June 12th - 17th, 2023
Monday JUNE 12, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
2 Inch worms with seal and down dog
8 air squats
8 PVC good mornings
8 hips down push ups
Then:
:30 banded wrist stretch each side
STRENGTH : Snatch Grip Deadlift to 5 reps. (“new” move)
METABOLIC CONDITIONING :
The Chief
Max rounds and reps. in 3 minutes of:
3 power cleans
6 push-ups
9 squats
♀ 95 lb ♂135 lb
Rest 1 minute. Repeat for a total of 5 cycles. Pick up where you left off last round.
TUESDAY JUNE 13, 2023
Warm up:
*Like last week new format!
2 Rounds
:30 single under jumps
8 bootstrappers
4/4 single arm DB high pulls moderate weight
4/4 single arm DB strict press moderate weight
8 arch/hollow swings
STRENGTH : 15 minutes to establish a 3 rep. single dumbbell Clean & Jerk each side. (May 30)
METABOLIC CONDITIONING :
For 15 minutes:
Odd object carry “up the hill” On 0, 5 & 10
come back and do 10 Toes to Bar.
In the remaining time, complete as many reps as possible of:
Double-Unders (singles count as 1/4 rep.)
Score is total jump ropes
WEDNESDAY “Mash-Up” JUNE 14, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 strict press with empty barbell
10 hips down push ups
10 Romanian deadlift with empty barbell
10 arch/hollow swings
10 front squats with empty barbell
Then: Warm up to your clean and jerk weight
METABOLIC CONDITIONING :
AMRAP 10 minutes:
EMOM 1, then 2, then 3, then 4…Clean & Jerks, (50%) once you cannot keep climbing the ladder, continue until time.
AMRAP 10 minutes
50 Pull-ups
50 Sit-ups
50 Wall balls
if you complete the 150 reps - finish time in sit-ups.
AMRAP 10 minutes:
Calorie Row
*Rest 4 minutes between workouts.
TEAM THURSDAY JUNE 15, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
4/4 World’s greatest stretch
8 Goblet squats
8 Banded presses
8 Banded good mornings
8 Glute bridges
Then:
1:00 couch stretch each leg
TEAM STRENGTH : 3 rep. Back Squat (to @ 80% of 1 RM) (June 2)
**Sorry it wasn't Train June 2nd, can add it now! Or establish the 3Rm today.
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1: 400m run - the other partner works through AMRAP until run is complete.
Partner 2: Works through AMRAP while other partner is running. Pick up where partner leaves off!
10 Push jerks @7/10 RPE
10 Deadlifts
10 Lateral burpee over bar
*Base the weight based on your push jerk RPE. Goal is to be able to complete the first few rounds unbroken but okay to split into two sets later. The deadlifts will likely feel easier (6/10 RPE) and able to do unbroken.
*Each partner can have their own weight.
*Score is the Total Rounds and Reps of the AMRAP that the partners completed together.
CASH OUT (Optional)
Tabata of Choice
Pick 4 moves and do them each 2x
Friday JUNE 16, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 Sampson stretches
8 PVC pass throughs
8 Russian twists
8 Push ups
STRENGTH : 15 minutes to establish a 1 rep. dumbbell Bench Press (June 6)
METABOLIC CONDITIONING :
50-40-30-20-10 reps for time of:
Row calories
GHD, AbMat or blend of sit-ups
SATURDAY JUNE 17, 2023 8 - 10am
OPEN GYM
June 5th - 10th, 2023
MONDAY JUNE 5, 2023
Warm up!
*A little different today!
2 Rounds
:30 single under jumps
8 air squats
8 banded presses
8 scapular pull ups – slow!
2 Rounds
:30 double under attempts or single unders
8 barbell front squats
8 barbell strict press
2-4 strict pull ups
Then: 2 x :30 calf stretch each side
STRENGTH: Establish a 1 rep. quality Thruster
METABOLIC CONDITIONING :
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, 15-ft. (scale rope pulls to standing)
20 single-leg squats, alternating
40 double-unders
TUESDAY JUNE 6, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal and down dog
8 Samson stretches
8 hips down push ups
8 arch/hollow swings
STRENGTH : 15 minutes to establish a 2 rep. dumbbell Bench Press (May 25)
METABOLIC CONDITIONING :
4 rounds for time of:
15 pull-ups
Run 200 meters
15 box jump-overs* (scale standard jump-overs)
Run 200 meters
*For the box jump-overs, jump completely over the box.
CASH OUT (Optional)
6:00 EMOM
1) :30-:45 hollow rocks
2) :30-:45 forearm plank hold
3) :30-:45 Russian twists
WEDNESDAY “Mash-Up” JUNE 7, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 banded good mornings
10 banded presses
10 arch/hollow swings
Then with empty barbell:
10 Deadlifts
10 Power Cleans
10 Front squats
10 Strict press
Then warm up to working weight power clean and thruster
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
9 Power Clean, 60% of Monday’s thruster
9 Thruster
AMRAP 8 minutes (or time):
1000m Row
40 Toes-to-bar
750m Row
30 Toes to Bar
500m Row
20 Toes to Bar
AMRAP 8 minutes of:
25m Handstand Walk (bear crawl)
5 Deadlifts, 75%
*Rest 4 minutes between workouts.
