Sept. 5th - Sept.10th
Monday September 5, 2022 LABOR DAY! HOLIDAY SCHEDULE 8 - 10 am OPEN GYM with suggestion
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion, banded trap release, couch stretch
METABOLIC CONDITIONING :
For Time:
400 m run
5 Pull Ups - 10 Push Ups - 15 Squats
40 AbMat sit ups
15 Squats - 10 Pull ups - 5 Pull Ups
400 m Run
5 Pull Ups - 10 Push Ups - 15 Squats
40 AbMat sit ups
15 Squats - 10 Pull ups - 5 Pull Ups
400 m Run
5 Pull Ups - 10 Push Ups - 15 Squats
40 AbMat sit ups
15 Squats - 10 Pull ups - 5 Pull Ups
400 m Run
Tuesday September 6, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Back Squat new cycle 5 rep. to your best effort
METABOLIC CONDITIONING :
Elizabeth (squat)
21-15-9 reps for time of:
Squat cleans
Ring dips
♀ 95 lb ♂ 135 lb
Intermediate Option:
15-12-9 reps for time of:
Squat cleans
Ring dips
♀ 75 lb ♂ 115 lb
Beginner Option:
15-12-9 reps for time of:
Squat cleans
Push-ups
♀ 55 lb ♂ 75 lb
Wednesday “Mash-Up” September 7, 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.:
AMRAP 9 minutes (at the rack) of:
12 Wallball Shots, 20/14
15 Russian KBS, 70/53
AMRAP 9 minutes (middle of the room) of:
40 Double-unders
10 Power Cleans, 115/75
40 Double-unders
10 Push Press, 115/75
AMRAP 9 minutes of:
800m run then as many rowing calories as possible
*Rest 4 minutes between workouts.
Team Thursday September 8, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : “JUST PLAIN STUPID” max. number of empty barbell bench press (M=45# with chains / W=35#
METABOLIC CONDITIONING :
“SLED RACES” (for time)
two sleds : two pull - two push - 1 rides. switch positions every 200 meters. go to the 800 m mark
Friday September 9, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Overhead Squat 3 reps. All quality - not for weight
METABOLIC CONDITIONING :
Chest-to-bar pull-up ladder
Saturday September 10, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
Aug.29th - Sept.2nd, 2022
Monday August 29, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH : Bench Press 5 reps. set a 5 rep. number to improve on this series
METABOLIC CONDITIONING :
5 rounds for time of:
20 jumping jacks
15 dumbbell hang power cleans
10 dumbbell push presses
♀ 35-lb DBs ♂ 50-lb DBs. Scaled & 55+ Masters♀ 20-lb DBs ♂ 35-lb DBs
Tuesday August 30, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Deadlifts 2 reps. E.M.O.M. x 10 minutes (40%-50%-60%-70%-80% & 90% x 5)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 115 minutes of:
200-m run
10 pull-ups
200-m run
5 ring dips
Wednesday “Mash-Up” August 31, 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.:
AMRAP 10
10 Hang Power Snatch
15 Squat Jumps
25 Double-unders
AMRAP 10
400m Run
20 Knees-to-elbows
20 False Grip Ring Rows
AMRAP 10
20 cal. Row
20 Rolling Get-Ups
*Rest 3 minutes between workouts.
Thursday September 1, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Power Clean for training no more then 20 minutes no set or rep. expectations get good!!!
METABOLIC CONDITIONING :
"Team Annie"
50-40-30-20-10 rest exactly one minute 10-20-30-40-50 of:
Double-unders
Sit-ups
one team member starts D.U. - one starts Sit-Ups. Switch when both are finished. Both members do all of the reps.
Friday September 2, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Push Press 3 - 3 - 3 - 3 - 3 (50%-60%-70%-80%-90%)
METABOLIC CONDITIONING :
8 Rounds for time of:
8 Box Jumps, 24"/20"
8 Knees-to-elbows
Aug. 22 - Aug. 26, 2022
Monday August 22, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Deadlifts 3 reps. cap it at 85% of 1 rep. max. this series
METABOLIC CONDITIONING :
5 rounds for time. Done as 3 rounds work - 0ne minute rest - 2 rounds work:
50 Double - Unders
5 D.B. Power Cleans
5 D.B. Front Squats
5 D.B. Push Press
5 Burpees
Tuesday August 23, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Clean Pulls & Clean High Pulls 5 rep. building to heavy. Training for others… refer to last week.
