AUG. 14th - 19th, 2023
Monday AUGUST 14, 2023
Warm up!
2:00 Bike/Row/Ski — pick the machine you’ll do in the workout!
2 Rounds for Quality
4/4 World’s greatest stretch
8 Alternating Front Rack rotations with barbell
8 Barbell front squats
8 Glute bridges
Then: 1:00 bottom of the squat hold, can use support
Can move around, stretch into hips and calves
STRENGTH: 2 rep. Front Squat week 3 (refer to August 3)
METABOLIC CONDITIONING :
Complete as many meters as possible in 18 minutes on a machine of your choice:
Bike
Row
Ski Erg
TUESDAY AUGUST 15, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal and down dog
8 Banded pull aparts
8 KB Romanian DLs
8 Push ups
STRENGTH : Establish a 5 rep. Bench Press for a heavy four week cycle
METABOLIC CONDITIONING :
Complete as many rounds as possible in 10 minutes of:
30-second L-sit from the floor or L-sit raises
10 odd-object cleans (alternating / not over the shoulder)
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
WEDNESDAY “Mash-Up” AUGUST 16, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 DB deadlifts
10 DB strict presses
10 Box or bench dips
10 DB Front squats
Then: Warm up DB Clean and Jerks, Devil’s Press, and Front Squats
Start with a moderate weight and then do one set of 3 of each movement with working weight
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
Half way up the hill DB Farmer's Carry, 50's/35's
20 D.B. Clean & Jerks (same DB’s)
AMRAP 9 minutes of:
7 Devil’s Presses 50/35
7 DB Front Squats
AMRAP 9 minutes of::
15 Dips or 3 Ring Muscle ups
100 Single-Unders
max. Handstand or Plank Hold (1 rep for each second)
rest 4 minutes between each
TEAM THURSDAY AUGUST 17, 2023
Warm up!
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 PVC overhead squats
8 Scap only pull ups
2:00 foam roll and mobilize hips, shoulders, ankles - any area you need for your snatch mobility!
TEAM STRENGTH: 15 mins. to work on / establish a 3 rep. Squat Snatch (technique, mobility and quality) August 7
TEAM METABOLIC CONDITIONING :
As a team of 2 or 3 complete the following (second number is for teams of 3):
60/90 Calorie bike
50/75 Hang power cleans (95/65)
40/60 Pull ups
30/40 Toes to bar or V-ups
20/30 Push press @same weight as cleans
10/15 Rope pull to standing or Rope climb (if proficient!)
*Each partner can have their own barbell
*Teams of 3 will take a little longer!
CASH OUT (Optional)
3-4 Rounds for quality
:30 hollow hold
:30 arch hold
:30 rest
FRIDAY AUGUST 18, 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 Russian twists
STRENGTH : Deadlift 1 reps. (refer to Aug. 8) this is a go for heavy cycle / your best!
METABOLIC CONDITIONING :
6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters
SATURDAY AUGUST 19, 2023
OPEN GYM 0800 - 1000
Aug. 7th - 12th, 2023
Monday AUGUST 7, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 PVC overhead squats
2:00 foam roll and mobilize hips, shoulders, ankles - any area you need for your snatch mobility!
STRENGTH: up to 15 minutes to work on / establish a 5 rep. Squat Snatch (technique, mobility and quality)
METABOLIC CONDITIONING :
Nancy
5 rounds for time of:
400-m run
15 overhead squats
♀ 65 lb ♂ 95 lb
TUESDAY AUGUST 8, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal and down dog
8 Banded good mornings
8 Banded presses
8 Glute bridges
1:00 banded trap stretch
STRENGTH : Deadlift 2 reps. (refer to July 28) this is a go for heavy cycle
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry
WEDNESDAY “Mash-Up” AUGUST 9, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 PVC Pass through
10 Hips down push ups
10 Goblet squats
10 Arch/hollow swings
Then: Warm up thruster, power cleans, and pull ups
METABOLIC CONDITIONING :
Timer 0 - 8 minutes do 21-15-9 reps for time of:
Thrusters, 95/65
Bar-facing Burpees
Timer 8 - 16 minutes do 21-15-9 reps for time of:
Power Clean, 95/65
Bar-facing Burpees
Timer 16 - 24 minutes do 21-15-9 reps for time of:
Chest-to-bar Pull-ups
Bar-facing Burpees
*Rest is your finish in the 8 minute window
TEAM THURSDAY AUGUST 10, 2023
Warm up!
