September 17-23, 2018
Monday Sept 17
Tempo Push Press
Find Heavy 5 RM following the Tempo of 22×2
AMRAP 7
6 Hang Power Clean 115/85
6 Pull Up
Tuesday Sept 18
Muscle up Technique and Practice
In 90 seconds complete
10/7 Cal. Row
16 Jump Switch Lunge
AMRAP burpees in remainder
rest 90 x 6
Wednesday Sept 19
Tempo Back Squat
Find Heavy 4 RM following the Tempo of 42X2
4 Rounds For Time
11 Thruster 75/55
9 Box Jump
7 HSPU
Thursday Sept 20
AMRAP 25
100m Run
10 Double Unders
5 Toes 2 Bar
*each round add 100m/10 D.U./ 5 T2B
Friday Sept 21
Power Snatch+ Snatch Balance + Overhead Squat
4 Minutes to work up to 80% effort
then drop 10% and Complete EMOM 4
Hero WOD Randy
For Time:
75 Snatches 75/55
Saturday Sept 22
For Time:
18 Man Makers (40#/25#)
Rest 1
36/32 Cal Row
Rest 1
21-15-9
Wall Balls (20#/14)
Situps
Hand Release Pushups
Sunday Sept 23
4 Sets
Work up to top set of 5 Tempo Good Mornings (2:2:x:2)
Complete 30s hollow hold after each work set
AMRAP 4
25′ Front Bear Crawl
25′ Reverse Bear Crawl
6 Burpees
Rest 2
AMRAP 4
10 Goblet Squats (53#/35#)
20 Double Unders
4 Burpees over KB
Sept. 10-16, 2018
Monday Sept. 10
Tempo Push Press
Build to a Heavy 6 Rep Max Following the Tempo 22X2
AMRAP 12
9 Ring Row
12 KB Clean And Jerks
15 Ab-Mat Sit Ups
Tuesday Sept. 11
4 Rounds For Time
50 M Farmer carry 53/35
30 Double Unders
10 Push Ups
400 M Run
20 Double Unders
5 Push Ups
Wednesday Sept. 12
Tempo Back Squat
Find Heavy 5 Rep Max Following the Tempo 42X2
For Time:
60 Air Squats
50 Russian KB Swings 70/53
40 Box Jump Overs 24/20
30 Burpee 2 Plate
Thursday Sept. 13
6 Minutes to Find Heavy Turkish Get Up
Every 3 Minutes for 6 rounds
5 HSPU
10 T2B
20 DB Snatch 50/35
Friday Sept. 14
“The Crushinator”
AMRAP 20
Deadlift 155/105
Power Clean
Front Squat
Push Jerk
Saturday Sept. 15
Run 600 m
–Then–
3 Rounds
10 Burpee Box Jump Overs
10 Pull Ups
–Then–
750 M Row
Sunday Sept. 16
For Time:
12-9-6 Power Snatch 95/65
9-15-21 WallBall 20/14
42-30-18 Double Unders
Bike Conditioning ( 70-80%)