METABOLIC CONDITIONING :
Amrap 16 minutes of:
400m run
15 Hollow Rocks
10 (Chest-to-bar) Pull-ups
5 Ring Dips
Wednesday “Mash-Up” August 24, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total Reps.:
Amrap 10 minutes of:
40 single arm alternating KB Swings
40 Supine KB Russian twists
40 single arm alternating KB Swings
:40 second plank hold
Amrap 10 minutes of:
200m Odd object carry
200 Meter Row
20 Straddle plate hops (4”/3”)
Amrap 10 minutes of:
15 Knees-to-elbows
15 Med. ball Squat Cleans
*Rest 3 minutes between workouts.
Team Thursday August 25, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Teams of 2 or 3 5 rep. Push Press total.
METABOLIC CONDITIONING :
5 Rounds for time:
2 person Team:
15 Calorie Air Bike (legs only)
Chin-Up bar hang
3 person Team:
10 Calorie Air Bike (legs only and one person at a time)
Chin-Up bar hang (two person)
Friday August 26, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Back Squat 20 reps. use the last two weeks to do better
METABOLIC CONDITIONING :
Death by:
Double-Unders (minute 1 - 10, minute 2 - 15, minute 3 - 20…keep adding 5 every minute)
August 15 - August 20, 2022
Monday August 15, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Snatch Pulls & Snatch High Pulls 5 rep. building to heavy. Training for others…
METABOLIC CONDITIONING :
21-18-15-12-9-6-3 reps for time of:
Box jumps
Ring push-ups
Rx. = ♀ 20-in box ♂ 24-in box
Tuesday August 16, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder & Side Lunge and hold
STRENGTH : Strict Shoulder Press 2 reps. at your previous 1 rep.
METABOLIC CONDITIONING :
42-30-18 reps of:
Double Unders
21-15-9 reps of:
Dumbbell Clean Pull
(42 & 21, 30 & 15, 18 & 9)
Wednesday “Mash-Up” August 17, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total Reps.:
Amrap 10 minutes of:
12 Wallballs, 20/14
12 Power Cleans, 95/65
Amrap 10 minutes of:
100 m sprint
5 Push Jerks, 185/135
Amrap 10 minutes of:
500m Row
50 AbMat Sit-ups
*Rest 3 minutes between workouts.
Team Thursday August 18, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Back Squat 20 reps. up to 70% of 1RM depending on how your 60% went
METABOLIC CONDITIONING :
Bike to Work
Team for time:
40 toes-to-bars (total - done 10 each alternating)
4-mile bike (done 1 mile each alternating)
30 pull-ups (done 5 each alternating)
6-mile bike (done 1 mile each alternating)
Friday August 19, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH : Bench Press 20 reps. up to 70% of 1RM depending on how your 60% went
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
7 calories row
14 Bag/Ball over alternating shoulder
Saturday August 20, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
August 8 - August 13, 2022
Monday August 8, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH : Bench Press 20 reps. start of a series so 60% of 1RM is a good start number
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
20 AbMat sit-ups
10 left-arm dumbbell snatches
10 right-arm dumbbell snatches
♀ 35-lb DB ♂ 50-lb DB
Tuesday August 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 20 reps. start of a series so 60% of 1RM is a good start number
METABOLIC CONDITIONING :
21-18-15-12-9-6 reps for time of:
Box jumps / steps
Push-ups (+ is ring push ups)
♀ 20-in box ♂ 24-in box
Wednesday “Mash-Up” August 10, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total Reps.:
AMRAP 10 minutes: 400m Run & 20 Double dumbbell Deadlifts
AMRAP 10 minutes: 200m Odd object carry & 20 Squat Thrusts
AMRAP 10 minutes: 200m Run & 20 Kettlebell swings
*Rest 3 minutes between workouts.
Team Thursday August 11, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Team Total (2’s or 3’s) single Dumbbell Push press do-able for both shoulders.
