Saturday

Conditioning

Teams of 3; 1 person working at a time 1 person working at a time, 1 piece of equip per group [25 min]
1. In 7 min; Wall Ball; 1 ball - max reps
rest 2 min
2. In 6 min row for max calories [1 pt per cal]
rest 2 min
3. in 5 min Max rep V-Ups
F: Sit Up rest 2 min
4. In 4 min max 10m shuttle run 1 person running at a time; every 10m is 1 pt.
5. In 3 min Max rep 45/25# overhead walking lunge 1 pt per rep

Friday

Strength

Ax4
A1. Snatch Grip DL x6-8: Build to moderate set;

F: Build to 8 reps; 2020 tempo Clean Grip Deadlift

A2. Strict HSPU  


F: Seated DB Press x8 P: Strict HSPU x5-7
S: Strict Deficit HSPU x4-5, increasing depth

Conditioning

B. 10 min AMRAP
20x Russian KBS  
10x Strict Press
5x CtB Kipping Pull Up

F: RKBS light + 2DB Press + Jumping Pull Up/Kipping Pull Up
P: 53/35# + 75/55 + 5x CtB Pull Up
S: 70/53 95/65 Strict Press + 5x Bar MU

Thursday

Strength

Ax4 sets; build

A1. Push Complex:
F: Parallette Push Up Negatives x5; 51x1
P: Ring Push Ups x8; 30x1
S: Archer Push Ups x5 each arm; slow & controlled

A2. 2DB Bent Row alt Arm w/hold at top x8 each arm

A3. Hollow Rock x10-15

Conditioning

B.

4x
60 sec Ski hard
60 sec DB Man Maker  

2 min rest

Wednesday

Strength

Ax5
A1. Pause Front Squat x5 w/2 sec pause in bottom, *rest 10 sec
F: with DB or BB 6-8 reps

A2. Box Jump + Step Down x5 reps for explosion
F: can be vertical jump w/reload or box jump
P/S: Jump High
*rest 60-90 sec

Conditioning

B. 5 sets;
30 sec on/30 sec off

1. Double Unders

F: Single Unders
2. Row for Cal all groups - for cal - low score
3. Squat Clean x4: 1.1.1.1 (not touch and go)

F: Power Clean + FS
P/S: work up in weight
Build up each set/round in weight score is heaviest set of Squat Cleans you work up to
lowest number of cals rowed +
and the lowest number of double unders in 30 sec - so 3 scores

Tuesday

Strength

Ax4:
A1. Pull Up Complexes
1x Strict Pull Up + 3x CTB Pull Up + 5x Kipping Pull Up

F: 1x Slow Negative + 3x Kip on Bar + 5x Kip/Jumping Pull Up
P: As Written
S: 1x Strict CtB + 3x Bar MU + 5x CtB Pull Up
rest 30 sec

A2. 2DB Seated/alternating OH Hold seesaw press x8 each arm  
rest 60 sec

Conditioning

B. 12 min AMRAP
15x Push Up
12x Toe to Bar
9x Shoulder to Overhead

F: 10x Push Up + 12x Sit Up + 9x 2DB Push Press P: as rx; 115/75
S: as rx + 155/105

Monday

Strength

A. 10 min Alternating EMOM

A1.  Snatch Extension x5 reps

F: Hang Snatch Extension x5 reps

A2. Overhead Squat x 3

F: Overhead Squatx 5

Conditioning

B. 3 rounds; for max reps 1 min on
1. 1DB Power Snatch
2. 1DB Box Step over 3. 1 min Bike for Cals
*1 min rest


F: Low BJ step over unweighted + Russian KBS +Bike
P: 50/35
S: 70/50

Saturday

Conditioning

“The Open Test”
20 Minute AMRAP

F: 40x Wall ball  
40x Dub/100x Singles  
30x Step Up
30x Hanging Knee Raises or Sit Ups  
20x Ring Row  
20x Burpee
10x DB Power Snatch  
10x Burpee Jumping Pull Up  

P: 50 Wall Balls (20/14)  
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (115/75)  
20 Jerks (115/75)
10 Snatches (115/75)
10 Burpee Chest to Bar Pull-ups

