Sept 23-29, 2019
Monday Sept 23
Every 5 min x 5
500 M Row
8/side Dumbbell Push Press 50/35
16 WallBall 20/14
Tuesday Sept 24
AMRAP 20
12 Box Step Over 2×50/35
100 M run
8 T2B
6 HSPU
Wednesday Sept 25
Front Squat
Work to Heavy 3 RM
For Time*8 min Cap
10-8-6-4-2
Power Clean 95/65,115/75,135/95,155/105,185/125
2-4-6-8-10
Bar Facing Burpee
Thursday Sept 26
EMOM 30
Min 1: 100′ D-Ball Carry 100/80
Min 2: 15/10 Cal Bike
Min 3: 100′ Farmer Carry 70/53
Min 4: 20 sec L-Hang
Min 5: 200 M run
Min 6: Rest
Friday Sept 27
Open Workout 18.3(modified)
2 Rounds *14 Min Cap
75 Double Unders
20 Overhead Squat 115/80
75 DU
12 Chest 2 Bar Pull Up
75 DU
20 DB Snatch 50/35
75 DU
12 Chest 2 Bar Pull Up
Saturday Sept 28
Deadlift
5-5-5-5
AMRAP 10
10 Push Up
10 Tuck Up
5 Dips
5 V-Up
Sunday Sept 29
3 Rounds Each For Time
40 Cal Row
30 Burpee
20 Cal Bike
rest 4 min
Sept 16-22, 2019
Monday Sept 16
6 Minutes to Work to a heavy Double overhand/No Hook Grip Deadlift
5 Rounds
30 seconds on/ 30 seconds off
Burpee Pull Up
Deadlift 185/125
Calorie Bike
Tuesday Sept 17
5 Rounds For Time
500/400 M row
10 Front Rack Lunge 2×50/35
8 HSPU
10 Front Rack Lunge
Wednesday Sept 18
Snatch Pull+Hang Snatch+Overhead Squat
Work to heavy 1+1+1 in 8 Minutes
AMRAP 9*add 3 reps each round, (3-3-30,6-6-30,9-9-30)
3 Hang Power Snatch 75/55
3 Overhead Squat
30 Double Unders
Thursday Sept 19
EMOM 12
Min1: 1 L-sit Rope Climb
Min2: 30 sec Handstand Hold with Leg Extension(15 sec each)
Min3: 5/side Skater Squat
For Time*10min cap
Run 1 Mile
Friday Sept 20
Open Workout 11.5
AMRAP 20
5 Power Clean 145/105
10 Toes 2 Bar
15 Wallball 20/14
Saturday Sept 21
BB Row (155#/105#)
3×10 + AMRAP Set
3 Rounds
AMRAP 3
30 Double Unders
10 Burpees
R1
Sunday Sept 22
4 Rounds
Tempo Row 1000/850m
Sept 9-15, 2019
Monday Sept 9
AMRAP 12 for Quality
15 Stiff legged Deadlifts
6/side Russian KB Front Rack Box Step Ups
10 DB Hip Thrusts
5 rounds
In 90 seconds
10 Burpee Box Jump Overs 24/20
AMRAP Air Squat
rest 90 seconds
Tuesday Sept 10
AMRAP 20
5 Strict Pull Up
5 Strict Press 95/65
Wednesday Sept 11
Back Squat
10 min to work to heavy 4
For Time
4 Alternating Turkish Get Up 40/20
10 Goblet Lunge 40/20
6 TGU
10 Goblet Lunge
8 TGU
10 Goblet Lunge
10 TGU
Thursday Sept 12
AMRAP 30(easy pace)
100′ D-Ball Carry 100/80
200 M Run
30 Cal Row
40 Cal Bike
60 seconds FLR On rings or Plank
Friday Sept 13
Open Workout 17.5
10 Rounds
9 Thrusters 95/65
35 Double Unders
Saturday Sept 14
AMRAP 8
6 Pistols
6 Double DB Snatch 50/35
12 Sit ups
EMOM 12
Min 1: 2 Rope Climb
Min 2: 20 seconds Seated Pike Up Hold
Min 3: 5 Seated Box Jump to max Height
Sunday Sept 15
For Time
2k Row Buy In
–Then–
5 Rounds
5 Power Snatch 115/85
10 Push Ups
Sept 2-8, 2019
Monday Sept 2
Closed for Labour Day
Tuesday Sept 3
AMRAP 20
12 KB Swing 53/35
10 Wall Ball 20/14
8 Ball Facing Burpee
Wednesday Sept 4
Partner WOD(U go/I go full rounds)
AMRAP 12
30 Double Unders
10 DB Snatch 50/35
5 Strict Pull Up
rest 3 minutes and repeat AMRAP
Thursday Sept 5
E2M for 12 rounds
odd- 15/12 Cal row +10 OH DB Lunge 50/35
Even- 200 M Run + 8 Toes 2 Bar
Friday Sept 6
Limited Classes for Staff Function
Power Clean
3-3-3
**Work up to 80-85%
Elizabeth
21-15-9
Squat Clean (135#/95#)
Ring Dip
Saturday Sept 7
4 RFT
1 Block Run
50 Double Unders
25 Situps
Sunday Sept 8
Partner WOD
1000 – 850 – 700m Row
