Workout of the Day: 5/21/18 - 5/27/18

MON 5/21

A. Sumo Deadlift High-pull x 15-12-9-6

*Wall Walk x 1 min AMRAP b/w SDLHP sets

 

B. For time:

21-15-9

KB Swing (NTE 53/35#)

Squat Thrust Box Jump (NTE 24/20")

 

TUE 5/22

A. Strict Press x 5-5-5

*15 band pull-aparts after each set

(Rest as needed)

 

B. Push Press x 3-3-3

*Run 100m build-up after each (77th st)

(Rest as needed)

 

C. For time:

Mile Time Trial (1600m)

 

WED 5/23

A. 4 sets:

Back Squat x 6-6-4-4

Seated Band Row x 8 w/ 2 sec pause at chest

(Rest 90 sec)

 

B. Half "Cindy"

10min AMRAP:

5 Pull-ups

10 Push-ups

15 Squats

 

THU 5/24

A. Pendlay Row x 7-7-5-5-5

(Rest 90 sec b/w sets)

 

B. 3 Rounds for reps/cals:

1 min - DB Box Step-up

1 min - Rest

1 min - Sit-ups

1 min - Rest

1 min - Row for Cals

1 min - Rest

 

FRI 5/25

A. 15 min to build to tough complex:

Power Clean + Hang Power Clean + 2 Front Squats

 

B. 3 Rounds for time:

400m Run (79th st)

20 SA KB Suitcase Deadlift (10/side, NTE 53/35#)

60 sec Forearm Plank

 

SAT 5/26

Closed. Have a great Memorial Day weekend!

 

SUN 5/27

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 5/14/18 - 5/20/18

MON 5/14

A. Close Grip Bench Press x 8-6-4-8

(rest 2 min)

 

B. 3 Rounds for Time:

600m Run (around block)

25 Push-ups

20 Renegade Rows (mod light wt - 1 rep = row 1 arm)

10 Strict Pull-ups

 

TUE 5/15

A. 4 sets:

Front Squat x 9-7-5-9

Bent Over DB/KB Row x 5-8/arm (2 sec pause at chest)

(Rest 90 sec)

 

B. 10min AMRAP:

25 Air Squats

50 Double Unders

25 Sit-ups

*compare to 10/27/17

 

WED 5/16

A. Deadlift 6-6-4-4-4

(Rest 2 min b/w sets)

 

B. 4 Rounds:

30 sec - Toes to Bar

30 sec - Rest

30 sec - Russian KB Swings (mod wt)

30 sec - Rest

30 sec - Row for cals

30 sec - Rest

 

THU 5/17

A. 3 sets: Strict Press x 8-10

(rest 90 sec b/w sets)

 

B. 3 sets:

Push Press x 4-6

(Rest 90 sec b/w sets)

 

C. 3 sets:

Push Jerk x 2-4

(Rest 90 sec b/w sets)

 

D. Partner WOD!

2400m relay run

*Alternate partners every 400m (79th st)

 

FRI 5/18

A. 3 sets:

DB Front-rack Walking Lunge x 20 steps (10/leg)

Pull-up Practice/Work x 1 min

(Rest 90-120 sec)

 

B. Partner WOD!

For Time: 10, 9, 8, 7...1

Wall Ball (20/14#)

Burpee

*Partners start on opposite tasks and work at the same time; switch activities once each partner is done; each partner does ALL the work!

 

SAT 5/19

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 5/20

No SUNDAY STRETCH today :(

Workout of the Day: 5/7/18 - 5/13/18

MON 5/7

A. 4 Sets: 

Back Squat x 7-7-5-5

DB Upright Row x 6/arm 

(Rest 90 sec)

 

B. 10, 9, 8, 7...1 

Goblet Squat (NTE 53/35#)

20 Double Unders after each 

[15min time cap] 

 

TUE 5/8

A. 4 Sets:

Pendlay Row x 4-4-4-4

Handstand Practice x 1 minute 

(Rest 60 sec)

 

B. For time:

21 Toes to Bar

400m Run (79th st)

15 Toes to Bar

400m Run 

9 Toes to Bar 

400m Run  

 

WED 5/9

A. Push Press x 6-6-4-4

(rest 2 min b/w sets)

 

B. Partner Workout

Row 1k as a team 

*Double KB/DB Overhead Hold by non-rowing partner 

*must be in hold for other partner to row 

*switch as often as desired

 

[Rest 3 minutes]

 

3 Rounds: 

30 sec - Left arm Side Plank

30 sec - Forearm Plank (Advanced Plank Shoulder Taps) 

30 sec - Right arm Side Plank 

30 sec - Mountain Climbers  

 

THU 5/10

A. Take 15 minutes to build to challenging Power Clean + Hang Squat Clean + Front Squat 

 

B. 12 min AMRAP:

15 Wall Balls (20/14#)

10 Push-ups 

5 Pull-ups  

200m run (75th st)

 

FRI 5/11

A. 3 sets: 

Romanian Deadlift x 10-8-6 

Bar Dip x 5-4-3 

(Rest 90-120 sec)

 

B. 4 Rounds: 

30 sec - DB Renegade Row (mod wt; 1 rep = row 1 arm)

30 sec - Rest 

30 sec - Russian KB Swing (NTE 53/35#)

30 sec - Rest 

30 sec - Row for cals 

30 sec - Rest 

30 sec - Lateral Box Step-over (unwtd) 

30 sec - Rest 

 

SAT 5/12

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 5/13

SUNDAY STRETCH @ 10am or rest. Happy Mother's Day!

