March 27th - April 1st, 2023
Monday March 27, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Sampson stretch
8 Banded pull aparts
STRENGTH : Work to your best 3 rep. Push Press, compare to March 17
METABOLIC CONDITIONING :
AMRAP 20 min of:
200m Row
30 Back step lunges
40 sit-ups
RECOVERY (Optional):
2:00 easy bike/walk
1-2 Rounds
1:00 seal stretch
1:00 saddle or couch stretch
Tuesday March 28, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 Air squats
8 PVC good mornings
8 Alternating box step ups
8 glute bridges
Then:
:30 banded ankle mobility each leg (mobility chart)
:30 couch stretch each leg (mobility chart)
STRENGTH : 1 rep. Back Squat do a bit better than March 21 or as heavy as possible
METABOLIC CONDITIONING :
20-16-12 reps for time of:
Box jumps (24/20)(20/18)
Over the shoulder bag cleans
CASH OUT (Optional):
Tabata Russian Twists
Wednesday “Mash-Up” March 29 , 2023
Warm up!
2:00 row/bike/ski
2 Rounds
8 Banded good mornings
8 Banded presses
8 Arch/hollow swings
Then: Handstand Push Progression
5 Seated DB presses with moderate weight
5 Pike Handstand Push ups
5 Box Handstand Push ups (knees or feet)
3 Strict Handstand Push ups
*Practice each of these variations and chose which one you will use in your workout.
Head must touch the mat each rep! If you can’t get full range of motion, chose a different variation.
Then: Warm up to working weight for deadlift
METABOLIC CONDITIONING :
For Total Reps.:
AMRAP 10 minute:
30/25 Cal. AirBike
20 Kettlebell Swings, (53/35)(35/26)
10 Toes to Bar
AMRAP 10 minute:
5 Handstand Push-ups, strict/Box HSPU/Pike HSPU/Seated DB press
10 Deadlift, (225/155) *Moderately heavy weight, able to do sets of 5
AMRAP 10 minute:
50 Heavy Rope Single-unders or Single under Crossovers (each jump counts as a rep)
10 V-ups
*Rest 4 minutes between workouts.
RECOVERY (Optional):
2:00 easy bike/walk
1:00 puppy dog stretch
15 cat-camel
Foam roll hamstrings/low back
TEAM THURSDAY March 30, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 air squats
8 PVC pass throughs
8 scapular pull ups
Then:
1:00 bottom of the squat hold
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
TEAM STRENGTH : Snatch Balance. 15 minutes build to a quality 3 reps.
TEAM METABOLIC CONDITIONING :
24:00 E2MOM
Teams of 2-3 people
Rotate Stations every 2:00 minutes/1:30 work/:30 transition time
4 Rounds
Station 1) Max calories Bike
Station 2) Max distance Sled Push (30’ = 1 rep)
Station 3) GHD sit ups OR Rope climbs, if space allows (only one team working through stations)
Max effort on each movement, keep track of reps/calories
One partner works at a time, You-go-I-go
Friday March 31, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 bootstrappers
8 glute bridges
4/4 single arm DB strict presses
STRENGTH : Deadlift 20 minutes to work a heavy 2 rep. - maybe 2 reps. of your previous single?
METABOLIC CONDITIONING :
For Time
1,000 meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups
March 20th - 25th, 2023
Monday March 20, 2023
Warm up:
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 banded good mornings
8 push ups
8 DB or KB deadlifts with a light weight
STRENGTH : DB Bench Press. Work toward a 2 rep. ideally equal to your previous 1 rep.
METABOLIC CONDITIONING :
4 Rounds, each for time of:
10 DB or KB Deadlifts Moderately heavy weight (7/10 RPE - could do each round Unbroken)
10 Burpee Box Jump Overs, 24"/20"
*1:1 work-to-rest ratio between rounds
Tuesday March 21, 2023
Warm up!
