'Ohana (Time) Warm-up: 500 meter run, bike or rowing followed by… 3 rounds not for time of: 10 jumping air squats 8 stiff legged deadlifts, empty barbell 8 sit-ups 6 good mornings 4 broad jumps Teams of 2, for time: Run, 800 m 90 Deadlifts, 205/145 lbs 72 Dumbbell Push Press, 50/35 lbs 54 Knees-to-elbows Both people run together, but then only 1 person at a time on the following movements. OR If SOLO: 3 rounds for time of: Run, 400 m 15 Deadlifts, 205/145 lbs 12 Dumbbell Push Press, 50/35 lbs 9 Knees to Elbow | 0% |  | |  | 0% |
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02.05.20 (Time) Warm up: Tabata (4 min, 20 sec work/10 sec rest) **follow video link med ball burpee jump over med ball 10 PVC pass throughs 10 dumbell push press shoulder press 10 hip/back extensions Strength/Skill: Shoulder Press 5x5 15 Min AMRAP 10 Ring Dips 15 Push ups 30 Med ball sit ups With any time left Accessory work: Coaches choice | 0% |  | |  | 0% |
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04.15.2019 (Reps) Max 10 minutes Warm up: Foam roll 400 meter jog 10 slow air squats 10 PVC Pass Throughs 10 around the world Wall shoulder stretch hold for 20-30 seconds 5 minutes Tabata Abs: V-Ups Straddle sit ups 20 minutes Skill/Strength: Shoulder press 5X5 **5 Sets 5-Find working weight to do all sets with 20 minutes Workout: “Big Mamma Tabata” Wall Balls Toes to Bar Row (Calories) Power Cleans | 100% |  | |  | 0% |
1st | 176 | Kristol Mon, Apr 15, 2019 |
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06.09.2020 (Time) Warm up: 2 Rounds 10 PVC Pass Throughs 10 Around the Worlds D - Toy Soldier B - Walking Lunges 8 Burpees Strength/Skill: 10 Minute EMOM Odd - Bottoms Up KB Press 7 Reps Each Side Even - KB Swing 10 Reps Workout: 400m Row 6 Box Jumps 300m Row 8 Box Jumps 200m Row 10 Box Jumps 100m Row 12 Box Jumps Mobility: Foam Roll Target Glutes, Hamstrings, Quads | 0% |  | |  | 0% |
1st | 7:19  | Katie Tue, Jun 9, 2020 |
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071113 (Time) Warm up: Foam roll 500 meter row Down- high knees Back- butt kicks Down- knee hugs Back- quad pulls 2 rounds Down- lunges, then 10 KB thrusters (10 each arm, warm up wt) Back- side lunge, then 10 russian baby makers Down- lunges, then KB sumo deadlift high pulls Back- side lunge, then 10 russian baby makers Strength: Back Squat 5X5 Work up to starting weight, can build on each set Workout: 071113 7 rounds for time 10 sumo deadlift high pulls (95/55) 10 ring dips | 0% |  | |  | 0% |
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1-7-20 (Time) Warmup: 2 rounds: 50 Double or single unders Down: Bear Crawl Back: Side Lunge 5 each side kneeling kb press Strength/Skill: HSPU work: wall walks kick ups Ring Row work: 20 sec ring support 3 negative ring dips 5-10 ring dips Workout: 5 Rounds for Time: 15 Strict Handstand Push Ups 15 Strict Ring Dips 1,000 Meter Row 30 min time cap This should be scaled to keep each round around 6 min. Scaling: wall facing HSPU with 1 foot on wall box pike HSPU ring rows with 1 heel on box lower meters for rowing | 0% |  | |  | 0% |
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1.11.2021 (Time) Deadlift Day Barbell EMOM 10 Minutes 3 Deadlift Aggresive lift, tempo negative Keep percentages close to 65% OR Dumbbells EMOM 10 Minutes 3 DB Deadlift Jumps Jump as high as you can each rep CONDITIONING AMRAP 21 Minutes 12 Burpees 24 Goblet Squats 50/35lbs 48 Double Unders Rest 1:00 EXTRA Accumulate 60 V-Ups in 10 sets or less Try to keep sets even in reps. Scale to 10 sets total if 60 is out of reach currently | 0% |  | |  | 0% |
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1.12.2021 (Time) Warm UP: Row 200m Down - Knee Hugs Back - Quad Pulls Down- Side Lunges Back - World's Greatest Stretch 10 PVC Pass Throughs 10 PVC Around the World's 10 PVC Good Mornings 10 PVC Presses Press Day: Barbell/Dumbbells Every 2:00 for 10:00 4 Strict Press (Heavier Than Week 2) Bodyweight Every 2:30 for 12:30 12 Strict HSPU CONDITIONING: 15 Minute AMRAP 30 KBS 55/35# 3 Head Cutters 30 Calorie Row 3 Strict Pull-ups EXTRA 2 Rounds Max Set of Push Ups Rest 5 Minutes Cap first set at 50 reps. Stay tight and powerful with good range of motion. | 0% |  | |  | 0% |
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1.13.2021 (Time) Pull Day w/Pull Up Bar Every 2:30 for 12:30 5-12 Strict Pull Ups* Barbell/Dumbbells/Band Every 2:30 for 12:30 12 Bent over rows CONDITIONING 21-15-9 Burpee Box Jumps DB Thrusters 50s/35s EXTRA Accumulate 7 Minutes of Farmers Holds 15 Minute Time Cap | 0% |  | |  | 0% |
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1.14.2021 (Time) Squat Day Barbell Every 3:00 for 15:00 5 Form Focus Pause Back Squat Dumbbell Every 3:00 for 15:00 20 Lite Pause Goblet Squats Sandbag/Odd Object Every 3:00 for 15:00 20 Lite Pause Bear Hug Squats CONDITIONING 3 Rounds 8 Devils Press 50s/35s 12 DB Push Press Rest 5:00, then: 3 Rounds 8 Devils Press 50s/35s 12 DB Push Press EXTRA Accumulate 7 Minutes of Plank Holds 15 Minute Time Cap Add weight to low back if you start approaching a 7 minute unbroken set | 0% |  | |  | 0% |
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1.15.2021 (Time) ON A 5:00 RUNNING CLOCK… 200m Run 50 Jumping Jacks 40 Mountain Climbers 20 Up-Downs 10 DB Renegade Rows* *1 Rep = Row (R) + Row (L) + Push-up. STRENGTH 5-5-5-5 Bench Press (Score is Weight) WORKOUT 5 RFT 10 deadlifts (75% of bodyweight) 10 GHD/ab mat sit ups 10 weighted box step ups (athletes choice) | 0% |  | |  | 0% |
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1.21.2021 (Time) Deadlift Day Barbell @0:00 5 Lite Tempo Deadlift @3:00 4 Lite Tempo Deadlift @6:00 3 Lite Tempo Deadlift @9:00 2 Lite Tempo Deadlift @12:00 Lite Tempo Deadlift OR Dumbbells @0:00 20 Lite Tempo Deadlifts @3:00 20 Lite Tempo Deadlifts @6:00 20 Lite Tempo Deadlifts @9:00 20 Lite Tempo Deadlifts @12:00 20 Lite Tempo Deadlifts CONDITIONING 9-15-21 DB Power Clean 50s/35s Run DB Front Squats 50s/35s Rest 4:00, then: 21-15-9 DB Power Clean 50s/35s Run DB Front Squats 50s/35s *200m/250m/300m Then 300m/250m/200m EXTRA Every :90 for 7 Rounds 5-15 V-Ups | 0% |  | |  | 0% |
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1.4.2021 (Time) Warm up 6 Sec Eccentric Bulgarian Split Squat x6 Side :90 Pigeon Stretch/Side :90 World's Greatest Stretch 10 Tempo Squats (3s down and up) :90 Banded Tricep Stretch/Side 20 Straight Arm Banded Lat Pull Downs Deadlift Day Barbell EMOM 10 Minutes 3 Deadlift Aggresive lift, tempo negative Keep percentages close to 60% CONDITIONING Happy Birthday Kristol! 14 Minute AMRAP -6 Deadlifts @52% of 1 RM -9 Wallballs (20/14) | 0% |  | |  | 0% |
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1.5.2020 (Time) Press Day Barbell/Dumbbells Every 2:00 for 10:00 5 Strict Press (Heavier Than Week 1) Bodyweight Every 2:00 for 10:00 10 Strict HSPU CONDITIONING For time: Run 800m 20 Sit Ups 30 DB Squat Cleans 50s/35s 20 Sit Ups 30 DB Squat Cleans 50s/35s 20 Sit Ups Run 800m Machine Swap for run: Row/Ski - Same Distance Bike - 2X Distances EXTRA EMOM 3:00 for 9:00 15-35 Push Ups | 0% |  | |  | 0% |
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1.6.2021 (Time) Pull Day w/Pull Up Bar Every 2:00 for 10:00 5-10 Strict Pull Ups* OR Barbell/Dumbbells/Band Every 2:00 for 10:00 10 Bent over rows CONDITIONING For Time 10 Burpees 100m Run 30 Double Unders Rest 1:00 15 Burpees 200m Run 45 Double Unders Rest 2:00 20 Burpees 300m Run 60 Double Unders Rest 3:00 60 Double Unders 300m Run 20 Burpees Rest 2:00 45 Double Unders 200m Run 15 Burpees Rest 1:00 30 Double Unders 150m Run 10 Burpees EXTRA Accumulate 400m of Farmers Carries in 4 sets or less | 0% |  | |  | 0% |
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1.7.2021 (Time) Warm Up 2 Rounds Leg Swings 60 sec alternating pigeon 60 sec scorpion 10 Magic Magic Mikes 10 Russian Baby Makers Squat Day Barbell Every 4:00 for 16:00 8 Back Squat (Heavier Than Week 5) Dumbbell Every 4:00 for 16:00 20 Double DB Front Squat (Heavier or faster Than Week 5) Sandbag/Odd Object Every 4:00 for 16:00 20-30 Bear Hug Squats (Heavier or faster Than Week 5) CONDITIONING TABATA x4 Lunges Sit-Ups/GHD Push Ups Calorie Row EXTRA Every Other Minute for 8 Minutes Max Rep Walking Lunges | 0% |  | |  | 0% |
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1.8.2021 (Time) Push Day Barbell Every 4:00 for 16:00 12 Bench Press (Heavier Than Week 5) Dumbbell Every 4:00 for 16:00 12-30 Bench or Floor Press (Heavier or faster Than Week 5) CONDITIONING AMRAP 20 Minutes 10 Double DB Snatch 50s/35s* 8 Hang DB Clean and Jerk 50s/35s* 6 DB Front Squats 50s/35s* *Run 200m every time you have to set the DBs down EXTRA Accumulate 7 Minutes of Handstand Holds 15 Minute Time Cap | 0% |  | |  | 0% |
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10.1 (Time) WARM-UP AMRAP x 5 MINUTES 5 Strict Press 10 Sit-ups 20 Single Under STRENGTH 5-5-5-5 Tempo Strict Press (1111) (Score is Weight) WORKOUT 3 ROUNDS 50 Double Unders 10 Push Press (115/75)|(95/65) Into... 100 Sit-ups Into... 3 ROUNDS 50 Double Unders 10 Push Press (Score is Time) | 0% |  | |  | 0% |
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10.10.2020 (Time) WARM-UP EMOM x 7 MINUTES MIN 1: :45 Single Unders MIN 2: 10/10 SA DB Deadlifts MIN 3: :45 High Jump Single Unders MIN 4: 20 PVC Deadlifts MIN 5: :45 Double Under/Attempts MIN 6: 20 Reverse Lunges MIN 7: :45 Moderate Sprint on Bike STRENGTH EVERY 1:30 x 6 SETS 10 Deadlift (Score is Weight) WORKOUT EVERY 4:00 x 4 SETS 50 Double Unders 15/12 Cal Bike 10 Deadlifts (185/125)|(155/115) 50 Double Unders (Score is Each Set for Time) | 0% |  | |  | 0% |
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10.11.2020 (Time) WARM-UP AMRAP x 5 MINUTES 5 Upright KB High Pulls (Right) 5 KB Push Press (Right) 5 Upright KB High Pulls (Left) 5 KB Push Press (Left) :30 Row 10 Kip Swings STRENGTH 3 SETS 7 SA KB Snatch (R) 10 SA OH KB Lunge (R) 7 SA KB Snatch (L) 10 SA OH KB Lunge (L) (Score is Weight) WORKOUT 4 ROUNDS FOR TIME 30/25 Cal Row 20 Alt. DB Snatches (50/35)|(35/25) 10 Pull-ups -15:00 Hard Cap- (Score is Time) | 0% |  | |  | 0% |
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