January 23rd - 28th, 2023
Monday January 23, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 1-2x Bottom of squat hold for :30 - can use rig to support, can move around into hips and ankles; :30 scorpion stretch with arm at 45 degree angle (think OHS position for shoulders)
STRENGTH : Overhead Squat 2 reps. EMOM x 10 minutes building from light to @ 65-75% of 1RM from Other CrossFit Total with quality depth. Once you hit 65-75% stay there for remainder of EMOM
METABOLIC CONDITIONING :
For reps.
4 Rounds
3 minutes work / 1 minute rest (15 minutes)
30 Wall balls (20/14/10#)(10’/9’ target) then AMRAP double unders or single unders in remaining time.
Score is total number of double unders/single unders each round.
Tuesday January 24, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Side lunge and hold. Forearm grinders
STRENGTH : Deadlift 3 - 3 - 3 - 3 - 3 - 3 work to 75-85% of your CrossFit Total Deadlift number OR if you did not complete CF Total build to a 1Rm Deadlift
METABOLIC CONDITIONING :
For Time:
50 calorie row
50 Pull-Ups
50 Deadlifts @ 50% of your 1 RM
Wednesday “Mash-Up” January 25 , 2023
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 9 minutes of:
6 Devil's Press (50/35/20/15)
9 Knees-to-elbows
Amrap 9 minutes of:
50/40 Cal. Air Bike
50 AbMat sit ups
Amrap 9 minutes of:
The Chief (variation)
Power Cleans, 3 reps (135/95)(125/85)(115/75)(95/65)
6 Push-ups
9 Air squats
rest 3 minutes between each round
Team Thursday January 26, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Banded shoulder mobility chart.
STRENGTH : Team Total of 3 rep. Strict Press
METABOLIC CONDITIONING :
EMOM 20:00 - each person will rotate stations - working for :40 at each station for max reps (4x through). The score will be total reps for the whole class team. If there are more people than stations, two people can work at one station/alternating reps (one work at a time)
1) Torque sled push 25’ increments (equals 1 rep) - On heaviest setting, can add weight!
2) T2B or V-ups
3) Sandbag cleans - as heavy as possible
4) Strict pull ups (can use bands)
5) Rest
Friday January 27, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 1-2 Rounds Holding at least :30 each side: Banded Hip Stretch from Mobility Chart; Banded Ankle Stretch
STRENGTH : Back Squat 3 - 3 - 3 - 3 - 3 - 3 working up to to 75-85% of your CrossFit Total OR if you missed the CF Total work to a 1RM back squat
METABOLIC CONDITIONING :
3 rounds for time of:
25 double DB hang snatch (35/20)(20/10)(10/5)
10 Burpees lateral double jump (over and back) dumbbells (can step or jump)
Saturday January 28, 2023 8 - 10am
OPEN GYM (with suggestion)
Jan. 16th - Jan. 21st, 2023
Monday January 16, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Back Squat 5 - 5 - 5 - 5 - 5 working up to to 85% of your CrossFit Total
METABOLIC CONDTIONING :
10 down to 1 reps for time of:
Ball Slams
Burpees
Ring Rows
V-ups
Tuesday January 17, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Bench Press 3 - 3 - 3 - 3 - 3 working up to to 90% of your “Other CrossFit Total”
METABOLIC CONDITIONING :
For Time:
4 Rounds
100’ walking lunge
25 Dumbbell Snatches (50#/35#/20#)
15 Box Step Ups with single dumbbell (24”/20”)
Wednesday “Mash-Up” January 18 , 2023
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:
"Cindy” 5 Pull ups - 10 Push ups - 15 Air squats
Amrap 10 minutes of:
”Annie” Ladder 10 - 15 - 20 - 25 - 30 - 35 - 40… Double-Unders & AbMat sit ups
Amrap 10 minutes of:
"DT" 12 Deadlifts - 9 Hang cleans - 6 Shoulder to overhead (Rx 155/105; Suggested: A weight where each movement could be completed unbroken)
rest 3 minutes between each round
Team Thursday January 19, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Team Isabel 30 Snatch Total, alternating single reps for total time, 2 or 3 person teams
Rx 135/95 - should be relatively heavy
METABOLIC CONDITIONING :
Team Row to 2000 meters.
One holds weight plate overhead while the other rows, when the plate comes down - switch. (45/25/15)
Friday January 20, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Side lunge and hold. Forearm grinders
STRENGTH : Power Clean + Squat Clean + Jerk 6 sets climbing for quality
METABOLIC CONDITIONING :
For time:
10 Pull-Ups, chest to bar if you have it (Rx.+ = up to 3 RING Muscle-ups)
15 Toes-to-bar
30 Burpees
60 Cross over single unders or 2x single unders
30 Burpees
15 Toes-to-bar
10 Pull-Ups, chest to bar if you have it (Rx.+ = up to 3 BAR Muscle-ups)
Saturday January 21, 2023 8 - 10am
OPEN GYM (with suggestion)
Jan. 9th - Jan. 14th, 2023
Monday January 9, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders. Scorpion.
