2/15/24

5 Sets:

1-arm Farmers Carry (100′ each arm)

*100′ = rig to rig and back
**Use Farmer Carry Bar (21.5 lbs) or KB

 

4 Rounds For Time:

15 Toes To Bar
20 Pistols (10/side)

 

Open Prep:

For Time:
70-60-50-40-30
Double-Unders
Run 250m after each set

2/14/24

Deadstop Deadlift + Box Jump

3+3
Every 3 minutes for 6 sets.
75% – 80% of max – Focus on speed!

*Increase box height as able.

 

In teams of 2 or 3:

AMRAP 5
Max Wallballs (20/14)
AMRAP 5
Max Thrusters (95/65)
AMRAP 5
Max Calorie Row
AMRAP 5
Max OH Lunges w/Plate (45/25)

2/13/24

1-arm DB Press:

4 x 8/each arm
*Work up in weight.

 

AMRAP 9

5 Power Cleans (185/125)
7 Chest to Bar Pull Ups

 

Open Prep:

EMOTM 10
8 CAL Row + 2 Wall-Walks

2/12/24

Snatch High Pull + Power Snatch + Hang Snatch
1 + 1 + 2
Every 2 minutes for 12 minutes.

*Add weight as able. Focus on technique.

 

For Time:

Buy in: 250m Run
Then:
3 Rounds:
15 HSPU
75 Double-Unders
Buy out: 250m Run
Time Cap: 12 mins

*115 Single-Unders

2/9/24

Front Squat:

Build to a 9RM
then do 2 x 5 at 9RM weight

**Aim for previous 7RM

 

Row 300m

Rest twice as long as it took to row.
Repeat x 5

*Slowest time on gym board.

2/8/24

Odd Object Day:

Walk 800m carrying a med-ball (30/20)
in FRONT BEAR HUG!!!
At every corner do 10 squats w/med-ball

 

EMOM 16:

1. 2 – 5 Ring Muscle Ups or Dips (double)
2. 5 – 10 HSPU
3. 10 – 15 Russian Kettlebell Swings (70/53)
4. Rest

*Have you signed up for the Open?

2/7/24

Deadstop Deadlifts:

4 x 8
*Build to a heavy set.

 

For Time:

10, 20, 30, 40, 50
Double-Unders
Walking Lunges

*Single-unders: 15, 30, 45, 60, 75

2/6/24

5 Sets:

Push Press + Push Jerk + Split Jerk
3 + 2 + 1

*Work up to a challenging working weight and complete all 5 sets at that weight.

 

Ladder 10

Bar Muscle Ups
1, 2, 3, 4, 5, etc…
After each set of muscle ups do 15 Wall-balls (20/14)

*Score is total reps.

2/5/23

Snatch High Pull + Power Snatch + Hang Snatch + OHS
1 + 1 + 1 + 1
Every 2 minutes for 12 minutes

 

5 Rounds For Time:

20 Deadlifts (115/85)
5 Wall-walks
Time Cap: 10 minutes

2/2/24

Front Squat:

Build to a 5RM
then do 2 x 3 at 5RM weight

 

For Time:

20 – 15 – 10 – 5
Deadlifts (225/155)
Bar Over Burpees

2/1/24

4 Sets:

Farmer Carry – 100m
(Body weight each hand)

 

Work alone or w/a partner:

Ladder 12
2, 4, 6, 8, 10, etc…
Snatches (115/80)
TTB

1/31/24

Rack Pulls:

Below the knee
5 x 5
*Begin at 75 – 80% and increase as able.

 

3 Sets of:

AMRAP 3
7 Thrusters (75/55)
7 Pull Ups
Rest 1 minute between sets

1/30/24

DB Push Press

5 x 5

*Warm up to a challenging working weight.

 

AMRAP 9:

3 Power Cleans (205/125)
3 Muscle Ups

*Scale MUs to 5 C2B pull-ups.

 

 

1/29/24

Snatch Complex:

Snatch High Pull + Power Snatch + OHS
1 + 1 + 3
Every 2 minutes for 12 minutes

 

10 RFT:

10 Wallballs (30/20)
25 Double Unders

*Scale DUBs to 40 singles.

