Monday 7/20

Fitness

A) E2.5M x 5 sets:

– 6-10 bench press (heavier than 7/10)

– 8-10 supinated ring rows

 

B) EMOM x 10-20 minutes:

– 5 DB thrusters

– 4 pull-ups

– 3 burpees

 

Performance

A) E2.5M x 5 sets:

– 1 RIR bench press @ 75-80%

– 8-10 supinated ring rows

 

B) EMOM x 10-20 minutes:

– 3 thrusters (tough but UB for the long haul)

– 4 pull-ups

– 5 burpees over the barbell

 

*If needed, scale to 2-3-4 or skip a round to at least complete 10 rounds. 

 

Tuesday 7/21

Fitness

2 rounds of:

4 min AMRAP

– 400m run, in remaining 

• 8 RKB swings
• 4 up/downs

R2M

4 min AMRAP

– 24 single unders

– 8 wallballs

– 4 DB man makers

R2M

4 min AMRAP

– 500/400m row in remaining time

• 8/6 push-ups
• 4 box step ups

R2M

4 min AMRAP

– 16 walking lunges

– 8 alternating DB snatch

– 4 lemon squeezes

R2M

 

Performance

2 rounds of:

4 min AMRAP

– 400m run, in remaining 

• 8 RKB swings (53/35)
• 4 up/downs

R2M

4 min AMRAP

– 16 double unders

– 8 wallballs (20/14)

– 4 DB man makers (35/25s)

R2M

4 min AMRAP

– 500/400m row in remaining time

• 8/6 push-ups
• 4 box jump overs (24/20”)

R2M

4 min AMRAP

– 16 walking lunges

– 8 alternating DB snatch

– 4 lemon squeezes

R2M

 

Wednesday 7/22

Fitness & Performance

A) E2MOM x 5 sets:

– 4 push press

– 8 incline chest supported DB/KB rows

*Start at weight from last week’s heaviest set of 5s and either stay or build

 

Fitness

B) 12 min AMRAP:

– 200m row

– 16 single arm DB push press (8/arm)

– 12 DB box step ups (knee height)

 

Performance

B) 12 min AMRAP:

– 250/200m row

– 16 single arm DB push press (8/arm w/ 35/25)

– 12 DB box step overs (knee height)

 

*RX+ use 50/35

 

Thursday 7/23

Fitness

A) E2.5M x 6 sets:

– 4 deadlifts @ (heavier than last week’s 5s)

– 8-10 L-seated band rows

 

B) 3 rounds for time:

– 400m run

– 15-12-9 hanging knee raises

– 30-20-10 walking lunges

 

Performance

A) E2.5M x 6 sets:

– 4 deadlifts @ 75-80%

– 8-10 L-seated band rows

 

B) 3 rounds for time:

– 400m run

– 15-10-5 toes to bar

– 30-20-10 DB walking lunges (35/25s)

 

*RX+ use 53/35

 

Friday 7/24

Fitness

A) EMOM x 5 sets

1: 8-12 seated DB Arnold presses

2: 8-12 BB glute bridges

3: 8-12 bent over reverse flys

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 65-85%

+ 

E2MOM x 5 sets:

– 80-95+%

 

Fitness & Performance

B) 3 sets for quality:

– 10-15 BB good mornings (moderate weight)

– 5/side TGUP sit-ups (heavy)

– 10-15 banded sissy squats

 

C) 3 sets for quality:

– DB 21 gun salute

– 21 tricep band push-downs

 

Saturday 7/25

Fitness

TBA

 

Performance

TBA

 

Sunday 7/26

10-12pm Open Gym

Monday 7/13

Performance & Fitness

A) E2MOM x 5 sets:

– 5 push press

– 8 bent over double DB/KB rows w/ pause

 

Fitness

B) EMOM x 10-20 sets

– 3 DB hang power cleans

– 5 DB push press

– 5 pull-ups

– 7 air squats

 

