Gymnastics 10-30-23
Monday
Skill: Pullover + Handstands
10 AMRAP
3 Bar Pull-Overs/Skin the Cat
5 Wall Facing Handstand Push-ups
7 Sandbag to Shoulder
30ft Handstand Walk
Workout 10-30-23
Monday
Strength
3 x 3 Back Squat
1 x AMRAP @ 90% of last set
Conditioning
3 Sets for Quality
3 Front Squat
16 Dual KB FR Rev Lunge
25 Dual DB Squat
Tuesday
Strength
3 x 3 Bench Press
1 x AMRAP @ 90% of last set
Conditioning
3 Sets for Quality
3 Heavy Strict Chin-Up
10-12 Dumbbell Bench Press
15 Clapping Push-Up
Wednesday
Conditioning
12:00 As Many Rounds as Possible
400 Meter Run
8ea Single Arm DB Clean & Press 50/35
rest 2:00
12:00 As Many Rounds as Possible
75 Double Unders
5 Ring Muscle-Ups
rest 2:00
12:00 As Many Rounds as Possible
21/18 Calorie Row
15 Lateral Burpees over the Rower
Thursday
Strength
12:00, Every 1:30
Snatch Deadlift + Power Snatch + Overhead Squat
Conditioning
Teams of 3
8:00 As Many Reps as Possible
3 Touch & Go Power Snatch 135/95
7:00 As Many Reps as Possible
15/12 Calorie Bike
Friday
Conditioning
18:00 As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squat
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
20 Russian Kettlebell Swing R/G
20m Suitcase Carry ea.
200 Meter Run
1:00 Rest
Satruday
Conditioning
"The Type1 TakeDown"
5.7 Rounds for Time
400 Meter Run
4 KB-Facing Burpees G/Y
12 Kettlebell Swings
4 KB-Facing Burpees
4 Bar Muscle-Ups
Sunday
Strength
3 x 3 Strict Pull-Up
1 x AMRAP @ 90% of last set
Conditioning
25-20-15-10-5
Barbell Curl 45/35
5-10-15-20-25
Kettlebell Sumo DL Hi-Pull G/Y
Endurance 10-23-23
Tuesday
How many 400m Pushes/Carries can your team get?!?
24 AMRAP
P1: 400m Run
While P2: Starts 400m Sled Push
(2:00 Rest)
24 AMRAP
P1: 400m Run
While P2: Starts 400m DBall Carry
Gymnastics 10-23-23
Monday
Kipping and Pressing
3 Rounds
5 AMRAP 1:00 Rest Between Rounds
2 Rounds of
3 Ring Complex: 3 TT Ring, 3 Ring Pull-ups, 3 Ring Dips (Muscle-up Optional)
10 Plate Plank Walk-up/HS Plate Walk Up
Max Double Unders In time Remaining
Barbell 10-23-23
Monday
Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (heavier than last week, no chains or bands) Go EMOM.
B. 3 x 5 Bent Over Row
C. 3 x 5 DB Bench Press
D. 3 x 5 Pull-Up
E. Finisher
Tuesday
Warm-Up:
A. 10 x 2 Speed Back Squat (heavier than last week, no chains or bands) Go EMOM.
B. 3 x 5 Front Squat
C. 3 x 5 Sumo Deadlift
D. Finisher of walking lunges
Thursday
Warm-Up:
A. 10 x 1 Speed Deadlift (heavier than last week, no chains or bands) Go EMOM.
B. 3 x 3 Deficit Deadlift
C. 3 x 5 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges
Workout of the Day 10-23-23
Monday
Strength
1 x 20 Back Squat
Conditioning
3 Sets for Quality
5 Front Squat
16 Dual Deficit DB Lunge
25 Goblet Squat
Tuesday
Strength
1 x AMRAP Bench 225/155
Conditioning
3 Sets for Quality
5 Heavy Strict Chin-Up
10-12 Dumbbell Bench Press
AMRAP Feet Elevated Ring Row
Wednesday
Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
15 Sumo Deadlift Hi-Pull 95/65
rest 2:00
12:00 As Many Rounds as Possible
50 Double Unders
20 Single Arm DB Snatch 50/35
rest 2:00
12:00 As Many Rounds as Possible
18/15 Calorie Row
12 Handstand Push-Up c
Thursday
Strength
12:00, Every 1:30
2 (Snatch Deadlift + Power Snatch)
Conditioning
Teams of 3
Share reps as desired
50 Calorie Bike
100 Power Snatch 135/95
150 Calorie Bike
Friday
Conditioning
18:00 As Many Rounds as Possible
1.0 Mile Bike
50 Unweighted Step-Ups
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
500 Meter Row
25 Sit-Ups
200 Meter Run
1:00 Rest
Saturday
Conditioning
Partner 'Heavy' DT for 20:00
20:00 As Many Rounds as Possible
Shared w/ Partner however
12 Deadlift 185/125
9 Hang Power Clean
6 Shoulder to Overhead
Sunday
Strength
1 x AMRAP Strict Pull-Up
Conditioning
12:00 As Many Rounds as Possible
1-2-3-4-....
Toes to Bar
Pull-Ups
Burpees
Barbell 10-16-23
Monday
Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (same weight as last week, more chains/bands) Go EMOM.
B. 3 x 5 Bent Over Row
C. 3 x 5 DB Bench Press
D. 3 x 5 Pull-Up
E. Finisher
Tuesday
Warm-Up:
A. 10 x 2 Speed Back Squat (same weight as last week, more chains/bands) Go EMOM.
B. 3 x 5 Front Squat
C. 3 x 5 Sumo Deadlift
D. Finisher of walking lunges
Thursday
Warm-Up:
A. 10 x 1 Speed Deadlift (same weight as last week, more chains/bands) Go EMOM.
B. 3 x 3 Deficit Deadlift
C. 3 x 5 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges
Endurance 10-16-23
Tuesday
Running Of Time @ CRCF!
1.5 Mile Loop
5:00 Reset
1.5 Mile Loop (Try to match, if not beat, your initial time!)
5:00 Reset
1.5 Mile Loop (Try to match, if not beat, your initial time!)
Workout of the Day 10-16-23
Monday
Strength
3 x 5 Back Squat
1 x AMRAP Back Squat @ 90% of last set
Conditioning
3 Sets for Quality
8 Front Squat
16 Dual DB Lunge
25 VMO Squat
Tuesday
Strength
3 x 5 Bench Press
1 x AMRAP Bench Press @ 90% of last set
Conditioning
3 Sets for Quality
8 Heavy Strict Chin-Up
12 Dumbbell Bench Press
15 Feet Elevated Ring Row
Wednesday
Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
15 Toes to Bar
rest 2:00
12:00 As Many Rounds as Possible
50 Double Unders
15 Wallballs 30/20
rest 2:00
12:00 As Many Rounds as Possible
18 /15 Calorie Row
15 Kettlebell Swings R/G
Thursday
Strength
12:00, Every 1:30
3 Power Snatch
(8 total sets)
Conditioning
Teams of 3
Partner I Go, You Go, You Go
6 Rounds each,
3 Power Snatch 155/105
10/8 Calorie Bike
Friday
Conditioning
18:00 As Many Rounds as Possible
15/12 Calorie Bike
30 Walking Lunges
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
18/15 Calorie Row
15 Push-Ups
200 Meter Run
1:00 Rest
Saturday
Conditioning
20:00 As Many Rounds as Possible w/ Partner
1-2-3.....
Clean and Jerks 165/115
Bar Facing Burpees
*share reps however you'd like, one person works at a time
Sunday
Strength
3 x 5 Strict Pull-Up
1 x AMRAP Strict Pull-Up @ 90% of last set
Conditioning
18:00 As Many Rounds as Possible
20 Sit-Ups (GHD Option)
15 Dual KB Sumo Deadlift R/G
100 Meter Farmers Carry
Endurance 10-09-23
Tuesday
11:00 to Complete:
800m Run
(10) Box Jumps
(50) Double Unders// (100) Single Unders
(10) Burpees
800m Run
*3:00 Rest/FULL Reset*