Category Archives: Workouts for the Week

Dec 17-23, 2018

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Dec 17

AMRAP 22

Partner WOD

10 Power Cleans (95#/65#)

400/350m Row

20 Air Squats

**Each partner alternates movements

Dec 18

Strict Press

Up to heavy single

For Time

10,9,8…1

Pullups

1,2,3…10

Pushups

Dec 19

For Time

12L Bear Crawl width of gym

Rest 1 min

50 Double Unders

7 Man Makers (50#/35#) – No Press

50 Double Unders

7 Man Makers (50#/35#) – No Press

50 Double Unders

7 Man Makers (50#/35#) – No Press

Rest 1 min

12L Bear Crawl width of gym

Dec 20

Sumo Deadlift

Up to heavy single

AMRAP 7

15 Front Squats (75#/55#)

12 Tuck Ups

9 Burpees

Dec 21

2 RFT

8 DB Split Jerks (50#/35#)

8 Toes to Bar

100 Walking Lunges

8 Handstand Pushups

8 Toes to Bar

50 Box Jumps (24″/20″)

Dec 22

Pause Snatch Deadlift with shrug

3×5

Snatch

5×1

5 Rounds For Time

10 Power Snatch 95/65

14 Pistols

Dec 23

12 Days of Christmas

1-30 sec Plank

2-Strict Pull Up

3- Ring Dips

4-Lateral Burpee

5-Deadlift 185/125

6- Wallball 20/14

7- DB Clean 50/35

8- Mountain Climbers(per leg)

9- KB Swing 53/35

10- Jump Lunges(per leg)

11- Handstand Push Ups

12- Thrusters 95/65

December 10-16, 2018

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Dec 10

Strict Press

5×3 @ 85%

Dumbbell Bench Rows

3×12

Partner WOD

For Time

15 Synchro Burpees

60 DB Snatches (50#/35#)

15 Synchro Burpees

Dec 11

Tempo Back Squat

5×5 @ (3:3:x:3)

Ramp to top set.

AMRAP 3

9 Med Ball Cleans (20#/14#)

9 Toes to Bar

Rest 1

AMRAP 3

8 Cal Row

8 FR KB Squats (53#/35#)

Rest 1

AMRAP 3

15 Double Unders

30 Single Unders

Scale to 60 single unders for a round

Dec 12

For Time

30 Burpees to Plate

30 Wall Balls (20#/14#)

30 KB Swings (53#/35#)

30 Box Jumps (24″/20″)

20 Burpees to Plate

20 WB

20 KBS

20 BJ

Dec 13

Sumo Deadlift

3×1 up 2.5-10%

2 RNFT

8 Ring Rows w/ 3s pause @ chest

30s Russian Twists

12 DB Step Overs (35#/25#)

Dec 14

“Fortitude”

EMOM 30

Even 15/12 Cal Row

Odd 15 Burpees

Complete with partner each doing full rounds (2 min) until splitting last round

Dec 15

Christmas WOD

Dec 16

OTM – 3 Rounds

Max Cal Row

Reverse Lunges (20#/14# Med Ball @ Chest)

Max D-Ball Cleans (100#/80#)

Max Cal Bike

Max Tuck Ups

Rest

 

Dec 3-9, 2018

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Dec 3

Strict Press

4×3 @ 85%

Deadstop Alternating KB Rows

3×12 (6 per side)

For Time:

15 Sumo Deadlift High Pull (75#/55#)

15 Thrusters (75#/55#)

12 SDHP (95#/65#)

12 Thrusters (95#/65#)

9 SDHP (115#/80#)

9 Thrusters (115#/80#)

Dec 4

Partner WOD

3 Rounds

800m Row

12 Burpees over Rower

Rest 3

4 Rounds

80 Double Unders

30 Shrimp Squats

Dec 5

EMOM 5

20 Shoulder Taps

Rest 2

EMOM 5

10 Strict Pullups

Rest 2

EMOM 5

12 KB Snatches (53#/35# – 6 per side)

Rest 2

AMRAP 5

6 Hand Release Pushups

6 Toes to Bar

Dec 6

Sumo Deadlift

6×1

AMRAP 12

12 Front Squats (95#/65#)

15 Wall Balls (20#/14#)

18 Situps

Dec 7

Turkish Getup

5 Singles per side @ top weight

Donkey Kong

21-15-9

Burpees

KB Swings (53#/35#)

