Category Archives: Workouts for the Week

Dec 2 – 8, 2019

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Dec 2

Rower Hamstring Curls

3×15

For Time

12-10-8-6-4

Deadlifts (185#/135#)

4-6-8-10-12

Dumbbell Push Press (50’s/35’s)

Dec 3

3 Rounds

In 2 min:

6 DB Box Step Ups (50’s/35’s) – Left and Right

Toes to Rings Remaining

R1

2 min:

8 Double KB Russian Swings (53’s/35’s)

6 KB Front Squats (53’s/35’s)

Burpees Remaining

R1

2 min:

8 Landmine Rows (45#/35#) – Left and Right

Double Unders Remaining

Dec 4

EMOM 21

4L Farmer’s Carry (70’s/53’s)

1 min Paced Row

2×10 sec Bike Sprints

1 min Paced Row

25s L-Sit

1 min Paced Row

1 min Rest

Dec 5

OT5M x 5

10 Power Cleans (135#/95#)

10 Bar Over Burpees

Dec 6

“Mary”

AMRAP 20

5 Handstand Pushups

10 Pistols

15 Pullups

Dec 7

In Teams of 3

For Time:

100 Cal Row

100 Box Jump Overs 24/20

100 Devil Press 40/30

100 Cal Bike

Dec 8

Front/Back Squats

3×4/6 @ 70% of 1 RM Front Squat

4 Rounds For Time

15′ Handstand Walk

7 Toes 2 Bar

2 Muscle Ups

12/8 Cal Bike

rest 60

November 25 -December 1, 2019

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Monday

Muscle Up Drills

30-20-10

Burpee Pull Up

Alternating Pistols

 

Tuesday

15 Rounds For Time

9 Box Jumps 24/20

6 DB Snatch 50/35

3 Strict HSPU

 

Wednesday

0:00-10:00

50/35 Cal Row

40 Wallball 20/14

30 Push Up

20 V-Ups

10 Burpee Box Jump Over 30/24

15:00-25:00

10 Burpee Box Jump Over 30/24

20 V-Ups

30 Push Up

40 Wallball 20/14

50/35 Cal Row

 

Thursday

Back Squat

10-8-6-4-2

3 RNFT

10/side Banded Single Leg Hip Thrust

8/side Single leg Deadlift last weeks weight

6/side Box Step Ups heavier then last week

 

Friday

Tempo Strict Press @20X2

3×5 @ 50-60%

Grace

30 Clean And Jerks 135/95

 

Saturday

For Time

1 Round

100 Double Unders

30 Pushups

30 Toes to Bar

R2

2 Rounds

50 Double Unders

15 Pushups

15 Toes to Bar

R2

3 Rounds

33 Double Unders

10 Pushups

10 Toes to Bar

Sunday

Team of 2

AMRAP 20

600 – 400 – 200 m Row

150′ – 100′ – 50′ Bear Crawl

40 Wall Balls (20#/14#)

**Alternate volume/movements

November 18-24, 2019

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Monday

Double Overhand Touch’N’Go Deadlift

4×8 Build to tough set

3 Rounds For Time*12 min cap

50 Double Unders

12/side KB Snatch 50/35

10 HSPU

 

Tuesday

Box Step Ups

3×8/leg Not Alternating same weight or heavier then last week

EMOM 15

Min 1: 10 Sandbag Squats 100/80

Min 2: 15 Tuck Ups

Min 3: 12/8 Cals Bike

Min 4: 2 Alternating TGU

Min 5: 50′ Bear Crawl

 

Wednesday

In 6 minutes work to heavy:

Snatch + Overhead Squat

1/2 Cindy

AMRAP 10

5 Pull Up

10 Push Up

15 Air Squat

 

Thursday

Partner WOD

AMRAP 22

10 Double Russian KB Swing 2×53/35

10 Burpee

10 Double KB Sit-Up

10′ Handstand Walk

*Each team must complete 50/35 Cals on the Bike, must be completed in under 3 min. First come, first time slot pick

 

Friday

Fight Gone Bad

3 Rounds For Total Reps

1 minute Wall Ball Shots 20/14

1 minute Sumo Deadlift High-Pulls 75/55

1 minute Box Jumps 20″

1 minute Push Press 75/55

1 minute Row (calories)

1 minute Rest

 

Saturday

7 Rounds For Time

5 Squat Clean 135/95

5 Bar Facing Burpee

5 T2B

 

Sunday

3×10 Prone DB Row AHAP

10 Push Ups after each set

3xMax Strict Pull Up

3×10 KB RDL AHAP

45 sec Superman after each set

Row a 2K

November 11-17, 2019

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Monday

Remembrance Day

Tuesday

In Teams of 2 or 3

Hero WOD

“Ship”

