March 25-31, 2019
Monday March 25
Tempo Push Press
Find Heavy 3 RM
4 Rounds For Time
20 WallBalls 20/14
10 Burpee
Tuesday March 26
Flight Simulator
Unbroken Double Unders
rest 2
AMRAP 5
6 Ring Dips
6 Push Up
12 KB Clean 2×53/35
rest 2
For Time
75/50 Cal Bike
Wed. March 27
Back Squat
1 Rep Max
Row 500 M rest 2
Row 500 M
Thursday March 28
AMRAP 8
12 Alt. DB Snatch 50/35
25′ Overhead Walking Lunge @ 50/35
12 Alt. DB Snatch
25′ Overhead Walking Lunge
rest 3
AMRAP 8
6 Pull Up
12 Medball Clean 20/14
24 Sit up
Friday March 29
“The Crushinator”
AMRAP 20
Deadlift 155/105
Power Clean
Front Squat
Jerk
Saturday March 30
6 Rounds For Time
3 Bar Muscle Ups
10 Toes 2 Bar
15 KB Swing 53/35
20 Box Jump Overs 30/24
Sunday March 31
For Time
200 Double Unders
1000 M Row
100 Box Step Ups 24/20
2 mile Bike
March 18-24, 2019
Monday March 18
Tempo Push Press
Work to Heavy 4 Rep Max
Partner WOD
For Time
30-20-10 Bench Press 135/95
60-40-20 Cal. Row
Tuesday March 19
AMRAP 20
30 Wallball 20/14
25 Double Unders
8 Devil Press 2×50/35
25 Double Unders
12 Pull Up
Wed. March 20
Back Rack Reverse Lunge
3×16 @ Last weeks Weight
2K Row
Thursday March 21
For Time
200 M Run
then
2 Rounds
10 Burpees
10 Deadlifts 135/95
then
200 M Run
then
2 Rounds
8 Power Clean 135/95
12 Box Jumps 24/20
then
200 M Run
Friday March 22
Open 19.5
Saturday March 23
BB Row
3×10-12
Glute Ham Raise
3×10
3 RFT
40 Air Squats
30 Russian KB Swings (50#/35#)
20 Tuck Ups
Sunday March 24
AMRAP 5
15/12 Cal Row
12 DB Snatches (50#/35#)
R2
AMRAP 5
40 Double Unders
10 Pushups
R2
AMRAP 5
12 Burpees
10 Box Jumps (24″/20″)
March 11-17, 2019
Monday March 11
Back Rack Reverse Lunge
2x 16 @ last weeks weight
Row Intervals
2x 1250 @ last weeks Pace
Tuesday March 12
For Time:
20 Pull Ups
30 Toes 2 Bar
40 Cal Row
40 Wall Ball 20/14
30 Power Clean 135/95
20 Pull Up
Wed. March 13
Tempo Push Press
Find Heavy 5 RM
3 Rounds
20 FR 2xDB Squat 50/35
40 Double Unders
Thursday March 14
Every 1:30 x 12
1- 30 Jump Lunges+ 10 Burpee
2- 4 Lengths D-Ball Carry 100/80
3- Max strict+ Max Kipping HSPU + 10 Burpee
4- 15 Stiff Legged Deadlift 135/95
5- 18/15 Cal Bike
6- 1 round Durante Core
Friday March 15
Open 19.4
Saturday March 16
Split Jerk
Work to a heavy triple
AMRAP 10
21 Kb Swing 53/35
15 Burpee
9 Floor Press 50/35
Sunday March 17
Partner WOD
AMRAP 24
Calories Bike/Rower
Every 3 Minutes
15 Synchro Air Squats
10 Synchro Push Ups
5 Synchro Pull Up
March 4-10, 2019
Monday March 4
Tempo Push Press Tempo @ 32X2
Find Heavy 6 Rep Max
AMRAP 12
7 Pull Up
11 Deadlift 185/125
*Every 90 seconds complete a 20 second Handstand Hold
Tuesday March 5
AMRAP 5
Squat Clean 115/75
AMRAP 5
Box Jump Over 24/20
AMRAP 5
Front Squat 115/75
AMRAP 5
Burpee to 6″ Target
- rest 1 min
Wed. March 6
Back Rack Reverse Lunge
