Performance
Every 3 min for 5 sets
12 barbell rows
8 bench press
“Fran”
For time
21-15-9
Pull-ups
Thrusters, 95/65#
Intermediate
Every 3 min for 5 sets
12 barbell rows
8 bench press
For time
21-15-9
Pull-ups
Thrusters, 65/45#
Fitness
Every 3 min for 5 sets
12 ring rows
8 bench press
For time
21-15-9
Jumping pull-ups
15-12-9
Thrusters, 20/10# DB
Burn
With a continuously running clock for 30 min
Two rounds of
1 mile run
100 anchored sit-ups
Then,
50 burpees
Performance
E4MOM for 20 min
400 meter row
50 double-unders
AMRAP in 10 min:
15 GHD sit-ups
20 Kettlebell swings, 53/35#
Intermediate
E4MOM for 20 min
400 meter row
25 double-unders
AMRAP in 10 min:
15 GHD sit-ups, to parallel
20 Kettlebell swings, 44/26#
Fitness
E4MOM for 20 min
300 meter row
75 jump rope
AMRAP in 10 min:
15 AbMat sit-ups
15 American Kettlebell swings, 26/18#
Burn
E5MOM for 30 min
10 cal assault bike
200 meter run
30 Russain KB swings
40 flutter kicks
Performance
E3MOM for 15 min
20 weighted hip extensions, 50/35# DB
150 farmers carry, heaviest possible but unbroken
Rest
For time:
21-18-15-12-9
Assault bike cals
Overhead lunges, 115/85#
Intermediate
E3MOM for 15 min
20 weighted hip extensions, 35/20# DB
150 farmers carry, 53/35# KB
Rest
For time:
21-18-15-12-9
Assault bike cals
Overhead lunges, 95/65#
Fitness
E3MOM for 15 min
20 hip extensions
150 farmers carry
Rest
For time:
15-12-9-6-3
Assault bike cals
Lunges, 20/10# DB
Burn
With a continuously running clock
EMOM for 12 min
45 sec work 15 sec rest
Wall sits
Push-ups
Sit-ups
Rest 3 min
E3MOM for 15 min
15 Box jumps
30 Russian twist
15 DB step-ups
Our Muscle-Up Clinic was a great success! Everyone who attended walked away with more knowledge and the tools they need to improve their craft. A few of our athletes even got their first muscle-up.
It is always fun and exciting to be a part of our athletes’ growth! Thank you to everyone who made it out and for those of you who wanted to come, but couldn’t make it, we will continue to run clinics and hope to see you at the next one!
We are a Lifestyle. We are a Community. We are Fitness.
Performance
Every 90 sec for 6 sets
5-4-3-3-2-1
Front squats
Six rounds for time
9 Front squats, 155/105#
6 Toes to ring
3 Muscle-ups
Intermediate
Every 90 sec for 6 sets
5-4-3-3-2-1
Front squats
Six rounds for time
9 Front squats, 125/85#
6 Toes to bar
3 Chest to bar
Fitness
Every 90 sec for 6 sets
5 Front squats 30 sec plank
Six rounds for time
9 Front squats, 65/45#
9 Hanging knee raises
9 Pull-ups
Performance
AMRAP in 10 min
60 cal ski erg
60 goblet squats, 70/53#
Rest 3 min
AMRAP in 10 min
30 devils press, 50/35#
60 GHD sit-ups
Rest 3 min
AMRAP in 10 min
60 SDHP, 115/74#
60 push-press, 115/75#
Intermediate
AMRAP in 10 min
50 cal ski erg
50 goblet squats, 53/35#
Rest 3 min
AMRAP in 10 min
20 devils press, 35/20#
50 GHD sit-ups, parallel
Rest 3 min
AMRAP in 10 min
50 SDHP, 95/65#
50 push-press, 95/65#
Fitness
AMRAP in 10 min
40 cal ski erg
40 goblet squats, 35/26#
Rest 3 min
AMRAP in 10 min
20 devils press, 20/10#
50 AbMat sit-ups
Rest 3 min
AMRAP in 10 min
40 SDHP, 45/35#
40 push-press, 45/35#
One partner working at a time. Complete as many rounds or reps as possible in the given time.
