Workout of the Day: 7/17/17 - 7/23/17

MON 7/17

A. 4 sets:  

Strict Pull-ups x 1 Min AMRAP

(Rest 30-60 sec)

Single arm DB Press x 12, 10, 8, 6/arm (Pause 1s in OH position)

(Rest 60 sec)

 

B. "The Chief" 

3 Sets of:

3 min AMRAP

3 Power Cleans (~70-80% max NTE 135/95lbs)

6 Push-ups 

9 Air Squats 

(Rest 1min b/w rounds)

*Pick up where you left off each round. Score is total rounds + reps.

 

TUE 7/18

A. 3 sets: 

KB Good Morning @3010 x 10

(rest 60 sec)

DB Front Rack Walking Lunge x 24, 20, 16 steps

(rest 90 sec)

 

B. 12 min AMRAP:

400m Run (79th st)

21 Russian KB Swings (NTE 53/35#)

300m Run (78th st) 

15 RKBS

200m Run (75th st)

9 RKBS 

 

WED 7/19

A. Power Clean x 5, 4, 3, 2, 1

(rest 2 min b/w sets)

 

B. 4 Sets of: 

30 sec - Renegade Rows (NTE 40/25#) 

30 sec - Rest 

30 sec - Sit-ups

30 sec - Rest 

30 sec - Squat Thrust + Lateral Box Step-over (20") 

30 sec - Rest

30 sec - Row for Cals 

30 sec - Rest

 

THU 7/20

A. 4 sets: 

Push Press x 5

(rest 60 sec)

Single Leg DB/KB Romanian DL x 5-6/leg

(Rest 60-90 sec)

 

B. For Time: 

15-12-9

Hang power clean & Jerk (70-80% of todays best Push-Press NTE 135/95#) 

Burpee over bar

 

FRI 7/21

A. 4 sets: 

Front Squat x 4-6

(Rest 60 sec)

Split Stance DB Row x 4-6/arm

(Rest 60 sec)

 

B. For time:

30 Steps Reverse Lunge

60 Double Unders

20 Steps Reverse Lunge 

40 Double Unders

10 Steps Reverse Lunge 

20 Double Unders 

 

C. Accumulate 2 minutes Side Plank per side

 

SAT 7/22

Saturday Surprise!

 

SUN 7/23

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 7/10/17 - 7/16/17

MON 7/10

A. 12 mins to build to heavy complex - Power Clean + Hang Squat Clean + Front Squat

 

B. Complete 4 Rounds of: 

4 Hang Power Cleans (~70% of todays best complex NTE 135/95#)

8 Burpee Box Jumps (NTE 24/20")

200m run (75th st)

(Rest/walk 2 minutes b/w rounds)

*Subtract 6 minutes from final time

 

TUE 7/11

A. 4 sets: 

Shoulder Press x 5, 5, 3, 3

(Rest 30-60 sec)

Split Stance DB/KB Row x 5-8/arm 

(Rest 60 sec)

 

B. 10 min. AMRAP:

300m Run (78th st)

10 Thrusters (~80% of best shoulder press NTE 115/75#) 

 

WED 7/12

A. 4 sets: 

Back Squat x 4, 3, 2, 4 

(Rest 60 sec)

Strict Pull-up x 30 sec AMRAP

(Rest 90-120 sec)

 

B. 8 min. AMRAP: 

14 KB Swings (53/35#)

7 Burpees over KB 

100ft OH KB carry

 

THU 7/13

A. 3 sets: 

Sumo Deadlift High Pull x 8-12 

(Rest 60 sec)

DB Bench Press x 8-12

(Rest 60-90 sec)

 

B. For Time:

16-12-8

SA DB Snatch (NTE 50/35#) 

Toes to Bar

*50 Double Unders at the end of each round

 

FRI 7/14

A. Turkish Get-up: Take 12 minutes to build to a challenging double per arm 

 

B. 2 Rounds of: 

2 min - AMRAP KB Swings (NTE 53/35#)

1 min - Rest 

2 min - AMRAP DB Complex - DB Burpee + Power Clean + Push Press

1 min - Rest 

2 min - Max Cal Row

1min - Rest

*Goal: Pace yourself to complete slightly more reps/cals on second round

 

SAT 7/15

Saturday Surprise!

 

SUN 7/16

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 7/3/17 - 7/9/17

MON 7/3

A. 4 sets: 

Single Leg DB Romanian Deadlift x 4-6/leg

(Rest 30 sec)

Wall Walks x 1 min. AMRAP 

(Rest 90 sec)

 

B. 15 minute AMRAP:

Row 500m 

Side Plank (on elbow) x 45 sec/side (can be accumulated)

Single arm OH Carry x 50m/arm (moderate load) (77th st)

 

TUE 7/4

Closed. Happy 4th!

