Feb. 24th - March 1st, 2025

MONDAY FEBRUARY 24, 2025

Warm up:
2:00 bike/row/ski/run

2 Rounds
1:00 single unders/double unders 2nd round
4 Inch worms with seal and down dog
8 bootstrappers
8 glute bridges
8 plank shoulder taps

Then:
1:00 banded trap stretch

STRENGTH : 2 - 2 - 2 - 2 - 2 - 2 rep. Deadlift (Feb.10) take your previous single to a double

METABOLIC CONDITIONING :

For time:

Accumulate 8 minutes of a plank hold

Each time you drop, complete 40 double-unders or 80 single-unders

*Max hold of 2:00

TUESDAY FEBRUARY 25, 2025  

Warm up:
2:00 easy row/bike/ski

2 Rounds
8 air squats
8 banded presses
8 banded good mornings
8 bench dips

STRENGTH : Strict Press 3 - 3 - 3 - 3 - 3 - 3 (Feb.14)

METABOLIC CONDITIONING :

2:00 on/1:00 off x 5
AMRAP
15 kettlebell swings (overhead) - 70/53/35/26
12 ring dips/bench dips
9 burpees

*Continue where you leave off after each break

WEDNESDAY “Mash-Up” FEBRUARY 26, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
5/5 World’s greatest stretches
10 hips down push ups
10 air squats
10 Dumbbell deadlifts - warm up weight
10 Dumbell strict presses
10 Single Dumbbell goblet squats
10 Dumbell floor presses
10 Arch/hollow swings

Warm up Dumbbell clean and jerk

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
9 Dual Dumbbell Clean & Jerk, 50's/35's
9 Chest-to-bar Pull-up/Pull ups/Jumping pull ups

AMRAP 8 minutes of:
15 Dumbbell Goblet Squats, 50's/35's
15 “V” ups

AMRAP 8 minutes of:
21 Dumbbell Floor Press, 50's/35's
21 Box Jumps, 30"/24"

*Rest 4 minutes between each

TEAM THURSDAY  FEBRUARY 27, 2025

2:00 run/bike/row/ski

2 Rounds for quality
8 Samson stretches
8 Light KB single arm strict press each arm
8 Single Leg Romanian DL with KB
8 glute bridges

SKILL : Turkish Get ups (TGU)!

Perform all with light weight this week. We will increase weight on full TGUs each week!
With same light weight as last week:
3 Quarter TGU each side
3 Quarter TGU + Bridge each side
2 Half TGU each side
1 Full TGU each side
Increase weight
2 x 2 Full TGU each side - Do 2 at a time on each side

TEAM METABOLIC CONDITIONING :

E2MOM stations! (1:30 working/:30 transition)
x3 (24:00)
1) Ski erg for max cals
2) Max Sled push your partner(s)
3) Max bike cals
4) Max GHD or weighted sit ups

FRIDAY  FEBRUARY 28, 2025

2:00 bike/row/ski/run

2 Rounds
8 cat-cows
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press

2x barbell squat clean and jerk

STRENGTH: 5 - 5 - 5 - 5 - 5 - 5 rep. Squat Clean and Jerk. “MetCon” style - “touch and go” retaining quality (Feb.11)

METABOLIC CONDITIONING :

5 rounds for time of:
12 push jerks (95/135)
12 back squats

**If space can take from the rack

SATURDAY MARCH 1, 2025

OPEN GYM 0800 - 1000

February 17th - 22nd, 2025

MONDAY FEBRUARY 17, 2025

2:00 bike/row/ski/run

2 Rounds
5/5 World’s greatest stretch
8 air squat plate press out
8 double DB strict press

Then:
1:00 quadruped wrist stretch
1:00-:30 banded lat stretch (#XX on the chart) each side

STRENGTH: Front Squat 5 - 5 - 5 - 5 - 5 - 5 series start here
Work to a box if not able to reach below parallel while maintaining front rack position

METABOLIC CONDITIONING:

For max reps:
Tabata GHD / AbMat sit-ups
Rest 1 minute
Tabata DB push presses 50/35/20/15
Rest 1 minute
Tabata lateral DB over burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box

TUESDAY FEBRUARY 18, 2025

Warm up!

2:00 run/bike/row/ski

2 Rounds
4 Inch worms with seal and down dog
8 light kettlebell swing
8 bent over medball chest throw
8 arch/hollow swings or floor hollow rocks

STRENGTH : DB Palms facing Bench Press 3 - 3 - 3 - 3 - 3 (Feb.4)

METABOLIC CONDITIONING :

21-15-9 reps for time of:
KB swings (overhead) 70/53/35/26
Toes to bar/Kipping knee raises/toes to KB - work on small sets, linking!

CASH OUT
Single arm Farmer’s Carry - 3 x 50’ switch sides at 25’ - Heavier than Jan 28

WEDNESDAY “Mash-Up” FEBRUARY 19, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single unders/double unders
10 air squats
10 hips down push ups
10 arch/hollow swings
10 barbell RDL
10 barbell hang muscle cleans
10 barbell strict press

Warm up to DT weight for DL/Hang Power Clean/Push Jerks

METABOLIC CONDITIONING :

AMRAP 9 minutes of:
middle “MURPH”

10 Pull-ups/Ring rows
20 Push-ups
30 Air Squats

AMRAP 9 minutes of:
"DT"

12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

AMRAP 9 minutes of:
”ANNIE”
40 DU / 80 SU (Double Unders / Single Unders)
40 Sit-ups

30 DU / 60 SU (Double Unders / Single Unders)
30 Sit-ups

20 DU / 40 SU (Double Unders / Single Unders)
20 Sit-ups

10 DU / 20 SU (Double Unders / Single Unders)
10 Sit-ups

(Finish? full points & more rest)

*Rest 4 minutes between workouts

TEAM THURSDAY  FEBRUARY 20, 2025

2:00 run/bike/row/ski

2 Rounds for quality
8 Samson stretches
8 Light KB single arm strict press each arm
8 Single Leg Romanian DL with KB
8 glute bridges

SKILL : Turkish Get ups (TGU)!

Perform all with light weight this week. We will increase weight on full TGUs each week!
3 Quarter TGU each side
3 Quarter TGU + Bridge each side
3 Half TGU each side
2 x 3 Full TGU each side – light weight

TEAM METABOLIC CONDITIONING

AMRAP 15:00

Partner 1:
Row 500m - keeping good form!

Partner 2:
10 DB Box step ups (35/20/15#)
20 alternating DB power snatches
:20 Handstand hold/handstand hold on box/plank hold

FRIDAY  FEBRUARY 21, 2025

2:00 bike/row/ski/run

2 Rounds
8 air squats
8 PVC passthroughs
8 PVC sumo stance good mornings
8 deadbugs

STRENGTH: Snatch Grip Deadlift - High Pull 3 - 3 - 3 - 3 - 3 - 3 (Feb.7)
Hook grip! Triple extension!

METABOLIC CONDITIONING:

10 Rounds for time
3 Power snatches @75% your 3Rm high pull
Rest equal time

SATURDAY FEBRUARY 22, 2025

OPEN GYM 0800 - 1000

February 10th - 15th, 2025

MONDAY FEBRUARY 10, 2025

Warm up:
2:00 bike/row/ski/run

2 Rounds
4 Inch worms with seal and down dog
8 air squats
8 banded presses
8 glute bridges
8 plank shoulder taps

Then:
1:00 banded trap stretch

STRENGTH : 1 - 1 - 1 - 1 - 1 - 1 rep. Deadlift (Jan.20)

METABOLIC CONDITIONING :

Complete as many rounds and reps as possible in 8 minutes of:
2 wall walks/2 half wall walks/4 floor walks
2 deadlifts @75% of your 1 rep

TUESDAY FEBRUARY 11, 2025  

Warm up:
2:00 easy row/bike/ski

2 Rounds
8 cat-cows
8 Air squats/2nd round Barbell Front squats
8 Barbell Romanian deadlifts
8 Barbell strict press

2x barbell squat clean and push jerk

STRENGTH : 3 - 3 - 3 - 3 - 3 - 3 rep. Squat Clean and Push Jerk. “MetCon” style - “touch and go” retaining quality
Build until you can still keep it touch and go.

METABOLIC CONDITIONING :

10 rounds for time:
3 power cleans (165/115#)(115/75)
15 wall-ball shots (20/14#)(14/10)

Time cap: 15:00

WEDNESDAY “Mash-Up” FEBRUARY 12, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
5/5 World’s greatest stretches
10 PVC passthroughs
10 PVC Sumo good mornings
10 Russian KB swings - warm up weight
10 Sumo KB deadlifts - warm up weight
10 arch/hollow swings
5 toes to bar/knee raises/toes to KB or rig

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
100 ft. Farmer Carry (get in the traffic pattern and “GO”)
50 AbMat

AMRAP 8 minutes of:
30/24 cal Echo bike
50 KB swings (Russian)

AMRAP 8 minutes of:
10 Toes to bar
50 Sumo KB Deadlifts (70/53)

*Rest 4 minutes between each

TEAM THURSDAY  FEBRUARY 13, 2025

2:00 run/bike/row/ski

2 Rounds for quality
8 bootstrappers
8 banded passthroughs
8 banded good mornings
8 banded presses
10 hollow rocks
10 arch rocks

SKILL : Kipping - Last week!

