October 7th - 12th, 2024
MONDAY October 7, 2024
Warm up!
2:00 jump rope!! singles and doubles
2 Rounds
8 Bootstrappers
8 Banded presses
8 Banded good mornings
8 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 15 minutes build to a 3-3-3-3-3 rep. Deadlift
Aim for final set to be heavier than Sept. 24
METABOLIC CONDITIONING :
In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
♀ 105 lb
♂ 155 lb
Post total bike calories
TUESDAY OCTOBER 8, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 air squats
8 PVC pass throughs
8 hips down push ups
8 Samson stretches
Then:
Burgener warm up with PVC - coach led
STRENGTH : 15 minutes 3-3-3-3-3 Squat Snatch / Power Snatch + Overhead Squat
Sept. 23
METABOLIC CONDITIONING :
For time:
500-meter row
5 rope climbs to 15 feet/3 rope climbs/15 ring rows + 15 strict knee raises
25 push-ups
5 rope climbs to 15 feet/3 rope climbs/15 ring rows + 15 strict knee raises
500-meter row
WEDNESDAY “Mash-Up” OCTOBER 9, 2024
Warm up:
2:00 run/bike/row/ski
1 Round
10 Squat thrusts (no push up burpee)
10 single arm DB press each arm
10 alternating lunges (each leg!)
10 Russian KBS light weight
10 Bench dips
10 Tuck ups
Then:
4 Back step lunges with working weight
4 single DB S2O
2-3 dips of choice
2-3 strict toes to bar or Kettlebell
4 Russian KBS with working weight
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
12 back step single DB lunge (50/35)
12 single DB alternating shoulder to overhead
AMRAP 8 minutes of:
1 min Plank Hold, R-side
10 Ring/Matador/Bench dips
1 min Plank Hold, L-side
10 Strict toes to bar/toes to kettlebell
AMRAP 8 minutes of:
20 Burpees
20 Russian Kettlebell Swings, 53/35
20 Calories, Air Bike
*Rest 4 minutes between workouts.
TEAM THURSDAY OCTOBER 10, 2024
2:00 run/bike/row/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded pull aparts
8 banded good mornings
8 banded presses
8 scap pull ups
SKILL : Lat strength for Pull ups and Bar Muscle ups and Kipping
**If you surpassed 5 strict pulls and are working towards a BMU
3 x 6 reps of banded lat pull down to hips with straight arms - highest resistance possible
**If you are working on a pull up/surpassing 5
3 x 4 negative pull ups - jump into position and lower as slowly as possible
If you can’t keep a lower tempo of at least 4 seconds, use a foot to assist
Everyone
Accumulate 6-8 Banana jumps
Accumulate 6-8 Banana jumps + patient arch
TEAM METABOLIC CONDITIONING :
Part 1:
For time:
42-30-18
Devil’s presses (35/20)
Box jump overs
*One person works at a time.
Part 2:
50’ Sled push ladder - Will add 25# each round, everyone to their max effort, will add up totals for team
*Aim to have teams of relatively equal strength - so a bigger partner with a smaller partner :)
FRIDAY OCTOBER 11, 2024
2:00 bike/row/ski/run
2 Rounds
8 bootstrappers
8 Barbell Romanian deadlifts
8 Deadbugs
8 Barbell Front squats
STRENGTH:
20 minutes to establish a quality Squat Clean single (Sept. 27)
METABOLIC CONDITIONING:
Annie With a Twist
In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
SATURDAY OCTOBER 12, 2024
OPEN GYM 0800 - 1000
Sept. 30th - Oct. 5th, 2024
MONDAY SEPTEMBER 30, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 Single arm DB press each arm
8 Single Leg RDL with DB from press
8 glute bridges
STRENGTH : 15 minutes to establish a 5 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(Sept.16)
METABOLIC CONDITIONING :
3 rounds for time of:
400-meter run
30 KB swings (American)
30 Abmat or GHD sit-ups
TUESDAY OCTOBER 1, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 banded presses
8 banded good mornings
8 hollow rocks
STRENGTH : 20 minutes to establish a 5 - 5 - 5 - 5 - 5 - 5 Back Squat
METABOLIC CONDITIONING :
AMRAP 12 minutes of:
1 power clean - 1 hang squat clean - 1 shoulder to overhead
3 barbell roll - outs (“Evil Wheel”)
WEDNESDAY “MASH UP” OCTOBER 2, 2024
Warm up
2:00 run/bike/row/ski
1 Round
4 Inch worms with seal and down dog
8 bootstrappers
8 hips down push ups
8 barbell strict presses
8 barbell deadlifts
2 pull to stand on rope
Warm up deadlift and HSPU
METABOLIC CONDITIONING:
AMRAP 6 minutes; “Different Diane”
1 - 1, 2 - 2, 3 - 3…
Deadlift, 225/155
Handstand push - ups/Box HSPU/Pike HSPU
AMRAP 6 minutes:
3 Rope Climbs, 15 ft. or 9 pull - ups
12 Burpees
15 V-up
AMRAP 6 minutes:
1 minute of:
Max Calories, Air Bike
1 minute of:
Plank
*Rest 4 minutes between workouts.
