Oct. 30 - Nov. 4, 2023
MONDAY OCTOBER 30, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal & down dog
8 Hips down push ups
8 Bootstrappers
8 Deadbugs
STRENGTH : Deadlift 10 - 10 - 10 - 10 - 10 @50-60% concentrating of maintenance of “perfect form”
METABOLIC CONDITIONING :
For time:
20 - 15 - 10 - 5
box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
calorie row
TUESDAY OCTOBER 31, 2023
HAPPY HALLOWEEN!!!
Warm up!
2:00 Run!
2 Rounds for quality
8 air squats/8 goblet squats 2nd round
8 banded pass through
8 banded good mornings
8 PVC overhead squats
Then: :30 banded wrist stretch each side/:30 ankle stretch each side
STRENGTH: 15 minutes to establish a 4 rep. Squat Clean - just enough time between reps. for a proper set-up. (Oct. 23)
METABOLIC CONDITIONING :
Nancy
5 rounds for time of:
Run 400 meters
15 overhead squats
♀ 65 lb ♂ 95 lb (scale wt. as needed for unbroken reps.)
WEDNESDAY “Monster Mash-Up” NOVEMBER 1, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 single arm DB high pulls
10 air squats
10 single arm DB presses
10 bench dips
10 sit ups
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
10 Lateral Burpees over DB
10 alternating DB snatch (50/35)
AMRAP 8 minutes of (or completion and extra rest):
50 - 40 - 30 - 20 - 10 Air Squats
10 Toes to Bar
AMRAP 8 minutes of:
2:00 Plank Hold
10 Ring Dips
10 “V”-Ups
*Rest 3 minutes between workouts.
TEAM THURSDAY NOVEMBER 2, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 Mountain climbers
8 Banded press
8 Banded pull aparts
8 Russian twists
TEAM STRENGTH : 15 minutes to establish a 2 rep. Strict Press (Oct. 24) hopefully as good as your previous 1 rep.
TEAM METABOLIC CONDITIONING :
24:00 E2MOM (2x through each station)
Teams of 2-3 people
Station 1) Calories ski erg
Station 2) Sled push - switch partners every 50’ (down and back)
Station 4) Calories bike
Station 3) Rope climbs/Pull to standing
*Record total reps for each movement
*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
FRIDAY NOVEMBER 3, 2023
Warm up!
2 Rounds for quality
1:00 Single unders/1:00 Double unders (2nd round)
8 air squats
4/4 single arm DB press
8 goblet squats (with DB)
8 push ups
Then: 1:00 bottom of squat hold
STRENGTH: 15 minutes to establish a 4 rep. Front Squat. (Oct.27)
METABOLIC CONDITIONING :
10 Rounds for Time of;
40 double-unders
10 single DB alternating Devils Press (5 per side)
40 Russian twists (same DB)
SATURDAY NOVEMBER 4, 2023
OPEN GYM 8 - 10 am
October 23rd - 28th, 2023
Monday October 23, 2023
Warm up!
2:00 run/row/bike/ski
2 Rounds for quality
8 bootstrappers
8 PVC pass throughs
8 goblet squats
8 bench dips
Then: 2 x:30 banded wrist stretch
STRENGTH: 15 minutes to establish a 5 rep. Squat Clean - just enough time between reps. for a proper set-up.
METABOLIC CONDITIONING :
5 rounds for time of:
1 mile (1600 meter) bike ride
5 bar muscle-ups / or 10 Strict dips
10 Sumo KB deadlifts
TUESDAY OCTOBER 24, 2023
Warm up!
2:00 Run!!
2 Rounds for quality
4 inch worms with seal and down dog
8 Banded press
8 Kettlebell swings - warm up weight
8 Scap only pull ups
1-2x :30 calf stretch each side
STRENGTH : 15 minutes to establish a 3 rep. Strict Press (Oct. 17)
METABOLIC CONDITIONING :
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
WEDNESDAY “Mash-Up” October 25, 2023
Warm up!
