AUGUST 5th - 10th, 2024
MONDAY August 5, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Air squats
8 Single arm DB press each arm
8 Samson stretch
8 arch-hollow swings
Then: 1:00 calf/ankle stretch each side
STRENGTH : 15 minutes to establish a 4 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(July 22)
METABOLIC CONDITIONING :
3 rounds for time of:
10 pull - ups
20 alternating single-leg squats
30 push ups
TUESDAY AUGUST 6, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 PVC passthroughs
8 glute bridges
8 arch/hollow swings
Then: :30 PVC Front rack stretch each side
STRENGTH : 15 minutes to establish a 3 Rep. Front Squat (July 23)
METABOLIC CONDITIONING :
3 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
20:00 time cap
WEDNESDAY “Mash-Up” AUGUST 7, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 bootstrappers
8 PVC passthroughs
8 light KB swings
8 hips down push ups
8 single arm DB press each side
Then: Warm up DB Thruster and Deadlift
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
12 single arm alternating DB Thrusters, 50/35 35/20
200 m carry. Sandbag or MedBall
AMRAP 6 minutes of:
12 Deadlift, 135/95
12 Bar-facing Burpee
AMRAP 6 minutes of:
24 KB Swings
12 Toes to bar
*Rest 3 minutes between workouts.
TEAM THURSDAY AUGUST 8 , 2024
Warm up!
2:00 run/bike/ski/row
2 rounds
8 bootstrappers
8 banded passthrough
8 banded press
8 banded good morning
2 Rope pull to standing
SKILL : 15 min. Rope Climb!
Follow progression/stations listed in gym.
TEAM METABOLIC CONDITIONING :
Olympic Medley! What teams will win Gold?!
Event 1: Max broad jump!
Each partner has 3 attempts at their longest jump. Score: sum of longest jump for each partner
Event 2: In 15:00 Establish a Max Snatch and Clean and Jerk
Each partner will pick one lift. Score is total weight between both partners
Event 3: Relay Row 2k
Each partner must row 500m as a relay, switching off every 500m. Score is time
FRIDAY AUGUST 9, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
4 Inch worms with seal and down dog
8 Samson stretches
8 air squats
8 hips down push ups
8 deadbugs
STRENGTH : 15 minutes to establish a 3 rep. Bench Press to use in a 5 week series. (July 26)
METABOLIC CONDITIONING :
50-40-30 reps for time of:
AbMat or GHD sit-ups
Calorie Row or Ski
* Complete a :30 second handstand or plank hold each set
SATURDAY AUGUAT 10, 2024
OPEN GYM 0800 - 1000
JULY 29th - AUGUST 3rd, 2024
MONDAY JULY 29, 2024
Warm up!
2:00 Row/run/ski/bike
2 Rounds for quality
1:00 single unders/2nd round double unders
8 Samson stretches
8 single arm DB high pulls each side
8 hips down push ups
8 single arm DB strict press each side
STRENGTH : 15 minutes to develop a 2 rep. Touch & Go Dumbbell Snatch per arm. Both ends of DB must touch the ground.
Does not have to be squat snatch but catch in a “dropped” position (not straight leg) (July 15)
METABOLIC CONDITIONING :
WHO WAS HERE FRIDAY JULY 12TH??? DO IT AGAIN FASTER!!!
For time:
100 double-unders
90 sit-ups
80 box step-ups
70 alternating single-arm kettlebell swings
60 cal. AirBike
TUESDAY JULY 30, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
4 Inch worm with seal and down dog
8 Banded presses
8 Banded good mornings
8 Dead bugs
2 Half wall walks/1 Full wall walk
Then:
1:00 kneeling wrist/grip stretch
STRENGTH : 20 minutes to establish a 5 rep. Deadlift
METABOLIC CONDITIONING :
4 Rounds for time:
4 wall walks (Scale : partial, :30 second Handstand hold, :60 second Plank)
16 Bag or Ball alternating Cleans over the shoulder
WEDNESDAY “Mash-Up” JULY 31, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 Box or bench dips
10 Barbell RDLs
10 Barbell muscle cleans
10 Barbell strict press
10 Barbell front squats
METABOLIC CONDITIONING :
AMRAP 5 minutes of ascending ladder 1-1, 2-2, 3-3,,,
Power Clean, 115/75
Thruster, 115/75
AMRAP 5 minutes of:
5 Burpees
1 Ring Muscle-up/3 strict pull - ups as high as you can go such as chest to bar
AMRAP 5 minutes of:
200 m Farmer Carry 35/20
200 m Run
*Rest 4 minutes between workouts.
TEAM THURSDAY AUGUST 1 , 2024
Warm up!
SKILL : 2:00 run/bike/row/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC pass throughs
8 air squats
8 PVC behind the neck presses
8 PVC snatch grip RDLs
SKILL : 3- Position Power Snatch! Last week!
Skill work to improve the snatch pull!
Keep the weight light today and focus on improving your positions as the bar moves across the 3-positions.
Focus on perfect positions and foot work.
Every 1:30 Perform 1 rep of all 3-positions x 6 rounds (9:00)
Can increase the weight but keep it below a 70% effort today.
TEAM METABOLIC CONDITIONING :
Northern Nevada Throwdown Workout #3
Teams of 2 or 3
3 Rounds for time:
10 synchronized toes to bar/Knee raises/Toes to kettlebell
Partner 1: 50 ft DB walking lunges (35/20)(20/15)
10 synchronized pull ups/jumping pull ups
Partner 2: 50 ft DB walking lunges (35/20)(20/15)
*Teams of 3, 2 partners shadow on the walking lunges, all 3 synchronized movements!
Cash out
Max effort plank holds!
*Can anyone beat Sayo’s 6:00 hold?!
FRIDAY AUGUST 2, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Glute bridges
8 Barbell Front squats
STRENGTH : 20 minutes to establish a quality 5 rep. Squat Clean
METABOLIC CONDITIONING :
"The Chief" in honor and recognition of all past and present CPOs
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats
♀ 95 lb
♂ 135 lb
Rest 1 minute. Repeat for a total of 5 cycles.
SATURDAY AUGUST 3, 2024
OPEN GYM 0800 - 1000
JULY 22nd - 27th, 2024
MONDAY JULY 22, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 PVC pass throughs
8 Single arm DB press each arm
8 PVC good mornings
8 hollow rocks
STRENGTH : 15 minutes to establish a 5 rep. single dumbbell Push Jerk each arm (# is what both arms can do)
METABOLIC CONDITIONING :
CrossFit Service Cup, Workout 2 (with a twist)
For time:
75 power snatches - work on good form and keep the barbell close to the body!
♀ 55 lb
♂ 75 lb
everytime you break…30 AbMat sit-ups
TUESDAY JULY 23, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 PVC passthroughs
8 glute bridges
8 arch/hollow swings
Then: :30 PVC Front rack stretch each side
STRENGTH : 15 minutes to establish a 4 Rep. Front Squat (July 9)
METABOLIC CONDITIONING :
3 rounds for time:
400-meter farmers carry
30 Toes2Bar (Scale Toes 2 KB or mix)
♀ 20-lb dumbbells
♂ 35-lb dumbbells
WEDNESDAY “Mash-Up” JULY 24, 2024
Warm up!
2:00 row/bike/ski
1 Round
1:00 single unders
10 bootstrappers
10 light single arm KB push press each side
10 hips down push ups
10 light kettlebell snatches each side
10 scap pull ups
METABOLIC CONDITIONING :
AMRAP 8 minutes:
15 Kettlebell Snatch, R-arm, 53/35
15 Kettlebell Snatch, L-arm, 53/35
15 Chest-to-bar Pull-ups
AMRAP 8 minutes:
400m Run
15 Goblet Squats
400m Run
12 Goblet Squats
400m Run
9 Goblet Squats
AMRAP 8 minutes:
50 Single-unders
25 Burpees
Rest 3:00 between workouts
TEAM THURSDAY JULY 25 , 2024
2:00 run/bike/row/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC pass throughs
8 air squats
8 PVC behind the neck presses/8 light barbell second round
8 PVC snatch grip RDLs/8 light barbell second round
SKILL : 3- Position Power Snatch!
