Category Archive

Dynamic Group Warm-Up

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2 Rounds:
7 PVC Passthrough
7 Scap Raise
7 Scap Push-Ups
1 Min Plank

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2 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Good Morning
5 BTNSGPP

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Skill: Review Open Standards for all movements

Workout of the Day for Wednesday, March 13th, 2019:
21-15-9:
S2OH 95/65-lb
Cal Ski/Bike/Row

Rest 5 Min, then:

4 Rounds:
200m Run
8 Chest-2-Bar
2 Clean & Jerk @ 85% 1RM

“After Party”
3 Rounds:
15 Thruster 95/65-lb
5 muscle-ups

Sweat Sessions Workout for Wednesday, March 13th, 2019:
AMRAP 20 minutes:
200m Run
10 Push ups
20 KB Swings
30 Squats
40 Plank shoulder taps

Dynamic Group Warm-Up
Lacrosse Ball Erectors
Bent Leg Hamstring Pulses

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5 Rounds (15 min cap):
200m Run
5 Good Morning, Build Each Set

Workout of the Day for Tuesday, March 12th, 2019:
E2MOM for 8 Minutes:
2 Deadlift
*Build Each Set

7 Min AMRAP:
5 Deadlifts 275/185 lb.
12 Bar Facing Burpees

Dynamic Group Warm-Up
Quad Roll-Out
Group Hip Opener

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3 Rounds:
5 Thruster 45/35-lb
5 Good Morning
5 Pull-Up

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1 Round: Side-Butt

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Skill: Squat Therapy

Workout of the Day for Monday, March 11th, 2019:
Front Squat
5 x 5 @ 90% 5RM
(Week 2)

“Jackie”
1000m Row
50 Thruster 45/35-lb
30 Pull-Up

“After Party:
5 Rounds:
3 Weighted Strict Pull-Up*
3 Weighted Dips
*Add 2-5-lb from last week

Sweat Sessions Workout for Monday, March 11th, 2019:
10 Min AMRAP:
10 DB Box Step-Up
10 DB Thruster
10 Burpee Box Jump Over

10 Min AMRAP:
20/16 Cal Row/Bike/Ski
20 Single Leg V-Up
20 Toes-2-Bar

Sweat Sessions Workout for Sunday, March 10th, 2019:
Skill: Dubz Progression

8 Rounds, 30 sec On 30 sec Off, alt:
• KB Deadlift (Double or Single)
• Cal Row/Bike/Ski
• Push-Up
• Box Jump

Workout of the Day for 8am, Saturday, March 9th, 2019:
Tall Snatch + High Hang Snatch + Overhead Squat:
5 x 1, build each set.

Power Snatch EMOM:
(Week 2)

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, March 9th, 2019:
Complete, in teams of 2 (30 min cap):
40-30-20-10:
Cal Row/Bike/Ski
Goblet Squat 70/53-lb

40-30-20-10:
Burpee Pull-Up
KB Swing 70/53-lb

40-30-20-10:
Dubz
Weighted Abmat Sit-Up 50/35-lb

Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

**Open Announcement Party tonight at 5:00PM!

A few brave souls will be hitting the workout immediately afterwards. Sight unseen. Guns a-blazing. Let’s Go!!!

Workout of the Day for Thursday, March 7th, 2019:
Thursdays during the open are open gym!

Come get SWOLE & FLEXY before the open workout tomorrow!

Come in today to ROM-WOD with the class, or the Coach can help craft a workout for you.

What do you need to work on?
• Dubz
• Toes-2-Bar
• Handstand Push-Ups
• Technical Lifts
• Chest-2-Bar
• Muscle-Ups

5:00-5:30PM we have the Open Announcement Party to watch the unveiling of the next open workout, and to cheer on the brave souls who will crush the open workout immediately after the announcement!!!

Dynamic Group Warm-Up
Frog Stretch Sequence
Cat/Cow
1/2 Tabata Bird-Dog
1/2 Tabata, alt: Arch & Hollow

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2 Rounds:
5 Tall Muscle Snatch
5 Good Morning
5 BTNSGPP
5 High Hang Power Snatch

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Skill: Snatch Barbell Cycling

Workout of the Day for Wednesday, March 6th, 2019:
16 minute to Complete:
4 Rounds:
8 Hang Power Snatch 95/65-lb, or 40% 1RM
8 Pull up

4 Rounds:
6 Hang Power Snatch 135/95-lb, or 60% 1RM
6 Chest-2-Bar

4 Rounds:
4 Hang Power Snatch 185/130-lb, or 80% 1RM
4 Bar Muscle-Up

Sweat Sessions Workout for Wednesday, March 6th, 2019:
With a Band, 90 sec/movement/side:
• Hamstring Stretch
• Adductor Stretch
• Glutes Stretch
• Figure 4 (no band)

Skill: Dubz Progressions & DB Snatch

Every 2 Minutes for 5 Rounds:
20/15 Cal Row/Bike/Ski
10 DB Box Step-Ups
AMRAP DB Alt. Snatch

Every 2 Minutes for 5 Rounds:
20 Russian KB Swing
10 “See The Light” Sit-Ups
AMRAP Goblet Squat

Dynamic Group Warm-Up
Lacrosse Ball Glute Smash
Bent Leg Hamstring Pulses

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2 Rounds:
12/8 Cal Bike
10 Good Morning 45/35-lb
1 Round: Side-Butt

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Skill: “Core Bracing”

Workout of the Day for Tuesday, March 5th, 2019:
10-9-8-7-6-5-4-3-2-1:
Sumo Deadlift, Build Each Set

7 min AMRAP:
14/10 Cal Bike/Row/Ski
7 Deadlift Between Each Set 225/155lb, or 50% 1RM

“After Party”
10-9-8-7-6-5-4-3-2-1:
Box Jump
1-2-3-4-5-6-7-8-9-10:
Strict HSPU

Dynamic Group Warm-Up
Lacrosse Ball Scap Smash
Group Hip Opener

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3 Rounds:
5 Thruster 45/35-lb
5 Bar Facing Burpee

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1 Round: Side-Butt

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Skill: Review Open Standards for Each Movement

Workout of the Day for Monday, March 4th, 2019:
Tabata, Alt:
Hollow Body & Arch

10 Min:
Build to a heavy Thruster

27-21-15-9:
Thruster 95/65-lb
*Start with, and Run 400m before each set.

“After Party:”
5 Rounds:
3 Weighted Strict Pull-Up
3 Weighted Dips

Sweat Sessions Workout for Monday, March 4th, 2019:
Mobility:
1 Min Frog
1 Min Frog Rocks
1 Min Single leg Frog, Left
1 Min Single leg Frog, Right

Skill: MedBall Squat Clean & Hollow Rocks

14 minute AMRAP:
15/12 Cal Row or bike
15 MedBall Squat Clean
15 Hollow Rocks

14 minute AMRAP:
5 Strict Pull-Up, or Ring Row
15 DB Push Press
30 Walking Lunge