STRENGTH :
"Other CrossFit Total"
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Tuesday January 10, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll calf/ankles Banded Trap. release. Forearm grinders
STRENGTH & METABOLIC CONDITIONING :
"Christine"
3 Rounds for time:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps, 20"
Wednesday “Mash-Up” January 11 , 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For max reps:
2 mins of: DB alterating Thrusters, 50 / 35 / 20
1 mins of: Burpees
1 min of: Pull-ups 2 minutes of AbMat Sit ups
For max reps:
2 mins of: DB alternating Power Snatch, 50 / 35 / 20
1 mins of: Burpees
1 min of: Pull-ups 2 minutes of AbMat Sit ups
For max reps:
2 mins of: DB alternating Clean & Jerk, 50 / 35 / 20
1 mins of: Burpees
1 min of: Pull-ups 2 minutes of AbMat Sit ups
*Rest 4 minutes between workouts.
Team Thursday January 12, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Front Squat 5-6 Sets x 5 reps up to 90% of your previous best (not a team event)
METABOLIC CONDITIONING :
20:00 AMRAP
Partner 1: 25 cal bike
Partner 2: Works through movements AMRAP movements
25 Wallballs (24/20)(20/14)(14/10)(10/8)
25 Russian Twists with ball
25 Wallball clean over shoulder
*After 25 calories complete, switch continue with AMRAP where partner left off
*Team of 3, two partners shadow (work at same time, should stay together)
Friday January 13, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Banded Hip and Shoulder openers from Mobility Chart
STRENGTH : Strict Press 5 reps. to 90% of your previous best
METABOLIC CONDITIONING :
For time:
50 - 40 - 30 - 20 - 10 Double-Unders
50 - 40 - 30 - 20 - 10 Kettlebell Swings
Saturday January 14, 2023 8 - 10am
OPEN GYM (with suggestion)
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
OR
" 1/2 Barbara"
Five rounds, each for time of:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats
Rest precisely three minutes between each round.
Jan. 2th - Jan. 7th, 2023
HAPPY NEW YEAR!!! TRADITIONAL NEW YEAR / FIRST WEEK CROSSFIT TOTAL. LET’S GET IT!!!
Monday January 2, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll calf/ankles Banded Trap. release. Forearm grinders
STRENGTH & METABOLIC CONDITIONING :
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
6 x 30’ shuttle runs (10 cal. AirBike, 150 m Row)
Rest 2 minutes
Tuesday January 3, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH :
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Wednesday “Mash-Up” January 4 , 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
A.M.R.A.P. in 9 minutes of:
Sit-Ups
Jump Rope single-unders today (adventurous…cross-overs)
10 - 15 - 20 - 25 - 30…
A.M.R.A.P. in 9 minutes of:
10 Push-Up 10 Box Jumps
A.M.R.A.P. in 9 minutes of:
20 American Kettlebell Swings 20 side lunges
*Rest 3 minutes between workouts.
Team Thursday January 5, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Bench Press 4 - 4 - 4 - 4 - 4 - 4 heavier than last week / take your previous 3 to a 4
METABOLIC CONDITIONING :
4 rounds in teams for time of:
20-cal row
23 dumbbell burpee deadlifts
♀ 35-lb DBs ♂ 50-lb DBs
Friday January 6, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll calf/ankles Banded Trap. release. Forearm grinders
STRENGTH & METABOLIC CONDITIONING :
3 rounds of 10 minutes with 2 minutes rest between rounds - for reps :
alternating Bag/Ball cleans on the odd minutes.
calorie bike on the even minutes
Saturday January 7, 2022 8 - 10am
OPEN GYM – with suggestions
Dec. 26th - Dec. 31st, 2022
Monday December 26, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Bench Press 5 - 5 - 5 - 5 - 5 set new 5 rep. number for series
METABOLIC CONDITIONING :
4 rounds for total time of:
500-m row
Rest 3 minutes
(if we get a lot of folks in, we’ll partner this up 500/500 - 4 sets each for time)
Tuesday December 27, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Overhead Squat 3 - 3 - 3 - 3 - 3 building up, based off of last weeks 5
METABOLIC CONDITIONING :
Complete as many reps as possible in 7 minutes of:
Burpees
At the top of each rep make contact with a target that is 6 inches above your reach.
Wednesday “Mash-Up” December 28 , 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
A.M.R.A.P. in 9 minutes of:
Pull-Ups
Thruster, 95/65
1-1, 2-2, 3-3, 4-4, 5-5…
A.M.R.A.P. in 9 minutes of:
Candlestick roll-ups
KB swings (single arm alternating)
1-1, 2-2, 3-3, 4-4, 5-5…
A.M.R.A.P. in 9 minutes of:
Deadlifts
Barbell roll-outs
1-1, 2-2, 3-3, 4-4, 5-5…
*Rest 3 minutes between workouts.
Thursday December 29, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & barbell trap grinders
STRENGTH : Partner Deadlift “5x5” 5 reps. strip plate / 5 more rep. strip plate / continue 3 more times
METABOLIC CONDITIONING :
5 rounds in teams of two or three:
chin-up bar hang
max. Calories on AirBike
TEAMS of TWO : One partner hangs from pull-up bar as the other gets as many calories as possible on AirBike. When partner drops from pull-up bar - switch positions. One round is both partners hang and Bike. You may take up to :20 seconds to switch.
