Workout of the Day: Saturday December 22nd

“Always Remembered”
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

Bear Complex:
1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press

Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule

Brandon Farmer
Workout of the Day: Friday December 21st

Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups

Assault Bike or Row
Alternating On the Minute x 20 (10 Rounds):
Even Minutes – 20 Seconds Moderate, 20 Seconds Fast, 20 Seconds Sprint
Odd Minutes – Rest

Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule

Brandon Farmer
Workout of the Day: Thursday December 20th

Back Squat
3 sets of 10
increasing weight

Between each set perform max HSPU
Rest 2 minutes between sets

3 Rounds For Time:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
20 Calorie Bike

Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule

Brandon Farmer
Workout of the Day: Wednesday December 19th

10 min EMOM
Odd: 5 Incline Bench Press*
Even: 5 1 Leg RDL w KB each leg

*Alternate between wide and close grip each set

For Time:
800 Meter Run
100 Double Unders
27 Deadlifts (185/125)
27 Sit Ups W Slam Ball
400 Meter Run
100 Double Unders
21 Deadlifts (185/125)
21 Sit Ups W Slam Ball
200 Meter Run
100 Double Unders
15 Deadlifts (185/125)
15 Sit Ups W Slam Ball

Brandon Farmer
Workout of the Day: Tuesday December 18th

Squat Clean
On the Minute x 3 – 3-Position Squat Clean (60%)
On the Minute x 3 – 2-Position Squat Clean (65%)
On the Minute x 6 – 1 Squat Clean (Increasing Weight)

3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.

Brandon Farmer
Workout of the Day: Monday December 17th

Team Conditioning
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)

Brandon Farmer
Workout of the Day: Friday December 14th

Core Strengthening
Not For Time:
30 Weighted Sit-ups
40 GHD
50 Sit-Ups
Rest 2 Minutes
30 Weighted Hip Extensions
40 Empty Barbell Good Mornings
50 Hip Extensions

Aerobic Capacity
On the 4:00 x 5:
12 Calorie Assault Bike
6 Burpee Pull-ups
12 Calorie Assault Bike

Brandon Farmer
Workout of the Day: Thursday December 13th

12 min EMOM
Alternating on the minute
Even Minutes - 50 double unders (30 seconds work max)
Odd Minutes - 1 set of clean complex: Power Clean + Hang Squat Clean + Squat Clean
Work up to a heavy complex before starting the EMOM

Conditioning
3 Rounds For Time:
60 Air Squats
21 Calorie Assault Bike or Row
15 Hang Power Cleans (155/105)

Brandon Farmer
Workout of the Day: Wednesday December 12th

Tempo Bench Press
7 Sets of 3
3 second Negative

Conditioning
For Time:
200 Meter Run
21 Deadlifts (185/135)
200 Meter Run
18 Strict CTB Pull Ups
200 Meter Run
15 Deadlifts (185/135)
200 Meter Run
12 Strict CTB Pull Ups
200 Meter Run
9 Deadlifts (185/135)
200 Meter Run
6 Strict CTB Pull Ups

Brandon Farmer
Workout of the Day: Tuesday December 11th

Tempo Back Squat
10 Sets of 2
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.

Conditioning
1 Rope Climb, 2 Clusters (185/135)
2 Rope Climbs, 4 Clusters (185/135)
3 Rope Climbs, 6 Clusters (185/135)
4 Rope Climbs, 8 Clusters (185/135)
5 Rope Climbs, 10 Clusters (185/135)

Brandon Farmer
Workout of the Day: Thursday December 6th

Deficit Deadlift
On the Minute x 10
increase every two rounds
3 Repetitions (Aim to beat last time)

Conditioning
For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)

Brandon Farmer
Workout of the Day: Wednesday December 5th

Squat Clean Thruster Ladder
For Time:
10 Reps @ 135/85
8 Reps @ 155/105
6 Reps @ 185/135
4 Reps @ 205/145
2 Reps @ 225/155
1 min rest between sets

These are RX weights, scale as needed. Goal is finish increase with each set and end with a heavy two rep.

5 Supersets:
15 GHD Sit-ups + Max Muscle-ups (Ring or Bar)
Rest 1 Minute Between Sets.

Brandon Farmer
Workout of the Day: Monday December 2nd

“LUCKY 13”
3 Rounds for Time
13 Push-Ups
13 Sit-Ups
13 Box Jumps (24/20 in)
13 Kettlebell Swings (1.5/1 pood)
13 Push Presses (45/35 lb)
13 Walking Lunges (each leg)
13 Mountain Climbers
13 Knees-to-Elbows
13 Pull-Ups
13 Parallel Bar Dips
13 Air Squats
13 Back Extensions
13 Burpees

Brandon Farmer
Workout of the Day: Friday November 30th

Strict Handstand Push-ups
20 Repetitions
Rest 1 Minute
17 Repetitions
Rest 1 Minute
14 Repetitions
Rest 1 Minute
11 Repetitions

AMRAP 15:
30 Double Unders
15 Alt KB Cleans (53/35)
30 Double Unders
15 Russian Twist w/ slam ball total

Cash out:
60 second grip switch challenge

Brandon Farmer