Friday 5/17

Workout of the Day for Friday 5/17/2024 - 2x12321

AMRAP in 20 minutes:
150m weighted carry
30 KB sumo deadlift high pulls, 12/16/24kg
45 calories

Post rounds completed to whiteboard, your journal, and our Discord!

Thursday 5/16

Workout of the Day for Thursday 5/16/2024 - 2x12321

"LINDA"
10-to-1 reps for time:
power clean, .75xBW
bench press, 1xBW
deadlift, 1.5xBW

Post time to whiteboard, journal, and Discord!

+++

LEGENDS for Thursday 5/16/2024

weighted carries, core work, neck stretches

AMRAP in 12 minutes:
8 heel raises
6 ring rows
:20 plank

calf and tibialis stretches

Barbell for Thursday 5/16/2024

Olympic Weightlifting

pause pulls

below-the-knee hang snatch + low-hang snatch + floating snatch, 10x1
below-the-knee hang clean + low-hang clean + jerk, 8x1
2 front squat + 1 jerk, 10 sets

2-3 rounds:
5 box jumps, progressively higher
8 dips (weighted?)
30 reverse crunches

play with skin-the-cats

Powerlifting/General Strength

back squat 85/3 (6)
push press 5x5
wide-grip strict press from behind-the-neck 3x3
viper press 2x5
seated good morning 3x8

3 rounds:
15 hip extensions (weighted?)
45 crunches

2 rounds:
10 strict hang high pull
20 bicep curls

BODYBUILDING for Thursday 5/16/24

AMRAP in 10 minutes:
10 ring rows
10 dips
10 overhand curls
10 JM press

5 minutes/side: banded step-downs

3-4 rounds:
50 banded pull aparts
35 banded lat pressdowns
20 banded upright rows

Wednesday 5/15

Workout of the Day for Wednesday 5/15/2024

AMRAP in 10 minutes:
5 push press, 55/65/95lbs
10 pushups
15 air squats

Rest 5 minutes*

AMRAP in 10 minutes:
10 deadlifts, 85/125/185lbs
20 wide-grip pushups
30 walking lunges

*Go on a jog, jump on a bike, etc. Stay moving, but recover your heart rate and shake out any tension from the previous AMRAP.

Post both scores to whiteboard, your journal, and the whiteboard!

Tuesday 5/14

Workout of the Day for Tuesday 5/14/2024 - 4x121

21-15-9 reps for time:
power clean & jerk, 55/85/115lbs
(ring) dips

Post time to whiteboard, your journal, and our Discord!

+ + +

LEGENDS for Tuesday 5/14/2024

rows, wall sits, and good mornings. neck stretches.

3 rounds for time:
10 box squats
200m row

balance playtime

BARBELL for Tuesday 5/14/2024

Olympic Weightlifting

hang snatch from above knee + hang snatch from below knee + OHS 7x2
hang clean from above knee + hang clean from below knee + jerk 6x2
3 front squats + 1 jerk for 5 sets

3-4 rounds:
20 BW reverse hyper
10 Lu raises
5 sotts press

Powerlifting

back squat 80/5 (5)
bench press 6x4
Romanian deadlift 3x10

3-4 rounds:
30 weighted crunches
20 dips
10 bent-over row/side, heavy

BODYBUILDING for Tuesday 5/14/2024

3-5 rounds
20 ‘top to top’ alternating DB press, AHAP

5 rounds, as heavy as possible
3 rack pulls
30 DB shrugs

5 rounds:
30 banded pause step-ups/side

Monday 5/13

Workout of the Day for Monday 5/13/2024 - 3x12321

every 8:00 x5 rounds:
20 kettlebell swings, 16/24/32kg
400m run
40 double unders
400m run
10 front squats, as heavy as possible

Post heaviest front squat load to whiteboard, your journal, and our Discord!

