Workout of the Day: 9/18/17 - 9/24/17

MON 9/18

A. Strict Pull-up - AMRAP set 

 

B. Front Squat - Build to a tough set of 5 (max 20 mins) 

*if you finish early - drop down 10-20% and complete 3 sets of 3 

 

C. For Time:

10 Renegade Rows - (NO pushup, just row R+L = 1, NTE 35/20#) 

40 Sit-ups 

800m Run (72nd st)

 

TUE 9/19

A. 4 sets: 

Deadlift TnG x 8, 8, 6, 6

(Rest 30-60 sec)

DB Push press x 8-12

(Rest 90 sec)

 

B. 4 Rounds for Time:

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

20 Burpees 

 

WED 9/20

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

(rest 2 min)

 

B 12 min. AMRAP:

8 Hang Power Cleans (@70% of today's best single NTE 135/95#)

4 Shoulder to Overhead 

200m Run (75th st)

 

THU 9/21

A. 3 sets: 

Close Grip Bench Press @30x1 x 6-10

(Spot partner)

Single Leg DB/KB Romanian DL x 6-10/leg

(Rest 90 sec)

 

B. 4 Rounds:

In 2 Minutes 

250m Row 

AMRAP Toes to Bar

(Rest/walk 2 mins. b/w sets)

 

FRI 9/22

A. Thruster - build to a heavy set of 5 in 12 minutes 

 

B. For Time:

40 Lunge Steps 

100m Single arm Farmer's Carry (50m/arm, 53/35#) (77th st)

30 Lunge Steps 

100m SA Farmer's Carry 

20 Lunge Steps 

100m SA Farmer's Carry

 

SAT 9/23

Saturday surprise!

 

SUN 9/24

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 9/11/17 - 9/17/17

MON 9/11

A. We will be doing a Hero WOD in honor of 9/11.

"Hotshots 19" w/ a partner

6 Rounds for Time: 

30 Air Squats 

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

7 Strict Pull-ups 

400m Run 

 

*Divide reps as desired b/w partners - run together each round for the 400m

 

TUE 9/12

A. Shoulder Press: Build to a challenging 2-rep in 12 minutes

 

B. Kneeling Torso Row - build to a challenging 8 reps per arm in max 4 sets 

 

C. 3 Rounds for Reps 

1 min - Double Unders 

30 sec - Rest

1 min - Row for Calories 

30 sec - Rest

 

*Goal: Pace row to have slightly more calories per round 

*Keep separate scores for each round

 

WED 9/13

A. Back Squat - if missed 09/8/17 build to a 5RM OR complete 5-8 reps x 4 sets 

*Warm-up to start @70% 5RM & build each set as able 

 

B. For Time:

40-30-20

Wall Balls (20/14#)

 

THU 9/14

A. 3 sets: 

Pendlay Row x 8, 8, 8 (1 sec pause against chest)

Single arm DB Press - build to a tough set of 8 

(Rest 90 sec)

 

B. 15 min AMRAP:

100m Single-arm Farmer's Carry (53/35#) (77th st)

Accumulate 1 min Forearm Plank

12 Box Jumps (24/20")

 

FRI 9/15

A. Close Grip Bench Press - if missed 9/5/17 build to a 1RM at 30x0 or 5x5 @70% max 

 

B. 12min EMOM: 

Min 1: 30 sec Row for cals

MIn 2: 30 sec DB Snatch alt arms (NTE 50/35#)

Min 3: 30 sec Hand-Release Push-ups

 

SAT 9/16

Saturday surprise!

 

SUN 9/17

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 9/4/17 - 9/10/17

MON 9/4

CLOSED for Labor Day.

 

TUE 9/5

A. Close Grip Bench Press - build to a tough 1-rep @30x0 in max 15 min 

 

B. Powell Raise @10% best CGBP x one AMRAP set @30x0, each arm 

 

C. "Heartbreak Kid"

3 Rounds for Time:

25 KB Swing (53/35#) 

25 Burpees 

 

WED 9/6

A. 4 sets: 

Romanian Deadlift @30x0 x 5-8

Single arm DB Strict Press x 5-8/arm

(Rest 60-90 sec)

 

B. Side Plank - Test 90 sec per side

(2min rest b/w sides) 

 

C. 8 min. AMRAP:

100m Single arm Farmer's Carry (53/35#) (77th st)

16 Lateral Box Step-overs (NTE 20")

 

THU 9/7

A. Take 20 Minutes to Cycle: 

Bottoms up KB carry x 1 min/side 

Front Plank (arms extended) - Accumulate 1 min 

Assault bike x 30 sec @ 95% 

Foam Roll x 1-2 minutes (midback, quads, glutes, shoulders, etc.) 

