DENIM
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Overhead Squat (10min)

·      Build to a confident, fast 5 rep overhead squat.

·      NO RACKS!

·      Find an alternate if needed for the workout such as goblet squats.

"DENIM"

AMRAP 15:
60 Double-Unders
30/24 Calorie Row
15 Overhead Squats (115/80)

·      If not enough rowers: 30/21 Calorie Assault Bike

OPEN & PERFORMANCE – As written above.

FITNESS – 120 Singles, (95/65)

Upper Body Scaling: singles as tolerated, 20/11 Assault Bike (no arms), Goblet Squats or single arm DMB Alternating OH Lunges 20 reps total.

Lower Body Scaling: 10-15 Ball Slams, banded upright rows, box/stand to sit goblet squats if tolerated, seated ski-erg 1min.

RECOVERY: ROW/BIKE/SKI

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
MAIN SITE
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MAIN SITE

3 Rounds for time:

10 Squat Snatches

20 Burpees

OPEN – 155/105

PERFORMANCE – 135/95

FITNESS – 115/75

Upper Scaling

10 One-Arm OH DMB Squat

20 Up-Downs (as tolerated)  Sled Drag/Push

Lower Body Scaling

One-Legged Box Squats/Muscle Snatch

Ski Erg

Recovery: ROW/BIKE/SKI

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
LEG STAND
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BACK SQUAT

With a 10:00 Time Cap
Build to a Heavy Set of 3

·      Today’s effort is meant to be a “heavy”, but not a max. In these sets, we are free to climb in loading if the movement is feeling good today. If it is not, holding a moderate to heavy percentage for a handful of sets is equally as beneficial.

From 10:00 – 12:00, prepare for “Leg Stand”

At the 12:00…

LEG STAND
Alternating Tabata x 16 (8 sets at each)
8 Rounds: 
:20 Seconds Back Squats (45/35) 
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

OPEN & PERFORMANCE = as written

FITNESS – singles

This workout is conducted in the “Tabata Protocol”, where a single set is 20 seconds of work, followed by 10 seconds of rest.

This is an alternating Tabata, which means the first set (20s on/10s off) is completed with back squats, and the second on double-unders. Alternating back and forth a total of 16 times will complete our 8 sets at each.

Upper Scaling

Safety Squat Bar (empty)

Singles/Doubles as tolerated

Lower Body Scaling

Strict Press

Ball Slams

Scoring wise, we are only counting our lowest score for that movement.

Recovery: ROW/BIKE/SKI

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
Farmers Tan
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OPEN – PERFORMANCE – FITNESS

Teams of 3:
AMRAP 20:

200ft Farmers Carry (70’s/53’s) (turf is 100ft)

50/35 Calorie Assault Bike

200ft Farmers Carry (70’s/53’s) 

75 Wall Balls (20/14)

  • Teams of 3 workout, with partners alternating as they see fit.
  • The weight on the dumbbells or kettlebells should be something that athletes could at least move 100ft without dropping if necessary.
  • If unable to bike, complete the following: 60/42 Calorie Row 

Upper Body Scaling

Suit Case Carry (DMB or KB), Assault Bike (Legs only), Goblet Squats/One-Arm or two (can be waiter style)

Lower Body Scaling
Bar Curls, Assault Bike (arms) or Ski Erg, Seated Wall Balls

Recovery: ROW/BIKE/SKI

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
DOCE
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"DOCE"

Repeat workout from June 27, 2017.

“Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

OPEN & PERFORMANCE – as written

Fitness - (115/75) (95/65) (75/55)

·      Bringing the intensity with an interval work triplet today. The weights on the barbell get lighter each round and should be something that athletes could complete in 1-3 sets within the workout.

Upper Body Scaling

1min Banded Rows (controlled)

One-Arm DMB PC + Box Jumps/Step Ups

Lower Body Scaling

Seated Row or 1min Controlled Banded Rows

Muscle Clean

Ball Slams

RECOVERY/MIDLINE (OPTIONAL)

3 Sets for Quality:
:30s L-Sit
30 AbMats

·      On the L-Sit, we are looking to challenge ourselves with a difficulty that allows for sets of 10 seconds on each L-Sit. We can break up the :30s however we see fit, but we do not want to choose a difficulty that forces us into sets of for example 5 seconds.