Workout of the Day: 4/30/18 - 5/6/18

MON 4/30

A. 3 Sets:

Deadlift TnG x 10

Hand Release Push-ups x 1 min AMRAP

(Rest/walk 2-3 mins)

 

B. Partner Workout

10 min AMRAP:

Max Distance Row

*Switch partners every 200m. Non-rowing partner must be in a forearm plank for partner to be able to row.

 

TUE 5/1

A. 5 Sets:

Strict Press x 5-5-3-3-1

Ring Row x 4-6 with 2 sec hold against chest

(Rest 90 sec)

 

B. 4 rounds:

30 sec - DB Renegade Row (mod wt)

30 sec - rest

30 sec - Sit-ups

30 sec - rest

30 sec - Double Unders

30 sec - Rest

 

WED 5/2

A. 4 sets:

Front Squat x 10-8-6-10

Pull-up practice/work x 1 min [ony 3 sets]

(Rest 1-2 mins)

 

B. 3 Rounds for time:

8 Hang Power Cleans (~80% of today's best FS x 10, NTE 135/95#)

6 Front Squats

400m Run (79th st)

(Rest/walk 1 min b/w rounds)

*Subtract 2 min from final time

 

THU 5/3

A. 20 minutes to cycle:

Pendlay row x 5

Single arm Russian KB Swing x 10/arm

Side Plank Rotations (on elbow) x 10/side

Assault Bike x 15 sec for max cals

*rest as needed b/w activities

 

B. Partner Workout!

For TIme:

21-15-9

Kettlebell Swings (NTE 53/35#)

Row Cals

*Switch partners at the end of each round. 

 

FRI 5/4

A. 4 sets:

Close Grip Bench Press @30x1 x 4-4-2-2

(spot partner)

Kneeling Torso Row x 5/arm

(Rest 90-120 sec)

 

B. 12 min AMRAP:

20 Single arm DB Push-Press (10/arm, NTE 50/35#)

15 Burpee Box Jumps (NTE 24/20")

20 V-ups

 

SAT 5/5

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 5/6

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 4/23/18 - 4/29/18

MON 4/23

A. 5 sets:

Strict Press x 6-6-4-4-2

Ring Row x 8 (w/ 1 sec pause at top)

(Rest 90 sec)

 

B. 3 Rounds for time:

10 V-ups

12 Burpees

14 Box jumps (NTE 24/20")

16 DB Renegade Rows (mod wt, 8 per arm)

 

TUE 4/24

A. 4 sets:

Romanian Deadlift x 5

Bar Dip x 3-5

(Rest 90 sec)

 

B. 8 min AMRAP:

12 KB swings (NTE 53/35#)

6 Pull-ups

200m Run (75th st)

 

WED 4/25

A. Take 20 min to cycle:

Goblet Russian Box Step-up x 10/leg

Single arm waiters walk x 20m/arm

Side Plank Rotations x 10/arm

Row 20 sec @ high effort

*Rest as needed b/w sets

 

B. For time:

Row 500m

35 Front Squats (65/45#)

20 Toes to Bar

 

THU 4/26

A. 3 sets:

Close-Grip Bench Press x 6-10

(spot partner)

Wall walk x 30 sec AMRAP

(Rest 90-120 sec)

 

B. 4 Rounds:

30 sec - DB Power Cleans (NTE 50/35lbs)

30 sec - Rest

30 sec - Row for Cals

30 sec - Rest

30 sec - Hand Release Push-ups

30 sec - Rest

 

FRI 4/27

A. 4 sets:

Back Squat x 7-5-3-7

Kneeling Torso Row x 5-7/arm

(Rest 90-120 sec)

 

B. Partner WOD!

For Time:

400m Run (79th st) together

+

30 Wall Balls (20/14#)

60 Double Unders

20 Wall Balls

40 Double Unders

10 Wall Balls

20 Double Unders

+

400m Run together

*each partner does all of the work but partners work on opposite tasks and switch when done.

 

SAT 4/28

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 4/29

SUNDAY STRETCH @ 10am or rest. 

