Steve Wetterer Steve Wetterer

March 18th - 23rd, 2024

MONDAY MARCH 18, 2024

Warm up!

2:00 row/bike/ski

2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 Russian KB swings - light
8 banded bent over rows

STRENGTH : 15 minutes to establish a 5 rep. single dumbbell Strict Press each arm (# is what both arms can do)

METABOLIC CONDITIONING :

Complete as many rounds and reps as possible in 8 minutes of:
25-foot handstand walk (Sub. 20 alternating shoulder taps in tripod or on-box inversion)
10 kettlebell swings (Russian - eye level)

♀ 53 lb
♂ 70 lb

TUESDAY   March 19, 2024

Warm up!
2:00 run/bike/row

2 Rounds for quality
8 air squats/2nd round goblet squats
8 hips down push ups
8 Samson stretches
8 glute bridge
:20/side PVC front rack stretch

1:00 kneeling wrist stretch

STRENGTH : 20 minutes to establish a 4 rep. Tempo FRONT Squat. 3 seconds lower / 3 second pause in squat / stand up fast! (March 11th)

NOTE - this 4 week series will stay with the 4 rep. with hopes of adding # each week. LAST WEEK - MAKE IT GOOD!

METABOLIC CONDITIONING :

21-15-9 reps for time of:
Dumbbell burpee deadlifts - double dumbbells
Weighted Box step overs - single dumbbell

WEDNESDAY “Monster Mash-Up” March 20th, 2024

Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
10 Bootstrappers
10 PVC pass throughs
10 Kettlebell swings - light
10 Box/Bench dips
10 Deadbugs

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
25 Box reverse Hypers
15 Ring Dips (bench dips)
10 Sit ups

AMRAP 8 minutes of:
40 cal. Bike
20 DB hang power cleans
10 DB Push Press

AMRAP 8 minutes of:
35 Double-unders
25 KB Swings (overhead)
15 Plank Jacks

*Rest 4 minutes between workouts

TEAM THURSDAY MARCH 21st, 2024

Warm up!

2:00 bike/ski/row

2 rounds
8 air squats
8 hips down push ups
8 Samson stretch
8 Hanging knee raises (strict)
2 Pull to standing

SKILL : 15 min. Rope Climbing

TEAM METABOLIC CONDITIONING :
Team Chipper

For time:
50 Deadlifts - (135/95)
50 Toes to bar/Knees to elbows
50 Power cleans - (95/65)
50 Pull ups/Ring Rows
50 Push press (65/45)

FRIDAY MARCH 22nd, 2024

Warm up!

2:00 Row/Ski/Bike

2 Rounds
:30 single under jumps/2nd round :30 double unders
8 bootstrappers
8 banded bent over rows
8 banded good mornings
8 hips down push ups

STRENGTH : 15 minutes to establish a 3 or 2 rep. Bench Press (March 8th)

METABOLIC CONDITIONING :
For time:
3 overhead squats
500-meter row
6 overhead squats
400-meter row
9 overhead squats
300-meter row
12 overhead squats
200-meter row
15 overhead squats
100-meter row

scale weight as needed - idea is to start heavy and decrease each round

♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb

SATURDAY MARCH 23, 2024

OPEN GYM 0800 - 1000

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Steve Wetterer Steve Wetterer

March 11th - 16th, 2024

MONDAY   March 11, 2024

Warm up!
2:00 run/bike/row

2 Rounds for quality
8 air squats/2nd round goblet squats
8 PVC pass throughs
8 light kettelbell swings
8 arch/hollow swings
:20/side PVC front rack stretch

1:00 kneeling wrist stretch

STRENGTH : 20 minutes to establish a 4 rep. Tempo FRONT Squat. 3 seconds lower / 3 second pause in squat / stand up fast! (Feb. 26th)

NOTE - this 4 week series will stay with the 4 rep. with hopes of adding # each week. This is week 3.

METABOLIC CONDITIONING :

For time:
40 kettlebell swings
40 knees-to-elbows
1 minute elbow plank
30 kettlebell swings
30 knees-to-elbows
1 minute elbow plank
20 kettlebell swings
20 knees-to-elbows
1 minute elbow plank
10 kettlebell swings
10 knees-to-elbows

♀ 35 lb
♂ 53 lb

TUESDAY MARCH 12th 2023

Warm up!

2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 PVC Sumo stance good mornings

1:00 banded trap stretch

STRENGTH : 15 minutes to establish a 1 rep. Sumo Deadlift (March 5th)

METABOLIC CONDITIONING :

2 sets for total time:
Row 2,000 meters/100 cals bike (Switch machines, 1 set of each)
Rest 4:00 between efforts.