TEAM THURSDAY JUNE 8, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 air squats
4/4 single arm DB high pulls
4/4 single arm DB strict press
8 arch/hollow swings
TEAM STRENGTH : single arm Dumbbell Snatch. 2 rep. alt. for quality in 15 minutes. 1R-1L-1R-1L
TEAM METABOLIC CONDITIONING :
10:00 AMRAP
10 Tag team 50ft shuttle runs - One partner goes down and back, tag hands, next partner down and back until 10 completed.
10 Synchro DB Clean - Hips open in front rack position
10 Synchro Pull ups/Ring Rows - chin over bar at the same time. Chose the option you can control!
Rest 5:00
10:00 AMRAP
10 Calories on bike - one partner completes alternating rounds
10 Synchro DB Push Press - Arms locked out overhead
10 High plank high fives! - Face each other, clap opposite hands!
*2 or 3 partners - shadow on shuttle run
*Go at a steady pace that allows for synchro movements.
*Record Rounds and Reps for each segment
CASH OUT (Optional)
Tabata V-ups/Tuck ups
FRIDAY JUNE 9, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 PVC good mornings
8 Russian twists with light weight
8 Glute bridges
STRENGTH : Double Dumbbell Deadlift to 1 RM
METABOLIC CONDITIONING :
50-40-30-20-10 reps for time of:
Bike calories
GHD, AbMat or blended sit-ups
SATURDAY JUNE 10, 2023 8 - 10am
OPEN GYM
May 29th - June 3rd, 2023
MONDAY MEMORIAL DAY MURPH MAY 29, 2023
Doors open 9am - MURPH at 10am - Pot Luck 11:30am
Warm up!
2:00 RUN!
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 air squats
8 push ups
8 arch/hollow swings
STRENGTH & METABOLIC CONDITIONING :
For Time:
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 mile
partition pull-ups, push-ups & squats as desired
scaling options available
TUESDAY MAY 30, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 2 DB Deadlifts - increase weight each round
4/4 Single Arm DB high pull
8 Dead bugs
Then: 1:00 quadruped wrist stretch
STRENGTH : 15 minutes to establish a 5 rep. single dumbbell Clean & Jerk each side.
METABOLIC CONDITIONING :
With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after each successful lift.
Start with 50% 0f your 1RM and deadlift for as long as possible.
CASH OUT (optional)
6:00 EMOM
1) :30-:45 V-ups
2) :30-:45 superman raises
3) :30-:45 hollow holds
WEDNESDAY “Mash-Up” MAY 31, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Pass through
10 Hips down push ups
10 Box or bench dips - or if doing Muscle ups 10 ring dips
10 Barbell overhead squats
Then:
Burgener Warm up
Build to your Squat snatch weight
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
75 Single-unders
7 Squat Snatches, 60% 1RM (scale OHS or Front Squats)
EMOM 9 minutes of:
Min 1: 20/15 Calories, rowing
Min 2: 15 Burpees
AMRAP 9 minutes of:
5 Ring Dips, strict
10 Dumbbell Push Press, 50's/35's
*Rest 4 minutes between workouts.
TEAM THURSDAY JUNE 1, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 Sampson stretches
8 barbell strict press
8 alternating step ups
8 barbell front squats
Then: :30 scorpion stretch each side
TEAM STRENGTH : 15 minutes to establish a 3 rep. Strict Press (refer to May 22)
TEAM METABOLIC CONDITIONING :
For time - Teams of 3
1500m Row (250m at a time, rotate)
80 Wall balls
60 Wall ball step ups (holding ball)
30 Burpee pull ups or Burpee ring rows
—One Partner Works at a time
—One Partner holds a wall sit!
—One Partner rests
— Break up movements other than row as desired
*If there is a team of 2, reduce Row to 1000m, no wall sit (but same amount of reps of everything else!)
CASH OUT (Optional)
Tabata Sit ups
FRIDAY JUNE 2, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
4/4 World’s greatest stretch
8 PVC pass throughs
8 PVC Overhead squats
8 Glute bridges
Then:
Handstand push up progression!
5-10 reps Pike press
5-10 reps box HSPU
3-5 HSPU - work on increasing your range of motion (aka fewer abmats)
STRENGTH : 5 set / 5 rep. per leg single KB Romanian Deadlift for balance and range of motion.
