1.31.22

MONDAY 1.31.22

Fight or Flight Front Squats Week 5

Build to Heavy Single By Feel - 12 Minutes
Every 1:30 for 4 Lifts

1 Pause Front Squat @ 82-84-86-88%

2 Mississippi Count This Week

MetCon 

22-16-10

Alternating Pistol Squat

Toes to Bar

Scaled

22-16-10

Alternating Controlled Descent High Box Step Ups

Knees to Hips

9:00 Cap

TUESDAY 2.1.22

Muscle Up Positional Strength EMOM 6

M1) 5 Tempo Pull-up 

M2) 5 Tempo Ring Dips

Pull-up Tempo: :02 Chin Above, :02 Controlled Descent

Dip Tempo: :02 Top of Dip, :02 Bottom of Dip

MetCon

1:30 WORK, :30 Rest for 24:00 (3 rounds)

Alternate Between AMRAPS

A) Muscle Up Attempts

B) Rowing Calories

C) Double Unders

D) Assault Bike Calories

Scaling Options for A

10 Chest to Bar Pull-ups + 10 Dips

Or

10 Ring Rows + 10 HR Push-ups 

WEDNESDAY 2.2.22

Hip Snatch - 15 Minutes

5 @ 50% - 4 @ 60% - 3 @ 70% - 2 @ 75% - 2 @ 80%

Heavy Single by Feel

Focus here is aggressive dip jump shrug and pull without any hamstring stretch reflex.

And SPEED under the bar. Highly recommend athletes sit at bottom of squat for a second or two to stabilize before standing. 

Barbell Cycling Power Clean & Jerks

15 Minutes 

10-8-6-4-2 Unbroken Touch n Go Sets

40-50-60-70-80%

The focus here is efficient barbell cycling - ensuring bar take same path on way up as down. Shins, hips, shoulders, overhead. 

Beautiful Movement prioritized over load. 

Athlete must finish every rep with KNEES, HIPS, & ELBOWS LOCKED OUT by ears.

No credit for "jumping jacks"

Athlete may go for heavy single by feel after completing 2. 

THURSDAY 2.3.22

Functional Bodybuilding 7:30am & 6:30pm

5 Rounds for Quality

5 Bench Press @50-60-70-75-80%

8 Pendlay Rows 

10 Situp Get Ups

:30 Pallof Press per side 

:30 High L Pulses

Breathe Hard 5:30pm

Annie - compare to 5.28.21 & 10.28.21

50-40-30-20-10

Double Unders

Butterfly Situp

10:00 Cap

Situp Standard

Both Hands must touch ground behind head

Athlete sits up perpendicular to floor 

Both Hands Touch Toes 

MetCon 2

Every 1:30 for 15:00

I1) 21/16 Calorie Row

12) 15 Burpee Star Jumps

FRIDAY 2.4.22

Skill: Handstand Walk - Lower Body Activation

https://drive.google.com/file/d/1JfzVupufmJH6HTZ0ycUZzqxyMdY0cgR5/view?usp=drivesdk

CrossFit Open 19.3

10 Minutes to Complete

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walK

Rx: 50/35 lb DB to 24/20"Box

We will do this Peer Judging like Last Week

https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

SATURDAY 2.5.22

CrossFit Open 14.1

AMRAP 10

15 Power Snatch 75/55 lbs 

35 Double Unders

Scaled 

15 American Swings

35 Single Unders

Rest 5:00

AMRAP 15

8 Bar Muscle Ups

16 Burpees Over Bar

16 123 Up Downs

12/9 Assault Bike Calories

Scaled 

8 Pull-ups/ Ring Rows + 8 Ring Dips / HR Push-ups 

SUNDAY 2.6.22

EMOM 32

1. 15 Burpee Plate Hops

2. 16/12 cal Assault Bike

3. 20/16 cal Row

4. Rest

Week of 1.24.22

MONDAY 1.24.22

Fight or Flight Front Squats Week 4

Build to Heavy Single By Feel - 12 Minutes

Every 1:30 for 4 Lifts

1 Pause Front Squat @ 80-83-85-86%

2 Mississippi Count This Week

MetCon

12 Minute EMOM

M1) 10 Double DB Box Step Ups 24/20"

M2) 15 Double DB Thrusters 

M3) 15 Burpees Over DB

Rx: 50/35 lbs 

TUESDAY 1.25.22

Every 2:30 for 25:00 Alternate Between

A) 10-8-6-4-2 Bench Press + AMRAP Toes to Bar until 2:00

B) 36/30 Cal Row

Buyout

AMRAP 3

Double Unders

Scoreboard

1. Heavy Bench Double

2. Total Toes to Bar + Calories

3. Total Dubz

WEDNESDAY 1.26.22

Snatch Consistency - 15 Minutes

3 @ 50% - 3 @ 60% - 3 @ 70% - 2 @ 75% - 4 @ 80%

Heavy Single by Feel if time 

MetCon

CrossFit Open 19.4

For Total Time

3 Rounds of:

10 Power Snatches (95/65 lb)

12 Bar-Facing Burpees

3 minutes Rest

Then, 3 rounds of:

10 Bar Muscle-Ups

12 Bar-Facing Burpees

Time cap: 12 minutes

In larger classes we'll obviously have to do lateral burpees over bar but here are movement standards from the Open FYI 

https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf

THURSDAY 1.27.22

Functional Bodybuilding 7:30am & 6:30pm

EMOM 30

M1) 8 Goblet Seesaw Lunges Right

M2) 8 Goblet Seesaw Lunges Left

M3) 15 Reverse Grip DB Bench Press

M4) 15 Underhand Banded Seated Row

M5) :30-:45 High L Pulses

M6) 15 Plate Sit Ups

BREATHE HARD 5:30pm

Compare to 11.11.21

Every 2:00 for 40:00

A) 30/24 Cal Row

B) 20 Burpee Plate Hops

C) 20/16 Cal Bike

D) 100 Dubz

FRIDAY 1.28.22

CrossFit Open 18.4

For Time

21-15-9 Reps of:

