3858 Monday 8/26/2024

A
15 min Coach led warmup

B
Overhead Squat
*Work to heavy
(20 min)

C
5 rounds
5 OH squats (155/105lb)
250m row
*12 min timecap

3857 Saturday 8/24/2024

A
10/8 cal ski
100' kb front rack carry
10/8 cal ski
10 box jumps with step down
10/8 cal ski
10 dual kb hang clean

B
On a 20 minute clock
Work to a heavy unbroken complex for the day
1 power clean
1 hang clean
1 power clean

C
"Hootie Hoo"
5 rounds for time
25 feet synchro sandbag lunge (125/100)
2 lap run together
Round 1: 50 t2b
Round 2: 40 pull ups
Round 3: 30 C2B
Round 4: 20 BMU
Round 5: 10 strict pull up
*Gymnastics movements shared burden
**Lunges and laps are done before each round/Sandbag on shoulders for lunges

D
80 db bicep curls
80 db skull crushers
*partition as desired

3856 Friday 8/23/2024

VARSITY Fall Session Coming up!

VARSITY - AGES 12-14
MON & WED 3:30-4:30PM
SEP 9 - OCT 2, 2024
GO HERE TO SIGN UP
LIFETIME MEMBERS USE CODE MEMBER FOR 20% DISCOUNT

A
3 Rounds
Run 1 lap
10 jump squats with wallball
10 PVC passthrus
5 muscle snatch + 5 behind neck press + 5 OHS with bare bar
(15 min)

B
Squat Snatch
2-2-2-2-2
(20 min)

C
25 bench press (135/95lb)
30 KB snatches (53/35lb)
1k row
*Snatches - Switch every 5 reps. 15 reps on each side
*15 min timecap

3855 Thursday 8/22/2024

A
100 single unders
then 3 rounds
:30 DU or DU attempts
10 tuck jumps
10 KB snatch, light
(15 min)

B
5 Attempts at max distance broad jumps
(10 min)

C
5 rounds
10 box jump overs (24/20in)
5 devils presses (50/35lb)
*12 min timecap

D
3 rounds
10 split squats, each leg weighted
10 ipsolateral DB RDL
(10 min)

3854 Wednesday 8/21/2024

A
Row 25/22
then
3 rounds
1 TGU each arm (ascending in load across sets)
:30 thorasic opener over med ball or foam roller
10 kip swings
10 jumping med ball squats
(10 min)

B
Strict Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
With a partner
3 rounds
12 bar muscle-ups
22 paralette or deficit HSPU
32 over-unders
*25 minute time cap

3853 Tuesday 8/20/2024

A
15 minute coach led warmup

B
Overhead Squats
2x6
3x3
(25 min)

C
For time:
40 parallete pass-throughs
Into 5 rounds of:
15 Straight leg abmat situps
15 barbell reverse lunges (95/65lb)
*15 min timecap

3852 Monday 8/19/2024

VARSITY Fall Session Coming up!

VARSITY - AGES 12-14
MON & WED 3:30-4:30PM
SEP 9 - OCT 2, 2024
GO HERE TO SIGN UP
LIFETIME MEMBERS USE CODE MEMBER FOR 20% DISCOUNT

A
3 Rounds
Run 1 Lap
10 strict burpees
7 wallballs with 3 sec hold in bottom
5 tall box jumps
(10 min)

B
Bench Press
10-8-6-4-2
*Increase weight each set
(20 min)

C
5 rounds for reps

15 sec thrusters (135/95lb)
Rest 45 seconds

15 sec weighted pull-ups (50/35lb)
Rest 45 seconds

15 sec burpees
Rest 45 seconds
(15 min)

3851 Saturday 8/17/2024

A
21-15-9
Row
KB swings
1 lap run after each set

B
15 EMOM
2 Deadlifts
1 Tall box jump

C
"Los Pollos Hermanos"
On a 30 minute clock
1 lap run around east ridge mall together (1.62 miles)
AMRAP in remaining time, shared burden
20 A squat jumps (sprinkler box)
12 Bear complex 135/95
6 Ring Muscle Up

Bear complex = squat clean thruster, back squat thruster

3850 Friday 8/16/2024

A
15 min coach led warmup

B
Power snatches
5-5-5-5-5
(20 min)

C
TABATA :20s on/:10s rest
4x 30sec rounds
Tabata Push-ups

4x 30sec rounds
Tabata Strict Pull-ups

4x 30sec rounds
Tabata HSPU

4x 30sec rounds
Tabata Kipping Pull-ups
(8 min)

D
Coach led mobility and cooldown
(5 min)

3849 Thursday 8/15/2024

A
1 k row
20 goblet squats
20 banc pullaparts
(10 min)

B
14 min EMOM
Min 1: 25-35 Double Unders
Min 2: Up to 20s HS hold

C
12 min AMRAP
22/15 cals bike
50ft handstand walk
20 front squats (95/65lb)

D
5 EMOM
:30 plank hold

3848 Wednesday 8/14/2024

A
100 single unders
then 2 rounds
:30 DU or DU attempts
10 banded monster walk, each leg
10 split squats, each leg unweighted
(15 min)