10 Cals Rest :30
20 Cals Rest :60
30 Cals Rest :90
Sept. 3-9, 2018
Monday Sept. 3
Closed for Labour Day
Tuesday Sept. 4
5 Rounds For Time
400 m Run
20 Weighted Lunges 50/35 a hand
Wednesday Sept. 5
Tempo Back Squat
Find Heavy 6 Rep Max following the Tempo of 42X1
6 Rounds For Time
9 Hand Release Push Up
7 Deadlifts 155/105
5 Box Jumps 30/24
Thursday Sept. 6
EMOM 12
1- 8 Z Press AHAP
2- 30 Second Hollow Hold
3- 8 Strict Dips
4- 6 Strict Knee 2 Elbow
Rest 2
Partner WOD
AMRAP 12
20/15 Cal. Row
15 Kb Swing 53/35
15 Burpee
15 Pull Up
Friday Sept. 7
AMRAP 16
200m Run w/ Med Ball (20#/14#) – Hold in bearhug
16 Step Ups w/ Med Ball (20#/14# – 20″ box) – Hold in bearhug
16 Wall Balls (20#/14#)
**Each time you have to put down med ball you do 20 double unders.
Sat. Sept. 8
In 10 min work up to a heavy triple of a Power Clean
EMOM 12
12 Hang Power Cleans (95#/65#)
8 Push Jerks (95#/65#)
6 Bar Facing Burpees
Sunday Sept. 9
BB Row
3×8
Tabata
Row (cal)
DB Snatch (50#/35#)
Hollow Rocks
Rest 2 min between each tabata
Aug 27 – Sept 2/18
Aug 27
For Time:
Bergeron Beep Test x 3
200m Run
BBT x 2
400m Run
BBT x 1
600m Run
Bergeron Beep Test = 7 Thrusters (75#/55#) 7 Pullups 7 Burpees
Aug 28
AMRAP 5 – 2 min rest between each AMRAP
9 Tuck Ups
27 Air Squats
50 Double Unders
8 Box Step Overs (40#/25# – 20″ box)
8 Ring Rows
10 Pistols
Aug 29
Deadlift
5×10 @ 50-60% Straight sets
EMOM 8
Power Snatch + Snatch Balance + Hang Squat Snatch
Ramp from 55% to 90% of squat snatch 1RM
Aug 30
For Time:
25 Cal Row
25 Box Jumps (24″/20″)
25 KB Swings (53#/35#)
25 Handstand Pushups
Rest 3
30-20-10
Double Unders
Burpees
Aug 31
5 RFT
12 Wall Ball (20#/14#)
15 Front Squats (95#/65#)
18 Situps
Sept. 1
AMRAP 21
7 Toes 2 Bar
7 Push Up
7 DB Push Press 40/20
7/5 Cal. Bike
*Every round 25 Meter Farmer Carry 70/53
Sept. 2
3 Rounds For Time
400 M Run
10 Chest 2 Bar Pull up
15 Overhead Squat 95/65
Aug 20-26, 2018
Aug 20
For Time:
60 Situps
Rest 1
30 Wall Balls (20#/14#) 20 KB Swings (53#/35#) 10 Box Jumps (24″/20″)
Rest 2
30 KBS 20 BJ 10 WB
Rest 2
30 BJ 20 WB 10 KBS
Rest 1
400m Run
Aug 21
Partner WOD
AMRAP 20
15 Deadlifts (155#/105#)
15 Burpees
30 Double Unders
**Each partner alternates movements to completion
Aug 22
Push Press
3-3-3-3
Ramp to top set of 80%
3 RFT
6 KB Snatch L (35#/26#)
25′ OH Walking Lunge L (35#/26#)
6 KB Snatch R
25′ OH Walking Lunge R
12 Chest to bar pullups
Aug 23
EMOM – 18 (1:25 intervals)
14/11 Cal Bike
2 L Parking Lot Farmers Carry (70#/53#)
20 DB Double Snatches (35#/25#)
16/13 Cal Row
15 T2B
Rest
Aug 24
Back Squat
Find max single in 10 min
4 RFT
15 Power Snatches (75#/55#)
40 Double Unders
Aug 25
Track Workout
Run 2 miles
At the top of each minute alternate:
20 Walking Lunges
15 Pushups
Aug 26
For TIme:
HSPU
12-10-8-6-4
Squat Cleans (135#/95#)
8-10-12-14-16
Aug. 13-19, 2018
Aug 13
5 RFT
7 HSPU
14 Power Cleans (75#/55#)
28 Double Unders
Aug 14
For Time:
800m Row
Rest 2
3 Rnds
8 Pullups
16 Situps
Rest 2
3 Rnds
8 MB Cleans (20#/14#)
16 Knees to Elbows
Rest 2
800m Row
Aug 15
Front Squat
Build to heavy set of 5, then do 2 backoff sets dropping 10% each set for 6 and 7 reps
AMRAP 11
12 Thrusters (95#/65#)
12 Burpees over bar
Aug 16
For Time:
Run 800m x 2
Run 400m x 2
Run 300m x 2
Run 200m x 2
Separate each interval by 100m walk
Aug 17
21-15-9
Bench Press (155#/105#)
Box Jumps (24″/20″)
21-15-9
Row (cal)
DB Snatch (50#/35#)
Aug. 18
Build to a heavy Power Snatch for the day
AMRAP 12
10 Power Snatch 75/55
10 Pistol