TEAMS of THREE : hang - AirBike - rest with immediate switch
Friday December 30, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH & METABOLIC CONDITIONING :
“12/31” for Time:
31 D.B. Shoulder to Overhead
31 Back Step Lunges
31 Pull-Ups
31 Thrusters
31 alternating DB Snatch
31 Wall Ball
31 AbMat
31 DB Squats (rack position)
31 Toes to Bar
31 Push-Ups
31 Box Jumps
31 Burpees
Saturday December 31, 2022 8 - 10am
OPEN GYM – with suggestions
For Time:
Row 100 meters
10 Clean & Jerks
Row 200 meters
9 Clean & Jerks
Row 300 meters
8 Clean & Jerks
Row 400 meters
7 Clean & Jerks
Row 500 meters
6 Clean & Jerks
Row 600 meters
5 Clean & Jerks
Row 700 meters
4 Clean & Jerks
Row 800 meters
3 Clean & Jerks
Row 900 meters
2 Clean & Jerks
Row 1000 meters
1 Clean & Jerks
December 19th - 24th
Monday December 19, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Overhead Squat 5 - 5 - 5 - 5 - 5 building up set new number for a series
METABOLIC CONDITIONING :
Hard Cindy Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 ring push-ups
15 squats holding a plate
♀ 35-lb plate ♂ 45-lb plate
Tuesday December 20, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Power (or Squat) Clean 3 - 3 - 3 - 3 - 3 use as a training tool, no weight expectations but try to + 5# to 10#
METABOLIC CONDITIONING :
Plank Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups with a :15 second plank hold prior to every 10 reps.
Wednesday “Mash-Up” December 21 , 2022
MANDITORY : WEAR SOMETHING KINDA STUPID-ISH CHRISTMAS
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
12 DAYS OF CHRISTMAS
For Time, adding one movement per round:
1 Wall Walk
2 DB Thrusters (50/35/20 lb)
3 DB Push Presses (50/35/20 lb)
4 Pull - Ups (strict)
5 Kettlebell Sumo Deadlift High-Pull (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Toes to Bar
8 D-Ball alternating shoulder cleans
9 Box Jumps (24/20 in)
10 “V” ups
11 Burpees
12 Overhead Plate Lunges (45/25 lb Plate)
Start with 1 Wall Walk. Then do 2 Thrusters and 1 Wall Walk. Then 3 Push Presses, 2 Thrusters, and 1 Wall Walk. Continue this way until the final round of 12 Overhead Plate Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 Wall walk — 364 total repetitions.
Thursday December 22, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & barbell trap grinders
STRENGTH : Strict Press Team total of max. Strict Press
METABOLIC CONDITIONING :
For 20 minutes complete:
DB bench press
Calorie Row
Teams of 2 : Each team member will alternate between row and bench working :40 seconds and resting :20 seconds
Teams of 3 : alternating Row 1 minute - bench 1 minute - rest 1 minute
Friday December 23, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Front Squat 5 - 5 - 5 - 5 - 5 set a new series number
METABOLIC CONDITIONING :
5 rounds for time of:
10 deadlifts
15 times over the wall (get in line and take turns)
:20 second handstand hold
Saturday December 24, 2022 8 - 10am
OPEN GYM – with suggestions
For Time:
Row 100 meters
10 Clean & Jerks
Row 200 meters
9 Clean & Jerks
Row 300 meters
8 Clean & Jerks
Row 400 meters
7 Clean & Jerks
Row 500 meters
6 Clean & Jerks
Row 600 meters
5 Clean & Jerks
Row 700 meters
4 Clean & Jerks
Row 800 meters
3 Clean & Jerks
Row 900 meters
2 Clean & Jerks
Row 1000 meters
1 Clean & Jerks
December 12th - 17th, 2022
Monday December 12, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & barbell trap grinders
STRENGTH : Strict Press 2 reps every 2 minutes. R.P.E. 8 to 9 out of 10.
METABOLIC CONDITIONING :
Ellen
3 rounds for time of:
20 burpees
21 dumbbell snatches alternating
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Tuesday December 13, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Squat Clean 3 - 3 - 3 - 3 - 3 use as a training tool. No weight expectations
METABOLIC CONDITIONING :
For total reps. in 14 minutes working :40 seconds on / :20 seconds rest
alternate Double-Unders and weighted step-ups
ideally - get double-unders even if they are one at a time - goal = get better!!!