WEDNESDAY “Monster Mash-Up” March 13th, 2024

Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
10 Bootstrappers
10 PVC pass throughs
10 Box/Bench dips
10 Glute bridges
10 Scap only pull ups

Then warm up Power Snatch and Power Clean

METABOLIC CONDITIONING :

AMRAP 7 minutes of:
7 Pull - Ups
7 Air squats
7 Ring - Dips

AMRAP 7 minutes of:
14 Power Snatch, 95/65
7 barbell Roll - Outs
14 Power Cleans, 95/65
7 barbell Roll - Outs

AMRAP 7 minutes of:
35 Double-unders
7 Burpees

*Rest 3 minutes between workouts

TEAM THURSDAY MARCH 14th, 2024

Warm up!

2:00 bike/ski/row

2 rounds
8 air squats
8 hips down push ups
8 Samson stretch
8 Hanging knee raises (strict)
2 Pull to standing

SKILL : 15 min. Rope Climbing

TEAM METABOLIC CONDITIONING :

5:00 AMRAP
2/3 Rope climbs (1 each partner)
10 Synchro air squats (hip open at top)

Rest 1:00

5:00 AMRAP
20/30 cal ski (10 cals per partner)
10 Synchro box jumps (hip open at top of box)

Rest 1:00

5:00 AMRAP
20/30 cal bike (10 cals per partner)
10 Synchro sit ups (hands touch feet)

*2 or 3 partner teams. Teams will spread across different stations and rotate after the rest.

FRIDAY MARCH 15th , 2024

Warm up!

2:00 run/bike/row

2 Rounds
8 air squats
8 banded air presses
8 banded good mornings
8 arch/hollow swings
8 glute bridges

STRENGTH : 10 minutes to work on squat clean mechanics and technique.

Build to a light 5 reps with good form. Each week we will add weight and drop the reps, building towards a heavy 1Rm.

METABOLIC CONDITIONING : CROSSFIT OPEN 24.3

All for time: 

5 rounds of:     
    10 thrusters, (95/65)(65/45)
    10 chest-to-bar pull-ups/jumping chest-to-bar pull ups/pull ups

Rest 1 minute, then:

5 rounds of: 
    7 thrusters (135/95)(95/65)
    7 bar muscle-ups/pull ups/chest-to-bar pull ups

Time cap: 15 minutes

SATURDAY MARCH 16th

OPEN GYM 0800 - 1000 CROSSFIT OPEN 24.3

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Steve Wetterer Steve Wetterer

March 4th - 9th, 2024

MONDAY March 4th, 2024

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squat
8 alternating Samson stretch

Then: 1:00 scorpion stretch each side

STRENGTH: 15 minutes to develop a 1 rep. QUALITY Power Snatch + Overhead Squat (FEB. 20th)


METABOLIC CONDITIONING :

Christine

3 rounds for time of:
500-meter row
12 bodyweight deadlifts
21 box jumps

♀ 20 in
♂ 20 in

TUESDAY March 5th 2023

Warm up!

2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 banded presses
8 PVC Sumo stance good mornings

1:00 banded trap stretch

STRENGTH : 15 minutes to establish a 2 rep. Sumo Deadlift (Feb. 23rd)

METABOLIC CONDITIONING :

30-20-10 reps for time of:
Hand release Push-Ups
Chest-to-bar pull-ups
Lateral lunges

WEDNESDAY “Monster Mash-Up” March 6th, 2024

Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 Air squats
10 Banded good mornings
10 Banded presses
10 Alternating lunges
10 Arch/hollow swings

METABOLIC CONDITIONING :

Amrap 5 minutes of:
8 alternating single DB Power Cleans
8 alternating single DB Thrusters

Amrap 5 minutes of:
20 sit ups
1 Round of "Cindy" (5 pull ups-10 push ups-15 airsquats)

Amrap 5 minutes of:
8 Burpees box - over
8 box pistols alternating

*Rest 3 minutes between workouts

TEAM THURSDAY MARCH 7th, 2024

Warm up!

2:00 row/bike/ski

2 rounds
8 bootstrappers
8 single arm DB high pulls ea. side
8 single arm DB strict press ea. side
8 single arm DB deadlifts ea. side
2 Pull to standing

SKILL : 15 min. Rope Climbing Skill!

TEAM METABOLIC CONDITIONING :

Team Open 24.1!

For Time (no time cap!)

21 DB Snatches arm 1
21 DB Snatches arm 2
15 DB Snatches arm 1
15 DB Snatches arm 2
9 DB Snatches arm 1
9 DB Snatches arm 2

90 Burpees

*While Partner 1 is working on their Snatches - Partner 2 will perform Burpees - Partner 2 will then do their Snatches and Partner 1 will continue on the burpees. The goal is to accumulate 90 burpees as a team and each Partner will complete 90 snatches (45 each arm) - scale the weight accordingly!

