Workouts for 8/19-8/25/2018

Monday, August 20

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 10, RX: 15, FB: 20)

INTERVALS

3 Rounds:
    1 Min Jumping Lunges, 1 Min Rest (Fitness: Reverse Lunges)
    1 Min Burpees, 1 Min Rest (Fitness: Bodybuilders, FB: to 6" target)
    1 Min Wall Balls, 1 Min Rest (Fitness: 14/10#, RX: 20/14#, FB: 25/16#)
    1 Min Deadlift, 1 Min Rest (Fitness: 65/45#, RX: 95/65#, FB: 95/135#)


Tuesday, August 21

AEROBIC POWER

15 Minute AMRAP:
    12 Jumping Pullups
    9 Box Jumps (Fitness: 20/16", RX: 24/20")
    12 Thrusters (Fitness: 55/35#, 75/55#)
    200m Run

CORE STAMINA

4 Rounds (30s Work/ 30s Rest):
    Leg Raise (Fitness: Hanging Knee Raises, RX: Straight Leg, FB: Strict Straight Leg T2B)
    Plank
    Situps
    Hollow Hold
    1 Minute Rest


Wednesday, August 22

SKILL+STRENGTH

A. Snatch Technique Work

B. 10 Minute EMOM:
    1 Complex Per Minute:
        Power Snatch + Hang Squat Snatch + Overhead Squat

SHORT STAMINA

6 Minute AMRAP:
    12 Pushups (Fitness: Bar Pushups)
    10 Toes 2 Bar (Fitness: Hanging Knee Raises)
    8 Front Squats (Fitness: 65/45#, RX: 95/65#)

Rest 2 Minutes

6 Minute Amrap:
    10 Presses (Fitness: 65/45#, RX: 95/65#)
    10 Tuck Ups
    20 Jumping Lunges (Fitness: Lunges)


Thursday, August 23

STRENGTH

3 Supersets:
    5 Front Squat @ 80/90/95% of 2RM
    Pulling (Fitness: 12 Ring Rows, RX: 5 Strict Pull-Ups, FB: 5 Strict Weighted)
Rest 2 Min Between Sets

AEROBIC POWER INTERVALS

2 Rounds:
    6 Minute AMRAP:
        10 Deadlifts (Fitness: 85/55#, RX: 115/85#)
        10 Burpees Over Bar (Fitness: Bodybuilders Over Bar)
        10 Wallballs (Fitness: 14/10#, RX: 20/14#)
    2 Minute Rest


Friday, August 24

CONDITIONING

"Grace"
    30 Clean and Jerk (Fitness: 75/55#, RX: 135/95#)

Rest 5 Minutes

"Isabel"
    30 Snatches (Fitness: 75/55#, RX: 135/95#)


Saturday, August 25

CONDITIONING

Partner WOD For Time: (30 Min Time Cap)
    1 Mile Relay Run (Partners Alt Every 200m)
    100 Burpees (Fitness: Bodybuilders)
    150 Russian KB Swings (Fitness: 44/26#, RX: 53/35#)
    200 Air Squats

Workouts for 8/13-8/19/2018

Hi Jet Athletes! This week starts our Level Method rollout. The next four weeks will consist of a change in our programming to prepare us for testing our levels in September. A few things you will notice:

1) Our WOD template is changing from just a daily Skill/Strength and Conditioning pieces to more specific headings designed to provide you more insight into the focus and feel of each workout.

2) We're introducing 3 options for different movements and weight levels that will start to show up:
    Fitness: for those just starting out with CrossFit, experienced athlete coming back from a break or injury, or anyone wanting a good, solid workout with less reps or lighter weights.
    Performance (RX): for the intermediate athlete or those who want to push a little bit more.
    Fire Breather (FB): for those looking to compete and wanting heavier weights and able to do more complicated skill work.
    
Still unsure what this whole Level Method thing is? It's a standardize way to "test" our overall fitness and see where we stand. Rather than doing our own inhouse testing as we've done the previous year, now we'll be using a worldwide tested and proven system. In addition to just testing, the Level Method will better point our specific weaknesses we each have and show a path for improvement to be better, more well-rounded athletes.


Monday, August 13

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 10, RX: 15, FB: 20)

INTERVALS

3 Rounds:
    1 Min Row, 1 Min Rest
    1 Min Air Squat, 1 Min Rest
    1 Min Push-Ups, 1 Min Rest
    1 Min Sit-Ups, 1 Min Rest


Tuesday, August 14

AEROBIC POWER

4 Rounds for Time (16 Min Cap):
    15 Wall Balls (Fitness: 14/10#, RX: 20/14#)
    12 Hang Power Clean (Fitness: 55/35#, RX: 75/55#) 
    9 Burpee Over Bar (Fitness: Bodybuilder over bar)
    200m Run

CORE STAMINA

4 Rounds NFT (Not For Time)
    Plank 60s (Fitness: 30s)
    25 Sit-Ups
    12 Hanging Knee Raise


Wednesday, August 15

SKILL

10 Min Ring Practice/Work:
    Fitness: Stability at lockout or stabilize on box
    RX: Ring Dips and Stability at lockout.
    FB: Ring MU