*Must pass through 1 set of each movement before advancing. Do not advance if you can’t link the knees to elbows.
1-3 sets x 8 arch/hollow swings on bar OR supported swings - If still working on kip, 3 sets - start with small kips, increase amplitude each set.
1-2 sets x 3 arch/hollows + 3 kipping knees to elbows/knee raises/toes to bar
1-2 set x 3-6 toes to bar - put it together!

TEAM METABOLIC CONDITIONING :

2 rounds for time of:
50 Sandbag/Medball clean over shoulders - as heavy as possible
50 Burpees

*Complete all reps as a team. One partner works at a time.

*While one partner is completing the sandbag or burpees, partner must be hanging from pull up bar or heavy farmer carry hold.
If hang/hold breaks, both partners must stop working. Cannot start reps until partner is in hang/hold.

Cash out:
Tabata V-ups/tuck ups and Russian twists

FRIDAY  FEBRUARY 14, 2025

2:00 bike/row/ski/run

2 Rounds
1:00 single unders/1:00 double unders
8 Light single arm DB high pulls each arm
8 Samson stretches
8 Light single arm DB presses each arm
8 (4 each side) single DB deadlifts

STRENGTH: Strict Press 4 - 4 - 4 - 4 - 4 - 4 (Jan.31)

METABOLIC CONDITIONING :

EMOM 15:00
1) :45 double under practice
2) 12-14 alternating DB snatches (50/35)
3) 4-6 high box jumps - go higher than you normally do, take your time!

SATURDAY FEBRUARY 15, 2025

OPEN GYM 0800 - 1000

February 3rd - 8th, 2025

MONDAY FEBRUARY 3, 2025

2:00 bike/row/ski/run

2 Rounds
5/5 World’s greatest stretch
8 air squat plate press out
8 hips down push ups
:15 scorpion stretch each side

Then: 1:00 bottom of squat hold

STRENGTH: Back Squat 1 - 1 - 1 - 1 - 1 - 1 (Jan 21.)

METABOLIC CONDITIONING:

Complete as many rounds as possible in 15 minutes of:
Row 400 m/C2 Bike 800m/Echo bike 15 cals
8 Burpees

TUESDAY FEBRUARY 4, 2025

Warm up!

2:00 run/bike/row/ski

2 Rounds
1:00 single unders/double unders
4 Inch worms with seal and down dog
8 bent over medball chest throw
8 single arm DB press each arm - warm up weight
8 arch/hollow swings or floor hollow rocks

STRENGTH : DB Palms facing Bench Press 5 - 5 - 5 - 5 - 5 - 5

METABOLIC CONDITIONING :

5-10-15-20-25 reps for time of:
Pull ups/Jumping pull ups
Single-DB push presses (35/50 lb)
– Complete 30 double-unders or 60 single unders after each round.

Cash out:

Tabata plank holds

WEDNESDAY “Mash-Up” FEBRUARY 5, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 air squats
10 banded presses
10 DB deadlifts
10 DB strict presses
10 KBS swings
10 box dips
10 arch/hollow swings

Warm up DB clean and jerks

METABOLIC CONDITIONING :

AMRAP 7 minutes of:
15/10 cals echo bike
12 DB Clean & Jerks, 50/35

AMRAP 7 minutes of:
21 Kettlebell Swings, 70/53
14 T2B (toes to bar)
7 Ring Dips

AMRAP 7 minutes of:
14 Wallball Shots, 20/14
14 Russian twists

*Rest 4 minutes between workouts

TEAM THURSDAY  FEBRUARY 6, 2025

2:00 run/bike/row/ski

2 Rounds for quality
8 bootstrappers
8 banded passthroughs
8 banded good mornings
8 banded presses
10 hollow rocks
10 arch rocks

After skill-before Metcon
10 barbell deadlifts
10 barbell power cleans
10 barbell S20
Build to working weight

SKILL : Kipping + Toes to bar

*Must pass through 1 set of each movement before advancing. Do not advance if you can’t link the knees to elbows.
1-3 sets x 8 arch/hollow swings on bar - If still working on kip, 3 sets - start with small kips, increase amplitude each set.
2-3 sets x 3 arch/hollows + kipping knees to elbows or knee raises - working on timing of toes to bar + getting knees to elbows
1 set x 3 kipping knees to elbows + 3 toes to bar

*If still working on hanging and not yet kipping perform 3 sets x of :30 hang from bar, can use toe support

TEAM METABOLIC CONDITIONING

AMRAP 15:00
1 - 2 - 3 - 4 - 5 - 6 - etc deadlift (135/95)
1 - 2 - 3 - 4 - 5 - 6 - etc power clean
1 - 2 - 3 - 4 - 5 - 6 - etc S2OH (shoulder to overhead)

(1 DL - 1PC - 1S2OH, 2 DL - 2PC - 2S2OH, 3 DL - 3PC - 3S2OH… to 7 of each)

*One partner works at a time. Each partner must complete the full sequence of movements, before the next partner can start. The goal is to hang on for UB reps! Take advantage of your rest periods.

* Each partner can have their own barbell.

FRIDAY  FEBRUARY 7, 2025

2:00 bike/row/ski/run

2 Rounds
8 Samson stretches
8 PVC passthroughs
8 PVC sumo stance good mornings
8 Scap pull ups

STRENGTH: Snatch Grip Deadlift - High Pull 4 - 4 - 4 - 4 - 4 -4

METABOLIC CONDITIONING:

10 rounds for time:
5 strict pull ups/ring rows
10 push ups
20 Goblet alternating lunges (53/35 KB)

SATURDAY FEBRUARY 8, 2025

OPEN GYM 0800 - 1000

Jan. 27th - Feb.1, 2025

MONDAY  JANUARY 27, 2025

Warm up!

2:00 run/bike/row/ski

2 Rounds
4 Inch worms with seal and down dog
8 jumping squats
8 bent over medball chest throw
8 Double DB strict presses

STRENGTH : DB Palms facing Bench Press 8 - 8 - 8 - 8 - 8 reps. building

METABOLIC CONDITIONING :

3 rounds for time of:
21 DB Front squats (35/20)
15 box jumps (24/20”)
9 strict handstand push-ups/box HSPU/push ups

TUESDAY   JANUARY 28, 2025

Warm up:
2:00 bike/row/ski/run

2 Rounds
8 cat-cows
8 PVC pass throughs
8 PVC good mornings
8 Scap pull ups

STRENGTH : Snatch Grip Deadlift - High Pulls 5-5-5-5-5-5

METABOLIC CONDITIONING

10:00 AMRAP
2-4-6-8-10-etc
Power snatch (95/65)
Pull ups/ring rows

WEDNESDAY “Mash-Up” JANUARY 29, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 bootstrappers
10 single arm DB press each arm
10 barbell deadlifts
10 hips down push ups
10 barbell hang power cleans
10 bench dips

Warm up power clean and DB push jerks

METABOLIC CONDITIONING :

AMRAP 6 minutes of: (as far as you get or a time for max. points and extra rest)
15 - 12 - 9 - 6 - 3 Power Clean, 135/95
3 - 6 - 9 - 12 - 15 Lateral Burpee over bar

AMRAP 6 minutes of:
5 strict pull - ups/5 negatives with toe support
6 ring dips/bench dip)
:30 second hollow hold

AMRAP 6 minutes of:
18 Calories, Air Bike
12 Candlesticks
6 single DB Push Jerks each arm (50/35)

*Rest 4 minutes between workouts.

TEAM THURSDAY  JANUARY 30, 2025

2:00 run/bike/row/ski

2 Rounds for quality
5/5 World’s greatest stretch
8 PVC passthroughs
8 Samson stretches
8 scap pull ups

SKILL : Kipping + Toes to bar

Superset
1) 3 sets x 8 hollow rocks
2) 3 sets x 8 arch rocks
Rest as needed between movements

1-3 sets x 6 arch/hollow swings on bar - If still working on kip, 3 sets - start with small kips, increase amplitude each set.
2-3 sets x 3 arch/hollows + kipping knees to elbows or knee raises - working on timing of toes to bar
1 set x 3 kipping knees to elbows + 3 toes to bar

*Must pass through 1 set of each movement before advancing. Do not advance if you can’t link the knees to elbows.