Skill work to improve the snatch pull!
Keep the weight light today and focus on improving your positions as the bar moves across the 3-positions.
Focus on perfect positions and foot work.
Every 1:30 Perform 1 rep of all 3-positions x 6 rounds (9:00)
Can increase the weight from last week as long as form stays perfect!
TEAM METABOLIC CONDITIONING :
Northern Nevada Throwdown Workout 1!
Teams of 2
For time:
2 Rounds
Partner 1: 100m sled or tire drag (50 out-50 back) into a 200m run
Partner 2: 100m sled or tire drag (50 out-50 back) into a 200m run
Both Partners run 400m
Teams of 3, 2 partners shadow
FRIDAY JULY 26, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
4 Inch worms with seal and down dog
8 Samson stretches
8 air squats
8 hips down push ups
8 deadbugs
STRENGTH : 20 minutes to establish a 4 rep. Bench Press to use in a 5 week series. (July 12)
METABOLIC CONDITIONING :
CrossFit Service Cup, Workout 3
4 rounds for time:
440-meter row
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 20-inch box, 95-lb barbell, and 10-lb med ball
♂ 24-inch box, 135-lb barbell, and 14-lb med ball
Time cap: 20 minutes
SATURDAY JULY 27, 2024
OPEN GYM 0800 - 1000
JULY 15th - 20th, 2024
MONDAY JULY 15, 2024
Warm up!
2:00 Row/run/ski/bike
2 Rounds for quality
:30 single under jumps/double unders
8 bootsrappers
8 single arm DB high pulls each side
8 alternating box step ups
8 single arm DB strict press each side
STRENGTH : 15 minutes to develop a 3 rep. Touch & Go Dumbbell Snatch per arm. Both ends of DB must touch the ground.
Does not have to be squat snatch but catch in a “dropped” position (not straight leg) (July 1)
METABOLIC CONDITIONING :
3 rounds for time:
400-meter Run
40 Double-Unders
40 GHD/AbMat sit-ups
TUESDAY JULY 16, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 Ostrich walk steps
8 Banded pass throughs
8 Banded good mornings
8 Box dips
8 Samson stretches
8 Scap only pull ups
Then:
1:00 kneeling wrist/grip stretch
STRENGTH : 15 minutes to establish a 1 rep. Double Dumbbell Deadlift. (July 2)
If you max. out our 2 x 100#ers…one chance to do as many as possible you may pause at the top - no letting go.
METABOLIC CONDITIONING :
As many rounds and reps as possible in 8 minutes of:
8 pull ups
8 ring dips
4/4 Bulgarian Split Squats with goblet KB hold
WEDNESDAY “Mash-Up” JULY 17, 2024
Warm up!
2:00 row/bike/ski
1 Round
200m jog! Or 1:00 additional minute on machine of choice
5 Inch worms with seal and down dog
10 Light Russian Kettlebell swings
10 Push ups or hips down push ups
10 Ball or bag deadlifts - medium weight
10 Ball or bad cleans over the shoulder - medium weight
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
12 Russian Kettlebell Swing, 70/53
”Up the Hill” Ball or Bag carry
AMRAP 6 minutes of:
20 DB Floor Bench Press (50/35 35/20)
20/15 Calories, Rower
AMRAP 6 minutes of:
800m Run
as many alternating over the shoulder bag/ball cleans in remaining time
Rest 3 minutes between
TEAM THURSDAY JULY 18 , 2024
Warm up!
2:00 run/bike/row/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC pass throughs
8 air squats
8 PVC behind the neck presses/8 light barbell second round
8 PVC snatch grip RDLs/8 light barbell second round
SKILL : 3- Position Power Snatch!
Skill work to improve the snatch pull!
Keep the weight light today and focus on improving your positions as the bar moves across the 3-positions.
Focus on perfect positions and foot work.
Every 1:30 Perform 1 rep of all 3-positions x 6 rounds (9:00)
Can increase the weight from last week as long as form stays perfect!
TEAM METABOLIC CONDITIONING :
16:00 AMRAP
Partner 1: 20/15 Calorie bike
Partner 2: Works through AMRAP, pick up where partner leaves off
8 Alternating DB snatches 50/35 35/20
8 Lateral Burpee over DBs
8 V-ups
FRIDAY JULY 19, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Arch/hollow swings
8 Barbell Push presses
Then: 1:00 calf stretch each side
STRENGTH : 4 rep. Power Clean and Jerk for speed / efficiency / form. (Met.Con style - week 3 - July 5) “better-faster”
(repeating the 4 rep. from July 5th’s Open Gym Suggestion)
METABOLIC CONDITIONING :
For time:
25 pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 pull-ups
♀ 45 lb
♂ 65 lb
SATURDAY JULY 20, 2024
OPEN GYM 0800 - 1000
JULY 8th - 13th, 2024
MONDAY JULY 8, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cow
8 Single arm DB press each arm
8 Air squat
8 Single arm DB high pull each arm
STRENGTH : 15 minutes to establish a 1 rep. single dumbbell Push Press each arm (# is what both arms can do) (June 24)
METABOLIC CONDITIONING :
For time:
42-30-18
Alternating dumbbell snatches
Calorie row
♀ 35 lb 20 lb
♂ 50 lb 35 lb
TUESDAY JULY 9, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/goblet squat 2nd round
8 PVC pass throughs
8 glute bridges
:20 PVC front rack stretch each side
Then: 1:00 bottom of squat hold
STRENGTH : 20 minutes to establish a 5 Rep. Front Squat
METABOLIC CONDITIONING :
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats
use @ half of what you established today - move fast but deliberate in form and execution.
WEDNESDAY “Mash-Up” JULY 10, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 Box or bench dips
10 Barbell RDLs
10 Barbell muscle cleans
10 Barbell strict press
10 Barbell front squats
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
20 Deadlifts, 225/155
20 Lateral bar over burpees
15 Deadlifts, 225/155
15 Lateral bar over burpees
10 Deadlifts, 225/155
10 Lateral bar over burpees
Rest remainder of time!
AMRAP 7 minutes of:
20 single DB alternating Thrusters (50/35 35/20)
2 Rope Climbs, 15 ft. or 5 strict Pull-Ups
AMRAP 7 minutes of:
”Up the Hill” Dumbbell Farmer's Carry
15 Rolling get-ups
TEAM THURSDAY JULY 11 , 2024
Warm up!
2:00 run/bike/row/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC pass throughs
8 air squats
8 PVC behind the neck presses
8 PVC snatch grip RDLs
SKILL : 3- Position Power Snatch!
Skill work to improve the snatch pull!
Keep the weight light today and focus on improving your positions as the bar moves across the 3-positions.
Focus on perfect positions and foot work.
Every 1:30 Perform 1 rep of all 3-positions x 6 rounds (9:00)
Can increase the weight but keep it below a 60% effort today.
TEAM METABOLIC CONDITIONING :
Teams of 2 or 3
Buy in: 1000m row
10 rounds
10 Toes to bar
10 DB push press 50/35
10 Box jumps
Cash out: 1000m row
*One partner works at a time. Partition as desired
*Teams of 3, 2 partners shadow OR increase row to 1500m and reps to 15.
FRIDAY JULY 12, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
4 Inch worms with seal and down dog
8 Banded bent over rows
8 Samsons stretches
4/4 Single arm KB swing - light
8 Push ups
STRENGTH : 20 minutes to establish a 5 rep. Bench Press to use in a 5 week series.
METABOLIC CONDITIONING :
For time:
100 double-unders
90 sit-ups
80 box step-ups
70 alternating single-arm kettlebell swings
60 cal. AirBike
SATURDAY JULY 13, 2024
OPEN GYM 0800 - 1000
JULY 1st - 6th, 2024
MONDAY JULY 1, 2024
Warm up!
