November 11-17, 2019
Monday
Remembrance Day
Tuesday
In Teams of 2 or 3
Hero WOD
“Ship”
9 Rounds For Time
7 Squat Clean 185/125
8 Burpee Box Jumps 36/30
Wednesday
AMRAP 5
Bike Calories
AMRAP 5
Handstand Hold
Every break 5 T2b
AMRAP 5
10/7 Cal Row
6 Lateral Burpee Over Rower
Thursday
Tempo Single Leg Deadlift *tempo at 2111
4×6/leg Same weight across all sets
AMRAP 11
8 DB Deadlift 2×50/35
8 DB Box Step Over 24/20 2×50/35
32 Double Unders
Friday
Strict Press
Work to heavy Single
Push Press
Work to heavy Single
Every 3 min x 4
6 Pull Up
12 Push Up
15/12 Cal Row
Saturday
Pistols
4×6 (non-alternating)
AMRAP 17
12 WBS (20#/14#)
15 KB Swings (53#/35#)
18 Situps
Sunday
For Time
25 Sumo Deadlift High Pulls (95#/65#)
18-15-12-9
Burpees
36-30-24-18
Double Unders
25 Power Snatches (95#/65#)
November 4-10, 2019
Monday
DB Box Step Up
4×6/Leg Same weight across all sets
5 Rounds For Time* 7 Min Cap
5 Deadlift @ 275/185
10 Burpees
Tuesday
OT2Mx4
1. 8 – Z-Press + 8 Ring Dips
2. 4 Turkish Get Ups AHAP
3. 18/15 Cal Bike
Wednesday
EMOM 8
1 Squat Clean + 1 Front Squat
Starting @ 80% of last weeks complex
*Build if able
For Time*12 min cap
12-10-8-6-4 Pull Up
24-20-16-12-8 DB Snatch 50/35
48-40-32-24-16 Double Under
Thursday
0-12 Minutes
8-1
DB Power Clean 2×50/35
DB Bench Press 2×50/35
12-24 Minutes
1-8
Wallball 20/14
Burpee
Friday
For Time
Buy In 1000 M Row
then
4 rounds
8 HSPU
10 Tuck Ups
12 KB Swing @ 53/35
Buy Out 500 M Row
Saturday
20.5
Sunday
25-20-15-10-5
Hang Power Snatch 75/55
Toes 2 Bar
Barbell Facing Burpee
Oct 28 – Nov 3, 2019
Oct 28
DB Z-Press
3×8 (Same weight across all sets)
5 Rounds – 30s Intervals Each For Reps
Russian KB Swings (70#/53#)
Wall Balls (20#/14#)
FR Forward Lunge (35#/26#)
Toes to Bar
Rest
Oct 29
Partner WOD
AMRAP 20
8 Ring or Bar Dips
30 Double Unders
50′ Bear Crawl
200m Run
20 Plate Ground to Overhead (45#/25#)
**Alternate movements
Oct 30
In 8 min:
Tempo OHS
3×6 (3:3:x:3)
EMOM 6
2 Squat Cleans + 2 Front Squats
**Build to heavy
AMRAP 7
8 Power Snatches (75#/55#)
6 Pistols (alternating)
4 Handstand Pushups
Oct 31 – Halloween!!!
Zombies vs. Humans
Run 800m
20 Double Unders
40 Air Squats
60 Situps
40 Pushups
20 Pullups
Run 400m
**Humans start WOD first followed by zombies 3 minutes later. If a zombie can catch a human the human does 25 burpees. If a zombie can’t catch any humans they do 25 burpees.
Nov 1
1-2-3-4-5-6-7-8-9-10
Power Clean and Jerks (135#/95#)
**Between each round (9x) complete:
4 Burpees to Plate
10 Jump Lunges
Nov 2
Open 20.4
Nov 3
Bench Press
4×6 @ 70%
6 Rounds – 12 Reps Each
Box Jumps (24″/20″)
Tuck Ups
DB Snatch (50#/35#)
Oct 21 – 27, 2019
Oct 21
Deadlift
4×2
Ramp from 80 to 95%
For Time
21 Power Cleans (95#/65#)
10 Pistols
15 Power Cleans (135#/95#)
10 Pistols
9 Power Cleans (155#/115#)
10 Pistols
Oct 22
OT2M x 4
- 10 Ring Rows + 10 Floor Press (50’s/35’s)
- 200m Run + 8 Burpees
- 10 Hollow Rocks + 7 V Ups + 10 Tuck Ups
Oct 23
23 min NFT
4L Sled (90#/45#)
50 Cal Bike (10 up tempo, 15 down tempo)
15 Reverse Hypers
6 DBall Cleans (100#/80#)
1 Rope Climb
5 TGU (per side up to bridge)
400m Paced Row + 100m Sprint Row
Oct 24
Handstand Pushups
In 10 min work on setup and put together 4-6 good sets w/ reasonable volume
3 RFT
9 Thrusters (95#/65#)
18 Situps
36 Double Unders
Oct 25
Partner WOD
Row (cal)
50-40-30-20-10
Between each set complete:
20 Toes to Bar
20 Pushups
Oct 26
Open 20.3
Oct 27
AMRAP 18
15 Back Squat 95/65
12 Lateral Burpee Over Bar
9 KB Swing 53/35
Oct 14 – 20, 2019
Oct 14
Thanksgiving. No classes.