Performance

B) EMOM x 10-20 sets

– 1 power clean

– 3 shoulder to overhead (80% of part A weight)

– 5 pull-ups

– 7 air squats

 

Tuesday 7/14

Fitness

A) E2.5M x 6 sets:

– 5 deadlifts (challenging weight)

– 8-10 L-seated band rows

 

B) 3 rounds for time:

– 500m row

– 12 KB deadlifts (tough weight)

– 24 box step-ups

 

Performance

A) E2.5M x 6 sets:

– 5 deadlifts @ 70-75%

– 8-10 L-seated band rows

 

B) “Christine”

3 rounds for time:

– 500m row

– 12 deadlifts (bodyweight)

– 21 box jumps + step down (24/20”)

 

*This is a tester so treat it as such. 

 

Fitness & Performance

C) 3 sets for quality:

– 20 banded sissy squats

– 10 reps each of DB delt triad

 

Wednesday 7/15

Fitness

2 rounds:

5 min AMRAP:

– 400m row, in remaining time:

• 8 RKB swings
• 4 up/downs

R2.5M

5 min AMRAP:

– 400m run, in remaining time:

• 8 single arm DB push press (4/side)
• 4 hanging knee raises

R2.5M

5 min AMRAP:

– 16 single unders

– 8 goblet squats (DB or KB)

– 4 strict pull-ups

R2.5M

 

Performance

2 rounds:

5 min AMRAP:

– 500/400m row, in remaining time:

• 8 RKB swings (70/44)
• 4 up/downs

R2.5M

5 min AMRAP:

– 400m run, in remaining time:

• 8 single arm DB push press (4/side @ 50/35)
• 4 toes to bar

R2.5M

5 min AMRAP:

– 16 double unders

– 8 goblet squats (DB or KB)

– 4 strict pull-ups

R2.5M

 

Thursday 7/16

Fitness

A) EMOM x 5 sets

1: 6-8 seated BB overhead presses

2: 12-16 sandbag hip extensions

3: 6 DB batwing rows (4 sec pause)

 

B) 5 rounds for time:

– 12/9 cal row

– 6 DB hang squat cleans

– 10 NPU

R60S

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 60-75%

+ 

E2MOM x 5 sets:

– 80-90+%

 

B) 5 rounds for time:

– 15/12 cal row

– 5 hang squat cleans

– 10 burpees over the barbell

R60S

 

Friday 7/17

Fitness

A) E2.5M x 5 sets:

– 8 back squats w/ heels elevated (moderate weight)

– 8-16 close grip push-ups @ 1010 tempo (elevated if needed)

 

Performance

A) E2.5M x 5 sets:

– 4 back squats @ 75-80%

– 8-16 close grip push-ups @ 1010 tempo

 

Fitness & Performance

B) 3 sets for quality:

– 16-20 DB/KB walking single leg RDLs (death march)

– 7 reps each Defranco shoulder shocker 3.0

 

C) 5 sets:

– 1 hill sprint

 

Saturday 7/18

Fitness

TBA

 

Performance

TBA

 

Sunday 7/19

Open Gym 10-12pm

Monday 7/6

Fitness

A) E2.5M x 5 sets:

– 8-10 double KB deadlifts (tough)

– 8-10 DB Tate presses

 

B) For time:

– 600m run

– 30 wallballs

– 30 RKB swings

– 400m run

– 20 wallballs

– 20 RKB swings

– 200m run

– 10 wallballs

– 10 RKB swings

 

Performance

A) E2.5M x 5 sets:

– 6 deadlifts @ 70%

 

B) For time:

– 800m run

– 40 wallballs (20/14)

– 40 RKB swings (53/35)

– 600m run

– 30 wallballs

– 30 RKB swings

– 400m run

– 20 wallballs

– 20 RKB swings

 

Tuesday 7/7

Fitness

A) E90S x 4 sets each:

1: 16 alternating tall kneeling DB piston presses + 16 mountain climbers

2: 8 bent over DB rows + 16 alternating reverse lunges (w/ DBs if able)