METABOLIC CONDITIONING :
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 overhead squats
6 handstand push-ups
3 overhead squats
9 handstand push-ups
3 overhead squats
12 handstand push-ups
3 overhead squats
15 handstand push-ups
3 overhead squats
18 handstand push-ups
3 overhead squats
21 handstand push-ups
3 overhead squats
OHS @ 60% (or whatever MURPH left you with) continue with quality HSPU as long as possible. from there either continue with the quality HSPU number or switch to push-ups and continue increasing the reps.
SATURDAY JUNE 3, 2023 8 - 10am
OPEN GYM
May 22nd - 27th, 2023
MONDAY MAY 22, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
8 PVC good mornings
8 air squats
8 hips down push ups
8 arch/hollow swings - Pull ups in 2nd round
STRENGTH : 15 minutes to establish a 3 rep. Strict Press (refer to May 11)
METABOLIC CONDITIONING :
1 Round
800m run
6x
5 pullups/ring rows
10 push ups
15 airsquats
OR
3x
10 pull ups/ring rows
20 push ups
30 airsquats
800m run
*Last week of Murph Prep!
*If you plan do to do Half Murph, run half the distance and can also reduce the number of rounds of pull ups/push up/airsquat.
*If you plan to wear a vest, do so today!
*This should take 25:00-30:00
RECOVERY (Optional)
2:00 cool down
10 thoracic rotations each side
1:00 scorpion right
1:00 scorpion left
1:00 saddle stretch
TUESDAY MAY 23, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 bootstrappers
4/4 Single arm DB high pulls with light weight
4/4 Single arm DB strict press with light weight
8 PVC or Banded good mornings
Then:
:30 banded wrist stretches each side
STRENGTH : single arm Dumbbell Snatch. 3 rep. alternating for quality. 15 minutes. (Refer to May 16th)
METABOLIC CONDITIONING :
For time:
70 burpees
50 kettlebell swings
30 sit ups/GHD sit ups
Partition in any way, any order! (Example: 10 rounds of 7 burpees/5 KBS/3 sit ups)
♀ 35-lb KB ♂ 53-lb KB
CASH OUT (Optional)
6:00 EMOM
1) :30-:45 dead bugs
2) :30-:45 plank shoulder taps
3) :30-:45 lying oblique heel reaches
WEDNESDAY “Mash-Up” May 24, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Pass through
10 Arch/Hollow swings
10 Box or bench dips
10 Barbell overhead squats
Then: Warm up your hang squat snatch and set up other equipment
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
20 Dumbbell Power Snatch
15 V-ups
10 Burpee Box Jump Over, 24"/20"
AMRAP 8 minutes of the ladder 1-1, 2-2, 3-3…
Hang Squat Clean with moderately heavy load
Toes to bar
AMRAP 8 minutes of:
100m Dumbbell Farmer's Carry
50 Single-unders
15 Ring dips
*Rest 4 minutes between workouts.
TEAM THURSDAY MAY 25, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Push ups
8 Kettlebell Romanian Deadlifts
3-4 Strict pull ups or 8 Scap pull ups
Then :30 scorpion stretch each side
TEAM STRENGTH : 15 minutes to establish a team 3 rep. dumbbell Bench Press
TEAM METABOLIC CONDITIONING :
Every 2:00 (1:30 working/:30 rest & transition) for 24:00
Station 1: Outdoor sled push, ~100m – trade off pushing between partners
Station 2: Max effort rope climbs or pull to standing – one partner at a time
Station 3: Max effort (weight and reps) sandbag over “wall of boxes” – each partner on a side – pass back and forth
Station 4: Max effort ski calories – one partner at a time
*Each team starts at a different station. Rotate through every 2:00.
CASH OUT (Optional)
Max effort hollow holds! Who can hold the longest?!
Can also be a team score!
FRIDAY MAY 26, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
3 Inch worms with seal and down dog
8 PVC good mornings
8 Hips down push ups
8 Dead bugs
STRENGTH : Double Dumbbell Deadlift for 3 reps. (refer to May 8)
METABOLIC CONDITIONING :
5 rounds for time of:
Row 500 meters
15 dumbbell bench presses @ 50% of your “Team Thursday” amount OR a weight you can do UB or in 2 sets
Saturday May 27, 2023 8 - 10am Memorial Day Weekend! MURPH on MONDAY!
OPEN GYM
If you can’t make Monday, Murph during Open gym today is an option
May 15th - 20th, 2023
Monday May 15, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
8 PVC good mornings
8 air squats
8 hips down push ups
8 arch/hollow swings - Pull ups in 2nd round
STRENGTH : In 10:00 establish a 5 rep. double dumbbell deadlift (refer to May 8).
METABOLIC CONDITIONING :
2 Rounds of:
800m Run at 7-8/10 pace
4x
5 pullups/ring rows
10 push ups
15 airsquats
OR
2x
10 pull ups/ring rows
20 push ups
30 airsquats
Rest 2:00
*Longer running distances this week with the added pullup/push up/airsquat rounds.
