Dec. 11th - Dec. 16th, 2023

MONDAY  December 11th, 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 2 rep. quality Power Snatch (take a good set-up between reps.) Nov. 28

METABOLIC CONDITIONING :

Holleyman
30 rounds for time of:

5 wall-ball shots
3 handstand push-ups/box HSPU/pike HSPU
1 power clean

♀ 14-lb ball, 155-lb clean
♂ 20-lb ball, 225-lb clean

20:00 time cap!
*Pick HSPU version and weight that allows for about :45/round

TUESDAY December 12th, 2023

Warm up!

2:00 Bike/Row/Ski
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 3 rep. Deadlift (Nov.20)

METABOLIC CONDITIONING :

FRAN

21-15-9 reps for time of:

Thrusters
Pull-ups

♀ 65 lb ♂ 95 lb

5:00 minute time cap
Select weight and pull up variation that you can do in big sets.

WEDNESDAY “Monster Mash-Up” December 13th, 2023

Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 hips down push ups
10 goblet squats
10 single leg Romanian DL each leg
10 scap only pull ups
10 hollow rocks

Then with empty barbell:
10 Deadlift
10 Hang power cleans
10 Front squats
10 Strict Press

Warm up squat cleans and push jerks

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
4 Squat cleans, 95/65#
8 Deadlifts (same Bar)
12 Push - Ups (Rx. is hands on Barbell - you stabilize the roll)

rest 4 minutes

AMRAP 8 minutes ascending ladder 3-6-9-12-15… of:
Shoulder to Overhead, 95/65#
Toes-to-bar

rest 4 minutes

AMRAP 8 minutes of:
15 Box jumps
10 alternating DB power snatch 50/35#

TEAM THURSDAY December 14th, 2023

Warm up!

2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 air squats
4/4 single arm DB Presses
8 alternating lunges
8 bench dips
8 scap only pull ups

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

TEAM METABOLIC CONDITIONING :

For time:
4 Rounds
10/8 calorie bike
10 wall balls
10 dips

5:00 Rest

4 Rounds
15/10 calorie row
10 DB thrusters
10 pull ups/jumping pulls/ring rows

*Alternate rounds. One partner completes a full round of each exercise before the next partner starts. (Each will do 3 rounds)

FRIDAY December 5th, 2023

Warm up!
2:00 row/bike/ski

2 Rounds for quality
8 bootstrappers
8 banded presses
8 banded good mornings
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)

METABOLIC CONDITIONING :

For time:
Row 1,000 meters
30 DB bench presses
Row 1,000 meters
20 DB bench presses
Row 1,000 meters
10 DB bench presses

(scale 800m)

SATURDAY December 16th, 2023

OPEN GYM 0800 - 1000

Dec. 4 - Dec. 9, 2023

MONDAY December 4th, 2023

Warm up!

2:00 run/bike/row
2 Rounds for quality
8 Mountain climbers
8 Banded press
8 Alternating lunges
8 Banded pull aparts

1:00 each side banded overhead lat stretch

STRENGTH : 15 minutes to establish a 5 rep. Push Press

METABOLIC CONDITIONING :

5 rounds for time:
500-meter row
10 single dumbbell alternating shoulder presses
30 lunge steps

♀ 25-lb DBs ♂ 35-lb DBs

TUESDAY December 5th, 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 PVC passthroughs
8 glute bridges
:30 each side PVC front rack stretch

Then: 1:00 bottom of squat hold

STRENGTH: 15 minutes to establish a 2 rep. Front Squat. (Nov. 14)

METABOLIC CONDITIONING :

For time:
30 - 25 - 20 - 15 - 10 reps for time of:

Med.Ball supine Russian Twists
Single under crossovers or 2x single unders

WEDNESDAY “Monster Mash-Up” December 6th, 2023

Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 single arm DB high pulls
10 bootstrappers
10 single arm DB presses
10 sit ups

METABOLIC CONDITIONING :

AMRAP 9 minutes:

10 alternating MedBall Cleans
10 Box Jumps, 24"/20"

rest 4 minutes

AMRAP 9 minutes:
5 Pull-ups
10 Russian Kettlebell Swings, 53/35
15 Calories, Air Bike

rest 4 minutes

AMRAP 9 minutes:
30 Wallballs
30 Sit-ups or GHDs

TEAM THURSDAY December 7th, 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 PVC pass throughs
8 bootstappers
8 bench dips

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

Prep

1-3 sets of 10-15 high, slow single unders
1-3 sets of 10-15 penguin jumps to get the timing of the jump

Work through or stay at level until you master it:

1)  2-3 single jumps into 1 double under. Stop and reset each attempt
Stay at this level until you can do at least 10 successful sets

2) 2-3 single jumps into 2-3-4-5 double unders. Stop and reset each attempt. Once you can complete 10 sets of 2, then move to 3, then 4.
Stay at this level until you can do at least 10 successful sets of 2-3 singles into 5 doubles.

3)  1 single jump into increasing sets of 5 double unders - 5-10-15-etc.
Stay at this level until you can pass through the increasing sets of 5 up to 30 double unders without any trips

4)  No single jump! straight into double unders increasing sets of 5 double unders

5)  Mastery is increasing sets until you reach 50 double unders without any trips!

TEAM METABOLIC CONDITIONING :

20:00 E2MOM

Teams of 2-3 people

Station 1) Calories ski erg
Station 2) Ring dips/Bench dips
Station 3) Sled push - switch partners every 50’ (down and back)
Station 4) Rope climbs/Pull to standing

*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 December 8th, 2023

Warm up!
2:00 run/bike/row

2 Rounds for quality
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 3 rep. Bench Press (Nov.27)

METABOLIC CONDITIONING :
4 rounds for time:

20 Box Reverse Hyper
15 toes-to-bars

SATURDAY December 9th, 2023

OPEN GYM 0800 - 1000

Nov. 27 - Dec. 2, 2023

MONDAY NOVEMBER 27, 2023

Warm up!
2:00 run/bike/row

2 Rounds for quality
8 bootstrappers
8 banded rows
8 banded good mornings
8 push ups

STRENGTH: 15 minutes to establish a 4 rep. Bench Press (Nov.16)

METABOLIC CONDITIONING :

4 Rounds for time of:
10 alternating Bag over the shoulder cleans
500m row

TUESDAY NOVEMBER 28, 2023

Warm up!
2:00 run/bike/row

2 Rounds for quality
8 air squats
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 Alternating lunges
8 Scap only pull ups
1:00 each side scorpion stretch with arm at 45 degree angle - warm up for overhead position

STRENGTH : 15 minutes to develop a 3 rep. quality Power Snatch (take a good set-up between reps.) Nov. 17

METABOLIC CONDITIONING :

5 Rounds for time:
20 single DB overhead Lunges (10 per arm)
20 AbMat Sit-ups or GHD
10 Strict pull ups

WEDNESDAY “Monster Mash-Up” NOVEMBER 29, 2023

Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 kettlebell singes
10 goblet squats
10 single arm KB presses
10 arch-hollow swings
10 hips down push ups

Warm up DB Deadlift, hang clean and push jerks

METABOLIC CONDITIONING :

AMARAP 9 minutes of:
1 round of Cindy (5 push-ups - 10 Pull-Ups - 15 Air Squats)
1 round of DB “DT” (12 DB deadlifts - 9 DB hang cleans - 6 DB push jerks

♀ 35-lb DBs ♂ 50-lb DBs

AMRAP 9 minutes of:
20 calories rowing
10 burpees over the rower

AMRAP 9 minutes of:
5 Goblet squats
10 kettlebell swings 53/35
35 double-unders

rest 4 minutes between each round

TEAM THURSDAY  NOVEMBER 30, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal & down dog
8 Alternating box step ups
8 Bootstrappers
8 Deadbugs

1:00 banded trap stretch

TEAM STRENGTH : 15 minutes to establish a 3 rep. Deadlift Nov.20

TEAM METABOLIC CONDITIONING :

4:00 on/1:00 off x 5

200ft tag team farmer's carries - heavy!
15 synchro box jumps
10 partner wall ball sit ups

*Complete as many rounds and reps as a team. Continue where you leave off after each break.
*Farmer carry 25' down and back, one partner goes at at a time, alternate every 50'
*Synchro box jump, show control at the top of box before starting next rep.
*Feet touching. Wall ball passes overhead, pass to partner.

