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4/1/19-4/7/19

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Monday
Afterburn
Rower Set Rotation
AMRAP X
Row 300m
Burpee Man Makers
Wall Ball Toss
KB Goblet Squat
Group 400m Run

Tuesday
Strength
a1)Neutral Grip DB Bench 4×10
a2)4×5 WTD Push Up

Cond.
AMRAP20
Run 400m
20 Squat Cleans 95/65
15 Pull Ups

Wednesday
Strength
5×5 Block Deadlift @ 75-85% of 1RM

Cond
Chipper
100 Double Unders
75 Russian KB Swings 53/35
50 Ring Push Ups
25 Box Jumps 30/24
50 Ring Push Ups
75 American KB Swings
100 Double Unders

Thursday
Strength/Skill
Snatch Complex
2 Tall Man Snatch
2 Power Position Snatch
2 Hang Power Snatches

Cond.
Team DT (Teams of 2)
Partners Rotate Through Each Move
10 Rounds
12 Deadlift 155/105
9 Hang Cleans
6 Push Jerks

Ex: A does deadlift B does clean A does Push Jerks etc

Friday
Strength
a1)10×10 Zohman Curl
a2)10×10 Band Pull Apart

Cond.
Track Day
6x400m
Rest 2 Min MANDATORY

AFTERBURN
COME GET SOME

3/25/19-3/30/19

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Monday
AFTERBURN

Tuesday
Strength
Dynamic Back Squat
5,5,5,3,3,3

Cond.
For Time
5 Rounds
5 Hang Cleans 135/95
10 Burpees Over Bar
THEN
4 Rounds
5 S-2-Oh
10 Burpees Over Bar

Wednesday
Strength
5x|E3M
10 Unbroken Power Cleans

Cond
EMOM 20
M1: 50 Double Unders
M2: 45s|Max Chin Ups
M3: 45s|Max Box Jumps
M4: Run 200m

Thursday
Strength
Superset
a1)Deficit Deadlift 4×8
a2)Rev Grip Bent Over Row 4×10

Cond
For Time
100 Thrusters
Every 90sec 4 Burpees

Friday
Strength
Superset
a1)4×10 Bench Press
a2)4×15 Hammer Curl
a3)4×15 OH Ring Tri Ext

Cond.
21-15-9
Clean & Jerk 115/75
C-2-B Pull Ups
[Scale 2:1 Ring Row]

Saturday
AFTERBURN
COME GET SOME
OPEN TO THE PUBLIC

 

3/18/19-3/23/19

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Monday
Strength
a1)4×10 Back Squat
a2)4×10 Band GM 3,3

Cond.
AMRAP20
Run 400m
21 Deadlifts 225/135
21 Box Jumps 24/20
Run 200m
15 Deadlifts
15 Box Jumps
Run 100m
9 Deadlifts
9 Box Jumps

Tuesday
Strength
a1)4×8 Power Clean
a2)4×8 Push Jerk

Cond.
15 Min Cap
50-40-30-20-10
Double Unders*
Sit Ups
THEN
10-20-30-40-50
Double Unders
V-Up
*No Singles Allowed. Must attempt double unders.

Wednesday
Strength
a1)5×5 Bent Over Row 3,3,1
a2)5×5 Wtd Pull Up

Cond.
2 RFT
Run 800m
50 WB Shots 20/14
50 Burpees
50 Russian KB Swings 70/53

Thursday
Strength
a1)4×8 Sumo Deadlift
a2)4×8 Bench Reverse Hyper

Cond.
EMOM15
O: 40s[10 Alt DB Snatch 50/35 + Max Toes-2-B]
E: 40s Max Hang Power Cleans 135/95

Friday
Strength
a1)10×10 Curl
a2)10×10 Tricep Ext

Cond.
AMRAP 18
100m Sled Drag
12 Renegade Rows
10 Ring Dips
8 DB Front Squats

Saturday
AFTERBURN 60

PR WEEK Cycle 1

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Welcome to PR week.  For the last 6 weeks we have focused on Front Squat/Power Snatch/Bench/Deadlift
Now it’s time to cowboy up and put up some new numbers!

Monday
Strength
Front Squat
5r @ 50%
4r @ 70%
3r @ 90%
2r @ 100%
2r @ 101-105%

Cond.
21-15-9
Alt DB Snatch 50/35
Burpees over DB
THEN
Run 800m

Tuesday
Strength
Bench Press
5r @ 50%
4r @ 70%
3r @ 90%
2r @ 100%
2r @ 101-105%

Cond.
For Time
100 Hang Power Cleans 75/55*
*7 HR Push Ups Top Of Every Min

Wednesday
Strength
Snatch
5r @ 50%
4r @ 70%
3r @ 90%
2r @ 100%
2r @ 101-105%

Cond.
For Time
30 Snatches 135/95

Thursday 
Strength
Deadlift
5r @ 50%
4r @ 70%
3r @ 90%
2r @ 100%
2r @ 101-105%

Cond.
AMRAP 12
10 S-2-Oh 145/100
8 Box Jump Overs 24/20
6 Dips

Friday
CLANGIN & BANGIN’
Superset 1
4x25m Sled Facepull
4×20 KB Curls

Superset 2
3×60′ SB Lunge
3×10 SB Squats

Superset 3
3×20 Bent Over BB Row
3×20 Band Pull Apart

Cond. 
2min Max Watt Row
2min Max Double Unders
2min Max Toes-2- Bar

Saturday
Strength
Axle Bar Complex
1 Deadlift
1 Clean
1 Hang Clean
2 Shoulder 2 Overhead