2:00 bike/row/ski
2 Rounds
8 Sampson stretches
8 High plank shoulder taps
8 Goblet squats
8 Yoga push ups
4 Arch/hollow swings
Then:
:30 banded ankle mobility each leg (mobility chart)
:30 couch stretch each leg (mobility chart)
:30 handstand hold or down dog hold
STRENGTH : 2 rep. Back Squat do a bit better than March 13th or ideally take your previous single to a double.
METABOLIC CONDITIONING :
6 Rounds for time:
3 Wall Walks OR Half Wall Walks (feet up wall, hands move 2-4 steps) OR 6 Hand release push ups
9 Knees-to-elbows
300m Row
Wednesday “Mash-Up” March 22 , 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 scapular pull ups
10 barbell RDLs
10 barbell strict press
10 barbell front squats
Then:
3-4 sets build in weight 1 Power Clean + 1 Push Jerk + 1 Front Squat - to the weight for the Front squat in Part 2
Then 1 set of 1 Power Clean + 1 Push Jerk at working weight for Part 1
METABOLIC CONDITIONING :
For Total Reps.:
AMRAP 9 minutes:
3 Power Cleans, 185/135
9 Air Squats
3 Push Jerks, 185/135
9 Air Squats
AMRAP 9 minutes:
42 Sit-ups or GHD sit ups (but only if you’ve done a high volume of them previously)
21 Front Squats, 155/105
30 Sit-ups or GHD sit ups
15 Front Squats, 155/105
18 Sit-ups or GHD sit ups
9 Front Squats, 155/105
AMRAP 9 minutes:
50 Pull-ups, strict
50/35 Calories, Air Bike
*Rest 4 minutes between workouts.
TEAM THURSDAY March 23, 2023
Warm up:
2:00 easy row
1:00-2:00 Foam roll hamstrings/low back
2 Rounds
8 bootstrappers
4/4 single arm DB press
4/4 single leg RDL with kettlebell
8 DB thrusters with a light weight
8 Deadbugs
1 x :30-1:00 banded trap stretch
TEAM STRENGTH : Team Deadlift work to a 3 rep. team total in 15 minutes work the same barbell and work together to change weights. Compare to March 2nd.
TEAM METABOLIC CONDITIONING :
5 Rounds
10 Synchro DB Thrusters - At top arms locked out (50/35)(35/20)(20/15)
10 Synchro Burpees - Chest on ground
Rest 5:00
5 Rounds
10 Synchro Russian Kettlebell swings - KB at height of eyes at the same time! (70/53)(53/35)(35/26)
10 Partner Russian Twists - Passing a medball to the side (teams of 3 do 15 Reps, switch partners every 5 reps)
*2 or 3 partners
*Go at a steady pace that allows for in sync movements. Plan rests, both partners must be working at the same time.
Friday March 24, 2023
Warm up!
2:00 bike/row/ski/jog
1x :30 banded wrist stretch each side & 1:00 hold in the bottom of the squat
2 Rounds for quality
4/4 World’s greatest stretch
8 Barbell RLDS
8 Alternating Front Rack Elbow Rotations
8 Barbell Front squats
STRENGTH : Squat Clean 5 - 5 - 5 - 5 - 5 reps. High quality with just enough “pause” for a good set up
METABOLIC CONDITIONING :
For time:
Row 2,000 meters
10 alt. DB snatch (70/50)(50/35)(35/20)
Row 1,000 meters
15 alt. DB snatch
Row 500 meters
20 alt. DB snatch
March 13th - March 18th, 2023
Monday March 13, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 Sampson stretches
8 PVC passthroughs
8 goblet squats
8 deadbugs
4 arch/hollow swings
Then:
:30 banded ankle mobility each leg (mobility chart)
:30 couch stretch each leg (mobility chart)
STRENGTH : 3 rep. Back Squat (compare to Feb. 23rd) do a bit better or build to about a 90% effort
METABOLIC CONDITIONING :
3 rounds for time of:
Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups
♀ 20-lb DBs ♂ 30-lb DBs
Tuesday March 14, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
:30 single under jumps
2 Inch worms with short hold in seal pose and down dog
8 light banded press
8 light band pull aparts
STRENGTH : Strict DB Press: Work up to a 5 Rep max on each side - make note of weight for each side. Compare to Feb. 7!
