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
June 4 – June 10, 2018
June 4/18
Deadlift
97.5%x1
70#x2x3
Pullups
5×3
2 Rounds NFT
12 Reverse Hypers (band at ankles)
8 Single Leg Hip Thrusters (35#/20#)
8 Tempo Hanging Leg Raises (X:2:5:2)
June 5/18
For Time:
12 Burpees
200m Run
30 Double Unders
400m Run
12 Burpees
600m Run
30 Double Unders
400m Run
12 Burpees
200m Run
30 Double Unders
June 6/18
2 Rounds
AMRAP 3
A. 8 DB Snatch (50#/35#)
12 Box Jumps (24″/20″)
B. 6 Hand Release Pushups
10 Ring Rows
C. Row for Calories
Rest 1 min between each 3 min block
June 7/18
Overhead Squat
5×1@80%
Pullups
5×7
EMOM 8
12 DB Thrusters (35#/25#)
14 OH Reverse Lunges (25#/15#)
June 8/18
For Time:
15 Power Cleans (115#/80#)
50 Air Squats
40 Situps
30 KB Swings (53#/35#)
15 Power Cleans (115#/80#)
50 Air Squats
40 Situps
30 KB Swings (53#/35#)
15 Power Cleans (115#/80#)
June 9/18
Close Grip Floor Press
3×8
DB Seal Row
3×8
AMRAP 9
6 Handstand Pushups
3 Dips (ring or bar)
200m Run
June 10/18
Rowing Intervals
8 Intervals @ 200m/180m
Complete in 2 groups. Rest time is time taken for other group to complete interval.
Rest 2
Tabata Double Unders
Rest 1
Tabata Burpees to Plate
May 28 – June 3, 2018
Monday May 28
Deadlift
2 @ 95%
3×3 @ 70%
Pull Up
4×3
AMRAP 6
6 Thruster 75/55
8 Bar Facing Burpee
Tuesday May 29
8 Rounds For Time
7 Back Squat 95/65
9 Sumo Deadlift High Pull
100 M Run
Wednesday May 30
EMOM 25
1. 6/side KB Snatch 53/35
2. 12/8 Cal. Bike
3. 5 HSPU
4. 6 Burpee Box Jump Over 24/20
5. Rest
Thursday May 31
Overhead Squat
5×3 @ 70%
Pull Up
5×6
Around The World
4×10
Friday June 1
3 RM Squat Clean*Drop from the Top
AMRAP 12
30 Double Under
20 WallBall 20/14
10 Power Clean 135/95
Saturday June 2/18
Pendlay Row
3×8
For Time
27-21-15-9
Pushup
Toes to Bar
**Run 200m after each round
Sunday June 3/18
BTN Push Press w/ Snatch Grip
5×3
AMRAP 13
20 OH Plate Walking Lunges (25#/15#)
15 Burpees to Plate
10 MB Cleans (20#/14#)
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
15 Box Jump
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