TEAM THURSDAY OCTOBER 3, 2024
2:00 run/bike/row/ski
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 Samson stretch
8 scap pull ups
8 bench dips (or hips down push if bench dip is what you are testing)
SKILL : Strict Pull up and Dip Strength - Goal here is to build capacity of each and work towards bar muscle ups
Strict Pull up/Rack Chin/Ring Pull up (from floor)
Retest your max effort! If you were close to a pull up the first week, try that again first!
Strict Dips/with band, bench or box
Retest your max effort! If you were close to an unassisted dip the first week, try that again first!
Rest 1:00 between efforts, can alternated between pull ups and dips
TEAM METABOLIC CONDITIONING :
Team Filthy Fifty
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions with barbell
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders/100 single unders
Teams of 2, complete the reps as a team, one rests while one works, divide the work as desired.
FRIDAY OCTOBER 4, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
8 bootstrappers
8 hips down push ups
8 deadbugs
8 bent over chest medball slams
STRENGTH : 20 minutes to establish a 4 - 4 - 4 - 4 - 4 - 4 rep. Bench Press (Sept.20)
METABOLIC CONDITIONING :
6 rounds for time of:
14/18-calorie AirBike
30-foot sandbag carry
♀ 100 lb
♂ 150 lb
SATURDAY OCTOBER 5, 2024
OPEN GYM 0800 - 1000
September 23rd - 28th, 2024
MONDAY SEPTEMBER 23, 2024
Warm up!
2:00 jump rope!! singles and doubles
2 Rounds
8 air squats
8 PVC passthroughs
8 hips down push ups
8 Samson stretches
Then:
Burgener warm up with PVC - coach led
STRENGTH : 15 minutes 4 - 4 - 4 - 4 - 4 - 4 Squat Snatch / Power Snatch + Overhead Squat
Build in weight up to 7/10 Rate of Perceived Exertion (RPE) - feel like you could do 3 more reps after the 4th! Could be more than top weight on Sept. 3
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 16 minutes of:
6 lateral burpees over DB’s
12 dumbbell front-rack back step lunges
24 Double-Unders
♀ 35-lb dumbbells
♂ 50-lb dumbbells
TUESDAY SEPTEMBER 24, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 Bootstrappers
8 Banded presses
8 Banded good mornings
8 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 15 minutes build to a 4 - 4 - 4 - 4 - 4 - 4 rep. Deadlift
Aim for final set to be heavier than Aug.27
METABOLIC CONDITIONING :
10 rounds or time:
7/10-calorie AirBike or Row
10 wall-ball shots
♀ 14 lb
♂ 20 lb
WEDNESDAY “Mash-Up” SEPTEMBER 25, 2024
Warm up:
2:00 run/bike/row/ski
1 Round
1:00 single unders
10 air squats
10 single arm DB press each arm
10 Russian KBS light weight
10 arch/hollow swings
Warm up thruster and pull ups
METABOLIC CONDITIONING
AMRAP 5 minutes of:
9 Thruster, 135/95
9 (Weighted) Pull-up, 50/25
AMRAP 5 minutes
800 m Run - as fast as possible!
