May 16th - May 21st
Monday May 16, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder Banded Ankle
STRENGTH : set a new 1 rep. Push Press
METABOLIC CONDITIONING :
5 rounds for time of:
15 wall-ball shots
10 med-ball weighted pull-ups
Tuesday May 17, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Squat & drive knees out. Banded Ankle
STRENGTH : Front Squat get a 5 rep. number check past results
METABOLIC CONDITIONING :
"Christine"
3 Rounds for time of:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps, 20"
Wednesday Mash-Up May 18, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time -
"The Seven"
One time through in any order:
7 Handstand push-ups
7 Thrusters, 135/95
7 Knees-to-elbows
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell Swings, 70/53
7 Pull-ups
"SQT"
3 Rounds for time of:
10 Ground-to-overhead, 95/65
200 Yard Shuttle Sprint (50x4)
"Annie"
50-40-30-20-10 reps for time, or not:
Double-unders
Sit-ups
Team Thursday May 19, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Team Bench Press 5 rep. each total
METABOLIC CONDITIONING :
For each team member time:
Row 400 meters
20 ring push-ups
Row 500 meters
15 ring push-ups
Row 600 meters
10 ring push-ups
Friday May 20, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold banded ankle mobility
STRENGTH : Deadlift 1 - 1 - 1 - 1 - 1 to 90%
METABOLIC CONDITIONING:
7 rounds for max distance of:
Row 1 minute
Rest 1 minute
may sub one or two rounds of Bike or SkiErg
Saturday May 21, 2022 8 - 10am
OPEN GYM – with suggestions
1.) “Cindy” Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
2.) Weight Vest Running for time with rests : 400 m - rest 1 minute. 800 m - rest 2 minutes. 400 m.
May 9th - May 13th
Monday May 9, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Squat & drive knees out. Banded Ankle
STRENGTH : Back Squat 1 rep. work to a 90%
METABOLIC CONDITIONING :
Complete as many rounds as possible in 15 minutes of:
12 hang squat cleans
15 ring dips
Tuesday May 10, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Dumbbell Bench Press work to a single only one D.B. set heavier than last weeks 3 rep.
METABOLIC CONDITIONING :
5 rounds for time of:
Max-calorie row in 60 seconds
Max AbMat 60 seconds
1 minute rest
(14 minute workout duration
Wednesday Mash-Up May 11, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time -
15-12-9 reps of:
Deadlift @ 75%
Squat-Thrust jump over bar
Barbell Roll-Out
15-12-9 reps of:
D.B. Thrusters (@35’s / @20’s)
Devil Press
15-12-9 reps of:
K.B. Swings (American)
400 m Run
*Rest 3 minutes between workouts.
TEAM THURSDAY May 12, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : Team Power Clean total of best single rep. two or three person teams
METABOLIC CONDITIONING:
21-18-15-12-15-18-21 team reps for time, done one athlete at a time of:
Double-Unders
Jumping Lunges (single count)
Lateral Box Overs
Friday May 13, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : work to your best single D.B. Overhead Squat per arm. Stay conservative to start this series.
METABOLIC CONDITIONING:
Your best Calories total on:
3 minutes SkiErg
4 minutes C2 Rower
5 minute Echo Bike
Any order, any amount of rest (suggest 3 minutes).
