July 22-28, 2019
Monday July 22
Deadlift
10×3 5-15 pounds Heavier then last week
Back Rack Reverse Lunge
3×8/leg Not alternating * 70-80% of last weeks weight for all sets
Tuesday July 23
Tempo Strict Deficit HSPU @30X2
Accumulate 25 reps
Strict Pull Ups
7×4
AMRAP 11
10 Tuck Ups
20 Double Unders
10 Knee 2 Elbow
200 M Run
Wednesday July 24
Clean + Front Squat
5x 2+2 @ 75-80%
Possible Voodoo WOD
15-12-9
Devil Press 50/35
DB Box Step Over 24/18 50/35
Thursday July 25
4 Rounds For Time
500 M row
20 No Jump Burpee
Block Run
Friday July 26
Karen
150 WallBalls For Time
RX+ E2M 5 Pull Up + 5 Box Jump Over 24/20
Saturday July 27
AMRAP 12
8 Cal Bike Sprints
Every Time Off Bike Complete 1L Bear Crawl + 1L Reverse Bear Crawl + 10 Ring Rows + 15 Situps. If not starting on bike start w/ other movements.
EMOM 16
- 15/12 Cal Row
- 15 DB Snatches (50#/35#)
- 15 Toes to Bar (25 Hanging Knee Raises)
- Rest
Sunday July 28
Run 3 Blocks for Time
For Time:
80 Push Press (95#/65#)
Each Time Break: 6 Barbell Rows (95#/65#) + 4 Bar Facing Burpees
July 15-21, 2019
Monday July 15
Deadlift
10×3 @ 5-15 Pounds Heavier
Back Rack Reverse Lunge
3×8/leg not alternating Build to Max
In Between working sets 30-60 second Hollow Hold
Tuesday July 16
Deficit Tempo HSPU @ 30X2
Accumulate 20 reps
Ring Dips
4 sets 8 reps
21-15-9
Push Press 75/55
Lateral Burpee
Wednesday July 17
Clean + Front Squat
5 x 2+2 @ 60-70%
AMRAP 10
10 Push Up
20 Plate Sit Up 25/15
30 Russian Twist
40 Air Squat
Thursday July 18
All Classes At Comp Track
For Time:
800 M Run, Walk 200 M
2×600 M Run, Walk 200M
3×400 M Run, Walk 100M
4×200 M Run, Walk 100M
Friday July 19
0-12 Min
4 Rounds
50 M DB Farmer Carry 2×50/35
10 DB Burpee
From 13-25
100′ Single Arm Overhead Lunge 50/35
30 Box Jump Over 24/20″
50 DB Snatch
30 Box Jump Over
100′ Single Arm Overhead Lunge
Saturday July 20
Back Squat
5×3 @ 70-85%
AMRAP 12
5 Pull Ups
20 Double Unders
5 T2B
20 Double Unders
15/12 Cal Row
Sunday July 21
NANCY
5 Rounds For Time
400 M Run
15 Overhead Squats 95/65
July 8-14, 2019
Monday July 8
Deadlift
10×3 @ 70-80%
Farmer Hold Box Step Up
3×8/leg work to a max weight
Tempo Barbell Good Morning @ 2111
3×8 work to max following tempo
Tuesday July 9
4 Rounds For Time
400 M Run
12 Thrusters 95/65
12 Toes 2 Bar
Wednesday July 10
Snatch
3×3 @ 78,80,82%
Back Squat
4×5 @ 60,2×65,70%
For Time
20 Overhead Squat 45/35
10 Hang Power Snatch 65/45
10 Power Clean 95/65
20 Front Squat 115/75
Thursday July 11
Tempo Handstand Push Up @ 30X2
4×6
Strict Pull Ups
8×3
AMRAP 10
30 Double Unders
10 Hollow Rocks
10 Arch Rocks
10 Push Ups
10 Ring Row
Friday July 12
Open Workout 17.1
For time: *20 min cap
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Saturday July 13
Partner WOD
400m Run
120 Wall Balls (20#/14#)
200m Run
80 Toes to Bar / Strict Hanging Knee Raises
200m Run
60 DB Step Overs (40’s/25’s)
400m Run
**Run together, break up other exercises how you wish
Sunday July 14
