April 29th - May 4th, 2024
MONDAY APRIL 29th, 2024
Warm up!
2:00 RUN!
2 Rounds for quality
8 air squats
8 single arm DB press warm up weight
8 push ups
8 arch/hollow swings
STRENGTH : 15 minutes to establish a 2 rep. single dumbbell Strict Press each arm (# is what both arms can do) (April 15)
METABOLIC CONDITIONING : Murph Prep!! Week one
It’s end of April, Murph is one month out!!! Let’s get ready :)
3 Rounds of:
400m Run @7/10 pace (not a max effort - slightly slower than a 1 mile pace)
2x
5 pull ups/ring rows
10 push ups
15 airsquats
OR
1x
10 pull ups/ring rows
20 push ups
30 airsquats
Then:
400m Run at 7/10 pace
Rest 2:00
*If you plan to do Murph in a vest, bring the vest you want to use EMPTY for today's workout.
*If you are doing Half Murph, Do Half distance on run
*If your first round takes >8:00 do half the running distance for the following rounds.
Tuesday April 30, 2024
Warm up:
2:00 Run/Bike/Row
2 Rounds
4/4 World’s greatest stretch
8 Banded press
8 Goblet squats
8 Banded good mornings
8 Glute bridges
Then:
:30 Banded ankle stretch each side
STRENGTH : 15 minutes to establish a 4 Rep. Back Squat (April 16)
METABOLIC CONDITIONING :
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 75/95/115/125 lb
♂ 115/135/155/185 lb
♀ 35/45/55/65 lb
♂ 45/55/65/75 lb
Wednesday “Mash-Up” May 1, 2024
Warm up!
2:00 bike/row/ski/jog
1 Round for quality
1:00 single unders/1:00 double unders
10 Bootstrappers
10 Hips down push ups
10 Barbell strict press
10 Alternating box step ups
10 Arch/hollow swings
10 Kipping pull ups
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
6 Heavy Sandbag cleans
6 Bar Muscle-ups / Chest to Bar pull-ups
AMRAP 6 minutes of:
6 Dumbbell Burpee, 50's/35's
6 Strict Handstand Push-ups
AMRAP 6 minutes of:
60 Double-unders
6 (tall) Box Jumps, 30"/24"
rest 3 minutes
Team Thursday May 2, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Sampson stretch
8 Banded pull aparts
SKILL WORK: Handstand work - Wall Walk!
Going to work on skills for getting upside down, working on wrist flexibility and strength and wall walks.
Eccentric wrist flexion: 3 sets x 6 reps each side with 2.5-8#
Have wrist issues? This will help with flexibility and strength. Stay light and focus on the stretch as the hand lowers. Use your opposite hang to lift the hand up.. should not be a curl!
15:00
Start at beginning of progression. If you can complete 3 Rounds as written of each exercise, progress to the next step.
Feet up wall
2-3x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) and back down to start position. Must hold plank position with hands.
Half wall walk
2-3x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) then 2 walks with hands as high as comfortable - about half wall walk
Wall walk with Hold
2-3x Full Wall walk all the way up hold :02 and down
TEAM METABOLIC CONDITIONING :
AMRAP 15:00
2-4-6-8-10-etc.
Burpee
Heavy bag over wall
10 calorie bike between each round of burpee and bag over wall.
*One partner works at a time to complete the reps together.
Friday May 3, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 bootstrappers
8 Single arm DB high pull
8 Bent over med ball slam
8 dead bugs
STRENGTH : 15 minutes to establish a 5 rep. Dumbbell Bench Press.
METABOLIC CONDITIONING :
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 Toes to Bar / Knees to Chest
40 pound Dumbbell snatch, 21 reps, left arm
21 Toes to Bar / Knees to Chest
Saturday May 4, 2024 8 - 10am
OPEN GYM
April 22nd - 27th, 2024
Monday April 22nd, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 Single arm DB press each side
8 PVC Overhead squat
Then: 2:00 stretch what you need for the overhead squat position!
STRENGTH: 20 minutes to develop 3 rep. QUALITY Drop Snatch (April 9th)
METABOLIC CONDITIONING :
For total time: 2 rounds - rest 1 minutes - 2 more rounds :
30-second L-sit
20 shoulder-to-overheads
30-second hang from the pull-up bar
20 shoulder-to-overheads
Tuesday April 23rd, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 bootstrappers
8 single arm DB high pulls each side
8 Samson stretch
8 barbell top-down Romanian DL
8 glute bridges
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 3 rep. Deadlift (April 8th)
METABOLIC CONDITIONING :
Complete as many calories as possible in 10 minutes of:
50 alternating D-Ball over the shoulder cleans
50 step lunge
Max calories on the rower
WEDNESDAY “Monster Mash-Up” APRIL 24th, 2024
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 Airsquats
10 PVC passthroughs
10 Barbell snatch grip Romanian DLs
10 Barbell hang muscle or power snatches
10 Scap only pull ups
10 Barbell front squats
10 Barbell strict presses
Warm up power snatch and thuster
METABOLIC CONDITIONING :
AMRAP 5 minutes of:
15 Power Snatch (75/55)
15 Air Bike, Calories
AMRAP 5 minutes ladder 1-1, 2-2, 3-3… of:
Thruster (75/55)
Pull-up
AMRAP 5 minutes ladder 10-10, 11-11, 12-12… of:
Kettlebell Swing, 53/35
GHD/AbMat Sit-up
*Rest 3 minutes between workouts - yes, really light/really fast.
TEAM THURSDAY APRIL 25th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
4 Inch worms with seal and down dog
8 Banded pass throughs
8 Air squats
8 Hollow rocks
SKILL : 15 min. Toes to Bar Strength/Kipping Progression
Last week!
3 Rounds for Quality
8-10 PVC Banded lat pull downs hold :03 at bottom
4-6 Strict Toes to Bar or Pike ups - lower slowly
8-10 Arch/hollow swings - keep a tight body position work on timing
8-10 Kipping knee raises or toes to bar - goal is to link them together work on timing
TEAM METABOLIC CONDITIONING :
AMRAP
3:00 on/1:00 off x 5 (20:00 total)
200m run together
20 synchro DB snatches - DB overhead at the same time (50/35)
10 synchro line facing burpees (like a bar but just jump over the line)
*Continue where you leave off after each break
FRIDAY APRIL 26th , 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats/2nd round 8 goblet squats
8 Banded presses
8 Banded good mornings
8 Push ups
Then: :30 Front Rack stretch each side
STRENGTH : 15 minutes to work on squat clean mechanics and technique.
Build to a heavier 2 reps with good form. Each week add # and drop the reps, building towards a heavy 1RM. (April 12)
METABOLIC CONDITIONING :
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb
♂ 225 lb
Intermediate option:
21-15-9 reps for time of:
Deadlifts
Pike push-ups
♀ 125 lb
♂ 185 lb
SATURDAY APRIL 27th, 2024
OPEN GYM 0800 - 1000
April 15th - 20th, 2024
MONDAY APRIL 15th, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 bootstrappers
8 banded presses
8 banded good mornings
8 scap only pull ups
STRENGTH : 15 minutes to establish a 3 rep. single dumbbell Strict Press each arm (# is what both arms can do) (April 1)
METABOLIC CONDITIONING :
.Complete as many reps as possible in 12 minutes of:
2 strict pull ups
2 burpees
5 hang power cleans
4 strict pull ups
4 burpees
5 hang power cleans
6 strict pull ups
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the strict pull ups and burpees until time expires.
(Rx. = ♀125 lb ♂185 lb)
TUESDAY APRIL 16th, 2024
Warm up!
2:00 run!!
