Category Archives: PROGRAMMING
Monday:
Happy Veterans Day! Thank you to all that have served our country!
QOTD:
Would you rather have unlimited food for life or never pay for travel again?
BBG:
Pocket Snatch
15 Minutes to build to 1RM
Conditioning:
FOR TIME:
“Tommy V”
21-15-9
Thrusters (115/75)
12-9-6
Rope Climbs
CAP: 18:00
Tuesday:
QOTD:
Would you rather live in a world without social media or without music?
Strength:
Front Squat/Back Squat
6 x 3/6 @ 90% of 1RM Front Squat
Conditioning:
FOR TIME:
“Flight Simulator”
5-10-15…45-50-45…15-10-5
Unbroken Double-Unders
CAP: 10:00
Wednesday:
QOTD:
Would you rather spend a week in a tropical paradise or a week in a remote mountain cabin?
BBG:
Pocket Clean + 2 Jerks
15 Minutes to build AHAP
Conditioning:
AMRAP for 12:00 of:
20 Kettlebell Swings (53/35)
10 Single Kettlebell Front Rack Box Step-ups (20″)
5 Bar Muscle-Ups
Thursday:
QOTD:
Would you rather always be 10 minutes late or always 30 minutes early?
Skill Work/Active Recovery:
5 Rounds of:
200m Run
Directly into:
30 Seconds of Skill Movement of Choice (ie: Muscle-Ups, Handstand Walking, Double-Unders)
Rest 1 Minute
Core Work:
3 Rounds of:
10 V-ups
20 Second Hollow Body Hold
10 Pallof Press (Each Side)
Rest as needed between sets
Friday:
QOTD:
Would you rather never have to sleep again or never have to eat again?
Strength:
Front Squat/Back Squat
6 x 3/6 @ 94% of Tuesday
Conditioning:
FOR TIME:
4 Rounds of:
400m Run
20 Burpees
CAP: 18:00
Saturday:
QOTD:
Would you rather have a personal chef or a personal assistant?
BBG:
Power Clean + Push Jerk
15 Minutes to build to 1RM
Conditioning:
FOR TIME WITH A PARTNER:
3 Rounds of:
20 Strict Pull-ups
40 Overhead Lunges (115/75)
60 AbMat Sit-ups
CAP: 20:00
Monday:
QOTD:
Where in the movie theater do you like to sit?
BBG:
Low Hang Snatch
4 x 2 @ 65% of 1RM Low Hang Snatch
Conditioning:
FOR TIME:
800m Run
3 Rounds of:
12 Ring Dips
8 Strict Pull-ups
800m Run
CAP: 15 Minutes
Tuesday:
QOTD:
What is your favorite movie theater snack?
Strength:
Front Squat/Back Squat
6 x 3/6 @ 85% of 1RM Front Squat
Conditioning:
FOR TIME:
100 Double-Unders
25 Hang Power Cleans (95/65)
80 Double-Unders
20 Hang Power Cleans
60 Double-Unders
15 Hang Power Cleans
40 Double-Unders
10 Hang Power Cleans
20 Double-Unders
5 Hang Power Cleans
CAP: 15 Minutes
Wednesday:
QOTD:
Are the fancy movie theaters worth it?
BBG:
Low Hang Clean + Jerk
4 x 2 + 1 @ 65% of 1RM Low Hang Clean + Jerk
Conditioning:
AMRAP for 15 Minutes of:
20 Overhead Barbell Lunges (115/75)
10 Burpees
Thursday:
QOTD:
If you could attend the premiere of any movie, past or future, which would it be?
Skill Work:
Weakness EMOM
EMOM for 16 Minutes of:
A) 45 Seconds on Machine of Choice @ Moderate Intensity
B) 30 Seconds of Pushing Movement of Choice (ie: Any HSPU Variant, Z Press, Bench Press, Push-ups)
Core Work:
4 Sets of:
100ft Dual KB Front Rack Carry
100ft Suitcase Carry
Rest As Needed Between Sets
Friday:
QOTD:
What day of the week/time do you prefer to go to the movie theater?