2:00 single under jumps/double unders
1 Round
10 air squats
10 banded presses
10 banded good mornings
10 barbell front squats
10 barbell strict press
10 barbell deadlifts
10 hollow rocks
Then: Warm up barbell weight for first complex.
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
30 Deadlifts
20 Front Squats
10 Shoulder to Overhead (wt. you can do for 10 Shoulder to Overhead)
AMRAP 7 minutes of::
40 Double-unders
30 AbMat/GHD Sit-ups
20 Dumbbell Push Press, 50's/35's - 35’s/20’s
AMRAP 7 minutes of ladder 10 - 15 - 20 - 25… :
Ring Rows (as level as possible - rings touch chest)
D.Ball/Med. Ball Clean over alternating shoulder
10 Calories Row (yes, they stay at 10 cal.)
Rest 3 minutes between AMRAP’s
TEAM THURSDAY October 26, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats
8 PVC Passthroughs
8 PVC snatch grip Romanian Deadlifts
8 arch/hollow swings
8 push ups
TEAM STRENGTH: Establish a 2 rep. Dumbbell Bench Press, Refer to Oct. 10
TEAM METABOLIC CONDITIONING :
In Teams of 2, complete the following:
10 Rounds:
10 Power snatches 95/65
10 Bike cals
10 Toes to bar/Knee raises/V-ups
10 Bike cals
*Partition as desired. Teams of 3, 2 partners shadow
FRIDAY OCTOBER 27, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
4/4 single arm DB high pulls
8 goblet squats
4/4 single arm DB presses
8 glute bridges
STRENGTH : 15 minutes to establish a 5 rep. Front Squat
METABOLIC CONDITIONING :
Complete as many reps as possible in 15 minutes of:
2-4-6-8-10 reps of:
DB alternating Hang Power Clean (50/35 - 35/20)
Handstand Push-Ups
SATURDAY OCTOBER 28, 2023
8-10 Open Gym
October 16th-21st, 2023
MONDAY October 16, 2023
Warm up!
2:00 run/row/bike/ski
2 Rounds for quality
8 air squats
8 barbell good mornings
8 Sampson stretches
8 barbell strict press
8 dead bugs
Then: 2 x:30 banded wrist stretch each side
STRENGTH: 15 minutes to establish a 1 rep. Power Clean “touch & go” (Oct. 12)
METABOLIC CONDITIONING :
For time 1/2 Filthy:
25 box jumps / steps
25 jumping pull-ups
25 kettlebell swings (overhead)
25 back step lunges
25 knees-to-elbows
25 D.B. push presses (50/35 - 35/20)
25 D.B. Good Mornings
25 wall-ball shots
25 burpees
25 double-unders (25 singles)
TUESDAY OCTOBER 17, 2023
Warm up!
2:00 Run!!
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Ostrich walk steps
8 Hips down push ups
8 Banded pull aparts
1-2x :30 calf stretch each side
STRENGTH : 15 minutes to establish a 5 rep. Strict Press
METABOLIC CONDITIONING :
AMRAP 12 minutes:
Every 2 minutes until the required repetitions cannot be completed in the given time:
Run 200 meters/400m Bike erg/250m row
10 Sit - Ups
*Add 2 sit - ups after each round
WEDNESDAY “Mash-Up” October 18, 2023
Warm up!
2:00 row/bike/run
1 Round
10 Bootstrappers
10 PVC Passthroughs
10 Barbell deadlifts
10 Barbell hang muscle cleans
10 Barbell strict press
10 Arch/Hollow swings
Warm up barbell complex
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
12 Deadlifts, 185/135
9 Hang Power Cleans, 185/135
6 Push Jerks, 185/135
AMRAP 8 minutes of::
1 - 2 - 3 - 4 - 5…Pull-ups
1 - 2 - 3 - 4 - 5…Burpees
AMRAP in 8 minutes of:
200 m Run carrying Med. Ball 20/14
500 m Row
*Rest 3 minutes between workouts.
