Category Archives: Workouts for the Week

August 12-18, 2019

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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

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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

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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

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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

  1. 15/12 Cal Row
  2. 15 DB Snatches (50#/35#)
  3. 15 Toes to Bar (25 Hanging Knee Raises)
  4. 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

July 15-21, 2019

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Monday July 15

Deadlift

10×3 @ 5-15 Pounds Heavier

Back Rack Reverse Lunge

3×8/leg not alternating Build to Max

In Between working sets 30-60 second Hollow Hold

 

Tuesday July 16

Deficit Tempo HSPU @ 30X2

Accumulate 20 reps

Ring Dips

4 sets 8 reps

21-15-9

Push Press 75/55

Lateral Burpee

 

Wednesday July 17

Clean + Front Squat

5 x 2+2 @ 60-70%

AMRAP 10

10 Push Up

20 Plate Sit Up 25/15

30 Russian Twist

40 Air Squat

 

Thursday July 18

All Classes At Comp Track

For Time:

800 M Run, Walk 200 M

2×600 M Run, Walk 200M

3×400 M Run, Walk 100M

4×200 M Run, Walk 100M

 

Friday July 19

0-12 Min

4 Rounds

50 M DB Farmer Carry 2×50/35

10 DB Burpee

From 13-25

100′ Single Arm Overhead Lunge 50/35

30 Box Jump Over 24/20″

50 DB Snatch

30 Box Jump Over

100′ Single Arm Overhead Lunge

 

Saturday July 20

Back Squat

5×3 @ 70-85%

AMRAP 12

5 Pull Ups

20 Double Unders

5 T2B

20 Double Unders

15/12 Cal Row

 

Sunday July 21

NANCY

5 Rounds For Time

400 M Run

15 Overhead Squats 95/65

July 8-14, 2019

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Monday July 8

Deadlift

10×3 @ 70-80%

Farmer Hold Box Step Up

3×8/leg work to a max weight

Tempo Barbell Good Morning @ 2111

3×8 work to max following tempo

 

Tuesday July 9

4 Rounds For Time

400 M Run

12 Thrusters 95/65

12 Toes 2 Bar

 

Wednesday July 10

Snatch

3×3 @ 78,80,82%

Back Squat

4×5 @ 60,2×65,70%

For Time

20 Overhead Squat 45/35

10 Hang Power Snatch 65/45

10 Power Clean 95/65

20 Front Squat 115/75

 

Thursday July 11

Tempo Handstand Push Up @ 30X2

4×6

Strict Pull Ups

8×3

AMRAP 10

30 Double Unders

10 Hollow Rocks

10 Arch Rocks

10 Push Ups

10 Ring Row

 

 

Friday July 12

Open Workout 17.1

For time: *20 min cap
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Saturday July 13

Partner WOD

400m Run

120 Wall Balls (20#/14#)

200m Run

80 Toes to Bar / Strict Hanging Knee Raises

200m Run

60 DB Step Overs (40’s/25’s)

400m Run

**Run together, break up other exercises how you wish

 

Sunday July 14

Alternate:

3×10-12

Single Arm DB Row

3×10-12

Single Arm KB Bottoms Up Bench Press

Tabata

Double Unders

R2

Tabata

Burpees

July 1-7, 2019

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Monday July 1

Canada Day

 

Tuesday July 2

AMRAP 35 easy pace

500 M run

400 M Row

30 Alt. Step Up 24/20

100 Single Unders

50/35 Cal Bike

40 Sec FLR Hold on Rings

30 Sec Handstand Hold

10 Sec/side Single Arm Bar Hang

 

Wednesday July 3

Snatch Pull

3×3 @ 90-100%

Snatch

3×3 @ 70%,75%,80%

AMRAP 6

10 Goblet Squat 53/35

5/side KB Snatch 53/35

 

Thursday July 4

Tempo HSPU @30X2

5×5

Strict Ring Dip

5×5

4 Rounds

In 2 min

8 Pull Up

8 Devil Press 40/20

AMRAP Cal Row

rest 2

 

Friday July 5

AMRAP 25

20 WallBall 20/14

10 Burpee Box Jump Over 24/20

10 T2B

200 M Run

 

