Saturday 2.24.18

Hustle

Performance
Teams of 2
For Time: 5 Rounds
6 Back Squats @ 70% of 1 RM
12 Box Jump Overs 20″ (everyone)
200m Run

 

*One partner completes a full round then switch.
Each partner completes 5 rounds.
Bars to be taken from the rack
Lifestyle
Same as performance
Rehab Upper
Same as performance
Rehab Lower
6 Rounds
35/30 calorie bike
*rest 90 seconds between rounds

Friday 2.23.18

18.1

 

Performance
AMRAP 20
8 Toes to Bar
10 Dumbbell hang clean to overhead 50/35 (5 per arm)
14/12 Calorie Row

 

Thursday 2.22.18

Goat Day

Accessory: Choose one of the following options
Option 1: Shoulder Strength & Stability
Crossover Symmetry Iron Scap
Bottoms up Kettlebell Press: 3 x 10 (per arm)
Option 2: Shoulder Mobility
Subscap Release: 1 x 1 min (per)
Banded Lat Stretch: 1 x 1 min (per)
Prone Pec Stretch: 2 x 1 min (per)
OHS Therapy: Accumulate 20 reps
*perform by holding PVC with an open hand like a platter
Option 3: Hip Mobility
Couch Strech: 1 x 2 min (per)
Banded Pigeon Stretch: 1 x 2 min (per)
Double Banded Hamstring Stretch: 1 x 2 min (per)
Squat Therapy: Accumulate 20 reps
Goat Work
Alternating for 12 minutes
minute 1: movement 1
minute 2: movement 2

Wednesday 2.21.18

Work-it-Wednesday

Performance
AMRAP 4
15/12 Calorie Bike
300′ Shuttle Run
-rest 4 minutes-
AMRAP 4
15 Wallballs 20/14
10 DB Snatches 50/35 (per arm)
-rest 4 minutes-
AMRAP 4
15/12 Calorie Ski Erg
15 Chest-to-bar Pull-ups
-rest 4 minutes-
AMRAP 4
15 Wallballs 20/14
10 GHD Sit-ups
Lifestyle
AMRAP 4
15/12 Calorie Bike
300′ Shuttle Run
-rest 4 minutes-
AMRAP 4
15 Wallballs 20/14
10 DB Snatches 35/20 (per arm)
-rest 4 minutes-
AMRAP 4
15/12 Calorie Ski Erg
10 Ring Rows
-rest 4 minutes-
AMRAP 4
15 Wallballs 20/14
10 V-ups
Rehab Upper
AMRAP 4
15/12 Calorie Bike
300′ Shuttle Run
-rest 4 minutes-
AMRAP 4
15 Squats
300′ Shuttle Run
-rest 4 minutes-
AMRAP 4
15 Hip Extensions
300′ Shuttle Run
-rest 4 minutes-
AMRAP 4
15 Squats
10 GHD Sit-ups
Rehab Lower
2 Rounds
AMRAP 4
10 Chest-to-bar Pull-ups
20/15 Calorie Bike
-rest 4 minutes-
AMRAP 4
Calorie Row
-rest 4 minutes between rounds-

Tuesday 2.20.18

Villains

Performance
Strict Press: 4 x 10, across
AMRAP 8
12 Single-arm Push Press 50/35 (per arm)
8 Deadlifts @ 60% of 1 RM (unbroken)
Lifestyle
Strict Press: 4 x 10, across
AMRAP 8
12 Single-arm Push Press 35/20 (per arm)
8 Deadlifts 185/135
Rehab Upper
Good Morning: 4 x 10, across
AMRAP 8
12 Single-arm Push Press (uninjured arm)
12 Lunges, per leg (alternating)
8 Deadlifts at 60% of 1 RM (unbroken)
Rehab Lower
Strict Press: 4 x 10, across
AMRAP 8
12 Single-arm Strict Press (per arm)
12 Sit-ups
12 Ring Rows

Monday 2.19.18

Adventure

Performance
For Total Reps: 3 Rounds
1 minute Front Squats 115/75
1 minute Row, for calories
-1 minute rest-
1 minute Burpees over the bar
1 minute Double Unders
-2 minute rest-
Lifestyle
For Total Reps: 3 Rounds
40 seconds Front Squats 95/65
20 seconds rest
1 minute Row, for calories
-1 minute rest-
40 seconds Burpees over the bar
20 seconds rest
1 minute Double Unders
-2 minute rest-
Rehab Upper
For Total Reps: 3 Rounds
1 minute Back Squats 115/75
1 minute Row, for calories
-1 minute rest-
1 minute Bike
1 minute Double Unders
-2 minute rest-
Rehab Lower
For Total Reps: 3 Rounds
1 minute Plank Hold
1 minute Row, for calories
-1 minute rest-
1 minute Push-ups
1 minute Bike
-2 minute rest-

