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
October 7th - 12th, 2024
MONDAY October 7, 2024
Warm up!
2:00 jump rope!! singles and doubles
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 3-3-3-3-3 rep. Deadlift
Aim for final set to be heavier than Sept. 24
METABOLIC CONDITIONING :
In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
♀ 105 lb
♂ 155 lb
Post total bike calories
TUESDAY OCTOBER 8, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 air squats
8 PVC pass throughs
8 hips down push ups
8 Samson stretches
Then:
Burgener warm up with PVC - coach led
STRENGTH : 15 minutes 3-3-3-3-3 Squat Snatch / Power Snatch + Overhead Squat
Sept. 23
METABOLIC CONDITIONING :
For time:
500-meter row
5 rope climbs to 15 feet/3 rope climbs/15 ring rows + 15 strict knee raises
25 push-ups
5 rope climbs to 15 feet/3 rope climbs/15 ring rows + 15 strict knee raises
500-meter row
WEDNESDAY “Mash-Up” OCTOBER 9, 2024
Warm up:
2:00 run/bike/row/ski
1 Round
10 Squat thrusts (no push up burpee)
10 single arm DB press each arm
10 alternating lunges (each leg!)
10 Russian KBS light weight
10 Bench dips
10 Tuck ups
Then:
4 Back step lunges with working weight
4 single DB S2O
2-3 dips of choice
2-3 strict toes to bar or Kettlebell
4 Russian KBS with working weight
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
12 back step single DB lunge (50/35)
12 single DB alternating shoulder to overhead
AMRAP 8 minutes of:
1 min Plank Hold, R-side
10 Ring/Matador/Bench dips
1 min Plank Hold, L-side
10 Strict toes to bar/toes to kettlebell
AMRAP 8 minutes of:
20 Burpees
20 Russian Kettlebell Swings, 53/35
20 Calories, Air Bike
*Rest 4 minutes between workouts.
TEAM THURSDAY OCTOBER 10, 2024
2:00 run/bike/row/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded pull aparts
8 banded good mornings
8 banded presses
8 scap pull ups
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 6 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 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
Accumulate 6-8 Banana jumps + patient arch
TEAM METABOLIC CONDITIONING :
Part 1:
For time:
42-30-18
Devil’s presses (35/20)
Box jump overs
*One person works at a time.
Part 2:
50’ Sled push ladder - Will add 25# each round, everyone to their max effort, will add up totals for team
*Aim to have teams of relatively equal strength - so a bigger partner with a smaller partner :)
FRIDAY OCTOBER 11, 2024
2:00 bike/row/ski/run
2 Rounds
8 bootstrappers
8 Barbell Romanian deadlifts
8 Deadbugs
8 Barbell Front squats
STRENGTH:
20 minutes to establish a quality Squat Clean single (Sept. 27)
METABOLIC CONDITIONING:
Annie With a Twist
In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
SATURDAY OCTOBER 12, 2024
OPEN GYM 0800 - 1000
Sept. 30th - Oct. 5th, 2024
MONDAY SEPTEMBER 30, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 Single arm DB press each arm
8 Single Leg RDL with DB from press
8 glute bridges
STRENGTH : 15 minutes to establish a 5 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(Sept.16)
METABOLIC CONDITIONING :
3 rounds for time of:
400-meter run
30 KB swings (American)
30 Abmat or GHD sit-ups
TUESDAY OCTOBER 1, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 banded presses
8 banded good mornings
8 hollow rocks
STRENGTH : 20 minutes to establish a 5 - 5 - 5 - 5 - 5 - 5 Back Squat
METABOLIC CONDITIONING :
AMRAP 12 minutes of:
1 power clean - 1 hang squat clean - 1 shoulder to overhead
3 barbell roll - outs (“Evil Wheel”)
WEDNESDAY “MASH UP” OCTOBER 2, 2024
Warm up
2:00 run/bike/row/ski
1 Round
4 Inch worms with seal and down dog
8 bootstrappers
8 hips down push ups
8 barbell strict presses
8 barbell deadlifts
2 pull to stand on rope
Warm up deadlift and HSPU
METABOLIC CONDITIONING:
AMRAP 6 minutes; “Different Diane”
1 - 1, 2 - 2, 3 - 3…
Deadlift, 225/155
Handstand push - ups/Box HSPU/Pike HSPU
AMRAP 6 minutes:
3 Rope Climbs, 15 ft. or 9 pull - ups
12 Burpees
15 V-up
AMRAP 6 minutes:
1 minute of:
Max Calories, Air Bike
1 minute of:
Plank
*Rest 4 minutes between workouts.