*If still working on hanging and not yet kipping perform 3 sets x of :15-:30 hang from bar, can use toe support

TEAM METABOLIC CONDITIONING

Complete as many reps as possible in 30 minutes of:
800-meter Row
20 toes-to-bars/knee raises/Toes to KB - work on your kipping here! Stay at kipping knee raises if you can’t link the T2B
40 mountain climbers (full knees to elbows)

*One partner works at time. Partition reps as desired.

FRIDAY  JANUARY 31, 2025

2:00 bike/row/ski/run

2 Rounds
1:00 single unders/double unders 2nd round
8 air squats
8 banded presses
8 banded good mornings
8 deadbugs

STRENGTH: Strict Press 5 - 5 - 5 - 5 - 5 - 5 (new cycle)

METABOLIC CONDITIONING:

For time:
50 double unders/100 singles
40 KBS swings (53/35)
30 Sit ups
20 Goblet squats
30 Sit ups
40 Goblet squats
50 double unders/100 singles

SATURDAY FEBRUARY 1, 2025

OPEN GYM 0800 - 1000

January 20th - 25th, 2025

MONDAY JANUARY 20, 2025

Warm up:
2:00 bike/row/ski/run

2 Rounds
4 Inch worms with seal and down dog
8 air squats
8 PVC good mornings
8 glute bridges
4 scap pull ups

Then:
1:00 banded trap stretch

STRENGTH : 2 - 2 - 2 - 2 - 2 -2 rep. Deadlift (Jan.6)

METABOLIC CONDITIONING :

Complete as many reps as possible in 16 minutes of:
75/100-calorie Row
30 jumping pull-ups
30 kettlebell swings

TUESDAY JANUARY 21, 2025

2:00 bike/row/ski/run

2 Rounds
5/5 World’s greatest stretch
8 air squat plate press out
8 double DB strict press
8 hips down push ups

Then: 1:00 bottom of squat hold

STRENGTH: Back Squat 2 - 2 - 2 - 2 - 2 - 2
(Jan 7.)

METABOLIC CONDITIONING:
For time:
21-15-9
Wall balls
Burpee to target

Cash out:
2-3 sets x 50ft (down and back) single arm farmer carry with heavy DB

WEDNESDAY “Mash-Up” JANUARY 22 , 2025

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single unders
10 air squats
10 banded presses
10 banded good mornings
10 barbell hang power cleans
10 barbell push presses
10 barbell push jerks
1:00 double unders

Warm up to working weight
Use same weight for all movements

METABOLIC CONDITIONING :

AMRAP 5 minutes of:
60 Single-unders
12 Push presses 95/65

AMRAP 5 minutes of:
50 Single-unders
10 Deadlifts 95/65

AMRAP 5 minutes of:
40 Double-unders/80 single unders
8 Power cleans **ADD 20# to previous weight

AMRAP 5 minutes of:
30 Double unders/60 single unders
6 Push Jerks *Same weight as Power Cleans

*Rest 3 minutes between workouts.

TEAM THURSDAY  JANUARY 23, 2025

2:00 run/bike/row/ski

2 Rounds for quality
8 bootstrappers
8 Samson stretch
8 scap pull ups
8 bench dips (or hips down push if bench dip is what you are testing)

SKILL : Kipping

Superset
1) 3 sets x 6 hollow rocks
2) 3 sets x 6 arch rocks
Rest as needed between movements

3 sets x 6 arch/hollow swings on bar - start with small kips, increase amplitude each set.
*If proficient with the basic swing, hold a sock/wrist wrap/knee sleeve between your feet for each set and hold on to it!

*If still working on hanging and not yet kipping perform 3 sets x of :15-:20 hang from bar, can use toe support

TEAM METABOLIC CONDITIONING :

For Time:
3 rounds for time of:
35 dumbbell deadlifts (53/35)
35 AbMat/GHD sit-ups
35 box jumps (24/20”)

*One partner works at a time. Each partner will complete ALL reps!

Cool down:
Accumulate 1:00 couch stretch each leg
Foam roll back and shoulders

FRIDAY JANUARY 24, 2025  

Warm up:
2:00 easy row/bike/ski

2 Rounds
8 cat-cows
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press

2x barbell squat clean and jerk

STRENGTH : 3 - 3 - 3 - 3 - 3 - 3 rep. Squat Clean and Jerk. Take your double and make it a triple (Jan.7)

METABOLIC CONDITIONING :

4 rounds for total reps (16:00):
1-minute max cal Echo bike
1-minute rope climb to 15 feet (scale pull-ups or supine to standing rope climb)
1-minute DB alternating hang power snatches
1-minute rest

SATURDAY JANUARY 2, 2025

0800 - 1000 OPEN GYM

January 13th - 18th, 2025

MONDAY  JANUARY 13, 2025

Warm up!

2:00 run/bike/row/ski

2 Rounds
4 Inch worms with seal and down dog
8 jumping squats
8 bent over medball chest throw
8 arch/hollow swings or floor hollow rocks

STRENGTH : 1 - 1 - 1 - 1 - 1 - 1 rep. Bench Press (Dec.31)

METABOLIC CONDITIONING :

Complete as many rounds and reps as possible in 15 minutes of:

3 bar muscle-ups (scale 3 ring rows into 3 ring dips)
6 box jump-overs

TUESDAY   JANUARY 14, 2025

Warm up:
2:00 bike/row/ski/run

2 Rounds
8 cat-cows
8 air squats/Barbell Front Squat 2nd round
8 Barbell Romanian deadlifts
8 Barbell muscle power cleans
8 Barbell strict press

STRENGTH : 2 - 2 - 2 - 2 - 2 - 2 rep. Squat Clean and Jerk. Take your single and make it a double. (Dec.30)

METABOLIC CONDITIONING :

3 rounds for time of:
10 hang power cleans @50% of your max squat clean
1-minute hang from the pull-up bar
1-minute handstand or plank hold

WEDNESDAY “Mash-Up” JANUARY 15 , 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 air squats
10 hips down push ups
10 Samson stretches
10 arch/hollow swings
10 light DB deadlifts
10 light DB front squats
10 light DB strict presses
10 light DB thrusters
10 light DB floor bench press
5 toes to bar/knee raises/toes to KB or rig

Warm up to working DB weight for all movements

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
12 DB Box step overs, 50's/35's
12 Dumbbell Thrusters, 50's/35's

AMRAP 8 minutes of:
20 cal Echo bike
20 Dumbbell Floor Bench Press, 50's/35's

AMRAP 8 minutes of:
15 Toes-to-bar
15 Dumbbell Deadlifts, 50's/35's


*Rest 4 minutes between workouts.

TEAM THURSDAY  JANUARY 16, 2025

2:00 run/bike/row/ski

2 Rounds for quality
4 Inch worms with seal and down dog
8 single arm DB strict press
8 single arm DB high pulls
8 PVC pass throughs
:30 single under jumps

SKILL : Rowing technique! Last week!
Pick Drill: Coach-led
10-15 reps of each position
Then finish out the 5:00 clock on rower with quality rowing with perfect form!

TEAM METCON
Partner 1: Row 400/500m with good form :)
Partner 2: AMRAP
20 KBS (53/35)
15 Goblet squats
10 Sit ups

While P1 completes the row, P2 will work through the AMRAP. P2 will continue where P1 leaves off on the AMRAP. Score is rounds and reps.

FRIDAY  JANUARY 17, 2025

2:00 bike/row/ski/run

2 Rounds
1:00 single unders/double unders 2nd round
8 air squats
8 PVC passthroughs
8 Light single arm DB high pulls

After DB high pulls take time to warm up the OHS

STRENGTH: Single dumbbell High Pull
In 3-4 sets build to a heavy 8Rm per arm, last of the series (Jan.3)

METABOLIC CONDITIONING:

For time:
42 double unders
21 overhead squats
30 double unders
15 overhead squats
18 double unders
9 overhead squats

SATURDAY JANUARY 18, 2025

OPEN GYM 0800 - 1000

January 6th - 11th, 2025

MONDAY JANUARY 6, 2024

Warm up:
2:00 bike/row/ski/run

2 Rounds
4 Inch worms with seal and down dog
8 air squats
8 banded presses
8 banded good mornings
8 glute bridges

Then:
1:00 banded trap stretch

STRENGTH : 3 - 3 - 3 - 3 - 3 - 3 rep. Deadlift (Dec.23))

METABOLIC CONDITIONING :

Spicy Seventy!! In Honor of Steve’s 70th!!