Find Heavy 16 Rep Max @ 7RPE
Row Intervals
2x 1000m at last weeks average pace
Thursday March 7
3 Rounds
60 sec on/ 60 sec off
Cal Bike
Kb Swing 70/53
T2b
D-Ball Clean 100/80
Friday March 8
Open 19.3
Saturday March 9
AMRAP 15
5 Handstand Pushups
10 Goblet Squats (53#/35#)
15 Hang DB Power Cleans (50#/35#)
Sunday March 10
EMOM 8
Even:15 Box Jump Overs (24″/20″)
Odd: 15 Situps
8 RFT
8 Burpees
10 Wall Balls (20#/14#)
Feb 25 – Mar 3, 2019
Feb 25
Back Squat
10-10-10
Ramp Load
Row
800m x 2
**Hold 500m pace throughout interval
Feb 26
Bench Press
5×3 @ 85%
For Time
12 Power Cleans (135#/95#)
6 Bar Facing Burpees
9 Power Cleans
9 Bar Facing Burpees
6 Power Cleans
12 Bar Facing Burpees
Feb 27
Strict Toes to Bar transition into Tempo Ring Rows (3:1:1:3)
3 Sets of 5 + 8
Tabata Circuit x 3
Assault Bike (Cal)
KB Swings (53#/35#)
Push Press (95#/65#)
Double Unders
Rest 2
**Complete 2 intervals of each movement on each tabata
Feb 28
Every 90s for 5 Rounds
5 Power Snatches
**Score top set of 5
3 RNFT
20 Russian Twists
30 Alternating Shoulder Taps from Pushup Position
20s Hollow-Arch-Hollow
Mar 1
Open 19.2
Mar 2
Partner WOD
AMRAP 25
Partner 1- Row 500 M
Partner 2- AMRAP
15 Air Squats
12 DB Snatch 50/35
9/ Side Overhead DB Lunge
*Switch every 500 M and pick up where partner left off
Mar 3
5 Rounds For Time
10 Pull Ups
8 Push Up Renegade Rows 40/20
6 DxKB Clean & Jerk 53/35
Feb 19-24, 2019
Feb 19
AMRAP 16
10 Toes to Bar
12 Single Arm DB Hang Clean and Jerks (50#/35#)
24 Double Unders
Feb 20
Front Squat
Up to max single
Partner WOD
275 Wall Balls (20#/14#)
Feb 21
Turkish Getup
4×2 (per side)
30-20-10
Pushups
Pullups
Situps
Feb 22
Open 19.1
Feb 23
AMRAP 9
12 Push Press (95#/65#)
9 Sumo Deadlift High Pulls (95#/65#)
6 Bar over Burpees
Rest 3
AMRAP 9
350/300m Row
12 Reverse Lunges (53#/35#)
10 DB Snatches (50#/35#)
Feb 24
3 RFT
21L Run
12 Box Jumps (24″/20″)
18L Run
12 KB Swings (53#/35#)
15L Run
12 Box Jumps (24″/20″)
12L Run
12 KB Swings (53#/35#)
Rest 3
Feb 11-17, 2019
Feb 11
Bench Press
Up to top set of 1 rep
For Time
2 Rounds
15 Box Jumps (24″/20″)
15 KB Swings (53#/35#)
3 Rounds
35 Double Unders
12 Pullups
2 Rounds
15 Box Jumps
15 KB Swings
Feb 12
4 Rounds on a 90 sec clock complete:
15/12 Cal Row
15 Burpees
20 Hollow to K2E
Rest
Feb 13
Front Squat
5×1 @ 95%
AMRAP 13
2,4,6,8… Tempo Goblet Squat (1:3:1:1)
20 Walking Lunges
Feb 14
Valentine’s Day Timeslot Battle
Group WOD
AMRAP 18
D-Ball Cleans (100#/80#) – 2 Cleans = 1 Rep
Bike (Cal) – 10 Cals = 1 Rep
Sled (45#) – 2L = 1 Rep
Partner Carry – 2L = 1 Rep
Rope Climb (L-sit to standing w/ arms only) – 3 times = 1 Rep
Score total reps completed as a group and divide that number by people attending.
Feb 15
HSPU
Complete 1 strict HSPU every 30 sec for 5 min.
