January 20-26, 2020
Monday Jan 20
“The Ghost”
6 Rounds, 1 minute per station of
Calorie Row
Burpee
Double Unders
Rest
*Score is Total Reps
Tuesday Jan 21
EMOM 10
Min 1: 3-6 Strict Pull Up
Min 2: 50′ Bear Crawl
AMRAP 10
12 Ring Row(Shoulder under Rings)
8 Medball Knee Raises 14/10
4 Alternating Turkish Get Up 50/35
Wednesday Jan 22
Snatch +Hang Snatch + Overhead Squat
Build to Max then 70% for 3 sets of 1+1+1
For Time
12 Squat Clean 155/105
18 Push Jerk 135/95
24 Overhead Squat 95/65
Thursday Jan 23
Partner WOD
AMRAP 22
48/32 Cal Row *Partner Holds Wall-sit
12 Synchro Burpee
24 Box Jumps 24/20 *Partner Holds Handstand
12 Synchro Push Up
Friday Jan 24
“Happy Dance”
For Time
50 Toes 2 Bar
50 DB Power Clean 2×50/35
50 DB Box Step Over 2×50/35
50/35 Cal Row
Saturday Jan 25
E3Mx6
16/13 Cal Row
12 Tuck Ups
6 Jump Lunges
12 Sumo Deadlift High Pulls (95#/65#)
8 Thrusters (95#/65#)
6 Bar Facing Burpees
Sunday Jan 26
Half Kneeling Chops
3×8
Goblet Squat w/ Internal Rotation
3×12
AMRAP 13
10L Run
4L Reverse Run
2L Bear Crawl
1L Reverse Bear Crawl
12 DB Snatch (50#/35#)
12 Toes to Kettlebell
January 13-19, 2020
Monday Jan 13
BTN Strict Press
8-6-4-2-4-6-8
Row Work
5 min paced Row right into
5 rounds
10 sec. Sprint
50 sec. Paced
Tuesday Jan 14
4×6 Strict Pull Up
AMRAP 12
50 Sit Up
40 Box Jump 24/20″
30 Push Up
20 Burpee
10 Deck Squat 35/18
Wednesday Jan 15
Tempo Good Morning @3111
3×8 @ 80% of Last Week
AMRAP 11
8 Squat Clean 135/95
6 HSPU
Thursday Jan 16
For Time
500 Alternating Box Step Ups 24/20″
OT2M including 0:00 5 KB Swing 70/53
Friday Jan 17
0:00-10:00
4 Rounds For Time
4/2 Muscle Up
10 DB Squat Snatch 50/35
20 Double Unders
10:00-20:00
3 Rounds For Time
15 Toes 2 Bar
20/15 Cal Row
Saturday Jan 18
AMRAP 20
20 Burpee Box Jumps 20/12
30 WallBall 20/14
Sunday Jan 19
Every 2 min x 4
1: 8 Ring Dip// 2 Turkish Get Ups
2: 4 Length Farmer Carry 70/53 // 8 DB Bent Over Row
3: 10 V-Up/ 10 Tuck Up/ 30 sec Hollow Hold
January 6-12, 2020
Monday Jan 6
30 On/ 30 Off
7 Rounds each
Calorie Bike
Calorie Row
Box Jump 24/20
Dball Carry 100/80
Tuesday Jan 7
Tempo Good Morning @ 3:1:1:1
4 sets of 6 reps Building to heavy
6 Rounds For Time
5 Strict Pull Up
25′ Front Rack DB Walking Lunge 2×50/35
Wednesday Jan 8
Bear Complex
Work to Heavy 3 Reps in 10 Minutes
Partner WOD
AMRAP 12
P1- Runs 16 Lengths
P2- AMRAPS
16 Air Squats
8 Push Up
8 Tuck Ups
Alternated every time partner finishes run
Pick Up AMRAP where partner left off
Score is total AMRAP’s
Thursday Jan 9
EMOM 10
Min 1: 6-8 Strict Knee 2 Elbow
Min 2: 50′ Bear Crawl
EMOM 10
Min 1: 30 sec Handstand Walk
Min 2: 10 Pistols
AMRAP 6
7 Plate Snatch 35/25
14 Lateral Plate Jumps
Friday Jan 10
3 Rounds For Time
24 Lateral Over Bar Burpee
18 Overhead Squat 95/65
600 M Row
Saturday Jan 11
Complex
1 Squat Clean + 2 Hang Squat Cleans
**6 sets from empty bar to daily max in 12 min
4 RFT
8 DB Snatch (50#/35#)
12 Wall Balls (20#/14#)
36 Double Unders
Sunday Jan 12
Teams of 2
In 8 min:
Ramp Reverse Sled Drag
**Score for combined load
**Done in 50′ increments
R2
In 8 min:
Row for max calories
**Done in 10 calorie blocks
R2
In 8 min:
AMRAP
20s Hollow Hold
10 Hollow Rocks
10 Rolling Plank
8 Burpees
20 Russian Twists (45#/35#)
**Alternate movements
Dec 30 – Jan 5, 2019
Dec 30
In 5 min
Tempo Front Rack Squat
2×8
In 5 min
KB Pass
3×10
AMRAP 10
8 Pistols (alternating)
12 Ring Rows
Dec 31
New Year’s Eve!!
