Category Archive

“Keep it Steady”

3 rounds for time of:

800 m Run
10 Overhead Squats 60/42.5 kg
15 Burpees Over the Barbell
20 Toes to Bar

“Sasquatch” (Teams of 3)
For Time (30 Minute Time Cap):

250 Clean and Jerks
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 35.0/20.0
Weight 2: 42.5/27.5
Weight 3: 52.5/35.0
Weight 4: 60.0/42.5
Weight 5: 70.0/47.5

Every 2:30, for 10 mins (4 sets): Front Squat
Set 1 – 2 reps @ 85%
Set 2 – 1 rep @ 90%
Set 3 – 1 rep @ 95%
Set 4 – Max reps @ 85%

Every 5 mins, for 15 mins (3 sets) for times:

30/20 Calories of Assault Bike or 40/30 Cal Row
20 Thrusters 42.5/30 kg
10 Bar-Facing Burpees

Open Prep GOAT

EMOM 8 min

100m Sprint

10 Air Squats

Every 2 mins, for 10 mins (5 sets) of:

Strict Press x 4 reps

Sets 1-3: 75% of 1-RM

Sets 4-5: 80-85% of 1-RM

“Benjamin Push-Up”

For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)

*Every time you break a set of push-ups, perform 15 Russian Kettlebell Swings 32/24 kg

Every 2 mins, for 12 mins (6 sets):

Split Jerk

Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk

Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk

Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

For time:
30 Toes to Bar
30 Shoulder to Overhead 52.5/35 kg
30 Chest-to-Bar Pull-Ups
30 Shoulder to Overhead 52.5/35 kg
30 Toes to Bar

8min AMRAP
6 Deadlifts 100/70 kg
12 Box Jump-Overs 24′/20′

“Garner”
10 Rounds for Time (with a Partner)

200 meter Farmer’s Carry 2×24/16 kg
18 Kettlebell Thrusters 2×24/16 kg
20 Pull-Ups

Coaches Notes: Make them finish.

“Fight Gone Bad”

3 Rounds for reps of:

Wall ball, (9/6 kg)
Sumo Deadlift High-pull, (35-25 kg) Box Jump, 20′′
Push Press, (35-25 kg)
Row
Rest

In this workout you complete as many reps as possible in one minute on each of the five stations for 3 Rounds

G.O.A.T

Pick 2 movements you want to work on and do 2-3 reps alternating EMOM for 20min

For Time

21-15-9
Cal Row
Wall Balls 9/6 kg