SHORT STAMINA

40-30-20-10 for Time:
    Strict Press (Fitness: 22# BB/5# DBs, RX: 35/15#, FB: 45/35#)
    Back Squat (Fitness: Air Squat, RX: 35/15#, FB: 45/35#)


Thursday, August 16

STRENGTH

3 Supersets:
    5 Front Squat
    Pulling (Fitness: 12 Ring Rows, RX: 5 Strict Pull-Ups, FB: 5 Strict Weighted)
Rest 2 Min Between Sets

AEROBIC POWER INTERVALS

2 Rounds:
     5 Minutes:
          15 Box Jumps (Fitness: 20/16#, RX: 24/20#)
          15 Burpees (Fitness: Bodybuilders)
          15 KBS (53/35#)
          Max Calorie Row
     3 Minute Rest


Friday, August 17

STRENGTH

5x5 Sumo Deadlift

LACTIC POWER

15-12-9 for Time:
    Sumo Deadlift High Pulls (Fitness: 45/35, RX: 115/75#, FB: 135/95#)
    Pull-ups (Fitness: Toe-Spot, RX: Pull-Ups, FB: C2B PUs)


Saturday, August 18

30 Min Partner AMRAP:
    400m Run
    20 Deadlifts (Fitness: 95/65#, RX: 135/95#)
    40 Push-ups (Fitness: Bar Push-Ups)
    400m Run
    20 Toes to Bar (Fitness: Hanging knee raise)
    80 Double-Under

Workouts for 8/6-8/11/2018

Monday, August 6

CONDITIONING

A. 4 Rounds:
    10 Strict Pull Ups
    20 Overhead Reverse Lunges w/ Empty Bar
    20/15 Cal Row

5 Minute Rest

B. 9 Min AMRAP:
    15 Toes To Bar
    10 Deadlifts (115/75#)
    5 Power Clean (115/75#)

EXTRA WORK

6 Sets (30s Work/30s Rest)
    Wall Facing Handstand Holds


Tuesday, August 7

STRENGTH

3 Sets Total Back Squat:
    Set 1: 8 Reps @40% of 2RM
    Set 2: 6 Reps @60% of 2RM
    Set 3: Max Effort Reps @ 80%

CONDITIONING

3 Rounds:
    30 Box Jump Overs (24/20″)
    20 Double DB Ground-To-Overhead (50/35#)

EXTRA WORK

Tabata: Reverse Plank


Wednesday, August 8

STRENGTH

A. 4 Supersets:
    10 Inverted Grip Bent Over Rows
    10 Dips    FB: L-Sit Dips

B. 3 Sets:
     5 Pullup Negatives
     10 Candlesticks W/Hip Pike
     45s Active Bar Hang    FB: Weighted

C. 3 Minutes Max Burpees

EXTRA WORK

16 Rounds Tabata: Hollow/Arch Hold Alternate


Thursday, August 9

Every 3 Minutes Complete Max Rep Touch and Go Snatch
    Round 1 (Min 0) @ 60%
    Round 2 (Min 3) @ 65%
    Round 3 (Min 6) @ 70%

CONDITIONING

4 Rounds for Time:
    20 Sit Ups
    20 Thrusters (75/55#)
    Rest 90s

EXTRA WORK

5 Minutes: Max Air Squats


Friday, August 10

STRENGTH

8-8-8-8-8 Bench Press

CONDITIONING

Five 2:00 Rounds
    20 Kettlebell Swings (53/35#)
    10 Alternating Pistols
    Max Double Unders in Remaining Time

EXTRA WORK

10 Rounds Tabata: Bar Hang


Saturday, August 11

CONDITIONING

"I plank, you plank"
Partner Workout:
    5000m Row
    50 Front Squats (95/65#)
    60 Box Jumps (24/20")

Workouts for 7/30-8/4/2018

Monday, July 30

STRENGTH
4 Supersets of:
    5 Front squats w/1 second pause at bottom @ 65%
    45s Front Rack Hold

CONDITIONING

12 Minute AMRAP:
    30 Double Unders
    10 Toes to Bar
    10 Power Cleans (135/95#)

EXTRA WORK

Tabata plate pinch (35/25#)


Tuesday, July 31

CONDITIONING

4 Rounds:
    20 Dumbbell front rack walking lunge (50/35#)
    6 Sandbag cleans (60/40#)

Then

7 Rounds:
    10 Pullups
    5 Ring dips
    100m Run

EXTRA WORK

30 Rolling v-ups


Wednesday, August 1

STRENGTH

12-12-12 Deadlift

CONDITIONING

20 Min AMRAP:
    21 Dumbbell Snatch (50/35#)
    9 Burpees
    3 Rope Climbs    FB: 1 Legless Rope Climb

EXTRA WORK

4x20/side:
    Unweighted Bulgarian Split Squats


Thursday, August 2

A. Max height Box Jump

B. 5RM Push Press

C. 5 Minutes to accumulate max push press @ 70%

EXTRA WORK

5 Minutes:
    Max Bicep Cheater Curls w/empty bar


Friday, August 3

STRENGTH

15 Minute EMOM:
2 x (1 Clean pull + 1 Hang Squat Clean)

CONDITIONING

10 Minute AMRAP:
    15/12 Cal row
    15 Situps
    15 Hang power snatch (95/65#)


Saturday, August 4

* Blue Angels BBQ at 12:30p *

"Whitten"
5 Rounds for Time:
    22 kettlebell swings (70/53#)
    22 box jumps (24/20")
    400m Run
    22 burpees
    22 wall ball (20/14#)

