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Friday, November 16, 2018

Warmup
20/16 cal row
15 squats
10 empty bar power clean and push press
10 knee pushups

Back squats
5 sets of 3 (80%++)

2 sets
8 Burpee box get overs (42"/36")
16 wall balls
8 power clean and jerks (63%)
16 wall balls
8 Burpee box get overs
Rest 3min b/t sets

Rowing
1x 800/650m
4x 200/160m
30s rest b/t all

Thursday, November 15, 2018

Thursday, November 15, 2018

If you missed a day this week, do that day.

Otherwise, it’s a recovery day.

EMOM 24
1. 40s Bike
2. 40s Row
3. 40s Double Unders
4. 40s Alternating V-Ups
*Slow jog until the end of each minute

Then
Practice something you’re not good at.

Tuesday, November 13, 2018

Tuesday, November 13, 2018

AMRAP 3Max clusters (Squat Clean Thrusters)
Light RX thruster weight
3:00 rest

AMRAP 3
Max clusters
Heavy RX thruster weight
3:00 rest

AMRAP 3
Max Clusters
Heavier than your Heavy RX thruster weight
rest

For time;
3 rounds
10 Cleans @ 65%
10 Bench Presses @ 65%
directly into
6 rounds
3L forward sled
20 pushups

Monday, November 12, 2018

Monday, November 12, 2018

Warmup
2 rounds
15s hard bike
45s easy bike
15s hard bike
20 ring rows
10 inchworms

For time
21-15-9
Bike cals
Jumping pullups
Burpees to bar (6" above reach)

3min rest

15-12-9 for second round

For time
100 double unders
40/35 Cal row
20 overhead squats (135/95)

Rest 3:00
20 overhead squats (135/95)
40/35 Cal row
100 double unders

Shweaty Saturday, Nov 10, 2018

Sat, November 10, 2018

Warmup
AMRAP 12
20/16 cal row
10 inchworms, (moving from now on)
10 double KB deadlifts, start light
10 DB snatches

Squats
2 Rounds For Time
12@ 50%
10@ 58%
8@ 66%
6@ 74%
4@ 82%
5 min rest bt Rds

4 Rounds
30/24 cal bike
20 chest to bar pullups

Friday November 9 2018

Friday, November 9, 2018

Make sure all boxes and bars are set up and ready to go before starting. You have only 1 minute after your burpees to change weights.
20 minute time cap20 thrusters (95/65)20 burpee box jump overs (24/21)
Rest 1:00
30 thrusters (85/55)
30 bar facing burpees
Rest 1:00
40 thrusters (75/45)
40 lateral burpees over bar

8 min time cap
5 rounds
6 HARD ring rows to standing
6 heavy DB push presses (60/40)
Rest 2:00
10 min time cap
6 rounds for time
25 GHD/weighted situps
20 hand-release push-ups

Tuesday, Nov 6, 2018

Tuesday, November 6, 2018

Warmup
3 rounds
20s bike sprint
40s bike easy
20 plate hops
8 squats
8 ring rows

4 rounds
6 power snatch (55%)
1 legless rope climb/2 heavy rope pulls

Rest 3-5 min

4 rounds
6 power cleans (55%)
2 rope climbs/2 light rope pulls

Rest

4 rounds
20/16 cal bike sprint
4 lengths forward sled pull
Rest 2 min bt Rds

Monday November 5, 2018

Monday, November 5th, 2018

Snatches
min 0-10 minutes
3-5 sets of 4 reps, first set at 68%
start deadlifts immediately after 5th set or 10th minute

Deadlifts
min 10-23
3-4 sets of 5 reps, first set at 72%

METCON
12 min time cap
15-12-9
Power cleans (55%)
DB shoulder press (heavy)

METCON
60 ghd/ weighted situps
40 DB snatch (70/50)
20 ring rows to standing (as low as possible, use your hips)

Sunday Nov 4

Sunday, November 4, 2018

Do the workout from the last day you missed.