TEAM THURSDAY OCTOBER 19, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 PVC overhead squats
8 Push ups
Then: :30 scorpion stretch each side
TEAM STRENGTH : 15 minutes to develop a 1 rep. Overhead Squat with 3 second squat hold (Oct. 9)
TEAM METABOLIC CONDITIONING :
Teams of 2
15:00 AMRAP
200ft shuttle runs
10 synchro burpees
20 partner Russian twist (passing wallball from side to side)
*Shuttle run is down 25' and back 25', one partner runs at a time. Tag out and alternate.
*Synchro burpee is chest on the floor before starting next rep.
*Each twist will count as 1 rep.
FRIDAY OCTOBER 20, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back
8 Bent over banded row
8 Air squats
8 Deadbugs
STRENGTH : 15 minutes to establish a 1 rep. Sumo Deadlift (Oct. 13)
METABOLIC CONDITIONING :
Row for meters
2:00 on/1:00 off x 6 (18:00)
*Row at a pace you can sustain for each working interval, so that you can row about the same distance each time.
*Re-set the rower each inteveral and record the meters per round, score is total meters.
SATURDAY OCTOBER 21, 2023
OPEN GYM 0800 - 1000
October 9th - 14th, 2023
MONDAY October 9, 2023
Warm up!
2:00 run/bike/row
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 : 15 minutes to develop a 2 rep. Overhead Squat with 3 second hold at bottom Refer to Sept, 29
METABOLIC CONDITIONING :
For time:
30 Deadlifts
20 Front Squats
10 Squat Snatch
rest equal time
15 Deadlifts
10 Front Squats
5 Squat Snatch
Weight should be about 85-90% of your 5 rep. Squat Snatch or a weight that you can confidently complete for 10 reps.
TUESDAY OCTOBER 10, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 inch worms with seal & down dog
8 Bent over banded rows
8 Bootstrappers
8 Push ups
STRENGTH : Establish a 3 rep. Dumbbell Bench Press, Refer to Sept. 26
METABOLIC CONDITIONING :
For time:
Row 1,000 meters
Rest 3 minutes
Row 750 meters
Rest 2 minutes
Row 500 meters
Rest 1 minute
Row 250 meters
WEDNESDAY “Mash-Up” October 11, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 single arm DB high pulls
10 Air squats
10 single arm DB presses
10 bench dips
10 Wallball deadlifts
10 Wallball front squats
METABOLIC CONDITIONING :
AMRAP 8 minutes:
200m run
10 Jump Squats
10 Ring Dips
AMRAP 8 minutes:
10 Medball Cleans, 20/14
10 Push-ups
10 Medball sit ups
AMRAP 8 minutes:
50 Mountain Climbers
10 single DB alternating Devil’s Press
20 alternating DB snatch
*Rest 4 minutes between workouts.
TEAM THURSDAY OCTOBER 12, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 Bootsrappers
8 Banded good mornings
8 Banded presses
8 Arch/Hollow swings
TEAM STRENGTH : 15 minutes to establish a team 2 rep. Power Clean “touch & go” Oct. 2
TEAM METABOLIC CONDITIONING :
Teams of 2
For Time:
4 Rounds
30 cal bike
10 Pull ups/ring rows
20 Thrusters (95/65)
3:00 Rest
4 Rounds
30 cal bike
10 Toes to bar/Knee raises/V-ups
20 Power cleans **add weight from thrusters (135/95)
*One partner works at a time. If Team of 3, 2 partners shadow
*Partition reps as desired.
FRIDAY OCTOBER 13, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back)
8 Hips down push ups
8 Air squats
8 Deadbugs
STRENGTH : 15 minutes to establish a 1 rep. Sumo Deadlift (Sept. 19)
METABOLIC CONDITIONING :
Every 2 minutes until the required repetitions cannot be completed in the given time:
Run 200 meters
1 burpee
Run 200 meters
2 burpees
continue adding 1 burpee per round
SATURDAY OCTOBER 14, 2023
OPEN GYM 0800 - 1000
Oct. 2nd - 7th, 2023
Monday October 2, 2023
Warm up!
