1. One set of:
Jerk x 2 reps @ 85% (270)
(build up with doubles @ 135, 165, 205, 235, 255)
2. For Time:
10,7,5 Jerk @ 70% (from rack) (220)
20,14,10 Calorie Row
3. Ten sets of:
1 Strict Pull Up
5-second hollow hang
5-second arch hang
4. Seven sets of:
7 CTB pull ups
30-second elbow plank
Wednesday, March 21, 2018
Tuesday, March 20, 2018
Tuesday March 20, 2018
1. Four sets of:
Deadlift x 2 reps @ 85%
(every 2 minutes)
(no bouncing, control back to floor)
2. For Time:
5k Assault Bike
3k Ski Erg
Deadlift x 2 reps @ 85%
(every 2 minutes)
(no bouncing, control back to floor)
2. For Time:
5k Assault Bike
3k Ski Erg
Monday, March 19, 2018
March 16-19
Friday March 16
1. 3 sets, not for time, of:
Row 200m
10 Good Mornings @ 45#
30-second HS hold (on wall)
2. Open Workout 18.4
Saturday March 17
1. 3 sets, not for time, of:
Row 150m
5 Regular Kipping Pull Ups
10 Air Squats
2. Every 1:00 for 7:00
3 Push Press @ 165
2 Ring Muscle Ups
3. 3 sets, alternating with partner, of:
10 wall balls @ 20
10 CTB pull ups
10 wall balls @ 20
4. 12:00 max calorie row (with a partner)
-- switch every 14 calories
Monday March 18
1. Snatch Training
60/2, 65/2, 70/2, 75/2, 80/2, 85-90/1 (x2 sets)
2. Four sets of:
Back Squat x 2 reps @ 85%
(every 2 minutes)
3. 40 unbroken arch rocks
4. Four sets of:
6 Toes to bar
10 second L-sit hang
6 Toes to bar
1. 3 sets, not for time, of:
Row 200m
10 Good Mornings @ 45#
30-second HS hold (on wall)
2. Open Workout 18.4
Saturday March 17
1. 3 sets, not for time, of:
Row 150m
5 Regular Kipping Pull Ups
10 Air Squats
2. Every 1:00 for 7:00
3 Push Press @ 165
2 Ring Muscle Ups
3. 3 sets, alternating with partner, of:
10 wall balls @ 20
10 CTB pull ups
10 wall balls @ 20
4. 12:00 max calorie row (with a partner)
-- switch every 14 calories
Monday March 18
1. Snatch Training
60/2, 65/2, 70/2, 75/2, 80/2, 85-90/1 (x2 sets)
2. Four sets of:
Back Squat x 2 reps @ 85%
(every 2 minutes)
3. 40 unbroken arch rocks
4. Four sets of:
6 Toes to bar
10 second L-sit hang
6 Toes to bar
Wednesday, March 14, 2018
March 14, 2018
1. 21,15,19, not for time, of:
Front Squats @ 45
Rowing Calories
2. Six sets of:
Tempo Front Squat x 3 reps @ 32X1
(Rest 2 minutes)
3. Three sets of:
Alternating Back Rack Reverse Lunges
(Rest 2 minutes)
4. For Time:
45 KB Swings @ 53
30 Overhead Squats @ 95
15 Burpee Box Jump Overs @ 24
Front Squats @ 45
Rowing Calories
2. Six sets of:
Tempo Front Squat x 3 reps @ 32X1
(Rest 2 minutes)
3. Three sets of:
Alternating Back Rack Reverse Lunges
(Rest 2 minutes)
4. For Time:
45 KB Swings @ 53
30 Overhead Squats @ 95
15 Burpee Box Jump Overs @ 24
Tuesday, March 13, 2018
March 13, 2018
A. Four sets of:
20 second hollow hold
10 second rest
20 second arch hold
10 second rest
B. Two sets of:
8 minute Assault Bike
2 minute Rest
8 minute Ski Erg
2 minute Rest
20 second hollow hold
10 second rest
20 second arch hold
10 second rest
B. Two sets of:
8 minute Assault Bike
2 minute Rest
8 minute Ski Erg
2 minute Rest
Monday, March 12, 2018
March 11-12, 2018
March 11, 2018
20 minute Ski @ increasing effort
March 12, 2018
A. Three sets, not for time, of:
Row 200m
7 Med Ball Cleans
30ft Handstand Walk
B. Two sets, for technique and prep, of:
Clean Grip Deadlift x 6
Hang Power Clean x 6
Front Squat x 6
Push Press x 6
Back Squat x 6
Weights = 75,95
C. Every 1:30 for 9:00 (Six sets)
1 Power Clean
2 Front Squats
1 Split Jerk
D. Every 1:30 for 9:00 (Six sets)
Back Squat x 1 rep
E. Five sets, for reps, of:
30 seconds Burpees
30 seconds Rest
20 minute Ski @ increasing effort
March 12, 2018
A. Three sets, not for time, of:
Row 200m
7 Med Ball Cleans
30ft Handstand Walk
B. Two sets, for technique and prep, of:
Clean Grip Deadlift x 6
Hang Power Clean x 6
Front Squat x 6
Push Press x 6
Back Squat x 6
Weights = 75,95
C. Every 1:30 for 9:00 (Six sets)
1 Power Clean
2 Front Squats
1 Split Jerk
D. Every 1:30 for 9:00 (Six sets)
Back Squat x 1 rep
E. Five sets, for reps, of:
30 seconds Burpees
30 seconds Rest
March 9-10
March 9, 2018
A. 3 rounds, not for time, of:
60 single unders
15 overhead squats @ 45
12 calorie row
B. Every 1:00 for 12:00
odd) Deadlift x 3 @ 365
even) Power Clean x 1 + Press x 3 @ 165
C. 100 Double Unders
20 Overhead Squats @ 115
100 Double Unders
3 Ring Muscle Ups
D. Row 5 minutes @ sub 2:00/500m pace
March 10, 2018
A. 3 rounds, not for time, of:
Row 200m
5 Single-Leg RDL/side
7 Squat Jumps
5 Single-Arm DB Push Press/side
B. Teams of 2 (with Karrie)
0-15: 75 Wall Balls @ 20/14, 150 Shoulder to Overhead @ 75/55, 75 Wall Balls
15-25: 50 Deadlifts @ 225/125, 50 Bar Facing Burpees, 50 Deadlifts
25-30: 5 minute Row for Meters
A. 3 rounds, not for time, of:
60 single unders
15 overhead squats @ 45
12 calorie row
B. Every 1:00 for 12:00
odd) Deadlift x 3 @ 365
even) Power Clean x 1 + Press x 3 @ 165
C. 100 Double Unders
20 Overhead Squats @ 115
100 Double Unders
3 Ring Muscle Ups
D. Row 5 minutes @ sub 2:00/500m pace
March 10, 2018
A. 3 rounds, not for time, of:
Row 200m
5 Single-Leg RDL/side
7 Squat Jumps
5 Single-Arm DB Push Press/side
B. Teams of 2 (with Karrie)
0-15: 75 Wall Balls @ 20/14, 150 Shoulder to Overhead @ 75/55, 75 Wall Balls
15-25: 50 Deadlifts @ 225/125, 50 Bar Facing Burpees, 50 Deadlifts
25-30: 5 minute Row for Meters
Wednesday, March 7, 2018
March 7, 2018
A. 3 rounds, not for time, of:
Russian KB Swings x 12 @ 53
Row 200m
Single-Arm DB OHS x 6/arm @ 35
B. Every 1:00 for 8:00
Power Snatch x 1
Hang Power Snatch x 1
Overhead Squat x 1
C. Three sets of:
Kips x 6
Pull ups x 5
Chest to Bar Pull ups x 4
Bar Muscle Ups x 3
D. For Time:
Single-Arm DB Push Press x 60 @ 50 (30/arm however you want)
Goblet Squats x 40 @ 50
Burpee Pull Ups x 20 (bar 6 inches above reach)
A. Done.
B. 185
C. Done -- came off bar between CTB and BMU each set.
D. 4:30 -- unbroken Push Press right into unbroken Squats.
Russian KB Swings x 12 @ 53
Row 200m
Single-Arm DB OHS x 6/arm @ 35
B. Every 1:00 for 8:00
Power Snatch x 1
Hang Power Snatch x 1
Overhead Squat x 1
C. Three sets of:
Kips x 6
Pull ups x 5
Chest to Bar Pull ups x 4
Bar Muscle Ups x 3
D. For Time:
Single-Arm DB Push Press x 60 @ 50 (30/arm however you want)
Goblet Squats x 40 @ 50
Burpee Pull Ups x 20 (bar 6 inches above reach)