METABOLIC CONDITIONING :
5 Rounds for time:
60 Double-unders
30 Hollow Rocks
10 Hand-release push ups
Wednesday “Mash-Up” March 15 , 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Passthroughs
10 Hips down push ups
10 Box or bench dips
10 Barbell Romanian Deadlifts
Then:
1 Round
2 Power cleans + 2 Front Squats + 4 Strict Press with Barbell
1 Round add warm up weight
2 Power cleans + 2 Fronts Squats + 2 Push presses
1 Round add more weight - still warming up
2 Power cleans + 2 Squat Cleans + 2 Jerks
1 Round working weight for workout
1 Power clean + 1 Squat Clean + 1 Clean (power or squat) + 1 Jerk
METABOLIC CONDITIONING :
For Total Reps.:
At the rack - AMRAP 7 minutes of:
5 Toes-to-bar
3 Ring Dips, strict
1 Power Clean, 155/105
At the back wall - Amrap 7 minutes of:
:15 - :20 second handstand hold
10 lunges with MedBall, 20/14 or heavier
1 Clean & Jerk, 155 / 105
Middle of the room - Amrap 7 minutes of:
4 Push-Ups on barbell
2 Barbell Roll Outs (Evil Wheel)
1 Squat Clean, 155/105
*Rest 5 minutes between workouts.
TEAM THURSDAY March 16, 2023
Warm up:
2:00 easy row
1:00-2:00 Foam roll hamstrings/low back
2 Rounds
8 banded good mornings
8 scapular pull ups
4/4 single leg RDL with kettlebell
8 bootstrappers
TEAM STRENGTH : Team Sandbag hold for time. One team mate goes at a time. 100# / 60# Total time hold.
TEAM METABOLIC CONDITIONING :
For Time:
60 (90)* calorie row
40 (60) Alternating DB snatches 50/35
20 (30) Box jumps
20 (30) Pull ups/Ring Rows
40 (50) Alternating DB hang clean and jerks
60 (90) calorie row
Teams of 2 or 3*. Partition as needed.
Friday March 17, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded presses
8 Goblet squats
8 Kettle bell swings
Then:
:30 Banded wrist stretch each side
:30 Active hang from bar
STRENGTH : work to a heavy 5 rep. push press
METABOLIC CONDITIONING :
“Death by Wall Ball” with a twist:
minute 1 = 1, minute 2 = 2, minute 3 = 3, etc. as long as you can maintain count in the minute.
the twist…use three wall balls starting with your heaviest and taking 2 “drops” as you need to your lightest
starting Rx. for this is (20# to 9’ M) & (14# to 8’ W). Feeling Perky??? we have a 30# and a 25#… be creative depending on availability of weights.
March 6th - March 11th, 2023
Monday March 6, 2023
Warm up!
2:00 easy row
1:00-2:00 Foam roll hamstrings/low back
2 Rounds
8 PVC good mornings
8 goblet squats
4/4 single leg RDL with kettlebell
8 kettlebell swings
1 x :30-1:00 banded trap stretch
STRENGTH : Deadlift in 4-5 sets 5 rep. to @ 85% of 1 RM
METABOLIC CONDITIONING :
For time:
Row 1000 / 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Row 1000 / 800 meters
♀ 30-lb DBs ♂ 45-lb DBs
Scaling:
Athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.
Tuesday February 7, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 light banded press
8 light band pull aparts
8 alternating box step ups
STRENGTH : Strict DB Press: 2-3 x 5 warm up weight each arm, 3 x 5 reps each side at 90-95% of your max from four weeks ago (of 5Rm). If you had a weaker side on the 5Rm do 1 additional set of 5 reps on that side. 2:00 rest between sets. If completing all 5 reps is a challenge, reduce the weight.
METABOLIC CONDITIONING :
3 rounds for time of:
10 Turkish get-ups
20 Box step overs with same DB
♀ 25-lb DBs ♂ 35-lb DBs
This is not an exercise we practice much (or enough) focus on technique as opposed to “time”.