 

Workout of the Day: 4/16/18 - 4/22/18

MON 4/16

A. 4 sets: 

Back squat @30x1 x 8-8-6-6 

Strict Pull-ups x 30 sec AMRAP 

(Rest 2 min b/w sets)

 

B. "Annie" - compare to 1/23/18

50-40-30-20-10 

Double Unders 

Sit-ups 

[15 min time cap]

 

TUE 4/17

A. 20 mins to cycle [max 4 sets]: 

BTN Press x 5-8 reps 

SA KB Suitcase Deadlift x 10-15/arm  

Side Plank x 20-30 sec/side

Assault Bike x 30 sec for max cals 

*Rest as needed b/w activities

 

B. Tabata Mash-up 

8 Rounds of: 

:20 KB swings (NTE 53/35#)

:10 Rest 

:20 Burpee

:10 Rest  

 

WED 4/18

A. 3 Sets: 

DB Bench Press x 21-15-9

KB Good Morning x 15-12-9

Forearm Plank x 60 sec (accumulated)

(Rest 90 sec)

 

B. 16 min. AMRAP:

400m Run (79th st)

30 sec Farmer's Carry Hold (NTE 70/53#)

20 sec Handstand Hold 

10 sec Chin over Bar Hold 

 

THU 4/19

A. 4 sets: 

Front Squat x 5-5-3-3

SA DB Upright Row x 5/arm 

(Rest 90-120 sec)

 

B. Partner WOD!

14 min AMRAP:

250m Row

15 Russian KB Swing (NTE 53/35#)

10 Squat thrust 

*Switch partners at the end of each round  

 

FRI 4/20

A. Power Clean - build to a tough triple in 12 minutes 

 

B. 4 Rounds for time:

10 Deadlifts (@ today's best 3 PC, NTE 185/125#)

15 HR Push-ups 

200m Run (75th st)

 

SAT 4/21

Saturday surprise! (Please note: these are typically longer, more intense partner workouts)

 

SUN 4/22

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 4/9/18 - 4/15/18

MON 4/9

A. 4 sets:

Push Press x 5-8

Box Jump x 8

(rest 1.5-2 mins b/w sets)

 

B. 4 Rounds for Cals:

30 sec - Row

30 sec - Rest

 

(Rest 2 min)

 

4 Rounds for Reps:

30 sec - Sit-ups

30 sec - Rest

 

*2 scores: total cals, total reps

 

TUE 4/10

A. Back Squat x 10-8-6-10

*1 min strict pull-up work between each set

(Rest 90 sec)

 

B. 3 Rounds:

1 min - Wall Balls (20/14#)

30 sec - Rest

1 min - Row (cals)

30 sec - Rest

1 min - Forearm Plank

30 sec - Rest

 

WED 4/11

A. Power Clean - 12 minutes to build to a tough TnG x 4

 

B. For Time:

10-8-6-4-2

Power Clean (~70-80% of today's best x 4, NTE 155/105#)

30 Double Unders

 

THU 4/12

A. Pendlay Row x 5-5-3-3-3 (1 sec stop against torso)

(rest 2 min b/w sets)

 

B. 16 min AMRAP:

400m Run (79th st)

16 Goblet Box Step-ups (8/leg - moderate)

 

FRI 4/13

A. Thruster x 6-6-4-4-2

(rest 90 sec b/w sets)

 

B. Partner WOD!

13 min AMRAP:

13 DB Thrusters (NTE 50/35#)

13 Toes to Bar

13 Kettlebell Swings (NTE 53/35#)

13 Hand-Release Push-up

13 Box Jump (step down, 24/20")

*One person works at a time; Alternate partners after each exercise

*Score = total reps as a team

 

SAT 4/14

Saturday surprise! (Please note: these are typically longer, more intense partner workouts)

 

SUN 4/15

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 4/2/18 - 4/8/18

MON 4/2

A. 4 sets:

Close Grip Bench Press x 5-5-3-3

(spot partner)

DB Renegade row x 8-12

(Rest 90 sec)

 

B. 15 min. AMRAP:

1, 2, 3, 4, 5....

Burpee

Toes to Bar

Run 100m after each round (77th st)

 

TUE 4/3

A. 4 sets:

Sumo Deadlift x 4-6

(Rest 30 sec)

Wall Walk or Handstand Practice x 1 min

(Rest 90 sec)

 

B. 8 min to cycle:

32 Plank Shoulder Taps (16/arm alternating)

20 sec Hollow Hold

20 sec Left Side Plank

20 sec Right Side Plank

 

WED 4/4

A. 4 sets:

Front Squat @30x1 x 6-6-4-4

(Rest 30-60 sec)

Strict Pull-ups x AMRAP in 30 sec

(Rest 90 sec)

 

B. 4 Rounds for Time:

5 Pull-ups

10 Squat thrust

15 Wallballs (20/14#)

 

THU 4/5

A. 4 sets:

Strict Press x 7-5-5-3

Kneeling Torso Row 3-6/arm

(Rest 90 sec)

 

B. 12 min AMRAP:

15 Box Jump (step down, 24/20")

12 Hang Power Cleans (use today's best press x 3, NTE 115/75#)

9 Push Press

(Rest/walk exactly 1 min b/w each round)

 

FRI 4/6

A. 20 minutes to cycle: [max 4 sets]

DB Reverse Lunge x 8-10/leg

Bent over Barbell Row x 8-10 w/ 1 sec pause @ chest

KB Good Morning x 10-15

Assault bike x 25 sec @ max effort

 

B. 12 min to cycle:

200m Single arm Farmer's Carry (77th st x 2) (NTE 53/35# per arm)

400m Run (79th st)

 

SAT 4/7

Saturday surprise! (Please note: these are typically longer, more intense partner workouts)

 

SUN 4/8

SUNDAY STRETCH @ 10am or rest.

