9/30/22

10:00 EMOM

1) 16/14 Cal Row
2) 6 HSPUs
*No more than 50 second of work on the rower and 35 seconds of work on the hspus.

Immediately into

10:00 EMOM

1) 12 OH Squats @115/75lbs
2) 4 Muscle Ups
*Sub front squats if needed due to injury or other circumstances. You should get about 0:20-0:30 of rest for each minute.

 

9/29/22

10 Rounds For Time:

100m Farmers Carry @70/50lbs (light pole to light pole and back)
250m Run
*The run should be a recovery run treat the 250m as a 30 minute run pace. Try to go unbroken or big increments on the carries.

 

3 Rounds For Quality:

15 V-Ups
10/10 Bulgarian Split Squats
15 Barbell Goodmornings

9/28/22

2 Rounds For Quality:

8 I’s, Y’s and T’s (with light change plates)
5 Strict Hanging Leg Raises
0:10 Hanging L-Hold
10 Plate Squats
8 Curtsey Squats (per leg)
*For the I’s, Y’s and T’s lay belly down on a bench and make an I with your arms and lift them up and down (not touching the ground), perform 8 reps of I’s then form a Y and perform 8 reps then a T and perform 8 reps. These should be done with light change plates and controlling the way down. Don’t go all the way down to the floor. For the plate squats hold the plate in front of you with arms straight. For the curtsey squats do all 8 reps on one leg then switch to the other.

 

10:00 EMOM

3 Power Cleans
*75-80% of 1RM power clean
**These should be all quick singles

 

For Quality:

12-10-8-6
DB Bench
Strict Pull Ups
*Bench should be challenging but unbroken at least for the first 12 reps. If you have various DBs you could also go up in weight each set.

9/27/22

Back Squat

2-2-2-2-2
*work up to a heavy double for the day, start round 60% of 1RM.
**Rest as needed bt sets

 

Every 2:00 x10 Rounds:

5 HSPUs
15 Wall Balls @20/14lbs
10 TTB
*You should aim for at least 0:30 of rest each round. If needed scale down volume to 3/12/8.
**Another option can be 5 Push Ups/15 Wall Balls/10 Sit Ups.

9/26/22

Every 4:00 x6 Rounds:

400m Run
50m Sled Pull @3/2x45s (light pole to light pole)
*If you don’t have a sled sub double DB farmers carry lunge @50/35s cut the distance to 50ft (rig to rig) if you sub with lunges.
**Goal is to get 0:60 or more of rest400m Run
50m Sled Pull @3/2x45s (light pole to light pole)
*If you don’t have a sled sub double DB farmers carry lunge @50/35s cut the distance to 50ft (rig to rig) if you sub with lunges.
**Goal is to get 0:60 or more of rest

 

4 Rounds For Quality:

5 Tempo Strict Press @60% of 1RM
10 Double DB Bent Over Rows
5 Hanging Leg Raises
0:10 Hanging L-Sit
*Move through for Quality here. Try to control the way down on the bent over rows. For the strict press tempo on the way down.

9/23/22

Deficit Deadlift

10-10-10
*Build up to a heavy set
**Re-set the bar each rep. Start at about 40% of 1RM and end at around 60%.
***Rest 2:00 after each set.

 

20:00 AMRAP

1 Rope Climb
15 Ring Dips
30 Air Squats
*If you get 10 rounds in 20:00 stop otherwise do as many rounds as possible in 20:00.

9/22/22

2 Rounds For Time: (w/partner)

800m Run (together)
100 Cal Bike (split)
800m Run (together)
Rest 5:00
*Run together and split the bike, I suggest doing 10-15 cals at a time hard. You can start the bike before your partner is back from the run but you have to wait for him to start the second run. Rest starts once the first partner gets back from the run. Female teams do 80 cals and mixed teams do 90.
**Sub same cals row.

9/21/22

Back Squat

3-3-3-3-3 Reps
*Rest 0:90 bt sets, work up to a heavy triple for the day based on feel. Focus on being fast out of the bottom and good positioning throughout.

 

2 Rounds For Time:

80 DUs
3 Wall Walks
40 Wall Balls @20/14lbs
20 HSPUs

9/20/22

Power Snatch

2-2-2-2-2-2
*Rest 1:30 after each set
**Start around 60% and make small 2.5-5lbs jumps all the way up to a heavy double for the day. Practice in warm ups catching the bar just above parallel so when you get to the heavier weights you are used to dropping under the bar rather than trying to just pull it up.