 

WED 7/5

A. 4 sets: 

Sumo Deadlift High-pull x 6-8

(Rest 60 sec)

Ring-Row @21X1 x 4-6

(Rest 60 sec)

 

B. 8 min. AMRAP:

100m run (77th st)

10 Burpees 

 

C. 3 sets: 

Side Plank Rotations (on elbow) x 10/side

 

THU 7/6

A. Take 20 Minutes to Cycle: 

DB Russian Box Step-up x 8/leg 

Ring Dip x 5-8 

Side Plank Clamshells x 10/side 

Double Under Practice x 1min

*Rest as needed b/w activities

 

B. 3 Rounds for Reps:

30 sec - Strict Pull-ups

30 sec - Rest

30 sec - Sit-ups

30 sec - Rest

30 sec - Double Unders

30 sec - Rest

 

FRI 7/7

A. Push Press x 8, 8, 4, 4, 4

(rest 2 min b/w sets)

 

B. 5 Rounds for Time: 

8 Box Jump (step down) (24/20")

6 Deadlifts (~70-80% of today's best 4-rep push press, NTE 135/85#)

4 Hang Power Cleans 

2 Push-press 

(Rest 1min b/w rounds) 

*Score = Subtract 4 minutes from final time

 

SAT 7/8

Saturday Surprise!

 

SUN 7/9

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 6/26/17 - 7/2/17

MON 6/26

A. 4 sets:

Front Squat @30x1 x 4-6

(Rest 30-60 sec)

DB/KB Kneeling Torso Row x 5-8/arm 

(Rest 60 sec)

 

B. For Time:

30-20-10

Kettlebell Swings (NTE 53/35#)

Burpees 

200m run after each round (75th st)

 

TUE 6/27

A. 4 sets: 

Deadlift TnG x 8, 6, 4, 8 

(Rest 30-60 sec)

Single arm OH Carry x 50m/arm (R arm to 77th, L arm back to gym)

(Rest 90 sec)

 

B. 3 Rounds 

1min - Row for Cals

1min- Rest 

1min- DB Box Step-ups (NTE 35/20# - 20") 

1min - Rest 

*Goal: Slightly more Cals/Reps per round

 

WED 6/28

A. Close Grip Bench Press x 10, 8, 6, 4

(Rest 2 mins b/w sets & spot partner)

 

B. For Time: 

10-8-6-4-2

DB Power Clean to OH (NTE 50/35#)

Strict Pull-up

100m run (77th st)

 

THU 6/29

A. Turkish Get-up x 4, 3, 2/arm 

(Rest 90 sec b/w sets)

 

B. For Time:

21-15-9

Toes to Bar 

Run 400m after each set (79th st)

 

FRI 6/30

A. Back Squat x 6, 5, 4, 5, 6

(rest 2min b/w sets)

 

B. 3 Rounds for Time:

30 Steps Walking Lunge 

20 MB Sit-ups (20/14#)

10 Ring Dips

 

SAT 7/1

Saturday Surprise!

 

SUN 7/2

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 6/19/17 - 6/25/17

MON 6/19

A. Push Press x 5, 4, 3, 2, 1

(rest 2 min b/w sets)

 

B. 3 Rounds for Reps/Cals:

1 Min - Burpee Pull-up

30 sec - Rest 

1 Min - Double Unders 

30 sec - Rest

1 min - Row (cals)

90 sec - Rest

 

TUE 6/20

A. 3 sets: 

Back Squat x 8-10

(Rest 45 sec)

DB/KB Kneeling Torso Row x 6-8/arm 

(Rest 1-2 mins)

 

B. 5 Rounds for Time:

10 Knees to Elbows 

10 SA DB OH Reverse Lunges (NTE 35/25#)

 

WED 6/21

A. Take 20 Minutes to Cycle: 

Pendlay Row x 4-6 (1 sec pause against chest) 

DB/KB Box Step-up x 8/leg 

Side Plank Rotations (on elbow) x 10/side 

Assault bike x 25 sec for cals @ tough effort 

*rest as needed b/w activities

 

B. For Time:

500m Row 

400m Run (79th st)

 

THU 6/22

A. 4 sets:

Sumo Deadlift @30x1 x 5-8

(Rest 30-60 sec)

DB Single-arm Strict Press x 5-8/arm

(Rest 90 sec)

 

B. Partner Workout!

For Time:

10,9,8 ... 1

Wall Ball (20/14#)

Dip Support on rings

*Partners switch off activities; each partner does ALL of the reps.

 

FRI 6/23

A. Hang Power Clean: 12 Minutes to build to a tough 2-rep

 

B. 12 min. AMRAP:

20 DB Snatches - alt arms (NTE 50/35#)

15 Toes to Bar 

200m Run (75th st)

 

SAT 6/24

Saturday Surprise!

