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week 3 of 6: the rebuild - AMRAPS!

Mon 06/01/20

5 x 3 Bench Press (increasing weight)

AMRAP in 8 minutes of:
15 Wallballs 20#/14#
30 Double Unders

Tues 06/02/20

5 x 3 Back Squat (increasing weight)

AMRAP in 12 minutes of:
10 Burpees
12 Box Jump-Overs 24″/20″
15 KB Swings (American) 53#/35#

6:30pm Women’s Workout Class with Coach Paula

Wed 06/03/20

AMRAP in 3 minutes of:
5 Medball Lunges, R shoulder
5 Medball Lunges, L shoulder
10 Hollow Rocks
<1 minute rest>
AMRAP in 3 minutes of:
10 Medball Slams
10 Medball Candlesticks
<1 minute rest>
AMRAP in 3 minutes of:
10 Medball OH Box Step-Ups 24″/20″
10 Medball Slam Burpees
<1 minute rest>
AMRAP in 3 minutes of:
10 Medball Thrusters
10 Push Ups

Total ALL reps for score

Thurs 06/04/20

5 x 3 Strict Press

AMRAP in 10 minutes of:
5R/5L, alt. Plank KB Drag-Through 53#/35#
10 KB Sumo Deadlift High Pull
15 Sit Ups

6:30pm Mapogos Barbell Olympic Lifting

Fri 06/05/20

5 x 3 Deadlift (increasing weight)

AMRAP in 10 minutes of:
10 Plate Ground-to-OH 45#/25#
5R/5L Lunge w/ Plate Rotation
30 Double Unders

Sat 06/06/20 / Sun 06/07/20

Saturday:
**Please Note** There will be no 8:30am Human Movement Class Saturday June 6th
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 2 of 6: the rebuild

Mon 05/25/20

**Please note our shortened Memorial Day schedule:
6:30am Class
7:30-10:00am Open Gym
10:00am Class
11:00am Gym Closed**

“Hidalgo”
for time:
2 mile run
(rest 2 minutes)
20 Squat Cleans 135#/95#
20 Box Jumps 24″/20″
20 OH Walking Lunges 45#/25#
20 Box Jumps
20 Squat Cleans
(rest 2 minutes)
2 mile run

**A scaled version (“Half-dalgo”) will be available**

Tues 05/26/20

2 x 5 Back Squat (increasing weight)
3 x 3 Back Squat (increasing weight)

AMRAP in 10 minutes of:
10 Medball Sit-Ups w/ OH Press, 20#/14#
15 Medball Thrusters
20 (10 R shldr/10 L shldr) in -place Medball Lunges

6:30pm Women’s Workout Class with Coach Paula

Wed 05/27/20

2 x 5 Bench Press (increasing weight)
3 x 3 Bench Press (increasing weight)

AMRAP in 10 minutes of:
20 Push Press 45#/35#
15 KB Swings (American) 53#/35#
10 Box Jump-Overs 24″/20″

Thurs 05/28/20

2 x 5 Deadlift (increasing weight)
3 x 3 Deadlift (increasing weight)

AMRAP in 8 minutes of:
10 Push Ups
8 KB Burpee Deadlifts 53#/35#
6 2KB Front Rack Squats

6:30pm Mapogos Barbell Olympic Lifting

Fri 05/29/20

2 x 5 Strict Press (increasing weight)
3 x 3 Strict Press (increasing weight)

2 rounds of:
1 min. max rep Wallballs 20#/14#
1 min. rest
1 min. max rep Double Unders
1 min. rest
1 min. max rep Burpees
1 min. rest
(total all reps for score)

Sat 05/30/20 / Sun 05/31/20

Saturday:
**Please Note** There will be no 8:30am Human Movement Class Saturday May 30
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 1 of 6: the rebuild

Mon 05/18/20

3 x 5 Back Squat (increasing weight)
2 x 3 Back Squat (increasing weight)

AMRAP in 10 minutes of:
10 Medball Sit-Ups w/ OH Press
10 (5R/5L) in-placeĀ  Medball Lunges w/ torso rotation
10 Medball Slam Burpees

Tues 05/19/20

3 x 5 Strict Press (increasing weight)
2 x 3 Strict Press (increasing weight)

AMRAP in 8 minutes of:
5R/5L Plank KB Drag-Through + Push Up, 53#/35#
15 KB Swings (American) 53#/35#

6:30pm Women’s Workout Class with Coach Paula

Wed 05/20/20

AMRAP in 15 minutes of:
15 Wall Balls 20#/14#
30 Double Unders
400m run/500m row

Thurs 05/21/20

3 x 5 Deadlift (increasing weight)
2 x 3 Deadlift (increasing weight)