Or

Warmup
AMRAP 12
20/16 calories
8 moving inchworms
10 squats
10 ring rows
0:30 HS hold
0:30 hollow hold

Squat
EMOM 10
2 reps, adding weight each min.
First set at 60%

AMRAP 20
80/65 cal bike
20 box jumps overs (18"/15")
20 push-ups
15 stationary lunges per side
20 Ring rows

Second round – 60/50 cal
Third round – 40/32 cal
Fourth round – 20/16 cal

Saturday, November 3rd, 2018

Saturday, November 3, 2018

6 min cap20/16 Cal row8 bar muscle ups
20 HSPU or barbell shoulder press
8 bar muscle ups
20/16 Cal row

3min rest

12 min cap
30/24 Cal row
12 bmu
20 HSPU or bb shoulder press
12 bmu
30/16 Cal row

Rest

8 min cap
50 toes 2 bar or 80 knees to elbows
* Every time you break, do 5 bench presses @75%

Rest

8 min cap
80 bench presses @45%
* Every time you break, do 5 T2B or 8 K2E

Friday, November 2nd, 2018

Friday, November 2, 2018

Warmup
AMRAP 10
1:30 bike
10 double kettlebell deadlift
10 DB shoulder press
0:45 plank

METCON
2 rounds, 3 min rest bt rounds
12-9-6
Double DB snatch
Burpees to a bar (6 inches above reach)

METCON
2 rounds, 3 min rest bt rounds
27-18-9 / 22-15-7
Bike
3-2-1
Rope climb/pull

Power cleans
3 touch n go reps
EMOM until failure
Start at 55% of Max and add 5# each min

Danielle’s Birthday Workout (Thurs, Nov 1)

Thursday, November 1st, 2018

Do the workout from the last day you missed.

If you didn’t miss any workouts this week, do the following.

Bike or row
10 rounds
1:00 on, 1 min rest

E5MOM 25
1:00 Hollow Body
6 lengths of farmer Carry on your toes
1:00 shin-banded march with the red band

Bike or row until 5 min is up

Wednesdays workout

Warmup
Amrap 8
2:00 row
16 alternating v-ups
16 squats

Back squats AND
4 sets of 6 at 68%+
Standing DB Rows (2DBs)
4x 10-12 reps heavy with good form

METCON
4x 3:30 on/ 1:00 rest bt rounds
20/16 Cal row
20 toes 2 bar
25 wallballs
Rest

Hip thrusts AND
3 sets of 8, heavy with good form
DB curls
3 sets of 8-12, heavy with good form

Tuesdays workout

Tuesday, October, 30, 2018

3 rounds (12 min cap)
21/18 cal bike
12 lateral burpees over the bar
100′ front rack walking lunge 2 DBs (50/35)

E2MOM 12
250m/215m row
50 double unders

METCON
75 GHDs/weighted situps
50 db power cleans (50/35)
25 deficit handstand push-ups /DB Shoulder Press HEAVY

Mondays workout

Monday, October 29, 2018

WARMUP
Amrap 10
1:00 bike or row
8 moving inchworms
12 ring rows
30s handstand hold

METCON
2 Rounds
8 ring muscle ups /ring row to stand
50′ handstand walk (20 HS taps)
8 ring muscle ups /ring row to stand
Rest 1:00
2 rope pulls
50′ handstand walk (20 HS taps)
2 rope pulls
rest 1:00

Bench Press and Strict Pullup
3×3 @ 80%++

METCON
3 rounds
15 pushups
7 deadlifts (65%)

rest 2:00
3 rounds
12 pushups
6 deadlifts (65%)

Sunday’s workout

Sunday, October 28, 2018

Do either Friday’s or Saturday’s workout if you missed one of them.

Or.

RECOVERY DAY

Bike or Row
30s sprint
30s rest
30s sprint
25s rest
30s sprint
20s rest
30s sprint
15s rest
30s sprint
10s rest
30s sprint

METCON
20 min cap
50/40 calories
40 kettlebell swings
30 box jumps
20 goblet squats (kettlebell)
10 burpees
20 goblet squats
30 box jumps
40 kettlebell swings
50/40 calories

E2MOM until the end of class
2 Sled forwards pulls
Start heavy and add weight each round