Deadlift (225/155 lb)

Handstand Push-Ups

Then, 21-15-9 Reps of:

Deadlift (315/205 lb)

50 ft Handstand Walk

Time Cap: 9 minutes

We are doing this to Open standards with peer judges to give athletes a feel for the Open

https://games-assets.crossfit.com/Workout18_4_12-shdnuehqASQbdsuE32w.pdf

We will measure and tape for handstand push-ups

Buyout 

50/40 Cal Assault Bike for Time

2:00 Cap 

SATURDAY 1.29.22

Swole Saturday 

EMOM 30

M1) 8 Bench Press

M2) 8 Strict Pull-ups 

M3) 15 Plate Zombie Sit-ups

M4) 18/15 Calorie Row

M5) 20 Alternating Bicep Curls

M6) AMRAP 123 Up Downs

SUNDAY 1.30.22

AMRAP 32

1000m Row

20 Cossack Squats

30 Hollow Rocks

40/32 Cal Bike

50 Dubz

:60 Plank

Week of 1.17.22

MONDAY 1.17.22

Fight or Flight Front Squats Week 3

Build to Heavy Single By Feel - 12 Minutes

Every 1:30 for 4 Lifts

1 Pause Front Squat @ 80-82-84-84%

2 Mississippi Count This Week

For Time

15-12-9-6-3 DB Squat Cleans

10 HSPU or Push Press after each set

12 Minute Cap

Rx: 50/35 lb Dumbbells

TUESDAY 1.18.22

Skill: Kipping Pull-up 

Beginner - practice basic Kip using bands to string together 2-3 chin over bar pull-ups 

Intermediate - practice stringing together multiple chest to bar pull-ups - NOT butterfly 

Advanced - practice Bar Muscleups 

Just a few minutes here to review technique and get a feel for it. There's plenty of time to practice in metcon. 

Breathe Hard

EMOM 30

Rx

M1) 2-8 Bar Muscleups

M2) 12/9 Cal Bike

M3) 60 Double Unders

M4) 18/15 Cal Row

M5) AMRAP Zombie Sit-ups

Scaled 

M1) 10-15 Pull-ups 

M2) Bike :50

M3) Struggle Under Practice :50

M4) Row :50

M5) AMRAP Zombie Sit-ups

WEDNESDAY 1.19.22

Hangin Long Time Cap 16.2/19.2

5 Rounds

25 Toes to Bar

50 Double Unders

*Hang Squat Clean Ladder

Round 1: 15 Reps @ 135/85 lbs (50%)

Round 2: 13 Reps @ 185/115 lbs (60%)

Round 3: 11 Reps @ 225/145 lbs (70%)

Round 4: 9 Reps @ 275/175 lbs (80%)

Round 5: 7 Reps @ 315/205 lbs (90%)

Time was was 20:00 during open with full squat cleans. 32 minutes to get as far as possible today.

THURSDAY 1.20.22

Functional Bodybuilding 7:30am&6:30pm

Partner Lynne - Compare to 10.21.21

5 Rounds for Maximum Reps each

Max Unbroken Reps Bench Press (Bodyweight)

Max Unbroken Pullups

Rest as needed between sets

25 Minutes

Athlete Brief / Workout Explanation

The benchmark CrossFit workout Lynne is a test of your upper body strength and gymnastics endurance.  We are doing this in a partner format for bench press safety and to promote resting as needed between sets.

Athlete 1 does max Reps Bench Press while Athlete 2 spots

Change weight as needed 

Athlete 2 does max reps Bench Press while Athlete 1 spots

Athlete 1 does max unbroken set of strict or kipping Pullups or ring rows while Athlete 2 rests

Athlete 2 does max unbroken set of strict or kipping Pullups or ring rows while Athlete 1 rests

Both athletes rest as needed before starting the next round of bench press. 

While true Competition Rx is bodyweight bench press, athletes should scale to a challenging weight that they can physically do at least 10 reps of unbroken when fresh. 

No bands on Pullups. Chin must get over the bar and arms must return to full extension every Rep. 

Pick challenging position for ring rows - feet on pound pads with body parallel to floor is a great challenge!

Buyout

Tabata L Sit on Floor

12 minutes to find heavy 

BREATHE HARD 5:30pm

EMOM 36

M1) 15/12 Cal Row

M2) 50 Double Unders

M3) 10/8 Cal Bike

M4) 7 Burpee Box Jumps

FRIDAY 1.21.22

Lift Heavy - 3RM Deadlift - 12 Minutes

MetCon

CrossFit Open 17.1

10-20-30-40-50 Alternating DB Snatches 

15 Burpee Box Jump Overs after each set

Rx: 50/35 lb DB - 24/20" Box

20 Minute Cap

SATURDAY 1.22.22

Skill: Handstand Walks

Beginners: practice kick ups to wall

Intermediate: practice walking 5' increments 

Advanced: practice obstacle 

10 Minutes to play around 

CrossFit Open 21.1

For Time

1-3-6-9-15-21 Wall Walks

10-30-60-90-150-210 Double-Unders

Time Cap: 15 minutes

Buyout

Abs 

SUNDAY 1.23.22

Breathe Hard - compare to 3.18.21

Active Recovery on 30 Minute Clock

0:00-3:00 Row or Bike

3:00-6:00 AMRAP

10 Alt Cartwheels

20 Cossack Squats

30 Russian Twists

Alternate machine each round 

Score is total Row Calories and Bike Calories

Week of 1.10.22

MONDAY

Fight or Flight Front Squats Week 2

5 @ 50% - 4 @ 60% - 3 @ 70% - 2 @ 75% - 1 @ 80%

Heavy Single By Feel

Every 1:30 for 5 Lifts

1 Pause Front Squat @ 80-81-82-82-82%

2 Mississippi Count This Week

2-2-2-3 Intervals to Complete

CrossFit Open 17.5 w/Dumbbells

10 Rounds

9 Double DB Thrusters 

35 Double Unders

Rx: 50/35 lb Dumbbells

2:00 on, 1:00 off, 2:00 on, 1:00 off, 2:00 on, 1:00 off, 3:00 final interval to finish 

in 2017 the workout was 10 rounds for time with barbell. Competitive times were 7-8 minutes. 