Oct 15
4 Rounds
9 Burpee Box Jump Overs (24″/20″)
15 Dumbbell Goblet Squats (50#/35#)
Rest 2 min
3 Rounds
15 Burpees
100′ Farmer’s Carry (50’s/35’s)
Oct 16
Strict Press
5×5
**Ramp 1st 3 sets, last 2 sets @ about 75-80% of max
EMOM 16 (1 min on, 1 min off)
125/100m Row
Double Unders for remainder of minute
Oct 17
Tempo Back Squat (3:3:x:3)
Ramp triples in 10 min
15m NFT
4 Single Leg Plank Holds (2 per side – 10-20 seconds)
6 Side Front Rack Step Ups
6 Strict T2B
8 Side Bridge (foot on bench)
Oct 18
AMRAP 18
9 Sumo Deadlift High Pulls (95#/65#)
12 Chest to Bar Pullups
600m Run
Oct 19
Open 20.2
Oct 20
In 12 min:
3×10-12
BB Rollouts
DB Row (AHAP)
Partner WOD
AMRAP 3
Max Cal Row
AMRAP 3
Max DB Snatch (50#/35#)
AMRAP 3
Max Double Unders
**Complete AMRAP’s w/ no rest
Oct 7 – 13, 2019
Oct 7
Team of 2
3 Rounds – 90 sec Intervals
Sled Push (90#/45#)
DBall Carry (100#/80#)
Plate Situps (25#/15#)
Burpees
Rest
Oct 8
Buy In –
20 Toes to Bar
800m Run
8 Rounds
3 Power Cleans (135#/95#)
3 Front Squats (135#/95#)
Cash Out –
20 Toes to Bar
800m Run
Oct 9
Barbell Back Rack Reverse Lunge
Build to heavy set of 10 (alternating) then 1 backoff set of 20 @ 60% of heavy set
AMRAP 8
25′ Bear Crawl
25′ Front Rack Walking Lunge (53’s/35’s)
50 Double Unders
Oct 10
OT4M x 5
7 Devil Press (50#/35#)
7 Handstand Pushups
7 Pullups
12 Tuck Ups
Oct 11
“Kelly”
5 RFT
400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
Oct 12
Open 20.1
Oct 13
25 Minute Easy Cardio*Pick your Machine
Every 4 min including 0:00
20 Banded Good Morning
10 Tuck Ups
5 V-Ups
5 Chin up
Sept 30 – Oct 6, 2019
Sept 30
In 8 min:
Sequence 10 double unders together. Goal is to accumulate as many 10 rep sets as possible with minimal mistakes.