 

SUN 6/25

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 6/12/17 - 6/18/17

MON 6/12

A. 3 sets: 

Sumo Deadlift High-pull x 6-10 

(Rest 30-60 sec)

DB Bench Press x 6-10 

(Rest 60 sec)

 

B. For Time:

15-12-9

Hang Power Clean (~60-70% of multi-rep max NTE 135/95#) 

Toes to Bar

 

TUE 6/13

A. Take 20 Minutes to Cycle: 

Front Squat x 5-8

Ring Push-ups x 30 sec AMRAP 

Side Plank Clamshell x 10/side (pause 1s in top position) 

Row 150m @ tough effort 

*Rest as needed b/w activities

 

B. 10 min. AMRAP:

200m Run (75th st)

10 V-ups

10 Ring Rows or 2-5 Strict Pull-ups

 

WED 6/14

A. 4 sets: 

Behind the Neck Press x 4-8 

(rest 1min)  

DB Split Squat x 4-8/leg 

(rest 1min)

 

B. For Time:

30-20-10 

KB Swing (NTE 53/35#) 

Burpees

 

THU 6/15

A. Turkish Get-up x 3, 2, 1 per arm 

(Rest 60-90 sec b/w sets)

 

B. 7 min. AMRAP:

Run 200m (75th st)

10 Box Jump-overs (NTE 24/20") 

 

(Rest 3min) 

 

7 min. AMRAP:

KB/DB Farmer's Carry x 50m (to Porsche garage & back)

Front Plank (arms extended) x 30 sec

 

FRI 6/16

A. 3 sets: 

Single Leg DB Romanian Deadlift x 5-8/leg

(Rest 30-60 sec)

Wall Walks x 1 minute AMRAP

(Rest 90 sec)

 

B. 5 Rounds for Time:

8 Deadlifts (~50-60% of multi-rep max NTE 155/105#) 

32 Double Unders

 

SAT 6/17

Saturday Surprise!

 

SUN 6/18

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 6/5/17 - 6/11/17

MON 6/5

A. 3 sets:

Back Squat x 8-10

(Rest 1 min)

DB/KB Upright Row @21x1 x 6-10

(Rest 60 sec)

 

B. 10 min. AMRAP:

20 Russian KB Swings (NTE 70/53#)

15 Goblet Squats (same KB)

10 Burpees w/ Lateral Jump over KB 

 

TUE 6/6

A. 4 sets:

Single arm Farmer's Carry x 50m/arm

(Rest as needed)

Ring Dip x 6-10

(Rest 90 sec)

 

B. 3 Rounds for time: 

10 Toes to Bar

20 Box Step-ups (alt. legs - NTE 24/20" - unweighted)

300m Run (78th st)

 

WED 6/7

A. 4 sets: 

Romanian Deadlift @31x1 x 4-8

(Rest 1 min)

Wall Walks x 1 minute AMRAP

(Rest 2 min)

 

B. For Time

500m Row

30 Wall Balls (20/14#)

20 Renegade Rows (NTE 35/25#; 1 rep = row R + row L.. NO pushup) 

200m Single arm OH KB Carry (Switch arms every 50m - NTE 53/35#) 

 

THU 6/8

A. 4 sets: 

Front Rack Reverse Lunge x 14-18 (7-9/leg alt. legs) take out of the rack

(Rest 2 mins)

 

B. 3 Rounds for Reps/Cals:

1 Min - DB Power Clean to OH (NTE 50/35#) 

30 sec - Rest

1 Min - Double Unders 

30 sec - Rest

1 Min - Row 

90 sec - Rest

 

FRI 6/9

A. Take 20 Minutes to Cycle: 

Russian KB Swings x 10-15

Single arm DB Thruster x 6-10/arm 

Side Plank x 30 sec/side 

Row 20 sec for max distance 

*Rest as needed b/w activities

 

B. 10 min. AMRAP:

200m Run (75th st)

15 Sit-ups 

10 Ring Rows or 2-5 Strict Pull-ups (Choose which is most appropriate to be a challenging yet submaximal effort each round) 

 

SAT 6/10

SATURDAY SURPRISE!

 

SUN 6/11

SUNDAY STRETCH @ 10AM OR REST.

Workout of the Day: 5/29/17 - 6/4/17

MON 5/29

Closed.

 

TUE 5/30

A. 4 Sets:

DB Bench Press x 5-8 

(spot partner & rest as needed)

Barbell Narrow Grip Upright Row @21X1 x 5-8 

(Rest 90 sec)

 

B. 10 min. AMRAP:

3, 6, 9, 12, 15....

Toes to Bar 

Box Jump Over (NTE 24/20") 

 

WED 5/31

A. 5 sets:

Back Squat x 6, 4, 6, 4, 6

(Rest 60 sec)

Ring Row @31x1 x 4-6 

(Rest 90 sec) 

 

B. 4 Rounds for time:

20 Reverse Lunge Steps (unweighted)

10 KB Sumo Deadlift High-pulls (NTE 53/35#) 

5 Burpee Pull-ups 

 

THU 6/1

A. Take 15 minutes to build to a tough complex of: 

3 Hang Power Clean + 2 Shoulder to OH

 

B. 15 min. EMOM:

Min 1 - 30 sec Double Unders

Min 2 - 30 sec DB Renegade Rows (NTE 35/20#) (no pushup; 1 rep = Row L + Row R)

Min 3 - 30 sec Row (cals)

*score = total reps/cals

 

FRI 6/2

A. Deadlift x 7,5,3,7

(Rest 2 min b/w sets)

*goal is for the last set of 7 to be heavier than first yet typically lighter than the 3. 

