A.
Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 3 reps @ 65-70%
*Set 3 - 3 reps @ 70-75%
*Set 4 - 10 reps @ 70+%
*Set 5 - 10 reps @ 70+%
*Set 6 - 10 reps @ 70+%
Rest as needed

Build to the heaviest set of 10 possible.

B.
Against a 3-minute running clock...
24/16 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Push-Ups
6 Strict Pull-Ups

Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.

A.
Four sets of:
Narrow-Stance Elevated Heel Squat x 8 reps @ 30X1
youtu.be/_45RblPJKjI
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
youtu.be/LQAWaORzDS4
Rest 30 seconds

B.
For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 Wall Ball Shots (20/14 lbs)

A.
Every 90 seconds, for 9 minutes (6 sets):
Halting Clean Deadlift + Clean + Jerk
(Perform a Clean Pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean & Jerk)

*Sets 1-4 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 75-80% of 1-RM Clean & Jerk

Rest 2 minutes, and then...

Every minute, on the minute, for 4 minutes (4 sets):
Clean & Jerk x 1 rep @ 80%

B.
For time:
15 Ground to Overhead (135/95 lbs)
30 Toes to Bar
12 Ground to Overhead
24 Toes to Bar
9 Ground to Overhead
18 Toes to Bar

Happy New Year!

In teams of 2 with only one partner working at a time:

3000/2400 Meter Row

300 Double Unders

1 Mile Run

300 Double Unders

3000/2400 Meter Row

For the run, partners should alternate 200 Meter Runs until they complete 1600 Meters.

In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil's Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups

Time Cap = 40:00

Teammates can partition calories and repetitions as they see fit on the Assault Bike, Devil's Presses and Bar Muscle-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.

A.
Every 2 minutes, for 12 minutes (6 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 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%

B.
Three rounds for time of:
40/30 Calories of Assault Bike
40 Double-Unders
30 Thrusters (20/15 kg)
20 Toes to Bar

A.

Take 10 Minutes and work on Skill/Gymnastics. This can be Kipping, Butterfly, Double Unders, Handstands…….

B.
For time:
42 Calories of Rowing
21 Strict Handstand Push-Ups
21 Ring Dips
21 Push-Ups
30 Calories of Rowing
15 Strict Handstand Push-Ups
15 Ring Dips
15 Push-Ups
18 Calories of Rowing
9 Strict Handstand Push-Ups
9 Ring Dips
9 Push-Ups

Every 4 minutes, for 32 minutes (8 sets) for times:
400 Meter Run
16 Kettlebell Swings
8 Strict Pull-Ups

Complete as many reps as possible in 60 seconds, followed by 60 seconds of rest, until you complete a total of:
80 Wall Ball Shots (20/14 lbs)
40 Burpee Box Jump-Overs (24"/20")
20 Wall Walks

Optional

4 Rounds

10 Hollow Rocks

10 VUps

10 Tuck Ups

10 Second Hollow Hold

Rest 30 Seconds

In teams of 2 with only one partner working at a time

100/90/80 Calorie Row

50 Burpess

30 Clean & Jerks (135/95)

Rest 4 Minutes

100/90/80 Calorie Row

200 Double Unders

30 Snatches

If you use DB’s instead of a Barbell for the lifts, do a double DB Clean and/or double DB Snatch.

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 @ 85-90%

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Hang Squat Cleans (135/95 lbs)
10 Toes to Bar
15 Wall Ball Shots (20/14 lbs)
20 Push-Ups

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

B.
For time:
30 Chest-to-Bar Pull-Ups
15 Overhead Squats (135/95 lbs)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats
10 Chest-to-Bar Pull-Ups
5 Overhead Squats

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