*If you are doing Half Murph, Do Half distance on run.
*If your first round (without rest) takes >10:00 half the distance for second round.
*If you used an empty vest last week, add 5-10# this week if you plan to do Murph in a vest.
RECOVERY (Optional)
2:00 cool down
10 thoracic rotations each side
1:00 scorpion right
1:00 scorpion left
1:00 saddle stretch
Tuesday May 16, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 2 DB Deadlifts - increase weight each round
4/4 Single Arm DB high pull
8 DB Russian twists
Then: 1:00 quadruped wrist stretch
STRENGTH : 15 minutes to establish a 1 rep. touch and go single dumbbell Clean each side. (refer to May 9th)
METABOLIC CONDITIONING :
For Time:
21-15-9
Calories row
Power Cleans (135/95)(95/65)
CASH OUT:
Accumulate 50 V-ups/Tuck ups
Wednesday “Mash-Up” May 17 , 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Pass through
10 PVC overhead squats
10 Box or bench dips
10 Barbell strict presses
10 Barbell overhead squats
Then: Warm up to squat snatch weight
METABOLIC CONDITIONING :
A.M.R.A.P. 10 minutes of:
40 Single-unders
4 Squat Snatches, 60% 1RM
A.M.R.A.P. 10 minutes of:
20/15 Calories AirBike
15 Burpees
A.M.R.A.P. 10 minutes of:
5 Ring Dips
Dumbbell Push Press, 50's/35's
*Rest 4 minutes between workouts.
Team Thursday May 18, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal and down dog
8 Banded press
8 Banded good mornings
8 Box step ups
STRENGTH : Work to your best 10 rep. Push Jerk (MetCon style - touch and go - Compare to May 1)
TEAM METABOLIC CONDITIONING :
For time:
1000m row
50 Push Jerks
100 Box jump overs
50 Deadlifts
1000m row
Partition as needed. One partner works at a time. If team of 3, one partner shadows.
One barbell weight based off of the Push Push jerk weight should be able hold large sets (10 reps). Each partner can have their own barbell or match up with someone of similar ability and use one barbell.
CASH OUT (Optional):
Team Abs Tabata - Each Team Picks 2 Ab exercises - Alternate each :30 for 4:00
Friday May 19, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
:30 single under jumps
8 Air squats
8 PVC good mornings
4/4 Single arm DB presses
8 glute bridges
STRENGTH : Single arm Dumbbell Snatch. 5 reps each arm for quality. 15 minutes
METABOLIC CONDITIONING :
4 x 3-minute rounds of:
15 wall balls
15 Abmat sit ups or GHD situps
Max double unders or single unders in remaining time
Rest 2 minutes between rounds.
*Record number of jumps each round for a total
Saturday May 20, 2023 8 - 10am
OPEN GYM
May 8th - 14th, 2023
Monday May 8, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 air squats
8 push ups
8 arch/hollow swings
STRENGTH : In 10:00 establish a 5 rep. double dumbbell deadlift.
METABOLIC CONDITIONING :
4 Rounds of:
400m Run at 7-8/10 pace
4x
5 pullups/ring rows
10 push ups
15 airsquats
OR
2x
10 pull ups/ring rows
20 push ups
30 airsquats
Rest 2:00
*This week NO run at the end but more 2 more rounds of pullups/push ups/airsquats!
*If you are doing Half Murph, Do Half distance on run (400m)
*If your first round takes >8:00 half the distance for remaining rounds (400m). This should take 25:00-30:00 max.
*If planning to use a vest, add weight this week.
RECOVERY (Optional)
2:00 cool down
10 thoracic rotations each side
1:00 scorpion right
1:00 scorpion left
1:00 saddle stretch
Tuesday May 9, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 bootstrappers
8 scap only pull ups
8 banded good mornings
8 dead bugs
STRENGTH : 20 minutes to establish a 2 rep. touch and go single dumbbell Clean each side.
METABOLIC CONDITIONING :
Complete as many rounds as possible in 7 minutes of:
5 deadlifts
10 high box jumps (30/24)(24/20) - use a higher box than normal
♀ 205-lb deadlift
♂ 315-lb deadlift
CASH OUT (Optional)
Accumulate 50 Alligator Rolls (On floor, hollow hold roll into arch hold and back = 1)
Wednesday “Mash-Up” May 10 , 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 Deadlifts
8 Hang Muscle cleans
8 Barbell Front squats
4 Arch/Hollow swings
4 Push ups
Then: Warm up hang squat clean and pull up options.
METABOLIC CONDITIONING :
A.M.R.A.P. 9minutes of:
30 Dumbbell Power Snatch, 50/35
20 Knees-to-elbows
10 Burpees
A.M.R.A.P. 9minutes of:
6 Hang Squat Clean, 185/135
12 Chest-to-bar pull-ups
A.M.R.A.P. 9minutes of:
100m Dumbbell Farmer's Carry, 50's/35's
75 Single-unders
15 Dumbbell Bench Press, 50's/35's
*Rest 4 minutes between workouts.