Workouts for 7/23-7/28/2018

Monday, July 23

STRENGTH

10, 15, 20 Rep Back Squat

CONDITIONING

For time:
    30-20-10
    Wallballs (20/14#)
    Pull ups

EXTRA WORK

400m Burden carry


Tuesday, July 24

CONDITIONING

A. 3 Rounds:
    :60 Goblet Squat Hold (53/35#)
    400M Run
    7 Burpee Box Jumps (24/20")

B. 3 Rounds (1:00 on, 1:00 off; 12 Min Total)
    Max Double Unders
    Max Burpees

EXTRA WORK

16 Rounds tabata:
    Alternating lunge holds


Wednesday, July 25

STRENGTH

10 Min EMOM:
    4 Heavy DB snatches

CONDITIONING

A. 10 Minute AMRAP:
    12 Power snatch (75/55#)
    2 Bar muscle ups
    Bar MU scale: 6 C2B pullups

B. For 5 Minutes (:30 on :30 off)
    Max Rep Push Ups

EXTRA WORK

3x 1 Minute farmers hold
    Rest 30s


Thursday, July 26

STRENGTH

A. 5x3 Silent Deadlifts @ 75% of 2RM

B. 15 Minutes to find 3RM strict press

Then

5x10 DB strict press @ 25% of 3RM 

EXTRA WORK

4 Minutes:
    Max wall walks


Friday, July 27

STRENGTH

12-12-12-12 DB bench press

CONDITIONING

For Time:
    60 Alternating pistols
    40/30 Calorie row
    20 Handstand Push Ups

EXTRA WORK

10 Rounds:
    Tabata wall sit


Saturday, July 28

"Moreno"

Workouts for 7/16-7/21/2018

Monday, July 16

STRENGTH

4x4 Tempo Overhead Squats @3331 Tempo

CONDITIONING

5 Rounds:
    20 Front Rack Reverse Lunges w/OHS Wt
    15 C2B Pull-Ups     FB: 5 Ring MUs
    Rest 60s

EXTRA WORK

5 Minutes:
    Max Situps


Tuesday, July 17

STRENGTH

A. 2 RM DB Strict Press

B. 3 x 2 DB Strict Press @ 85%

CONDITIONING

3 Rounds:
    60 Double Unders
    12 Kettlebell Swings (62/44#)

EXTRA WORK

10 Minute Death by Ring Dips    FB: w/Weight


Wednesday, July 18

STRENGTH

A. 5x3 Squat Clean

CONDITIONING

14 Minute AMRAP:
     100m Farmers carry (53/35#)
     20 Reverse Burpees

EXTRA WORK

4x1 Min Wall Sit


Thursday, July 19

STRENGTH

A. 3 Supersets:
        10 Strict pullups
        10 DB row (5 per arm)

B. 10x3 Bench Press

EXTRA WORK

4 Sets Tabata of 4-Position Plank Hold


Friday, July 20

CONDITIONING

A. 3 Rounds:
        25 Thrusters (45/35#)
        25/20 Cal Row

Rest 5 minutes

B. 2 Rounds:
        30 Kettlebell Swings (53/35#)
        35 Situps
        400m Run

EXTRA WORK

3 Rounds:
    1 Min bottom of squat hold


Saturday, July 21

Strongman Gone Bad

Workouts for 7/9-7/14/2018

Monday, July 9

STRENGTH

4x8 Tempo Back Squats (5131)

CONDITIONING

10 Rounds:
    5 Thrusters (95/65#)
    250m Row

EXTRA WORK

Tabata: V-ups


Tuesday, July 10

CONDITIONING

A. 4 Rounds:
      200m Run
      Max unbroken KB swings (53/35#)

B. 25-15-5 for Time:
    Toes to Bar
    Power Snatch (75/50#)

EXTRA WORK

10 Rounds:
    Tabata active bar hang (20s work / 10s rest)


Wednesday, July 11

STRENGTH

8-8-8-8 Barbell Rows

CONDITIONING

12 Min AMRAP:
    100m Sandbag carry (60/40#)
    20 Sandbag Shoulder-2-Shoulder (60/40#)

EXTRA WORK

4 Rounds:
    30s KB Front Rack Hold (53/35#)


Thursday, July 12

CONDITIONING

A. Death by burpees

B. 6 Rounds:
    50m Farmers carry (53/35#)

C. 4 Rounds: 200m Sprint, Rest 1-2 Min


Friday, July 13

STRENGTH

6x3 Silent Sumo Deadlift

CONDITIONING

15 Min AMRAP:
    5 Seated wall balls (20/14#)
    5 Air squats

EXTRA WORK

5 Minutes:
    Max accumulated plank holds


Saturday, July 14

CONDITIONING

"McGhee"
30 min AMRAP:
    5 Deadlifts (275/185#)
    13 Push Ups
    9 Box Jumps (24/20")