2:00 run/row/bike/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded good mornings
8 band pass through
8 dead bugs
Then: 2 x:30 banded wrist stretch and calf stretch each side
STRENGTH: 15 minutes to establish a team 3 rep. Power Clean “touch & go” Sept. 21
METABOLIC CONDITIONING :
21-15-9 reps for time of:
Pull-ups
Burpee box overs (24/20”)
TUESDAY OCTOBER 3, 2023
Warm up!
2:00 Run!!
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Push ups
8 Banded pull aparts
1-2x :30 calf stretch each side
STRENGTH : 15 minutes to establish a 1 rep. Push Jerk (no press-outs) Sept. 22
METABOLIC CONDITIONING :
10 rounds for time of:
200-m run
10 deficit push-ups (use 2 25# or 45# plates)
WEDNESDAY “Mash-Up” October 4, 2023
Warm up!
2:00 row/bike/ski
2 Round
10 bootstrappers
10 single arm presses
10 goblet squats
10 kettlebell swings
10 arch/hollow swings
Then: Warm up Deadlift
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
20/15 Calories, Air bike
24 Lateral jumps over bar
9 Deadlifts, 275/185
AMRAP 9 minutes of:
500m Row
15 Kettlebell Swings, 53/35
10 Goblet Squats, 53/35
AMRAP 9 minutes of:
400m Run
12 single arm alternating Push Jerks, 50/35 35/20
4 Bar Muscle-ups -or- 6 C2B pull-ups -or- 8 pull-ups
rest 3 minutes between
TEAM THURSDAY October 5, 2023
Warm up!
2:00 run/row/bike/ski
2 Rounds for quality
8 air squats
8 PVC Passthroughs
8 alternating lunges
8 Scap only pull ups
Then: 1:00 bottom of squat hold
TEAM STRENGTH: 15 minutes to establish a 1 rep. team Back Squat refer to Sept. 25
TEAM METABOLIC CONDITIONING :
Teams of 2
20:00 AMRAP
Partner 1: 500m row
Partner 2: Works through:
10 Power cleans
10 Shoulder to overhead
10 Toes to bar
*While one partner completes the row, the other partner will work through rounds of the three movements (the AMRAP). Switch at the end of each row, and continue where your partner leaves off.
*Work on the reps/rounds cannot begin until the partner is rowing.
FRIDAY OCTOBER 6, 2023
Warm up!
2 Rounds for quality
1:00 single unders/2nd minute double unders
8 Air squats
8 Banded good mornings
8 Push ups
8 Glute bridges
STRENGTH : 10 sets of 10 rep. D.B. Bench Press (partner up and steam through!!!)
METABOLIC CONDITIONING :
For time of:
30 Double-Unders
25 Box Reverse Hypers
20 AbMat or GHD
Run 800 meters
20 AbMat or GHD
25 Box Reverse Hypers
30 Double-Unders
SATURDAY OCTOBER 7, 2023
OPEN GYM 0800 - 1000
Sept. 25th - 30th, 2023
MONDAY SEPT. 25, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC passthroughs
8 Goblet squats
8 scap only pull ups
1:00 each side banded hip stretch
STRENGTH: 15 minutes to establish a 2 rep. Back Squat / refer to Sept. 14
METABOLIC CONDITIONING :
21-18-15-12-9-6 reps for time of:
Dumbbell front squats
Toes-to-bars
♀ 35-lb DBs ♂ 50-lb DBs
TUESDAY SEPT. 26, 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 Banded pull aparts
8 Bench dips
STRENGTH : Establish a 5 rep. Dumbbell Bench Press
METABOLIC CONDITIONING :
"Elizabeth"
21-15-9 reps for time of:
Squat Clean, 135/95
Ring Dips
WEDNESDAY “Mash-Up” September 27, 2023
Warm up!
