Workout of the Day 05-01-23
Monday
Strength
5 Minutes, Every 1:00
Hang Squat Clean + Pause Squat Clean
Rest 1:00
5 Minutes, Every 1:00
Squat Clean
Conditioning
10 Rounds (25:00 Time Cap)
200m Run / 0.4 Bike / 250m Row
1 Squat Clean as heavy as possible
Tuesday
Conditioning
18 Minutes, As Many Reps as Possible
1:00 Stations
- Rope Climbs
- Burpee Box Jump
- Double Under
Wednesday
Conditioning
30 Minutes, As Many Rounds as Possible
100 Meter Suitcase Carry R/G
20 Step-Ups 1 dumbbell 50/35
0.3 Mile Bike
400 Meter Run
2:00 Rest
Thursday
Strength
5 x 2 Strict Press
5 x 2 Push Press
Conditioning
1 Round for Time
50 Strict Press 45/35
50 Calorie Row
Friday
Conditioning
3 Rounds
20 Toes to Bar
20 Pistols
20 Sumo Deadlift 225/155
Saturday
Conditioning
Partners
800m Run together
100 Pull-Ups, shared
800m Run together
200 Push-Ups, shared
800m Run together
300 Air Squats, sahred
800m Run together
Sunday
Strength
3 x 10-20 Feet Elevated Ring Row
Conditioning
20 Minutes, As Many Rounds as Possible
30/25 Calorie Bike
1:00 Wal-Sit
20 Sit-Ups
15 Kettlebell Swings
Gymnastics 05-01-23
Monday
Press + Pull
16 AMRAP
3 Strict Pull-ups
8 Parallette Push-ups
15 Air Squats
200m Run
Weight Vest Optional
Barbell 05-01-23
Monday
A. 5-3-1-1-1 Bench Press, focus on the heavy 1s
*superset w/ 30 pull aparts
B. 5-3-1-1-1 Strict Pull-Up, focus on the heavy 1s
*supeset w/ 15 Delta Push-Ups
C. Finisher = 1 x 50 unbroken American KBS AHAP
Tuesday
A. 5-3-1-1-1 Box Squat
B. 3 x 10 Back Squat
C. 3 x 8ea Back Rack Lunge
D. 3 x 25 VMO Squat
E. Quad & Glute Finisher
Thursday
A. 5-3-1-1-1 Deficit Deadlift
B. 3 x 5 Pause Deficit Deadlift (pause 1/2 inch off ground)
C. 3 x 12ea Dual DB Death March
D. 3 x 15 Good Morning
E. Glute & Ham Finisher
Endurance 05-02-23
Tuesday
Hell's Bell's
FOR TIME...
1600m Run
60 Single Kettlebell Thruster
1600m Run
60 American KBS (Yellow-Blue<F> and Blue-Green<M>)
1600m Run
60 Burpee + Lateral Hurdle Jump-Overs
Olympic Weightlifting 04-24-23
Wednesday
Snatch
85% 4x2
75% 3x1
Clean + Jerk
85% 4x2
75% 3x1
Snatch Pulls
110% 5x1
Endurance 04-24-23
Tuesday
Up & Down, Round & Round @ CRCF
400m Run
10 OH Plated Alternating Reverse Lunges
10 Plated Ground-2-OH
10 Plated Press Squats
800m Run
10 OH Plated Alternating Reverse Lunges
10 Plated Ground-2-OH
10 Plated Press Squats
1200m Run
10 OH Plated Alternating Reverse Lunges
10 Plated Ground-2-OH
10 Plated Press Squats
1600m Run
(-And back down : )
Barbell 04-24-23
Monday
A. 2-1-2-1-2-1-2 Bench Press, focus on the heavy 3s, not the 1s
*superset w/ 30 pull aparts
B. 2-1-2-1-2-1-2 Strict Pull-Up, focus on the heavy 3s, not the 1s
*supeset w/ 15 Delta Push-Ups
C. Finisher = 1 x 50 unbroken American KBS AHAP
Tuesday
A. 5 x 3 Box Squats *same weight as last week*
B. 3 x 10 Back Squat
C. 3 x 8ea Back Rack Lunge
D. 3 x 25 VMO Squat
E. Quad & Glute Finisher
Thursday
A. 1 x 3 Deficit Deadlift *ahap*
B. 3 x 5 Pause Deficit Deadlift (pause 1/2 inch off ground)
C. 3 x 12ea Dual DB Death March
D. 3 x 15 Good Morning
E. Glute & Ham Finisher
Workouts of the Day 04-24-23
Monday
Strength
5 Minutes, Every 1:00
1 Clean Pull + 1 Squat Clean
Rest 1:00
5 Minutes, Every 1:00
1 Squat Clean w/ :03 Pause in Bottom
Conditioning
8:00 As Many Rounds as Possible w/ Partner
5 Front Squat 135/95, 225/155
10/8 Calorie Bike
Tuesday
Conditioning
3 Rounds
400 Meter Run
21 Kettlebell Swings G/Y
12 Ring Muscle-Ups
Wednesday
Conditioning
30 Minutes, As Many Rounds as Possible
500 Meter Row
40 Double Unders
0.3 Mile Bike
20 Dumbbell Walking Lunge 50/35
1:00 Rest
Thursday
Strength
4x Every 2:00, 3 Strict Press
4x Every 2:00, 3 Push Press
Conditioning
7 Minutes, As Many Rounds as Possible
16 Dumbbell Thrusters 35/25, 50/35
12 Burpee Box Jump 20/16, 24/20
Friday
Conditioning
5 Rounds
0:45 Stations
- 5 Deadlift 275/185
- 0:30 Handstand Hold
- 10 Chest to Bar
- 0:30 L-Sit
Saturday
Conditioning
Teams of 3, 2 Rounds
As Many Reps as Possible
6:00 Calorie Bike
6:00 Distance Sled
6:00 Single Arm Snatch 70/50
Sunday
Strength
5 x 2 Turkish Get-Up
Conditioning
3 Rounds
Max Reps Bench Press @ 1x Bodyweight / .75x Bodyweight
Max Reps Feet up Ring Row
Full Recovery
Gymnastics 04-17-23
Monday
Push + Pull Endurance
4 Rounds For Time
Max Pull-ups (scale to complete 5 + reps)
Max Ring Dips/Push-ups 5+reps
400m Run
Olympic Weightlifting 04-17-23
Wednesday
Power Snatch
60-75% 8x2
Power Clean + Power Jerk
60-75% 8x (2+2)
Jerk
5x3 building to heavy triple
Back Squat
60% 1x2
70% 1x2
80% 1x2
85% 1x2