January. 1st - 6th, 2024
Monday January 1st, 2024
Closed HAPPY NEW YEAR!!!
Tuesday January 2nd, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC good mornings
8 PVC snatch grip deadlifts
8 Russian twists
Then: 1:00 scorpion stretch each side
STRENGTH: 15 minutes to develop a 1 rep. quality Power Snatch (Dec.11)
METABOLIC CONDITIONING :
For time:
21-15-9 reps Echo-bike calories (or whatever bike is available)
Kettlebell goblet squats
WEDNESDAY “Monster Mash-Up” January 3rd, 2024
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 DB strict press
10 DB Romanian DL (not single leg!)
10 DB front squats
10 scap only pull ups
10 plank shoulder taps
10 hollow rocks
Wall walk skill work:
2-3 reps of partial walks - 2 steps with the hands
2-3 reps of full walk
Warm up hang clean-front squat-push press
METABOLIC CONDITIONING :
AMRAP 8 minutes (rest :30 seconds between each round of this):
12 Hang Clean 155/105
10 Front Squats 155/105
8 Push Press 155/105
AMRAP 8 minutes:
5 strict Chin-ups (underhand grip)
1 - 5 Wall Walk (if you have 1 - do 1, 4 step partial - cool)/5 Push up shoulder taps
AMRAP 8 minutes:
18 Calories Rowing
18 Dumbbell Thrusters, 35/20
*Rest 3 minutes between workouts
TEAM THURSDAY January 4th, 2024
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 alternating lunges
8 banded good mornings
8 hips down push ups
8 arch/hollow swings
Then: 1:00 each side calf stretch
SKILL : 10:00-15:00 Double Under Skill work!
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
SKILL : Double - Under skills & progression
TEAM METABOLIC CONDITIONING :
For time:
15:00 AMRAP
20 cal bike - partition as desired
10 synchro burpees - chest on the ground together
10 synchro toes to bar/knee raises/toes to kb - toes touch bar/KB; knees at chest
Friday January 5th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 bootstrappers
8 banded good mornings
8 arch/hollow swings
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 1 rep. Deadlift (Dec.26)
METABOLIC CONDITIONING :
5 rounds for time of:
4 push-ups
8 Burpees without push-up (squat-thrust)
12 dumbbell box step-overs
Saturday January 6th, 2024
OPEN GYM 0800 - 1000
Dec. 25th - Dec. 30th, 2023
MONDAY December 25th, 2023 CLOSED
MERRY CHRISTMAS!!!
TUESDAY December 26th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 bootstrappers
8 banded good mornings
8 arch/hollow swings
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 2 rep. Deadlift (Dec.11)
METABOLIC CONDITIONING :
4-5 rounds, each for time, of:
500-meter row
Rest 2 minutes between row efforts
*Aim to make each of these a strong effort!
(must begin last round by 20:00)
WEDNESDAY “Monster Mash-Up” December 27th, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 kettlebell swings - light
10 goblet squats
10 Seated DB strict press
10 bench dips
10 KB Deadlifts
10 Russian twists
Warm up HSPU option: Box HPSU (hips must be over shoulders!), pike HPSU - on all options the head must touch the ground on each rep (can use an abmat)
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
2 Ring Muscle-ups ( sub. 4 ring dips)
4 Handstand Push-ups
8 Kettlebell Swings, 70/53
rest 4 minutes
AMRAP 6 minutes of:
20 Mountain climbers (L&R=1)
10 D-ball cleans over the shoulder, 100/70
5/5 D-ball Squats, 100/70
rest 4 minutes
AMRAP 6 minutes::
5 Thruster, 95/65
10 Burpee Box Jump Over, 24"/20"
TEAM THURSDAY December 28th, 2023
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 alternating lunges
8 banded good mornings
8 banded presses
8 deadbugs
Then: 1:00 each side calf stretch
SKILL : 10:00-15:00 Double Under Skill work!
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
SKILL : Double - Under skills & progression
TEAM METABOLIC CONDITIONING :
Team Grace - 30 Clean and Jerks for time 135/95
*All team members will complete 30 reps but only one person can work at a time.
*Split up reps as desired, while one team member is completing their reps, the other will rest.
*Teams of 3, 2 partners work at a time and rest together.