2:00 bike/job/row/ski
2 Rounds for quality
8 banded presses
8 air squats
8 push ups
8 arch/hollow swings
TEAM STRENGTH: 15 minutes to establish a team total 3 rep. Thruster (refer to July 31)
TEAM METABOLIC CONDITIONING :
24:00 EMOM
Teams of 2-3 people
Rotate Stations every 2:00 minutes/1:30 work/:30 transition time.
Max effort on each movement, keep track of reps/calories
One partner works at a time, You-go-I-go
2 Rounds
Station 1) Max calories Echo Bike or Ski Erg
Station 2) Tire flips outside!
Station 3) Burpee box get overs - one partner at a time
Station 4) Toes to bar or V-ups
*Record total reps for each movement
CASH OUT (Optional)
3-4 Rounds for quality
:30 hollow hold
:30 arch hold
:30 rest
FRIDAY AUGUST 11, 2023
Warm up!
*New format
2 Rounds for quality
1:00 single unders/double unders 2nd round
4/4 World’s greatest stretch
4/4 Single arm DB strict Press
8 Russian twists
Then:
2x :30 calf stretch each side
STRENGTH : 15 minutes to establish a 1 rep. Push Press (refer to August 1)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders
♀ 35-lb DBs ♂ 50-lb DBs
SATURDAY AUGUST 12, 2023
0800 - 1000 OPEN GYM
July 31st - Aug. 5th, 2023
Monday JULY 31, 2023
Warm up!
2:00 run/bike/row/si
2 Rounds for quality
4/4 World’s greatest stretch
4/4 Single arm DB strict Press
8 DB Front rack squats
8 Russian twists
Then: 2:00 foam roll lats and quads, stretch into wrists and ankles
STRENGTH: 15 minutes to establish a 5 rep. quality Thruster (refer to June 22)
METABOLIC CONDITIONING :
3 Rounds for time
20/15 calorie bike or row
10 Alternating DB snatch
10 Alternating Lunges with single DB - can be held in anyway
Rest 1:30
TUESDAY AUGUST 1, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 banded press
8 Sampson stretch
8 scap only pull ups
Then: 1:00 quadruped wrist stretch
STRENGTH : 15 minutes to establish a 2 rep. Push Press (refer to July 24)
METABOLIC CONDITIONING :
10 minute ladder of:
Squat Clean Thrusters (65/45)
Rope Climb (scale climbs from laying to standing)
1 - 1, 2 - 2, 3 - 3…
WEDNESDAY “Mash-Up” AUGUST 2, 2023
Warm up!
2:00 Easy run - everyone!
1 Round
10 air squats
10 PVC Pass through
10 Hips down push ups
10 Arch/hollow swings
10 Alternating box step ups
Then:
2x :30 calf stretch each side
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
300m Run
3 Rounds of "Cindy" (5 pull ups, 10 push ups, 15 squats)
AMRAP 8 minutes of:
200m Run
21 Bar-facing Burpees
300m Run
15 Bar-facing Burpees
400m Run
9 Bar-facing Burpees
AMRAP 8 minutes of:
200m Run
30 Box Jumps, 24"20"
*Rest 4 minutes between workouts.
TEAM THURSDAY AUGUST 3, 2023
Warm up!
2:00 Row! everyone!