Max effort Sit ups in time remaining
AMRAP 5 minutes of:
100 Single-unders
20 Russian Kettlebell Swings, 70/53
*Rest 3 minutes between workouts.
TEAM THURSDAY SEPTEMBER 26, 2024
2:00 run/bike/row/ski
2 Rounds for quality
8 cat-cows
8 PVC pass throughs
8 air squats
8 scap pull ups
8 push ups
SKILL : Strict Pull up and Dip Strength - Goal here is to build capacity of each and work towards bar muscle ups
Strict Pull up/Rack Chin/Ring Pull up (from floor)
3 sets x 80-90% of your max reps
Strict Dips/with band, bench or box
3 sets x 80-90% of your max reps
Rest 1:00 between efforts, can alternated between pull ups and dips
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1: Run 400m/Row 500m
Partner 2: Works through
10 Power Cleans (95/65)
10 Push press
10 Toes to bar/Knee raises/Toes to KB
*While P1 Run, P2 works through AMRAP, switch and continue where partner left off.
FRIDAY SEPTEMBER 27, 2024
2:00 bike/row/ski/run
2 Rounds
8 bootstrappers
8 Barbell Romanian deadlifts
8 Deadbugs
8 Barbell Front squats
STRENGTH:
20 minutes to establish a quality 2 - 2 - 2 - 2 - 2 - 2 Squat Clean (Aug.30)
METABOLIC CONDITIONING:
2-4-6-8-10 reps for time of:
Push jerks
Front squats
SATURDAY SEPTEMBER 28, 2024
OPEN GYM 0800 - 1000
September 16th - 21st, 2024
MONDAY SEPTEMBER 16, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 Single arm DB press each arm
8 Barbell Deadlift
8 Deadbugs
STRENGTH : 15 minutes to establish a 4 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(Aug.19)
METABOLIC CONDITIONING :
5 rounds for total reps:
On a 2-minute clock:
15/20/25-calorie Echo bike
Max deadlifts in the remaining time
Rest 2 minutes between rounds.
♀ 205 lb
♂ 275 lb
**Pick an amount on the bike that you can complete in at least :90. Deadlift should be fairly heavy!
TUESDAY SEPTEMBER 17, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 PVC passthroughs
8 glute bridges
8 hips down push ups
Then: :30 PVC Front rack stretch each side
STRENGTH : 20 minutes to establish a 1 Rep. Front Squat (Aug.20)
METABOLIC CONDITIONING :
4 rounds for time:
15 second handstand hold/plank hold
10 pull-ups
15 second handstand hold/plank hold
15 push-ups
15 second handstand hold/plank hold
20 sit-ups
15 second handstand hold/plank hold
25 air squats
WEDNESDAY “MASH UP” SEPTEMBER 18, 2024
Warm up:
2:00 run/bike/row/jog
1 Round
1:00 single unders/1:00 double unders
8 bootstrappers
8 PVC passthroughs
8 PVC snatch grip Romanian DLs
8 PVC snatch grip behind the neck presses
8 Hollow rocks
8 DB hang squat cleans light weight
Warm up power snatch
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
15 Wallball Shots, 20/14
15 Power Snatch, 75/55
AMRAP 6 minutes of:
40 Double Unders
20 second “L” hold (on DB’s)
AMRAP 6 minutes of:
21 Rolling Get-Ups
15 Box Jump, 24"/20"
9 DB Hang Squat Cleans
*Rest 4 minutes between workouts.
TEAM THURSDAY SEPTEMBER 19, 2024
2:00 run/bike/row/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 banded passthroughs
8 banded good mornings
8 banded presses
8 scap pull ups
8 bench dips
SKILL : Strict Pull up and Dip Strength - Goal here is to build capacity of each and work towards bar muscle ups
Strict Pull up/Rack Chin/Ring Pull up (from floor)
3 sets x 70-75% of your max effort
Strict Dips/with band, bench or box
3 sets x 70-75% of your max effort
Rest 1:00 between efforts, can alternated between pull ups and dips
If you missed test week!
