Aug. 13-19, 2018
Aug 13
5 RFT
7 HSPU
14 Power Cleans (75#/55#)
28 Double Unders
Aug 14
For Time:
800m Row
Rest 2
3 Rnds
8 Pullups
16 Situps
Rest 2
3 Rnds
8 MB Cleans (20#/14#)
16 Knees to Elbows
Rest 2
800m Row
Aug 15
Front Squat
Build to heavy set of 5, then do 2 backoff sets dropping 10% each set for 6 and 7 reps
AMRAP 11
12 Thrusters (95#/65#)
12 Burpees over bar
Aug 16
For Time:
Run 800m x 2
Run 400m x 2
Run 300m x 2
Run 200m x 2
Separate each interval by 100m walk
Aug 17
21-15-9
Bench Press (155#/105#)
Box Jumps (24″/20″)
21-15-9
Row (cal)
DB Snatch (50#/35#)
Aug. 18
Build to a heavy Power Snatch for the day
AMRAP 12
10 Power Snatch 75/55
10 Pistol
5 Toes 2 Bar
Aug. 19
EMOM 25
12/8 Cal. Bike
2 Rope Climb
13/10 Cal. Row
2L Sled Push
Rest
Aug. 6 – 12, 2018
Aug 7
3 Rounds NFT
20 Front Rack Reverse Lunges (Ramp weight)
10 Quadruped Hip Extensions w/ band
AMRAP 12
200m Run w/ Med Ball on Left Shoulder (20#/14#)
12 KB Swings (53#/35#)
200m Run w/ Med Ball on Right Shoulder (20#/14#)
8 KB Jump Squats (70#/53#)
Aug 8
4×6
Ring Pullups
For Time:
8 Box Jumps (24″/20″)
50 V-Ups
8 Box Jumps
30 Deadlifts (205#/145#)
8 Box Jumps
10 Burpees
8 Box Jumps
Aug 9
AMRAP 20
30 Wall Balls (20#/14#)
80 Double Unders
200m Run
20 Wall Balls
60 Double Unders
400m Run
10 Wall Balls
40 Double Unders
600m Run
Aug 10
5×3
Hang Squat Snatch w/ empty bar
3×3
Squat Snatch to 60% of 1RM
EMOM 12 – Alternate:
3 Power Cleans + 1 Split Jerk (155#/105#)
13/10 Cal Row
Aug 11
“Birchall”
100 Back Squats (bodyweight)
5 Burpees @ top of every minute (start burpees @ beginning)
Aug 12
For Time:
10,9,8…. Pushups
1,2,3…. Toes to Bar
1000m Run
July 30-August 5, 2018
Monday July 30
Push Press
3×2@90
2×2@95
AMRAP 11
12 Wallball 20/14
9 Ab-Mat Sit Up
6 Pull Up
Tuesday July 31
AMRAP 4
8 Overhead Lunge 35/15
4 Burpee Box Jump Over 24/20
Rest 1
AMRAP 4
6 DB Squat 50/35 Per Hand
6 Burpee Over DB’s
Rest 2 minutes then repeat
Wednesday Aug. 1
6 Minutes to work up to a heavy double Hang Clean
3 Rounds for Time
25 Cleans 105/70
500 M Row
Thursday Aug.2
For Time:
Buy In 600 M Run
Then:
60 Alt. Db Snatch 50/35
50 Box Jumps
40 Sh. 2 Oh 50/35(20 per arm)
30 Toes 2 Bar
Friday Aug. 3
Bench Press
6-6-6-6
For Time
Double Unders 20-40-60
Chest 2 Bar 15-12-9
Pistol 40-30-20
Saturday Aug.4
Hero WOD ‘NATE’
AMRAP 20
2 Muscle Ups
4 HSPU
8 KB Swing 70/53
Sunday Aug. 5
4 Rounds For Time
30/20 Cal. Bike
20 Push Up
15 Goblet Squat 44/26
10 Deadlift 185/125
July 23-July 29 2018
Monday July 23
Push Jerk 3×3 @ 80%
Split Jerk 1×2@85%
2×1 @ 90%
2×1 @ 95%
4 RFT
4 Pull Up
6 T2B
8 Hand Release Push Up
Tuesday July 24
3 Rounds for Max Reps
2 Min. DB Burpee Clean and Jerk 50/35
2 Min. KB Box Step Ups 53/35
2 Min. Row for Max Cals
2 Min. Rest
Wednesday July 25
Deadlift
3×6 @ 70%
AMRAP 20
10 SDHP 75/55
100 M Run
15 WallBall 20/14
100 M Run