FRIDAY MARCH 8th, 2024

Warm up!

2:00 Row/Ski/Bike

2 Rounds
:30 single under jumps/2nd round :30 double unders
8 bootstrappers
8 banded bent over rows
8 banded good mornings
8 hips down push ups

STRENGTH : 15 minutes to establish a 4 or 3 rep. Bench Press (Feb. 5th)

METABOLIC CONDITIONING :
CROSSFIT OPEN 24.2

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts (185/125) (135/95)
50 double-unders/single unders

SATURDAY MARCH 9th

OPEN GYM CROSSFIT OPEN 24.2

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Steve Wetterer Steve Wetterer

Feb. 26th - March 2nd, 2024

THE CROSSFIT OPEN STARTS THURSDAY, FEB, 29TH…PROGRAMMING MAY CHANGE HERE OR THERE - CRUSH IT!!!

If you want to join the CrossFit Open World-Wide leaderboard you can sign up here!

MONDAY February 26th, 2024

Warm up!

2:00 run/bike/row
2 Rounds for quality
8 Bootstrappers
8 Cat-cow stretch
8 Alternating Samson stretch
8 Glute bridges
8 Scap only pull ups

1:00 bottom of the squat hold

STRENGTH : 20 minutes to establish a 4 rep. Tempo FRONT Squat. 3 seconds lower / 3 second pause in squat / stand up fast! (Feb. 13th)

NOTE - this 4 week series will stay with the 4 rep. with hopes of adding # each week. This is week 2.

METABOLIC CONDITIONING :

For reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats

TUESDAY February 27, 2024

Warm up!

2:00 row/bike/ski

2 Rounds for quality
8 air squats
8 banded presses
8 Russian KB swings - light
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

Goal this round; take your February 16th - 4 rep. and turn it into 5 rep. Last of this series.

METABOLIC CONDITIONING :

For reps:
3 minutes of shoulder taps in a handstand or plank
3 minutes of KB swings (Russian)
2 minutes of shoulder taps in a handstand or plank
2 minutes of KB swings (Russian)
1 minute of shoulder taps in a handstand or plank
1 minute of KB swings (Russian)

WEDNESDAY “Monster Mash-Up” February 28th, 2024

Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 Single arm DB press each side
10 Bootstrappers
10 Hips down push ups
10 Arch/hollow swings

Then: warm up Handstand Push ups and Deadlift


METABOLIC CONDITIONING :


AMRAP 6 minutes climbing 1 rep. - 2 reps. - 3 reps…
Deadlift (225/155)(135/95)
Box Jump (24/20”)

AMRAP 6 minutes of:
10 Burpees
10 Alternating DB Snatches (53/35)
10 Toes to bar


AMRAP 6 minutes of:
5 Handstand Push-Ups/Box HPSU/DB Press
10 “V” ups
20 Goblet squats (53/35)

*Rest 3 minutes between workouts.

TEAM THURSDAY  February 29th, 2024

Warm up!

SKILL : 15 min. Rope Climbing

TEAM METABOLIC CONDITIONING :

20:00 AMRAP

Partner 1: 30/24 cal bike
Partner 2: Works through movements
Switch after bike is complete, continue with AMRAP

10 Power cleans
10 Shoulder to overhead
20 Sit ups

FRIDAY  March 1, 2024

WARM UP:

2:00 row/bike/ski
2 Rounds

8 Bootstrappers
8 Single arm DB high pulls each arm
8 Hips down push ups
8 Single arm DB strict press each arm

STRENGTH : 15 minutes to establish a 4 rep. Bench Press (Feb. 5th)

METCON: CrossFit Open 24.1

For Time (15:00 time cap)

21 DB Snatches single arm
21 Burpees
21 DB Snatches single arm
21 Burpees
15 DB Snatches single arm
15 Burpees
15 DB Snatches single arm
15 Burpees
9 DB Snatches single arm
9 Burpees
9 DB Snatches single arm
9 Burpees

May start on either side for DB Snatches, alternate

SATURDAY  March 2, 2024 OPEN GYM 0800 - 1000 CrossFit Open 24.1

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Steve Wetterer Steve Wetterer

February 19th - 24th, 2024

MONDAY February 19th, 2024

Warm up!

President’s Day!

