SD Workouts 040626
Yoga meets at 12:30 on Wednesday
Monday w/ Ben
Strength: E3M
5 Back Squats
The Fun: Don’t Go Chasing Waterfalls
12 DB Curl & Press
15 DB Quad Squat
18/10 Russian Twists (45#/25#)
Bush Run
Tuesday w/ Ricardo
The Fun: 20:00 AMRAP
4 Chest to Bar Pull Ups or Jumping Pull Ups
6 DB Snatch in a row p/ Arm
8 Box Jump Overs or Step Overs
*Every 4:00: Redline Run (a Distance that comes in around 2:00)
Wednesday Yoga w/ Emily
Yoga meets for the final time at 12:30pm!
Thursday w/ Ricardo
The Fun: 3 RFT (20:00 co)
24 Sit Ups
And then,
18 - 12 - 6
Alt Lunges (or Jumping Lunges)
6 Kb Sumo Deadlift High Pulls
And then,
Third Floor Stairs
Friday w/ Ricardo
Our Last Class meets at 11:30am Only
Strength: 4-5 Attempts at Heavier Weight
1 Rep Hang Power Clean
+ 16 Russian Twists after each heavier attempt
The Fun: Coaches Choice
SD Workouts 033026
Yoga meets at 1:30 on Wednesday this week due to catered lunch!
Monday
Classes meet at 11am, Noon, and 2pm w/ Ben
500m/400m Row
80 Russian Twists (25#/15#)
70 Air Squats
60 Shoulder Taps
50 Sit Ups
40 Box Step Ups
30 Toes To Bar
20 Push Ups w/ 1 Tap
10 Pull Ups
500m/400m Row
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
The Fun: 4 RFT
Redline Run
6 DB Push Press
12 DB Front Squats
The Extra Work: 3x You Go, I Go
15/10 “UB” Deficit C2G Push Ups
18 Alternating Dumbbell Curls
Wednesday Yoga
Yoga w/ Emily meets at 11:30am
Thursday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Strength: E3M
10 DB Bench Press
+ 5 Back Squats
The Fun: 10:00 AMRAP (Goal is 4-5 Rounds)
16 Rotational Slam Balls
3rd Floor Stairs
Rest 1:00 or While Your Partner Works
Friday - No Classes - Good Friday Holiday
Black Wolf has classes with Ricardo at 8am and 9:30am if you’d like to jump in! Ricardo is running the show.
SD Workouts 032326
Yoga meets at 1:30 on Wednesday this week due to catered lunch!
These knees did not used to do this. Leandro has worked hard to reclaim the use of his knees and he is back to playing tennis and squatting well!
Monday
Classes meet at 11am, Noon, and 2pm w/ Ben
WU:
6/4 - 12/8 - 18/12
Calorie Row
1 Wall Climb
100 Single Unders
Skill Pill: 15:00 EMOM
1) 3 Handstand Push Ups or 2 Full ROM Negatives or 3 Kick Ups
2) 20 Double Unders (or :40 of Practice)
3) 15/12 Cal Row
[4) If more than 18 athletes: 15 Sit Ups
The Fun: 3-5x
20 Sit Ups
10 EB Upright Row to Strict Press (No Hips. Lighter May Be BetteR)
2 Wall Climbs
Suit Case Carry Down & Back
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Strength: Back Squats
E3M
3 Pause + 2 Back Squats
2 + 3
1 + 4
And then,
2x3 Back Squats
The Fun: E3M x4
:30 p/ Leg: 10 Split Squats (1 Leg p Round) - Can be weighted
*If you are not able to collect reps for the full :30, simply hold position without locking out the leg. Just move when you can.
And Then,
10 OH Kb Swings (70#/53#)
7 Burpee Box Jump Overs (24”/20”)
Wednesday Yoga w/ Emily
Yoga meets at 12:30pm w/ Emily
We are doing the February Yoga Mat Giveaway Today! If you came to at least 1 yoga session in the month of February then your name has been entered to win a brand new yoga mat!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Stamina: 2 RFT
20/14 Cal Row (1:00 Max Effort)
3rd Floor Stairs
Rest 2:00
10/7 Cal Bike
Redline Run
Rest 2:00
The Fun: 12:00 AMRAP
4 Toes to Bar or Leg Raises
8/6 Alt Plate Push Ups
12 Russian Twist
Friday
Class meets at 11:30am w/ Ricardo
The Fun: For Time
21 - 18 - 15 - 12
DB Flat Bench (Same weight across all 4 sets)
+ Remainder as C2B Pull Ups or Jumping C2B Pull Ups
Bush Run Down
Bush Walk Back
And then, before the Extra Work
Complete the remainder of 45/30 C2B Reps subtracting the number done in the workout
Extra Work: 3-5x
20/14 “UB” Tricep Push Ups
10-15 Seated Supinated DB Curls
Rest ~1:30
SD Workouts 031626
Yoga meets at 1:30 on Wednesday this week due to catered lunch!
