Alive Day

12.23.2003

AMRAP in 21min of:
 12 Wallballs
 23 Double Unders
 12 1arm DB Snatches (70/50)
 23 Box Jumps
 12 Pull-UPs

Thursday

“Volkswagen”

21-15-9 Reps for TIME of:

 Bench Press (BW)

 Pull-UPs

Wednesday

6 Rounds for Load:

 4 Front Squats 

 6 Back Squats

Complete Front Squats and immediately transition to Back Squats. Rest as needed between sets. Start lighter and increase the load every set. 

Coach Dan Campbell Mentality

Tuesday

50-35-20 Reps for TIME:
 HR Push-UPs
 ROW Calories

Monday

For TIME: 

60-50-40-30-20-10 Reps of:

 Box Step-UPs (20”)

 DB Snatches (alternating, 50/30)

FUNday

DEADLIFT: 3-3-3-3-3-3-3

The Deadlift

The deadlift, a fundamental hinging movement pattern, is highly effective for building strength, increasing muscle mass, improving back health, and enhancing athletic performance. Engaging major muscle groups like the glutes, hamstrings, and spinal erectors, the deadlift supports full-body strength and resilience. Regular deadlift training promotes muscle growth and reduces back pain by strengthening the spine and surrounding muscles. It also boosts athletic abilities, improving speed, power, and midline stability essential for sports. By incorporating deadlifts consistently, you can achieve significant improvements in strength, health, and overall fitness.

Thursday

10 Rounds for TIME of: 

   2 Wall Walks

 10 Pistols (alternating)

Wednesday

For TIME:

 ROW 5,000m

Tuesday

12 Days of Christmas

1. Sumo Deadlift High-Pull (75/55)
2. Thrusters (75/55)
3. Push Presses (75/55)
4. Power Cleans (75/55)
5. Power Snatches (75/55)
6. Kettlebell Swings (53/35)
7. Pull-Ups
8. Knees-to-Elbows
9. Box Jumps (24/20)
10. Double-Unders
11. Burpees
12. OH Walking Lunges (45/25)

For TIME. Adding 1 movement per Round

Monday

6 Rounds for TIME of: 

 200m RUN

 20 Box Jumps

 20 Russian Twist 

 20 4-count Flutter Kicks

 

FUNday

5 Rounds for TIME:

   5 Devil Press (50/35)

 10 Pull-UPs

 15 Wallballs

 Anchor RUN 

3 COMMON MOBILITY MISTAKES

Thursday

3 Rounds for TIME:
 35 DB Deadlifts (50/35s)
 35 Hollow Rocks 
 Building RUN

Wednesday

AMRAP in 9min of:

 6 Pull-UPs

 6 Box Overs (30/24)

Tuesday

3 Rounds for TIME of:
 10 Hang Power Cleans*
 1min Hang from Pull-UP Bar
 10 Push Jerks*
 1min Handstand Hold

*155/105 lbs. 

Monday

For TIME:
 100/75cal ROW
 30 Box Jumps
 30 Jumping Pull-UPs
 30 KB Swings (53/35)
 30 Lunges
 30 Knees-2-Elbows
 30 KB Push Presses (53/35)
 30 Hip Extensions
 30 Wallballs
 30 Burpees
 30 Double Unders

MYTHS ABOUT AGING

MYTH #1: OLDER ATHLETES CANNOT GET STRONGER OR IMPROVE THEIR PHYSICAL CAPACITY

MYTH #2: OLDER ATHLETES SHOULD NOT TRAIN AT INTENSITY

MYTH #3: OLDER ATHLETES SHOULD AVOID COMPLEX GYMNASTICS AND WEIGHTLIFTING

MYTH #4: OLDER ATHLETES CAN’T TRAIN HARD BECAUSE THEY HAVE DIMINISHED ABILITY TO RECOVER

FUNday

45min Ruck (45lbs)

Thanksgiving

Wednesday

Push Jerk: 1-1-1-1-1

EMOM for 16min Complete:

 8 Push Press (95/75)

Tuesday

For TIME…

10–9-8-7-6-5-4-3-2-1*

 Squat Cleans (95/75)

*After each set Complete: 

  20 Double Unders

Monday

5 Rounds for TIME of: 

 250m ROW

 10 Burpees

FUNday

For TIME:
Buy In: 400m RUN

5 Rounds of:
 10 Toes-2-Bar
 10 Box Jump-Overs

Cash Out: 400m RUN

Thursday

Back Squat: 5-5-5-5-5

3 Rounds for TIME of: 

 500m ROW

 50 Double Unders

Wednesday

Death by Pull-UPs

5 by 5

4 Rounds of:

 10 GHD Situps

 10 Hip Extensions 

Tuesday

4 Rounds for TIME of: 

 200m RUN

 20 Hollow Rocks 

 20 KB Swings (53/35)

 20 V-UPs

Monday

Linda

10-9-8-7-6-5-4-3-2-1 Reps for TIME:
1 ½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight squat cleans

FUNday

AMRAP in 8min of:
 4 kettlebell snatches, right arm
 4 kettlebell snatches, left arm
 12 medicine-ball cleans

♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball

SLED- Pushes, Drags & Pulls

Thursday

E2MOM for 20min alternate b/n:

 5 Front Squats

 5 Incline Bench Press

Wednesday

4 Rounds for TIME of: 

 200m RUN

 20 4-count Flutter Kicks

 200m RUN

 20 Push-UPs

 200m RUN

 20 Hollow Rocks

Tuesday

IN HONOR OF ALL WHO SERVED

"ARMISTICE"

            Partner WOD

AMRAP in 24min of:

 11 Power Cleans*

 11 Burpees-OVER-Bar

 19 Deadlifts*

 18 Pull-UPs

*135/95 lbs. 