AMRAP in 8 minutes of:
5 Strict Pull Ups/Pull Up progressions
10 Box Jumps 24″/20″
15 Plate Ground-to-OH 45#/25#

6:30pm Mapogos Barbell Olympic Lifting

Fri 05/22/20

3 x 5 Bench Press (increasing weight)
2 x 3 Bench Press (increasing weight)

4 rounds for time of:
20 Thrusters 45#/35#
20 Sit Ups
200m run/250m row

Sat 05/23/20 / Sun 05/24/20

Saturday:
**Please Note** There will be no 8:30am Human Movement Class Saturday May 23
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

Gym Closed

Mon 05/04/20

Gym closed until at least May 15 due to statewide coronavirus prevention measures.
Stay safe and healthy – We’ll see you soon!

Tues 05/05/20

(gym closed)

Wed 05/06/20

(gym closed)

Thurs 05/07/20

(gym closed)

Fri 05/08/20

(gym closed)

Sat 05/09/20 / Sun 05/10/20

(gym closed)

week 4 of 6: the buildout pt. 2

Mon 03/23/20

Closed – City of Tucson Coronavirus preventative measures

Tues 03/24/20

Closed – City of Tucson Coronavirus preventative measures

Wed 03/25/20

Closed – City of Tucson Coronavirus preventative measures

Thurs 03/26/20

Closed – City of Tucson Coronavirus preventative measures

Fri 03/27/20

Closed – City of Tucson Coronavirus preventative measures

Sat 03/28/20 / Sun 03/29/20

Closed – City of Tucson Coronavirus preventative measures

week 3 of 6: the buildout pt. 2

Mon 03/16/20

5 x 2 Back Squat

4 Tabata cycles (:20/:10)
Double Unders
<30 sec. rest>
4 Tabata cycles
Plate Ground-to-OH 45#/25#
<30 sec. rest>
4 Tabata cycles
Box Jump-Overs 24″/20″
<30 sec. rest>
4 Tabata cycles
calorie row
<total all reps for score>

Tues 03/17/20

AMRAP in 20 minutes of:
500m row
8 Push Ups (on KB handles)
8 2KB Swing Clean to Press 53#/35#
turf lap 2KB front racked Carry
400m run

6:30pm Women’s Workout Class with Coach Paula

Wed 03/18/20

**Gym closed until April 1st due to Coronavirus measures**

Thurs 03/19/20

**Closed**

Fri 03/20/20

**Closed**

Sat 03/21/20 / Sun 03/22/20

**Closed**

week 2 of 6: the buildout pt.2

Mon 03/09/20

5 x 5 Bench Press

2 two-minute rounds of:
200m run
max reps KB Swing (American) 53#/35#
(no break between rounds)
<1-minute recovery>
2 two-minute rounds of:
250m row
max reps Double Unders
(no break between rounds)
<1-minute recovery>
2 two-minute rounds of:
15 Burpees
max reps Medball Slam 20#/14#
(no break between rounds)
<total ALL reps for score>

Tues 03/10/20

5 x 5 Back Squat

AMRAP in 10 minutes of:
250m row/200m run (alternating)
12 KB Deadlifts 53#/35#
turf-length 2KB OH Carry
12 KB Sumo Deadlift High Pull
turf-length 2KB OH Carry

6:30pm Women’s Workout Class with Coach Paula

Wed 03/11/20

2x through the following sequence:
AMRAP in 3 minutes of:
turf-lap Sled Push 150#/90#
12 Box Step-Ups 24″/20″
<one-minute recovery>
AMRAP in 3 minutes of:
8 Toes-to Bar
15 calorie row
<one-minute recovery>
AMRAP in 3 minutes of:
10 Plate Ground-to-OH 45#/25#
20 Plate OH Walking Lunges
<one-minute recovery>
(total ALL reps for score)

Thurs 03/12/20

5 x 2 Strict Press

“Jackie”
for time:
1000m row
50 Thrusters 45#/35#
30 Pull Ups
(beat your time from 12/30/19)

6:30pm Mapogos Barbell Olympic Lifting

Fri 03/13/20

5 x 2 Deadlift

AMRAP in 8 minutes of:
6R/6L medball shouldered Box Step Ups
(alternating each rep: step up w/ R leg, MB on R shldr; step up w/L leg, MB on L shldr)
40 Double Unders

Sat 03/14/20 / Sun 03/15/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 1 of 6: the buildout pt. 2

Mon 03/02/20

5-3-3-1-1-1 Back Squat

3 rounds of:
1 min. max reps Wallballs 20#/14#
<1 min. rest>
1 min. max reps Double Unders
<1 min. rest>
1 min. max calorie row
<1 min. rest>
record total reps for each exercise (3 totals)

