2/2/23

2 Sets of:

3 Rounds For Time:
3 Squat Clean Thrusters (Clusters) @135/95lbs
3 Bar Muscle Ups
*Rest 3:00 bt sets, or rest 1:1 with a partner.
**Do 3 rounds straight through then rest and do it again.
***Sub muscle ups with 6 C2B/Pull Ups, 6 jumping pull ups or ring rows.

 

3 Rounds For Quality:

10/10 Bulgarian Split Squats
20 Alternating DB Bench Press (one on the left then one on the right etc until 20 total)
8 Strict Hanging Leg Raises
*Use a light enough weight to keep all sets unbroken and and good quality.

2/1/23

8 Rounds For Time:

10 Sumo Deadlift High-Pulls
10 Burpees to touch (6” above reach)
1 Rope Climb
*Rest 0:30 after each round.
**Sub 5 Strict Pull Ups using a band if needed to keep them unbroken. Or perform 3 Seated Rope Pulls to standing.
***30:00 Time Cap

 

4 Rounds For Quality:

20 GHD Sit-ups (30 Ab Mat Sit-ups)
10 Barbell Good Mornings
5 Strict Ring Dips
*Quality work at the end of class with time left. Focus on quality and full range of motion. Use bands as needed.

1/31/23

Back Squat

5-5-5-5-5
*Your 3rd set should be your top set. Build up for 3 sets, then back down for 2 sets. For example: 275/295/315/295/275lbs.
**Rest as needed bt sets.

 

For Max Reps in 20:00:

Bike Cals
0:30 ON / 0:30 OFF
*Alternate with a partner if you want/can. Score is total number of calories accumulated between you and your partner.

1/30/23

Strict Press

3-3-3 Reps
*Work up each set. Start around 50% and end at 70-75%

 

Push Press

3-3-3 Reps
*Work up each set. Start around 50% and end at 70-75%

 

Jerk

1-1-1
*Work up each set. Start around 50% and end at 70-75%. Choose between push jerk or split jerk, up to the athlete today.

 

4 Rounds For Time:

20/15 Cal Row
30 Wall Balls @20/14lbs to 10/9ft
4 Wall Walks
*20:00 Time Cap
**Try to keep a steady pace on the row and big sets on the wall balls.
***Sub wall walks with 30 V-Ups.

1/27/23

Power Cleans

6×5 Reps @75%
*Rest 1:00 bt sets or go every 2:00

 

20:00 AMRAP

10 HSPUs
50 DUs
25/20 Cal Row
*Rest 1:00 after each round.
**Sub HSPUs to 20 Push Ups, using an inverted bar if needed. For the DUs, sub 100 Single Unders.

1/26/23

3 Rounds For Quality:

8 DB Push Press (2xDB, Control the way down and pause at the top, use a light enough weight to keep good quality of movement)
10/10 Single Leg Bulgarian Split Squats
8 Strict Hanging Leg Raises
*Move through it at your own pace prioritizing quality over heavy DB weights.

 

10 Rounds For Time:

9 Box Jumps @24/20”
6 Double DB Thrusters @50/35lbs
3 Bar Muscle Ups
*Find a good rhythm and stay moving. Try to keep the Thrusters and BMUs unbroken and recover on the box jumps.
**Use a DB Weight you are certain you can hold unbroken for all 10 rounds. Scale bar muscle ups to 6 C2B or Regular Pull Ups, or sub one good unbroken set of ring rows 6-10 reps.

1/25/23

2 Rounds For Time: (w/partner)

120/100 Cal Row
80 Burpee Over DB
60 Alternating DB Snatch @70/50lbs
*Split everything as desired with a partner, do 12-10s on the rower, 5-10s on the burpees and 5-10s on the snatches to keep the sets quick.

 

3 Rounds For Quality (if time permits):

6 Strict Pull Ups
9 Ring Dips
25 Anchored Weighted Sit Ups
*Quality work with time left in class. Strict pull ups should be one good set, Dips should be 1-2 good sets and for the sit ups use a weight that you can keep moving with for all 25 without stopping. Use bands as needed and prioritize quality and strict movement!

1/24/23

Front Squat

5×2 Reps @80%
*Rest as needed bt sets

 

4 Sets of:

4:00 AMRAP
400m Run
6 Squat Cleans @185/125lbs
Max TTB
*Rest 1:00 bt sets. Score is total number of TTB.

1/23/23

Strict Press

3×4 Reps @75%
*Rest 0:90 bt sets

 

Push Press

3×2 Reps @80%
*Rest 0:90 bt sets

 

4 Rounds For Time:

15 DB Bench Press @50/35lbs
15 C2B Pull Ups
18/14 Cal Bike
*Focus on big sets on the pull ups and bench press.
**Scale to regular pull ups or sub strict pull ups with a band or inverted rows.