Partition the Reps as you wish

Veterans Day

CHAD1000X                  HERO WORKOUT

Presenting the hero workout “CHAD” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

For TIME:
 1,000 Step-UPs (45/35 lb) (20")

For additional information on the CHAD1000X Hero Workout: https://chad1000x.com

FUNday

My BAD. 

Thursday

21-15-9 Reps for TIME of:
 Deadlifts (225/155)
 Strict Pull-UPs

Wednesday

AMRAP in 20min of:

 20 Burpees
 20 Air Squats
 20 Box Jump-Overs
 20 Air Squats
 20 Toes-2-Bar

Tuesday

2,000m ROW

  then…

E2MOM for 20min alternate b/n:

 5 Push Press/Jerks

 10 GHD Situps + 10 Hip Extensions 

Monday

AMRAP in 10min of:

 5 Front Squats (155/105)

 10 Dips

FUNday

For TIME…

5 Rounds with a Partner:

 25 Double Unders (each)
 20 Toes-2-Bar (total)
 15 Clean & Jerks (total,155/95)
 1000m Row/Run/Ski (total)

Skills!

Thursday

Bench Press: 5-5-3-3-3-1-1-1-1 

Wednesday

5 Rounds for TIME of: 

 400m RUN

 20 1arm KB Thrusters (53/35)

 20 Box Jumps

Tuesday

E2MOM for 20min alternate b/n:

 5 DEADLIFTS*

 5 FRONT Squats*

*Loads= 50% 1RM

Monday

5 Rounds for TIME:

   5 Devil Press (50/35)

 10 Pull-UPs

 15 Wallballs

 Anchor RUN 

How long can you stand on one leg?

FUNday

5 Rounds for TIME:
 1 Rope Climb 
 10 Toes-2-Bar
 1 Rope Climb  
 20 DB Snatches (50/35)

Thursday

Crossover Symmetry

BENCH Program 

Wednesday

For TIME...

 21-15-9-6-3 Reps of:

  Burpees

  Squats

  Push-UPs

  Lunges

  Sit-UPs

Tuesday

BACK Squat: 10-6-4-2-4-6-10

GHD Sit-UPs: 10-10-10

Hip Extensions: 10-10-10

Monday

6 Rounds for TIME of: 

 250m ROW/Ski 

 20 Double Unders 

 10 Wallballs

FUNday

For TIME:
   9 Deadlifts (315/225)
 15 Front Squats (225/155)
 21 Clean & Jerks (135/95)

Thursday

4 Rounds for TIME:
     5 Man-Makers (35/20s)
   15 Wallballs
   Anchor RUN

Wednesday

DEADLIFT: 3-3-3-3-3

For TIME:
 21 Deadlifts (225/155)
 15 Hang Power Cleans (155/105)
   9 Front Squats (115/75)

Resources:
The Deadlift
The Hang Power Clean
The Front Squat

Tuesday

21-15-9 Reps for TIME of:

 In & Out Tire Flips

 Pull-UPs

 Sledge Hammer Strikes

Ill. Deputy Shot in Face Back at Work, Will Use Experience to Train Others

Monday

E1MOM Complete:
 1 Wall Walk
 3 Deadlifts (185/125)
 5 Toes-2-Bar

Every minute, add 2 toes-to-bars.                          AMRAP until failure.

FUNday

10.9.8.7.6.5.4.3.2.1

Pull-UPs

10.9.8.7.6.5.3.4.2.1

Toes-2-Bar

Complete a 12’ Bear Crawl after each set

Police K-9 retires after 8-year career, including taking bullet to neck for owner

Thursday

“The BEAR”

5 Rounds for MAX Load of…

7 Unbroken Sets of:

  1 Power Clean 

  1 Front Squat

  1 Push Press

  1 Back Squat

  1 Push Press (from Back)

Wednesday

4 Rounds for TIME of:

 200m RUN

 20 Thrusters*

 200m RUN

 20 Snatches*

*RX KB= 53/35

Tuesday

E2MOM for 20min alternate b/n:

 10 DB Incline Bench Press

 10 DB Tricep Kickbacks 

Monday

“Filthy 50”

For TIME:

 50 Box Jumps (24/20”)

 50 Jumping Pull-UPs

 50 KB Swings (53/35)

 50 Walking Lunges

 50 Knees-2-Elbows

 50 Push Presses (45/35)

 50 Back Extensions

 50 Wallballs

 50 Burpees

 50 Double-Unders

Down goes Bama!

FUNday

4 Rounds for TIME of: 

 400m RUN

 10 Toes-2-Bar

 20m Lunges

 10 Pull-UPs

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