(they are in tomorrow’s MetCon so don’t burn out)
Wednesday “Mash-Up” December 14 , 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
note your time for all three workouts - add them together at the end
Begin at 0:00
For time:
100 double-unders (scale to 50 if your just getting it & 200 singles)
50 kettlebell swings 53/35
25 AbMat sit-ups
Begin at 13:00 re-start at 0:00
3 rounds for time:
10 front squats 95/65 (no rack)
10 burpee over barbell
Begin at 13:00 re-start at 0:00
For time
30 power snatch
Team Thursday December 15, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Team 1 rep. Close Grip Dumbbell Bench Press - get your best - use a spotter - start at top
METABOLIC CONDITIONING :
For time as a team of:
15 pull-ups
20 push-ups
25 squats
10 pull-ups
15 push-ups
20 squats
5 pull-ups
10 push-ups
15 squats
take turns doing each. example - team member #1 does 15 pull-ups then team member #2 does 15 pull-ups…
Friday December 16, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH :
Deadlift get a good single. Could be anywhere from 90% to a P.R.
METABOLIC CONDITIONING :
round ONE starting at 0:00 round TWO starts at 6:00 round THREE starts at 12:00
Tabata Row for calories
Tabata Toes-2-Bar
Tabata AirBike for calories
In any order - only one each for each time period.
Saturday December 17, 2022 8 - 10am
OPEN GYM – with suggestions
Dec. 5 - Dec. 10, 2022
Monday December 5, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : D.B. Bench Press - close grip / palms facing. 2 reps. EMOM x 10 minutes. work up the rack even heavier.
METABOLIC CONDITIONING :
Complete as many reps. as possible in 16 minutes of:
on the first minute as practice do 1 - 5 pull-overs. (1-5 as strict as possible pull-ups)
on the second minute for reps. do med.ball throw sit-ups against a wall (may anchor feet with DB’s)
on the third minute as practice do 1 - 5 pull-overs. (1-5 as strict as possible toes to bar)
on the forth minute for reps. do med.ball throw sit-ups against a wall (may anchor feet with DB’s)
repeat this pattern 3 more time,
score is med. ball sit-ups
Tuesday December 6, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH :
Deadlift 2 rep. EMOM x 10 minutes working as close to 90% as possible
METABOLIC CONDITIONING :
For time of:
30 Double-Unders
4 - 6 - 8 - 10 - 12 - 14 Ball / Bag Cleans over alternating shoulder
Wednesday “Mash-Up” December 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 Reps.
AMRAP 10 minutes of:
5 Push Jerk, 135/95
:30 Hollow hold on your box
10 Box Jump, 24"/20"
AMRAP 10 minutes of:
15 Russian KB Swings, 70/53
15/10 Calories, Air Bike
AMRAP 10 minutes of:
50’ DB Farmer's Carry, 50's/35's
30 Wall Ball Shots, 20/14
10 Ring Dips, strict
*Rest 3 minutes between workouts
Team Thursday December 8, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Team D.B. Snatch Ladder E.M.O.M. x 10. Teams of 2 or 3 as high up the ladder.
Strategy : you must pick your starting point to be successful in 10 rounds - both arms. (start too light & end too light = lower score possible for your team)
METABOLIC CONDITIONING :
For Team time (or 3 members): Burpee Box-Over Ladder. 1&1, 2&2, 3&3…until all team members have done 10&10.
Friday December 9, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Back Squat (heavy cycle - get your best 1 rep. ever. week 3 of 4)
use spotter(s) - be safe!
METABOLIC CONDITIONING :
3 Rounds EMOM for Calories:
Air Bike rest 1 minute
Ski Erg rest 1 minute
Row Erg rest 1 minute
stagger and shot-gun start possible.
Saturday December 10, 2022 8 - 10am
OPEN GYM – with suggestions
Nov. 28 - Dec. 3, 2022
Monday November 28, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Side lunge and hold & banded trap release
STRENGTH : Squat Snatch as a skill. No weight expectations. Quality only.
METABOLIC CONDITIONING :
16:00 EMOM
Every minute on the minute alternating between:
8-10 Toes-to-bar
Calories alternating between AirBike and Rower
Tuesday November 29, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & barbell trap grinders
STRENGTH : Strict Press 3 reps to your previous 90% of 3 reps.
METABOLIC CONDITIONING :
For time:
single arm KB or DB overhead carry 25’
10-8-6-4-2 push press (35/20)
(overhead walk 25’ then 10 push press same arm - repeat 25’ walk and 10 on the other arm. Same down to 2 each side)
Wednesday “Mash-Up” November 30, 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:
6 Pull - Ups
6 Ring Dips
12 Jumping Lunges
AMRAP 10 minutes of:
30 Double-unders
3 Squat Snatch 115/80 (or power)
6 lateral bar over Burpees
AMRAP 10 minutes of:
30 Wall Balls, 20/14
6 Clean 165/110
*Rest 3 minutes between workouts
Team Thursday December 1, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : D.B. Bench Press - close grip / palms facing. 3 reps. EMOM x 10 minutes. work up the rack. (not team)
METABOLIC CONDITIONING :
Partner for time:
Row 1000 meters
50 Sit-ups
Row 1000 meters
50 Mountain Climber
Row 1000 meters
50 Russian twists
Friday December 2, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : 2 rep. Back Squat (heavy cycle - get your best 2 rep. ever. week 3 of 4)
ideally make 2 reps. out of your best 1 rep.