Test: 3x Max effort strict pull up/rack chins/ring pull ups (from floor)
Test: 3x Max effort strict dips on Matador/with light band/bench or box
Be sure to write down your numbers! The following weeks will build off of these reps and we will re-test in 4 weeks!
TEAM METABOLIC CONDITIONING :
For time:
1000m row
60 DB clean and jerks
60 V-ups/Tuck ups
60 DB snatches
1000m row
*One partner works at a time. Partition reps as desired.
FRIDAY SEPTEMBER 20, 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
Then: :30-1:00 calf stretch each side
STRENGTH : 20 minutes to establish a 5 - 5 - 5 - 5 - 5 - 5 rep. Bench Press to use in a 5 week series.
METABOLIC CONDITIONING :
For time of:
10 Burpee - box jump/step over
400-meter run
10 Burpee - box jump/step over
400-meter run
15 Burpee - box jump/step over
200-meter run
15 Burpee - box jump/step over
200-meter run
SATURDAY SEPTEMBER 21, 2024
OPEN GYM 0800 - 1000
September 9nd - 14th, 2024
MONDAY SEPTEMBER 9, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 Single arm DB press each arm
8 Samson stretches
8 Hollow rocks
STRENGTH : 15 minutes to establish a 2 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(Aug.19)
METABOLIC CONDITIONING :
For time:
5 rope climbs to 15 feet (scale ground to standing)
25 deadlifts
30 wall-ball shots
200 m DB farmers carry
30 wall-ball shots
25 deadlifts
5 rope climbs to 15 feet (scale ground to standing)
TUESDAY SEPTEMBER 10, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 Banded pass throughs
8 Glute bridges
8 Banded presses
Then: :30 PVC Front rack stretch each side
STRENGTH : 15 minutes to establish a 2 Rep. Front Squat (Aug.20)
METABOLIC CONDITIONING :
Complete as many reps as possible in 2 minutes of:
5 squat clean and jerks
Max-rep feet-elevated ring rows
Rest 1 minute between sets. Repeat for a total of 5 sets.
Use 70% of your best squat clean and jerk
0-2 3-5 6-8 9-11 12-14
WEDNESDAY “Mash-Up” SEPTEMBER 11, 2024
Warm up!
2:00 row/bike/ski
1 Round
1:00 single unders
10 airsquats
10 DB deadlifts
10 Single arm DB high pulls each side
10 Single arm DB strict press each side
10 Hollow rocks
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
400m Run
12 Dumbbell Hang Cleans
24 Plank alternating shoulder taps
AMRAP 8 minutes of:
200m Heavy ball or bag Carry
100 Single-unders
AMRAP 8 minutes of:
20 alternating DB power snatch
100 Single-unders
*Rest 4 minutes between workouts.
TEAM THURSDAY SEPTEMBER 12, 2024
2:00 run/bike/row/ski
2 Rounds for quality
8 cat-cows
8 PVC pass throughs
8 air squats
8 scap pull ups
8 push ups
SKILL : Strict Pull up and Dip Strength - Goal here is to build capacity of each and work towards bar muscle ups
Strict Pull up/Rack Chin/Ring Pull up (from floor)
3 sets x 2-4 reps (or 60% of your max)
Strict Dips/with band, bench or box
3 sets x 2-4 reps (or 60% of your max)
Rest 1:00 between efforts, can alternated between pull ups and dips
If you missed last week!
Test: 3x Max effort strict pull up/rack chins/ring pull ups (from floor)
Test: 3x Max effort strict dips on Matador/with light band/bench or box
Be sure to write down your numbers! The following weeks will build off of these reps and we will re-test in 4 weeks!
TEAM METABOLIC CONDITIONING :
3:00 on/1:00 off x 5
AMRAP - continue where you leave off
10 synchro DB thrusters (50/35)(35/20)
10 synchro box jumps/step ups (alternating if not enough boxes)
10 synchro toes to bar/knee raises
FRIDAY SEPTEMBER 13, 2024
Warm up!