These knees did not used to do this. Leandro has worked hard to reclaim the use of his knees and he is back to playing tennis and squatting well!
Monday
Classes meet with Ben at 11am, Noon, and 2pm
Strength: E3M x4
2 Pause Squats + 3 Back Squats
The Fun: 10:00 AMRAP
1-2-3-4-5-6-7-8-9-10-9-8
Kb SDHP (53#/35#)
OH Sit Ups
Tuesday
Classes meet with Ricardo at 11am, Noon, and 2pm
Strength: E3M x4
20 Alt Gorilla Rows
+ 10 Barbell Bench Press
Seadrill Classic: “Annie” (12:00 co)
50-40-30-20-10
Shoulder Taps
AbMat Sit Ups
Wednesday Yoga w/ Emily (actually Emma this week)
Yoga meets at 12:30pm in the Seadrill Gym
We will be doing the drawing for the Manduka yoga mat NEXT Wednesday when Emily is back!
Thursday
Classes meet with Ricardo at 11am, Noon, and 2pm
3x
20 Alt DB Snatch
10 Cal Bike
Rest 1:00
And then,
3x
20 UB Single Tap Push Ups*
Gate Run
Rest 1:00
And then,
3x
20 Russian Twists
10 Plate Burpees
Rest 1:00
Friday
Class meet with Ricardo at 11:30am
The Fun: 24:00 AMRAP
Redline Run
6 - 12 - 18 - 24 - +6
Alternating Front Rack Stepback Lunges (95#/65#)
12 Toes to Bar
SD Workouts 030926
Yoga meets at 1:30 on Wednesday this week due to catered lunch!
Monday
Classes meet at 11am, Noon and 2pm with Ben
The Fun: “Switch”
2 Rounds
2x :90 p Station w/ 1:30 Between Stations
@0:00
10/7 Cal Row
+ Max Sit Ups
@4.30
5 Burpee Box Jumps
+ Max Step Overs
@9:00
10/6 Cal Bike
+ Max Alt DB Snatch
2nd Round Begins at 15:00
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Stamina: 16:00 AMRAP
Bush Run
+ 3rd Floor Stairs
*Time check each time you pass the door. Cannot start a new section of the run within :30 of the end of the AMRAP.
The Fun: 5 RFT
8 OH Sit Ups (35#/25#)
12 Eye Level Swings (70#/44#)
16 Jumping Lunges
Rest 1:00
Thursday - 11am, Noon, and 2pm w/ Ricardo
Strength & Conditioning
Strength: E3M x4
7 Bench Press
The Fun: 12:00 AMRAP
Short Track Bear Crawl
10 Pull Ups
Bush Run
Friday - 11:30am Only w/ Ben
CrossFit
Strength: E3M x5
3 - 2 - 1
Hang Power Cleans
+ 1 Push Jerk
The Fun: 3 RFT
15 EB Push Press
12 EB Thrusters
9 EB Front Squats
30 Sit Ups
SD Workouts 030226
Yoga meets at 12:30 on Wednesday this week!
Monday
Classes meet at 11am, Noon, and 2pm w/ Ben
Bush Run
And then, 3x
10 Easy OH Kb Swings
5 Floor Angels (Shoulders)
5 Supermans w/ 3 Count Squeeze
10 Lemon Squeezers
Prep:
3x :10 Bench Bridges w/ :03 Rest
10 Heel Raises
+ 10 Heel Clicks
The Fun: 20:00 AMRAP
6 Single Arm DB Snatch (1 Arm)
12 Sit Ups
6 Suitcase Lunges p Leg (Same Side)
Repeat Opposite Side
Rest 2:00
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Strength:
5 Rep Max Thruster (from the rack)
The Fun: 14:00 AMRAP
7 Box Jumps
14 Rotational Slam Balls
Redline Run
Rest 1:00
Wednesday Yoga w/ Emily
Yoga meets at 12:30pm this week!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Stamina: Row + Run
3x
400m/300m Row
+ Redline Run
w/ 2:00 Rest
The Conditioning: 5:00 AMRAP
5 - 10 - 15 - 20 - 25 - to infinity
Push Press (45#/35#)
AbMat Sit Ups
Friday
Class meets at 11:30am w/ Ricardo
Strength: E2:30
16 Russian Twists
+ 8 - 6 - 6 - 4 - 2
Hang Power Clean
The Fun: For Time
Garage Run
And then,
12 - 9 - 6 - 3
Deadlifts
Hand Release Push Ups
OH Sit Ups (35#/15#)
SD Workouts 022326
Yoga meets at 12:30 on Wednesday this week!
