Blog Posts

Saturday 4/12/24

4/11/2025

Partner WOD (partitioned entirely)
1 person working at a time at all times

1600 Meter Run or 2000 Meter Row
40 Burpees
800 Meter Run or 1000 Meter Row
60 Wall Balls
400 Meter Run or 500 Meter Row
80 KBS
200 Meter Run or 250 Meter Row
100 Air Squats
100 Meter Run or 150 Meter Row
120 Sit Ups

Friday 4/11/25

4/10/2025

Every 1:30 x 4 Rounds

20/15 Calorie Row 16/12
AMRAP Skier Jumps
Rest
20/15 Calorie Row 16/12
AMRAP Calorie Bike
Rest

Cooldown

1:00/1:00 Single Leg Forward Fold
2:00 Frog Pose

THursday 4/10/25

4/9/2025

Strength:

Hollow Holds 6 Rounds of 30 Sec Hold – 30 Sec Rest
Plank Holds 6 Rounds of 40 Sec Hold – 20 Sec Rest

Buy In: 400 Meter Run
5 Rounds of

10 Pull Ups
20 Push Ups
30 Air Squats

Cash Out: 400 Meter Run

Wednesday 4/9/25

4/9/2025

2 sets for quality:

10 Alternating Spiderman Twists
10 Banded Good Mornings
10 ATY Raises

Dynamic warm-up | 10:00
3 sets (Bike, Row, Shuttle):

:30 easy pace
:20 moderate pace
:10 fast pace - Row, ski, & shuttle
Rest 1-minute

2 sets for quality:

10 Slow Band Pull-aparts
5-10 Hand-release Push-ups
10 Single-leg Toe Touches/leg
5-10 ring rows

AMRAP 12:

100-m Single-DB Suitcase Carry (70/55lb)
7 Single-DB push Jerks (R)
7 Single-DB Push Jerks (L)

Post-workout accumulate:

2:00 Side Plank (R)
2:00 Side Plank (L)

Eat Better Tip:

Plan each meal & snack for the day, on a piece of paper.
Stick to your plan.
Create your plan while standing naked while standing before the bathroom mirror.

Tuesday 4/7/25

4/7/2025

Sumo Dead-lift

4-3-2-2-2...to 2RM

*2 Broad Jumps before all working sets
*20 second Hand Stand Hold after each set of 2

Finisher

30 HR Push-ups
30 Bicycle Crunches
1000 m Bike/500 m Row
30 Jumping Squats

Monday 4/7/25

4/6/2025

Dynamic warm-up 2 sets

:20 Banded Pull-aparts
10 Push-ups to Downward Dog
5 Elbow-to-Instep each leg
10 Counterbalance Squats
:20 Scapular Pull-ups

21-18-15-12-9

Knees-to-elbows
Front squats (115/75lb)

Saturday 4/5/25

4/5/2025

Overhead Squats (take 15 minutes to just build in load starting with empty barbell). We have not done this in a while so this is like starting from scratch – do not load the bar super heavy today. Just do the work (more reps / less weight)

EMOM x 5 Rounds:

Slam Balls
Max Farmer Carry Hold (heavy)
Max Goblet Squats
Max Cals
Rest

Friday 4/4/25

4/3/2025

5 Rounds

AMRAP Pull-ups
AMRAP Body Weight Bench Press
AMRAP :30 Bike

Scale: use weights/technique that permit 10-15 reps
for initial set and go to failure each set.

Thursday 4/3/25

4/2/2025

5 Rounds of 3:30

10 Dumbbell Bench/Floor Press 30/25
10 Back Squats 95/65
20 Russian KB Swings 55/35
Max Reps Rope (Single or Double)

Wednesday 4/2/25

4/2/2025

2 sets:

20 Jumping Jacks
10 Good Mornings
20 PVC Ground to Overhead
10 Box Step-ups
20 Supermans
10 Box Step-overs

Skill Work EMOM 10:

1 Dead-lift + 1 Power Clean

22-16-10

Dead-lifts
Dumbbells box step-ups

Rest 1:00

9-6-3

Power cleans
Dumbbells box step-overs

Tuesday 4/1/25

3/31/2025

Running warm-up | 6:00

200-meter Jog, slow
10 Alternating Spiderman Stretch + Reaches
10 Alternating Samson Lunges
:30 Change in Support Drill
:30 Falling Forward Drill
:30 Position Drill
200-meter Run, faster

5 rounds:

500-m Row
400-m Run

Rest 3:00 between rounds.