 

Workout of the Day: 3/26/18 - 4/1/18

MON 3/26

A. Front Squat x 7-5-5-3-3

(rest 2 min b/w sets) 

 

B. For Reps: 

1 min AMRAP: Double Unders

 

(1 min rest) 

 

8 min AMRAP:

15 Kettlebell Swings (NTE 53/35#)

20 Box Step-ups (10/leg) 

 

(1 min Rest)

 

1 min AMRAP: Double Unders 

 

TUE 3/27

A. 15 min to build: 1 Power Clean + 2 Hang Power Clean + 3 Shoulder to Overhead 

*build to challenging complex as long as technique is sound!

 

B. 12 min EMOM:

Min 1: 30 sec Power Clean to Overhead (@60-70% of today's best, NTE 115/75#) 

Min 2: 30 sec Row for Cals

Min 3: Rest 

 

WED 3/28

A. 20 minutes to cycle: 

DB Split Squat x 5-8/leg 

Narrow Grip Upright Row (barbell) x 8-10 

Side Plank rotations x 10/arm

Assault bike x 20 sec for max cals

*rest as needed b/w activities

 

B. For Time:

20-16-12

DB Snatch (alt arms - NTE 50/35#) 

Burpee over DB 

 

THU 3/29

A. 4 sets: 

Bar Dip x 5-5-3-3

(rest 30-60 sec)

Russian KBS x 10-15

(Rest 90 sec)

 

B. 3 Rounds for time:

20 Single arm DB Push-Press (10/arm - mod wt) 

20 Sit-ups 

400m Run (79th st)

 

FRI 3/30

A. 3 sets: 

Back Squat x 6-2-6

(Rest 30-60 sec)

Strict Pull-ups x AMRAP set 

(Rest 90 sec)

 

B. 3 Sets: 

3 min AMRAP:

20 Wallballs (20/14#) 

10 Toes to Bar 

(Rest/walk 3 min b/w sets)

 

SAT 3/31

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 4/1

SUNDAY STRETCH @ 10am or rest. Happy Easter!

Workout of the Day: 3/19/18 - 3/25/18

Join us on Saturday, March 24th @ 11:30am for our annual Spring Nutrition Challenge info session with CL Strength and Nutrition. The Challenge will officially start on Monday, April 2nd.

 

MON 3/19

A. 4 sets: 

Strict Press x 8-8-6-6

Kneeling Torso Row x 4-8/arm

(Rest 90 sec)

 

B. 4 Rounds: 

1 min - DB Manmaker 

30 sec - Rest 

1 min - Row for cals 

30 sec - Rest

 

TUE 3/20

A. Hang Squat Clean - 15 minutes to build to a challenging triple 

 

B. 14 min AMRAP:

8 Front Squats (Use ~70% of today's best, NTE 135/95#)

12 Toes to Bar

24 Single arm Russian KB Swings (12/arm, NTE 53/35#) 

(Rest exactly 1 min b/w rounds)

 

WED 3/21

A. 4 sets: 

Deadlift TnG x 3-3-2-2 

(Rest 30-60 sec)

Handstand Practice x 60 sec 

(Rest 90 sec)

 

B. 3 Rounds for Time:

20 Single-arm Sumo DL High-pull (10/arm) 

15 Box Jump Overs (NTE 24/20")

 

THU 3/22

A. 3 sets: 

Front Rack Box Step-up (barbell) x 5-8/leg 

(rest ~1min b/w legs)

 

B. 4 Rounds of:

30 sec - Wall Ball (20/14#)

30 sec - Rest 

30 sec - Double Unders

30 sec - Rest 

30 sec - Row (cals)

90 sec - Rest

 

FRI 3/23

A. 4 Sets: 

Close Grip Bench Press x 5-5-5-5

(spot partner)

Strict Pull-up x 30 sec AMRAP

(Rest 90-120 sec)

 

B. For total reps: 

2 min - Pullups

1 min - Rest 

2 min - DB Clean & Jerk (Moderately Tough NTE 50/35#)

1 min - Rest

2 min - Row for meters

1 min - Rest 

2 min - Suitcase Hold (NTE 53/35# per hand) 

 

SAT 3/24

SATURDAY SURPRISE! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 3/25

No SUNDAY STRETCH today.

Workout of the Day: 3/12/18 - 3/18/18

MON 3/12

A. Power Clean x 5-5-5-5

(rest 2 min b/w sets) 

 

B. 16 min. EMOM:

Min 1 - 30 sec KB Swings (NTE 53/35#) 

Min 2 - 30 sec Wall Walks 

MIn 3 - 30 sec Row or AB (cals) 

Min 4 - Rest

 

TUE 3/13

A. 3 sets: 

Strict Pullups x 3-5

(Rest 90 sec b/w sets)

 

B. Partner Workout!

20 min. AMRAP:

30 Wall Balls (20/14#)

20 Plate Ground to OH (NTE 45/25#) 

10 Pull-ups 

*Divide work as desired as long as each partner does some reps of each exercise each round.