METABOLIC CONDITIONING :
For Reps. in 6 minutes (3 minutes each)
Echo Bike calories
Sand bag or slam ball over alternating shoulders
rest 2 minutes
For Reps. in 4 minutes (2 minutes each)
Echo Bike calories
Sand bag or slam ball over alternating shoulders
rest 1 minutes
For Reps. in 2 minutes (1 minute each)
Echo Bike calories
Sand bag or slam ball over alternating shoulders
Timer Interval are 0-6, 8-12, 13-14
Friday August 12, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Deadlifts 5 reps. cap it at 75% of 1 rep. max. this series
METABOLIC CONDITIONING :
METABOLIC CONDITIONING :
Death by:
Wall Ball (minute 1 - 1 wall ball., minute 2 - 2 wall ball…)
Saturday August 13, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
Aug. 1st - Aug. 6th
Monday August 1, 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 work to a good 1 rep. Back Squat in 15 minutes. ( 2 warm-up sets, the time starts)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 15 minutes of:
12 muscle-ups Scale=6 pull-ups & 6 ring dips)
36 kettlebell swings
♀ 24-kg KB ♂ 32-kg KB
Tuesday August 2, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH : Bench Press work to a good 1 rep. Bench Press in 15 minutes. ( 2 warm-up sets, the time starts)
METABOLIC CONDITIONING :
2008 CrossFit Games Workout B
5 rounds for time of:
5 deadlifts
10 burpees
♀ 185 lb. ♂ 275 lb.
Wednesday “Mash-Up” August 3, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
AMRAP 10 minutes “Cindy”:
5 Pull - Ups
10 Push - Ups
15 Squats
AMRAP 10 minutes:
:30 second L-sit hold
up-hill odd object carry
AMRAP 10 minutes “Annie Ladder”:
10-20-30-40-50…
Double-Unders
Sit-Ups
*Rest 3 minutes between workouts.
Team Thursday August 4, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : For Time : 10 rounds of 10 deadlifts (135#/95#) 5 sets each partner alternating for time
METABOLIC CONDITIONING :
"modified Nancy"
5 Rounds for time as a team of:
200m run
15 Overhead Squats, 95/65
each round = one runs & one overhead squats - switch when both are done
Friday August 5, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder & Side Lunge and hold
STRENGTH : Strict Shoulder Press 3 reps. E.M.O.M. x 10 at last weeks 3 rep. number (90% of 3 rep. max.)
METABOLIC CONDITIONING :
Death by:
Calories, Rower (minute 1 - 1 Cal., minute 2 - 2 Cal…)
Saturday August 6, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
July25th - July 30th
Monday July 25, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder &
STRENGTH :
Strict Shoulder Press 3 - 3 - 3 - 3 - 3 end @90% of your previous best 3 rep.
METABOLIC CONDITIONING :
Complete as many rounds as possible in 18 minutes of:
400-m run
40 Med.Ball Clean over shoulder alternating
40 AbMat
Tuesday July 26, 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 - 2 - 2 - 2 - 2 - 2
METABOLIC CONDITIONING :
6 rounds for time:
8 pull - ups
16 box overs
Wednesday “Mash-Up” July 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:
AMRAP 10 min. :
10 Wallball Shots, 20/14
10 med. ball Russian Twists
11 Wallball Shots, 20/14
11 med. ball Russian Twists
12 Wallball Shots, 20/14
12 med. ball Russian Twists
continue adding 1 rep. each round to 10 min.
AMRAP 10 min. :
10 lap Shuttle Run “cone to cone”
20 KB swings (American) 53/35 - 35/24
AMRAP 10 min. :
30 D.B. Shoulder to Overhead
20 K.B. Sumo Deadlifts
*Rest 3 minutes between workouts.
Team Thursday July 28, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH :
Max. Wt. 2 rep. Bench Press 2 or 3 team mates
METABOLIC CONDITIONING :
As many meters as possible in 15 minutes 2 or 3 team mates
Row 200 m. intervals per team mate. Other team mate(s) hold elbow plank
Each member will take turns rowing 200m ONLY AS LONG AS THE OTHER TEAMMATE(S) ARE HOLDING PLANK.
If “planker” drops - you must stop rowing until they are back up - Rower may hold handle.
Friday July 29, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH :
Max. 3 rep. Deadlift
METABOLIC CONDITIONING :
Max rounds in 3 minutes of:
Power cleans, 3 reps (75%)
6 Push-ups on bar
9 Squats (bottom touches bar)
Rest 1 minute. Repeat for a total of cycles.
