Category Archives: Workouts for the Week

March 16-22, 2020

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Monday March 16

7 Rounds For Reps

20 sec KB Swing 70/53

10 sec Rest

20 sec Bike

10 sec Rest

20 sec Pull Up

10 sec Rest

20 sec Glute Ham Raise

10 sec Rest

 

Tuesday March 17

Earn Me a Pint ‘O’ Guiness

3 Rounds For Time

17 Mystery Reps

20 Shoulder to Overhead 135/95

20 Back Squats 135/95

 

Wednesday March 18

A1. Deadlift 4×6 @ 70-80% rest 60

A2. Feet Elevated Ring Row 4×8-10 rest 60

B. Floor Press 5×5 Build to Heavy

C. For Time*6 Min Cap

50 Box Step Overs @ 24/20 @ 2×53/35

 

Thursday March 19

“The Chief”

5 Rounds

AMRAP 3

3 Power Clean 135/95

6 Push Up

9 Air Squat

rest 1 minute in between rounds

 

Friday March 20

AMRAP 20

Buy In- 2000M Row

In remaining time

AMRAP

12 Alt DB Snatch 50/35

6 Single Arm DB Overhead Squat(L)

4/2 Muscle Up

12 Alt DB Snatch

6 Single Arm DB Overhead Squat(R)

 

Saturday March 21

3 Rounds

In 2 min blocks rotate:

Max Cal Row

Max Toes to Bar

Max Box Jumps (24″/20″)

R1

Sunday March 22

3 Rounds

30s Holds:

L-Sit Hold

Goblet Squat Hold (53#/35#)

Side Plank L

Side Plank R

30-20-10

Burpees

50 Double Unders after each round

March 9-15, 2020

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Monday March 9

Partner WOD*30 Min cap

Row 7K*Split up however you want

Every 3 min*Alternate Movements Between Partners every interval(i.e @3 min P1 ring dip P2 push up, @6 min P1 push up P2 ring dip)

*cannot continue row until both partners are done

P1: 8 Ring Dip

P2: 8 Push Up

 

Tuesday March 10 

Back Squat

3×12 *Build To Max

“Full Sprint”

Every 3 Minutes x 5

12/8 Cal Bike

5 Devil Press @ 40/25

 

Wednesday March 11

For Time:

Buy In: 1000M Row

then

10 Rounds

1 Squat Clean @ 155/115

3 Pull Up

5 Bar Over Burpee

 

Thursday March 12

EMOM 6

1/side Turkish Get Up

Build to heavy

5 rounds

In 90 Seconds complete

8 KB Clean And Push Press @ 44/26

16 Front Rack Reverse Lunge

AMRAP Double Unders in Remaining Time

rest 90 seconds

 

Friday March 13

Deadlift 4×8 @ 60-70%

Shoulder Press + Push Press + Push Jerk

5 x 1+3+5 Build to max

 

Saturday March 14

6 Rounds each for time

12 Cal Row

10 DB Box Step Overs 50/35

8 Burpee Box Jump Over 24/20

rest 90

 

Sunday March 15

For Time:

80 Wallball 20/14

60 DB Snatch 50/35

40 Toes 2 Bar

20 Power Snatch 135/95

March 2-8, 2020

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Monday March 2

In Teams of 2 or 3

2 Rounds

75/50 Cal Bike

30 Toes 2 Bar

right into

3 Rounds

50 Push Ups

200 Double Unders

 

Tuesday March 3 

A1. Deadlift

4×8 @ 50-60% rest 60

A2. Renegade Row

4×10 Alternating reps AHAP rest 60

For Time: *8 Min Cap

30/25 Cal Row

30 Burpee Over DB

30 DB Thruster 2×40/25

 

Wednesday March 4

A. 6 Minutes to find Heavy

Snatch+Overhead Squat

B. AMRAP 12

20 Box Jump Over 24/20

6 Overhead Squats @ 80% of A

6 Chest 2 Bar Pull Up

 