Athletes who want to do the Open Rx should struggle with their ropes until they complete all 35 reps each round. 

Scaling athletes can do 70 single unders

TUESDAY

Push Pull Strength - 12 Minutes

5-4-3-2-1-1 Bench Press Build to Heavy 

5 Strict Pullups after each set

Breathe Hard

E2MOM 20

A) Row 30/24 Calories

B) 50' Handstand Walk + AMRAP Ring Dips

Scaled

A) Row 1:50

B) 5 Wall Walks + AMRAP Hand Release Pushups

Score is total Calories + reps

1 wall walk = 1 rep

5 foot hsw = 1 rep so 50' = 10 reps

WEDNESDAY

3 Position Snatch - 15 Minutes to find Heavy Complex

Floor, Below the Knee, Above the Knee

Squat Clean Cardio EMOM

0:00-5:00 @ 70%

5:00-6:00 Add Weight

6:00-11:00 @ 75%

11:00-12:00 Add Weight

12:00-17:00 @ 80%

THURSDAY 

FBB 7:30am & 6:30pm

Bands Make Her Dance EMOM 30

M1) 3x3 Lateral X Walks

M2) Tempo Seated Row (:02 at chest, :02 controlled eccentric)

M3) Tricep Pull Downs

M4) Banded Plank

M5) Pallof Press (:20/side)

Work nonstop :45 each movement 

Breathe Hard 5:30pm

3:00 on, 1:00 off for 36:00

Alternate Between 

A) 25/20 Cal Bike

B) 36/30 Cal Row

C) 20 Burpee Box Jumps 24/20"

AMRAP Double Unders after completing buy in each round 

C are full box jumps. Athletes must stand with knees and hips extended at the top of the box to complete the rep.

FRIDAY

Finish STRONG - Push Press 3RM

12 minutes to find heavy 

MetCon

CrossFit Open 17.2

12 Minute AMRAP

2 Rounds of 

16 Front Rack DB Lunges 50/35 lbs

16 Toes to Bar

8 Power Cleans

Then

2 Rounds of 

16 Front Rack DB Lunges

16 Bar Muscleups

8 Power Cleans

Repeat if you finish 

Scaled 

35/20 lb DBs

Knees to Hips

Chin over Bar Pull-ups. Athletes may do ring rows today but in the actual event, they must do actual unassisted pull-ups to get past the 2nd piece 

https://games.crossfit.com/workouts/open/2017/2?division=1&workout_tiers=rx

SATURDAY 

8:00 on, 4:00 off Alternate Between AMRAPs

A) 16 American Swings + 8 Burpee Pull Ups

B) 15/12 Cal Row + 50 Double Unders

C) 10/8 Cal Bike + 25' Handstand Walk

Just 1 time through each 

SUNDAY 

Every 5:00 for 30:00 Alternate Between

A) 1000m Row

B) 40/32 Cal Bike

C) 20 Burpee Box Jumps + 150 Double Unders

Week of 1.3.22

Masks covering mouth and nose are REQUIRED  

ATP-PC System Front Squat Training

 [Adenosine Triphosphate-Phosphocreatine]

In the simplest terms, the ATP-PC system is your body's Fight or Flight response. Short intense bursts of energy and power output that lasts for a very short period of time. The ATP-PC system generally takes 2+ minutes to recover. 

In the world of competitive CrossFit athletes are often tasked with lifting 90%+ of their 1 rep max on many lifts in very short periods of time.

Even during the Open (which is the first tier and quite literally all athletes worldwide are able to compete), there has historically been a heavy component prescribed that exceeds 100% of many athletes' 1RM.

The goal of this front squat cycle is to force adaptation and recovery for heavier lifts. We will do this by lifting 80%+ in EMOM style intervals. 

Each week will start by building to a heavy single by feel. Then Heavy Interval Work.

Monday

Fight or Flight Front Squats Week 1

0:00-12:00 Build to Heavy by Feel

8 @ 50% - 6 @ 60% - 4 @ 70% - 2 @ 75% - 1 @ 80%

Heavy Single by Feel

13:00-20:30 Every 1:30 for 5 Lifts

Pause Front Squat @ 80%

MetCon

Dumbbell Chest to Bar Fran

21-15-9

Thrusters 50/35 lb DBs

Chest to Bar Pull-ups 

9:00 Cap

Technical 80% Squat Notes

3 Mississippi Count at bottom each rep

Focus here is owning the bottom position and building confidence standing up heavy weight with a vertical and strong torso. 

Do not exceed 80% on these today.

Fran Notes

NO BANDS. Jumping pull-ups and challenging ring to chest rows only. 