Monday - CrossFit Classic
Classes meet at 11am, Noon, and 2pm w/ Ben
11am - Dylan
Deadlifts and then 10 Toes to Bar, 30 Double Unders, 10 Cal Bike, Rest 1:00 x4
Noon - Rohit
Back Squats and then 8 Pull Ups, 16 Sit Ups, 8 Cal Bike, Rest 1:00 x4
2pm - Crystal & Mindy
Stepdowns, Calf Raises, Ring Rows and then Bush walk and Sit Ups
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
The Fun: For Time (~21:00)
Redline Run + 3rd Floor Stairs
Rest 2:00
Bush Run + 3rd Floor Stairs
Rest 2:00
3rd Floor Stairs
Rest 2:00
Bush Run + 3rd Floor Stairs
Rest 2:00
Redline Run + 3rd Floor Stairs
- Sub bike or row for run
The Finish: Coaches Choice
Wednesday - Yoga with Emily
Yoga meets for 45 minutes at 12:30pm this week!
Thursday - S&C
Classes meet at 11am, Noon, and 2pm w/ Ricardo
The Fun:
2x 1:00 p Movement with 3 Movements per Station (6:00 of Work then 2-3:00 Transition)
STATION 1:
Cal Row
Air Squats
3 Point Planks
— Rest and Record Reps —
STATION 2:
Cal Bike
Alternating DB Snatch
V-Ups or Lemon Squeezers
— Rest and Record Reps —
STATION 3:
Toes to Bar or Leg Raises
Seated Single Arm Z-Press - change arms as needed
AbMat Sit Ups
— Finished and Record Reps —
Friday - Sweat
Class meets at 11:30am w/ Ricardo
The Fun:
“Jackie”
1,000m/700m Row
50 Thrusters
30 Pull Ups or No Pogo Jumping Pull Ups
OR
“Benchmark”
500/400m Row
40 Sit Ups
30 Air Squats
20 Push Ups
10 Pull Ups
3x
9 EB Upright Rows (Heaviest)
9 DB Lateral Raises (Mid)
9 DB Reverse Fly (Lightest)
The Fun:
2x 1:00 p Movement with 3 Movements per Station (6:00 of Work then 2-3:00 Transition)
STATION 1:
Cal Row
Air Squats
3 Point Planks
— Rest and Record Reps —
STATION 2:
Cal Bike
Alternating DB Snatch
V-Ups or Lemon Squeezers
— Rest and Record Reps —
STATION 3:
Toes to Bar or Leg Raises
Seated Single Arm Z-Press - change arms as needed
AbMat Sit Ups
— Finished and Record Reps —
SD Workouts 020926
Yoga meets at 12:30 on Wednesday this week!
Monday
Classes meet at 11am, Noon, and 2pm w/ Ben
WU:
Rowling
- Difference done as Double Under Attempts (5 unbroken per attempt for those that have them. Purpose is to practice the double off the deck)
And then, 2 Rounds
Per Arm:
5 Strict Press
+ 5 Push Press
+ OH Carry Down
3 Crossbody Toe Touch p Leg
250m/200m Row
Shoulder Health
9 Banded Wall Rollers
:30 Dead Hang
The Fun: 3 RFT
500m Row
+ 20 Push Press (75#/55#)
Rest 2:00
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Benchmark: 20:20
For Time
20/14 Cal Row
20/14 Cal Bike (off at 3:00 regardless)
- Heat 2 Starts at 2:00
- Fast first
The Conditioning: 16:00 AMRAP
8 Overhead Sit Ups
16 Russian Twists
8 Plate Burpees
Suitcase Carry to End of Sidewalk
Redline Run
Suitcase Carry Back In (Leave on edge of Sidewalk)
Thursday - Hinge
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Strength: E3M x3
:30 Glute Ham Bridge
+ 10 DB Step Overs (2 DBs Heavy As Possible)
The Conditioning: 4 RFT
15 PVC Overhead Box Squats
10 Heavy OH Kb Swings
20 Sit Ups
Friday
Class meets at 11am w/ Ricardo
Midline: E1:30M x4
:30 Push Up Plank Hold
+ 10 Alt Toe Taps From Plank (Hips Stay Down, Bring the Feet Forward and Across)
For Time: 18:00 AMRAP
6 - 4 - 2
Push Press p/ Arm
40 Hollow Flutters
2 - 4 - 6
Bent Over Single Arm Row p Arm
3rd Floor Stairs
Rest 2:00
SD Workouts 020226
Yoga meets at 12:30 on Wednesday this week!
