Dec 17-23, 2018
Dec 17
AMRAP 22
Partner WOD
10 Power Cleans (95#/65#)
400/350m Row
20 Air Squats
**Each partner alternates movements
Dec 18
Strict Press
Up to heavy single
For Time
10,9,8…1
Pullups
1,2,3…10
Pushups
Dec 19
For Time
12L Bear Crawl width of gym
Rest 1 min
50 Double Unders
7 Man Makers (50#/35#) – No Press
50 Double Unders
7 Man Makers (50#/35#) – No Press
50 Double Unders
7 Man Makers (50#/35#) – No Press
Rest 1 min
12L Bear Crawl width of gym
Dec 20
Sumo Deadlift
Up to heavy single
AMRAP 7
15 Front Squats (75#/55#)
12 Tuck Ups
9 Burpees
Dec 21
2 RFT
8 DB Split Jerks (50#/35#)
8 Toes to Bar
100 Walking Lunges
8 Handstand Pushups
8 Toes to Bar
50 Box Jumps (24″/20″)
Dec 22
Pause Snatch Deadlift with shrug
3×5
Snatch
5×1
5 Rounds For Time
10 Power Snatch 95/65
14 Pistols
Dec 23
12 Days of Christmas
1-30 sec Plank
2-Strict Pull Up
3- Ring Dips
4-Lateral Burpee
5-Deadlift 185/125
6- Wallball 20/14
7- DB Clean 50/35
8- Mountain Climbers(per leg)
9- KB Swing 53/35
10- Jump Lunges(per leg)
11- Handstand Push Ups
12- Thrusters 95/65
December 10-16, 2018
Dec 10
Strict Press
5×3 @ 85%
Dumbbell Bench Rows
3×12
Partner WOD
For Time
15 Synchro Burpees
60 DB Snatches (50#/35#)
15 Synchro Burpees
Dec 11
Tempo Back Squat
5×5 @ (3:3:x:3)
Ramp to top set.
AMRAP 3
9 Med Ball Cleans (20#/14#)
9 Toes to Bar
Rest 1
AMRAP 3
8 Cal Row
8 FR KB Squats (53#/35#)
Rest 1
AMRAP 3
15 Double Unders
30 Single Unders
Scale to 60 single unders for a round
Dec 12
For Time
30 Burpees to Plate
30 Wall Balls (20#/14#)
30 KB Swings (53#/35#)
30 Box Jumps (24″/20″)
20 Burpees to Plate
20 WB
20 KBS
20 BJ
Dec 13
Sumo Deadlift
3×1 up 2.5-10%
2 RNFT
8 Ring Rows w/ 3s pause @ chest
30s Russian Twists
12 DB Step Overs (35#/25#)
Dec 14
“Fortitude”
EMOM 30
Even 15/12 Cal Row
Odd 15 Burpees
Complete with partner each doing full rounds (2 min) until splitting last round
Dec 15
Christmas WOD
Dec 16
OTM – 3 Rounds
Max Cal Row
Reverse Lunges (20#/14# Med Ball @ Chest)
Max D-Ball Cleans (100#/80#)
Max Cal Bike
Max Tuck Ups
Rest
Dec 3-9, 2018
Dec 3
Strict Press
4×3 @ 85%
Deadstop Alternating KB Rows
3×12 (6 per side)
For Time:
15 Sumo Deadlift High Pull (75#/55#)
15 Thrusters (75#/55#)
12 SDHP (95#/65#)
12 Thrusters (95#/65#)
9 SDHP (115#/80#)
9 Thrusters (115#/80#)
Dec 4
Partner WOD
3 Rounds
800m Row
12 Burpees over Rower
Rest 3
4 Rounds
80 Double Unders
30 Shrimp Squats
Dec 5
EMOM 5
20 Shoulder Taps
Rest 2
EMOM 5
10 Strict Pullups
Rest 2
EMOM 5
12 KB Snatches (53#/35# – 6 per side)
Rest 2
AMRAP 5
6 Hand Release Pushups
6 Toes to Bar
Dec 6
Sumo Deadlift
6×1
AMRAP 12
12 Front Squats (95#/65#)
15 Wall Balls (20#/14#)
18 Situps
Dec 7
Turkish Getup
5 Singles per side @ top weight
Donkey Kong
21-15-9
Burpees
KB Swings (53#/35#)
Box Jumps (24″/20″)
Dec 8
Back Squat
4×5 @ 80%
15-12-9-6-3
Power Snatch 95/65
Overhead Squat
Pull Up
Dec 9
In Teams of 3
For Time
100′ Handstand Walk
150 Cal. Bike
200 Double Unders
150 Cal. Row
100 DB Overhead Walking Lunge 35/20
Nov 26- Dec 2, 2018
Monday Nov 26
Strict Press
3×3 @ 85%
Pendlay Row
3×8
AMRAP 8
3 Power Clean 115/85
3 Lateral Over the Bar Burpee
*Add 3 reps each round
Tuesday Nov 27
6 Rounds
90 seconds to complete
10 Front Rack KB Squats 53/35
8 Push Up
6 Pistols
AMRAP Double Unders in remaining time
