Apr 22-28, 2019
Apr 22
Back Squat
% work up to 6@85%
Front Squat
% work up to 5@85%
Teams of 2-4
Max Cal Bike in 6 min
Apr 23
Turkish Getup
2×4 (alternating)
Annie
50-40-30-20-10
Double Unders
Situps
Apr 24
Power Clean
7-5-3 (Work up to 85-90%)
21-18-15-12
Pullups
Hang Power Cleans (95#/65#)
Pushups
Apr 25
Back Squat
% work up to 8@80%
Front Squat
% work up to 5@70%
3 RNFT
6 Band Hip Extensions
10 Psoas Pulls (alternating 5 per side)
8 Adductor Planks (per side)
Apr 26
Work up to 80% Strict Press, overload 10-15% Push Press, overload 10-15% Push Jerk
Dennis Carey
Complete 20 reps of Strict Press – Push Press – Push Jerk @ 80% of Strict Press
R 30s between each complex
Apr 27
6 RFT
10 Deadlift 185/125
14 Pistol
7 T2b
Apr 28
AMRAP 40(Moderate Pace)
500 M Row
100′ Bear Crawl
20 Step Ups 24/20
50′ Dball Carry 100/80
.5 Mile Bike
100′ Suitcase/Waiter Carry AHAP
Apr 15-21, 2019
Apr 15
Back Squat
% work up to 6@85%
Front Squat
% work up to 5@80%
Tabata
Wall Balls (20#/14#)
Apr 16
OTM for 7 Rounds
15/12 Cal Row
16 KB Swings (53#/35#)
12 Burpees
Apr 17
12-9-6-3
Devils Press (50#/35#)
Run 200m after each set
R3
12-9-6-3
Chest to Bar Pullups
40 Double Unders after each set
Apr 18
Back Squat
% work up to 8@75%
Front Squat
% work up to 5@70%
3 RNFT
6 Half Kneeling Chops (per side)
8-12 Reverse Hypers
Apr 19
Good Friday
Apr 20
For TIme
400m Run
30 Toes to Bar
30 Wall Balls (20#/14#)
30 Renegade Rows (40#/25#)
60 Double Unders
30 Russian Swings (70#/53#)
400m Run
Apr 21
AMRAP 8
100m Farmers Carry (53#/35#)
8 Power Cleans (95#/65#)
8 Pushups
R4
AMRAP 8
12 Situps
9 Cal Row
6 Pullups
Apr 8-14, 2019
Apr 8
Back Squat
% work up to 6 reps @ 80%
Front Squat
% work up to 5 reps @ 75%
For Time
30-26-22
DB Lunges (50#/35#)
30s Rest Between Each Round
Apr 9
3 Rounds
4 min
Run 400m
4 min
10 Pull ups
6 Power Cleans (135#/95#)
6 Burpee Box Jump Overs (24″/20″)
Apr 10
AMRAP 18
40 Double Unders
20 Hollow Rocks
10 Hand Release Pushups
Apr 11
Back Squat
% work up to 8 reps @ 80%
Front Squat
% work up to 5 reps @ 70%
AMRAP 6
6 Toes to Bar
6 Deadlifts (225#/155#)
6 Bar over Burpees
Apr 12
Tempo Push Press
Up to heavy single
Partner WOD – For Time
800m Row
800m Run
40 Bench Press (135#/95#)
80 DB Snatches (50#/35#)
Apr 13
In 12 Minutes:
3 rounds
20/15 Cal Row
20 Box Jump Overs 24/20
15 DB Front Squat 50/35
In Remaining time Max Snatch
Apr 14
5 Rounds each for time
5 Ring Dip
20′ Handstand Walk
10 KB Swing 70/53
12/8 Cal Bike
rest 2 min
Apr. 1-7, 2019
Mon Apr 1
Back Squat
% work up to 4@80%
Front Squat
% work up to 3×5@70%
AMRAP 7
3,6,9,12…
Box Jumps (24″/20″)
Situps
Tues Apr 2
Groups of 2 OT2M x 2
Max Cal Bike
Max D-Ball Cleans (100#/80#)
Max Length Wheelbarrow
Max Burpees to Plate
200m Run (done together) + Max Double Unders
Wed Apr 3
Tempo Push Press
Up to 2RM
21-18-15
Double DB Power Snatch (50#/35#)
CTB Pullups
BB Strict Press (75#/55#)
Thurs Apr 4
Back Squat
% work up to 8@75%
Front Squat
% work up to 5@70%
4 RNFT
1L Bear Crawl
1L Reverse Bear Crawl
30s Side Plank L
30s Side Plank R
Fri Apr 5
Practice Jumping Bar Muscle Ups for 10 min
For Time:
750/700m Row
6 Rounds
6 Handstand Pushups
6 Hand Release Pushups
10 Ring Rows
Sat Apr 6
Deadlift
Ramp over 3 working sets to 5 reps @ 70-80%
AMRAP 12
5 Hang Squat Snatches (75#/55#)
20 Double Unders
10 Power Snatches (75#/55#)
20 Double Unders
Sun Apr 7
4 RFT
Row 400m
R2
Run 800m
R2
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