100 cal bike in 11:32 (Captain Marvel)

Hang from pullup bar 55-30-25 seconds w/ 1 min rest

Shoulder PT

Clean and jerk 3-2-1-1-1-(1FJ)-1 @ 85-115-125-135-145-(150)-150

Back squat 5-5-3-3-3 @ 85-125-155-175-185

Then:

3 min max burpees

3 min rest

3 min max cals assault bike

35 burpees + 30 cals + not quite pukey in the last 20 seconds of the bike

200 cal assault bike in 24:53 (Captain Marvel)

Hang from pullup bar 40-30-30 seconds w/ 1 min rest

2 rounds of:

100 double unders

40 forward lunges

40 ring rows

10 perfect pushups

40 air squats

40 Russian kb @16kg

10 perfect pushups

22:22

Then hang from pullup bar 40-30-25 w/ 2 min rest

7x every 2 minutes, 1 snatch grip deadlift + 1 hang power snatch + 1 power snatch @ 65-75-85-85-90-90

Then some handstand pushup work

Then hang from bar 50-30-30 seconds

500 m row

3x:

- 50 abmat situps

- 20 ring rows

- 30 box jumps

- 20 pushups

- 50 double unders

500m row

26:33 -- fell off a cliff in the third round, esp with double unders

Back squat 10-7-5-5-5 @ 85-105-125-155-175

100 cal bike in 12:11 (Storm)

200 cal bike in 23:14 (Captain Marvel)

9/11

For time:

2001m run

11 box jumps @ 24"

11 thrusters @ 105

11 CTB pullups

11 power cleans @ 105

11 handstand pushups

11 toes-to-bar

11 deadlifts @ 105

11 push jerks @ 105

2001m row

40:35 omg that was hard.

2 split jerks @ 85-105-115-135-(145F)-140-(145F)

Then for time:

50-30-10

push press @ 75

box jumps @ 20"

13:50

Back squat 6-4-2 @ 135-165-185

Then some Tabata fun (8 rounds AMRAP of 20 seconds work,  10 seconds rest):

Tabata med ball squat @ 14 lbs

30 seconds rest

Tabata pushups

30 seconds rest

Tabata wall balls @ 14 lbs, 9'

96 / 68 / 50

200 cal bike in 20:55 (captain marvel)

100 cals at 9:57

4 deadlift @ 165-187-209-232-253 (PR!)

Then 3 rounds, 4 minutes on + 1 minute off:

5 deadlift @ 155

7 box jump over @ 20"

9 v-ups

pick up where you left off

10 rounds + 7 reps

6 min EMOM - 3 high hang power clean @ 85-85-85-105-105-105

6 min EMOM - 3 hang power clean @ 105-105-115-115-120-120

Then 4x every 3 minutes:

12 cal row

10 bar facing burpee

5 hang power clean (120-105-105-105)

2:28-2:09-2:05-2:03

4 back squats @ 125-155-165-165-175

Then for time:

35 cal bike

5x:

- 10 back squat @ 105 lbs

- 50 double unders

15:08

200 cal bike in 24:44 (Storm)

Then 5 rounds of cycling through:

50-40-30-20-10 situps

26-20-16-10-6 box jumps

13-10-8-5-3 ring rows

~15:00

Boji Triathlon!

~1/2 mile paddleboard while Aaron swam

~1/4 mile swim while Aaron paddleboarded

Bike around the lake (~18 miles)

~6 mile run

Then wakeboarding at night. Solid.

6 Hang power clean @ 85-105-115-125-135 (PR! but this was too heavy)

Then:

10 cal bike

10 box jumpovers @ 24"

8 hang power cleans @ 95

1 min rest

(was supposed to be 5 rounds but I only did 1 because the gym got crowded)

8 back squats every 2 minutes @ 85-105-125-145-155-160

Then 12 min AMRAP:

50 double unders

25 hollow rocks

15 ring rows

10 goblet squat @ 16kg

4 rounds + 26 reps

5 push press every 90 seconds @ 85-95-105-115-120 (PR!)