Tuesday

Every 2:30 for 30:00 Alternate Between

Interval A

20-16-12-8-4-2 Bench Press Build to Heavy

15 Toes to Bar after each set

Interval B

Row 36/30 Calories

Score 1: Heavy Double Bench

Score 2: Total T2B + Row Calories

Total Possible: 306 Male, 270 Female

Wednesday 

Block Snatch Work - 17 Minutes

Power Snatch + Snatch

1 x (3 + 3) @ 45% - 1 x (2 + 2) @ 55%

2 x (1 + 1) @ 65% - 2 x (1 + 1) @ 70%

2 x (0 + 1) @ 75% - 2 x (0 + 1) @ 80%

Heavy Block Snatch by Feel

Clean Work - 17 Minutes

Power Clean + Low Hang Clean

2 @ 50% - 2 @ 60% - 2 @ 70%

1 @ 75% - 1 @ 80%

Squat Clean Singles by Feel

Thursday 

Functional Bodybuilding 7:30am&6:30pm

EMOM 30

M1) 10 Left Goblet Bulgarian Split Squats

M2) 10 Right Goblet Bulgarian Split Squat

M3) 15 Reverse Grip DB Bench Press

M4) 15 Underhand Banded Lat Pull Downs pause at ribs :02 each rep

M5) :30-:45 High L Pulses

M6) 15 Plate Sit Ups

Breathe Hard 5:30pm

2:00 on, 1:00 off for 36:00

Alternate Between

A) 18/15 Cal Row + AMRAP Burpees Over Rower

B) 15/12 Cal Bike + AMRAP Double Unders

Scoreboard: Total Burpees + Dubz

Friday

Strength - Push Press - 12:00

10 @ 50% - 8 @ 60% - 6 @ 70% - 4 @ 75%

2 @ 80% - Single by Feel

Finish STRONG EMOM 16

M1) 25-50' Handstand Walk

M2) 10 D Ball Squats 150/100 lbs

M3) Row 18/15 Calories

M4) AMRAP 123 Up Downs

Saturday 

27:00 Running Clock

0:00-7:00 AMRAP

10 Double DB Box Step Overs 50/35 lbs to 24/20" Box

50 Double Unders

7:00-10:00 Rest

10:00-17:00 AMRAP

15/12 Cal Row

10 Burpees Over Rower

17:00-20:00 Rest

20:00-27:00 EMOM

15/12 Calorie Assault Bike Sprint*

*Athletes unable to complete 15/12 Cal AB should cap "sprint" at :35 for max calories

Buyout

3:00 Abs

Sunday 

Breathe Hard

Cardio Recovery

AMRAP 32

1000/800m Row OR 50/40 Cal Bike

10 Alternating Cartwheels

20 Cossack Squats

30 Hollow Rocks

40 Double Unders / :40 Struggle Unders

Alternate Cardio Each Round

Week of 12.27.21

Monday 

For Quality

20-16-12-8-4-2

Front Squats

Strict Pull Ups

*15 Plate Holding Zombie Sit Ups after each round 

Front Squat% 30-40-50-60-70-80%

Tuesday

30 Minutes to Complete

10-8-6-4-2-1 Bench Press

After Each Set of Bench

15 Toes to Bar

500/400m Row

Bench Press% 40-50-60-70-80-90%

Wednesday 

Block Snatch Work - 17 Minutes

Power Snatch + Snatch

1x (3 + 3) @ 40%

1 x (2 + 2) @ 50%

2 x (1 + 1) @ 60%

3 x (1 + 1) @ 70%

2 x (0 + 1) @ 75%

1 x (0 + 1) @ 80%

Heavy Block Snatch by Feel

Clean Work - 17 Minutes

Clean + Low Hang Clean

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

Clean Singles by Feel

Thursday 

Functional Bodybuilding 

Hold on EMOM 25

M1) Handstand Hold

M2) Seated L Sit

M3) Dead Hang from Pull-up Bar

M4) Stretch Plank Hold

M5) Isometric Bicep Hold

Athletes hold :30-:40 Each Minute

Buyout - 4 Minutes to Complete

50 Strict Plate Overhead Press 45/25 lbs

Movement standard: Knees and Hips remain locked entire time. Plate Touches collarbone then finishes with elbows locked out overhead 

5:30pm Breathe Hard

5:00 on, 1:00 Off for 36:00

Alternate Between

A) Terrible Stair Run

B) 1000m Row

C) 50/40 Cal Bike

Scoreboard is total assault bike calories 

Friday 

15 Minutes to Complete

4 Rounds

12 Deadlift 225/155 lbs 

25 Strict Ring Dips

Buyout

AMRAP 10

16 Alternating Bicep Curls

15 Behind the Neck TRICEP Extensions 

20 Runningman Sit Ups

Saturday - Happy 2022!

EMOM 30

M1) Row 12-18 Calories

M2) 10-15 HSPU

M3) 10 DB Bentover Rows/Arm

M4) 5-10 Bear Hug D Ball Squats 150/100 lbs 

M5) AMRAP Tuck Ups

Sunday 

2:00 on, 1:00 off for 30:00

Alternate Between

A) 18/15 Cal Row + AMRAP Burpees Over Rower

B) 15/12 Cal Bike + AMRAP Double Unders

Scoreboard: Total Burpees + Dubz

Week of 12.20.21

Normal Schedule Monday - Thursday

Closed Friday 12.24-Sunday 12.26

Monday 12.27 back to normal 

12 Days of chrisTmas Programming This week

All workouts this week are 12 Days of Christmas style and will be performed like the song.

Round 1 = Movement 1

Round 2 = Move 2 + Move 1

Round 3 = Move 3 + Move 2 + Move 1

Etc

Final round = Move 12 + Move 11 + Move 10 + etc + Move 2 + Move 1

Monday 

12 Days of KettlebelLegmas

1 KB Clean Thruster

2 Goblet Forward Lunges

3 Goblet Thrusters

4 Burpees

5 KB Deadlifts

6 Jumping Lunges

7 Zombie Sit Ups

8 KB Goblet Squats

9 Russian Swings

10 Goblet Kneel to Stand

11 Jump Squats

12 Burpee to American Swings

Athletes who finish early may do front squats from the rack by feel.

Tuesday

12 Days of Pumpmas

1 Bar Muscleup

2 Strict HSPU / DB Press

3 Strict Pull Ups

4 Strict Ring Dips

5 Toes to Bar

6 Kipping HSPU

7 Kipping Pull-ups

8 Burpee Plate Hops

9 Ring Rows

100 Double Unders

11 123 Up Downs

12 Wall Walks

Wednesday 

1 Snatch

2 Hang Power Snatch

3 Snatch Balance

4 Overhead Squats

5 Behind the Neck Push Press

6 Back Rack Lunges

7 Push Jerk

8 Front Squats

9 Hang Power Clean

10 Deadlifts

11 V Ups

12 Thrusters

Rx: 135/95 lbs 

Thursday 

Functional Bodybuilding

12 Days of Swole

:10 Chaturanga Hold

2 Renegade Rows

3 Dumbbell Push-ups 

4 Double DB Hammer Curls

5 DB Push Press

6 Bentover Rows

7 Hand Release Push-ups

8 Alternating Bicep Curls

9 Behind the Neck TRICEP Extensions

10 Alternating Gorilla Rows

11 Chest to Floor Push-ups

120 second L Sit

Breathe Hard

12 Days of Cardio

1 Burpee Star Jump

20 Alternating High Knees

30 Single Unders

4 Box Jumps 24/20"

5 Calorie Bike

6 Alternating Cartwheels

7 Burpee Plate Hops

8 Jumping Jacks

9 Calorie Row

100 Dubz

11 Burpee Box Jump Over

12 Floors of Stairs (run to 6th floor twice)

Week 12.13.21

Monday

CrossFit Regionals Workout 14.4

21-15-9-6-3

Front Squats (195/125 lbs)