9 Rounds For Time

7 Squat Clean 185/125

8 Burpee Box Jumps 36/30

 

Wednesday

AMRAP 5

Bike Calories

AMRAP 5

Handstand Hold

Every break 5 T2b

AMRAP 5

10/7 Cal Row

6 Lateral Burpee Over Rower

 

Thursday

Tempo Single Leg Deadlift *tempo at 2111

4×6/leg Same weight across all sets

AMRAP 11

8 DB Deadlift 2×50/35

8 DB Box Step Over 24/20 2×50/35

32 Double Unders

 

Friday

Strict Press

Work to heavy Single

Push Press

Work to heavy Single

Every 3 min x 4

6 Pull Up

12 Push Up

15/12 Cal Row

 

Saturday

Pistols

4×6 (non-alternating)

AMRAP 17

12 WBS (20#/14#)

15 KB Swings (53#/35#)

18 Situps

 

Sunday

For Time

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

18-15-12-9

Burpees

36-30-24-18

Double Unders

25 Power Snatches (95#/65#)

November 4-10, 2019

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Monday 

DB Box Step Up

4×6/Leg Same weight across all sets

5 Rounds For Time* 7 Min Cap

5 Deadlift @ 275/185

10 Burpees

 

Tuesday

OT2Mx4

1. 8 – Z-Press + 8 Ring Dips

2. 4 Turkish Get Ups AHAP

3. 18/15 Cal Bike

 

Wednesday

EMOM 8

1 Squat Clean + 1 Front Squat

Starting @ 80% of last weeks complex

*Build if able

For Time*12 min cap

12-10-8-6-4 Pull Up

24-20-16-12-8 DB Snatch 50/35

48-40-32-24-16 Double Under

 

Thursday

0-12 Minutes

8-1

DB Power Clean 2×50/35

DB Bench Press 2×50/35

12-24 Minutes

1-8

Wallball 20/14

Burpee

 

Friday

For Time

Buy In 1000 M Row

then

4 rounds

8 HSPU

10 Tuck Ups

12 KB Swing @ 53/35

Buy Out 500 M Row

 

Saturday

20.5


Sunday

25-20-15-10-5

Hang Power Snatch 75/55

Toes 2 Bar

Barbell Facing Burpee

Oct 28 – Nov 3, 2019

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Oct 28

DB Z-Press

3×8 (Same weight across all sets)

5 Rounds – 30s Intervals Each For Reps

Russian KB Swings (70#/53#)

Wall Balls (20#/14#)

FR Forward Lunge (35#/26#)

Toes to Bar

Rest

Oct 29

Partner WOD

AMRAP 20

8 Ring or Bar Dips

30 Double Unders

50′ Bear Crawl

200m Run

20 Plate Ground to Overhead (45#/25#)

**Alternate movements

Oct 30

In 8 min:

Tempo OHS

3×6 (3:3:x:3)

EMOM 6

2 Squat Cleans + 2 Front Squats

**Build to heavy

AMRAP 7

8 Power Snatches (75#/55#)

6 Pistols (alternating)

4 Handstand Pushups

Oct 31 – Halloween!!!

Zombies vs. Humans

Run 800m

20 Double Unders

40 Air Squats

60 Situps

40 Pushups

20 Pullups

Run 400m

**Humans start WOD first followed by zombies 3 minutes later. If a zombie can catch a human the human does 25 burpees. If a zombie can’t catch any humans they do 25 burpees.

Nov 1

1-2-3-4-5-6-7-8-9-10

Power Clean and Jerks (135#/95#)

**Between each round (9x) complete:

4 Burpees to Plate

10 Jump Lunges

Nov 2

Open 20.4

Nov 3

Bench Press

4×6 @ 70%

6 Rounds – 12 Reps Each

Box Jumps (24″/20″)

Tuck Ups

DB Snatch (50#/35#)

 

Oct 21 – 27, 2019

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Oct 21

Deadlift

4×2

Ramp from 80 to 95%

For Time

21 Power Cleans (95#/65#)

10 Pistols

15 Power Cleans (135#/95#)

10 Pistols

9 Power Cleans (155#/115#)

10 Pistols

Oct 22

OT2M x 4

  1. 10 Ring Rows + 10 Floor Press (50’s/35’s)
  2. 200m Run + 8 Burpees
  3. 10 Hollow Rocks + 7 V Ups + 10 Tuck Ups

Oct 23

23 min NFT

4L Sled (90#/45#)