2 Rounds for quality
5/5 World’s greatest stretches
8 kettlebell swings
8 glute bridges
8 goblet squats
Then: 1:00 standing calf stretch each leg
STRENGTH : 20 minutes to establish a 4 Rep. Back Squat (April 2)
METABOLIC CONDITIONING :
4 Rounds for Time:
400m run
15 Sandbag/DBall clean (over the shoulder)
25 sit ups
WEDNESDAY “Monster Mash-Up” APRIL 17th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps into :30 double unders
10 Air squats
10 DB Deadlift - warm up weight
10 PVC passthrougsh
5/5 single arm DB Front squats
10 PVC snatch grip Romanian DLs
10 Hips down push ups
Warm up Power Snatch
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
For time (rest remainder of 6:00):
30 DB Deadlifts (50/35, 35/20)
20 single DB Front Squat (switch each 5 reps)
10 alternating DB Snatch
"J.T."
21-15-9 reps of (or AMRAP 6 min.):
Handstand Push-ups, strict
Ring Dips
Push-ups
AMRAP 6 minutes of:
50 Double-unders/single unders
10 Power snatches (135/95)
TEAM THURSDAY APRIL 18th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
4 Inch worms with seal and down dog
8 PVC pass throughs
8 Air squats
8 Hollow rocks
SKILL : 15 min. Toes to Bar Strength/Kipping Progression
3 Rounds for Quality
6-8 PVC Banded lat pull downs hold :03 at bottom
3-5 Strict Toes to Bar or Pike ups - lower slowly
6-8 Arch/hollow swings - keep a tight body position work on timing
6-8 Kipping knee raises or toes to bar - goal is to link them together work on timing
TEAM METABOLIC CONDITIONING :
AMRAP 15:00
Partner 1: Row 500m
Partner 2: Works through AMRAP
10 Box jump overs
10 DB Push press (50/35)
10 Toes to bar/Knee raises - work on linking them!
FRIDAY APRIL 19th, 2024
Warm up!
2:00 Row/Ski/Bike
2 Rounds
4 Inch worms with seal and down dog
8 bootstrappers
8 hips down push ups
8 Samson stretches
8 Medicine ball chest slams
STRENGTH : 15 minutes to establish a 1 rep. Bench Press. (April 5)
METABOLIC CONDITIONING :
For 8 rounds, complete as many reps as possible in 1 minute of:
2 wall walks (partial wall walk or 3 reverse “caterpillar”)
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.
SATURDAY APRIL 20th, 2024
OPEN GYM 0800 - 1000
April 8th - 13th, 2024
MONDAY April 8th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 bootstrappers
8 single arm DB press each side
8 Samson stretch
8 barbell top-down Romanian DL
8 glute bridges
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 4 rep. Deadlift (March 26th)
METABOLIC CONDITIONING :
With a pair of dumbbells, 4 rounds for time of:
20 step weighted lunge
30 alternating DB jerk (while resting the other DB on your shoulder)
♀ 30-lb dumbbells
♂ 45-lb dumbbells
TUESDAY APRIL 9th 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squat
8 alternating box step ups
Then: 1:00 scorpion stretch each side
STRENGTH: 20 minutes to develop 4 rep. QUALITY Drop Snatch (March 29th)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 chest-to-bar pull-ups
rest 3 minutes exactly
Complete as many rounds and reps as possible in 5 minutes of:
5 box jumps
5 chest-to-bar pull-ups
WEDNESDAY “Monster Mash-Up” APRIL 10th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps into :30 double unders
10 Air squats
10 Barbell hang power cleans
10 Barbell strict press
10 Barbell front squats
10 Hips down push ups
10 Alternating lunges
Warm up: Power clean-Front Squat-Push press
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
15 Power Cleans, 135/95
12 Front Squats, 135/95
9 Push Press, 135/95
AMRAP 7 minutes of:
50 Double-unders
25 Dumbbell Hang Power Cleans 50/35
50 Sit-ups
AMRAP 7 minutes of:
30 Dumbbell Russian Twists
20 Dumbbell Bench Press (on box or floor)
10 Dumbbell Box Step-ups
*Rest 4 minutes between workouts.
TEAM THURSDAY APRIL 11th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
4 Inch worms with seal and down dog
8 PVC pass throughs
8 Air squats
8 Hollow rocks
SKILL : 15 min. Toes to Bar Strength/Kipping Progression
3 Rounds for Quality
6-8 PVC Banded lat pull downs hold :03 at bottom
3-5 Strict Toes to Bar or Pike ups - lower slowly
6-8 Arch/hollow swings - keep a tight body position work on timing
6-8 Kipping knee raises or toes to bar - goal is to link them together work on timing
TEAM METABOLIC CONDITIONING :
Team Karen with burpees!
For time:
150 wall balls
Every 2:00 perform 5 Synchro burpees
*One partner works at a time. Partition as needed
*Every 2:00 both partners stop wall balls and perform 5 synchro burpees
*Teams of 3, 2 partners shadow
FRIDAY APRIL 12th , 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats/8 goblet squats
8 PVC pass throughs
8 Kettlebell RDLs
8 Box dips
Then: :30 Front Rack stretch each side
STRENGTH : 10 minutes to work on squat clean mechanics and technique.
Build to a heavier 3 reps with good form. Each week add # and drop the reps, building towards a heavy 1RM. (March 25)
METABOLIC CONDITIONING :
For time:
50 GHD sit-ups or combo with AbMat
40 overhead squats
30 burpees
20 push-ups
10 ring muscle-ups or ring dips
♀ 65 lb
♂ 95 lb
SATURDAY APRIL 13th, 2024
OPEN GYM 0800 - 1000
April 1st - 6th, 2024
MONDAY APRIL 1st, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 bootstrappers
8 banded presses
8 banded good mornings
8 scap only pull ups
STRENGTH : 15 minutes to establish a 4 rep. single dumbbell Strict Press each arm (# is what both arms can do) (March 18)
METABOLIC CONDITIONING :
For time of:
Calorie row 21 - 18 - 15 - 12
Burpee pull-ups 7 - 6 - 5 - 4
*Pull-up bar 6 inches from fingertips with arms overhead.
TUESDAY APRIL 2nd, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
:30 single unders/:30 double unders 2nd round
8 air squats
8 single arm DB high pulls
8 glute bridges
8 single arm DB presses
STRENGTH : 20 minutes to establish a 5 Rep. Back Squat
METABOLIC CONDITIONING :
For time:
30 Double DB Deadlifts (50/35)
60 Double-Unders / Double-Single combo/Single unders
30 Double DB front squats
60 Alternating DB snatch
WEDNESDAY “Monster Mash-Up” APRIL 3rd, 2024
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 PVC pass throughs
10 Air squats
10 Arch/hollow swings
10 Empty barbell front squats
10 Empty barbell presses
Then: Warm up squat clean thruster
METABOLIC CONDITIONING :
AMRAP 6 minutes ascending the ladder (1 - 2 - 3 - 4…) of:
Bar Muscle-ups (C2B / Pull-Ups)
Squat Clean Thruster, 135/95
AMRAP 6 minutes of:
30 Ball Slams
20 Sit - Ups
10 Handstand Push-ups (Pike position or on Box)
AMRAP 6 minutes of:
12 Calories Air Bike
12 Kettlebell Swing, 70/53
*Rest 4 minutes between workouts
TEAM THURSDAY APRIL 4th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
4 Inch worms with seal and down dog
8 Banded pass throughs
8 Banded good mornings
8 Dead bugs
1 Light Turkish get up each arm
SKILL : Toes to Bar Strength/Kipping Progression
3 Rounds for Quality
6 PVC Banded lat pull downs hold :03 at bottom
Rest :30
3 Strict Toes to Bar or 6 Pike ups - lower slowly
Rest :30
6 Arch/hollow swings - keep a tight body position work on timing
Rest :30
6 Kipping knee raises or toes to bar - goal is to link them together work on timing
Rest 1:00
TEAM METABOLIC CONDITIONING :
20:00 E2MOM
Teams of 2-3 people
Station 1) Calories ski erg
Station 2) Sled push - switch partners every 50’ (down and back)
Station 3) Calories C2 bike erg
Station 4) Turkish get ups
*Record total reps for each movement
*Rotate Stations every 2:00 minutes/1:30 work/:30 transition time.
