11/1/21- EMOM

Coach Cowgril Tanya 

 EMOM: 10 Minutes

Odd minute: 5 Power Snatch (135/95) + 5 Burpees over the bar

Even minute: 5 Power Cleans (135/95) + 5 Burpees over the bar

Tuesday

Total Reps

3 Rounds Minute 1: Double Unders Minute 2: Air Squats Minute 3: Wall Climbs Minute 4: Box Jumps (20") Minute 5: Rest The score will be the total reps of 3 rounds added together. Wednesday

Big Weights

For Time: 4 sets of 15-13-11-9 unbroken front squats Note: Weight must come from the floor The score will be time to complete 4 unbroken sets and the heaviest weight used. Must complete 4 sets using the same load.

Thursday

9 Lives

9 Rounds For Time 1 Muscle Up 3 Strict HSPU 6 KBS (70/53)

Friday

Jackie 1000m Row 50 Thrusters (45#) 30 Pull-Ups Saturday

"Open Tester"...Partner Style AMRAP 20 minutes 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps 40 Toes to bar 30 Chest to bar pull-ups 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Snatch (145/100) 10 Muscle Ups

10/30/21- 30 Something

For TIme: 30 Hang Power Snatches 75/55 30 Handstand Push-ups 30 OHS 75/95 30 Bar Facing Burpees 30 Hang Squat Snatch 75/55

10/29/21- Hacky Sack

Clay 

For time: 40 Pull-ups 10 Sandbag Cleans 100/75 200' Sandbag Chest Carry 30 Pull-ups 8 Sandbag Cleans 100/75 200' Sandbag Chest Carry 20 Pull-ups 6 Sandbag Cleans 100/75 200' Sandbag Chest Carry 10 Pull-ups 4 Sandbag Cleans 100/75 200' Sandbag Chest Carry

10/28/21- Hammy Delight

Ryan

3 Rounds For Time: 800m Run 50 Deadlifts (95/65#)

10/27/21- Double Vision

Happy Bday Bekah 

On A 20:00 Clock For Reps: From 0:00 - 8:00: AMRAP 8: Max Strict Presses (115/75#) - Each time you break, perform 50 double-unders - Rest 4:00 From 12:00 - 20:00: AMRAP 8: Max Hang Power Cleans (205/145#) - Each time you break, perform 30 squats

10/26/21- Going the Distance

Lindsay

Every 2 Minutes until you've completed 65 Burpee BJO Bike cals 18/14 Max Burpee BJO 24"/20"

10/25/21- Noodle Arms

The Kelly’s 

 4 rounds for time:

20 WB 20/14 to 10'

8 Devil Press R arm 40/25

8 Devil Press L arm

20 WB

rest 1 minute

Record total time with rest included

Tuesday

Going the Distance

Every 2 Minutes until you've completed 65 Burpee BJO Bike cals 18/14 Max Burpee BJO 24"/20"

Wednesday

Double Vision

On A 20:00 Clock For Reps: From 0:00 - 8:00: AMRAP 8: Max Strict Presses (115/75#) - Each time you break, perform 50 double-unders - Rest 4:00 From 12:00 - 20:00: AMRAP 8: Max Hang Power Cleans (205/145#) - Each time you break, perform 30 squats

Thursday

Hammy Delight

3 Rounds For Time: 800m Run 50 Deadlifts (95/65#)

Friday

Hacky Sack

For time: 40 Pull-ups 10 Sandbag Cleans 100/75 200' Sandbag Chest Carry 30 Pull-ups 8 Sandbag Cleans 100/75 200' Sandbag Chest Carry 20 Pull-ups 6 Sandbag Cleans 100/75 200' Sandbag Chest Carry 10 Pull-ups 4 Sandbag Cleans 100/75 200' Sandbag Chest Carry

Saturday

30 Something

For TIme: 30 Hang Power Snatches 75/55 30 Handstand Push-ups 30 OHS 75/95 30 Bar Facing Burpees 30 Hang Squat Snatch 75/55

10/23/21- Tom & Jerry

 

Karen & Brad 

10 Rounds For Time: 15 Russian KB Swings (70/53#) 15 Up-Downs Over KB 15/11 Calorie Row - Alternate full rounds with a partner

10/22/21- NANCY

 

Lisa K.

5 Rounds For Time: 400m Run 15 Overhead Squats (95/65#)

10/21/21- Start your Engines

Steve & Mark 

For Time 1,000/800m Row 25 Box Jumps (30/24”) 1,000/800m Row 50 Box Jumps (24/20”) 1,000/800m Row 75 Box Jumps (20/14”)

10/20/21- Add 10

Chas H.

AMRAP 20: 10 Banded Good Mornings 100m Farmer Carry (50/35#) 10 Weighted Sit-ups (20/14#) - Add 10 reps to the banded Good Mornings and sit-ups after each round.

10/19/21- Head Rush

 

Jordan 

For Time: 3:00 Handstand Hold 100 Squats 50m Handstand Walk 100 Squats 30 Handstand Push-ups

10/18/21- For Load

Gabby H. 

 

For Load: Back Squat 10-8-6-4-2 Shoulder Press 10-8-6-4-2 Deadlift 10-8-6-4-2 - Record heaviest load lifted in each movement

Tuesday

Head Rush

For Time: 3:00 Handstand Hold 100 Squats 50m Handstand Walk 100 Squats 30 Handstand Push-ups

Wednesday

Add 10

AMRAP 20: 10 Banded Good Mornings 100m Farmer Carry (50/35#) 10 Weighted Sit-ups (20/14#) - Add 10 reps to the banded Good Mornings and sit-ups after each round.