July 18th - July 23th
Monday July 18, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder &
STRENGTH :
Strict Shoulder Press 5 - 5 - 5 - 5 - 5 end @90% of your previous best
METABOLIC CONDITIONING :
18-15-12-9 reps for time of:
Chest-to-bar pull-ups
Dumbbell thrusters
Tuesday July 19, 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 3 reps E.M.O.M. pace x 10 minutes (partner up & rotate through @ a 75% number)
METABOLIC CONDITIONING :
For time:
Row 500 meters
30 D.B. bench presses
Row 1,000 meters
20 D.B. bench presses
Row 2,000 meters
10 D.B. bench presses
Guideline : Rx.= bodyweight bench press. Take your 5 reps. Bench press, divide by 2, split that number in half, drop down to one more set of dumbbells. Example : 150# B.P., 75# - then drop to 65#’ers.
Wednesday “Mash-Up” July 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:
5 Rounds:
25 Double-unders
5 Bar-facing Burpees
5 Power Snatch, 95/65
7 Rounds:
Up the hill DB Farmer's Carry
7 Push-Ups on the dumbbells
2 Rounds:
10 Front Squats, 95/65
Max. elbow plank hold (note time on both)
*Rest 3 minutes between workouts.
Team Thursday July 21, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH :
Max. Wt. 2 rep. Deadlift
METABOLIC CONDITIONING :
Complete as many rounds as possible in 15 minutes of:
Run 200 meters together
15 Ball Pass Sit-Ups (15 each)
10 alternating box jumps (10 each)
Friday July 22, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : Power Snatch 3 - 3 - 3 - 3 - 3 use previous recorded number - or - as a teaching tool
METABOLIC CONDITIONING:
For total time:
3 Rounds of:
10 Hang Power Cleans, 95/65
50 Double-Unders
-Rest 3 minutes, then...
3 Rounds of:
8 Hang Power Cleans, 95/65
40 Double-Unders
Saturday July 23, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
July 11th - July 16th
Monday July 11, 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 3 reps. 50% - 60% - 70% - 80% - 90%
METABOLIC CONDITIONING :
For max distance:
2,000-m row
Max-distance handstand walk in the time remaining (Scale 1 max. time handstand hold or Scale 2 Plank Hold)
9-minute time cap
Tuesday July 12, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Scorpions. Arm grinders.
STRENGTH : Bench Press 2 reps. E.M.O.M. x 10 minutes as close to 90% as possible
METABOLIC CONDITIONING:
For max distance:
800-m run
Max-reps. toes to bar
9-minute time cap
Wednesday “Mash-Up” July 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:
Everyone does “Sled Dog Mush” - just to wear you out ;-)
6 Rounds (middle of the room or outside deck) of:
7 Deadlifts @ 65%
8 Barbell Roll-Outs
9 lateral single leg jump / on and off plate L&R=1
5 Rounds (in the rack) of:
7 Ring Muscle-ups (Scale jumping or sitting banded)
9 D.B. Push Jerks
*Rest 3 minutes between workouts.
Team Thursday July 14, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH :
Max. Wt. Shoulder to Overhead from back rack
METABOLIC CONDITIONING :
Team Ski Erg. for Calories : 1 minute sprints each team member for 4 rounds each.
Team AbMat for reps. : 1 minute sprints each team member for 4 rounds each.
Team Air Bike for Miles : 1 minute sprints each team member for 4 rounds each.
Friday July 15, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to glutes and hams. peanut ball between shoulder blades
STRENGTH : Deadlift 2 reps. E.M.O.M. x 10 as close to 90% as possible
METABOLIC CONDITIONING :
Complete as many rounds as possible in 15 minutes of:
10 ring push-ups
10 box jumps
10 toes-to-bars
Saturday July 16, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
July 5th - July 9th, 2022
Tuesday July 5, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : Power Snatch 5 - 5 - 5 - 5 - 5 use previous recorded number - or - as a teaching tool
METABOLIC CONDITIONING:
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups
♀ 16-kg KB ♂ 24-kg KB
Wednesday “Mash-Up” July 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:
middle of the room - 8 Rounds of:
6 Deadlifts, 185/153
7 Hand-release Push-ups
8 Air Squats
at the rack - 8 Rounds of:
5 Ring Dips
5 Push Jerks, 155/105
outside - 2 rounds of:
200m “sled” pull forward facing out and rear facing back
200m Odd Object Carry
40 KB swings
*Rest 3 minutes between workouts.
