Category Archives: Workouts for the Week

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

Sept 23-29, 2019

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Monday Sept 23

Every 5 min x 5

500 M Row

8/side Dumbbell Push Press 50/35

16 WallBall 20/14

 

Tuesday Sept 24

AMRAP 20

12 Box Step Over 2×50/35

100 M run

8 T2B

6 HSPU

 

Wednesday Sept 25

Front Squat

Work to Heavy 3 RM

For Time*8 min Cap

10-8-6-4-2

Power Clean 95/65,115/75,135/95,155/105,185/125

2-4-6-8-10

Bar Facing Burpee

 

Thursday Sept 26

EMOM 30

Min 1: 100′ D-Ball Carry 100/80

Min 2: 15/10 Cal Bike

Min 3: 100′ Farmer Carry 70/53

Min 4: 20 sec L-Hang

Min 5: 200 M run

Min 6: Rest

 

Friday Sept 27

Open Workout 18.3(modified)

2 Rounds *14 Min Cap

75 Double Unders

20 Overhead Squat 115/80

75 DU

12 Chest 2 Bar Pull Up

75 DU

20 DB Snatch 50/35

75 DU

12 Chest 2 Bar Pull Up

 

Saturday Sept 28

Deadlift

5-5-5-5

AMRAP 10

10 Push Up

10 Tuck Up

5 Dips

5 V-Up

 

Sunday Sept 29

3 Rounds Each For Time

40 Cal Row

30 Burpee

20 Cal Bike

rest 4 min

Sept 16-22, 2019

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Monday Sept 16

6 Minutes to Work to a heavy Double overhand/No Hook Grip Deadlift

5 Rounds

30 seconds on/ 30 seconds off

Burpee Pull Up

Deadlift 185/125

Calorie Bike

 

Tuesday Sept 17

5 Rounds For Time

500/400 M row

10 Front Rack Lunge 2×50/35

8 HSPU

10 Front Rack Lunge

 

Wednesday Sept 18

Snatch Pull+Hang Snatch+Overhead Squat

Work to heavy 1+1+1 in 8 Minutes

AMRAP 9*add 3 reps each round, (3-3-30,6-6-30,9-9-30)

3 Hang Power Snatch 75/55

3 Overhead Squat

30 Double Unders

 

Thursday Sept 19

EMOM 12

Min1: 1 L-sit Rope Climb

Min2: 30 sec Handstand Hold with Leg Extension(15 sec each)

Min3: 5/side Skater Squat

For Time*10min cap

Run 1 Mile

 

Friday Sept 20

Open Workout 11.5

AMRAP 20

5 Power Clean 145/105

10 Toes 2 Bar

15 Wallball 20/14

 

Saturday Sept 21

BB Row (155#/105#)

3×10 + AMRAP Set

3 Rounds

AMRAP 3

30 Double Unders

10 Burpees

R1

 

Sunday Sept 22

4 Rounds

Tempo Row 1000/850m

Sept 9-15, 2019

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Monday Sept 9

AMRAP 12 for Quality

15 Stiff legged Deadlifts

6/side Russian KB Front Rack Box Step Ups

10 DB Hip Thrusts

5 rounds

In 90 seconds

10 Burpee Box Jump Overs 24/20

AMRAP Air Squat

rest 90 seconds

 

Tuesday Sept 10

AMRAP 20

5 Strict Pull Up

5 Strict Press 95/65

 

Wednesday Sept 11

Back Squat

10 min to work to heavy 4

For Time

4 Alternating Turkish Get Up 40/20

10 Goblet Lunge 40/20

6 TGU

10 Goblet Lunge

8 TGU

10 Goblet Lunge

10 TGU

 

Thursday Sept 12

AMRAP 30(easy pace)

100′ D-Ball Carry 100/80

200 M Run

30 Cal Row

40 Cal Bike

60 seconds FLR On rings or Plank

 

Friday Sept 13

Open Workout 17.5

10 Rounds

9 Thrusters 95/65

35 Double Unders

 

Saturday Sept 14

AMRAP 8

6 Pistols

6 Double DB Snatch 50/35

12 Sit ups

EMOM 12

Min 1: 2 Rope Climb

Min 2: 20 seconds Seated Pike Up Hold

Min 3: 5 Seated Box Jump to max Height

 