Cond.
Acetone Strike Back!
AMRAP15
10 Thrusters 75/55
10 Alt Lunges
10 Snatches

2/4/19-2/19/19

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DELOAD WEEK – We are at the end of our strength cycle.  The loads this week will be lighter. Next week, we will test our new maxes.

Monday
Strength
4×10 Front Squat @ 50% 2RM

Cond.
10-9-..2-1
Thrusters 75/55
Burpees Over Bar
Run 100m After Ea Rd

Tuesday
Strength
Bench Press
4×8 @ 50% 2RM

Cond.
5 RFT
50 Double Unders
15 Toes-2-Bar
10 KB Swings 70/53

Wednesday
Strength
Snatch
4×5 @ 50% 2RM

Cond.
20 Min
Run 1 Mi
AMRAP w/remaining time
3 Hang Cleans 185/130
3 S-2-OH

Thursday
Strength
Deadlift
4×6 @ 50% 2RM

THEN

Find 3RM Back Squat

Cond.
3RFT
50m Uneven Farmers Carry M:70KB+50DB|W:53KB+35DB
12 Alt DB Snatches
10 KB Goblet Squats

Friday – Spectra Happy Hour
Strength
5×5 Close Grip C-2-B Pull Ups
5×10 Ring Oh Tricep Ext

Cond:
Teams of 2
AMRAP 18
Partner A: Runs 300m
Partner B: Performs what Partner A calls out.
SWITCH

Saturday
GYM CLOSED
Women’s Self Defense Community Workout

1/21/19-1/26/19

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Monday
Strength
Front Squat
4×3-75%,80%,80%,85%

Cond.
5 RFT
5 Clean & Jerks 135/95
10 Lateral Burpees Over Bar

Tuesday
Strength
Bench Press
4×4 – 70%,70%,75%,80%

Cond.
AMRAP 20
Run 400m
Max UB Pull Ups
30′ Bear Crawl

Wednesday
Strength
Snatch
4×3-75%,80%,80%,85%

Cond.
Teams of 2
300 Double Unders | Scale 600 Singles
150 Push Ups
75 Back Squats 95/65
35 Strict Press

Thursday
Strength
Deadlift
4×4 – 70%,70%,75%,80%

Cond.
AMRAP 15
A:Run 200m
B:Max Stone-2-Shoulder

Friday
Strength
3×21’s BB Curls
3×20 OH Band Tri-Ext

Cond.
21-15-9
Deadlift 315/225
Box Jump 30/24

Saturday
Strength
3×10 Back Squat
3×10 Sumo Deadlift

Cond
Helen vs Isabel
3 RFT
10 Snatches 135/95
Run 400m
21 KB Swings 53/35
12 Pull Ups

1/7/19-1/12/19

By: 0

Monday
Strength
Front Squat
8,4,2,4,8 – (50%,65%,85%,70%,65%)

Cond.
3 Rounds
21-15-9
Thruster 45/45
Ring Row
Rest 1:1 After Each Round

Tuesday
Strength
Bench Press
4×4 – (65%, 2 @ 70%, 75%)

Cond.
AMRAP 16
Run 200m
5 Deadlifts 315/225
10 B.O.B.
Max Unbroken Hand Release Pushups

Wednesday
Strength
Snatch
8,4,2,4,8 – (50%,65%,85%,70%,65%)

Cond.
5 RFT
50 Double Unders : Scale 100 Singles
20 Alt DB Snatches 50/35

Cash Out
30 Toes-2-Bar | Scale 60 Hanging Knee Raises

Thursday
Strength
Deadlift
4×4 – (65%, 2 @ 70%, 75%)

Cond.
AFAP
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 95/65
S-2-OH

Friday
Cond.
Run 800m
30 Box Jumps 30/24
60 Russian KB Swings 70/53
30 Burpees
Run 800m w/KB

Weekend Pump
Superset x 3
12 KB Curls
10 B.O. KB Row w/Rotation

Saturday
Cond.
20 Min
800m Sled Drag
w/ remaining time
Max Clean & Jerks 185/135

12/10/18-12/15/18

By: 0

Monday
Strength
5 Rounds | Every 2 Min
Max Strict Press
Max Push Press

Cond.
AMRAP 18
10 Clean & Jerks @ 135/95
10 Pull Ups

Tuesday
Strength
3×10 Back Squat

Cond.
9-7-5
Deadlift 335/235
27-21-15
Burpee Over Bar

Wednesday
Strength
5×4 Hang Power Snatch

Cond.
For Time
50 Double Unders
50 Alt DB Snatch 50/35
40 Double Unders
40 WB Shots 20/14
30 Double Unders
30 Alt DB Snatches
20 Double Unders
20 WB Shots
10 Double Unders
10 WB Shots
[Scale: 2:1 Doubles]

