'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% |
|
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% |
|
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 |
|
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 |
|
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% |
|
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% |
|
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% |
|
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% |
|
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% |
|
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% |
|
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% |
|
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% |
|
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% |
|
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% |
|
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% |
|
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% |
|
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% |
|
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% |
|
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% |
|
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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