 

B. For time:

10, 8, 6, 4, 2

Thruster (barbell) (~70-80% of multi-rep max NTE 125/85#) 

Knees to Elbows 

Run 100m after each round 

 

SAT 6/3

Saturday surprise!

 

SUN 6/4

SUNDAY STRETCH or rest.

Workout of the Day: 5/22/17 - 5/28/17

MEMORIAL DAY WEEKEND SCHEDULE: Saturday 8am & 9am classes will be doing Partner "Murph". No 10am class/OG on Saturday. Gym will be closed on Memorial Day (Monday 5/29).

MON 5/22

A. 3 sets:

Turkish Get-up x 3, 2, 1/arm 

(Rest 30-60 sec)

Ring Row @ 21X2x 4-6 

(Rest 60-90 sec)

 

B. For Time: 

1000m Row

35 DB Thrusters (NTE 50/35#)

50 Burpees

 

TUE 5/23

A. Power Clean (TnG as able) x 5,4,3,2,1

(rest 2 min b/w sets)

 

B. For Time: 

8 Power Cleans (70-80% of today's best NTE 155/105#)

800m Run (72nd st)

8 Power Cleans

600m Run (around block)

8 Power Cleans

400m Run (79th st)

8 Power Cleans

200m Run (75th st)

 

WED 5/24

A. 4 sets: 

Strict Press x 8,6,4,2

(Rest 60 sec)

Bent over DB/KB Row x 4-8 (both arms at once)

(Rest 60-90 sec)

 

B. EMOM x 16 Minutes:

Min 1 - 30 sec Double Unders

Min 2 - 30 sec Strict Pull-ups

Min 3 - 30 sec Assault bike or Row (cals)

Min 4 - Rest 

*Score = total reps/cals

 

THU 5/25

A. Front Squat x 6,4,2,6,4,2

(rest 2 min b/w sets)

 

B. For Time: 

30-20-10 reps

Alternating DB Snatch (NTE 50/35#) 

*100m Single arm OH Carry after each set (50m L, 50m R)

 

FRI 5/26

A. 3 sets: 

Pendlay Row x 5-8 

(Rest 60 sec)

DB Box Step-up x 16-20 (alt legs)

(Rest 90 sec)

 

B. 2 Rounds of: 

2min - Manmakers

(1min Rest)

2min - Row (cals)

(1min Rest) 

2min - Side Plank (Accumulate as many seconds as possible in 1min per side) 

(1min Rest)

*score = manmaker reps + row cals

 

SAT 5/27

Partner "MURPH"

(8am & 9am classes ONLY)

 

SUN 5/28

SUNDAY STRETCH @ 10am or rest. 

Workout of the Day: 5/15/17 - 5/21/17

MON 5/15

A. Sumo Deadlift x 8,6,4,8

(Rest 2min b/w sets) 

 

B. 15 min. AMRAP:

100m Single-arm Farmer's Carry (53/35#) 

30 sec Front Plank (arms extended)

10 Toes to Bar 

 

TUE 5/16

A. 4 sets:

Front Rack Reverse Lunge x 12-16 

(rest 2min b/w sets)

 

B. 3 Rounds for Reps/Cals:

1 Min - Wall Walks

30 sec - Rest 

1 Min - Double Unders 

30 sec - Rest

1 min- Row 

90 sec - Rest 

 

WED 5/17

A. 4 sets:

Choice of: AMRAP Strict Pull-ups in 1 Min OR AMSAP chin-over bar hold in 1 min

(Rest as needed) 

Single arm DB Press x 6-10/arm (1 sec pause OH)

(Rest 90 sec)

 

B. Partner Workout!

10 Rounds for Time:

12 Wall Balls (20/14#)

6 Burpee Box Jump/Step-overs (NTE 20/16") 

*alternate FULL rounds (5 Rnds/partner) 

 

THU 5/18

A. 5 sets:

Back Squat @ 31X1 x 2-4 

(Rest 2 min b/w sets)

 

B. "Helen"

3 Rounds for time: 

400m Run (79th st)

21 KBS (NTE 53/35#)

12 Pull-ups

 

FRI 5/19

A. 3 sets: 

Close Grip Bench Press x 8-10 

(Spot partner & rest as needed) 

Row 30 sec for meters

(Rest 90-120 sec)

 

B. 3 Rounds for time: 

10 Renegade Rows (NO pushup, just row R & L = 1 rep; NTE 35/25#)

15 DB Deadlifts 

10 DB Front Squats 

300m Run (78th st)

 

SAT 5/20

Saturday surprise!

 

SUN 5/21

SUNDAY STRETCH @ 10am or rest. 