FRIDAY December 29th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 PVC pass throughs
8 Strict press with barbell
8 push ups
8 Bent over rows with barbell
8 arch/hollow swings
1:00 each side scorpion stretch
STRENGTH: 15 minutes to establish a 2 rep. Bench Press (Dec.8)
METABOLIC CONDITIONING :
For reps:
3 minutes of Bar muscle-ups/Chest to bar pull ups/Strict pull ups 3 minutes of shoulder presses
2 minutes of Bar muscle-ups/Chest to bar pull ups/Strict pull ups
2 minutes of shoulder presses
1 minute of Bar muscle-ups//Chest to bar pull ups/Strict pull ups
1 minute of shoulder presses
♀ 95 lb
♂ 135 lb
SATURDAY December 30th, 2023
OPEN GYM 0800 - 1000
Dec. 18th - Dec. 23rd, 2023
MONDAY December 18th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 cat-cow stretch
8 air squats/8 goblet squats 2nd round
8 single arm KB presses
8 glute bridges
:30 each side PVC front rack stretch
Then: 1:00 bottom of squat hold
STRENGTH: 15 minutes to establish a 1 rep. Front Squat. (Dec. 5th)
METABOLIC CONDITIONING :
For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches & Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs
♀ 16-kg kettlebell, 20-inch box
♂ 24-kg kettlebell, 24-inch box
TUESDAY December 19th, 2023
Warm up!
2 Rounds for quality
1:00 Tall single under jumps!
5/5 World’s greatest stretch
8 banded good mornings
8 banded rows
8 push ups
8 arch/hollow swings
1:00 each side scorpion stretch
STRENGTH : 15 minutes to establish a 2 rep. Bench Press (Dec.8)
METABOLIC CONDITIONING :
Annie
For Time:
50-40-30-20-10
Double-Unders or 2x Single unders
Sit-Ups
WEDNESDAY “Monster Mash-Up” December 20th, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 Airsquats
10 single arm DB press each side
10 alternating lunges
10 scap only pull ups
10 push ups
Warm up deadlift and OH lunges
METABOLIC CONDITIONING :
AMRAP 7 minutes:
24 Deadlifts, 225/155#
12 R-arm DB OH Lunge 50/35#
12 L-arm DB OH Lunge
rest 4 minutes
AMRAP 7 minutes:
35 Air Squats
20 Pull-ups
15 Floor DB Bench Press, 50/35
rest 4 minutes
AMRAP 7 minutes:
500m Row
20 V-Ups
TEAM THURSDAY December 21st, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
4 inch worms with seal and down dog
8 DB strict press (both arms)
8 bootstappers
8 DB deadlifts
Then: 1:00 each side calf stretch
SKILL : Double - Under skils & progression
TEAM METABOLIC CONDITIONING :
For time:
50 cal bike
50 Dumbbell Push Press
100 Weighted box step overs (holding 2 DBs)
50 Dumbbell Deadlifts
50 cal bike
Partition as needed. One partner works at a time. If team of 3, one partner shadows.
FRIDAY December 22nd, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC good mornings
8 PVC snatch grip deadlifts
8 DB Presses (both arms together)
Then: 1:00 scorpion stretch each side
STRENGTH: 15 minutes to develop a 1 rep. quality Power Snatch (Dec.11)
METABOLIC CONDITIONING :
10 rounds for time of:
5 power snatches (60% of 1 Rm)
10 Barbell roll-outs
SATURDAY December 23rd, 2023
OPEN GYM 0800 - 1000
Dec. 11th - Dec. 16th, 2023
MONDAY December 11th, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC good mornings
8 PVC snatch grip deadlifts
8 DB Presses (both arms together)
Then: 1:00 scorpion stretch each side
STRENGTH : 15 minutes to develop a 2 rep. quality Power Snatch (take a good set-up between reps.) Nov. 28
METABOLIC CONDITIONING :
Holleyman
30 rounds for time of:
5 wall-ball shots
3 handstand push-ups/box HSPU/pike HSPU
1 power clean
♀ 14-lb ball, 155-lb clean
♂ 20-lb ball, 225-lb clean
20:00 time cap!
*Pick HSPU version and weight that allows for about :45/round
TUESDAY December 12th, 2023
Warm up!
2:00 Bike/Row/Ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 bootstrappers
8 banded good mornings
8 arch/hollow swings
1:00 banded trap stretch
STRENGTH: 20 minutes to establish a 3 rep. Deadlift (Nov.20)
METABOLIC CONDITIONING :
FRAN
21-15-9 reps for time of:
♀ 65 lb ♂ 95 lb
5:00 minute time cap
Select weight and pull up variation that you can do in big sets.