50 Cal Bike (10 up tempo, 15 down tempo)

15 Reverse Hypers

6 DBall Cleans (100#/80#)

1 Rope Climb

5 TGU (per side up to bridge)

400m Paced Row + 100m Sprint Row

Oct 24

Handstand Pushups

In 10 min work on setup and put together 4-6 good sets w/ reasonable volume

3 RFT

9 Thrusters (95#/65#)

18 Situps

36 Double Unders

Oct 25

Partner WOD

Row (cal)

50-40-30-20-10

Between each set complete:

20 Toes to Bar

20 Pushups

Oct 26 

Open 20.3

Oct 27

AMRAP 18

15 Back Squat 95/65

12 Lateral Burpee Over Bar

9 KB Swing 53/35

Oct 14 – 20, 2019

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Oct 14

Thanksgiving. No classes.

Oct 15

4 Rounds

9 Burpee Box Jump Overs (24″/20″)

15 Dumbbell Goblet Squats (50#/35#)

Rest 2 min

3 Rounds

15 Burpees

100′ Farmer’s Carry (50’s/35’s)

Oct 16

Strict Press

5×5

**Ramp 1st 3 sets, last 2 sets @ about 75-80% of max

EMOM 16 (1 min on, 1 min off)

125/100m Row

Double Unders for remainder of minute

Oct 17

Tempo Back Squat (3:3:x:3)

Ramp triples in 10 min

15m NFT

4 Single Leg Plank Holds (2 per side – 10-20 seconds)

6 Side Front Rack Step Ups

6 Strict T2B

8 Side Bridge (foot on bench)

Oct 18

AMRAP 18

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

12 Chest to Bar Pullups

600m Run

Oct 19

Open 20.2

Oct 20

In 12 min:

3×10-12

BB Rollouts

DB Row (AHAP)

Partner WOD

AMRAP 3

Max Cal Row

AMRAP 3

Max DB Snatch (50#/35#)

AMRAP 3

Max Double Unders

**Complete AMRAP’s w/ no rest

Oct 7 – 13, 2019

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Oct 7

Team of 2

3 Rounds – 90 sec Intervals

Sled Push (90#/45#)

DBall Carry (100#/80#)

Plate Situps (25#/15#)

Burpees

Rest

Oct 8

Buy In –

20 Toes to Bar

800m Run

8 Rounds

3 Power Cleans (135#/95#)

3 Front Squats (135#/95#)

Cash Out –

20 Toes to Bar

800m Run

Oct 9

Barbell Back Rack Reverse Lunge

Build to heavy set of 10 (alternating) then 1 backoff set of 20 @ 60% of heavy set

AMRAP 8

25′ Bear Crawl

25′ Front Rack Walking Lunge (53’s/35’s)

50 Double Unders

Oct 10

OT4M x 5

7 Devil Press (50#/35#)

7 Handstand Pushups

7 Pullups

12 Tuck Ups

Oct 11

“Kelly”

5 RFT

400m Run

30 Box Jumps (24″/20″)

30 Wall Balls (20#/14#)

Oct 12

Open 20.1

Oct 13

25 Minute Easy Cardio*Pick your Machine

Every 4 min including 0:00

20 Banded Good Morning

10 Tuck Ups

5 V-Ups

5 Chin up

 

Sept 30 – Oct 6, 2019

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Sept 30

In 8 min:

Sequence 10 double unders together. Goal is to accumulate as many 10 rep sets as possible with minimal mistakes.

AMRAP 12

In teams of 2-4

Max Cal Bike

Oct 1

Bench Press

3-3-3-3

Work up to 80-85% of max

3RFT

10 Close Grip Paused Pushups (to plate)

15 Sumo Deadlifts (135#/95#)

20 Situps

Oct 2

25 min NFT

8 Paused Wall Balls (20#/14#)

8 Chin Ups

750/650m Row

6 Advanced Birdogs (arms)

6 Advanced Birdogs (legs)

400m Run

2 Turkish Getups (left)

2 Turkish Getups (right)

Oct 3

Back Squat

10-10-10 (all sets @ 60-65%)

Front Squat

10-10-10 (all sets @ 60-65%)

AMRAP 7

14 Box Jumps (24″/20″)

14 KB Swings (53#/35#)

Oct 4

5 min

Tall Snatch – work to heavy w/ good form

5 min

Hang Snatch – work to heavy w/ good form

Open 14.1

AMRAP 10

30 Double Unders

15 Power Snatches (75#/55#)

Oct 5

AMRAP 22

26 Walking Lunges

19 Situps

12 Pushups

5 Pullups

Oct 6

Split Jerk

10 min to work on technique to marginally heavy

2 RFT

15 DB Power Cleans (left)

400m Run

15 DB Power Cleans (right)

400m Run