FRIDAY DECEMBER 1, 2023

Warm up!

2:00 Run/Bike/Row
2 Rounds for quality
8 air squats/8 goblet squats 2nd round
8 banded presses
8 banded good mornings
8 Russian twists

Then: :30 banded wrist stretch each side/:30 ankle stretch each side

STRENGTH: 20 minutes to establish a 1 rep. Squat Clean - proper set-up. (Nov. 21)

METABOLIC CONDITIONING :

Every 2 minutes until the required repetitions cannot be completed in the given time:

40 Double Unders
2 GHD sit ups or 4 Abmat sit ups

40 Double-Unders
4 GHD sit ups or 6 Abmat sit ups

continue adding 2 sit ups per round.

SATURDAY DECEMBER 2, 2023

OPEN GYM 0800 - 1000

November 20 - 25, 2023

MONDAY  NOVEMBER 20, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal & down dog
8 Hips down push ups
8 Bootstrappers
8 Deadbugs

STRENGTH : 20 minutes to establish a 4 rep. Deadlift Nov.9

METABOLIC CONDITIONING :

Complete as many reps as possible in 14 minutes of:
2 Med.Ball squat cleans
2 push-ups feet on the ball

rest :30 seconds

3 Med.Ball squat cleans
3 push-ups feet on the ball

rest :30 seconds

4 Med.Ball squat cleans
4 push-ups feet on the ball

rest :30 seconds

Continue pattern to 14 minutes

TUESDAY NOVEMBER 21, 2023

Warm up!

2:00 Run!
2 Rounds for quality
8 air squats/8 goblet squats 2nd round
8 PVC passthroughs
8/8 single leg Romanian DL
8 scap only pull ups

Then: :30 banded wrist stretch each side/:30 ankle stretch each side

STRENGTH: 20 minutes to establish a 2 rep. Squat Clean - just enough time between reps. for a proper set-up. (Nov. 10)

METABOLIC CONDITIONING :

21 - 15 - 9 reps for time:

box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
calorie row

WEDNESDAY “Monster Mash-Up” NOVEMBER 22, 2023

Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 hips down push ups
10 kettlebell swings - light
10 goblet squats
10 bench dips
10 Russian twists

METABOLIC CONDITIONING :

AMRAP 6 minutes of (or completion and extra rest):

30 KB Swings (overhead)
10 Burpee Box Jump Overs, 24"/20"
20 KB Swings (overhead)
20 Burpee Box Jump Overs, 24"/20"
10 KB Swings (overhead)
30 Burpee Box Jump Overs, 24"/20"

AMRAP 6 minutes of:
500m Row
12 Floor DB Bench Press

AMRAP 6 minutes of:
5 Ring Dips
15 D-Ball slams

*Rest 3 minutes between workouts.

TEAM THURSDAY NOVEMBER 23, 2023 - Thanksgiving Day!

OPEN GYM 8-10am: Sign up early!!

CLEAN YOUR PLATE WORKOUT
For Time:

10 Burpee on plate
20 Squat jumps
30 OH lunge
40 Ground to overhead
50 Russian twists
Run 400m with plate
50 Russian twists
40 Ground to overhead
30 OH lunge
20 Squat jumps
10 Burpee on plate

*Use a plate for all movements!
*Can be done solo or as a team

FRIDAY NOVEMBER 24, 2023 - Black Friday!

GYM CLOSED!!

SATURDAY NOVEMBER 25, 2023

OPEN GYM 0800 - 1000

November 13 - 18, 2023

MONDAY NOVEMBER 13, 2023

Warm up!

2:00 run/bike/row
2 Rounds for quality
:30 single under jumps
8 Mountain climbers
8 Banded press
8 Banded pull aparts
8 Russian twists

STRENGTH : 15 minutes to establish a 1 rep. Strict Press (Nov.2) hopefully as good as your previous 1 rep.

METABOLIC CONDITIONING :

3 rounds for time of:
500-meter row
50 double-unders
15 burpees

TUESDAY NOVEMBER 14, 2023

Warm up!
2 Rounds for quality
8 air squats
8 PVC pass throughs
4/4 single arm DB press
8 glute bridges

Then: 1:00 bottom of squat hold

STRENGTH: 15 minutes to establish a 3 rep. Front Squat. (Nov.3)

METABOLIC CONDITIONING :

Every 5 minutes for 4 rounds complete:
30 AbMat sit-ups/GHD
20 seated D.B. strict press
10 power snatches

**Rest remainder of time in the 5:00 window.

WEDNESDAY “Monster Mash-Up” NOVEMBER 15, 2023

Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 single arm DB high pulls
10 bootstrappers
10 single arm DB presses
10 sit ups

Then:
10 barbell deadlift
10 barbell strict press
10 barbell hang cleans
10 barbell push jerks

Warm up to clean and jerk weight

METABOLIC CONDITIONING :

AMRAP 7 minutes of:
20 Wall Balls, 20/14
5 Clean & Jerks 135/95 - 95/65

AMRAP 7 minutes of:
6 Strict toes to bar
6 single DB alternating Snatch 50/35
12 single DB alternating Devil’s Press

AMRAP 7 minutes of:
40 Double-unders
40 Med.Ball Russian Twists


*Rest 4 minutes between workouts.

TEAM THURSDAY NOVEMBER 16, 2023

Warm up!
2:00 run/bike/row

2 Rounds for quality
8 air squats
8 banded presses
8 banded pull aparts
8 arch/hollow swings
8 hips down push ups

TEAM STRENGTH: 15 minutes to establish a 5 rep. Bench Press

TEAM METABOLIC CONDITIONING :

For Time:
Teams of 2

10 Rounds
5 thrusters 115/85 - should be on the heavier side!
10 push ups
12/10 calories on bike

*One partner completes a full round at a time, other partner rests (each partner does 5 rounds). Goal is about 2:00/round.

FRIDAY NOVEMBER 17, 2023

Warm up!
2:00 run/bike/row

2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 Dead bugs

Then: :30-1:00 each side scorpion stretch with arm at 45 degree angle (warm up for overhead snatch position)

STRENGTH : 20 minutes to develop a 4 rep. quality Power Snatch (take a good set-up between reps.) Nov. 7

METABOLIC CONDITIONING :

Every 2 minutes until the required repetitions cannot be completed in the given time:

Run 200 meters or Bike 12/10 cals
2 Pull-Ups

Run 200 meters or Bike 12/10 cals
4 Pull-Ups

continue adding 2 Pull-Ups per round. IF YOU HAVE BAR MUSCLE-UPS - 1, then 2, then 3, etc.

SATURDAY  NOVEMBER 18, 2023

OPEN GYM 0800 - 1000

November 6 - 11, 2023

Monday November 6, 2023

Warm up!
2:00 run/bike/row

2 Rounds for quality
8 bootstrappers
8 scap push ups
8 goblet squats
8 push ups

Then: :30 banded wrist stretch each side & :30 banded ankle stretch each side

STRENGTH: Establish a 1 rep. Dumbbell Bench Press, Refer to Oct. 26

METABOLIC CONDITIONING :

Complete as many reps as possible in 16 minutes of:
2 front squat
2 deficit push-ups
4 front squat
4 deficit push-ups
6 front squat
6 deficit push-ups

Etc., adding 2 reps to each movement each round.

