"Be humble. Be hungry. And always be the hardest worker in the room." - Dwayne Johnson

Thursday, May 24th 

Strength:  E2MOM x 12  

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

*Start at 65% of 1RM Power Clean & Jerk

Conditioning: “Taylor”

4 Rounds

400m Run

5 Burpee Muscle Ups

*SX = 5 Burpee Pull-Ups + 5 Push-Ups

*BG = 10 Ring Rows 

10:00am HIIT Class: 

3 Rounds: (40 Seconds On/:20 Seconds Off)

- Row

- Med Ball Leg-Overs

- Box Jumps

- Triple KBS to Squat

- Double Unders/Singles

- KB Static Hold

- Double Tuck Jump Burpee

- Med Ball Sit Up to Wall Toss

Friday, May 25th

Conditioning: 3 Rounds

(:40 Work/:20 Transition)

Cal Bike

KB Swings (35/26)

Cal Row

Box Jumps (24/20)

Sit-Ups

Rest ← This will be a 1:20 Sec Rest

*Score = Total Reps

 *SX/BG = 26/18, 20/12

Saturday, May 26th 

“Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300  Air Squats

1 Mile Run

* RX+ =  20/14 Weight Vest

*SX = Ring Rows

*BG = 800m run, 50 ring rows, 100 Push-Ups, 150 Air Squats, 800m Run

*Other Scaling Options Will be Posted on the White Board* 

*There will be a Scaling Option for Every Fitness Level!*

"You can't save up time. You can't refuse to spend it. You can't set it aside. Either you're spending your time. Or your time is spending you."

Monday, May 21st 

Strength: E2MOM x 12

3 Push Press

*Start at 80% 1RM and Work to 90%+

Conditioning: 3 Rounds for Time

20 Cal Row 

20 Wall Balls (20/14)

*Stimulus: Fast & Furious 

*SX = 14/10

*BG = 10/8

Tuesday, May 22nd

Conditioning:

0:00 - 10:00

1 Mile Run

10:00 - 18:00

AMRAP x 8

10 Hang Power Cleans (155/105)

10 Sit-Ups

10 Burpees Over Bar

20:00 +

1 Mile Run 

*Stimulus: Work at 75-85% of your Max Capacity

*Scale the run as needed (800m, 600m, 400m) 

*SX = 115/75

*BG = 45/35

Wednesday, May 23rd

Strength: Back Squat

1 x 5 @ 82.5% 1RM

1 x 3 @ 87.5% 1RM

1 x 1 @ 92.5% 1RM

1 x 5 @ 87.5% 1RM

1 x 3 @ 92.5% 1RM

1x Max Reps @ 97.5% 1RM

Conditioning: AMRAP x 10

9 Thrusters (115/75)

12 Push-Ups 

15 Double Unders

*SX = 95/65, 30 Singles

*BG =  45/35, 15 Singles

"The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires." - William Arthur Ward 

Thursday, May 17th 

Conditioning: “Jerry”

1 Mile Run

2000m Row

1 Mile Run 

10:00am HIIT Class

8 Minute AMRAP

-10 DB Thrusters

- 20 Sit-Ups

- 30 Double Unders/60 Singles

2 Minutes Rest

8 Minute AMRAP

- 5 Ring Dips or 10 Dips from Box/Bench

-10 Wall Balls 

- 15 KBS

2 Minutes Rest

8 Minute AMRAP

- 200m Run

- 10 Push-Ups

- 15 Med Ball Clean Slams

Right Into:

- 2 Minute Plank

Friday, May 18th 

Conditioning: 2 Rounds for Time

10 Box Jumps (24/20)

10 Squat Cleans (115/80)

8 Minute Cap

*SX = 95/65, 20/12

*BG = 45/35,12/12

*Stimulus: Look to Complete the Cleans in 2 Sets, If Not Unbroken. This Should Get Your Lungs and Legs Fired up for Your Squats