Team Thursday May 11, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with seal/down dog
8 Banded press
8 Sampson stretch
8 Banded pull aparts
TEAM STRENGTH : 20 minutes to establish a team 5 rep. Strict Press
TEAM METABOLIC CONDITIONING :
Every 4:00 x 4 (12:00 total)
400m row - alternating partners each round
10 Synchro DB shoulder to overhead at moderate weight - lockout at the top together
In remaining time max effort T2B/Knee raises/V-ups (one partner working at a time)
*Record the number of T2B variation reps you do each round.
Friday May 12, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
4/4 World’s greatest stretch
8 Goblet squats
8 PVC pass throughs
8 Glute bridges
Then:
1:00 quadruped wrist stretch
:30 couch stretch each leg
STRENGTH : 1 rep. Front Squat (refer to May 2)
METABOLIC CONDITIONING :
For time:
50-40-30-20-10
Kettle bell swings
Abmat sit ups
Saturday May 13, 2023 8 - 10am
OPEN GYM
May 1st - 6th, 2023
Monday May 1, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
8 banded presses
8 air squats
8 hips down push ups
8 arch/hollow swings
STRENGTH : Work to your best 9 rep. Push Jerk (MetCon style - touch and go)
METABOLIC CONDITIONING :
4 Rounds of:
400m Run at 7/10 pace
2x
5 pull ups/ring rows
10 push ups
15 airsquats
OR
1x
10 pull ups/ring rows
20 push ups
30 airsquats
Then:
400m Run at 7/10 pace
Rest 2:00
*If you plan to do Murph in a vest, bring the vest you want to use EMPTY. Getting the feeling for the constrictive nature of the vest while working out.
*If you are doing Half Murph, Do Half distance on run/row/bike
*If your first round takes >8:00 do half the running/rowing/biking distance for the following rounds. This should take between 23:00-28:00 maximum.
Tuesday May 2, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 Air squats
8 PVC passthroughs
8 PVC good mornings
8 Dead bugs
Then:
:30 banded wrist stretch each side
:30 couch stretch each leg
STRENGTH : 2 rep. Front Squat (refer to April 21)
METABOLIC CONDITIONING :
3 rounds for time of:
30 Alternating dumbbell snatches
20 toes-to-bar
♀ 35-lb DB ♂ 50-lb DB
The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.
Wednesday “Mash-Up” May 3 , 2023
Warm up!
2:00 Jump rope!! Start with singles, move to doubles
2 Rounds
8 Sampson stretch
8 Kettlebell swings (warm up 1st round, working weight 2nd round)
8 Light KB single arm press each side
8 Hips down push ups
Then:
10 Barbell romanian DL
10 Barbell hang muscle cleans
10 Barbell strict press
Then:
Warm up hang power cleans and dumbbell shoulder to overhead
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
35 Kettlebell swings
25 “V” Ups
10 double push up Burpees
AMRAP 8 minutes OR for time of: (you finish - you get more rest) (HSC decrease - DU stay the same)
12-9-6-3 reps Hang Power Clean, 175/125
10 Double Unders
AMRAP 8 minutes of:
50m Dumbbell Farmer's Carry, 50's/35's - 35’s/20’s
10 Dumbbell box step overs
10 Dumbbell Shoulder to Overhead, 50's/35's - 35’s/20’s
*Rest 3 minutes between workouts.
Team Thursday May 4, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 Bootstrappers
8 Hips down push ups
8 Banded good mornings
8 Glute bridges
TEAM STRENGTH : 15 minutes to establish a team 2 rep. Bench Press
TEAM METABOLIC CONDITIONING :
For time:
40-30-20-10
Deadlifts (225/155)(205/135)(135/95)
Calorie bike
Before every round complete: 100m bear hug sandbag carry (50m each partner)
*Partition the deadlifts/calorie bike as desired. One partner works at a time.
*Teams of 3, 2 partners shadow
CASH OUT (Optional)
Tabata Abs - select 4 exercises - perform each 2 rounds through (total 8:00)
Friday May 5, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 PVC pass throughs
8 Russian twists with light weight
8 PVC Overhead squats
Then:
:30 Banded ankle stretch each side
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Snatch Balance. 20 minutes build to a quality single. (Repeat and Refer to April 25th)
METABOLIC CONDITIONING :
AMRAP 15 minutes of:
750m Row
25 Hollow Rocks
5 Rope Climb, 15 ft./3 Pull to standing/10 C2B pull ups
Saturday May 6, 2023 8 - 10am
OPEN GYM
April 24th - 29th, 2023
Monday April 24, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 air squats
8 push ups
8 arch/hollow swings
STRENGTH : Bench Press to 3 Reps. (refer to April 13)
METABOLIC CONDITIONING : Murph Prep!!