 

B) E6M x 3 sets:

– 400m row

– 15 RKB swings

– 12 DB push press

– 9 NPU burpees

 

Performance

A) E90S x 8 sets:

– 1 clean + 1 jerk @ 60-85+%

 

B) E6M x 3 sets:

– 500/400m row

– 10 power cleans (115/75, 95/65, 75/55)

– 9 shoulder to overhead

– 8 burpees over the bar

 

Wednesday 7/8

Fitness

A) E2.5M x 5 sets:

– 8 wide stance goblet hold box squats (knee 

– 8-12 DB floor press

 

B) 10 min AMRAP:

– 2 KB front squat

– 2 kip to knee tuck

– 30 single unders

*Add 1 front squat every round

 

Performance

A) E2.5M x 5 sets:

– 5 back squats @ 70-75%

– 8-12 DB floor press

 

B) 10 min AMRAP:

– 2 front squats (95/65)

– 2 toes to bar

– 20 double unders

*Add 2 front squars and toes to bar every round.

*Front squats should be taken off ground.

 

Thursday 7/9

Fitness

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press (5/side)
• 6 box step-ups

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 5 strict pull-ups

– 10 weighted sit-ups

– 15 air squats

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press
• 6 box step-ups

 

Performance

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press (5/side @ 50/35)
• 5 box jumps + step down (24/20”

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 5 strict pull-ups

– 10 weighted sit-ups

– 15 air squats

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press (5/side @ 50/35)
• 5 box jumps + step down (24/20”

 

Friday 7/10

Fitness

A) E2.5M x 5 sets:

– 5-10 bench press

– 8-10 ring rows

 

Performance

A) E2.5M x 5 sets:

– 1 RIR bench press @ 75%

– 8-10 horizontal ring rows

 

Fitness & Performance

B) 3 sets for quality:

– 20 DB/KB weighted walking lunges

– 10-20 tall kneeling banded pull-downs

 

C) Strength Option – 3 sets for quality:

– 30 sec AMRAP banded overhead tricep extension

– 30 sec AMRAP banded lying bicep curls

 

Conditioning Option:

– 20/40 x 8 sets bike or row

*20 sec of work should be harder than last weeks 30 (90-95% pace)

 

Saturday 7/11

Fitness

TBA

 

Performance

TBA

 

Sunday 7/12

Open Gym 10-12pm

Monday 6/29

Fitness

A) E90S x 4 sets each

1: 8 seated Arnold press + 8/side single leg hip extensions

2: 8 DB renegade rows + 16 DB Russian twists (single)

 

B) 5 rounds for time:

– 200m run

– 9 DB deadlifts

– 7 DB hang power cleans

– 5 DB shoulder to overhead

R60S

*Pick a weight that is challenging but unbroken and fluid. 

 

Performance

A) E90S x 8 sets:

– 1 halting clean deadlift (knee) + 1 clean + 1 jerk @ 60-80+%

 

B) 5 rounds for time:

– 200m run

– 7 deadlifts

– 5 hang power cleans

– 3 shoulder to overhead

R60S

*Pick a weight that is challenging but unbroken and fluid. 

 

Tuesday 6/30

Fitness

A) E2.5M x 5 sets:

– 8 heel elevated double KB front squats

– 8-12 DB floor press

 

B) 10 rounds for time:

– 3 DB devil presses

– 7 wallballs

– 42 single unders

 

Performance

A) E2.5M x 5 sets:

– 6 back squats @ 70%

– 8-12 banded push-ups

 

B) 10 rounds for time:

– 3 DB devil presses (35/25s)

– 7 wallballs

– 21 double unders

 

Wednesday 7/1

Fitness & Performance

8 min AMRAP

– 12/9 cal row

– 9 RKB swings

– 6 strict pull-ups

R4M

8 min AMRAP

– 800m run, then in remaining time

• 8 alternating DB snatches (50/35)
• 8 ring dips

R4M 

8 min AMRAP

– 12/9 cal row

– 9 lemon squeezes

– 6 burpees

 