Zachary Hamilton
FERRARI
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Training – On the Minute x 10:
2 Power Snatches

·      Build to a heavy power snatch double for the day, or hold a single percentage across. Athlete’s choice.

·      Press-outs not allowed today. Only climb as high as we can go with sound technique… if we feel a slight press out (receiving with bent elbows), we want to reduce the loading. Post heaviest completed double to the board below.

"Ferrari"

5 Rounds:
15 Power Snatches (75/55)
30 Double-Unders

·      10min time cap.

Open & Performance – as written

Fitness- 60 singles
·      Yesterday we focused on pacing with a heavier barbell and a higher skill gymnastic movement, today we focus on pushing our engine.

·      The barbell is meant to be a light load. A weight that we could cycle for 25+ repetitions unbroken, if we tried to when fresh.

·      Whereas yesterday’s stimulus was heavy and grinding, today’s is light and fast. Lighter is truly harder.

Upper Body Scaling

DMB Power Snatch

Singles if able, if not fast sled drag with belt.

Lower Body Scaling

Seated or standing muscle snatches

Ski Erg/Seated if necessary

Recovery: ROW/BIKE/SKI

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
NICK
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"NICK"

AMRAP 20:
10 Thrusters (135/95)
20 Calorie Assault Bike
16 Chest to Bar Pull-Ups

·      Post Rounds + Repetitions to TRIIB

·      Row = 30 calories
 

OPEN 135/95, CTB

Performance 115/75, CTB

Fitness 95/65, Reg. Pull-Ups

Upper Body Scaling

One-Arm DMB Thruster or Front Squats (Safety Bar)

Assault Bike (legs only)

Bar Rows/Ring Rows

Lower Body Scaling

Seated/Standing Push-Press

Assault Bike (arms only)

Strict/Kipping Pull-Ups as tolerated

Recovery: ROW/BIKE/SKI

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
Four-titude
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“Four-titude”

3 Rounds of:
AMRAP 4: Bike for Calories
On the 0:00 – 12 Burpees
On Minute 1 – 9 Burpees
On Minute 2 – 6 Burpees
On Minute 3 – 3 Burpees

Rest 2:00 between rounds

On the top of every minute, athletes will complete a set of burpees before accumulating as many calories as possible in the remaining time. Each round, the burpee reps go down. During the two minutes rest, athletes will record their total calories on the bike. Score is total across all three rounds. If unequipped with bikes, complete this workout on a rower instead.

UPPER BODY SCLAING

Legs Only + 1-Arm Burpee

LOWER BODY SCALING

Arms-only + Ball Slams

Zachary Hamilton
"DT"
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"DT"

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
 

Rx is Rx: anything different than above is scaled.

  • 15min time cap.
  • No split jerks.
  • L2 135/95
  • L1 115/75

 

UPPER BODY SCALING

“DT” with DMB

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

 

LOWER BODY SCALING

5 Rounds:

12 Bar Rows, 9 Hang Muscle Cleans, 6 Push Press

 

HSPU MIDLINE/RECOVERY

5 Rounds:
In a 60 second window, complete 12 AbMat Sit-Ups
Any time remaining, max kipping handstand pushups.
Rest 30 seconds between rounds.

Zachary Hamilton
Big Nasty
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Hang Power Snatch Review/Pulling Prep

 

“Big Nasty”
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

·      20min strict time cap!

 

OPEN – As written above.

PERFORMANCE - 7 Burpee Chest to Bar Pull-ups, (115/80)

FITNESS - 7 Burpee Pull-ups

 

UPPER BODY SCALING

3 Rounds:
7 Ring Pull Ups
50 Air Squats
10 DMB Hang Power Snatches

 

LOWER BODY SCALING

3 Rounds:
7 Ring Muscle-Ups/Pull-Ups
50 Box/Bench Squats or Push - Ups
10 Hang Muscle Snatch (light)

 

RECOVERY: ROW-BIKE-SKI

ROMWOD – Crossover Symmetry

Zachary Hamilton
Black Lung +
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OPTION A. FRONT SQUAT + Strict HSPU (Open & Performance)