2019 – 2020
2 Rounds
19 Box Jumps
19 Double Unders
19 Weighted Situps (35#/25#)
19 DB Snatches (50#/35#)
2 Rounds
20 Box Jumps
20 Double Unders
20 Weighted Situps (35#/25#)
20 DB Snatches (50#/35#)
Jan 1
“Jackie”
For Time
1000 M Row
50 Thruster @ 45/35
30 Pull Up
Jan 2
Every 3:00 x 6
24/18 Cal Row
18 Jump Lunges
12 Push Up
Jan 3
AMRAP 20
10/Side Single Arm DB Push Press 50/35
10 Burpee Over Med Ball
10 Ring Row
10 Med Ball Sit up to 6 foot target
Jan 4
For Time:
50 WallBall 20/14
40 Deadlift 225/155
30 Toes 2 Bar
25 Wallball
20 Deadlift
15 Toes 2 Bar
Jan 5
For Time:
100/80 Cal Row/Bike
50 Burpee Box Jump Over 24/20
Dec 23 -29, 2019
Dec 23
12 Days of Christmas
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Clean (75#/55#)
5 Power Snatch (75#/55#)
6 KB Swings (53#/35#)
7 Pullups
8 Knees to Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 OH Walking Lunge (45#/25#)
Dec 24
Closed Christmas Eve
Dec 25
Closed Christmas Day
Dec 26
Fight Club
3 Rounds for Reps in 17 minutes
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Assault Bike Cals
1:00 Rest
Dec 27
In teams of 2-3
AMRAP 25
10 Turkish Get Ups 50/35
60 Cal Row
120 Lateral Plate Hops 45/35
10 Turkish Get Ups 50/35
60 Toes 2 Bar
120 Double Unders
Dec 28
Single Leg Deadlifts
3×8 **AHAP across all sets
3 Rounds
5 Power Cleans (135#/95#)
10 Deadlifts (135#/95#)
10 Bar Over Burpees
R1
Dec 29
Every 90s for 4 Rounds
10 V-Ups
10 sec Hollow Hold
10 Hollow Rocks
10 sec Hollow Hold
For Time:
Buy In: 30/25 Cal Row
5,6,7,8…15
Wall Balls (20#/14#)
KB Swings (53#/35#)
Dec 16 -22, 2019
Dec 16
2 Rounds – OT10M
Group 1
50/40 Cal Row
30 Handstand Pushups
125 Double Unders
Group 2
30 Handstand Pushups
125 Double Unders
50/40 Cal Row
Dec 17
AMRAP 22
Partner WOD
14 Toes to Bar
14 Pushups
14 Wall Ball (20#/14#)
Dec 18
27-21-15-9
Front Squat (95#/65#)
Complete 8 Strict Press after each set
Dec 19
Barbell Row
12-10-8-6
15m NFT
50′ DBall Carries (100#/80#)
50′ Sled Pushes (90#/45#)
20 Russian Twists
8 Adductor Planks
10 Back Extensions (ball)
Dec 20
Snatch
Build to heavy single
Hang Snatch
3×2 @ 80% of single
AMRAP 9
12 Box Jumps (24″/20″)
100′ Run
12 KB Swings (53#/35#)
Dec 21
For Time
10 Muscle Up
20/15 Cal Bike
50 DB Box Step Over 2×50/35
50′ DB Overhead Lunge (R)
50′ DB Overhead Lunge (L)
Dec 22
21-15-9
Deadlift 225/155
Bar Facing Burpee
20 Shoulder Taps between each round
Mon Dec 9-15, 2019
Dec 9
EMOM 8
1st 3:
2 Squat Cleans w/ 2 sec pause @ knee
Last 5:
1 Squat Clean + 1 Front Squat (continue to build from previous minutes to 90+% of Clean max)
4 RFT
9 Power Snatches (95#/65#)
12 Box Jumps (24″/20″)
15 Situps
Dec 10
5 Rounds (20s work/40s rest)
Handstand Walk Practice
For Time
7-6-5-4-3-2-1
Devils Press (50#/35#)
Strict Pullups
Dec 11
Back Squat
2×4 @ 85%
2×5 @ 75%
AMRAP 7
30 Double Unders
15 Wall Ball (20#/14#)
Dec 12
3×8
Arnold Press
3×12
Barbell Glute Bridge
**AHAP – same weight across all sets
AMRAP 11
8 DB Snatches (50#/35#)
2-4-6-8… Burpees
Dec 13
Paused Close Grip Bench Press
6-6-6-6-6
Ramp to hard top set of 6
3 RFT
30 Tuck Ups
30 Med Ball Cleans (20#/14#)
30 Double Unders
30 Walking Lunges
Dec 14
Christmas Lift Off
Dec 15