Performance
EMOM for 10 min
1 snatch + 10 V-ups
Three rounds for time
400 meter run
20 DB snatch, 50/35#
20 pull-ups
Intermediate
EMOM for 10 min
1 snatch + 10 jack knives
Three rounds for time
400 meter run
20 DB snatch, 40/30#
20 pull-ups
Fitness
EMOM for 10 min
3 high hang power snatch + 10 jack knives
Three rounds for time
300 meter run
20 DB snatch, 30/20#
20 jumping pull-ups
Performance
E6MOM fo 30 min
30 wall balls, 20/14#
25 russian kettlebell swings, 70/53#
20 knees to elbow
15 burpees
10 power cleans, 135/95#
Intermediate
E6MOM fo 30 min
30 wall balls, 20/14#
25 russian kettlebell swings, 53/35#
20 knees to elbow
15 burpees
10 power cleans, 95/65#
Fitness
E6MOM fo 30 min
20 wall balls, 14/10#
20 russian kettlebell swings, 35/26#
20 AbMat sit-ups
10 burpees
10 hang power cleans, 65/45#
Performance
Every 90 sec for 6 sets
5-4-3-3-2-1 Back squat
Four rounds for time
10 push press, 155/105
20 pistols
Intermediate
Every 90 sec for 6 sets
5-4-3-3-2-1 Back squat
Four rounds for time
10 push press, 115/75
12 pistols
Fitness
Every 90 sec for 6 sets
5 Back squats + 30 sec plank hold
Four rounds for time
10 push press, 75/55
20 air squats
Performance
EMOM for 8 min, alternate
8 DB bench press
12 inverted bar rows, feet on box
AMRAP in 20 min
20 single arm thursters, 50/35#
2 rope climbs
20 handstand push-ups
40 double-unders
Intermediate
EMOM for 8 min, alternate
8 DB bench press
12 inverted bar rows
AMRAP in 20 min
20 single arm thursters, 35/20#
1 rope climbs
15 box handstand push-ups
30 double-unders
Fitness
EMOM for 8 min, alternate
8 DB bench press
10 ring rows
AMRAP in 20 min
20 single arm thursters, 20/15#
10 pull-ups
15 push-ups
40 jump rope
Burn
With a continuously running clock
0-12 min
Every 90 sec for 8 sets
12/10 cals ski erg
12-22 min
Every 75 sec for 8 sets
8 devils presses
22-30 min
EMOM for 8 min
20 Russian KB swings
20 push-ups
Performance
E3MOM for 15 min
4 deadlifts
12 weighted glute bridges, 50/35#
36 russian twist, 50/35#
“Christine”
Three rounds for time
500 meter row
21 box jumps, 24/20″
12 BW deadlifts
Intermediate
E3MOM for 15 min
4 deadlifts
12 glute bridges, 35/20#
24 russian twist, 35/20#”
Three rounds for time
400 meter row
21 box jumps, 24/20″
12-75% BW deadlifts
Fitness
E3MOM for 15 min
4 deadlifts
12 glute bridges
24 russian twist”
Three rounds for time
350 meter row
15 box jumps, 20/16″
12-50% BW deadlifts
Performance
AMRAP in 3min of:
Back Squats, 205#/135# (alt with partner for max reps)
Rest 3min (put barbell away)
AMRAP in 24min of:
Buy In: 1mile Run (both partners must complete mile before round starts)
Then,
AMRAP in remaining time of:
50 Handstand Push Ups
50 Toes to Bar
10 Rope Climb
(Broken Up any way, divided evenly)
Intermediate
AMRAP in 3min of:
Back Squats, 135#/95# (alt with partner for max reps)
Rest 3min (put barbell away)
AMRAP in 24min of:
Buy In: 1200m Run (both partners must complete mile before round starts)
Then,
AMRAP in remaining time of:
50 ABMAT Handstand Push Ups
50 Toes to Parallel
50 Strict Pull-Ups
(Broken Up any way, divided evenly)
Fitness
AMRAP in 3min of:
Back Squats,75#/55# (alt with partner for max reps)
Rest 3min (put barbell away)
AMRAP in 24min of:
Buy In: 1200m Run (both partners must complete mile before round starts)
Then,
AMRAP in remaining time of:
50 DB Strict Press
50 Synchro Sit-Ups (ea)
50 Strict Pull-Ups
(Broken Up any way, divided evenly)
Performance
5×1 Segmented Power Snatch (Pause in Hang position above knees for 2-3secs), every 1:30
For Time:
21-15-9
Hang Power Snatch, 115#/75#
GHD Sit-Up
Row (cals)
Intermediate
5×1 Segmented Power Snatch (Pause in Hang position above knees for 2-3secs), every 1:30
For Time:
21-15-9
Hang Power Snatch, 95#/65#
GHD Sit-Up to Parallel
Row (cals)
Fitness
5×1 Segmented Power Snatch (Pause in Hang position above knees for 2-3secs) + 45sec Plank Hold, every 1:30
For Time:
21-15-9
Hang Power Snatch, 65##/35#
Sit-Up
Row (cals)
Burn
Class cancelled
Performance
4th of July WOD
“Morrison”
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20#/14#
Box jump, 24”/20”
Kettlebell swings, 53#/35#
In memory of U.S. Army Spc. Scott Morrison
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Intermediate
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 14#/10#
Box jump, 20”/16”
Kettlebell swings, 35#/26#
Fitness
5 Rounds For Time of:
30 Wall Balls, 10#/4#
30 Step Ups, 20”/16”
30 Russian KB Swings, 35#/26#
Performance:
Clean Complex, every 2min for 5 sets:
Clean Pull + Low Hang Clean + Front Squat
5 Cycles, every 2:30 minutes:
8 Front Squats, 165#/115#
6 Toes to Bar
4 Chest to Bar Pull Up
2 Bar Muscle Up
Intermediate:
Clean Complex, every 2min for 5 sets:
Clean Pull + Low Hang Power Clean + Front Squat
5 Cycles, every 2:30 minutes:
8 Front Squats, 125#/85#
6 Toes to Parallel
4 Pull Up
2 Chest to Bar Pull-Up
Fitness
AMRAP in 10min:
Clean Pull + Low Hang Power Clean + Front Squat
300m Run
AMRAP in 12min of:
12 Front Squats, 75#/45#
12 Jack Knife Sit-Ups
12 Banded Pull-Ups
Performance
4 Rounds, every 2:30min:
8 Bench Press
10 DB Bent Over Rows
12 Weighted Hip Extension
4 Rounds For Time of:
25 Push Ups
50 Double Unders
250m Row
Intermediate
4 Rounds, every 2:30min:
8 Bench Press
10 DB Bent Over Rows
12 Hip Extension
4 Rounds For Time of:
25 Push Ups
25 Double Unders
250m Row
Fitness
4 Rounds, every 2:30min:
8 Bench Press
10 DB Bent Over Rows
12 Hip Extension
4 Rounds For Time of:
20 Push Ups
60 Single Unders
200m Row
Burn 🍑
With a continuously running clock
E3MOM for 9 min
10 Single leg hip thrusts
10 eccentric single leg hip thrust (2 up/1 down)
10 B-stance hip thrust
10-sec pause single leg hip thrust (at the top)
Rest 1 min
EMOM for 9 min, alternate between:
8 bulgarian split squats
8 reps of 3 goblet pulse front squats plus 1 front squat
45 sec plank
Rest 1 min
AMRAP in 10 min
200 meter run
25 air squats
Performance
E2MOM, For 16min alt between:
150m KB Farmer Carry, 53#/35#
25cal Assault Bike
12 Devil’s Press, 50#/35#
AMRAP in 8min of:
8 Push Press, 125#/85#
8 Bar Facing Burpees
Intermediate
E2MOM, For 16min alt between:
150m KB Farmer Carry, 35#/26#
20cal Assault Bike
12 Devil’s Press, 35#/20#
AMRAP in 8min of:
8 Push Press, 95#/65#