Thursday 7/2

Fitness

A) E2.5M x 5 sets:

– 2 RIR bench press @ 70%

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-12 minutes:

– 3 DB squat clean to thruster

– 6 DB box step ups (3/side)

– 9 sit-ups

 

Performance

A) E2.5M x 5 sets:

– 2 RIR bench press @ 70%

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-12 minutes:

– 1 squat clean to thruster

– 3 box jumps + step down (24/20”)

– 5 toes to bar

*Pick a weight on the thruster that is heavy without compromising form. 

 

Friday 7/3 – no 6:30pm class

Fitness

A) E30S x 4 sets each

1: 8 strict BB presses (heavier than last week)

2: 8 tall kneeling band pull-down

3: 16 sandbag weighted glute bridges

4: 20 sec floor FLR

 

Performance

A) E30S x 16 sets:

– 1 power snatch @ 60-80%

 

Fitness & Performance

B) 3 sets for quality:

– 8/side DB box step downs (knee height)

– Defranco DB shoulder shocker 2.0

• 7 iso-lateral raise
• 7 Cuban press
• 7 eccentric lateral raise

 

C) Strength Option – 3 sets for quality:

– 30 sec AMRAP tricep banded push down

– 30 sec AMRAP BB curls

 

Conditioning Option:

– 30/30 x 10 sets bike or row

 

Saturday 7/4

Fitness

TBA

Performance

TBA

 

Sunday 7/5

10-12pm Open Gym

Monday 6/22

Fitness

A) E3M x 4 sets:

– 8/side split squats (regular, front or rear elevated)

– 8-16 push-ups (elevated if needed)

 

B) 10 rounds for time:

– 6 goblet squats

– 6 lemon squeezes or sit-ups

– 30 single unders

 

Performance

A) E3M x 4 sets:

– 8 back squats @ 65%

– 8-16 banded push-ups

 

B) 10 rounds for time:

– 3 front squats (from floor)

– 5 toes to bar

– 20 double unders

*Make front squat weight tough but keep UB. 

 

Tuesday 6/23

Fitness

4 sets total:

Against a 3 minute running clock:

– 500/400m row

– max effort banded chest to bar pull-ups

R90S

Against a 3 minute running clock:

– 400m run

– max effort (5 DB hang power cleans + 5 push-ups)

R90S

 

Performance

4 sets total:

Against a 3 minute running clock:

– 500/400m row

– max effort chest to bar pull-ups

R90S

Against a 3 minute running clock:

– 400m run

– max effort power cleans (185/125, 155/105, 135/95, 115/75)

R90S

 

Wednesday 6/24

Fitness

A) E3M x 4 sets:

– 10-16 bench press

– 8-12/side bent over DB/KB rows

 

B) 5 rounds for time:

– 15/12 cal row

– 15 RKB swings

– 12 walking lunges (weighted if able)

– 9/7 push-ups

R60S

 

Performance

A) E3M x 4 sets:

– 2 RIR bench press @ 65%

– 8-12/side bent over DB/KB rows

 

B) 5 rounds for time:

– 18/15 cal row

– 15 RKB swings (70/44)

– 12 DB walking lunges 

– 9/7 deficit push-ups

R60S

 

*Use 25-45 plates for deficit. 

*Use a challenging weight on lunges that you can still keep your technique locked in with. 

 

Thursday 6/25

Fitness

A) E30S x 4 sets each

1: 8 strict BB presses

2: 8 tall kneeling band pull-down

3: 20 sec side plank R

4: 20 sec side plank L

 

B) For time:

– 600m run

– 40 DB SA hang power cleans (20/arm)

– 400m run

– 40 DB SA push press (20/arm)

– 200m run

– 30 DB SA push press

– 400m run

– 30 DB SA hang power cleans

– 600m run

 

*Scale to 400-300-200m runs if needed. 

