June 10-16, 2019
June 10
Back Squat
5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%
Front Squat
5@60%, 5@70%, 5@75%, 5@75%
June 11
5 OT5M
1 Block Run
6 Pushups
10 Toes to Bar
June 12
In 12 min:
3-3-2-2-1
Complex: Sotts Press, Hang Power Snatch, Hang Squat Snatch
Build to Heavy.
AMRAP 12
8 Power Snatches (95#/65#)
12 Bar Over Burpees
June 13
Back Squat
5@60%, 5@65%, 5@70%, 5@70%
Front Squat
5@60%, 5@70%, 5@75%, 5@80%
EMOM 9
10-15 MB Situps (20#/14#)
5 Hollow Rocks + Hollow Hold to 30s
30 Mountain Climbers
June 14
“Heather”
AMRAP 20
8 Pullups
12 DB Snatches (50#/35#)
17 Wall Balls (20#/14#)
June 15
Bench Press
3-3-3
65-75-85%
5 RFT
5 Box Jumps (24″/20″)
3 Power Cleans (135#/95#)
50 Double Unders
R1
June 16
AMRAP 40 (easy pace)
2L Parking Lot Sled Pull
2L Parking Lot Sled Push
2L Parking Lot Farmer’s Carry
1L Parking Lot Front Rack March
1000m Row
30 Cal Bike
June 3 – 9, 2019
June 3
Back Squat
% work up to 5@75%
Front Squat
% work up to 5@70%
In 10 min:
Hit peak RPM’s on bike
June 4
Partner WOD
6 Rounds
400m Run
400m Row
20 Burpees
**Split the run and row into 100m increments and the burpees into 5 rep increments.
June 5
EMOM 9
8 Strict Press (95#/65#)
12 Renegade Rows (40#/25#)
8 Toes to Bar / 12 Knee Raises
R3
AMRAP 7
8 Push Press (95#/65#)
8 Pullups
50′ Bear Crawl
June 6
Back Squat
% work up to 5@75%
Front Squat
% work up to 5@70%
Back Rack Reverse Lunge
3×16-20
Front Rack Step Ups
3×6-8
June 7
For Time
50-40-30-20-10
Double Unders
30-25-20-15-10
KB Swings (53#/35#)
20-18-16-14-12
Box Jump Overs (24″/20″)
June 8
Park Workout(Kinsmen Park)
Rope Climb Practice
AMRAP 25
16 Sit Up
12 Jump Lunges
1 Hill Sprint
2 min rest
June 9
Hero WOD JT
21-15-9
HSPU
Ring Dips
Push Ups
May 27-June 2, 2019
Monday May 27
Back Squat
5@ 60%
3@70%
2@80%
2@90%
1@95%
Front Squat
5@65%
4@75%
4@80%
4@85%
Tuesday May 28
As a 2 person team
6 Minutes to establish a 2 rep Hang Clean and Jerk
rest 3
AMRAP 11*Alternate Rounds
3 Push Up
4 Push Jerks 95/65
5 Hang Power Clean
Wednesday May 29
EMOM 30
ODD Minute- 100 M run
EVEN Minute:
2-10: 2 Lengths Sled Drag 45/25
12-20: 5 D-Ball Over Shoulder 100/80
22-30: 9/6 Cal Bike
Thursday May 30
Back Squat
5@65%
3×5@75%
Front Squat
4×5@65%
EMOM 10
1: 3-6 Strict Toes 2 Bar
2: 12/8 Cal. Row
Friday May 31
For Time
80 KB Swing 53/35
60 Box Jumps 24/20
40 Burpee Pull Up
20 Handstand Push Up
Saturday June 1
For Time
Buy In
800m Run
3 Rounds
20 Wall Balls (20#/14#)
20 DB Snatches (50#/35#)
Cash Out
600m Run
Sunday June 2
AMRAP 30
10-12 DB Seal Row
10-12 DB Floor Press
10-12 Half Kneeling Bottoms Up KB Press
1 min Front Plank
45 sec Side Plank
60 Double Unders
4L Sled Push (challenging load)
4L Suitcase Carry (per side)
May 20-26, 2019
Monday May 20
Holiday
Tuesday May 21
Back Squat
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%
Front Squat
5 @ 60%
3×5 @ 65%
Wednesday May 22
0-12 Min
4 Rounds
50 Double Unders
15 Push Press 75/55
10 Toes 2 Bar
12-24 min
21-15-9
DB Burpee 50/35
Pull Up
Thursday May 23
AMRAP 35(moderate pace)
1 min Handstand Hold
40/30 Cal. Row or Bike
50′ Overhead DB Carry
100′ Walking Lunge
50′ Front Rack KB Carry
400 M Run
1 min FLR on Rings
Friday May 24
Back Squat
2×5 @ 65%
3×5 @ 70%
Front Squat
4×5 @ 60%
EMOM 15
Alternate
15-20 sec Lhang
30-45 sec Wall Sit
20 Russian Twists