May 2nd - May 7th, 2022
Monday May 2, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Dumbbell Bench Press 2 reps. EMOM x 10 week 3 of week 4
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
10 burpees
25 double-unders
Tuesday May 3, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold banded ankle mobility
STRENGTH : Deadlift 2 reps every :30 seconds x 10 (5 minutes) @ 75%
METABOLIC CONDITIONING:
3 rounds for time of:
20 toes-to-bars
20 alternating dumbbell snatches
Wednesday Mash-Up May 4, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time -
Total of 30 each any way you wish to partition:
Pull-ups
Overhead Squats, 75/55
Push-ups
rest 3 minutes
Total of 40 each any way you wish to partition:
Hang Power Cleans, 75/55
GHD / AbMat sit-ups
Push Press, 75/55
rest 3 minutes
Total of 50 each any way you wish to partition:
Double-unders
Deadlifts, 75/55
Bar-facing Burpees
“Team Thursday” May 5, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder Banded Ankle
STRENGTH : Team Total Weight of : Clean single
METABOLIC CONDITIONING :
“Team Short Manion”
4 rounds each, relay style, for time of:
Run 400 meters
29 back squats
♀ 65 lb ♂ 95 lb
Friday May 6, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder Banded Ankle
STRENGTH : set a new 1 rep. Push Press
METABOLIC CONDITIONING :
For time:
5 wall walks
15 box jumps
20 strict toes-to-bar
25 box jumps
20 strict toes-to-bars
15 box jumps
5 wall walks
April 25th - 30th, 2022
Monday April 25, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold banded ankle mobility
STRENGTH : Deadlift 3 reps to 85%
METABOLIC CONDITIONING:
For time:
21 deadlifts
9 double push-up / double-jump bar over burpee
15 deadlifts
9 double push-up / double-jump bar over burpee
9 deadlifts
9 double push-up / double-jump bar over burpee
♀ 155 lb ♂ 225 lb
Tuesday April 26, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : Overhead Squat 2 reps. every :30 seconds x 10 (5 minutes) goal = 60%
METABOLIC CONDITIONING:
4 rounds for time of:
25’ single D.B. overhead lunge
20 alternating D.B. Snatch
:30 second plank
Wednesday Mash-Up April 27, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time -
9-8-7-6 reps of:
Clean & Jerk, 185/135
Ring Muscle-up (Scale = ring dips)
3 Rounds of:
25 Toes-to-bar
15m Handstand Walk (Scale :30 sec. handstand hold)
"short Kelly"
2 rounds for time of:
Run 400 meters
30 Box Jumps, 24"/20"
30 Wallball Shots, 20/14
*Rest 3 minutes between workouts.
“Team Thursday” April 28, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder Banded Ankle
STRENGTH : Team Total 2 rep. Shoulder to Overhead
METABOLIC CONDITIONING :
4 rounds synchronized for time of:
30 single-leg squats alternating single count
15 sumo deadlift high pulls
Friday April 29, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Squat & drive knees out. Banded Ankle
STRENGTH : Back Squat 2 reps. every :30 seconds x 5 minutes (10 rounds)
METABOLIC CONDITIONING :
2 rounds for time of:
50-calorie row
15 elevated handstand push-ups
50 double-unders
Perform handstand push-ups to a 2-in (5-cm) riser
Saturday April 30, 2022 8 - 10am
OPEN GYM – with suggestions
April 18th - 23rd, 2022
Monday April 18, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : roll posterior chain arm grinders sit & reach
STRENGTH : Clean & Jerk 2 reps. EMOM x 10 minutes adding wt. each set
METABOLIC CONDITIONING :
For time:
Run 400 meters
10 kettlebell swings
10 pull-ups
Run 200 meters
15 kettlebell swings
15 pull-ups
Run 100 meters
20 kettlebell swings
20 pull-ups
Tuesday April 19, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder Banded Ankle
STRENGTH : Push Press 5 - 5 - 3 - 3 - 1 - 1 to @ 90%
METABOLIC CONDITIONING :
For time:
15-12-9 strict ring dips
15-12-9 push-ups
*Complete 21 sit-ups after each set
(looks like 15 - 21 - 12 - 21 - 9 - 21 - 15 - 21 - 12 - 21 - 9 - 21
Wednesday Mash-Up April 20, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time -
4 Rounds:
18 Wallballs, 20/14
18 Medicine Ball Squat Cleans 20/14
18 Kettlebell Swings, 53/35
21-15-9 reps of:
Devil Press, 35's/25's
Knees-to-elbows
3 Rounds of:
20 Box Jumps, 24"/20"
15 D.B. Bench Press, 50’s/35’s
*Rest 3 minutes between workouts.