TEAM THURSDAY OCTOBER 3, 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 : Strict Pull up and Dip Strength - Goal here is to build capacity of each and work towards bar muscle ups
Strict Pull up/Rack Chin/Ring Pull up (from floor)
Retest your max effort! If you were close to a pull up the first week, try that again first!
Strict Dips/with band, bench or box
Retest your max effort! If you were close to an unassisted dip the first week, try that again first!
Rest 1:00 between efforts, can alternated between pull ups and dips
TEAM METABOLIC CONDITIONING :
Team Filthy Fifty
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions with barbell
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders/100 single unders
Teams of 2, complete the reps as a team, one rests while one works, divide the work as desired.
FRIDAY OCTOBER 4, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
8 bootstrappers
8 hips down push ups
8 deadbugs
8 bent over chest medball slams
STRENGTH : 20 minutes to establish a 4 - 4 - 4 - 4 - 4 - 4 rep. Bench Press (Sept.20)
METABOLIC CONDITIONING :
6 rounds for time of:
14/18-calorie AirBike
30-foot sandbag carry
♀ 100 lb
♂ 150 lb
SATURDAY OCTOBER 5, 2024
OPEN GYM 0800 - 1000
September 23rd - 28th, 2024
MONDAY SEPTEMBER 23, 2024
Warm up!
2:00 jump rope!! singles and doubles
2 Rounds
8 air squats
8 PVC passthroughs
8 hips down push ups
8 Samson stretches
Then:
Burgener warm up with PVC - coach led
STRENGTH : 15 minutes 4 - 4 - 4 - 4 - 4 - 4 Squat Snatch / Power Snatch + Overhead Squat
Build in weight up to 7/10 Rate of Perceived Exertion (RPE) - feel like you could do 3 more reps after the 4th! Could be more than top weight on Sept. 3
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 16 minutes of:
6 lateral burpees over DB’s
12 dumbbell front-rack back step lunges
24 Double-Unders
♀ 35-lb dumbbells
♂ 50-lb dumbbells
TUESDAY SEPTEMBER 24, 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 4 - 4 - 4 - 4 - 4 - 4 rep. Deadlift
Aim for final set to be heavier than Aug.27
METABOLIC CONDITIONING :
10 rounds or time:
7/10-calorie AirBike or Row
10 wall-ball shots
♀ 14 lb
♂ 20 lb
WEDNESDAY “Mash-Up” SEPTEMBER 25, 2024
Warm up:
2:00 run/bike/row/ski
1 Round
1:00 single unders
10 air squats
10 single arm DB press each arm
10 Russian KBS light weight
10 arch/hollow swings
Warm up thruster and pull ups
METABOLIC CONDITIONING
AMRAP 5 minutes of:
9 Thruster, 135/95
9 (Weighted) Pull-up, 50/25
AMRAP 5 minutes
800 m Run - as fast as possible!
Max effort Sit ups in time remaining
AMRAP 5 minutes of:
100 Single-unders
20 Russian Kettlebell Swings, 70/53
*Rest 3 minutes between workouts.
TEAM THURSDAY SEPTEMBER 26, 2024
2:00 run/bike/row/ski
2 Rounds for quality
8 cat-cows
8 PVC pass throughs
8 air squats
8 scap pull ups
8 push ups
SKILL : Strict Pull up and Dip Strength - Goal here is to build capacity of each and work towards bar muscle ups
Strict Pull up/Rack Chin/Ring Pull up (from floor)
3 sets x 80-90% of your max reps
Strict Dips/with band, bench or box
3 sets x 80-90% of your max reps
Rest 1:00 between efforts, can alternated between pull ups and dips
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1: Run 400m/Row 500m
Partner 2: Works through
10 Power Cleans (95/65)
10 Push press
10 Toes to bar/Knee raises/Toes to KB
*While P1 Run, P2 works through AMRAP, switch and continue where partner left off.