Strength:
Front Squat/Back Squat
6 x 3/6 @ 94% of Tuesday
Conditioning:
FOR TIME:
3 Rounds of:
7 Muscle-ups
10 Clean & Jerks (155/105)
CAP: 15 Minutes
Saturday:
QOTD:
Do you buy snacks at the movie theater or sneak them in?
BBG+Conditioning:
“The Outlaw Total”
With a 50:00 Running Clock:
0:00-10:00: Establish a 1RM Snatch
10:00-20:00: Establish a 1RM Clean & Jerk
20:00-30:00: Establish a 3RM Front Squat
30:00-35:00: Put Weights Away
35:00-50:00: 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 Push-ups, 15 Air Squats)
Score = Total of Lifts + Reps from Cindy
Monday:
QOTD:
What is the best Halloween Candy? The worst?
BBG:
Low Hang Snatch
15 Minutes to build to 1RM
Conditioning:
4 Rounds for Total Reps of Each of:
1 Minute ME Wall Balls (20/14)
30 Seconds Rest
1 Minute ME Kettlebell Swings (70/53)
30 Seconds Rest
1 Minute ME Burpee Box Jump Overs (24″/20″)
30 Seconds Rest
Tuesday:
QOTD:
What are you dressing up as this year?
Strength:
Front Squat/Back Squat
5×4/8 @ 80% of 1RM Front Squat
Conditioning:
4 Rounds of 2:30 for Total Reps of:
400m Run
ME Toes to Bar in Time Remaining
Rest 1 Minute
Wednesday:
QOTD:
What is the scariest movie you have ever seen?
BBG:
Low Hang Clean + Jerk
15 Minutes to build to 1RM
Conditioning:
AMRAP for 15 Minutes of:
40 Double-Unders
20 DB Snatch (50/35)
10 Pull-ups
Thursday:
Happy Halloween!!!
QOTD:
Do you believe in ghosts or the supernatural?
Strength Sesh:
4 Sets of:
5 Tempo Strict Pull-ups (Up on 1 Count, 2 Count Pause at Top, 3 Count on the way Down)
10 Tempo Push-ups (3 Count on the way Down, 2 Count Pause at Bottom, 1 Count Up)
Rest as Needed Between Sets
Skill Work:
EMOM for 16 Minutes of:
A) 45 Seconds Row @ Moderate Intensity
B) 30 Seconds of Core Movement of Choice (ie: Toes to Bar, Hanging Knee Raises, AbMat Sit-ups, GHD Sit-ups, V-ups)
Friday:
QOTD:
What was the best costume you saw on Halloween?
Strength:
Front Squat/Back Squat
5×4/8 @ 94% of Tuesday
Conditioning:
FOR TIME:
15-12-9
Power Cleans (185/125)
Deficit Handstand Push-ups (3.5″/2″)
CAP: 15 Minutes
Saturday:
QOTD:
What was your most memorable Halloween experience?
BBG:
Power Snatch
15 Minutes to build to 1RM
Conditioning:
AMRAP for 15 Minutes with a Partner of:
40 Burpees
30 Snatches (75/55)
30 Burpees
30 Snatches (95/65)
20 Burpees
30 Snatches (135/95)
10 Burpees
ME Snatches in Time Remaining (185/125)
Monday:
QOTD:
What was your favorite childhood toy?
BBG:
Low Hang Snatch + Pocket Snatch
4 Sets @ 65% or 1RM Snatch
Conditioning:
FOR TOTAL REPS OF EACH:
3 Rounds of:
1 Minute ME Plate Ground to Overheads (45/35)
1 Minute ME Plate Overhead Lunges
1 Minute ME Chest to Bar Pull-ups
1 Minute Rest
Tuesday:
QOTD:
What was your favorite cartoon/show growing up?