2:00 Row/run/ski/bike
2 Rounds for quality
8 Samson stretches
8 single arm DB high pulls each side
8 hips down push ups
8 single arm DB strict press each side
1 wall walk OR half walk OR 2 Inch worms
STRENGTH : 15 minutes to develop a 4 rep. Touch & Go Dumbbell Snatch per arm. Both ends of DB must touch the ground.
Does not have to be squat snatch but catch in a “dropped” position (not straight leg) (June 17)
METABOLIC CONDITIONING :
3 rounds for time of:
400-meter run
15 chest-to-wall handstand push-ups (Box HSPU, Tri-Pods, regular Push-Ups)
*No regular HSPU today, work on muscle endurance for pressing in this “wall-facing” position.
TUESDAY JULY 2, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 Ostrich walk steps
8 Banded pull aparts
8 Banded good mornings
8 Dead bugs
Then:
1:00 kneeling wrist/grip stretch
STRENGTH : 15 minutes to establish a 2 rep. Double Dumbbell Deadlift. (June 18)
If you max. out our 2 x 100#ers. Build to 8 reps.
METABOLIC CONDITIONING :
Every 1 minute complete:
10/12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.
*Pick a calorie number that you can at least complete in under :45 to start. You should be able to go at least 5 rounds.
WEDNESDAY “Mash-Up” JULY 3, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 Barbell RDLs
10 Barbell power cleans
10 Barbell strict press
10 Push ups
Warm up clean and jerk
METABOLIC CONDITIONING :
"Death by:" 10:00 time cap
1, 2, 3, 4, etc on each minute
Clean & Jerk, 155/105
"Death by:" 10:00 time cap
3, 6, 9, 12, 15, etc. (increase by 3) on each minute
Calories, Row
"Death by:" No time cap! As long as you can go!
1, 2, 3, 4, etc on each minute
Burpees
*Rest 3 minutes between workouts based on when you finish each “Death By”
THURSDAY JULY 4th, 2024 INDEPENDENCE DAY CLOSED
FRIDAY JULY 5, 2024
OPEN GYM 0800 - 1000 WITH SUGGESTION
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Dead bugs
8 Barbell Push presses
STRENGTH : 4 rep. Power Clean and Jerk for speed / efficiency / form. (Met.Con style - week 3 - June 21) “better-faster”
METABOLIC CONDITIONING :
10-second L-sit
10 box jump-overs
20-second L-sit
10 box jump-overs
30-second L-sit
10 box jump-overs
40-second L-sit
10 box jump-overs
50-second L-sit
10 box jump-overs
60-second L-sit
Scale “V” sit or Plank with feet elevated on bench
SATURDAY JULY 6, 2024
OPEN GYM 0800 - 1000
June 24th - 29th, 2024
MONDAY JUNE 24, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cow
8 Single arm DB press each arm
8 Air squat
8 Hips down push ups
Then:
2x
5 Barbell thrusters
5 Barbell power cleans
5 Barbell hang power cleans
STRENGTH : 15 minutes to establish a 2 rep. single dumbbell Push Press each arm (# is what both arms can do) (June 10)
METABOLIC CONDITIONING :
IGNITE Workout
With an 18-minute running clock, complete:
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups
♀65# /♂95# 75#/45#
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE workout to celebrate fitness as a pathway toward positive mental health for under-resourced youth.
Tuesday JUNE 25, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats
8 PVC pass throughs
8 glute bridges
8 arch/hollow swings
Then: 1:00 bottom of squat hold
STRENGTH : 20 minutes to establish a 1 Rep. Back Squat (June 11)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 15 minutes of:
15 knees-to-elbows
15 cal. AirBike
WEDNESDAY “Mash-Up” JUNE 26, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 Box or bench dips
10 Barbell RDLs
10 Barbell muscle cleans
10 Barbell strict press
10 Barbell front squats
Warm up hang squat cleans and push jerks
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
Bag/ball carry “up the hill”
12 Hang Squat Cleans, 205/145
AMRAP 6 minutes of:
12 Ring Dips
12 Push Jerks, 185/135
AMRAP 6 minutes of:
Plank Hold - every break do 12 KB swings (heavy Russian)
*Rest 3 minutes between workouts.
TEAM THURSDAY JUNE 27, 2024
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 bootstrappers
8 light KBS (overhead)
8 Samson stretches
8 scap only pull ups
Then: 1:00 each side calf stretch
SKILL : Double - Under skills & progression
10:00-15:00 Double Under Skill work! See sheets on wall
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
Teams of 2 or 3
Double Helen
6 Rounds
400m run
22 KBS (53/35) - added a rep to make it even :)
12 Pull ups
*One partner works at a time. Split reps in half.
*Teams of 3, 2 partners shadow.
FRIDAY JUNE 28, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
4 Inch worms with seal and down dog
8 PVC passthroughs
8 air squats
8 hips down push ups
8 PVC Overhead squats
8 PVC hang muscle snatches
STRENGTH : 15 minutes to establish a 1 rep. Dumbbell Bench Press (June 14)
METABOLIC CONDITIONING :
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
weight is OHS for 2 reps. @ 60%
SATURDAY JUNE 29, 2024
OPEN GYM 0800 - 1000
June 17th - 22nd, 2024
MONDAY June 17, 2024
Warm up!
2:00 Row!!
2 Rounds for quality
8 bootstrappers
8 single arm DB high pulls each side
8 hips down push ups
8 single arm DB strict press each side
STRENGTH : 15 minutes to develop a 5 rep. Touch & Go Dumbbell Snatch per arm. Both ends of DB must touch the ground.
Does not have to be squat snatch but catch in a “dropped” position (not straight leg)
METABOLIC CONDITIONING :
4 sets for max total reps:
On a 3-minute clock, complete:
400/500-meter row Scale to 400/300 looking @ 2 minutes of row time each set
As many reps as possible in remaining time of burpees over rower
rest 1 minute between rounds (work 0-3, 4-7, 8-11, 12-15)
TUESDAY JUNE 18, 2024
Warm up:
2:00 bike/row/ski
2 Rounds
8 Ostrich walk steps (new!)
8 Banded pull aparts
8 Samson stretches
8 Scap only pull ups
Then:
1:00 kneeling wrist/grip stretch
STRENGTH : 15 minutes to establish a 3 rep. Double Dumbbell Deadlift. (June 4)
If you max. out our 2 x 100#ers. Build to 6 reps.
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 8 minutes of:
8 Double Dumbbell Deadlifts @50%
8 single DB lunges (one of the same DB’s…)
1 rope climb - ground to standing
WEDNESDAY “Mash-Up” JUNE 19, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 banded pass throughs
10 banded presses
10 banded good mornings
10 light DB hang power cleans
10 arch/hollow swings
5 each arm light DB thrusters
METABOLIC CONDITIONING :
AMRAP 7 Minutes of:
7 Hang Power Clean
7 Chest-to-bar Pull-up
AMRAP 7 minutes in a climbing ladder of:
1 single DB alternating Thruster & 1 Pull - Up rest :30 seconds
2 single DB alternating Thrusters & 2 Pull - Ups rest :30 seconds
3 single DB alternating Thrusters & 3 Pull - Ups rest :30 seconds
etc. etc. etc… 35#/20# I encourage you try an equivalent KB
AMRAP 7 minutes of:
200 m sled pull (tire pull)
14 hand release push-ups
*Rest 4 minutes between workouts.
TEAM THURSDAY JUNE 20, 2024
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)
8 cat cows
8 empty barbell presses
8 glute bridges
8 push ups
Then: 1:00 each side calf stretch
SKILL : Double - Under skills & progression
10:00-15:00 Double Under Skill work! See sheets on wall
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
Teams of 2 or 3
For time:
10 Rounds
50/25 double unders (pick what is doable in less than 1 minute) or 75 single unders
5 Bar facing burpees
10 Push press 95/65
*Each partner will complete 5 rounds, alternating. While one partner completes their round, the other partner must hang from a bar or hold two heavy KBs (farmer hold). If the holding partner(s) breaks, the working partner(s) has to break too!
* Teams of 3, 2 partners shadow. If one has to break, everyone has to break.