Open Gym Only 8-10am

TUESDAY February 20th, 2024

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squat
8 Bench dips

Then: 1:00 scorpion stretch each side

STRENGTH: 15 minutes to develop a 2 rep. QUALITY Power Snatch + Overhead Squat (FEB. 9th)

METABOLIC CONDITIONING :
Amanda
9-7-5 reps for time of:
Ring muscle-ups or pull-ups and ring dips
Squat snatches or Power snatch and Overhead squat (135/95)

WEDNESDAY “Monster Mash-Up” February 21st, 2024

Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
5/5 World’s greatest stretch
10 Air squats
10 Hips down push ups
10 Hollow rocks
10 Arch/hollow swings

METABOLIC CONDITIONING :

AMRAP 7 minutes of:
30 Double-unders
10 Handstand Push-ups (DB strict shoulder presses)

AMRAP 7 minutes of:
14 cal. Row
14 Burpee over rower
14 single arm alternating KB swings (53/35)

AMRAP 7 minutes of:
7 Deadlifts, 315/205
7 Toes-to-bar

*Rest 4 minutes between workouts

TEAM THURSDAY  February 22nd, 2024

Warm up!

2:00 bike/row/ski

2 Rounds for quality
8 Bootstrappers
8 PVC pass throughs
8 Hips down push ups
8 Hollow rocks
8 Scap only pull ups

SKILL : 15:00 Rope Climbing!

TEAM METABOLIC CONDITIONING :

Deck of Cards - Partner Versions (Thanks, Garth!)

20 min AMRAP
Hearts – Push-ups
Spades – Sit-ups
Diamonds – Toes to bar/Knees to Elbows
Clubs – Air squats
Joker - Both partners do 10 burpees!
*Face cards (Jacks, Queens, Kings)- 10 reps
*Aces- 11 reps

Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 reps of knees to elbows. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 30 minutes are up. If you make it all the way through the deck, simply re-shuffle the deck and keep going.

If a Joker card is flipped over, both partners must do 10 burpees. The team member who flipped over the Joker card must flip over another card until they get a card from one of the 4 suits.

FRIDAY February 23rd, 2023

Warm up!

2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 banded presses
8 PVC Sumo stance good mornings

1:00 banded trap stretch

STRENGTH : 15 minutes to establish a 3 rep. Sumo Deadlift (Feb. 2nd)

METABOLIC CONDITIONING :

For time:
40/50-calorie row
21 push jerks
40/50-calorie row
15 push jerks
40/50-calorie row
9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

SATURDAY February 24th, 2024

OPEN GYM 0800 - 1000

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Steve Wetterer Steve Wetterer

February 12th - 17th, 2024

MONDAY February 12th, 2024

Warm up!

2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 PVC Sumo stance good mornings
8 Dead bugs

1:00 banded trap stretch

STRENGTH : 15 minutes to establish a 3 rep. Sumo Deadlift (Feb. 2nd)

METABOLIC CONDITIONING :

3 rounds for total reps. with 3 minutes rest between efforts

As many reps as possible in 5 minutes of:
500 / 400 meter row
Max medicine-ball squat cleans

TUESDAY February 13th, 2024

Warm up!
2:00 row/bike/ski

2:00 run/bike/row
2 Rounds for quality
8 Cat-cow stretch
8 Goblet squats
8 Glute bridges
:30 each side PVC front rack stretch

1:00 quadruped wrist stretch

STRENGTH: 20 minutes to establish a 4 rep. Tempo FRONT Squat. 3 seconds lower / 3 second pause in squat / stand up fast!.

NOTE - this 4 week series will stay with the 4 rep. with hopes of adding # each week. This is week 1.

METABOLIC CONDITIONING :

18 - 15 - 12 - 9 reps. for time:
hang power cleans
pull-ups

♀ 65 lb
♂ 95 lb

WEDNESDAY “Monster Mash-Up” February 14th, 2024

Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
5/5 World’s greatest stretch
10 Air squats
10 Hips down push ups
10 Hollow rocks
10 Arch/hollow swings

METABOLIC CONDITIONING :

AMRAP 6 minutes of:
5 Devil’s Press - 50/35 (go for a heavier weight on these)
10 Ring Dips

AMRAP 6 minutes of:
40 double-unders
10 single arm KB/DB Power Snatch (50/35)
40 double-unders
10 single arm KB/DB Power Snatch - other arm…

AMRAP 6 minutes of:
7 barbell roll-outs
7 Burpee over barbell
7 Knees-to-elbows

rest 3 minutes between rounds

TEAM THURSDAY  February 15th, 2024

Warm up!

2:00 bike/row/ski

2 Rounds for quality
8 Alternating Samson stretch
2 Single Arm Overhead carry 25’ switch arms at 25’ - moderately heavy
8 Single Arm DB high pulls each arm
8 Dead bugs

SKILL : 15:00 KB Turkish Get - Up (TGU) Progression

3-5 Quarter TGU each side
3-5 Quarter TGU + Bridge each side
3-5 Half TGU each side
2 x 3 Full TGU each side - increase weight

If you completed last week, do 3 reps of each step with warm up weight and then 2 sets of 3 adding weight from last week.
If this is your first week, do 5 reps each step with a light weight this week and master the movement.

https://www.youtube.com/watch?v=QHlmPTstY7M

TEAM METABOLIC CONDITIONING :

For Time:

Buy In: 1000m row

50 Partner Med Ball Russian Twists (20/14 lb)
40 Wall Balls
30 Partner Med Ball Sit ups
20 Med Ball Cleans (over the shoulder)
10 Synchro Burpees

Cash out: 1000m row

*Teams of 2, or 3rd partner shadows. Complete all work as a team, one partner works, one partner rests. Partition reps as desired.