MONDAY
Classes meet at 11am, Noon, and 2pm w/ Ben
Conditioning: 24:00 AMRAP
2 Rounds (~6:00)
Redline Run
Rest 1:00
And then, 2 Rounds (~3:00)
4 Three Points Planks
16 Rotational Slam Balls
Rest 1:00
And then, 2 Rounds (~3:00)
10 Strict Press/Push Press*
20 Lateral Bar Hops or 30 Singles)
Rest 1:00
*As many strict as possible then use push to finish
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Strength: Power Swings
9 Kb Power Swings
+ Squat Hops Across
Conditioning: 3 RFT
4 Lap Suitcase Carry (Alt arms with each full lap)(70#/53#)
4 Lap Shuffle Shuttle
And then,
10-8-6 Single Arm Kb Z-Press
6 Lemon Squeezer
*Most of the length of the gym from the entry to the whiteboard. Z-press and lemons done under the rig.
Wednesday Yoga w/ Emily
Yoga meets at 12:30pm w/ Emily
Each yoga class you jump into in the month of February gets you an entry to win prizes (Manduka yoga mat, gift card!)
Thursday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Mobility: Hips
2 Rounds (Superset p/ Leg)
10 Fire Hydrants Each Way
10 Adductors
2 Rounds p Leg
10 Heel Lifts
10 Heel Taps
2 Rounds p Leg
10 Pigeon Lifts
Midline
:20 Elbow Side Plank
+ 10 Hip Thrusts
Strength: E3:30 x4
5 Pause Back Squats
+ 15/10 or 10/6 Cal Cardio Machine
Conditioning: 12:00 AMRAP*
4 Push Ups w/ 2 Taps
8 Elevated Heel Air Squats
12 Sit Ups
*At 0:00/6:00: 3rd Floor Stairs
Friday
Class meets at 11:30am w/ Ricardo
Weightlifting: E2:30 x4
6 Hang Squat Cleans
- Barbell or 2 DBs
Conditioning: 3 RFT or 15:00
Redline Run
And then w/ BB or 2 DBs
8 - 6 - 4
Deadlifts
Front Rack Lunges
Pull Ups
SD Workouts 012626
Yoga meets at 12:30 on Wednesday this week!
Monday - Closed for the freeze
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
WU: 3x
15/10 Cal Row
2 Inch Worms
+8 Lunge for Stretch (or Lunge Down)
10 DB Upright Row
+10 DB Strict Press/Push Press
The Fun: 5 Rounds (You Go, I Go or Every 3:00)
9 Push Press (Tough but unbroken/DB or BB)
12 Air Squats
15/10 Cal Row
Rest
Tabata Sit Ups
Score is lowest number achieved
Wednesday Yoga w/ Emily at 12:30 (NOT 1:30!)
Yoga meets with Emily at 12:30 on Wednesday’s y’all do not have catered lunch.
Thursday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Strength: E3M x4
10 - 8 - 6 - 6
Bench Press
+16 Rotational Slam Balls
The Fun: 15:00 AMRAP
20 Alternating Gorilla Rows
10 DB Step Overs (1 DB and 1 Hand/Side per Round)
3rd Floor Stairs
Friday
Class meets at 11:30am w/ Ricardo
Strength: E3M
3x5 Back Squat (No Bounce)
The Fun: For Time
6 Handstand Push Ups or Kneeling Push Press (50#/35#)
12 Alternating DB Snatch
18-15-12-9-6
Cal Bike
Rest (You Go, I Go or Rest 2:00)
SD Workouts 011926
Don’t miss yoga on Wednesday with Emily!
Monday - Closed for MLK Day
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
WU:
Bush Run
And then, 2x
12 Sumo Deadlift High Pulls
8 Alt Stepback Lunges
12 Lemon Squeezers
4 Chin Ups or 6 Ring Rows
Tabata Abs: 3x Alternating Stations
1) Elbow Plank
2) Lemon Squeezers
3) Hollow Flutters
4) Glute Ham Bridge
The Fun: 20:00 AMRAP
12 Kb SDHP
9/6 Cal SKi
6 Chest to Bar Pull Ups
3rd Floor Stairs
Rest 2:00
Wednesday Yoga w/ Emily at 1:30pm
Thursday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Strength: E3M x4
7 Back Squats
The Fun: 15:00 AMRAP
12 Bent Over Rows (95#/65#)
16 Jumping Lunges
Bush Run
Friday
Class meets at 11:30am w/ Ricardo
Fun #1: 3x
10 UB Ring Dips
+ Remainder Clapping Push Ups
100 Single Unders
10 UB Hvy Z-Press
+ Remainder as Clapping Push Ups
100 Single Unders
Parking Lot Walk
Fun #2: 4x E3:30
10 Close Grip Bench Press
OH Plate Carry Down
Gun Walk Back
SD Workouts 011226
Don’t miss yoga on Wednesday with Emily!