Every 90s for 4 Rounds
10 VUps
10s Hollow Hold
10 Hollow Rocks
10s Hollow Hold
For Time:
Buy In – 30/25 Cal on Rower
5-6-7….15
Wall Balls (20#/14#)
KBS (53#/35#)
Dec 2 – 8, 2019
Dec 2
Rower Hamstring Curls
3×15
For Time
12-10-8-6-4
Deadlifts (185#/135#)
4-6-8-10-12
Dumbbell Push Press (50’s/35’s)
Dec 3
3 Rounds
In 2 min:
6 DB Box Step Ups (50’s/35’s) – Left and Right
Toes to Rings Remaining
R1
2 min:
8 Double KB Russian Swings (53’s/35’s)
6 KB Front Squats (53’s/35’s)
Burpees Remaining
R1
2 min:
8 Landmine Rows (45#/35#) – Left and Right
Double Unders Remaining
Dec 4
EMOM 21
4L Farmer’s Carry (70’s/53’s)
1 min Paced Row
2×10 sec Bike Sprints
1 min Paced Row
25s L-Sit
1 min Paced Row
1 min Rest
Dec 5
OT5M x 5
10 Power Cleans (135#/95#)
10 Bar Over Burpees
Dec 6
“Mary”
AMRAP 20
5 Handstand Pushups
10 Pistols
15 Pullups
Dec 7
In Teams of 3
For Time:
100 Cal Row
100 Box Jump Overs 24/20
100 Devil Press 40/30
100 Cal Bike
Dec 8
Front/Back Squats
3×4/6 @ 70% of 1 RM Front Squat
4 Rounds For Time
15′ Handstand Walk
7 Toes 2 Bar
2 Muscle Ups
12/8 Cal Bike
rest 60
November 25 -December 1, 2019
Monday
Muscle Up Drills
30-20-10
Burpee Pull Up
Alternating Pistols
Tuesday
15 Rounds For Time
9 Box Jumps 24/20
6 DB Snatch 50/35
3 Strict HSPU
Wednesday
0:00-10:00
50/35 Cal Row
40 Wallball 20/14
30 Push Up
20 V-Ups
10 Burpee Box Jump Over 30/24
15:00-25:00
10 Burpee Box Jump Over 30/24
20 V-Ups
30 Push Up
40 Wallball 20/14
50/35 Cal Row
Thursday
Back Squat
10-8-6-4-2
3 RNFT
10/side Banded Single Leg Hip Thrust
8/side Single leg Deadlift last weeks weight
6/side Box Step Ups heavier then last week
Friday
Tempo Strict Press @20X2
3×5 @ 50-60%
Grace
30 Clean And Jerks 135/95
Saturday
For Time
1 Round
100 Double Unders
30 Pushups
30 Toes to Bar
R2
2 Rounds
50 Double Unders
15 Pushups
15 Toes to Bar
R2
3 Rounds
33 Double Unders
10 Pushups
10 Toes to Bar
Sunday
Team of 2
AMRAP 20
600 – 400 – 200 m Row
150′ – 100′ – 50′ Bear Crawl
40 Wall Balls (20#/14#)
**Alternate volume/movements
November 18-24, 2019
Monday
Double Overhand Touch’N’Go Deadlift
4×8 Build to tough set
3 Rounds For Time*12 min cap
50 Double Unders
12/side KB Snatch 50/35
10 HSPU
Tuesday
Box Step Ups
3×8/leg Not Alternating same weight or heavier then last week
EMOM 15
Min 1: 10 Sandbag Squats 100/80
Min 2: 15 Tuck Ups
Min 3: 12/8 Cals Bike
Min 4: 2 Alternating TGU
Min 5: 50′ Bear Crawl
Wednesday
In 6 minutes work to heavy:
Snatch + Overhead Squat
1/2 Cindy
AMRAP 10
5 Pull Up
10 Push Up
15 Air Squat
Thursday
Partner WOD
AMRAP 22
10 Double Russian KB Swing 2×53/35
10 Burpee
10 Double KB Sit-Up
10′ Handstand Walk
*Each team must complete 50/35 Cals on the Bike, must be completed in under 3 min. First come, first time slot pick
Friday
Fight Gone Bad
3 Rounds For Total Reps
1 minute Wall Ball Shots 20/14
1 minute Sumo Deadlift High-Pulls 75/55
1 minute Box Jumps 20″
1 minute Push Press 75/55
1 minute Row (calories)
1 minute Rest
Saturday
7 Rounds For Time
5 Squat Clean 135/95
5 Bar Facing Burpee
5 T2B
Sunday
3×10 Prone DB Row AHAP
10 Push Ups after each set
3xMax Strict Pull Up
3×10 KB RDL AHAP
45 sec Superman after each set
Row a 2K