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Dead bugs
8 Barbell Front squats
STRENGTH : 20 minutes to establish a quality 3 rep. Squat Clean using all 3 reps. in the build up (Aug.30)
METABOLIC CONDITIONING :
For total time:
Buy in: 50 AbMat/GHD sit-ups
2 rounds of:
Run 800 meters
Row or Ski 800 meters
Cash out: 50 AbMat/GHD sit-ups
SATURDAY SEPTEMBER 14, 2024
OPEN GYM 0800-1000
September 2th - 7th, 2024
MONDAY SEPTEMBER 2, 2024
LABOR DAY! Open Gym
Warm up!
2:00 Row/run/ski/bike
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC good mornings
8 PVC overhead squats
8 arch/hollow swings
Warm up barbell movements
METABOLIC CONDITIONING :
2012 Chipper (modified)
For time:
10 overhead squats (135/95)
10 box jump/step-overs
10 thrusters
10 power cleans
10 toes-to-bars
15 Hand release Push-Ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump/step-overs
10 overhead squats
TUESDAY SEPTEMBER 3, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
5/5 World’s Greatest Stretch
8 banded passthroughs
8 banded pull aparts
8 banded good mornings
:30 bottom of squat hold
Then:
1:00 roll thoracic area
STRENGTH : 20 min. max. Squat Snatch / Power Snatch into an Overhead Squat 5 - 5 - 5 - 5 - 5
Build in weight up to 6/10 Rate of Perceived Exertion (RPE) - feel like you could do 4 more reps after the 5th!
METABOLIC CONDITIONING :
Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar
♀ 95 lb
♂ 135 lb
WEDNESDAY “Mash-Up” SEPTEMBER 4, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 Barbell RDLs
10 Barbell strict press
10 Hollow rocks
10 Scap pull ups
Warm up shoulder to overhead weight
Warm up deadlift
METABOLIC CONDITIONING :
AMRAP 7 minutes:
1 Deadlift, 405/275
1 Rope Climb, 15 ft./2 Pull to standing
AMRAP 7 minutes:
20 Windshield Wipers holding kettlebell
5 Shoulder to Overhead, 185/135
AMRAP 7 minutes:
400m Run
50 Air Squats
*Rest 4 minutes between workouts.
TEAM THURSDAY SEPTEMBER 5, 2024
Warm up!
2:00 run/bike/row/ski
2 Rounds for quality
8 cat-cows
8 PVC pass throughs
8 air squats
8 scap pull ups
8 push ups
SKILL : Strict Pull up and Dip Strength - Goal here is to build capacity of each and work towards bar muscle ups
Test: 3x Max effort strict pull up/rack chins/ring pull ups (from floor)
Test: 3x Max effort strict dips on Matador/with light band/bench or box
Be sure to write down your numbers! The following weeks will build off of these reps and we will re-test in 4 weeks!
TEAM METABOLIC CONDITIONING :
For time:
1000m row
50 goblet squats
50 sit ups
800m row
40 goblet squats
40 sit ups
600m row
30 goblet squats
30 sit ups
FRIDAY SEPTEMBER 6, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
4 Inch worm with seal and down dog
8 single leg RDL with kettlebell each side
8 PVC behind the neck presses
8 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 2 rep. Deadlift (Aug.27) using all 2 rep. building
METABOLIC CONDITIONING :
Complete as many rounds as possible in 20 minutes of:
50 box step-ups
50 walking lunges
200 m heavy bag or ball carry
SATURDAY SEPTEMBER 7, 2024
OPEN GYM 0800 - 1000
AUGUST 26th - 31st, 2024
MONDAY AUGUST 26, 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
8 scap pull ups
STRENGTH : 15 minutes to develop a 4 rep. Touch & Go Dumbbell Snatch per arm. Both ends of DB must touch the ground.