10 Overhead Lunge 75/55
Thursday July 26
Every 4 Min x 5
400 M Run
20 Ab-Mat Sit ups
10 KB Swing 70/53
Friday July 27
Back Squat
3×8 @ RPE 9
AMRAP 13
7 Power Clean 95/65
7 Thruster
20 Double Unders
Saturday July 28
For Time:
2 Rounds
300/275m Row
10 Burpees
Immediately Into:
3 Rounds
400m Run
15 Tuckups
1 min Superman Hold
Sunday July 29
4 Sets
10 DB Stiff Legged Deadlifts (controlled tempo)
12 Opposite Toe Touches from Plank
AMRAP 9
36 Double Unders
9 Med Ball Cleans (20#/14#)
July 16- July 22, 2018
Monday July 16
Push Press
3×3@ 80%
2×3@ 85%
EMOM 12
1- 8 Z-Press AHAP
2- 8 Bench Press 115/85
3- 15/10 Cal. Bike
4- :20-:40 Hollow Body
Tuesday July 17
600 M Run Buy in
Then
3 Rounds
30 Air Squats
30 KB Swing 53/35
60 Double Unders
Wednesday July 18
AMRAP 25
100 M Farmer Carry 53/35
10 Burpee Box Jump Overs 24/20
12 DB Squat Cleans 50/35
8 Toes 2 Bar
Thursday July 19
AMRAP 11
12/8 Cal Row
8 Pistols
6 HSPU
AMRAP 11
20 Alt. DB Snatch 50/35
8 Burpee
10 Ring Dips
Friday July 20
Back Squat
3×8 @ 8 RPE
For Time:
40 Wallball 20/14
20 Pull up
20 Deadlift 225/155
30 Wallball
15 Pull Up
15 Deadlift
20 Wallball
10 Pull Up
10 Deadlift
Saturday July 21
Hero WOD
COE
10 Rounds
10 Thrusters 95/65
10 Ring Push ups
Sunday July 22
5 RFT
10 Overhead Squats 95/65
5 Snatch
20 Double Unders
E2M including 0:00 Run 100 M
July 9-July 15, 2018
Monday July 9
Push Jerk
3×3@70%
Split Jerk
3×1@ 85%
AMRAP 11
8 Push Up
10 Front Squat 95/65
12 Box Jump Over 24/20
Tuesday July 10
CHIPPER (for time/reps) – 15min time cap
Partners
*conga line*
125 DU/ 250SS
10ft OH DB lunge – L 50/35
10 alt DB snatch
10ft OH DB lunge – R
10 alt DB snatch
400m run
10ft OH DB lunge – L
10 alt DB snatch
10ft OH DB lunge – R
10 alt DB snatch
25 T2B
10ft OH DB lunge – L
10 alt DB snatch
10ft OH DB lunge – R
10 alt DB snatch
Wednesday July 11
EMOM 10
1-6: Snatch Grip Deadlift + Snatch Pull
7-10: Power Snatch + Snatch Balance + Hang Snatch
3 Min to Find a Max Snatch
For Time: 2k Row
Thursday July 12
For Time:
21 Wall Ball 20/14
21 Burpee Pull Up
200 M Run
15 Wall Ball
15 Burpee Pull Up
400 M Run
9 Wall Ball
9 Burpee Pull Up
600 M Run
Friday July 13
Back Squat
3×8 @ 6-7 RPE
D.T.
5 RFT
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerk
Saturday July 14
AMRAP 16
10 DB Box Step Over 35/20 per Hand
10 Walking Lunge 35/20 Per Hand
10 Tuck Ups
10 Burpees
Sunday July 15
2 Rounds
1000 M Row
1000 M Run
20 HSPU
July 2-July 8, 2018
Monday- Closed
Tuesday July 3
For Time:
400 M Run
30 Wallball 20/14
400 M Run
30 WallBall
400 M Run With Med. Ball
Wednesday July 4
Push Press
4×4 @ 70%
1×4 @ 75%
AMRAP 8
10 DB Snatch 50/35
10 Push Up
10 T2B
Thursday July 5
AMRAP 6
5 HSPU
6 Box Jump 24/20
7 Burpee
AMRAP 6
4 Chest 2 Bar
8 Med Ball Clean 20/14
100 M Run
AMRAP 6
6 KB Swing 70/53
12 Lunge
18 Double Unders
Friday July 7
Back Squat 3×10 @ 9RPE
Big Bang!