2 Rounds for quality
8 goblet squats
8 PVC pass throughs
8 KB Romanian deadlifts
8 Alternating Front Rack rotations with barbell
Then: 1:00 bottom of the squat hold, can use support
Can move around, stretch into hips and calves
TEAM STRENGTH: 3 rep. Front Squat (refer to July 25)
TEAM METABOLIC CONDITIONING :
Alternating 1 minute intervals in a 20 minute window:
Max Calories, Row working in teams of 2.
note Team score and Individual score in calories
CASH OUT ( Optional)
3-4 Rounds for quality
:30 right side plank
:30 left side plank
:30 hollow hold
FRIDAY AUGUST 4, 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
8 Jumping squats
8 Push ups or hips down push ups
STRENGTH : 15 minutes to establish a 2 rep. Close Grip Bench Press. (refer to July 27 )
METABOLIC CONDITIONING :
5 Rounds for time, or not:
10 Hammer Strikes
10 Goblet Squats with DB
10 single alternating Dumbbell Push Jerk
10 Knees-to-elbows
10 Over the Wall
SATURDAY AUGUST 5, 2023
0800 - 1000
JULY 24th - 29th, 2023
MONDAY JULY 24, 2023
Warm up!
2:00 Run - everyone! Unless you are not running in the workout
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Bench dips
8 Sampson stretches
4 Pike Handstand push ups
Then: 1:00 calf stretch each side
STRENGTH : 15 minutes to establish a 3 rep. Push Press (refer to July 11)
METABOLIC CONDITIONING :
"Wade" 2/3rds
For time:
Run 800 meters
Then, 4 rounds of:
8 strict pull-ups/ring rows
6 strict dips
4 strict handstand push-ups/Pike HSPU
Then, run 800 meters
TUESDAY JULY 25, 2023
Warm up!
2:00 easy run/bike/row/ski
2 Rounds for quality
8 air squats
8 alternating DB ground to high pull light weight
8 goblet squats with same DB
8 alternating box step ups
Then:
2x
:30 each side banded wrist stretch
:30 each side banded ankle stretch
STRENGTH: Establish a 5 rep. Front Squat for a 4 week series.
METABOLIC CONDITIONING :
20-18-16-14-12 reps for time of:
Single arm alternating DB ground to High-Pull (sumo deadlift high pull style)
Lateral box step overs 20-inch/24-inch box
WEDNESDAY “Mash-Up” JULY 26, 2023
Warm up!
2:00 easy run (Everyone!)
1 Round
10 air squats
10 strict press with empty barbell
10 front squats empty barbell
10 arch/hollow swings
10 thrusters empty barbell
Then:
2:00 Easy row - set up rowers for triathlon and Jackie
2:00 Double under/single under practice - get out sit up/jump ropes
METABOLIC CONDITIONING :
For time (9:00 time cap):
”TRIATHLON” 400m Run - 500 m Row - 800m Rouge Bike/.5 miles Assault Bike (extra credit - no hands)
*Can be done in any order depending on class size.
For time (9:00 time cap):
”JACKIE” 1000m Row - 50 Thrusters (45#/35#) - 30 Pull-Ups/Ring Rows
*Scaled reps 750m/30/15
For time (9:00 time cap):
”ANNE” 50 - 40 - 30 - 20 - 10 Double-Unders & Sit-Ups
*Single unders Doubled (100-80-60-40-20)
*Rest 4 minutes between workouts.
*Scale workouts as needed to be able to finish in the time caps.
TEAM THURSDAY JULY 27, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with seal and down dog
8 DB Bent over rows
8 Jumping squats
8 Hips down push ups
TEAM STRENGTH : 15 minutes to establish a 2 rep. team Close Grip Bench Press. (refer to July 21)
TEAM METABOLIC CONDITIONING :
Alternating 1 minute intervals in a 20 minute window:
Max Calories, Air Bike working in teams of 2.
note Team score and Individual score in calories
CASH OUT (Optional)
Accumulate 50 Hollow rocks
FRIDAY JULY 28, 2023
Warm up:
*New Format!!