FRIDAY February 16th, 2024

Warm up!
2 Rounds for quality
8 Samson stretches
8 banded presses
8 banded good mornings
8 scap only pull ups

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 4 rep. Jerk, push or split (Feb. 5th)

Goal this round; take your February 5th - 3 rep. and turn it into 4 rep.

METABOLIC CONDITIONING :

10 rounds for time:
10/8 bike calories
10 squat-thrust broad-jump

SATURDAY February 17th, 2024

OPEN GYM 0800 - 1000

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Steve Wetterer Steve Wetterer

February 5th - 10th, 2024

MONDAY February 5th, 2024

Warm up!
2:00 run/bike/row

2 Rounds for quality
4 Inch worms with seal and down dog
8 PVC passthroughs
8 push ups
8 arch-hollow swings

1:00 each side scorpion stretch

STRENGTH: 20 minutes to establish a 5 rep. Bench Press (Jan. 16th)

METABOLIC CONDITIONING :

3 rounds for time:
15 hang power snatches
15 pull-ups

♀ 65 lb
♂ 95 lb

TUESDAY February 6th, 2024

Warm up!

2:00 row/bike/ski

2 Rounds for quality
8 bootstrappers
8 banded presses
8 deadbugs
8 bent over banded 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 3 rep. Jerk, push or split (Jan. 23th)

Goal this round; take your January 23rd - 2 rep. and turn it into 3 rep

METABOLIC CONDITIONING :

For time:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters

♀ 35-lb dumbbells
♂ 50-lb dumbbells

WEDNESDAY “Monster Mash-Up” February 7th, 2024

Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
5/5 World’s greatest stretch
10 Air squats
10 Hips down push ups
10 Lateral lunges - no weight - work on depth/balance
10 Hollow rocks

Then: Warm up clean and jerk, practice body blaster

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
40 Double-unders/80 Single-unders
10 Clean and jerks, 115/80

AMRAP 8 minutes of:
5 Body blasters (burpee into pull up into toes to bar)
40 Kettlebell swings

AMRAP 8 minutes of:
25 GHD, AbMat or blend Sit-ups
20/15 Calories Air Bike
20 Lateral Goblet Lunges

*Rest 4 minutes between workouts

TEAM THURSDAY  February 8th, 2024

Warm up!

2:00 bike/row/ski

2 Rounds for quality
8 Alternating Samson stretch
2 Single Arm Overhead carry 50’ switch arms at 25’ - moderately heavy
8 Single Arm DB high pulls each arm
8 Single Leg RDL with DB or KB

SKILL : 15:00 KB Turkish Get - Up (TGU) Progression

3-5 Quarter TGU each side
3-5 Quarter TGU + Bridge each side
3-5 Half TGU each side
2 x 3 Full TGU each side - increase weight

If this is your 3rd week, increase the weight on the warm ups (3s) and increase weight on full TGUs.
If you completed last week, do 3 reps of each step with warm up weight and then 2 sets of 3 adding weight from last week.
If this is your first week, do 5 reps each step with a light weight this week and master the movement.

https://www.youtube.com/watch?v=QHlmPTstY7M

TEAM METABOLIC CONDITIONING :

3 x 6:00/2:00 rest between rounds
One 6:00 interval at each station

300m ski erg
Max effort burpee box jumps

20/15 calorie bike
Max effort rope climbs/pull to standing

500m row
Max effort power cleans @heavy singles

*While Partner 1 completes the monostructural element (ski/bike/row), Partner 2 completes as many reps as possible of the movement. Switch after monostructural is complete, continue with Max Effort count. Adjust distance of mono if it will take longer than 2:30 to complete. Each partner should be on the machine at least once.

*Score is total Max Effort reps for each movement

FRIDAY February 9th, 2024

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
8 bootstrappers
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squat

Then: 1:00 scorpion stretch each side

STRENGTH: 15 minutes to develop a 3 rep. QUALITY Power Snatch + Overhead Squat (Jan.29)

METABOLIC CONDITIONING :

8 rounds for time:
10 sumo deadlift high pulls
8 barbell roll-outs

♀ 65 lb
♂ 95 lb

Saturday February 10th, 2024

OPEN GYM 0800 - 1000

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Steve Wetterer Steve Wetterer

Jan. 29th - Feb. 3rd, 2024

MONDAY January 29th, 2024

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squat

Then: 1:00 scorpion stretch each side

STRENGTH: 15 minutes to develop a 4 rep. QUALITY Power Snatch + Overhead Squat (Jan.19)

METABOLIC CONDITIONING :

4 Rounds, each for time of:
10 DB Devil’s Press
15 Box Jump Overs, 24"/20"

*1:1 to work-to-rest ratio between rounds.