Alternate:
3×10-12
Single Arm DB Row
3×10-12
Single Arm KB Bottoms Up Bench Press
Tabata
Double Unders
R2
Tabata
Burpees
July 1-7, 2019
Monday July 1
Canada Day
Tuesday July 2
AMRAP 35 easy pace
500 M run
400 M Row
30 Alt. Step Up 24/20
100 Single Unders
50/35 Cal Bike
40 Sec FLR Hold on Rings
30 Sec Handstand Hold
10 Sec/side Single Arm Bar Hang
Wednesday July 3
Snatch Pull
3×3 @ 90-100%
Snatch
3×3 @ 70%,75%,80%
AMRAP 6
10 Goblet Squat 53/35
5/side KB Snatch 53/35
Thursday July 4
Tempo HSPU @30X2
5×5
Strict Ring Dip
5×5
4 Rounds
In 2 min
8 Pull Up
8 Devil Press 40/20
AMRAP Cal Row
rest 2
Friday July 5
AMRAP 25
20 WallBall 20/14
10 Burpee Box Jump Over 24/20
10 T2B
200 M Run
Saturday July 6
Back Squat
3×5 @ 60%
3 Rounds Each For Time
40 Double Unders
20 DB FR Reverse Lunge 40/20
20 Sit Ups
:30 Hollow Hold
Rest 1 Min
Sunday July 7
For Time:
Buy In 50/35 Cal Bike
3 Rounds
4L Parking Lot Sled Push/Pull 135/95
100 M Farmer Carry 70/53
400 M Run
June 24 -29, 2019
June 24
Back Squat
5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@100%, 1@106%, 1@106%+ (if 106% is made)
Front Squat
5@60%, 5@70%, 5@75%, 5@75%
June 25
EMOM 6
High Hang Power Clean + Hang Power Clean + Power Clean
**Work to heavy
R1
EMOM 6
1 Strict Press + 2 Push Press + 3 Push Jerks
**Work to heavy
R1
AMRAP 8
12 Power Clean & Jerk (95#/65#)
50 Double Unders
June 26
Partner WOD
3 Rounds – 2 min Intervals
100′ D-Ball Carry (100#/80#)
450m Row
15 Burpee Box Jump Overs (24″/20″)
70 Plank Hand Slaps
R2
June 27
For Time
16-14-12-10-8-6
KB Swings (53#/35#)
Pullups
Front Squats (115#/80#)
June 28
AMRAP 11
400m Run
12 Handstand Pushups
12 DB Power Cleans (50#/35#)
R3
AMRAP 11
600m Row
12 Ring Dips
12 Burpees
June 29
Deadlift
3-3-3
3 Working Sets Range Between 80-85%
4 RFT
5 Deadlifts (255#/175#)
15 Box Jumps (24″/20″)
30 Situps
June 17 -23, 2019
June 17
Back Squat
5@60%, 5@70%, 2×5@75%
Front Squat
5@65%, 5@70%, 5@75%
3 RNFT
200m Farmer’s Walk (AHAP)
18 Jump Lunges
18 Tuck Ups
June 18
In 8 minutes:
Barbell Squat Snatch – work singles @ 60%
Complete following with :40 sec of work / :20 sec of rest:
Min 0-4
Burpees
Min 5-9
Double Unders
Min 10-14
Cal Row/Bike
June 19
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Air Squats
June 20
Back Squat
5@60%, 5@70%, 2×5@75%
Front Squat
5@60%, 5@70%, 5@75%
In 10 min work up to heavy:
8 Paused DB RDL
2 Turkish Getup (1 per side)
5 Seated Box Jumps
June 21
Partner WOD
27-24-21-18-15-12
Cal Row
KB Floor Press (70#/53#)
Situps
June 22
3 Rounds For Time
18 Push Jerk 115/85
15 Power Clean
12 Knee 2 Elbow
June 23
For Time (Moderate pace)
2000 M Run
150 Cal Row
100 Cal Bike
June 10-16, 2019
June 10
Back Squat
5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%
Front Squat
5@60%, 5@70%, 5@75%, 5@75%
June 11
5 OT5M
1 Block Run
6 Pushups
10 Toes to Bar
June 12
In 12 min:
3-3-2-2-1
Complex: Sotts Press, Hang Power Snatch, Hang Squat Snatch
Build to Heavy.