Every 90s x 5 Sets:
4 Front Squats
 

 

Set #1, On the 0:00… 4 Front Squats @ 70% of 1RM Front Squat + X Strict HSPU

Set #2, On the 1:30… 4 Front Squats @ 72% of 1RM Front Squat + X Strict HSPU

Set #3, On the 3:00… 4 Front Squats @ 74% of 1RM Front Squat + X Strict HSPU

Set #4, On the 4:30… 4 Front Squats @ 76% of 1RM Front Squat + X Strict HSPU

Set #5, On the 6:00… 4 Front Squats @ 78% of 1RM Front Squat + X Strict HSPU

 

OPTION B. FRONT SQUAT + Push-Ups (Fitness)

Every 90s x 5 Sets:
4 Front Squats
 

 

Set #1, On the 0:00… 4 Front Squats @ 70% of 1RM Front Squat + X Push-Ups

Set #2, On the 1:30… 4 Front Squats @ 72% of 1RM Front Squat + X Push-Ups

Set #3, On the 3:00… 4 Front Squats @ 74% of 1RM Front Squat + X Push-Ups

Set #4, On the 4:30… 4 Front Squats @ 76% of 1RM Front Squat + X Push-Ups

Set #5, On the 6:00… 4 Front Squats @ 78% of 1RM Front Squat + X Push-Ups

 

·      Our aim here is to complete the HSPU/Push-ups immediately after our set of front squats.

·      You will post your total (IN ALL ROUNDS) Strict HSPU/Push-Ups in TRIIB

 

“BLACK LUNG+”

21-15-9

Calorie Row

Burpees Over-Erg

·      12min time cap.

 

OPEN & PERFORMANCE – as written.
FITNESS – regular burpees.

 

UPPER BODY SCALING

Safety Back Squat Bar for Squats (focus on squatting not pressing)

 

12-9-6

One-Arm Cal Row

Erg Hops if feel stable enough or 1-Arm Burpee/Squat Thrust

 

 LOWER BODY SCALING

3-2-1

Sled Pulls (hand over hand)

21-15-9

Ball Slams

 

RECOVERY: ROW-BIKE-SKI

ROMWOD – Crossover Symmetry

Zachary Hamilton
Criss Cross
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POWER CLEAN

Every 2 min for 10min:

Build to a FAST “touch n go” for a set of 3

"CRISS CROSS"

AMRAP 15:
30 Double-Unders
15 Power Cleans (115/80)
30 Double-Unders
15 Toes to Bar 

OPEN & PERFORMANCE – as written.
FITNESS – 60 singles, (95/65)

UPPER BODY SCALING

AMRAP 15:
 

60 Singles if able or Sled Pulls x 2 lengths of turf (200ft)
 

15 DMB Power Clean
 

60 Singles if able or Sled Pulls x 2 lengths of turf (200ft)

 

15 AbMats

 

LOWER BODY SCALING

AMRAP 15:
 

5 Cal Arms Only Assault Bike (standing or sitting)
 

15 Hang or Full Muscle Cleans (light)
 

5 Cal Arms Only Assault Bike (standing or sitting)

 

15 Toes to Bar if able or AbMats

 

RECOVERY: ROW-BIKE-SKI

ROMWOD – Crossover Symmetry

Zachary Hamilton
Hopped Up
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THRUSTER

Every 2min for 10min:

5 Thrusters

·      Building to a heavy set of 5 today, make sure to maintain the true thruster and not a jerk on the finish.

"HOPPED UP"

Ascending Ladder for 7:00…
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees
12 Thrusters (95/65), 12 Barbell-Facing Burpees

Continue to add (3) repetitions to each movement per round, until the time cap is reached. Post total repetitions to the leaderboard below, using the legend to assist in finding your total.

OPEN & PERFORMANCE – as written.
FITNESS(75/55)

As an example, if an athlete were to complete the round of 15’s, and complete 7 additional thrusters before time is called, their score would be 97 repetitions (90 + 7).

Stimulus wise, we are looking for a thruster weight that we could complete 21+ repetitions unbroken with, when fresh.