Saturday July 6

Back Squat

3×5 @ 60%

3 Rounds Each For Time

40 Double Unders

20 DB FR Reverse Lunge 40/20

20 Sit Ups

:30 Hollow Hold

Rest 1 Min

 

Sunday July 7

For Time:

Buy In 50/35 Cal Bike

3 Rounds

4L Parking Lot Sled Push/Pull 135/95

100 M Farmer Carry 70/53

400 M Run

June 24 -29, 2019

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June 24

Back Squat

5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@100%, 1@106%, 1@106%+ (if 106% is made)

Front Squat

5@60%, 5@70%, 5@75%, 5@75%

June 25

EMOM 6

High Hang Power Clean + Hang Power Clean + Power Clean

**Work to heavy

R1

EMOM 6

1 Strict Press + 2 Push Press + 3 Push Jerks

**Work to heavy

R1

AMRAP 8

12 Power Clean & Jerk (95#/65#)

50 Double Unders

June 26

Partner WOD

3 Rounds – 2 min Intervals

100′ D-Ball Carry (100#/80#)

450m Row

15 Burpee Box Jump Overs (24″/20″)

70 Plank Hand Slaps

R2

June 27

For Time

16-14-12-10-8-6

KB Swings (53#/35#)

Pullups

Front Squats (115#/80#)

June 28

AMRAP 11

400m Run

12 Handstand Pushups

12 DB Power Cleans (50#/35#)

R3

AMRAP 11

600m Row

12 Ring Dips

12 Burpees

June 29

Deadlift

3-3-3

3 Working Sets Range Between 80-85%

4 RFT

5 Deadlifts (255#/175#)

15 Box Jumps (24″/20″)

30 Situps

June 17 -23, 2019

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June 17

Back Squat

5@60%, 5@70%, 2×5@75%

Front Squat

5@65%, 5@70%, 5@75%

3 RNFT

200m Farmer’s Walk (AHAP)

18 Jump Lunges

18 Tuck Ups

June 18

In 8 minutes:

Barbell Squat Snatch – work singles @ 60%

Complete following with :40 sec of work / :20 sec of rest:

Min 0-4

Burpees

Min 5-9

Double Unders

Min 10-14

Cal Row/Bike

June 19

“Cindy”

AMRAP 20

5 Pullups

10 Pushups

15 Air Squats

June 20

Back Squat

5@60%, 5@70%, 2×5@75%

Front Squat

5@60%, 5@70%, 5@75%

In 10 min work up to heavy:

8 Paused DB RDL

2 Turkish Getup (1 per side)

5 Seated Box Jumps

June 21

Partner WOD

27-24-21-18-15-12

Cal Row

KB Floor Press (70#/53#)

Situps

June 22

3 Rounds For Time

18 Push Jerk 115/85

15 Power Clean

12 Knee 2 Elbow

June 23

For Time (Moderate pace)

2000 M Run

150 Cal Row

100 Cal Bike

June 10-16, 2019

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June 10

Back Squat

5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%

Front Squat

5@60%, 5@70%, 5@75%, 5@75%

June 11

5 OT5M

1 Block Run

6 Pushups

10 Toes to Bar

June 12

In 12 min:

3-3-2-2-1

Complex: Sotts Press, Hang Power Snatch, Hang Squat Snatch

Build to Heavy.

AMRAP 12

8 Power Snatches (95#/65#)

12 Bar Over Burpees

June 13

Back Squat

5@60%, 5@65%, 5@70%, 5@70%

Front Squat

5@60%, 5@70%, 5@75%, 5@80%

EMOM 9

10-15 MB Situps (20#/14#)

5 Hollow Rocks + Hollow Hold to 30s

30 Mountain Climbers

June 14

“Heather”

AMRAP 20

8 Pullups

12 DB Snatches (50#/35#)

17 Wall Balls (20#/14#)

June 15

Bench Press

3-3-3

65-75-85%

5 RFT

5 Box Jumps (24″/20″)

3 Power Cleans (135#/95#)

50 Double Unders

R1

June 16

AMRAP 40 (easy pace)

2L Parking Lot Sled Pull

2L Parking Lot Sled Push

2L Parking Lot Farmer’s Carry

1L Parking Lot Front Rack March

1000m Row

30 Cal Bike