“Team Thursday” April 21, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : roll posterior chain arm grinders sit & reach
STRENGTH : Team Total of best 3 rep Back Squat
METABOLIC CONDITIONING :
21 - 18 - 15 - 12 reps syncronized:
Burpees with “high ten” jump
Med.Ball pass Sit-Ups (reps each)
Friday April 22, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Dumbbell Bench Press set a 3 rep. number. week 2 of week 4
METABOLIC CONDITIONING :
For time:
21 deadlifts
21-m handstand walk (Scale = overhead plate lunge)
15 deadlifts
15-m handstand walk (Scale = overhead plate lunge)
9 deadlifts
9-m handstand walk (Scale = overhead plate lunge)
Saturday April 23, 2022 8 - 10am
OPEN GYM – with suggestions
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
♀ 14-lb ball to 9 ft, 55-lb SDHP and press, 20-in box
♂ 20-lb ball to 10 ft, 75-lb SDHP and press, 20-in box
April 11 - April 16, 2022
Monday April 11, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Dumbbell Bench Press set a 5 rep. number for a 4 week series
METABOLIC CONDITIONING :
3 rounds for time of:
Row 500 meters
21 burpees
Run 400 meters
Rest 3 minutes
Tuesday April 12, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold banded ankle mobility
STRENGTH : Deadlift to 90% of your previous best
METABOLIC CONDITIONING:
AMRAP 12 minutes:
3 pull-ups
25 Double-Unders
6 pull-ups
25 Double-Unders
9 pull-ups
25 Double-Unders
12 pull-ups
25 Double-Unders
ya, you get the picture….
Wednesday Mash-Up April 13, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time -
15-12-9 reps of:
Squat Snatch, 155/105
Bar-facing Burpee
5 Rounds of:
20 Lateral Box Overs
15 Push Press, 75/55
10 Toes-to-bar
21-15-9 reps for time of:
Hang Power Clean, 135/95
Calories, Air Bike
*Rest 3 minutes between workouts.
“Team Thursday” April 14, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : roll posterior chain arm grinders sit & reach
STRENGTH : Team Deadlift : 5 attempts of 5 reps. (Total weight + bar on last successful 5 rep. lift)
METABOLIC CONDITIONING :
16-14-12-10-8 reps per partner of:
Partner Leg Throws
Everyone over “The Wall” (wherever you are - get in line)
Partner Wall Ball
Friday April 15, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : Overhead Squat work to a 3 rep. number
METABOLIC CONDITIONING:
3 Rounds for time of:
100m Farmer's Carry
30/20 Calories (Row - Ski - Bike)
20 V-ups
Saturday April 16, 2022 8 - 10am
OPEN GYM – with suggestions
April 4 - 9, 2022
Monday April 4, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : Overhead Squat work to a 5 rep. number
METABOLIC CONDITIONING:
12-9-6 reps for time of:
Snatches
Burpee box jump-overs
♀ 20-in box, 65#
♂ 24-in box, 95#
Tuesday April 5, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : roll posterior chain arm grinders sit & reach
STRENGTH : Clean & Jerk work to a good 3 rep. briefly pause and set-up prior to each lift.
METABOLIC CONDITIONING :
2022 Individual Quarterfinal Workout 3 (partial)
For time:
8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
Wednesday Mash-Up April 6, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements Gather up equipment
For total time:
800m run
20 Deadlifts, 315/205
800m run
42 AbMat sit ups
21 Push Jerks, 115/75
30 AbMat sit ups
15 Push Jerks, 115/75
18 AbMat sit ups
9 Push Jerks, 115/75
7 Rounds for time of:
50 Double-unders
15 Kettlebell Swings, 70/53
*Rest 3 minutes between workouts.
“Team Thursday” April 7, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : roll posterior chain arm grinders sit & reach
STRENGTH : Strict Press 5 rep. total teams of 2 or 3 determined by participation - F/F, M/M, F/M, F/F/M, M/M/F…)
METABOLIC CONDITIONING :
Four x 3-minute rounds with 1 minute rest between rounds of:
Team 10 push presses (preferably teams of 3 athletes)
Friday April 8, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Squat & drive knees out Forearm grinders
STRENGTH : Back Squat work to a good 5 rep. 85% is the goal
METABOLIC CONDITIONING:
3 Rounds for time of:
9 D.B. Push Press, 60% 1RM
12 Toes-to-bar
15/10 Calories, Air Bike
Saturday April 9, 2022 8 - 10am
OPEN GYM – with suggestions
"Filthy 50's"
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 53/35
50 Steps, Walking Lunge
50 Knees-to-elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double-unders
(scale 25 x 2sets etc)