 

WED 3/14

A. Turkish Get-up x 3-3-2-2 (each arm)

(rest ~1min b/w arms)

 

B. 8 min AMRAP

8 Hollow Rocks

10 Pushups 

25 Double Unders 

 

C. Tabata Side Plank Rotations

 

THU 3/15

A. 3 sets: 

BTN Press x 6-8 

Single arm DB Upright Row x 6-8/arm 

(Rest 90 sec)

 

B. 2 Rounds:

In 5 min complete...

15 Shoulder to Overhead (use today's best BTNP, NTE 95/65#) 

10 Renegade Rows 

25 Sit-ups 

Row Cals in remaining time 

*Rest/walk 5 min b/w sets (Complete 10 Quadruped Thoracic Rotations on each side during rest)

 

FRI 3/16

A. 4 sets: 

Romanian Deadlift @3111 x 6-6-4-4

(Rest 90-120 sec)

 

B. 4 rounds for time: 

12 Burpee Box Jump Overs (24/20")

16 Alt. DB Snatch (NTE 50/35#)

(Rest/walk 1min b/w rounds) 

*Subtract 3 min off overall time

 

SAT 3/17

Saturday surprise! (Note: these workouts are typically longer, more intense partner workouts.)

 

SUN 3/18

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 3/5/18 - 3/11/18

MON 3/5

A. Back Squat x 8-8-4-4-4

(Rest 2 min b/w sets)

 

B. 4 Rounds for time: 

15 OH MB Squats (20/14#)

20 MB Sit-ups 

100 Single Unders 

 

TUE 3/6

A. 4 sets:  

Pendlay Row x 6

Dip Support - Accumulate 20-40 sec

(Rest 60-90 sec)

 

B. 10 min. AMRAP:

8 Hang Power Cleans (today's best Pendlay Row x 6)

12 Pull-ups 

16 HR Push-ups 

 

WED 3/7

A. Handstand Practice - 7 minutes 

 

B. Partner Workout

For time:

10-8-6-4-2

DB Power Clean Manmakers (mod. weight, NTE 35/25#) 

*When P1 is on DBs, P2 row or bikes for max cals. Switch after each set. Subtract 2 seconds off final time for every cal completed. 

 

THU 3/8

A. 4 sets:

Deadlift @30x1 x 5-5-4-4

(Rest as needed)

Side Plank Rotations x 8/side 

(Rest 90 sec)

*increase weight each set of deadlifts

 

B. 4 Sets: 

30 sec - Double Unders 

30 sec - Rest 

30 sec - Toes to Bar

30 sec - Rest 

30 sec - Front Plank (arms extended) 

30 sec - Rest 

 

FRI 3/9

A. 4 sets: 

Front Squat x 7-5-3-7

(Rest 30 sec)

Box Hamstring Curls x 8 

(Rest 2 min) 

 

B. 4 Rounds for time:

15 KB Goblet Thrusters (NTE 53/35#)

12 Kettlebell Swings (53/35#)

9 Burpees Over KB 

(Rest/walk 1min b/w rounds)

 

SAT 3/10

Saturday surprise! (Please note: these are typically longer, more intense partner workouts)

 

SUN 3/11

SUNDAY STRETCH @ 10am or rest. 

Workout of the Day: 2/26/18 - 3/4/18

MON 2/26

A. Thruster x 10-8-6-6 

(rest 2 min b/w sets)

 

B. 3 Rounds for reps:

AMRAP in 3 mins...

20 Mountain Climbers (10/leg) 

16 Single-arm DB Thrusters (8/arm; mod. tough NTE 50/35#)

8 Box Jumps (24/20") 

(Rest 1 min. b/w rounds)

*Pick up where you left off each round

 

C. Optional cash out:

3 minute AMRAP - Strict Pull-ups

 

TUE 2/27

A. 3 sets: 

Sumo Deadlift x 5-8

(Rest 30-60 sec)

Wall Walks x 1 min AMRAP

(Rest 90 secs)

 

B. 16min EMOM: 

Min 1: Row 35 sec (max cals)

Min 2: 8 Single-arm Russian KB Swings/arm 

Min 3: 12 Plank Rotations Right side 

Min 4: 12 Plank Rotations Left side

 

WED 2/28

A. 4 sets: 

Close Grip Bench Press @30x1 x 6-6-4-4

(spot partner)

Single arm DB Bent Over Row x 6/arm [only 3 sets]

(Rest 90 sec)

 

B. 3 rounds of: 

60 sec - Double unders 

30 sec - Rest 

60 sec - Bar Dips

30 sec - Rest 

60 sec - V-ups

90 sec - Rest 

 

THU 3/1

A. Front Squat x 8-6-4 

(Rest 2 mins b/w sets)

 

B. Partner Workout

16 min. AMRAP:

16 DB Snatch (alt arms, NTE 50/35#)

12 Burpees

250/200m Row

*Alternate movements with partner, one person works at a time

 

FRI 3/2

A. Power Clean + Hang Power Clean - every 90 sec x 8 sets total  

 

B. 4 Rounds of:

In 2:30, complete... 