rest 90
Wednesday Nov 28
Sumo Deadlift
3 RNFT
100′ Farmer carry Walking Lunge 50/35
8 Strict T2B
6 Strict Pull Up
100′ Sandbag Carry 100/80
Thursday Nov 29
In teams of 3:
AMRAP 20
40/30 Cal Row* Partner Holds Handstand
40 Box Jump Overs 24/20 * Partner Holds Wall Squat
Friday Nov 30
Karabel
3 RFT
50 Wallball 20/14
10 Snatch 135/95
Saturday Dec 1
EMOM 10
10 Ring Dips
16 Renegade Rows (40#/25#)
5 RFT
10 DB Hang Power Cleans Left (40#/25#)
16 Situps
10 DB Hang Power Cleans Right (40#/25#)
32 Double Unders
Sunday Dec 2
AMRAP 21
10×15′ Shuttle Sprint
15 Russian KB Swings (53#/35#)
10×15′ Suitcase Carry (53#/35#)
November 19-25, 2018
Monday Nov. 19
Strict Press
5×5@ 75%
Underhand Barbell Low Row
3×8
AMRAP 7
15 KB Swing 53/35
15′ Handstand Walk
Tuesday Nov. 20
EMOM 24
12/8 Cal. Bike
8 Toes 2 Bar
12 Burpee
8 Box Jump 30/24
5 D-Ball Clean 100/80
Rest
Wed. Nov. 21
AMRAP 4
Cal Row
AMRAP 4
Overhead Squat 75/55
AMRAP 3
HSPU
AMRAP 3
Double Unders
Thursday Nov. 22
Sumo Deadlift
10 Reps
6 Rounds For Time
8 DB Clean 50/35
25′ Walking Lunge
Friday Nov. 23
Chelsea
EMOM 30
5 Pull Up
10 Push Up
15 Air Squat
Saturday Nov. 24
Hang Snatch+Snatch
5 sets of 1+1 @ 80%
For Time:
1200/1000 M Row
60 Lateral Burpee Over Bar
30 Hang Snatch 75/55
Sunday Nov. 25
For Time:
Deck of Death
Hearts= Box Jump
Spade=Cal Bike
Club=Med Ball Clean
Diamond=Sit Up
Joker= 15 Burpee
November 12-18, 2018
Monday Nov. 12
Closed for Remembrance Day
Tuesday Nov. 13
Sumo Deadlift
15 reps
AMRAP 8
2 Pistol
2 DB Snatch 50/35
Add 2 reps each round
Wednesday Nov. 14
Strict Press
4×5 @ 75%
AMRAP 5
5 Push up
5 Toes 2 Bar
3 rounds NFT
“Durante Core”
10 Hollow Rocks
5 V-Ups
5 Tuck ups
10 sec Hollow Hold
rest 90 seconds
Thursday Nov. 15
10 Min Muscle Up drills
2 Rounds For Time
50 Burpee to 6″ Overhead Target
40 Box Jump Overs 24/20
30 Pull Up
20 DB Box Step Over 50/35
Friday Nov. 16
A. 5 Min to establish a 2 rep max Clean
B. EMOM 5
2 Cleans at 80% of A
AMRAP 12
20 Thruster 75/55
40 Double Under
Saturday Nov. 17
For Time:
3 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
1 Round of Rowing Kelly (400m Row, 30 Box Jumps (24″/20″), 30 Wall Ball (20#/14#)
3 Rounds of Cindy
1 Round of Rowing Kelly
Sunday Nov. 18
4×8 BB Hip Thrusters
4×8 Bulgarian Split Squats
**Ramp up to a hard 8 and use that for all 4 sets
EMOM 8
2 Rounds:
14/11 Cal Bike
15 Double DB Snatches (25/15)
10 Plate Situps (25#/15#)
1L D-Ball Carry (100#/80#) + 1L Sled Push (50#/25#)
November 5-11, 2018
Monday Nov. 5
Strict Press
3×5 @ 75%
KB Angle Press 3×5
EMOM 10
Alternate between
4 strict Pull Up + 8 Tuck Ups
6 SDHP 75/55 + 6 Windshield Wiper
Tuesday Nov. 6
4 Rounds
60 sec Cal Bike
60 sec Rest
60 sec D-Ball Clean 100/80
60 sec Rest
60 sec DB Burpee 50/35
60 sec Rest
60 sec Double Unders
60 sec Rest
Wednesday Nov.7
Sumo Deadlift
15 Reps
Partner WOD
3 RFT
1000m Row
50 Front Squats 95/65
Thursday Nov. 8
AMRAP 8
5 HSPU
7 Box Jump Overs 24/20
14 Wall Ball 20/14
rest 4
AMRAP 8
12 Floor Press 40/25
12 Ring Row
24 ALT. Jump Lunge
rest 4
Friday Nov. 9
18.1
AMRAP 20
8 Toes 2 Bar
10 DB Hang Clean & Jerk 50/35
14/12 Cal. Row
Saturday Nov.10
HERO WOD “SHIP”
9 Rounds For Time
7 Squat Clean 185/135
8 Burpee Box Jump 36/30
To accommodate more people this can be done as a partner Workout
11AM SQUAT OFF!