A. Done.
B. 185
C. Done -- came off bar between CTB and BMU each set.
D. 4:30 -- unbroken Push Press right into unbroken Squats.
Tuesday, March 6, 2018
December 26, 2017-March 6, 2018
Dec 26
A. EMOM 12 minutes
1. 10 DB z-press
2. 7 Strict Pull Ups
3. 70 Single Unders
B1. 3x5 half-kneeling landmine press/arm
B2. 3x5 single-arm DB row/side
C. 7x4 Shoulder Press @ 31X1
D1. 3x6 half-kneeling single arm arnold press/arm
D2. 3x8 bent over row
E. AMRAP 10 minutes
10 burpees
10 DB shoulder to overhead/arm, 45
Dec 27
A. Three sets of:
10 ball slams
10 wall squats
1 minute ski @ easy pace
B1. 3x5 single-arm KB OHS/side
B2. 3x5 single-leg DB RDL/side
C. 15 minutes to work to a heavy snatch single
D. 5x3 Snatch Grip Deadlift @ 3131
E. 2 mile row @ sub 2 minute pace
Dec 29
A. EMOM 9 minutes
1. 10 goblet squats (slow and controlled)
2. 5 cross body KB RDL/side
3. 30 second Ski
B1. 3x5 cossack squat @ 3111/side
B2. 3x30 second side plank/side
C. 7x3 Pause Front Squat (5 second first rep, 3 second 2nd rep, 1 second third rep)
D. 3x10 alternating back rack reverse lunge
E. EMOM 12 minutes
1. 15 calorie Ski
2. 15 calorie AAB
3. 15 calorie Row
Jan 1
A. Three sets of:
wall squats x 10
goblet squats x 10
row x 1 minute
B1. Three sets of: Split Squat x 6 reps/side
B2. Three sets of: FLR x 30 seconds
C. Seven sets of:
Tempo Back Squat @ 21X1 x 3 reps
D. Three sets of:
Alternating Front Rack Lunge x 10 reps
E. Every 5 minutes for 20 minutes (4 sets)
400m Ski
40 air squats
400m Bike
Jan 2
A. Three sets of:
10 burpees
(rest 30 seconds)
400m Assault Bike
(rest 30 seconds)
200m Ski
(Rest 30 seconds)
B. Every 3 minutes for 30 minutes (10 sets)
300m Row
Bench Press x 10, 165
Jan 3
A. Three sets of:
wall squat x 10
goblet squat x 10
row x 1 minute
B. 30 minute amrap of:
800m Bike
30 calorie Ski
Back Squat x 10, 225
Jan 5
A. Three sets of:
goblet squats x 10
Single-leg RDL/side x 5
Row x 1 minute
B. Every 1:00 for 12:00
Front Squat x 1 rep
C. Three sets of:
Back Squat x 10 reps
D. 15,12,9,6,3, for time, of:
Hang Power Cleans, 115
Assault Bike Calories
Jan 6
A. 5 rounds of: (Teams of 2)
4 minutes work, 1 minute rest
8 wall balls, 25/14 (each person)
10 burpees to plate (each person, alternating)
8 alternating DB Snatch, 50/30 (each person)
Jan 8
A. Three sets of:
wall squats x 10
single-arm arnold press x 5/side
row x 1 minute
B. Three sets of:
DB Push Press x 3 (right arm)
DB OHS x 3 (R)
DB Push Press x 3 (left arm)
DB OHS x 3 (L)
C. 15:00 amrap of:
Push Press x 7
Overhead Squat x 10, 135
GHD sit ups x 15
Jan 9
A. Three sets of:
Wall Squats x 10
Single-leg Cross Body RDL x 5/side
Bike x 1 minute
B. Every 1:00 for 10:00 (5 sets)
odd) 10 unlocked Back Squat, 225
even) Assault Bike x 12 calories
C. Every 2:00 for 14:00 (7 sets)
200m row
200m Ski
Jan 10
A. 500m Row
+
Two sets of:
wall squats x10, push ups x 10, single unders x 25
B. Ten rounds of:
30-seconds max rep burpee box jump overs, 24
30-seconds rest
C. 10:00 amrap of:
30 double unders
15 alternating DB snatch, 50
Jan 12
A. Three sets of:
Push ups x 10
DB row x 5/arm
Ski x 1 minute
B. Three sets of:
Single-arm DB bench press x 5/side
C. 5 rounds, for time, of:
Row 500m
Bench Press, 135 x 15
Jan 13
A. Three sets of:
wall squats x 10
russian KB swings, 70, x10
ski 200m
B. 21,15,9, for time, of:
Deadlift, 95
Hang power clean, 95
Front Squat, 95
Jan 15
A. Three sets of:
Med Ball Cleans x 10
Box Jumps, 24, x 10
Row 200m
B. Every 1:00 for 10:00
Clean x 1 rep
C. 7:00 amrap of:
Double Unders x 25
Burpee Bar Muscle Ups x 5
Jan 16
A. Every 1:00 for 9:00
1. Back Squat, 225, x 10
2. Single-Arm DB Kneeling press x 5/side
3. Assault Bike x 30 seconds @ 63+
B. For Time:
Ski 1000m
Back Squat, 115, x 70
Strict HSPU x 40
Jan 17
A. Three sets of:
Wall Squats x 10
Single-Arm DB Push Press x 5/side
Row 200m
B. Three sets of:
Single-leg squat off box x 5/side