Scale – 3 Reps on box . Rx+ – Deficit
Open 14.1
AMRAP 10
30 Double Unders
15 Power Snatches (75#/55#)
Feb 16
50 Burpee Pull Ups
rest 5 minutes
50 Burpee Box Jump Overs 24/20
Feb 17
“DT”
5 Rounds For Time
12 Deadlift 155/105
9 Hang Clean
6 Push Jerk
Feb 4 – 10, 2019
Feb 4
Bench Press
Up to 3RM
3 RFT
12 Power Cleans (95#/65#)
8 DB Thrusters (50#/35#)
EMOM 6
4L Farmer’s Carry (70#/53#)
8 Paused Band Pushups
Feb 5
AMRAP 15
30 Double Unders
8 Box Jumps (24″/20″)
12 DB Snatches (50#/35#)
Min 3, 6, 9, 12 Complete 20 Burpees
Feb 6
Front Squat
5×2 @ 90%
Pistol Squats
4×12
Partner WOD
2 Rounds
30 MB Box Step Overs (24″/20″, 20#/14#)
75 Air Squats
Feb 7
L-Sit Ring Pullups
4×8
AMRAP 3
6 Devils Press (50#/35#)
8 Burpees over DB
R1
AMRAP 3
6 Dips
18 Tuck Ups
R1
6 Toes to Bar
10 Hollow Rocks
Feb 8
Open 17.4
AMRAP 13
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#)
55 Cal Row
55 Handstand Pushups
Feb 9
Snatch Balance
Ramp to moderate intensity 3 reps
3 RFT
20 Power Snatches (95#/65#)
20 Box Jump Overs (24″/20″)
Feb 10
Teams of 3
Row 4000m in 250m Increments
Each time off the rower complete 20L of Shuttle Run
January 28 – February 3, 2019
Monday Jan 28
Bench Press
Find Heavy 5
7 Rounds For Time
5 Chest 2 Bar Pull Up
10 DB Push Press 50/35 per arm
20 Jump Lunges
Tuesday Jan 29
Partner WOD
AMRAP 20
30 Wallball 20/14 * Partner Holds Handstand
30/27 Cal Row * Partner Holds Kb 53/35 per arm
15 Partner Deadlifts 185/125
Wednesday Jan 30
Front Squat
5×3 @ 85%
3 RNFT
4 Lengths D-Ball Carry 100/80
4 Lengths Sled Push
5 Strict Knee 2 Elbow
6/ side SLDL AHAP
10/ side Half Kneeling Side Medball Toss 20/14
Thursday Jan 31
AMRAP 8
10 Power Snatch 75/55
30 Double Unders
rest 4
AMRAP 8
15/12 Cal Bike
10 Burpee
Friday Feb 1
Pull up
3 sets Max Strict right into Max Kipping
OPEN WOD 12.3
AMRAP 18
15 Box Jump 24/20
12 Push Press 115/75
9 Toes 2 Bar
Saturday Feb 2
4 Rounds For Time
10 Pistols
8 Kb Swing 70/53
rest 2
5 Devil Press 50/35
10 DB Facing Burpee
rest 2
Sunday Feb 3
In Teams of 6
3K Row
January 21-27, 2019
Monday Jan 21
Bench Press
Work Up to a Heavy 2 RM
EMOM 4
5-15 Push Up
3 Rounds For Time
10 Deadlifts 275/185
50 Double Unders
Tuesday Jan 22
“Choose your Own Adventure”
AMRAP 20
Pick 1 of 3
100 Burpee to 6″ Target
120/90 Cal Bike
150/120 Cal Row
AMRAP Remaining Time
Burpee to Target(If you started with Bike/Row)
Cals on Bike/Row
Wed. Jan 23
Front Squat
5×4 @ 80%
For Time
40 Hang Power Clean 95/65
30 Push Jerk
20 Back Squat
Thursday Jan 24
AMRAP 6*add 1 Each round
1 Length Shuttle Run
1 Burpee
AMRAP 6*add 1 Each round
1 Pull up
1 Toes 2 Bar
AMRAP 6
10(5/side) KB Snatch 53/35
12 Goblet Lunge
rest 2 min between AMRAP’s
Friday Jan 25
Every 75 seconds x 6
5 Strict Handstand Push Ups
3 Rounds For Time
25 Box Jump Over 24/20
25 Wall Ball 20/14
30 sec Handstand Hold
Saturday Jan 26
6 Rounds for max reps
1 min Double Unders
1 min DB Clean and Jerks (40#/25#)
1 min Burpees to Plate
1 min Rest
Sunday Jan 27
Back Squat
2×5 @ 70%
2×3 @ 80%
21-18-15-12-9
Walking Lunges
Situps
KB Swings (53#/35#)