3 Rounds of:
400m Run @7/10 pace (not a max effort - slightly slower than a 1 mile pace)
2x
5 pull ups/ring rows
10 push ups
15 airsquats
OR
1x
10 pull ups/ring rows
20 push ups
30 airsquats
Then:
400m Run at 7/10 pace
Rest 2:00
*If you plan to do Murph in a vest, bring the vest you want to use EMPTY for today's workout.
*If you are doing Half Murph, Do Half distance on run
*If your first round takes >8:00 do half the running distance for the following rounds.
RECOVERY (Optional)
2:00 cool down easy bike, walk, row
1-2 Rounds
1:00 seal stretch
1:00 puppy dog stretch
1:00 supine twist each side
Tuesday April 25, 2023
Warm up:
2 Rounds
1:00 single under jumps/second round double unders
4/4 World’s greatest stretch
8 PVC pass throughs
8 Russian twists with light weight
8 PVC Overhead squats
Then:
:30 Banded ankle stretch each side
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Snatch Balance. 20 minutes build to a quality 2 reps. (Repeat and Refer to April 14th)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 5 minutes:
30 double-unders
5 power snatch
♀ 95 lb ♂ 135 lb
Pedal to the metal today with this quick couplet. The power snatch should be a moderate weight that allows you to complete sets of 5 throughout. Start with an aggressive pace and try to maintain it.
Cash out (Optional)
Accumulate 50 Hollow rocks
Wednesday “Mash-Up” April 26 , 2023
Warm up!
2:00 bike/row/ski/jog
1x :30 banded wrist stretch each side
1 Round for quality
4/4 World’s greatest stretch
10 Barbell RLDS
10 Alternating Front Rack Elbow Rotations
10 Barbell Front squats
10 Barbell Strict press
Then: Warm up Power clean/Front Squat/S2O and practice rope climbs between warm up sets!
METABOLIC CONDITIONING :
AMRAP 10 minutes of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145
AMRAP 10 minutes of:
400 meter Run
20 Wall Ball Shots, 20/14
20 V-ups
AMRAP 10 minutes of:
16 D-Ball Cleans (to shoulder)
”Up the Hill” with the ball
3 Rope Climbs/1 Rope Climb/3 Pull to standing, 15 ft.
*Rest 4 minutes between workouts.
Recovery (Optional)
2:00 cool down easy walk/bike/row
Accumulate
1:00 puppy dog stretch
1:00 sit and reach
1:00 couch stretch each side
Team Thursday April 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
TEAM STRENGTH : 20 minutes to establish a Team 1 rep Max Pair Deadlift:
Two people on the bar together, must lift together, weight does not need to be evenly distributed per side.
If there needs to be a Team of 3. Two people will build the 1 rep max and the 3rd person will build to a heavy single alone.
TEAM METABOLIC CONDITIONING :
For time:
21-15-9
Pair deadlifts with 50% of the 1Rm (3rd partner will do 50% of their 1Rm - synchro with pair)
Synchro Box jumps (all standing on top of box with hips open before starting next rep)
Cash Out (Optional)
Tabata: Sit ups
Friday April 28, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 bootstrappers
8 banded good mornings
8 goblet squats
8 dead bugs
Then: 1:00 quadruped wrist stretch
STRENGTH : Squat Clean 2 - 2 - 2 - 2 - 2 - 2. High quality, just enough “pause” for a good set up (repeat from April 18th)
METABOLIC CONDITIONING :
3 rounds for time of:
Row 500/400 meters or Ski 500/400 meters or Airbike 50/40 calories (try all three if room permits)
20 burpees
Run 400 meters
Saturday April 29, 2023 8 - 10am
OPEN GYM
April 17th - 22nd, 2023
Monday April 17, 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 leg KB Romanian DL
STRENGTH : Deadlift 20 minutes to work a heavy single (refer to March 31)
METABOLIC CONDITIONING :
For time:
30 Box Jumps (24/20”)
10 Alternating Dumbbell snatches (50/35)(35/20)(20/10)
20 Box Jumps
20 Alternating Dumbbell snatches
10 Box Jumps
30 Alternating Dumbbell snatches
*Go for a more challenging DB weight today
RECOVERY (Optional)
2:00 cool down easy walk/bike
Accumulate
1:00 seal stretch
1:00 supine twist each side
2:00 foam roll posterior chain
Tuesday April 18, 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
8 Barbell Strict press
STRENGTH : Squat Clean 2 - 2 - 2 - 2 - 2 - 2 reps. High quality with just enough “pause” for a good set up (April 7th)
METABOLIC CONDITIONING :
27-21-15-9 reps for time of:
Row calories
Thrusters
Time cap: 15 minutes
♀ 65-lb thrusters
♂ 95-lb thrusters
Masters 35-54
♀ 65-lb thrusters
♂ 95-lb thrusters
Teenagers 14-17, Masters 55+
♀ 45-lb thrusters
♂ 65-lb thrusters
RECOVERY (Optional)
2:00 cool down easy walk/row/bike
2 Rounds
10 cat-camel stretches
10 shin box rotations
:30 couch stretch each leg or foam roll quads each leg
Wednesday “Mash-Up” April 19 , 2023
Warm up!