Team Thursday July 7, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH :
Shoulder press 1 rep + Push press 3 reps + Push jerk 5 reps best team total in 10 minutes (5 minute warm-up)
METABOLIC CONDITIONING :
“BIRTHDAY BOY” ROB’s CHOICE!!!
Friday July 8, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - banded trap
STRENGTH : Clean Pull - Clean High Pull - Power Clean 5 - 5 - 5 - 5 - 5 from previous numbers or as a teaching tool.
METABOLIC CONDITIONING:
Complete as many rounds as possible in 16 minutes of:
12 handstand push-ups
8 bar muscle-ups
4 power cleans ♀ 135 lb ♂ 205 lb
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
12 push-ups
8 assisted pull-ups
4 power cleans ♀ 45# ♂ 65 #
Saturday July 9, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
For Time:
50 Double-Unders
50 BattleRope whips
5 Rope Climbs
40 Double-Unders
40 BattleRope whips
4 Rope Climbs
30 Double-Unders
30 BattleRope whips
3 Rope Climbs
20 Double-Unders
20 BattleRope alternating whips
2 Rope Climbs
10 Double-Unders
10 BattleRope alternating whips
1 Rope Climbs
June 27th - July 2, 2022
Monday June 27, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder Banded Ankle
STRENGTH : set a new 5 rep. Strict Press…when you’re done, barbell on the floor and use the same weight for -
METABOLIC CONDITIONING :
For Time:
1,600-m Row
15 deadlifts
10 Hang Power Cleans
50 AbMat (25 GHD sit-up)
Tuesday June 28, 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 3 reps. 50% - 60% - 70% - 80% - 90%
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
6 Back Squats at your 50% number
12 box step-ups
Wednesday “Mash-Up” June 29, 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:
or time:
50 Dumbbell Deadlifts, 35's +/- 20’s +/-
25 Dumbbell Squats
10 L-arm Dumbbell Snatch
10 R-arm Dumbbell Snatch
3 Rounds of:
75 Double-unders
25 Rolling get-ups
200 m DB Farmer Carry
3 rounds of:
10 Pull-up - Toes to bar alternating
10 Double Push-Up Burpee
200 m Skip up and Run back
3 minute rest between each round
Team Thursday June 30, 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 3 rep. each for a total
METABOLIC CONDITIONING :
TEAM ANNIE 50-40-30-20-10 reps. for time per team mate of:
Double-Unders
Sit - Ups
(one team mate starts with double-unders and the other with sit-ups - both athletes do all reps.
Friday July 1, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to glutes and hams. peanut ball between shoulder blades
STRENGTH : Deadlift 3 - 3 - 3 - 3 - 3 55% - 65% - 75% - 85%
METABOLIC CONDITIONING :
9 Rounds for time, or not:
6 Ring Dips
3 Bar Muscle-ups, or as high on the pull-up bar as possible (use bands this time)
HAVE A GREAT 4TH OF JULY WEEKEND - SEE YA TUESDAY JULY 5TH
June 20th - June 25th
Monday June 20, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Scorpions. Arm grinders.
STRENGTH : Bench Press 3 - 3 - 3 - 3 - 3 (50%-60%-70%-80%-90%)
METABOLIC CONDITIONING:
3 rounds for time of:
400-m run
15 sumo deadlift high pulls
15 thrusters
♀ 65 lb ♂ 95 lb scale ♀ 45 lb ♂ 75 lb
(consider a kettlebell SDHP and D.B. thrusters)
Tuesday June 21, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold, roll glutes and hams
STRENGTH : Deadlift 5 - 5 - 5 - 5 - 5 see if you can take your previous 3 rep. to 5 rep.