WEDNESDAY “Monster Mash-Up” December 13th, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 hips down push ups
10 goblet squats
10 single leg Romanian DL each leg
10 scap only pull ups
10 hollow rocks
Then with empty barbell:
10 Deadlift
10 Hang power cleans
10 Front squats
10 Strict Press
Warm up squat cleans and push jerks
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
4 Squat cleans, 95/65#
8 Deadlifts (same Bar)
12 Push - Ups (Rx. is hands on Barbell - you stabilize the roll)
rest 4 minutes
AMRAP 8 minutes ascending ladder 3-6-9-12-15… of:
Shoulder to Overhead, 95/65#
Toes-to-bar
rest 4 minutes
AMRAP 8 minutes of:
15 Box jumps
10 alternating DB power snatch 50/35#
TEAM THURSDAY December 14th, 2023
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 air squats
4/4 single arm DB Presses
8 alternating lunges
8 bench dips
8 scap only pull ups
Then: 1:00 each side calf stretch
SKILL : 10:00-15:00 Double Under Skill work!
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
For time:
4 Rounds
10/8 calorie bike
10 wall balls
10 dips
5:00 Rest
4 Rounds
15/10 calorie row
10 DB thrusters
10 pull ups/jumping pulls/ring rows
*Alternate rounds. One partner completes a full round of each exercise before the next partner starts. (Each will do 3 rounds)
FRIDAY December 5th, 2023
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 bootstrappers
8 banded presses
8 banded good mornings
8 banded bent over rows
Then:
Footwork for jerk - 10 good reps of either push or split
With empty barbell
10 strict press
10 push press
5-10 push jerks
5 split jerks
STRENGTH: 15 minutes to establish a QUALITY 5 rep. Jerk (push or split)
METABOLIC CONDITIONING :
For time:
Row 1,000 meters
30 DB bench presses
Row 1,000 meters
20 DB bench presses
Row 1,000 meters
10 DB bench presses
(scale 800m)
SATURDAY December 16th, 2023
OPEN GYM 0800 - 1000
Dec. 4 - Dec. 9, 2023
MONDAY December 4th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 Mountain climbers
8 Banded press
8 Alternating lunges
8 Banded pull aparts
1:00 each side banded overhead lat stretch
STRENGTH : 15 minutes to establish a 5 rep. Push Press
METABOLIC CONDITIONING :
5 rounds for time:
500-meter row
10 single dumbbell alternating shoulder presses
30 lunge steps
♀ 25-lb DBs ♂ 35-lb DBs
TUESDAY December 5th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 cat-cow stretch
8 air squats/8 goblet squats 2nd round
8 PVC passthroughs
8 glute bridges
:30 each side PVC front rack stretch
Then: 1:00 bottom of squat hold
STRENGTH: 15 minutes to establish a 2 rep. Front Squat. (Nov. 14)
METABOLIC CONDITIONING :
For time:
30 - 25 - 20 - 15 - 10 reps for time of:
Med.Ball supine Russian Twists
Single under crossovers or 2x single unders
WEDNESDAY “Monster Mash-Up” December 6th, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 single arm DB high pulls
10 bootstrappers
10 single arm DB presses
10 sit ups
METABOLIC CONDITIONING :
AMRAP 9 minutes:
10 alternating MedBall Cleans
10 Box Jumps, 24"/20"
rest 4 minutes
AMRAP 9 minutes:
5 Pull-ups
10 Russian Kettlebell Swings, 53/35
15 Calories, Air Bike
rest 4 minutes
AMRAP 9 minutes:
30 Wallballs
30 Sit-ups or GHDs
TEAM THURSDAY December 7th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
4 inch worms with seal and down dog
8 PVC pass throughs
8 bootstappers
8 bench dips
Then: 1:00 each side calf stretch
SKILL : 10:00-15:00 Double Under Skill work!
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
Prep
1-3 sets of 10-15 high, slow single unders
1-3 sets of 10-15 penguin jumps to get the timing of the jump
Work through or stay at level until you master it:
1) 2-3 single jumps into 1 double under. Stop and reset each attempt
Stay at this level until you can do at least 10 successful sets
2) 2-3 single jumps into 2-3-4-5 double unders. Stop and reset each attempt. Once you can complete 10 sets of 2, then move to 3, then 4.
Stay at this level until you can do at least 10 successful sets of 2-3 singles into 5 doubles.