 

Performance

A) E30S x 16 sets:

– 1 hang power snatch @ 60-80%

 

B) For time:

– 600m run

– 40 DB SA hang power cleans (20/arm, 50/35)

– 400m run

– 40 DB SA push press (20/arm)

– 200m run

– 30 DB SA push press

– 400m run

– 30 DB SA hang power cleans

– 600m run

 

Friday 6/26

Fitness

A) E4M x 4 sets:

– 8 deadlifts (heavier than last week)

– 8-12 DB Tate presses

– 8-12 ring rows

 

Performance

A) E4M x 4 sets:

– 8 deadlifts @ 65%

– 8-12 DB Tate presses

– 8-12 ring pull-ups 

 

Fitness & Performance

B) 3 sets for quality:

– 4 atlas stone stone to shoulder + 8 squats w/ stone

– seated hand over hand vertical sled pull

– 1 lap KB contralateral carry (1 length/arm)

– 8-12 supine slide hamstring curls

 

Saturday 6/27

Fitness

TBA

 

Performance

TBA

 

Sunday 6/28

10-12pm Open Gym

 

Monday 4/20

For time:

– 800m run

– 80 double unders

– 40 push-ups

– 600m run

– 60 double unders

– 30 push-ups

– 400m run 

– 40 double unders

– 40 push-ups

 

*Don’t know exact distances on the run? Make an 800 a 3 block loop, 600 a 2 block loop and 400 a 1 block loop. Substitute double unders with lateral hops or 2x single unders

 

Tuesday 4/21

20-18-16-14-12-8-6-4-2 reps for time:

– alternating DB/KB snatch

– alternating goblet hold reverse lunge

– lemon squeezes

 

Wednesday 4/22

Every 5 minutes x 4-5 sets:

– 400m run

• 40 RKB swings – set 1
• 60 air squats – set 2
• 40 weighted sit-ups – set 3
• 60 single arm push press (30/side) – set 4
• 40 RKB swings – set 5

 

*substitute RKB swings with DB swings. Arms should stay straight and weight overhead the entirety of the sit-up. 

 

Thursday 4/23

“Tabata Something Else”

– Pick 4 movements that you can rep out at a pretty high frequency. You are going to perform 8 rounds of 20 seconds of work with 10 seconds of rest for each movement. Once you complete 8 rounds of one movement you move right into 8 rounds of the next movement. Once you’re done with all four movements (or 32 total rounds) the workout is complete. Goal is to try and maintain output across all movements.  

 

Friday 4/24

20 min AMRAP:

– 200m run

– 8 thrusters

– 16 mountain climbers

– 30 second plank

 

Saturday 4/25

“300”

For time:

– 25 pull-ups

– 50 deadlifts

– 50 push-ups

– 50 box jumps + step down

– 50 floor wipers

– 50 single arm DB/KB clean and jerk (25/arm)

– 25 pull-ups

 

*1 floor wiper = fleet to one side, feet to middle, feet to other side, then back to middle

 

Sunday 4/26

Rest day

Monday 4/13

800m run

+

10 to 1 reps of:

– thrusters

– sit-ups

+

800m run

 

*Spice it up with 1 mile runs instead!

 

Tuesday 4/14

5 total sets of:

40 sec max smurf jumping jacks

R20S

40 sec max goblet squats

R20S

40 sec max alternating single leg V-ups

R20S

40 sec max push-ups

R20S

40 sec weighted glute bridges

R80S

 

Wednesday 4/15

Every 5 minutes x 4-6 sets:

– 400m run

– 8 single arm DB hang clean and jerk – left

– 8 pull-ups

– 8 single arm DB hang clean and jerk – right

 

*Sub pull-ups with a L-seated band row, ring/TRX rows, bent over DB/KB/BB rows, etc.

*Try for similar or negative splits. 

 

Thursday 4/16

HomeWOD Tester

100 burpees for time

*Yes you read that right. Get your mind right and your feet off the ground every rep. 

 

Friday 4/17

12 min AMRAP:

– 80 DB lateral hop overs

– 60 air squats

– 40 DB push press (20/arm)

+

Tabata sit-ups

– 20 seconds of work, 10 seconds of rest x 8 sets

*maintain rep number from first set for the next 7 sets

+

50/side single leg glute bridges (unweighted or light weight)

 

Saturday 4/18

EMOM x 4-8 sets

1: 40 sec out and back run

2: 30 double unders (40 singles) + 5 burpees

3: 20 walking lunges + 4 burpees

4: 10 ground to shoulder + 3 burpees

5: rest

 

Sunday 4/19

Rest day

Monday 3/30

Deck of cards:

Spades – goblet/front squat

Clubs – burpees

Hearts – sit-ups

Diamonds – alternating DB snatch

Jokers – 400m run

 

Put cards face down. Flip over cards and do the assigned rep number for the corresponding suit. For example, a 10 of clubs is 10 burpees. Jacks = 11 reps, Queens = 12 reps, and Kings = 13 reps.

 

Don’t have a physical deck? Download on app…

iOS app

Android app

 

Tuesday 3/31

Every 5 minutes x 6 sets:

– 400m run

– 15 walking lunges

– 12 backpack push press

*For backpack push press, from one shoulder overhead to the other shoulder is one rep so 6/side. It can also be performed with a sandbag. If you only have a DB/KB just complete 6/side single arm push press. 

*Scale this up by wearing backpack, sandbag or weight vest for entirety of work out (except push presses).

 

Wednesday 4/1

“Cindu”

20 minute AMRAP:

– 5 pull-ups

– 10 push-ups

– 15 air squats

– 30 double unders (sub 60 singles or 30 lateral hops

*sub pull-ups with 10 bent over odd object rows.

 

Thursday 4/2

A) 3 sets, 3 minute AMRAP:

– 50m out and back shuttle run

– 12 Russian KB swings

– 12 Russian twists

R1M, pick up where you left off with each new set. 

 

B) 5 sets:

– 20 sec plank 

– 20 sec side plank L

– 20 sec side plank R

*try and go straight through without breaks!

 

Friday 4/3

3 rounds for time of:

– 200m run

– 15 burpees

– 15 thrusters

+

R5M

+

2 rounds for time of:

– 75 double unders

– 50 deadlifts

– 50 sit-ups

+ 

R5M

+

4 rounds for time of:

– 50m suitcase carry (25m/side)

– 8 pull-ups or 8/side bent over rows

– 12 alternating goblet hold reverse lunge

 

Saturday 4/4

Start a timer, at 0:00…

– 1 mile run

Then 3 rounds:

• 16 backpack goblet squats
• 16 backpack push presses

At 15:00…

– 1 mile run

Then 3 rounds:

• 12 backpack RKB swing
• 12 weighted sit-ups

At 30:00

– 1 mile run

Then 3 rounds:

• 8 burpees over backpack
• 8 pull-ups (16 bent over back pack rows)

*Scale the run to 800, 600, 400 if needed. It should account for about 7-10 minutes of work. 

 

Sunday 4/5

Goals for your rest days:

– Get your meals planned. Because you are going to be cooking a lot more, now is the time to dial in nutrition and plan out the rest of the week. If you need help, remember RJ runs our nutrition program

– Get some Vitamin D. Just because we are undergoing a quarantine doesn’t mean you have to stay inside. Get out and get moving on a long walk, run or bike ride. 

– Get 10,000 steps. You are more than likely going to be moving less than normal. This is a good time to try and get in a minimum of 10,000 steps per day. 

– Get some rest. Try and strive for a bedtime that gives you at least 7-9 hours of uninterrupted sleep. No bright screens at least an hour before bed!

– Get creative. This week’s workouts are going to require a heavy bag of some sort. Our advice is to use a backpack filled with something heavy like books wrapped in a blanket for additional padding.