 

B. 3 Rounds for Reps:

30 sec - Toes to Bar 

30 sec - Rest

30 sec - DB Burpee Deadlift (NTE 50/35#) 

30 sec - Rest

30 sec - Row

30 sec - Rest 

 

FRI 9/8

A. Back Squat - Build to a tough set of 5 in max 20 minutes 

 

B. For Time: 

800m Run (72nd st)

60 Wall Balls (20/14#)

40 Burpees

 

SAT 9/9

Saturday surprise!

 

SUN 9/10

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 8/28/17 - 9/2/17

MON 8/28

A. 4 Sets: 

Front Squat x 5,5,3,3

(Rest 30-60 sec)

Kneeling Torso Row x 4-6/arm (1 sec pause at chest) 

(Rest 60 sec)

 

B. 12 min. AMRAP:

10 Burpees 

15 Sit-ups

200m Run (75th st)

 

TUE 8/29

A. 15 min to cycle:

Barbell Good Morning @3011 x 6-10 

Single arm DB Strict Press x 6-10/arm 

Side plank dips x 10/side 

Row x 35 sec @ Tough effort

 

B. For time: 

10-8-6-4-2

Power Clean (115/75#)

Box Jump (step down, 24/20") 

Pushups

 

WED 8/30

A. 4 sets: 

Close Grip Bench Press x 8,8,5,5

(Rest 30-60 sec)

Ring Row x 5-8 

(Rest 60-90 sec)

 

B. 3 rounds for reps/cals:

60 sec - Double Unders 

60 sec - Russian KB Swings 

60 sec - Row for cals 

(Rest/walk 3min b/w rounds) 

*During each rest accumulate 1 min forearm plank

 

THU 8/31

A. Sumo Deadlift x 12,10,8,6

(Rest 90 sec b/w sets)

 

B. 3 sets: 

DB/KB Russian Box Step-up x 8/leg

(Rest 30-60 sec b/w legs)

 

C. 7 min. AMRAP:

7 Sumo Deadlift High-pulls 

14 Wall Balls (20/14#)

14 Russian Twists (L+R=1)

 

FRI 9/1

A. 4 sets: 

Paused Back Squat @32X1 x 4-6 

(rest 2 min b/w sets)

 

B. 4 Rounds for Time: 

8 Front Squats (@60-70% of today's best BS, NTE 135/95#) 

12 Toes 2 Bar 

400m Run 

 

SAT 9/2

CLOSED. Have a great Labor Day weekend!

 

SUN 9/3

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 8/21/17 - 8/27/17

MON 8/21

A. Push Press x 5,5,3,3

(rest 2 min b/w sets)

 

B. 3 Rounds for Reps/Cals:

60 sec - Double Unders 

30 sec - Rest 

60 sec - Burpee to Plate 

30 sec - Rest

60 sec - Row 

120 sec - Rest 

 

TUE 8/22

A. 4 sets:

Back Squat x 8,6,4,8

(Rest 30-60 sec)

Split Stance DB Row x 4-6/arm (1 sec pause at chest)

(Rest 90 sec)

 

B. 13 min. AMRAP:

10 Toes to Bar 

15 Russian KB Swing

300m Run (78th st)

60 sec Front plank (arms extended)

 

WED 8/23

A. Take 18 Minutes to Cycle: 

Sumo Deadlift High-pull x 6-10 

DB/KB Russian Box Step-up x 10/leg

Side Plank Dips x 10/side 

*rest as needed b/w activities

 

B. For Time 

400m Run (79th st)

30 Wall Balls (NTE 20/14#)

400m Run 

 

THU 8/24

A. 4 sets:

Romanian Deadlift @30x1 x 6,6,4,4

(Rest 30-60 sec)

DB SA Push-Press x 6-10/arm

(Rest 60-90 sec) 

 

B. For Time:

15-12-9

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

Box Jump (NTE 24/20", step down!) 