UPPER BODY SCALING

Ascending Ladder for 7:00…
3 DMB Thrusters, 3 Bar Hope/Box Jumps/Step Ups
6 DMB Thrusters, 6 Bar Hope/Box Jumps/Step Ups
9 DMB Thrusters, 9 Bar Hope/Box Jumps/Step Ups
 

LOWER BODY SCALING

Ascending Ladder for 7:00…
3 Seated Barbell or DMB Push Press , 3 Ball Slams or 3 Cals on Ski Erg
6 Seated Barbell or DMB Push Press , 6 Ball Slams or 3 Cals on Ski Erg
9 Seated Barbell or DMB Push Press , 9 Ball Slams or 3 Cals on Ski Erg

RECOVERY: ROW-BIKE-SKI

ROMWOD – Crossover Symmetry

Zachary Hamilton
Ironhide
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OPEN & PERFORMANCE

Ironhide

AMRAP 7: 
Burpee Box Jump Overs (24/20) 

On the Minute: 7 Deadlifts (225/155)

·      Deadlifts will be completed at the start of every minute, including the start of the workout.

·      Score at the end of the workout is total reps of burpee box jump overs.

FITNESS

185/135

Upper Body Imperative

1-Arm Step Down Burpee + Box Step Up

KB Deadlifts (stay with one weight)

Lower Body Imperative

Medball Slams

Good Mornings (seated or standing)

MIDLINE/EXTRA

For Time:
40 Double-Unders, 18 AbMats

40 Double-Unders, 15 AbMats

40 Double-Unders, 12 AbMats

40 Double-Unders, 9 AbMats

40 Double-Unders, 6 AbMats

Upper Body Imperative

Singles or Empty Sled Pulls (attached to a belt)

Lower Body Imperative

Ski Erg, Hanging Knee/leg Raises

RECOVERY: ROMWOD/Crossover Symmetry

ROW – BIKE

Zachary Hamilton
Saved by the Bell!
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CTB PULL-UP BENCHMARK

For Max Repetitions:
1:00 Chest-to-Bar Pull-Ups
1:00 Rest
1:00 Chest-to-Bar Pull-Ups

FITNESS - Pull-Ups

Saved by the Bell

OPEN & PERFORMANCE

5 Rounds:
21 Air Squats
10/7 Calorie Assault Bike 

9 Alternating Dumbbell Snatches (50/35)

·      15min time cap.

FITNESS

35/25

Upper Body Impaired

As written + Legs Only Assault Bike

Lower Body Imperative

21 Banded Tricep Pull-Downs

10 Dumbbell Curls

9 Alternating 1-Arm Dumbbell Muscle Snatch

RECOVERY: ROMWOD/Crossover Symmetry

ROW – BIKE

Zachary Hamilton
Annie Got Wrecked
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OPEN & PERFORMANCE

100 Double Unders, 50 AbMat Sit-ups, 12 Burpees

80 Double Unders, 40 AbMat Sit-ups, 12 Burpees

60 Double Unders, 30 AbMat Sit-ups, 12 Burpees

40 Double Unders, 20 AbMat Sit-ups, 12 Burpees

20 Double Unders, 10 AbMat Sit-ups, 12 Burpees

·      20min time cap!

FITNESS

200, 160, 120, 80, 40 Singles

Upper Body Imperative

If unable to complete singles, Bar hops (bar will be set on two 25# plates)

AbMats as prescribed, 1-Arm Step Down Burpee

Lower Body Imperative

15, 10, 8, 6, 4, 2 Arms Only Assault Bike

Standing Banded Ab Curls/Pulls (green/blue band)

12 Wall or Ring Push Ups (as lower body can tolerate)

 

RECOVERY: ROMWOD/Crossover Symmetry

Zachary Hamilton
Slot Machine
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Slot Machine

OPEN & PERFORMANCE

Teams of 3 with a running clock at 0:00
AMRAP 7:
50 Back Squats (135/95) 
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

At the 10:00

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105) 
AMRAP Bench Press (185/115)

rest 3 minutes

At 20:00

AMRAP 7: 
50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

FITNESS

115/80 – 135/95 – 155/105 Back Squats

95/65 – 115/80 – 135/95 Bench Press

135/95 – 155/105 – 185/135 Deadlift

Upper Body Imperative

Back Squat = Safety Bar Back Squat

Bench Press = Close Grip/Close to Body 1-Arm Dumbbell Bench Press

Deadlift = 1-Arm SUMO Deadlifts w/lifting strap (increasing in weight)

Lower Body Imperative

Back Squat = Seated barbell shoulder press

Deadlift = Double KB Seated Deadlifts (increasing in weight)

·      Ideally pairing teams up who will be using the same weight across each movement today. If unable to do that, it is ok to use multiple bars as space allows.