Workouts for 7/2-7/7/2018

Monday, July 2

STRENGTH

6 Supersets:
    2 Bench Press @ 80% of 2RM
    8/5 Strict Pull-Ups     FB: Weighted

CONDITIONING

7 Min AMRAP:
    20 Double Unders
    6 Chest to Bar Pull-Ups
    40 Double Unders
    12 Chest to Bar Pull-Ups
    60 Double Unders
    18 Chest to Bar Pull-Ups

EXTRA WORK

Accumulate 5 Minutes of Sandbag Holds (60/40#)


Tuesday, July 3

STRENGTH

4-4-4-4-4 Overhead Squat

CONDITIONING

3 Rounds:
    Run 400m
    15 Clean and Jerk (135/95#)

EXTRA WORK

Partner row:
    60 Calories


Wednesday, July 4

*Happy 4th of July!! -- 10a Only*

“7/4/1776”
7 Rounds for time:
    4 Power Cleans (155/105#)
    17 Push-ups

Then...

    76 Wall Balls (20/14#)
    242 Double-Unders

EXTRA WORK

8 Rounds:
    Reverse tabata L-sit hold hanging from bar
    (10s Work / 20s Rest)


Thursday, July 5

STRENGTH

A. 10 Minutes for Review and Find Weight of
    Curtis P Complex:
        power clean + left leg lunge + right leg lunge + push press

B. 10 Minute EMOM:
    2 Curtis P Complexes

C. 4x12 Axle Bar Deadlift
    4 Heavy sets

EXTRA WORK

4 Rounds:
    1 Minute plank


Friday, July 6

STRENGTH

4 Supersets:
    2 Strict Press
    60s Front Rack Hold

CONDITIONING

A. Mainsite 20180612
    5 2-Min Rounds of:
        18/14 Cal Row
        Max Sit-Ups

B. Tabata Air Squats


Saturday, July 7

*Community Day -- 10a Only*

Workouts for 6/25-6/30/2018

Monday, June 25

STRENGTH

Find 3RM Power Clean & Push Jerk

CONDITIONING

For time:
    50 Box Jump Overs (24/20")
    40 Overhead Lunges (105/75#)
    30 Chest-to-bar pullups        FB: 10 Bar MU

EXTRA WORK

5 Mins Sled Push


Tuesday, June 26

STRENGTH

5x3 Power Snatch

CONDITIONING

12 Min EMOM:
    10 Goblet squats (53/35#)
    3 Strict Ring Dips

EXTRA WORK

4x100m Waiters Walk


Wednesday, June 27

STRENGTH

15 Min EMOM:
    4 Front Rack Reverse Lunges

CONDITIONING

3 Rounds:
    12 Deadlifts (155/105#)
    400m Run
    12 Bar Facing Burpees

EXTRA WORK

Double Tabata Wall Sits
    16 rounds (20s Work/10s Rest)


Thursday, June 28
    
STRENGTH

6-6-6 Romanian deadlift

CONDITIONING

4 Rounds:
    20 Wallballs (20/14#)
    15 Toes-2-Bar

EXTRA WORK

5 Min EMOM:
    50m Sandbag carry (60/40#)


Friday, June 29

STRENGTH

4-4-4-4-4 Strict Press

CONDITIONING

14 Min AMRAP:
    250/200m Row
    20 KB Swings (53/35#)
    5 HSPU or 5 Wall Walks

EXTRA WORK

6 Rounds (20s Work/10s Rest):
    L-Sit Hold Hanging from Pull Up Bar


Saturday, June 30

In solidarity with Outwod and gyms across the globe, we are honoring #InfiltrateWithLove -- a WOD celebrating inclusivity and support of the LGBTQ+ community and those marginalized because of how and who they love.

"STONEWALL"
12 Min AMRAP:
    6 Squat Cleans (135/95#)
    28 Double Unders
    6 Shoulder to Overhead (135/95#)
    9 Burpees

Why this workout?

In the early hours of June 28, 1969, New York City police raided the Stonewall Inn, a gay club located in Greenwich Village in New York City. The raid sparked a riot among bar patrons and neighborhood residents as police roughly hauled employees and patrons out of the bar, leading to six days of protests and violent clashes with law enforcement outside the bar on Christopher Street, in neighboring streets and in nearby Christopher Park. The Stonewall Riots served as a catalyst for the gay rights movement in the United States and around the world.

Workouts for 6/18-6/23/2018

Monday, June 18

STRENGTH

3x3 Push Jerk from Rack

CONDITIONING

6 Min AMRAP:
    9 Thrusters (115/75#)
    9 Chest-to-bar pullups

EXTRA WORK

Max Distance Farmers Carry in 4 Min (70/53#)


Tuesday, June 19

STRENGTH

A. 5x5 Back squat @ 80% of 2RM
    

B. 3x5 Deadlift @ 80% of 2RM
    

C. 3 Supersets:
        5 Ab-Wheel or 10 GHD Situps
        15 Pendlay Row

EXTRA WORK

3 x 400m Sprint for Time


Wednesday, June 20

STRENGTH

Sotts Press Ladder (45/35#)
15 Min EMOM:
    3 Reps from behind the neck

CONDITIONING

"Amanda"
9 - 7 - 5:
    Muscle ups
    Squat Snatch (135/95#)