*Max effort on each movement, keep track of reps/calories
*One partner works at a time, You-go-I-go
FRIDAY APRIL 5th, 2024
Warm up!
2:00 Row/Ski/Bike
2 Rounds
8 bootstrappers
8 hips down push ups
8 Samson stretches
8 Medicine ball chest slams
STRENGTH : 15 minutes to establish a 2 or 1 rep. Bench Press. (March 22)
METABOLIC CONDITIONING :
For time:
1,000-meter row
10 Wall Balls
750-meter row
10 Wall Balls
500-meter row
10 Wall Balls
SATURDAY APRIL 6th, 2024
OPEN GYM 0800 - 1000
March 25th - 30th, 2024
MONDAY March 25th, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats/8 goblet squats
8 PVC pass throughs
8 Kettlebell RDLs
8 Hips down push ups
8 Dead bugs
Then: :30 Front Rack stretch each side
STRENGTH: 15 minutes to work on squat clean mechanics and technique.
Build to a light 4 reps with good form. Each week we will add # and drop the reps, building towards a heavy 1RM. (March 15)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 15 minutes of:
10 pull ups
20 push ups
30 Russian twists with wallball
TUESDAY MARCH 26th 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 bootstrappers
8 banded good mornings
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 5 rep. Deadlift (March 12th)
METABOLIC CONDITIONING :
Double Dumbbell - Double DT
10 rounds for time of:
12 DB deadlifts (50/35)
9 DB hang power cleans
6 DB push jerks
Add to the challenge - try double kettlebells
WEDNESDAY “Monster Mash-Up” March 27th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
10 Air squats
10 Single arm DB press
10 DB Deadlifts
10 Single arm DB high pull
10 Arch/hollow swings
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
40 Double-unders - or singles
30 Handstand Push-ups, strict
:20 second bar hang
AMRAP 9 minutes of:
350m Row
30 DB Snatches 50/35
350m Row
30 DB Snatches 50/35
AMRAP 9 minutes of:
10 Deadlifts, 315/205
20 Toes-to-bar
*Rest 4 minutes between workouts
TEAM THURSDAY MARCH 28th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
8 bootstrappers
8 Scap only pull ups
8 Glute bridges
8 Hanging knee raises (strict)
2 Pull to standing
SKILL : 15 min. Rope Climbing
Last week!!
TEAM METABOLIC CONDITIONING :
8:00 AMRAP
Partner 1: 20/15 cal bike
Partner 2: Works through AMRAP
1 Rope climb
5 Power snatches (95/65)
*Alternate continue where partner leaves off
Rest 2:00
8:00 AMRAP
Partner 1: 20/15 cal bike
Partner 2: Works through AMRAP
5 Strict pull ups
5 Power cleans (135/95)
*Alternate continue where partner leaves off
*Can start on either AMRAP depending on class size
FRIDAY MARCH 29th , 2024
Warm up!
2:00 row/bike/ski
2 Rounds
8 air squats
8 PVC pass throughs
8 Bench dips
8 PVC Snatch grip behind the neck presses
8 PVC Overhead squats
2:00 to stretch out what is needed for drop snatches
STRENGTH : 15 minutes to develop
Build to a light 4 reps with good form. Each week we will add # and drop the reps, building towards a heavy 1RM. (March 15)
METABOLIC CONDITIONING : 5 rep. QUALITY Drop Snatch
Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Intermediate option:
Complete as many rounds and reps as possible in 14 minutes of:
7 low-ring transitions
50 wall-ball shots
100 single-unders
♀ 10-lb ball to 9-foot target
♂ 14-lb ball to 10-foot target
SATURDAY MARCH 30th, 2024
OPEN GYM 0800 - 1000
March 18th - 23rd, 2024
MONDAY MARCH 18, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 Russian KB swings - light
8 banded bent over rows
STRENGTH : 15 minutes to establish a 5 rep. single dumbbell Strict Press each arm (# is what both arms can do)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 8 minutes of:
25-foot handstand walk (Sub. 20 alternating shoulder taps in tripod or on-box inversion)
10 kettlebell swings (Russian - eye level)
♀ 53 lb
♂ 70 lb
TUESDAY March 19, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats/2nd round goblet squats
8 hips down push ups
8 Samson stretches
8 glute bridge
:20/side PVC front rack stretch
1:00 kneeling wrist stretch
STRENGTH : 20 minutes to establish a 4 rep. Tempo FRONT Squat. 3 seconds lower / 3 second pause in squat / stand up fast! (March 11th)
NOTE - this 4 week series will stay with the 4 rep. with hopes of adding # each week. LAST WEEK - MAKE IT GOOD!
METABOLIC CONDITIONING :
21-15-9 reps for time of:
Dumbbell burpee deadlifts - double dumbbells
Weighted Box step overs - single dumbbell
WEDNESDAY “Monster Mash-Up” March 20th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
10 Bootstrappers
10 PVC pass throughs
10 Kettlebell swings - light
10 Box/Bench dips
10 Deadbugs
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
25 Box reverse Hypers
15 Ring Dips (bench dips)
10 Sit ups
AMRAP 8 minutes of:
40 cal. Bike
20 DB hang power cleans
10 DB Push Press
AMRAP 8 minutes of:
35 Double-unders
25 KB Swings (overhead)
15 Plank Jacks
*Rest 4 minutes between workouts
TEAM THURSDAY MARCH 21st, 2024
Warm up!
2:00 bike/ski/row
2 rounds
8 air squats
8 hips down push ups
8 Samson stretch
8 Hanging knee raises (strict)
2 Pull to standing
SKILL : 15 min. Rope Climbing
TEAM METABOLIC CONDITIONING :
Team Chipper
For time:
50 Deadlifts - (135/95)
50 Toes to bar/Knees to elbows
50 Power cleans - (95/65)
50 Pull ups/Ring Rows
50 Push press (65/45)
FRIDAY MARCH 22nd, 2024
Warm up!
2:00 Row/Ski/Bike
2 Rounds
:30 single under jumps/2nd round :30 double unders
8 bootstrappers
8 banded bent over rows
8 banded good mornings
8 hips down push ups
STRENGTH : 15 minutes to establish a 3 or 2 rep. Bench Press (March 8th)
METABOLIC CONDITIONING :
For time:
3 overhead squats
500-meter row
6 overhead squats
400-meter row
9 overhead squats
300-meter row
12 overhead squats
200-meter row
15 overhead squats
100-meter row
scale weight as needed - idea is to start heavy and decrease each round
♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb
SATURDAY MARCH 23, 2024
OPEN GYM 0800 - 1000
March 11th - 16th, 2024
MONDAY March 11, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats/2nd round goblet squats
8 PVC pass throughs
8 light kettelbell swings
8 arch/hollow swings
:20/side PVC front rack stretch
1:00 kneeling wrist stretch
STRENGTH : 20 minutes to establish a 4 rep. Tempo FRONT Squat. 3 seconds lower / 3 second pause in squat / stand up fast! (Feb. 26th)
NOTE - this 4 week series will stay with the 4 rep. with hopes of adding # each week. This is week 3.
METABOLIC CONDITIONING :
For time:
40 kettlebell swings
40 knees-to-elbows
1 minute elbow plank
30 kettlebell swings
30 knees-to-elbows
1 minute elbow plank
20 kettlebell swings
20 knees-to-elbows
1 minute elbow plank
10 kettlebell swings
10 knees-to-elbows
♀ 35 lb
♂ 53 lb
TUESDAY MARCH 12th 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 PVC Sumo stance good mornings
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 1 rep. Sumo Deadlift (March 5th)
METABOLIC CONDITIONING :
2 sets for total time:
Row 2,000 meters/100 cals bike (Switch machines, 1 set of each)
Rest 4:00 between efforts.