Everest

3-6-9-12-15-12-9-6-3

Push Jerk @ 75

Row (cals)

12:53

Hang power clean 8-6-6-4-4 @ 85-105-125-135-140 (PR, technically)

3x AMRAP, 4 minutes on, 1 minute off, pick up where you left off:

5 hang power clean @ 95 lbs

7 v-ups

9 burpee over bar

8 rounds - 2 reps + pukey

Every 90 seconds - 6 push jerks @ 65-85-105-115-115

Then 4x:

60 seconds push jerk @ 65 lbs

60 seconds kb sumo deadlift high pull @ 12kg

60 seconds goblet loaded wall sit @ 12kg

174 total reps (this was harrrrd)

Every 2 minutes:
10 deadlift @ 125-155-175-205-175 (205 felt too hard)

Then for time:

100 double unders

80 situps

60 box jumps @ 20"

40 deadlifts @ 135

12:56

Every 2 minutes:

2 pause clean deadlift + 2 high hang power clean + 1 hang power clean @ 65-85-85-105-105-105

(pause clean means pause 2 counts @ 1 inch off the ground, below the knee, & above the knee before finishing the clean)

Then 12 minutes AMRAP:

10 single arm db clean left @ 35 lbs

10 single arm db clean right @ 35 lbs

20 overhead mb slam @ 10 lbs

200m row

3 rounds + 32 reps

10 back squat @ 85-105-125-135-155 (PR!)

200 cal bike in 25:55 (Batman)

Front squat 5-3-3-2-2-1(F2)-F @ 85-115-135-145-155-165-165

Quads and hip flexors felt super fatigued today from the get-go

Push press 6-4-2-6-4-2 @ 85-105-115-105-115-130

13 min AMRAP:

20 alt DB snatch @ 25

10 left DB push jerk @ 25

10 right DB push jerk @ 25

5 rounds + 14 reps

Front squat 6-4-2-6-4-2 @ 125-135-145-130-145-160

3x AMRAP:

60 sec ring rows

60 sec med ball thrusters @ 14lb

60 sec bent over row @ 65

60 sec front squat @ 65

60 sec rest

21-15-14-11

23-17-16-14

24-19-15-15

204 total reps

7x:

5 fist pushups

20 abmat situps

10 ring rows

20 air squats

12:43

100 cal bike in 13:37 (The Flash)

Deadlift 5-5-5-5-5 @ 175

Max deadlift @ 175 (11)

For time:

5x:

10 deadlift @ 125

10 box jumps @ 20"

8:26

Push press 7-5-3-7-5-3 @ 65-95-115-95-115-125

5x every 3 minutes:

10 push press @ 75

15 pushups

20 box jump overs @ 20"

1:55, 1:54, 2:08, 2:18, 2:24

push press was fine

pushups had me at round 3

box jumps got real rough at round 4

Front squat 7-5-3-7-5-3 @ 65-95-115-95-115-125

For time:

30-20-10:

Front squat @ 95

Russian swing @ 16kg

Run 400m after each round

jfc that last run was hard. Also that first set of front squat. Also the whole thing.

10 min EMOM:

5 hang power snatch @ 55-65-65-(75F2)-75-(75F1)-65-65-65-65

12 min AMRAP:

8 front squat @ 65

8 push press @ 65

8 cal bike

4 rounds + 17 reps

Back squat 5 @ 85-135-155-165-175

For time:

21 thrusters

100 double unders

15 thrusters

75 double unders

9 thrusters

50 double unders

12:16

25 minutes AMRAP:

30 Russian KB swings @ 24kg

15 cal bike

50 m/side single arm farmer carry @ 24kg

15 cal bike

4 rounds + 36 reps

Then Annie w/ new no-arm situps:

8:22

10 min EMOM:

1 power clean + 3 front squat @ 65-85-95-105-115-115-115-125-125-125

Jim Beam:

9-15-21

Thrusters @ 65

Bar facing burpees

11:08

5 Deadlift @ 125-155-175-195-205-225
100 cal bike in 9:42 (Hodor)

Push press 5 @ 65-75-85-95-105
Handstand holds

8x
90 Seconds bike, 30 seconds ring rows

3 min bike warmup
Shoulder PT

3 shoulder press + 3 push press @ 65-65-70-75-80

5x
10 box jumps @ 20"
10 push press @ 35
10 air squats
10 ring rows
7:53

200 cal bike in 26:39 (Captain Marvel)

3 min bike warmup

Back squat 5 @ 35-85-105-105-125-135-145-155-165
Last one was hard

3 hang power clean + 3 power clean @ 35-55-85-105-115
Ow hook grip work

Masked Annie 6:57

50 cal bike in 6:40ish

5x every 4 minutes:
4/side single arm thruster @ 20 lbs

12 russian swing @ 16 kg

8/side bent over row @ 20 lbs

20 goblet squat @ 20 lbs

??, 1:38, 1:36, 1:32, 1:25

4x:

8-10 plank curl /side w/ 30 sec rest @ 20 lbs

10-12 contralateral glute bridge floor press w/ 30 sec rest @ 20 lbs

4x:

30 sec weighted hollow hold w/ 30 sec rest @ nearly full Nalgene

8-12 single arm db skull crusher  (slow) w/ 30 sec rest @ nearly full Nalgene

4x:

15-20 goblet squat w/ 30 sec rest @ 16kg

6-8/side kb bent press w/ 30 sec rest @ 20lb

8-10 single arm kb clean to reverse lunge w/ 30 sec rest @ 20lb

For time:

21-15-9

curtsy squat (each leg)

db snatch (each arm) @ 20 lbs

30 4-count flutter kicks after each round

w/ 20lb db:

A1: Renegade Row: 4x 8-10 reps/side w/ 30 sec rest

A2: ipsilateral glute bridge floor press: 4x 10-12 reps/side w/ 30 sec rest

w/ a half full bottle of wiper fluid for the hold weight:

B1: weighted hollow hold: 4x 20 sec w/ 30 sec rest

B2: bench dip: 4x 8-12 slow reps w/ 30 sec rest

Then 3x for time:

15/side single arm suitcase deadlift @ 16kg

30 russian twist w/ 20 lb

45 mountain climbers

5:18

5x EMOM:

min 1: 30 sec pushups

min 2: 50 sec air squats

min 3: 30 sec burpees

min 4: 50 sec situps

67-67-84-84-90

Then a bunch of 8x Tabatas (20 sec work, 10 sec rest) w/ 60 sec rest between 8 full sets of each single thing:

floor arch up

hollow rock

side plank rotation (switch sides each set)

4x: 

8-10/side renegade row

30 sec rest

12/side db single arm glute bridge floor press

30 sec rest

4x:

45 sec plank kb pull through

30 sec rest

10-12 kb overhead tricep extension

30 sec rest

16 min EMOM:

min 1: turkish getup

min 2: skaters

min 3: plank kick throughs

min 4: single arm Russian swings

(alternate full sets per side)

4x EMOM:

min 1: 25 sec / side single arm plank

min 2: 20 sec / side single leg glute bridge hold

min 3: 30 sec hollow rock

min 4: 20 sec squat jump

10x every 2 minutes w/ 16kg kb:

3/side single arm thrusters

6 russian swings

6 sumo deadlift high pulls

6 goblet squats

(Stayed just under 1 min per round)

4x:

6 archer pushups / side

30 sec rest

7 goblet cossack squats / side w/ 7.5 lb plate

30 sec rest

4x:

20 prone snow angels

30 sec rest

12 single arm bent over row / side @ 15 lbs

30 sec rest

For time:

50-40-30-20-10
air squat

hollow rock

double unders

10:17

3x:

goblet reverse lunge 8-10/side @ 16kg

rest 30 sec

single arm bent over row 8-10/side @ 20 lbs

rest 30 sec

4x AMRAP:

30 sec prisoner jump squat

30 sec rest

30 sec burpees

30 sec rest

30 sec double unders

30 sec rest

8x:

20 sec jumping lunges

10 sec rest

20 sec hollow rock

10 sec rest

20 sec pushups

10 sec rest

20 sec quarter squat jumps

10 sec rest

20 sec tuck ups

10 sec rest

5x EMOM, all w/ 16lb weight vest except handstands:

min 1: 50 jumping jacks

min 2: 30 sec handstand hold

min 3: 40 sec skater hops

min 4: 45 sec wall sit

For time -- Gravity Penguin Annie:

w/ 13 lb weight vest:

50-40-30-20-10:

penguin double tap jumps

situps

9:30

200 cal bike in 24:16

6 stations, 4 min at each station, EMOM the movements and alternate which movement on each minute:

A1: 10 count fast feet + 1 burpee

A2: plank hold

B1: skaters w/ a plate

B2: air squats

C1: jumping lunges

C2: pushups

D1: med ball situps

D2: med ball ground to overhead

E1: db curl + overhead press

E2: flutterkicks

F1: turf shuttle runs

F2: assault bike

Workout #2 w/ Val & JJ!

Bench press 10-8-6-3-3-3-3-3 @ 65-75-85-95-105-115-125-130

+5 underhand chinups after last 5 rounds

1000m row

+

3x:

10 push press @ 65

12 box jumps @ 20"

+

100 double unders

9:39

4x:

21 box jumps @ 20"

15 ring rows

9 thrusters @ 75

rest 60 sec

10:57

Front squat 5-3-2-1-1-1-(F)-(F) @ 85-115-145-155-165-175-(185F)-(180F)

8 min AMRAP:

15 deadlift @ 155

30 air squats

3 rounds + 7

21-15-9 push press @ 95

100-75-50 double unders

+2 rope climbs after each round

12:47

Squat clean 3-2-1-1-1-1-(F)-(F)-1 @ 85-115-125-135-145-155-(160F)-(160F)-160

7 min AMRAP:

12 bar facing burpees

6 squat cleans @ 125

2 rounds + 12 reps

12 min AMRAP:

10 cal row

15 box jumps

10 situps

5 rounds + 19 reps

 200 cal bike in 25:51

Bench press 9-5-3-1-1-(F)-1-(F) @ 35-85-115-125-135-(145F)-140-(145F)

30 jumping bar muscle ups

5:11

5x:

3 bench press @ 85-115-125-135-(140F1)

8/side kb row @ 20-15-15-15-15 lbs

10x:

10 db push press @ 2x25 lbs

10 toes to bar

13:28

1.1 power clean + squat clean build to heavy over 10 sets - 155

5x every 4 minutes:

15 hang power clean @ 95 lbs

15 bar facing burpees

1:40

1:41

1:44

1:36

1:34

+pukey at the end oops

8 min AMRAP:

10 alt db snatch @ 35lbs

10 air squat

10 cal bike

(3 rounds + 8 snatches)

2 min rest

8 min AMRAP:

3 pillar kb farmer carry @ 2x24kg

10 box jumps

(8 rounds + 3 pillars)

2 min rest

8 min max cals row (114)

5 front squat @ 35-85-115-135-155(PR!)-135

Fran:

21-15-9

thrusters @ 65

pullups

8:29

Buddy workout with JJ!

12 min AMRAP:

24 cal row

100 double unders

24 wall balls @ 14lbs, 9'

2 min rest

12 min AMRAP:

24 hang power clean @ 95

100 double unders

24 cal row

897 reps total

5x:

5 bench press @ 105-115-120-125-(130F4)(PR!)