Strength: Back Squat

1 x 5 @ 80% 1RM

1 x 3 @ 85% 1RM

1 x 1 @ 90% 1RM

1 x 5 @ 85% 1RM

1 x 3 @ 90% 1RM

1x Max Reps @ 95%1RM

Saturday, May 19th 

Conditioning: In Groups of 3 (2 Working/1 Resting)

25 Minute AMRAP 

Station 1: Max Cal Row

Station 2: 10 Thrusters (95/65), 5 Burpees Over Bar

Station 3: Rest

*Stations 2 is the Time Keeper...When the Athlete at Station 2 Finishes the Set of 10 Thrusters and 5 Burpees, Everyone Rotates to the Next Station

*Score = Total Reps (Cals + Thrusters + Burpees)

*SX = 75/55

*BG = 45/35

"What we think, we become." - Buddha

Monday, May 14th 

Conditioning/Strength:

With a Running Clock:

From 0:00 - 9:00

AMRAP x 9

12 Pull-Ups

12 Power Snatches (105/75)

12 Wall Balls (20/14)

*Stimulus: You Should Be Able To Do Multiple Reps at Each Movement Throughout the Workout. Scale Accordingly. 

From 9:00 - 19:00

Rest

From 19:00 - 28:00

Strength:

Every :90 for 9 Minutes

3 Overhead Squats From the Floor

Tuesday, May 15th 

Conditioning:

500m Row or 400m Run

Then:

5 Rounds 

18 Dead Lifts

15 Hang Power Cleans 

12 Burpees Over Bar

Then:

500m Row or 400m Run

*Rx = 115/75

*SX = 75/55

*BG = 45/35

*20 Minute Cap

*Stimulus: Weight Should be on the Lighter Side of Moderate. Reps Should be Done in Chunks, Not Singles. Short Rest Breaks. Push Yourself On the Final Row/Run

Wednesday, May 16th 

Strength: E2MOM x 12 (6 Sets)

5 Push Press

Start at 75% 1RM and Work to 85%+ 1RM 

Conditioning:

4 Rounds for Time 

30 Double Unders 

20 Air Squats

10 Push-Ups 

* Stimulus- Feverish Pace, but Avoid Failure on the Push-Ups

"How You Do Anything, Is How You Do Everything." 

Thursday, May 10th 

Conditioning: Every 5 Minutes for 25 Minutes (5 Rounds)

400m Run

20 Wall Balls 

*Record your Fastest and Slowest Times

*RX+ = 30/20

*RX = 20/14

*SX = 14/10

*BG = 10/8

*Stimulus = Max Effort Every Round

10:00am HIIT Class

3 Rounds: 40 On/20 Off

- Wall balls

- Renegade Rows

- Pistol Squats/Pistol Progressions

- Rest 1 Minute

3 Rounds: 40 On/20 Off

- KB Sumo Deadlift High Pull

- DB Hang Clean & Jerks 

- Sit Ups

- Rest 1 Minute

3 Rounds: 40 On/20 Off

- Mountain Climbers

- KB Stationary Lunges

- Med Ball Cleans

- Rest 1 Minute

Friday, May 11th 

Strength: Every 90 Seconds for 12 Minutes (8 Sets)

1 Deadlift + 1 Hang Squat Clean + 1 Jerk

*Start at 50-60%1RM Clean and Jerk & Build to a Heavy Set

Conditioning:

800m Run

15 Clean and Jerks

400m Run

10 Clean and Jerks

200m Run 

5 Clean and Jerks

RX+ = 155/105

RX = 135/95

SX = 95/65

BG = 45/35

*20 Minute Cap

*Stimulus = Keep a Strong Pace....But Don’t Red Line on the Run or Cleans. The Weight Should be <70% 1RM Clean and Jerk

Saturday, May 12th 

“Daniel McCartney”