Can use rings or plates for deficit

TUESDAY NOVEMBER 7, 2023

Warm up!
2:00 run/bike/row

2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 alternating lunges

Then: :30-1:00 each side scorpion stretch with arm at 45 degree angle (warm up for overhead snatch position)

STRENGTH : 20 minutes to develop a 5 rep. quality Power Snatch (take a good set-up between reps.

METABOLIC CONDITIONING :

3 rounds for time of:
20 kettlebell swings
20 Goblet lunges with KB.

♀ 24 kg ♂ 32 kg

WEDNESDAY “Monster Mash-Up” NOVEMBER 8, 2023

Warm up!
2:00 Jump rope! Singles and doubles

1 Round
5 inch worms with seal and down dog
10 banded presses
10 air squats
10 band pull aparts
10 hips down push ups
10 scap pull ups

Warm up hang power clean and push press.

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
30 Double-unders
10 Hang Power Cleans, 95/65
30 Double-unders
10 Push Press, 95/65

AMRAP 8 minutes of:
10 Pull-ups, strict
30 weighted Rolling Get-ups 10#

AMRAP 8 minutes of:
30 Calories, Rowing
10 Push-ups, hand-release

*Rest 4 minutes between workouts.

TEAM THURSDAY  NOVEMBER 9, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
4/4 Single arm DB press
8 Bootstrappers
8 Deadbugs
8 Arch/hollow swings

1:00 trap release stretch

TEAM STRENGTH : 15 minutes to establish a 5 rep. Deadlift (5 week series of 5 - 4 - 3 - 2 & 1 rep.)

TEAM METABOLIC CONDITIONING :

20:00 time frame

Teams of 2

Partner 1: 24/20 Calories on bike (should be about 2:00)
Partner 2: Works through as many reps as possible of:
10 Alternating DB Snatch (53/35)
10 Box jumps
10 Toes to bar

*While one partner completes the bike, the other partner will work through rounds of the three movements. Switch at the end of each bike, and continue where your partner leaves off.

*Work on the reps/rounds cannot begin until the partner is biking.

FRIDAY NOVEMBER 10, 2023

Warm up!

2:00 Run!
2 Rounds for quality
8 air squats/8 goblet squats 2nd round
4/4 single leg Romanian DL with Kettlebell
8 banded good mornings
8 glute bridges

Then: :30 banded wrist stretch each side/:30 ankle stretch each side

STRENGTH: 15 minutes to establish a 3 rep. Squat Clean - just enough time between reps. for a proper set-up. (Oct. 31)

METABOLIC CONDITIONING :

Every 2 minutes until the required repetitions cannot be completed in the given time:

Run 200 meters or 250m row
2 Over the Shoulder alternating Sandbag or D-Ball or Med. Ball

Run 200 meters or 250m row
4 Over the Shoulder alternating Sandbag or D-Ball or Med. Ball

continue adding 2 over the shoulders per round

SATURDAY  NOVEMBER 11, 2023

OPEN GYM 0800 - 1000

Oct. 30 - Nov. 4, 2023

MONDAY  OCTOBER 30, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal & down dog
8 Hips down push ups
8 Bootstrappers
8 Deadbugs

STRENGTH : Deadlift 10 - 10 - 10 - 10 - 10 @50-60% concentrating of maintenance of “perfect form”

METABOLIC CONDITIONING :

For time:
20 - 15 - 10 - 5
box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
calorie row

TUESDAY OCTOBER 31, 2023

HAPPY HALLOWEEN!!!

Warm up!

2:00 Run!
2 Rounds for quality
8 air squats/8 goblet squats 2nd round
8 banded pass through
8 banded good mornings
8 PVC overhead squats

Then: :30 banded wrist stretch each side/:30 ankle stretch each side

STRENGTH: 15 minutes to establish a 4 rep. Squat Clean - just enough time between reps. for a proper set-up. (Oct. 23)

METABOLIC CONDITIONING :

Nancy
5 rounds for time of:
Run 400 meters
15 overhead squats

♀ 65 lb ♂ 95 lb (scale wt. as needed for unbroken reps.)

WEDNESDAY “Monster Mash-Up” NOVEMBER 1, 2023

Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 single arm DB high pulls
10 air squats
10 single arm DB presses
10 bench dips
10 sit ups

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
10 Lateral Burpees over DB
10 alternating DB snatch (50/35)

AMRAP 8 minutes of (or completion and extra rest):
50 - 40 - 30 - 20 - 10 Air Squats
10 Toes to Bar


AMRAP 8 minutes of:
2:00 Plank Hold
10 Ring Dips
10 “V”-Ups

*Rest 3 minutes between workouts.

TEAM THURSDAY NOVEMBER 2, 2023

Warm up!

2:00 run/bike/row
2 Rounds for quality
8 Mountain climbers
8 Banded press
8 Banded pull aparts
8 Russian twists

TEAM STRENGTH : 15 minutes to establish a 2 rep. Strict Press (Oct. 24) hopefully as good as your previous 1 rep.

TEAM METABOLIC CONDITIONING :

24:00 E2MOM (2x through each station)

Teams of 2-3 people

Station 1) Calories ski erg
Station 2) Sled push - switch partners every 50’ (down and back)
Station 4) Calories bike
Station 3) Rope climbs/Pull to standing

*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 NOVEMBER 3, 2023

Warm up!
2 Rounds for quality
1:00 Single unders/1:00 Double unders (2nd round)
8 air squats
4/4 single arm DB press
8 goblet squats (with DB)
8 push ups

Then: 1:00 bottom of squat hold

STRENGTH: 15 minutes to establish a 4 rep. Front Squat. (Oct.27)

METABOLIC CONDITIONING :

10 Rounds for Time of;

40 double-unders
10 single DB alternating Devils Press (5 per side)
40 Russian twists (same DB)

SATURDAY NOVEMBER 4, 2023

OPEN GYM 8 - 10 am

October 23rd - 28th, 2023

Monday October 23, 2023

Warm up!

2:00 run/row/bike/ski
2 Rounds for quality
8 bootstrappers
8 PVC pass throughs
8 goblet squats
8 bench dips

Then: 2 x:30 banded wrist stretch

STRENGTH: 15 minutes to establish a 5 rep. Squat Clean - just enough time between reps. for a proper set-up.

METABOLIC CONDITIONING :

5 rounds for time of:
1 mile (1600 meter) bike ride
5 bar muscle-ups / or 10 Strict dips
10 Sumo KB deadlifts

TUESDAY OCTOBER 24, 2023

Warm up!

2:00 Run!!
2 Rounds for quality
4 inch worms with seal and down dog
8 Banded press
8 Kettlebell swings - warm up weight
8 Scap only pull ups

1-2x :30 calf stretch each side

STRENGTH : 15 minutes to establish a 3 rep. Strict Press (Oct. 17)

METABOLIC CONDITIONING :

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

WEDNESDAY “Mash-Up” October 25, 2023

Warm up!
2:00 single under jumps/double unders

1 Round
10 air squats
10 banded presses
10 banded good mornings
10 barbell front squats
10 barbell strict press
10 barbell deadlifts
10 hollow rocks

Then: Warm up barbell weight for first complex.