Sunday Sept 15

For Time

2k Row Buy In

–Then–

5 Rounds

5 Power Snatch 115/85

10 Push Ups

Sept 2-8, 2019

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Monday Sept 2

Closed for Labour Day

Tuesday Sept 3

AMRAP 20

12 KB Swing 53/35

10 Wall Ball 20/14

8 Ball Facing Burpee

 

Wednesday Sept 4

Partner WOD(U go/I go full rounds)

AMRAP 12

30 Double Unders

10 DB Snatch 50/35

5 Strict Pull Up

rest 3 minutes and repeat AMRAP

 

Thursday Sept 5

E2M  for 12 rounds

odd- 15/12 Cal row +10 OH DB Lunge 50/35

Even- 200 M Run + 8 Toes 2 Bar

 

Friday Sept 6

Limited Classes for Staff Function

Power Clean

3-3-3

**Work up to 80-85%

Elizabeth

21-15-9

Squat Clean (135#/95#)

Ring Dip

Saturday Sept 7

4 RFT

1 Block Run

50 Double Unders

25 Situps

Sunday Sept 8

Partner WOD

1000 – 850 – 700m Row

**While one partner is rowing the other holds a front plank

30 – 30 – 30 KB/DB Thrusters (35#/25#)

**While one partner does thrusters the other holds dead hang from bar

Aug 26 – Sept 1, 2019

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Aug 26

Back Squat

65%x8, 75%x5, 85%x3, 95%x1

15 min – NFT – Accessories

8-12 Reps

Split Squats (AHAP)

Glute Ham Raise

Step Down Touches (20″)

Band Single Leg Bridges

Aug 27

EMOM 8

6 Tempo Ring Rows (2:2:x:2)

6 Tempo Strict Pullups (2:2:x:2)

3 RFT

12 Handstand Pushups

15 Burpee Box Jump Overs (24″/20″)

1 min Rest Between Rounds

Aug 28

AMRAP 23

8L Gym Shuttle Sprints (start in prone)

8L Gym Walking Lunge Holding Med Ball (20#/14#)

100m Farmer’s Carry (53’s/35’s)

400m Run

Aug 29

10 RFT

12 DB Deadlift

9 DB Hang Clean

12 DB Front Squats

Load: 50#/35#

**Switch hands after each round

Aug 30

8 min Cap:

60-150 Double Unders (depending on skill level)

30 Power Snatches (95#/65#)

5 min Cap:

Max Hang Squat Snatch

**Score WOD time and load on snatch

Aug 31

EMOM 12

Min 1: 1 Seated Rope Climb

Min 2: 30 Sec Handstand Hold/ Walk

Min 3: 10 Goblet Cossack Squat

4 Rounds For Time

10 Push Up

200 M Run

10 Pull Up

100 M Run

Sept 1

Partner WOD

AMRAP 25

200 Squat Clean Thruster 95/65

AMRAP Cal Row in remaining time

Aug 19-25, 2019

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Aug 19

Partner WOD

AMRAP 20

15 Deadlifts (155#/105#)

15 Burpees

30 Double Unders

**Alternate movements between partners

Aug 20

OT2M x 4

Round 1-3

Handstand Pushups

Round 4

Handstand Hold

For Time:

1 Block Run

3 Rounds

6 Pullups

15 Situps

1 Block Run

Aug 21

Squat Clean

5-5-5-5

Ramp to about 80%

EMOM 15

Alternate:

Row 13/10

15 Power Cleans (95#/65%)

6 Burpees over Bar

Aug 22

2 Rounds

AMRAP 3

15 Tuck Ups

15 Rolling Plank

R1

AMRAP 3

9/7 Cal Bike

12 Wall Balls (20#/14#)

R1

AMRAP 3

20 Air Squats

12 DB Snatch (50#/35#)

Aug 23

AMRAP 14

11 Power Snatches (95#/65#)

13 Toes to Bar

100m Run

Aug 24

Bench Press

10-8-6

Tempo Ring Row (2:2:x:2)

10-8-6

Row

500m x 3

Aug 25

AMRAP 18

2,4,6,8…

KB Swings (53#/35#)

Pistol Squats

Burpees

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