Thursday March 5

A. EMOM 12

Min 1: 16 Wall Facing Handstand Plate Step Up

Min 2: 100′ Dball Carry 100/80

Min 3: 1 L-Sit Rope Climb

B. Every 3 min x4

100 M Row Sprint* Score is fastest Sprint

 

Friday March 6

AMRAP 20

2 Squat Clean & Jerk @ 115/85

4 Burpee

8 Wallball 20/14

12 American Swings 53/35

 

Saturday March 7

5 Rounds

M1: Max Cal Row

M2: Max Cal Bike

M3: Max Double Unders

M4: Rest

M5: Rest

**Score lowest round of each movement

Sunday March 8

Barbell Glute Bridge

3×10

Superset w/

KB Single Leg Deadlift

3×8 (per side)

AMRAP 11

12 Burpee Box Jump Overs (24″/20″)

9 Toes to Bar

6 Dips

Feb 24 – Mar 1, 2020

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Feb 24

Squat

5×3

Ramp from 80% – 90% in 2.5% increments

3RFT

12 Burpees

10 Pistols

6 Devils Press (50’s/35’s)

Feb 25

EMOM 20

5-8 Ring/Bar Dips

12/9 Cal Bike

15 Russian KB Swings (70#/53#)

7-10 Ab Wheel/Ball Rollouts

100′ Farmers Carry (53’s/35’s)

Feb 26

Pullup

3×8 for quality

For Time

12-9-6-3

Strict Press (95#/65#)

30-35-40-45

Double Unders

Feb 27

Squat Cleans

OT2Mx4

Build 5 reps

AMRAP 8

6 Sumo Deadlift High Pull (95#/65#)

6 Front Squats (95#/65#)

6 Tuck Ups

6 Wall Balls (20#/14#)

Feb 28

Partner WOD

4RFT

40 Cal Row

35 Box Jumps (24″/20″)

30 DB Snatch (50#/35#)

**Split up however you want

Feb 29

12-9-6

Deadlift 315/205

Bar Muscle Up

Mar 1

OT4M x6 Alternate Between

Set 1: 12/8 Cal Bike

100′ Sandbag Carry 100/80

15 DB Push Press 35/20

Set 2: 15/12 Cal Row

100′ Bear Crawl

15 KB Row 40/25

Feb 17 – 23, 2020

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Feb 17

“Annie”

50-40-30-20-10

Double Unders

Situps

“Karen”

150 Wall Balls (20#/14#)

Feb 18

OT5Mx4

8 Deadlifts (225#/155#)

12 Burpees

10 Pullups

4 Deadlifts

6 Bar Over Burpees

Feb 19

Split Jerk

Work to top set double, then 3×3 @ 90% of 1st set

AMRAP 9

1,2,3…..Pushup

6,9,12,15… Lengths of Shuttle Run

Feb 20

2 Rounds

AMRAP 3

12 Toes to Bar

12 Wall Balls (20#/14#)

R1

AMRAP 3

20 Double Unders

10 DB Snatch (50#/35#)

R1

AMRAP 3

25′ Bear Crawl

20 Air Squats

R1

Feb 21

“Klepto”

4RFT

27 Box Jumps (24″/20″)

20 Burpees

11 Squat Cleans (145#/100#)

Feb 22

Partner WOD

AMRAP 19

Teams of 2-4

20 Wall Ball (20#/14#)

20 Alt Shrimp Squat

20 DB/KB Bench Press (50’s/35’s)

**Split up however you want. One partner will use bike throughout AMRAP. Score is total reps + calories on bike.

Feb 23

4m Hip Flow

2 Rounds

Tabata

Alternate:

Handstand Hold

Ring Row

R2

Tabata

Alternate:

Squat Hold (45#/25#)