METABOLIC CONDITIONING :

AMRAP 7 minutes of:
30 Deadlifts
20 Front Squats
10 Shoulder to Overhead (wt. you can do for 10 Shoulder to Overhead)

AMRAP 7 minutes of::
40 Double-unders
30 AbMat/GHD Sit-ups
20 Dumbbell Push Press, 50's/35's - 35’s/20’s

AMRAP 7 minutes of ladder 10 - 15 - 20 - 25… :
Ring Rows (as level as possible - rings touch chest)
D.Ball/Med. Ball Clean over alternating shoulder
10 Calories Row (yes, they stay at 10 cal.)

Rest 3 minutes between AMRAP’s

TEAM THURSDAY October 26, 2023

Warm up!
2:00 run/bike/row

2 Rounds for quality
8 air squats
8 PVC Passthroughs
8 PVC snatch grip Romanian Deadlifts
8 arch/hollow swings
8 push ups

TEAM STRENGTH: Establish a 2 rep. Dumbbell Bench Press, Refer to Oct. 10

TEAM METABOLIC CONDITIONING :

In Teams of 2, complete the following:

10 Rounds:
10 Power snatches 95/65
10 Bike cals
10 Toes to bar/Knee raises/V-ups
10 Bike cals

*Partition as desired. Teams of 3, 2 partners shadow

FRIDAY OCTOBER 27, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
4/4 single arm DB high pulls
8 goblet squats
4/4 single arm DB presses
8 glute bridges

STRENGTH : 15 minutes to establish a 5 rep. Front Squat

METABOLIC CONDITIONING :

Complete as many reps as possible in 15 minutes of:
2-4-6-8-10 reps of:
DB alternating Hang Power Clean (50/35 - 35/20)
Handstand Push-Ups

SATURDAY OCTOBER 28, 2023

8-10 Open Gym

October 16th-21st, 2023

MONDAY October 16, 2023

Warm up!

2:00 run/row/bike/ski
2 Rounds for quality
8 air squats
8 barbell good mornings
8 Sampson stretches
8 barbell strict press
8 dead bugs

Then: 2 x:30 banded wrist stretch each side

STRENGTH: 15 minutes to establish a 1 rep. Power Clean “touch & go” (Oct. 12)

METABOLIC CONDITIONING :

For time 1/2 Filthy:
25 box jumps / steps
25 jumping pull-ups
25 kettlebell swings (overhead)
25 back step lunges
25 knees-to-elbows
25 D.B. push presses (50/35 - 35/20)
25 D.B. Good Mornings
25 wall-ball shots
25 burpees
25 double-unders (25 singles)

TUESDAY OCTOBER 17, 2023

Warm up!

2:00 Run!!
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Ostrich walk steps
8 Hips down push ups
8 Banded pull aparts

1-2x :30 calf stretch each side

STRENGTH : 15 minutes to establish a 5 rep. Strict Press

METABOLIC CONDITIONING :

AMRAP 12 minutes:

Every 2 minutes until the required repetitions cannot be completed in the given time:

Run 200 meters/400m Bike erg/250m row
10 Sit - Ups

*Add 2 sit - ups after each round

WEDNESDAY “Mash-Up” October 18, 2023

Warm up!
2:00 row/bike/run
1 Round
10 Bootstrappers
10 PVC Passthroughs
10 Barbell deadlifts
10 Barbell hang muscle cleans
10 Barbell strict press
10 Arch/Hollow swings

Warm up barbell complex

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
12 Deadlifts, 185/135
9 Hang Power Cleans, 185/135
6 Push Jerks, 185/135

AMRAP 8 minutes of::
1 - 2 - 3 - 4 - 5…Pull-ups
1 - 2 - 3 - 4 - 5…Burpees

AMRAP in 8 minutes of:
200 m Run carrying Med. Ball 20/14
500 m Row

*Rest 3 minutes between workouts.

TEAM THURSDAY OCTOBER 19, 2023

Warm up!

2:00 run/bike/row
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 PVC overhead squats
8 Push ups

Then: :30 scorpion stretch each side

TEAM STRENGTH : 15 minutes to develop a 1 rep. Overhead Squat with 3 second squat hold (Oct. 9)

TEAM METABOLIC CONDITIONING :

Teams of 2
15:00 AMRAP

200ft shuttle runs
10 synchro burpees
20 partner Russian twist (passing wallball from side to side)

*Shuttle run is down 25' and back 25', one partner runs at a time. Tag out and alternate.
*Synchro burpee is chest on the floor before starting next rep.
*Each twist will count as 1 rep.

FRIDAY  OCTOBER 20, 2023

Warm up!

2:00 bike/row/ski/jog

2 Rounds for quality

4 Sumo stance Inch worms (walk out and back
8 Bent over banded row
8 Air squats
8 Deadbugs

STRENGTH : 15 minutes to establish a 1 rep. Sumo Deadlift (Oct. 13)

METABOLIC CONDITIONING :

Row for meters
2:00 on/1:00 off x 6 (18:00)
*Row at a pace you can sustain for each working interval, so that you can row about the same distance each time.
*Re-set the rower each inteveral and record the meters per round, score is total meters.

SATURDAY  OCTOBER 21, 2023

OPEN GYM 0800 - 1000

October 9th - 14th, 2023

MONDAY October 9, 2023

Warm up!
2:00 run/bike/row

2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 PVC overhead squats

2:00 foam roll and mobilize hips, shoulders, ankles - any area you need for your snatch mobility!

STRENGTH : 15 minutes to develop a 2 rep. Overhead Squat with 3 second hold at bottom Refer to Sept, 29

METABOLIC CONDITIONING :

For time:
30 Deadlifts
20 Front Squats
10 Squat Snatch

rest equal time

15 Deadlifts
10 Front Squats
5 Squat Snatch

Weight should be about 85-90% of your 5 rep. Squat Snatch or a weight that you can confidently complete for 10 reps.

TUESDAY OCTOBER 10, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4 inch worms with seal & down dog
8 Bent over banded rows
8 Bootstrappers
8 Push ups

STRENGTH : Establish a 3 rep. Dumbbell Bench Press, Refer to Sept. 26

METABOLIC CONDITIONING :

For time:

Row 1,000 meters
Rest 3 minutes
Row 750 meters
Rest 2 minutes
Row 500 meters
Rest 1 minute
Row 250 meters

WEDNESDAY “Mash-Up” October 11, 2023

Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 single arm DB high pulls
10 Air squats
10 single arm DB presses
10 bench dips
10 Wallball deadlifts
10 Wallball front squats

METABOLIC CONDITIONING :

AMRAP 8 minutes:
200m run
10 Jump Squats
10 Ring Dips

AMRAP 8 minutes:
10 Medball Cleans, 20/14
10 Push-ups
10 Medball sit ups

AMRAP 8 minutes:
50 Mountain Climbers
10 single DB alternating Devil’s Press
20 alternating DB snatch

*Rest 4 minutes between workouts.

TEAM THURSDAY OCTOBER 12, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
8 Bootsrappers
8 Banded good mornings
8 Banded presses
8 Arch/Hollow swings

TEAM STRENGTH : 15 minutes to establish a team 2 rep. Power Clean “touch & go” Oct. 2

TEAM METABOLIC CONDITIONING :

Teams of 2

For Time:
4 Rounds
30 cal bike
10 Pull ups/ring rows
20 Thrusters (95/65)

3:00 Rest

4 Rounds
30 cal bike
10 Toes to bar/Knee raises/V-ups
20 Power cleans **add weight from thrusters (135/95)

*One partner works at a time. If Team of 3, 2 partners shadow
*Partition reps as desired.

