Workout of the Day 11-28-22

Monday

Strength
15 Minutes, Every Minute on the Minute
Minute 1: 8-10 Pause Back Squats
Minute 2: 12 Strict Pull-Up
Minute 3: Rest

Conditioning 
3 Rounds
2:00 As Many Rounds as Possible
10 Dumbbell Box Step-Ups
8 Kipping Pull-Ups.
2:00 Bike
*score is Calories + reps

 

Tuesday

Strength
12:00 to Complete each superset 3-4 times

A1. 8ea Staggerd Stance RDL
A2.12 Strict Handstand Push-Up

B1. 8 Sumo Deadlift
B2. 15-20 Dumbbell Bench Press

C1. 20 Hip Thrust (bands around knees)
C2. 25 Dumbbell Overhead Tricep Extension

 

Wednesday

Conditioning
12 Minutes, As Many Rounds as Possible for each Couplet
2:00 rest b/w couplets

800 Meter Run
50m Walking Lunge

800 Meter Row
5 Wall Walks

1.2 Mile Bike
0:30 Hollow Hold
15 Dumbbell Bent Over Row

 

Thursday

Strength
3 Sets
30m SA Front Rack Carry
10 Pause Straight Leg Raises

Conditioning 
20 Minutes, As Many Rounds as Possible
8ea SA KB Snatch
50m Waiters Carry
-Repeat 2nd Side-
0:30 Hollow Hold
400 Meter Row

 

Friday

Conditioning
Partner I Go, You Go, Full Workouts

18-15-12
Power Snatch 65/55, 95/65
Toe to Bar

15-12-9
Clean & Jerk 95/65, 115/85
Pull-Up / Chest to Bar Pull-Up

12-9-6
Deadlift 205/145
Lateral Bar over Burpee

 

Saturday

Conditioning
Reverse Partner Lumberjack 40
*400m Run together before each
40 Dumbbell Squat Cleans 30/20, 45/35
40 Box Jumps 20/16, 24/20
40 Ring Row / Chest to Bar Pull-Ups
40 Sprawl / Burpees
40 Overhead Squats 65/55, 115/75
40 Kettlebell Swings G/Y, R/G
40 Deadlifts 135/95, 275/185

 

Sunday

Strength
3 Sets
3 TGU ea. side
15ea Copenhagen Side Plank Dips
:30 Double Under Practice

Conditioning
14:00 Time Cap
100 Double Unders
50 Wallballs
100 Double Unders
50 Push-Ups
100 Double Unders
50 Dual KB Front Rack Lunges Y/B, G/Y
100 Double Unders
50 Dual KB Sumo DL
100 Double Unders


Workouts of the Day 11-14-22

Monday

Strength
Front Squat or Overhead Squat
5 Rep Max

Conditioning
"Karen"
150 Wallballs for time

 

Tuesday

Conditioning
6:00 Time Cap
20/18 Calorie Bike
20 Lateral Bar over Burpees

Strength
6 Sets, Every 2:00
3 Conventional Deadlift

 

Wednesday

Conditioning
Teams of 3, 3 Rounds of each, each
Each round starts or ends w/ 15/12 Calorie Bike
A. 12 Thrusters 45/35, 95/65
B. 9 Thrusters 65/55, 115/85
C. 6 Thrusters 95/65 135/95

Thursday

Conditioning
40 Minutes, As Many Rounds as Possible
500 Meter Row
400 Meter Run
2 Rounds of
10 Sit-Ups
10 Ring Row
10 Push-Ups

 

Friday

Conditioning
35 Minutes, As Many Rounds as Possible
Partners Share Reps as Desired
800 Meter Run together
30 DBall Cleans 70/50, 100/70
30 Knee Tucks / Toes to Bar
30 Stink Bugs / Handstand Push-Ups
10 Rope Climbs

 

Saturday

Strength
3 Sets, 10:00 to complete
8ea Single Arm Cossack Squat
8ea Lawnmower Row

Conditioning
Open WOD 14.1
10 Minutes, As Many Rounds as Possible
30 Double Unders (75 Single Unders)
15 Power Snatch 55/45, 75/55