Strength:
Front Squat/Back Squat
5 x 4/8 @ 75% of 1RM Front Squat
Conditioning:
FOR TOTAL REPS OF EACH:
5 Rounds of:
30 Seconds ME Target Burpees
30 Seconds Rest
30 Seconds ME KB Swings (70/53)
30 Seconds Rest
30 Seconds ME AbMat Sit-ups
30 Seconds Rest
Wednesday:
QOTD:
What song reminds you of your childhood?
BBG:
Low Hang Clean + Pocket Clean + 2 Jerks
4 Sets @ 65% of 1RM Clean + Jerk
Conditioning:
FOR TIME:
4 Rounds of:
60 Double-Unders
15 Toes to Bar
10 Overhead Squats (95/65)
CAP: 15 Minutes
Thursday:
QOTD:
What was the first video game you ever played?
Shoulder Prehab Work:
4 Sets of:
10 Kneeling Upside Down KB Press
15 Band Pull Aparts
Rest as needed between sets
Skill Work:
Weakness EMOM
EMOM for 16 Minutes of:
A) 45 Seconds on Machine of Choice @ Moderate Intensity
B) 30 Seconds of Skill of Choice (ie: Muscle-ups, Double-Unders, Pistols, Handstand Walk)
Friday:
QOTD:
What was your favorite book/series as a child?
Strength:
Front Squat/Back Squat
5 x 4/8 @ 94% of Tuesday
Conditioning:
10 Minute AMRAP of:
15 Handstand Push-ups
30 Single DB Box Step-ups (50/35) (24″/20″)
Saturday:
QOTD:
What was your favorite meal as a kid?
BBG:
Power Clean + Push Jerk
5 x 1 @ 75% of 1RM Power Clean + Jerk
Conditioning:
FOR TIME:
“Franzilla”
21 Thrusters (95/65)
21 Pull-ups
15 Thrusters (115/75)
15 Chest to Bar Pull-ups
9 Thrusters (135/95)
9 Bar Muscle-ups
CAP: 15 Minutes
Monday:
QOTD:
What is the farthest distance you are willing to drive for a road trip?
BBG:
3 Position Snatch (Floor, Hang, Hip)
4 sets @ 70% of 1RM Snatch
Conditioning:
FOR ROUNDS + REPS:
3 Rounds* of 5 Minute AMRAP of:
5 Wall Walks
10 Chest-to-Wall Handstand Push-ups
20 KB Swings (70/53)
40 Double-Unders
Rest 2 Minutes
*Pick up where you left off
Tuesday:
QOTD:
What is your favorite road trip snack?
Strength:
Front Squat/Back Squat
4×7/13 @ 70% of 1RM Front Squat
Conditioning:
FOR TIME:
3 Rounds of:
400m Run
10 Hang Power Cleans (155/105)
20 Toes to Bar
CAP: 15 Minutes
Wednesday:
QOTD:
What is the best way to distract a kid during a road trip?
BBG:
3 Position Clean (Floor, Hang, Hip)
4 sets @ 70% of 1RM Clean
Conditioning:
FOR TIME:
5 Rounds of:
12 Burpees Over Bar
6 Power Snatches (135/95)
CAP: 15 Minutes
Thursday:
QOTD:
Who should control the music during a road trip?
Swole Sesh:
(Taken from last week due to Hurricane Milton)
Superset 1:
3 Rounds of:
5 Strict Press @ 75% of 1RM Strict Press
15 DB Z Press @ 25% of 1RM Strict Press
Rest as needed between sets
Superset 2:
3 Rounds of:
5 Strict Pull-ups (Weighted/Banded if needed)
15 Ring Rows
Rest as needed between set
Active Recovery:
2000m Row @ Conversational Pace
Friday:
QOTD:
Do you stop at chain restaurants or local restaurants on a road trip?
Strength:
Front Squat/Back Squat
4×7/13 @ 94% of Tuesday
Conditioning:
FOR TIME*:
70 KB Snatches (70/53)
CAP: 12 Minutes
*EMOM beginning at 0:00, 3 Bar Muscle-ups
Saturday:
QOTD:
What gas tank percentage do you stop to get gas on a road trip?