Box Jumps (24″/20″)

Dec 8

Back Squat

4×5 @ 80%

15-12-9-6-3

Power Snatch 95/65

Overhead Squat

Pull Up

 

Dec 9

In Teams of 3

For Time

100′ Handstand Walk

150 Cal. Bike

200 Double Unders

150 Cal. Row

100 DB Overhead Walking Lunge 35/20

Nov 26- Dec 2, 2018

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Monday Nov 26

Strict Press

3×3 @ 85%

Pendlay Row

3×8

AMRAP 8

3 Power Clean 115/85

3 Lateral Over the Bar Burpee

*Add 3 reps each round

 

Tuesday Nov 27

6 Rounds

90 seconds to complete

10 Front Rack KB Squats 53/35

8 Push Up

6 Pistols

AMRAP Double Unders in remaining time

rest 90

 

Wednesday Nov 28

Sumo Deadlift

3 RNFT

100′ Farmer carry Walking Lunge 50/35

8 Strict T2B

6 Strict Pull Up

100′ Sandbag Carry 100/80

 

Thursday Nov 29

In teams of 3:

AMRAP 20

40/30 Cal Row* Partner Holds Handstand

40 Box Jump Overs 24/20 * Partner Holds Wall Squat

 

Friday Nov 30

Karabel

3 RFT

50 Wallball 20/14

10 Snatch 135/95

 

Saturday Dec 1

EMOM 10

10 Ring Dips

16 Renegade Rows (40#/25#)

5 RFT

10 DB Hang Power Cleans Left (40#/25#)

16 Situps

10 DB Hang Power Cleans Right (40#/25#)

32 Double Unders

Sunday Dec 2

AMRAP 21

10×15′ Shuttle Sprint

15 Russian KB Swings (53#/35#)

10×15′ Suitcase Carry (53#/35#)

November 19-25, 2018

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Monday Nov. 19

Strict Press

5×5@ 75%

Underhand Barbell Low Row

3×8

AMRAP 7

15 KB Swing 53/35

15′ Handstand Walk

 

Tuesday Nov. 20

EMOM 24

12/8 Cal. Bike

8 Toes 2 Bar

12 Burpee

8 Box Jump 30/24

5 D-Ball Clean 100/80

Rest

 

Wed. Nov. 21

AMRAP 4

Cal Row

AMRAP 4

Overhead Squat 75/55

AMRAP 3

HSPU

AMRAP 3

Double Unders

 

Thursday Nov. 22

Sumo Deadlift

10 Reps

6 Rounds For Time

8 DB Clean 50/35

25′ Walking Lunge

 

Friday Nov. 23

Chelsea

EMOM 30

5 Pull Up

10 Push Up

15 Air Squat

 

Saturday Nov. 24

Hang Snatch+Snatch

5 sets of 1+1 @ 80%

For Time:

1200/1000 M Row

60 Lateral Burpee Over Bar

30 Hang Snatch 75/55

 

Sunday Nov. 25

For Time:

Deck of Death

Hearts= Box Jump

Spade=Cal Bike

Club=Med Ball Clean

Diamond=Sit Up

Joker= 15 Burpee

November 12-18, 2018

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Monday Nov. 12

Closed for Remembrance Day

Tuesday Nov. 13

Sumo Deadlift

15 reps

AMRAP 8

2 Pistol

2 DB Snatch 50/35

Add 2 reps each round

 