Monday
Classes meet at 11am, Noon, and 2pm
WU:
Bush Run
And then, 3x
12 Air Squats
8 Push Ups
4/3 Strict Pull Ups
OR 8 Ring Rows
And then,
Bush Run
The Fun: 2 Rounds
3:00 EMOM*
5 Jumping Pull Ups
15 Air Squats
And then, 3:00 to Complete
Redline Run (Sub Bush or Speed Bump)
And then, 3:00 EMOM
10 Hand Release Push Ups
10 Russian Twists
And then, 3:00 to Complete
Redline Run
** SUB: 3Pull Ups/6 Push Ups/10 Air Squats/Bush Run
Tuesday w/ Ricardo
Classes meet at 11am, Noon, and 2pm
WU:
10-20-30
Step Ups
Shoulder Taps
Flutter Kicks
The Fun: 20:00 Steady Eddie
20 Box Step Ups
20 Lemon Squeezers
10 Alternating SA Devil Press (35#/25#)
10 DB Push Press p/ Arm
Wednesday Yoga at 1:30pm
Yoga meets with Emily at 1:30pm in the Seadrill gym.
Thursday
Classes meet at 11am, Noon, and 2pm
The Fun: 12:00 AMRAP
12-9-6
Bent Over Rows
3 Lateral Bar Burpees
And then,
MB Bush Carry/Run
Friday w/ Ricardo
Class meets at 11:30am only
The Fun: For Time
500m Row
40 Rotational MB Slams
Redline Run
30 Hang Power Clean (95#/65#)
20/10 Cal Bike
The Finisher: Coaches Choice
SD Workouts 010526
Holiday Schedule: Noon & 2pm Monday and Tuesday
Monday w/ Chris
Classes meet at 11am, Noon, and 2pm
WU:
3x
:30 Elbow Plank Hold
30 Plate Hops
And then, 2x
10 Alt DB Snatch
5 Burpees
5 Hanging or Kipping Knee Raises
The Fun: 20:00 AMRAP
12/8 Cal Ski
16 Alt DB Snatch (50#/35#)
8 Hanging Leg Raises or Toes to Bar
And then,
2x 3rd Floor Stairs
Tuesday w/ Ricardo
Classes meet at 11am, Noon, and 2pm
WU:
Bush Run
Ladder Down & Back
10 PVC Stepback Lunges
2/6 Chin Ups or Ring Rows
Strict Pull Up Dev: E2:30M x3
Max UB Strict Pull Ups
- Use Bands or Ring Rows
The Fun: 5 RFT or 20:00
10 PVC or EB Overhead Squats
20 Rotational Slam Balls (20/14)
10 DB Z-Press
Redline Run
Wednesday Yoga at 1:30pm
Yoga meets with Emma (Emily is out of town) at 1:30pm in the Seadrill gym.