Workout of the Day: 5/8/17 - 5/14/17

MON 5/8

A. 4 sets: 

Paused Front Squat @32x1 x 3-6 reps 

(Rest 30-60 sec)

DB Renegade Row x 8-12 alt arms (4-6/arm; NO pushup, just row R & row L)

(Rest 60-90 sec)

 

B. 10 min. AMRAP:

200m Run (75th st)

15 KB Swing (NTE 53/35#)

10 Wallballs (20/14#) 

 

TUE 5/9

A. 4 sets:

Romanian Deadlift @31x1 x 5,5,4,4

(Rest 30-60 sec)

Wall Walks x 60 sec AMRAP 

(rest 90 sec)

 

B. For Time:

500m Row

40 Push-ups

30 Box Step-ups (20" box - Hold KB/DBs as able) 

20 Pull-ups 

 

WED 5/10

A. 4 sets: 

DB Bench Press x 10,8,6,4 

(Spot partner)

Barbell Narrow Grip High Pull @21X1 x 10,8,6,4

(Rest 90-120 sec)

 

B. For time: 

20-15-10-5 reps

KB Sumo Deadlift High-pull (53/35#)

Box Jump - Step down (24/20")

*30 sec Front Plank after each round

 

THU 5/11

A. 3 Rounds of: 

Russian Box Step-up x 10-12/leg

BTN Press x 5-6 

Side Plank Rotations x 10/side 

Assault bike x 20 sec for max cals 

*rest as needed b/w activities

 

B. For time: 

20 DB Manmakers!

 

FRI 5/12

A. Back Squat x 6,4,2,6,4,2

(rest 2 min b/w sets)

 

B. 

2 min. AMRAP: Row for Cals

(1min Rest)

8 min. AMRAP:

8 Toes 2 Bar 

16 KB Swings (NTE 53/35#)

(1min Rest)

2 min. AMRAP: Row for Cals

*2 scores: total rounds + reps of T2B/KBS and total row cals

 

SAT 5/13

Saturday surprise!

 

SUN 5/14

SUNDAY STRETCH @ 10AM or rest.

Workout of the Day: 5/1/17 - 5/7/17

MON 5/1

A. 4 sets:

Push Press x 5,5,4,4 

(Rest 30-60 sec)

Strict Pull-ups x AMRAP in 30 sec

(Rest 60-90 sec)

 

B. For Time:

7 rounds:

5 Shoulder to Overhead (70-80% of today's best 4-rep NTE 135/95#)

7 Sumo Deadlifts

Then immediately into...

4 rounds:

200m run (75th st)

(rest 30 sec b/w rounds)

*Score = time for entire piece (7 rounds plus 4 runs w/ rest)

 

TUE 5/2

A. 4 sets: 

Back Squat x 7,3,7,3

(Rest 30 sec)

Single arm DB Upright Row x 5-7/arm

(Rest 60-90 sec) 

 

B. 10 min. AMRAP:

30 Double Unders

25 Air Squats 

20 Burpees 

 

WED 5/3

A. Take 20 Minutes to Cycle: 

Russian KB Swing x 10-15 reps

(Rest as needed)

Ring Dip x AMRAP-2

(Rest as needed)

Side Plank x 30 sec/side 

(Rest as needed)

Assault Bike 20 sec for max cals

(Rest as needed)

 

B. 3 Rounds of: 

30s - Row for cals 

30s - Rest

30s - Lateral box step overs (24/20")

30s - Rest 

30s - Strict Pull-ups

30s - Rest 

*score = total reps + cals

 

THU 5/4

A. 4 sets: 

Deadlift x 8,6,4,8

*goal is for the last set of 8 to be heavier than first yet typically lighter than the 4

 

B. For time: 

10,9,8....1

DB Snatch

Box Jump (24/20")

 

FRI 5/5

A. 3 Sets:

DB Bench Press @31x1 x 8-12 

(Rest 30 sec)

Pendlay Row (barbell) x 4-6

(Rest 60 sec)

 

B. 4 rounds for time:: 

8 Hang Squat Cleans (50-60% of max NTE 95/65#)

12 Toes 2 Bar 

200m Run (75th st)

 

SAT 5/6

Saturday surprise!

 

SUN 5/7

SUNDAY STRETCH @ 10am or rest. 

Workout of the Day: 4/24/17 - 4/30/17

MON 4/24

A. 4 Sets:

DB/KB Box Step-up x 12-16 reps (alt legs) 

(Rest 60s)

Bilateral Upright Row (barbell) x 5-8 reps

(Rest 90s)

 

B. 10 min. AMRAP:

300m Run (78th St)

24 Sit-ups

12 HR Push-ups 

 

TUE 4/25

A. 4 sets:

Romanian Deadlift (barbell) x 8 reps 

(Rest 30s)

DB/KB Bent-over row x 6-8 reps/arm

(Rest 60s)

 

B. For Time:

21-15-9

KB Swing 

42-30-18

Double Unders 

 

WED 4/26

A. Shoulder to OH - build to a TnG 2-rep in 8 minutes from the floor

(no racks - choice of push press or push jerk)

 

B. "DT"

5 Rounds For Time:

12 Deadlifts (~70% of today's best double NTE 155/105#)

9 Hang Power Cleans

6 Shoulder to OH

[12 min timecap]

 

THU 4/27

A. 4 sets:

Back Squat x 5 reps

(Rest 30s)

Strict Pull-ups x 3-4 reps

(Rest 1-2 min)

 

B. 10 minutes EMOM:

Min 1 - 30 sec Wall Balls (20/14#)

Min 2 - 30 sec Box Jump (24/20")

*score = total reps

 

FRI 4/28

A. 3 sets:

Pendlay Row x 5-7 reps (1 sec pause against chest) 

(Rest 30s)

Ab roll-outs x 6-10 reps

(Rest 60s)

 

B.