Wednesday Nov. 14

Strict Press

4×5 @ 75%

AMRAP 5

5 Push up

5 Toes 2 Bar

3 rounds NFT

“Durante Core”

10 Hollow Rocks

5 V-Ups

5 Tuck ups

10 sec Hollow Hold

rest 90 seconds

 

Thursday Nov. 15

10 Min Muscle Up drills

2 Rounds For Time

50 Burpee to 6″ Overhead Target

40 Box Jump Overs 24/20

30 Pull Up

20 DB Box Step Over 50/35

 

Friday Nov. 16

A. 5 Min to establish a 2 rep max Clean

B. EMOM 5

2 Cleans at 80% of A

AMRAP 12

20 Thruster 75/55

40 Double Under

 

Saturday Nov. 17

For Time:

3 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)

1 Round of Rowing Kelly (400m Row, 30 Box Jumps (24″/20″), 30 Wall Ball (20#/14#)

3 Rounds of Cindy

1 Round of Rowing Kelly

 

Sunday Nov. 18

4×8 BB Hip Thrusters

4×8 Bulgarian Split Squats

**Ramp up to a hard 8 and use that for all 4 sets

EMOM 8

2 Rounds:

14/11 Cal Bike

15 Double DB Snatches (25/15)

10 Plate Situps (25#/15#)

1L D-Ball Carry  (100#/80#) + 1L Sled Push (50#/25#)

 

 

November 5-11, 2018

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Monday Nov. 5

Strict Press

3×5 @ 75%

KB Angle Press 3×5

EMOM 10

Alternate between

4 strict Pull Up + 8 Tuck Ups

6 SDHP 75/55 + 6 Windshield Wiper

 

Tuesday Nov. 6

4 Rounds

60 sec Cal Bike

60 sec Rest

60 sec D-Ball Clean 100/80

60 sec Rest

60 sec DB Burpee 50/35

60 sec Rest

60 sec Double Unders

60 sec Rest

 

Wednesday Nov.7

Sumo Deadlift

15 Reps

Partner WOD

3 RFT

1000m Row

50 Front Squats 95/65

 

Thursday Nov. 8

AMRAP 8

5 HSPU

7 Box Jump Overs 24/20

14 Wall Ball 20/14

rest 4

AMRAP 8

12 Floor Press 40/25

12 Ring Row

24 ALT. Jump Lunge

rest 4

 

Friday Nov. 9

18.1

AMRAP 20

8 Toes 2 Bar

10 DB Hang Clean & Jerk 50/35

14/12 Cal. Row

 

Saturday Nov.10

HERO WOD “SHIP”

9 Rounds For Time

7 Squat Clean 185/135

8 Burpee Box Jump 36/30

To accommodate more people this can be done as a partner Workout

11AM SQUAT OFF!

Sunday Nov.11

Group WOD* Switching every 90 seconds everyone works together to complete workout

For Time

50 L Sled Push

50 L Farmer Carry 70/53

50 L Sandbag Carry 100/80

200 Cal. Row

200 Cal. Bike

Oct. 29 – Nov. 4, 2018

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Oct 29

18-15-12-9-6

Box Jumps (24″/20″)

Burpees

Complete 40 Double Unders after each round

Oct 30

Strict Press

5×8 @ 65%

3×15

Skullcrusher (75#/55#)

Barbell Curl (75#/55#)

Half Kneeling Band Row (Heavy Band)

EMOM 6

Alternate:

8 Dips (Ring or Bar)

18 Situps

Oct 31 – Halloween!!

Team Halloween Partner WOD

75 Lateral Pumpkin Jumps

50 Pumpkin Push Presses

100 Pumpkin Goblet Squats

50 Pumpkin Box Jumps (20″)

75 Pumpkin Cleans

Pumpkin 20#/14#

5 Burpee penalty whenever pumpkin set down after lateral jumps. If using different sizes one needs to be picked up before the other is set down.