 

Sunday

Strength
Establish a 3 Rep Max Push Press

Conditioning
100 Calorie Row Time Trial
7:00 Time Cap


Workouts of the Day 10-31-22

Monday 

Strength 
Front Squat or Overhead Squat
3 x 8-10

Conditioning
5 Rounds, Every 1:00
15 Wallballs
As Many Pull-Ups as Possible in Time remaining

 

Tuesday

Conditioning
3 Rounds each
Partner I Go, You Go, Full Rounds
15 Sprawl / Burpee Box Jump
15/12 Calorie Bike

Strength
5 Sets, Every 3 Minutes
5 Conventional Deadlift
8ea Alternating Single Arm Z-Press

 

Wednesday

Conditioning
Teams of 3, 3 Rounds of each
Each round starts w/ 10-15 Calorie Bike
A. 8 Thruster 95/65, 115/85
B. 8 Push Press / Jerk 95/65, 135/95
C. 8 Hang Power Clean 115/85, 175/120

 

Thursday

Conditioning
30 Minutes, As Many Rounds as Possible
400 Meter Run
350 Meter Row
30 Squats
20 Sit-Ups
10 Push-Ups

 

Friday

Conditioning
35 Minutes, As Many Rounds as Possible
Share w/ Partner
1000 Meter Run, together
50 Knee Tucks / Toes to Bar
40 Jump Overs
30 DBall Cleans 70/50, 100/70

 

Saturday

Strength
4 Sets, Every 3:00 Complete
16 Dual Front Rack, Front Foot Elevated Reverse Lunge
8ea Single Arm Ring Row

Conditioning
8 Minutes to Complete
12-9-6
Dual Hang Snatch Y/B, G/Y
Strict Handstand Push-Ups
Then,
Max Calorie Bike / Row in Time Remaining

 

Sunday

Strength
3 Sets
5 Push Press
50m Single Arm Front Rack Carry

Conditioning
Partner 5000 Meter Row
Switch as desired


Workouts of the Day 10-24-22

Monday

Strength:
Front Squat or Overhead Squat
3 x 8-10

Conditioning:
100 Double Unders
80 Wallballs
80 Calorie Row
200 Jump Rope / 100 Double Unders

 

Tuesday

Conditioning:
10:00 As Many Rounds as Possible
10/8 Calorie Bike
16 Dual Front Rack Reverse Lunge
20 Russian Kettlebell Swing

Strength:
5 Sets, Every 3 Minutes
5 Conventional Deadlift
30m Single Arm Overhead Carry ea.

 

Wednesday

Conditioning:
Teams of 3, 3 Rounds of each, each
Each round starts w/ 8-12 Calorie Bike
A. 5 Hang Power Snatch 95/65, 135/95
B. 5 Hang Power Clean 135/95 185/125
C. 8-12 Lateral Bar Over Spawl / Burpees

 

Thursday

Conditioning:
30 Minutes, As Many Rounds as Possible
50 Meter Walking Lunge
40 Sit-Ups
30 Calorie Row
200 Meter Run
100 Meter Farmers Carry G/Y, R/G

 

Friday

Conditioning:
35 Minutes, As Many Rounds as Possible
Split w/ Partner
20 DBall Squats 70/50, 100/70
30 Stink Bug / Handstand Push-Ups
4 Rope Climbs
500 Meter Run w/ Partner

Saturday

Conditioning:
Halloween Workout
600M Run
10 Dual DB Snatch 40/30
20 Box Jumps
30M Sprawl to Broad Jump
30M Bear Crawl
400M Run
15 Dual DB Snatch
30 Box Jumps
30M Sprawl to Broad Jump
30M Bear Crawl
200M Run
20 Dual DB Snatch
40 Box jumps
30M Sprawl to Broad Jump
30M Bear Crawl

 

Sunday

Strength:
3 Sets
5 Push Press
:30ea Single Arm Front Rack March

Conditioning:
5 Rounds ea.
Partner I Go, You Go, Full Rounds
20/18 Calorie Row
20 Push-Ups


