About This Program

The Smith Brothers all started their training careers in their garage. They have evolved their techniques and training programs over time which has enabled them to develop their weaknesses and become as well rounded as possible, making them as fit as possible and ready for the unknown. Getting in shape at home in your garage or in your backyard are not impossible but it takes hard work, motivation and good programming. Become part of the SMITH’s GARAGE training team today and join the SMITH BROS in their quest toward personal excellence! A perfect program for parents, full time students, full time workers, or just anyone who wants to maximize the limited time they’ve got to get a workout in.

About This Program
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics
0.00 One Time
10 Weeks of btwb

The Programming

The SMITH’s GARAGE offers time tested, proven programming for anyone at ANY level of fitness. Whether you’re looking for ideas on improving strength, fitness, gymnastics, or strategy, this programming is for you. Daily workouts, gymnastics skills, strength cycles, endurance workouts, and much more are available with “The Smith's Garage” membership. These workouts are designed for a duration of 20 minutes and offer “equipment-less” options for those who lack adequate training facilities.

The Programming

3 Day Sample

Monday

“Cindy”
20 Minute AMRAP (as many rounds as possible)
5 Pull-Ups
10 Push-Ups
15 Air Squats

For the next 4 week Cycle we will be building a solid foundation on the simpler movements. Lower impact, higher volume. Cindy is a perfect workout challenge to start this off on. The classic CrossFit workout is as many rounds as you can get in a 20:00 window. It’s simple, anyone can do it, and if it’s done at the right intensity it’s brutal. On Mondays we like to start the week off with a low impact “just move” kind of workout and this fits right in with that as well. Don’t start too fast on this workout, it’s won on the last 10:00 not the first 10:00. Break up those push-ups early if you need to and focus on GOOD QUALITY reps. There is no need to cheat yourself. Give yourself a true test of where you’re at so we can repeat this workout in 4 weeks and crush our score! Good luck and let’s crush it this week! Going to be a fun one :)

Movement Substitutions
Pull-Ups > Double Dumbbell Row

Tuesday

6 Rounds For Time:
200m Run
2-4-6-8-10-12 Devil Thrusters

*20:00 Cap

2 Dumbbells: Guy/Girl RX : 50Lbs/35Lbs
Barbell: (Clean&Jerks) : 135/95Lbs

Ladders that go up are always a challenge... today’s workout starts with a 200m run right into 3 Devil Thrusters. Into a 200m run then 6 Devil Thrusters ect... until you finish the last round at 18 Devil Thrusters. Use the run as a recovery in the later rounds to keep a good pace on those Devil Thrusters. Start at an easy pace and try to get faster as this workout progresses. Use a weight that you can maintain fast singles the entire way through. (Not too heavy, it’s a lot of reps)

Movement Substitutions
Running > Row, bike, or ski

Wednesday

For Time:
30 burpee Pull-Ups
90 Wall Balls
30 burpee Pull-Ups

Wall Ball: 20/14Lbs
Barbell: (thruster) 45LBS/35LBS

Our mid week chipper! Pick a pace on those burpee pull-ups you know you can hold for the entirety of the 30 reps! Get to those wall balls and break them up early on if you need to. Quick sets of 10 reps is the coaches recommendation. You want to get to those last 30 burpee pull-ups with some energy to push the pace and finish strong!

Movement Substitutions
Burpee Pull-Ups > 50 Burpees
Wall Balls > Thrusters (barbell)

0.00 One Time
10 Weeks of btwb
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics

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