C. 12:00 to work to a 3RM Push Press
D. 5 rounds, for time, of:
Chest to Bar Pull Ups x 15
Alternating Pistols x 30
Jan 19
A. Three sets of:
Row 200m
DB Strict Press x 10
Wall Squats x 10
KB Deadlifts x 10
B. For Time:
500,400,300,200,100m Row
50,40,30,20,10 Push Press, 75
Jan 20
A. Three sets of:
Wall Squats x 10
Single-leg Cross Body RDL x 5/side
Row 200m
B. 15:00 to work to a heavy 5-rep Front Squat
C. For Time: (Teams of 2)
30,20,10
Deadlift, 225/105 + HSPU (strict for me)
30,20,10
Power Clean, 135/75 + Strict Ring Dips
30,20,10
Thruster, 95/65 + Pull Ups
Jan 22
A. Three sets of:
Alternating DB snatch x 10
Wall Squats x 10
Row 200m
B. Three sets of:
KB Push Press (right arm) x 3
KB OHS (right arm) x 3
KB Push Press (left arm) x 3
KB OHS (left arm) x 3
C. Every 1:00 for 10:00
Snatch x 1 (build)
D. Three rounds, for time, of:
Calorie Row x 15
Power Snatch, 95, x 12
Burpees x 9
Jan 23
A. Row 1000m (Warm Up)
B. Four sets of:
Ski 500m
(rest 90 seconds between)
(5 minute break)
C. Four sets of:
Assault Bike x 40 calories
(rest 90 seconds between)
Jan 24
A. Three sets of:
Kneeling single-arm Press x 6/side
Single-arm DB row x 6/side
Goblet Squats x 6
Row 200m
B. 10:00 to a heavy 1RM Press
+
Three sets of:
Press x 3 @ 80%
(Set every 2 minutes)
C. 21,15,9, for time, of:
Front Squat, 115
Shoulder to Overhead, 115
Toes to Bar
Jan 26
A. Three sets of:
Wall Squats x 10
Z-press x 10
Row 200m
B. One set of:
Back Squat x 20 reps @ 60%
C. 7:00 amrap of:
Row 500m
Thrusters, 45, x 25
Chest to Bar Pull Ups x 15
Jan 27
A. Teams of 2:
"Morrison"
50,40,30,20,10, for time, of:
wall balls, 20
box jumps, 24
KB swings, 53
Jan 29
A. Every 1:00 for 10:00
Cleans: 50/5, 60/4, 70/3, 75/3, 80/3, 85/2, 90/2, 90/2, 95/1, 95/1
B. For Time:
Med Ball Cleans, 20, x 50
Push Jerks, 155, x 25
Med Ball Cleans, 20, x 50
Jan 30
A. 3 rounds, for reps, of:
1 minute row for calories
1 minute Shspu
1 minute AAB for calories
1 minute Air Squats
1 minute Ski for calories
Rest 1 minute
Jan 31
A. Six sets of:
Push Press x 3 reps @ 80% of 3RM
(Rest 2 minutes)
B. 9:00 amrap of:
Deadlift, 225, x 9
Double Unders x 36
Ring Muscle Ups x 6
Feb 2
A. Five sets of:
Front Squat x 5 reps @ 80% of 5RM
(Rest 2 minutes)
B. Every 1:30 for 12:00 (8 sets)
Toes to bar x 12
Burpee Box Jump Overs, 24, x 8
Feb 3
A. Assault Bike Work (from Aerobic Capacity)
Feb 5
A. Every 1 minute for 10:00
Snatch x 2 reps @ 70-80%
B. Seven rounds, for time, of:
power snatch, 95, x 9
wall balls, 20, x 15
Double Unders x 21
Feb 6
A. Two sets, on the Ski Erg, of:
45 second moderate pace
30 second fast pace
60 second easy recovery pace
1 minute rest
1500m fast pace
(Rest 3 minutes)
Feb 7
A. Five sets of:
Shoulder Press x 5 @ 70%
(Rest 2 minutes)
B. Every 1:00 for 12:00
odd) Chest to Bar Pull Ups x 12
even) Burpees x 12
Feb 9
A. One set of:
Back Squat x 20 reps @ 280
B. Three rounds, each for time, of:
Overhead Squats x 21, 135
Box Jumps x 21, 24
Rest 2 minutes
Feb 10
A. Team of 2:
5:00 round
Row 500m + max rep CJ, 135/85 in remaining time
Rest 5:00
5:00 round
Row 500m + max rep Wall Balls, 20/14 in remaining time
Rest 5:00
5:00 round
Row 500m + max rep lateral burpees over rower in remaining time
Rest 5:00
5:00 round
Row 500m + max rep alternating DB snatch, 50/35 in remaining time
Feb 12
A. Every 1:00 for 6:00
Hang Clean (above the knee) x 2 @ 50-60%
+
Every 1:00 for 4:00
Hang Clean (below the knee) x 2 @ 65-75%
+
Every 1:00 for 4:00
Clean x 1 @ 80+%
B. For Time:
Calorie Airdyne x 40
Thrusters x 30 @ 95
Shspu x 20
Feb 13
A. Every 1:00 for 12:00 (3 sets)
1. 20 second wall facing HS march
2. 30 second hollow hold
3. 30 second side plank (R)
4. 30 second side plank (L)
B. Aerobic Capacity Ski
Two sets of:
800m moderate, rest 80 seconds,
200m easy, rest 20 seconds,
600m fast, rest 60 seconds,
400m moderate, rest 40 seconds,
500m fast, rest 5 minutes.