Strict HSPU

Bar Facing Burpees

25 Minute Cap

Tuesday

Every 1:30 for 30:00 Rotate Between (5 rounds)

10 Strict or Weighted Pull-ups + 15 Banded Rows

Accumulate 1:00 Hollow Hold

10  Bench Press + :30 Chaturanga Hold

15/12 Cal Assault Bike

Athletes use 50-60% on Bench. Should be able to do all 10 unbroken for at least the first 3 sets. 

Athletes MAY use bands for pull-ups but make it challenging! Should not be able to do 10 unbroken unless you can do 10 strict pull-ups unbroken. Break up into sets of 2-4 and get full controlled ROM

Wednesday 

Block Snatch Work - 17 Minutes

Power Snatch + Snatch

1x (3 + 3) @ 40%

1 x (2 + 2) @ 50%

2 x (1 + 1) @ 60%

3 x (1 + 1) @ 70%

2 x (0 + 1) @ 75%

1 x (0 + 1) @ 80%

Breathe Hard

For Time

12-9-6-3 (135/95 lbs)

Hang Power Clean

24-18-12-6

Toes to Bar

9 Minute Cap

Thursday 

Functional Bodybuilding

10-20-30-40

Chest to Floor Pushup

Bentover Row 50/35 lbs

*10 DB Push Press after each set of Rows. Workout finishes with 10 Push Press

20 Minute Cap 

Buyout

10 Minutes of Rowling

123 Up Downs for every meter over or under 100m

Breathe Hard

Teams of Two 10k Row

40:00 Cap

Recommended to switch every 1k

To finish sub 40:00, Athletes need to average 2:00/500m pace.

Athletes may scale to 8k to finish under the cap. That's 2:30/500m pace. 

Friday 

Tempo 6 Minute EMOM

1) 5 Tempo Pullups / Banded

2) 5 Tempo Dips / Ring Pushups / Knee Pushups

Bands yes allowed on pull-ups. No bands on dips.

SWOLE2MOM for 24:00

A) Row 250/200m Arms Only Legs Locked Out

B) 20 Alternating Bicep Curls + 20 Banded Pull Downs

C) :30 Handstand Hold + 20 Behind the Neck TRICEP Extensions

D) :40 Banded Pallof Press per side

Saturday

Skill: Handstand Lower Body Control

https://drive.google.com/file/d/1JfzVupufmJH6HTZ0ycUZzqxyMdY0cgR5/view?usp=drivesdk

10 minutes to try this drill and play around with handstand walking or kick ups to wall based on skill level 

TEAM MetCon

Rogue Invitational Kinda

Teams of 3 Sprint Chipper

20 Thrusters 115/75 lbs 

40/30 Calorie Assault Bike

20 Thrusters 115/75 lbs 

Each athlete is responsible for completing 20 thrusters+ 40/30 cal + 20 thrusters 

Athlete A does 20 thrusters while B&C rest

Athlete B does 20 thrusters while C&A rest

Athlete C does 20 thrusters while A&B rest

Athlete A does 40/30 Cal Bike while B&C rest

Athlete B does 40/30 Cal Bile while C&A rest

Etc until Athlete C does 20 Thrusters

20 Minute Cap

Sunday

Sprint EMOM 24

M1) 15/12 Calorie Bike

M2) Rest

M3) 20/16 Calorie Row

M3) Rest

If athletes cannot make full calories, work the entire minute.

Score is total calories 

Buyout

40 Burpee Plate Hops to 45# Plate

Week of 12.6.21

Monday 

Hypertrophy Work

15 Minutes to Complete 

4 sets of 10 Each

Front Squats @40-60%

Strict HSPU or DB Strict Press 

Functional Building EMOM 15

"M1) 12 Double DB Box Step Ups 50/35 lbs to 24/20" Box

M2) 12 Kipping HSPU or DB Push Press

M3) 15 Toes to Bar

Strict Pushing Guidelines

Kipping HSPU or Push Press not permitted. This is about building pure strict pushing strength.

Athletes doing HSPU must have hands and head on same level. No surplus or a mat assistance

Tuesday

EMOM 35

M1) 10 Chest to Bar Pull-ups 

M2) 15/12 Cal Row

M3) 10 Ring Dips

M4) 10/8 Cal Bike

M5) :30 Hollow Hold

Wednesday 

Boiling Point from @ProvingGrounds

For Time

100 Double DB Squat Cleans 50/35 lbs 

Every time an athlete takes a break, they must perform 5 Push Press

20 Minute Cap

With a 20 minute cap, athletes need to do 5 cleans per minute to finish. 

So conservative way to approach this workout, treat it like an EMOM and do 5 cleans + 5 push press every minute until they reach 100 cleans 

Buyout

4 Minute Tabata Zombie Sit Ups

Score is total sit ups 

Thursday 

Functional Bodybuilding 

5 rounds for quality 

12 Reverse Grip Bench Press

12 Pendlay Rows

:30 L Hang or Sit on Floor

20 Med Ball Sit-ups 

Buyout

4 Minute Tabata Plate Curls

Breathe Hard

E2MOM 40

A) 30/24 Cal Row

B) 20 Burpee Star Jumps

C) 20/16 Cal Bike

D) 100 Dubz 

Friday 

Teams of 3 Relay Style

21 Rounds

2 D Ball Over Shoulder 150/100 lbs

25' Handstand Walk

Scaled 

2 D Ball Over Shoulder

3 Wall Walks

Athletes with any shoulder issues can do 6 walkout to push-up each round 

30 min cap 

Saturday 

Partner Kalsu

100 Thrusters for Time 135/95 lbs

Starting with and EMOM 5 Burpees Each Athlete

20:00 Cap

Buyout

10 Minutes of Row-ling 

Sunday

Cardio Recovery

AMRAP 36

50/40 Cal Bike or 1000/800m Row

40 Russian Twists

30 Cossack Squats

20 Banded Golf Swings (10/side)

10 Alternating Cartwheels

Switch Cardio each round

Week of 11.29.21

Monday

Week 12 Front Squat TEST DAY!

