May 21 – May 27, 2018

Monday May 21- Closed

Tuesday May 22

Deadlift

2 @ 90%

3×3 @ 75%

Pull Up

3×3

18.2

1,2,3…10

DB Squat 50/35

DB Facing Burpee

 

Wednesday May 23

AMRAP 25

100 M Farmer Carry 50/35

400 M Run

500/400 M Row

40 Double Unders

 

Thursday May 24

Overhead Squat

5×5 @ 60%

Pull Up

5×5

3RNFT

1L Reverse Bear Crawl with KB Drag 35/18

10 Windshield Wipers holding Plate 45/25

 

Friday May 25

For Time:

30 Power Clean 95/65

15 Box Jump 24/20

20 Power Clean 115/95

15 Box Jump

10 Power Clean 135/115

 

Saturday May 26

PARK WOD(more details will be on the white board)

3 Rounds For TIme

4 Tire Flips

Run up the Hill

20 Air Squats

Run down the Hill

20 Burpee

 

Sunday May 27

AMRAP 15

8 HSPU

8 Toes 2 Bar

12 Front Squat 75/55

12 Push Press 75/55

May 14-May 20, 2018

Monday May 14

Deadlift

85% x 2

70% 3×3

Pull Up

5×3

TABATA

L-Hang

TABATA

Reverse Lunge

 

Tuesday May 15

AMRAP 23

400m Run

20 Alt. DB Snatch 50/35

10 Burpee Over DB

5 HSPU

 

Wednesday May 16

Partner WOD

For Time:

100 Cal. Row

100 WallBall 20/14

100 Cal. Air Bike

100 KBS 70/53

 

Thursday May 17

Overhead Squat

5×1 @ 80%

Pull up

5×7

AMRAP 7

7 Jumping Squats Holding Medball 14/6

8 Box Step Ups 24/20 #40/25

 

Friday May 18

For Time:

75 Double Unders

—Then—

4 Rounds

4 Ring Dip

8 Thruster 95/65

12 T2B

–Then–

50 Double Unders

 

Sat May 19

OT2M – 12 min

Oly Complex

2 Hang Power Cleans + 2 Hang Squat Cleans + 2 Tempo Front Squats (2:2:x:2)

Work to max

AMRAP 10

9 Hang Power Cleans (115#/80#)

18 Wall Balls (20#/14#)

 

Sun May 20

8 RFT

Rnds. 1,3,5,7

14 Push Jerks (1/2 bw)

6 Bar Facing Burpees

Rnds. 2,4,6,8

14 Renegade Rows (40’s/30’s)

200m Run

May 7- May 13, 2018

May 7

Deadlift

3×3 @ 80%

3×3 @ 65%

Pull Up

4×3

3 Rounds For Quality(Pick a Number you can go unbroken with)

Durante Core

6-10 Hollow Rocks

6-10 V-Ups

6-10 Tuck Ups

10 Second Hollow Hold

Rest 90 seconds in between rounds

 

May 8

5 Minutes to establish a 2 Rep Max Thruster

4 Rounds For Time

1 Length Front Rack Walking Lunge 35/18 per arm

10 Shoulder 2 Overhead

5 HSPU

 

May 9

AMRAP 12

15/10 Cal. Row

10 KB Swing 70/53

5 H.R. Push Up

Rest 1

AMRAP 12

35 Air Squat

20 DB Snatch 50/35

10 Toes 2 Dumbbell

 

May 10

Overhead Squat

5×3 @ 70%

Pull Up

5×6

AMRAP 5

Burpee to 6″ Target Overhead

AMRAP 5

Box Jump 24/20

 

May 11

10 min to establish a Heavy Clean & Jerk

3 Rounds For Time

50 Double Unders

10 Clean & Jerk 135/95

 

May 12

Buy In 600m Run

3 Rounds

7 Hang Snatch 95/65

6 Box Jump Overs 30/24

5 Toes 2 Rings

Buy Out 100 Ab-mat Sit up

 

May 13

8 Rounds For Time

4 Front Squats @ 65% of 1 RM

8 Bar Facing Burpee

Apr. 30 – May 6, 2018

Apr. 30

Deadlift

90%x2

75% 5×3

Pullups

3×3

Tabata

Front Rack Box Step Overs (20″ box/35#/26#)

Lying Knees to Elbows

1 min Rest Between

May 1

Bench Press

3-3-2-2-2-2

All sets of 2 @ 90%

AMRAP 12

100′ R KB Suitcase Carry (72#/53#)

9 R Hang DB Clean and Jerks (50#/35#)

100′ L KB Suitcase Carry (72#/53#)

9 L Hang DB Clean and Jerks (50#/35#)

May 2

E2oTM 18

400/350m

10 Burpee Box Jump Overs (24″/20″)

10 Wall Balls (20#/14#) + 24 Double Unders

May 3

Overhead Squat

5×5 @ 60%

Pullups

5×5

EMOM 8

Alternate:

5 Single Leg Romanian Deadlifts (challenging load)

14-20 Shoulder Taps

May 4

Fight Gone Bad

3 Rounds

Wall Ball (20#/14#)

Sumo Deadlift High Pull (75#/55#)

Box Jump (20″)

Push Press (75#/55#)

Row (cal)

Rest

May 5

AMRAP 22

12 Toes to Bar

15 KB Swings (53#/35#)

20 Reverse Lunges (50#/35#)

May 6

Heavy Triple Hang Power Snatch

For Time

30-20-10

DB Snatches (50#/35#)

Burpees to Plate

 

Apr. 23 – Apr. 29, 2018

Apr. 23

Deadlift

85%x2

70%x6x3

Pullups

5×3

3 Rounds

20s work / 20s rest

Plank w/ alt leg raises

Side Plank R w/ leg raise

Side Plank L w/ leg raise

Assault Bike for max output

Apr. 24

Strict Overhead Press

10-8-6-4-2

If you know your max on strict press the last set should end at around 90%

21-15-9

Thrusters (95#/65#)

Hand Release Pushups

Apr. 25

For Time

750/650m Row

4 Rounds

12 Burpees

18 Situps

24 Double Unders

750/650m Row

Apr. 26

Overhead Squat

5×1 @ 80%

Pullups

5×10

Glute Ham Raises

Accumulate 50 reps

Apr. 27

18 min AMRAP

2 Hang Squat Cleans (135#/95#)

10 Pistol Squats (5 per side alternating)

4 Hang Power Cleans (135#/95#)

12 Box Jumps (24″/20″)

 

Apr. 28

AMRAP 20

200 M Run

15 Wallball 20/14

9 Toes 2 Bar

6 Power Snatch 115/75

20 Double Unders

 

Apr. 29

2 Rounds

3 minute Row @ 70% rest 3

2 Minute Row @ 80% rest 2

5 Rounds For Time

10 Kb Clean & Jerks 53/35

8 Back Squats 155/105

 

April 16-22/18

Apr. 16

Deadlift

Working Set

80%x2

Speed Sets

65% 8×3 (90s rest)

Pullups

4×3 (use same band tension as last week)

3 Rounds of 2:30

Suitcase Carry L 75′ (72#/53#)

Suitcase Carry R 75′ (72#/53#)

8 Toes to bar

Hollow Hold Remaining

30s Rest following each round

Apr. 17

20-15-10

DB Row/DB Bench Press Superset

Not for time – use heavier db’s as each set progresses

2 RFT

15 Cal Row

14 Box Jumps

13 KB Swings (53#/35#)

12 Handstand Pushups

11 Burpees

10 DB Snatches (50#/35#)

Apr. 18

10 min to find challenging Turkish Getup

4 min AMRAP x 3

1st – 12 Double Unders      10 Tuck Ups        6 Lengths Bear Crawl

2nd – 24 Double Unders      10 Tuck Ups        4 Lengths Bear Crawl

3rd – 36 Double Unders      10 Tuck Ups        2 Lengths Bear Crawl

Rest 2 min between each AMRAP

Apr. 19

Overhead Squat

5×3@70% to bench

Pullups

5×9

6 min AMRAP

14 Alternating Weighted Step Ups (35#/25#)

28 Air Squats

Apr. 20

“Bottle Rocket”

For Time

25 Burpees

25 Power Cleans (135#/95#)

25 Burpees

7 Wall Balls (20#/14#) at the top of each minute

Apr. 21

EMOM 20

10 Dips

10 Tempo Ring Rows (2020)

25s Rolling Plank

11/9 Cal Bike

Rest

Apr. 22

Back Squat

5×6-8  Add load to next set if getting 8 reps. Decrease load if unable to get 6.

For Time:

100 Double Unders

50 MB Cleans (20#/14#)

100 Double Unders

April 9-15, 2018

Apr. 9

“Broncos” – Hero workout in honour of the tragic bus crash on April 6

Partner Workout

6 Rounds of AMRAP 4:

15 Burpees onto a plate with a high five to your partner

29 Box Jumps to 20″

Rest 1 min between rounds

To be completed in as much green as you have!!

https://www.gofundme.com/funds-for-humboldt-broncos

Apr. 10

Deadlift

Work Sets – 75%x2

Speed Sets – 60% 8×3

Pullups – 3×3

**Pullups are to be done strict. Use w/ considerable band tension so not anywhere close to failure (RPE 6-7)

EMOM 10

8 Pendlay Rows (135#/95#)

8 Toes to KB

Apr. 11

Partner WOD

1000/800m Row

80 Pushups

750/650m Row

60 Pushups

500/450m Row

40 Pushups

**Mixed teams split the difference on the row

Apr. 12

Overhead Squat – 5×5@60% – to be done with a bench target

Pullups – 5×8

**Pullups are to be done strict. Use w/ considerable band tension so not anywhere close to failure (RPE 6-7)

9 min AMRAP

6 DB Presses Left (50#/35#)

6 Burpees over DB

6 DB Presses Right (50#/35#)

6 Burpees over DB

Apr. 13

For Time:

20-15-10-5

Power Cleans (95#/65#-115#/80#-135#/95#-155#/115#)

50-60-70-80

Double Unders

Apr. 14

EMOM 12

Alternate:

12/9 Cal Row

5-8 HSPU

Rest 3 min

2 Rounds

2 min max reps:

Push Jerks (115#/75#)

Box Jumps (24″/20″)

Rest 1 min between each round

Apr. 15

AMRAP 14

9 Front Squat 135/95

12 Strict Knee 2 Elbow

15 Wallball 20/14

18 Kb Swing 53/35

 

April 3-8, 2018

Apr. 3/18

BB Back Rack Reverse Lunge

2×6@60%

2×6@70%

1×6@75%

1×6@80%

9 min AMRAP

20 KB Front Rack Walking Lunge (35’s/18’s)

20 KB Snatches (35’s/18’s)

10 Box Jumps (24″/20″)

Apr.4/18

Bench Press

1×5 @50%

1×3 @60%

1×2 @70%

1×1 @75%

1×1 @ 80%

1×1 @ 90%+

In 2 min Intervals:

15-12-9-6

Handstand Pushups

Complete max amount of burpees to finish off 2 min

Apr. 5/18

Hip Thrusts

3×10

For Time:

40-30-20-10

Wall Balls (20#/14#)

KB Swings (53#/35#)

Complete 20 Double Unders after each round

Apr. 6/18

16 min AMRAP

100′ Farmers Carry (50#/35#)

10 DB Cleans (50#/35#)

10 V-Ups

10 S2OH (50#/35#)

20 Situps

Apr. 7/18

OT2M – 10 min

Build 3 rep hang squat snatch

For Time:

Buy In – 750m/650m Row

2 Rounds

9 Overhead Squats (95#/65#)

9 Thrusters (95#/65#)

9 Front Squats (95#/65#)

Cash Out – 500m/400m Row

Apr. 8/18

Cindy

20 min AMRAP

5 Pullups

10 Pushups

15 Air Squats

March 26-April 1, 2018

Monday March 26

Back Rack Reverse Lunge

3×6@60%

2×6@70%

1×6@75%

AMRAP 7

1 Deadlift 155/105

1 Over Bar Burpee

*Add 1 rep a round(1,1-2,2-3,3 etc..)

 

Tuesday March 27

For Time

30-20-10

Wallball 20/14

Ab-Mat Sit up

Kb Swing 70/53

Rest 1

3 Rounds

20 Pistols

40 Double Unders

 

Wednesday March 28

Bench Press

1×3@ 60%

1×3@ 65%

3×8@ 75%

4 RFT

10 Push Press 115/75

10 Power Clean 115/75

 

Thursday March 29

EMOM 20

1- 15/10 Cal. Bike

2- 12 Sumo Deadlift High Pull 95/65

3- 10 C2B Pull ups

4- 8 Burpee Box Jump Overs 24/20

5- Rest

 

Friday 

Closed For Good Friday

 

Saturday March 31

For time

50 DB Snatch 50/35

45 Thruster 95/65

40 Box Jump 24/20

35 Overhead Squat 95/65

30 Cal. Row

25 Toes 2 Bar

 

Sunday April 1

In 10 minutes find a heavy complex

1 Snatch Pull

1 Hang Snatch

1 Snatch Balance

AMRAP 15

15 Burpee

30 Double Unders

March 19-March 25, 2018

Monday March 19

Back Squat

3×5@60%

2×5@70%

1×5@80%

AMRAP 11

8 Box Jumps Overs 24/20

14 Alternating Lunge 50/35

20 Alternating D.B Snatch 50/35

 

Tuesday March 20

10 Rounds For Time

30 Double Unders

3 Hang Power Clean 135/95

2 Squat Clean

1 Jerk

*perform as a complex. If you drop the bar during the complex, perform 3 burpees then continue where you left off

 

Wednesday March 21

Tempo Bench Press(31X2)

5×8 @ 60%* take last set to 3-5 reps shy of failure

5 Rounds For Time

10 Ring Row

5/Side Kb Snatch 53/35

20 Wallball 20/14

 

Thursday March 22

AMRAP 3

21/15 Cal. Row

21 Burpee

Max Air Squat

Rest 3 Min.

AMRAP 3

18/13 Cal. Row

18 Burpee

Max Goblet Squat 35/18

Rest 3 Min

AMRAP 3

15/11 Cal. Row

15 Burpee

Max Goblet Squat 53/35

Rest 3 Min.

AMRAP 3

12/9 Cal. Row

12 Burpee

Max Goblet Squat 70/53

Rest 3

 

Friday March 23

Open 18.4 ish

10 Minutes playing with Handstand Push ups and Handstand Walk

Diane

21-15-9

Deadlifts 225/155

Handstand Push-Up

 

Saturday March 24

18.5

 

Sunday March 25

9-12-15-18

Toes 2 Bar

18-15-12-9

Power Snatch 95/65