Workouts of the Day 10-17-22

Monday

Strength
Front Squat or Overhead Squat
3 x 12

Conditioning
3 Rounds
100 Jump Rope / 50 Double Unders
25 Wallballs
20/18 Calorie Row (1:30 or less)

 

Tuesday

Conditioning
10:00 As Many Rounds as Possible
10/8 Calorie Bike
10 Sprawl / Burpee OR Box Jump***
10 Ring Row / Pull-Up

Strength
5 Sets, Every 3 Minutes
8 Conventional Deadlift
:20 Side Plank ea. & Hollow

 

Wednesday

Conditioning
Teams of 3, 3 Rounds of each, each
Each round ends w/ 8-12 Calorie Bike
A. 10 Dual Kettlebell Snatch B/P, G/Y
B. 10 Push Jerk 95/65, 135/95
C. 10 Hang Power Clean 155/105

 

Thursday

Conditioning
30 Minutes, As Many Rounds as Possible
200 Meter Suitcase Carry
300 Meter Row
40 Single Dumbbell Step-Ups
:50 Handstand Hold

 

Friday

Conditioning
35 Minutes, As Many Rounds as Possible
Split w/ Partner
4 x 200m Run (2, 200s each)
40 Push-Ups
40 DBall Cleans 70/50, 100/70
4 Rope Climbs

 

Saturday

Strength
4 Sets, Every 3:00 Complete
16 Back Rack Reverse Lunges
8-12ea Single Arm Hi-Pull

Conditioning
CrossFit Open 16.3
7 Minutes, As Many Rounds as Possible
10 Power Snatch 45/35, 75/65
3 Pull-Ups / Chest to Bar Pull-Ups / Muscle-Ups

 

Sunday

Strength
3 Sets
5 Push Press
100m Single Arm Front Rack Carry ea.

Conditioning
Partner I Go, You Go
4 Rounds each.
30/25 Calorie Row


Workout of the Day 10-10-22

Monday
Strength:
Front Squat or Overhead Squat
3 x 12
Conditioning:
Complete 100 Wallballs
*Top of every minute = 20 Double Unders
**7:00 Time Cap

Tuesday
Conditioning:
12:00 As Many Rounds as Possible
15/12 Calorie Row
6ea Single Arm Hang Clean & Press 35/25, G/Y
12/10 Knee Tucks / Toes to Bar
Strength:
4 Sets, Every 4 Minutes
8 Conventional Deadlift
8ea Single Arm Half Kneeling Press
0:30 Psoas Deadbug March

Wednesday
Conditioning:
Teams of 3, 3 Rounds of each, each
Each round ends w/ 10/8 Calorie Bike
A. 10 Hang Power Clean 135/95
B. 10 Push Press 95/65
C. 10 Thruster 75/55
Competitor:
Teams of 3, 3 Rounds of each, each
Each round begins w/ 12/10 Calorie Bike
A. 10 Hang Power Clean 185/125
B. 10 Push Press 135/95
C. 10 Thruster 115/85

Thursday
Conditioning:
30 Minutes, As Many Rounds as Possible
600 Meter Run
500 Meter Row
50 Unweighted Step-Ups
15-25 Ring Rows / Pull-Ups

Friday
Conditioning:
35 Minutes, As Many Rounds as Possible
Split w/ Partner
500 Meter Run together
40 Dumbbell Power Cleans 35/25, 50/35
30 Sit-Ups / Toes to Bar
20 Push-Ups / Handstand Push-Ups

Saturday
Strength:
4 Sets, Every 3:00 Complete
16 Back Rack Forward Lunges
8-12ea Single Arm Row
Conditioning:
10 Minutes, As Many Rounds as Possible
10 Burpee Box Jump
10 Single Arm Dumbbell Snatch 35/25, 50/35

Sunday
Strength:
3 Sets
5 Push Press
100m Suitcase Carry ea.