For time:
70 double unders
70 jumping pull ups
70 walking lunge steps
70 kettlebell swings
70 sit ups
70 DB push presses
70 goblet squats

TUESDAY JANUARY 7, 2025

2:00 bike/row/ski/run

5/5 World’s greatest stretch
8 air squat plate press out
8 arch/hollow swings
8 supine shinbox rotations

Accumulate 1:00 bottom of squat

STRENGTH: 3 - 3 - 3 - 3 - 3 - 3 Back Squat (Dec.16)

METABOLIC CONDITIONING:

For time:
40 Mountain Climbers

Then,
5 rounds of:
10 toes-to-bars
10 box jump-overs

Then,
40 Mountain Climbers

WEDNESDAY “Mash-Up” JANUARY 8, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 Samson stretches
10 Single Leg RDL each side (KB or DB)
10 Double DB strict press - warm up weight
10 Box step ups
10 hips down push ups

METABOLIC CONDITIONING :

AMRAP 6 minutes of:
10 lower height Box step ups holding dumbbells
10 DB deadlifts
20 single DB supine Russian Twist

AMRAP 6 minutes of:
10 standard height Box step ups
10 DB burpees
20 V-ups

AMRAP 6 minutes of:
10 Standard height Box Jumps
10 DB push press
20 DB plank pull throughs

*Rest 3 minutes between workouts.

TEAM THURSDAY  JANUARY 9, 2025

2:00 run/bike/row/ski

2 Rounds for quality
4 Inch worms with seal & down dog
8 bootstrappers
8 arch/hollow swings
8 light wall balls

SKILL : Rowing technique!
Pick Drill: Coach-led
10-15 reps of each position
Then finish out the 5:00 clock on rower with quality rowing with perfect form!

TEAM METCON:

Team Dumbbell Linda
100-calorie row with good form ***3 burpee penalty for losing leg-hips-arms-arms-hips-legs sequence!
60 knees-to-elbows
60 wall-ball shots

**One partner works at a time, partition work as desired. Must maintain good rowing technique, better to keep it slower and perfect than have to do penalty burpees!

FRIDAY JANUARY 10, 2025  

Warm up:
2:00 easy row/bike/ski

2 Rounds
8 cat-cows
8 banded presses
8 airsquats
8 hips down push ups

STRENGTH : 3 - 3 - 3 - 3 - 3 - 3 Push Press (Dec.27)

METABOLIC CONDITIONING :

Tabata Barbara

2 rounds using the Tabata clock - for total time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 1 minutes between rounds.

SATURDAY JANUARY 11, 2025

0800 - 1000 OPEN GYM

Dec. 30th, 2024 - Jan. 4th, 2025

MONDAY  DECEMBER 30, 2024

Warm up!

2:00 bike/row/ski/run

2 Rounds
8 cat-cows
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press
8 Bench dips

2x barbell squat clean and jerk

STRENGTH: 1 - 1 - 1 - 1 - 1 - 1 rep. Squat Clean and Jerk. (Dec. 10)

METABOLIC CONDITIONING:

1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Ring dips

♀ 75-lb barbell
♂ 115-lb barbell

TUESDAY   DECEMBER 31, 2024 - Open Gym 8-10am

Warm up:
2:00 bike/row/ski/run

2 Rounds
8 Bootstrappers
8 Bent over medball chest throw
8 PVC sumo stance good mornings
8 Hips down push ups

STRENGTH : 2 - 2 - 2 - 2 - 2 - 2 rep. Bench Press (Dec.17)

METABOLIC CONDITIONING :

5 rounds for time:
25-calorie row
20 burpees over the rower

WEDNESDAY JANUARY 1 , 2025 “HAPPY NEW YEAR!”

Gym closed

THURSDAY - MASH UP -  JANUARY 2, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 cat- cows
10 air squats
10 arch/hollow swings
10 barbell RDLs
10 barbell hang muscle cleans
10 double DB deadlifts
10 double DB strict presses

Warm up Hang Power Clean

Mash Up

Amrap 5 minutes of:
7 Devil Press, 35's/25's
7 Box Jumps, 24"/20"
7 Pull-ups

Amrap 5 minutes of:
15 Hang Power Cleans, 155/105
15 Push ups

Amrap 5 minutes of:
2 - 4 - 6 - 8 - 10 - 12….
alternating over the shoulder ball or bag cleans
ball or bag hug squats

*Rest 3 minutes between workouts.

FRIDAY  JANUARY 3, 2025

2:00 bike/row/ski/run

2 Rounds
8 air squats
8 banded press
8 deadbugs
8 scap pull ups

STRENGTH: Single dumbbell High Pull
3 x 8 reps each side at 70-75% of your 8 Rm from Dec. 6th
OR if you missed
In 3-4 sets build to a heavy 8Rm per arm, we will use this for a series

METABOLIC CONDITIONING:

For total reps:
2 minutes of wallballs
2 minutes of toes to bar
2 minutes of thrusters
2 minutes of pull ups

rest 1 minute

1 minutes of wallballs
1 minutes of toes to bar
1 minutes of thrusters
1 minutes of pull ups

SATURDAY JANUARY 4, 2025

OPEN GYM 0800 - 1000

December 23rd - 28th, 2024

MONDAY DECEMBER 23, 2024

Warm up:
2:00 bike/row/ski/run

2 Rounds
4 Inch worms with seal and down dog
8 air squats
8 PVC good mornings
8 glute bridges
8 light KB snatches each side

Then:
1:00 banded trap stretch

STRENGTH : 4 - 4 - 4 - 4 - 4 - 4 rep. Deadlift (Nov.9)

METABOLIC CONDITIONING :

Complete as many rounds and reps as possible in 8 minutes of:
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans

♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball

TUESDAY DECEMBER 24, 2024 - Open Gym 8-10am

2:00 bike/row/ski/run

2 Rounds
8 cat-cows
8 Samsom stretches
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press
8 Arch/hollow swings

—-

Then: Barbell only
5 thrusters
5 push presses
5 power cleans
5 power snatches

Then warm up to working weight.

12 Days of Christmas - Barbell Version!

For Time, adding one movement per round:

• 1 Sumo Deadlift High-Pull (75/55 lb)

• 2 Thrusters (75/55 lb)

• 3 Push Presses (75/55 lb)

• 4 Power Cleans (75/55 lb)

• 5 Power Snatches (75/55 lb)

• 6 Kettlebell Swings (53/35 lb)

• 7 Pull-Ups

• 8 Knees-to-Elbows

• 9 Lateral jumps over barbell (or box jumps, space permitting)

• 10 Double-Unders/Single unders

• 11 Burpees

• 12 Overhead Walking Lunges (45/25 lb Plate)

WEDNESDAY - DECEMBER 25 , 2024 (CLOSED)

MERRY CHRISTMAS!!

THURSDAY  DECEMBER 26, 2024 - Open Gym 8-10am

Warm up:
2:00 easy row/bike/ski

2 Rounds
5/5 World’s greatest stretch
8 banded presses
8 banded deadlift
8 glute bridges

STRENGTH : 4 - 4 - 4 - 4 - 4 - 4 Push Press (Dec.13)

METABOLIC CONDITIONING :

Dumbbell Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
DB deadlifts (50/35)
DB bench presses
DB squat cleans

*Same set of DBs used for all three movements

FRIDAY DECEMBER 27, 2024 - Open Gym 8-10am

Mash Up

2:00 run/bike/row/ski

1 Round
10 air squats
10 single arm DB Press each arm
10 single arm DB high pull each arm
10 goblet squat - light weight
10 hips down push ups
10 arch/hollow swings

METABOLIC CONDITIONING :

AMRAP 7 minutes:
15 Chest-to-bar Pull-ups
30 Alternating DB snatches (50/35)

AMRAP 7 minutes:
14 Ring Dips
100’ Famer Carry (4 laps - merge in the traffic circle with fellow athletes)

AMRAP 7 minutes:
100 Heavy Rope Single-unders
20 Goblet Squats
20 Burpees

SATURDAY DECEMBER 28, 2024

0800 - 1000 OPEN GYM

December 16th - 21st, 2024

MONDAY  DECEMBER 16, 2024

Warm up!

2:00 run/bike/row/ski

2 Rounds
1:00 single unders/1:00 double unders 2nd round
5/5 World’s greatest stretch
8 air squat plate press out
8 hips down push ups
8 supine shinbox rotations

Accumulate 1:00 bottom of squat

STRENGTH : 4 - 4 - 4 - 4 - 4 - 4 Back Squat (Dec. 2)

METABOLIC CONDITIONING :

3 rounds for time of:
40 AbMat/GHD sit-ups
70 double-unders
40 back step lunges

TUESDAY   DECEMBER 17, 2024

Warm up:
2:00 bike/row/ski/run

2 Rounds
4 Inch worms with seal and downdog
8 Bent over medball chest throw
8 Barbell Romanian DLs
8 Barbell muscle cleans

STRENGTH : 3 - 3 - 3 - 3 - 3 - 3 rep. Bench Press (Dec.3)

METABOLIC CONDITIONING :

18-15-12-9 reps for time of:
Power cleans
Supine Russian Twists with weight plate

♀ 95 lb
♂ 135 lb

WEDNESDAY “Mash-Up” DECEMBER 18 , 2024

Warm up:

2:00 run/bike/row/ski

1 Round
10 cat- cows
10 air squats
10 hips down push ups
10 arch/hollow swings
10 hips down push ups
10 PVC snatch grip DLs
10 PVC snatch grip behind the neck presses
10 barbell power cleans
10 barbell front squats
10 barbell power snatches

Warm up snatch and squat clean

METABOLIC CONDITIONING :

All of these will be done in a 6 minute work / 3 minute rest window. Quicker finish = greater rest.