10/side kb row @ 20 lbs 

4x:

10/side db snatch @ 35 lbs

15 kb sumo deadlift high pull @ 24-16-16-16kg

10 ring rows

11:00

Back squat 5-3-1-1-(1F)-1-1-1 @ 125-155-175-195-(205F)-205-215-225(PR!)

Max reps @ 85% (190) - 7 (PR!)

Crazy Train

5 min AMRAP:

1 power clean @ 75

2 reverse front rack lunges @ 75

3 front squats @ 75

12 rounds + 1 rep

4x EMOM:

min 1: 6-8/side single arm kb push press @ 35-40-40-40 lbs

min 2: 6-8 db hang power clean @ 35-40-40-40 lbs

min 3: 30 sec max ring rows

4x EMOM:

min 1: 15 push press @ 75 lbs

min 2: 15 toes to bar

min 3: 15 box jumps @ 20"

min 4: 30 sec kb farmer carry @ 2x24kg

1 snatch grip deadlift + 1 hang power snatch + 3 overhead squat @ 65-75-85-95-100-(105F)

100 Russian kb swing

+5 burpees every minute

start with burpees

5:30

100 cal bike in 12:13

50-40-30-20-10

double unders

situps

+10 front squats @ 85 between each round

10:31

1 push jerk + 1 split jerk @ 85-95-105-115-125-135-145-(150F)-(150F)-150

20-15-10-5

push press @ 95

burpee pullup

13:58 (next time kip!)

3 back squat @ 125-155-175-185-195-205-210(PR!)

15 min AMRAP:

30 double unders

3 pillar db front rack carry w/ 2x16kg

10 reverse lunges w/ 2x16kg

7 rounds + 20 reps

2k row (8:56)

21 toes to bar

100 double unders

1k row (4:37)

15 toes to bar

75 double unders

500m row (2:17)

9 toes to bar

50 double unders

25:50

1.1.3 snatch grip deadlift + hang power snatch + overhead squat @ 65-75-85-90-(95F)-(100F)-95-(100F)

5x:

7 power snatch @ 75

7 handstand pushups

14 pistols (w/ thick band)

cap14 +27

200 cal bike in 22:38 (100 cal in 11:11)

max bar hang (68 sec)

Deck of Cards

Hearts = pushups

Diamonds = kb swing @ 16kg

Clubs = air squat

Spades = box jumps @ 20

25:23

 1 push jerk + 1 split jerk @ 85-115-135-145-(150F)-150-(155F)

5x every 3 minutes:

10 CTB pullups

15 pushups

45 double unders

1:58

2:08

2:07

2:15

2:20

(2:10 avg)

 Deadlift 3-3-2-1-1-1-1 @ 125-175-215-245-265-275-285

21-18-12 cal bike

15-12-9 power snatch @ 75

15-12-9 power clean @ 75

~17:00

4x EMOM:

min 1: 6/side single arm L-seated KB press @ 16kg

min 2: 6-8/side single arm db snatch @ 35 lbs

min 3: 30 sec max ring rows

16 min AMRAP:

2 pillar handstand walk

2 pillar walking lunge

10 toes to bar

125m row

3 rounds + 0 reps

9x:

min1: power clean 3-3-2-1-1-1-1-1-(1F) @ 85-115-135-145-145-155-155-165-(175F)

min 2: 3 box jumps @ 24-24-25.5-27-30-30-30-30-30

2 rounds of:

3x:

12 db front squats @ 2x35 lbs

12 burpees

+6 min rest

5:21

5:34

 200 cal bike in 22:58 (Wonder Woman)

Shoulder press 5-5-4-2-1 @ 65-85-95(PR!)-100-105

5 min max strict pullups (11)

5 min rest

5 min max hspu (6)

9 min AMRAP:

12 hang power clean @ 95

9 push press @ 95

6 CTB pullups

3+13

Deadlift 3 @ 125-175-225-245-255

Bailed out early on the metcon

6 min bike

12 min EMOM

min 1: 8/side L-seated DB press @ 25 lbs

min 2: 30 sec sumo deadlift high pull w/ 24kg kb 12-11-13-16

min 3: 30 sec lacrosse ball tricep mash 

5x:

21 situps

15 RKB @ 24kg

9 burpees

9:37

3 back squat @ 85-135-165-195-210(F2)(PR!)