METABOLIC CONDITIONING :
10 rounds for time of:
9 KB swings
8 Box overs
Saturday December 3, 2022 8 - 10am
OPEN GYM – with suggestions
November 21th-26th, 2022
Monday November 21, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : 3 rep. Back Squat (heavy cycle - get your best 3 rep. ever. week 2 of 4)
every 3 minutes 40% - 50% - 60% - 70% - 80% - your best at the 15 minute mark
METABOLIC CONDITIONING :
The Ghost
6 rounds of:
1 minute of rowing
1 minute of push-ups
1 minute of double-unders
1 minute of rest
(may need to “shot-gun” start this. Still all work 3 minutes and 1 minute rest)
Tuesday November 22, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Dumbbell Bench Press - close grip / palms facing. 5 reps. EMOM x 10 minutes. work up the rack.
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
12 kettlebell swings
12 kettlebell goblet squats
12 single-arm kettlebell push presses
♀16-kg KB
♂ 24-kg KB
the push press will be the limiting factor
Wednesday “Mash-Up” November 23, 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 3 min of:
3 Deadlifts (75%)
6 single DB alternating Devils Press
AMRAP 3 min of:
6 Deadlifts
6 Bar-facing Burpees (lateral if space is tight)
AMRAP 3 min of:
3 Deadlifts
6 single DB alternating Devils Press
AMRAP 3 min of:
6 single DB alternating Thruster
12 single DB back step lunges
AMRAP 3 min of:
Bar-facing burpees (lateral if space is tight)
*Rest 3 minutes between workouts.
Thursday November 24, 2022 8 - 10am HAPPY THANKSGIVING
OPEN GYM – with suggestions
“CLEAN YOUR PLATE”
Clean Your Plate
All movements performed with plate
(45/35)(35/25)(25/10)
10 Burpee to plate
20 Squat jumps
30 OH lunge
40 G2OH
50 Russian twists
Run 400m with plate
50 Russian twists
40 G2OH
30 OH lunge
20 Squat jumps
10 Burpee to plate
Friday November 25, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & banded trap release
STRENGTH : Pull-Ups. E.M.O.M. x 8. 5 strict…do whatever you can to improve individually.
METABOLIC CONDITIONING :
4 Rounds for time
10/8 Calorie bike
10 bag/ball clean over alternating shoulder
10 Candlestick roll-ups
Rest 1:00
Saturday November 26, 2022 8 - 10am
OPEN GYM – with suggestions
November 14th-19th, 2022
Monday November 14th, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : 5 rep. Back Squat (heavy cycle - get your best 5 rep. ever)
METABOLIC CONDITIONING :
Row 1600 m for time. starting on 3 and 6 - 9 - 12 - 15… hold a :30 second face up plank
Tuesday October 15, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Dumbbell Bench Press work to 1 rep. as heavy as possible
METABOLIC CONDITIONING :
AMRAP 10 minutes ladder of:
3 handstand push-ups
3 - 6 - 9 - 12 - 15…box jumps
Wednesday “Mash-Up” November 16, 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 9 minutes of:
9 Dumbbell or Kettlebell Clean & Jerks (@53's/@35's)
45 Double Unders
AMRAP 9 minutes of:
9 Ring dips
9 Overhead Squats (@50%)
AMRAP 9 minutes of:
9 Burpees
9 Supine Russian Twists (15/10 with L&R=1)
*Rest 3 minutes between workouts
Team Thursday November 17, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH :
Team Deadlift Total. 3 rep. 20 minutes starting with your empty barbell. 2 or 3 team totals.
METABOLIC CONDITIONING :
Team Calorie AirBike. AMCals.AP in 15 minutes working in 2 or 3 person teams 5 calories each.
Friday November 18, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & banded trap release
STRENGTH : Every minute on the minute 2 Devil’s Press. start moderate and work up the rack to as heavy as possible in a 15 minute window.
METABOLIC CONDITIONING :
EMOM x 3 (9 minute total)
minute 1 : 20 back step lunges
minute 2 : 30 AbMat sit-ups
minute 3 : 3 attempts for max, standing broad jump
Saturday November 19, 2022 8 - 10am
OPEN GYM – with suggestions
November 7th-12th, 2022
Monday November 7th, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : 1 Front squats immediately into 3 Back Squats. @ best 1 rep. Front Squat.
METABOLIC CONDITIONING :
Complete as many rounds as possible in 20 minutes of:
5 pull-overs (scale = reduce number or C2B pull-ups)
20 GHD sit-ups (scale 30 AbMat)
1-minute side plank hold (:30/:30)
Tuesday November 8, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Pigeon / box pigeon, Shoulder mobility
STRENGTH : Dumbbell Snatch 1 per side. Ladder set-up, move to next in line every :30 seconds to max.
METABOLIC CONDITIONING :
50-40-30-20-10 reps for time of:
Double-Unders
Handstand hold in seconds
Wednesday “Mash-Up” November 9, 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.
Begin at 0:00 - 12:00 AMRAP of:
1 Round of "Mary"
1 Round of "DT"
Begin at 15:00 - 25:00 AMRAP of:
200m run (if weather prohibits - drop this out)
30 Calories, Rowing
20 Burpees over rower
Begin at 28:00 - 36:00 AMRAP of:
3 Goblet Squats (almost stupidly heavy)
8 Kettlebell Swings (almost equally stupidly heavy)
30 Cross-over single-unders (to just suck the remaining life out of ya)
Thursday November 10, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH :
Team Dumbbell Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bench presses
Hang Cleans
Line up teams of three with your dumbbells.