 

Every 3:00 x7 Rounds:

12/9 Cal Row
8 Burpee Over Rower
3 Muscle Ups
*Sub burpee to touch based on class size and rowers. The goal is to keep the muscle ups unbroken and get 0:45 of rest.
**Adjust reps if needed.

9/19/22

3 Rounds for quality of:

10 Leg Raises
8 Tempo Goblet Squats @25/15 lbs
8/8 Curtsey Squats
*Leg Raises should be done from support on paralletes or boxes. keep legs straight and raise from floor to as high as you can. Don’t rest on the floor unless you are breaking up your set. **Goblet squats, do a 2-3 second pause in the bottom holding plate out in front of you not on your chest and try to keep an upright torso.
***Curtsey squats are 8 each leg, stand on small box or stacked plates and reach other leg back and across your body until you gently touch the floor.

 

5 Rounds For Time:

400m Run
10 Thrusters @115/75lbs
1 Minute Rest
*Thrusters should be moderate weight but unbroken.

 

For Quality (if time):

30 Strict Pull Ups
*Any way, any grip, any sets at the end of class if there is time or at any point in the day.

9/16/22

Sumo Deadlifts

5-5-Max Reps @75% of 1RM
*Rest as needed bt sets, re-set after each rep.
Do max reps on the last set, shoot for 5-10 reps.

 

For Time: w/partner

150 Cal Row
120 Burpee to touch
90 Muscle Snatches @85/55lbs
*Split work as needed with a partner. I suggest 15 Cals at a time, 5-10s on the burpees and snatches. Touch a target 6” above reach.

9/15/22

3 Rounds For Time:

10 Power Clean and Push Press @125/85lbs
10 Box Jumps @30/24”
*Step down on the box jumps each rep
**I suggest quick singles on the cleans and push press and steady pace on the box jumps.

Rest 5:00 then

3 Rounds For Time:

10 Bar Muscle Ups
100 DUs
*Try to keep the bar mu unbroken if needed lower the volume to 7-5 or even 3 reps.

9/14/22

“New movement of the month”

For Time:
1.5 Mile Run
*Hard effort here, this will be out new movement of the month for September.
**Focus on settling into a strong but sustainable pace and save something for the last 400m.

 

3 Rounds For Quality:

10 Strict Pull Ups
5 Strict Press
10 Ring Hanging Leg Raises
5 Strict Press
*Strict press weight should be challenging but unbroken. You can scale the volume on the pull ups and/or use a band appropriately to keep them unbroken.

9/13/22

Back Squat

1-1-1
*Work up to a heavy single for the day
**Rest as needed bt

then;

2×5 Reps @65% of 1RM
*Rest 2:00 bt sets

 

10:00 AMRAP

3 Hang Squat Cleans @155/105lbs
10/7 Push Ups
*Rest 0:30 after each set or alternate rounds with a partner

9/12/22

“9/11 Tribute”

For Time:
2001 meter Run/Row
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53 lb)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row/Run

9/9/22

Front Squat

5-5-5-5-5
*Take the bar from the floor, build up each set to a heavy set of 5!
**Rest as needed after each set

 

20:00 AMRAP (w/partner)

400 Double unders
100 Burpee to touch
100 TTB
*Split reps as desired.

9/8/22

“Movement of the month re-test”

For Time:
500m Row
*All out effort, try to focus on your split time per 500m and hold a bit of a stronger pace compared to the beginning of the month. You don’t want to go all out from the start, ideally you want to hold a strong pace but save something to really sprint with the last 150/200m.

 

5 Rounds For Quality:

6 Strict Pull Ups
8 Double DB Bench Press
0:20 L-Sit
*Pick DB weight that is challenging but still unbroken.

9/7/22

20:00 EMOM

1) 5 Squat Snatches @125/85lbs
2) 5 Muscle Ups
*Each in separate Minutes, goal is to keep unbroken muscle ups and quick squat snatches in singles.

 

3 Rounds For Quality:

15 GHD sit-ups
Max Reps ring dips
10/10 Bulgarian Split Squats
*Quality work, rest as needed, add weight to the split squats as needed to keep quality.

9/6/22

Back Squat

Every 1:30min x10
2 Reps @65% of 1RM

 

6 Rounds For Time:

400m Run
100m Farmer’s Carry @70/50lbs (light pole to light pole and back)

9/5/22

Every 1:30 x10:30

3 Power Clean and Jerks @75% of 1RM

 

For Time:

100 DB Hang Snatches @50/35lbs
*Every minute including 0:00 do 8/5 Push Ups
**15:00 Time Cap
***Pick a weight that is light and you can keep at least sets of 15/20 reps unbroken.