16 DB Alt. Reverse Lunges (8/leg, NTE 35/25#) 

10 DB Power Cleans 

Pull-ups in remaining time 

(Rest/walk 2:30 b/w sets)

 

SAT 3/3

Saturday surprise! (Please note: these are often longer, more intense partner workouts)

 

SUN 3/4

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 2/19/18 - 2/25/18

MON 2/19

A. Romanian Deadlift x 6-6-4-4

(rest 2 min b/w sets)

 

B. For Time:

30 Cal Row

30 Hand Release Push-ups

30 Sit-ups

30 Burpees 

 

TUE 2/20

A. 16 mins to cycle: 

BTN Thruster x 8-12 

Rower Pike Ups x 30 sec AMRAP 

Assault bike x max cals in 20 sec

 

B. 7 mins core cycle: 

30 sec - Right arm KB Suitcase Hold

30 sec - Forearm Plank

30 sec - Left arm KB Suitcase Hold 

20 Quadruped K2E (10/side)

 

WED 2/21

A. 4 Sets:

Bar Dip x 4-6 

Kneeling Torso Row @30x0 x 4-6/arm 

(Rest 90 sec b/w sets)

 

B. 4 Rounds for reps:

30 sec - Box Jump Over (NTE 24/20")

30 sec - Rest

30 sec - Russian KB Swings (mod wt)

30 sec - Rest

30 sec - Row for Cals

90 sec - Rest

 

THU 2/22

A. Power Clean + Hang Power Clean + Front Squat - 15 minutes to build to a challenging complex

 

B. 4 Rounds for time: 

9 Deadlifts

9 Pull-ups 

200m run (75th st)

 

FRI 2/23

A. 3 sets:  

Back Squat x 8-10

(rest 2 min b/w sets) 

 

B. 3 Sets of: 

2 min - DB Power Clean Manmakers (mod wt)

2 min - Row for Cals

2 min - Rest 

 

SAT 2/24

Saturday surprise! (Please note: Saturdays are longer, more intense partner workouts)

 

SUN 2/25

No SUNDAY STRETCH today.

Workout of the Day: 2/12/18 - 2/18/18

MON 2/12

A. Pendlay Row (w/ 2 sec pause against chest) x 5-5-3-3-3

(rest 2 min)

 

B. 4 Rounds for Time:

8 Right arm KB/DB Push Press (NTE 53/35#)

16 KB Swings

8 Left arm KB Push-Press

16 Mountain Climbers

 

TUE 2/13

A. Hang Power Clean x 8-6-6-4-4-4

(rest 2 min)

 

B.

Tabata Double Unders

*record total reps

(Rest 4 min)

Tabata Row

*record total cals

 

WED 2/14

A. "Share the Love" Partner Workout

14 min. AMRAP:

60 DB Thrusters (NTE 50/35#)

50 Box Jump Overs (NTE 24/20")

40 Toes to Bar

*One partner works at a time; Partners may divide reps however they choose as long as all reps of each exercise are completed before moving on.

 

(Rest 4 min)

 

AMRAP 14 min:

60 Calorie Row

50 Sit-ups

40 Hand Release Push-ups

*One partner works at a time; Partners may divide reps however they choose as long as all reps of each exercise are completed before moving on.

 

THU 2/15

A. 3 sets:

Back Squat x 10-8-6

(Rest as needed)

Strict Pull-ups x AMRAP-1

(Rest 2 mins)

 

B. For Time:

10 Power Cleans (~50-60% of max, NTE 95/65#)

20 Front Rack Reverse Lunges (alternating legs)

10 Power Cleans

16 F/R Rev Lunges

10 Power Cleans

12 F/R Rev Lunges

10 Power Cleans

8 F/R Rev Lunges

10 Power Cleans

 

FRI 2/16

A. Option 1 (strength work):

Strict Press x 8-8-5-5

(Rest 2 min b/w sets)

 

Option 2 (test makeup):

Strict Press - 15 min to build to a heavy single

(Rest 2 min b/w heavy sets)

 

B. 3 rounds of:

60 sec - Power Clean DB Manmakers (mod wt)

30 sec - Rest

60 sec - Wall Walks

30 sec - Rest

60 sec - Row for Cals

30 sec - Rest

 

SAT 2/17

Saturday surprise! (Note: Saturdays are longer, more intense partner workouts)

 

SUN 2/18

SUNDAY STRETCH @ 10am or rest.

 

Workout of the Day: 2/5/18 - 2/11/18

We will be continuing on with testing & re-testing this week. The past few weeks' results have been awesome -- keep up the good work!

 

MON 2/5

A. 

Option 1 (strength work): 

Back Squat x 5-5-5-5-5

(rest 2 min b/w sets) 

*consistent builds as form allows 

 

Option 2 (test makeup): 

Back Squat - build to a 3RM in max 20min 

*Record 3-rep wt to whiteboard

 

B. "Half Cindy" 

10 min AMRAP:

5 Pull-ups 

10 Push-ups 

15 Squats

*Post rounds + reps

 

TUE 2/6

A. Strict Press - max 15min to build to a heavy single 

*if you reach a heavy single with time remaining drop down ~20% and perform sets of 3 as time allows

*Record weight to whiteboard

 

B. "18.0"

For time: 

21-15-9

DB Snatch (alt. arms, NTE 50/35#) 

Burpee over DB 

*Record time & DB wt to whiteboard

 

C. Cash Out:

Side Plank - accumulate 2 min each side 

*record max seconds each side before break (L/R)

 

WED 2/7

A. Hang Power Clean x 8,6,4,2

(rest 2 min b/w sets) 

*Post 2-rep to whiteboard

 

B. 3 Sets of: 

In 2:30, complete...