Do your reps. at your position.
Switch when all members have done their reps. storm through for time.
METABOLIC CONDITIONING :
The whole class single file : 1 Burpee - Over the Wall & 1 Med.Ball clean over the shoulder (alternate shoulder each round)
Friday November 11, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & banded trap release
STRENGTH : Strict Press 5 reps to your previous 90%
METABOLIC CONDITIONING :
E.M.O.M. 4 rounds for reps. of:
AirBike calories
Wall Ball
Toes to bar
1 minute rest
Saturday October 29, 2022 8 - 10am
OPEN GYM – with suggestions
Oct. 31st - Nov. 5th, 2022
Monday October 31, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Barbell Rows. Clean grip. 5 - 5 - 5 - 5 - 5 moving up in weight getting used to movement.
METABOLIC CONDITIONING :
3 rounds for time of:
60-second handstand hold, freestanding (scale :30 sec. to wall)
60-second L-sit (scale elbows on boxes)
Run 400 meters
Tuesday November 1, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Find 1 rep. Deadlift (hopefully your best this cycle)
METABOLIC CONDITIONING :
Jack (Rx. is 20 min.) Complete as many rounds as possible in 15 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
(Rx.= ♀ 80-lb presses, 16-kg swings, 20-in box ♂ 115-lb presses, 24-kg swings, 24-in box)
Wednesday “Mash-Up” November 2, 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 :
12-11-10-9-8-7-6-5-4:
Deadlifts, 185/135
Push-Ups on barbell
12-11-10-9-8-7-6-5-4:
Row calories
Burpee - lateral jump over rower
12-11-10-9-8-7-6-5-4:
AirBike calories
”V” ups
12-11-10-9-8-7-6-5-4:
D.B. Bench Press, 50/35
Pull-ups
*Rest 3 minutes between workouts.
Thursday November 3, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Team Dumbbell Bench Press. 10 sets of 10 reps. each team member / one at a time rotation. 40#/20#
METABOLIC CONDITIONING :
Team Wall Ball Ladder. For Time 1-2-3-4-5-6-7-8-9-10. 2 or 3 team members / one at a time rotation. 20#/14# - 10’/9’
Friday November 4, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Banded Trap release
STRENGTH : Clean & Jerk. work to a 1 rep. @ 90%
METABOLIC CONDITIONING :
21-15-9 reps for time of:
Heavy Bag/Ball clean over the shoulder
Chest-to-bar pull-ups
Russian Twists (25# / 15# plate and L&R=1)
Saturday October 29, 2022 8 - 10am
OPEN GYM – with suggestions
October 24th - 29th, 2022
Monday October 24, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Dumbbell Bench Press your best 3 reps. in @ 20 minutes. After each set do a 4 second negative pull-up.
METABOLIC CONDITIONING :
For Time:
40 Box Jumps /Steps
30 Burpee Box Over
20 double dumbbell step-overs (35#/20#)
Tuesday October 25, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : For Time : Double Kettlebell Deadlift Ladder. 21 - 18 - 15 - 12 - 9 - 6 - 3 and carry to finish line.
METABOLIC CONDITIONING :
4 rounds E.M.O.M. for reps. of:
Row calories
Push presses
Toes 2 Kettlebell
♀ 45 lb ♂ 65 lb
Wednesday “Mash-Up” October 26, 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 minutes:
10 Front Squats, 1/2 bodyweight
20 Double Unders
AMRAP 10 minutes:
15 Goblet Squats (53#/35#)
30/20 Calories, Air Bike
AMRAP 10 minutes:
20 Air Squats
20 AbMat with Med.Ball (anchor feet with dumbbells. Ball touches ground overhead and dumbbells at feet)
*Rest 3 minutes between workouts
Team Thursday October 27, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Banded Trap release
STRENGTH : Team GRACE - 30 Clean & Jerk for time. 2 or 3 person teams. each athlete does singles until everyone has done 30.
METABOLIC CONDITIONING :
5 rounds for 2 or 3 Team time of:
7 dumbbell or kettlebell thrusters
70’ farmers carry
♀ 25-lb ♂ 35-lb
Friday October 28, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : 2 Front squats immediately into 4 Back Squats. work to heavier then last week.
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
3/3 single dumbbell Overhead Squats
12 Ring Dips
24 back step Lunges holding same dumbbell.