2 Rounds
1:00 single under jumps (can switch to 1:00 double unders in 2nd round)
8 Sampson stretches
8 Banded good mornings
8 Banded presses
8 Glute bridges
Then: 50ft single arm overhead walk with moderately heavy DB each arm
STRENGTH : Deadlift 3 reps. (refer to July 18)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 15 minutes of:
50 double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2
♀ 35-lb DB ♂ 50-lb DB
SATURDAY JULY 29, 2023
OPEN GYM 0800 - 1000
July 17th - 22nd, 2023
MONDAY JULY 17, 2023
Warm up:
**New format!
2 Rounds
1:00 easy row
8 Bootstrappers
4/4 Single arm DB high pulls
4/4 Single arm DB presses
STRENGTH : Single arm Dumbbell Snatch. 2 reps each arm for quality. 15 minutes (refer to June 26)
METABOLIC CONDITIONING :
Complete as much as possible in 15 minutes of:
6 alternating single DB Devil’s Press
20 pulls on the rower for max calories
score as accumulated rower calories
TUESDAY JULY 18, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
2 Inch worms with seal and down dog
5 PVC pass-throughs
5 Air squats
5 Bench dips
5 Glute bridges
5 PVC overhead squats
Then: 1:00-2:00 foam roll hamstrings/low back
STRENGTH : Deadlift 5 reps.
METABOLIC CONDITIONING :
3 Rounds for time:
5 chest-to-bar pull-ups
10 ring dips
15 overhead squats
WEDNESDAY “Mash-Up” JULY 19, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 boot strappers
10 banded presses
10 alternating lunges
10 pike handstand weight transitions (“steps with hands”)
10 Russian KBS with a moderately heavy weight
Then: Warm up deadlift with handstand holds and handstand box circles between sets.
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
100m Walking Lunge
20 Ball/Bag cleans over alternating shoulder
25m Handstand Walk (scale : handstand box circle or handstand hold)
Amrap 9 minutes of:
200m Run
7 Deadlifts, 50%
AMRAP 9 minutes of:
14 alternating single arm KB swings
12 Calories, Air Bike
*Rest 4 minutes between workouts.
TEAM THURSDAY JULY 20, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Hips down push ups
8 Banded good mornings
8 Alternating box step ups
TEAM STRENGTH : 15 minutes to establish a 3 rep. team Close Grip Bench Press. (refer to July 14)
TEAM METABOLIC CONDITIONING :
15:00 AMRAP (rounds of second part)
Partner 1: Holds Heavy Double KB Front Rack - this should be challenging and require concentration!
Partner 2: Completes
10 Box jumps (24/20)(20/18)(18/10)
10 Russian KB swings (with one of the heavy KBs)
10 Abmat sit ups
*Partner cannot start movements until other Partner is in the Front Rack. If the Front Rack comes down, both must rest.
*Each partner can have their own KBs
*If teams of 3, 2 partners shadows
CASH OUT (Optional)
Max effort plank-off!!
FRIDAY JULY 21, 2023
Warm up:
2:00 Run!!
2 Rounds
4/4 World’s greatest stretch
4/4 single arm DB high pulls moderate weight
4/4 single arm DB strict press moderate weight
8 Russian twists
Then: 1:00 calf stretch each leg
STRENGTH : 15 minutes to establish a 1 rep. alternating single dumbbell Clean & Jerk each side. (refer to July 10)
METABOLIC CONDITIONING :
For time, or not:
400m Run
20 Hammer Strikes
400m Run
16 Hammer Strikes
400m Run
12 Hammer Strikes
SATURDAY, July 22, 2023
OPEN GYM 0800 - 1000
July 10th - 15th, 2023
MONDAY JULY 10, 2023
Warm up:
2:00 Easy Run - everyone!
2 Rounds
8 Ostrich walk steps (new!)
4/4 single arm DB high pulls moderate weight
4/4 single arm DB strict press moderate weight
8 bootstrappers
Then:
2 x
:30 calf stretch each side
STRENGTH : 15 minutes to establish a 2 rep. alternating single dumbbell Clean & Jerk each side.
