Strength
Front Squat:
- 4-4-4-4-4
Conditioning
8 Rounds for time:
- 9 Pull-ups (L2: Band, L3: Australian Rows)
- 15 Back Squats (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 21 Abmat Sit-ups
Time cap = 25 minutes
Strength
Back Squat:
- 5x3 @ 75%
Conditioning
”Grace”
For time:
- 30 Clean & Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
Strength
Pause Back Squat:
- 3-3-3-3-3
Conditioning
”Jackie”
For time:
- 1000m Row
- 50 Thrusters (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)
- 30 Pull-ups (L2: Band, L3: Australian Rows)
Strength
Back Squat:
- 3-2-2-1-1
Conditioning
15 minute AMRAP:
- 10 Power Cleans (Rx: 115#/80#, L2: 95#/65#, L3: 80#/50#)
- 20 Push-ups (L2: Knees)
- 30 Sit-ups
“12/31”
For time:
- 31 Push Presses (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Pull-Ups (L2: Band, L3: Australian Rows)
- 31 Snatches (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Sit-Ups
- 31 Toes-to-Bars (L2: Hanging knee raises, L3: Clam Crunches)
- 31 Push-Ups (L2: Knees)
- 31 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 31 Back Squats (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Unbroken Double-Unders (L2: Singles)
- 31 Thrusters (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Lunges
- 31 Burpees
- 365m Row
With a running clock, perform 31 repetitions of the 12 movements in the order written. Double Unders must be unbroken. If athlete trips before completing 31, start the Double Unders over. After the Burpees, move immediately to the 365 meter Row to “cash out” and finish the workout.
Strength
Pause Back Squat:
- 3-3-3-3-3
Conditioning
18 minute AMRAP:
- 200m Run
- 15 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 14# to 10’/10# to 9’)
- 250m Row
- 15 Burpees
Strength
Back Squat:
- 10-10-10-10
Conditioning
For time:
- Buy-in = 500m Row
Then,
3 Rounds of:
- 10 Clean & Jerks (Rx+: 135#/95#, Rx: 115#/80#, L2: 95#/65#, L3: 80#/50#)
- 10 Burpees over the Bar
Then,
- Buy-out = 500m Row
Strength
Pause Back Squat
- 3-3-3-3-3
Conditioning
5 Rounds for time:
- 10 Toes to Bar (L2: Hanging Knee Raises, L3: Clam Crunches)
- 15 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 20 Dumbbell Snatches (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)
Strength
Back Squat
- 6x2 @ 85%
Conditioning
For time:
- 10 Wall Walks
- 20 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 30 Walking Lunges
- 40 Calorie Row
- 30 Walking Lunges
- 20 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 10 Wall Walks
Strength
Back Squat:
- 4x8 @ 70%
Conditioning
For time:
Buy-in = 400m Run
Then, 5 Rounds of:
- 5 Power Cleans (Rx: 155#/105#, L2: 125#/85#, L3: 95#/65#)
- 10 Toes to Bar (L2: Hanging Knee Raises)
- 20 Lunges
Buy-out = 400m Run
Columbus Day: 9am Class Only!
Strength
Back Squat:
- 5x2 @ 80%
Conditioning
3 Rounds for reps:
- 1 minute of Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 1 minute Rest
- 1 minute of Chest to Bar Pull-ups (L2: Pull-ups, L3: Australian Rows)
- 1 minute Rest
- 1 minute of Power Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 1 minute Rest
Strength
Pause Back Squat:
- 5x3 @ 80%
Conditioning
For time:
Buy in = 600m Run
5 Rounds:
- 5 Push Jerks (Rx: 155#/105#, L2: 125#/85#, L3: 95#/65#)
- 7 Back Squats (Rx: 155#/105#, L2: 125#/85#, L3: 95#/65#)
Buy out = 600m Run
Strength
Back Squat
- 10-10-10-10
Conditioning
4 Rounds for time:
- 20 Hand Release Push-ups (L2: Knees)
- 20 Wall Balls
- 400m Run
Time Cap = 20 minutes
Strength
Pause Back Squat:
- 5x3 @ 75%
Conditioning
15 Minute EMOM:
- 1st Minute = Max Jumping Pull-ups
- 2nd Minute = Max Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 3rd Minute = Max Burpees
- 4th Minute = Rest
Score = Total reps
Conditioning
”Davina”
For time:
Buy in = 500m Row
10 Rounds:
- 5 Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 5 Front Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 5 Deadlifts (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
10 Rounds:
- 5 Pull-ups (L2: Australian Rows)
- 5 Toes to Bar (L2: 10 Clam Crunches)
- 5 Push-ups (L2: Knees)
Buy out = 500m Row
Strength
Back Squat:
- 5x5 @ 70%
Conditioning
15 minute AMRAP:
- 15 Calorie Row
- 15 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 15 Abmat Sit-ups
“Partner Zeus”
3 Rounds for time:
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Box Jumps (Rx: 20”, L2: 16”)
- 30 Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Calorie Row
- 30 Push-ups (L2: Knees)
- 10 Back Squats (Rx: Bodyweight, L2: 3/4 Bodyweight, L3: 1/2 Bodyweight)
*Split all reps evenly
Strength
Back Squat:
- 3-3-3-3-3
Conditioning
”Annie”
50-40-30-20-10 reps for time:
- Double Unders (L2: Singles x 3)
- Abmat Sit-ups
Conditioning #1
For time:
- 3000m Row
Conditioning #2
5 Rounds for time:
- 5 Back Squats (Rx: 185#/135#, L2: 135#/95#, L3: 95#/65#)
- 400m Run
Strength
For Time:
- 30 Back Squats (Rx: 155#/115#, L2: 135#/100#, L3: 115#/80#, L4: 95#/65#)
- 400m run
Conditioning
3 Rounds for time:
- 500m Row
- 25 Burpees
- 25 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
Time Cap = 20 Minutes