Catch in a “dropped” position. Use Aug. 14th 3 rep. number to get 4 per arm - we’re climbing up…
METABOLIC CONDITIONING :
As many rounds and reps as possible in 20 minutes of:
5 L pull-ups/strict pull ups/ring rows
10 dumbbell bench presses
50 cal. Row
TUESDAY AUGUST 27, 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 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 3 rep. Deadlift (Aug.13))
METABOLIC CONDITIONING :
5 rounds for reps:
In 2 minutes:
7/10-calorie Air bike or Ski
10 burpees (or less)
In remaining time, max DB Push Jerks (50/35)
Rest 2 minutes between rounds.
Score is total of max. Push Jerks
*Make sure to pick calories and burpee amount that can be completed in no more than 1:30. This will probably slow but you need some time for the Push Jerks.
WEDNESDAY “Mash-Up” AUGUST 28, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 PVC passthroughs
10 Barbell RDLs
10 Barbell muscle cleans
10 Arch/hollow swings
10 Barbell front squats
Warm up squat cleans
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
6 Squat Cleans
12 toes to bar
AMRAP 7 minutes of:
9 Power Cleans
18 roll outs
AMRAP 7 minutes of:
12 alternating over the shoulder sandbag/ball cleans
24 supine Russian Twists (weight plate)
*Rest 4 minutes between workouts.
TEAM THURSDAY AUGUST 29 , 2024
Warm up!
2:00 run/bike/row/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded pass throughs
8 banded presses
8 strict knee raises
Then: Max effort hang from rope!
SKILL : 15 min Rope Climbs - Last Week!
Improve on a skill from the previous week!
TEAM METABOLIC CONDITIONING :
E2MOM 20:00
Max effort reps through stations
1) Machine of choice!
2) Burpee get over box
3) Rope climbs/Half climbs/Pull to standing
4) V-ups/Tuck ups
FRIDAY AUGUST 30, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Deadbugs
8 Barbell Front squats
STRENGTH : 20 minutes to establish a quality 3 rep. Squat Clean (Aug.16)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
10 chest-to-bar pull-ups
15 push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 155 lb
♂ 225 lb
SATURDAY AUGUST 17, 2024
OPEN GYM 0800 - 1000
AUGUST 19th - 24th, 2024
MONDAY August 19, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 Single arm DB press each arm
8 Samson stretches
8 Hollow rocks
STRENGTH : 15 minutes to establish a 3 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(Aug.5)
METABOLIC CONDITIONING :
For time:
50 single dumbbell box step-ups
40 box jumps
30 single DB alternating thrusters
♀ 20-inch box and 35-lb dumbbell
♂ 24-inch box and 50-lb dumbbell
TUESDAY AUGUST 20, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 PVC passthroughs
8 glute bridges
8 push ups
Then: :30 PVC Front rack stretch each side
STRENGTH : 15 minutes to establish a 2 Rep. Front Squat (Aug.6)
METABOLIC CONDITIONING :
Every minute on the minute for 12 minutes:
Minute 1: 18-24 med ball squat cleans
Minute 2: 12-15 hand-release push ups
Minute 3: 20 double unders/40 single unders
Minute 4: 12 to 16-calorie row
**Pick reps that you can complete in no more than :45
WEDNESDAY “MASH UP” AUGUST 21, 2024
METABOLIC CONDITIONING :
32:00 Time Cap!
Each of these should not take more than 10:00 with rest to complete.
Adjust the run and weight to be able to complete in time allocated.
For time:
400m run
immediately into...
5 rounds of:
18 Dumbbell Deadlifts
12 Dumbbell Hang Power Cleans
10 Dumbbell Push Jerks
rest 2 minutes
800m run
immediately into...
40 Dumbbell Clean & Jerks
rest 2 minutes
1 Mile Run
immediately into...
40 “V” ups
Men: Two 50-lb dumbbells
Women: Two 35-lb dumbbells
TEAM THURSDAY AUGUST 22 , 2024
2:00 run/bike/row/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 banded pass throughs
8 banded presses
8 strict knee raises
8 arch/hollow swings
Then: Max effort hang from rope!
SKILL : Rope Climbs!