Wednesday “Mash-Up” March 8 , 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Passthroughs
10 Hips down push ups
10 Scap only pull ups
1 Round
10 front squat empty barbell
10 strict press empty barbell
10 squat thrusts
10 arch/hollow swing
Then:
1 Round
10 thrusters warm up weight
10 burpees
10 pull ups or ring rows
METABOLIC CONDITIONING :
For Total Reps.:
AMRAP 10 minutes of:
8 Thrusters, 115/75
8 Push-Ups
8 Pull-ups
AMRAP 10 minutes of:
6 Thrusters, 135/95
6 Burpees
6 Chest-to-bar Pull-ups
AMRAP 10 minutes:
4 Thrusters, 155/105
4 Bar Facing Burpees
4 Bar Muscle-ups
rest 3 minutes between
TEAM THURSDAY March 9, 2023
Warm up:
2:00 easy bike/row/ski
2 Rounds
8 World’s greatest stretch (4 each side)
8 PVC pass throughs
8 air squats
4 Push ups
TEAM STRENGTH : Team Dumbbell Bench Press work to 5 rep. max. for the day
TEAM METABOLIC CONDITIONING :
25:00 AMRAP
Partner 1: Farmer carry with heavy weight KBs or DBs (30’ down and back) at a slow pace with deep breathing while Partner 2 completes 1 round.
Partner 2: Works through AMRAP
8/5 cals bike
8 Wall balls (20/14)(14/10)(10/8)
8 Russian twists with medball
Score is Rounds and Reps of AMRAP. If 3 partners, 2 partners shadow
Friday March 10, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
30 single under jumps
4 Inch worms with seal and down dog stretches
8 PVC pass throughs
8 PVC behind the neck presses
8 air squats
Then:
1:00 bottom of the squat hold
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
:30 Handstand holds
STRENGTH : Overhead Squat work to a 1 rep. with a 3 second hold in the squat (compare to March 1st - final of the series)
METABOLIC CONDITIONING :
AMRAP 16 minutes of:
1 Hang Power Clean
2 Handstand Push-Ups/HSPU from box/HS Press from floor
3 Knees to Chest pinching a Wall Ball between your knees
40 Double unders/80 Single unders
Saturday March 11, 2023 8 - 10am
OPEN GYM
Feb. 27th - March 4th, 2023
Monday February 27, 2023
**New Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC pass throughs
8 PVC behind the neck presses
8 air squats
Then:
1:00 bottom of the squat hold
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Overhead Squat work to a 1 rep. with a 3 second hold in the squat (compare to Feb. 13th)
METABOLIC CONDITIONING :
4 rounds for time of:
30 Med. Ball cleans over alternating shoulders
20 Squats
10 Push ups
Tuesday February 28, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 light banded press
8 light band pull aparts
3-4 candlestick roll ups - use a medball if needed
STRENGTH : Strict DB Press: 1-2 x 5 warm up weight each arm, 3 x 5 reps each side at 80-85% of your max from three weeks ago (of 5Rm). If you had a weaker side on the 5Rm do 1 additional set of 5 reps on that side. 2:00 rest between sets
METABOLIC CONDITIONING :
3 rounds for time of:
10 Inverted Burpees
20 KB swings (American)
30 back step lunges
Wednesday “Mash-Up” March 1 , 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Passthroughs
10 Hips down push ups
10 PVC Overhead squats
20 single under jumps or 20 double unders
10 Sumo deadlift high pull with a KB
10 Box or bench dips - or if doing Muscle ups 10 ring dips
10 Barbell overhead squats
Then:
Warm up to overhead squat for Part 2.