2:00 jump rope!! singles, doubles, etc.
1 Round
10 Banded presses
10 Banded good mornings
10 Seated DB presses with moderate weight
10 DB Cleans - light weight - then select workout weight
1 Pull to standing on rope
Then: Handstand Push Progression
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 deadlift and practice rope climbs between warm up sets!
METABOLIC CONDITIONING :
AMRAP 8 minutes :
5 Handstand Push-ups, strict or variation - challenge your range of motion!
10 Double DB Clean, 53's/35's
15 Russian twists (single Dumbbell)
AMRAP 8 minutes:
5 Deadlifts, 315/205 or 75% of 1RM
1 Rope Climb, 15 ft./1 Pull to standing/or 4 C2B pull-ups
*Take turns on the rope, focus on excellent form on DLs at heavier working weight
AMRAP 8 minutes:
50 Double-unders
25 AbMat sit-ups
*Rest 3 minutes between workouts.
RECOVERY (Optional)
2:00 cool down easy walk/row/bike
Accumulate
1:00 puppy dog stretch
1:00 seal stretch
1:00 sit and reach
Team Thursday April 20, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with seal and down dog
4/4 Single arm DB strict press each arm
4/4 Single arm DB high pull each arm
4 Arch/hollow swings
TEAM STRENGTH : Work to your best 1 rep. Push Press, compare to April 10
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1:
400m run/500m row
Partner 2:
50 ft sled push (down and back)
10 Toes to bar
10 Push ups
*For multiple teams, stagger start of movements so just one person on the sled at a time.
CASH OUT (Optional)
Tabata
Alternating High Plank hold/Hollow rocks
Friday April 21, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 Goblet squats
8 KB Swings with light to moderate weight
8 Glute bridges
8 Dead bugs
Then:
:30 banded wrist stretch each side
:30 couch stretch each leg
STRENGTH : 3 rep. Front Squat (refer to April 11)
METABOLIC CONDITIONING :
4 rounds for time of:
20 kettlebell swings (overhead)
20 GHD sit ups or AbMat or combo
20 kettlebell Romanian deadlifts (more quality as this is NOT a speed movement)
20 pull ups
Saturday April 22, 2023 8 - 10am
OPEN GYM
April 10th - 16th, 2023
Monday April 10, 2023
Warm up!
2 Rounds for quality
1:00 single under jumps
8 DB strict presses with light weight, increase for 2nd round
4/4 World’s greatest stretch
8 Hips down push ups
Then: :30 standing calf stretch each side
STRENGTH : Work to your best 2 rep. Push Press, compare to March 25th
METABOLIC CONDITIONING :
For Time:
5 Rounds of 30 double-unders/60 single unders & 10 push-ups
5 Rounds of 20 double-unders/40 single unders & 15 push-ups
CASH OUT (Optional)
Accumulate 50 Hollow body rocks
1:00 scorpion stretch on each side
Tuesday April 11, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 Goblet squats
8 KB Swings with light to moderate weight
8 Glute bridges
25’ Right arm DB Overhead walk (moderate weight, slow!)
25’ Left arm DB Overhead walk (moderate weight, slow!)
Then:
:30 banded wrist stretch each side
:30 couch stretch each leg
STRENGTH : 5 rep. Front Squat
METABOLIC CONDITIONING :
3 rounds for time of:
Row 1,000 meters/750 meters if split time is greater than 2:30/500m
30 single dumbbell hang clean and jerks (5 reps. per arm max.)
30 single arm KB swings alternating (eye level)
♀ 35-lb DB ♂ 50-lb DB
RECOVERY (Optional)
2:00 cool down easy bike, walk, row
1-2 Rounds
1:00 seal stretch
1:00 puppy dog stretch
1:00 supine twist each side
Wednesday “Mash-Up” April 12 , 2023
Warm up!
2:00 row/bike/ski
2 Rounds
8 Sampson stretch
8 Banded presses
8 Box or bench dips
8 Scapular Pull ups
Then: 1:00 quadruped wrist stretch
Warm up weights for lunges and shoulder to overhead
Complete 3-4 pull ups/ring rows between warm up sets and build to Chest to bar
METABOLIC CONDITIONING :
AMRAP 9 minutes:
2 Front Rack Lunge Steps, (155/105)(135/95)(125/75)(95/65)
2 Shoulder-to-Overhead, (155/105)(135/95)(125/75)(95/65)
4 Front Rack Lunge Steps,
4 Shoulder-to-Overhead,
6 Front Rack Lunge Steps,
6 Shoulder-to-Overhead,
etc, etc, etc...
