Week of May 30, 2021

Hope you had a great Memorial Day and had lots of fun in the sun!
We’re continuing on with our strength work we’ve been working through this week with some nasty little workouts added in :)

This week’s warmup is:
4 rounds for quality of:
2 Wall Walks
4 Pull-up Negatives
6 No Push-up Burpees
8 Box Jumps
10 Ring Rows

Day 1
5 rounds for quality of:
5 Tempo Back Squats
10 Push-ups

6 rounds for time of:
9 Bench Press, 95/65 lbs
12 Wall Balls
15 Kettlebell Taters
18 Ball Slams

Day 2
Hang Squat Snatch
6x3 at 74% 1RM
Rest 2 mins between sets

5 rounds, each round for time, of:
10 Row Calories
10 Burpee Box Jumps
Rest 1:30 between each round

Day 3
5 rounds for quality of:
5 Deadlifts
10 Ring Rows

For time:
4 Ring Dips
20 Back Extensions
4 Ring Dips
20 Pull-ups
4 Ring Dips
20 Shoulder-to-Overheads 95/65
4 Ring Dips
20 Burpee Over Bars
4 Ring Dips
20 Power Cleans

Week of May 24, 2021

This week’s warm-up
4 Rounds For Quality
3 Pull-up Negatives
9 Push-ups
15 Kettlebell Swings
21 Double Unders
30 sec Wall Sit

Day 1
5 Rounds form Time
5 Deadlifts
10 Ring Rows

For Time:
1 mile run
50 Kettlebell Swings 53/35

Day 2
Hang Squat Snatches
6x3 at 72%

For Time:
Row 1000m
then
3 RFT
10 TTB
10 Burpees

Day 3
5 Sets
5 Tempo Back Squats
10 Pushups

5 mile Bike Time Trial

Day 4
Each for Reps
3 min Calories Rowed
3 min Wall Walks
2 min Calories Rowed
2 min Wall Walks
1 min Calories Rowed
1 min Wall WAlks

2 RFT
50 Pullups
50 Pushups
50 Sit-ups
50 Air Squats

Week of May 16, 2021

This week’s warm-up. Please get started on this when you get to the gym!

4 rounds for quality of:
2 Wall Walks
4 Pull-up Negatives
6 No Push-up Burpees
8 Box Jumps
10 Ring Rows

Day 1
5 Rounds
5 Deadlifts
10 Ring Rows

4 Rounds, 1 min per station for max reps
Squat Clean 95/65
Sit-up
Push Jerk 95/65
Rest 1 min

Day 2
5 mile time trial on the bike *you will do this next week if you don’t do it this week

Fran
21-15-9
Pullups
Thrusters 95/65

Day 3
Hang Squat Snatch
6 x 3 at 70%
Rest 2 min

10-20-40-20-10
Front Squats 96/65
Double Unders
Ball Slams

Day 4
5 Sets
5 Tempo Back Sqats
10 Pushups

20min AMRAP
200m Run
5 Chest to Bar Pullups
10 Hang Power Snatches
15 Situps

Week of May 9, 2021

This week will be a bit of a deload week with regards to Part A. You will have the week to choose any movement or skill you want to work on. You can pick between these 4 workouts for the week:

Workout 1
7 rounds for time of:
10 Wall Balls, 20/14 lbs
10 Pull-ups

Workout 2
For 2 cycles:
AMRAP in 15 mins of:
Row, 500 m
20 Box Jumps, 24/20
12 Toes-to-bars
5 min rest between

Workout 3
4 rounds for time of:
7/5 Assault Bike Calories
20 Dumbbell Snatches, 30/20 lbs

Workout 4
Complete as many rounds as possible in 7 mins of:
2 Chest-to-bar Pull-ups
4 Sumo Deadlifts, 225/155 lbs
6 Lateral Burpees Over Bar
8 V-ups

Week of May 2, 2021

Day 1
Death by Pullups

Fot Time:
35/30 Cal Row
150 DU
35 Burpees
400m Run

Day 2
Upper Body Finisher x2

5 RFT
20 Russian KB Swings
15 Burpee Box Jumps
10 Ring Dips

Day 3
Max Rep Back Squats
Tabata:
Weighted Lunge
Plank Pull Through
Shoulder to OH
Weighted Squat

Day 4
Kipping Pullup Practice

EMOM 20 minutes
Even: 4 Hang Cleans
Odd: 12 Situps

Upper Body Finisher

Week of April 25, 2021

This will be our last week in this cycle of skill/strength work. We will do some final work next week and then have a ‘rest’ week of your choice the following week.

Day 1
5 rounds for quality of:
4 Negative Pull-ups
Weighted Wall Sit, 1 min

The Ghost
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min

Day 2
Tempo Back Squat 5x5
4 seconds down, 4 seconds up

Complete as many rounds as possible in 12 mins of:
12 Dumbbell Sit-ups, 20/10 lbs
7 Dumbbell Power Cleans, 30/20 lbs
5 Dumbbell Push Jerks, 30/20 lbs

Day 3
7 rounds for quality of:
Kb One Arm Up One Arm Down Carry, 50 m
Submaximal set of Push-ups

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 65/45 lbs

Day 4
Kipping Skill Work
Complete as many rounds as possible in 16 mins of:
6 Deadlifts, 185/105 lbs
12 Burpees
15 Toes-to-bars

Week of April 18, 2021

Day 1

5 Sets
4 Negative Pullups
1 Minute Plank

Complete as many rounds in 12 minutes as possible
9 V-Ups,
18 Dumbbell Front Rack Lunges
400m Run

Day 2
Back Squat 10 x 4

4 rounds for time of:
7/5 Assault Bike Calories
20 Dumbbell Snatches, 30/20 lbs

Day 3
3 Rounds for Quality
Max Deadhang
Max Box Jump Height

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Box Jump Over, 24/20 in
Front Squat, 95/65 lbs
Pull-up

Day 4
Weightlifting with Sutter

Half Cindy
10 min AMRAP
5 Pullups
10 Pushups
15 Air Squats

Week of April 11, 2021

Day 1
4 rounds for quality of:
5/3 Pull-up Negatives
8 Bulgarian Split Squats

In partners, complete the following alternating workout:
6 rounds each
12 rounds for time of:
20 Kettlebell Swings
10/7 Bike Calories

Day 2
Strict Press
3 sets of 5 reps

Complete as many rounds as possible in 12 mins of:
9 Toes-to-bars
18 Kettlebell Goblet Lunges 53/35 lbs
Row, 500 m

Day 3
4 rounds for quality of:
Farmer Carry, 50 ft
Plank Hold, 1 min

10 rounds for time of:
5 Hang Power Snatches, 75/55 lbs
5 Overhead Squats, 75/55 lbs
5 Pull-ups
Run, 100 m

Day 4
Back Squat
10 sets of 3 reps

Complete 4 minutes at each movement before moving onto the next.
8 x 20 secs / 10 secs
Tabata Dumbbell Thruster
Tabata Push-up
Tabata Overhead Walking Lunge
Tabata AbMat Sit-up