2:00 Run!!
1 Round
10 air squats
10 single arm DB high pulls (each arm)
10 single arm DB strict press (each arm)
10 ring rows
5 burpees
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
100m Run
10 jump squats holding dumbbells (50/35)
5 strict pull ups
AMRAP 8 minutes of:
1 mile Air Bike
500m Row
AMRAP 8 minutes of:
5 Devil's Press (50/35)
10 V-ups or GHD sit ups
*Rest 3 minutes between workouts.
TEAM THURSDAY SEPT. 28, 2023
Warm up!
2 Rounds for quality
1:00 single unders/2nd round double unders
4 Sumo stance inch worms (out and back, no push up)
8 Bootstrappers
8 Arch/hollow swings
8 Kettlebell swings
TEAM STRENGTH : 15 minutes to establish a team 1 rep. Sumo Deadlift (Sept. 19)
TEAM METABOLIC CONDITIONING :
In teams of 2 complete the following:
100 Double unders/200 Single unders
100 Pull ups/Ring rows
100 Wall balls
100 Russian Twists
*One partner works at a time. Partition work as desired. Can be any order/set of movements. You do not have to complete all reps before moving on to next movement, just need to complete all reps in any order.
*If a team of 3, 2 partners shadow
FRIDAY SEPT. 29, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds
8 air squats, pause in the bottom
8 PVC pass throughs
8 Sampson stretches
8 PVC overhead squats
Then 2:00 - stretching tight areas for Overhead squat!
STRENGTH : 15 minutes to develop a 3 rep. Overhead Squat with 3 second squat hold SEPT. 18
METABOLIC CONDITIONING :
Complete as many reps as possible in 12 minutes of:
1 overhead squat @50% of 3 Rep
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.
Barbell comes from the floor!
SATURDAY SEPT. 30, 2023
OPEN GYM 0800 - 1000
SEPT. 18th - 23rd, 2023
MONDAY SEPT. 18, 2023
Warm up!
2 Rounds for quality
1:00 Single unders/2nd Rd Double unders
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 : 15 minutes to develop a 5 rep. Overhead Squat with 3 second hold at bottom
METABOLIC CONDITIONING :
5 Rounds for time:
50 Double-unders
30 Hollow Rocks
30 Push-ups
20 KettleBell Swings (Russian)
TUESDAY SEPT. 19, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back)
8 Hips down push ups
8 Bootstrappers
8 Deadbugs
STRENGTH : 15 minutes to establish a 2 rep. Sumo Deadlift (Sept. 8)
METABOLIC CONDITIONING :
4 rounds for time of:
6 Bar Muscle-ups or Chest to Bar
12 Box step-ups with a pair of DB’s
18/12 Calories, Air Bike
WEDNESDAY “Mash-Up” September 20, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 banded presses
10 goblet squats
10 box or bench dips
10 arch/hollow swings
1 rounds
10 Barbell Romanain Deadlifts
10 Hang Power Cleans
10 Strict Press
10 Front Squats
Then: Warm up Squat Clean and Jerk.
METABOLIC CONDITIONING :
AMRAP 9 minutes of::
3 Squat Cleans, 185/135
3 Ring Dips (Muscle-ups)
AMRAP 9 minutes of:
15/10 Calories, Air Bike
50 Single-unders
5 Push Jerks, 155/105
AMRAP 9 minutes of:
200m run
10 Knees-to-elbows
200m run
10 Toes-t-bar
200m run
10 V-ups
*Rest 4 minutes between workouts.
TEAM THURSDAY SEPT. 21, 2023
Warm up!
2:00 run/row/bike/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 banded good mornings
8 band pass throughs
8 dead bugs
Then: 2 x:30 banded wrist stretch and calf stretch each side
TEAM STRENGTH: 15 minutes to establish a team 4 rep. Power Clean “touch & go” Sept.11
TEAM METABOLIC CONDITIONING :
In teams of 2 or 3 complete the following:
For Time:
2000m row
1000m run
500m ski
*Partition as desired. One partner works at a time.