12 Wallballs (20/14#)

8 Hang Power Cleans (~70-80% of today's 2-rep, NTE 135/95#)

Row Cals in remaining time 

(Rest 2:30)

*Post total cals to whiteboard + WB wt & HPC wt

 

THU 2/8

A. Take 20 min to cycle:

Single leg DB Romanian Deadlift x 5-8/leg 

Seated BTN Press x 5-8 

Quadruped K2E x 10/side 

Assault Bike x 20 sec for max cals 

 

B. 12 min EMOM:

Min 1 - 12 Russian KB Swings (53/35#)

Min 2 - 12 Renegade Rows (6/arm, mod wt) 

MIn 3 - 12 Sit-ups 

 

FRI 2/9

A. Sumo Deadlift High Pull x 10, 8, 6

 

B. Push-ups - AMRAP in 3 min 

*Post pushup reps to whiteboard

 

C. 3 Rounds for Time: 

10 Deadlifts (~60-70% multi-rep max, NTE 225/155#)

50 Double Unders 

 

SAT 2/10

Saturday surprise! (Please note: Saturday workouts are longer, more intense partner workouts)

 

SUN 2/11

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 1/29/18 - 2/4/18

We will be continuing on with testing this week & will also have some opportunities to makeup tests you missed last week or the week before.

 

MON 1/29

A. Push Press x 5-3-3-1-1-1

(rest 2 min b/w sets)

*Record heaviest single to whiteboard

 

B. 8 min. AMRAP:

12 DB Snatch (6/arm, NTE 50/35#)

24 Double Unders

*Post rounds + reps & DB wt to whiteboard

 

TUE 1/30

A. Front Squat - build to a 3RM in max 20min

During build for front squat complete:

Option 1: 3 sets of 30 sec AMRAP strict pull-ups

Option 2 (test makeup): Test strict Pull-up x max unbroken set

*Post FS wt & Strict pullup test to whiteboard

 

B. 4 Sets:

In 2 Minutes...

7 Thrusters (@50% today's best FS, NTE 95/65#)

14 Mountain Climbers (7/leg)

Row for Cals in remaining time

(Rest 2 min b/w sets)

 

WED 1/31

A. Option 1 (strength work):

4 sets:

Romanian DL x 4-6

SA DB Press x 4-6

(Rest 90 sec)

 

Option 2 (makeup test):

RDL @30x0 x 5-8

SA DB Press x 8/arm

(Rest as needed)

*build to max effort across 4 sets

*Record both scores to whiteboard

 

B. 4 Rounds of:

30 sec - Row for Cals

30 sec - Rest

30 sec - DB Renegade Rows (mod. wt, NTE 35/25#) 

30 sec - Rest

30 sec - Hand Release Push-ups

90 sec - Rest

 

THU 2/1

A.

Option 1 (strength work):

Close Grip Bench Press x 5-5-5-5

(rest 2 min b/w sets)

 

Option 2 (test makeup):

CGBP - build to a tough single @30x0 in max 15 min

*Record 1-rep to whiteboard

 

B.

Option 1 (strength work):

2 sets - Bent over DB Row x 8-12

 

Option 2 (test makeup):

Powell Raise @10% best CGBP x 1 AMRAP set each arm

 

C. 3 Rounds for Time:

8 Goblet Squats (NTE 53/35#)

12 Toes to Bar 16 Box Step-ups (8/leg)

24 Sit-ups

 

FRI 2/2

A. 10 min. EMOM - 1 Power Clean

*Post best PC to whiteboard

 

B. "Kettleburp"

For Time:

30-20-10

KB Swings (NTE 53/35#)

Burpees

*Post time with KB weight

 

SAT 2/3

Saturday surprise! (Please note: Saturday workouts are longer partner workouts)

 

SUN 2/4

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 1/22/18 - 1/28/17

We will be continuing with our testing & re-testing this week. 

 

MON 1/22

A. Sumo Deadlift High Pull* x 12-10-8-6

(rest 90 sec b/w sets) 

*post set of 6 to whiteboard

 

B. Single arm DB Strict Press* - build to a tough set of 8 per arm (in max 4 sets each arm)

*post weight for each arm to white board

 

C. 3 Sets of: 

1 min - Burpees 

30 sec - Rest

1 min - Wallballs (20/14#)

30 sec - Rest 

*post total reps each round to white board 

 

TUE 1/23

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

*post 1-rep to white board

 

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

*post reps left arm/reps right arm/weight on whiteboard

 

C. "Annie"

50-40-30-20-10

Double Unders 

Sit-ups 

(15 min time cap) 

*post Annie time to whiteboard

 

WED 1/24

A. Back Squat - build to a 3RM in max 20min* 

*Post 3RM to whiteboard

 

During build for back squat complete 

Strict Pull-up x AMRAP set 

*Post reps to whiteboard

 

B. 3 Rounds: 

30 sec - Pull-ups 

30 sec - Russian KB swings (NTE 53/35#)

60 sec - Row

(Rest/walk 2 min b/w sets)

 

THU 1/25

A. Bar Dip* - complete one max effort attempt 

*Record max reps to whiteboard

 

B. Kneeling Torso Row* @30x0 - build to a heavy set of 8 per side (in max 4 sets) 

*post best 8 per side to whiteboard 

 

C. 5 Rounds for Time: 

7 Deadlifts (~60-70% max, NTE 225/155#)

12 Hand Release Push-ups 

 

FRI 1/26

A. 10min EMOM - 2 Strict Press* 

*Post best 2-rep to whiteboard

 

B. 12 min ascending ladder of: 

3, 6, 9, 12...