8 min:

1k row

AMRAP squat clean thruster @ 95

4:26.2 +15 reps

 Partner workout w/ Lisa!

25 min AMRAP:

30 burpees

1k row

30 kb swing @ 24kg

* split all work, and while one person is rowing, the other holds a plank

3200 yay team

 Bench press 3 @ 85-95-105-115-120-130(PR!)-135(PR!)-140(2F)(PR!)

40-30-20-10

DB hang power clean @ 25s (did 22 reps at 35 before switching down)

knees pushups

4-3-2-1 rope seated-to-standing pulls

11:41

For time:

3 mile assault bike

100 db renegade row @ 20 lbs

2.25 mile bike

100 pushups

1.5 mile bike

100 air squats

.75 mile bike

100 abmat situps

41:33 omfg this was a lot.

Bench Press 5 @ 35-85-105-110-120(PR!)-125(PR!)

4x EMOM:

min 1: 15 hang power clean @ 75

min 2: 10 dips (matador)

min 3: 15 wall balls @ 14 lbs, 9'

min 4: 10 cal row

HPC and WB went unbroken

10 min bike (cals)

81

2.5 min rest

10 min AMRAP:

30 stepups

20 RKB @ 16kg

10/arm KB strict press @ 12kg

3+10

2.5 min rest

10 min bike (cals)

79

2.5 min rest

10 min AMRAP:

30 situps

20 squats

10 pushups

4+17

2.5 min rest

10 min bike (cals)

81

75 wall balls @ 14 lbs, 9'
75 power cleans @ 75
75 cal row

22:51

10x EMOM:

min 1: 1 squat snatch @ 65-75-85-95-105-(110F)-(110F)-(110F)-(110F)-(110F)

min 2: 30 sec max cal assault bike 9-8-8-9-8-8-8-9-8-8

min 3: max strict pullups 2-2-2-2-2-2-2-2-2-2

Filthy Fifty

50 box jumps, 24"

50 jumping pullups

50 kb swings, 16kg

50 walking lunges

50 knees to elbows

50 push press @ 45 lbs

50 back extensions

50 wall balls @ 20 lbs

50 burpees

50 double unders

30:25 (PR!)

A1. 8/side tall kneeling DB press @ 25-25-30-30
A2. Some false grip ring rows

4x every 4 minutes:
20 hang power cleans @65
20 front squats @ 65
20 push press @ 65
2:52, 3:01, 3:13, 3:41

5/leg Back Rack forward lunge @ 65-85-85-65-65 

Bat Wings 

For time: 

30 cal bike 

30 deadlift @ 155 

30 lateral burpees over barbell 

9:07 (PR!)

200 cal assault bike in 25:28 (we have new bikes!)

Push Press 5-3-1-1-(F)-1-(F)-(F) @ 85-105-125-135-(140)-140-(145)-(145) 

Nasty Girls 

3 rounds of: 

50 air squats 

7 (jumping bar) muscle ups (not Rx) 

10 hang power cleans @95 

11:27 PR! 

Accumulate 3 minutes of plank

6x EMOM 

min 1: 3 seated box jump @ 24" 

min 2: 2 power snatch @ 75-95-95-95-95-95 

20 min AMRAP: 

25 ft overhead walking lunge @ 65 

8 burpees over barbell 

25 ft overhead walking lunge @ 65 

6 rounds + 27 reps