METABOLIC CONDITIONING :
For time:
25 kettlebell swings (overhead)
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings
TUESDAY JULY 11, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Banded good mornings
8 Banded pull aparts
8 Bench dips
STRENGTH : 15 minutes to establish a 5 rep. Push Press
METABOLIC CONDITIONING :
12-10-8-6 reps for time of:
Power Cleans (135/95)
Ring Dips
If you can do Ring Muscle-Ups - cut reps in half.
WEDNESDAY “Mash-Up” JULY 12, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Pass through
10 Hips down push ups
10 PVC Overhead squats
10 Arch/hollow swings
:30 single under jumps
Then:
1 Round
10 barbell snatch grip deadlifts
10 strict press
10 barbell front squats
10 barbell muscle snatches
10 barbell thrusters
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
10 Power Snatch, 75/55
2 Rounds of "Cindy"
AMRAP 8 minutes of:
Min 1: Air Bike, calories (0-1) (4-5)
Min 2: rest (1-2) (5-6)
Min 3: Dumbbell Thrusters (2-3) (6-7)
Min 4: rest (3-4) (7-8 yes, extra rest)
AMRAP 8 minutes of:
50 Double-unders
10 KB Sumo Deadlifts
10 Toes-to-bar
*Rest 3 minutes between workouts.
TEAM THURSDAY JULY 13, 2023
Warm up!
2:00 run/bike/row/ski
2 Rounds for quality
8 banded presses
8 air squats
8 hips down push ups
8 arch/hollow swings
TEAM STRENGTH: 15 minutes to establish a team 1 rep. Back Squat between 85-90% (not shooting for PR)
TEAM METABOLIC CONDITIONING :
For time:
2000m row
100 deadlifts @7/10 RPE
100 bar facing burpees
100 ring rows (everyone!)
Chose your own adventure!! Partition as desired, in any order. One partner works at a time. If team of 3, one partner shadows.
CASH OUT (Optional)
Tabata Abs!
Pick 4 different movements. do them each for a 1:00 interval of - :20 on/:10 off.
FRIDAY JULY 14, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
3 Inch worms with down dog and seal stretch
8 Scap only pull ups
8 Air squats
8 Push ups
Then:
1x
1:00 scorpion stretch each side
1:00 calf stretch each side
STRENGTH : 15 minutes to establish a 5 Close Grip Bench Press.
METABOLIC CONDITIONING :
5 rounds for time of:
200-m sandbag run
50 - 40 - 30 - 20 - 10 AbMat Sit-ups
(200m & 50, 200m & 40…)
SATURDAY JULY 15, 2023
Open Gym 8am - 10am
♀ 20 lb ♂ 30 lb
July 3 - July 8, 2023
MONDAY JULY 3, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
4/4 World’s greatest stretch
8 Goblet squats
8 Hips down push ups
8 Glute bridges
Then:
1:00 couch stretch each leg
STRENGTH : 2 rep. Back Squat (to @ 90% of 1 RM) (June 15)
METABOLIC CONDITIONING :
10 rounds for time of:
5 double Dumbbell front squats
5 Push-ups on Dumbbells
TUESDAY JULY 4, 2023 HAPPY INDEPENDENCE DAY (not sure of schedule yet,,,)
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 banded press
8 banded good mornings
8 push ups
Hanstand Push Up progression/warm up
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.
Warm up power cleans!
METABOLIC CONDITIONING :
HOLLEYMAN
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
WEDNESDAY “Mash-Up” JULY 5, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 PVC Pass through
10 Barbell romanian DL
10 arch/hollow swings
10 Barbell strict press
Then:
1 Round Empty barbell
10 Deadlifts
10 Push jerks
1 Round @50 of Push jerk
10 Deadlifts
10 Push Jerks
1 Round @75% of Push jerk
5 Deadlifts
5 Push jerks
METABOLIC CONDITIONING :
Amrap 10 minutes of:
10 Burpees
10 Kettlebell Swings, 70/53
10 Pull-ups
AMRAP 10 minutes of:
10 Deadlift @ 60%
5 Box Jump higher than usual
For time or AMRAP 10 minutes:
800m Run
20 Push Jerks, 185/135
800m Run
*Rest 3 minutes between workouts.