BBG:
Snatch
5×1 @ 75% of 1RM
Conditioning:
FOR TIME:
“Partner Elizabeth”
42-30-18
Squat Cleans (135/95)
Ring Dips
CAP: 20 Minutes
Monday:
QOTD:
Do you check the workouts ahead of time?
BBG:
Hang Snatch
4×3 @ 60% of 1RM Hang Snatch
Conditioning:
FOR TIME:
3 Rounds of:
400m Run
20 Pull-ups
20 Overhead Squats (95/65)
CAP: 18 Minutes
Tuesday:
QOTD:
Do you prefer the BBG/Strength or the Conditioning more?
Strength:
Front Squat/Back Squat
4×7/13 @ 65% of 1RM Front Squat
Conditioning:
FOR TIME:
5 Rounds of:
3/2 Muscle-ups
10 Burpees
20 Wall Balls (20/14)
CAP: 15 Minutes
Wednesday:
QOTD:
What is your pre-lift/pre-workout ritual?
BBG:
Hang Clean & Jerk
4×2+1 @ 60% of 1RM Hang Clean & Jerk
Conditioning:
FOR TIME:
3 Rounds of:
800m Run
2 Minutes Rest
CAP: 20 Minutes
Thursday:
QOTD:
What piece of gym etiquette should everyone follow?
Swole Sesh:
Superset 1:
3 Rounds of:
5 Strict Press @ 75% of 1RM Strict Press
15 DB Z Press @ 25% of 1RM Strict Press
Rest as needed between sets
Superset 2:
3 Rounds of:
5 Strict Pull-ups (Weighted/Banded if needed)
15 Ring Rows
Rest as needed between sets
Active Recovery:
2000m Row @ Conversational Pace
Friday:
QOTD:
How do you stay motivated during a hard workout?
Strength:
Front Squat/Back Squat
4×7/13 @ 94% of Tuesday
Conditioning:
FOR TIME:
“Power Plus Amanda”
11-9-7-5
Power Snatch (135/95)
Bar Muscle-up
CAP: 18 Minutes
Saturday:
QOTD:
What PR are you chasing the most?
BBG:
Clean & Jerk
5×1+1 @ 75% of 1RM Clean & Jerk
Conditioning:
FOR TIME WITH A PARTNER:
60 Burpees Over Bar
40 Front Squats (185/125)
60 Burpees Over Bar
CAP: 18 Minutes
Monday:
QOTD:
What spice level do you like for your food? None, mild, medium, or hot?
BBG:
Hang Snatch
15 Minutes to build to a 1RM
Conditioning:
FOR TIME:
4 Rounds of:
15 Burpees
30 KB Swings (53/35)
60 Double-Unders
CAP: 18 Minutes
Tuesday:
QOTD:
How do you prefer your cooked veggies? Crisp and crunchy or softer?
BBG:
Hang Clean & Jerk
15 Minutes to build to a 1RM
Conditioning:
FOR TOTAL REPS OF EACH:
3 Rounds of:
1 Minute ME Dual KB Front Rack Step-ups (53/35) (20″)
1 Minute ME Bar Muscle-ups
1 Minute ME Handstand Walk
1 Minute Rest
Wednesday:
QOTD:
Do you prefer sweet or savory foods?
BBG:
Push Jerk
15 Minutes to build to a 1RM
Conditioning:
FOR TIME:
4 Rounds of:
7 Power Snatches (155/105)
14 Box Jump Overs (24″/20″)
21 Wall Balls (20/14)
CAP: 15 Minutes
Thursday:
QOTD:
Is it ok to eat dessert before a meal? Yes or no?
Active Recovery:
AMRAP for 20 Minutes @ Conversational Pace of:
200m Run
10 Wall Ball Sit-ups
10 Glute Bridges with Feet on Wall Ball
20 Second Hollow Body Hold
20 Second Arch Hold
Friday:
QOTD:
What is the best berry? Blackberry, Blueberry, Raspberry, or Strawberry?
