Monday

Build to a heavy OHS
Build to a heavy Snatch Balance
Build to a heavy Snatch

–then–

AMRAP 6
1 Hand Release Push-Up
1 Toes-to-Bar
2,2…3,3…etc.

 


Tuesday

“Inside Out”
For Time: (20min cutoff)
800 Meter Run
21 Power Cleans (155/105) (RX+ 205/135)
500 Meter Row (10/7 Damper Setting)
21 Burpee Box Jump Overs (24/20)

 


Wednesday

“Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell / Kettlebell Snatches (50/35) (RX+ 70/50)
1 Minute Calorie Bike / Row
1 Minute Rest
*Score is lowest rep total across the five rounds.

 


Thursday

A. “Better Half”
On the 1:30 x 7 Rounds
7 Barbell / Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts
*Same weight across on strict presses. Build to heavy single deadlift.

B. Run 1 Mile
*RX+: Weighted Vest

 


Friday

“Tread Water”
For Time: (30min cutoff)
2k Row
150 Double Unders
10 Rounds of “Cindy”
*1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
**RX+: 5 Chest-to Bar, 7 Handstand Push-Ups, 10 Pistols

 


Saturday

For Time with a Partner (30min cutoff)
60 Speed Plate Hops (45/25)
60 Walking Lunges
60 Burpees
60 Knees-to-Elbows
60 Box Jumps (20″)
60 Plate Ground-to-Overheads (45/25)
6 Rope Climbs
60 Pull-Ups
60 Renegade Squats (53/35)
60 Military Sit-Ups (Partner holds feet)
60 Ring Dips or Hand Release Push-Ups
60 Wallball Shots (20/14)
60 Speed Plate Hops (45/25)


Sunday

“Ground Control”
On the Minute x 16
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: Max Calorie Row
Minute 4: Rest
*Score is total calories across the 4 rounds.

**We do not have formal classes on Sunday, however this workout is to help provide some structure for those looking to get a sweat in during our Open Gym hours.**


Monday

A. Front Squat
In 12min, build to a moderate/heavy load then…
3 sets of 5 reps

B. “Wasabi”
For Time: (15min cutoff)
5 Lap Run
40 Pull-ups (RX+ Chest-to-Bar)
30 Front Squats (135/95) (RX+ 165/115)
20 Lateral Barbell Burpees (RX+ Bar Facing)

 


Tuesday

“Flip Flop”
For Time: (30min cutoff)
30-20-10
Kettlebell Swings (53/35) (RX+ 70/53)
Calorie Bike

Directly into…

10-20-30
Deadlifts (135/95) (RX+ 185/125)
Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

 


Wednesday

A. Push Press
In 12min, build to a heavy set of 10 reps

B. “Clothesline”
AMRAP 12
2 Push Presses (115/80) (RX+ 155/105)
2 Toes to Bar (RX+ Strict)
2 Box Jump Overs (24/20) (RX+ Clear the Box)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
….
Up by (2) reps until the finish.

 


Thursday

“Amphibious”
3 Rounds: (30min cutoff)
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row

 


Friday

“Twist and Shout”
AMRAP 14
1 Power Snatch (135/95) (RX+ 165/115)
2 Overhead Squats
3 Power Clean and Jerks
40 Double Unders (RX+ Unbroken)

 


Saturday

“Heartburn”
For Time: (25min cutoff)
1 Mile Run Together
16 Alternating Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees

 


Sunday

“Downsize”
3 Rounds: (20min cutoff)
45 AbMat Sit-ups (RX+ 20 GHD Sit-Ups)
30/21 Calorie Row
15 Hang Power Cleans (115/80) (RX+ Sandbag Over-the-Shoulder 150/100)

**We do not have formal classes on Sunday, however this workout is to help provide some structure for those looking to get a sweat in during our Open Gym hours.**