Adjust weight and warm up Sumo Deadlift High Pull
Metcon
For Total Reps.:
AMRAP 9 minutes:
5 Sumo Deadlift High-Pulls
10 Burpees
AMRAP 9 minutes:
10 Overhead Squats, 135/95
40 Double-unders
Amrap 9 minutes of:
3 muscle-ups (sub. 6 ring dips)
13 wall-ball shots
23 box jumps (sub. box steps)
*Rest 4 minutes between work
TEAM THURSDAY March 2, 2023
Warm up:
2:00 easy row
1:00-2:00 Foam roll hamstrings/low back
2 Rounds
8 banded good mornings
8 scapular pull ups
4/4 single leg RDL with kettlebell
8 bootstrappers
1 x :30-1:00 banded trap stretch
TEAM STRENGTH : Team Deadlift work to a 5 rep. team total in 15 minutes work the same barbell and work together to change weights.
TEAM METABOLIC CONDITIONING :
Team 5k row!
Every 3:00 5 synchro burpees
*Synchro is all partners on the floor chest and thighs. Jump does not need to be together but cannot start next rep until everyone is back down.
Split up row as desired. Team of 3, one partner shadows.
Friday March 3, 2023
Warm up!
Warm up
3:00 bike/row ski
1 Round
5 Inch worms with hold in down dog – shoulders!
10 slow air squats
10 PVC passthroughs
10 hollow rocks
Burgener warm up with PVC
Warm up snatch weights
Skill Work: 10:00 Work on building a wall walk!
Before the work:
1 Round
:30-1:00 double unders or single unders
2-3 Half wall walks/Plank shoulder taps
5 Power snatches first weight
2 Rounds
:30-1:00 double unders or single unders
2 Wall walks hold :02 at wall – practice standard/6 plank shoulder taps
3-5 Power snatches second weight
METABOLIC CONDITIONING :
Open 23.3!
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Saturday March 4, 2023 8 - 10am
OPEN GYM
Feb. 20th - Feb. 25th, 2023
Monday February 20, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 World’s greatest stretch (4 each side)
8 PVC pass throughs
8 hips down push ups
8 scap only pull ups
1x
:30 banded shoulder/lat stretch (#2 on the mobility chart)
Then:
With empty barbell: 2x 5 Romanian Deadlifts, 5 Front squats, 5 strict press
STRENGTH : Power Clean + Squat Clean + Jerk 6 sets climbing for quality Compare to Feb. 6th and move up.
METABOLIC CONDITIONING :
For time:
10 box jumps
10 pull-ups (Rx. bar muscle-ups)
20 D.B. snatches
20 one-legged squats, alternating
30 AbMat sit-ups (may use GHD for some or all)
30 medicine-ball cleans
40 burpees
40 triple-unders/double-unders/cross-over single unders/80 single unders
Tuesday February 21, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 light banded press
8 light band pull aparts
8 glute bridges
STRENGTH : Strict DB Press: 1 x 5 warm up weight each arm, 3 x 5 reps each side at 70-75% of your max from two weeks ago (of 5Rm). If you had a weaker side on the 5Rm do 1 additional set of 5 reps on that side.
METABOLIC CONDITIONING :
For 12 minutes complete as far as possible, the ladder of:
1 deadlift
2 evil wheel roll outs
2 deadlifts
3 evil wheel roll outs
3 deadlift
4 evil wheel roll outs
4 deadlift
5 evil wheel roll outs
“you get the scheme…”
Use 60% of your max deadlift
Wednesday “Mash-Up” February 22 , 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 RDLs with empty barbell
10 Dips on a bench or box
10 strict presses with empty barbell
20 single under jumps
10 front squats with empty barbell
:20 hold in bottom of ring dip position (can use feet as support)
10 push press with empty barbell
Then:
3 Rounds - building in weight each round and building to ring muscle up or ring dip
3 Squat cleans
3 Push jerks
1-2 ring dips or muscle up warm ups
Metcon
For total reps
10 Rounds for time: (you’ll either get a time or AMRAP in 10 minute window. max.score = 150)
3 Squat Cleans, 185/135
5 Ring Dips (actual RX. is 3 Ring Muscle-ups if you “got this”)
Amrap 10 minutes of:
20/15 Calories, Air Bike
60 Single-unders
5 Push Jerks, 155/105 (barbell)
Amrap 10 minutes of:
300’ shuttle run (6 laps of up & back with a 3 point touch over the line)
15 V-ups
*Rest 3 minutes between workouts.