“Isabel"
For time:
30 Snatches
135/95#

"Elizabeth"
For time:
21-15-9
Squat cleans 135/95#
Ring dips

"6:00 Cindy"
AMRAP
5 pull ups
10 push ups
15 air squats

Scores will be total points. Scale appropriately so that you can complete Isabel and Elizabeth in the 6 min window.

TEAM THURSDAY  DECEMBER 19, 2024

2:00 run/bike/row/ski

2 Rounds for quality
8 bootstrappers
8 banded presses
8 banded good mornings
8 glute bridges

SKILL : Rowing technique!
Pick Drill: Coach-led
15 reps of each position
Then finish out the 5:00 clock on rower with quality rowing with perfect form!

TEAM METCON

For time:
1000m row - maintain good form here!
50 burpees
50 DB Push Presses
50 DB deadlifts

*Partition reps as desired between partners. One partner works at a time.

*Teams of 3, 2 people shadow

FRIDAY  DECEMBER 20, 2024

2:00 bike/row/ski/run

2 Rounds
8 air squats
8 single arm DB presses each side
8 single leg RDL each side with DB or KB
8 arch/hollow swings

STRENGTH: Single dumbbell High Pull
3 x 8 reps each side at 60-65% of your 8 Rm from Dec. 6th
OR if you missed
In 3-4 sets build to a heavy 8Rm per arm, we will use this for a series

METABOLIC CONDITIONING:

For time:

15 Toes to bar
30 cal. Echo bike

12 Toes to bar
24 cal. Echo bike

9 Toes to bar
18 cal. Echo bike

SATURDAY DECEMBER 21, 2024

OPEN GYM 0800 - 1000

December 9th - 14th, 2024

MONDAY DECEMBER 9, 2024

Warm up:
2:00 bike/row/ski/run

2 Rounds
4 Inch worms with seal and down dog
8 air squats
8 PVC good mornings
8 glute bridges
4 scap pull ups

Then:
1:00 banded trap stretch

STRENGTH : 5 - 5 - 5 - 5 - 5 - 5 rep. Deadlift (Nov.5)

METABOLIC CONDITIONING :

5 Rounds for time of:
15/12 cal. Air Bike OR 20/15 cal row
20 air squats
5 strict pull ups or low as possible ring rows

TUESDAY DECEMBER 10, 2024

2:00 bike/row/ski/run

2 Rounds
8 cat-cows
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press

2x barbell squat clean and jerk

STRENGTH: 2 - 2 - 2 - 2 - 2 - 2 rep. Squat Clean and Jerk. This is NOT “touch and go”. Good set up and Go (Nov.22)

METABOLIC CONDITIONING:

10-8-6-4-2 reps for time:
DB alternating Clean & Jerks (50/35)

*After each set of clean & jerks perform 10 lateral burpees over a single DB

WEDNESDAY “Mash-Up” DECEMBER 11 , 2024

Warm up:

2:00 run/bike/row/ski

1 Round
10 air squats
10 single arm DB Press each arm
10 single arm DB high pull each arm
10 goblet squat - light weight
10 hips down push ups

METABOLIC CONDITIONING :

AMRAP 7 minutes:
15 D-Ball slams
30 Hollow Rocks
15 D-Ball over the shoulder (alternating)
30 Rolling get-ups

AMRAP 7 minutes of:
30 DB alternating Power Snatch (50/35)
15 single DB goblet squat

AMRAP 7 minutes of:
5 Strict toes to bar or toes to KB
10 push-ups
15 Box jumps (24/20”)

*Rest 3 minutes between workouts

TEAM THURSDAY  DECEMBER 12, 2024

2:00 run/bike/row/ski

2 Rounds for quality
8 bootstrappers
8 Samson stretch
8 scap pull ups
8 bench dips (or hips down push if bench dip is what you are testing)

SKILL : Rowing technique!
Pick Drill: Coach-led
10-15 reps of each position
5:00 for quality rowing with perfect form!

TEAM METABOLIC CONDITIONING :

20:00 AMRAP
Partner 1: Rows for 2:00 with good form at an easy to moderate effort
Partner 2: Works through AMRAP
10 pull ups
10 thrusters (95/65)
10 abmat sit ups

*At switch, continue where partner leaves off.

FRIDAY DECEMBER 13, 2024  

Warm up:
2:00 easy row/bike/ski

2 Rounds
5/5 World’s greatest stretch
8 banded presses
8 banded deadlift
8 glute bridges

STRENGTH : 5 - 5 - 5 - 5 - 5 - 5 Push Press to establish a heavy

METABOLIC CONDITIONING :

6-7-8-9-10 reps, for time or not:
KB Deadlift
Handstand Push-ups / feet elevated push-ups

SATURDAY DECEMBER 14, 2024

0800 - 1000 OPEN GYM

December 2nd - 7th, 2024

MONDAY  DECEMBER 2, 2024

Warm up!

2:00 run/bike/row/ski

2 Rounds
5/5 World’s greatest stretch
8 air squat plate press out
8 hips down push ups
8 supine shinbox rotations

Accumulate 1:00 bottom of squat

STRENGTH : 5-5-5-5-5 Back Squat - New cycle!

METABOLIC CONDITIONING :

Complete as many rounds and reps as possible in 15 minutes of:
15 burpees
20 air squats
15 box jump-overs (24/20)
20 air squats
15 burpees

rest 1 minute

TUESDAY   DECEMBER 3, 2024

Warm up:
2:00 bike/row/ski/run

2 Rounds
8 Bootstrappers
8 Bent over medball chest throw
8 PVC sumo stance good mornings
8 scap only pull ups

STRENGTH : 5 - 5 - 5 - 5 - 5 - 5 rep. Bench Press

METABOLIC CONDITIONING :

21-15-9 reps for time of:
Deadlifts
Strict pull-ups

♀ 155 lb
♂ 225 lb

WEDNESDAY “Mash-Up” DECEMBER 4 , 2024

Warm up:

2:00 run/bike/row/ski

1 Round
10 cat- cows
10 air squats
10 hips down push ups
10 arch/hollow swings
10 barbell RDLs
10 barbell hang muscle cleans
10 barbell front squats
10 barbell strict press
10 floor DB press - light

Warm up Power Clean-Front Squat-S2O complex

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
4 Power Cleans, 185/125
4 Front Squats, 185/125
4 Shoulder-to-Overhead, 185/125

AMRAP 8 minutes of:
10 Burpee to 6” target (pull up bar)
10 C2B pull - ups

AMRAP 8 minutes of:
500m Row
12 Sit ups
8 Floor DB Bench Press (50/35)

*Rest 4 minutes between workouts.

TEAM THURSDAY  DECEMBER 5, 2024

2:00 run/bike/row/ski

2 Rounds for quality
4 Inch worms with seal and down dog
8 single arm DB strict press
8 single arm DB high pulls
8 PVC pass throughs
:30 single under jumps

SKILL : 10:00 EMOM - Last week for these skills!

Minute 1: Double under skill work
Minute 2: Top of pull up holds

*Goal is to build/improve over last week for both movements

TEAM METCON

24:00 E2MOM - Stations for Max Effort (3x)
1) Ski erg calories
2) Medball pass over high box
3) Sled push with partner riding
4) Toes to bar/Knee raises/Toes to KB

FRIDAY  DECEMBER 6, 2024

2:00 bike/row/ski/run

2 Rounds
8 Samson stretch
8 banded press
8 deadbugs
8 bench dips

STRENGTH: Single dumbbell High Pull
In 3-4 sets build to a heavy 8Rm per arm, we will use this for a series

METABOLIC CONDITIONING:

3 Rounds for time:
40 Double - Unders
30 Hollow Rocks
20 step back Lunge
10 Ring Dips

SATURDAY DECEMBER 7, 2024

OPEN GYM 0800 - 1000

November 25th - 30th 2024

MONDAY NOVEMBER 25, 2024

Warm up:
2:00 easy row/bike/ski

2 Rounds
4 Inch worms with seal and down dog
8 Single arm DB press each arm
8 Single arm DB high pulls each arm
8 Scap pull ups

STRENGTH : 15 minutes 1 - 1 - 1 - 1 - 1 - 1 rep. strict barbell press (Nov.11)

METABOLIC CONDITIONING :

5 Rounds for time:
20 AbMat (GHD) Sit-ups
20 Box jumps (24/24)
5 strict pull-ups/ring rows

TUESDAY  NOVEMBER 26, 2024

Warm up:
2:00 row/bike/run

2 Rounds
8 air squats/8 goblet squats
8 kneeling wrist circles
8 Samson stretches
8 glute bridges
8 alternating front rack rotations

STRENGTH : 1 - 1 - 1 - 1 - 1 - 1 Front Squat (Nov.18)

METABOLIC CONDITIONING :

16:00 EMOM (:50/:10 transition)
1) Echo bike calories
2) Wall Ball (20/14#)
3) Supine Russian twists with wall ball
4) Back step lunges with wall ball

Set up as stations.