AMRAP 12
In teams of 2-4
Max Cal Bike
Oct 1
Bench Press
3-3-3-3
Work up to 80-85% of max
3RFT
10 Close Grip Paused Pushups (to plate)
15 Sumo Deadlifts (135#/95#)
20 Situps
Oct 2
25 min NFT
8 Paused Wall Balls (20#/14#)
8 Chin Ups
750/650m Row
6 Advanced Birdogs (arms)
6 Advanced Birdogs (legs)
400m Run
2 Turkish Getups (left)
2 Turkish Getups (right)
Oct 3
Back Squat
10-10-10 (all sets @ 60-65%)
Front Squat
10-10-10 (all sets @ 60-65%)
AMRAP 7
14 Box Jumps (24″/20″)
14 KB Swings (53#/35#)
Oct 4
5 min
Tall Snatch – work to heavy w/ good form
5 min
Hang Snatch – work to heavy w/ good form
Open 14.1
AMRAP 10
30 Double Unders
15 Power Snatches (75#/55#)
Oct 5
AMRAP 22
26 Walking Lunges
19 Situps
12 Pushups
5 Pullups
Oct 6
Split Jerk
10 min to work on technique to marginally heavy
2 RFT
15 DB Power Cleans (left)
400m Run
15 DB Power Cleans (right)
400m Run
Sept 23-29, 2019
Monday Sept 23
Every 5 min x 5
500 M Row
8/side Dumbbell Push Press 50/35
16 WallBall 20/14
Tuesday Sept 24
AMRAP 20
12 Box Step Over 2×50/35
100 M run
8 T2B
6 HSPU
Wednesday Sept 25
Front Squat
Work to Heavy 3 RM
For Time*8 min Cap
10-8-6-4-2
Power Clean 95/65,115/75,135/95,155/105,185/125
2-4-6-8-10
Bar Facing Burpee
Thursday Sept 26
EMOM 30
Min 1: 100′ D-Ball Carry 100/80
Min 2: 15/10 Cal Bike
Min 3: 100′ Farmer Carry 70/53
Min 4: 20 sec L-Hang
Min 5: 200 M run
Min 6: Rest
Friday Sept 27
Open Workout 18.3(modified)
2 Rounds *14 Min Cap
75 Double Unders
20 Overhead Squat 115/80
75 DU
12 Chest 2 Bar Pull Up
75 DU
20 DB Snatch 50/35
75 DU
12 Chest 2 Bar Pull Up
Saturday Sept 28
Deadlift
5-5-5-5
AMRAP 10
10 Push Up
10 Tuck Up
5 Dips
5 V-Up
Sunday Sept 29
3 Rounds Each For Time
40 Cal Row
30 Burpee
20 Cal Bike
rest 4 min
Sept 16-22, 2019
Monday Sept 16
6 Minutes to Work to a heavy Double overhand/No Hook Grip Deadlift
5 Rounds
30 seconds on/ 30 seconds off
Burpee Pull Up
Deadlift 185/125
Calorie Bike
Tuesday Sept 17
5 Rounds For Time
500/400 M row
10 Front Rack Lunge 2×50/35
8 HSPU
10 Front Rack Lunge
Wednesday Sept 18
Snatch Pull+Hang Snatch+Overhead Squat
Work to heavy 1+1+1 in 8 Minutes
AMRAP 9*add 3 reps each round, (3-3-30,6-6-30,9-9-30)
3 Hang Power Snatch 75/55
3 Overhead Squat
30 Double Unders
Thursday Sept 19
EMOM 12
Min1: 1 L-sit Rope Climb
Min2: 30 sec Handstand Hold with Leg Extension(15 sec each)
Min3: 5/side Skater Squat
For Time*10min cap
Run 1 Mile
Friday Sept 20
Open Workout 11.5
AMRAP 20
5 Power Clean 145/105
10 Toes 2 Bar
15 Wallball 20/14
Saturday Sept 21
BB Row (155#/105#)
3×10 + AMRAP Set
3 Rounds
AMRAP 3
30 Double Unders
10 Burpees
R1
Sunday Sept 22
4 Rounds
Tempo Row 1000/850m
Sept 9-15, 2019
Monday Sept 9
AMRAP 12 for Quality
15 Stiff legged Deadlifts
6/side Russian KB Front Rack Box Step Ups
10 DB Hip Thrusts
5 rounds
In 90 seconds
10 Burpee Box Jump Overs 24/20
AMRAP Air Squat
rest 90 seconds
Tuesday Sept 10
AMRAP 20
5 Strict Pull Up
5 Strict Press 95/65
Wednesday Sept 11
Back Squat
10 min to work to heavy 4
For Time
4 Alternating Turkish Get Up 40/20
10 Goblet Lunge 40/20
6 TGU
10 Goblet Lunge
8 TGU
10 Goblet Lunge
10 TGU
Thursday Sept 12
AMRAP 30(easy pace)
100′ D-Ball Carry 100/80
200 M Run
30 Cal Row
40 Cal Bike
60 seconds FLR On rings or Plank
Friday Sept 13
Open Workout 17.5
10 Rounds
9 Thrusters 95/65
35 Double Unders
Saturday Sept 14
AMRAP 8
6 Pistols
6 Double DB Snatch 50/35
12 Sit ups
EMOM 12
Min 1: 2 Rope Climb
Min 2: 20 seconds Seated Pike Up Hold
Min 3: 5 Seated Box Jump to max Height
Sunday Sept 15
For Time
2k Row Buy In
–Then–
5 Rounds
5 Power Snatch 115/85
10 Push Ups