WEDNESDAY “Monster Mash-Up” March 13th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
10 Bootstrappers
10 PVC pass throughs
10 Box/Bench dips
10 Glute bridges
10 Scap only pull ups
Then warm up Power Snatch and Power Clean
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
7 Pull - Ups
7 Air squats
7 Ring - Dips
AMRAP 7 minutes of:
14 Power Snatch, 95/65
7 barbell Roll - Outs
14 Power Cleans, 95/65
7 barbell Roll - Outs
AMRAP 7 minutes of:
35 Double-unders
7 Burpees
*Rest 3 minutes between workouts
TEAM THURSDAY MARCH 14th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
8 air squats
8 hips down push ups
8 Samson stretch
8 Hanging knee raises (strict)
2 Pull to standing
SKILL : 15 min. Rope Climbing
TEAM METABOLIC CONDITIONING :
5:00 AMRAP
2/3 Rope climbs (1 each partner)
10 Synchro air squats (hip open at top)
Rest 1:00
5:00 AMRAP
20/30 cal ski (10 cals per partner)
10 Synchro box jumps (hip open at top of box)
Rest 1:00
5:00 AMRAP
20/30 cal bike (10 cals per partner)
10 Synchro sit ups (hands touch feet)
*2 or 3 partner teams. Teams will spread across different stations and rotate after the rest.
FRIDAY MARCH 15th , 2024
Warm up!
2:00 run/bike/row
2 Rounds
8 air squats
8 banded air presses
8 banded good mornings
8 arch/hollow swings
8 glute bridges
STRENGTH : 10 minutes to work on squat clean mechanics and technique.
Build to a light 5 reps with good form. Each week we will add weight and drop the reps, building towards a heavy 1Rm.
METABOLIC CONDITIONING : CROSSFIT OPEN 24.3
All for time:
5 rounds of:
10 thrusters, (95/65)(65/45)
10 chest-to-bar pull-ups/jumping chest-to-bar pull ups/pull ups
Rest 1 minute, then:
5 rounds of:
7 thrusters (135/95)(95/65)
7 bar muscle-ups/pull ups/chest-to-bar pull ups
Time cap: 15 minutes
SATURDAY MARCH 16th
OPEN GYM 0800 - 1000 CROSSFIT OPEN 24.3
March 4th - 9th, 2024
MONDAY March 4th, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squat
8 alternating Samson stretch
Then: 1:00 scorpion stretch each side
STRENGTH: 15 minutes to develop a 1 rep. QUALITY Power Snatch + Overhead Squat (FEB. 20th)
METABOLIC CONDITIONING :
Christine
3 rounds for time of:
500-meter row
12 bodyweight deadlifts
21 box jumps
♀ 20 in
♂ 20 in
TUESDAY March 5th 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 banded presses
8 PVC Sumo stance good mornings
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 2 rep. Sumo Deadlift (Feb. 23rd)
METABOLIC CONDITIONING :
30-20-10 reps for time of:
Hand release Push-Ups
Chest-to-bar pull-ups
Lateral lunges
WEDNESDAY “Monster Mash-Up” March 6th, 2024
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 Air squats
10 Banded good mornings
10 Banded presses
10 Alternating lunges
10 Arch/hollow swings
METABOLIC CONDITIONING :
Amrap 5 minutes of:
8 alternating single DB Power Cleans
8 alternating single DB Thrusters
Amrap 5 minutes of:
20 sit ups
1 Round of "Cindy" (5 pull ups-10 push ups-15 airsquats)
Amrap 5 minutes of:
8 Burpees box - over
8 box pistols alternating
*Rest 3 minutes between workouts
TEAM THURSDAY MARCH 7th, 2024
Warm up!
2:00 row/bike/ski
2 rounds
8 bootstrappers
8 single arm DB high pulls ea. side
8 single arm DB strict press ea. side
8 single arm DB deadlifts ea. side
2 Pull to standing
SKILL : 15 min. Rope Climbing Skill!
TEAM METABOLIC CONDITIONING :
Team Open 24.1!
For Time (no time cap!)
21 DB Snatches arm 1
21 DB Snatches arm 2
15 DB Snatches arm 1
15 DB Snatches arm 2
9 DB Snatches arm 1
9 DB Snatches arm 2
90 Burpees
*While Partner 1 is working on their Snatches - Partner 2 will perform Burpees - Partner 2 will then do their Snatches and Partner 1 will continue on the burpees. The goal is to accumulate 90 burpees as a team and each Partner will complete 90 snatches (45 each arm) - scale the weight accordingly!
FRIDAY MARCH 8th, 2024
Warm up!
2:00 Row/Ski/Bike
2 Rounds
:30 single under jumps/2nd round :30 double unders
8 bootstrappers
8 banded bent over rows
8 banded good mornings
8 hips down push ups
STRENGTH : 15 minutes to establish a 4 or 3 rep. Bench Press (Feb. 5th)
METABOLIC CONDITIONING :
CROSSFIT OPEN 24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts (185/125) (135/95)
50 double-unders/single unders
SATURDAY MARCH 9th
OPEN GYM CROSSFIT OPEN 24.2
Feb. 26th - March 2nd, 2024
THE CROSSFIT OPEN STARTS THURSDAY, FEB, 29TH…PROGRAMMING MAY CHANGE HERE OR THERE - CRUSH IT!!!
If you want to join the CrossFit Open World-Wide leaderboard you can sign up here!
MONDAY February 26th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 Bootstrappers
8 Cat-cow stretch
8 Alternating Samson stretch
8 Glute bridges
8 Scap only pull ups
1:00 bottom of the squat hold
STRENGTH : 20 minutes to establish a 4 rep. Tempo FRONT Squat. 3 seconds lower / 3 second pause in squat / stand up fast! (Feb. 13th)
NOTE - this 4 week series will stay with the 4 rep. with hopes of adding # each week. This is week 2.
METABOLIC CONDITIONING :
For reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats
TUESDAY February 27, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 air squats
8 banded presses
8 Russian KB swings - light
8 banded bent over rows
Then:
Footwork for jerk - 10 good reps of either push or split
With empty barbell
10 strict press
10 push press
5-10 push jerks
5 split jerks
STRENGTH : 15 minutes to establish a QUALITY 5 rep. Jerk, push or split
Goal this round; take your February 16th - 4 rep. and turn it into 5 rep. Last of this series.
METABOLIC CONDITIONING :
For reps:
3 minutes of shoulder taps in a handstand or plank
3 minutes of KB swings (Russian)
2 minutes of shoulder taps in a handstand or plank
2 minutes of KB swings (Russian)
1 minute of shoulder taps in a handstand or plank
1 minute of KB swings (Russian)
WEDNESDAY “Monster Mash-Up” February 28th, 2024
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 Single arm DB press each side
10 Bootstrappers
10 Hips down push ups
10 Arch/hollow swings
Then: warm up Handstand Push ups and Deadlift
METABOLIC CONDITIONING :
AMRAP 6 minutes climbing 1 rep. - 2 reps. - 3 reps…
Deadlift (225/155)(135/95)
Box Jump (24/20”)
AMRAP 6 minutes of:
10 Burpees
10 Alternating DB Snatches (53/35)
10 Toes to bar
AMRAP 6 minutes of:
5 Handstand Push-Ups/Box HPSU/DB Press
10 “V” ups
20 Goblet squats (53/35)
*Rest 3 minutes between workouts.
TEAM THURSDAY February 29th, 2024
Warm up!