Walking Lunge

R2

Feb 10 – 16, 2020

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Feb 10

Sumo Deadlift

8-6-4-2

AMRAP 10

12 Power Cleans (95#/65#)

6 Shoulder to OH (95#/65#)

12 Back Squats (95#/65#)

6 Burpees over Bar

Feb 11

OT2Mx3

12 Strict Pullups

20 Hand Release Pushups

3RFT

60 Double Unders

15 KB Swings (53#/35#)

10 Handstand Pushups

Feb 12

Turkish Getup

Build to heavy single

Row Intervals x 3

1 min moderate pace

R1

1 min hard pace

R1

1 min moderate pace

R1

Feb 13

AMRAP 17

Left: 2 DB Squat Cleans (50#/35#)

2 DB Thrusters

10 OH Walking Lunges

15 Wall Balls (20#/14#)

Right: Repeat same sequence

15 Tuck Ups

Feb 14

The Chocolate Chipper

100 Situps

90 Air Squats

80 Double Unders

70 Standing Lunges

60 Knees to Elbows

500m Row

40 KB Swings (53#/35#)

30 Pullups

200m Run

10 Hang Cleans (135#/95#)

Feb 15

AMRAP 14

4/2 Muscle Up

6 Squat Snatch 115/75

10 Box Jump Over 24/20

 

Feb 16

In teams of 2-3

2 Rounds For Time

50/35 Cal Bike

100 Double Unders

2000 M Row

100 Double Unders

50 Burpee

Feb 3-9, 2020

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Feb 3

Partner WOD

Each partner rows:

800-700-600-500-400-300m

**Each time off rower complete 3 man makers (50’s/35’s)

Feb 4

Front Squat

Start @ 60% of max for 6 reps. Add 5% each set until unable to get 6 reps.

AMRAP 12

4 Hang Squat Cleans (135#/95#)

8 Power Cleans (135#/95#)

32 Double Unders

Feb 5

EMOM 24

Landmine Press Left – 10-15 reps

Landmine Press Right – 10-15 reps

Ring Pullup – 7-12 reps

20s Hollow + 20s Arch

**Goal is RPE 8+(close to failure), try to keep within rep range

Feb 6

Complex: Power Snatch + Overhead Squat + Snatch Balance

Work to heavy over 10 min

For Time:

24-20-16

Box Step Ups (53’/35’s)

16-20-24

Double Russian KB Swings (53’s/35’s)

Feb 7

Chest Supported DB Rows

4×10

21-15-9 x 3

Situps

Box Jumps (24″/20″)

**Complete 150′ Suitcase Carry (53# – each side) after each completed round

Feb 8

AMRAP 20

20 Alternating DB Muscle Snatch (50#/35#)

10 Alt. Pistols

20 Wall Balls (20#/14#)

10 Handstand Pushups

Feb 9

4 Rounds for Reps

Bike/Row

Double Unders

Burpees to Plate

Rest

**Each Round is 1:30

January 20-26, 2020

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Monday Jan 20

“The Ghost”

6 Rounds, 1 minute per station of

Calorie Row

Burpee

Double Unders

Rest

*Score is Total Reps

 

Tuesday Jan 21

EMOM 10

Min 1: 3-6 Strict Pull Up

Min 2: 50′ Bear Crawl

AMRAP 10

12 Ring Row(Shoulder under Rings)

8 Medball Knee Raises 14/10

4 Alternating Turkish Get Up 50/35

 

Wednesday Jan 22

Snatch +Hang Snatch + Overhead Squat

Build to Max then 70% for 3 sets of 1+1+1

For Time

12 Squat Clean 155/105

18 Push Jerk 135/95

24 Overhead Squat 95/65

 

Thursday Jan 23

Partner WOD

AMRAP 22

48/32 Cal Row *Partner Holds Wall-sit

12 Synchro Burpee

24 Box Jumps 24/20 *Partner Holds Handstand

12 Synchro Push Up

 

Friday Jan 24

“Happy Dance”

For Time

50 Toes 2 Bar

50 DB Power Clean 2×50/35

50 DB Box Step Over 2×50/35

50/35 Cal Row

 

Saturday Jan 25

E3Mx6

16/13 Cal Row

12 Tuck Ups

6 Jump Lunges

 

12 Sumo Deadlift High Pulls (95#/65#)

8 Thrusters (95#/65#)

6 Bar Facing Burpees

Sunday Jan 26

Half Kneeling Chops

3×8

Goblet Squat w/ Internal Rotation

3×12

AMRAP 13

10L Run

4L Reverse Run

2L Bear Crawl

1L Reverse Bear Crawl

12 DB Snatch (50#/35#)

12 Toes to Kettlebell

January 13-19, 2020

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Monday Jan 13

BTN Strict Press

8-6-4-2-4-6-8

Row Work

5 min paced Row right into

5 rounds

10 sec. Sprint

50 sec. Paced

 

Tuesday Jan 14

4×6 Strict Pull Up

AMRAP 12

50 Sit Up

40 Box Jump 24/20″

30 Push Up

20 Burpee

10 Deck Squat 35/18

 

Wednesday Jan 15

Tempo Good Morning @3111

3×8 @ 80% of Last Week

AMRAP 11

8 Squat Clean 135/95

6 HSPU

 

Thursday Jan 16

For Time

500 Alternating Box Step Ups 24/20″

OT2M including 0:00 5 KB Swing 70/53

 

Friday Jan 17

0:00-10:00

4 Rounds For Time

4/2 Muscle Up

10 DB Squat Snatch 50/35

20 Double Unders

10:00-20:00

3 Rounds For Time

15 Toes 2 Bar

20/15 Cal Row

 

Saturday Jan 18

AMRAP 20

20 Burpee Box Jumps 20/12

30 WallBall 20/14

 

Sunday Jan 19

Every 2 min x 4

1: 8 Ring Dip// 2 Turkish Get Ups

2: 4 Length Farmer Carry 70/53 // 8 DB Bent Over Row

3: 10 V-Up/ 10 Tuck Up/ 30 sec Hollow Hold

 

January 6-12, 2020

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Monday Jan 6

30 On/ 30 Off

7 Rounds each

Calorie Bike

Calorie Row

Box Jump 24/20

Dball Carry 100/80

 

Tuesday Jan 7

Tempo Good Morning  @ 3:1:1:1

4 sets of 6 reps Building to heavy

6 Rounds For Time

5 Strict Pull Up

25′ Front Rack DB Walking Lunge 2×50/35

 

Wednesday Jan 8

Bear Complex

Work to Heavy 3 Reps in 10 Minutes

Partner WOD

AMRAP 12

P1- Runs 16 Lengths

P2- AMRAPS

16 Air Squats

8 Push Up

8 Tuck Ups

Alternated every time partner finishes run

Pick Up AMRAP where partner left off

Score is total AMRAP’s

 

Thursday Jan 9

EMOM 10

Min 1: 6-8 Strict Knee 2 Elbow

Min 2: 50′ Bear Crawl

EMOM 10

Min 1: 30 sec Handstand Walk

Min 2: 10 Pistols

AMRAP 6

7 Plate Snatch 35/25

14 Lateral Plate Jumps

 

Friday Jan 10

3 Rounds For Time

24 Lateral Over Bar Burpee

18 Overhead Squat 95/65

600 M Row

 

Saturday Jan 11

Complex

1 Squat Clean + 2 Hang Squat Cleans

**6 sets from empty bar to daily max in 12 min

4 RFT

8 DB Snatch (50#/35#)

12 Wall Balls (20#/14#)

36 Double Unders

Sunday Jan 12

Teams of 2

In 8 min:

Ramp Reverse Sled Drag

**Score for combined load

**Done in 50′ increments

R2

In 8 min:

Row for max calories

**Done in 10 calorie blocks

R2

In 8 min:

AMRAP

20s Hollow Hold

10 Hollow Rocks

10 Rolling Plank

8 Burpees

20 Russian Twists (45#/35#)

**Alternate movements