Thursday w/ Chris
Classes meet at 11am, Noon, and 2pm
WU: 2x
Bush Run
And then,
4-6-8
Push Ups w/ 1 Tap
8 V-Ups or Lemon Squeezers
The Strength:
15 - 12 - 9 - 6 - 6
Incline DB Bench Press
9 - 12 - 15 - 15 - 15
Calorie Ski Erg
The Fun: For Time
15 - 12 - 9
Incline Bench Simultaneous Curls (careful for less conditioned athletes. Pressure at the elbow can be tough)
Jumping Chest to Bar Pull Ups
Garage Run
Friday w/ Ricardo
Class meets at 11:30am
WU: 3x
Bush Run
10 Kb Sumo Deadlift High Pulls
5 Burpees
10 Ring Rows
Stamina: 30 Target Burpees for Time OR 3:00 Max Reps
The Fun: 16:00 AMRAP
10 Push Press
10 Deadlifts
3rd Floor Stairs
Rest 1:00
SD Workouts 122925
Holiday Schedule: Noon & 2pm Monday and Tuesday
Monday
Classes meet at Noon & 2pm w/ Chris
Strength: 4x5 Strict Press
The Fun: 16:00 AMRAP
10 Incline DB Bench Press
+ Remainder as Plyo Push Ups
16 Rotational Slam Balls
3rd Floor Stairs
Walk Back Down & In
Tuesday
Classes meet at Noon & 2pm w/ Chris
The Fun: E10:00 x3
Each Round For Time
30/20 Cal Ski
20 DB Step Overs (20”)
10 OH Sit Ups (45#/25#)
20 Russian Twists
30/20 Cal Row
Rest Remainder of 10:00 Window
Each round for time
SD Workouts 122225
Holiday Schedule: Noon & 2pm Monday and Tuesday
Monday w/ Chris
Classes meet at Noon and 2pm
WU:
Bush Run
5 - 10 - 15
Air Squats
Lemon Squeezers
15/10 Push Ups
Strength: E3M x5
2 Pause Back Squats
+ 3 Back Squats
The Fun: 12:00 AMRAP
Bush Run
8/10 OH Plate Sit Ups (25#)
16 Russian Twists
12/10 Alt Plate Push Ups
Tuesday w/ Chris
Classes meet at Noon and 2pm
WU: 2x
Bush Run
5 Kb Deadlifts
10 Eye Lvl Swings
And then,
5-3-1 Step Back Lunges
And then,
5/4 Chin Ups
The Fun: 5 Rounds (20:00 to Complete)
15 Russian Kb Swings
10 Pull Ups
3rd Floor Stairs
Walk to end of Sidewalk and Back
Booty Pop Body Shop
3 Working Sets x E4M (12:00)
7 Single Leg Glute Him Bridges on Bench per Leg
5-3-1 Tall Step Ups p/ Leg (Use hands on rig to avoid using back foot)
And then, w/ Time Remaining
3 Working Sets of: (10:00)
10 DB Curl & Press
10 Kb SDHP (53#/35#)
Rest 1:30 to 2:00
SD Workouts 121525
Yoga on Wednesdays at 1:30pm w/ Emily!
Monday
Class meets at 11am, Noon, and 2pm w/ Chris
WU:
2x
Bush Run
7 Hang DB Snatch
+ 7 SA DB Push Press
7/5 Strict Pull Ups
And then, After 2 Rounds
7 Burpees
14 Alternating DB Snatch
Daily Midline: 3x E2M
:10 Elbow Plank
:10 Push Ups Plank
:10 Elbow Plank
:10 Push Up Plank
Rest 1:20
Strength: E3M (15:00)
5x 3-Pt Planks
+ 7 - 7 - 5 - 5 Strict Press
And then, after the 5th set
1x Max Push Press at first set Weight (< 15 Reps )
The Fun: For Time
3rd Floor Stairs
6 Target Burpees
12 Alt DB Snatch
2nd Floor Stairs
6 Target Burpees
12 Alt DB Snatch
Bush Run
6 Target Burpees
12 Alt DB Snatch
2nd Floor Stairs
6 Target Burpees
12 Alt DB Snatch
3rd Floor Stairs
6 Target Burpees
12 Alt DB Snatch
Time Permitting Finisher: Partner Work*
12-10-8-10-12
Upright Rows
6 Front Raises
*Alternate every movement
Tuesday
Class meets at 11am, Noon, and 2pm w/ Ricardo
Strength: E3M x4
10 Bent Over Row
+ 15 UB Push Ups
The Fun: 15:00 AMRAP
5 Deadlift or 10 KB Sumo Deadlift High Pull
10 Pull Ups or Ring Rows
2nd Floor Stairs
1:00 Rest
Time Permitting Finisher: Not For Time*
Collect 50 Single Leg DB (Staggered Stance) Deadlifts p Leg (DB Pair ~35/25)
* Every Break, 20 Alternating DB Hammer Curls (20/10)
Wednesday Yoga with Emily
Yoga meets with Emily at 1:30pm in the Seadrill gym. This is for all experience levels. No mat required. We’ve got you!
Thursday
Class meets at 11am, Noon, and 2pm w/ Chris
WU: 2x
50 Plate Hops
3 Inch Worms
7-5-3 Stepback Lunges p Leg
Bush Run
The Fun: 25:00 Burn
10/7 Cal Ski
20 Jumping Lunges
10 OH Sit Ups (25#/15#)
40 OH Flutter Kicks
Run*
*1st Speed Bump Run 2nd Bush Run 3rd Redline Run 4trh Garage Run, Back to Speed Bump
Friday w/ Ricardo
Class meets at 11:30am with Ricardo. If you need to come down a bit late please feel free! Work is busy. We are happy to have you jump in for whatever amount of time your schedule allows!
