1. 04/25/2022

    5 Rounds

    Each For Time

    50 Double Unders

    15 T2B

    20 Wall Ball (20/14)(10’/9’)

    Rest 2 Minutes Between Rounds

    For today, we are looking at consistent SPRINT efforts throughout each round.  We are looking to test your capacity as well as your ability to recover with a controlled rest break.

  2. 04/22/2022

    Complete For Time

    21-15-9

    Cal Row

    Power Clean (95/65)(135/95)

    Shoulder To Overhead (95/65)(135/95)

    Start and end with a 200 Meter Run and a 200 Meter run at each “-“

     

  3. 04/20/2022

    12 Min EMOM

    Min 1= 15/12 GHD Sit Ups

    Min 2 = 15 Air Squats

    Min 3 = 12 Plate Ground to Overhead (45/35)

    Min 4 = 18 Alternating Leg Lunges

    Then

    Week 2 Front Squat (all percentages are of 90% of 1 Rep Max)

    3 @ 70%

    3 @ 80%

    3+ @ 90%

    1 x 20 @ 50%

  4. 04/20/2022

    20 Minute AMRAP

    400 Meter Run

    20 KB Swing (53/35)(70/53)

    40 Double Unders

    For today, we are looking to take this AMRAP on as a pacing workout.   Your run pace on this should be the pace you would run a mile+ at.  Name of the game is to transition to each movement without big rest breaks.  At the 16:00 mark, if there is extra in the tank, pick up the pace for the remainder of the workout.

  5. 04/19/2022

    3 Min AMRAP

    12 DB Hang C&J (50/35)

    10 DB Sit Ups

    8 Burpee Over DB

    Rest 1 Min

    3 Min AMRAP

    12 Burpee Over DB

    10 12 Hang C&J

    8 DB Sit Ups

    Rest 1 Min

    3 Min AMRAP

    12 DB Sit Ups

    10 Burpee Over DB

    8 DB Hang C&J

    Then

    Week 2 Bench Press & Deadlift

    3 @ 70%

    3 @ 80%

    3+ @ 90%

    1 x 20 @ 50%

  6. 04/18/2022

    5 Rounds

    17/12 Cal Bike

    15 Wall Balls (20/14)(10’9’)

    10 DB Step Up (50/35)(24”/20”)

    5 Snatch (95/65)(135/95)

    Yes…These are SQUAT snatches.

     

  7. 04/15/2022

    Complete For Time

    60 Hang Power Snatch (115/75)

    180 Air Squats

    90 Bar Facing Burpees

    **Partition As You Want

    For today, your strategy is going to play a big part in how you attack this workout.  Smaller sets with more rounds may be more efficient for some, while bigger sets with less rounds may be more efficient for others.  Choose your own adventure and have some fun with this one.

  8. 04/14/2022

    10 Minute AMRAP

    8 Power Clean (135/95)

    6 Front Squat (135/95)

    200 Meter Run

    40 Double Unders

    THEN

    Week 1 Front Squat (Percentages are calculated from 90% of your 1 Rep Max)

    5 @ 65%

    5 @ 75%

    5+ @ 85%

    Notice the “5+” which means as many reps as possible

  9. 04/13/2022

    6 Sets On The 3:00

    1 or 2 Rope Climbs

    10 Goblet Lunges (53/35)

    12 Box Up & Over (24”/20”) STEP DOWN ONLY

    For today, your rest break is the time you have left within the 3 minutes.