Feb 14
A. Every 1:30 for 4:30 (3 sets)
Shoulder Press x 5 reps @ 75%
B. Three sets of:
30 second max rep Shoulder to Overhead, 165
30 second rest
C. 10:00 amrap of:
Double Unders x 30
Toes to Bar x 10
Rest 30 seconds
Feb 16
A. One set of:
Back Squat x 20 @ 290
B. Two rounds, each for time, of:
Calorie Row x 45
Wall Balls x 30 @ 25
Burpee Box Jump Overs x 15 @ 24
Rest 3 minutes
Feb 17
A. Team of 2 (Alternate Exercises)
"Jack"
20:00 amrap of:
Push Press x 10 @ 115/65
KB Swings x 10 @ 53/26
Box Jumps x 10 @ 24/20
Feb 19
A. Six sets of:
Deadlift x 3 @ 75%
(Rest 2 minutes)
B. Five sets of:
Wide Stance Good Mornings x 10
Barbell Rollouts x 10
C. Every 1:00 for 15:00 (3 sets)
1. Thrusters x 12 @ 115
2. Airdyne x 12 calories
3. Hang Power Cleans x 12 @ 115
4. Wall Walks x 4
5. Alternating DB Snatch x 12 @ 50
Feb 20
A. Every 1:00 for 12:00
odd) 25 second hang from bar (straight body)
even) max Freestanding HS hold
B. Four sets, on the rower, of:
300m Moderate
200m Fast
300m Easy
200m Fast
(No rest)
Feb 21
A. Four sets, on the rings, of:
Hollow Hold x 10 seconds
Rest 10 seconds
Arch Hold x 10 seconds
Rest 10 seconds
B. Every 1:00 for 7:00
2 kips + 2 ring muscle ups
(Hold towel between your feet)
C. Four sets of:
Back Squat x 6 @ 60,65,70,75%
(Rest 2 minutes)
D. Every 4:00 for 12:00 (3 sets)
Burpees x 10
Double Unders x 35
Overhead Squat x 10 @ 135
Double Unders x 35
Chest to Bar Pull Ups x 10
Feb 23
A. Open Workout 18.1
20:00 amrap of:
Toes to bar x 8
DB Hang Clean and Jerk x 10 @ 50 (5 each arm)
Row Calories x 14
Feb 24
A. Team of 2:
20:00 amrap of:
wall balls x 48 @ 20/14
box jumps x 32 @ 24/20
squat snatch x 16 @ 135/75
B. 27,21,15,9, not for tine, of:
Barbell Good Mornings, 45
GHD sit ups
Feb 26
A. 21,15,9, not for time, of:
Thrusters, 45
Rowing Calories
B. Every 1:00 for 7:00
Power Clean x 1
Front Squat x 1
Split Jerk x 1
Weight = 235
C. 27,21,15,9, for time, of:
Thrusters @ 95
Bar Facing Burpees
Rest 1:00 after each round
Feb 27
A. 15,12,9, not for time, of:
Row Calories
Hang Power Cleans, 45
B. Every 1:00 for 9:00
1. Calorie Bike x 10
2. Wall Facing HS hold x 30 seconds
3. DB Deadlifts x 10 @ 65
C. Three rounds, for time, of:
Calorie Ski Erg x 27
DB Hang Power Cleans x 16 @ 65
Shspu x 12
Feb 28
A. 6:00 amrap @ 65-70%
Single Unders x 30
Hang DB Snatch x 4 + DB OHS x 4 (Right arm) @ 35
Hang DB Snatch x 4 + DB OHS x 4 (left arm) @ 35
Ring rows x 6
B. Every 1:00 for 8:00
Snatch Grip Deadlift x 1
Hang Power Snatch x 1
Overhead Squat x 1
Weight = 185
C. 2:00 Rounds of:
Shoulder to Overhead x 10 @ 135
Overhead Squats x 10 @ 135
Chest to Bar Pull Ups x 10
Max Calorie Row in Remaining Time
Rest 1:00, x4 sets
Mar 2
A. 21,15,9, not for time, of:
Row Calories
DB squats @ 10
B. Open Workout 18.2 and 18.2A
12:00 Clock
1,2,3,4,5,6,7,8,9,10 of:
DB squats @ 50
Bar facing Burpees
-remaining time-
1RM Clean
Mar 3
A. Teams of 2:
22:00 amrap of:
Double Unders x 80
Power Snatch x 40 @ 75/55
Chest to Bar Pull Ups x 20
B. Every 1:30 for 7:30 (5 sets)
HS Walk x 30ft
GHD sit ups x 12
Mar 5
A. 21,15,9, not for time, of:
Row Calories
Back Squats 45
B. Four sets of:
Back Squat x 6 reps
C. Three rounds, for time, of:
Wall Balls x 33 @ 20
Box Jumps x 22 @ 24
Hang Power Cleans x 11 @ 155
Mar 6
A. 6:00 amrap @ 65-70% of:
Row 150m
Goblet Squats x 10 @ 40
Shspu x 5
B. Every 1:00 for 21:00 (7 sets)
1. Calorie Ski x 15
2. Calorie AAB x 15
3. Calorie Row x 15
A. EMOM 12 minutes
1. 10 DB z-press
2. 7 Strict Pull Ups
3. 70 Single Unders
B1. 3x5 half-kneeling landmine press/arm
B2. 3x5 single-arm DB row/side
C. 7x4 Shoulder Press @ 31X1
D1. 3x6 half-kneeling single arm arnold press/arm
