1. "Ginger Ninja"
Thursday 4.27.2018
1. Goat Day
EMOM x 20
Odd: Goat 1
Even: Goat 2
2. ROMWOD
Wednesday 4.26.2017
1. Split Jerk
15:00 - Build to a heavy double
2. Back Squat
15:00 - Build to a heavy triple
3. Extra Credit
EMOM x 10
Odd: 13/10 Calorie Skierg
Even: Max Reps Strict Ring Dips
Tuesday 4.25.2017
1. "Fluff 'N Nutter"
4 rounds, 1:00 per station
for total reps:
1. Calorie Row
2. Push Ups
3. Box Jumps (24/20)
4. Sit Ups (GHD or Abmat)
5. Rest
2. Gymnasty Work
EMOM x 10
Odd: Handstand Hold (Facing Wall)
Even: L-Hang (From Pull-Up Bar)
3. Mobility Work
Monday 4.23.2017
1. "Diabolical"
For time:
400m Run
21 Squat Cleans (135/95)
21 C2B Pull Ups
400m Run
15 Squat Cleans (135/95)
15 C2B Pull Ups
400m Run
9 Squat Cleans (135/95)
9 C2B Pull Ups
2. Clean Pulls
4x4 @ 110% 1RM Clean
3. Core Work
Tabata In & Outs
Friday4.21.2017
"Nate"
AMRAP 20:00
2 Muscle Ups
4 HSPU
6 KBS (70/53)
Thursday 4.20.2017
1. "Jibber Jabber"
Teams of two,
AMRAP 20:00
200m Run (together)
30 Lateral Burpees
40 Front Rack Lunge Steps
50 T2B
2. ROMWOD
Wednesday 4.19.2017
1. Sumo Deadlift
12:00 - hit a heavy double
2. "Venom"
AMRAP 8
8 Sumo Deadlifts (70% of above)
8 Box Jumps (24/20)
3. Run 1 Mile
Tuesday 3.18.2017
1. "Spiderman"
AMRAP 15:00
100 Double Unders
10 Dumbbell S2O (50/35)
1 Rope Climb
2. Strict Press
5x3, across
3. Core Work
EMOM x 10
Odd: 3-5 Wall Walks
Even: 5-7 V-Ups
Monday 4.17.2017
1. "Te Fiti"
4 RFT:
25 Wall Balls (20/14)
15 Pull Ups
5 Power Cleans (185/125)
2. Back Squats
3x5, across
3. Core Work
Alternating Tabata Intervals of:
Mountain Climbers
Plank Holds
Friday 4.14.2017
1. "Calibrated"
Team of two,
For time:
100 Snatches (135/95)
Partner one begins on the bar while Partner Two runs 200m. When he/she returns, they switch. Continue this way until all 100 Reps are complete.
2. Gross Conditioning
5 Rounds:
200m Ski Erg
50' Sled Push
10 Burpees
-Rest 3-5:00 between rounds-
Wednesday 4.12.2017
1. Tempo Front Squats
5x2 @ 33x3, across
2. "Enchantress"
AMRAP 15:00
AMRAP 15:00
20-40-60-80-etc Double Unders
10-20-30-40-etc Sit Ups (GHD or Abmat)
5-10-15-20-etc Handstand Push Ups
3. ROMWOD
Tuesday 4.11.2017
1. "Valley Forge"
4 RFT:
15 Box Jumps (24/20)
400m Run
15 Pull Ups
2. Core Work
Planks
4x1:00
Add weight if able
3. Beach Body Work
Seated Iso Curls 3x10, 2x8, 1x5
Close Grip Push-Ups 3x10-12
Monday 4.10.2017
1. Complex
12:00 - build to a heavy complex of:
3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk
2. "Hardball"
For time:
15-12-9-6-3
Deadlifts
Hang Squat Cleans
Jerks
Men: 135
Women: 95
3. Core Work
3 Rounds:
20 Hollow Rocks
20 Back Extensions
:20 Handstand Hold
Friday 4.7.2017
1. Hang Snatch
10:00 to hit a heavy double
2. "Patty Cake"
4 RFT:
15 Overhead Squats (95/65)
5 Muscle Ups
3. 10-15:00 GOAT work
Thursday 4.5.2017
"Alpha Bravo"
Teams of two,
AMRAP 18:00
20-40-60-80-etc.
Dumbbell Snatches (50/35)
Single Arm Overhead Lunge Steps (50/35)
Box Jump Overs (24/20)