FRIDAY SEPTEMBER 27, 2024
2:00 bike/row/ski/run
2 Rounds
8 bootstrappers
8 Barbell Romanian deadlifts
8 Deadbugs
8 Barbell Front squats
STRENGTH:
20 minutes to establish a quality 2 - 2 - 2 - 2 - 2 - 2 Squat Clean (Aug.30)
METABOLIC CONDITIONING:
2-4-6-8-10 reps for time of:
Push jerks
Front squats
SATURDAY SEPTEMBER 28, 2024
OPEN GYM 0800 - 1000
September 16th - 21st, 2024
MONDAY SEPTEMBER 16, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 Single arm DB press each arm
8 Barbell Deadlift
8 Deadbugs
STRENGTH : 15 minutes to establish a 4 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(Aug.19)
METABOLIC CONDITIONING :
5 rounds for total reps:
On a 2-minute clock:
15/20/25-calorie Echo bike
Max deadlifts in the remaining time
Rest 2 minutes between rounds.
♀ 205 lb
♂ 275 lb
**Pick an amount on the bike that you can complete in at least :90. Deadlift should be fairly heavy!
TUESDAY SEPTEMBER 17, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 PVC passthroughs
8 glute bridges
8 hips down push ups
Then: :30 PVC Front rack stretch each side
STRENGTH : 20 minutes to establish a 1 Rep. Front Squat (Aug.20)
METABOLIC CONDITIONING :
4 rounds for time:
15 second handstand hold/plank hold
10 pull-ups
15 second handstand hold/plank hold
15 push-ups
15 second handstand hold/plank hold
20 sit-ups
15 second handstand hold/plank hold
25 air squats
WEDNESDAY “MASH UP” SEPTEMBER 18, 2024
Warm up:
2:00 run/bike/row/jog
1 Round
1:00 single unders/1:00 double unders
8 bootstrappers
8 PVC passthroughs
8 PVC snatch grip Romanian DLs
8 PVC snatch grip behind the neck presses
8 Hollow rocks
8 DB hang squat cleans light weight
Warm up power snatch
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
15 Wallball Shots, 20/14
15 Power Snatch, 75/55
AMRAP 6 minutes of:
40 Double Unders
20 second “L” hold (on DB’s)
AMRAP 6 minutes of:
21 Rolling Get-Ups
15 Box Jump, 24"/20"
9 DB Hang Squat Cleans
*Rest 4 minutes between workouts.
TEAM THURSDAY SEPTEMBER 19, 2024
2:00 run/bike/row/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 banded passthroughs
8 banded good mornings
8 banded presses
8 scap pull ups
8 bench dips
SKILL : Strict Pull up and Dip Strength - Goal here is to build capacity of each and work towards bar muscle ups
Strict Pull up/Rack Chin/Ring Pull up (from floor)
3 sets x 70-75% of your max effort
Strict Dips/with band, bench or box
3 sets x 70-75% of your max effort
Rest 1:00 between efforts, can alternated between pull ups and dips
If you missed test week!
Test: 3x Max effort strict pull up/rack chins/ring pull ups (from floor)
Test: 3x Max effort strict dips on Matador/with light band/bench or box
Be sure to write down your numbers! The following weeks will build off of these reps and we will re-test in 4 weeks!
TEAM METABOLIC CONDITIONING :
For time:
1000m row
60 DB clean and jerks
60 V-ups/Tuck ups
60 DB snatches
1000m row
*One partner works at a time. Partition reps as desired.
FRIDAY SEPTEMBER 20, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
4 Inch worms with seal and down dog
8 Samson stretches
8 air squats
8 hips down push ups
Then: :30-1:00 calf stretch each side
STRENGTH : 20 minutes to establish a 5 - 5 - 5 - 5 - 5 - 5 rep. Bench Press to use in a 5 week series.