METABOLIC CONDITIONING:
50-40-30-20-10 reps for time of:
AbMat / GHD sit-ups (or hybrid)
Single KB sumo deadlift
(start “light” and move up KB rack to “heavy”)
Wednesday “Mash-Up” June 22, 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:
“Up and Back” of:
800m Run - 20 Back Squats (55% of 1RM) - 10 Ring Dips - 20 Back Squats - 800m Run
3 Rounds of:
15 Wall Balls, 20/14
50 Battle Rope alternating whips where L&R=1
4 Rounds of:
16 Kettlebell Swings
Farmer Carry uphill/downhill with KB in one hand and sandbag/med.ball on other shoulder
Team Thursday June 23, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion. Active sit & reach left to right and back with each exhale.
STRENGTH : & METABOLIC CONDITIONING : TWO TEAM PLAYING CARDS
Spades = “Over the Wall”
Clubs = Hammer strikes
Hearts = Burpee High Fives
Diamonds = Bag/Ball over alternating shoulder
Aces = 15
Face Cards = 12
Friday June 24, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : work a 3 rep. single D.B. Overhead Squat for quality / mobility.
METABOLIC CONDITIONING:
3 Power Clean + 2 Front Squat + 1 Jerk
EMOM x 10 minutes starting with empty barbell and adding wt. each minute to “max.” effort.
(idea…add bigger weight early and taper down jumps as it gets heavy)
Saturday June 25, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
June 13th - June 18th
Monday June 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 a 3 rep. single D.B. Overhead Squat for quality / mobility. Refer to 2 weeks ago.
METABOLIC CONDITIONING:
Using the Tabata clock (:20 sec. on / :10 sec. off) 3 rounds with a two minute break each 2 minute round
handstand hold (scale to plank with feet elevated on bench, hands or elbows)
squat hold (ramp it up to pistol hold if you got it in ya!)
L-sit hold (note ring hold or between boxes on hands or elbows)
chin-over-bar hold (overhand, underhand or mix grip)
Tuesday June 14, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - banded trap
STRENGTH : Work to your best : 3 Power Clean + 2 Front Squat + 1 Jerk - in 6 sets
METABOLIC CONDITIONING:
50-40-30-20-10 reps for time of:
Push-ups (choice one is the “Sling Shot” for scaling)
Single-leg squats (scale to box/bench/med.ball)
Wednesday “Mash-Up” June 15, 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:
Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
today : scale for weight - not reps.
Team Thursday June 16, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Team total weight for a single dumbbell Shoulder to Overhead (must be do-able on both arms
METABOLIC CONDITIONING :
For Total Calories - each team member 1 minute alternating intervals / 2 each. “ShotGun” start
4 minutes RowErg.
1 minute rest
4 minute SkiErg.
1 minute rest
4 minute EchoBike
Friday June 17, 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 5 reps. 55% - 65% - 75% - 85%
METABOLIC CONDITIONING :
AMRAP 15
Your choice of single or variety of : Row 250, Ski 200, Run 200, Bike 0.4 mile, 50 double-under.
15 Wall Ball
8 Toes 2 Bar
Saturday June 18, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
June 6th - June 11th, 2022
Monday June 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 5 rep. Push Jerk (pure quality)
METABOLIC CONDITIONING :
For Time:
50 double-unders 500 M Row
40 double-unders 400 M Row
30 double-unders 300 M Row
20 double-unders 200 M Row
Tuesday June 7, 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 find a good single rep. number at least 90% of previous
METABOLIC CONDITIONING :
3 rounds for reps.:
0:00 - 3:00 12 Wall Ball & 10 Cal. Echo Bike
6:00 - 9:00 12 Wall Ball & 10 Cal. Echo Bike
12:00 - 15:00 12 Wall Ball & 10 Cal. Echo Bike
(we have 2 Echo Bikes and a Schwinn AeroDyne. since this is on 3 minutes and off 3 minutes - we can alternate using…
3:00 - 6:00 12 Wall Ball & 10 Cal. Echo Bike
9:00 - 12:00 12 Wall Ball & 10 Cal. Echo Bike
15:00 - 18:00 12 Wall Ball & 10 Cal. Echo Bike
Wednesday Mash-Up June 8, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For time:
3 rounds:
200 m Sandbag Carry
20 Burpee — Pull-Up
5 Rounds for time of:
14 alternating D.B. Snatch
14 Ball/Bag alternating over the shoulder Clean
Amrap 10 minutes of:
200m “Sled” pull (tire)
5 Push Jerks, 135/95
*Rest 3 minutes between workouts.
