlebell Swing 55/35
14 Alt Goblet Step Up (24/20”)

Rest 3 Minutes

7 Minute AMRAP

14 Am Kettlebell Swing 55/35
14 Alt Goblet Step Up

Goal: 3-5 Rounds EACH AMRAP

Thursday 6/15/23

6/14/2023

8 Rounds For Time:

400/300 Meter Row
200 Meter Run
1,000/800 Meter Bike

Time Cap: 40 Minutes

Wednesay 6/14/23

6/14/2023

Bench Press

Build to a heavy single

TEAMS OF 2 - on a 18-minute clock:

Buy in-300 Double Unders

AMRAP In Remaining Time

10 DB Front Squats (50s/35s)
5 Burpee Pull Ups

-One Partner working at a time
-Double Unders can be split any way
-Partners alternate full rounds of squats and burpee pull ups

Tuesday 6/13/23

6/12/2023

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls 95/65
Lateral jumps, over 24/20 inch obstacle

Scaling: Reduce the load on the barbell and the height of the obstacle in order to keep a steady pace on today’s couplet.

Monday 6/12/23

6/11/2023

Front Squat (33X1)

5-5-5-5-5 building

Handstand Push Up

5 sets of 5-7 reps

5 Rounds For Time

5 Power Cleans (115/75)
5 Push Jerks
5 Front Squats
15/12 Calorie Row

Saturday 6/10/23

6/10/2023

With a Partner - 10 rounds for time:

200M Run
21 Kettlebell Swings. 53/35
12 Toes to Bar

Partner A runs while
Partner B does 21 KB swings and 12 T2B.
Then switch.
1 round is complete when both partners have completed the run, kb swings and T2B.