**While one partner is rowing the other holds a front plank
30 – 30 – 30 KB/DB Thrusters (35#/25#)
**While one partner does thrusters the other holds dead hang from bar
Aug 26 – Sept 1, 2019
Aug 26
Back Squat
65%x8, 75%x5, 85%x3, 95%x1
15 min – NFT – Accessories
8-12 Reps
Split Squats (AHAP)
Glute Ham Raise
Step Down Touches (20″)
Band Single Leg Bridges
Aug 27
EMOM 8
6 Tempo Ring Rows (2:2:x:2)
6 Tempo Strict Pullups (2:2:x:2)
3 RFT
12 Handstand Pushups
15 Burpee Box Jump Overs (24″/20″)
1 min Rest Between Rounds
Aug 28
AMRAP 23
8L Gym Shuttle Sprints (start in prone)
8L Gym Walking Lunge Holding Med Ball (20#/14#)
100m Farmer’s Carry (53’s/35’s)
400m Run
Aug 29
10 RFT
12 DB Deadlift
9 DB Hang Clean
12 DB Front Squats
Load: 50#/35#
**Switch hands after each round
Aug 30
8 min Cap:
60-150 Double Unders (depending on skill level)
30 Power Snatches (95#/65#)
5 min Cap:
Max Hang Squat Snatch
**Score WOD time and load on snatch
Aug 31
EMOM 12
Min 1: 1 Seated Rope Climb
Min 2: 30 Sec Handstand Hold/ Walk
Min 3: 10 Goblet Cossack Squat
4 Rounds For Time
10 Push Up
200 M Run
10 Pull Up
100 M Run
Sept 1
Partner WOD
AMRAP 25
200 Squat Clean Thruster 95/65
AMRAP Cal Row in remaining time
Aug 19-25, 2019
Aug 19
Partner WOD
AMRAP 20
15 Deadlifts (155#/105#)
15 Burpees
30 Double Unders
**Alternate movements between partners
Aug 20
OT2M x 4
Round 1-3
Handstand Pushups
Round 4
Handstand Hold
For Time:
1 Block Run
3 Rounds
6 Pullups
15 Situps
1 Block Run
Aug 21
Squat Clean
5-5-5-5
Ramp to about 80%
EMOM 15
Alternate:
Row 13/10
15 Power Cleans (95#/65%)
6 Burpees over Bar
Aug 22
2 Rounds
AMRAP 3
15 Tuck Ups
15 Rolling Plank
R1
AMRAP 3
9/7 Cal Bike
12 Wall Balls (20#/14#)
R1
AMRAP 3
20 Air Squats
12 DB Snatch (50#/35#)
Aug 23
AMRAP 14
11 Power Snatches (95#/65#)
13 Toes to Bar
100m Run
Aug 24
Bench Press
10-8-6
Tempo Ring Row (2:2:x:2)
10-8-6
Row
500m x 3
Aug 25
AMRAP 18
2,4,6,8…
KB Swings (53#/35#)
Pistol Squats
Burpees
August 12-18, 2019
Aug 12
Deadlift
4×3
3 Rounds
6 Back Rack Reverse Lunge (non-alternating)
12 Front Rack Step Up (alternating)
Aug 13
EMOM 7
Min 1-5
Handstand Pushups (build volume from last week)
Min 6-7
Handstand Holds (build time from last week)
AMRAP 9
9 Strict Pullups
9 Toes to Bar
9 Hand Release Pushups
Aug 14
7 Rounds
30s Intervals – As Many Reps as Possible
Devil Press (40’s/25’s)
Bike (cal)
Rest
Burpees to Plate
D-Ball Cleans (100#/80#)
Rest
Aug 15
Front Squat
3×5 @ 75-85%
3 RFT
8 Squat Cleans (135#/95#)
1 Block Run
30 Double Unders
Aug 16
Filthy Fifty
50 Box Jumps (24″/20″)
50 Jumping Pullups
50 KB Swings (35#/26#)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45#/35#)
50 Back Extensions
50 Wall Balls (20#/14#)
50 Burpees
50 Double Unders
Aug 17
AMRAP 35
400 M Run
100′ Walking Lunge
100′ Farmer Carry 70/53
30/25 Cal. Row
100′ DB Overhead Carry 40/25
100′ D-Ball Carry 100/80
2 Minute Plank
Aug 18
AMRAP 18
10 Ring Dip
15 Jump Lunges
20 Shoulder Taps
15 Jump Lunges
30 Ab-mat Sit Ups
Aug 6-11, 2019
Aug 6
Deadlift
6×3
**Add load or fortify form from last week
Back Rack Reverse Lunges
3×8 (non-alternating)
**Add load or fortify form from last week
Aug 7
OTM – 5 min
Handstand Pushups
**We will be spending a few weeks building the ability to cycle reps, this week try to leave 2-3 reps in reserve. Reps do not need to be the same across all sets, but try not to go to failure.