20 Minutes to PR!

5@50% - 4@60% - 3@70% - 2@80%

1@86% - 1@91% - 1@96% - 1@101%

MetCon 

Dumbbell Fran

21-15-9

Thrusters 50/35 lbs

Pullups 

9 Minute Cap

Tuesday

Every 2:00 for 30:00 (5 rounds)

Alternate Between

A) Row 30/24 Calories

B) 75' Handstand Walk

C) 20/16 Cal Air Bike

Scaled 

A) Row 1:40

B) 8 Wall Walks or HSW Practice

C) Bike 1:40

Wednesday

Lift Heavy - 18 Minutes

Build to Squat Clean Heavy Single

Suggested building scheme 

Power Clean + Hang Squat Clean

3@50% - 3@60% - 2@70%

Squat Clean Singles at 

76-81-86-91-96-101%

Breathe Hard

2:00 on, 1:00 off for 12:00 (4 rounds)

5 Hang Squat Snatch 135/95 lbs 

15 Toes to Bar

AMRAP Burpees over Bar

Score is total burpees

Thursday 

Functional Bodybuilding 

Lift Heavy - 12 Minutes to Find Heavy 2 Rep Pause Bench Press

Partner Pump

7 Deadly Sins Relay

14 Minute AMRAP

7 Strict Pullups / Ring Rows

9/7 Cal Assault Bike

11 Strict Ring Dips

Athlete A does 1 full round while B Rests

Athlete B does 1 full round while A rests

Repeat 

Buyout

3 Minute AMRAP

Runningman Situps

Breathe Hard

Every 4:00 for 36:00 Alternate Between

A) Row 60/50 Calories

B) Bike 40/32 Calories

C) Run to 6th Floor + 100 Dubz

Score is total calories + Dubz 

Friday

Lift Heavy - 17 Minutes

Build to Sumo Deadlift Heavy Single

Breathe Hard

AMRAP 13

20 American Swings 24/16kg

10 Strict HSPU

10 123 Up Downs

Saturday 

Teams of 2

100 Double DB Box Step Ups 50/35 lbs 

200 Double Unders

100 Strict Ring Dips / HR Push-ups 

200 Double Unders

100 Burpee Box Jump Overs 24/20"

200 Double Unders

AMRAP Row until 32:00

Sunday

EMOM 32

M1) Bike Calories

M2) Burpee Plate Hops

M3) Row Calories

M4) Hollow Rocks

Work :40 each minute 

Score is total calories + burpees (no hollow rock count)

Week of 11.22.21

Thanksgiving Week

Monday

Week 11

Front Squat Heavy Single by Feel

17 Minutes

5@50% - 4@60% - 3@70% - 2@80%

1@86% - 1@91% 

Optional Heavy Single / Walkout by Feel 

96% - 101%

Breathe Hard

2-2-2-3 Intervals to complete 50 DB Thrusters

Buy In

4 Double DB Power Snatch 

6 Burpees Over DB

8 Toes to Bar

Then 

AMRAP DB Thrusters until interval ends

Rx: 50/35 lb DBs

How does 2-2-2-3 interval work?

Athletes start each interval with Buy In. After they finish Buy In, the complete as many thrusters as they can do until the end of the interval. Rest for 1:00. Repeat. Athletes are done when they complete their 50th thruster. The 4th Interval is a last ditch 3 minute window to give athletes extra time to finish.

2:00 work, 1:00 rest

2:00 work, 1:00 rest

2:00 work, 1:00 rest

3:00 work

Times up 

Tuesday 

3:00 on, 1:00 off for 36:00 (3 rounds)

Alternate Between AMRAPS

A) 6 Strict Pullups + 6 Strict Ring Dipa

B) 25' Handstand Walk + 50 Double Unders

C) Row Calories

Pick up where you left off each round

Scaled 

A) 6 Ring Rows + 6 Hand Release Pushups 

B) 3 Wall Walks + :40 Struggle Unders

C) Row Calories

Wednesday 

1RM Hang Squat Clean - 17 Minutes

5@50% - 4@60% - 3@70% - 2@80%

Singles at 86-91-96-101%

Breathe Hard

Randy

75 Power Snatches For Time

Rx: 75/55 lbs

8:00 Cap

Thursday 

Closed - Happy Thanksgiving!

