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
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
April 9-15, 2018
Apr. 9
“Broncos” – Hero workout in honour of the tragic bus crash on April 6
Partner Workout
6 Rounds of AMRAP 4:
15 Burpees onto a plate with a high five to your partner
29 Box Jumps to 20″
Rest 1 min between rounds
To be completed in as much green as you have!!
https://www.gofundme.com/funds-for-humboldt-broncos
Apr. 10
Deadlift
Work Sets – 75%x2
Speed Sets – 60% 8×3
Pullups – 3×3
**Pullups are to be done strict. Use w/ considerable band tension so not anywhere close to failure (RPE 6-7)
EMOM 10
8 Pendlay Rows (135#/95#)
8 Toes to KB
Apr. 11
Partner WOD
1000/800m Row
80 Pushups
750/650m Row
60 Pushups
500/450m Row
40 Pushups
**Mixed teams split the difference on the row
Apr. 12
Overhead Squat – 5×5@60% – to be done with a bench target
Pullups – 5×8
**Pullups are to be done strict. Use w/ considerable band tension so not anywhere close to failure (RPE 6-7)
9 min AMRAP
6 DB Presses Left (50#/35#)
6 Burpees over DB
6 DB Presses Right (50#/35#)
6 Burpees over DB
Apr. 13
For Time:
20-15-10-5
Power Cleans (95#/65#-115#/80#-135#/95#-155#/115#)
50-60-70-80
Double Unders
Apr. 14
EMOM 12
Alternate:
12/9 Cal Row
5-8 HSPU
Rest 3 min
2 Rounds
2 min max reps:
Push Jerks (115#/75#)
Box Jumps (24″/20″)
Rest 1 min between each round
Apr. 15
AMRAP 14
9 Front Squat 135/95
12 Strict Knee 2 Elbow
15 Wallball 20/14
18 Kb Swing 53/35
April 3-8, 2018
Apr. 3/18
BB Back Rack Reverse Lunge
2×6@60%
2×6@70%
1×6@75%
1×6@80%
9 min AMRAP
20 KB Front Rack Walking Lunge (35’s/18’s)
20 KB Snatches (35’s/18’s)
10 Box Jumps (24″/20″)
Apr.4/18
Bench Press
1×5 @50%
1×3 @60%
1×2 @70%
1×1 @75%
1×1 @ 80%
1×1 @ 90%+
In 2 min Intervals:
15-12-9-6
Handstand Pushups
Complete max amount of burpees to finish off 2 min
Apr. 5/18
Hip Thrusts
3×10
For Time:
40-30-20-10
Wall Balls (20#/14#)
KB Swings (53#/35#)
Complete 20 Double Unders after each round
Apr. 6/18
16 min AMRAP
100′ Farmers Carry (50#/35#)
10 DB Cleans (50#/35#)
10 V-Ups
10 S2OH (50#/35#)
20 Situps
Apr. 7/18
OT2M – 10 min
Build 3 rep hang squat snatch
For Time:
Buy In – 750m/650m Row
2 Rounds
9 Overhead Squats (95#/65#)
9 Thrusters (95#/65#)
9 Front Squats (95#/65#)
Cash Out – 500m/400m Row
Apr. 8/18
Cindy
20 min AMRAP
5 Pullups
10 Pushups
15 Air Squats
March 26-April 1, 2018
Monday March 26
Back Rack Reverse Lunge
3×6@60%
2×6@70%
1×6@75%
AMRAP 7
1 Deadlift 155/105
1 Over Bar Burpee
*Add 1 rep a round(1,1-2,2-3,3 etc..)
Tuesday March 27
For Time
30-20-10
Wallball 20/14
Ab-Mat Sit up
Kb Swing 70/53
Rest 1
3 Rounds
20 Pistols
40 Double Unders
Wednesday March 28
Bench Press
1×3@ 60%
1×3@ 65%
3×8@ 75%
4 RFT
10 Push Press 115/75
10 Power Clean 115/75
Thursday March 29
EMOM 20
1- 15/10 Cal. Bike
2- 12 Sumo Deadlift High Pull 95/65
3- 10 C2B Pull ups
4- 8 Burpee Box Jump Overs 24/20
5- Rest
Friday
Closed For Good Friday
Saturday March 31
For time
50 DB Snatch 50/35
45 Thruster 95/65
40 Box Jump 24/20
35 Overhead Squat 95/65
30 Cal. Row
25 Toes 2 Bar
Sunday April 1
In 10 minutes find a heavy complex
1 Snatch Pull
1 Hang Snatch
1 Snatch Balance
AMRAP 15
15 Burpee
30 Double Unders
March 19-March 25, 2018
Monday March 19
Back Squat
3×5@60%
2×5@70%
1×5@80%
AMRAP 11
8 Box Jumps Overs 24/20
14 Alternating Lunge 50/35
20 Alternating D.B Snatch 50/35
Tuesday March 20
10 Rounds For Time
30 Double Unders
3 Hang Power Clean 135/95
2 Squat Clean
1 Jerk
*perform as a complex. If you drop the bar during the complex, perform 3 burpees then continue where you left off
Wednesday March 21
Tempo Bench Press(31X2)
5×8 @ 60%* take last set to 3-5 reps shy of failure
5 Rounds For Time
10 Ring Row
5/Side Kb Snatch 53/35
20 Wallball 20/14
Thursday March 22
AMRAP 3
21/15 Cal. Row
21 Burpee
Max Air Squat
Rest 3 Min.
AMRAP 3
18/13 Cal. Row
18 Burpee
Max Goblet Squat 35/18
Rest 3 Min
AMRAP 3
15/11 Cal. Row
15 Burpee
Max Goblet Squat 53/35
Rest 3 Min.
AMRAP 3
12/9 Cal. Row
12 Burpee
Max Goblet Squat 70/53
Rest 3
Friday March 23
Open 18.4 ish
10 Minutes playing with Handstand Push ups and Handstand Walk
Diane
21-15-9
Deadlifts 225/155
Handstand Push-Up
Saturday March 24
18.5
Sunday March 25
9-12-15-18
Toes 2 Bar
18-15-12-9
Power Snatch 95/65