EXTRA WORK

Tabata Wall-Facing Handstand Hold
(8 Rds: 20s Work/10s Rest)


Thursday, June 21

CONDITIONING

A. Death by Kettlebell Swings (53/35#)
     Increase by 3 Reps/Min
    Ex. Min 1=3, Min 2=6, etc

B. 3K Row

C. 4 x 20: Double KB Sumo Deadlift (70/53#)


Friday, June 22

STRENGTH

4-4-4-4 Front Squat 

CONDITIONING

3 Rounds:
    50 Wallballs (20/14#)
    30 Dumbbell snatch (50/35#)

EXTRA WORK

16 Rounds (20s Work/10s Rest):
    Hollow hold
    Arch hold


Saturday, June 23

HAPPY PRIDE!!!  --  10a Only

"Rita"
With a Partner for Time:
    41 Plate Step-Ups
    41 DB Push Press
    41 Situps
    41 Plate Ground-to-Overhead
    41 Russian KB Swings
    41 Pushups
    41 Air squats
    41 KB Deadlifts
    41 Ring Rows
    41 DB Thrusters
    41 Reverse Lunges
    41 Burpees

12 movements - The 2011 National Transgender Discrimination Survey found that 12 percent of kids in grades K-12 who identified as transgender or gender non-conforming reported sexual violence.

41 - The 2011 National Transgender Discrimination Survey reveals that 41% of transgender participants (2,644 out of 6,450) had attempted, at some point, to take their own lives.

Workouts for 6/11-6/16/2018

Monday, June 11

STRENGTH/SKILL

A. 3x8 Back Squat @ 70% of 2RM

B. Accumulate 3 mins of ring support hold

CONDITIONING

12 Min AMRAP:
    3 Power Cleans (135/95#)
    5 Toes-to-Bar
    7 Box Jumps (24/20")


Tuesday, June 12

STRENGTH/SKILL

A. 3x8 Strict Press @ 70% of 2RM

B. Accumulate 20 max height pullups

CONDITIONING

30-20-10:
    Walking Lunges (45/25#)
    Slam Balls (40/30#)


Wednesday, June 13

STRENGTH/SKILL

A. 10 Min Snatch Review & Practice

B. 10 Min to Find 1RM of:
    1 Snatch Deadlift + 1 Squat Snatch

CONDITIONING

3 Rounds (1 min work, 30 sec rest):
    Sandbag shouldering (60/40#)
    Sandbag cleans
    Sandbag Zercher squat


Thursday, June 14

STRENGTH

A. 3x8 Deadlift @ 70% of 2RM

B. 5 Sets of:
       30s Hollow Hold
       30s Arch Hold

CONDITIONING

5 Rounds for Time:
    30 Double Unders
    10 Ring Push-Ups
    30 Single Unders
    10 Situps


Friday, June 15

STRENGTH/SKILL

3x8 Front Squat @ 70% of 2RM

CONDITIONING

13 Min AMRAP:
    400m Row
    30 Wallballs (20/14#)
    3 Rope Climbs


Saturday, June 16

STRENGTH/SKILL

Review Pistol Progressions

CONDITIONING

CrossFit Mainsite 20180611, Maggie w/a Buddy:
5 Rounds for Time:
    20 HS Push-Ups
    40 Pull-Ups
    60 single-leg squats, alternating legs

Workouts for 6/4-6/9/2018

Monday, June 4

STRENGTH/SKILL

2 RM Power Snatch

CONDITIONING

"DT"
5 Rounds for Time:
    12 Deadlifts (155/105#)
    9 Hang Power Clean
    6 Push Jerks


Tuesday, June 5

STRENGTH/SKILL/CONDITIONING

Each for Time (rest as needed between):
    100 DUs or Max DUs in 3 Min (whichever comes first)

    500m Row

    Max Handstand Hold

    1 Min Max Sit-Ups

    Max Bar Hang

    Vertical Jump

    Max Ring Support Hold

    Max Unbroken Pushups


Wednesday, June 6

STRENGTH/SKILL

A. 2 RM Back Squat

B. 2 RM Bench Press

CONDITIONING

1 Mile Run


Thursday, June 7

STRENGTH/SKILL

2 RM Strict Press

CONDITIONING

"Nicole"
20 Min AMRAP:
    Run 400m
    Max Pullups


Friday, June 8

STRENGTH/SKILL

A. 2 RM Squat Clean

B. 2 RM Deadlift


Saturday, June 9

TBD

Workouts for 5/28-6/1/2018

Monday, May 28

* 10a Memorial Day Murph *

"Murph"
    For Time:
        1 Mile Run
        100 Pullups
        200 Pushups
        300 Air Squats
        1 Mile Run


Tuesday, May 29

CONDITIONING

Murph Make-Up

OR

A. Pace Rowing:
    2 Min @ 20spm
    2 Min @ 22spm
    2 Min @ 24spm
    2 Min @ 26spm
    2 Min @ 28spm

B. 5 Rounds -- Not For Time:
    8 Pallof Press Right
    8 Pallof Press Left
    8 Lateral Box Step Up (As High as possible) Right
    8 Lateral Box Step Up (As High as possible) Left
    10 Sumo Inchworms
    30 Seconds Bent Leg Hollow Body Hold