SKILL : 15 min. Rope Climbing
TEAM METABOLIC CONDITIONING :
20:00 AMRAP
Partner 1: 30/24 cal bike
Partner 2: Works through movements
Switch after bike is complete, continue with AMRAP
10 Power cleans
10 Shoulder to overhead
20 Sit ups
FRIDAY March 1, 2024
WARM UP:
2:00 row/bike/ski
2 Rounds
8 Bootstrappers
8 Single arm DB high pulls each arm
8 Hips down push ups
8 Single arm DB strict press each arm
STRENGTH : 15 minutes to establish a 4 rep. Bench Press (Feb. 5th)
METCON: CrossFit Open 24.1
For Time (15:00 time cap)
21 DB Snatches single arm
21 Burpees
21 DB Snatches single arm
21 Burpees
15 DB Snatches single arm
15 Burpees
15 DB Snatches single arm
15 Burpees
9 DB Snatches single arm
9 Burpees
9 DB Snatches single arm
9 Burpees
May start on either side for DB Snatches, alternate
SATURDAY March 2, 2024 OPEN GYM 0800 - 1000 CrossFit Open 24.1
February 19th - 24th, 2024
MONDAY February 19th, 2024
Warm up!
President’s Day!
Open Gym Only 8-10am
TUESDAY February 20th, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squat
8 Bench dips
Then: 1:00 scorpion stretch each side
STRENGTH: 15 minutes to develop a 2 rep. QUALITY Power Snatch + Overhead Squat (FEB. 9th)
METABOLIC CONDITIONING :
Amanda
9-7-5 reps for time of:
Ring muscle-ups or pull-ups and ring dips
Squat snatches or Power snatch and Overhead squat (135/95)
WEDNESDAY “Monster Mash-Up” February 21st, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
5/5 World’s greatest stretch
10 Air squats
10 Hips down push ups
10 Hollow rocks
10 Arch/hollow swings
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
30 Double-unders
10 Handstand Push-ups (DB strict shoulder presses)
AMRAP 7 minutes of:
14 cal. Row
14 Burpee over rower
14 single arm alternating KB swings (53/35)
AMRAP 7 minutes of:
7 Deadlifts, 315/205
7 Toes-to-bar
*Rest 4 minutes between workouts
TEAM THURSDAY February 22nd, 2024
Warm up!
2:00 bike/row/ski
2 Rounds for quality
8 Bootstrappers
8 PVC pass throughs
8 Hips down push ups
8 Hollow rocks
8 Scap only pull ups
SKILL : 15:00 Rope Climbing!
TEAM METABOLIC CONDITIONING :
Deck of Cards - Partner Versions (Thanks, Garth!)
20 min AMRAP
Hearts – Push-ups
Spades – Sit-ups
Diamonds – Toes to bar/Knees to Elbows
Clubs – Air squats
Joker - Both partners do 10 burpees!
*Face cards (Jacks, Queens, Kings)- 10 reps
*Aces- 11 reps
Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 reps of knees to elbows. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 30 minutes are up. If you make it all the way through the deck, simply re-shuffle the deck and keep going.
If a Joker card is flipped over, both partners must do 10 burpees. The team member who flipped over the Joker card must flip over another card until they get a card from one of the 4 suits.
FRIDAY February 23rd, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 banded presses
8 PVC Sumo stance good mornings
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 3 rep. Sumo Deadlift (Feb. 2nd)
METABOLIC CONDITIONING :
For time:
40/50-calorie row
21 push jerks
40/50-calorie row
15 push jerks
40/50-calorie row
9 push jerks
♀ 95/125/155 lb
♂ 135/185/225 lb
SATURDAY February 24th, 2024
OPEN GYM 0800 - 1000
February 12th - 17th, 2024
MONDAY February 12th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 PVC Sumo stance good mornings
8 Dead bugs
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 3 rep. Sumo Deadlift (Feb. 2nd)
METABOLIC CONDITIONING :
3 rounds for total reps. with 3 minutes rest between efforts
As many reps as possible in 5 minutes of:
500 / 400 meter row
Max medicine-ball squat cleans
TUESDAY February 13th, 2024
Warm up!
2:00 row/bike/ski
2:00 run/bike/row
2 Rounds for quality
8 Cat-cow stretch
8 Goblet squats
8 Glute bridges
:30 each side PVC front rack stretch
1:00 quadruped wrist stretch
STRENGTH: 20 minutes to establish a 4 rep. Tempo FRONT Squat. 3 seconds lower / 3 second pause in squat / stand up fast!.
NOTE - this 4 week series will stay with the 4 rep. with hopes of adding # each week. This is week 1.
METABOLIC CONDITIONING :
18 - 15 - 12 - 9 reps. for time:
hang power cleans
pull-ups
♀ 65 lb
♂ 95 lb
WEDNESDAY “Monster Mash-Up” February 14th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
5/5 World’s greatest stretch
10 Air squats
10 Hips down push ups
10 Hollow rocks
10 Arch/hollow swings
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
5 Devil’s Press - 50/35 (go for a heavier weight on these)
10 Ring Dips
AMRAP 6 minutes of:
40 double-unders
10 single arm KB/DB Power Snatch (50/35)
40 double-unders
10 single arm KB/DB Power Snatch - other arm…
AMRAP 6 minutes of:
7 barbell roll-outs
7 Burpee over barbell
7 Knees-to-elbows
rest 3 minutes between rounds
TEAM THURSDAY February 15th, 2024
Warm up!
2:00 bike/row/ski
2 Rounds for quality
8 Alternating Samson stretch
2 Single Arm Overhead carry 25’ switch arms at 25’ - moderately heavy
8 Single Arm DB high pulls each arm
8 Dead bugs
SKILL : 15:00 KB Turkish Get - Up (TGU) Progression
3-5 Quarter TGU each side
3-5 Quarter TGU + Bridge each side
3-5 Half TGU each side
2 x 3 Full TGU each side - increase weight
If you completed last week, do 3 reps of each step with warm up weight and then 2 sets of 3 adding weight from last week.
If this is your first week, do 5 reps each step with a light weight this week and master the movement.
https://www.youtube.com/watch?v=QHlmPTstY7M
TEAM METABOLIC CONDITIONING :
For Time:
Buy In: 1000m row
50 Partner Med Ball Russian Twists (20/14 lb)
40 Wall Balls
30 Partner Med Ball Sit ups
20 Med Ball Cleans (over the shoulder)
10 Synchro Burpees
Cash out: 1000m row
*Teams of 2, or 3rd partner shadows. Complete all work as a team, one partner works, one partner rests. Partition reps as desired.
FRIDAY February 16th, 2024
Warm up!
2 Rounds for quality
8 Samson stretches
8 banded presses
8 banded good mornings
8 scap only pull ups
Then:
Footwork for jerk - 10 good reps of either push or split
With empty barbell
10 strict press
10 push press
5-10 push jerks
5 split jerks
STRENGTH : 15 minutes to establish a QUALITY 4 rep. Jerk, push or split (Feb. 5th)
Goal this round; take your February 5th - 3 rep. and turn it into 4 rep.