4 min - Row for distance

(2 minutes rest/walk)

4 min AMRAP - DB Manmakers (1 rep = pushup, row R, row L, setup for clean, squat clean, thruster)

**2 scores: Distance rowed & total reps

 

SAT 4/29

Saturday surprise!

 

SUN 4/30

SUNDAY STRETCH @ 10AM or rest. 

Workout of the Day: 4/17/17 - 4/23/17

MON 4/17

A. 4 sets:

Romanian Deadlift (barbell) @31x1 x 4-6 

(Rest 60 sec)

DB Strict Press x 6-8

(Rest 60 sec)

 

B. 4 Rounds For Time:

20 Lateral Box Step Overs (24/20") 

15 Sit-ups

100m DB/KB Farmer's Carry 

 

C. 2 sets:

Side Plank Clam Shells x 8-12/side

 

TUE 4/18

A. 5 Sets:

Power Clean + Hang Power Clean + Front Squat

*Consistent builds over sets building to one tough set 

*Follow each set with 20 sec Box Jump (Step Down)

(Rest 2min b/w sets)

 

B. For Time:

400m Run 

+

15-12-9

Thruster (60-70% max NTE 95/65lbs)

Pull-ups

+

400m Run 

 

WED 4/19

A. 4 sets:

Close Grip Bench Press x 7,5,3,7

(spot partner)

Bent Over Double DB Row @21x2 x 5-7 

(rest 60-90 sec)

 

B. 3 Rounds of: 

60 sec - KB Swing (NTE 53/35#)

30 sec - Rest 

60 sec - Double Unders

30 sec - Rest 

 

THU 4/20

A. 4 sets: 

Back Squat x 8,4,8,4 

(Rest 60 sec)

Tempo Ring Rows @ 31X1 x 5-8 

(Rest 60-90 sec)

 

Foot Drills! (between part A & part B)

 

B. 15 minutes for total distance:

400m Run 

100m Walk 

300m Run 

100m Walk

200m Run 

100m Walk 

100m Run 

100m Walk 

 

FRI 4/21

A. 3 Sets of:

Choice of (PICK ONE!):

AMRAP UB Strict Pull-ups

AMSAP Chin-over bar hang

AMSAP Straight Arm Hang

(Rest 30-60 sec)

30 sec - Wall Walks 

(Rest 90-120 sec)

*Stretch triceps/lats against rig during rest

 

B. 2 Rounds of:

 

2 min AMRAP:

2 Pull-ups

3 Push-ups

4 Squats

 

(1 min Rest)

 

2 min - Row for Distance 

 

(1 min Rest b/w rounds)

 

SAT 4/22

SATURDAY SURPRISE!

 

SUN 4/23

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 4/10/17 - 4/16/17

MON 4/10

A. 12 minutes strict pulling progressions - one max effort to test your current capacity in ONE of the following: AMSAP straight arm hang in 90s; AMSAP chin-over bar in 90s; AMRAP unbroken strict pull-ups; build to a max strict wtd pull-up. 

3 sets of 2-4 pullup negatives in remaining time 

(Rest b/w sets)

 

B. For total reps:

2min DB Power Clean to Overhead (NTE 50/35#)

2min Rest 

2min Burpee Box Jumps Overs (NTE 24/20")

2min Rest 

2min Row for cals

*score = reps + cals

 

C. Accumulate 200m Single arm Farmer's Carry per arm - switch arms every 50m 

 

TUE 4/11

A. DB Front Rack Walking Lunge x 24, 20, 16, 12 (total steps)

(Rest 2min b/w sets)

 

B. 3 Rounds for Time:

25 Russian KB Swings (NTE 70/53#)

400m Run (79th st)

 

C. Tabata side plank (alt. sides each interval)

 

WED 4/12

A. Power Clean: 12 minutes to build to a challenging triple (TnG as able) 

 

B. 12 min EMOM:

Min 1: 8 Power Cleans (50-60% of today's max)

Min 2: 8-12 Hand-Release Push-ups 

Min 3: Row 30 sec for Calories 

 

THU 4/13

A. 3 sets: 

Ring Dip -- AMRAP in 30 sec

(Rest as needed)

Single leg DB Romanian DL x 5-8/leg

(Rest 1-2 mins)

 

B. Every other minute for 12 minutes complete an unbroken set of:  

8 Deadlifts

6 Hang Power Cleans

4 Push-Press 

(Use 60-70% of max Push-Press NTE 135/95#)

 

FRI 4/14

A. 4 sets: 

Back Squat @31x1 x 4-6 

(Rest 1 min)

Kneeling Torso Row 4-6/arm

(rest 1-2 mins)

 

B. For Time

50 Double Unders

10 Burpees 

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders 

10 Burpees

10 Double Unders 

10 Burpees 

(15min time cap) 

 

SAT 4/15

Saturday surprise!