Wednesday, May 30

CONDITIONING

"Fight Didn't Go So Bad"
3 Rounds: 1 Minute Work, 1 Minute Rest:
    SDHP (75/55#)
    Box Jump (24/20")
    Push Press (75/55#)
    Cal Row


Thursday, May 31

SKILL/STRENGTH

15 Minutes to work on pistols or handstands

CONDITIONING

13 Minute AMRAP:
    10 Sandbag Deadlifts (60/40#)
    10 Sandbag Cleans
    10 Sandbag Push Press
    10 Bear Crawl Drags


Friday, June 1

* No 9:30/10:30a Classes *

CONDITIONING

"Randy"
    For Time:
    75 Power Snatches (75/55#)

Rest 5 Minutes

"Jackie"
    For Time:
    1000 Meter Row
    50 Thrusters (45/35#)
    30 Pullups

Workouts for 5/21-5/27/2018

Monday, May 21

STRENGTH/SKILL

3x10 Front Squat
    @ 45% of Back Squat 2RM

CONDITIONING

12 Min EMOM:
    Min 1 - Kettlebell Swings (53/35#)
    Min 2 - Goblet Squats
    Min 3 - Kettlebell Cleans


Tuesday, May 22

CONDITIONING

"Operation Red Wings"

5 Rounds w/Weight Vest (20/14#) and Plate (45/25#):
    19 Pullups
    19 Burpees
    19 Squats w/Plate on back
    19 Pushups
    19 OH Lunges w/Plate

Rest 2 Minutes

5 Minutes to find:
    1RM Clean and Jerk


Wednesday, May 23

STRENGTH/SKILL

3x10 Deadlift
    @ 55% of 2RM

CONDITIONING

For Time:
    21 Dumbbell Thrusters (50/35#)
    100 Double Unders
    15 Dumbbell Thrusters
    100 Double Unders
    9 Dumbbell Thrusters
    100 Double Unders


Thursday, May 24

STRENGTH/SKILL

3x10 Strict Press
    @ 55% of 2RM

CONDITIONING

3 Rounds for time:
    50 Situps
    800m Run


Friday, May 25

STRENGTH/SKILL

3x10 Back Squat
    @ 55% of 2RM

CONDITIONING

10 Min EMOM:
    Plate Ground to Overhead (55/35#)
    6 Burpees on Plate


Saturday, May 26

CONDITIONING

10 Minute EMOM:
    Min 1 - 20 Cal Row
    Min 2 - 10 Power Cleans (115/75#)

Rest 5 Minutes

10 Minute EMOM:
    Min 1 - 20 Cal Row
    Min 2 - 10 Front Squats (115/75#)


Sunday, May 27

* CLOSED - NO Sunday Strength *

Workouts for 5/14-5/19/2018

Monday, May 14

STRENGTH/SKILL

3 SuperSet:
    5 Front Squat
        If did >5 reps on last weeks FS, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30 Second Front Rack Hold

CONDITIONING

13 Min AMRAP:
    8 Sandbag Cleans (60/40#)
    8 Hand Release Pushups
    10 Overhead Walking Lunges  W/Sandbag (60/40#)
    16 Bent Over Rows
    100m Run w/Sandbag


Tuesday, May 15

STRENGTH/SKILL

3 SuperSets:
    5 Deadlift
        If did >5 reps on last weeks Deadlift, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s handstand hold

CONDITIONING

For time:
    100 Double Unders
    40 Sit-Ups
    40 Kettlebell Snatches (44/26#)
    100 Double Unders
    30 Sit-Ups
    30 Kettlebell Snatches
    100 Double Unders
    20 Sit-Ups
    20 Kettlebell Snatches


Wednesday, May 16

STRENGTH/SKILL

3 Supersets:
    5 Strict Press
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    5 Strict Chest-to-bar Pullups

CONDITIONING

16 Min EMOM:
    Min 1: Goat* 1
    Min 2: Goat* 2
    
*Goat refers to any skill or movements that are a weakness for you. You'll pick any 2 skills you struggle with to use for the workout.


Thursday, May 17

STRENGTH/SKILL

6 Rounds of Following Complex:
    Power Clean + Clean + Jerk
    Rest 2 Minutes

CONDITIONING

10 Min AMRAP:
    14 Switch Lunges (7 per leg)
    7 KB Swings (53/35#)
    3 HSPU


Friday, May 18

STRENGTH/SKILL

3 Supersets:
    5 Back Squat
          If did >5 reps on last weeks BS, add 5lbs.
          If not, subtract 10% of last weeks weight.
    30s Bar Hang

CONDITIONING

For Time:
    50 Calorie Row
    40 Burpees Over Bar
    30 Power Snatches (95/65#)
    20 Squat Cleans (135/95#)
    10 Bar Muscle Ups


Saturday, May 19

CONDITIONING

"Kelly"
    5 Rounds for time:
        400M Run
        30 Box Jumps (24"/20")
        30 Wall Balls (20/14)