AMRAP 9 minutes of:
2 Chest-to-bar Pull-ups/Jumping C2B/Pull ups
2 Ring Dips
4 Chest-to-bar Pull-ups
4 Ring Dips
6 Chest-to-bar Pull-ups
6 Ring Dips
etc., etc., etc…
AMRAP 9 minutes of:
10 Cal. AirBike
10 AbMat sit ups
12 Cal. AirBike
12 AbMat sit ups
14 Cal. AirBike
14 AbMat sit ups
etc., etc., etc…
*Rest 4 minutes between workouts.
TEAM THURSDAY April 13, 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 air squats
8 push ups
8 box step ups
8 dead bugs
TEAM STRENGTH : Bench Press 20 minutes to work to a heavy 5 reps.
TEAM METABOLIC CONDITIONING :
For time:
100 Wall ball shots
100 Russian twists with wall ball
100 Box step overs with wall ball
400m run with wall ball - each partner 200m
Partition work as desired. One partner works at a time (okay to use 2 different balls)
Teams of 3, 2 partners shadow.
All members of team complete run, switch ball at 200m
CASH OUT (Optional)
Tabata: Alternate every :30 interval Sit ups and Plank Shoulder taps
Friday April 14, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 PVC pass throughs
8 Russian twists with light weight
8 PVC Overhead squats
Then:
:30 Banded ankle stretch each side
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Snatch Balance. 15 minutes build to a quality 2 reps. Refer to April 4th
METABOLIC CONDITIONING :
Death by Toes to Bar
Every minute: starting at 1, increase by 1 rep until cannot complete reps within the minute.
May switch to Toes to Kettlebell
Saturday April 16, 2023 8 - 10am
OPEN GYM
April 3rd-8th, 2023
Monday April 3, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 banded pull aparts
8 hips down push ups
4 arch/hollow swings
Then: :30 each side couch stretch
STRENGTH : DB Bench Press. Work toward a 1 rep. ideally your new PR. So, if you have topped out our DB Rack, AMRAP with our heaviest.
METABOLIC CONDITIONING :
Chelsea (2/3)
Every minute on the minute for 20 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.
RECOVERY (Optional)
2:00-3:00 cool down on bike or walk
1-2 rounds
1:00 puppy dog stretch
1:00 each side scorpion stretch
1:00 foam roll quads
Tuesday April 4, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 PVC pass throughs
8 Russian twists with light weight
8 PVC Overhead squats
Then:
:30 Banded ankle stretch each side
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Snatch Balance. 15 minutes build to a quality 3 reps. repeat of 03/30 for a slightly better number.
METABOLIC CONDITIONING :
3 Rounds for time: (15:00 time cap)
800-m row
40 AbMat sit-ups/GHD sit-ups (only if you have accumulated some volume on these previously)
400-m row
20 Toes 2 Bar/Knee raises
RECOVERY (Optional)
2:00-3:00 bike or walk cool down
1-2 Rounds
1:00 seal stretch
1:00 seated shoulder extension
10 supine shinbox rotations
Wednesday “Mash-Up” April 5 , 2023
Warm up!
2:00 row/bike/ski
2 Rounds
8 Samson stretch
8 Banded presses
8 Light Russian KBS
4 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.
METABOLIC CONDITIONING :
AMRAP 9 minutes:
12 Jumping Lunges (single count)
21 Kettlebell Swings, 70/53 (eye level)
12 Chest-to-bar Pull-ups/Pull ups
AMRAP 9 minutes:
18 Box Jumps
9 Handstand Push-ups, strict or Variation
AMRAP 9 minutes doing of:
40 reps Heavy Rope Single-unders
10 V-ups
40 cal. AirBike
*Rest 4 minutes between workouts.
RECOVERY (Optional)
2:00 easy bike/walk
15 Cat-Camel stretches
Foam roll hamstrings/low back
TEAM THURSDAY April 6, 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 press moderate weight
Then: :30 banded trap release
TEAM STRENGTH : Deadlift 20 minutes to work a heavy single.
TEAM METABOLIC CONDITIONING :
Teams of 2 or 3
7:00 AMRAP
1-2-3-4-5-etc Synchro shuttle runs (down and back 25’ = 1)
2-4-6-8-10 Synchro DB Clean and Jerks (50/35)(35/20)(20/10)
Synchro shuttle run is all members cross line before proceeding
Synchro C&J all members looked out above head
Friday April 7, 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 3 - 3 - 3 - 3 - 3 reps. High quality with just enough “pause” for a good set up
METABOLIC CONDITIONING :
4 rounds for time:
10 Wall Ball (heavier than usual)
20 single-arm dumbbell snatches, alternating
:30 second “L” sit hold (rings, box, benches…)
Saturday April 8, 2023 8 - 10am
OPEN GYM
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)