METABOLIC CONDITIONING :
For time of:
10 Burpee - box jump/step over
400-meter run
10 Burpee - box jump/step over
400-meter run
15 Burpee - box jump/step over
200-meter run
15 Burpee - box jump/step over
200-meter run
SATURDAY SEPTEMBER 21, 2024
OPEN GYM 0800 - 1000
September 9nd - 14th, 2024
MONDAY SEPTEMBER 9, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 Single arm DB press each arm
8 Samson stretches
8 Hollow rocks
STRENGTH : 15 minutes to establish a 2 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(Aug.19)
METABOLIC CONDITIONING :
For time:
5 rope climbs to 15 feet (scale ground to standing)
25 deadlifts
30 wall-ball shots
200 m DB farmers carry
30 wall-ball shots
25 deadlifts
5 rope climbs to 15 feet (scale ground to standing)
TUESDAY SEPTEMBER 10, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 Banded pass throughs
8 Glute bridges
8 Banded presses
Then: :30 PVC Front rack stretch each side
STRENGTH : 15 minutes to establish a 2 Rep. Front Squat (Aug.20)
METABOLIC CONDITIONING :
Complete as many reps as possible in 2 minutes of:
5 squat clean and jerks
Max-rep feet-elevated ring rows
Rest 1 minute between sets. Repeat for a total of 5 sets.
Use 70% of your best squat clean and jerk
0-2 3-5 6-8 9-11 12-14
WEDNESDAY “Mash-Up” SEPTEMBER 11, 2024
Warm up!
2:00 row/bike/ski
1 Round
1:00 single unders
10 airsquats
10 DB deadlifts
10 Single arm DB high pulls each side
10 Single arm DB strict press each side
10 Hollow rocks
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
400m Run
12 Dumbbell Hang Cleans
24 Plank alternating shoulder taps
AMRAP 8 minutes of:
200m Heavy ball or bag Carry
100 Single-unders
AMRAP 8 minutes of:
20 alternating DB power snatch
100 Single-unders
*Rest 4 minutes between workouts.
TEAM THURSDAY SEPTEMBER 12, 2024
2:00 run/bike/row/ski
2 Rounds for quality
8 cat-cows
8 PVC pass throughs
8 air squats
8 scap pull ups
8 push ups
SKILL : Strict Pull up and Dip Strength - Goal here is to build capacity of each and work towards bar muscle ups
Strict Pull up/Rack Chin/Ring Pull up (from floor)
3 sets x 2-4 reps (or 60% of your max)
Strict Dips/with band, bench or box
3 sets x 2-4 reps (or 60% of your max)
Rest 1:00 between efforts, can alternated between pull ups and dips
If you missed last week!
Test: 3x Max effort strict pull up/rack chins/ring pull ups (from floor)
Test: 3x Max effort strict dips on Matador/with light band/bench or box
Be sure to write down your numbers! The following weeks will build off of these reps and we will re-test in 4 weeks!
TEAM METABOLIC CONDITIONING :
3:00 on/1:00 off x 5
AMRAP - continue where you leave off
10 synchro DB thrusters (50/35)(35/20)
10 synchro box jumps/step ups (alternating if not enough boxes)
10 synchro toes to bar/knee raises
FRIDAY SEPTEMBER 13, 2024
Warm up!
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Dead bugs
8 Barbell Front squats
STRENGTH : 20 minutes to establish a quality 3 rep. Squat Clean using all 3 reps. in the build up (Aug.30)
METABOLIC CONDITIONING :
For total time:
Buy in: 50 AbMat/GHD sit-ups
2 rounds of:
Run 800 meters
Row or Ski 800 meters
Cash out: 50 AbMat/GHD sit-ups
SATURDAY SEPTEMBER 14, 2024
OPEN GYM 0800-1000
September 2th - 7th, 2024
MONDAY SEPTEMBER 2, 2024
LABOR DAY! Open Gym
Warm up!