Workouts for 5/7-5/12/2018

Monday, May 7th

STRENGTH/SKILL

3 SuperSet:
    5 Front Squat
        If did >5 reps on last weeks FS, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s Front Rack Hold


CONDITIONING

18 Min EMOM:
    First 9 Min:
        4 Strict Ring Dips
        10 Hip Bridges
    Second 9 Min:
        4 Floor Barbell Presses
        6 Floor Sweepers (Windshield Wipers)


Tuesday, May 8th

STRENGTH/SKILL

3 Supersets:
    5 Strict Press
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    10 Strict Pullups

CONDITIONING

"Sandbag Fran"
    21-15-9
    Sandbag Thrusters (60/40#)
    Pull-ups


Wednesday, May 9th

STRENGTH/SKILL

"Big Clean Complex"
    6 Sets for Max Load:
        High Hang Clean + Hang Clean + Clean + Push Press +
        High Hang Clean + Hang Clean + Clean + Push Jerk

CONDITIONING

8 Rounds of:
    Partner A: Max Burpees
    Partner B: 1 Minute Plank Hold


Thursday, May 10th

STRENGTH/SKILL

3 Supersets:
    5 Deadlift
        If did >5 reps on last weeks Deadlift, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s Handstand Hold

CONDITIONING

3 Rounds For Time:
    10 Box Jumps
    400m Run
    15 Wall Balls
    12 Power Snatch (75/55#)


Friday, May 11th

STRENGTH/SKILL

3 Supersets:
    5 Back Squat
          If did >5 reps on last weeks BS, add 5lbs.
          If not, subtract 10% of last weeks weight.
    30s Bar Hang

CONDITIONING

12 Minute AMRAP:
    20 Goblet Hold Walking Lunges (53/35#)
    10 KB Snatches


Saturday, May 12th

*Reminder: Gymnastics Clinic at 11a -- Counts for Murph Bingo!*

CONDITIONING

"Angie"
For Time:
    100 Pullups
    100 Pushups
    100 Situps
    100 Air Squats

Workouts for 4/30-5/5/2018

Monday, April 30

STRENGTH/SKILL

3 Supersets:
    3x5 Back Squat
          If did >5 reps on last weeks BS, add 5lbs.
          If not, subtract 10% of last weeks weight.
    Max Bar Hang

CONDITIONING

For Time:
    10 Ring Pushdowns    FB: 5 Bar Muscle-ups
    50 Double Unders
    8 Ring Pushdowns    FB: 4 Bar Muscle-ups
    40 Double Unders
    6 Ring Pushdowns    FB: 3 Bar Muscle-ups
    30 Double Unders
    4 Ring Pushdowns    FB: 2 Bar Muscle-ups
    20 Double Unders
    2 Ring Pushdowns    FB: 1 Bar Muscle-ups
    10 Double Unders


Tuesday, May 1

STRENGTH/SKILL

Snatch Complex
Every 90 Seconds 1 Complex for 10 Rounds:
    1 Squat Snatch
    1 Overhead Squat
    1 High Hang Snatch
    1 Overhead Squat

CONDITIONING

15 Minute AMRAP:
    6 HSPU
    8 Pistols
    10 DB Snatches (50/35#)


Wednesday, May 2

STRENGTH/SKILL

3 Supersets:
    Deadlift 3X5
        If did >5 reps on last weeks Deadlift, add 5lbs.
        If not, subtract 10% of last weeks weight.
    45s handstand hold

CONDITIONING

12 Minute EMOM:
    Min 1: Sandbag Burpees
    Min 2: Step-ups with Sandbag


Thursday, May 3

STRENGTH/SKILL

3 Supersets:
    Strict Press 3X5
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    Max Chin-ups

CONDITIONING

7 Minute AMRAP:
    20 Russian Kettlebell Swings (72/53#)
    10 Push Press (95/65#)


Friday, May 4

STRENGTH/SKILL

Front Squat 3X5
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

"Elizabeth"
21-15-9:
    Cleans (135/95#)
    Ring Dips


Saturday, May 5

*Community Day - 10a Only - Bring A Friend!*

Partner Workout for Time:
    Partner A:
        400m Run
        50 Pull ups
        100 Lunges holding slam ball (40/30#)
        50 Weighted Crunches (45/25#)
        100 Slam Balls (40/30#)
        50 Weighted Crunches
        100 Lunges w/Slam Ball
        50 Pull ups
        400m run
    Person B:
        Holds plate overhead (45/25#)

Workouts for 4/23-4/28/2018

Monday, April 23

STRENGTH/SKILL

3x5 Back Squat
    If did >5 reps on last weeks BS, add 5lbs.
    If not, subtract 10% of last weeks weight.
30s Handstand Hold

CONDITIONING

15-12-9-6-3, for Time:
    Wallballs (20/14#)    FB: (25/20#)
    Toes-to-Bar
    Thrusters (75/45#)   FB: (115/75#)


Tuesday, April 24

STRENGTH/SKILL

3x5 Deadlift
    If did >5 reps on last weeks Deadlift, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

3 Rounds For Time:
    20 KB Swings (53/35#)
    50 Ft Sandbag Bear Hug Carry
    10 Ground-To-Overhead w/Sandbag
    50 Ft Sandbag Bear Hug Carry