Saturday May 25
Deadlift
3 sets of 6 @ 75%
For Time
15-12-9 Clean & Jerk 115/75
10-20-30 Push Up
10-15-20 Tuck Up
Sunday May 26
For Time:
2000 M Run
1000 M Row
50 DB Box Step Overs 50/35
May 13-19, 2019
Monday May 13
Back Squat
5@70%
5@80%
2@85%
3@90%
1@100%
Front Squat
5@65%
4@75%
4@80%
4@85%
Tuesday May 14
AMRAP 3
15 Power Clean 95/65
15 Burpee
rest 3
AMRAP 3
12 Power Clean 115/75
12 Burpee
rest 3
AMRAP 3
9 Power Clean 135/95
9 Burpee
rest 3
AMRAP 3
6 Power Clean 155/105
6 Burpee
Wednesday May 15
Partner WOD
3 Rounds For Time
200 M Row
400 M Run
600 M Row
Thursday May 16
Back Squat
4@70%
4@75%
4@80%
4@85%
Front Squat
5@60%
5@65%
2×5@70%
Friday May 17
5 Minute Easy Row/Bike
rest 1
AMRAP 6*add 2 reps each round
2 DB Snatch 50/35
2 Knee 2 Elbow
rest 2
EMOM 12
Min 1: 20-30 sec Seated Pike Up Hold
Min 2: 15-20 Sec/per side Side Plank
Min 3: 5 Seated Box Jumps to Ascending Height
Saturday May 18
EMOM 8
Alternate:
5-8 Ring Dips
5-8 Handstand Pushup
**Complete strict if able – complete with kip to scale
AMRAP 12
16 Wall Balls (20#/14#)
14 Pistols
12 Hand Release Pushups
200m Run
Sunday May 19
15 min NFT
10 Pendlay Rows (challenging weight but not too heavy for form breakdown)
8 Glute Ham Raises
2L Bear Crawl (1 forward / 1 reverse)
12 DB Pullovers (challenging weight but not too heavy for form breakdown)
R3
Tabata Double Unders
R3
Tabata Toes to Bar
May 6-12, 2019
Monday May 6
Back Squat
6@70%
6@80%
3@90%
2@95%
Front Squat
5@65%
4@75%
2×4@80%
Tuesday May 7
4 Rounds
In 3 minutes complete
15/12 Cal. Row
6 Toes 2 Bar
4 Pull Up
2 Chest 2 Bar
15 DB Shoulder to Overhead 50/35
AMRAP Burpee in remaining time
rest 2 min
Wednesday May 8
AMRAP 35(moderate pace)
30/20 Calorie Row
20 Step Ups 24/20
100′ Farmer Carry 70/53
20/15 Calorie Bike
30 second FLR on Rings
20 second Dead Hang
Thursday May 9
Back Squat
4@75%
3×4@80%
Front Squat
5@60%
5@65%
2×5@70%
Friday May 10
For Time:
20 Shoulder 2 Overhead 115/75
50 Double Under
400 M Run
30 Deadlift 225/155
100 Double Under
400 M Run
50 Double Under
20 Shoulder 2 Overhead
Saturday May 11
Snatch Balance
3 sets of 2 @ 80%
AMRAP 10
3 Hang Power Snatch 95/65
6 Overhead Squat
9 Bar Facing Burpee
Sunday May 12
4 Rounds
500 M Row
400 M Run
.3 Mile Bike
rest 90 seconds
Apr 29 – May 5, 2019
Apr 29
Back Squat
% work up to 4@90%
Front Squat
% work up to 3@90%
Apr 30
EMOM 12
Alternate:
Strict Handstand Pushups (Try for consistent total across rounds)
100m Run
R4
AMRAP 3
5/5 DB Hang Power Cleans (50#/35#)
12 Box Jumps
R90s
AMRAP 3
5/5 KB Snatch (53#/35#)
12 Burpees
May 1
Bench Press
Tempo 2s pause @ 1/2 way eccentric and 2s pause off chest
Ramp sets of 3 to max 8 sets
For Time:
6 Pullups
12 Double Unders
6 Toes to Bar
25 Double Unders
6 Pullups
50 Double Unders
6 Toes to Bar
75 Double Unders
May 2
Back Squat
% work up to 6@80%
Front Squat
% work up to 5@70%
May 3
Min 0-8
1000/800m Row (2:05 or less pace)
Min 9-17
1000m Run (5 min pace)
Min 18-26
Grace
30 Clean and Jerks (135#/95#)
May 4
“Brian Tripp”
AMRAP 23
3 Pullups
7 Wall Balls (20#/14#)
19 Situps
68 Double Unders
May 5
Partner WOD
3 Rounds OT1:15
DBall Cleans (100#/80#)
Bike (cal)
Sled (70#)
Burpee Box Jumps (24″/20″)
DB Snatch (50#/35#)
KB Rows (53#/35#)
Rest
**Break up work however you want
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