2:00 Row/run/ski/bike
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC good mornings
8 PVC overhead squats
8 arch/hollow swings
Warm up barbell movements
METABOLIC CONDITIONING :
2012 Chipper (modified)
For time:
10 overhead squats (135/95)
10 box jump/step-overs
10 thrusters
10 power cleans
10 toes-to-bars
15 Hand release Push-Ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump/step-overs
10 overhead squats
TUESDAY SEPTEMBER 3, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
5/5 World’s Greatest Stretch
8 banded passthroughs
8 banded pull aparts
8 banded good mornings
:30 bottom of squat hold
Then:
1:00 roll thoracic area
STRENGTH : 20 min. max. Squat Snatch / Power Snatch into an Overhead Squat 5 - 5 - 5 - 5 - 5
Build in weight up to 6/10 Rate of Perceived Exertion (RPE) - feel like you could do 4 more reps after the 5th!
METABOLIC CONDITIONING :
Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar
♀ 95 lb
♂ 135 lb
WEDNESDAY “Mash-Up” SEPTEMBER 4, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 Barbell RDLs
10 Barbell strict press
10 Hollow rocks
10 Scap pull ups
Warm up shoulder to overhead weight
Warm up deadlift
METABOLIC CONDITIONING :
AMRAP 7 minutes:
1 Deadlift, 405/275
1 Rope Climb, 15 ft./2 Pull to standing
AMRAP 7 minutes:
20 Windshield Wipers holding kettlebell
5 Shoulder to Overhead, 185/135
AMRAP 7 minutes:
400m Run
50 Air Squats
*Rest 4 minutes between workouts.
TEAM THURSDAY SEPTEMBER 5, 2024
Warm up!
2:00 run/bike/row/ski
2 Rounds for quality
8 cat-cows
8 PVC pass throughs
8 air squats
8 scap pull ups
8 push ups
SKILL : Strict Pull up and Dip Strength - Goal here is to build capacity of each and work towards bar muscle ups
Test: 3x Max effort strict pull up/rack chins/ring pull ups (from floor)
Test: 3x Max effort strict dips on Matador/with light band/bench or box
Be sure to write down your numbers! The following weeks will build off of these reps and we will re-test in 4 weeks!
TEAM METABOLIC CONDITIONING :
For time:
1000m row
50 goblet squats
50 sit ups
800m row
40 goblet squats
40 sit ups
600m row
30 goblet squats
30 sit ups
FRIDAY SEPTEMBER 6, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
4 Inch worm with seal and down dog
8 single leg RDL with kettlebell each side
8 PVC behind the neck presses
8 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 2 rep. Deadlift (Aug.27) using all 2 rep. building
METABOLIC CONDITIONING :
Complete as many rounds as possible in 20 minutes of:
50 box step-ups
50 walking lunges
200 m heavy bag or ball carry
SATURDAY SEPTEMBER 7, 2024
OPEN GYM 0800 - 1000
AUGUST 26th - 31st, 2024
MONDAY AUGUST 26, 2024
Warm up!
2:00 Row/run/ski/bike
2 Rounds for quality
8 Samson stretches
8 single arm DB high pulls each side
8 hips down push ups
8 single arm DB strict press each side
8 scap pull ups
STRENGTH : 15 minutes to develop a 4 rep. Touch & Go Dumbbell Snatch per arm. Both ends of DB must touch the ground.
Catch in a “dropped” position. Use Aug. 14th 3 rep. number to get 4 per arm - we’re climbing up…
METABOLIC CONDITIONING :
As many rounds and reps as possible in 20 minutes of:
5 L pull-ups/strict pull ups/ring rows
10 dumbbell bench presses
50 cal. Row
TUESDAY AUGUST 27, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
4 Inch worm with seal and down dog
8 Banded presses
8 Banded good mornings
8 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 3 rep. Deadlift (Aug.13))
METABOLIC CONDITIONING :
5 rounds for reps:
In 2 minutes:
7/10-calorie Air bike or Ski
10 burpees (or less)
In remaining time, max DB Push Jerks (50/35)
Rest 2 minutes between rounds.
Score is total of max. Push Jerks
*Make sure to pick calories and burpee amount that can be completed in no more than 1:30. This will probably slow but you need some time for the Push Jerks.