S: 50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (155/105)
20 Jerks (155/105)
10 Snatches (155/105)
10 Ring Muscle-Ups

Friday

Strength

A. 15 min go find 10RM Double Overhand Grip Deadlift (no hook grip)

F: 2020 tempo x10 reps for quality
P/S: Build to tough set of 10 -[no power-driving the bar in the ground, control the negative]

Conditioning

B. 10 min Work Capacity  

4 min Airbike for cal
3 min 1DB CJ [alt arms as needed]
2 min HSPU
1 min Burpee

F: Russian KBS + 2DB Seated Press + Burpee
P: 50/35 Kipping HSPU, rx
S: 70/50 Deficit Kipping HSPU

Thursday

Strength

Ax4:
A1. Half Kneeling Filly Press: Build to an 5RM each arm @21x1

A2. Prone Row: Build to 5RM @20x0 tempo

Conditioning

B. 15 min AMRAP:
20 sec wall facing handstand hold
15x Overhead Bumper Plate Sit Up +
100’ 2KB Front Rack Carry

F: 3x Wall Walk + 20x Sit Up + 100’ 2kb Farmers Walk
P: 20 second wall facing HS Hold + 15x OH Bumper Plate Sit Up 25/10# + 2kb 100’ Front Rack Carry
S: 50’ Handstand Walk + 15x Sit Up [45/25]+ 2KB Front Rack Carry


Wednesday

Strength

A. Front Squat - build to 5RM: One Set every 2 min for 12 min

F: 8RM; 30x1 tempo Front Squat or DB Goblet Squat
P/S: Build to a tough set of 5 reps

Conditioning

B. “Macho Man”
Every minute perform: 3x Power Clean + 3x Front Squat + 3x Shoulder to Overhead
*if you miss a round rest the next round. Goal is 10 rounds total in the 15 min Cap

F: with 2DB's, 5x Hang Power Clean + 5x Squat + 5x PPr
P: 115/75
S: 135/95

Tuesday

Strength

A. "Lynne"
5 Rounds for max reps combined 20 min clock counting down [One Round Every 4 min for 20 min]

F: 2DB Bench x30x1 tempo; + Ring Row @1010 tempo
P: Bench Press bwt men, 2/3 bwt women Kipping Pull Up
S: Bwt, 2/3 bwt women Bench + CTB Pull-up

Conditioning
B. Tabata Sit Up

Monday

Strength
15 min to find 5RM Overhead Squat

F: 8RM Overhead Squat

Conditioning

“Hearts on Fire”

B. 12 min AMRAP
40x Dubs
20x 1DB Front Rack Reverse Lunge total steps in place [total steps]
20x Alt Arm DB Power Snatch [10x each arm]

F: 100x Single Unders + 20x Lunge Steps + 10x Russian KBS
P: As Rx: 50/35#
S: 40x Dubs + 20x Single Arm OH DB Lunge +20x DB Power Snatch 70/50#


Friday

Strength

Ax5 Deadlift x5 reps, rest 2-3 min after each set

F:x8-10 reps; 2020 tempo;
P/S: 5 reps; 2020 tempo; build to moderate set

Conditioning

B. 21-15-9
KB Lunge [L+R =1]
Russian KBS  
Pull Ups

F: bwt lunge [L+R = 1] + Russian KBS + +Ring Row
P: As Written
S: CTB

Monday

NYE Hours

12/31
4:30/5:30/6:30pm Classes Cancelled

1/1
Closed
Conditioning

A. '31'

31 Push Press  
31 Pull-Ups
31 Sit-Ups
31 Snatches
31 Push-Ups
31 Lunges
31 Toes to Bar
31 Overhead Squats
31 Box Jumps
31 Double-Unders
31 Thrusters  
31 Burpees

F: DB Push Press + Jumping Pull Up +Sit Up + DB Hang Power Snatch + Push Up + Lunges + Hanging Knee Raise + DB Front Squat + +Box Step Up + Single Under x100 + DB Thruster +Burpee [keep load LIGHT, or single DB]
P/S: 75/55 + 24/20