D2. 3x8 bent over row
E. AMRAP 10 minutes
10 burpees
10 DB shoulder to overhead/arm, 45
Dec 27
A. Three sets of:
10 ball slams
10 wall squats
1 minute ski @ easy pace
B1. 3x5 single-arm KB OHS/side
B2. 3x5 single-leg DB RDL/side
C. 15 minutes to work to a heavy snatch single
D. 5x3 Snatch Grip Deadlift @ 3131
E. 2 mile row @ sub 2 minute pace
Dec 29
A. EMOM 9 minutes
1. 10 goblet squats (slow and controlled)
2. 5 cross body KB RDL/side
3. 30 second Ski
B1. 3x5 cossack squat @ 3111/side
B2. 3x30 second side plank/side
C. 7x3 Pause Front Squat (5 second first rep, 3 second 2nd rep, 1 second third rep)
D. 3x10 alternating back rack reverse lunge
E. EMOM 12 minutes
1. 15 calorie Ski
2. 15 calorie AAB
3. 15 calorie Row
Jan 1
A. Three sets of:
wall squats x 10
goblet squats x 10
row x 1 minute
B1. Three sets of: Split Squat x 6 reps/side
B2. Three sets of: FLR x 30 seconds
C. Seven sets of:
Tempo Back Squat @ 21X1 x 3 reps
D. Three sets of:
Alternating Front Rack Lunge x 10 reps
E. Every 5 minutes for 20 minutes (4 sets)
400m Ski
40 air squats
400m Bike
Jan 2
A. Three sets of:
10 burpees
(rest 30 seconds)
400m Assault Bike
(rest 30 seconds)
200m Ski
(Rest 30 seconds)
B. Every 3 minutes for 30 minutes (10 sets)
300m Row
Bench Press x 10, 165
Jan 3
A. Three sets of:
wall squat x 10
goblet squat x 10
row x 1 minute
B. 30 minute amrap of:
800m Bike
30 calorie Ski
Back Squat x 10, 225
Jan 5
A. Three sets of:
goblet squats x 10
Single-leg RDL/side x 5
Row x 1 minute
B. Every 1:00 for 12:00
Front Squat x 1 rep
C. Three sets of:
Back Squat x 10 reps
D. 15,12,9,6,3, for time, of:
Hang Power Cleans, 115
Assault Bike Calories
Jan 6
A. 5 rounds of: (Teams of 2)
4 minutes work, 1 minute rest
8 wall balls, 25/14 (each person)
10 burpees to plate (each person, alternating)
8 alternating DB Snatch, 50/30 (each person)
Jan 8
A. Three sets of:
wall squats x 10
single-arm arnold press x 5/side
row x 1 minute
B. Three sets of:
DB Push Press x 3 (right arm)
DB OHS x 3 (R)
DB Push Press x 3 (left arm)
DB OHS x 3 (L)
C. 15:00 amrap of:
Push Press x 7
Overhead Squat x 10, 135
GHD sit ups x 15
Jan 9
A. Three sets of:
Wall Squats x 10
Single-leg Cross Body RDL x 5/side
Bike x 1 minute
B. Every 1:00 for 10:00 (5 sets)
odd) 10 unlocked Back Squat, 225
even) Assault Bike x 12 calories
C. Every 2:00 for 14:00 (7 sets)
200m row
200m Ski
Jan 10
A. 500m Row
+
Two sets of:
wall squats x10, push ups x 10, single unders x 25
B. Ten rounds of:
30-seconds max rep burpee box jump overs, 24
30-seconds rest
C. 10:00 amrap of:
30 double unders
15 alternating DB snatch, 50
Jan 12
A. Three sets of:
Push ups x 10
DB row x 5/arm
Ski x 1 minute
B. Three sets of:
Single-arm DB bench press x 5/side
C. 5 rounds, for time, of:
Row 500m
Bench Press, 135 x 15
Jan 13
A. Three sets of:
wall squats x 10
russian KB swings, 70, x10
ski 200m
B. 21,15,9, for time, of:
Deadlift, 95
Hang power clean, 95
Front Squat, 95
Jan 15
A. Three sets of:
Med Ball Cleans x 10
Box Jumps, 24, x 10
Row 200m
B. Every 1:00 for 10:00
Clean x 1 rep
C. 7:00 amrap of:
Double Unders x 25
Burpee Bar Muscle Ups x 5
Jan 16
A. Every 1:00 for 9:00
1. Back Squat, 225, x 10
2. Single-Arm DB Kneeling press x 5/side
3. Assault Bike x 30 seconds @ 63+
B. For Time:
Ski 1000m
Back Squat, 115, x 70
Strict HSPU x 40
Jan 17
A. Three sets of:
Wall Squats x 10
Single-Arm DB Push Press x 5/side
Row 200m
B. Three sets of:
Single-leg squat off box x 5/side
C. 12:00 to work to a 3RM Push Press
D. 5 rounds, for time, of:
Chest to Bar Pull Ups x 15
Alternating Pistols x 30
Jan 19
A. Three sets of:
Row 200m
DB Strict Press x 10
Wall Squats x 10
KB Deadlifts x 10