Thursday

Start your Engines

For Time 1,000/800m Row 25 Box Jumps (30/24”) 1,000/800m Row 50 Box Jumps (24/20”) 1,000/800m Row 75 Box Jumps (20/14”)

Friday

NANCY 5 Rounds For Time: 400m Run 15 Overhead Squats (95/65#) Saturday

Tom & Jerry

10 Rounds For Time: 15 Russian KB Swings (70/53#) 15 Up-Downs Over KB 15/11 Calorie Row - Alternate full rounds with a partner

10/16/21- Back to the Bar

Chris K.

For Time: 60 Toes-to-Bars - Starting at 0:00, perform 12 burpees at the start of each minute

10/15/21- Demolition

Joe & Chris 

For Time:

200 Box Step-ups (24/20”) 150 KB Swings (70/53#) - Partner holds KB in front rack position while other partner works on step-ups. - Partner seated L Hold while other partner works on KB swings.

10/14/21- Cindy EMOM 30:

Mattea A.

5 Pull-ups

10 Push-ups

15 Squats

- If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

10/13/21- Snatch

 

7 Sets For Load: 1 Snatch OR 5 Rounds For Time: 30 Alt V Sit-Ups

10/12/21- Row for Days

For Time: 20 Pulls on the Rower 15 Wall Balls (20/14#) - Row until you accumulate 2000/1600m

10/11/21- Gymbata

8 Rounds For Reps:

:20 Muscle-ups

- Rest :10

:20 Clean & Jerks (135/95#)

- Rest :10

Tuesday

Row for Days

For Time: 20 Pulls on the Rower 15 Wall Balls (20/14#) - Row until you accumulate 2000/1600m

Wednesday

Snatch

7 Sets For Load: 1 Snatch OR 5 Rounds For Time: 30 Alt V Sit-Ups

Thursday

Cindy EMOM 30: 5 Pull-ups 10 Push-ups 15 Squats - If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

Friday

Demolition

For Time:

200 Box Step-ups (24/20”) 150 KB Swings (70/53#) - Partner holds KB in front rack position while other partner works on step-ups. - Partner seated L Hold while other partner works on KB swings. Saturday

Back to the Bar

For Time: 60 Toes-to-Bars - Starting at 0:00, perform 12 burpees at the start of each minute

 

10/9/21- PARTNER CAMERON

 

PARTNER CAMERON 20 min AMRAP 50 Synchro Walking Lunge Steps 25 Chest-to-Bar Pull-ups 50 Box Jumps (24/20”) 25 Triple Unders 50 Good Mornings 25 Ring Dips 50 Knees-to-Elbows 25 Partner Wall Ball Tosses (20/14#) 50 Synchro Sit-ups 5 Rope Climbs (15-ft.) - With a partner. Partners alternate work and rest, except when the movement is synchronized.

10/8/21- Give me 5

 

Every 5:00 For 3 Rounds: 200m DB Farmer Carry (35/25#) AMRAP: 10 DB Deficit Push-ups 10 DB Squats - Use two DBs

10/7/21- LANE

 

benchmark 5 Rounds For Reps: Max Unbroken Hang Power Snatches (3/4 bodyweight) Max Unbroken Handstand Push-ups - Rest as needed between sets

10/6/21- Speedy

 

Chris M.

4 x 4:30 Rounds For Reps: 800m Run In remaining time complete as many double unders as possible - Rest 1:30 between Rounds

10/5/21- Deep Breath

 

Coach Melissa
AMRAP 12: 9 Deadlifts (115/75#) 6 Burpees 3 Power Cleans

10/4/21- Bring the Muscle

Welcome Joe 

 

9 Sets For Load: Front Squat 10-5-3-1-1-1-3-5-10 Rest 5 minutes Then: 3-5 Sets For Time: 3 Weighted Pull-ups (45/30#) 5 Strict Pull-ups 7 Kipping Pull-ups

Tuesday 

Deep Breath AMRAP 12: 9 Deadlifts (115/75#) 6 Burpees 3 Power Cleans

Wednesday 

Speedy 4 x 4:30 Rounds For Reps: 800m Run In remaining time complete as many double unders as possible - Rest 1:30 between Rounds

Thursday 

LANE

benchmark 5 Rounds For Reps: Max Unbroken Hang Power Snatches (3/4 bodyweight) Max Unbroken Handstand Push-ups - Rest as needed between sets

Friday 

Give me 5 Every 5:00 For 3 Rounds: 200m DB Farmer Carry (35/25#) AMRAP: 10 DB Deficit Push-ups 10 DB Squats - Use two DBs

Saturday 

PARTNER CAMERON 20 min AMRAP 50 Synchro Walking Lunge Steps 25 Chest-to-Bar Pull-ups 50 Box Jumps (24/20”) 25 Triple Unders 50 Good Mornings 25 Ring Dips 50 Knees-to-Elbows 25 Partner Wall Ball Tosses (20/14#) 50 Synchro Sit-ups 5 Rope Climbs (15-ft.) - With a partner. Partners alternate work and rest, except when the movement is synchronized.

10/2/21- Down Hill

 

Tracie S

6 Rounds For Time: 400m Run 12 Box Jump Overs (30/24”) - Athletes may touch the top of the box with their hands