TUESDAY January 30th, 2024

Warm up!
2:00 run/bike/row
2 Rounds for quality
8 Bootstrappers
8 Cat-cow stretch
8 Alternating Samson stretch
8 Glute bridges
8 Scap only pull ups

1:00 bottom of the squat hold

STRENGTH : 20 minutes to establish a 5 rep. Tempo Back Squat. 3 seconds lower / 3 second pause in squat / stand up fast!. (Jan.26)

NOTE - this 4 week series will stay with the 5 rep. with hopes of adding # each week. This is the last week!

METABOLIC CONDITIONING :
3 Rounds for time of:
5 Bar Muscle-ups (10 Pull - Ups)
10 Plate overhead lunge steps (25/15)
250/200m Row

WEDNESDAY “Monster Mash-Up” January 31st, 2024

Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
5/5 World’s greatest stretch
10 Air squats
10 Hips down push ups
10 Hollow rocks
10 Arch/hollow swings

With Empty Barbell:
10 Top to bottom Romaninan Deadlifts
10 Hang muscle cleans
10 Strict press
10 Front squats

Warm up to DT weight with:
5 deadlifts
4 hang power cleans
3 shoulder to overhead
2 squat cleans

METABOLIC CONDITIONING :

Amrap 7 minutes of:
1 Round of "DT" (12 deadlifts/9 hang power cleans/6 shoulder to overhead), 155/105#
15 Toes to bar

Amrap 7 minutes of:
3 Squat Cleans, 205/135
45 Double-unders or 90 Single unders

Amrap 7 minutes of:
40 Mountain Climbers
30 Calories, Rowing
20 Burpees over rower

*4 minute rest between rounds

TEAM THURSDAY  February 1, 2024

Warm up!

2:00 bike/row/ski

2 Rounds for quality
8 Alternating Samson stretch
4 Single Arm Overhead carry 25’ switch arms at 25’ - moderately heavy
8 Single Arm DB high pulls each arm
8 Hollow rocks

SKILL : 15:00 KB Turkish Get - Up (TGU) Progression

3-5 Quarter TGU each side
3-5 Quarter TGU + Bridge each side
3-5 Half TGU each side
2 x 3 Full TGU each side - increase weight

If you completed last week, do 3 reps of each step with warm up weight and then 2 sets of 3 adding weight from last week.
If this is your first week, do 5 reps each step with a light weight this week and master the movement.

https://www.youtube.com/watch?v=QHlmPTstY7M

TEAM METABOLIC CONDITIONING :

Team “Angie”
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

*Teams of 2, complete the reps as a team, partition work as desired! One partner works at a time.

FRIDAY February 2nd, 2023

Warm up!

2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 PVC Sumo stance good mornings
8 Dead bugs

1:00 banded trap stretch

STRENGTH : 15 minutes to establish a 4 rep. Sumo Deadlift (Jan.22)

METABOLIC CONDITIONING :

21 - 18 - 15 - 12 - 9 reps. for time of:

Conventional Deadlifts, 60% 1RM

Sit - Ups

SATURDAY February 3rd, 2023

Open Gym 0800 - 1000

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Steve Wetterer Steve Wetterer

January. 22nd - 27th, 2024

MONDAY January 22nd, 2024

Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bench dips
8 bootstrappers
8 Sumo stance good morning with a light, empty barbell

STRENGTH : 20 minutes to establish a 5 rep. Sumo Deadlift

METABOLIC CONDITIONING :

"Elizabeth"
21-15-9 reps for time of:
Cleans, 135/95 - 95/65
Ring dips

*Cleans are squat cleans.

TUESDAY January 23rd, 2024

Warm up!
2:00 row/bike/ski

2 Rounds for quality
8 air squats
8 banded presses
8 Russian KB swings - light
8 bent over banded 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 2 rep. Jerk (push or split) (Jan. 8th)

METABOLIC CONDITIONING :

buy in : 1200 / 1000m Row

3 Rounds of:
30 Air Squats
25 Russian Kettlebell Swings, 53/35
20 Ring Rows

cash out : 1000 / 800m Row

WEDNESDAY “Monster Mash-Up” January 24th, 2024

Warm up!
2:00 row/bike/ski
1 Round
10 Bootstrappers
10 PVC passthroughs
10 Glute bridges
10 Hips down push ups
10 Scap only pull ups

Warm up hang power snatch to leave on the weight you will use.
Warm up power clean adding on weight from snatch.
Warm up deadlift adding on weight from clean.
*After each round, you will remove weight from your bar.