Saturday October 29, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
Oct. 17 - 22, 2022
Monday October 17, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Dumbbell Bench Press your best 5 reps. in @ 15 minutes
METABOLIC CONDITIONING :
For Time: 18 - 16 - 14 reps of:
single DB alternating Devils press + Row calories
Tuesday October 18, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Deadlift 1 - 1 - 1 - 1 - 1 - 1 50% - 60% - 70% - 80% - 90% - 100%
METABOLIC CONDITIONING :
20 x 25’ shuttle run + 5 pull-ups
20 x 25’ shuttle run + 4 pull-ups
20 x 25’ shuttle run + 3 pull-ups
20 x 25’ shuttle run + 2 pull-ups
20 x 25’ shuttle run + 1 pull-up
Wednesday “Mash-Up” October 19, 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:
3 Rounds:
21 Wallballs, 20/14
14 Feet elevated Push-ups (8”/4”)
7 Sumo KB Deadlifts
16-14-12 reps of:
KB Snatch, L-arm, 53/35
KB Snatch, R-arm, 53/35
Knees-to-elbows
3 Rounds :
40 Double-unders
20 AbMat Sit-ups
10 barbell Row
Team Thursday October 20, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Banded Trap release
STRENGTH : Best team total Shoulder to Overhead from the rack in 5 attempts
METABOLIC CONDITIONING :
Team Burpee Box-Over. 1-1, 2-2, 3-3, 4-4, 5-5, 5-5, 4-4, 3-3, 2-2, 1-1 (24/20)
Friday October 21, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : 3 Front squats immediately into 5 Back Squats. work to moderately heavy in 6 sets
METABOLIC CONDITIONING :
Complete as many rounds as possible in 15 minutes of:
5 Med.Ball squat cleans
10 Med.Ball squats
15 Med.Ball slams
as heavy as possible - we do have those 25# & 30# medicine balls.
Saturday October 22, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
Oct. 10 - Oct. 15, 2022
Monday October 10, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Hang Power Clean E.M.O.M. x 10 minutes (50%-60%-70%-80%-90% x 6)
METABOLIC CONDITIONING :
5 rounds for time of:
10 box jumps
10 inverted burpees
Tuesday October 11, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & banded trap release
STRENGTH : Push Jerk 5 reps to your best 5
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
10 DB alternating snatch
20 DB deadlifts
30 double-unders
Wednesday “Mash-Up” October 12, 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:
10 Toes-to-bar
1 mile run
10 (Chest-to-bar) Pull-ups
3 Rounds of:
50 Single-unders
5 Pistols, R-leg
5 Pistols, L-eg
21-18-15-12 reps of:
KB swings
AbMat Sit-Ups
*Rest 3 minutes between workouts.
Team Thursday October 13, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Banded Trap release
STRENGTH : Team Handstand Hold. 3 attempts each for total team time. Total of 6 holds
METABOLIC CONDITIONING :
Complete as many rounds as a team in 20 minutes of:
500-m row
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Friday October 14, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Back Squat 1 reps. work to previous best.
METABOLIC CONDITIONING :
For time:
1 Wall Ball & 1 Heavy bag or D-ball over the shoulder (alternating)
2 Wall Ball & 2 Heavy bag or D-ball over the shoulder (alternating)
3 Wall Ball & 3 Heavy bag or D-ball over the shoulder (alternating)
4 Wall Ball & 4 Heavy bag or D-ball over the shoulder (alternating)
continue to…
10 Wall Ball & 10 Heavy bag or D-ball over the shoulder (alternating)
Oct. 3 - Oct. 7, 2022
Monday October 3, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Back Squat 2 reps. E.M.O.M. x 10 minutes (50%-60%-70%-80%-90% x 6)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
7 Ring Dips
21 calorie Row (if equipment is available - rotate through Row - AirBike - Ski-Erg)
Tuesday October 4, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Bench Press your best 1 reps in 18 minutes
METABOLIC CONDITIONING :
For time:
30 double-unders
1 DB thruster
30 double-unders
2 DB thrusters
30 double-unders
3 DB thrusters
…continue this pattern ending with 8 DB thrusters
Wednesday “Mash-Up” October 5, 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.:
400 m Farmers Carry 53/35 depending on ability and KB availablity
Stop at 100 m and do 30 Russian KB swings
Stop at 200 m and do 30 Goblet squats
Stop at 300 m and do 30 KB Deadlifts
Stop at 400 m and do 30 KB Bridge Floor Presses
rest 3 minutes
Grace 30 Clean & Jerks every minute complete 3 bar over burpees (135/95)
rest 3 minutes
Isabel 30 Snatch every minute complete 3 bar over burpees (135/95)
Team Thursday October 6, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Banded Trap release
STRENGTH : Team Deadlift Ladder for time : 1/1 2/2 3/3 4/4 5/5 6/6 7/7 8/8 9/9 10/10 (135/95)
METABOLIC CONDITIONING :
Team Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
T1-5 & T2-5 T1-10 & T2-10 T1-15 & T2-15 is round 1
T1-5 & T2-5 T1-10 & T2-10 T1-15 & T2-15 is round 2
Friday October 7, 2022
WARM - UP : 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Knee hug and roll. Pigeon.