B
Back Squats
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
AMRAP 10 min
1 rope climb
1 lap run

D
3 rounds
10 db row
10 lateral raise

3847 Tuesday 8/13/2024

A
3 rds
Row 60 sec
10 box jumps
30 sec inverted hold on wall
10 russian swings + 5 american swings
(12 min)

B
14 min EMOM
Min 1: 3 Power Cleans
Min 2: 5-8 Strict Pullups

C
3 rds
6 min AMRAP
6 power clean and jerks (135/95lb)
12 KB swings (53/35lb)
Rest 2 min
(22 min)

3846 Monday 8/12/2024

A
3 min cardio of choice
then 2 rounds
10 kneeling DB press
10 walking lunges, unweighted
6 db push press, each arm
6 jumping lunges, each leg
(15 min)

B
Strict Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(15 min)

C
1 Lap Run
20 back squats (115/75lb)
20 DB hang power snatch + lunges (35/20lb)

3 Lap Run
30 back squats (115/75lb)
30 DB hang power snatch + lunges (35/20lb)

5 Lap Run
40 back squats (115/75lb)
40 DB hang power snatch + lunges (35/20lb)
*Barbell from the ground.
** DB complex 1 rep = 1 DB hang power snatch (R) + 1 reverse lunge right leg + 1 DB hang power snatch (L) + 1 reverse lunge left leg. DB can be in the front rack or overhead
***20 min timecap

3845 Saturday 8/10/2024

A
3 rounds
10 bottoms up kb press each
10 banded pull apart
10 goblet kb squat

Into
400 meter run, build in speed each lap

B
10 min AMRAP
Max Reps Bench press (BW/.75BW)
*Cap at 100 reps

C
Partner shared

4 min AMRAP
20 cal row
30 wall ball (30/20)
40 Alt DB snatch (70/50)
50 burpee box jump overs (24/20)
60 DB hang Clean and Jerk (70/50)

Rest 1 minute

8 min AMRAP
20 cal row
30 wall ball (30/20)
40 Alt DB snatch (70/50)
50 burpee box jump overs (24/20)
60 DB hang Clean and Jerk (70/50)

Rest 1 minute

For time
20 cal row
30 wall ball (30/20)
40 Alt DB snatch (70/50)
50 burpee box jump overs (24/20)
60 DB hang Clean and Jerk (70/50)

3844 Friday 8/9/2024

A
3 Rounds
Row 12/10 cal
10 KB suitcase deadlfit
10 kip swings
10 single leg glute bridge, each leg
5 wall walks
(20 min)

B
Back Squats
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(20 min)

C
21-15-9
Pull-ups
Handstand push-ups
*10 min timecap

3843 Thursday 8/8/2024

A
Run to blackmore
then
2 rounds
20 banded good mornings
10 unweighted lateral step ups, each leg
5 inchworms with perfect pushup
(20 min)

B
Good Mornings
5x5
(15 min)

C
AMRAP 10 min
8 toes-to-bars
8 DB thrusters (35/25lb)
12 DB walking lunges

D
3 Rounds
10 superman
:30 hollow hold
(5 min)

3842 Wednesday 8/7/2024

A
15 min coach led warmup

B
Squat clean and jerk
3-3-3-1-1-1
(25 min)

C
15 squat cleans (115/75lb)
15 push jerks
15 power cleans
15 clean and jerks
*7 min timecap

D
50 straight leg ab mat situps or GHD situps for time
(5 min)

3841 Tuesday 8/6/2024

A
3 min cardio of choice
then
3 rounds
16 walking lunges
10 lateral hops over hurdle
8 seated single arm KB press
(15 min)

B
Strict Press
4x8 65%
1x8+ 65%
(20 min)

C
100 DB step-ups (35/25lb)
Every time you break, perform 5 shuttle runs (2x25'=1)

200 double-unders
Every time you break, perform 3 shuttle runs (2x25'=1)
*18 min timecap

3840 Monday 8/5/2024

A
3 Rounds
Run 1 lap
10 wall balls with 3 sec pause in bottom
10 PVC passthrus
5 muscle snatch + 5 behind neck press + 5 OHS with bare bar
(15 min)

B
Drop Snatch
6x4
*Like the snatch balance without the initial dip
(20 min)

C
With a partner
For max reps
6 min row for cals
4 min hang power snatches (75/55lb)
6 min bar facing burpees
**partners will work 1 min on/1 min off
(16 min)

3839 Saturday 8/3/2024

A
14-12-10
Box step up
Kb Russian swing
Calorie row

B
4x12 Dual DB RDL
Rest :30
4x8 Dual DB Power Cleans
Rest to recovery

C
“First Rule of Fight Club”

Part 1: Partner shared burden

3 minute amrap shuttle run 25’ out and back is 1

2 minute amrap deadlifts 225/155

3 minute amrap cal ride

2 minute amrap bmu

3 minute amrap cal ski

2 minute amrap sandbag cleans 150/100

Rest 2 minutes

Part 2: For time, shared burden

However many reps at each station in part one, do for part two, for time. reverse order starting with sand bag cleans and finish with shuttle runs.