METABOLIC CONDITIONING :

Amrap 7 minutes of:
5 Deadlifts, 275/185
1 Round of "Cindy" (5 pull ups/10 push ups/15 air squats)

Amrap 7 minutes of:
5 Power Cleans, 95/65
5 Thrusters, 95/65

Amrap 7 minutes of:
7 Burpees, lateral over bar
7 Hang Power Snatch, 75/55

*Rest 3 minutes between workouts

TEAM THURSDAY  January 25th, 2024

Warm up!

2:00 bike/row/ski

2 Rounds for quality
8 Alternating Samson stretch
8 Single Arm Overhead carry 50’ - switch arms at 25’ - moderately heavy
8 Single Arm DB high pulls each arm
8 Hollow rocks

SKILL : 15:00 KB Turkish Get - Up (TGU) Progression

5 Quarter TGU each side
5 Quarter TGU + Bridge each side
5 Half TGU each side
3 Full TGU each side

Start with a light weight this week and master the movement. We will build in weight over the next few weeks.

https://www.youtube.com/watch?v=QHlmPTstY7M

TEAM METABOLIC CONDITIONING :

15:00 AMRAP

Partner 1: 500m row
Partner 2: Works through movements
Switch after 500m row complete, continue with AMRAP

15 Box jump overs
15 DB Push Press 50/35
15 Sit ups

FRIDAY January 26th, 2023

Warm up!

2:00 run/bike/row
2 Rounds for quality
4/4 World’s greatest stretch
8 goblet squat
8 kettlebell swings
8 dead bugs

1:00 bottom of the squat hold

STRENGTH : 20 minutes to establish a 5 rep. Tempo Back Squat. 3 seconds lower / 3 second pause in squat / stand up fast!. (Jan.9)

NOTE - this 4 week series will stay with the 5 rep. with hopes of adding # each week. This is week 4.

METABOLIC CONDITIONING :

"Death by"
Calories, Air Bike men start at 5 calories and women start at 3 calories, and add 1 calorie every minute until they cannot be finished within the minute.

Saturday January 27th, 2023

Open Gym 0800 - 1000

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Steve Wetterer Steve Wetterer

January. 15th - 20th, 2024

MONDAY January 15th, 2023

Warm up!

2:00 run/bike/row
2 Rounds for quality
4/4 World’s greatest stretch
8 Bootstrappers
8 Empty barbell strict press
8 Glute bridges
8 Scap only pull ups

1:00 bottom of the squat hold

STRENGTH : 15 minutes to build a 5 rep. Tempo Back Squat. 3 seconds lower / 3 second pause in squat / stand up fast!. (Jan.9)

NOTE - 3rd week of 4 series will stay with the 5 rep. with hopes of adding # each week.

METABOLIC CONDITIONING :

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups/ring rows
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles (24:00 total).

♀ 95 lb / 65 lb
♂ 135 lb / 95 lb

**Be sure to scale appropriately to be able to finish at least 1 round of work in the 4:00 window. Continue where you leave off at rest. Score is total rounds and reps.

TUESDAY January 16th, 2023

Warm up!

2:00 run/bike/row

2 Rounds for quality
4 Inch worms with seal and down dog
8 air squats
8 push ups
8 Bent over rows with barbell

1:00 each side scorpion stretch

STRENGTH: 20 minutes to establish a 1 rep. Bench Press (Dec.29)

METABOLIC CONDITIONING :

8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups

♀ 65 lb
♂ 95 lb

WEDNESDAY “Monster Mash-Up” January 17th, 2024

Warm up!
2:00 row/bike/ski
1 Round
10 Alternating Samson stretch
10 DB strict press (both arms)
10 DB front squats
10 Plank shoulder taps
10 Scap only pull ups
10 Arch/hollow swings

3:00 wall walk practice

Warm up front rack lunge - must take from the ground!

METABOLIC CONDITIONING :

AMRAP 7 min.:
4 Front Rack Lunge, 185/135
8 Toes to bar

AMRAP 7 min.:
6 Wall Walks (scale partial wall walk or reverse caterpillar)
12 Box Jumps, 24"/20"

AMRAP 7 min.:
8 alternating DB Thrusters, 35/20
16 Calories, Assault Bike


*Rest 3 minutes between workouts

TEAM THURSDAY  January 18th, 2024

Warm up!