FRIDAY JUNE 21, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Dead bugs
8 Barbell Push presses
Then:
1:00 calf stretch each side
STRENGTH : 5 rep. Power Clean and Jerk for speed / efficiency / form. (Met.Con style - week 3 - June 7) “better-faster”
METABOLIC CONDITIONING :
On a 6-minute clock, complete:
800-meter run
Max-reps Box Reverse Hypers.
rest 2 minutes
On a 6-minute clock, complete:
800-meter run
Max-reps Box Reverse Hypers.
score is total reverse hypers
SATURDAY JUNE 22, 2024
OPEN GYM 0800 - 1000
June 10th - 15th, 2024
Monday JUNE 10, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cow
8 Single arm DB press each arm
8 Samson stretch
8 Arch/hollow swings
STRENGTH : 15 minutes to establish a 3 rep. single dumbbell Push Press each arm (# is what both arms can do) (May 28)
METABOLIC CONDITIONING :
For time:
21-18-15-12-9-6-3
Kettlebell swings
3-6-9-12-15-18-21
Toes-to-bars
♀ 53 lb
♂ 70 lb
Tuesday JUNE 11, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats
8 hips down push ups
8 glute bridges
8 banded pull aparts
Then: 1:00 bottom of squat hold
STRENGTH : 20 minutes to establish a 2 Rep. Back Squat (May 31)
METABOLIC CONDITIONING :
For time:
1000 / 800 meter Row
30 burpees - jump to a 6” above reach target
1000 / 800 meter Row
WEDNESDAY “Mash-Up” JUNE 12, 2024
Warm up!
2:00 row/bike/ski
1 Round
5 Inch worms with seal and down dog
10 PVC Pass through
10 Air squats
10 PVC Snatch grip deadlifts
10 PVC Overhead squats
5 PVC Squat snatches (review technique)
5 PVC Power cleans
5 PVC Push jerks
5 Barbell Squat snatches (review technique)
5 Barbell Power cleans
5 Barbell Push jerks
5 Barbell Front squats
Warm up to squat snatch weight, then 2-3 reps of each lift with that weight.
METABOLIC CONDITIONING :
AMRAP (or as far as possible) 16 minutes of:
For time:
10 Squat Snatches, 135/95
400m Run
10 Power Cleans, 135/95
400m Run
10 Push Jerks, 135/95
400m Run
10 Front Squats, 135/95
400m Run
if you don’t run - 200 m power walk
Amrap 8 min of:
30 Med.Ball / sandbag etc. over shoulder cleans
30 Lateral box step-over, 20"/16’
30 AbMat sit ups
*Rest 4 minutes between workouts.
TEAM THURSDAY JUNE 13, 2024
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 bootstrappers
8 banded presses
8 arch/hollows
8 push ups
Then: 1:00 each side calf stretch
SKILL : Double - Under skills & progression
10:00-15:00 Double Under Skill work! See sheets on wall
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
Teams of 2 or 3
5x 3:00 on/1:00 off (total of 20:00)
1-2-3-4-5-6 etc.
Wall walk or Half wall walk
50 ft Shuttle Run
Bar Muscle up/Chest to bar pull up/Strict Pull up
Tire flip
*One partner works at a time. Each partner must do the same number of reps for each movement but as the reps get higher you can break them as desired.
* Continue where you left off after each 1:00 break.
Friday JUNE 14, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
4 Inch worms with seal and down dog
8/8 Single arm DB Strict Press light weight
8 air squats
8 hips down push ups
STRENGTH : 15 minutes to establish a 2 rep. Dumbbell Bench Press (June 3)
METABOLIC CONDITIONING :
For time:
50 dumbbell push presses
50 box jumps
50 dumbbell front squats
50 GHD sit-ups
50 dumbbell thrusters
♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box
Consider scaling this one down to 30’s or 2 rounds of 25
Saturday JUNE 15, 2024
OPEN GYM 0800 - 1000
June 3rd - 8th, 2024
MONDAY JUNE 3, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
4 Inch worms with seal and down dog
8/8 Single arm DB Strict Press light weight
8 air squats
8 hips down push ups
STRENGTH : 15 minutes to establish a 3 rep. Dumbbell Bench Press (May 17)
METABOLIC CONDITIONING :
6 Rounds for time:
15/12 cals Echo Bike OR 500m/400m C2Bike
20 Hollow Rocks
10 1-arm Push Press, L-arm (Kettlebell or Dumbbell)
10 1-arm Push Press, R-arm (Kettlebell or Dumbbell)
TUESDAY JUNE 4, 2024
Warm up:
2:00 bike/row/ski
2 Rounds
8 bootstrappers
8 Band passthroughs
8 Banded good mornings
8 Arch/hollow swings
Then:
1:00 kneeling wrist stretch
STRENGTH : 20 minutes to establish a 5 rep. Double Dumbbell Deadlift
METABOLIC CONDITIONING :
9-8-7-6-5 reps for time of:
Double dumbbell Deadlift, 50% of today’s 5RM
Box Jump/step, 24"/20"
Toes-to-bar
WEDNESDAY “Mash-Up” JUNE 5, 2024
Warm up!
2:00 row/bike/ski
1 Round
1:00 single unders jumps
10 air squats
10 PVC Pass through
10 Box or bench dips
10 PVC Snatch grip deadlifts
10 PVC Overhead squats
10 Barbell strict press
Warm up: Squat Snatch
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
75 Single-unders
7 Squat Snatches, 50% 1RM (even an empty barbell as our focus is quality)
AMRAP 7 minutes of:
14 Calories, rowing
14 Burpees Rower jump/step over
AMRAP 7 minutes of:
7 Ring Dips, strict
7 Barbell push press – same weight as snatch or add a little
*Rest 4 minutes between workouts.
TEAM THURSDAY JUNE 6, 2024
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 cat cows
8 single arm DB high pulls each arm
8 glute bridges
8 arch/hollows
Then: 1:00 each side calf stretch
SKILL : Double - Under skills & progression
10:00-15:00 Double Under Skill work! See sheets on wall
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
Teams of 2 or 3
40-20-10
Synchro DB Snatches - DB overhead together
Synchro Toes to bar/Knee raises/Toes to KB - pick a version you can synch! toes/knees must be up at the same time
FRIDAY JUNE 7, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Banded good mornings
8 Banded presses
8 Dead bugs
STRENGTH : 5 rep. Power Clean and Jerk for speed / efficiency / form. (Met.Con style - week 2 - May 24) “better-faster”
METABOLIC CONDITIONING :
6 Rounds of:
2:00 Max Calories, Air Bike
2:00 Rest
SATURDAY JUNE 8, 2024
OPEN GYM 0800 - 1000
May 27th - June 1st, 2024
MONDAY May 27, 2024
Memorial Day! Open Gym 8-10am
Group Murph planned for Saturday, but if can be done today if that works better for you!
If you plan to do Murph Saturday, Do NOT do any Murph-like work today! Recover and save it!
TUESDAY May 28, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cow
8 Single arm DB press each arm
8 Air squat
8 Bench dips
STRENGTH : 15 minutes to establish a 5 rep. single dumbbell Push Press each arm (# is what both arms can do)
METABOLIC CONDITIONING :
Buy In - 500m row
5 Rounds:
20 Supine Russian twists
10 Ring Dips
Cash out - 500m row
WEDNESDAY “Mash-Up” May 29, 2024
Warm up!
2:00 row/bike/ski
1 Round
1:00 single or double unders
10 bootstrappers
10 hips down push ups
10 barbell deadlifts
10 light KB swings
Warm up Deadlift
METABOLIC CONDITIONING :
AMRAP 6 minutes : 2-4-6-8-10…ladder reps
Deadlift, 60% 1RM
Squat-Thrust barbell jump over
AMRAP 6 minutes:
10 burpee box over (rest :30) 20 burpee box over (rest 1:00) repeat as far as possible
AMRAP 6 minutes:
21 KB Swings
21 double - unders
*Rest 4 minutes between workouts.