FRIDAY  OCTOBER 13, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back)
8 Hips down push ups
8 Air squats
8 Deadbugs

STRENGTH : 15 minutes to establish a 1 rep. Sumo Deadlift (Sept. 19)

METABOLIC CONDITIONING :

Every 2 minutes until the required repetitions cannot be completed in the given time:

Run 200 meters
1 burpee

Run 200 meters
2 burpees

continue adding 1 burpee per round

SATURDAY  OCTOBER 14, 2023

OPEN GYM 0800 - 1000

Oct. 2nd - 7th, 2023

Monday October 2, 2023

Warm up!

2:00 run/row/bike/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded good mornings
8 band pass through
8 dead bugs

Then: 2 x:30 banded wrist stretch and calf stretch each side

STRENGTH: 15 minutes to establish a team 3 rep. Power Clean “touch & go” Sept. 21

METABOLIC CONDITIONING :

21-15-9 reps for time of:
Pull-ups
Burpee box overs (24/20”)

TUESDAY OCTOBER 3, 2023

Warm up!

2:00 Run!!
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Push ups
8 Banded pull aparts

1-2x :30 calf stretch each side

STRENGTH : 15 minutes to establish a 1 rep. Push Jerk (no press-outs) Sept. 22

METABOLIC CONDITIONING :

10 rounds for time of:
200-m run
10 deficit push-ups (use 2 25# or 45# plates)

WEDNESDAY “Mash-Up” October 4, 2023

Warm up!
2:00 row/bike/ski
2 Round
10 bootstrappers
10 single arm presses
10 goblet squats
10 kettlebell swings
10 arch/hollow swings

Then: Warm up Deadlift

METABOLIC CONDITIONING :

AMRAP 9 minutes of:
20/15 Calories, Air bike
24 Lateral jumps over bar
9 Deadlifts, 275/185

AMRAP 9 minutes of:
500m Row
15 Kettlebell Swings, 53/35
10 Goblet Squats, 53/35

AMRAP 9 minutes of:
400m Run
12 single arm alternating Push Jerks, 50/35 35/20
4 Bar Muscle-ups -or- 6 C2B pull-ups -or- 8 pull-ups

rest 3 minutes between

TEAM THURSDAY October 5, 2023

Warm up!

2:00 run/row/bike/ski
2 Rounds for quality
8 air squats
8 PVC Passthroughs
8 alternating lunges
8 Scap only pull ups

Then: 1:00 bottom of squat hold

TEAM STRENGTH: 15 minutes to establish a 1 rep. team Back Squat refer to Sept. 25

TEAM METABOLIC CONDITIONING :

Teams of 2

20:00 AMRAP
Partner 1: 500m row
Partner 2: Works through:
10 Power cleans
10 Shoulder to overhead
10 Toes to bar

*While one partner completes the row, the other partner will work through rounds of the three movements (the AMRAP). Switch at the end of each row, and continue where your partner leaves off.

*Work on the reps/rounds cannot begin until the partner is rowing.

FRIDAY OCTOBER 6, 2023

Warm up!
2 Rounds for quality
1:00 single unders/2nd minute double unders
8 Air squats
8 Banded good mornings
8 Push ups
8 Glute bridges

STRENGTH : 10 sets of 10 rep. D.B. Bench Press (partner up and steam through!!!)

METABOLIC CONDITIONING :

For time of:
30 Double-Unders
25 Box Reverse Hypers
20 AbMat or GHD
Run 800 meters
20 AbMat or GHD
25 Box Reverse Hypers
30 Double-Unders

SATURDAY  OCTOBER 7, 2023

OPEN GYM 0800 - 1000

Sept. 25th - 30th, 2023

MONDAY SEPT. 25, 2023

Warm up!

2:00 run/bike/row
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC passthroughs
8 Goblet squats
8 scap only pull ups

1:00 each side banded hip stretch

STRENGTH: 15 minutes to establish a 2 rep. Back Squat / refer to Sept. 14

METABOLIC CONDITIONING :

21-18-15-12-9-6 reps for time of:
Dumbbell front squats
Toes-to-bars

♀ 35-lb DBs ♂ 50-lb DBs

TUESDAY SEPT. 26, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
8 Bootstrappers
8 Hips down push ups
8 Banded good mornings
8 Banded pull aparts
8 Bench dips

STRENGTH : Establish a 5 rep. Dumbbell Bench Press

METABOLIC CONDITIONING :

"Elizabeth"
21-15-9 reps for time of:
Squat Clean, 135/95
Ring Dips

WEDNESDAY “Mash-Up” September 27, 2023

Warm up!
2:00 Run!!
1 Round
10 air squats
10 single arm DB high pulls (each arm)
10 single arm DB strict press (each arm)
10 ring rows
5 burpees

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
100m Run
10 jump squats holding dumbbells (50/35)
5 strict pull ups

AMRAP 8 minutes of:
1 mile Air Bike
500m Row

AMRAP 8 minutes of:
5 Devil's Press (50/35)
10 V-ups or GHD sit ups

*Rest 3 minutes between workouts.

TEAM THURSDAY SEPT. 28, 2023

Warm up!

2 Rounds for quality
1:00 single unders/2nd round double unders
4 Sumo stance inch worms (out and back, no push up)
8 Bootstrappers
8 Arch/hollow swings
8 Kettlebell swings

TEAM STRENGTH : 15 minutes to establish a team 1 rep. Sumo Deadlift (Sept. 19)

TEAM METABOLIC CONDITIONING :
In teams of 2 complete the following:
100 Double unders/200 Single unders
100 Pull ups/Ring rows
100 Wall balls
100 Russian Twists

*One partner works at a time. Partition work as desired. Can be any order/set of movements. You do not have to complete all reps before moving on to next movement, just need to complete all reps in any order.

*If a team of 3, 2 partners shadow

FRIDAY  SEPT. 29, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds
8 air squats, pause in the bottom
8 PVC pass throughs
8 Sampson stretches
8 PVC overhead squats

Then 2:00 - stretching tight areas for Overhead squat!

STRENGTH : 15 minutes to develop a 3 rep. Overhead Squat with 3 second squat hold SEPT. 18

METABOLIC CONDITIONING :

Complete as many reps as possible in 12 minutes of:
1 overhead squat @50% of 3 Rep
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps

Continue until time expires, adding 1 overhead squat each round.
Barbell comes from the floor!

SATURDAY  SEPT. 30, 2023

OPEN GYM 0800 - 1000

SEPT. 18th - 23rd, 2023

MONDAY SEPT. 18, 2023

Warm up!
2 Rounds for quality

1:00 Single unders/2nd Rd Double unders
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 PVC overhead squats

2:00 foam roll and mobilize hips, shoulders, ankles - any area you need for your snatch mobility!

STRENGTH : 15 minutes to develop a 5 rep. Overhead Squat with 3 second hold at bottom

METABOLIC CONDITIONING :

5 Rounds for time:
50 Double-unders
30 Hollow Rocks
30 Push-ups
20 KettleBell Swings (Russian)

TUESDAY  SEPT. 19, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back)
8 Hips down push ups
8 Bootstrappers
8 Deadbugs

STRENGTH : 15 minutes to establish a 2 rep. Sumo Deadlift (Sept. 8)

METABOLIC CONDITIONING :

4 rounds for time of:
6 Bar Muscle-ups or Chest to Bar
12 Box step-ups with a pair of DB’s
18/12 Calories, Air Bike

WEDNESDAY “Mash-Up” September 20, 2023

Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 banded presses
10 goblet squats
10 box or bench dips
10 arch/hollow swings

1 rounds
10 Barbell Romanain Deadlifts
10 Hang Power Cleans
10 Strict Press
10 Front Squats

Then: Warm up Squat Clean and Jerk.