In Teams of 3 

3 Rounds for Time

2000m Row

14 DB Thrusters (50/35)

34 KB Swings (70/53)

484 Double Unders

108 Burpees

2000m Row

18 Deadlifts (225/155)

*40 Minute Cap

"Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. " - Steve Jobs 

Monday, May 7th 

Strength: E2MOM x 12 (6 Sets)

1 Push Press

*Start at 80%1RM and work to 90%+ 1RM

Conditioning: 3 Rounds for Time

15 Burpees over Bar

15 Thrusters (115/75)

*Stimulus: Fast and Furious

Tuesday, May 8th 

Strength: EMOM x 10

Even: 5-8 Strict Pull-Ups (Add Weight if Possible)

Odd: 5-8 Strict HSPUs, or DB Strict Press, or 30 Second Handstand Hold

Conditioning: AMRAP x 12

3 Muscle Ups or 5 C2B Pull-Ups + 5 Push-Ups

6 HSPUs

9 Box Jumps (24/20)

*SX = Ring Rows + Pull-Ups, 20/12

*BG = Ring Rows + Push-Ups, 12/12

*Stimulus: Maintainable Pace. Gymnastic Movements Do NOT Have to be Done Unbroken, but Minimal Rest Between Reps and Movments

Wednesday, May 9th 

Conditioning: AMRAP x 6

5 Burpees

10 Goblet Squats (53/35)

15 KB Swings (53/35)

*SX = 35/26

*BG = 26/18

*Stimulus: This is a Glorified Warm-up for our Squats. Keep a Solid Pace, but Avoid Hitting Your Maximal Effort.

. 

Strength: Back Squat

1 x 5 @ 77.5% 1RM

1 x 3 @ 82.5% 1RM

1 x 1 @ 87.5% 1RM

1 x 5 @ 82.5% 1RM

1 x 3 @ 87.5% 1RM

1 x Max Reps @ 92.5% 1RM

"We are what we do repeatedly. Excellence, then, is not an act, but a habit." - Will Durant

Thursday May 3rd 

Conditioning:

AMRAP x 5

10 Burpee Box Jump Overs (24/20)

10 Hang Power Snatch (75/55)

Rest 5 Minutes

AMRAP x 5

10 Sumo Deadlift High Pulls (75/55)

10 Front Squats (75/55)

Rest 5 minutes

For Time:

30 Burpee Box Jump Overs

30 Hang Power Snatches

30 Sumo Deadlift High Pulls

30 Front Squats

*Athletes will have 3 scores

*SX = 65/45, 20/12

*BG = 45/35, 12/12

*Intended Stimulus: Sprint the AMRAPs. Keep a Manageable Pace on Part 3. The Weight Should be Very Light

10:00am HIIT Class:

4 Rounds (40 Seconds On/20 Seconds Off)

- Double Unders (Scale: Singles)

- Side Lunge with Single Arm DB Overhead Press (Alternate Right & Left Each Round)

- Push-Ups

- Single Arm Dumbbell Overhead Reverse Lunges (Alternate Right & Left Each Round)

- Med Ball Leg Overs

- KB Swings

- Dumbell Box Step-Ups (Alternate Right & Left Each Round)

- Med Ball Squat Slams

- Rest

Friday, May 4th 

Strength: E2MOM x 16 (8 Sets)

1 Snatch + 1 OH Squat (Or 2 OH Lunges)

*Athletes May Choose Any Combo of Muscle, Power, Squat or Split Snatches

*Start at 50-60% 1RM and Build to Today Heaviest's

Conditioning:

4 Rounds for Time:

200m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

*15 Minute Cap

*Intended Stimulus: Strong Pace. Very Little Time in Transition.

