Monday April 1

Strength

Bench Press

Followed by:

"Fool's Day"

 6 Rounds for time:
10 OHS (95/65)
10 Push Ups
10 Pull Ups

 



Sunday March 31

 

Happy Easter!

 

REST DAY!



Saturday March 30

"Risen"

10 Rounds for time:

12 burpees

8 pull ups

4 hand stand push ups

Friday March 29

"The Happy Hubley"

Run 800 meters
21-15-9

Jumping squats(18inch target ,12inch target)
KB Swings (53/35)
Run 400 meters

 

 



Thurs March 28

Strength

weighted dips

& weighted pull ups

(if you are unable to use weight, work on strict or negatives)

followed by:
"Donatello"

15 min AMRAP

3 power cleans (185/105)
15 push ups

20 slam balls (35/25)



Wed March 27

Strength

Deadlift

followed by:

"AMRAPA THE RAPPA"
4x 3 minute AMRAP with 2 minutes rest between rounds

10 burpee box jumps,30 abmat sit ups,200 meter run

(continue the next round exactly where you left off)

 

Gabe's TRAVEL WOD

5 sets of 5 reps bench press

followed by:

10 situps

20 burpees

30 Sit ups

40 push ups

50 sit ups



Tuesday March 26

Clean&Jerk

5sets of 2 reps

followed by:

"Tea Tree"
10 rounds for total reps of:

30 seconds of thrusters (95/65) / 30 sec rest

30 seconds of toes to bar/ 30 sec rest

travel workout

12 minute AMRAP

20 lunge steps

10 push ups





Monday March 25

Strength

Back squat

followed by:

"Lunch Box"
10 AMRAP

10 front rack walking lunge steps (155/95)

10 Chest to bar pull ups



Sunday March 24

REST DAY

 

OPEN GYM FROM 1-4PM

Saturday March 23

For time:

"Lint Licker"

10 alternating kb snatches (53/35)

200 meter run

12 KBSnatch

400 meter run

12 KBSnatch

600 meter run

12 KBSnatch

800 meter run

12 KBSnatch

1000 meter run

12 KBSnatch

 

BUY OUT:

1000 meter row (not for time)



Fri March 22

 3 sets of 3 reps box jumps
*work up to highest set of 5 possible*
REBOUNDING NOT RECOMMENDED
"Gladdus"
5 rounds for time:
10 Overhead squats (105/65)
20 push ups

CORBIN
 

Thursday March 21

Strength
Shoulder Press
followed by:

"Smiley face  :)"
10 Rounds for time of the following:
1 tire flip
3 HSPU
50 meter farmers carry (80/55) **each arm**
If you are unable to flip a tire you will do (2 deadlifts+2 push ups) @70% 1RM



Wednesday March 20

**FRONT RACK MOBILITY WORK**

Hang squat clean

5 sets of 3 reps

*The bar should not hit the ground until all reps are completed*

followed by:

"Chump Change"

9-7-5-3

 Front squat (65% of 1RM)

Burpee-+5 body squats

(5 air squats before moving to the next burpee)

 

 



Tuesday March 19

Mobility work:

HIPS!

Followed by: skill practice choose from the following...

double unders, kipping motion, or toes 2 something

followed by:

"Colgate Shuffle"

20-10-20

KBSwings (53/35)

Ring Dips
**run 400 meters after each set=3x400**

I will take this time to say... If you are feeling dry mouth during the workout you should probably increase the amount of water you drink during the day! It honestly might help.

 

Monday March 18

STRENGTH

Close grip bench press

 

Followed by:

In groups of 2

"Broccoli Showdown"
7 rounds
max wall balls (20/14)

200 meter row

1 minute rest between rounds

(You will complete as many wall balls as possible before your partner completes 200 meters of rowing, your total score is your total completed wall balls)

Friday March 15

"Dandelion" 

Complete the following with 200 meter run in between sets:

21-18-15-12-9-6-3

Sumo deadlift high pull (75/55)

&

hand release push ups

2x500 meter row for cool down

 

 

Thursday March 14

"FRAN"

21-15-9

Thrusters (95/65)

&

Pull Ups

(You complete 21,15, & 9 reps of each movement)

**Different Fran**

 



Wednesday March 13

Testing continues with front squat...

find 1,3, or 5 RM

followed by:

"Moose Guts"

50 meter walking lunges

10 hspu

50 meter walking lunges

8 hspu

50 meter walking lunges

6 hspu

50 double unders

4 hspu

50 double unders

2 hspu

50 double unders

 



Tuesday March 12

 

Shoulder press: 1, 3, or 5 rep max

followed by:

10 Rounds for time:

10 KB SWINGS (53/35)

10 BOX JUMPS (24/20)

 

 

Monday March 11

 

This week the athletes who have proper fundamentals will begin testing on various movements. For some, this will include a one rep maximum weight. For others, it will be a 3 or 5 rep max. 

 

 Find max box jump for height 

Find max high bar back squat

 followed by:

 

"HUH"

1 min AMRAP of : pull ups

30 sec rest

2 min AMRAP of: 5 toes2bar & 5 chest slap push ups

30 sec rest

   3 min AMRAP of: 10 wall ball shots (20/14), 10 sit-ups

30 sec rest

4 min AMRAP of: 10 hang power clean (105/65)/10 burpees

      

Sunday March 10

DAY OF REST

OR

COME TO OPEN GYM

1PM UNTIL 3PM



Saturday March 9

 

"Towellette"

Every minute on the minute (EMOM)

for 21 minutes

Even minutes: 50 meter farmers carry as heavy as possible

Odd minutes: 10 push press (115/75)

 

 

FRIDAY MARCH 8

 

"REDLINE"

400 Meter Run

30 Back Squats (135/85)

400 Meter Run

20 Front Squats (135/85)

400 Meter Run

20 Back Squats (135/85)

400 Meter Run

10 Front Squats (135/85)

400 Meter Run

**RACKS ARE ALLOWED**



Thursday March 6

Power Clean Skill Work

or

3-3-2-2-2-2

 

 

"Rowmania"

2 rounds of 1min row 2 min rest
then
1 round of 2 min row 2 min rest
then
4 rounds of 30 sec row 1 min rest

 



Wed March 5

30 MINUTES OF FULL BODY MOBILITY WORK

FOLLOWED BY:

"Tick-Tock"

12 Minute AMRAP

1,1...2,2...3,3...4,4...etc

THRUSTERS (115/65)

&

RING DIPS



Tuesday March 5

Skill work:
Hang Power Snatch

5 Rounds for time:
10 Toes to Bar
10 Burpees
10 KBSwings (53/35)

 

 



Monday March 4th

 

Pino working hard at our grand opening!

Photo courtesy of Andrew Probstfeld

 

BENCH PRESS

5-5-5-5

 

"Cindy Poo"

4 Rounds for time of the following:

5 Strict Pull Ups

10 Push Ups

15 Squats

10 Deadlifts (225/155)

5 Strict Pull Ups

10 Push Ups

15 Squats

*20 Minute Time Limit*

 

 

 

 

 

 

 



SATURDAY MARCH 2nd

 

OPENING DAY!!!

 

COME SEE WHAT THE WORKOUT OF THE DAY IS!