WEDNESDAY “Mash-Up*” NOVEMBER 27, 2024

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single unders/double unders
10 air squats
10 banded good mornings
10 hips down push ups
10 barbell deadlifts
10 bench dips

Warm up deadlifts

METABOLIC CONDITIONING :

AMRAP 7 minutes of:
20 deadlifts 185/135
15 burpees over the bar
10 ring dips

AMRAP 7 minutes of:
40 double unders
20 American KB swings (53/35)
10 goblet squats

 AMRAP 7 minutes of:
300 m row
30 single DB alternating power snatch

Rest 3:00 between each workout

THANKSGIVING DAY  NOVEMBER 28, 2024
Open Gym 8:00-10:00am only

Warm up:

2:00 run/bike/row/ski

2 Rounds for quality
8 air squats
8 PVC pass throughs
8 Samson stretch
8 hips down push ups

CLEAN YOUR PLATE WORKOUT
For Time:

10 Burpee on plate
20 Squat jumps
30 OH lunge
40 Ground to overhead
50 Russian twists
Run 400m with plate
50 Russian twists
40 Ground to overhead
30 OH lunge
20 Squat jumps
10 Burpee on plate

*Use a plate for all movements!
*Can be done solo or as a team

FRIDAY NOVEMBER 29, 2024
OPEN GYM 8:00-10:00am

Warm up!

2:00 run, row, bike

2 Rounds for quality
8 bootstrappers
8 hips down push ups
8 banded presses
8 bent over chest med ball slams
8 banded good mornings

STRENGTH : 10 sets of 10 rep. Bench Press “on the minute”

METABOLIC CONDITIONING :

For time:
15 Clean & Jerk, 135/95
30/20 Calories, Air Bike
15 Clean & Jerk, 135/95

10 Clean & Jerk, 135/95
20/10 Calories, Air Bike
10 Clean & Jerk, 135/95

SATURDAY NOVEMBER 30, 2024

OPEN GYM 0800 - 1000

November 18th - 23rd 2024

MONDAY  NOVEMBER 18, 2024

Warm up!

2:00 bike/row/ski

2 Rounds
8 air squats/8 barbell front squats
8 Alternating direction kneeling wrist circles
8 glute brides
8 Alternating barbell front rack rotations

Then: 1:00 bottom of the squat hold w/ or w/o barbell!
Can use support

STRENGTH : 2 - 2 - 2 - 2 - 2 - 2 Front Squats (Nov.12)

METABOLIC CONDITIONING :

Complete as many reps as possible in 12 minutes of:
3 burpees to a 6-inch target
3 AbMat sit-ups/GHD
6 burpees to a 6-inch target
6 AbMat sit-ups/GHD
9 burpees to a 6-inch target
9 AbMat sit-ups/GHD
… Continue to add 3 reps to each exercise until time expires.

TUESDAY   NOVEMBER 19th, 2024

Warm up:
2:00 bike/row/ski

2 Rounds
8 Bootstrappers
8 Banded presses
8 Banded good mornings
8 Deadbugs

Then:
1:00 banded trap stretch

STRENGTH : 15 minutes set a 5 - 5 - 5 - 5 - 5 - 5 rep. Deadlift
Aim for final set to be heavier than Oct. 22

METABOLIC CONDITIONING :

For total reps:
Tabata cal. row
Tabata box jump-overs
Tabata alternating ball over the shoulder cleans

*Each movement will be a 4:00 station (:20on/:10off) / 1:00 transition time

*Score is total reps each movement

WEDNESDAY “Mash-Up” NOVEMBER 20, 2024

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single unders or double unders
5/5 World’s greatest stretch
10 barbell RDLs
10 barbell hang muscle cleans
10 barbell front squats
10 barbell strict presses
10 arch/hollow swings

Warm up DB DL-hang power clean-push jerks
Warm up squat clean

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
15 pull ups/ring rows
12 DB Deadlifts
9 DB hang power cleans
6 DB push jerks

AMRAP 8 minutes of:
30 calories row
10 burpees over the rower

AMRAP 8 minutes of:
3-6-9-12 etc squat cleans (205/135)
45 double-unders/90 single unders between each set of cleans

TEAM THURSDAY  NOVEMBER 21, 2024

2:00 run/bike/row/ski

2 Rounds for quality
4 Inch worms with seal and down dog
8 Samson stretch
8 scap pull ups
8 bench dips (or hips down push if bench dip is what you are testing)

SKILL : 2:00 run/bike/row/ski

2 Rounds for quality
5/5 World’s greatest stretch
8 single arm DB strict press
8 single arm DB high pulls
8 alternating box step ups
:30 calf stretch each side

SKILL : 10:00 EMOM - 1 extra round today!

Minute 1: Double under skill work
Minute 2: Top of pull up holds

*Goal is to build/improve over last week for both movements

TEAM METABOLIC CONDITIONING :
For time:
50 box jumps (24/20”)
50 DB snatches (50/35)
50 cals Echo bike
50 DB snatches (50/35)
50 box jumps

(20:00 time cap!)

FRIDAY  NOVEMBER 22, 2024

2:00 bike/row/ski/run

2 Rounds
8 bootstrappers
8 Barbell Romanian deadlifts
8 Glute bridges
8 Barbell Front squats
8 Barbell strict press

STRENGTH:

15 minutes 3 - 3 - 3 - 3 - 3 - 3 rep. Squat Clean and Jerk. This is NOT “touch and go”. Good set up and Go (Nov.8)

METABOLIC CONDITIONING:

5 Rounds for Time:
10 Box Step-ups holding slam ball
10 slam balls squats
10 alternating slam ball cleans to shoulder (not over)
1:00 Plank Hold

SATURDAY NOVEMBER 23, 2024

OPEN GYM 0800 - 1000

November 11th - 16th 2024

MONDAY NOVEMBER 11, 2024

Warm up:
2:00 easy row/bike/ski

2 Rounds
8 Samson stretches
8 Single arm DB press each arm
8 Single arm DB high pulls each arm
8 KBS warm up weight

STRENGTH : 15 minutes 2 - 2 - 2 - 2 - 2 - 2 rep. strict barbell press (Oct.28)

METABOLIC CONDITIONING :

10 rounds for time of:
2 ring dips/matador/bench
4 handstand push-ups/:20 HS second hold/4 push ups/
8 kettlebell swings (American, but heavy!)

♀ 53 lb
♂ 70 lb

TUESDAY  NOVEMBER 12, 2024

Warm up:
2:00 row/bike/run

2 Rounds
8 Alternating direction kneeling wrist circles
8 glute brides
8 Alternating barbell front rack rotations

Then: 1:00 bottom of the squat hold w/ or w/o barbell!
Can use support

STRENGTH : 3 - 3 - 3 - 3 - 3 - 3 rep. building Front Squat (Nov.4))

METABOLIC CONDITIONING :

For time:
500-meter row/ski or 1000-m C2 bike
50 sit ups

400-meter row/ski or 1000-m C2 bike
40 sit ups

300-meter row/ski or 1000-m C2 bike
30 sit ups

200-meter row/ski or 1000-m C2 bike
20 sit ups

WEDNESDAY “MASH UP” NOVEMBER 13, 2024

Warm up

2:00 run/bike/row/ski

1 Round
4 Inch worms with seal and down dog
10 bootstrappers
10 barbell strict presses
10 barbell deadlifts
10 V-ups

METABOLIC CONDITIONING:

AMRAP 8 minutes of:
20 Wall Ball Shots, 20/14
20 Hollow Rocks
20 cals Echo bike
20 Hollow Rocks
20 Wall Ball Shots, 20/14
this is an “up and back” style. after the last 20 WB, head back “up” to hollow rocks.

AMRAP 8 minutes climbing ladder of :
1 - 2 - 3 - 4 - 5 - 6 - 7…Power Snatch, 135/95
1 - 2 - 3 - 4 - 5 - 6 - 7…Burpee over bar

AMRAP 8 minutes of :
5 Strict Chest-to-bar Chin-ups/strict chin ups/ring rows
10 Medball cleans (20/14)
20 Russian twists with medball

*Rest 4 minutes between workouts.