STRENGTH : Pull-Up bar hold, rest 2 minutes x 3. Time is 3 attempts plus rests. (advanced = false grip ring hold)
METABOLIC CONDITIONING :
For time:
5 (real heavy) Sandbag cleans over shoulder right
50 AbMat
5 (real heavy) Sandbag cleans over shoulder left
50 AbMat
Sept. 26 - Oct. 1, 2022
Monday September 26, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Deadlift 3 - 3 - 3 - 3 - 3 50% - 60% - 70% - 80% & 80%
METABOLIC CONDITIONING :
Double DT
10 rounds for time with a 12 minute time cap of:
12 deadlifts
9 hang power cleans
6 push jerks
(85#/55# or light enough to complete in 12 minutes)
Tuesday September 27, 2022
WARM - UP : 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Pull-Ups 5 - 5 - 5 - 5 - 5 from as light as possible banded to full strict chest to bar (note your ability)
METABOLIC CONDITIONING :
7 rounds for time of:
7 ring rows (Rx. is body horizontal, heels on box)
7 lateral box over burpees
Wednesday “Mash-Up” September 28, 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 minutes of:
25/18 AirBike calories
25/18 Push-Ups
Amrap 10 minutes of:
40 Double-unders
10 D.B. Hang power cleans
Amrap 10 minutes of:
12/9 Rower calories
12 pistol squats
*Rest 3 minutes between workouts.
Team Thursday September 29, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Team single D.B. Snatch in 20 minutes. Do-able with both arms.
METABOLIC CONDITIONING :
E.M.O.M. x 4 rounds (16 minutes total team duration)
for max reps at each station with each team member doing :30 seconds:
D.B, Shoulder to overhead (35/20)
Air Squats
Ring dips
AbMat sit-ups
Friday September 30, 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 1 rep E.M.O.M. x 10 minutes (55%-65%-75%-85%-95% x 6)
METABOLIC CONDITIONING :
12 Rounds for time of:
1 Deadlift, 70-80% 1RM
3 B.B. roll outs
6 Push-ups on the B.B.
:30 Plank on the B.B.
(Scaled is using chock blocks to stabilize barbell)
Saturday October 1, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
September 19th - 24th, 2022
Monday September 19, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Deadlift 5 - 5 - 5 - 5 - 5 45% - 55% - 65% - 75% & 75%
METABOLIC CONDITIONING :
For time:
21 squat snatches
42-cal row
15 squat snatches
30-cal row
9 squat snatches
18-cal row
♀65 lb ♂ 95 lb
Tuesday September 20, 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 3 rep. “Touch & Go” with good set up
METABOLIC CONDITIONING :
5 rounds for time of:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls
♀ 65 lb ♂ 95 lb
Wednesday “Mash-Up” September 21, 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 Rounds:
3 Power Cleans, 185/135
9 Air Squats
3 Push Jerks, 185/135
9 Air Squats
40 AbMat Sit-ups
20 double D.B. step ups
30 AbMat Sit-ups
15 double D.B. step ups
20 AbMat Sit-ups
10 double D.B. step ups
50 Pull-ups, strict
50/35 Calories, Air Bike (may partition as you wish)
*Rest 3 minutes between workouts.
Team Thursday September 22, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Team 3 rep. back squat total in 20 minutes (individual total scored in pairs or threes)
METABOLIC CONDITIONING :
Five 3-minute rounds of:
200-m team run
Max-rep burpees total done one at a time (pairs or threes)
Rest 2 minutes between rounds.
Friday September 23, 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 take your best to 2 reps.
METABOLIC CONDITIONING :
For time:
3-minute handstand hold
10 barbell roll outs (65/55)
2-minute handstand hold
15 barbell roll outs
1-minute handstand hold
20 barbell roll outs
if you come down from the handstand hold - continue the time in straight arm plank
Saturday September 24, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
September 12 - 17, 2022
Monday September 12, 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 in 20 minutes no set or rep. expectations, compare to Sept. 1 get good!!!
METABOLIC CONDITIONING :
42-30-18 reps for time of:
Double unders
Double dumbbell box step-ups (35/20) (20/16) single count
Tuesday September 13, 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 2 reps. E,M,O,M, x 10 minutes (50%-60%-70%-80%-90% x 6)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 14 minutes of:
3 deadlifts
7 barbell roll-outs
♀ 185-lb / ♂ 275-lb…heavy
Wednesday “Mash-Up” September 14, 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.:
21 - 15 - 9 reps (at the rack) of:
Pull - Ups
Single D.B. alternating squat clean (35/20)
21 - 15 - 9 reps. (outside) of:
K.B. swing (American)
Single D.B. alternating thruster
Mountain Climbers (L&R=1)
21 - 15 - 9 reps. (middle of the room) of:
D-ball slams
Supine Russian twists (L&R=1) (25/15 plate)
Handstand hold in seconds - or - straight arm plank x 2
*Rest 4 minutes between workouts.
Team Thursday September 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 : Team Deadlift total in 15 minutes (pairs or threes)
METABOLIC CONDITIONING :
Team “odd object” over the wall. For total team time.
start at odd object (bag or ball). pick it up - run it to the wall - throw/push it over - run back to next heaviest object.
Distance and weights will be determined and laid out,
An individual may repeat up to 3 times for best time
Friday September 16, 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 your best 3 reps.
METABOLIC CONDITIONING :
Michael
3 rounds for time of:
Run 800 meters
25 barbell Good Mornings (modification)
50 AbMat sit-ups
Saturday September 17, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!