1/20/23

Power Clean

5×6 Reps @70%
*These should be all singles. Try to stay consistent with each rep! Rest 0:90 bt sets.

 

2 Sets of:

6:00 AMRAP
100 DUs
18/14 Cal Bike Erg
Max Muscle Ups
*Rest 3:00 bt sets
**Score is total number of muscle ups! Generally you should have around 3 minutes of muscle ups each set.
***Scale to 0:90 of practice on the DUs or 175 Single Unders. For the muscle ups scale to bar muscle ups or sub max rep c2b pull ups or pull ups. Otherwise sub inverted rows.

1/19/23

Bench Press

6×3 Reps @78%
*Solid three reps here, try not to rush the bar on the way down, these don’t have to be tempo but make sure to have good control of the bar and speed on the way up! Rest as needed bt sets.

 

Seated Double DB Strict Press

8-8-8
*Pick the same weight for all three sets. These should be challenging but unbroken.

 

Prone Double DB Rows

3×15 Reps
*Pick a light DB weight to keep these unbroken and good movement control. Rest as needed bt sets.

 

2 Rounds For Time:

500m Row
25 Burpees
*Pick a solid pace on the rower and try to keep the burpee speed consistent. Give everything you’ve got on the last set of burpees.

1/18/23

Every 0:30 x20 Sets:

1 Hang Squat Clean @75%
*These should be clean reps at a moderate weight. Try to make the first set look like the last.

 

For Time:

10-8-6-4-2 Power Snatches @115/85lbs
20 Wall Balls @20/14lbs after each set.
*Try to hold onto the wall balls unbroken and stick to quick singles on the power snatches.
**Scale to a barbell weight you can move well when tired in quick singles. Use a medball weight to keep at least 10 reps unbroken.

1/17/23

Back Squat

8 @65%
8 @70%
8 @75%
*Rest as needed bt sets. First set should be relatively light and snappy. The last set should be a bit more of a grind but still clean reps.

 

For Time:

18/14 Cal Bike
30 Pull Ups
18/14 Cal Bike
20 C2B Pull Ups
18/14 Cal Bike
10 Bar Muscle Ups
*Try to hold big sets on the gymnastics and a moderate pace on the bike.
**Scale to pull ups for all 3 rounds or sub ring rows, jumping pulls ups and then jumping c2b pull ups.

1/16/23

Tempo Strict Press

5×5 Reps @65-70%
*Control the way down 3-4 seconds and pause at the bottom of each rep. Prioritize quality and tempo over weight.

 

For Time:

20-16-12-8-4 Push Press (115/85)
20/14 Cal Row
*Row after each set of Push Press
**Try to keep big sets on the push press and a strong but consistent pace on the row.
***12:00 Time Cap

1/13/23

For Time: (Team of 3)

1 Mile Run
Then
5 Rounds of:
20/16 Cal Bike
20/16 Cal Row
20 Alternating DB Snatches @50/35lbs
Then
1 Mile Run
*Run together then with one person at each station complete the 5 rounds, rotating when everyone at each station is done. Then finish with a mile run again all together. If you don’t have a bike then sub 30 Air Squats.
**Scale to a DB weight that is light and that allows you to keep 10 unbroken reps or more even when you’re tired.

1/12/23

Pause Bench Press

6×2 Reps @80%
*Rest as needed bt sets. Pause 2/3 seconds at the bottom.

 

3 Rounds For Time:

21 Pull Ups
15 Burpees
9 SHSPUs
*The goal here is to keep consistent sets on the gymnastics and stay moving on the burpees. Pull ups and hspus should be done in 3 sets or less.
**Scale to jumping pull ups or sub inverted rows. Sub double DB seated strict press for HSPU..
***15:00 Time Cap

1/11/23

Front Squat

5×3 Reps @75%
*Rest 2:00 bt sets. These should be strong reps at a moderate/heavy weight where the first set looks as good as the last.

 

7 Rounds For Time:

300m Row
3 Squat Clean @185/125lbs
30 DUs
Rest 0:30 after each round. Or waterfall on the rower with a partner.
*Scale to a barbell that you can move well in quick singles. For DUs practice 0:30 seconds or sub 50 Single Unders.

1/10/23

“New Movement of the Month”

Strict Press
1RM
*This month we’ll focus on building strength and good positioning with the shoulder press or strict press. We will test out max today and then re-test it at the end of the month.

 

3 Rounds For Time: (w/partner)

800m Run (together)
60 Burpee to touch
40 STOH @185/125lbs
*Run together then split everything else as desired. Take the barbell from the floor.
**Scale to a barbell weight you can hold 5s with for all 3 rounds. This should be a moderate heavy weight that forces you to use good technique, be fast under the bar and do push jerks.