9/2/22

3 Rounds For Quality:

10/10 Bulgarian Split Squats
10 V-Ups
10 Barbell Good-mornings
10 V-Ups
*Move through this for quality, rest as needed bt sets.

 

For Time:

50m Sled Drag (length from one light pole to the next)
Then
1-2-3-4-5-6-7-8-9-10 Front Squats @170/115lbs
10/8 Push Ups
Then
50m Sled Drag
*Goal is to go unbroken on the front squats or just break up the last couple sets. Sled drag weight should be challenging and a bit of a grind.

9/1/22

Rowing

10x300m Row
*Rest 1:2 after each set, or alternate on the rower in a team of 3 people.

 

For Quality:

30 Strict Pull Up
*Accumulate 30 strict pull ups in any fashion.

8/31/22

Tempo Pause Back Squat

3×5 Reps @70% of 1RM
*3-4 seconds on the way down and 2-3 seconds pause at the bottom.
**Rest as needed bt sets

 

Every 5:00 x4 Rounds:

30 Wall Balls @20/14lbs
50m Sandbag Carry (length from one light pole to the next)
10 Power Snatches @125/85lbs (135/95lbs RX+)
*If you don’t have a sandbag to carry sub farmers carry at 50/35lbs

8/30/22

Every 8:00 x4 Rounds:

16/12 Cal Bike
400m Run
Rest 1:30 or go at 4:00
8 DB Snatches @70/50lbs
400m Run
*For the first two movements you have 4:00 for the second two you have 4:00 so each round starts at 8:00, 16:00, 24:00.

 

3 Rounds For Quality:

10/10 Single Leg Bulgarian Squats
15 Goblet Squats
10 Strict Pull Ups
*Use a light DB to keep movements unbroken and good form. Use a band as needed for the pull ups or sub inverted rows

8/29/22

5 Rounds For Quality:

5 Strict Press @65% of 1RM
10 Leg Raises
*These hanging leg raises should be done on the bar or rings, legs straight or as straight as possible and lift feet above hips or
higher if possible, otherwise try lifting just your knees.

 

6 Rounds For Time:

21 Cal Row
15 Sit Ups
9 Double DB Bench Press @50/35lbs (70/50lbs RX+)
*For the sit ups if you want a challenge, try “stick sit ups” today. Hold a PVC pipe on your back like a back squat and do your sit ups that way. Otherwise just scale back to regular sit ups.

8/26/22

10:00 EMOM

3 Front Squats @70% of 1RM
*Take the bar from the floor, first squat clean counts as a front squat

 

15:00 EMOM

7 Deadlifts @250/165lbs
10/7 Push Ups
*Same minute
**Try to keep both deadlifts and push ups unbroken, you should try to have 0:20-0:30 of rest each round.

8/25/22

Rowing

8x400m Row
Rest 2:30 after each set or rest 1:2 alternating on the rower in a team of 3. Try to get faster each interval so start more conservative and have something left for the last few sets.

 

For Quality: (with time left in class)

30 Strict Pull Ups
*Every 5 reps do 5 strict press at 65% of 1RM
**Rest as needed between sets

8/24/22

Happy Birthday Bull!

“Bull”

4 Rounds for Time:

40 Double Unders
-Then-
4 Rounds:
5 Deadlifts (155/105)
5 Hang Power Cleans
5 Push Jerks

8/23/22

Back Squat

10 Reps @35%
5 Reps @50%
3 Reps @65%
2 Reps @80%
1 Rep @85%
6 Reps @75%
Max Reps @75%
*Try to get between 6 and 10 reps for the max reps at the end.
**Rest as needed between sets

 

18:00 AMRAP

100m Sled Drag @3/2x45lbs (distance from one light pole to the other and back)
7 Bar Muscle Ups
Rest 1:00
7 Wall Walks
100 DUs
Rest 1:00
*Try to hold big sets on the muscle ups and stay consistent on each round.
**If you don’t have a sled sub 50ft Front rack lunge with 2×50/35lbs DBs.

8/22/22

5 Sets of:

1 Power Clean + 1 Squat Clean + 1 Jerk
@78% of 1RM
*Rest 2:00 after each set
**All 5 sets at the same weight. Drop the bar after the power clean.

 

“Elevated Elizabeth”

For Time:
21-15-9-9-9
Squat Cleans @135/95lbs
Ring Dips