TEAM THURSDAY February 23, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 Sampson stretches
8 PVC good mornings
8 goblet squats
8 deadbugs
2-4 strict pull ups or ring rows
Then:
:30 banded ankle mobility each leg (mobility chart)
:30 couch stretch each leg (mobility chart)
TEAM STRENGTH : 3 rep. Back Squat in 15 minutes.
Teams of 2 or 3 work with one barbell and help each other change weights)
TEAM METABOLIC CONDITIONING :
EMOM 12:00 Rotate through stations with a partner working for :45/:15 rest & transition time
Max effort reps on each station - keep track of reps/cals for each movement
1) Sled Push for weight and distance - each partner pushes 30’ at a time = 1 rep
2) Rope climbs/Rope pull to standing - alternate
3) Ski calories - no more than 10 cals at a time, alternate
4) GHD sit ups/Sit ups
Friday February 24, 2023
Warm up!
3:00 bike/row
2 Rounds
1:00 single under jumps
3-5 Inchworms with seal and down dog
10 alternating World's greatest stretch
10 PVC passthroughs
10 Goblet squats
10 Hips down push ups
10 Scapular pull ups
10 Strict press with empty barbell
5 Arch-hollows
Warm up a thruster and plan out your attempts. Don't do more than your 2nd attempt, you'll be very warm!
2-3 Rounds
5 shuttle runs - establish your foot work
1 burpee pull up
METABOLIC CONDITIONING :
Open 23.2!
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Saturday February 25, 2023 8 - 10am
OPEN GYM
"Tabata 1/2 Angie"
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats
:20 sec. work / :10 seconds rest until you have completed all 50 reps. Today, you pick the order.
Feb. 13th - Feb. 18th, 2023
Monday February 13, 2023
**New Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC pass throughs
8 PVC behind the neck presses
8 air squats
Then:
1:00 bottom of the squat hold
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Overhead Squat work to a 1 rep. with a 3 second hold in the squat (compare to January 31)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 16 minutes of:
1, then 2, then 3, then 4, then 5…burpees
12 back squats with the weight you worked to today
(looks like 1 burpee & 12 back squats, then 2 burpees & 12 back squats
Tuesday February 14, 2023
**New Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 light banded press
8 light band pull aparts
8 light band good mornings
Then:
1:00-2:00 foam roll lats/upper back (thoracic)
STRENGTH : Strict DB Press: 3 x 5 reps each side at 60-65% of your max from last week. If you had a weaker side do 1 additional set of 5 reps on that side.
If you did not establish a 5Rm for each arm last week, do it today. Make note of weight for each side, it is very common for one side to be stronger.
METABOLIC CONDITIONING :
Cupid’s Revenge!
7 rounds for time of:
14 calorie row
14 Abmat sit ups
2.2.2 HEAVY alternating dumbbell snatches - (70/50)(50/35)(35/25) - 6 total must rest between sets of 2.
Wednesday “Mash-Up” February 15 , 2023
**New Warm up!
2:00 row/bike/ski
:30 scorpion stretch each side
:30 calf stretch (toes on rig) each side
:30 sit and reach (gentle hamstring stretch)
1 Round
8 alternating box step ups
8 push ups
10 single under jumps
8 arch/hollow (beat) swings
8 box jumps (regular)
8 kettlebell swings (warm up weight)
10 single under jumps
8 kipping knee raises
4 ring dips
4 lateral box overs
Metcon:
For total reps (In Train Total reps each Round)
AMRAP 9 minutes of:
10 Lateral Box overs
10 Ring dips
AMRAP 9 minutes of:
15/10 Calories, Air Bike
50 Single-unders
15 Kettlebell Swings (53/35)(35/26)(26/16)
AMRAP 9 minutes of:
40 Mountain Climbers
10 Knees-to-elbows
40 Mountain Climbers
10 V-ups
*Rest 4 minutes between workouts.