TEAM THURSDAY May 30, 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 banded presses
8 deadbugs
Then: 1:00 each side calf stretch
SKILL : Double - Under skills & progression
10:00-15:00 Double Under Skill work! See sheets on wall
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
AMRAP 15:00
Partner 1: 500m Row
Partner 2: Works through AMRAP
15 Kettlebell swings
15 Toes to bar/Knee raises/V-ups
15 Box jump/step overs
While Partner 1 works on the bike cals, Partner 2 works through the AMRAP. Switch and continue where partner leaves off on the AMRAP.
FRIDAY May 31, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats
8 banded presses
8 glute bridges
8 alternating lunges
STRENGTH : 20 minutes to establish a 3 Rep. Back Squat (May 14)
METABOLIC CONDITIONING :
Amrap 12 min. of:
12 Calories, Air Bike
12 single DB overhead lunge
SATURDAY June 1, 2024
OPEN GYM 0800 - 1000
SUNDAY June 2, 2024
MURPH!!
Warm up!
2:00 RUN!
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 air squats
8 push ups
8 arch/hollow swings
STRENGTH & METABOLIC CONDITIONING :
For Time:
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 mile
partition pull-ups, push-ups & squats as desired
scaling options available
May 20th-25th, 2024
MONDAY MAY 20, 2024
Warm up!
2:00 RUN!
2 Rounds for quality
8 PVC good mornings
8 air squats
8 hips down push ups
8 arch/hollow swings - Pull ups in 2nd round
STRENGTH : 15 minutes to develop 1 rep. QUALITY Drop Snatch (May 6)
METABOLIC CONDITIONING :
1 Round
800m run
6x
5 pullups/ring rows
10 push ups
15 airsquats
OR
3x
10 pull ups/ring rows
20 push ups
30 airsquats
800m run
*Last week of Murph Prep!
*If you plan do to do Half Murph, run half the distance and can also reduce the number of rounds of pull ups/push up/airsquat.
*If you plan to wear a vest, do so today!
*This should take 25:00-30:00
TUESDAY MAY 21, 2024
Warm up:
2:00 bike/row/ski
2 Rounds
8 bootstrappers
8 PVC pass throughs
8 Barbell Deadlifts
8 Arch/hollow swings
8 glute bridges
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 1 rep. Deadlift (May 7)
METABOLIC CONDITIONING :
10 Rounds, not for time of (time cap 20:00):
200m bag / ball carry
5 tall Box Jumps, 30"/24"
5 chin - ups (underhand)
WEDNESDAY “Mash-Up” May 22, 2024
Warm up!
2:00 row/bike/ski
1 Round
1:00 single unders/double unders
10 air squats
10 single arm DB high pulls each arm
10 double DB front squat
10 single arm DB press each arm
10 scap only pull ups
METABOLIC CONDITIONING :
AMRAP 5 minutes of:
10 Dumbbell Power Snatch, R-arm
10 Dumbbell Power Snatch, L-arm
10 Chest-to-bar Pull-ups
AMRAP 5 minutes climbing the ladder of:
1 - 2 - 3 - 4 - 5…Dumbbell Hang Squat Cleans
1 - 2 - 3 - 4 - 5…Burpees
AMRAP 5 minutes of:
40 Jump rope singles or doubles
100m Dumbbell Farmer's Carry
15 Dumbbell Floor Press
*You choose load.
*Rest 3 minutes between workouts.
TEAM THURSDAY MAY 23, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with seal/down dog
8 Banded press
8 Sampson stretch
8 Banded pull aparts
8 Arch/hollow swings
SKILL WORK: Handstand work - Wall Walk! Last Week!
Going to work on skills for getting upside down, working on wrist flexibility and strength and wall walks.
Eccentric wrist flexion: 3 sets x 8 reps each side with 2.5-8#
Have wrist issues? This will help with flexibility and strength. Stay light and focus on the stretch as the hand lowers. Use your opposite hang to lift the hand up.. should not be a curl!
15:00
Start at beginning of progression. If you can complete 3 Rounds as written of each exercise, progress to the next step.
Feet up wall
2-3x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) and back down to start position. Must hold plank position with hands.
Half wall walk
2-5x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) then 2 walks with hands as high as comfortable - about half wall walk
Wall walk with Hold
2-5x Full Wall walk all the way up hold :02 and down
*Increase reps and speed up and down
TEAM METABOLIC CONDITIONING :
Every 2:00 (1:30 working/:30 rest & transition) for 24:00 (3 Rounds through)
Station 1: Outdoor sled push, ~100m
Station 2: Max effort rope climbs or pull to standing
Station 3: Max effort burpee over wall
Station 4: Max effort ski calories
*One partner works at a time, can break up reps/distance as desired.
*Each team starts at a different station. Rotate through every 2:00.
FRIDAY MAY 24, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Banded good mornings
8 Banded presses
8 Box dips
8 Dead bugs
STRENGTH : 5 rep. Power Clean and Jerk for speed / efficiency / form. (Met.Con style) week 1.
METABOLIC CONDITIONING :
5 rounds for time:
10 Ring Dips (jump / sling shot / heavy assistance)
12 alternating Medicine Ball Cleans, 20/14
14 cal. Row
Saturday May 25, 2023 8 - 10am
Open Gym!
May 13th-18th, 2024
Monday May 13, 2024
Warm up!
2:00 RUN!
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 air squats
8 push ups
8 arch/hollow swings
STRENGTH : STRENGTH : 10 minutes to establish a 1 rep. single dumbbell Strict Press each arm (# is what both arms can do) (April 29)
METABOLIC CONDITIONING : MURPH Prep Week 3
4 Rounds of:
400m Run at 7-8/10 pace
4x
5 pullups/ring rows
10 push ups
15 airsquats
OR
2x
10 pull ups/ring rows
20 push ups
30 airsquats
Rest 2:00
*This week NO run at the end but more 2 more rounds of pullups/push ups/airsquats!
*If your first round takes >8:00 half the distance for remaining rounds (400m). This should take 25:00-30:00 max.
*If planning to use a vest, add weight this week.
*If you are doing Half Murph, Do Half distance on run (400m)
Tuesday May 14, 2024
Warm up:
2:00 bike/row/ski
2 Rounds
8 bootstrappers
8 banded presses
8 banded good mornings
8 dead bugs
STRENGTH : 20 minutes to establish a 4 Rep. Back Squat (April 30)
METABOLIC CONDITIONING :
AMRAP 7:00
7 double DB front squat 35/50#
7 double DB devil press
Wednesday “Mash-Up” May 15 , 2024
Warm up!
2:00 Run/Bike/Row
1 Round
5/5 World’s greatest stretch
10 PVC pass throughs
5/5 Single Leg RDLs with KB
10 Barbell strict press
10 Barbell top down RDLs
10 Hang muscle cleans
Warm up weight for DT
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
1 - 2 - 3 - 4…ladder of "DT", which is : Deadlifts - Hang power cleans - Push Jerks @ 50% of push-jerk #
AMRAP 8 minutes of:
50 V-ups
2:00 Plank Hold
AMRAP 8 minutes of:
1200m Air Bike/35 cals on Echo Bike
500m Row
400m Run
*Rest 4 minutes between workouts.
Team Thursday May 16, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with seal/down dog
8 Banded press
8 Sampson stretch
8 Banded pull aparts
8 Arch/hollow swings
SKILL WORK: Handstand work - Wall Walk!
Going to work on skills for getting upside down, working on wrist flexibility and strength and wall walks.
Eccentric wrist flexion: 3 sets x 8 reps each side with 2.5-8#
Have wrist issues? This will help with flexibility and strength. Stay light and focus on the stretch as the hand lowers. Use your opposite hang to lift the hand up.. should not be a curl!
15:00
Start at beginning of progression. If you can complete 3 reps as written of each exercise, progress to the next step.
Feet up wall
2-3x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) and back down to start position. Must hold plank position with hands.