Suggested Home Workout

Loredo

6 Rounds For Time

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 meter Run

Wear a vest if you have one 

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Black Friday 

9:30am & 12pm Classes Only

Burn It Off EMOM 35

M1) Bike Calories

M2) Burpee Pullups

M3) Row Calories

M4) Russian Kettlebell Swings

M5) Hollow Rocks

Work :40 each Minute

Saturday 

Closed

Home Bodyweight Workout

https://youtu.be/2ryijZghhpY

Sunday 

Open Gym 10am-12pm

Week of 11.8.21

Monday 

Week 9

22 Minutes

5 Zombies @ 50 - 60 - 70 - 78%

Optional Front Squat Single by Feel

@ 83-87-91%

Breathe Hard

AMRAP 8

8 Alternating Pistol Squats

8 Ring Dips 

Scaled 

8 High Box Step Ups

8 Hand Release Pushups

Tuesday

EMOM 35

M1) 12 Chest to Bar Pullups

M2) 10/8 Cal Bike

M3) 25-50' HS Walk

M4) 15/12 Cal Row

M5) :40 Hollow Hold

Scaled 

M1) 12 Chest to Ring Rows

M2) :45 Bike

M3) 3-5 Wall Walks

M4) :45 Row

M5) :40 Hollow Hold

Wednesday 

Block Clean Work - 17 Minutes

Block Power Cleans + Block Clean

Breathe Hard

Teams of 2 Relay Style

21-15-9 

Overhead Squats 95/65 lbs

Toes to Bar

12:00 Cap

Thursday 

Functional Bodybuilding 

Lift Heavy - 3RM Bench Press - 12 Minutes

SWOLEMOM 16

M1) 20 Alternating DB Bench Press

M2) 15 Plate Zombie Situps

M3) 10 Pendlay Rows

M4) :40 L Pulses

Breathe Hard

Every 2:00 for 40:00

A) 30/24 Cal Row

B) 20 Burpee Plate Hops

C) 20/16 Cal Bike

D) 100 Dubz

Friday

Lift Heavy - Compare to 8.27.21

4RM Sumo Deadlift - TNG - 12 Minutes

Breathe Hard

Teams of 2

12 Minute Amrap

8 D Ball over shoulder 150/100 lbs 

24 Ring Dips

Saturday 

Bar Nate

20 Minute AMRAP

2 Bar Muscleups 

4 HSPU

8 American Swings 24/16kg

Buyout

1 Minute Max Effort Assault Bike

Sunday

Recovery AMRAP 32

Row 1000m

10 Alternating Cartwheels 

20 Cossack Squats

30 Hollow Rocks

40/32 Cal Bike

50 Double Unders

Week of 11.15.21

Monday

Bulletproof Torso Front Squats Week 10

22 Minutes

5 Zombies @ 50%

5 Zombies @ 60%

5 Zombies @ 70%

2 Zombies @ 75%

5 Zombies @ 80%

Optional Front Squat Heavy Single by Feel

@ 85 - 89 - 92%

Breathe Hard

Asbury Summer Games 2018 Event 2… Kinda

Teams of 3 - 9 Minute Relay

10 Burpees over Bar

AMRAP DB Thrusters 50/35 lbs

Athlete Briefing / Workout Logistics

1 Barbell per team with bumpers on just for symmetrical jumping height

Athlete 1 does 10 burpees over Bar as fast as possible then performs as many DB Thrusters as they can unbroken - no resting on shoulders allowed 

Then

Athlete 2 does 10 burpees over Bar as fast as possible then performs as many DB Thrusters as they can unbroken 

Then

Athlete 3 does 10 burpees over Bar as fast as possible then performs as many DB Thrusters as they can unbroken 

Then 

Athlete 1 does 10 burpees over Bar as fast as possible then performs as many DB Thrusters as they can unbroken 

Rinse repeat. Fittest athlete should go first. Goal is for each athlete to go 3x. 

Each athlete keeps score of their individual thrusters

Tuesday

Shoulder Boulder EMOM 10

M1) 10 HSPU

M2) 50 Dubz

Breathe Hard

AMRAP 15

12 Chest to Bar Pullups

12 Toes to Bar

Run to 6th Floor / 20 Cal Bike

Wednesday 

Block Cleans - 15 Minutes

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

Heavy Singles by Feel

Breathe Hard

3 Rounds for Time

5 Hang Power Snatch 135/95 lbs

10 Overhead Squats

15 Ring Dips

Thursday 

Functional Bodybuilding 

5 Rounds

5 Strict Weighted Pullups

15 Close Grip Kettlebell Hammer Curls

5 Bench Press build in weight 

15 Banded Tricep Extensions

15 123 Up Downs

Breathe Hard

EMOM 40

M1) 15/12 Cal Row

M2) 7 Burpees Over Box

M3) 10/8 Cal Bike

M4) 50 Double Unders

Friday 

Teams of 2

20 D Ball to Shoulder + Squat 150/100 lbs

20 Burpees Over Ball

16 D Ball To Shoulder + Squat

16 Burpees Over Ball

12 D Ball to Shoulder + Squat

12 Burpees Over Ball 

8 D Ball to Shoulder  Squat 

8 Burpees Over Ball 

4 D Ball to Shoulder + Squat

4 Burpees Over Ball 

2 D Ball to Shoulder + Squat

2 Burpees Over Ball 

Arms n Abs Buyout 

12:00 Tabata

Chaturanga Pushup Hold

Isometric DB Bicep Hold

Hollow Hold

Saturday

Teams of 2

200 Hand Release Pushups 

100 Cal Row

100 Burpee Box Jump Overs 24/20"

100 Cal Row

50 Devils Press

100 Cal Row

AMRAP Alt Leg Toes to Bar until 30:00

Sunday

E2MOM for 32:00

A) 30/24 Cal Row

B) 20 Burpee Plate Hops

C) 20/16 Cal Bike

D) 100 Dubz

Week of 11.1.21

Monday

Bulletproof Torso Front Squats Week 8

22 Minutes

5 Zombies @ 50 - 60 - 70 - 76%

1 Front Squat by Feel @ 81-86-90%

Breathe Hard 22-16-10

Pistol Squat

Chest to Bar Pullup

Scaled 22-16-10

High Box Step Up with Controlled Descent 30/24"

Chest to Ring Rows

Tuesday

Skill: Kipping Ring Dip

Breathe Hard: JT

21-15-9

Handstand Push-ups 

Ring Dips

Chest to Floor Pushups

Buyout

Rowling Relay - Teams of 3

10 Minute AMRAP

Row 100m as fast as possible 

1 Burpee for every meter over OR under 100

For example, if Maggie rows 97 meters, She has to do 3 burpees. 

If David rows 110 meters, he has to do 10 burpees. 

Wednesday 

2RM Hang Snatch - 15 Minutes

2 Miss Rule in full effect 

If you miss a lift more than once, drop the weight down and end on a high note with a solid technical lift at 70%.