8 Bar Facing Burpees
Fitness
E2MOM, For 16min alt between:
150m KB Farmer Carry, 26#/18#
15cal Assault Bike
12 Devil’s Press, 20#/10#
AMRAP in 8min of:
8 Push Press, 65#/35#
8 Burpees
Performance
AMRAP in 30min:
Buy In:
1.5mile Run (break up into 200m Sprints – 6 ea)
Then,
AMRAP in remaining time of:
2 Rope Climbs
12 Thrusters, 115#/75#
24 Push Ups
*alt exercise between partners*
Intermediate
AMRAP in 30min:
Buy In:
1.5mile Run (break up into 200m Sprints – 6 ea)
Then,
AMRAP in remaining time of:
12 Strict Pull-Ups
12 Thrusters, 75#/55#
18 Push Ups
*alt exercise between partners*
Fitness
AMRAP in 30min:
Buy In:
1.5mile Run (break up into 200m Sprints – 6 ea)
Then,
AMRAP in remaining time of:
12 Ring Rows
12 Thrusters, 65#/35#
12 Push Ups
*alt exercise between partners*
Performance
5×3 Pos Power Clean, every 1:30
AMRAP in 9min of:
9 Hang Power Clean, 155#/105#
12 Front Rack Lunges, 6 ea leg, alt leg, 155#/105#
15 GHD Sit-Ups
Intermediate
5×3 Pos Power Clean, every 1:30
AMRAP in 9min of:
9 Hang Power Clean, 115#/75#
12 Front Rack Lunges, 6 ea leg, alt leg, 115#/75#
15 GHD Sit-Ups to Parallel
Fitness
5×3 Hang Power Cleans + 40sec Plank Hold, every 1:30
AMRAP in 9min of:
9 Hang Power Clean, 75#/45#
12 Front Rack Lunges, 6 ea leg, alt leg, 75#/45#
24 Sit-Ups
Burn
Every 5 min for 30 min
150’ prowler push
15 Box jumps
20 Plate ground to overhead
20 Overhead lunges
250 meter row
Performance
EMOM for 6min, complete:
3 Sumo Stance Deadlift
For Time:
50 Double-Unders
40 Wall Balls, 20#/14#
30 SDHP, 95#/65#
20 Ring Dips
1k Row
20 Ring Dips
30 SDHP, 95#/65#
40 Wall Balls, 20#/14#
50 Double-Unders
Intermediate
EMOM for 6min, alt between:
3 Sumo Stance Deadlift
For Time:
500m Row
30 Double-Unders
40 Wall Balls, 14#/10#
30 SDHP, 65#/45#
20 Banded Ring Dips
500m Row
20 Banded Ring Dips
30 SDHP, 65#/45#
40 Wall Balls, 14#/10#
30 Double-Unders
Fitness
EMOM for 6min, alt between:
5 Sumo Stance Deadlift
20 Jack Knife Sit-Ups
For Time:
400m Row
50 Single-Unders
40 Wall Balls, 14#/10#
30 KB SDHP, 53#/35#
20 Bench/Box Dips
400m Row
20 Bench/Box Dips
30 KB SDHP, 53#/35#
40 Wall Balls, 14#/10#
50 Single-Unders
Burn
With a continuously running clock
EMOM for 12 min, alternate
6 reps (3 ¼ squat pulse goblet squats + 1 front squat) (perform all squats in sumo stance)
45 sec DB glute bridges
45 sec Barbell good mornings
Rest 3 min
E3MOM for 15 min
30 sec side bridge right
30 sec side bridge left
30 sec flutter kicks
30 DB Russian twist
Performance:
Snatch Complex, every 1:30min (5sets)
1 Snatch Pull + 1 Low Hang Snatch + 1 OHS @ 75-80% of 1RM
For Time, reps of:
21-18-15-12-9-6-3
DB Snatch, alt Arms, 50#/35#
Burpee Box Jump Overs, 24”/20”
Intermediate:
Snatch Complex, every 1:30min (5sets)
1 Snatch Pull + 1 Low Hang Snatch + 1 OHS @ 70% of 1RM
For Time, reps of:
21-18-15-12-9-6-3
DB Snatch, alt Arms, 35#/20#
Burpee Box Jump Overs, 20”/16”
Fitness
Snatch Complex, AMRAP in 7min:
1 Snatch Pull + 1 Low Hang Power Snatch + 1 OHS + 150m Run
For Time, reps of:
21-18-15-12-9-6-3
DB Snatch, alt Arms, 20#/10# (pull from mid shin)
Burpee Step Up, 20”/16”