B. For Time:
500,400,300,200,100m Row
50,40,30,20,10 Push Press, 75
Jan 20
A. Three sets of:
Wall Squats x 10
Single-leg Cross Body RDL x 5/side
Row 200m
B. 15:00 to work to a heavy 5-rep Front Squat
C. For Time: (Teams of 2)
30,20,10
Deadlift, 225/105 + HSPU (strict for me)
30,20,10
Power Clean, 135/75 + Strict Ring Dips
30,20,10
Thruster, 95/65 + Pull Ups
Jan 22
A. Three sets of:
Alternating DB snatch x 10
Wall Squats x 10
Row 200m
B. Three sets of:
KB Push Press (right arm) x 3
KB OHS (right arm) x 3
KB Push Press (left arm) x 3
KB OHS (left arm) x 3
C. Every 1:00 for 10:00
Snatch x 1 (build)
D. Three rounds, for time, of:
Calorie Row x 15
Power Snatch, 95, x 12
Burpees x 9
Jan 23
A. Row 1000m (Warm Up)
B. Four sets of:
Ski 500m
(rest 90 seconds between)
(5 minute break)
C. Four sets of:
Assault Bike x 40 calories
(rest 90 seconds between)
Jan 24
A. Three sets of:
Kneeling single-arm Press x 6/side
Single-arm DB row x 6/side
Goblet Squats x 6
Row 200m
B. 10:00 to a heavy 1RM Press
+
Three sets of:
Press x 3 @ 80%
(Set every 2 minutes)
C. 21,15,9, for time, of:
Front Squat, 115
Shoulder to Overhead, 115
Toes to Bar
Jan 26
A. Three sets of:
Wall Squats x 10
Z-press x 10
Row 200m
B. One set of:
Back Squat x 20 reps @ 60%
C. 7:00 amrap of:
Row 500m
Thrusters, 45, x 25
Chest to Bar Pull Ups x 15
Jan 27
A. Teams of 2:
"Morrison"
50,40,30,20,10, for time, of:
wall balls, 20
box jumps, 24
KB swings, 53
Jan 29
A. Every 1:00 for 10:00
Cleans: 50/5, 60/4, 70/3, 75/3, 80/3, 85/2, 90/2, 90/2, 95/1, 95/1
B. For Time:
Med Ball Cleans, 20, x 50
Push Jerks, 155, x 25
Med Ball Cleans, 20, x 50
Jan 30
A. 3 rounds, for reps, of:
1 minute row for calories
1 minute Shspu
1 minute AAB for calories
1 minute Air Squats
1 minute Ski for calories
Rest 1 minute
Jan 31
A. Six sets of:
Push Press x 3 reps @ 80% of 3RM
(Rest 2 minutes)
B. 9:00 amrap of:
Deadlift, 225, x 9
Double Unders x 36
Ring Muscle Ups x 6
Feb 2
A. Five sets of:
Front Squat x 5 reps @ 80% of 5RM
(Rest 2 minutes)
B. Every 1:30 for 12:00 (8 sets)
Toes to bar x 12
Burpee Box Jump Overs, 24, x 8
Feb 3
A. Assault Bike Work (from Aerobic Capacity)
Feb 5
A. Every 1 minute for 10:00
Snatch x 2 reps @ 70-80%
B. Seven rounds, for time, of:
power snatch, 95, x 9
wall balls, 20, x 15
Double Unders x 21
Feb 6
A. Two sets, on the Ski Erg, of:
45 second moderate pace
30 second fast pace
60 second easy recovery pace
1 minute rest
1500m fast pace
(Rest 3 minutes)
Feb 7
A. Five sets of:
Shoulder Press x 5 @ 70%
(Rest 2 minutes)
B. Every 1:00 for 12:00
odd) Chest to Bar Pull Ups x 12
even) Burpees x 12
Feb 9
A. One set of:
Back Squat x 20 reps @ 280
B. Three rounds, each for time, of:
Overhead Squats x 21, 135
Box Jumps x 21, 24
Rest 2 minutes
Feb 10
A. Team of 2:
5:00 round
Row 500m + max rep CJ, 135/85 in remaining time
Rest 5:00
5:00 round
Row 500m + max rep Wall Balls, 20/14 in remaining time
Rest 5:00
5:00 round
Row 500m + max rep lateral burpees over rower in remaining time
Rest 5:00
5:00 round
Row 500m + max rep alternating DB snatch, 50/35 in remaining time
Feb 12
A. Every 1:00 for 6:00
Hang Clean (above the knee) x 2 @ 50-60%
+
Every 1:00 for 4:00
Hang Clean (below the knee) x 2 @ 65-75%
+
Every 1:00 for 4:00
Clean x 1 @ 80+%
B. For Time:
Calorie Airdyne x 40
Thrusters x 30 @ 95
Shspu x 20
Feb 13
A. Every 1:00 for 12:00 (3 sets)
1. 20 second wall facing HS march
2. 30 second hollow hold
3. 30 second side plank (R)
4. 30 second side plank (L)
B. Aerobic Capacity Ski
Two sets of:
800m moderate, rest 80 seconds,
200m easy, rest 20 seconds,
600m fast, rest 60 seconds,
400m moderate, rest 40 seconds,
500m fast, rest 5 minutes.