Saturday, May 5th 

Conditioning:

In Teams of 2 (1 Working/1 Resting)

For time:

800m Run (200m at a Time)

Then:

8 Rounds

16 Sit-Ups

16 Thrusters (75/55)

16 Burpees Over the Bar

16 KB Swings (53/35)

Then:

800m Run (200m at a Time)

*SX = 45/35, 35/26

*BG = 35/25, 26/18

"The key is to keep company only with people who uplift you; whose presence calls forth your best." - Epictetus

Monday, April 30th 

Strength: Back Squat

1 x 5 @ 75% 1RM 

1 x 3 @ 80% 1RM

1 x 1 @ 85% 1RM

1 x 5 @ 80% 1RM

1 x 3 @ 85%1RM

1x Max Reps @ 90% 1RM

Conditioning: EMOM x 10

15 Double Unders

5 Squat Clean Thrusters (115/75)

*If you fail to complete the reps, you must take the next minute off

*Score = Rounds Completed out of 10

*SX = 95/65, 25 Singles

*BG = 45/35, 15 Singles

Tuesday, May 1st 

Conditioning: For Time

800m Run

Rest 2 Minutes

400m Run

Rest 1 Minute

200m Run

*Score = Total Time

Conditioning: 3 Rounds for Time

10 KB Snatches (53/35)

10 KB Lunges (53/35)

10 Burpees

*Snatches MUST be done from the Hang Position

*SX = 35/26

*BG = DB Snatch 20/15

Wednesday, May 2nd 

Strength: E2MOM x 12 (6 Sets)

3 Push Press

*Start at 75% 1RM and Work to 90%+ 1RM

Conditioning: 

30 - 20 - 10: Toes to Bar

10 - 20 - 30: Wall Balls (20/14) 

*12 Minute Cap

*SX = 14/10, Knee Raises

*BG = 10/8, Knee Raises

"Tell yourself the right story."

Thursday, April 26th 

Conditioning: 4 Rounds for Time

250m Row

3 Power Cleans 

6 Front Squats

9 Deadlifts

Rest 3 Minutes

*RX+ = 155/105

*RX = 135/95

*SX = 95/65

*BG = 45/35

*25 Minute Cap

10:00am HIIT Class 

3 Rounds: 40 On/20 Off

- Burpees
- KB Sumo Goblet Squats (heavy)
- Forearm Plank Raises
- Rest 1 Minute

3 Rounds: 40 On/20 Off

- Double Unders (Scale: Single Unders)
- DB Thrusters (Heavy)
- T2B (scale: Knee Ups or Toes to Rig)
- Rest 1 Minute

3 Rounds: 40 On/20 Off

- Jumping Lunges
- Push-Ups
- KB Swings
- Rest 1 Minute

Friday, April 27th 

Strength: Every 1:30 for 12 Minutes

3 x 1: 1 Muscle Snatch,  1 Power Snatch, 1 Squat Snatch

3 x 1: 1 Power Snatch, 1 Squat Snatch

3 x 1: 1 Squat Snatch

*Athletes May do Power or Split Snatches instead of Squat Snatches

Conditioning: 3 Rounds for Time

20 DB Snatch (50/35)

20 Burpees Box Jump Overs (24/20)

*12 Minute Cap

*SX = 35/20, 20/12

*BG = 20/10, 12/12

Saturday, April 28th 

Conditioning: In Teams of 2 (1 Working/1 Resting)

AMRAP x 25

20 Double Unders

10 Wall Balls (20/14)

10 Burpees

10 D-Ball Ground to Shoulder (100/70)

200m Run

*Partners Complete all Reps for a Movement Then Switch

*SX = 40 Singles, 14/10, 70/50

*BG = 20 singles, 10/8, 50/30

"Excellence is the gradual result of always wanting to do better." - Pat Riley

Monday, April 23rd

Strength: E2MOM x 12 (6 Sets)

5 Push Press

*Start at 70%1RM Work Up To 80%+ 1RM

Conditioning:

Every 3 Minutes for 15 Minutes (5 Rounds)

250m Row or 200m Run

15 KB Swings (53/35)

*Record Fastest and Slowest Times

*SX = 35/26

*BG = 26/18

Tuesday, April 24th 

Strength: EMOM x 21 

Minute 1:  5 - 8 Strict Pull-ups or Bent Over Rows or Ring Rows

Minute 2:  5 - 8 Strict HSPU or DB Strict Press

Minute 3: 20 Russian Twists

Conditioning: 8 Minute Rep Ladder Increasing by 3 Each Round

3 Pull-Ups

3 DB Thrusters (50/35)

6 Pull-Ups

6 DB Thrusters

9...

