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
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
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
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
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
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
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
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
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
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
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
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