5 Toes 2 Bar
Aug. 19
EMOM 25
12/8 Cal. Bike
2 Rope Climb
13/10 Cal. Row
2L Sled Push
Rest
Aug. 6 – 12, 2018
Aug 7
3 Rounds NFT
20 Front Rack Reverse Lunges (Ramp weight)
10 Quadruped Hip Extensions w/ band
AMRAP 12
200m Run w/ Med Ball on Left Shoulder (20#/14#)
12 KB Swings (53#/35#)
200m Run w/ Med Ball on Right Shoulder (20#/14#)
8 KB Jump Squats (70#/53#)
Aug 8
4×6
Ring Pullups
For Time:
8 Box Jumps (24″/20″)
50 V-Ups
8 Box Jumps
30 Deadlifts (205#/145#)
8 Box Jumps
10 Burpees
8 Box Jumps
Aug 9
AMRAP 20
30 Wall Balls (20#/14#)
80 Double Unders
200m Run
20 Wall Balls
60 Double Unders
400m Run
10 Wall Balls
40 Double Unders
600m Run
Aug 10
5×3
Hang Squat Snatch w/ empty bar
3×3
Squat Snatch to 60% of 1RM
EMOM 12 – Alternate:
3 Power Cleans + 1 Split Jerk (155#/105#)
13/10 Cal Row
Aug 11
“Birchall”
100 Back Squats (bodyweight)
5 Burpees @ top of every minute (start burpees @ beginning)
Aug 12
For Time:
10,9,8…. Pushups
1,2,3…. Toes to Bar
1000m Run
July 30-August 5, 2018
Monday July 30
Push Press
3×2@90
2×2@95
AMRAP 11
12 Wallball 20/14
9 Ab-Mat Sit Up
6 Pull Up
Tuesday July 31
AMRAP 4
8 Overhead Lunge 35/15
4 Burpee Box Jump Over 24/20
Rest 1
AMRAP 4
6 DB Squat 50/35 Per Hand
6 Burpee Over DB’s
Rest 2 minutes then repeat
Wednesday Aug. 1
6 Minutes to work up to a heavy double Hang Clean
3 Rounds for Time
25 Cleans 105/70
500 M Row
Thursday Aug.2
For Time:
Buy In 600 M Run
Then:
60 Alt. Db Snatch 50/35
50 Box Jumps
40 Sh. 2 Oh 50/35(20 per arm)
30 Toes 2 Bar
Friday Aug. 3
Bench Press
6-6-6-6
For Time
Double Unders 20-40-60
Chest 2 Bar 15-12-9
Pistol 40-30-20
Saturday Aug.4
Hero WOD ‘NATE’
AMRAP 20
2 Muscle Ups
4 HSPU
8 KB Swing 70/53
Sunday Aug. 5
4 Rounds For Time
30/20 Cal. Bike
20 Push Up
15 Goblet Squat 44/26
10 Deadlift 185/125
July 23-July 29 2018
Monday July 23
Push Jerk 3×3 @ 80%
Split Jerk 1×2@85%
2×1 @ 90%
2×1 @ 95%
4 RFT
4 Pull Up
6 T2B
8 Hand Release Push Up
Tuesday July 24
3 Rounds for Max Reps
2 Min. DB Burpee Clean and Jerk 50/35
2 Min. KB Box Step Ups 53/35
2 Min. Row for Max Cals
2 Min. Rest
Wednesday July 25
Deadlift
3×6 @ 70%
AMRAP 20
10 SDHP 75/55
100 M Run
15 WallBall 20/14
100 M Run
10 Overhead Lunge 75/55
Thursday July 26
Every 4 Min x 5
400 M Run
20 Ab-Mat Sit ups
10 KB Swing 70/53
Friday July 27
Back Squat
3×8 @ RPE 9
AMRAP 13
7 Power Clean 95/65
7 Thruster
20 Double Unders
Saturday July 28
For Time:
2 Rounds
300/275m Row
10 Burpees
Immediately Into:
3 Rounds
400m Run
15 Tuckups
1 min Superman Hold
Sunday July 29
4 Sets
10 DB Stiff Legged Deadlifts (controlled tempo)
12 Opposite Toe Touches from Plank
AMRAP 9
36 Double Unders
9 Med Ball Cleans (20#/14#)
July 16- July 22, 2018
Monday July 16
Push Press
3×3@ 80%
2×3@ 85%
EMOM 12
1- 8 Z-Press AHAP
2- 8 Bench Press 115/85
3- 15/10 Cal. Bike
4- :20-:40 Hollow Body
Tuesday July 17
600 M Run Buy in
Then
3 Rounds
30 Air Squats
30 KB Swing 53/35
60 Double Unders
Wednesday July 18
AMRAP 25
100 M Farmer Carry 53/35
10 Burpee Box Jump Overs 24/20
12 DB Squat Cleans 50/35
8 Toes 2 Bar
Thursday July 19
AMRAP 11
12/8 Cal Row
8 Pistols
6 HSPU
AMRAP 11
20 Alt. DB Snatch 50/35
8 Burpee
10 Ring Dips
Friday July 20
Back Squat
3×8 @ 8 RPE
For Time:
40 Wallball 20/14
20 Pull up
20 Deadlift 225/155
30 Wallball
15 Pull Up
15 Deadlift
20 Wallball
10 Pull Up
10 Deadlift
Saturday July 21
Hero WOD
COE
10 Rounds
10 Thrusters 95/65
10 Ring Push ups
Sunday July 22
5 RFT
10 Overhead Squats 95/65
5 Snatch
20 Double Unders
E2M including 0:00 Run 100 M