3) 1 single jump into increasing sets of 5 double unders - 5-10-15-etc.
Stay at this level until you can pass through the increasing sets of 5 up to 30 double unders without any trips
4) No single jump! straight into double unders increasing sets of 5 double unders
5) Mastery is increasing sets until you reach 50 double unders without any trips!
TEAM METABOLIC CONDITIONING :
20:00 E2MOM
Teams of 2-3 people
Station 1) Calories ski erg
Station 2) Ring dips/Bench dips
Station 3) Sled push - switch partners every 50’ (down and back)
Station 4) 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 December 8th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
5/5 World’s greatest stretch
8 banded good mornings
8 banded rows
8 push ups
8 arch/hollow swings
1:00 each side scorpion stretch
STRENGTH : 15 minutes to establish a 3 rep. Bench Press (Nov.27)
METABOLIC CONDITIONING :
4 rounds for time:
20 Box Reverse Hyper
15 toes-to-bars
SATURDAY December 9th, 2023
OPEN GYM 0800 - 1000
Nov. 27 - Dec. 2, 2023
MONDAY NOVEMBER 27, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 bootstrappers
8 banded rows
8 banded good mornings
8 push ups
STRENGTH: 15 minutes to establish a 4 rep. Bench Press (Nov.16)
METABOLIC CONDITIONING :
4 Rounds for time of:
10 alternating Bag over the shoulder cleans
500m row
TUESDAY NOVEMBER 28, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 Alternating lunges
8 Scap only pull ups
1:00 each side scorpion stretch with arm at 45 degree angle - warm up for overhead position
STRENGTH : 15 minutes to develop a 3 rep. quality Power Snatch (take a good set-up between reps.) Nov. 17
METABOLIC CONDITIONING :
5 Rounds for time:
20 single DB overhead Lunges (10 per arm)
20 AbMat Sit-ups or GHD
10 Strict pull ups
WEDNESDAY “Monster Mash-Up” NOVEMBER 29, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 kettlebell singes
10 goblet squats
10 single arm KB presses
10 arch-hollow swings
10 hips down push ups
Warm up DB Deadlift, hang clean and push jerks
METABOLIC CONDITIONING :
AMARAP 9 minutes of:
1 round of Cindy (5 push-ups - 10 Pull-Ups - 15 Air Squats)
1 round of DB “DT” (12 DB deadlifts - 9 DB hang cleans - 6 DB push jerks
♀ 35-lb DBs ♂ 50-lb DBs
AMRAP 9 minutes of:
20 calories rowing
10 burpees over the rower
AMRAP 9 minutes of:
5 Goblet squats
10 kettlebell swings 53/35
35 double-unders
rest 4 minutes between each round
TEAM THURSDAY NOVEMBER 30, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal & down dog
8 Alternating box step ups
8 Bootstrappers
8 Deadbugs
1:00 banded trap stretch
TEAM STRENGTH : 15 minutes to establish a 3 rep. Deadlift Nov.20
TEAM METABOLIC CONDITIONING :
4:00 on/1:00 off x 5
200ft tag team farmer's carries - heavy!
15 synchro box jumps
10 partner wall ball sit ups
*Complete as many rounds and reps as a team. Continue where you leave off after each break.
*Farmer carry 25' down and back, one partner goes at at a time, alternate every 50'
*Synchro box jump, show control at the top of box before starting next rep.
*Feet touching. Wall ball passes overhead, pass to partner.
FRIDAY DECEMBER 1, 2023
Warm up!
2:00 Run/Bike/Row
2 Rounds for quality
8 air squats/8 goblet squats 2nd round
8 banded presses
8 banded good mornings
8 Russian twists
Then: :30 banded wrist stretch each side/:30 ankle stretch each side
STRENGTH: 20 minutes to establish a 1 rep. Squat Clean - proper set-up. (Nov. 21)
METABOLIC CONDITIONING :
Every 2 minutes until the required repetitions cannot be completed in the given time:
40 Double Unders
2 GHD sit ups or 4 Abmat sit ups
40 Double-Unders
4 GHD sit ups or 6 Abmat sit ups
continue adding 2 sit ups per round.