Wednesday, April 25

STRENGTH/SKILL

3 Supersets:
    5 Strict Press
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
   10 Bicep Curls

CONDITIONING

4 Rounds For Time:
    25 Sit-ups    FB: GHD Sit-up
    3 Rope Climbs
    400m Run


Thursday, April 26

STRENGTH/SKILL

Snatch Complex
4 Rounds, Increasing Weight:
    5 Snatch Pulls
    5 Hang Snatch
    5 Overhead Squat

CONDITIONING

For Time:
    150 Air Squats
EMOM:
    3 Push-ups


Friday, April 27

STRENGTH/SKILL

3x5 Front Squat
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.
30s Front Rack hold

CONDITIONING

10 Min AMRAP:
3-6-9...
    Deadlift (205/135#)    FB: 225/155#
    Burpee Box Jump Over (24/20")


Saturday, April 28

*Reminder: Gymnastics Clinic at 11a!*

"Cindy"
20 Minute AMRAP:
    5 Pullups
    10 Pushups
    15 Air Squats

Workouts for 4/16-4/21/2018

Hi Jets! If you missed our introduction to the Greyskull Progression last week, you can check it out here. This week we'll be adding 2.5lb to our Press weight from last week and 5lbs to our Squat and Deadlift weights. Also, same as last week, on your 3rd set, don't forget to go for max reps! See you at the gym!


Monday, April 16

STRENGTH/SKILL

Back Squat 3X5
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

For Time:
    800m Run
    30 Pullups
    60 Pushups
    800m Run


Tuesday, April 17

STRENGTH/SKILL

20 Minutes to work to a heavy set of:
    1 Power Snatch + 1 Hang Squat Snatch
    Rest 2 Minutes Between Sets

CONDITIONING

8 Minute AMRAP:
    2 Wall Walks    FB: 4 HSPU
    8 KB Swings (53/35#)
    12 Situps    FB: GHD Situp


Wednesday, April 18

STRENGTH/SKILL

Superset:
    Strict Press 3X5
        If did >5 reps on last weeks FS, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    3 Pull-up Negatives + 3 Ring Pushdowns

CONDITIONING

For Time:
    20 Box Jumps (30/24")
    28 Push Press (135/95#)
    44 Slamballs (50/40#)


Thursday, April 19

STRENGTH/SKILL

Deadlift 3X5
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

"Firefighter 400"
3 Rounds For Time:
     10 Sandbag Shouldering (each side)
     15 Sandbag Zercher Squat
     10 Sandbag Cleans
     10 Sandbag Single-Leg Row (each side)
     15 Sandbag Thrusters


Friday, April 20

STRENGTH/SKILL

Superset:
    Front Squat 3X5
        If did >5 reps on last weeks FS, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s Front Rack hold

CONDITIONING

3 Rounds For Time:
    3 Rope Climbs
    10 Toes-2-Bar
    22 Overhead Plate Lunges (45/25#)
    2 Minute Rest


Saturday, April 21

CONDITIONING

"Nancy"
5 Rounds for Time:
    400m Run
    15 Overhead Squats (95/65#)

Workouts for 4/9-4/14/2018

Welcome to the start of our second quarter of 2018! This quarter, as the weather improves, look for more workouts outside and more running in preparation for Murph at the end of May. This cycle we're mixing up our strength progression. At the direction of Coach Zach, we'll be following the Greyskull Progression. You can read about it in depth here. See you at the gym!


Monday, April 9

STRENGTH/SKILL

3X5 Back Squat @ 80% of 2RM

CONDITIONING

15 Min AMRAP:
    250m Row
    10 Wall Balls (20/14#)
    20 Situps    FB: GHD Situps


Tuesday, April 10

STRENGTH/SKILL

3 Supersets:
    5 Strict Press @ 80% of 2RM
    5 Strict Pull-Ups


CONDITIONING

"Bear Complex"
5 Rounds for Load:
    7 Unbroken Sets of the Following Complex:
        1 Power Clean
        1 Front Squat
        1 Push Press
        1 Back Squat
        1 Push Press


Wednesday, April 11

STRENGTH/SKILL

3X5 Deadlift @ 80% of 2RM

CONDITIONING

12 Min EMOM:
    Min 1 - Kettlebell Swings (53/35#)
    Min 2 - Double Unders
    Min 3 - Ring Dips


Thursday, April 12

STRENGTH/SKILL

5 Sets, Increasing Weight:
     2 Snatch High Pull + 2 Squat Snatch

CONDITIONING

200m Run
400m Run
800m Run
400m Run
200m Run
*Rest 2-3min in between each


Friday, April 13

STRENGTH/SKILL

3X5 Front Squat@ 70% of Back Squat 2RM

CONDITIONING

"Mary Lite"
20 Min AMRAP:
    5 Wall Walks    FB: 5 HSPU
    10 Assisted Single Leg Squats    FB: 10 Pistols
    15 Pull-Ups


Saturday, April 14

*Reminder: Gymnastics Clinic at 11a!*

CONDITIONING

"Grace"
    30 Clean and Jerk (135/95#)

Rest 5 Minutes

"Annie"
50-40-30-20-10:
    Double Unders
    Situps