TEAM THURSDAY JULY 6, 2023
Warm up!
2:00 run/row/ski
2 Rounds for quality
8 banded presses
8 air squats
8 hips down push ups
8 arch/hollow swings
TEAM STRENGTH: 15 minutes to establish a team 2 rep. quality Thruster (refer to June 29th)
TEAM METABOLIC CONDITIONING :
Teams of 3
For time:
1500m Row (250m at a time, rotate)
80 Wall balls (20/14)(14/10)(10/8)
60 Wall ball step ups (holding ball)
30 Burpee pull ups or Burpee jumping pull up
*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)
Accumulate 50 V-ups or Tuck ups
FRIDAY JULY 7, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
3 Inch worms with seal and down dog
8 PVC pass-throughs
8 PVC good mornings
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 Grip Deadlift to best single reps. (“new” move) (June 27th)
METABOLIC CONDITIONING :
For time:
10 Overhead Squats, 50% 1RM
50 Battle Rope whips
(3 minute rest)
8 Overhead Squats, 60% 1RM
40 Battle Rope whips
(3 minute rest)
6 Overhead Squats, 70% 1RM
30 Battle Rope whips
(3 minute rest)
4 Overhead Squats, 80% 1RM
20 Battle Rope whips
(3 minute rest)
2 Overhead Squats, 90% 1RM
10 Battle Rope whips
SATURDAY JULY 8, 2023
OPEN GYM 0800 - 1000
June 26th - July 1st, 2023
MONDAY JUNE 26, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
4/4 World’s greatest stretch
4/4 Single arm DB high pulls
4/4 Single arm DB presses
8 glute bridges
STRENGTH : Single arm Dumbbell Snatch. 3 reps each arm for quality. 15 minutes refer to May 19th
METABOLIC CONDITIONING :
Three 4-minute intervals of:
200 m Sled Pull (tires and straps)
Then, as many rounds as possible of:
14 KB Swings (American/overhead)
14 sit-ups
Rest 4 minutes between rounds.
TUESDAY JUNE 27, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
2 Inch worms with down dog and seal
8 Goblet squats with light KB
8 PVC snatch grip Romanian deadlift
8 push ups
STRENGTH : Snatch Grip Deadlift to 2 reps. (“new” move) (June 19th)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
♀ 14-lb ball to 9 ft. ♂ 20-lb ball to 10 ft.
(scale is ball weight)
WEDNESDAY “Mash-Up” JUNE 28, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 hips down push ups
10 boot strappers
10 arch/hollow swings
1 Round with empty barbell
10 Romanian DL
10 Hang muscle cleans
10 Strict press
10 Deadlifts
10 Power cleans
10 Push Press
Warm up clean and jerk
METABOLIC CONDITIONING :
3 Rounds. Working 8 minutes and resting 3 minutes. as far up the ladder as possible do:
1 Round of "Cindy"
1 Clean & Jerk, 60%
1 Round of "Cindy"
2 Clean & Jerks
1 Round of "Cindy"
3 Clean & Jerks
1 Round of "Cindy"
4 Clean & Jerks
1 Round of "Cindy"
5 Clean & Jerks
etc, etc, etc...
TEAM THURSDAY JUNE 29, 2023
Warm up!
2:00 run/row/ski
2 Rounds for quality
8 banded presses
8 air squats
8 hips down push ups
8 arch/hollow swings
TEAM STRENGTH: 15 minutes to establish a team 3 rep. quality Thruster (refer to June 22nd)
TEAM METABOLIC CONDITIONING :
24:00 EMOM
Teams of 2-3 people
Rotate Stations every 2:00 minutes/1:30 work/:30 transition time.