Half wall walk
2-4x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) then 2 walks with hands as high as comfortable - about half wall walk
Wall walk with Hold
2-4x Full Wall walk all the way up hold :02 and down
*Increase reps and speed up and down
TEAM METABOLIC CONDITIONING :
Every 4:00 x 4 (12:00 total)
400m row - alternating partners each round
10 Synchro DB shoulder to overhead at moderate weight - lockout at the top together
In remaining time max effort T2B/Knee raises/V-ups (one partner working at a time)
*Record the number of T2B variation reps you do each round.
Friday May 17, 2024
Warm up:
2:00 bike/row/ski
2 Rounds
4 Inch worms with seal and down dog
8 Kettlebell swings
8 Hips down push ups
8 Banded presses
STRENGTH : 15 minutes to establish a 4 rep. Dumbbell Bench Press (May 3)
METABOLIC CONDITIONING :
Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups / Ring Push-Ups
8 2-Pood Kettlebell swings
Saturday May 18, 2024 8 - 10am
OPEN GYM
May 6th - 11th, 2024
Monday May 6th, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
8 banded presses
8 air squats
8 hips down push ups
8 arch/hollow swings
Then: 2:00 stretch what you need for the overhead squat position!
STRENGTH: 15 minutes to develop 2 rep. QUALITY Drop Snatch (April 22)
METABOLIC CONDITIONING : MURPH prep. Week 2
4 Rounds of:
400m Run at 7/10 pace
2x
5 pull ups/ring rows
10 push ups
15 airsquats
OR
1x
10 pull ups/ring rows
20 push ups
30 airsquats
Then:
400m Run at 7/10 pace
Rest 2:00
*If your first round takes >8:00 do half the running/rowing/biking distance for the following rounds. This should take between 23:00-28:00 maximum.
*If you plan to do Murph in a vest, bring the vest you want to use EMPTY. Getting the feeling for the constrictive nature of the vest while working out.
*If you are doing Half Murph, Do Half distance on run/row/bike
Tuesday May 7th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 bootstrappers
8 PVC pass throughs
8 Barbell Deadlifts
8 Arch/hollow swings
8 glute bridges
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 2 rep. Deadlift (April 23)
METABOLIC CONDITIONING :
For time:
21-15-9
Deadlifts @60% of your 2 rep
Toes to bar/Knee raises
WEDNESDAY “Monster Mash-Up” May 8th, 2024
Warm up!
2:00 row/bike/ski
1 Round
1:00 single unders!
10 Airsquats
10 Hips down push ups
10 Barbell top down RDLs
10 Barbell front squats
10 Bench dips
Warm up power clean weight.
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
100m Run
7 Burpees
7 Ring Dips
AMRAP 7 minutes of:
7 Power Clean, 185/135
70 Single-unders after each set
AMRAP 7 minutes of:
7 Double DB squat-jumps
7 Barbell Roll outs
*Rest 4 minutes between workouts.
TEAM THURSDAY May 9th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
4 Inch worms with seal and down dog
8 Barbell strict press
8 Air squats
8 Hollow rocks
SKILL WORK: Handstand work - Wall Walk!
Going to work on skills for getting upside down, working on wrist flexibility and strength and wall walks.
Eccentric wrist flexion: 3 sets x 6 reps each side with 2.5-8#
Have wrist issues? This will help with flexibility and strength. Stay light and focus on the stretch as the hand lowers. Use your opposite hang to lift the hand up.. should not be a curl!
15:00
Start at beginning of progression. If you can complete 3 Rounds as written of each exercise, progress to the next step.
Feet up wall
2-3x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) and back down to start position. Must hold plank position with hands.
Half wall walk
2-4x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) then 2 walks with hands as high as comfortable - about half wall walk
Wall walk with Hold
2-4x Full Wall walk all the way up hold :02 and down
*Increase reps and speed up and down
TEAM METABOLIC CONDITIONING :
Quarterfinals Workout 2: Team!
Time cap: 20 minutes
3 rounds for time:
50 wall-ball shots
50 lateral burpee box jump-overs
Rx
♀ 14-lb ball to a 9-foot target, 20-inch box
♂ 20-lb ball to a 10-foot target, 24-inch box
Scaled
♀ 10-lb ball to a 9-foot target and 20-inch box
♂ 14-lb ball to a 10-foot target, 24-inch box
*Teams of 2. Partition as desired.
FRIDAY May 10th , 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats/2nd round 8 goblet squats
8 Banded presses
8 Banded good mornings
8 Banded bent over rows
Then: :30 Front Rack stretch each side
STRENGTH : 15 minutes to work on squat clean mechanics and technique.
Build to that 1 rep. with good form. Each week add # and drop the reps, building towards a heavy 1RM. (April 26)
METABOLIC CONDITIONING :
3 rounds for time of:
10 heavy bag / ball over the shoulder cleans (alternating)
15/21-calorie Echo bike
20 back step lunges
SATURDAY May 11th, 2024
OPEN GYM 0800 - 1000
April 29th - May 4th, 2024
MONDAY APRIL 29th, 2024
Warm up!
2:00 RUN!
2 Rounds for quality
8 air squats
8 single arm DB press warm up weight
8 push ups
8 arch/hollow swings
STRENGTH : 15 minutes to establish a 2 rep. single dumbbell Strict Press each arm (# is what both arms can do) (April 15)
METABOLIC CONDITIONING : Murph Prep!! Week one
It’s end of April, Murph is one month out!!! Let’s get ready :)
3 Rounds of:
400m Run @7/10 pace (not a max effort - slightly slower than a 1 mile pace)
2x
5 pull ups/ring rows
10 push ups
15 airsquats
OR
1x
10 pull ups/ring rows
20 push ups
30 airsquats
Then:
400m Run at 7/10 pace
Rest 2:00
*If you plan to do Murph in a vest, bring the vest you want to use EMPTY for today's workout.
*If you are doing Half Murph, Do Half distance on run
*If your first round takes >8:00 do half the running distance for the following rounds.
Tuesday April 30, 2024
Warm up:
2:00 Run/Bike/Row
2 Rounds
4/4 World’s greatest stretch
8 Banded press
8 Goblet squats
8 Banded good mornings
8 Glute bridges
Then:
:30 Banded ankle stretch each side
STRENGTH : 15 minutes to establish a 4 Rep. Back Squat (April 16)
METABOLIC CONDITIONING :
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 75/95/115/125 lb
♂ 115/135/155/185 lb
♀ 35/45/55/65 lb
♂ 45/55/65/75 lb
Wednesday “Mash-Up” May 1, 2024
Warm up!
2:00 bike/row/ski/jog
1 Round for quality
1:00 single unders/1:00 double unders
10 Bootstrappers
10 Hips down push ups
10 Barbell strict press
10 Alternating box step ups
10 Arch/hollow swings
10 Kipping pull ups
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
6 Heavy Sandbag cleans
6 Bar Muscle-ups / Chest to Bar pull-ups
AMRAP 6 minutes of:
6 Dumbbell Burpee, 50's/35's
6 Strict Handstand Push-ups
AMRAP 6 minutes of:
60 Double-unders
6 (tall) Box Jumps, 30"/24"
rest 3 minutes
Team Thursday May 2, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Sampson stretch
8 Banded pull aparts
SKILL WORK: Handstand work - Wall Walk!
Going to work on skills for getting upside down, working on wrist flexibility and strength and wall walks.
Eccentric wrist flexion: 3 sets x 6 reps each side with 2.5-8#
Have wrist issues? This will help with flexibility and strength. Stay light and focus on the stretch as the hand lowers. Use your opposite hang to lift the hand up.. should not be a curl!
15:00
Start at beginning of progression. If you can complete 3 Rounds as written of each exercise, progress to the next step.
Feet up wall
2-3x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) and back down to start position. Must hold plank position with hands.
Half wall walk
2-3x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) then 2 walks with hands as high as comfortable - about half wall walk
Wall walk with Hold
2-3x Full Wall walk all the way up hold :02 and down
TEAM METABOLIC CONDITIONING :
AMRAP 15:00
2-4-6-8-10-etc.
Burpee
Heavy bag over wall
10 calorie bike between each round of burpee and bag over wall.