 

 

1/26/24

Front Squat:

Build to a 7RM;
then do 3 x 4 at 7RM weight

*Go heavier than last week!

 

2 Rounds For Time:

800m Run
50 Push Ups
50 Sit Ups

1/25/24

Sled Drag:

50′ Sled Drag – HASP
Build up to a heavy weight then do 3 sets at
that weight.
*50′ = Rig to rig.

 

In teams of 2 or 3:

30 minutes to Row for Max Calories.
Rotate team member every minute.

*Sub w/Echo Bike if not enough rowers.

1/24/24

Deadlift:

Rack Pulls – from the knee
5 x 5

*Begin at 75-80% 1RM deadlift; add weight as able.

 

Every 90 Seconds for 5 Rounds:

30 Double Unders
10 Clean & Jerks (115/75)

*Scale DUBs to 45 singles.
**Score on gym board is SLOWEST time!

1/23/24

5 Sets:

Push Press + Push Jerk + Split Jerk
3 + 2 + 1

 

AMRAP 7

7 TTB
7 Deadlifts (185/125)

1/22/24

Snatch Complex:

Snatch High Pull + Muscle Snatch + Snatch Balance
1 + 1 + 3 (1/4, 1/2, full)
Every 2 minutes for 12 minutes

 

6 RFT

5 Box Jumps (30/24)
4 Chest to Bar Pull-ups
3 Wall Walks
2 Squat Snatches (135/95)

1/19/24

Front Squat:

Build to a 9RM
then do 2 x 5 at 9RM weight

 

For Time:

21, 15, 9
HSPU
Pull Ups
Finish with 50 Burpees to a 6″ target

1/18/24

Overhead Axle Bar Carry:

4 sets x 100m
Light pole to light pole and back.
Axle bar weight =20lbs

 

In Teams of 2:

AMRAP 22
6 Thrusters (135/95)
18 Walking Lunges
54 Double Unders
*Each team member must complete one rope
climb between rounds.

1/17/24

Deadlift + Box Jump (3+3)
Every 3 minutes for 6 sets
70% of max – Dead stop, focus on speed!
Increase box height as able.

 

5 Sets – For Quality:

5 – 10 Pistols each leg
15 – 20 Double Unders or Cross Overs
*Pick the one that needs the most work.

1/16/24

Push Jerk 6×4

 

Great British Workout

Every 2 minutes for as long as possible:
2 Rounds
5 Power Cleans (155/105)
5 Burpees
Add 1 rep to each every 2 minutes.

1/15/24

Snatch High Pull + Muscle Snatch + OHS
1 + 1 + 3
Every 2 minutes for 12 minutes

 

3 Rounds For Time:

400m Run
15 Power Snatches (75/55)
15 Push Press

1/12/24

Front Squat 4×8

Front Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps

 

3 Rounds For Time:

20 Wallballs (30/20)
20 Pull Ups

1/11/24

5 Sets:

1-arm Farmer Carry (50′ each arm)

*50′ = rig to rig
**Farmer Carry Handle = 21.5lb

 

EMOM 20:

1. 12/10 Cal Row
2. 12 Box Jumps
3. 24 Walking Lunges
4. Rest

1/10/24

Deadlift 3×10

Dead-stop Deadlift:
#1: 10 reps
#2: 10 reps
#3: 10 reps

 

3 Sets, Not for time:

12 Hollow Body Rocks
10 D-Ball Squats
8 GHD Sit Ups

1/9/24

DB Push Press

4 x 6

 

5 Rounds For Time:

48 Double Unders
12 Sumo Deadlift High Pull (75/55)
12 TTB

1/8/24

Snatch Complex

Snatch High Pull + Hang Power Snatch + OHS
1 + 2 + 3
Every 2 minutes for 12 minutes
*light/moderate by feel

 

For Time:

12, 9, 6
Thrusters (155/105)
Bar Facing Burpees

12/29/23

In teams of 2 or 3:

AMRAP 4:
Power Cleans (115/80)
-Rest 1 Minute-
AMRAP 4:
Bar over Burpees
-Rest 1 Minute-
AMRAP 4:
100m shuttle run
-Rest 1 Minute-
Then REPEAT!

*One person works at a time. Accumulate as
many reps as possible.