METABOLIC CONDITIONING :

AMRAP 9 minutes of::
3 Squat Cleans, 185/135
3 Ring Dips (Muscle-ups)

AMRAP 9 minutes of:
15/10 Calories, Air Bike
50 Single-unders
5 Push Jerks, 155/105

AMRAP 9 minutes of:
200m run
10 Knees-to-elbows
200m run
10 Toes-t-bar
200m run
10 V-ups

*Rest 4 minutes between workouts.

TEAM THURSDAY SEPT. 21, 2023

Warm up!

2:00 run/row/bike/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 banded good mornings
8 band pass throughs
8 dead bugs

Then: 2 x:30 banded wrist stretch and calf stretch each side

TEAM STRENGTH: 15 minutes to establish a team 4 rep. Power Clean “touch & go” Sept.11

TEAM METABOLIC CONDITIONING :

In teams of 2 or 3 complete the following:
For Time:
2000m row
1000m run
500m ski

*Partition as desired. One partner works at a time.

*Stagger the start so that the ski will be open for each team.

FRIDAY  SEPTEMBER 22, 2023

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

STRENGTH : 15 minutes to establish a 2 rep. Push Jerk (no press-outs) Sept. 12

METABOLIC CONDITIONING :

10 Rounds for time:
20/15 calorie row
15 Sit-ups
5 Strict Pull-ups, weighted

(25:00 time cap)

SATURDAY  SEPTEMBER 23, 2023

OPEN GYM 0800 - 1000

SEPT. 11th - 16th, 2023

MONDAY SEPT. 11, 2023

Warm up!

2:00 RUN!
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC good mornings
8 alternating lunges
8 Scap only pull ups

Then: 2x :30 banded wrist stretches

STRENGTH: 15 minutes to establish a 5 rep. Power Clean “touch & go”

METABOLIC CONDITIONING :

AMRAP 20 minutes of:

400m Run
3 Rope Climbs, 15 ft./Pull to standing/6 strict pull ups
20 goblet lunges
10 Toes-to-bar

TUESDAY  SEPTEMBER 12, 2023

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

STRENGTH : 15 minutes to establish a 3 rep. Push Jerk (no press-outs) Sept. 1

METABOLIC CONDITIONING :

"SQT"
3 Rounds for time of:
10 Ground to Overhead (snatch or clean & jerk), 95/65
200m Run

WEDNESDAY “Mash-Up” September 13, 2023

Warm up!
2:00 row/bike/ski
1 Round
10 boot strappers
10 PVC Pass through
10 Hips down push ups
10 Box or bench dips
10 PVC overhead squats

Then: Warm up to your overhead squat weight, then from there, warm up the deadlift.

METABOLIC CONDITIONING :
AMRAP 7 minutes of: 
5 Deadlifts, 275/185
10 Burpees

AMRAP 7 minutes of:
10 Overhead or Front Squats, 135/95
50 Double-unders/100 singles

Amrap 7 minutes of:
5 muscle-ups/10 ring dips
25 wall-ball shots
30/20 calorie bike

*Rest 5 minutes between work

TEAM THURSDAY SEPT. 14, 2023

Warm up!

2:00 RUN!
2 Rounds for quality
8 banded presses
8 air squats
8 hips down push ups
8 arch/hollow swings

TEAM STRENGTH: 15 minutes to establish a 3 rep. team Back Squat refer to Sept. 4

TEAM METABOLIC CONDITIONING :

20:00 AMRAP
@4:00 on/1:00 off (4 Rounds)

24 Cals on row (as a team)
12 Synchro Kettlebell swings - bell up top at same time
12 Partner Russian twists - passing wallball to each side
*Continue where you leave off after each rest

FRIDAY SEPT. 15, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
8 Air squats
8 Banded press
8 Push ups
8 Arch/hollow swings

STRENGTH : Establish a 1 rep. Bench Press

METABOLIC CONDITIONING :

21-15-9 reps of:
GHD / AbMat sit-ups (2x reps. 42 - 30 - 18)
Push Press, 115/75
Chest-to-bar pull-ups

SATURDAY SEPT. 16, 2023

OPEN GYM 0800 - 1000

Sept. 4th - 9th, 2023

MONDAY SEPT. 4, 2023

Warm up!

2:00 RUN!!
2 Rounds for quality
8 goblet squats
8 strict DB Presses (both arms together)/Pike HSPU (2nd round)
8 glute bridges
8 ring rows (1st round)/8 ring dips (2nd round)

Then: 1:00-2:00 banded ankle stretch

STRENGTH: 15 minutes to establish a 5 rep. Back Squat

METABOLIC CONDITIONING :

For time:
Run 800 meters
Then, 4 rounds of:
   2 strict muscle ups
   4 strict handstand push ups (no Abmat)
   8 kettlebell swings (70/53)(53/35)

Scale, 4 rounds of:
   4 toe supported strict muscle ups or 8 strict pull ups
   6 strict HSPU on AbMats or Pike HSPU
   8 kettlebell swings
Then, run 800 meters

TUESDAY SEPT. 5, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal and down dog
8 Banded pull aparts
8 Banded good mornings
8 Push ups

STRENGTH : Establish a 2 rep. Bench Press for a heavy four cycles (Aug 22)

METABOLIC CONDITIONING :

2016 CrossFit Games Event 10 - 100%

For time:
40 box jumps
20 D-ball cleans

♀ 24-in box, 100-lb cleans
♂ 30-in box, 150-lb clean

WEDNESDAY “Mash-Up” September 6, 2023

Warm up!
2:00 row/bike/ski
1 Round
10 Bootstrappers
10 Single arm DB high pull (each arm)
10 Hips down push ups
10 Single arm DB strict press (each arm)
10 Arch/Hollow swings

Then: Warm up all three DB weights and pull ups/bar muscle ups.
Set out equipment.

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
8 alternating single arm DB thruster
8 Burpees
8 Pull-ups/Ring rows

AMRAP 8 minutes of:
6 alternating single DB thruster (next heavier DB)
6 Lateral burpee over DB
6 Chest-to-bar Pull-ups/Pull ups

AMRAP 8 minutes of:
4 alternating single DB thruster (next heavier DB)
4 Burpee Box Jump Overs, 24"/20"
4 Bar Muscle-ups/Chest to Bar Pull up

*Rest 4 minutes between workouts.

TEAM THURSDAY SEPT. 7, 2023

Warm up!

2:00 Run/Bike/Row/Ski
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 PVC overhead squats

2:00 foam roll and mobilize hips, shoulders, ankles - any area you need for your snatch mobility!

TEAM STRENGTH : 15 minutes to establish a best 1Rm Squat Snatch (refer to Aug 28)

TEAM METABOLIC CONDITIONING :

10 Rounds for time:
250m row
10 Power cleans
10 Toes to bar or V-ups

*One partner works at a time. Will not share reps. One partner must complete all reps of each movement, then alternate until all work is done. ExampleL Partner 1 completes 250 row, Partner 2 completes 10 Power cleans, Partner 1 completes Toes to bar, Partner 2 completes row, Partner 1 to completes cleans, Partner 2 completes Toes to bar, etc.

FRIDAY  SEPT. 8, 2023

Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back)
8 Hips down push ups
8 Bootstrappers
8 Deadbugs

STRENGTH : 15 minutes to establish a 3 rep. Sumo Deadlift (compare to your 3 rep. regular??? & Aug. 29)

METABOLIC CONDITIONING :

Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 185 lb ♂ 275 lb

Rest 1 minute. Repeat for a total of 5 cycles.

SATURDAY  SEPT. 9, 2023

OPEN GYM 0800 - 1000

Aug. 28th - Sept. 2nd, 2023

MONDAY  AUGUST 28, 2023

Warm up!