 

FRI 8/25

A. DB Snatch x 16,12,8,4 (alt. arms)

(Rest 90-120 sec b/w sets)

*Increase weight each set as able 

 

B. 8 Rounds for Time:

9 Goblet Squats (NTE 53/35#)

7 Hand-Release Push-ups

5 Pull-ups

 

SAT 8/26

Saturday surprise!

 

SUN 8/27

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 8/14/17 - 8/20/17

MON 8/14

A. 4 sets:

Sumo Deadlift High-pull x 5-8 

(Rest 30-60 sec)

Ring Push-ups x AMRAP-2 

(Rest 90 sec)

 

B. 5 Sets for Reps:

30 sec - DB Thrusters (NTE 50/35#)

30 sec - Rest

30 sec - Kettlebell Swings (NTE 53/35#)

30 sec - Rest 

 

TUE 8/15

A. Take 15 Minutes to Cycle: 

Push-press x 6-10 

Front Plank (arms extended) x 1 min 

Ring Row x 8-12

Assault Bike x 20 sec for cals 

*Rest as needed b/w activities

 

B. 9 Min. AMRAP: 

30 Double unders 

15 Burpees

3-5 Strict Pull-ups 

 

WED 8/16

A. 15 min. to build to a heavy: 2 Hang Power Clean + 3 Front Squat

 

B. For Reps/Cals:

3 min - Walking Lunge 

1 min - Rest 

3 min - MB Sit-ups (NTE 20/14#)

1 min - Rest 

3 min - Row (cals) 

 

THU 8/17

A. Take 13 Minutes to Cycle: 

Bent Over Barbell Row x 4-8 (2 sec pause at chest)

Single arm OH Carry x 50m

Row 200m

Side Plank Clamshell x 7/side

*rest as needed b/w activities

 

B. 4 Rounds for time: 

16 Box Jumps (NTE 24/20") 

Run 400m 

 

FRI 8/18

*Note: no 9am class today :(

A. 4 sets:

Back Squat x 6,6,4,4

(Rest 30 sec)

Kneeling Torso Row x 4-6/arm 

(Rest 60-90 sec)  

 

B. 12 min. EMOM:

Odd -  Deadlifts TnG x 5 (Start @60% max)

Even - Toes to Bar x 20 seconds AMRAP

 

SAT 8/19

Saturday surprise!

 

SUN 8/20

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 8/7/17 - 8/13/17

MON 8/7

A. 4 sets: 

Back Squat x 8, 8, 5, 5 

(Rest 30-60 sec)

Split Stance DB Row x 5-8/arm 

(Rest 90 sec)

 

B. 3 Rounds for time: 

12 Toes to Bar 

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

300m Run (78th st)

 

TUE 8/8

A. 3 sets: 

Single arm Farmer's Carry x 50m (to start of Porsche garage, switch arms on way back)

(Rest as needed) 

 

B. 2 rounds for reps/cals:

3 min - Row (for cals)

2 min - KB Swings (53/35#)

1 min - Situps

(Rest 3 mins b/w rounds)

 

WED 8/9

A. 4 sets: 

Deadlift @30x1 x 8,6,4,8

(Rest 1 min)

Wall Walks x 1 min 

(Rest 2 mins)

 

B. 5 Rounds for Reps:

30 sec - Double Unders

30 sec - Rest 

30 sec - Wall Balls (20/14#)

30 sec - Rest

*2 separate scores: total DUs, total WBs

 

THU 8/10

A. 3 sets: 

Russian Box Step-up x 8-10/leg

(Rest as needed)

Strict Pull-up x AMRAP-1 unbroken 

(Rest 90 sec)

 

B. 3 Rounds for time: 

400m Run (79th st)

15 Burpees

 

FRI 8/11

A. Take 15 Minutes to Cycle: 

Good Morning (barbell) x 6-10 

Single arm DB Thruster x 6-10/arm 

Side Plank x 30-45 sec per side 

Row 25 sec for max distance 

*Rest as needed b/w activities

 

B. Partner WOD!

10 min AMRAP:

7 Deadlifts 

5 Hang Power Cleans

3 Push-press

*One person works at a time, switch partners at the end of each round

 

SAT 8/12

SATURDAY SURPRISE!!!

 

SUN 8/13

SUNDAY STRETCH @ 10AM or rest.