TEAM THURSDAY February 16, 2023
**New Warm up!
2:00 bike or row
2 Rounds
:30 kneeling wrist stretch (fingers forward)
8 cat-cow stretch
8 PVC pass throughs
8 PVC good mornings
8 Goblet squats (with light KB)
8 Russian twists
Then with barbell and your partner:
10 Clean deadlifts
10 Hang muscle cleans
10 Front squats
TEAM STRENGTH : Power Clean + Squat Clean (touch & go) as heavy as possible alternating in 6 sets each
TEAM METABOLIC CONDITIONING :
For Time:
Buy in: 50 cals on bike/rower
10 Rounds
4 Power snatches (125/85)(115/75)(95/65)(85/55)
8 Push ups
10 Air squats
Cash out: 50 cals on bike/rower (do a different machine than you did for the buy in)
*Teams of 2 or 3. If 3, two partners shadow.
*One athlete works at a time. Partition reps as desired.
Friday February 17, 2023
Warm up!
2:00 easy row
Mobility/stretching
Foam roll hamstrings, low back
:30 kneeling wrist circles or just stretch wrist/grip - this workout is very grip intensive!
2 Rounds for quality
5 slow airsquats
5 RDLs with empty barbell
5 arch/hollow swings
Then: 3 Rounds building up each round
:30 row - increase pace each round (share rowers if needed)
2-4 kipping knee raises/toes to bar
5 wall balls - make sure to clear the line on each one
5 cleans building in weight each round, last round should be working weight
1-2 swings on the rings/ring dips - do a muscle up on last round OR kipping pull ups
METABOLIC CONDITIONING :
Open 23.1!
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bar/hanging knee raises
40 wall-ball shots
30 cleans
20 ring muscle-ups/chin-over-bar pull-ups
Rx:
Females: 14-lb ball to 9-ft target; 95-lb cleans
Males: 20-lb ball to 10-ft target; 135-lb cleans
Register here for the Open and represent the CrossFit Lake Tahoe Affiliate Page!
Join us for Friday Night Lights!! This week’s theme: Animals!
Let us know you’re coming by reserving a spot in Push Press
Starting at 4:00pm and we will have a warm up and heats for the workout. You can workout or cheer on those who are!
Bring a treat/beverage to share after.
Saturday February 18, 2023 8 - 10am
OPEN GYM (with suggestion)
Feb. 6th - Feb. 11th, 2023
Monday February 6, 2023
**New Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats hold :01-:02 in bottom
8 PVC good mornings
:30 kneeling wrist stretch (fingers forward gentle stretch over hands)
:30 banded shoulder/lat stretch (#2 on the mobility chart)
Then:
With empty barbell: 2x 5 Romanian Deadlifts, 5 Front squats, 5 strict press
STRENGTH : Power Clean + Squat Clean + Jerk 6 sets climbing for quality Compare to January 20th
METABOLIC CONDITIONING :
21-15-9-6 reps for time of:
Bike calories
Abmat Sit ups
Tuesday February 7, 2023
**New Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 light banded press
8 light band pull aparts
8 goblet squats with light KB
8 arch/hollow (beat) swings
STRENGTH : Strict DB Press: Work up to a 5 Rep max on each side - make note of weight for each side, it is very common for one side to be stronger.
METABOLIC CONDITIONING :
For time:
10 heavy bag cleans over shoulder
10 pull - ups
10 heavy bag cleans over shoulder
8 pull - ups
10 heavy bag cleans over shoulder
6 pull - ups
10 heavy bag cleans over shoulder
4 pull - ups
10 heavy bag cleans over shoulder
2 pull - ups
Wednesday “Mash-Up” February 8 , 2023
**New Warm up!
2:00 bike/row/ski/jog
2:00 foam roll hamstrings/low back
1 Round
10 warm up weight dumbbell deadlifts
10 air squats
10 warm up weight Kettlebell swings
10 mountain climbers
10 warm up weight dumbbell front squats
10 hips down push ups
METABOLIC CONDITIONING :
For total reps.