TEAM THURSDAY  NOVEMBER 14, 2024

2:00 run/bike/row/ski

2 Rounds for quality
5/5 World’s greatest stretch
8 PVC pass throughs
8 Barbell Romanian DLs
8 scap pull ups
8 Barbell hang muscle cleans
:30 calf stretch each side

SKILL : 8:00 EMOM

Minute 1: Double under skill work
Minute 2: Top of pull up holds

*Goal is to build/improve over last week for both movements

Double under options:
Penguin jumps - work on timing
Tall singles “double-under jump” timing
Single under + double under - increase reps each round
Double unders: UB sets of 5-10-15-20

Strict Pull up options:
Top of pull up holds on bar, with a foot assist, or on rings
1-2 max effort holds within the working minute

*If you can hold for >:45 add a weight vest!

TEAM METABOLIC CONDITIONING :

0:00-15:00 Build to max effort power clean - Score is team average! (total/total members)

15:00-20:00 Max effort cals on Echo bike ! Max of :30 at a time - Score is team average of cals (total/total members)

Max effort plank - everyone at the same time - Score is team average time

FRIDAY NOVEMBER 15, 2024

Warm up!

2:00 run, row, bike

2 Rounds for quality
8 air squats
8 hips down push ups
8 Samson stretch - touch knee to floor each rep
8 bent over chest med ball slams

STRENGTH : Build to best 1 rep. Bench Press (NOV.1))

METABOLIC CONDITIONING :

3 rounds for time of:
50 push-ups
30 double dumbbell front rack alternating lunges
(100’ if there is space)

SATURDAY  NOVEMBER 16, 2024

OPEN GYM 0800 - 1000

November 4th - 9th 2024

MONDAY  NOVEMBER 4, 2024

Warm up!

2:00 run/bike/row/ski

2 Rounds
8 air squats/goblet squats
8 Alternating direction kneeling wrist circles
8 glute brides
8 Alternating front rack rotations

Then: 1:00 bottom of the squat hold
Can use support

STRENGTH : 15 min building 6-5 sets x 5 reps Front Squats

METABOLIC CONDITIONING :

5 rounds, each for time, of:
400/500-meter row

Rest 3 minutes between efforts.

TUESDAY   NOVEMBER 5th, 2024

Warm up:
2:00 bike/row/ski/run

2 Rounds
8 Bootstrappers
8 Banded presses
8 Banded good mornings
8 Deadbugs

Then:
1:00 banded trap stretch

STRENGTH : 15 minutes build to a 1 - 1 - 1 - 1 - 1 - 1 rep. Deadlift
Aim for final set to be heavier than Oct. 22

METABOLIC CONDITIONING :

For time:
40 ground-to-overheads with slam ball
200 m ball carry
30 ground-to-overheads with slam ball
300 m ball carry
20 ground-to-overheads with slam ball
400 m ball carry

WEDNESDAY “Mash-Up” NOVEMBER 6, 2024

Warm up:

2:00 run/bike/row/ski

1 Round
:30 single unders/:30 crossover single unders
10 air squats
10 single arm DB strict press - warm up weight
10 Russian KBS - warm up weight
10 bench dips
10 alternating box step ups
10 arch/hollow swings

METABOLIC CONDITIONING :

AMRAP 7 minutes of:
15 Wallballs, 20/14
15 Russian twists

AMRAP 7 minutes of:
9 DB Strict press (50/35) - heavy!
9 Strict Ring Dips/Bench dips
9 Toes to bar/Knee raises/toes to KB

AMRAP 7 minutes of:
20 Crossover single unders/40 single unders
20 Box Jumps, 24"/20"
20 Russian Kettlebell Swings, 70/53

*Rest 4 minutes between workouts.

TEAM THURSDAY  NOVEMBER 7, 2024

2:00 run/bike/row/ski

2 Rounds for quality
8 cat-cows
8 PVC passthroughs
8 PVC snatch grip Romanian deadlifts
8 PVC behind the neck snatch grip presses
8 scap pull ups

SKILL : Double unders & Top of Pull up holds
8:00 EMOM

Minute 1: Double under skill work

Minute 2: Top of pull up holds

Double under options:
Penguin jumps - work on timing
Tall singles “double-under jump” timing
Single under + double under - increase reps each round
Double unders: UB sets of 5-10-15-20

Strict Pull up options:
Top of pull up holds on bar, with a foot assist, or on rings
1-2 max effort holds within the working minute

*If you can hold for >:45 add a weight vest!

TEAM METABOLIC CONDITIONING :

15:00 AMRAP
Partner 1: 20/15 calorie bike (about 2:00)
Partner 2: Works through
5 Hang power snatches (95/65)
10 Pull ups/ring rows
15 Sit ups

*While P1 Run, P2 works through AMRAP, switch and continue where partner left off.

FRIDAY  NOVEMBER 8, 2024

2:00 bike/row/ski/run

2 Rounds
8 bootstrappers
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press

STRENGTH:

15 minutes 4 - 4 - 4 - 4 - 4 - 4 rep. Squat Clean and Jerk. This is NOT “touch and go”. Good set up and Go (Oct.25)

METABOLIC CONDITIONING:

Every 1 minute, complete:
1 wall walk/5 push ups
3 double DB or KB deadlifts
5 toes-to-bars

Every minute, add 2 toes-to-bars. Complete as many rounds as possible until failure.

SATURDAY NOVEMBER 9, 2024

OPEN GYM 0800 - 1000

Oct. 28th - Nov. 2nd 2024

MONDAY OCTOBER 28, 2024

Warm up:

2:00 row/bike/run

2 Rounds
8 air squats/8 goblet squats
8 PVC passthroughs
8 PVC good mornings
8 glute bridges

STRENGTH : Build 2 - 2 - 2 - 2 - 2 - 2 Back Squat (Oct.15)

METABOLIC CONDITIONING :

Complete as many reps as possible in 10 minutes climbing ladder of:
1 - 2 - 3 - 4 - 5 - 6 - 7….Power snatch
1 - 2 - 3 - 4 - 5 - 6 - 7…Barbell roll outs

♀ Body weight
♂ Body weight

TUESDAY  OCTOBER 29, 2024

Warm up:
2:00 easy row/bike/ski

2 Rounds
1:00 single under jumps/double unders (2nd round)
8 barbell strict presses
8 barbell RDLs
8 barbell muscle cleans
8 Hollow body rocks

STRENGTH : 15 minutes to establish a 3 rep. strict barbell press (Oct.14)

METABOLIC CONDITIONING :

For time:
50 double-unders/100 single unders
35 sit ups/GHD sit-ups
20 power cleans
35 sit ups/GHD sit-ups
50 double-unders/single unders

♀ 105 lb
♂ 155 lb

WEDNESDAY “MASH UP” OCTOBER 30, 2024

Warm up

2:00 run/bike/row/ski

1 Round
4 Inch worms with seal and down dog
10 bootstrappers
10 single arm DB presses each arm
10 air squats
10 bench dips
10 barbell front squats

Warm up front squat (from the floor!)

METABOLIC CONDITIONING:

AMRAP 5 minutes of:
1:00 Handstand hold/From box/50 ft. Handstand Walk
10 Front Squats, 185/125 - from the floor

AMRAP 5 minutes of:
400m Run (500m Row)
15 DB Push Press, 50/35
12 Ring Dips/Matador/Bench Dips

AMRAP 5 minutes:
20 Burpees
20/15 Calories, Air Bike

*Rest 3 minutes between workouts.

TEAM THURSDAY  OCTOBER 31, 2024
Halloween!!!

2:00 run/bike/row/ski

2 Rounds for quality
8 cat-cows
8 banded pass throughs
8 air squats
8 banded presses
8 scap pull ups

SKILL : Lat strength for Pull ups and Bar Muscle ups and Kipping
Last week!!

**If you surpassed 5 strict pulls and are working towards a BMU
3 x 12 reps of banded lat pull down to hips with straight arms - highest resistance possible

**If you are working on a pull up/surpassing 5
3 x 5-7 negative pull ups - jump into position and lower as slowly as possible
If you can’t keep a lower tempo of at least 4 seconds, use a foot to assist

Everyone
Accumulate 4-6 Banana jump + patient arch
Accumulate 4-6 Banana jump + patient arch to toe raise or back to hollow
Accumulate 4-6 Banana jump + patient arch to toe raise + hip to bar

“Halloween” TEAM METABOLIC CONDITIONING :

For Time (with a Partner)
75 Lateral Pumpkin Jumps
50 Pumpkin Push Presses*
100 Pumpkin Goblet Squats*
50 Pumpkin Box Jumps/Step ups* (20 in)
75 Pumpkin Squat Cleans

• * 5 burpee penalty (both partners) each time the "pumpkin" touches the ground

• Use a medicine ball (20/14 lb) as your pumpkin

FRIDAY NOVEMBER 1, 2024

Warm up!