Feb 14
A. Every 1:30 for 4:30 (3 sets)
Shoulder Press x 5 reps @ 75%
B. Three sets of:
30 second max rep Shoulder to Overhead, 165
30 second rest
C. 10:00 amrap of:
Double Unders x 30
Toes to Bar x 10
Rest 30 seconds
Feb 16
A. One set of:
Back Squat x 20 @ 290
B. Two rounds, each for time, of:
Calorie Row x 45
Wall Balls x 30 @ 25
Burpee Box Jump Overs x 15 @ 24
Rest 3 minutes
Feb 17
A. Team of 2 (Alternate Exercises)
"Jack"
20:00 amrap of:
Push Press x 10 @ 115/65
KB Swings x 10 @ 53/26
Box Jumps x 10 @ 24/20
Feb 19
A. Six sets of:
Deadlift x 3 @ 75%
(Rest 2 minutes)
B. Five sets of:
Wide Stance Good Mornings x 10
Barbell Rollouts x 10
C. Every 1:00 for 15:00 (3 sets)
1. Thrusters x 12 @ 115
2. Airdyne x 12 calories
3. Hang Power Cleans x 12 @ 115
4. Wall Walks x 4
5. Alternating DB Snatch x 12 @ 50
Feb 20
A. Every 1:00 for 12:00
odd) 25 second hang from bar (straight body)
even) max Freestanding HS hold
B. Four sets, on the rower, of:
300m Moderate
200m Fast
300m Easy
200m Fast
(No rest)
Feb 21
A. Four sets, on the rings, of:
Hollow Hold x 10 seconds
Rest 10 seconds
Arch Hold x 10 seconds
Rest 10 seconds
B. Every 1:00 for 7:00
2 kips + 2 ring muscle ups
(Hold towel between your feet)
C. Four sets of:
Back Squat x 6 @ 60,65,70,75%
(Rest 2 minutes)
D. Every 4:00 for 12:00 (3 sets)
Burpees x 10
Double Unders x 35
Overhead Squat x 10 @ 135
Double Unders x 35
Chest to Bar Pull Ups x 10
Feb 23
A. Open Workout 18.1
20:00 amrap of:
Toes to bar x 8
DB Hang Clean and Jerk x 10 @ 50 (5 each arm)
Row Calories x 14
Feb 24
A. Team of 2:
20:00 amrap of:
wall balls x 48 @ 20/14
box jumps x 32 @ 24/20
squat snatch x 16 @ 135/75
B. 27,21,15,9, not for tine, of:
Barbell Good Mornings, 45
GHD sit ups
Feb 26
A. 21,15,9, not for time, of:
Thrusters, 45
Rowing Calories
B. Every 1:00 for 7:00
Power Clean x 1
Front Squat x 1
Split Jerk x 1
Weight = 235
C. 27,21,15,9, for time, of:
Thrusters @ 95
Bar Facing Burpees
Rest 1:00 after each round
Feb 27
A. 15,12,9, not for time, of:
Row Calories
Hang Power Cleans, 45
B. Every 1:00 for 9:00
1. Calorie Bike x 10
2. Wall Facing HS hold x 30 seconds
3. DB Deadlifts x 10 @ 65
C. Three rounds, for time, of:
Calorie Ski Erg x 27
DB Hang Power Cleans x 16 @ 65
Shspu x 12
Feb 28
A. 6:00 amrap @ 65-70%
Single Unders x 30
Hang DB Snatch x 4 + DB OHS x 4 (Right arm) @ 35
Hang DB Snatch x 4 + DB OHS x 4 (left arm) @ 35
Ring rows x 6
B. Every 1:00 for 8:00
Snatch Grip Deadlift x 1
Hang Power Snatch x 1
Overhead Squat x 1
Weight = 185
C. 2:00 Rounds of:
Shoulder to Overhead x 10 @ 135
Overhead Squats x 10 @ 135
Chest to Bar Pull Ups x 10
Max Calorie Row in Remaining Time
Rest 1:00, x4 sets
Mar 2
A. 21,15,9, not for time, of:
Row Calories
DB squats @ 10
B. Open Workout 18.2 and 18.2A
12:00 Clock
1,2,3,4,5,6,7,8,9,10 of:
DB squats @ 50
Bar facing Burpees
-remaining time-
1RM Clean
Mar 3
A. Teams of 2:
22:00 amrap of:
Double Unders x 80
Power Snatch x 40 @ 75/55
Chest to Bar Pull Ups x 20
B. Every 1:30 for 7:30 (5 sets)
HS Walk x 30ft
GHD sit ups x 12
Mar 5
A. 21,15,9, not for time, of:
Row Calories
Back Squats 45
B. Four sets of:
Back Squat x 6 reps
C. Three rounds, for time, of:
Wall Balls x 33 @ 20
Box Jumps x 22 @ 24
Hang Power Cleans x 11 @ 155
Mar 6
A. 6:00 amrap @ 65-70% of:
Row 150m
Goblet Squats x 10 @ 40
Shspu x 5
B. Every 1:00 for 21:00 (7 sets)
1. Calorie Ski x 15
2. Calorie AAB x 15
3. Calorie Row x 15
Subscribe to:
Posts (Atom)