Team Thursday June 9, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Team Syncronized : Clean / Lateral Burpee over Bar 5-4-3-2-1.
METABOLIC CONDITIONING :
AMRAP in 8 minutes:
Team alternating Pull-Up Ladder. 1 & 1, 2 & 2, 3 & 3, 4 & 4, 5 & 5…
Friday June 10, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Scorpions.
STRENGTH : Bench Press 3 - 3 - 3 - 3 - 3 (50%-60%-70%-80%-90%)
METABOLIC CONDITIONING:
5 rounds for time of:
60 double-unders
Hill Farmer-Carry
Saturday June 11, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
May 30th - June 4th
Monday May 30, 2022 8am Holiday Schedule
Memorial Day MURPH
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. If you've got a 20-lb. vest or body armor, wear it.
Scalable to all levels!!!
Tuesday May 31, 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 3 - 3 - 3 - 3 - 3 based off of last 5 rep. number
METABOLIC CONDITIONING :
For “time”:
Row 1,000 meters
Then, 5 rounds of:
10 Romanian KB deadlifts (note this move for quality - not to be rushed)
20 AbMat or GHD or hybrid sit-ups
Wednesday Mash-Up June 1, 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 -
5 Rounds of:
15 K.B, Swings
10 Double Push-Up Burpees
4 Rounds of:
200m Run
8 Thrusters, 75/45
8 Ring Dips
3 Rounds of::
50 Double-Unders
:20 second Handstand Hold
*Rest 3 minutes between workouts.
Team Thursday June 2, 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 3 rep. each total
METABOLIC CONDITIONING :
Four x 3-minute rounds with a 1 minute rest between rounds of:
Syncronized 400 meter Run
Syncronized Max-rep overhead squats
♀ 35 lb ♂ 45 lb
this means run together & OHS together - score is 4 rounds of OHS as a team (not individualized score added)
Friday June 3, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - banded trap
STRENGTH : Clean Pull - Power Clean - Squat Clean 3 - 3 - 3 - 3 - 3 building to a “challenging” weight
METABOLIC CONDITIONING:
For total time:
12 Wallball Shots, 20/14
12 Knees-to-elbows
15 Wallball Shots, 20/14
15 Knees-to-elbows
12 Wallball Shots, 20/14
12 Knees-to-elbows
rest exactly 2 minutes
9 Wallball Shots, 20/14
9 Knees-to-elbows
12 Wallball Shots, 20/14
12 Knees-to-elbows
9 Wallball Shots, 20/14
9 Knees-to-elbows
May 23rd - May 28th
Monday May 23, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : work a 3 rep. single D.B. Overhead Squat for quality / mobility..
METABOLIC CONDITIONING:
3 Rounds for time of:
30/21 Calories, Air Bike
25 Hollow Rocks
20 Russian Kettlebell Swings, 53/35
10 Push Press, 60% 1RM
Tuesday May 24, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - banded trap
STRENGTH : Clean Pull - Power Clean - Squat Clean
METABOLIC CONDITIONING:
6-9-12-9-6 reps for time, or not:
Burpees, lateral over bar
Front Squats, 185/135
(Chest-to-bar) pull-ups
Wednesday Mash-Up May 25, 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 -
20-15-10 reps of:
Dumbbell Snatch, 50's/35's
200 m Sled Drag (x2 between 20-15 & 15-10)
20-15-10 reps of:
Dumbbell Squats, 50's/35's
200 m Sandbag Carry (x2 between 20-15 & 15-10)
20-15-10 reps of:
Dumbbell Bench Press, 50's/35's
200 m Run (x2 between 20-15 & 15-10)
*Rest 3 minutes between workouts. 200 m is to fire hydrant
TEAM THURSDAY May 26, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Team K.B. Deadlift (35’s / 70’s) for time: 18, move to cone-15, move to next cone=12, move to final cone-9
METABOLIC CONDITIONING :
as a 2-person team,
3 Rounds for time each team member complete:
10 Squat Snatch, 115/75
80 Double-unders
Friday May 27, 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 :
7 Rounds for time of:
7 lateral box overs
7 Devil Press
Men: Two 35-lb. Dumbbells
Women: Two 25-lb. Dumbbells
Saturday May 28, 2022 11 am
MURPH
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. If you've got a 20-lb. vest or body armor, wear it.
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