3859 Tuesday 8/27/2024

A
3 Rounds
3x inchworm+4 perfect pushup
10 WB jumping squats
20 walking lunges, unweighted
(10 min)

B
Bench Press
4x8 65%
1x8+ 65%
(15 min)

C
5 rounds for reps
30 sec parallette/hurdle lateral jumps
30 sec rest

30 sec WB bear hug step-ups (20in) (20/14lb)
30 sec rest

30 sec WB v-ups
30 sec rest
(15 min)

D
3 Rounds
8 bird dog rows
DB (or small plate) reverse flys
(5 min)

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)