Conditioning:
Partner I Go, You Go
18:00 As Many Rounds as Possible
8 Kettlebell Swings G/Y, R/G
18/15 Calorie Row


Workout of the Day 10-03-22

Monday
Strength
5-5-4-4-3-3 Box Squat
*goal is establish 3 RM"
Conditioning
"30/25 Calorie Bike Time Trial
1:00 Time Cap

Tuesday
Strength
3 x 5-8ea Alternating Single Arm Dumbbell Incline Press
8ea Landmine Single Leg RDL"
Conditioning
"3 Rounds ea. Partner I Go, You Go, Full Rounds
20 Single Arm Snatch 60/45
20 Burpees over DB

Wednesday
Conditioning
2 Rounds, 1:00 b/w efforts, 2:00 b/w rounds
5:00
1000 Meter Row
Max wallballs time remaining

5:00
800 Meter Run
Max Double Unders time remaining

5:00
1 Mile Bike
Max Rounds of Cindy time remaining

Thursday
Strength
18:00, Every Minute on the Minute
1 Power Clean
Conditioning
"Elizabeth"
21-15-9
Power Clean 95/65, 135/95
Push-Up / Ring Dip

Friday
Strength
3 Sets
25 Meter Front Rack Walking Lunge
8ea Renegade Row
Conditioning
18 Minutes, 3 Rounds
Minutes 1 & 2: 100m Walking Lunges
Minutes 3 & 4: 0:45 Wall-Sit & 0:45 HS Hold
Minutes 5 & 6: 500m Row / 400m Run / 0.7 Bike

Saturday
Conditioning
"Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Sunday
Strength
1 Rep Max Strict Press
Conditioning
"400m DBall Carry w/ Partner
800m Farmers Carry w/ Partner
*every switch = 2 DBall Cleans or 5 KB Deadlift "


Workouts of the Day 09-26-22

Monday

Conditioning:
5 Power Sets
3 Box Squat
rest 0:30
3 Double Jumps
rest 0:30
5 Jumping Muscle-Ups / Ring Muscle-Ups
rest 0:30
20/16 Calorie Bike
2:00 - 3:00 Rest

Tuesday

Strength
3 x 8-12ea Alternating Single Arm Dumbbell Incline Press
8ea Landmine Single Leg RDL

Conditioning
12 Minutes, As Many Rounds as Possible
Partner I Go, You Go Full Rounds
7 Box Jump Overs 20/16, 24/20
8 Dumbbell Snatch 50/35 70/50
9 Knee Tucks / Toes to Bar

Wednesday

Conditioning
2 Rounds, 1:00 b/w efforts, 2:00 b/w rounds
5:00
50 Kettlebell Front Rack Lunge 30/20, 40/30
Calorie Row in time remaining

5:00
800 Meter Run
Max Burpee Pull-Ups in time remaining

5:00
50 Wallballs
40 Push-Ups
Max Bike in time remaining

Thursday

Strength
10 Minutes, Every Minute on the Minute
1 Power Clean

Conditioning
14 Minutes w/ Partner
I Go, You Go, Full Rounds
100m Run
1 Power Clean 135/95, 225/155

Friday

Strength
3 Sets
10ea Pistols
10ea Lawnmower Row

Conditioning
20 Minutes, Every Minute on the Minute
Minute 1: 200 Meter Row
Minute 2: Walking Lunges
Minute 3: Plank
Minute 4: 100 Meter Suitcase Carry
Minute 5: 12-16 Single Dumbbell Step-Ups 40/30, 55/40

Saturday

Conditioning
Every Minute on the Minute 3 Sprawl
30 Thrusters 75/65
30 Power Snatch 75/65
30 Front Squat 95/65
30 Clean & Jerk 135/95
30 Deadlift 185/125

Competitor
Every Minute on the Minute 3 Bar Facing Burpees
40 Thrusters 95/65
40 Power Snatch 115/85
40 Front Squat 135/95
40 Clean & Jerk 185/125
40 Deadlift 275/225

Sunday

Strength
5 x 5 Strict Press

Conditioning
3 Rounds
2:00 Lateral Sled Drag (1:00 L, 1:00 R)
2:00 40/36 Calorie Bike
2:00 Kettlebell Swing Squats B/P, Bk/Y