2:00 run, row, bike

2 Rounds for quality
5/5 World’s greatest stretch
8 hips down push ups
8 barbell thrusters
8 bent over chest med ball slams

STRENGTH : Build to heavy 2 - 2 - 2 - 2 - 2 - 2 rep. Bench Press (Oct.18)

METABOLIC CONDITIONING :

Tommy V
For time:
21 thrusters
12 rope climbs to 15 feet or 12 strict pull ups/ring rows + 12 strict knee raises
15 thrusters
9 rope climbs to 15 feet or 12 strict pull ups/ring rows + 12 strict knee raises
9 thrusters
6 rope climbs to 15 feet or 12 strict pull ups/ring rows + 12 strict knee raises

♀ 75 lb
♂ 115 lb

SATURDAY  NOVEMBER 2, 2024

OPEN GYM 0800 - 1000

October 21st - 26th 2024

MONDAY  October 21, 2024

Warm up!

2:00 run/bike/row/ski

2 Rounds
8 air squats/PVC OHS second round
8 PVC pass throughs
8 bench dips
8 PVC good mornings

Then:
Burgener warm up with PVC - coach led

STRENGTH : 15 minutes 2 - 2 - 2 - 2 - 2 - 2 Squat Snatch or Power Snatch + Overhead Squat (Oct.8)

METABOLIC CONDITIONING :

Complete as many rounds and reps as possible in 6 minutes of:

10 ring dips/matador/bench
20 box jump-overs (24/20”)

rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

10 ring dips/matador/bench
20 box jump-overs

rest 1 minute

Complete as many rounds and reps as possible in 4 minutes of:

10 ring dips/matador/bench
20 box jump-overs

TUESDAY   OCTOBER 22, 2024

Warm up:
2:00 bike/row/ski/run

2 Rounds
8 Bootstrappers
8 Banded presses
8 Banded good mornings
8 Glute bridges

Then:
1:00 banded trap stretch

STRENGTH : 15 minutes build to a 2 - 2 - 2 - 2 - 2 - 2 rep. Deadlift
Aim for final set to be heavier than Oct. 8

METABOLIC CONDITIONING :

30-20-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats

♀ 53 lb
♂ 70 lb

WEDNESDAY “Mash-Up” OCTOBER 23, 2024

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single unders
10 air squats
10 PVC snatch grip RDLs
10 PVC pass throughs
10 PVC behind the neck presses
10 arch/hollow swings

Warm up power snatch and pull ups/toes to bar

METABOLIC CONDITIONING :

AMRAP 6 minutes of:
10 Power Snatch, 75/55
2 Rounds of "Cindy" (5 pull ups-10 push ups- 15 air squats)

AMRAP 6 minutes of:
20 Double-unders then 20 single-unders or 40 single unders
40 Abmat Sit-ups

AMRAP 6 minutes of:
”Up the Hill” Farmer Carry (2 x 50/35# DBs)
20 Toes 2 Bar/Knee raises

*Rest 3 minutes between workouts.

TEAM THURSDAY  OCTOBER 24, 2024

2:00 run/bike/row/ski

2 Rounds for quality
4 Inch worms with seal and down dog
8 Samson stretch
8 scap pull ups
8 bench dips (or hips down push if bench dip is what you are testing)

SKILL : Lat strength for Pull ups and Bar Muscle ups and Kipping
**If you surpassed 5 strict pulls and are working towards a BMU
3 x 8 reps of banded lat pull down to hips with straight arms - highest resistance possible

**If you are working on a pull up/surpassing 5
3 x 4-5 negative pull ups - jump into position and lower as slowly as possible
If you can’t keep a lower tempo of at least 4 seconds, use a foot to assist

Everyone
Accumulate 4-6 Banana jump + patient arch
Accumulate 4-6 Banana jump + patient arch to toe raise or back to hollow
Accumulate 4-6 Banana jump + patient arch to toe raise + hip to bar

TEAM METABOLIC CONDITIONING :

For time:
5000/4000m row
Every 500m must perform 5 synchronized burpees

One partner rows at a time. Switch every 500m

FRIDAY  OCTOBER 25, 2024

2:00 bike/row/ski/run

2 Rounds
8 bootstrappers
8 Barbell Romanian deadlifts
8 Deadbugs
8 Barbell Front squats
8 Barbell strict press

STRENGTH:

15 minutes to establish a quality 5 rep. Squat Clean and Jerk. This is NOT “touch and go”. Good set up and Go

METABOLIC CONDITIONING:

For time:
800-meter run
15 as horizontal as possible Ring Rows
400-meter run
10 kipping pull-ups
200-meter run
5 strict pull-ups

SATURDAY OCTOBER 26, 2024

OPEN GYM 0800 - 1000

October 14th - 19th 2024

MONDAY OCTOBER 14, 2024

Warm up:
2:00 easy row/bike/ski

2 Rounds
1:00 single under jumps/double unders (2nd round)
8 Samson stretches
8 Single arm DB press each arm
8 Single arm DB high pulls each arm
8 Hollow body rocks

STRENGTH : 15 minutes to establish a 5 rep. strict barbell press

METABOLIC CONDITIONING :

Every 3 minutes for 5 rounds:
20 weighted box step ups (53/35) into as many double-unders / single-unders in the remaining 3 minutes

rest 1 minute

*Use this as an opportunity to practice your double unders!!

TUESDAY  OCTOBER 15, 2024

Warm up:
2:00 row/bike/run

2 Rounds
8 air squats/8 goblet squats
8 banded presses
8 banded good mornings
8 glute bridges

STRENGTH : 20 minutes to establish a 3 - 3 - 3 - 3 - 3 - 3 Back Squat (Oct. 1)

METABOLIC CONDITIONING :

Every minute on the minute for 15 minutes / working :30 seconds on - :30 seconds rest complete:
Minute 1: Wall-ball shots
Minute 2: Russian KB swings
Minute 3: Supine Russian Twists
Score is total reps.

WEDNESDAY “MASH UP” OCTOBER 16, 2024

Warm up

2:00 run/bike/row/ski

1 Round
4 Inch worms with seal and down dog
10 bootstrappers
10 barbell strict presses
10 barbell deadlifts
10 V-ups

Warm up deadlift and HSPU

METABOLIC CONDITIONING:

AMRAP 7 minutes of:
21 Barbell roll-outs
7 Deadlifts, 245/165

AMRAP 7 minutes of:
10 Strict toes-to-bar
10 Strict Handstand Push-ups
10 Strict Chest-to-bar Chin-ups

AMRAP 7 minutes of:
500m row
400m run

*Rest 4 minutes between workouts.

TEAM THURSDAY  OCTOBER 17, 2024

2:00 run/bike/row/ski

2 Rounds for quality
8 air squats
8 PVC pass throughs
8 Samson stretch
8 scap pull ups
8 bench dips (or hips down push if bench dip is what you are testing)

SKILL : Lat strength for Pull ups and Bar Muscle ups and Kipping
**If you surpassed 5 strict pulls and are working towards a BMU
3 x 8 reps of banded lat pull down to hips with straight arms - highest resistance possible

**If you are working on a pull up/surpassing 5
3 x 4-5 negative pull ups - jump into position and lower as slowly as possible
If you can’t keep a lower tempo of at least 4 seconds, use a foot to assist

Everyone
Accumulate 6-8 Banana jumps (if missed last week)
Accumulate 6-8 Banana jump + patient arch
Accumulate 6-8 Banana jump + patient arch to toe raise or back to hollow

TEAM METABOLIC CONDITIONING :

3:00 on/1:00 off x 4 Rounds
Partner 1: Wall sit!
Partner 2: Completes 1 Round
8/5 cals on Echo bike (sprint!)
10 Alternating DB snatches (50/35)
5 Squat thrust over DB - lateral jump

AMRAP for total rounds/reps. Can only work when partner is in their wall sit.
Complete round where you leave off after each break.

FRIDAY OCTOBER 18, 2024

Warm up!

2:00 run, row, bike

2 Rounds for quality
8 squat press outs with plate
8 hips down push ups
8 banded presses
8 bent over chest medball slams

STRENGTH : Build to heavy 3 - 3 - 3 - 3 - 3 - 3 rep. Bench Press (Oct. 4)

METABOLIC CONDITIONING :

7 - 6 - 5 - 4 - 3 - 2 - 1 reps. for time of:
hang cleans
front squats
shoulder-to-overheads
bar-facing burpees

♀ 75 lb
♂ 115 lb

SATURDAY  OCTOBER 19, 2024

OPEN GYM 0800 - 1000