Rogue Invitational  Event 2 - Bella Complex

1 Clean

1 Shoulder to Overhead

1 Front Squat

1 Shoulder to Overhead

Goal is to hit around 90% of 1RM Clean & Jerk for this complex 

Thursday 

Functional Bodybuilding 7:30am & 6:30pm

5 Rounds 

8 Bench Press

8 Wide Grip Strict Pullups 

:30 Bottom Ring Dip / Chaturanga Hold

16 Alternating Bicep Curls

:45 Hollow Hold

Athletes may use band for Pullups 

Breathe Hard 5:30pm

High Ground… kinda from Proving Grounds

For Time

40 Box Jumps 24/20"

100 Double Unders 

30 Box Jumps 24/20"

100 Double Unders

20 Box Jumps 30/24"

100 Double Unders

Buyout

Teams of 3

1:00 On, 2:00 Off Relay for 15:00

Max Calorie Row

Each individual count your total individual calories each interval 

Friday

Lift Heavy - Sumo Deadlift - 15 Minutes

Heavy Single by Feel

Breathe Hard 

Rogue Invitational Event 5 - The Mule

21-15-9

Deadlift (315/225 lbs)

Burpee Pullup

12 Minute Cap

Most games athletes finished in 4:30-7:00

Scale weight appropriately to go fast 

Saturday 

Rogue Invitational Event 6 - Kinda Chipper

Teams of 2

60/50 Cal Row

40 Goblet Box Step-ups 50/35 lbs

40 Strict HSPU

20 Bar Muscle Ups

Lap Around Block - Each Athlete Holds 20/14 lb Ball

20 Bar Muscle Ups

40 Strict HSPU

40 Goblet Box Step-ups 50/35 lbs

60/50 Cal Row

Sunday

EMOM 32

M1) 15/12 Cal Row

M2) 50 Double Unders

M3) 10/8 Cal Bike

M4) :30 Hollow Rocks

Week of 10.25.21

Monday

Bulletproof Torso Front Squats Week 7

Zombie Volume Deload - 15 Minutes

MetCon - CrossFit Open 19.3… kinda

10 Minutes to Complete

50 Single Arm Overhead Lunge 50/35#

50 Single DB Box Step Up 24/20"

50 Strict HSPU 

200' Handstand Walk

Tuesday

Skill: Kipping Pullup

Breathe Hard

EMOM 25

M1) 12/9 Cal Bike

M2) 5-10 Bar Muscleups or 15 Chest to Bar Pullups

M3) 12 Burpees

M4) 60 Double Unders / Struggle Unders

M5) :35 Hollow Hold

Wednesday 

0:00-15:00 Snatch Consistency Work

17:00-32:00 Heavy Breathe Hard

15-12-9-6-3

Power Clean Ladder

Strict Ring Dip / HR Pushup

Thursday 

Functional Bodybuilding 7:30am & 6:30pm

5 Rounds for Quality

5 Bench Press @50-60-70-75-80%

8 Pendlay Rows 

10 Situp Get Ups

15 Banded Golf Swings per side 

:30 L Pulses

Breathe Hard 5:30pm

Annie - compare to 5/28/21

50-40-30-20-10

Double Unders

Butterfly SituP

10:00 cal

MetCon 2

Every 1:30 for 15:00

I1) 21/16 Calorie Row

12) 15 Burpee Star Jumps

Friday 

Lift Heavy

Push Press 1RM - 15 Minutes

Finish STRONG EMOM 15

M1) 4 D Ball Over Shoulder 150/100 lbs 

M2) 12 HSPU / Push Press

M3) 15 Toes to Bar

Saturday 

Teams of 2

3 Rounds

20 Devil's Cluster 50/35 lbs 

20 Bar Muscleups / 40 C2B Pullups or Ring Rows

20 Burpee Box Jump Overs 24/20"

60 Partner Medball Situps 20/14 lbs 

35:00 Cap

Sunday 

Lost at Sea from Proving Grounds

10 Rounds for Time

10 Burpees Over Rower 

500/400m Row

Rest :30 after each round

36:00 Cap

Sunday 10.24.21

Breathe Hard

Cardio Recovery - AMRAP 34

30/24 Cal Row

20 Cossack Squats

10 Alternating Cartwheels

20/16 Calorie Bike

30 Russian Twists + Kick

Saturday 10.23.21

Anniversary Throwback

Teams of 2

150 Wall Balls

Lap Around the Block

150 Hand Release Pushups 

Lap Around the Block

150 American Swings 24/16kg

Lap Around the Block

This was our first every Saturday workout in October 2017

https://www.instagram.com/p/Bazhu1DBydG/?utm_medium=copy_link

Friday 10.22.21

Lift Heavy - 15 Minutes 

Push Press

5 @ 50% - 4 @ 60% - 3 @ 70%

2 @ 80% - 1 @ 85% - 1 @ 90%

Heavy Single by Feel

Breathe Hard - 15 Minutes to Complete 

10-8-6-4-2 Sumo Deadlifts 

10 Burpees Over Bar after each set 

Suggested Percentages for SDL

50-60-70-80-85%+

Thursday 10.21.21

Functional Bodybuilding 7:30am & 6:30pm

Partner Lynne

5 Rounds for Maximum Reps each

Max Unbroken Reps Bench Press (Bodyweight)

Max Unbroken Pullups

Breathe Hard 5:30pm

10:00 on, 2;00 off for 36:00

A) 1 Mile Run

B) 2000m Row

C) 100/80 Cal Bike

AMRAP Dubz until 10:00 each round

Score total Dubz 

Wednesday 10.20.21

Snatch Work 0:00-15:00

High Pull + Below the Knee Hang Snatch

3 @ 50% - 3 @ 60% - 3 @ 70%

2 @ 75% - 2 @ 80%

Clean & Jerk Work 15:00-25:00

Power Clean & Jerk

3 @ 50% Touch n Go - 2 @ 60% - 2 @ 70%

1 @ 75% - 1 @ 80% - 1 @ 85%

Grace 27:00-32:00

30 Power Clean & Jerks for Time

Rx: 135/95 lbs