METABOLIC CONDITIONING :
10 rounds for time:
10/8 bike calories
10 squat-thrust broad-jump
SATURDAY February 17th, 2024
OPEN GYM 0800 - 1000
February 5th - 10th, 2024
MONDAY February 5th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 PVC passthroughs
8 push ups
8 arch-hollow swings
1:00 each side scorpion stretch
STRENGTH: 20 minutes to establish a 5 rep. Bench Press (Jan. 16th)
METABOLIC CONDITIONING :
3 rounds for time:
15 hang power snatches
15 pull-ups
♀ 65 lb
♂ 95 lb
TUESDAY February 6th, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 bootstrappers
8 banded presses
8 deadbugs
8 bent over banded rows
Then:
Footwork for jerk - 10 good reps of either push or split
With empty barbell
10 strict press
10 push press
5-10 push jerks
5 split jerks
STRENGTH: 15 minutes to establish a QUALITY 3 rep. Jerk, push or split (Jan. 23th)
Goal this round; take your January 23rd - 2 rep. and turn it into 3 rep
METABOLIC CONDITIONING :
For time:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters
♀ 35-lb dumbbells
♂ 50-lb dumbbells
WEDNESDAY “Monster Mash-Up” February 7th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
5/5 World’s greatest stretch
10 Air squats
10 Hips down push ups
10 Lateral lunges - no weight - work on depth/balance
10 Hollow rocks
Then: Warm up clean and jerk, practice body blaster
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
40 Double-unders/80 Single-unders
10 Clean and jerks, 115/80
AMRAP 8 minutes of:
5 Body blasters (burpee into pull up into toes to bar)
40 Kettlebell swings
AMRAP 8 minutes of:
25 GHD, AbMat or blend Sit-ups
20/15 Calories Air Bike
20 Lateral Goblet Lunges
*Rest 4 minutes between workouts
TEAM THURSDAY February 8th, 2024
Warm up!
2:00 bike/row/ski
2 Rounds for quality
8 Alternating Samson stretch
2 Single Arm Overhead carry 50’ switch arms at 25’ - moderately heavy
8 Single Arm DB high pulls each arm
8 Single Leg RDL with DB or KB
SKILL : 15:00 KB Turkish Get - Up (TGU) Progression
3-5 Quarter TGU each side
3-5 Quarter TGU + Bridge each side
3-5 Half TGU each side
2 x 3 Full TGU each side - increase weight
If this is your 3rd week, increase the weight on the warm ups (3s) and increase weight on full TGUs.
If you completed last week, do 3 reps of each step with warm up weight and then 2 sets of 3 adding weight from last week.
If this is your first week, do 5 reps each step with a light weight this week and master the movement.
https://www.youtube.com/watch?v=QHlmPTstY7M
TEAM METABOLIC CONDITIONING :
3 x 6:00/2:00 rest between rounds
One 6:00 interval at each station
300m ski erg
Max effort burpee box jumps
20/15 calorie bike
Max effort rope climbs/pull to standing
500m row
Max effort power cleans @heavy singles
*While Partner 1 completes the monostructural element (ski/bike/row), Partner 2 completes as many reps as possible of the movement. Switch after monostructural is complete, continue with Max Effort count. Adjust distance of mono if it will take longer than 2:30 to complete. Each partner should be on the machine at least once.
*Score is total Max Effort reps for each movement
FRIDAY February 9th, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 bootstrappers
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squat
Then: 1:00 scorpion stretch each side
STRENGTH: 15 minutes to develop a 3 rep. QUALITY Power Snatch + Overhead Squat (Jan.29)
METABOLIC CONDITIONING :
8 rounds for time:
10 sumo deadlift high pulls
8 barbell roll-outs
♀ 65 lb
♂ 95 lb
Saturday February 10th, 2024
OPEN GYM 0800 - 1000
Jan. 29th - Feb. 3rd, 2024
MONDAY January 29th, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squat
Then: 1:00 scorpion stretch each side
STRENGTH: 15 minutes to develop a 4 rep. QUALITY Power Snatch + Overhead Squat (Jan.19)
METABOLIC CONDITIONING :
4 Rounds, each for time of:
10 DB Devil’s Press
15 Box Jump Overs, 24"/20"
*1:1 to work-to-rest ratio between rounds.
TUESDAY January 30th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 Bootstrappers
8 Cat-cow stretch
8 Alternating Samson stretch
8 Glute bridges
8 Scap only pull ups
1:00 bottom of the squat hold
STRENGTH : 20 minutes to establish a 5 rep. Tempo Back Squat. 3 seconds lower / 3 second pause in squat / stand up fast!. (Jan.26)
NOTE - this 4 week series will stay with the 5 rep. with hopes of adding # each week. This is the last week!
METABOLIC CONDITIONING :
3 Rounds for time of:
5 Bar Muscle-ups (10 Pull - Ups)
10 Plate overhead lunge steps (25/15)
250/200m Row
WEDNESDAY “Monster Mash-Up” January 31st, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
5/5 World’s greatest stretch
10 Air squats
10 Hips down push ups
10 Hollow rocks
10 Arch/hollow swings
With Empty Barbell:
10 Top to bottom Romaninan Deadlifts
10 Hang muscle cleans
10 Strict press
10 Front squats
Warm up to DT weight with:
5 deadlifts
4 hang power cleans
3 shoulder to overhead
2 squat cleans
METABOLIC CONDITIONING :
Amrap 7 minutes of:
1 Round of "DT" (12 deadlifts/9 hang power cleans/6 shoulder to overhead), 155/105#
15 Toes to bar
Amrap 7 minutes of:
3 Squat Cleans, 205/135
45 Double-unders or 90 Single unders
Amrap 7 minutes of:
40 Mountain Climbers
30 Calories, Rowing
20 Burpees over rower
*4 minute rest between rounds
TEAM THURSDAY February 1, 2024
Warm up!
2:00 bike/row/ski
2 Rounds for quality
8 Alternating Samson stretch
4 Single Arm Overhead carry 25’ switch arms at 25’ - moderately heavy
8 Single Arm DB high pulls each arm
8 Hollow rocks
SKILL : 15:00 KB Turkish Get - Up (TGU) Progression
3-5 Quarter TGU each side
3-5 Quarter TGU + Bridge each side
3-5 Half TGU each side
2 x 3 Full TGU each side - increase weight
If you completed last week, do 3 reps of each step with warm up weight and then 2 sets of 3 adding weight from last week.
If this is your first week, do 5 reps each step with a light weight this week and master the movement.
https://www.youtube.com/watch?v=QHlmPTstY7M
TEAM METABOLIC CONDITIONING :
Team “Angie”
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
*Teams of 2, complete the reps as a team, partition work as desired! One partner works at a time.
FRIDAY February 2nd, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 PVC Sumo stance good mornings
8 Dead bugs
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 4 rep. Sumo Deadlift (Jan.22)
METABOLIC CONDITIONING :
21 - 18 - 15 - 12 - 9 reps. for time of:
Conventional Deadlifts, 60% 1RM
Sit - Ups
SATURDAY February 3rd, 2023
Open Gym 0800 - 1000
January. 22nd - 27th, 2024
MONDAY January 22nd, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bench dips
8 bootstrappers
8 Sumo stance good morning with a light, empty barbell
STRENGTH : 20 minutes to establish a 5 rep. Sumo Deadlift
METABOLIC CONDITIONING :
"Elizabeth"
21-15-9 reps for time of:
Cleans, 135/95 - 95/65
Ring dips
*Cleans are squat cleans.
TUESDAY January 23rd, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 air squats
8 banded presses
8 Russian KB swings - light
8 bent over banded rows
Then:
Footwork for jerk - 10 good reps of either push or split
With empty barbell
10 strict press
10 push press
5-10 push jerks
5 split jerks
STRENGTH: 15 minutes to establish a QUALITY 2 rep. Jerk (push or split) (Jan. 8th)
METABOLIC CONDITIONING :
buy in : 1200 / 1000m Row
3 Rounds of:
30 Air Squats
25 Russian Kettlebell Swings, 53/35
20 Ring Rows
cash out : 1000 / 800m Row
WEDNESDAY “Monster Mash-Up” January 24th, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 Bootstrappers
10 PVC passthroughs
10 Glute bridges
10 Hips down push ups
10 Scap only pull ups
Warm up hang power snatch to leave on the weight you will use.
Warm up power clean adding on weight from snatch.
Warm up deadlift adding on weight from clean.
*After each round, you will remove weight from your bar.