BBG:
Snatch Balance
15 Minutes to build to a 1RM
Strength:
Front Squat
25 Minutes to build to a 1RM
Saturday:
QOTD:
What is the best color of bell pepper? Green, Yellow, Orange or Red?
BBG:
Snatch
20 Minutes to build to a 1RM
Conditioning:
FOR TIME:
“Grace”
30 Clean & Jerks (135/95)
CAP: 10 Minutes
Monday:
QOTD:
iPhone or Android?
(Class answers for what they think for each member)
BBG:
Hang Snatch
15 Minutes to build to a 3RM
Conditioning:
FOR TIME:
30 Toes to Bar
Then:
3 Rounds of:
15 Deadlifts (185/125)
15 Back Squats
CAP: 15 Minutes
Tuesday:
QOTD:
What is your go to gas station? Roadside bathroom stop?
BBG:
Hang Clean & Jerk
15 Minutes to build to a 2RM
Conditioning:
FOR TIME:
5 Rounds of:
20 Jumping Air Squats
400m Run
Rest 1 Minute
CAP: 20 Minutes
Wednesday:
QOTD:
Would you rather be stuck in traffic or a boring conversation?
BBG:
Behind the Neck Snatch Grip Push Press
4×5 AHAP
Conditioning:
FOR TIME:
50 KB Swings (53/35)
Then:
21-15-9
Wall Balls (20/14)
Chest to Bar Pull-ups
CAP: 15 Minutes
Thursday:
QOTD:
What is worst? Loud chewers, slow walkers, or using speakerphone in public?
Active Recovery:
EMOM for 30 Minutes at conversational pace of:
A) Cardio Movement of Choice for 40 Seconds (Row/Run/Shuttle Run/Jump Rope/Bike/Ski/Burpees)
B) 15 AbMat Sit-ups
C) Cardio Movement for 40 Seconds
D) 15 Z Press
E) Cardio Movement for 40 Seconds
F) 15 Ring Rows
Friday:
QOTD:
Would you rather have body odor you can’t smell or farts you can’t hear?
Strength:
Front Squat
1×5 @ 60%
1×5 @ 70%
2×5 @ 75%
Conditioning:
FOR TIME:
10 Handstand Push-ups
1 Power Clean (135/95)
9 Handstand Push-ups
2 Power Cleans
8 Handstand Push-ups
3 Power Cleans
7 Handstand Push-ups
4 Power Cleans
6 Handstand Push-ups
5 Power Cleans
5 Handstand Push-ups
6 Power Cleans
4 Handstand Push-ups
7 Power Cleans
3 Handstand Push-ups
8 Power Cleans
2 Handstand Push-ups
9 Power Cleans
1 Handstand Push-up
10 Power Cleans
CAP: 15 Minutes
Saturday:
QOTD:
When watching a movie/show, subtitles on or off?
BBG:
Hang Snatch + Behind the Neck Snatch Grip Push Press + Snatch Balance
15 Minutes to build AHAP
Conditioning:
FOR TIME WITH A PARTNER*:
800m Run
30 Muscle-ups
400m Run
60 Push Press (135/95)
800m Run
CAP: 20 Minutes
*Partners must run together but split MU’s and Push Press however
Monday:
QOTD:
What magical creature from the Harry Potter series would you want for a pet?
BBG:
Snatch + Hang Snatch + Overhead Squat
15 Minutes to build AHAP
Conditioning:
FOR TOTAL REPS:
EMOM for 10 Minutes of:
10 Burpees
ME Double-Unders in Time Remaining
Tuesday:
QOTD:
What would be your favorite class at Hogwarts?
Strength:
Back Squats
1×5 @ 60%
1×3 @ 70%
1×2 @ 80%
1×2 @ 90%
1×1 @ 95%
1×1 @ 101-103%
Conditioning:
AMRAP for 12 Minutes of:
50ft Single Arm KB Overhead Walking Lunge (53/35)
20 Toes to Bar
50ft Single Arm KB Overhead Walking Lunge
20 Single Arm KB Push Press
Wednesday:
QOTD:
If you had access to the Room of Requirement, what would you use it for?