AMRAP 12
8 Power Snatches (95#/65#)
12 Bar Over Burpees
June 13
Back Squat
5@60%, 5@65%, 5@70%, 5@70%
Front Squat
5@60%, 5@70%, 5@75%, 5@80%
EMOM 9
10-15 MB Situps (20#/14#)
5 Hollow Rocks + Hollow Hold to 30s
30 Mountain Climbers
June 14
“Heather”
AMRAP 20
8 Pullups
12 DB Snatches (50#/35#)
17 Wall Balls (20#/14#)
June 15
Bench Press
3-3-3
65-75-85%
5 RFT
5 Box Jumps (24″/20″)
3 Power Cleans (135#/95#)
50 Double Unders
R1
June 16
AMRAP 40 (easy pace)
2L Parking Lot Sled Pull
2L Parking Lot Sled Push
2L Parking Lot Farmer’s Carry
1L Parking Lot Front Rack March
1000m Row
30 Cal Bike
June 3 – 9, 2019
June 3
Back Squat
% work up to 5@75%
Front Squat
% work up to 5@70%
In 10 min:
Hit peak RPM’s on bike
June 4
Partner WOD
6 Rounds
400m Run
400m Row
20 Burpees
**Split the run and row into 100m increments and the burpees into 5 rep increments.
June 5
EMOM 9
8 Strict Press (95#/65#)
12 Renegade Rows (40#/25#)
8 Toes to Bar / 12 Knee Raises
R3
AMRAP 7
8 Push Press (95#/65#)
8 Pullups
50′ Bear Crawl
June 6
Back Squat
% work up to 5@75%
Front Squat
% work up to 5@70%
Back Rack Reverse Lunge
3×16-20
Front Rack Step Ups
3×6-8
June 7
For Time
50-40-30-20-10
Double Unders
30-25-20-15-10
KB Swings (53#/35#)
20-18-16-14-12
Box Jump Overs (24″/20″)
June 8
Park Workout(Kinsmen Park)
Rope Climb Practice
AMRAP 25
16 Sit Up
12 Jump Lunges
1 Hill Sprint
2 min rest
June 9
Hero WOD JT
21-15-9
HSPU
Ring Dips
Push Ups
May 27-June 2, 2019
Monday May 27
Back Squat
5@ 60%
3@70%
2@80%
2@90%
1@95%
Front Squat
5@65%
4@75%
4@80%
4@85%
Tuesday May 28
As a 2 person team
6 Minutes to establish a 2 rep Hang Clean and Jerk
rest 3
AMRAP 11*Alternate Rounds
3 Push Up
4 Push Jerks 95/65
5 Hang Power Clean
Wednesday May 29
EMOM 30
ODD Minute- 100 M run
EVEN Minute:
2-10: 2 Lengths Sled Drag 45/25
12-20: 5 D-Ball Over Shoulder 100/80
22-30: 9/6 Cal Bike
Thursday May 30
Back Squat
5@65%
3×5@75%
Front Squat
4×5@65%
EMOM 10
1: 3-6 Strict Toes 2 Bar
2: 12/8 Cal. Row
Friday May 31
For Time
80 KB Swing 53/35
60 Box Jumps 24/20
40 Burpee Pull Up
20 Handstand Push Up
Saturday June 1
For Time
Buy In
800m Run
3 Rounds
20 Wall Balls (20#/14#)
20 DB Snatches (50#/35#)
Cash Out
600m Run
Sunday June 2
AMRAP 30
10-12 DB Seal Row
10-12 DB Floor Press
10-12 Half Kneeling Bottoms Up KB Press
1 min Front Plank
45 sec Side Plank
60 Double Unders
4L Sled Push (challenging load)
4L Suitcase Carry (per side)
May 20-26, 2019
Monday May 20
Holiday
Tuesday May 21
Back Squat
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%
Front Squat
5 @ 60%
3×5 @ 65%
Wednesday May 22
0-12 Min
4 Rounds
50 Double Unders
15 Push Press 75/55
10 Toes 2 Bar
12-24 min
21-15-9
DB Burpee 50/35
Pull Up
Thursday May 23
AMRAP 35(moderate pace)
1 min Handstand Hold
40/30 Cal. Row or Bike
50′ Overhead DB Carry
100′ Walking Lunge
50′ Front Rack KB Carry
400 M Run
1 min FLR on Rings
Friday May 24
Back Squat
2×5 @ 65%
3×5 @ 70%
Front Squat
4×5 @ 60%
EMOM 15
Alternate
15-20 sec Lhang
30-45 sec Wall Sit
20 Russian Twists
Saturday May 25
Deadlift
3 sets of 6 @ 75%
For Time
15-12-9 Clean & Jerk 115/75
10-20-30 Push Up
10-15-20 Tuck Up
Sunday May 26
For Time:
2000 M Run
1000 M Row
50 DB Box Step Overs 50/35