SATURDAY DECEMBER 2, 2023
OPEN GYM 0800 - 1000
November 20 - 25, 2023
MONDAY NOVEMBER 20, 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 : 20 minutes to establish a 4 rep. Deadlift Nov.9
METABOLIC CONDITIONING :
Complete as many reps as possible in 14 minutes of:
2 Med.Ball squat cleans
2 push-ups feet on the ball
rest :30 seconds
3 Med.Ball squat cleans
3 push-ups feet on the ball
rest :30 seconds
4 Med.Ball squat cleans
4 push-ups feet on the ball
rest :30 seconds
Continue pattern to 14 minutes
TUESDAY NOVEMBER 21, 2023
Warm up!
2:00 Run!
2 Rounds for quality
8 air squats/8 goblet squats 2nd round
8 PVC passthroughs
8/8 single leg Romanian DL
8 scap only pull ups
Then: :30 banded wrist stretch each side/:30 ankle stretch each side
STRENGTH: 20 minutes to establish a 2 rep. Squat Clean - just enough time between reps. for a proper set-up. (Nov. 10)
METABOLIC CONDITIONING :
21 - 15 - 9 reps for time:
box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
calorie row
WEDNESDAY “Monster Mash-Up” NOVEMBER 22, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 hips down push ups
10 kettlebell swings - light
10 goblet squats
10 bench dips
10 Russian twists
METABOLIC CONDITIONING :
AMRAP 6 minutes of (or completion and extra rest):
30 KB Swings (overhead)
10 Burpee Box Jump Overs, 24"/20"
20 KB Swings (overhead)
20 Burpee Box Jump Overs, 24"/20"
10 KB Swings (overhead)
30 Burpee Box Jump Overs, 24"/20"
AMRAP 6 minutes of:
500m Row
12 Floor DB Bench Press
AMRAP 6 minutes of:
5 Ring Dips
15 D-Ball slams
*Rest 3 minutes between workouts.
TEAM THURSDAY NOVEMBER 23, 2023 - Thanksgiving Day!
OPEN GYM 8-10am: Sign up early!!
CLEAN YOUR PLATE WORKOUT
For Time:
10 Burpee on plate
20 Squat jumps
30 OH lunge
40 Ground to overhead
50 Russian twists
Run 400m with plate
50 Russian twists
40 Ground to overhead
30 OH lunge
20 Squat jumps
10 Burpee on plate
*Use a plate for all movements!
*Can be done solo or as a team
FRIDAY NOVEMBER 24, 2023 - Black Friday!
GYM CLOSED!!
SATURDAY NOVEMBER 25, 2023
OPEN GYM 0800 - 1000
November 13 - 18, 2023
MONDAY NOVEMBER 13, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
:30 single under jumps
8 Mountain climbers
8 Banded press
8 Banded pull aparts
8 Russian twists
STRENGTH : 15 minutes to establish a 1 rep. Strict Press (Nov.2) hopefully as good as your previous 1 rep.
METABOLIC CONDITIONING :
3 rounds for time of:
500-meter row
50 double-unders
15 burpees
TUESDAY NOVEMBER 14, 2023
Warm up!
2 Rounds for quality
8 air squats
8 PVC pass throughs
4/4 single arm DB press
8 glute bridges
Then: 1:00 bottom of squat hold
STRENGTH: 15 minutes to establish a 3 rep. Front Squat. (Nov.3)
METABOLIC CONDITIONING :
Every 5 minutes for 4 rounds complete:
30 AbMat sit-ups/GHD
20 seated D.B. strict press
10 power snatches
**Rest remainder of time in the 5:00 window.
WEDNESDAY “Monster Mash-Up” NOVEMBER 15, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 single arm DB high pulls
10 bootstrappers
10 single arm DB presses
10 sit ups
Then:
10 barbell deadlift
10 barbell strict press
10 barbell hang cleans
10 barbell push jerks
Warm up to clean and jerk weight
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
20 Wall Balls, 20/14
5 Clean & Jerks 135/95 - 95/65
AMRAP 7 minutes of:
6 Strict toes to bar
6 single DB alternating Snatch 50/35
12 single DB alternating Devil’s Press
AMRAP 7 minutes of:
40 Double-unders
40 Med.Ball Russian Twists
*Rest 4 minutes between workouts.
TEAM THURSDAY NOVEMBER 16, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats
8 banded presses
8 banded pull aparts
8 arch/hollow swings
8 hips down push ups
TEAM STRENGTH: 15 minutes to establish a 5 rep. Bench Press
TEAM METABOLIC CONDITIONING :
For Time:
Teams of 2
10 Rounds
5 thrusters 115/85 - should be on the heavier side!