2:00 Run/Bike/Row/Ski
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 PVC overhead squats

2:00 foam roll and mobilize hips, shoulders, ankles - any area you need for your snatch mobility!

STRENGTH: 15 mins. to work on / establish a 2 rep. Squat Snatch (technique, mobility and quality) August 17

METABOLIC CONDITIONING :

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 30-lb. DBs ♂ 45-lb. DBs

TUESDAY  AUGUST 29, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back)
8 Kettlebell swings - light/medium weight
8 Bootstrappers
8 Hips down push ups

STRENGTH : 15 minutes to establish a 5 rep. Sumo Deadlift (compare to your 5 rep. conventional)

METABOLIC CONDITIONING :
For time:

1,000-meter row
Then, 5 rounds of:
  15 push-ups
  25 KB swings (overhead)

WEDNESDAY “Mash-Up” AUGUST 30, 2023

Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 Banded presses
10 Banded good mornings
10 Arch/hollow swings
10 Pike Handstand push ups

1 Round
10 Barbell Romanian DL
10 Barbell Front Squats
10 Barbell Strict Press

Then: Warm up to your 50% Squat Clean and a Jerk - plan your weights for the workout.

METABOLIC CONDITIONING :

AMRAP 7 minutes of:
5 Toes-to-bar
3 Ring Dips, strict
1 Power Clean (70%)

Amrap 7 minutes of:
5 Strict HSPU/Box HSPU
2 Box Jumps, 30"/24"
1 Squat Clean (60%)

Amrap 7 minutes of:
3 Wall Walks
2 Clean & Jerks (50%)
100m Run up hill and back

*Rest 5 minutes between workouts.

TEAM THURSDAY  AUGUST 31, 2023

Warm up!
2 Rounds for quality
1:00 single unders/1:00 Crossover single unders
8 KB goblet squats
4/4 Single arm press with KB
8 glute bridges
4/4 single arm thrusters with KB

TEAM STRENGTH: 15 minutes to establish team 1 rep. Thruster total (refer to Aug. 21)

TEAM METABOLIC CONDITIONING :

For Time:
In teams of 2 complete the following:
800m run
100 Wallballs
100 Box jumps
100 Abmat sit ups
100 Crossover Single unders!! Or 200 Single unders

*One partner works at a time. Other partner rests. Partition work as desired.

*If a team of 3, 2 partners shadow

FRIDAY  SEPTEMBER 1, 2023

Warm up!

2:00 Row!
2 Rounds for quality
4/4 World’s greatest stretch
4/4 Single Arm DB Strict Press
8 Goblet squats
8 Russian twists

STRENGTH : 15 minutes to establish a 5 rep. Push Jerk (no press-outs)

METABOLIC CONDITIONING :

For total time:

Row 1500 meters - rest is equal time to row

Row 1000 meters - rest is equal time to row

Row 500 meters

SATURDAY  SEPTEMBER 2, 2023

OPEN GYM 0800 - 1000

AUG. 21st - 26th, 2023

MONDAY  AUGUST 21, 2023

Warm up!

2:00 Row/Run/Bike/Ski
2 Rounds for quality
8 goblet squats
4/4 single arm press with KB
8 scap only pull ups
8 Russian twists with KB

STRENGTH: 15 minutes to establish 2 rep. Thruster (refer to Aug. 10)

METABOLIC CONDITIONING :

Complete as many rounds as possible in 20 minutes of:
Row 300 meters
3 rope climbs , 15 ft or Rope pull to standing

TUESDAY  AUGUST 22, 2023

Warm up!
2 Rounds for quality
1:00 single under jumps/ 2nd minute double unders
4 Inch worms with seal and down dog
8 Banded pull aparts
8 KB Romanian DLs
8 Push ups

STRENGTH : Establish a 3 rep. Bench Press for a heavy four cycles (Aug. 15)

METABOLIC CONDITIONING :
For time:
100 double-unders
50 AbMat sit-ups
50-ft handstand walk -or- 1 minute plank hold
50 AbMat sit-ups
100 double-unders

WEDNESDAY “Mash-Up” AUGUST 23, 2023

Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 Banded good mornings
10 Scap only pull ups
10 Bootstrappers
10 Box or bench dips

Then: Warm up the deadlift and DB Bench Press

METABOLIC CONDITIONING :

AMRAP 9 minutes of:
10 Goblet Squats
5 Strict Pull-ups

AMRAP 9 minutes of:
2 Deadlifts, 70% 1RM
5 Strict Ring Dips

AMRAP 9 minutes of:
5 D.B. Bench Press (70%)
15 second L-sit or L-sit leg raises

*Rest 4 minutes between workouts.

TEAM THURSDAY  AUGUST 24, 2023

Warm up!

2:00 Bike/Row/Ski — pick the machine you’ll do in the workout!
2 Rounds for Quality
4/4 World’s greatest stretch
8 Alternating Front Rack rotations with barbell
8 Barbell front squats
8 Glute bridges

Then: 1:00 bottom of the squat hold, can use support
Can move around, stretch into hips and calves

TEAM STRENGTH: 1 rep. Front Squat week 3 (refer to August 14)

TEAM METABOLIC CONDITIONING :

15:00

Teams of 3!

Partner 1: Completes 1 Round of:
10 Hang power cleans (95/65)
10 Shoulder to overhead

Partner 2: Max effort burpees in the time it takes for Partner 1 to complete 1 Round

Partner 3: Rests

*Partner 1 and 2 must work at the same time. If one take a break, the other must too.

*Each partner can have their own barbell

*If there is a team of 2, then each partner will alternate Part 1 and Part 2, both taking a rest for the equal amount of time to complete the round. For example, Partner 1 does barbell, Partner 2 does burpees, this takes 1:00, both rest for 1:00 then Partner 2 does barbell and Partner 1 does box jumps, this takes :50 so rest :50, switch.

*Select a weight that can be completed UB for at least 3 rounds.

FRIDAY  AUGUST 25, 2023

Warm up!

2:00 Run!
2 Rounds for quality
8 Air squats
8 Banded press
8 Alternating box step ups
8 Banded pull aparts

STRENGTH : 15 minutes to establish a 1 rep. Push Press (refer to August 11)

METABOLIC CONDITIONING :

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

SATURDAY  AUGUST 26, 2023

OPEN GYM 0800 - 1000

AUG. 14th - 19th, 2023

Monday  AUGUST 14, 2023

Warm up!

2:00 Bike/Row/Ski — pick the machine you’ll do in the workout!
2 Rounds for Quality
4/4 World’s greatest stretch
8 Alternating Front Rack rotations with barbell
8 Barbell front squats
8 Glute bridges

Then: 1:00 bottom of the squat hold, can use support
Can move around, stretch into hips and calves

STRENGTH: 2 rep. Front Squat week 3 (refer to August 3)

METABOLIC CONDITIONING :

Complete as many meters as possible in 18 minutes on a machine of your choice:
Bike
Row
Ski Erg

TUESDAY  AUGUST 15, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal and down dog
8 Banded pull aparts
8 KB Romanian DLs
8 Push ups

STRENGTH : Establish a 5 rep. Bench Press for a heavy four week cycle

METABOLIC CONDITIONING :

Complete as many rounds as possible in 10 minutes of:

30-second L-sit from the floor or L-sit raises
10 odd-object cleans (alternating / not over the shoulder)

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

WEDNESDAY “Mash-Up” AUGUST 16, 2023

Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 DB deadlifts
10 DB strict presses
10 Box or bench dips
10 DB Front squats

Then: Warm up DB Clean and Jerks, Devil’s Press, and Front Squats
Start with a moderate weight and then do one set of 3 of each movement with working weight

METABOLIC CONDITIONING :

AMRAP 9 minutes of:
Half way up the hill DB Farmer's Carry, 50's/35's
20 D.B. Clean & Jerks (same DB’s)

AMRAP 9 minutes of:
7 Devil’s Presses 50/35
7 DB Front Squats

AMRAP 9 minutes of::
15 Dips or 3 Ring Muscle ups
100 Single-Unders
max. Handstand or Plank Hold (1 rep for each second)

rest 4 minutes between each

TEAM THURSDAY  AUGUST 17, 2023

Warm up!