Hang Power Clean (~60-70% max NTE 95/65#)

Toes to Bar 

*Post total reps to white board & HPC wt

 

SAT 1/27

Saturday surprise! (please note: Saturdays are longer partner workouts)

 

SUN 1/28

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 1/15/18 - 1/21/18

Over the next couple of weeks, we will be re-testing a few things from September, as well as testing some new things. This is a great way to measure progress and set some new baselines!

 

MON 1/15

A. 10 min EMOM:

Hang Power Clean + Hang Squat Clean 

*Post best complex to white board

 

B. For Time:

500m Row Time Trial* 

*Post time to white board

 

C. Side Plank (on elbow)* - Max 2:00 per arm with 2:00 rest b/w arms 

*post best time per side 

 

TUE 1/16

A. 3 sets: 

Close-grip Bench Press x 5-8

(spot partner)

Chin-up x 1-3 

(rest 2 min) 

 

B. "Heartbreak Kid"*

3 Rounds for Time:

25 KB Swings (53/35#)

25 Burpees 

*Record time & KB weight on white board. Compare to Tuesday 09/06/17.

 

WED 1/17

A. 4 sets: 

Single-arm DB Thruster x 12-10-8-6 each arm

Bent Over Barbell Row @21x1 x 6-8 (only 3 sets)

(Rest 2 mins)

 

B. Tabata Sit-ups* (20 sec on, 10 sec off, 8 rounds)

*post highest score/lowest score/total reps 

 

C. 5 min AMRAP:

5 Bar Dips 

100m run (77th st)

 

THU 1/18

A. Power Clean* - 12 minute to build to a challenging triple

*Record best triple to whiteboard

 

B. 4 Rounds:

In 2 Minutes complete...

4 Hang Power Cleans @80% today's best triple (NTE 155/105#)

8 Squat Thrust Box Jumps (NTE 20")

Row Cals in Remaining Time

(Rest/Walk 2 min b/w rounds) 

 

FRI 1/19

A. 4 sets:

Romanian Deadlift* @30x0 x 8

(Rest 2 mins)

*Post best set of RDL to whiteboard

 

B. 8min EMOM:

Odd- 30 sec Wallball (20/14#)

Even - 30 sec DB Renegade Row (mod wt, 1 rep = row 1 arm) 

 

C. Optional Accessory Work:

2 sets - Banded lat pull downs x 10-15

 

SAT 1/20

Saturday surprise! (Please note: Saturdays are always longer partner workouts)

 

SUN 1/21

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 1/8/18 - 1/14/18

MON 1/8

A. 4 sets:

Back Squat x 5-8

(Rest 30-60 sec)

Strict Pull-ups x 3

(Rest 90-120 sec)

 

B. 12 min. AMRAP:

7 Front Squats (~50-60% of today's best BS, NTE 95/65#)

7 Hand Release Push-ups

7 Pull-ups 200m Run* (75th st)

 

TUE 1/9

A. 3 Sets:

Behind the Neck Press x 5-8

Single Leg DB/KB RDL x 5-8/leg

(Rest 90 sec)

 

B. 15 min. AMRAP:

40 sec Forearm Plank

30 sec Single arm OH Hold per arm (NTE 50/35#)

20 DB/KB Goblet Box Step-ups (10/leg)

10 Single-arm Sumo Deadlift High-pull - alternate arms

*same DB or KB for all exercises

 

WED 1/10

A. 3 Sets:

Pendlay Row @20x1 x 4-6

(Rest 2 mins)

 

B. 3 Sets for Reps/Cals:

1 min - Row

1 min - Power Clean (today's best Pendlay Row, NTE 115/75#)

1 min - Wallball (20/14#)

3 min - Rest

 

THU 1/11

A. 4 sets:

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

(spot partner)

Band pull-aparts x 15-20

(Rest 2 mins)

 

B. 4 Rounds:

30 sec - KB swings (53/35#)

30 sec - Rest

30 sec - Sit-ups

30 sec - Rest

30 sec - Double Unders

30 sec - Rest

 

FRI 1/12

A. 4 sets:

Front Squat x 4-4-3-3

Box Hamstring Curls x 5-8

(Rest 2 mins)

 

B. 3 rounds for time:

10 Deadlifts (today's best FS, NTE 225/155#)

200m run (75th st)

 

SAT 1/13

Saturday surprise!

 

SUN 1/14

SUNDAY STRETCH @ 10am or rest.