9....

*SX = 35/20, Ring Rows

*BG = 20/10, Ring Rows

Wednesday, April 25th 

Strength: Back Squat

1 x 5 @ 72.5% 1RM

1 x 3 @ 77.5% 1RM

1 x 1 @ 82.5% 1RM

1 x 5 @ 77.5% 1RM

1 x 3 @ 82.5% 1RM

1 x Max Reps @ 87.5% 1RM

Conditioning: 4 Rounds for Time

30 Double Unders

20 Air Squats

10 Push-Ups

*10 Minute Cap

"If we all do one random act of kindness daily, we just might set the world in the right direction." - Martin Kornfeld 

Thursday, April 19th 

Conditioning: 

AMRAP x 24

50 Double Unders

40  Lunges 

30 Box Jumps

20 DB Snatch (50/35)

10 Toes to Bar

*SX = 35/25, Knee Raises

*BG = 25/15, Knee Raises

10:00am HIIT Class: 

5 Rounds: 3 Minutes On/3 Minutes Off

In 3 Minutes Complete:

250 Meter Row

12 Alternating DB Snatches 

Max Reps Wall Balls

*Score is Total Wall Balls

Friday, April 20th 

Strength: Back Squat

1 x 5 @ 70% 1RM

1 x 3 @ 75% 1RM

1 x 1 @ 80% 1RM

1 x 5 @ 75% 1RM

1 x 3 @ 80% 1RM

1x Max Reps @ 85% 1RM

Conditioning: 

For Time:

50 Thrusters (95/65)

*All athletes must complete 5 burpees at the top of each minute... Including the first minute!

*SX = 65/45

*BG = 45/35

*10 Minute Cap

Saturday, April 21st 

Conditioning:

In Teams of 2 (1 Working/1 Resting)

25 Minute AMRAP

500m Row

50 Sit-Ups

40 Push-Ups

30 D-Ball Ground to Shoulder (100/70)

*SX = 70/50

*BG = 50/30

"You will become tomorrow; Set your expectations accordingly” - Coach Greg

Monday, April 16th 

Strength: E2MOM x 12 (6 Sets)

1 Push Press

*Start at 75%1RM and Work up to 90%+ 

Conditioning: 3 Rounds for Time

20 KB Swings (53/35)

20 Goblet Squats

*5 Burpee Penalty Every Time the KB Touches the Ground

Tuesday, April 17th 

Conditioning: AMRAP x 12

200m Run or Row

9 Power Snatches

7 Push Press

5 Muscle-Up or 5 Pushups/5 Sit-Ups

Rest 6 Minutes

AMRAP x 12

200m Run or Row

9 Hang Squat Cleans

7 Sumo Deadlift High Pulls

5 Handstand Push Ups or DB Strict Press

* RX = 95/65

*SX = 65/45

*BG = 45/35

*Score Each AMRAP Separately 

Wednesday, April 18th 

Strength: 30 Minutes to Complete

3 Sets: 3 Power Cleans + 1 Jerk

3 Sets: 1 Power Clean + 1 Squat Clean + 1 Jerk

3 Sets:  1 Clean and Jerk

*Rest 2 Minutes Between Every Set

Conditioning: “Grace”

30 Clean and Jerks for Time

*RX+ = 155/115

*RX = 135/95

*SX = 95/65

*BG = 45/35

*10 Minute Cap