Tabata

Hollow Rocks

Monday 3/30/25

3/30/2025

4:00 - 2 sets:

10 Alternating Spiderman Stretches
10 Banded Good Mornings
10 Banded Pull-aparts

9:00 - 1 set:

20 Jumping Jacks
20 Alternating Soldier kicks
10 Inchworms without the Push-up
20 Skier Jacks
10 Alternating Box Step-overs
10 Up-downs
20 Mountain Climbers
10 Box Jump-overs
5 Burpees

EMOM 10:

2 Thrusters

AMRAP 12:

2 Wall-balls
2 Box Jump-overs
2 Burpees

After every round add 2 reps to each movement.

Saturday 3/29/25

3/29/2025

Dynamic warm-up | 4:00:

:20 shuttle runs, slow
:20 butt kickers
:20 up-downs
:20 plank shoulder taps
:20 mountain climbers
200-meter run, faster

Progressive warm-up | 6:00:

30 single-unders
5 V-ups
8 kip swings
5 x 2 single-unders + 1 double-under
8 kipping knee raises

2 sets:

15 double-unders
5 toes-to-bars

Skill Work l 10:00:

Build to clean and jerk loading

5 rounds for time with a partner:

24 double-unders
19 toes-to-bars
2 clean and jerks (135/205 lb)
400-m run

Both partners perform 24 double-unders;
share the toes-to-bar and clean and jerk reps as desired; complete the run together.

Friday 3/28/25

3/27/2025

Med-ball toss warm-up | 10:00

2 sets:

1:00 row
20 mountain climbers
10 air squats

1 set:

10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws

2 min on - 2 min rest x 8 rounds

15 wall-ball shots
Max-cal row

EMOM 6:

:30 ring support hold

Thursday 3/27/25

3/26/2025

15 Minutes:

Establish a 5 rep max in the Press

EMOM 12

Bike 16/12 calories
AMRAP
AMRAP
4) Rest

AMRAP: 40 DU + 10 Shoulder to Overhead 95/65

Wednesday 3/26/25

3/26/2025

AMRAP: 21

16 Russian KB Swing 55/35
12 Sumo Dead-lift 135/95
8 Burpee over bar & back/Pull-ups (alternating rounds)

Row 600/500m or Bike 1200/1000m @ 7:00 & 14:00

For Quality:

10 Super mans
30 second Hollow Hold
30 second High Plank
10 Single Leg V-ups (R+L=1)
30 Second Low Plank
20 Mountain Climbers (R+L=1)
Max Low Plank Hold

Tuesday 3/25/24

3/24/2025

Dynamic warm-up (~ 4:00) 2 sets:

10 mountain climbers
5 inchworms
10 air squats, slow
5 PVC sumo stance good mornings

Every 3 minutes for 10 sets:

2 front squats (go heavy)

Post WOD:

250-meter recovery row
1:00 couch stretch/leg
1:00 pigeon stretch/leg

Monday 3/24/25

3/23/2025

Banded warm-up | 4:00
2 sets:

10 Alternating Spiderman stretches
10 Banded Good Mornings
10 Banded Pull-Aparts

Dynamic warm-up | 9:00

20 Jumping Jacks
20 Alternating Soldier Kicks
10 Inchworms + 1 push-up
20 Skier Jacks
10 Alternating Box Step-overs
10 Up-downs
20 Mountain Climbers
10 Box Jump-overs
5 Burpees

21-15-9

Thrusters (95/65 lb)
Pull-ups

Saturday 3/22/25

3/22/2025

7 sets:

Accumulate a 30-second L-sit hold
3 heavy Dead-Lifts

Rest 2 minutes between sets.

Friday 3/21/25

3/20/2025

4 Rounds for Quality

3 Hang Squat Cleans, building
5-7 Handstand Push Ups

4 Round For Time

12 Hang Squat Cleans (75/55)
12 Push Ups
24/20 Calorie Row

Thursday 2/20/25

3/19/2025

Teams of 3 -Four rounds for time:

Row 400 meters
Run 400 meters
Rest

Scaling the run? Bike or burpees

Wednesday 3/20/25

3/19/2025

Bench Press 5-5-5
Seated Shoulder Press 5-5-5

3 Sets of 10 reps:

Shoulder Shrugs
Bicep Curls
Bent Over Dumbbell Flys

Tuesday 3/18/25

3/17/2025

10 Rounds For Time (30 min cap):

200m Run
5 Strict Pull-ups
10 Air Squats
15 Sit ups

Monday 3/17/25

3/16/2025

Build To A Heavy Set Of

10 Back Squats

AMRAP 12:

20 Box Jumps (24"/20")
10 Alternating DB Snatches (70/50)

55+: (50/35)

Saturday 3/15/25

3/14/2025

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts (weight 1)
5 wall walks
25 cleans (weight 2)
5 wall walks
25 snatches (weight 3)
5 wall walks
50-calorie row

♀ 155 lb, then 85 lb, then 65 lb
♂ 225 lb, then 135 lb, then 95 lb
Time cap: 20 minutes