WEDNESDAY “Mash-Up” AUGUST 28, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 PVC passthroughs
10 Barbell RDLs
10 Barbell muscle cleans
10 Arch/hollow swings
10 Barbell front squats
Warm up squat cleans
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
6 Squat Cleans
12 toes to bar
AMRAP 7 minutes of:
9 Power Cleans
18 roll outs
AMRAP 7 minutes of:
12 alternating over the shoulder sandbag/ball cleans
24 supine Russian Twists (weight plate)
*Rest 4 minutes between workouts.
TEAM THURSDAY AUGUST 29 , 2024
Warm up!
2:00 run/bike/row/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded pass throughs
8 banded presses
8 strict knee raises
Then: Max effort hang from rope!
SKILL : 15 min Rope Climbs - Last Week!
Improve on a skill from the previous week!
TEAM METABOLIC CONDITIONING :
E2MOM 20:00
Max effort reps through stations
1) Machine of choice!
2) Burpee get over box
3) Rope climbs/Half climbs/Pull to standing
4) V-ups/Tuck ups
FRIDAY AUGUST 30, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Deadbugs
8 Barbell Front squats
STRENGTH : 20 minutes to establish a quality 3 rep. Squat Clean (Aug.16)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
10 chest-to-bar pull-ups
15 push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 155 lb
♂ 225 lb
SATURDAY AUGUST 17, 2024
OPEN GYM 0800 - 1000
AUGUST 19th - 24th, 2024
MONDAY August 19, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 Single arm DB press each arm
8 Samson stretches
8 Hollow rocks
STRENGTH : 15 minutes to establish a 3 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(Aug.5)
METABOLIC CONDITIONING :
For time:
50 single dumbbell box step-ups
40 box jumps
30 single DB alternating thrusters
♀ 20-inch box and 35-lb dumbbell
♂ 24-inch box and 50-lb dumbbell
TUESDAY AUGUST 20, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 PVC passthroughs
8 glute bridges
8 push ups
Then: :30 PVC Front rack stretch each side
STRENGTH : 15 minutes to establish a 2 Rep. Front Squat (Aug.6)
METABOLIC CONDITIONING :
Every minute on the minute for 12 minutes:
Minute 1: 18-24 med ball squat cleans
Minute 2: 12-15 hand-release push ups
Minute 3: 20 double unders/40 single unders
Minute 4: 12 to 16-calorie row
**Pick reps that you can complete in no more than :45
WEDNESDAY “MASH UP” AUGUST 21, 2024
METABOLIC CONDITIONING :
32:00 Time Cap!
Each of these should not take more than 10:00 with rest to complete.
Adjust the run and weight to be able to complete in time allocated.
For time:
400m run
immediately into...
5 rounds of:
18 Dumbbell Deadlifts
12 Dumbbell Hang Power Cleans
10 Dumbbell Push Jerks
rest 2 minutes
800m run
immediately into...
40 Dumbbell Clean & Jerks
rest 2 minutes
1 Mile Run
immediately into...
40 “V” ups
Men: Two 50-lb dumbbells
Women: Two 35-lb dumbbells
TEAM THURSDAY AUGUST 22 , 2024
2:00 run/bike/row/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 banded pass throughs
8 banded presses
8 strict knee raises
8 arch/hollow swings
Then: Max effort hang from rope!
SKILL : Rope Climbs!
15 minute skill work and progressions
TEAM METABOLIC CONDITIONING :
Lazar Dukic Memorial Workout - Team Version
For Time:
3 Rounds
30 calorie row
10 Bar Muscle ups/Chest to bar pull ups/Strict pull ups/Ring rows
Rest 3:00
3 Rounds
30 calorie row
15 strict handstand push ups/box HPSU/Seated DB strict press
Rest 3:00
3 Rounds
10 Bar Muscle ups/Chest to bar pull ups/Strict pull ups/Ring rows
15 strict handstand push ups/15 box HPSU/15 Seated DB strict press
*As you may have seen, CrossFit tragically lost one of it’s best and most beloved athletes during the first event of the CrossFit Games this year, Lazar Dukic from Serbia. He was a 3x European Regional Champion and regularly finish in the 10 ten at the CrossFit Games. As CrossFit NOLA put so well: “None of us actually knew Lazar but incidents like [this] really remind us how things can change in an instance. To really cherish life and not take things for granted. This was an extremely high level athlete who specialized in water sports……hug your loved ones and take in the fresh air as you wake up to another day in this world.”