OTM – 2 min
Handstand Holds
**Build time. Not to failure.
For Time
2 Rounds Bergeron Beep Test
7 Thrusters (75#/55#)
7 Pullups
7 Burpees
400m Run
2 Rounds Bergeron Beep Test
Aug 8
Partner WOD
3 Rounds
Alternate:
On 4 min clock:
600/550/500m Row (m/m, m/f, f/f)
8 Burpees over Rower
On 4 min clock:
120 Double Unders
40 DB Snatch (50#/35#)
**Score the slowest time across all 3 rounds for each couplet
Aug 9
In 6 min:
Find 3RM Hang Power Clean
R2
In 6 min:
Find 3RM Push Jerk (from rig)
R2
AMRAP 11
21 KB Swings (53#/35#)
14 KB Goblet Squats (53#/35#)
7 Push Press (95#/65#)
Aug 10
Buy In:
800m Run
27-21-15-9
Wall Balls (20#/14#)
Box Jumps (24″/20″)
**Complete 5 burpees after each switch in movement.
Aug 11
AMRAP 23
100m Farmer’s Carry (53’s/35’s)
40 Double Unders
30 DB Bench Press (50’s/35’s)
20 Toes to bar
July 29 – Aug 4, 2019
July 29
Deadlift
8×3 (Up 5-10# from last week)
Back Rack Reverse Lunge
3×8 (non-alternating)
Add 5-10# load from last week
July 30
Tempo Handstand Pushups
Accumulate 28 reps
Strict Pullups
5×5
AMRAP 9
8 Hand Release Pushups
8 Burpees
24 Double Unders
July 31
2 RFT
50 Cal Row
3 Block Run
50 Situps
Aug 1
Complex – OT2M x 6
Hang High Pull + Hang Power Snatch + Hang Squat Snatch
6 Front Squats (use load from snatch complex)
12 Jump Lunges
**Add load each round after completed lift. Start @ 50-60% of 1RM Snatch and end @ 80%
R3
2 RFT
30 Wall Balls (20#/14#)
30 KB Swings (53#/35#)
Aug 2
5 RFT
9 DB Power Cleans (50#/35#) – Left
9 Chest to Bar Pullups
9 DB Power Cleans (50#/35#) – Right
9 Burpee Box Jump Overs (24″/20″)
Aug 3
For Time:
50-30-10 Cal. Row
30-20-10 Toes 2 Bar
20-15-10 DB Bench Press 2X50/35
Aug 4
5 Rounds For Time
11 Power Clean 95/65
9 Push Jerk
7 Thruster
July 22-28, 2019
Monday July 22
Deadlift
10×3 5-15 pounds Heavier then last week
Back Rack Reverse Lunge
3×8/leg Not alternating * 70-80% of last weeks weight for all sets
Tuesday July 23
Tempo Strict Deficit HSPU @30X2
Accumulate 25 reps
Strict Pull Ups
7×4
AMRAP 11
10 Tuck Ups
20 Double Unders
10 Knee 2 Elbow
200 M Run
Wednesday July 24
Clean + Front Squat
5x 2+2 @ 75-80%
Possible Voodoo WOD
15-12-9
Devil Press 50/35
DB Box Step Over 24/18 50/35
Thursday July 25
4 Rounds For Time
500 M row
20 No Jump Burpee
Block Run
Friday July 26
Karen
150 WallBalls For Time
RX+ E2M 5 Pull Up + 5 Box Jump Over 24/20
Saturday July 27
AMRAP 12
8 Cal Bike Sprints
Every Time Off Bike Complete 1L Bear Crawl + 1L Reverse Bear Crawl + 10 Ring Rows + 15 Situps. If not starting on bike start w/ other movements.
EMOM 16
- 15/12 Cal Row
- 15 DB Snatches (50#/35#)
- 15 Toes to Bar (25 Hanging Knee Raises)
- Rest
Sunday July 28
Run 3 Blocks for Time
For Time:
80 Push Press (95#/65#)
Each Time Break: 6 Barbell Rows (95#/65#) + 4 Bar Facing Burpees