2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 bootstrappers
8 hips down push ups
8 Russian twists

Then: 1:00 each side calf stretch

SKILL : 10:00-15:00 Double Under Skill work! (NOTE, we’re continuing DU for a couple of more weeks)
*Review of proper arm, hand position for double-unders, higher, slower jump, use the wrist flick to spin the rope

TEAM METABOLIC CONDITIONING :

4:00 on/1:00 off x 5

200ft tag team shuttle runs
20 Partner wall ball pass
10 synchro burpees

*Complete as many rounds and reps as a team. Continue where you leave off after each break.

*Shuttle run is 25' down and back, one partner goes at at a time, alternate every 50'
*Sit back to back and pass wall ball from side to side. 20 reps total
*Synchro burpee - both must have chest on ground before starting next rep.

FRIDAY January 19th, 2024

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squats

Then: 1:00 scorpion stretch each side

STRENGTH: 20 minutes to develop a 5 rep. QUALITY Power Snatch + Overhead Squat

METABOLIC CONDITIONING :

For time:
15-12-9-6 reps for time:
Calorie row
Dumbbell alternating Strict Press

♀ 20-lb dumbbells
♂ 35-lb dumbbells

SATURDAY January 20th, 2024

Open Gym 0800 - 1000

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Steve Wetterer Steve Wetterer

January. 8th - 13th, 2024

MONDAY January 8th, 2024

Warm up!
2:00 row/bike/ski

2 Rounds for quality
8 air squats
8 banded presses
8 alternating lunges
8 plank shoulder taps (4 each side)

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 3 rep. Jerk (push or split) (Dec. 15th)

METABOLIC CONDITIONING :

For time:
12 wall walks (sub. partial wall walk or backward caterpillar - hand walk to toes then toes walk to plank)
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots

♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target

TUESDAY January 9th, 2023

Warm up!

2:00 run/bike/row
2 Rounds for quality
4/4 World’s greatest stretch
8 Bootstrappers
8 Alternating lunges
8 Glute bridges

1:00 bottom of the squat hold

STRENGTH : 20 minutes to establish a 5 rep. Tempo Back Squat. 3 seconds lower / 3 second pause in squat / stand up fast!.

NOTE - this 4 week series will stay with the 5 rep. with hopes of adding # each week.

METABOLIC CONDITIONING :

21-15-9 reps

Row calories
Kettlebell goblet back step lunges (use 3 KB’s : lightest to heaviest as the reps. decrease - note # used

WEDNESDAY “Monster Mash-Up” January 10th, 2024

Warm up!
2:00 row/bike/ski
1 Round
10 Alternating Samson stretch
10 Banded press
10 Banded good morning
10 Hips down push ups
10 Scap only pull ups
10 hollow rocks

Warm up push press/deadlift


METABOLIC CONDITIONING :

AMRAP 7 minutes of:
7 Push Press (75%)
21 Deadlifts (same weight)


AMRAP 7 minutes of:
21 Push-Ups
14 alternating D-Ball cleans (to shoulder - not over the shoulder)
7 strict Pull-ups


AMRAP 7 minutes of:
40 Mountain Climbers L&R=1
10 “V” ups
10 Calories Air Bike (note which one, Echo, C2 or Assault)

*Rest 4 minutes between workouts

TEAM THURSDAY  January 11th, 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! (NOTE, we’re continuing DU for a couple of more weeks)
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope

TEAM METABOLIC CONDITIONING :

Team Annie!
50-40-30-20-10
Double unders or 2x Single unders
Abmat sit ups

*One partner works at a time (teams of 3, 2 partners work as the same time)
*All team members must complete ALL reps - but - you can break them up how you want. For example, could each do 10 sit ups until you get to 50.

**The exception is: if the team choses to do double-unders (and you aren’t expert) then the team can accumulate the double under reps together! That is the total DU reps as a group, not individually!

FRIDAY January 12th, 2024

Warm up!
2:00 run/bike/row
2 Rounds for quality
8 cat-cow stretch
8 Single are DB presses each arm
8 bench dips
8 arch/hollow swings

1:00 kneeling wrist stretch

STRENGTH: 15 minutes to establish a 3 rep. Push Press (Dec.4th)

METABOLIC CONDITIONING :

3 rounds for time of:
Row 500 meters (may sub. ski erg or bike erg.)
15 ring dips
5 bar muscle-ups (sub. chest to bar - strict - chin-over pull ups)

SATURDAY January 13th, 2024

OPEN GYM 0800 - 1000

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Steve Wetterer Steve Wetterer

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

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Steve Wetterer Steve Wetterer

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

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Steve Wetterer Steve Wetterer

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

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Steve Wetterer Steve Wetterer

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:

Thrusters
Pull-ups

♀ 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


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Steve Wetterer Steve Wetterer

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

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Steve Wetterer Steve Wetterer

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

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Steve Wetterer Steve Wetterer

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

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Steve Wetterer Steve Wetterer

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

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Steve Wetterer Steve Wetterer

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

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