Sunday 2.18.18

Bootcamp

At 0:00
(1) 2 Rounds
250m row, moderate
150m row, easy
400m row, fast
-1 minute rest-
1000m row, fast
500m row, easy
-3 minute rest-
At 35:00
(2) Rotating for 7 rounds (21 minutes)
minute 1: Ski Erg, moderate
minute 2: Bike, 20 seconds easy + 40 seconds sprint
minute 3: Row, easy

Power Hour

Strength: 4 Rounds For Quality
(a) 10 Pausing Bench Press, across
(b) Max Chin Over Bar Hold
*for each rep, pause for 2 seconds with bar just above chest on the bench press.
Accessory: 3 Rounds For Quality
12 Bottoms-up KB Press (per arm)
12 DB Rows (per arm)
30 second banded lat stretch (per arm)

Saturday 2.17.18

Thorrisdottir

Performance
For Time: 4 Rounds
18 DB Snatches @ 50/35 (total, alternating)
15/12 Calorie Row
15 Push Jerks 135/95
12 Burpee Box Jump overs 24/20
Lifestyle
For Time: 4 Rounds
16 DB Snatches @ 40/25 (total, alternating)
12/10 Calorie Row
12 Push Jerks 95/65
8 Burpee Box Jump overs 24/20
Rehab Upper
For Time: 4 Rounds
15/12 Calorie Row
15 Box Jump Overs 24/20
10 Jumping Squats
10 DB Snatches @ 50/35 (uninjured arm)
Rehab Lower
For Time: 4 Rounds
12/10 Calorie Bike
15 Pull-ups (kipping)
12/10 Calorie Row
15 Push Press 115/75

Friday 2.16.18

Hodgdon

Performance
For Time
15 Toes-to-bars
50 Double-unders
15 Squat cleans, 135/95
———————–
15 Toes-to-bars
50 Double-unders
13 Squat cleans, 185/135
———————–
15 Toes-to-bars
50 Double-unders
11 Squat cleans, 225/155
———————–
15 Toes-to-bars
50 Double-unders
9 Squat cleans, 255/170
*20 minute time cap
Lifestyle
For Time
10 V-ups or Toes-to-90
50 Double-unders
10 Hang Power Cleans 95/65
15 Goblet Squats 53
———————–
10 V-ups or Toes-to-90
50 Double-unders
10 Hang Power Cleans 115/75
15 Goblet Squats 53
———————–
10 V-ups or Toes-to-90
50 Double-unders
10 Hang Power Cleans 135/95
15 Goblet Squats 53
———————–
10 V-ups or Toes-to-90
50 Double-unders
10 Hang Power Cleans 155/105
15 Goblet Squats 53
*20 minute time cap
Rehab Upper
For Time
12 V-ups or GHD Sit-ups
50 Double unders
15 Back Squats 185/135
———————–
12 V-ups or GHD Sit-ups
50 Double-unders
13 Back Squats 225/155
———————–
12 V-ups or GHD Sit-ups
50 Double-unders
11 Back Squats 255/170
———————–
12 V-ups or GHD Sit-ups
50 Double-unders
9 Back Squats 275/185
*20 minute time cap
Rehab Lower
For Time: 4 Rounds
10 Ring Rows
20 V-ups
30/25 Calorie Bike

We will miss you Kayleigh!

Thursday 2.15.18

Bring A Friend Day

Performance
Teams of 2
5000m row
*Every 2 minutes stop and complete the following
partner 1: 3 Wall Walks
partner 2: 7 Burpees
Lifestyle
Teams of 2
5000m row
*Every 2 minutes stop and complete the following
partner 1: 2 Wall Walks
partner 2: 4 Burpees
Rehab Upper
Teams of 2
5000m row
*Every 2 minutes both partners stop and complete: 10/8 Calorie Bike
Rehab Lower
Teams of 2
400/300 calorie bike
Every 2 minutes both partners stop and complete: 10 Push-ups

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