Thursday
Strength
Find 1RM Thruster
Must Clean From Floor

Cond.
AMRAP 31
Run 600m
20 Thrusters @ 40% 1 RM
15 Hang Cleans
10 Toes-2-Bar

Friday
Strength
Find 2RM Axe Bar Deadlift

Cond.
20 Min
Every 2 Min
Odd: 100m Sled Drag
Even: 4 Heavy DB Cleans + 8 Burpee Box Jumps

Saturday
SPECTRAVERSAY!!!
Come to the gym and celebrate Spectra turning 5 years old!!!
Bring your best dish + friends and family.  We will have tons of games and some cool prizes to win! 

3PM – 6PM at The Gym! Come party! 
Yes there will be mimosas!

——–
But First
Strength
Pump Sesh
Superset 1
10×10 DB Bench Press
10×10 Bent Over BB Row

Superset 2
5×10 Romanian Deadlift
5×10 Goblet Squat

For Time
Either
Row 500 | Run 400  | Bike 800
60 Alt KB Swings
60 V-ups
60 Ball Slams
Row | Run | Bike

Pick a different cardio component

WINTER BUDDY BASH!

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WELCOME TO OUR WINTER BUDDY BASH!  WE ARE EXCITED TO HAVE YOU CHECKOUT WHAT WE DO.  

WE HAVE ONLY 2 RULES
1. HAVE FUN
2. BE SAFE

Monday
Strength
a1)4×10 Bent Over DB Row
a2)4×10 KB Upright Row

Cond.
For Time
Run 400m
100 Shoulder-2-Overhead
Run 400
18 Min Cap

CASHOUT – 150 Banded Bicycle Crunches

Tuesday
Strength
a)4 Min To Complete 100 Barbell Curls
b)4 Min to Complete 100 Band Tricep Overhead Extensions

Cond.
Teams Of 2
150 WB Shots
100 KB Deadlifts
50 Strict Pull Ups [Scale 100 Ring Rows]

Wednesday
Strength
3×8 Close Grip Bench Press

Cond
5 Rounds
10 Plate Ground-2-Overhead
10 Plate Burpees

Thursday
Strength
4×10 Back Squat

Cond.
21-15-9
DB Thrusters
Walking Lunge
Team 200m Run
Example: Partner A does 21 Thrusters and 21 Lunges then tags Partner B. Partner B does 21 Thrusters and 21 Lunges.
Then both partners go for a 200m Run then start 15

Friday
Strength – Post Workout
3×10 Arnold Press

Cond.
For Time
150 Russian KB Swings
*Top Of Every Minute 6 V Ups

Saturday
Two Team Class Workout
20 Min
Row 200 Calories
150 A-Burpees
150 Medball Situps
150 Box Step Overs w/Medball

SWOLEvember Week 4

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Monday – Leg Day
4×15
a)Deadlift – 30-40%
b)Elevated Goblet Squats
c)Lunges
d)Jump Squats

Cond
Teams of 2
2Rounds
400m Run
20 KB Swings + 20 KB Goblet Walking Lunges 53/35
100m Farmers Carry

Athlete 1 will Run 400 then Athlete 2 will run.
Athlete 1 well do KB Swings + Lunges Athlete 2 will do the same
etc

Tuesday – Back Day
4×15
a)Close Grip Ring Row
b)Band Upright Row
c)Chest Support DB Rows
d)DB Shrugs

Cond.
5 Power Cleans 155/105
10 Burpees Over Bar

Wednesday – Chest Day
4×15
a)DB Bench Press
b)Incline Push Ups
c)Band Push Ups
d)Band Pec Deck

Cond.
For Time
50-40-30-20-10
S-2-O 75/55
Double Unders {Scale 3:1 Singles}

Thursday – Shoulders
4×15
a)BB Strict Press
b)Behind Neck Military Press
c)Front Plate Raise
d)Band Pull Apart

Cond.
AMRAP13
5 Deadlifts 315/225
8 Box Jumps 30/24
Run 200m

Friday – Bi’s & Tri’s 
4×15
a)Heavy DB Hammer Curls
b)BB Curls
c)Dips
d)Band Tri Pull Downs

Cond.
EMOM14
E: 30s|4 Heavy DB Snatches + Max Burpees
O:30s|15 WB Shots 20/14

SATURDAY 
OPEN GYM
Use this time to make up a day you missed.  Work on a lift or get some cardio in!
GET BETTER!

Suggestion
A1)4×8 Box Squat
A2)4×8 Romanian Deadlift

Cond.
3RFT
30 KB Swings
15 Toes 2 Bar
Run 400m *
THEN
100 KB Curls
THEN
200 Russian Twists

*Must Row 500m /400m in one of the rounds