 

Workout of the Day: 7/31/17 - 8/6/17

MON 7/31

A. 3 sets: 

Strict Press x 4-8 

(Rest 30 sec)

Single Leg DB RDL x 4-8/leg

(Rest 60-90 sec)

 

B. 3 Rounds:

In 3 minutes complete...

5 Hang Power Cleans 

10 Burpees

Row Max Cals in remaining time

(Rest/walk 3minutes b/w sets)

 

TUE 8/1

A. 4 sets: 

Paused Back Squat @32x1 x 4-6

(Rest 30-60 sec)

Kneeling Torso Row x 4-8/arm 

(Rest 60-90 sec)

 

B. For Time:

10 DB Manmakers (NTE 35/25#) (1 rep = pushup, row R, row L, squat clean, thruster)

20 Toes to Bar 

30 Squat thrust + Lateral Box Step-over (NTE 24/20")

 

WED 8/2

A. 15 minutes to cycle through:

KB Swing w/1s Hold OH x 8-10 

Double Under Practice x 1 min 

Wall Walks x 1 min

Assault bike x 20 sec. for max cals 

*Rest as needed b/w activities

 

B. 3 Sets for times:

Row 500m 

(Rest/walk 3 minutes) 

 

THU 8/3

A. 4 sets: 

Walking Lunge x 24, 20, 16 12 steps  

(Rest 30-60 sec)

DB Upright Row x 4-8/arm

(Rest 60 sec)

 

B. For Time: 

21-15-9

KB Swings (NTE 53/35#)

Box Jump - step down NTE 24/20"

 

FRI 8/4

A. EMOM x 10 min: 3 Power Cleans

*Start light and add 5-10# per minute as desired - goal is good technique

 

B. 12 min. AMRAP:

6 Burpees 

12 DB Snatch - alternating arms NTE 50/35#

36 Double unders

 

SAT 8/5

Saturday surprise!

 

SUN 8/6

SUNDAY STRETCH @ 10AM or rest.

Workout of the Day: 7/24/17 - 7/30/17

MON 7/24

A. 3 sets:

DB/KB Box Step-up x 8-10/leg

(Rest 30-60 sec)

Russian KB Swing x 10-15

(Rest 60-90 sec)

 

B. 2 Rounds For Time: 

25 Calorie Row

30 Ring Rows

50 Double Unders

(Rest 2 minutes b/w Rounds)

*Score = total time minus 2 mins.

 

TUE 7/25

A. 15 minutes to build to a challenging complex of: 

Power Clean + Hang Power Clean + 2 Front Squats 

 

B. 6 Sets of: 

30 sec - Wall Balls (20/14#)

30 sec - Rest 

30 sec - Burpees

30 sec - Rest 

*Goal: Similar or slightly more burpees per set - pace yourself and work to increase pace in later sets.

 

WED 7/26

A. 4 sets: 

Shoulder Press x 4-8

(Rest 30-60 sec)

KB Good Morning @3010 x 8-10

(Rest 60-90 sec)

 

B. 4 Rounds For Time:

50m Farmer's Carry (NTE 50/35# per hand - to edge of Porsche garage and back) 

12 Shoulder to Overhead (80% of todays best shoulder press NTE 115/75#) 

300m Run (78th st)

 

THU 7/27

A. 4 sets:

Back Squat x 8, 6, 4, 8

(Rest 30-60 sec)

Kneeling Torso Row x 4-8 (pause 1 sec at chest) 

(Rest 60-90 sec)

 

B. 10 min. AMRAP:

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

30 Sit-ups

20 Hand Release Push-ups

10 Toes to Bar

 

FRI 7/28

A. 3 sets:

Strict Pull-ups x 1 Min AMRAP

(Rest 60 sec)

Hollow hold x 20-45 sec

(rest 60-90 sec)

 

B. 3min AMRAP: 

12 KB Swings (NTE 53/35#)

7 Burpees 

 

(Rest/walk 2min) 

 

3min AMRAP:

6 Rt arm DB Push-Press (NTE 50/35#) 

8 Rt arm down Side Plank Rotations (on elbow)

6 Lft arm DB Push-Press (NTE 50/35#) 

8 Lft arm down Side Plank Rotations 

 

(Rest/walk 2min)

 

3min max distance row

 

SAT 7/29

Saturday surprise!

 

SUN 7/30

SUNDAY STRETCH @ 10am or rest.

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.