Wednesday 08.21.24

Warm-Up A) 8 min AMRAP: 500m Row Then, as many rounds in remaining time: 3 Pull-Ups 6 Push-Ups 9 Sit-Ups 12 Double-Unders B) 3 Rounds with an empty bar: 10 Bench Press 10 Ring Rows Strength Bench Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of …

Tuesday 08.20.24

Warm-Up A) 3 Rounds: 20 seconds Air Squats 10 seconds rest B) 2 Rounds: 10 Lunges 10 Russian Kettlebell Swings 10 Back Squats, with an empty bar 10 Russian Kettlebell Swings Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the …

Saturday 08.17.24

Warm-Up A) 5 Rounds: 250m Row 10 Strict Dumbbell Press, 20lb/10lb 10 GHD Sit-Ups Rest 45 Seconds *Sub GHD with Sit-Up Strength Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 6 of …

Wednesday 08.14.24

Warm-Up A) Every Minute on the Minute for 5 min: 100m Row 5 Jumping Squats B)3 Rounds with an empty bar: 4 Muscle Snatches 4 Overhead Squats 4 Hang Snatches Strength Snatch 2 Snatches Every Minute on the Minute for 12 min Objective: build to a weight that is challenging but leaves room for the …

Monday 08.12.24

Warm-Up A) In 6 minutes: Minute 1: 8 Assault Bike Cal 2 Burpees Minute 2: 8 Assault Bike Cal 2 Burpees Minute 3: 6 Assault Bike Cal 4 Burpees Minute 4: 6 Assault Bike Cal 4 Burpees Minute 5: 4 Assault Bike Cal 6 Burpees Minute 6: 4 Assault Bike Cal 6 Burpees B) In …

Sunday 08.11.24

Warm-Up A) 1 Round: 400m Row 10 Wall Balls, 14#/10# 300m Row 10 Wall Balls 200m Row 10 Wall Balls 100m Row 10 Wall Balls Strength Front Squat 3 sets x 5 reps Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare to 7/20) Strength Tip Front …

Thursday 08.08.24

Warm-Up A) 4min time cap: 100m Row 10 Lunges 10 Ball Slams, 20# Rest 20sec B) 3 Rounds with an empty bar: 4 Strict Press 4 Lunges, with the bar in the front rack position 2 Split Jerks Strength A) Split Jerk 2 Split Jerks Every Minute On The Minute (EMOM) x 20 Objective: start …

Tuesday 08.06.24

Warm-Up A) 3 Rounds 2min of work each round (rest remaining time): 200m Row 10 Shoulder Rolls, with a PVC pipe 5 Snatch Balance, with a PVC pipe B) 3 Rounds with an empty bar: 3 Muscle Snatches, above the knee 3 Muscle Snatches, below the knee 3 Muscle Snatches, mid shin 3 Snatch Balances …

Monday 08.05.24

Warm-Up A) 500m Row – 1 Minute Rest 250m Row – 1 Minute Rest B) 2 Rounds: 30 Single-Unders 20sec Plank Hold, in push-up position 10 Sit-Ups 30 Single-Unders Workout Every Minute on the Minute for 30 minutes alternate stations: Minute 1: CX:15 Calorie Row/12 Calorie Row RX:12 Calorie Row/10 Calorie Row AX:10 Calorie Row/8 …

Saturday 08.03.24

Warm-Up A) 3 Rounds: 100m Row (sprint) 8 Dumbbell Snatch, 40lb/20lb – Rest 30 sec 16 Sit-Ups 13 Lunges – Rest 30 sect B) 3 Rounds with an empty bar: 3 Overhead Squats 3 Muscle Snatches Strength Snatch 2 Snatches every minute on the minute for 12 minutes Objective: build to a weight that is …

Friday 08.02.24

Warm-Up A) 4 Rounds, One Round every 2 min: 10 Med Ball Cleans 20lb/14lb 25yd Farmer Carry 53lb/35lb B) 20-18-16-14 Double-Unders Russian Kettlebell Swings Strength Deadlift 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. …

Wednesday 07.31.24

Warm-Up A) EMOMx12 minutes, alternating: a) 40 Seconds Row b) 10 Dumbbells Strict Press + 10 Knee Raises c) 10 Russian Kettlebell Swings B) 2 Rounds: 15 Seconds Bar Hang 15 Seconds L-Hold 15m Bear Crawl Gymnastic Work EMOMx12 minutes Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement …