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
March 12-March 18, 2018
Monday March 12
6 Rep Max Back Rack Lunge
5 Rounds For Time
20 Alt. Jump Lunges
10 Sumo Deadlift High Pull 75/55
5 Box Jump 24/20
Tuesday March 13
For time:
10-8-6-4-2
Goblet Squat 70/53
Kb Swing
Burpee
Directly Into
3 Rounds
100′ Farmer Carry
20 Ab-mat Sit up
50′ Bear Crawl
Wednesday March 14
5 Rep Max Tempo Bench Press @ 31X2
AMRAP 12
5 Clean And Jerk 135/95
10 Push ups
20 Lateral Bar Hops
Thursday March 15
AMRAP 5
Sled Push
*Work as a class. Score is total lengths
EMOM 10
Even: 20-12/15-8 Cal. Row
Odd:15-8 No Jump Burpee
*Pick a number you can maintain throughout the EMOM! No Backsies!
2-4-6-8-10
Single Arm Kb Row (R) AHAP
Russian Twists 15/25 plate times 2 reps
Single Arm Kb Row (L)
Friday March 16
18.3
2 rounds for time of:
100 double-unders
20 overhead squats 115/80
100 double-unders
12 Bar muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups
Saturday March 17
4 Rounds
5 Thruster 95/65
5 Hang Snatch 95/65
10 Toes 2 Bar
Sunday March 18
27-21-15-9
Cal. Row/Bike
Medball Clean 20/14
Ball Facing Burpee
March 5 – March 11, 2018
Monday March 5
12 Minutes to find a 3RM Bear Complex
3 RFT
20 Alt. Lunge 53/35
15 Deadlift 185/125
10 Pull up
Tuesday March 6
Every 3 Minutes for 8 Rounds
15 Wallball 20/14
15 KB Swing 53/35
30 Double Under
Wednesday March 7
EMOM 25
1 min: 5-10 Bar Dips
2 Min: 12/8 Calorie Bike
3 Min: 30-40 Sec Front Rack KB Hold 53/35
4 Min: 10-15 Box Jump 24/20
5 Min: Rest
Thursday March 8
Snatch Pull* 2 second Pause at Hang position
5×5 Building each set
AMRAP 10
12 Power Snatch 95/65
10 Toes 2 Bar
8 HSPU
Friday March 9
18.2 ish
on a running clock:
0-12 minutes
1-10
DB Squat 50/35
Bar facing Burpees
13-16 minutes
Find a heavy Clean
Saturday March 10
Snatch Balance
Work on technique/positions
Build to a heavy Single
AMRAP 11
9 Overhead Squats 75/55
7 Push ups
5 Push Jerks
Sunday March 11
3 RFT
30 Calorie Row
20 Burpee
30 Double Unders
Feb 26 – Mar 5, 2018
Feb 26
Back Squat
2×5 @ 75%
2×3 @ 85%
4 Rounds
12 Wall Balls
16 OH Squats (45#/35#)
Feb 27
For Time:
10 Pullups
15 Cal Row
20 Jumping Lunges
25 Hand Release Pushups
30 Burpees
25 Hand Release Pushups
20 Jumping Lunges
15 Cal Row
10 Pullups
Feb 28
EMOM – 18
4 Deadlifts (275#/225#)
4 Man Makers (50#/35#)
30 Double Unders
Mar 1
11 min AMRAP
12 Front Rack Reverse Lunges (75#/55#)
12 Sumo Deadlift High Pull (75#/55#)
6 Bar Facing Burpees
3 Round NFT
10 Quadruped DB Rows (per side)
3 Pallof Presses w/ 10s hold (per side)
Mar 2
18.1
20 min AMRAP
8 Toes to Bar
10 Hang DB Clean and Jerk (50#/35#)
14/12 Cal Row
March 3
AMRAP 15
27 Air Squat
21 KB Swing 53/35
15 Push Press 95/65
9 Ring Dip
March 4
For Time
50 Box Jump 24/20
40 Double Unders
50 Calorie Row
40 Double Unders
50 Burpee
Feb. 19-Mar. 2/18
Feb 19
5RFT
1 Round DB DT Right Arm (50#/35#)
10 Burpees over DB
1 Round DB DT Left Arm (50#/35#)
12/8 Cal Bike
Feb 20
Front Squat – Up to heavy single
8 min AMRAP
3 Strict Chin Ups
8 Box Jumps
3 Strict Pullups
8 V-Ups
Feb 21
Push Press – Up to heavy single
AMRAP – 12 min
1 min on/1 min off
2L sled drag + 3 burpees
5 Cal Bike + 6 KB Swings (53#/35#)
Feb 22
3×5 Snatch Balance
5 RFT
15 Air Squats
45 Double Unders
Feb 23
5 Rounds – 2 min intervals w/ 2 min rest
6 Bench Presses (185#/125#)
15/12 Cal Row
Feb 24
21-15-9
Power Clean (135#/95#)
Handstand Pushup
3×10
Dumbbell RDL
Feb 25
18 min AMRAP
10 Renegade Rows (30#/20#)
10L Farmer’s Carry (53#/35#) – 2 burpees every time weight is set down
18 Abmat Situps