AMRAP 10 minutes:
20 Dumbbell Deadlifts, 50's/35's
10 Dumbbell Front Squats, 50's/35's
AMRAP 10 minutes:
20 Russian KB Swings, 70/53
10 Squat-Thrust jump to 6” target above your reach (pull-up bar / ring / wall ball target…)
AMRAP 10 minutes:
75’ DB Farmer's Carry, 50's/35's
10 Push Ups on DB’s (shoulders touch DB heads)
*Rest 3 minutes between workouts.
TEAM THURSDAY February 9, 2023
**New Warm up!
2:00 easy row
2 Rounds
10 alternating Sampson stretches
5/5 single leg Romanian DL
10 glute bridges
10 Russian twists
Then:
:30-1:00 banded ankle stretch each side (mobility chart #4) for a deeper stretch kneel on the floor
:30-1:00 couch stretch each side (mobility chart #6) for a deeper stretch hold chest up
STRENGTH : Back Squat work to a 2 rep. team total (2 or 3 person) in 20 minutes
METABOLIC CONDITIONING :
AMRAP 15:00
10 T2B/Knee raises
10 Power cleans (115/75)(95/65)(85/55)
10 Lateral bar hops
Partner 1: Row 500m
Partner 2: Works through AMRAP until 500m row is complete, switch and pick up where partner left off
*Score is Team total for rounds and reps
*If 3 partners, 2 people will shadow each other, row and AMRAP at same time
Friday February 10, 2023
**New Warm up!
2:00 easy run/bike/row
2 Rounds
8 ring rows
8 push ups
8 kettlebell swings
:30 single arm DB overhead hold right - moderate weight
:30 single arm DB overhead hold left - moderate weight
:30 scorpion stretch each side
STRENGTH : Bench Press work to 1 rep. max for the day
METABOLIC CONDITIONING :
8 Rounds for time of:
7 KB Sumo Deadlifts
6 KB or DB Snatch, L-arm*
6 KB or DB Snatch, R-arm*
5 Box Jumps
Saturday February 11, 2023 8 - 10am
OPEN GYM (with suggestion)
2010 NW Regional Event 1
3 Rounds for time of:
10 Overhead Squats, 135/95
50 Double-unders
Jan. 30th - Feb. 4th, 2023
Monday January 30, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Bench Press 2 rep. EMOM x 10 working up to to 70%-85% of your “Other CrossFit Total”
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps
♀ 75 lb ♂ 115 lb
Tuesday January 31, 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 work to a 1 rep. with a 3 second hold in the squat.
METABOLIC CONDITIONING :
4 rounds for time including rests of:
Row 1,000 meters
Rest 2 minutes
Wednesday “Mash-Up” February 1 , 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:
5 clean and jerks 135/95 5 Bar facing burpees
Amrap 9 minutes of:
6 Ring Dips
6 Squat Cleans 135/95
Amrap 9 minutes of:
14 one-arm KB or DB alternating Snatch 7 Power Cleans
rest 3 minutes between each round
TEAM THURSDAY February 2, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements
STRENGTH : Single Arm D.B. Snatch. Heaviest 1 rep. do-able with both arms. 5 attempts in 15 minutes
METABOLIC CONDITIONING :
For Time:
200 Double unders/300 single unders (Team of 3 - 300 DU)
100 Wallballs (20/14)(14/10)(10/8) (Team of 3 - 150 Wallballs)
100 Calorie Bike (Team of 3 - 150 Calories)
One person works at a time. Partition reps as desired.
Can complete movements in any combination! For example, could do sets of 20 double unders/10 wall balls/10 calories x 5 (each partner complete that number of reps).
Only rule is that total reps must be completed.
Friday February 3, 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 work to a 1 rep. to 90% of your CrossFit Total or best ever.
METABOLIC CONDITIONING :
Complete as many rounds as possible in 20 minutes of:
10 (chest-to-bar) pull-ups
15 push-ups
20 single-leg squats, alternating (scale to a box)
Saturday February 4, 2023 8 - 10am
OPEN GYM (with suggestion)
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