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 "

Monday, October 3, 2022

Strength:
Conventional Barbell Deadlift
8 x 10 reps

WOD:
Partner Workout
5 Rounds:
25 DB Hang Power Cleans 50/35# (split)
25 Burpees (Split)
400M Run (Together)

*20 Minute Cap

Tuesday, October 4, 2022

WOD:
Partner Workout
4 Rounds:
P1: 200/150M Row
P2: 10 Dual KB Front Rack Squats 53/35#

3:00 Rest

4 Rounds:
P1. 10/8 Cal bike
P2. 8 DB Box Step Overs 45/30#

*Switch when both partners complete their work

Wednesday, October 5, 2022

Strength:
Barbell Strict Press
3 x 10 reps

WOD:
Partner Workout I go, You go each movement:
15-12-9-6-3:
Barbell Push Presses 135/95#
Chest to Bar Pull Ups
Box Jumps 30/24"

Thursday, October 6, 2022

WOD:
Partner Workout I go, You go full rounds:
6 Rounds Each:
18 Weighted Jump Rope
6 DB Snatch 70/50#
2 Wall Walks
6 DB Snatch 70/50#
18 Weighted Jump Rope

Friday, October 7, 2022

Strength:
Bench Press
3 x 10 reps

WOD:
Partner Workout I go, You go alternating movements:
12 Rounds:
10 Ring Dips
15 Barbell Deadlifts 185/125#
30 Air Squats

Saturday, October 8, 2022

GYM IS CLOSED FOR L2 SEMINAR.

Sunday, October 9, 2022

GYM IS CLOSED FOR L2 SEMINAR.

Monday
HSPU + Walking
Intervals
3:00 work 1:00 Rest
4 Rounds AMRAP
20' Handstand Walk Buy In
12 Handstand Push-ups
10 Box Jump Over
20' D-ball Carry

Monday
9/26: Third Times a Charm (@ Track)
3x800m Run
3x600m Run
3x400m Run
3x200m Run
* :30 REST between each run
(3.74 miles in total)

Monday
same weight as last week, add reps
3 x 12-15 Wide Grip Bench
3 x 8-10 Close Grip Bench
3 x 15 DB Bench
*inbetween each set of bench 10 Strict Pull-Up & Suitcase Carry down and back

Tuesday
A. 10 Sets, add small weight from last week,
Every :45 2 Speed Squats w/ bands or chains. Same weight across, focus on speed
B. 3 x 20 Dual DB Front Rack Walking Lunges
C. 3 x 20 Pause Banded (around knees) Hip Thrust

Thursday
3 Supersets, added volume from last week, similar weights
A. 2 x 12, 2 x 10 Conventional Deadlift
12-15 DB Bench Press
B. 2 x 12, 2 x 10 Deficit Deadlift
10 Stink Bugs / Strict HSPU
C. 3 x 20 Dual KB Sumo DL
10 Barbell Bench Press

Monday, September 26, 2022

WOD:
For Time:
50-40-30-20-10
Wall Balls 20/14#
KB Swings 53/35#

*15:00 Cap

Tuesday, September 27, 2022

Strength:
Strict Pull-up 5RM

WOD:
12 AMRAP:
6 Push Press 135/95#
12/9 Cal Row
6 Ring Dips
9 Toes to Bar

Post WOD ABs
Accumulate:
2:00 Front Plank
1:30 Side Plank/side

Wednesday, September 28, 2022

Strength:
Snatch 3RM

WOD:
2021 CrossFit Games Event 9
For Time:
21-15-9
Bike for Cals
Snatches 105/75#

Thursday, September 29, 2022

Strength:
Back Squat 5RM

WOD:
2 Rounds
20 DB Thrusters 45/30#
3 Rope Climbs
40 Walking Lunges
5 Wall Walks

Friday, September 30, 2022

Strength:
Close Grip Bench Press 5RM

WOD:
6 Rounds:
35 Double Unders
7 Deadlifts 185/125#
9 Burpees Over the Bar
12 Hollow Rocks

Saturday, October 1, 2022

WOD:
Partners Complete
3 Rounds For Time
20 D-Ball Cleans 100/70#
200M Run (together)
40 American KB Swings 70/53#
200M Run
60 Box Jumps 24/20"
200M Run

Sunday, October 2, 2022

WOD:
25EMOM

1. 20 Wall Balls 20/14#
2. 20M Sled Push 135/90#
3. 20M Filly Carry/arm
4. 15 Toes to Bar
5. Rest

Monday
Kipping Skill
For Quality:
3 Rounds
20-30s Ring Support with Turnout
6 Banded Chest to Bar/Ring Pull-ups @20X2 Tempo

3 Rounds
5:00 Work 1:00 Rest
6 TTB
9 CTB/Pull-up
12 Ring Push-ups/Ring Dips

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