 

SUN 4/16

SUNDAY STRETCH  @ 10am or rest.

Workout of the Day: 4/3/17 - 4/9/17

MON 4/3

A. 4 sets:

Back Squat x 10, 5, 10, 5 

(Rest 30-60 sec)

Kneeling Torso Row w/ DB or KB x 5-10/arm 

(Rest 60 sec)

 

B. For Time:

20 Power Cleans (~50-60% max NTE 95/65#)

400m Run (79th st)

15 Power Cleans (60-70% max NTE 115/75#)

400m Run 

10 Power Cleans (~70% max NTE 135#/95#)

400m Run 

5 Power Cleans (~80% max NTE 155/105#) 

 

TUE 4/4

A. Close-grip Bench Press x 8,6,4,8 

(Spot partner)

Bent over DB/KB Row @31x2 x 8,6,4,8 

(Rest 1 min)

 

B. 3 min AMRAP- Push-ups- begin with max ub set & note total reps/ub set

 

C. 8 min. AMRAP:

4 Strict Pull-ups

10 Squat thrusts 

16 Forward Lunge Steps (8/leg alternating legs)

*score = rounds + reps

 

WED 4/5

A. 3 sets:

Russian DB Box Step-up x 10/leg 

(rest 30-60s b/w legs) 

BTN Press x 5-8 

(Rest as needed)

Side Plank Rotations (on elbow) x 8-12/side 

(Rest as needed)

Assault Bike x 20 sec for max cals 

(rest 1-2 min)

 

B. 500m Row Time Trial 

 

C. 800m (72nd st) recovery walk/jog 

 

THU 4/6

A. 5 Sets to build to moderately tough set of: 

Hang Power Clean + Hang Squat Clean + Front Squat

*moderately tough means no misses during build to final complex

(Rest 90 sec b/w sets)

 

B. 4 Rounds for reps:

30 sec -  DB Snatch (alt. arms) (moderate wt. NTE 50/35#)

30 sec - Rest 

30 sec - DUs

30 sec - Rest 

 

FRI 4/7

A. 4 sets: 

Sumo Deadlift x 5 reps 

(Rest 1.5-2 mins b/w sets)

*increase weight each round

 

B. For Time: 

21-15-9 reps

DB Push-press (NTE 50/35#)

KB Swing (NTE 53/35#)

T2B 

 

SAT 4/8

Saturday surprise!

 

SUN 4/9

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 3/27/17 - 4/2/17

We are finally back to our regular programming after an exciting 5 weeks of the CrossFit Open. During the next couple of months, we will be focusing on improving our pushing and pulling strength, especially as it pertains to getting better at strict pull-ups and pushups. We will also be working on some skill pieces for kipping pull-ups, muscle-ups, toes-to-bar, etc. It's going to be awesome!

 

MON 3/27

A. 5 sets:

Strict Press x 5,4,3,2,1

(Rest as needed)

Single Leg DB Romanian DL x 5-6/leg (only 4 sets of these)

(Rest as needed)

 

B. 10 min. AMRAP:

12 Russian KBS (62/44#)

8 Burpees 

6 K2E

 

TUE 3/28

A. 4 sets:

Back Squat @31x1 x 5-8 reps

 

B. 3 sets: 

Ring Rows - 20 sec AMRAP

(rest 40 sec)

 

C. 2 Rounds: 

1min AMRAP - DUs

(1min rest)

1min AMRAP - box step ups (alt. legs)

(1min rest)

1min AMRAP - Get ups 

(1min rest)

1min AMRAP - row for cals 

(3 min rest)

 

WED 3/29

A. 10 min. strict pulling progressions 

*Warm-up & then do one max effort to test your current capacity in one of the following: AMSAP straight arm hang in 90 sec; AMSAP chin-over-bar hang in 90 sec; AMRAP unbroken strict pull-ups; build to a max strict wtd pull-up. 

*In remaining time: 3-5 sets x 2-3 reps pull-up negatives 

 

B. For reps:

3 minutes AMRAP - HR push-ups

1 min rest, then...

4 Rounds:

2 min - Row for cals (1st Rnd @50-60%; 2nd Rnd @60-70%; 3rd Rnd @70-80%, 4th Rnd 80-90% perceived effort)

1 min - Front Leaning Rest 

(1min Rest)

*2 scores: reps from pushups & cals from row

 

THU 3/30

A. 3 sets: 

Pendlay Row @20x1 x 4-7 reps

(Rest 30 sec)

DB Box Step-up x 8-12/leg

(Rest 30s b/w legs)

 

B. Partner WOD!

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:

Wall Ball (20/14#)

Box Jump (24/20") step down (focus on landing quietly on box - absorb impact)

*Partners start on opposite activities and switch once each person has finished the given task

 

FRI 3/31

A. Hang Power Clean x 3 + Push-Press x 2 - 15 minutes to build to a moderately tough complex 

(Moderately tough meaning no misses in the build to one challenging set) 

 

B. 12 min. AMRAP:

4 Hang Power Cleans (70% of today's best complex NTE 135/95#) 

8 Lateral Burpees over the Bar

200m Run (75th st)

 

C. Tabata Side Plank

 

SAT 4/1

Saturday surprise!