METABOLIC CONDITIONING :
Amrap 7 minutes of:
5 Deadlifts, 275/185
1 Round of "Cindy" (5 pull ups/10 push ups/15 air squats)
Amrap 7 minutes of:
5 Power Cleans, 95/65
5 Thrusters, 95/65
Amrap 7 minutes of:
7 Burpees, lateral over bar
7 Hang Power Snatch, 75/55
*Rest 3 minutes between workouts
TEAM THURSDAY January 25th, 2024
Warm up!
2:00 bike/row/ski
2 Rounds for quality
8 Alternating Samson stretch
8 Single Arm Overhead carry 50’ - switch arms at 25’ - moderately heavy
8 Single Arm DB high pulls each arm
8 Hollow rocks
SKILL : 15:00 KB Turkish Get - Up (TGU) Progression
5 Quarter TGU each side
5 Quarter TGU + Bridge each side
5 Half TGU each side
3 Full TGU each side
Start with a light weight this week and master the movement. We will build in weight over the next few weeks.
https://www.youtube.com/watch?v=QHlmPTstY7M
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1: 500m row
Partner 2: Works through movements
Switch after 500m row complete, continue with AMRAP
15 Box jump overs
15 DB Push Press 50/35
15 Sit ups
FRIDAY January 26th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4/4 World’s greatest stretch
8 goblet squat
8 kettlebell swings
8 dead bugs
1:00 bottom of the squat hold
STRENGTH : 20 minutes to establish a 5 rep. Tempo Back Squat. 3 seconds lower / 3 second pause in squat / stand up fast!. (Jan.9)
NOTE - this 4 week series will stay with the 5 rep. with hopes of adding # each week. This is week 4.
METABOLIC CONDITIONING :
"Death by"
Calories, Air Bike men start at 5 calories and women start at 3 calories, and add 1 calorie every minute until they cannot be finished within the minute.
Saturday January 27th, 2023
Open Gym 0800 - 1000
January. 15th - 20th, 2024
MONDAY January 15th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4/4 World’s greatest stretch
8 Bootstrappers
8 Empty barbell strict press
8 Glute bridges
8 Scap only pull ups
1:00 bottom of the squat hold
STRENGTH : 15 minutes to build a 5 rep. Tempo Back Squat. 3 seconds lower / 3 second pause in squat / stand up fast!. (Jan.9)
NOTE - 3rd week of 4 series will stay with the 5 rep. with hopes of adding # each week.
METABOLIC CONDITIONING :
Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups/ring rows
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles (24:00 total).
♀ 95 lb / 65 lb
♂ 135 lb / 95 lb
**Be sure to scale appropriately to be able to finish at least 1 round of work in the 4:00 window. Continue where you leave off at rest. Score is total rounds and reps.
TUESDAY January 16th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 air squats
8 push ups
8 Bent over rows with barbell
1:00 each side scorpion stretch
STRENGTH: 20 minutes to establish a 1 rep. Bench Press (Dec.29)
METABOLIC CONDITIONING :
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♀ 65 lb
♂ 95 lb
WEDNESDAY “Monster Mash-Up” January 17th, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 Alternating Samson stretch
10 DB strict press (both arms)
10 DB front squats
10 Plank shoulder taps
10 Scap only pull ups
10 Arch/hollow swings
3:00 wall walk practice
Warm up front rack lunge - must take from the ground!
METABOLIC CONDITIONING :
AMRAP 7 min.:
4 Front Rack Lunge, 185/135
8 Toes to bar
AMRAP 7 min.:
6 Wall Walks (scale partial wall walk or reverse caterpillar)
12 Box Jumps, 24"/20"
AMRAP 7 min.:
8 alternating DB Thrusters, 35/20
16 Calories, Assault Bike
*Rest 3 minutes between workouts
TEAM THURSDAY January 18th, 2024
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 bootstrappers
8 hips down push ups
8 Russian twists
Then: 1:00 each side calf stretch
SKILL : 10:00-15:00 Double Under Skill work! (NOTE, we’re continuing DU for a couple of more weeks)
*Review of proper arm, hand position for double-unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
4:00 on/1:00 off x 5
200ft tag team shuttle runs
20 Partner wall ball pass
10 synchro burpees
*Complete as many rounds and reps as a team. Continue where you leave off after each break.
*Shuttle run is 25' down and back, one partner goes at at a time, alternate every 50'
*Sit back to back and pass wall ball from side to side. 20 reps total
*Synchro burpee - both must have chest on ground before starting next rep.
FRIDAY January 19th, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squats
Then: 1:00 scorpion stretch each side
STRENGTH: 20 minutes to develop a 5 rep. QUALITY Power Snatch + Overhead Squat
METABOLIC CONDITIONING :
For time:
15-12-9-6 reps for time:
Calorie row
Dumbbell alternating Strict Press
♀ 20-lb dumbbells
♂ 35-lb dumbbells
SATURDAY January 20th, 2024
Open Gym 0800 - 1000
January. 8th - 13th, 2024
MONDAY January 8th, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 air squats
8 banded presses
8 alternating lunges
8 plank shoulder taps (4 each side)
Then:
Footwork for jerk - 10 good reps of either push or split
With empty barbell
10 strict press
10 push press
5-10 push jerks
5 split jerks
STRENGTH: 15 minutes to establish a QUALITY 3 rep. Jerk (push or split) (Dec. 15th)
METABOLIC CONDITIONING :
For time:
12 wall walks (sub. partial wall walk or backward caterpillar - hand walk to toes then toes walk to plank)
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
TUESDAY January 9th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4/4 World’s greatest stretch
8 Bootstrappers
8 Alternating lunges
8 Glute bridges
1:00 bottom of the squat hold
STRENGTH : 20 minutes to establish a 5 rep. Tempo Back Squat. 3 seconds lower / 3 second pause in squat / stand up fast!.
NOTE - this 4 week series will stay with the 5 rep. with hopes of adding # each week.
METABOLIC CONDITIONING :
21-15-9 reps
Row calories
Kettlebell goblet back step lunges (use 3 KB’s : lightest to heaviest as the reps. decrease - note # used
WEDNESDAY “Monster Mash-Up” January 10th, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 Alternating Samson stretch
10 Banded press
10 Banded good morning
10 Hips down push ups
10 Scap only pull ups
10 hollow rocks
Warm up push press/deadlift
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
7 Push Press (75%)
21 Deadlifts (same weight)
AMRAP 7 minutes of:
21 Push-Ups
14 alternating D-Ball cleans (to shoulder - not over the shoulder)
7 strict Pull-ups
AMRAP 7 minutes of:
40 Mountain Climbers L&R=1
10 “V” ups
10 Calories Air Bike (note which one, Echo, C2 or Assault)
*Rest 4 minutes between workouts
TEAM THURSDAY January 11th, 2024
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 alternating lunges
8 banded good mornings
8 hips down push ups
8 arch/hollow swings
Then: 1:00 each side calf stretch
SKILL : 10:00-15:00 Double Under Skill work! (NOTE, we’re continuing DU for a couple of more weeks)
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
Team Annie!
50-40-30-20-10
Double unders or 2x Single unders
Abmat sit ups
*One partner works at a time (teams of 3, 2 partners work as the same time)
*All team members must complete ALL reps - but - you can break them up how you want. For example, could each do 10 sit ups until you get to 50.
**The exception is: if the team choses to do double-unders (and you aren’t expert) then the team can accumulate the double under reps together! That is the total DU reps as a group, not individually!
FRIDAY January 12th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 cat-cow stretch
8 Single are DB presses each arm
8 bench dips
8 arch/hollow swings
1:00 kneeling wrist stretch
STRENGTH: 15 minutes to establish a 3 rep. Push Press (Dec.4th)
METABOLIC CONDITIONING :
3 rounds for time of:
Row 500 meters (may sub. ski erg or bike erg.)