*One partner works at a time to complete the reps together.
Friday May 3, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 bootstrappers
8 Single arm DB high pull
8 Bent over med ball slam
8 dead bugs
STRENGTH : 15 minutes to establish a 5 rep. Dumbbell Bench Press.
METABOLIC CONDITIONING :
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 Toes to Bar / Knees to Chest
40 pound Dumbbell snatch, 21 reps, left arm
21 Toes to Bar / Knees to Chest
Saturday May 4, 2024 8 - 10am
OPEN GYM
April 22nd - 27th, 2024
Monday April 22nd, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 Single arm DB press each side
8 PVC Overhead squat
Then: 2:00 stretch what you need for the overhead squat position!
STRENGTH: 20 minutes to develop 3 rep. QUALITY Drop Snatch (April 9th)
METABOLIC CONDITIONING :
For total time: 2 rounds - rest 1 minutes - 2 more rounds :
30-second L-sit
20 shoulder-to-overheads
30-second hang from the pull-up bar
20 shoulder-to-overheads
Tuesday April 23rd, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 bootstrappers
8 single arm DB high pulls each side
8 Samson stretch
8 barbell top-down Romanian DL
8 glute bridges
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 3 rep. Deadlift (April 8th)
METABOLIC CONDITIONING :
Complete as many calories as possible in 10 minutes of:
50 alternating D-Ball over the shoulder cleans
50 step lunge
Max calories on the rower
WEDNESDAY “Monster Mash-Up” APRIL 24th, 2024
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 Airsquats
10 PVC passthroughs
10 Barbell snatch grip Romanian DLs
10 Barbell hang muscle or power snatches
10 Scap only pull ups
10 Barbell front squats
10 Barbell strict presses
Warm up power snatch and thuster
METABOLIC CONDITIONING :
AMRAP 5 minutes of:
15 Power Snatch (75/55)
15 Air Bike, Calories
AMRAP 5 minutes ladder 1-1, 2-2, 3-3… of:
Thruster (75/55)
Pull-up
AMRAP 5 minutes ladder 10-10, 11-11, 12-12… of:
Kettlebell Swing, 53/35
GHD/AbMat Sit-up
*Rest 3 minutes between workouts - yes, really light/really fast.
TEAM THURSDAY APRIL 25th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
4 Inch worms with seal and down dog
8 Banded pass throughs
8 Air squats
8 Hollow rocks
SKILL : 15 min. Toes to Bar Strength/Kipping Progression
Last week!
3 Rounds for Quality
8-10 PVC Banded lat pull downs hold :03 at bottom
4-6 Strict Toes to Bar or Pike ups - lower slowly
8-10 Arch/hollow swings - keep a tight body position work on timing
8-10 Kipping knee raises or toes to bar - goal is to link them together work on timing
TEAM METABOLIC CONDITIONING :
AMRAP
3:00 on/1:00 off x 5 (20:00 total)
200m run together
20 synchro DB snatches - DB overhead at the same time (50/35)
10 synchro line facing burpees (like a bar but just jump over the line)
*Continue where you leave off after each break
FRIDAY APRIL 26th , 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats/2nd round 8 goblet squats
8 Banded presses
8 Banded good mornings
8 Push ups
Then: :30 Front Rack stretch each side
STRENGTH : 15 minutes to work on squat clean mechanics and technique.
Build to a heavier 2 reps with good form. Each week add # and drop the reps, building towards a heavy 1RM. (April 12)
METABOLIC CONDITIONING :
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb
♂ 225 lb
Intermediate option:
21-15-9 reps for time of:
Deadlifts
Pike push-ups
♀ 125 lb
♂ 185 lb
SATURDAY APRIL 27th, 2024
OPEN GYM 0800 - 1000
April 15th - 20th, 2024
MONDAY APRIL 15th, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 bootstrappers
8 banded presses
8 banded good mornings
8 scap only pull ups
STRENGTH : 15 minutes to establish a 3 rep. single dumbbell Strict Press each arm (# is what both arms can do) (April 1)
METABOLIC CONDITIONING :
.Complete as many reps as possible in 12 minutes of:
2 strict pull ups
2 burpees
5 hang power cleans
4 strict pull ups
4 burpees
5 hang power cleans
6 strict pull ups
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the strict pull ups and burpees until time expires.
(Rx. = ♀125 lb ♂185 lb)
TUESDAY APRIL 16th, 2024
Warm up!
2:00 run!!
2 Rounds for quality
5/5 World’s greatest stretches
8 kettlebell swings
8 glute bridges
8 goblet squats
Then: 1:00 standing calf stretch each leg
STRENGTH : 20 minutes to establish a 4 Rep. Back Squat (April 2)
METABOLIC CONDITIONING :
4 Rounds for Time:
400m run
15 Sandbag/DBall clean (over the shoulder)
25 sit ups
WEDNESDAY “Monster Mash-Up” APRIL 17th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps into :30 double unders
10 Air squats
10 DB Deadlift - warm up weight
10 PVC passthrougsh
5/5 single arm DB Front squats
10 PVC snatch grip Romanian DLs
10 Hips down push ups
Warm up Power Snatch
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
For time (rest remainder of 6:00):
30 DB Deadlifts (50/35, 35/20)
20 single DB Front Squat (switch each 5 reps)
10 alternating DB Snatch
"J.T."
21-15-9 reps of (or AMRAP 6 min.):
Handstand Push-ups, strict
Ring Dips
Push-ups
AMRAP 6 minutes of:
50 Double-unders/single unders
10 Power snatches (135/95)
TEAM THURSDAY APRIL 18th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
4 Inch worms with seal and down dog
8 PVC pass throughs
8 Air squats
8 Hollow rocks
SKILL : 15 min. Toes to Bar Strength/Kipping Progression
3 Rounds for Quality
6-8 PVC Banded lat pull downs hold :03 at bottom
3-5 Strict Toes to Bar or Pike ups - lower slowly
6-8 Arch/hollow swings - keep a tight body position work on timing
6-8 Kipping knee raises or toes to bar - goal is to link them together work on timing
TEAM METABOLIC CONDITIONING :
AMRAP 15:00
Partner 1: Row 500m
Partner 2: Works through AMRAP
10 Box jump overs
10 DB Push press (50/35)
10 Toes to bar/Knee raises - work on linking them!
FRIDAY APRIL 19th, 2024
Warm up!
2:00 Row/Ski/Bike
2 Rounds
4 Inch worms with seal and down dog
8 bootstrappers
8 hips down push ups
8 Samson stretches
8 Medicine ball chest slams
STRENGTH : 15 minutes to establish a 1 rep. Bench Press. (April 5)
METABOLIC CONDITIONING :
For 8 rounds, complete as many reps as possible in 1 minute of:
2 wall walks (partial wall walk or 3 reverse “caterpillar”)
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.
SATURDAY APRIL 20th, 2024
OPEN GYM 0800 - 1000
April 8th - 13th, 2024
MONDAY April 8th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 bootstrappers
8 single arm DB press each side
8 Samson stretch
8 barbell top-down Romanian DL
8 glute bridges
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 4 rep. Deadlift (March 26th)
METABOLIC CONDITIONING :
With a pair of dumbbells, 4 rounds for time of:
20 step weighted lunge
30 alternating DB jerk (while resting the other DB on your shoulder)
♀ 30-lb dumbbells
♂ 45-lb dumbbells
TUESDAY APRIL 9th 2023
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 box step ups
Then: 1:00 scorpion stretch each side
STRENGTH: 20 minutes to develop 4 rep. QUALITY Drop Snatch (March 29th)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 chest-to-bar pull-ups
rest 3 minutes exactly
Complete as many rounds and reps as possible in 5 minutes of:
5 box jumps
5 chest-to-bar pull-ups
WEDNESDAY “Monster Mash-Up” APRIL 10th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps into :30 double unders
10 Air squats
10 Barbell hang power cleans
10 Barbell strict press
10 Barbell front squats
10 Hips down push ups
10 Alternating lunges
Warm up: Power clean-Front Squat-Push press
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
15 Power Cleans, 135/95
12 Front Squats, 135/95
9 Push Press, 135/95
AMRAP 7 minutes of:
50 Double-unders
25 Dumbbell Hang Power Cleans 50/35
50 Sit-ups
AMRAP 7 minutes of:
30 Dumbbell Russian Twists
20 Dumbbell Bench Press (on box or floor)
10 Dumbbell Box Step-ups
*Rest 4 minutes between workouts.
