Wednesday 5.23.2018
1. "Snake Bite"
Choose 1:
A. 21-15-9
Squat Snatch (95/65)
C2B Pull Ups
B. 15-12-9
Power Snatch (95/65)
OH Squat
Pull Up
C. 15-12-9
Power Snatch (75/55)
OH Squat
Pull Up
2. Skills
EMOM 10
Odd: 18/14 Cal Row
Even: Max Strict HSPU (:30 work, :30 rest)
Tuesday 5.22.2018
1. "Anchored Down"
5 Rounds on the 4:00
30 Air Squats
20/14 Cal Row
10 Lateral Burpees over Erg
2. Midline
4 Giant Sets of:
Max effort L-Sit
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets
Monday 5.21.2018
1. "Double Crossed"
For Time:
10-9-8-7-6-5-4-3-2-1
Clean and Jerks (115/80)
30 Double Unders between each round
2. Snatch Skill
On the 1:30 for 7 sets
1 Snatch Pull
1 Hang Snatch High Pull
2 P. Snatch
2 OH Squat
Do not exceed 50% 1RM
3. Squat Snatch
EMOM 9
2 @ 60%
2 @ 65%
2 @ 70%
Friday 5.17.2018
Reach!
1. "Slasher"
AMRAP 13
50 Alternating DB Snatches
40 Burpees
30 T2B
20 HSPU
2. Tempo Front Squats
(increase from last week)
10x1
6 second descent, 1 second pause
3. Row Conditioning
27-24-21-18-15-12-9
Cal Row
Rest 1:00 between rounds
Thursday 5.17.2018
Never finish alone!
1. "Loose Cannon"
3 Rounds:
3:00 Cal Row
2:00 Cal AB
1:00 Sit Ups
Rest 2:00
2. ROMWOD
Wednesday 5.16.2018
1. Power Clean and Jerk
Build to a heavy complex:
3 Position Power Clean +Split Jerk
2. "Tiger Blood"
3 RFT
10 Clean and Jerks (135/95)
400m Run
3. Midline
Not For Time:
40 GHD Sit Ups
40 Abmat Sit Ups
20 GHD Sit Ups
20 Abmat Sit Ups
Tuesday 5.15.2018
The most important part of the workout
1. Deadlift
Build to a heavy set of 3
2. "Smooth Criminal"
AMRAP 15
60 Double Unders
30 Wall Balls (20/14)
15 Deadlifts (245/165)
3. Gymnastic Conditioning
AMRAP 3
Unbroken sets of:
2 Strict HSPU + 3 Kipping HSPU
Rest 1:00
AMRAP 3
Unbroken sets of:
1 Strict HSPU + 4 Kipping HSPU
*come off the wall between sets
Monday 5.14.2018
So there was this donut challenge...
1. "Killer B's"
AMRAP 3
21 Lateral Burpees
21 OH Squats (75/55)
Max Cal Bike
Rest 3:00
AMRAP 3
18 Lateral Burpees
18 OH Squats (95/65)
Max Cal Bike
Rest 3:00
AMRAP 3
15 Lateral Burpees
15 OH Squats (115/80)
Max Cal Bike
Rest 3:00
AMRAP 3
12 Lateral Burpees
12 OH Squats (135/95)
Max Cal Bike
2. Back Squat
10 @ 76%
8 @ 81%
6 @ 85%
4 @ 89%
2 @ 94%
Rest 2:00 Between Sets
3. Squat Snatch
EMOM 9
Min 1: 1 @ 79%
Min 2: 1 @ 82%
Min 3: 1 @ 85%
Friday 5.11.2018
Mom, add some weight to that bar!
1. "Friend-ship"
AMRAP 20
200m Run
20/14 Cal Row
2 Rounds Strict Cindy*
*Cindy = 5 Strict Pull Ups+10 Push Ups+15 Air Squats
2. Tempo Front Squat
10x1
6 Second Descent, 1 second pause
3. Midline Conditioning
Not for time:
50-40-30-20-10
Abmat Sit Ups
Hip Extensions
Thursday 5.9.2018
1. "Meat Paws"
4 Rounds For Time:
15/12 Cal Assault Bike
15 T2B
9 Hang Power Snatch (95/65)
2. ROMWOD
Wednesday 5.9.2018
1. "Power Outage"
AMRAP 5
Buy In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs
Rest 5:00
AMRAP 5
Buy In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs
Rest 5:00
AMRAP 5
Buy In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs
2. Deadlift
Build to a heavy @ each:
9-7-5-3
3. Romanian Deadlift
3 x 10
Choose Light/Moderate weigh
Tuesday 5.8.2018
Spring Skiing
1. "Jerry"
For Time:
1 Mile Run
2K Row
1 Mile Run
2. Gymnastic Conditioning
AMRAP 3
Unbroken sets of:
2 Strict HSPU + 3 Kipping HSPU
Rest 1:00
AMRAP 3
Unbroken Sets of:
1 Strict HSPU + 4 Kipping HSPU
3. Midline
Not For Time:
21-18-15-12-9
GHD Sit Ups
:15 L-Sit between sets
Monday 5.7.2018
Bro Sesh
1. "Fran"
21-15-9
Thursters (95/65)
Pull-Ups
2. Back Squat
10 @ 74%
8 @ 79%
6 @ 83%
4 @ 87%
2 @ 92%
Rest 2:00 between sets
3. Squat Snatch
EMOM 9
1 Snatch
Min 1 @ 77%
Min 2 @ 80%
Min 3 @ 83%
Friday 5.4.2018
Love when friends visit who like to party ;)
1. Overhead Squat
Build to a Heavy Double
2. Snatch Balance
Build to a Heavy Single
3. "TKO"
For Time
35/25 Cal AB
27 C2B Pull Ups
21 Power Snatches (115/80)
15 OH Squat (115/80)
9 Squat Snatch (115/80)
4. Midline
EMOM 12
Odd: 18/15 Cal Row
Even: Max L-sit
Thursday 5.3.2018
Sometimes you just have to take the leap!
1. GOAT Day
EMOM 30
Min 1: Conditioning
Min 2: Gymnastics
Min 3: Odd Object (move something heavy other than a barbell)
2. ROMWOD
Wednesday 5.2.2018
Use your fitness!!
1. Hang Squat Clean
Build to a Heavy Single
2. "Under the Lights"
AMRAP 8
3 Hang Squat Cleans (95/65)
3 T2B
6 Hang Squat Cleans
6 T2B
9 Hang Squat Cleans
9 T2B
...
3. Row Conditioning
5 Rounds
30/21 Cal Row
Rest 1:00 Between Rounds
Score = Slowest Round
Tuesday 5.1.2018
1. "Play Dead"
AMRAP 5
Buy-in: 600m Run
12 Deadlifts (185/135)
12 Lateral Burpees
Rest 5:00
AMRAP 5
Buy-in: 400m Run
9 Deadlifts (225/155)
9 Lateral Burpees
Rest 5:00
AMRAP 5
Buy-in: 200m Run
6 Deadlifts (275/185)
6 Lateral Burpees
2. Gymnastic Conditioning
AMRAP 7
3 Bar Muscle Ups
5 Strict Handstand Push Ups
3. Midline
3 Sets:
10 Barbell Good Mornings
Max Strict Ring Dips
Monday 4.30.2018
Such a great group!