15 ring dips
5 bar muscle-ups (sub. chest to bar - strict - chin-over pull ups)
SATURDAY January 13th, 2024
OPEN GYM 0800 - 1000
January. 1st - 6th, 2024
Monday January 1st, 2024
Closed HAPPY NEW YEAR!!!
Tuesday January 2nd, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC good mornings
8 PVC snatch grip deadlifts
8 Russian twists
Then: 1:00 scorpion stretch each side
STRENGTH: 15 minutes to develop a 1 rep. quality Power Snatch (Dec.11)
METABOLIC CONDITIONING :
For time:
21-15-9 reps Echo-bike calories (or whatever bike is available)
Kettlebell goblet squats
WEDNESDAY “Monster Mash-Up” January 3rd, 2024
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 DB strict press
10 DB Romanian DL (not single leg!)
10 DB front squats
10 scap only pull ups
10 plank shoulder taps
10 hollow rocks
Wall walk skill work:
2-3 reps of partial walks - 2 steps with the hands
2-3 reps of full walk
Warm up hang clean-front squat-push press
METABOLIC CONDITIONING :
AMRAP 8 minutes (rest :30 seconds between each round of this):
12 Hang Clean 155/105
10 Front Squats 155/105
8 Push Press 155/105
AMRAP 8 minutes:
5 strict Chin-ups (underhand grip)
1 - 5 Wall Walk (if you have 1 - do 1, 4 step partial - cool)/5 Push up shoulder taps
AMRAP 8 minutes:
18 Calories Rowing
18 Dumbbell Thrusters, 35/20
*Rest 3 minutes between workouts
TEAM THURSDAY January 4th, 2024
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 alternating lunges
8 banded good mornings
8 hips down push ups
8 arch/hollow swings
Then: 1:00 each side calf stretch
SKILL : 10:00-15:00 Double Under Skill work!
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
SKILL : Double - Under skills & progression
TEAM METABOLIC CONDITIONING :
For time:
15:00 AMRAP
20 cal bike - partition as desired
10 synchro burpees - chest on the ground together
10 synchro toes to bar/knee raises/toes to kb - toes touch bar/KB; knees at chest
Friday January 5th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 bootstrappers
8 banded good mornings
8 arch/hollow swings
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 1 rep. Deadlift (Dec.26)
METABOLIC CONDITIONING :
5 rounds for time of:
4 push-ups
8 Burpees without push-up (squat-thrust)
12 dumbbell box step-overs
Saturday January 6th, 2024
OPEN GYM 0800 - 1000
Dec. 25th - Dec. 30th, 2023
MONDAY December 25th, 2023 CLOSED
MERRY CHRISTMAS!!!
TUESDAY December 26th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 bootstrappers
8 banded good mornings
8 arch/hollow swings
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 2 rep. Deadlift (Dec.11)
METABOLIC CONDITIONING :
4-5 rounds, each for time, of:
500-meter row
Rest 2 minutes between row efforts
*Aim to make each of these a strong effort!
(must begin last round by 20:00)
WEDNESDAY “Monster Mash-Up” December 27th, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 kettlebell swings - light
10 goblet squats
10 Seated DB strict press
10 bench dips
10 KB Deadlifts
10 Russian twists
Warm up HSPU option: Box HPSU (hips must be over shoulders!), pike HPSU - on all options the head must touch the ground on each rep (can use an abmat)
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
2 Ring Muscle-ups ( sub. 4 ring dips)
4 Handstand Push-ups
8 Kettlebell Swings, 70/53
rest 4 minutes
AMRAP 6 minutes of:
20 Mountain climbers (L&R=1)
10 D-ball cleans over the shoulder, 100/70
5/5 D-ball Squats, 100/70
rest 4 minutes
AMRAP 6 minutes::
5 Thruster, 95/65
10 Burpee Box Jump Over, 24"/20"
TEAM THURSDAY December 28th, 2023
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 alternating lunges
8 banded good mornings
8 banded presses
8 deadbugs
Then: 1:00 each side calf stretch
SKILL : 10:00-15:00 Double Under Skill work!
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
SKILL : Double - Under skills & progression
TEAM METABOLIC CONDITIONING :
Team Grace - 30 Clean and Jerks for time 135/95
*All team members will complete 30 reps but only one person can work at a time.
*Split up reps as desired, while one team member is completing their reps, the other will rest.
*Teams of 3, 2 partners work at a time and rest together.
FRIDAY December 29th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 PVC pass throughs
8 Strict press with barbell
8 push ups
8 Bent over rows with barbell
8 arch/hollow swings
1:00 each side scorpion stretch
STRENGTH: 15 minutes to establish a 2 rep. Bench Press (Dec.8)
METABOLIC CONDITIONING :
For reps:
3 minutes of Bar muscle-ups/Chest to bar pull ups/Strict pull ups 3 minutes of shoulder presses
2 minutes of Bar muscle-ups/Chest to bar pull ups/Strict pull ups
2 minutes of shoulder presses
1 minute of Bar muscle-ups//Chest to bar pull ups/Strict pull ups
1 minute of shoulder presses
♀ 95 lb
♂ 135 lb
SATURDAY December 30th, 2023
OPEN GYM 0800 - 1000
Dec. 18th - Dec. 23rd, 2023
MONDAY December 18th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 cat-cow stretch
8 air squats/8 goblet squats 2nd round
8 single arm KB presses
8 glute bridges
:30 each side PVC front rack stretch
Then: 1:00 bottom of squat hold
STRENGTH: 15 minutes to establish a 1 rep. Front Squat. (Dec. 5th)
METABOLIC CONDITIONING :
For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches & Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs
♀ 16-kg kettlebell, 20-inch box
♂ 24-kg kettlebell, 24-inch box
TUESDAY December 19th, 2023
Warm up!
2 Rounds for quality
1:00 Tall single under jumps!
5/5 World’s greatest stretch
8 banded good mornings
8 banded rows
8 push ups
8 arch/hollow swings
1:00 each side scorpion stretch
STRENGTH : 15 minutes to establish a 2 rep. Bench Press (Dec.8)
METABOLIC CONDITIONING :
Annie
For Time:
50-40-30-20-10
Double-Unders or 2x Single unders
Sit-Ups
WEDNESDAY “Monster Mash-Up” December 20th, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 Airsquats
10 single arm DB press each side
10 alternating lunges
10 scap only pull ups
10 push ups
Warm up deadlift and OH lunges
METABOLIC CONDITIONING :
AMRAP 7 minutes:
24 Deadlifts, 225/155#
12 R-arm DB OH Lunge 50/35#
12 L-arm DB OH Lunge
rest 4 minutes
AMRAP 7 minutes:
35 Air Squats
20 Pull-ups
15 Floor DB Bench Press, 50/35
rest 4 minutes
AMRAP 7 minutes:
500m Row
20 V-Ups
TEAM THURSDAY December 21st, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
4 inch worms with seal and down dog
8 DB strict press (both arms)
8 bootstappers
8 DB deadlifts
Then: 1:00 each side calf stretch
SKILL : Double - Under skils & progression
TEAM METABOLIC CONDITIONING :
For time:
50 cal bike
50 Dumbbell Push Press
100 Weighted box step overs (holding 2 DBs)
50 Dumbbell Deadlifts
50 cal bike
Partition as needed. One partner works at a time. If team of 3, one partner shadows.
FRIDAY December 22nd, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC good mornings
8 PVC snatch grip deadlifts
8 DB Presses (both arms together)
Then: 1:00 scorpion stretch each side
STRENGTH: 15 minutes to develop a 1 rep. quality Power Snatch (Dec.11)
METABOLIC CONDITIONING :
10 rounds for time of:
5 power snatches (60% of 1 Rm)
10 Barbell roll-outs
SATURDAY December 23rd, 2023
OPEN GYM 0800 - 1000