*Stagger the start so that the ski will be open for each team.
FRIDAY SEPTEMBER 22, 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 2 rep. Push Jerk (no press-outs) Sept. 12
METABOLIC CONDITIONING :
10 Rounds for time:
20/15 calorie row
15 Sit-ups
5 Strict Pull-ups, weighted
(25:00 time cap)
SATURDAY SEPTEMBER 23, 2023
OPEN GYM 0800 - 1000
SEPT. 11th - 16th, 2023
MONDAY SEPT. 11, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC good mornings
8 alternating lunges
8 Scap only pull ups
Then: 2x :30 banded wrist stretches
STRENGTH: 15 minutes to establish a 5 rep. Power Clean “touch & go”
METABOLIC CONDITIONING :
AMRAP 20 minutes of:
400m Run
3 Rope Climbs, 15 ft./Pull to standing/6 strict pull ups
20 goblet lunges
10 Toes-to-bar
TUESDAY SEPTEMBER 12, 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 3 rep. Push Jerk (no press-outs) Sept. 1
METABOLIC CONDITIONING :
"SQT"
3 Rounds for time of:
10 Ground to Overhead (snatch or clean & jerk), 95/65
200m Run
WEDNESDAY “Mash-Up” September 13, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 boot strappers
10 PVC Pass through
10 Hips down push ups
10 Box or bench dips
10 PVC overhead squats
Then: Warm up to your overhead squat weight, then from there, warm up the deadlift.
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
5 Deadlifts, 275/185
10 Burpees
AMRAP 7 minutes of:
10 Overhead or Front Squats, 135/95
50 Double-unders/100 singles
Amrap 7 minutes of:
5 muscle-ups/10 ring dips
25 wall-ball shots
30/20 calorie bike
*Rest 5 minutes between work
TEAM THURSDAY SEPT. 14, 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
TEAM STRENGTH: 15 minutes to establish a 3 rep. team Back Squat refer to Sept. 4
TEAM METABOLIC CONDITIONING :
20:00 AMRAP
@4:00 on/1:00 off (4 Rounds)
24 Cals on row (as a team)
12 Synchro Kettlebell swings - bell up top at same time
12 Partner Russian twists - passing wallball to each side
*Continue where you leave off after each rest
FRIDAY SEPT. 15, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 Air squats
8 Banded press
8 Push ups
8 Arch/hollow swings
STRENGTH : Establish a 1 rep. Bench Press
METABOLIC CONDITIONING :
21-15-9 reps of:
GHD / AbMat sit-ups (2x reps. 42 - 30 - 18)
Push Press, 115/75
Chest-to-bar pull-ups
SATURDAY SEPT. 16, 2023
OPEN GYM 0800 - 1000
Sept. 4th - 9th, 2023
MONDAY SEPT. 4, 2023
Warm up!
2:00 RUN!!
2 Rounds for quality
8 goblet squats
8 strict DB Presses (both arms together)/Pike HSPU (2nd round)
8 glute bridges
8 ring rows (1st round)/8 ring dips (2nd round)
Then: 1:00-2:00 banded ankle stretch
STRENGTH: 15 minutes to establish a 5 rep. Back Squat
METABOLIC CONDITIONING :
For time:
Run 800 meters
Then, 4 rounds of:
2 strict muscle ups
4 strict handstand push ups (no Abmat)
8 kettlebell swings (70/53)(53/35)
Scale, 4 rounds of:
4 toe supported strict muscle ups or 8 strict pull ups
6 strict HSPU on AbMats or Pike HSPU
8 kettlebell swings
Then, run 800 meters
TUESDAY SEPT. 5, 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 Banded good mornings
8 Push ups
STRENGTH : Establish a 2 rep. Bench Press for a heavy four cycles (Aug 22)
METABOLIC CONDITIONING :
2016 CrossFit Games Event 10 - 100%
For time:
40 box jumps
20 D-ball cleans
♀ 24-in box, 100-lb cleans
♂ 30-in box, 150-lb clean
WEDNESDAY “Mash-Up” September 6, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 Bootstrappers
10 Single arm DB high pull (each arm)
10 Hips down push ups
10 Single arm DB strict press (each arm)
10 Arch/Hollow swings
Then: Warm up all three DB weights and pull ups/bar muscle ups.
