Blog Archives

Friday 12/1/23

11/30/2023

Sumo Dead-Lift

5-5-5-5-5
30 Band Pull aparts after each set

5 Rounds for Time:

10 Slam Balls
10 Slam Ball Lunge with a Twist (5 each leg)

Hold a slam ball with both hands at roughly your chest level. Step forward into a lunge, then twist your torso towards the side of your front leg by squeezing your core. Return to the starting position and repeat on the other side.

Friday 11/30/23

11/29/2023

4 Rounds for Quality

Kipping Practice (culminate into Bar MU or T2B practice)
Ring Dips, 3-4 sets of 5-10 reps

EMOM for 16

8-10 Bench Press (95/65)
8-10 Strict Pull Ups (Rx+ 5-7 Weighted)
10-12 Calorie Row
8-10/side Forearm Plank Dumbbell Drag (30/20)

Wednesday 11/29/23

11/28/2023

Every 5 minutes for 30 minutes

20 RKBS
20 Wall Balls
15 Med Ball Weighted Sit Ups
15 Pull-Ups

Tuesday 11/28/23

11/27/2023

2 Rounds For Time:

1,200/1,000 Meter Bike
25 Power Cleans (115/85)
600/500 Meter Row
25 Push Jerks (115/85)

Time Cap: 25 Minutes

Monday 11/27/23

11/26/2023

Back Squats

8-6-4-2-1

Bike for total Calories

Saturday 11/25/23

11/25/2023

EMOM x 5 Rounds

M1: DU
M2: 10 Pull-ups + AMRAP T2B
M3: Rest

500m Row for time

Friday 11/24/23

11/23/2023

Bench Press

5-5-4-3-2 reps

80-87.5-95% of 1RM

4 Rounds for Time:

400m Run or 500/400m Row
20 Push Up + Pull Across (50/35lb DB)
20 Back Rack Lunge (115/75lb)

Thursday 11/23/23

11/22/2023

For Time (15:00 Cap)

500/450m Row
50 Walking Lunges
50 Double Unders
40 Air Squats
40 Double Unders
30 Jumping Lunges
30 Double Unders
20 Jump Squats
20 Double Unders
500/450 Bike

Wednesday 11/22/23

11/21/2023

30 minutes: 40 seconds on, 20 seconds rest/ transition

Hang Dumbbell Snatch (50/35)
Box Step Ups (Rx+ Goblet)
V-Ups
Plate Ground to Overhead (45/25)
Ski Jumps

Tuesday 11/21/23

11/20/2023

Dead-lift

3-3-3-3-3-3-3-3-3-3

3 Rounds

15 Pull-ups
15/12 Calorie Row
15 Power Cleans

Monday 11/20/23

11/19/2023

Hang Squat Snatch

2-2-2-2-2-2-2-2-2-2

4 Rounds For Time

12 Overhead Squats (95/65)
12 Lateral Burpees Over Bar
36 Double Unders

Saturday 11/18/23

11/18/2023

Partners for time:
1. 4000m row
2. AMRAP

55 Toes to bar
10 Wall Ball Shots
15 Hand Release Push-ups

Partners switch between Row and AMRAP to complete 4000m row

Friday 11/17/23

11/16/2023

Shoulder Press

8-6-4-2-1

3 Rounds

Shoulder Shrugs
Bent Over Shoulder Fly
Front Raises

For time, rest as needed

500m row
300m row
100m row

Thursday 11/16/23

11/16/2023

7 Rounds For Time (Teams of 3):
Partner 1: 15 Kettlebell Swings (53/35)
Partner 2: 15 Power Cleans (95/65)
Partner 3: 15 Box Jumps (24"/20")

Partners switch movements after everyone has completed 15 reps, cycling though all rounds for 7 total rounds each.
Time Cap: 30 Minutes
SCORE: Total time to complete all prescribed work.

Wednesday 11/15/23

11/16/2023

4 Rounds
A1. Kipping Practice
A2. Ring Support, 20-30 seconds

EMOM for 20

Bench Press, 8-12 reps
Double Unders, 30-50
Handstand Practice, 30-40 seconds
Calorie Row, 8-12
Hanging Oblique Knee Raises, 5-10/side

Tuesday 11/14/23

11/13/2023

Front Squat

On the 3:00 x 3 Sets:
2-2-2 Front Squats

*Start first working set at 82% & build to heavy
SCORE: Heaviest set completed for 2 repetitions.

AMRAP 8: (9-12-15-18...)

Row Calories
Thrusters (95/65)

Monday 11/13/23

11/12/2023

Deadlift

9 sets of 3 (one weight)

2 Rounds

500/400m Row
30 Alternating Dumbbell Clean and Jerks (50/35)
500/400m Bike
30 Alternating Dumbbell Snatches (50/35)

Saturday 11/11/23

11/12/2023

6 Rounds (Teams of 3)

200m Row
10 Box Jumps
15 Sit-ups
10 Goblet Squats
10 Reverse Burpees
20 Russian Twists

Follow the leader, do not pass your team

Friday 11/10/23

11/9/2023

5 Rounds: AMRAP not for time

Back Squats 50% 1RM
Toes to Bar

Thursday 11/9/23

11/8/2023

10 rounds for time of:

100-Shuttle Sprint
10 pull-ups
100-Shuttle Sprint
10 burpees
Rest 30 seconds

Shuttle Sprint: run the length of the room, down and back 3 times, wall to wall, with a hand touch.

Scaling: Reduce the number of down and back per round, reduce the number of pull-ups and burpees per round