Tues 03/03/20

5x 5R/5L KB Floor Press & Roll
-superset with-
5x max reps dips (ring/bar/box/bench)

16 Tabata rounds (8 minutes), alternating, of:
Push Press 45#/35#
Box Jump-Overs 24″/20″
Burpees
KB Swings (Russian) 53#/35#

6:30pm Women’s Workout Class with Coach Paula

Wed 03/04/20

5 x 5 Deadlift

AMRAP in 10 minutes of:
10 Box Step Ups 24″/20″
10 hanging Knee Lift w/ crunch
12 Medball Slams 20#/14#

Thurs 03/05/20

AMRAP in 20 minutes of:
200m run
parking lot-length 2KB Farmer Carry 53#/35#
parking lot-length 2KB front-racked Carry
250m row

6:30pm Mapogos Barbell Olympic Lifting

Fri 03/06/20

5 x 5 Strict Press

“Double Dragon”
for time:
(descending/ascending rep ladder)
10-9-8…1 Power Clean 135#/95#
1-2-3…10 Pull Ups
(10 Power Cleans, 1 Pull Up; 9 Power Cleans, 2 Pull Ups, etc.)

Sat 03/07/20 / Sun 03/08/20

Saturday:
**Please Note: There will be no Human Movement class this Saturday March 7th**
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 6 of 6: The Buildout

Mon 02/24/20

5 x 5 Back Squat
-superset with-
5x max reps strict Ring Rows

AMRAP in 8 minutes of:
6 Medball Box Step-Ups, medball on R shoulder
6 Medball Box Step-Ups, medball on L shoulder
12 Medball Slams
12 Toes-to-Post

Tues 02/25/20

5-3-3-1-1-1 Strict Press

8 Tabata Rounds (4 minutes) of:
Russian KB Swings 53#/35#
Double Unders
<1 minute recovery>
8 Tabata Rounds (4 minutes) of:
Burpees
max calorie Row

6:30pm Women’s Workout Class with Coach Paula

Wed 02/26/20

5 x 2 Deadlift

AMRAP in 15 minutes of:
turf-lap Sled Push 120#/70#
200m run/250m row
turf-lap 2KB front-rack Carry 53#/35#
200m run/250m row

Thurs 02/27/20

5 x 5 Bench Press

“Helen”
3 rounds for time:
400m run
21 KB Swings (American) 53#/35#
12 Pull Ups
(beat your time from 1/14/20)

6:30pm Mapogos Barbell Olympic Lifting

Fri 02/28/20

AMRAP in 4 minutes of:
25 calorie row
20 Power Cleans 135#/95#
15 Burpee Box Jump-Overs 24″/20″
<4 minute recovery>
AMRAP in 4 minutes of:
25 calorie row
20 Power Cleans 115#/80#
15 Burpee Box Jump-Overs
<4 minute recovery>
AMRAP in 4 minutes of:
25 calorie row
20 Power Cleans 95#/65#
15 Burpee Box Jump-Overs

Sat 02/29/20 / Sun 03/01/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 5 of 6: The Buildout

Mon 02/17/20

5x 5R/5LĀ  KB Floor Press & Roll
-superset with-
5x 5R/5L KB Side-Plank Press

four 3-minute rounds of:
odd: AMRAP in 3 minutes of:
8 Burpees
10 Plate Ground-to-OH 45#/25#
30 Double Unders
even: max effort 500m row
(1 minute recovery between rounds; score rounds & reps completed, both row times & split time)

Tues 02/18/20

5 x 5 Deadlift

AMRAP in 10 minutes of:
10 Toes-to-Bar
10 Burpee Box Jump-Overs 24″/20″
turf-lap 2 KB front-rack Carry 53#/35#

6:30pm Women’s Workout Class with Coach Paula

Wed 02/19/20

5-3-3-1-1-1 Thrusters

16 Tabata rounds (8 minutes) of (alt.):
Jumping Lunges (alt. R/L)
KB Swings (American) 53#/35#
Situps
max calorie Row

Thurs 02/20/20

25 minute Grind
AMRAP in 25 minutes of:
turf-lap Sled Push 150#/90#
15 Box step-Ups 24″/20″
parking lot-lap 2KB Farmer Carry 53#/35#
200m run/250m row

6:30pm Mapogos Barbell Olympic Lifting

Fri 02/21/20

5 x 2 Strict Press

two 2-minute rounds of:
200m run
max reps Double Unders
2 min. recovery, then…
two 2-minute rounds of:
20 Wallballs 20#/14#
max reps Medball OH Walking Lunges R/L
2 min. recovery, then…
two 2-minute rounds of:
250m row
max reps Back Squat 205#/145#
(taken from rack)
(score total reps from each segment separately)

Sat 02/22/20 / Sun 02/23/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting