Monday, October 30, 2023

Warm Up

As Posted 

Skill/Strength

8 Min. EMOM 

- 18 Step Ups/12 KB Deadlift

- 10 Lunges/6 KB Swings

Conditioning

4 Rounds 

- 400m Run/6 Sanctuary Loops

- 8 Deadlift (155/105)/20 Sit Ups

- 4 Hang Power Clean (155/105)/30 Mtn. Climbers

- 2 Thrusters (155/105)/40 Goblet Squats

Thursday, October 26, 2023

 Warm Up

As Posted

Skill/Strength

After Completed warm Up

5 Attempts of 100m Row

Conditioning

10 Min AMRAP 

- 20 Bumper Plate Ground to Overhead

- 15 Bumper Plate Leg Raises

- 15 Bumper Plate Sit-Ups

2 minute rest

10 Min AMRAP  

- 15 KB Deadlift

- 10 KB Swings

-  5 KB Squats

Wednesday, October 25, 2023

 Warm Up

As Posted

Skill/Strength

2 Min. Unbroken Sit-ups

Rest 30 Seconds

2 Min. Unbroken Plank

Conditioning

AMRAP in 15 Min.

- 200m Sprint

- 6 Deadlift

- 12 Push-Ups

Cashout

3 Attempts of 100 Unbroken Singles

Monday, October 23, 2023

Warm Up

As Posted

Skill/Strength

Group Warm-Up

- 500m Row

Conditioning

"Tabata Something Else"

- Tabata Pull-Ups

- Tabata Push-Ups

- Tabata Sit-Ups

- Tabata Squats

Cash Out

-100 Lunges

Thursday, October 19, 2023

Warm Up

As Posted

Skill/Strength

Group 1 Mile

For Time

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb)

30 Lunges

30 Knees-to-Elbows

30 Push Presses (45/35 lb)

30 Good Mornings

30 Wall Ball Shots (20/14 lb) (Can do with partner- increase weight)

30 Burpees

30 Double-Unders

In honor of Mamie's 30th Birthday!

Wednesday, October 18, 2023

 Warm Up

As Posted

Skill/Strength

TABATA DB Snatches

Conditioning

17m AMRAP

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Double Unders (or 150 singles)

400m Run

Monday, October 16, 2023

 Warm Up

As Posted

Skill/Strength

Group 1 Mile

Conditioning

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Box Jumps

- Burpees

Thursday, October 12, 2023

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-Sit Ups

-Scissors

Conditioning

-12 MB Toss

-1 Push Up

- 11 MB Toss

- 2 Push Ups

- 10 MB Toss

- 3 Push Ups

- 9 MB Toss

- 4 Push Ups

.

.

.

.

- 1MB Toss

- 12 Push Up

Wednesday, October 11, 2023

Warm Up

As Posted

Skill/Strength

Alternating TABATA 

Plank and Leg Raises

Conditioning

12 Minutes AMRAP 

- 150m Shuttle Run

- 12 Box Jumps (24/20)

- 60 Singles

Cash Out

100 Lunges

Monday, October 9, 2023

Warm Up

As Posted

Skill/Strength

TABATA Dead Lift

Conditioning

3 Rounds 

Challenge: Use One Weight Heavier Than Normal BP

- 400m Run

- 15 G2O (135/95)

- 20 BP Sit-Ups

- 25 BP Squats

Wednesday, October 4, 2023

Warm Up

As Posted

Group Warm Up

Do Not Begin Until Full Warm Up Has Been Completed

5 Attempts of 100m Row

-1 MM per M. Over

-2 Burpees per M. Under

Conditioning

20m AMRAP -

- 50 Double Unders

- 100m MB Run

- 40 Squats

- 100m MB Run

- 30 Sit-Ups

- 100m MB Run

- 20 Push-Ups

- 100m MB Run

- 10 Pull-Ups

- 100m MB Run

Monday, October 2, 2023

Warm Up

Stretch

Light Jog

2 Rounds

-15 Dips

-15 Mountain Climbers

-15s Sampson Stretch

-100m Bumper Plate Finger Hold Walk

Skill/Strength

TABATA

- Partner MB Toss (Level Up From Normal Weight)

Conditioning 

AMRAP FUN!!

5 min. AMRAP 

- 100m Sprint

- 5 Kettlebell Swings (62/40)

- 10 Unbroken Squats

Rest 3 Minutes

5 min. AMRAP 

- 100m Sprint

- 5 Toes to Bar (hanging leg raises)

- 10 Unbroken Push-Ups

Rest 3 Minutes

5 min. AMRAP

- 100m Sprint

- 5 BP G2O

-10 BP Sit Ups