Saturday 5/11

Workout of the Day for Saturday 5/11/2024

"TREVOR"
in teams of four, for time:
300 pullups
400 pushups
500 situps
600 squats

*Two athletes may work at a time. Post teammates and scores to whiteboard/your journal, and our Discord!

++++

CompEx for Saturday 5/11/2024 - 8am for 90+ minutes

a. med ball throws

b. 1 mile (shared) weighted carry, AHAP.

c. #tttTD237
AMRAP in 2:00
12/15 calorie row
9 deadlifts, 155/225lbs
max muscle-ups

Rest 1:00. Repeat for 5 total sets.

d. EMOM x7
2 wall walks + 3 c2w HSPU

e. splits development

Friday 5/10

Workout of the Day for Friday 5/10/24

for time:
15 overhead squats
30 pogo burpees
30 situps
15 power cleans
15 chest-to-bar*
15 power cleans
30 situps
30 pogo burpees
15 overhead squats

Rx = 45/65/95lbs. SupeRx does bar muscle-ups

Post time to whiteboard, your journal, and our Discord!

Thursday 5/9

Workout of the Day for Thursday 5/9/2024 - 4x121

AMRAP in 15:00
15 toes-to-bar
12 hang power cleans
9 jerks
15 toes-to-bar
12 hang power cleans
9 thrusters

Rx = 45/65/95lbs.

Post score (total reps completed) to whiteboard, journal, and Discord!

++++

BARBELL for Thursday 5/9/24

Olympic Weightlifting Path

3 rounds each: Snatch Positional Stretches + Thacker A warmup

7 sets of 2
hang snatch from above knees + hang snatch below knees

6 sets of 2
hang clean from above knees + hang clean below knees

3 sets of 3 strict press

10 sets of 2 tall jerks

3 rounds of
6 DB push press
9 DB bicep curls
12 DB RDL

General Strength/Powerlifting Path

back squat 75/5 (7)

bench press 5x5

wide bench press 3x3

close-grip bench press 2x5

3 rounds
8 double kettlebell sumo deadlift high pulls
12 false-grip ring rows
24 BW reverse hypers

Bodybuilding for Tuesday 5/7/2024

100-150 banded hip bridges
100-150 hamstring curls

3 sets
10 DB rows
50 banded hammer curls

build to a 1RM floor press
2 sets of max banded pushups

Wednesday 5/8

Workout of the Day for Wednesday 5/8/2024 - 4x121

AMRAP in 10 minutes, then

establish a 1RM sumo deadlift in 20 minutes

Post heaviest successful lift to whiteboard, journal, and Discord!

Tuesday 5/7

Workout of the Day for Tuesday 5/7/24 - 3x121

“FRAN”
21-15-9 reps for time:
thrusters, 45/65/95lbs
pullups

Post time to whiteboard, journal, and our Discord!

++++

BARBELL for Tuesday 5/7/24

Olympic Weightlifting Path

3 rounds each: Snatch Positional Stretches + Thacker A warmup

7 sets of 2
high hang snatch + hang snatch from knees

6 sets of 2
high hang clean + hang clean from knees

5 sets of
1 push press + 2 jerks

3 rounds of
6 DB push press
9 DB bicep curls
12 DB RDL

General Strength/Powerlifting Path

back squat 75/5 (7)

bench press 5x5

3 rounds
8 seated good mornings
12 JM presses

Bodybuilding for Tuesday 5/7/2024

3 sets
3 weighted dips
max effort bodyweight dips
2-3:00 rests

3 sets of 10 reps each
10 banded lat pulldown
10 close-grip lat pulldown
10 supinated banded lat pulldown
10 DB preacher curl @3111
1:00 rest

10 minutes to establish a 20-rep max Kang squat

Monday 5/6

Workout of the Day for Monday 5/6 - 3x121

"KELLY"
5 rounds for time:
400m run
30 box jumps, 12/20/24"
30 wall ball, 8/14/20lbs to 9/9/10'

Post time to whiteboard, your journal, and our Discord!