TEAM THURSDAY APRIL 11th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
4 Inch worms with seal and down dog
8 PVC pass throughs
8 Air squats
8 Hollow rocks
SKILL : 15 min. Toes to Bar Strength/Kipping Progression
3 Rounds for Quality
6-8 PVC Banded lat pull downs hold :03 at bottom
3-5 Strict Toes to Bar or Pike ups - lower slowly
6-8 Arch/hollow swings - keep a tight body position work on timing
6-8 Kipping knee raises or toes to bar - goal is to link them together work on timing
TEAM METABOLIC CONDITIONING :
Team Karen with burpees!
For time:
150 wall balls
Every 2:00 perform 5 Synchro burpees
*One partner works at a time. Partition as needed
*Every 2:00 both partners stop wall balls and perform 5 synchro burpees
*Teams of 3, 2 partners shadow
FRIDAY APRIL 12th , 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats/8 goblet squats
8 PVC pass throughs
8 Kettlebell RDLs
8 Box dips
Then: :30 Front Rack stretch each side
STRENGTH : 10 minutes to work on squat clean mechanics and technique.
Build to a heavier 3 reps with good form. Each week add # and drop the reps, building towards a heavy 1RM. (March 25)
METABOLIC CONDITIONING :
For time:
50 GHD sit-ups or combo with AbMat
40 overhead squats
30 burpees
20 push-ups
10 ring muscle-ups or ring dips
♀ 65 lb
♂ 95 lb
SATURDAY APRIL 13th, 2024
OPEN GYM 0800 - 1000
April 1st - 6th, 2024
MONDAY APRIL 1st, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 bootstrappers
8 banded presses
8 banded good mornings
8 scap only pull ups
STRENGTH : 15 minutes to establish a 4 rep. single dumbbell Strict Press each arm (# is what both arms can do) (March 18)
METABOLIC CONDITIONING :
For time of:
Calorie row 21 - 18 - 15 - 12
Burpee pull-ups 7 - 6 - 5 - 4
*Pull-up bar 6 inches from fingertips with arms overhead.
TUESDAY APRIL 2nd, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
:30 single unders/:30 double unders 2nd round
8 air squats
8 single arm DB high pulls
8 glute bridges
8 single arm DB presses
STRENGTH : 20 minutes to establish a 5 Rep. Back Squat
METABOLIC CONDITIONING :
For time:
30 Double DB Deadlifts (50/35)
60 Double-Unders / Double-Single combo/Single unders
30 Double DB front squats
60 Alternating DB snatch
WEDNESDAY “Monster Mash-Up” APRIL 3rd, 2024
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 PVC pass throughs
10 Air squats
10 Arch/hollow swings
10 Empty barbell front squats
10 Empty barbell presses
Then: Warm up squat clean thruster
METABOLIC CONDITIONING :
AMRAP 6 minutes ascending the ladder (1 - 2 - 3 - 4…) of:
Bar Muscle-ups (C2B / Pull-Ups)
Squat Clean Thruster, 135/95
AMRAP 6 minutes of:
30 Ball Slams
20 Sit - Ups
10 Handstand Push-ups (Pike position or on Box)
AMRAP 6 minutes of:
12 Calories Air Bike
12 Kettlebell Swing, 70/53
*Rest 4 minutes between workouts
TEAM THURSDAY APRIL 4th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
4 Inch worms with seal and down dog
8 Banded pass throughs
8 Banded good mornings
8 Dead bugs
1 Light Turkish get up each arm
SKILL : Toes to Bar Strength/Kipping Progression
3 Rounds for Quality
6 PVC Banded lat pull downs hold :03 at bottom
Rest :30
3 Strict Toes to Bar or 6 Pike ups - lower slowly
Rest :30
6 Arch/hollow swings - keep a tight body position work on timing
Rest :30
6 Kipping knee raises or toes to bar - goal is to link them together work on timing
Rest 1:00
TEAM METABOLIC CONDITIONING :
20:00 E2MOM
Teams of 2-3 people
Station 1) Calories ski erg
Station 2) Sled push - switch partners every 50’ (down and back)
Station 3) Calories C2 bike erg
Station 4) Turkish get ups
*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 APRIL 5th, 2024
Warm up!
2:00 Row/Ski/Bike
2 Rounds
8 bootstrappers
8 hips down push ups
8 Samson stretches
8 Medicine ball chest slams
STRENGTH : 15 minutes to establish a 2 or 1 rep. Bench Press. (March 22)
METABOLIC CONDITIONING :
For time:
1,000-meter row
10 Wall Balls
750-meter row
10 Wall Balls
500-meter row
10 Wall Balls
SATURDAY APRIL 6th, 2024
OPEN GYM 0800 - 1000
March 25th - 30th, 2024
MONDAY March 25th, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats/8 goblet squats
8 PVC pass throughs
8 Kettlebell RDLs
8 Hips down push ups
8 Dead bugs
Then: :30 Front Rack stretch each side
STRENGTH: 15 minutes to work on squat clean mechanics and technique.
Build to a light 4 reps with good form. Each week we will add # and drop the reps, building towards a heavy 1RM. (March 15)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 15 minutes of:
10 pull ups
20 push ups
30 Russian twists with wallball
TUESDAY MARCH 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
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 5 rep. Deadlift (March 12th)
METABOLIC CONDITIONING :
Double Dumbbell - Double DT
10 rounds for time of:
12 DB deadlifts (50/35)
9 DB hang power cleans
6 DB push jerks
Add to the challenge - try double kettlebells
WEDNESDAY “Monster Mash-Up” March 27th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
10 Air squats
10 Single arm DB press
10 DB Deadlifts
10 Single arm DB high pull
10 Arch/hollow swings
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
40 Double-unders - or singles
30 Handstand Push-ups, strict
:20 second bar hang
AMRAP 9 minutes of:
350m Row
30 DB Snatches 50/35
350m Row
30 DB Snatches 50/35
AMRAP 9 minutes of:
10 Deadlifts, 315/205
20 Toes-to-bar
*Rest 4 minutes between workouts
TEAM THURSDAY MARCH 28th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
8 bootstrappers
8 Scap only pull ups
8 Glute bridges
8 Hanging knee raises (strict)
2 Pull to standing
SKILL : 15 min. Rope Climbing
Last week!!
TEAM METABOLIC CONDITIONING :
8:00 AMRAP
Partner 1: 20/15 cal bike
Partner 2: Works through AMRAP
1 Rope climb
5 Power snatches (95/65)
*Alternate continue where partner leaves off
Rest 2:00
8:00 AMRAP
Partner 1: 20/15 cal bike
Partner 2: Works through AMRAP
5 Strict pull ups
5 Power cleans (135/95)
*Alternate continue where partner leaves off
*Can start on either AMRAP depending on class size
FRIDAY MARCH 29th , 2024
Warm up!
2:00 row/bike/ski
2 Rounds
8 air squats
8 PVC pass throughs
8 Bench dips
8 PVC Snatch grip behind the neck presses
8 PVC Overhead squats
2:00 to stretch out what is needed for drop snatches
STRENGTH : 15 minutes to develop
Build to a light 4 reps with good form. Each week we will add # and drop the reps, building towards a heavy 1RM. (March 15)
METABOLIC CONDITIONING : 5 rep. QUALITY Drop Snatch
Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Intermediate option:
Complete as many rounds and reps as possible in 14 minutes of:
7 low-ring transitions
50 wall-ball shots
100 single-unders
♀ 10-lb ball to 9-foot target
♂ 14-lb ball to 10-foot target
SATURDAY MARCH 30th, 2024
OPEN GYM 0800 - 1000