15 minute skill work and progressions
TEAM METABOLIC CONDITIONING :
Lazar Dukic Memorial Workout - Team Version
For Time:
3 Rounds
30 calorie row
10 Bar Muscle ups/Chest to bar pull ups/Strict pull ups/Ring rows
Rest 3:00
3 Rounds
30 calorie row
15 strict handstand push ups/box HPSU/Seated DB strict press
Rest 3:00
3 Rounds
10 Bar Muscle ups/Chest to bar pull ups/Strict pull ups/Ring rows
15 strict handstand push ups/15 box HPSU/15 Seated DB strict press
*As you may have seen, CrossFit tragically lost one of it’s best and most beloved athletes during the first event of the CrossFit Games this year, Lazar Dukic from Serbia. He was a 3x European Regional Champion and regularly finish in the 10 ten at the CrossFit Games. As CrossFit NOLA put so well: “None of us actually knew Lazar but incidents like [this] really remind us how things can change in an instance. To really cherish life and not take things for granted. This was an extremely high level athlete who specialized in water sports……hug your loved ones and take in the fresh air as you wake up to another day in this world.”
This is a workout that Lazar programmed for the Morning Chalk Up newsletter. It’s a very demanding workout for one person and so we thought it would be a good partner workout. Also, working out together as a team can be a reminder to care for each other in our community and pay tribute to those who have lost their son, brother, partner, and fellow competitor. From the many tributes that have been posted about him, he was a loving, cheerful person whose laughter lightened even the most fierce competition settings. If you’d like to support his family after their incredible loss you can donate here.
FRIDAY AUGUST 23, 2024
Warm up!
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Dead bugs
8 Barbell Front squats
STRENGTH : 20 minutes to establish a quality 4 rep. Squat Clean (Aug.2)
METABOLIC CONDITIONING :
5 rounds for total calories:
On a 2-minute clock:
10 bag or ball alternating clean over the shoulder
10 bag or ball hold squats
Max-calorie bike or ski in the remaining time
- Rest 2 minutes between each round
SATURDAY AUGUST 24, 2024
OPEN GYM 0800 - 1000
AUGUST 12th - 17th, 2024
MONDAY AUGUST 12, 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 3 rep. Touch & Go Dumbbell Snatch per arm. Both ends of DB must touch the ground.
Catch in a “dropped” position. Use July 15th 2 rep. number to get 3 per arm - we’re climbing up…
METABOLIC CONDITIONING :
For time:
40-30-20-10
Medicine-ball cleans
80-60-40-20
Double-unders
Scale is 1/2 number of double unders (if you have them but not this volume) OR same number of single unders.
TUESDAY AUGUST 13, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
4 Inch worm with seal and down dog
8 Banded presses
8 Samson stretches
8 Banded good mornings
8 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 4 rep. Deadlift (July 30)
METABOLIC CONDITIONING :
Complete as many reps as possible in 14 minutes of:
400 m DB farmer carry
30 DB Push Jerks
20 DB Box step ups (24”/20”) (35/20#)
WEDNESDAY “Mash-Up” AUGUST 14, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 airsquats
10 PVC pass throughs
10 alternating lunges
10 PVC snatch grip RDLs
10 hips down push ups
10 PVC behind the neck presses
Warm up the weight for your power snatch and other movements
METABOLIC CONDITIONING :
AMRAP 5 minutes of:
20 Wallball Shots, 20/14’ 20/14#
20 Box jumps 24/20”
AMRAP 5 minutes of:
15 Power Snatch, 95/65
10 Lateral burpee over bar
AMRAP 5 minutes of:
Run up “the hill”
30 AbMat sit-ups
Rest 3:00
TEAM THURSDAY AUGUST 15 , 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 :
15:00 AMRAP
Partner 1: 25/20 cal bike
Partner 2: Works through AMRAP
5 Power cleans (135/95)
10 Pull ups
15 Box jump overs
*Alternate continue where partner leaves off
FRIDAY AUGUST 16, 2024
Warm up:
2:00 run/row/bike/ski
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 2 rep. Bench Press to use in a 5 week series. (Aug.9)
METABOLIC CONDITIONING :
12 rounds for time of:
200-meter sprint
1 minute plank (scale = :30 seconds)
SATURDAY AUGUST 17, 2024
OPEN GYM 0800 - 1000
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