·      If needed we will start athletes on opposite AMRAPs.

·      The score for each section is total reps at the last barbell.

·      Weights should be something that athletes are able to complete 25, 20, and 15 repetitions unbroken when fresh.

·      If we run out of benches, complete Push Press at 115/80, 135/95, 155/105.

RECOVERY: ROMWOD/Crossover Symmetry

Zachary Hamilton
½ Kel ½ Hell
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Pull Up/Box Jump Prep Skill:

5 x 4

·      Pull-Ups (any, to include weighted)

·      Seated Box Jumps

OPEN – PERFORMANCE - FITNESS

½ Kel ½ Hell

For Time:
30 Box Jumps (24/20)
30 Wall Balls (20/14)

21 Kettlebell Swings (53/35) 
12 Pull-ups

21 Kettlebell Swings (53/35) 
12 Pull-ups

30 Box Jumps (24/20)
30 Wall Balls (20/14)

·      15min time cap!

Upper Body Imperative

Box Jumps = Step Ups

Wallballs = Light Dumbbell Thrusters

KB = 1 –Arm Russian KB Swings

Pull Ups = 1 Arm Ring Row

Lower Body Imperative

Box Jumps = 1 Legged Squat to Bench (Pistol Like Movement, w/ box support)

Wallballs = Seated Dumbbell Thrusters

KB = Barbell Good Morning

Pull Ups = Ring Row (if able) or Strict Pull Up

RECOVERY: ROMWOD/Crossover Symmetry

Zachary Hamilton
Power Down

POWER SNATCH

Set #1 – 3 Repetitions @ 60% of 1RM Snatch

Set #2 – 3 Repetitions @ 65% of 1RM Snatch

Set #3 – 3 Repetitions @ 70% of 1RM Snatch

Set #4 – 3 Repetitions @ 70% of 1RM Snatch

Set #5 – 3 Repetitions @ 70% of 1RM Snatch

OPEN & PERFORMANCE

AMRAP 5min:
15/12 Calorie Row, 15 Power Snatches (115/80)
12/9 Calorie Row, 12 Power Snatches (115/80)
9/7 Calorie Row, 9 Power Snatches (115/80)

Rest 5min

AMRAP 5:
15/12 Calorie Assault Bike, 15 Power Clean and Jerks (115/80)
12/9 Calorie Assault Bike, 12 Power Clean and Jerks (115/80)
9/7 Calorie Assault Bike, 9 Power Clean and Jerks (115/80)

FITNESS

75/55

A full round would be completing the 15/12/9 (modified row/bike cals for females), which will be the challenge today.

Upper Body Imperative

5min AMRAP

15-12-9

1-Arm Dumbbell Push Press, Dumbbell Power Snatch

5min rest

5min AMRAP

15-12-9

Walking Lunge, Dumbbell Clean and Jerks

 

Lower Body Imperative

12/10 Seated Cal Row,  15 Muscle Snatch  

10/8 Seated Cal Row, 12 Muscle Snatch

8/67 Seated Cal Row, 9 Muscle Snatch

5min rest

12/10 Ski Erg,  15 Muscle Clean

10/8 Ski Erg, 12 Muscle Clean

8/67 Ski Erg, 9 Muscle Clean

RECOVERY: ROMWOD/Crossover Symmetry

Zachary Hamilton
Barbells for Boobs
IMG_3476.jpg

“GRACE”

30 Clean and Jerks for time:

·      15min time cap.

 “Partner Grace”

30 Clean and Jerks for time:

·      15min time cap.

Zachary Hamilton