Set out equipment.
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
8 alternating single arm DB thruster
8 Burpees
8 Pull-ups/Ring rows
AMRAP 8 minutes of:
6 alternating single DB thruster (next heavier DB)
6 Lateral burpee over DB
6 Chest-to-bar Pull-ups/Pull ups
AMRAP 8 minutes of:
4 alternating single DB thruster (next heavier DB)
4 Burpee Box Jump Overs, 24"/20"
4 Bar Muscle-ups/Chest to Bar Pull up
*Rest 4 minutes between workouts.
TEAM THURSDAY SEPT. 7, 2023
Warm up!
2:00 Run/Bike/Row/Ski
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!
TEAM STRENGTH : 15 minutes to establish a best 1Rm Squat Snatch (refer to Aug 28)
TEAM METABOLIC CONDITIONING :
10 Rounds for time:
250m row
10 Power cleans
10 Toes to bar or V-ups
*One partner works at a time. Will not share reps. One partner must complete all reps of each movement, then alternate until all work is done. ExampleL Partner 1 completes 250 row, Partner 2 completes 10 Power cleans, Partner 1 completes Toes to bar, Partner 2 completes row, Partner 1 to completes cleans, Partner 2 completes Toes to bar, etc.
FRIDAY SEPT. 8, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back)
8 Hips down push ups
8 Bootstrappers
8 Deadbugs
STRENGTH : 15 minutes to establish a 3 rep. Sumo Deadlift (compare to your 3 rep. regular??? & Aug. 29)
METABOLIC CONDITIONING :
Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats
♀ 185 lb ♂ 275 lb
Rest 1 minute. Repeat for a total of 5 cycles.
SATURDAY SEPT. 9, 2023
OPEN GYM 0800 - 1000
Aug. 28th - Sept. 2nd, 2023
MONDAY AUGUST 28, 2023
Warm up!
2:00 Run/Bike/Row/Ski
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: 15 mins. to work on / establish a 2 rep. Squat Snatch (technique, mobility and quality) August 17
METABOLIC CONDITIONING :
10 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 30-lb. DBs ♂ 45-lb. DBs
TUESDAY AUGUST 29, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back)
8 Kettlebell swings - light/medium weight
8 Bootstrappers
8 Hips down push ups
STRENGTH : 15 minutes to establish a 5 rep. Sumo Deadlift (compare to your 5 rep. conventional)
METABOLIC CONDITIONING :
For time:
1,000-meter row
Then, 5 rounds of:
15 push-ups
25 KB swings (overhead)
WEDNESDAY “Mash-Up” AUGUST 30, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 Banded presses
10 Banded good mornings
10 Arch/hollow swings
10 Pike Handstand push ups
1 Round
10 Barbell Romanian DL
10 Barbell Front Squats
10 Barbell Strict Press
Then: Warm up to your 50% Squat Clean and a Jerk - plan your weights for the workout.
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
5 Toes-to-bar
3 Ring Dips, strict
1 Power Clean (70%)
Amrap 7 minutes of:
5 Strict HSPU/Box HSPU
2 Box Jumps, 30"/24"
1 Squat Clean (60%)
Amrap 7 minutes of:
3 Wall Walks
2 Clean & Jerks (50%)
100m Run up hill and back
*Rest 5 minutes between workouts.
TEAM THURSDAY AUGUST 31, 2023
Warm up!