BBG:
Push Press + Push Jerk + Split Jerk
15 Minutes to build AHAP
Conditioning:
FOR TIME:
10 Rounds of:
12/9 Cal Row
12 Wall Balls (20/14)
CAP: 18 Minutes
Thursday:
QOTD:
What would your patronus be?
Pump Sesh:
Complete 3 working sets of 8 reps of each:
1a) Pendlay Row
1b) Banded Straight Arm Pushdown
Rest as needed between sets
Then complete 3 working sets of 12 reps of each:
2a) Barbell Curl
2b) Banded Face Pull
Rest as needed between sets
Active Recovery:
3 Rounds @ Conversational Pace of:
2 Minutes Bike
2 Minutes Row
2 Minutes Ski
Friday:
QOTD:
What spell do you think would be the most useful in your daily life?
Strength:
Front Squats
1×5 @ 60%
1×5 @ 70%
2×5 @ 75%
Conditioning:
FOR TOTAL REPS OF EACH:
5 Rounds of:
30 Seconds ME Dual KB Front Rack Box Step-ups (53/35) (20″)
30 Seconds Rest
30 Seconds ME Dual KB Clean & Jerks
30 Seconds Rest
30 Seconds ME Shuttle Runs
30 Seconds Rest
Saturday:
QOTD:
Which magical item from the series would you most like to own?
BBG:
1RM Snatch or 1RM Clean + Jerk
20 Minutes to build AHAP
Conditioning:
“The Chief”
5 Rounds of:
AMRAP for 3 Minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 Minute
Monday:
QOTD:
What is the best brand of toilet paper?
BBG:
Pause Snatch (3 Count Below the Knee)
15 Minutes to build to 3RM
Conditioning:
AMRAP for 10 Minutes of:
5 Shuttle Runs
10 Target Burpees
15 Chest to Bar Pull-ups
Tuesday:
QOTD:
What is the best brand of paper towel?
Strength:
Back Squats
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
Conditioning:
FOR REPS OF EACH:
3 Rounds of:
1 Minute ME Strict Handstand Push-ups
2 Minutes ME KB Snatch (53/35)
1 Minute Rest
Wednesday:
QOTD:
What is the best laundry detergent?
BBG:
Pause Clean and Jerk (3 Count Below the Knee)
15 Minutes to Build to 2RM
Conditioning:
FOR TIME:
3 Rounds of:
10 Power Cleans (95/65)
20 Wall Balls (20/14)
50 Double-Unders
CAP: 12 Minutes
Thursday:
QOTD:
Foaming hand soap or regular hand soap?
Swole Sesh:
Complete 3 working sets of 5 reps of each:
1a) Strict Press @ 75%
1b) Chin-ups
Rest as needed between sets
Then complete 3 working sets of 12 reps of each:
2a) DB Forward Shoulder Raises
2b) DB Reverse Flys
Rest as needed between sets
Active Recovery:
AMRAP for 15 Minutes of:
50 Jump Rope of Choice
20 Walking Lunges
20 Russian KB Swings
20 AbMat Sit-ups
Friday:
QOTD:
Are Bath and Body Works products worth it?
Strength:
Back Squats
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
Conditioning:
FOR TIME:
30 Toes to Bar
20 Push Press (135/95)
20 Toes to Bar
10 Push Press
10 Toes to Bar
5 Push Press
CAP: 15 Minutes
Saturday:
QOTD:
What is a household item you can’t live without?
BBG:
Snatch
20 Minutes to Build to 1RM
Conditioning:
FOR TIME WITH A PARTNER*:
3 Rounds of:
400m Run
8 Bar Muscle-ups
16 Overhead Squats (135/95)
CAP: 18 Minutes
*Partners run together but split BMU and OHS however