1/9/23

Deadlift
1RM
*Testing the one rep max deadlift after this month of strength and speed focus. Since we did not test it at the beginning of the month compare to old deadlift months or previous PRs.

For Time:

150-100-50ft HSW
15-12-9 Bar Muscle Ups
*The goal should be to stay moving, not go to muscle failure and complete each movement in 3-4 sets or less.
**12:00 Time Cap
***Scale the HSW to 2-1:30-1:00 minutes of practice. Otherwise sub 10-8-6 wall walks. For the bar muscle ups, scale the volume down to something you can do in 3 sets or less each time. For example 12-9-6 or 9-6-3. Otherwise sub 24-18-12 TTB or knee to elbows or raises as needed.

1/6/23

Banded Deadlift

10×3 Reps @65% of 1RM
*Place a band over the bar and focus on speed and extension at the top. Try to do one set every minute or every 90 seconds at most.

 

2 Rounds For Time: (w/partner)

80 Cal Row
80 TTB
60 DB Snatches @70/50lbs
60 SHSPUs
*Split everything as desired with a partner, I suggest doing 10s on the row and ttb, 6-10s on the DB Snatch and SHSPUs. If you don’t have a partner shadow someone on another team.

1/5/23

Pause Bench Press

6×3 Reps @70-75% of 1RM
*Pause 2/3” at the bottom and focus on speed up. Rest 2:00 bt sets

 

3 Rounds For Time:

50 DUs
400m Run
30 Sit Ups
15 C2B Pull Ups
5 Bar Muscle Ups
*The goal here is to manage the sets on the pull ups and muscle up, try to complete them in as big of sets possible. Recover on the run and find a good pace.

1/4/23

Every 0:30 x20 Sets:

1 Hang Clean @70% of 1RM
*Try to go a little heavier than two weeks ago if you feel good.

 

3 Round For Time:

14 Cal Bike
20 Thrusters @95/65lbs

1/3/23

5 Sets for Quality:

4 Strict Press @75% of 1RM
4 Strict Weighted Pull Ups
*Rest as needed bt sets to keep them unbroken and good clean reps.

 

6 Rounds for Max Reps of:

1) Max Cal Row
2) Max Burpee
3) Max DUs
4) Rest

1/2/23

With a partner

AMRAP 25 minutes
20 Deadlifts @225/155lbs
40 Push Ups
60 Squats
*Every round you complete increase by 20 reps! Round 2 is 40,60,80, round 3 is 60,80,100…
**Split reps as desired with a partner.

12/30/22

Banded Deadlifts

10×3 Reps @65% of 1RM
*Place a band over the bar and focus on speed at the top, try to go a little heavier than last week while still maintaining the same speed.

 

“Helen 2.0”

3 Rounds For Time:
400m Run
21 KB Swings @53/35lbs
12 Muscle Ups

12/29/22

Box Squat

EMOM 10:
2 Reps @70% of 1RM
*Control the way down 2-3 seconds. Sit back on the bench or box and then stand up as fast as possible

 

3 Rounds For Time:

15 Power Cleans @65% of 1RM
30 Burpees
60 Air Squats
*Power Cleans should be quick singles.

12/28/22

For Time: (w/partner)

2000m Row
80 DB Bench Press @50/35lbs
60 Pull Ups
80 DB Bench Press @50/35lbs
2000m Row
*Alternate 250m on the rower, split everything else as desired. If you are a strong presser you can use 70/50s but you should still keep sets of 5 or more.

12/27/22

3 Sets of:

1 Push Jerk + 1 Split Jerk
*Build up to a heavy for this complex. These are from the rack.

 

5 Rounds For Max Reps

1:00 Max Bike Cals
1:00 Max HSPUs
1:00 Max DUs
Rest 1:00
*Go from one station straight to the other. Score is total number of reps.
**Sub HSPU w/push ups. For the DUs, practice for one min if you can do 3-5 reps at a time, otherwise do max single unders.

12/26/22

Deadlift

4×5 Reps @75% of 1RM
*Rest as needed bt sets

 

12:00 AMRAP

30 Push Ups
20 TTB
10 Power Snatches @135/95lbs
*Find a good pace and keep moving. Power snatches should be quick singles.
**Scale to push ups on a box, bench or bar to keep at least sets of 10. Scale the ttb to knee to elbows or raises to keep at least sets of 10 unbroken. Adjust the barbell weight as needed to keep quick singles.

12/23/22

Banded Deadlifts

10×3 Reps @65%
*Place a band over the bar, step on it and focus on speed and explosiveness past the knee.

 

5 Rounds For Time:

400m Row
15 OH Squats @95/65lbs
*Use a barbell weight that is light to keep the OH squats unbroken.