2 Rounds for quality
1:00 single unders/1:00 Crossover single unders
8 KB goblet squats
4/4 Single arm press with KB
8 glute bridges
4/4 single arm thrusters with KB
TEAM STRENGTH: 15 minutes to establish team 1 rep. Thruster total (refer to Aug. 21)
TEAM METABOLIC CONDITIONING :
For Time:
In teams of 2 complete the following:
800m run
100 Wallballs
100 Box jumps
100 Abmat sit ups
100 Crossover Single unders!! Or 200 Single unders
*One partner works at a time. Other partner rests. Partition work as desired.
*If a team of 3, 2 partners shadow
FRIDAY SEPTEMBER 1, 2023
Warm up!
2:00 Row!
2 Rounds for quality
4/4 World’s greatest stretch
4/4 Single Arm DB Strict Press
8 Goblet squats
8 Russian twists
STRENGTH : 15 minutes to establish a 5 rep. Push Jerk (no press-outs)
METABOLIC CONDITIONING :
For total time:
Row 1500 meters - rest is equal time to row
Row 1000 meters - rest is equal time to row
Row 500 meters
SATURDAY SEPTEMBER 2, 2023
OPEN GYM 0800 - 1000
AUG. 21st - 26th, 2023
MONDAY AUGUST 21, 2023
Warm up!
2:00 Row/Run/Bike/Ski
2 Rounds for quality
8 goblet squats
4/4 single arm press with KB
8 scap only pull ups
8 Russian twists with KB
STRENGTH: 15 minutes to establish 2 rep. Thruster (refer to Aug. 10)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 20 minutes of:
Row 300 meters
3 rope climbs , 15 ft or Rope pull to standing
TUESDAY AUGUST 22, 2023
Warm up!
2 Rounds for quality
1:00 single under jumps/ 2nd minute double unders
4 Inch worms with seal and down dog
8 Banded pull aparts
8 KB Romanian DLs
8 Push ups
STRENGTH : Establish a 3 rep. Bench Press for a heavy four cycles (Aug. 15)
METABOLIC CONDITIONING :
For time:
100 double-unders
50 AbMat sit-ups
50-ft handstand walk -or- 1 minute plank hold
50 AbMat sit-ups
100 double-unders
WEDNESDAY “Mash-Up” AUGUST 23, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 Banded good mornings
10 Scap only pull ups
10 Bootstrappers
10 Box or bench dips
Then: Warm up the deadlift and DB Bench Press
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
10 Goblet Squats
5 Strict Pull-ups
AMRAP 9 minutes of:
2 Deadlifts, 70% 1RM
5 Strict Ring Dips
AMRAP 9 minutes of:
5 D.B. Bench Press (70%)
15 second L-sit or L-sit leg raises
*Rest 4 minutes between workouts.
TEAM THURSDAY AUGUST 24, 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
TEAM STRENGTH: 1 rep. Front Squat week 3 (refer to August 14)
TEAM METABOLIC CONDITIONING :
15:00
Teams of 3!
Partner 1: Completes 1 Round of:
10 Hang power cleans (95/65)
10 Shoulder to overhead
Partner 2: Max effort burpees in the time it takes for Partner 1 to complete 1 Round
Partner 3: Rests
*Partner 1 and 2 must work at the same time. If one take a break, the other must too.
*Each partner can have their own barbell
*If there is a team of 2, then each partner will alternate Part 1 and Part 2, both taking a rest for the equal amount of time to complete the round. For example, Partner 1 does barbell, Partner 2 does burpees, this takes 1:00, both rest for 1:00 then Partner 2 does barbell and Partner 1 does box jumps, this takes :50 so rest :50, switch.
*Select a weight that can be completed UB for at least 3 rounds.
FRIDAY AUGUST 25, 2023
Warm up!
2:00 Run!
2 Rounds for quality
8 Air squats
8 Banded press
8 Alternating box step ups
8 Banded pull aparts
STRENGTH : 15 minutes to establish a 1 rep. Push Press (refer to August 11)
METABOLIC CONDITIONING :
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
SATURDAY AUGUST 26, 2023
OPEN GYM 0800 - 1000
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