The Fun: 4 Rounds Each For Time
15/10 Cal Row
12 Thrusters
9 Toes to Bar or Leg Raises
3rd Floor Stairs (SUB 2nd Floor)
— 2:00 Rest —
- Note the time for each individual round
SD Workouts 120825
Yoga on Wednesdays at 1:30pm w/ Emily!
Monday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU:
2x
10 Air Squats
10 Ring Rows
20 Shoulder Taps
30 Hollow Flutters
And then,
2x
6 Tempo Ring Rows (Fast Up/2 Count Squeeze/3 Count Lower)
12 Goblet Stepback Lunges (35#/26#)
4 Burpees
12 Oh Kb Swings
Strength: Back Squats
E3M x5
3x3 Pause Squats
And then,
2x7 Back Squats
The Fun: 15:00 AMRAP
10 “UB” Chin Ups (Strict —> Jumping w/ Resist)
10 DB Push Press (Up to You)
And then,
3-2-1
DB Stepback Lunge p Leg
And then,
3rd Floor Stairs
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU:
16 - 12 - 8
Plank Jacks
24 Flutter Kicks
And then, 3x
3x Each Arm Alternating Each Complex
1 Hang Db Snatch
+ 1 Db Snatch (Floor)
10 Push Ups
10 Alt Single Leg Toe Touch
Strength: 3x
10/7 Cal Ski
Max Strict Push Ups (>20)*
* Go to Knees if unable to get to 20 in 1 set)
The Fun: 20:00 AMRAP
18 Alt Db Snatch (35#/25#)
9 Toes to Bar
3rd Floor Stairs
Rest 2:00
Wednesday Yoga w/ Emily
Yoga meets at 1:30pm in the Seadrill Gym. This is for all abilities and mats are already down there waiting for you!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU:
2x5 Single Leg Step Ups p Leg (Working Leg Stays on Top)
And then, 2x
Cardio (6/4 Cal Row OR 6/4 Cal Bike)
2x3 Lateral Step Ups p Leg Focusing on Negative (how far down can you lower be for you
disconnect. Low boxes are ideal)
12 DB Bench Press (25/20)
Cardio (Opposite to what you did to start the round)
12 Lemon Squeezers
4 Burpees
Bush Run if it’s not raining (if not, just wait for your first cardio station
The Fun:
Station #1: 6:00 AMRAP
12/8 Cal Row
12 Box Jumps
— 3:00 Transition —
Station #2: 6:00 AMRAP
12/8 Cal Bike
12 DB Bench
— 3:00 Transition —
Station #3: 6:00
12/8 Cal Ski
12 OH Sit Ups (25#/15#)
*Up to 4 person groups per Station. Player 2 goes when player 1 finishes movement 1. Player 1 starts their second round when Player 2 finishes their second round. This should creates (short) rest breaks between each full round.
** The Cal Bike is not long enough to need the perfect seat height. Athletes should probably be paired by intensity but hip height also cannot be opposite. Athletes must
Extra Work: 3 Sets
Max DB Strict Press (Weighted to Achieve 10-15 Reps)
Match Reps with Supinated DB Curl
Rest :90 or Time it Takes Partner to Complete
Friday w/ Ricardo
WU: 3x
Gate Run
18/12 Strict Push Ups (Break them Up if Needed)
12 DB Thrusters
12 V-Ups
3 Inch Worms (Slow Down)
The Fun: 5 RFT
6 Power Clean (95#/65#)*
12 Thrusters
24 Russian Twists (45#/25#)
400m Run
*Lighter Does not Mean Hastier
SD Workouts 120125
Yoga on Wednesdays at 1:30pm w/ Emily!
Monday
Classes meet at 11am, Noon w/ Chris
WU:
2x
10/6 Cal Bike
10 Kb Deadlifts
And then,
5 - 3 - 1
Stepback Lunges p Leg
And then,
10/6 Cal Bike
And then, 2x
15 Russian Kb Swings (35#/26#)
10 Jumping Lunges or Alt Stepback
3 Inch Worms
Stamina: For Time
30 Sit Ups
15 Cal Bike
— Rest 2:00*—
20 Sit Ups
15 Cal Ski
— Rest 2:00 —
10 Sit Ups
15 Cal Row
— Rest 2:00 —
20 Sit Ups
15 Cal Ski
— 2:00 Rest —
30 Sit Ups
15 Cal Bike
The Fun: 10:00 AMRAP
20 Russian Kb Swings (53#/35#)
5x 3 Point Planks *
*Plank Hold w/ taps at both shoulders, both knees (bring them forward without lifting your butt), and both feet (bring them up) equaling 1 rep.
