'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 |
|
06-28-2021 (Time)
Warm-up
3 rounds, not for time of:
1 min of running, biking, or rowing (increase pace each round)
10 steps of walking lunges
5 hip & back extensions
5 shoulder pass throughs, pvc pipe
1-2 Turkish get-ups, R arm - you choose load
1-2 Turkish get-ups, L arm - you choose load
7 deadlifts + 6 power clean + 5 push press, empty bar
Skill/Strength
Complex: Hang Power Cleans, Hang Squat Cleans, and Shoulder-to-Overheads : 1-1-1-1-1
1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ]
1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ]
1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ]
1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ]
1x [ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder-to-Overhead ]
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
Workout
DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. | | 0% | | | | 0% |
|
06-30-2021 (Time)
Warm-up
2 rounds, not for time of:
2 mins of jogging, biking, or rowing (increase pace each min)
30 secs of banded side steps
10 squats (squat therapy style) (see video below)
5 inchworm push-ups
5-10 hanging knee raises or sit-ups
1x Burgener warm-up with empty bar, 45/35 lbs (see video below)
Skill/Strength
Handstand Hold 1x 240 secs
Double Under Practice 1x200
Accumulate 2-4 mins. Open floor or against a wall.
Workout
5 rounds, 30 secs per station, for max reps of:
Alternating Kettlebell Snatch, pick load
Rest 30 secs
Burpee
Rest 30 secs
Toes-to-bar
Rest 30 secs
Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations. | | 0% | | | | 0% |
|
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 |
|
07-01-2021 (Time)
Warm-up
3 rounds, not for time of:
1 min of jogging, biking, or rowing (increase pace each round)
20 jumping jacks
10 pvc pass throughs
5-10 push-ups
10-20 sec handstand hold against wall, or with feet on a box
6 shoulder taps (3 per side) against wall, or with feet on a box
5-10 strict press or push press, empty bar
Skill/Strength
Dumbbell Lateral Raise 12-12-12, using heaviest weight per set
Dumbbell Front Raise 12-12-12, using heaviest weight per set
Dumbbell Bent Over Raise 12-12-12, using heaviest weight per set
3x8-12 reps for each exercise
Workout
Part 1
3 rounds for time of:
20/15 Bike Calories
10 Strict Handstand Push-ups
Rest 3 mins before part 2...
Part 2
3 rounds for time of:
20/15 Bike Calories
7 Kipping Handstand Push-ups | | 0% | | | | 0% |
|
07-06-2021 (Time)
Warm Up
3 mins of jogging, biking, or rowing followed by…
4 rounds, not for time of:
10 m high knees
10 m butt kicks
6 jumping air squats
7 shoulder pass throughs, pvc pipe
7 push press, empty bar
20 secs of banded side steps
50 m run (increase acceleration each time)
Skill/Strength
Medicine Ball Clean 1x75 at 20/14 lbs
1x50-75 reps
Complete in as few sets as possible.
Workout
For time:
Run, 1.5 mi
40 Push Press, 95/65 lbs
50/35 Bike Calories
30 Push Press, 95/65 lbs | | 0% | | | | 0% |
|
07-13-2021 (Time)
Warm-up
2-4 mins of jogging, biking or rowing followed by…
3 rounds, not for time of:
30 secs of banded marching
8 air squats (squat therapy style, see video below)
8 stiff-legged deadlifts, empty/light bar
6 hip & back extensions
4 broad jumps
30-45 secs of foam rolling your back
Skill/Strength
Deadlift 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Workout
3 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Bar Facing Burpees | | 0% | | | | 0% |
|
07-26-21 (Time)
Warm-up
3-5 mins of easy jogging, biking, or rowing, followed by…
3 rounds, not for time of:
30 secs of single unders
10 pvc pass throughs
5-10 push-ups
10-20 sec handstand hold against wall, or with feet on a box
6 shoulder taps (3 per side) against wall, or with feet on a box
Skill/Strength
Shoulder Press 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Workout
For time:
100 Double Unders
Handstand Walk, 50 ft
80 Double Unders
Handstand Walk, 40 ft
60 Double Unders
Handstand Walk, 30 ft
40 Double Unders
Handstand Walk, 20 ft
20 Double Unders
Handstand Walk, 10 ft | | 0% | | | | 0% |
|
07-27-21 (Time)
Warm-up
4 rounds, not for time of:
1 min of jogging, biking, or running
20 secs of banded steps forwards + backwards
5 hip & back extensions
5 deadlifts, empty bar
3 hang power cleans, empty bar
3 front squats, empty bar
3 hang squat cleans, empty bar
3 inchworm push-ups
1 Turkish get-up, R arm (you choose load)
1 Turkish get-up, L arm (you choose load
Skill/Strength
Each for time:
Sprint: 5x 50 m
Workout
21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip
*Squat Clean | | 0% | | | | 0% |
|
07-28-21 (Time)
Warm-up
3 min of jogging, biking, or rowing, followed by…
3 rounds, not for time of:
30 sec plank hold
10 hollow rocks or sit-ups
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
Skill/Strength
Rope Climb
Workout
For time:
Run, 800 m
100 Sit-ups
10 Rope Climbs, 15 ft
Run, 800 m
50 Sit-ups
5 Rope Climbs, 15 ft
Run, 800 m | | 0% | | | | 0% |
|
07-29-21 (Time)
Warm-up
4 rounds, not for time of:
1 min of jogging, biking, or rowing (increase pace each min)
5 shoulder pass throughs, pvc pipe
5 air squats
5 overhead lunge steps, pvc pipe or empty bar
5 shoulder press, empty bar or pvc pipe
Skill/Strength
Bulgarian Split Squat 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Workout
5 rounds for time of:
20/15 Bike Calories
Walking Lunge, 15 m
10 Push Press, 115/75 lbs | | 0% | | | | 0% |
|
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% |
|
09302021 (Time)
Warm Up
3 Steady Rounds
50m Run
10 Good Mornings
10 Reverse Lunges
10 Slam Balls
10 Groiners
Skill
Row Review
3x100m practice
Conditioning
For Time:
2k Row | | 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% |
|
more...
