When you're ready to leave and your dad still has some flying to do
Tuesday 1.30.2018
Happy Tuesday!!
1. "Opening Day"
For Time:
21 – 15 – 9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
2. Midline
Not For Time:
35 GHD Sit-Ups
35 Hip Ext
25 GHD Sit-Ups
25 Hip Ext
35 AbMat Sit-Ups
35 Supermans
20 AbMat Sit-Ups
20 Supermans
3. Ring Muscle-Ups
AMRAP 3:
Ring Muscle-Ups
Rest 2:00
AMRAP 2:
Ring Muscle-Ups
Rest 1:00
AMRAP 1:
Ring Muscle-Ups
Monday 1.29.2018
Flippin' Murrays
1. “Water Power”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)
2. Snatch Primer
On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%
2. Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.
Friday 1.26.2018
when you realize just how far you've come...
1. “Chip Shot”
AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups
2. Power Snatch
EMOM 12
Min1: 3 P.Snatch @ 74%
Min2: 2 P.Snatch @ 78%
Min3: 1 P.Snatch @ 82%
Min4: Rest
3. Midline
Accrue 2 min Lsit Hold*
*Every break, 10 abmat sit ups
Thursday 1.25.2018
Guess what time of year it is!
1. Sumo Deadlift
Build to a Heavy 3-Rep
2. “Lung Butter”
Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
7/5 Calorie Assault Bike
150′ Shuttle Sprint
*Switch every round
3. Movement Vault/ ROMWOD
Wednesday 1.23.2018
You go, I go
1. "Slap Happy"
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
2. Accessory
3 Sets:
12 Good Mornings
12 DB Rows (each side)
40 Banded Pull Aparts
3. 3K Recovery Row
Tuesday 1.22.2018
Just a couple of bros in blue
1. "Handlebars"
4 Rounds of:
21/15 Cal AB
15 T2B
7 Power Clean and Jerk (155/105)
2. Midline
Not For Time
4 Sets of:
7 Glute Ham Raises
14 Pausing Hip Extensions
21 GHD Sit Ups
3. Gymnastic Conditioning
Muscle Ups
7 Rounds
:20 Max Muscle Ups
:40 Rest
Monday 1.21.2018
37 Sections!
1. Back Squat
3 Sets of 5
2. “Doctor’s Orders”
3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row
3. Midline
4 Rounds of:
20 Pistols
1:00 Plank Hold
Friday 1.19.2018
One day grasshopper...
1. “Guts and Glory”
For Time:
21 – 15 – 9:
Row for Calories
Thrusters (95/65)
15 – 12 – 9:
Assault Bike for Calories
Hang Squat Cleans (95/65)
12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)
2. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
Rest as needed between
3. Strict Handstand Push-ups
AMRAP 7:
20 Double-Unders, 1 Strict Handstand Push-ups
20 Double-Unders, 2 Strict Handstand Push-ups
20 Double-Unders, 3 Strict Handstand Push-ups
...
Thursday 1.18.2018
CFE ladies belong behind bars :)
1. “One-Two Punch”
Teams of 2*:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..
Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)
*Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on
2. ROMWOD
Wednesday 1.17.2018
Making it count on the big stage!
1. Deadlift
Build to a set of 3
2. "Marston"
AMRAP 20
10 T2B
15 Bar Facing Burpees
3. Barbell Cycling
5 Rounds
:25 Clean and Jerks (135/95)
:35 Rest
Tuesday 1.16.2018
Wodapalooza Podium for Andy!! So proud of this guy!!
1. “Tri Sprint Intervals”
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
15/9 Calorie Bike
AMRAP 10 Meter Shuttles
rest 4 minutes
2. Gymnastic Conditioning
5 Rounds
1:30 Light Row
:30 Strict HSPU
Monday 1.15.2018
1. Hang Squat Snatch
Heavy Single
2. “High Heels”
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders
3. Back Squats
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%
Friday 1.12.2018
Swole and Flexy
1. “Buddy-Buddy"
Teams of 3:
AMRAP 20:
50 Strict Pull-Ups
75 Bench Press (135/95)
100/70 Calorie Schwinn Bike
2. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%
3. On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest
Thursday 1.11.2018
Troll hair, don't care
1. “Curve Ball”
For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (30/20)
80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (30/20)
60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (30/20)
40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (30/20)
20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (30/20)
2. ROMWOD
Wednesday 1.10.2018
Come in for the fitness, stay for the friendships
1. 3-Position Power Snatch
Build to a Heavy Complex
2. “Power Wheels”
AMRAP 3:
12/9 Calorie Assault Bike
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
12/9 Calorie Assault Bike
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
12/9 Calorie Assault Bike
4 Power Snatches (135/95)
3. Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict Handstand Push-ups
Tuesday 1.9.2018
1. "Dirty 30"
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double Unders
2. Back Squat
5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
Rest as needed between
3. Midline Conditioning
8:00 Ski Erg*
*On the 2:00, 4:00, 6:00 – 10 GHD /20 AbMat Sit-Ups
Monday 1.8.2018
When your gym friends just plain make fun of you...
1. Barbell Conditioning
EMOM 5
5 Touch and Go Power Clean and Jerk
2. "Wiped Clean"
5 Rounds on the 4:00
30 Air Squats
20/15 Cal Row
7 Clean And Jerks (115/80)
3. Barbell Reverse Lunge
2x20 Steps (10 each leg)
Friday 1.5.2018
How did you use your snow day?!
1. Deadlift
Heavy Set of 3
2. “Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
3. Midline
3 Sets:
20 Pistols
1:00 Plank Hold (Optional Weighted)
Thursday 1.4.2018
Strong women lift each other up