Max effort on each movement, keep track of reps/calories
One partner works at a time, You-go-I-go
3 Rounds of:
Station 1) Max calories Ski erg
Station 2) Tire flips
Station 3) Rope climb or Rope pull to standing
Station 4) Max efforts burpee box get overs
*Record total reps for each movement
Cash out (Optional)
Tabata Hollow rocks/Arch rocks
Alternate each round
FRIDAY JUNE 30, 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 : 15 minutes to establish a 1 rep. Strict Press (refer to June 20)
METABOLIC CONDITIONING :
3 Rounds for time of:
15 D.B. Push Press, 60% 1RM
30 hammer strikes
15/10 Calories, Air Bike
SATURDAY JULY 1, 2023
OPEN GYM 0800 - 1000
June 19th - 24th, 2023
MONDAY JUNE 19, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 PVC pass throughs
8 air squats
8 PVC snatch grip Romanian deadlift
8 push ups
Then: :30 Scorpion stretch each arm at 45 degree angle (like in an overhead squat!)
STRENGTH : Snatch Grip Deadlift to 3 reps. (“new” move) (June 12)
METABOLIC CONDITIONING :
"Ingrid"
10 rounds for time:
3 Power Snatches, 135/95
3 Bar-over Burpees
TUESDAY JUNE 20, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 boot strappers
8 strict press empty barbell
8 Romanian deadlifts empty barbell
8 front squats empty barbell
Then: 1:00 quadruped wrist stretch
STRENGTH : 15 minutes to establish a 2 rep. Strict Press (refer to June 1)
METABOLIC CONDITIONING :
"Jorge"
For time:
30 GHD sit-ups
15 Squat Cleans, 50%
24 GHD sit-ups
12 Squat Cleans
18 GHD sit-ups
9 Squat Cleans
12 GHD sit-ups
6 Squat Cleans
6 GHD sit-ups
3 Squat Cleans
or AbMat or blended sit-ups
WEDNESDAY “Mash-Up” JUNE 21, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 boot strappers
10 PVC Pass through
10 Alternating box step ups
10 Scapular pull ups
10 Narrow stance air squats
Then: Practice hammer strikes!
METABOLIC CONDITIONING :
For time:
AMRAP 8 minutes or : 18-15-12-9 reps for time of:
Pull-Ups or Ring Rows or hybrid
AirBike Cals.
AMRAP 8 minutes of:
100m Farmer's Carry, 50's/35's
20 Box Jumps, 24"/20"
12 Hammer Strikes on tire
AMRAP 8 minutes of:
500m row
10 Candlestick Roll-Ups with weight plate
20 Russian Twists with same weight plate
*Rest 3 minutes between workouts.
TEAM THURSDAY JUNE 22, 2023
Warm up!
2:00 Run/bike/row
2 Rounds
8 air squats
8 banded presses
8 hips down push ups
8 glute bridges
TEAM STRENGTH: 15 minutes to establish a team 5 rep. quality Thruster (refer to June 5)
TEAM METABOLIC CONDITIONING :
For Time:
27-21-15-9
Synchro thrusters @50-60% of 5 Rm
Synchro bar over burpees – chest at ground together
-Use separate bars for thrusters, use one bar for burpees.
-Cannot start burpee until both partners have chest on the ground.
Cash Out (Optional)
Accumulate 50 Dead bugs
Friday JUNE 23, 2023
Warm up!
2 Rounds for quality
4/4 World’s greatest stretch
8 hips down push ups
8 Sampson stretch
8 Arch/hollows
STRENGTH : 15 minutes to establish a 5 rep. Bench Press
METABOLIC CONDITIONING :
In 15 minutes, complete as many reps as possible of:
50 box step-ups
50 jumping pull-ups
40 lunges
40 burpees
30 toes-to-bars
30 push-ups
Max-reps ring muscle-ups (scale is ring, bar or box dips)
♀ 20-in box ♂ 24-in box
SATURDAY JUNE 24, 2023 8 - 10am
OPEN GYM
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