 

SUN 4/2

SUNDAY STRETCH @ 10AM or rest.

Workout of the Day: 3/20/17 - 3/26/17

MON 3/20

A. Hang Squat Clean + Squat Clean - 12 min to work technique and build to a challenging complex

*Rest 90-120 sec b/w heavy sets

 

B. 10 min. AMRAP:

10 Hang Power Cleans (75/55#) 

10 Thrusters

20 lateral jumps over barbell

 

TUE 3/21

A. 10 min. to practice pistols and mobilize as needed

 

B. For time:

80 Double Unders

40 KB Swings (53/35#)

20 Alt. Pistols

60 DUs

30 KB Swings

20 Alt. Pistols

40 DUs

20 KB Swings

20 Alt. Pistols

 

WED 3/22

A. Close Grip Bench Press - Work up to a heavy single 

(Rest 2 min)

*Take 6-8 sets

 

B. 11 min. AMRAP:

11 T2B

11 Box jumps

11 Pushups

 

THU 3/23

A. 4 sets: 

Romanian Deadlift x 8 reps

(Rest 90 sec b/w sets)

*Add weight each set

 

B. 3 sets: 

Bent-over BB Row x 10 reps

(Rest 60 sec b/w sets)

 

C. 4 rounds for time:

10 Plate G2O (45/25#)

10 Burpees onto plate

10 Plate Situps (plate on chest)

 

FRI 3/24

CF Open WOD 17.5 - TBA @ games.crossfit.com

 

SAT 3/25

Saturday surprise!

 

SUN 3/26

SUNDAY STRETCH @ 10AM or rest.

Workout of the Day: 3/13/17 - 3/19/17

MON 3/13

A. Back Squats x 3-2-1-3-2-1+

(Rest 2 mins b/w sets)

*Second wave of 3-2-1 heavier than first wave

*Last set is AMRAP set.

*Start at roughly 50% of your 1RM

 

B. 2 rounds:

In 4 mins...

Run 400 meters (79th st)

Max toes to bar in remaining time

(Rest 3 mins b/w rounds)

 

TUE 3/14

A. 5 sets:

Hang Power Clean x 4 reps

(Rest 90 sec b/w sets)

*Add weight each set, but focus on your ability to cycle the barbell 

 

B. 3 rounds for time:

21 OH MB squats (20/14#)

15 Lateral Burpees over the Bar

9 Power Cleans (125/85#)

 

WED 3/15

A. 5 sets: 

Strict Chin-Ups x 5 reps

(Rest 1.5-2 mins b/w sets)

*2 warm-up sets

 

B. Partner WOD!

20 min AMRAP w/ a partner:

P1: Row 500 Meters

P2: 15 Box Jumps (step down!) (24/20") + 15 Pushups

*partners work on opposite tasks at the same time; once both partners have finish their given work, switch tasks. 

*score = rounds + reps as a team

 

THU 3/16

A. 10 min pistol practice

 

B. 3 sets:

Farmer's carry x 100m (77th st) or 1 min inside gym

(Rest 1-1.5 mins b/w sets)

 

C. 5 min AMRAP:

45 Double Unders

30 Situps

 

FRI 3/17

CF Open WOD 17.4 - TBA @ games.crossfit.com

 

SAT 3/18

Saturday surprise!

 

SUN 3/19

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 3/6/17 - 3/12/17

MON 3/6

A. Front Squat Box Squat - Work up to a challenging 3-rep in 15 mins

(Rest 2 min b/w heavy sets)

 

B. For time w/ a partner:

30-20-10

Calories on Rower

21-15-9 Hang Power Cleans (115/75#)

*both partners work at the same time on opposite exercises and do all reps of each exercise; switch tasks once both partners have completed the given task.

 

TUES 3/7

A. EMOM x 24 mins:

Minute 1: 7-10 Burpees

Minute 2: 10 Box Jumps (step down!) (24/20#)

Minute 3: 10/8 Calories Assault Bike

Minute 4: 10 Hollow Rocks

Minute 5: 10-30s Handstand Hold

Minute 6: 45 sec Farmer's Carry (62/44#)

 

WED 3/8

A. Shoulder Press - 12 mins to build to challenging 2-rep

(Rest 2 mins b/w heavy sets)

 

B. 3 sets:

DB/KB Rows x 15/arm

(Rest 60 sec b/w sets)

 

C. 10 min AMRAP:

10 KB Swings (53/35#)

10 Wallballs (20/14#)

20 Russian Twists (1:1)

 

THU 3/9

A. For time:

Run 800m (72nd st)

21 Back Squats (75/55#)

21 V-ups

(Rest 3 mins)

Run 400m (79th st)

15 Back Squats

15 V-ups

(Rest 3 mins)

Run 300 Meters (78th st)

9 Back Squats

9 V-ups

*time = total time minus 6 mins

 

FRI 3/10

CF Open WOD 17.3 TBA @ games.crossfit.com

 

SAT 3/11

Saturday surprise!

 

SUN 3/12

SUNDAY STRETCH or rest.