10 push ups
12/10 calories on bike
*One partner completes a full round at a time, other partner rests (each partner does 5 rounds). Goal is about 2:00/round.
FRIDAY NOVEMBER 17, 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 Dead bugs
Then: :30-1:00 each side scorpion stretch with arm at 45 degree angle (warm up for overhead snatch position)
STRENGTH : 20 minutes to develop a 4 rep. quality Power Snatch (take a good set-up between reps.) Nov. 7
METABOLIC CONDITIONING :
Every 2 minutes until the required repetitions cannot be completed in the given time:
Run 200 meters or Bike 12/10 cals
2 Pull-Ups
Run 200 meters or Bike 12/10 cals
4 Pull-Ups
continue adding 2 Pull-Ups per round. IF YOU HAVE BAR MUSCLE-UPS - 1, then 2, then 3, etc.
SATURDAY NOVEMBER 18, 2023
OPEN GYM 0800 - 1000
November 6 - 11, 2023
Monday November 6, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 bootstrappers
8 scap push ups
8 goblet squats
8 push ups
Then: :30 banded wrist stretch each side & :30 banded ankle stretch each side
STRENGTH: Establish a 1 rep. Dumbbell Bench Press, Refer to Oct. 26
METABOLIC CONDITIONING :
Complete as many reps as possible in 16 minutes of:
2 front squat
2 deficit push-ups
4 front squat
4 deficit push-ups
6 front squat
6 deficit push-ups
Etc., adding 2 reps to each movement each round.
Can use rings or plates for deficit
TUESDAY NOVEMBER 7, 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 alternating lunges
Then: :30-1:00 each side scorpion stretch with arm at 45 degree angle (warm up for overhead snatch position)
STRENGTH : 20 minutes to develop a 5 rep. quality Power Snatch (take a good set-up between reps.
METABOLIC CONDITIONING :
3 rounds for time of:
20 kettlebell swings
20 Goblet lunges with KB.
♀ 24 kg ♂ 32 kg
WEDNESDAY “Monster Mash-Up” NOVEMBER 8, 2023
Warm up!
2:00 Jump rope! Singles and doubles
1 Round
5 inch worms with seal and down dog
10 banded presses
10 air squats
10 band pull aparts
10 hips down push ups
10 scap pull ups
Warm up hang power clean and push press.
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
30 Double-unders
10 Hang Power Cleans, 95/65
30 Double-unders
10 Push Press, 95/65
AMRAP 8 minutes of:
10 Pull-ups, strict
30 weighted Rolling Get-ups 10#
AMRAP 8 minutes of:
30 Calories, Rowing
10 Push-ups, hand-release
*Rest 4 minutes between workouts.
TEAM THURSDAY NOVEMBER 9, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
4/4 Single arm DB press
8 Bootstrappers
8 Deadbugs
8 Arch/hollow swings
1:00 trap release stretch
TEAM STRENGTH : 15 minutes to establish a 5 rep. Deadlift (5 week series of 5 - 4 - 3 - 2 & 1 rep.)
TEAM METABOLIC CONDITIONING :
20:00 time frame
Teams of 2
Partner 1: 24/20 Calories on bike (should be about 2:00)
Partner 2: Works through as many reps as possible of:
10 Alternating DB Snatch (53/35)
10 Box jumps
10 Toes to bar
*While one partner completes the bike, the other partner will work through rounds of the three movements. Switch at the end of each bike, and continue where your partner leaves off.
*Work on the reps/rounds cannot begin until the partner is biking.
FRIDAY NOVEMBER 10, 2023
Warm up!
2:00 Run!
2 Rounds for quality
8 air squats/8 goblet squats 2nd round
4/4 single leg Romanian DL with Kettlebell
8 banded good mornings
8 glute bridges
Then: :30 banded wrist stretch each side/:30 ankle stretch each side
STRENGTH: 15 minutes to establish a 3 rep. Squat Clean - just enough time between reps. for a proper set-up. (Oct. 31)
METABOLIC CONDITIONING :
Every 2 minutes until the required repetitions cannot be completed in the given time:
Run 200 meters or 250m row
2 Over the Shoulder alternating Sandbag or D-Ball or Med. Ball
Run 200 meters or 250m row
4 Over the Shoulder alternating Sandbag or D-Ball or Med. Ball
continue adding 2 over the shoulders per round
SATURDAY NOVEMBER 11, 2023
OPEN GYM 0800 - 1000
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