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
WU:
Bush Run or 12/9 Cal Row
And then, 3x
12 Air Squats
16/12 Strict Push Ups
4/3 Chin Ups
The Fun: 15:00 AMRAP
6 Bent Over Barbell Rows
9 HSPU or Coaches Choice
12 Air Squats
Bush Run or SUB
The Strength: 4x
3 Chin Up or Ring Row 3-5 Count Negatives
Max Effort DB Bench Press (>10 < 20 Reps)
You Go I Go or Waterfall
Wednesday Yoga
Yoga meets at 1:30pm!
This is for all experience levels and we have plenty of mats available. Just bring yourself down!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU: 3x
Bush Run
12 Plate Ground to Overhead
36 OH Plate Flutter Kicks
18 Russian Twists
6/4 Strict Pull Ups
The Fun: For Time
21-15-9
Deadlift or Kb SDHP
24 Russian Twists (45#/25#)
3rd Floor Stairs
Friday
Class meets at 11:30am Only w/ Ricardo
WU:
Bush Run
And then, 3x
10 Goblet Squats
And then,
3 - 2 - 1
Crossbody Toe Touch
And then,
5/3 Chin Ups
The Strength: E3M
10 - 8 - 6
Zombie Squats
And then,
10 - 8 - 6
Back Squats
The Fun: 11:00 AMRAP
11/6 Cal Ski
9 C2B Pull Ups or Jumping Chest to Bar Pull Ups
7 DB Front Rack Stepback Lunges in a row p Leg*
*Could be plate deficit if interested
SD Workouts 112425
Your workouts for the week of Thanksgiving 2025
Monday
Classes meet w/ Chris at Noon and 2pm Only!
The Fun: A Fun Amount of Time
20 Rotational Slam Balls
12 Kb Sumo Deadlift High Pull
18 Jumping Lunges
OR 6 Stepback Lunges in a Row per Leg
Redline Run
Tuesday
Classes meet w/ Ricardo at Noon and 2pm Only!
Strength & Conditioning: E3M
DB Flat Bench
10-7-7-5
+ 10/7 Cal Ski
The Fun: Collect 3-5 Rounds
3rd Floor Stairs
9 Toes to Bar
12 Alt Db Hang Squat Clean & Press
6 Burpees
Rest 2:00 or Your Partner Goes
Wednesday - Yoga w/ Emily
Yoga meets at 1:30pm w/ Emily
SD Workouts 111725
Your workouts for the week of October 6th
Monday: Disco Pump
Classes meet at 11am, Noon, and 2pm w/ Chris
The Conditioning: 4 RFT
10/6 Cal Ski
10 Russian Kb Swings (70#/53#)
3rd Floor Stairs - Do not have to run back in the door so we can be safe with the turn
Rest 1:00
Lower Pump: 1 Set Every 2:00
9 - 7 - 5 - 3
Suitcase Lunges p Leg (1 Leg p Round)
9 Elevated Heel Goblet Squats
*Work up in Suitcase hold weight as the reps come down
**Extra points if standing on a 35#
Tuesday: CrossFit
Classes meet at 11am, Noon, and 2pm w/ Ricardo
For Time
3x5 - 2x5 - 1x5 - 2x5 - 3x5
DB Push Press
15 - 10 - 5 - 10 - 15
Pull Ups
Bush Run
Wednesday Yoga w/ Emily
Yoga meets at 1:30pm down in the gym. Mats are available for free so just bring yourself down for the perfect break in your work day!
Thursday: Cardio Party
Classes meet at 11am, Noon, and 2pm w/ Chris
For Time
3 Rounds
15/10 Cal Row
15 Sit Ups
— Rest 3:00 —
3 Rounds
10/7 Cal Bike
10 Kb Sumo Deadlift High Pull
— Rest 3:00 —
3 Rounds
10/7 Cal Ski
3/2 Plyo Push Ups
+ 7/5 Push Ups
Friday: Weightlifting 101
Class meets w/ Ricardo at 11:30am
The Push Jerk: E2M-3M (Coaches Choice)
5 Perfect Sets of 2 Push Jerk
The Conditioning:
Ring Dips 7/4 5/3 3/2
Hang Power Clean 3 7 5
Deadlifts 5 3 7
Rest 1:00 1:00 1:00
**Could be a You Go I Go Round for Round instead of having the 1:00 Rest. Also could be a Every 1:30 if being done solo
**Everytime they complete the third column, they could add a bit of weight if they were able to do it unbroken. Start at 75# or 95# type stuff and work up