Friday 5/2

Workout of the Day for Friday 5/2/2024

8 rounds for time (YGIG):
24/30 calorie bike erg
12 power snatch, 35/65/95lbs
60 double unders
8 burpee box jump overs, 12/20/24”

*If solo go once every 4:00 for four total rounds.

Post results to whiteboard/journal/and our Discord!

Thursday 5/2

Workout of the Day for Thursday 5/2/2024

30 minutes to complete something(s) from the following list:

• 100 dips for time

• 100 pullups for time

• 5k row/ski/run for time

• 10k berg for time

• "MICHAEL" 3 rounds for time: 800m run + 50 situps + 50 back ext

then

AMRAP in 10 minutes:
10 JM press (or bicep curl)
10 side bends/side
10 overhead lunges/side

Post results to whiteboard/journal/Discord!

Wednesday 5/1

Workout of the Day for Wednesday 5/1/2024

sumo deadlift 60/3, 67.5/3, 72.5/3 (8), less than 2:00 rests, then

every 5 minutes on the minute complete:
400m run
5 wall walks*
clean + 2 jerks (or 2 jerks + 1 clean)

*SupeRx+ does a wall walk + chest-to-wall hspu.

Repeat for 6 total rounds for max barbell weight.

Post heaviest weight lifted to whiteboard, journal, and Discord!

Tuesday 4/30

Workout of the Day for Thursday 4/30/2024

bench 60/3, 67.5/3, 72.5/3 (8), less than 2:00 rests, then

max shoulder-to-overhead (press, push press, jerk, thruster, etc) in 20 minutes

Post max to whiteboard, your journal, and our Discord!

Monday 4/29

Workout of the Day for Monday 4/29/2024

in 20 minutes establish a 1RM back squat (or front squat)

then choose one:
- 100 dips for time
- 100 pullups for time
- 30 muscle-ups for time
- 50 bar muscle-ups for time
- "MICHAEL" 3 rounds for time: 800m run, 50 situps, 50 back ext

Post results to whiteboard, journal, and Discord!

GYM UPDATES for May 2024

Hey Gang!

We said we’d only expanding our hours and class offerings! Here are the new times and class types to try:

Wednesdays
- 6:30pm MOBILITY with Ivory

Fridays
- 9am WOD with Andrew
- 12pm WOD with Andrew
- 9am, 10am, 11am, 12pm Open Gym

Orientations move to
- Wednesday 6:30pm
- Friday 10:30am
- Some Saturdays (check the PushPress calendar)

COMING SOON this/next month:
- SWEAT: our answer to the standard ‘boot camp’ you may find elsewhere. No complicated barbell skills, just movement where everyone can play!
- Bodybuilding: addressing our specific joint and muscle needs to improve the movements in our WOD and BARBELL classes. Starting 5/7/24
- CompEx: short for ‘Competitive Exercise’- a class for those who want to experience what fitness competitions are like, and the training necessary to excel at them. Starting 5/18/24

Saturday 4/27

Workout of the Day for Saturday 4/27/2024

Tag Team CGO 24.2

AMRAP in 20 minutes:
300m row
10 deadlifts, 85/125/185lbs
50 double unders

Compare and contrast with 3/8/2024. Post results to whiteboard, journal, and Discord!

Friday 4/26

Workout of the Day for Friday 4/26/2024

establish a 1RM front squat in 20 minutes, then

AMRAP in 20 minutes:
5 chest-to-bar pullups
10 hang clean + push press, 25/45/75lbs
20 bike calories

Post heaviest front squat and score to whiteboard, your journal, and Discord!

Thursday 4/25

Workout of the Day for Thursday 4/25/2024

THE CHIEF

AMRAP in 3 minutes:
3 cleans, 65/95/135lbs
6 pushups
9 air squats

Rest 1:00 minute. Repeat for 5 total cycles.

Compare to 1/31/2024. Post results to whiteboard, your journal, and Discord!