Nov 1

Sumo Deadlift

20 Reps

3 Rounds – EMOM 2 w/ 2 min rest

8 Power Cleans (95#/65#)

Remaining time Front Squats (95#/65#)

Nov 2

For Time:

25 Cal Row

20 Handstand Pushups

3 Rounds

9 Pushups

9 Toes to Bar

20 Handstand Pushups

25 Cal Row

Nov 3

EMOM 8

2 Hang Squat Snatch

Work from 60% to 80%

14.1

AMRAP 10

30 Double Unders

15 Power Snatches (75#/55#)

Nov 4

5 min block

4×10 DB/KB Thrusters (35#/25#)

5 min block

20-18-16-14-12 Wall Balls (20#/14#)

5 min block

16-16-14-14-12 OH Walking Lunges (25#/15#)

AMRAP 8

16 DB Snatches (50#/35#)

8 Burpees over DB

 

Oct 22 – 28, 2018

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Oct 22

Strict Press

4×8 @ 65%

Tempo KB Rows

3×10 (3:3:x:3)

For Time:

12 L Farmer’s Carry (53#/35#)

9 Pullups

9 L Farmer’s Carry

15 Pullups

6 L Farmer’s Carry

21 Pullups

Oct 23

5 Rounds – Partner WOD

8 Power Snatches (135#/95#)

12 Burpee Box Jump Overs (24″/20″)

36 KB Swings (53#/35#)

Oct 24

AMRAP 6

14 Wall Balls (20#/14#)

7 Hand Release Pushups

Rest 3

AMRAP 6

9/7 Cal Row

25 Double Unders

Rest 3

AMRAP 6

7/5 Cal Bike

2L Bear Crawl

Oct 25

Sumo Deadlift

20 Reps total. Use last weeks 5×5 weight.

4 Rounds NFT

6 Strict T2B

15 Tuck Ups

45s Rolling Plank

Oct 26

Complex

2 Squat Clean Thrusters + 4 Front Squats + 1 Split Jerk

Ramp over 10 min

AMRAP 9

40 Burpees

100 Walking Lunges

Dubs for remaining time

Oct 27

AMRAP 22

20 DB Snatch 50/35

15 AB-Mat Sit Up

10 Push Up

8 Box Jump 30/24

4 Muscle Up

Oct 28

Back Squat

3×8 @ 65-75%

For Time:

50/35 Cal. Row/Bike

–Then–

10 Rounds For Time

3 Double Russian Swings 53/35

3 Double Kettle Bell Cleans

3 Double Front Squats

Oct 15-21, 2018

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Oct 15

Strict Press

3×8 @ 65%

Pendlay Row

4×6-8

AMRAP 8

7 Handstand Pushups

28 Double Unders

Oct 16

3 Rounds – 1 min each

Bike (cal)

Row (cal)

Burpees to plate

Ring Row

KB Front Rack Walking Lunge (35#/26#)

Rest

Oct 17

Sumo Deadlift

Ramp 5×5

Focus on technique, RPE on top set of 7.

5 RFT

12 MB Cleans (20#/14#)

9 Front Squats (115#/80#)

7 Toes to Bar

Oct 18

10 RFT

5 Strict DB Press Left (35#/25#)

5 DB Snatches Left (35#/25#)

5 Strict DB Press Right

5 DB Snatches Right

8 Pistols

Oct 19

“Nona”

Buy In 500m

30-20-10

Hang Power Cleans (95#/65#)

Pullups

KB Swings (53#/35#)

Burpees

Oct 20

21-15-9

Bench Press (185#/135#)

Wall Balls (20#/14#)

Rest 5-10 min

21-15-9

Squat Snatch (95#/65#)

Burpees over bar

Oct 21

2 Rounds

5 min clock:

Row max calories

5 min clock:

20 Box Step Overs (25#/15#)

50 Double Unders