Workouts of the Day 09-19-22

Monday
Strength
10-8-6-4-2
Box Squat
Conditioning
Partner Workout
3 Rounds,
P1: 20 Front or Overhead Squat (P2 plank)
then,
P2: 20 Front or Overhead Squat (p1 plank)
then,
400 Meter Run together

Tuesday
Strength
3 x 8-12 Dumbbell Incline Press
8ea Single Leg RDL
Conditioning
Partners
Alternate Movements
21 Minutes, As Many Rounds as Possible
18 Step-Ups 40/30, P2 Hollow
15 Thrusters P2 Bottom Squat Hold
12 Renegade Rows P2 Bar Hang

Wednesday
Conditioning
30 Minutes, As Many Rounds as Possible
Partner Workout
200 Meter Single Farmers Carry (each have their own Kettlebell)
3 Roudns each, I Go, You Go, full rounds
5 Push-Ups
10 Russian Kettlebell Swings G/Y, R/G
15 Sit-Ups

Thursday
Strength
10 Minutes
2-3 Power Cleans
*build up to workout weight

Conditioning
20 Minutes, As Many Rounds as Possible
Partner I go You go Full Rounds
5 Med Ball Front Squats 14/10, 30/20
3 Sprawl / Burpee
1 Power Clean 115/75, 225/155

Friday
Strength
10-8-6-4
Strict Pull-Up

Conditioning
Break up however you choose (1 person works at a time)
2 Rounds
50 Ring Row or Weighted Pull Ups
60 Calorie Bike
70 Single Arm Snatch 40/30, 60/45

Saturday
Conditioning
30 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
5 Kettlebell Deadlift G/Y
10 Box Push-Ups
5 Box Jumps 24/20
*200 Meter Walk / Jog after each 2 rounds

Competitor
30 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
5 Deadlift 315/215
13 Push-Ups
9 Box Jumps 24/20

Sunday
Strength
5 x 5 Strict Press

Conditioning
5:00 Backward Sled Drag
5:00 Farmers Carry
5:00 Max Distance Row

 


Workouts of the Day 09-12-22

Monday
5 Power Sets
10-8-6-4-2 Box Squat
rest 0:30
5 Seated Box Jumps
rest 0:30
5 Burpee Pull-Overs
rest 0:30
20/16 Calorie Bike
2:00 - 3:00 Rest

Tuesday
Strength:
3 x 8-12 Dumbbell Incline Press
8ea Dual KB Single Leg RDL

Conditioning:
10 Minutes
Every Minute on the Minute
6-8 Knee Tuck / Toes to Bar
6-8 Kettlebell Swing G/Y, R/G
30 Double Unders / 50 Jump Rope

Wednesday
Conditioning:
2 Rounds, 1:00 between efforts, 2:00 between rounds
5:00
1000 Meter Row
Max DBall Squats in time remaining

5:00
800 Meter Run
Max DBell Box Step-Overs

5:00
50/40 Calorie Bike
Max Push-Ups in tine remaining

Thursday
Strength:
8 Rounds
Every 1:30
3 Position Clean

Conditioning:
Teams of 3
15:00 As Many Reps as Possible
5 Touch and Go Power Cleans 95/65, 205/155 ea.
200 Meter Run together

Friday
Strength:
3 Sets
5-10ea Pistols
10ea Single Arm Ring Row

Conditioning:
20 Minutes, Every Minute on the Minute
Minute 1: 10-20 Pull-Ups
Minute 2: 0:45 Hollow Hold
Minute 3: 20 Wallballs 14/10, 30/20
Minute 4: 0:45 Front Leaning Rest
Minute 5: 20 Dumbbell Walking Lunges

Saturday
Conditioning:
30 Minutes, As Many Rounds as Possible
Partner Alternate Movements
40 Jump Rope / Double Unders
300 Meter Row
200 Meter Run
15 Dual Kettlebell Deadlift Y/B, G/Y
1 Rope Climb

Sunday
Strength:
5 x 5 Strict Press

Conditioning:
Share w/ a Partner
2 Rounds
50 Dual Dumbbell Squat 35/25, 60/40
50 Sit-Ups
50 Dumbbell Lunges
50 Calorie Bike or Row