1. Clean and Jerk
Thursday 2.15.2018
Love from the noon class!!
1. “Buckle Up”
AMRAP 3:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (30’s/25’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (40’s/30’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (50’s/35’s)
35 AbMat Sit-ups
Max Calorie Row
2. ROMWOD/Movement Vault
Wednesday 2.14.2018
They moved 3,800 pounds!!!
1. “Eighteen Wheeler”
AMRAP 18:
12/9 Cal Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
2. Barbell Conditioning
For Time:
30 Power Snatches (155/105)
3. Overhead Squat
Build to a Heavy Set of 10
Tuesday 2.13.2018
Group Shot!
1. Push Press
5 Sets of 3
2. “Waterworks”
For Time:
50/35 Calorie Row
40 Kettlebell Swings (70/53)
30 Push Press (135/95)
40 Kettlebell Swings (70/53)
50/35 Calorie Row
3. Midline
Not For Time:
27-21-15-9
GHD Sit-Ups
Empty Barbell Good Mornings
Monday 2.12.2018
Getting SMurphy!
1. “Elizabeth”
21-15-9:
Squat Cleans (135/95)
Ring Dips
2. Pausing* Front Squat
1 Rep On the Minute x 10
*2 Second Pause in Bottom
3. Skills
For Time:
100 Double Unders
10 Bar Muscle Ups
80 Double Unders
8 Bar Muscle Ups
60 Double Unders
6 Bar Muscle Ups
40 Double Unders
4 Bar Muscle Ups
20 Double Unders
2 Bar Muscle Ups
Friday 2.9.2018
Friday is on the horizon
1. “Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy
2. Clean and Jerk
On the :90 Seconds x 7:
Power Clean + Hang Squat Clean + Front Squat
Thursday 2.8.2017
Keep breathing to keep moving.
1. “Onesies”
Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups
Conditioning
1 Minute Bike Calories
500 Meter Row
Wednesday 2.7.2018
Determination
1. Thruster
Build to a Heavy Set of 3 from Rack
2. “Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)
3. Conditioning
Every :90 Seconds x 7 Sets:
7 Toes to Bar
7 Burpee Box Jump Overs (24/20)
Tuesday 2.6.2018
Good thing we freed up some space, so many activities!
1. “Come Clean”
AMRAP 3:
24 Box Jump Overs (24/20)
18/12Calorie Assault Bike
Max Power Cleans (115/80)
rest 3 minutes
AMRAP 3:
21 Box Jump Overs (24/20)
15/10Calorie Assault Bike
Max Power Cleans (135/95)
rest 3 minutes
AMRAP 3:
18 Box Jump Overs (24/20)
12/8 Calorie Assault Bike
Max Power Cleans (155/105)
rest 3 minutes
AMRAP 3:
15 Box Jump Overs (24/20)
9/6 Calorie Assault Bike
Max Power Cleans (185/135)
2. Handstand Push Ups
Max Reps Strict HSPU
Rest 2:00
Max Reps Strict HSPU
Monday 2.5.2018
Never Given. Always Earned.
1. Overhead Squat
Heavy Single
2. “Over and Over”
9-15-21:
Chest to Bar Pull-ups
Burpees
Overhead Squats (95/65)
3. Snatch
From Blocks (Knee Level)
7 Sets of 2:
1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%
Final three sets: Build as you see fit.
Friday 2.2.2018
Goals: Set them. Work Hard. Reach Them. Repeat.
1. “Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups
Thursday 2.1.2018
Twinning
1. GOAT Day!
EMOM 30
Min 1: Choice
Min 2: Choice
Min 3: DB FR Lunge Steps
2. ROMWOD/Movement Vault
Wednesday 1.31.2018
When you're ready to leave and your dad still has some flying to do
1. 3-Position Power Clean
Build to a Heavy Complex
2. “Hangover”
3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees
3. Strict Handstand Push-ups
Max Strict Handstand Push-ups
Rest 2:00
Max Strict Handstand Push-ups
4. Row Conditioning
5 Rounds:
35/25 Calorie Row
Rest 1:00 between efforts
Tuesday 1.30.2018
Happy Tuesday!!
1. "Opening Day"
For Time:
21 – 15 – 9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
2. Midline
Not For Time:
35 GHD Sit-Ups
35 Hip Ext
25 GHD Sit-Ups
25 Hip Ext
35 AbMat Sit-Ups
35 Supermans
20 AbMat Sit-Ups
20 Supermans
3. Ring Muscle-Ups
AMRAP 3:
Ring Muscle-Ups
Rest 2:00
AMRAP 2:
Ring Muscle-Ups
Rest 1:00
AMRAP 1:
Ring Muscle-Ups
Monday 1.29.2018
Flippin' Murrays
1. “Water Power”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)
2. Snatch Primer
On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%
2. Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.
Friday 1.26.2018
when you realize just how far you've come...
1. “Chip Shot”
AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups
2. Power Snatch
EMOM 12
Min1: 3 P.Snatch @ 74%
Min2: 2 P.Snatch @ 78%
Min3: 1 P.Snatch @ 82%
Min4: Rest
3. Midline
Accrue 2 min Lsit Hold*
*Every break, 10 abmat sit ups
Thursday 1.25.2018
Guess what time of year it is!
1. Sumo Deadlift
Build to a Heavy 3-Rep
2. “Lung Butter”
Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
7/5 Calorie Assault Bike
150′ Shuttle Sprint
*Switch every round
3. Movement Vault/ ROMWOD
Wednesday 1.23.2018
You go, I go
1. "Slap Happy"
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
2. Accessory
3 Sets:
12 Good Mornings
12 DB Rows (each side)
40 Banded Pull Aparts
3. 3K Recovery Row
Tuesday 1.22.2018
Just a couple of bros in blue
1. "Handlebars"
4 Rounds of:
21/15 Cal AB
15 T2B
7 Power Clean and Jerk (155/105)
2. Midline
Not For Time
4 Sets of:
7 Glute Ham Raises
14 Pausing Hip Extensions
21 GHD Sit Ups
3. Gymnastic Conditioning
Muscle Ups
7 Rounds
:20 Max Muscle Ups
:40 Rest
Monday 1.21.2018
37 Sections!