Sunday Nov.11
Group WOD* Switching every 90 seconds everyone works together to complete workout
For Time
50 L Sled Push
50 L Farmer Carry 70/53
50 L Sandbag Carry 100/80
200 Cal. Row
200 Cal. Bike
Oct. 29 – Nov. 4, 2018
Oct 29
18-15-12-9-6
Box Jumps (24″/20″)
Burpees
Complete 40 Double Unders after each round
Oct 30
Strict Press
5×8 @ 65%
3×15
Skullcrusher (75#/55#)
Barbell Curl (75#/55#)
Half Kneeling Band Row (Heavy Band)
EMOM 6
Alternate:
8 Dips (Ring or Bar)
18 Situps
Oct 31 – Halloween!!
Team Halloween Partner WOD
75 Lateral Pumpkin Jumps
50 Pumpkin Push Presses
100 Pumpkin Goblet Squats
50 Pumpkin Box Jumps (20″)
75 Pumpkin Cleans
Pumpkin 20#/14#
5 Burpee penalty whenever pumpkin set down after lateral jumps. If using different sizes one needs to be picked up before the other is set down.
Nov 1
Sumo Deadlift
20 Reps
3 Rounds – EMOM 2 w/ 2 min rest
8 Power Cleans (95#/65#)
Remaining time Front Squats (95#/65#)
Nov 2
For Time:
25 Cal Row
20 Handstand Pushups
3 Rounds
9 Pushups
9 Toes to Bar
20 Handstand Pushups
25 Cal Row
Nov 3
EMOM 8
2 Hang Squat Snatch
Work from 60% to 80%
14.1
AMRAP 10
30 Double Unders
15 Power Snatches (75#/55#)
Nov 4
5 min block
4×10 DB/KB Thrusters (35#/25#)
5 min block
20-18-16-14-12 Wall Balls (20#/14#)
5 min block
16-16-14-14-12 OH Walking Lunges (25#/15#)
AMRAP 8
16 DB Snatches (50#/35#)
8 Burpees over DB
Oct 22 – 28, 2018
Oct 22
Strict Press
4×8 @ 65%
Tempo KB Rows
3×10 (3:3:x:3)
For Time:
12 L Farmer’s Carry (53#/35#)
9 Pullups
9 L Farmer’s Carry
15 Pullups
6 L Farmer’s Carry
21 Pullups
Oct 23
5 Rounds – Partner WOD
8 Power Snatches (135#/95#)
12 Burpee Box Jump Overs (24″/20″)
36 KB Swings (53#/35#)
Oct 24
AMRAP 6
14 Wall Balls (20#/14#)
7 Hand Release Pushups
Rest 3
AMRAP 6
9/7 Cal Row
25 Double Unders
Rest 3
AMRAP 6
7/5 Cal Bike
2L Bear Crawl
Oct 25
Sumo Deadlift
20 Reps total. Use last weeks 5×5 weight.
4 Rounds NFT
6 Strict T2B
15 Tuck Ups
45s Rolling Plank
Oct 26
Complex
2 Squat Clean Thrusters + 4 Front Squats + 1 Split Jerk
Ramp over 10 min
AMRAP 9
40 Burpees
100 Walking Lunges
Dubs for remaining time
Oct 27
AMRAP 22
20 DB Snatch 50/35
15 AB-Mat Sit Up
10 Push Up
8 Box Jump 30/24
4 Muscle Up
Oct 28
Back Squat
3×8 @ 65-75%
For Time:
50/35 Cal. Row/Bike
–Then–
10 Rounds For Time
3 Double Russian Swings 53/35
3 Double Kettle Bell Cleans
3 Double Front Squats
Oct 15-21, 2018
Oct 15
Strict Press
3×8 @ 65%
Pendlay Row
4×6-8
AMRAP 8
7 Handstand Pushups
28 Double Unders
Oct 16
3 Rounds – 1 min each
Bike (cal)
Row (cal)
Burpees to plate
Ring Row
KB Front Rack Walking Lunge (35#/26#)
Rest
Oct 17
Sumo Deadlift
Ramp 5×5
Focus on technique, RPE on top set of 7.
5 RFT
12 MB Cleans (20#/14#)
9 Front Squats (115#/80#)
7 Toes to Bar
Oct 18
10 RFT
5 Strict DB Press Left (35#/25#)
5 DB Snatches Left (35#/25#)
5 Strict DB Press Right
5 DB Snatches Right
8 Pistols
Oct 19
“Nona”
Buy In 500m
30-20-10
Hang Power Cleans (95#/65#)
Pullups
KB Swings (53#/35#)
Burpees
Oct 20
21-15-9
Bench Press (185#/135#)
Wall Balls (20#/14#)
Rest 5-10 min
21-15-9
Squat Snatch (95#/65#)
Burpees over bar
Oct 21
2 Rounds
5 min clock:
Row max calories
5 min clock:
20 Box Step Overs (25#/15#)
50 Double Unders