2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 PVC overhead squats
8 Scap only pull ups

2:00 foam roll and mobilize hips, shoulders, ankles - any area you need for your snatch mobility!

TEAM STRENGTH: 15 mins. to work on / establish a 3 rep. Squat Snatch (technique, mobility and quality) August 7

TEAM METABOLIC CONDITIONING :

As a team of 2 or 3 complete the following (second number is for teams of 3):
60/90 Calorie bike
50/75 Hang power cleans (95/65)
40/60 Pull ups
30/40 Toes to bar or V-ups
20/30 Push press @same weight as cleans
10/15 Rope pull to standing or Rope climb (if proficient!)

*Each partner can have their own barbell

*Teams of 3 will take a little longer!

CASH OUT (Optional)

3-4 Rounds for quality
:30 hollow hold
:30 arch hold
:30 rest

FRIDAY  AUGUST 18, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
8 Bootstrappers
8 Hips down push ups
8 Banded good mornings
8 Russian twists

STRENGTH : Deadlift 1 reps. (refer to Aug. 8) this is a go for heavy cycle / your best!

METABOLIC CONDITIONING :

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters

SATURDAY  AUGUST 19, 2023

OPEN GYM 0800 - 1000

Aug. 7th - 12th, 2023

Monday  AUGUST 7, 2023

Warm up!

2:00 RUN!
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 PVC overhead squats

2:00 foam roll and mobilize hips, shoulders, ankles - any area you need for your snatch mobility!

STRENGTH: up to 15 minutes to work on / establish a 5 rep. Squat Snatch (technique, mobility and quality)

METABOLIC CONDITIONING :

Nancy
5 rounds for time of:

400-m run
15 overhead squats

♀ 65 lb ♂ 95 lb

TUESDAY  AUGUST 8, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal and down dog
8 Banded good mornings
8 Banded presses
8 Glute bridges

1:00 banded trap stretch

STRENGTH : Deadlift 2 reps. (refer to July 28) this is a go for heavy cycle

METABOLIC CONDITIONING :

Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

WEDNESDAY “Mash-Up” AUGUST 9, 2023

Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 PVC Pass through
10 Hips down push ups
10 Goblet squats
10 Arch/hollow swings

Then: Warm up thruster, power cleans, and pull ups

METABOLIC CONDITIONING :

Timer 0 - 8 minutes do 21-15-9 reps for time of:
Thrusters, 95/65
Bar-facing Burpees

Timer 8 - 16 minutes do 21-15-9 reps for time of:
Power Clean, 95/65
Bar-facing Burpees

Timer 16 - 24 minutes do 21-15-9 reps for time of:
Chest-to-bar Pull-ups
Bar-facing Burpees

*Rest is your finish in the 8 minute window

TEAM THURSDAY  AUGUST 10, 2023

Warm up!

2:00 bike/job/row/ski
2 Rounds for quality
8 banded presses
8 air squats
8 push ups
8 arch/hollow swings

TEAM STRENGTH: 15 minutes to establish a team total 3 rep. Thruster (refer to July 31)

TEAM METABOLIC CONDITIONING :

24:00 EMOM

Teams of 2-3 people
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

2 Rounds
Station 1) Max calories Echo Bike or Ski Erg
Station 2) Tire flips outside!
Station 3) Burpee box get overs - one partner at a time
Station 4) Toes to bar or V-ups

*Record total reps for each movement

CASH OUT (Optional)
3-4 Rounds for quality
:30 hollow hold
:30 arch hold
:30 rest

FRIDAY  AUGUST 11, 2023

Warm up!

*New format
2 Rounds for quality
1:00 single unders/double unders 2nd round
4/4 World’s greatest stretch
4/4 Single arm DB strict Press
8 Russian twists

Then:
2x :30 calf stretch each side

STRENGTH : 15 minutes to establish a 1 rep. Push Press (refer to August 1)

METABOLIC CONDITIONING :

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

♀ 35-lb DBs ♂ 50-lb DBs

SATURDAY  AUGUST 12, 2023

0800 - 1000 OPEN GYM

July 31st - Aug. 5th, 2023

Monday  JULY 31, 2023

Warm up!

2:00 run/bike/row/si
2 Rounds for quality
4/4 World’s greatest stretch
4/4 Single arm DB strict Press
8 DB Front rack squats
8 Russian twists

Then: 2:00 foam roll lats and quads, stretch into wrists and ankles

STRENGTH: 15 minutes to establish a 5 rep. quality Thruster (refer to June 22)

METABOLIC CONDITIONING :

3 Rounds for time
20/15 calorie bike or row
10 Alternating DB snatch
10 Alternating Lunges with single DB - can be held in anyway
Rest 1:30

TUESDAY  AUGUST 1, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 banded press
8 Sampson stretch
8 scap only pull ups

Then: 1:00 quadruped wrist stretch

STRENGTH : 15 minutes to establish a 2 rep. Push Press (refer to July 24)

METABOLIC CONDITIONING :

10 minute ladder of:
Squat Clean Thrusters (65/45)
Rope Climb (scale climbs from laying to standing)

1 - 1, 2 - 2, 3 - 3…

WEDNESDAY “Mash-Up” AUGUST 2, 2023

Warm up!
2:00 Easy run - everyone!
1 Round
10 air squats
10 PVC Pass through
10 Hips down push ups
10 Arch/hollow swings
10 Alternating box step ups

Then:
2x :30 calf stretch each side

METABOLIC CONDITIONING :

AMRAP 8 minutes of:
300m Run
3 Rounds of "Cindy" (5 pull ups, 10 push ups, 15 squats)

AMRAP 8 minutes of:
200m Run
21 Bar-facing Burpees
300m Run
15 Bar-facing Burpees
400m Run
9 Bar-facing Burpees

AMRAP 8 minutes of:
200m Run
30 Box Jumps, 24"20"

*Rest 4 minutes between workouts.

TEAM THURSDAY  AUGUST 3, 2023

Warm up!

2:00 Row! everyone!
2 Rounds for quality
8 goblet squats
8 PVC pass throughs
8 KB Romanian deadlifts
8 Alternating Front Rack rotations with barbell

Then: 1:00 bottom of the squat hold, can use support
Can move around, stretch into hips and calves

TEAM STRENGTH: 3 rep. Front Squat (refer to July 25)

TEAM METABOLIC CONDITIONING :

Alternating 1 minute intervals in a 20 minute window:
Max Calories, Row working in teams of 2.

note Team score and Individual score in calories

CASH OUT ( Optional)

3-4 Rounds for quality
:30 right side plank
:30 left side plank
:30 hollow hold

FRIDAY AUGUST 4, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with seal and down dog
4/4 Single arm DB strict press
8 Jumping squats
8 Push ups or hips down push ups

STRENGTH : 15 minutes to establish a 2 rep. Close Grip Bench Press. (refer to July 27 )

METABOLIC CONDITIONING :

5 Rounds for time, or not:
10 Hammer Strikes
10 Goblet Squats with DB
10 single alternating Dumbbell Push Jerk
10 Knees-to-elbows
10 Over the Wall

SATURDAY AUGUST 5, 2023

0800 - 1000