This is a workout that Lazar programmed for the Morning Chalk Up newsletter. It’s a very demanding workout for one person and so we thought it would be a good partner workout. Also, working out together as a team can be a reminder to care for each other in our community and pay tribute to those who have lost their son, brother, partner, and fellow competitor. From the many tributes that have been posted about him, he was a loving, cheerful person whose laughter lightened even the most fierce competition settings. If you’d like to support his family after their incredible loss you can donate here.
FRIDAY AUGUST 23, 2024
Warm up!
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Dead bugs
8 Barbell Front squats
STRENGTH : 20 minutes to establish a quality 4 rep. Squat Clean (Aug.2)
METABOLIC CONDITIONING :
5 rounds for total calories:
On a 2-minute clock:
10 bag or ball alternating clean over the shoulder
10 bag or ball hold squats
Max-calorie bike or ski in the remaining time
- Rest 2 minutes between each round
SATURDAY AUGUST 24, 2024
OPEN GYM 0800 - 1000
AUGUST 12th - 17th, 2024
MONDAY AUGUST 12, 2024
Warm up!
2:00 Row/run/ski/bike
2 Rounds for quality
1:00 single unders/2nd round double unders
8 Samson stretches
8 single arm DB high pulls each side
8 hips down push ups
8 single arm DB strict press each side
STRENGTH : 15 minutes to develop a 3 rep. Touch & Go Dumbbell Snatch per arm. Both ends of DB must touch the ground.
Catch in a “dropped” position. Use July 15th 2 rep. number to get 3 per arm - we’re climbing up…
METABOLIC CONDITIONING :
For time:
40-30-20-10
Medicine-ball cleans
80-60-40-20
Double-unders
Scale is 1/2 number of double unders (if you have them but not this volume) OR same number of single unders.
TUESDAY AUGUST 13, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
4 Inch worm with seal and down dog
8 Banded presses
8 Samson stretches
8 Banded good mornings
8 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 4 rep. Deadlift (July 30)
METABOLIC CONDITIONING :
Complete as many reps as possible in 14 minutes of:
400 m DB farmer carry
30 DB Push Jerks
20 DB Box step ups (24”/20”) (35/20#)
WEDNESDAY “Mash-Up” AUGUST 14, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 airsquats
10 PVC pass throughs
10 alternating lunges
10 PVC snatch grip RDLs
10 hips down push ups
10 PVC behind the neck presses
Warm up the weight for your power snatch and other movements
METABOLIC CONDITIONING :
AMRAP 5 minutes of:
20 Wallball Shots, 20/14’ 20/14#
20 Box jumps 24/20”
AMRAP 5 minutes of:
15 Power Snatch, 95/65
10 Lateral burpee over bar
AMRAP 5 minutes of:
Run up “the hill”
30 AbMat sit-ups
Rest 3:00
TEAM THURSDAY AUGUST 15 , 2024
Warm up!
2:00 run/bike/ski/row
2 rounds
8 bootstrappers
8 banded passthrough
8 banded press
8 banded good morning
2 Rope pull to standing
SKILL : 15 min. Rope Climb!
Follow progression/stations listed in gym.
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1: 25/20 cal bike
Partner 2: Works through AMRAP
5 Power cleans (135/95)
10 Pull ups
15 Box jump overs
*Alternate continue where partner leaves off
FRIDAY AUGUST 16, 2024
Warm up:
2:00 run/row/bike/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 Samson stretches
8 air squats
8 hips down push ups
8 deadbugs
STRENGTH : 20 minutes to establish a 2 rep. Bench Press to use in a 5 week series. (Aug.9)
METABOLIC CONDITIONING :
12 rounds for time of:
200-meter sprint
1 minute plank (scale = :30 seconds)
SATURDAY AUGUST 17, 2024
OPEN GYM 0800 - 1000