50 Cleans 225/155
Saturday July 8
AMRAP 14
3 Deadlift 205/145
3 DB Thruster 50/35
3 Pull Up
*Add 1 Rep each Round
Sunday July 9
4 Rounds for Time
1 Min Row
15 Goblet Squat 44/26
10 Push Up
2 Min Walk
1 Min. Bike
12 Box Jumps 30/24
24 Sit-Ups
2 Min Walk
June 25 – July 1, 2018
June 25
Push Jerk
3×3 @ 80% of Push Press
Pause Split Jerk + Split Jerk*2 second pause in bottom of dip
3 sets 1+1 @ 100% of Push Press
New Athletes: Work on technique and stay at 70% for Push Jerk and 80% for Split Jerk
EMOM 10
8-12 V-Ups
8-12 Burpees
June 26
6 RFT
10 Goblet Squats (53#/35#)
400m Run
Rest 90s between rounds
June 27
Voodoo Pre-Challenge WOD 1
For time complete;
- 9 cleans @ 95/135#
- 2 bar over burpees
- 8 cleans @ 105/155#
- 4 bar over burpees
- 7 cleans @ 115/185#
- 6 bar over burpees
- 6 cleans @ 125/205#
- 8 bar over burpees
- 5 cleans @ 135/225#
- 10 bar over burpees
- 4 cleans @ 145/245#
- 12 bar over burpees
- 3 cleans @ 155/275#
- 14 bar over burpees
- 2 cleans @ 175/295#
- 16 bar over burpees
- 1 cleans @ 195/315#
- 18 bar over burpees Time cap is 16min
June 28
EMOM 25
15 Box Jumps (24″/20″)
Farmer’s Carry – 1/2 parking lot (53#/35#)
8/5 Strict Pullups
12 DB OH Strict Press (40#/25#)
Rest
June 29
Back Squat
3×10 @ 8 RPE
AMRAP 3
8 Deadlift 135/95
16 Double Unders
Rest 2 Min Repeat x2
June 30
Voodoo Prechallenge Workout 2
Complete as many DB thruster reps as possible;
Min 1:
- 2/4 bar MU’s
- AMRAP DB thrusters @ 35/50# in remainder of min Min 2:
- 2/4 bar MU’s
- AMRAP DB thrusters @ 35/50# in remainder of min Min 3:
- 2/4 bar MU’s
- AMRAP DB thrusters @ 35/50# in remainder of min Min 4:
- 2/4 bar MU’s
- AMRAP DB thrusters @ 35/50# in remainder of min Min 5:
- 2/4 bar MU’s
- AMRAP DB thrusters @ 35/50# in remainder of min Min 6:
- 2/4 bar MU’s
- AMRAP DB thrusters @ 35/50# in remainder of min score only DB thruster reps completed within the 6 score only DB thruster reps completed within the 6 minutes of allotted time.
Voodoo Fitness Max Snatch and Max Clean And Jerk(Post Class)
July 1
4 Rounds For Time
500 m Row
30 Situps
20 KB Swings 53/35
June 18-24, 2018
June 18
Push Press
5×5 @ 60%
New athletes complete 5 rep max @ RPE 7
AMRAP 7
8 DB Squat Cleans (50#/35#)
8 Hand Release Pushups
June 19
For Time:
500m Row
7 Burpees
30 Pullups
7 Burpees
40 Situps
7 Burpees
800m Run
7 Burpees
June 20
Work up to about 70% of snatch 1RM for Oly Complex: 1:1:1 Hang Power Snatch, Hang Squat Snatch, Squat Snatch
EMOM 6
Oly Complex @ 70%
AMRAP 12
24 Double Unders
12 Overhead Squats (75#/55#)
9 Box Jumps (24″/20″)
June 21
AMRAP 6
200m Run
6 Chest to Bar Pullups
AMRAP 6
18 Kettlebell Swings (53#/35#)
14 Cal Row
AMRAP 6
8 DB Bench Press (50#/35#)
3 Man Makers (50#/35#)
2 min rest between each AMRAP
June 22
Back Squat
3×10 @ 6-7 RPE
Partner WOD
80 Wall Balls (20#/14#)
60 Toes to Bar
40 DB Step Overs (50#/35#)
June 23
Diane
21-15-9
Deadlift 225/155
Handstand Push Up
June 24
Every 3 Minutes For 7 Rounds
Complete:
20 Double Unders
12/8 Cal. Bike
14 Alt. Front Rack KB Lunge 35/18
June 11 – 17, 2018
June 11
Deadlift
Up to 80% x 1
3 max attempts
Pullups
3 max singles
3 Rounds NFT
8 Ab Rollouts
10 L-Sit Halos (challenging weight)
30s Rolling Plank
June 12
10 min w/ Partner
Work up to heavy 5 rep clean and jerk. Should be unbroken reps. Up to 135#/95#.
In 12 min:
Run 1 mile
Max wall balls in remaining time
June 13
Complete 1 min interval max reps for:
KB Swings (70#/53#)
Double Unders
Bike
Box Jumps (24″/20″)
After getting reps for 1 min, complete 2 rounds in 1:30 timeframe.
June 14
Overhead Squats
Up to 80% x 1
3 max attempts
Pullups
3 sets of max reps
NFT
25-15-10
Reverse DB Shoulder Raises
Side DB Shoulder Raises
Front DB Shoulder Raises
June 15
4 RFT
400m Run
100m Farmer’s Carry (53#/35#)
12 Handstand Pushups
June 16
“Double Decker”
AMRAP 15
15 Power Snatch (75#/55#)
30 Double Unders
15 Wall Balls (20#/14#)
30 Double Unders
June 17
EMOM 8
10 Pistol Squats
20s L-Sit hold
For Time:
Partner WOD
3000m Row