Every 12 minutes, for 36 minutes (3 sets) for times:
800 Meter Run
60 Double-Unders
40/30 Calories of Assault Bike

Compare results to February 9, 2023.

Modify the workout appropriately such that you get at least 2-3 minutes of rest between sets. The intent is smooth pacing and three sets that are very similar in time. If you are running over the 10-minute mark, scale back accordingly.

A.
Three sets of:
Tempo Bench Press x 5 reps @ 21X1
Rest 45 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps @ 2111
Rest 45 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 45 seconds

B.
Five rounds for time of:
5 Wall Walks
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs)

A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 - 8 reps @ 55%
*Set 2 - 6 reps @ 65%
*Set 3 - 4 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 1 rep @ 95%
*Set 7 - 1 rep @ 101%
*Set 8 - 1 rep @ 101-105%
Rest as needed

B.

Workout of the Month

10 Minute AMRAP
250/200 Meter Row or 600/500 Meter Bike
Odd Rounds: 12 Wallballs
Even Rounds: 12 Toes to Bar

Four rounds for time of:
40 Air Squats
30 Kettlebell Swings (24/16 kg)
20 Single-Arm Kettlebell Presses (24/16 kg; 10 each arm)
10 Toes to Bar
400 Meter Run

Christmas Party This Saturday!

On Saturday 12/16 at 5:30 we will be hosting our annual Christmas Party at the gym. Come dressed in your ugliest Christmas sweater or your favorite onesie. This will be a potluck so please bring your favorite dish or beverage to share.

 We will be having a White Elephant Gift Exchange as well as playing other games. If you would like to participate in the White Elephant, please bring a gift that is no more than $25. Please feel free to bring family and friends.

See you on Saturday!

For time:
1000/800 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges (24/16 kg)

B.
Five sets for max reps:
Bodyweight Bench Press
Rest 20 seconds
Strict Pull-Ups
Rest 3 minutes

If you are currently unable to complete at least 10 reps of either movement in your first set, please customize the loading or add assistance to ensure at least 10-12 reps of each in the first set.

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Bar-Facing Burpees
10 Front Squats (135/95 lbs)

"Cannonball Run"
For time:
800 Meter Run
40 Pull-Ups or 20 Strict Pull-Ups
40 Kettlebell Snatches (24/16 kg; 20 each arm)
40 Wall Ball Shots (20/14 lbs)
800 Meter Run
40 Wall Ball Shots (20/14 lbs)
40 Kettlebell Snatches (24/16 kg; 20 each arm)
40 Pull-Ups or 20 Strict Pull-Ups
800 Meter Run

TC- 32 Minutes

A.
Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Set 4 - 2 reps @ 80%
*Set 5 - 2 reps @ 90%
*Set 6 - 1 rep @ 95%
Rest as needed

B.
Every 9 minutes, for 18 minutes (2 sets) for times:
750/650 Meter Row
20 Kettlebell Deadlifts (32/24 kg KBs)
30/21 Calories of Assault Bike

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2" Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2" below the knee)
youtu.be/RpoTmcGlaSw

Build from approximately 70% to today's heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
For time:
400 Meter Run
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
400 Meter Run

Every 2 Minutes for 32 Minutes (You have two minutes to complete the work at each station and if you complete the work prior to the 2 minute mark, that will be your rest/transition time)
Station 1 - 10 Dumbbell Devil's Presses (50/35 lbs)
Station 2 - 20 Calories of Rowing or Assault Bike
Station 3 - 30 Box Jumps (24"/20" - jump up, step down)
Station 4 - 40 Russian Kettlebell Swings (32/24 kg)

"Ninja" |

Five rounds for time:
20 Double-Unders
15 Pull-Ups
10 Burpees
5 Strict Handstand Push-Ups

Compare results to March 15, 2023.

B.
Twelve (12) sets of:
20 Second Ring Support Hold
Rest 20 Seconds
20 Second Ring Dip Receiving Hold
Rest 20 Seconds

This portion will take 16 minutes. Try to hold for the full 20 second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.

A.
Five sets of:
Elevated Heel GobletSquat x 8-12 reps @ 40X1
Put your heels on a plate or on a slant board
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24"/20")

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
youtu.be/RpoTmcGlaSw

Build from approximately 70% to today's heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
Six rounds for time:
200 Meter Run
10 Alternating Reverse Lunges with KB/DB Farmer's Carry (24/16 kg)
5 Dumbbell/Kettlebell Box Step-Overs (24/16 kg; 20" box)

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10')

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times - the sum of your six sets times.

Compare your results to June 21, 2023.

"The Back 40"

For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

B.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by...
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

Against a 5-minute running clock...
20/15 Calories of Assault Bike
400 Meter Run
Max Reps of Burpee Box Jump-Overs in remaining time

Rest 2 minutes, and repeat for a total of FIVE (5) sets - 35 minutes of total workout time.

Adjust calories or the distance of the run so you are getting at least 40 seconds to work on burpees.

A.
Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Set 4 - 2 reps @ 75%
*Set 5 - 2 reps @ 85%
*Set 6 - 1 rep @ 90%
Rest as needed

B.

B.
Three rounds for time of:
30/20 Calories of Assault Bike
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold

For time:
800 Meter Run
60 Wall Ball Shots (20/14 lbs)
40 Box Jump-Up & Step-Downs (24"/20")
20 Devil's Presses (50/35 lb DBs)
800 Meter Run
20 Devil's Presses (50/35 lb DBs)
40 Box Jump-Up & Step-Downs (24"/20")
60 Wall Ball Shots (20/14 lbs)
800 Meter Run

A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Rest 4 minutes until the running clock reaches 15:00, and then...

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 - Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 - Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 - Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 - Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 - Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 - 40 seconds of Front-Leaning Rest

A.
Build to today's 1-RM Tempo Front Squat @ 32X1

Followed by...

One set of:
Front Squat x Max Reps @ today's 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Kettlebell Push Presses (24/16 kg KBs)