Category Archives: Workouts for the Week

Apr 22-28, 2019

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Apr 22

Back Squat

% work up to 6@85%

Front Squat

% work up to 5@85%

Teams of 2-4

Max Cal Bike in 6 min

Apr 23

Turkish Getup

2×4 (alternating)

Annie

50-40-30-20-10

Double Unders

Situps

Apr 24

Power Clean

7-5-3 (Work up to 85-90%)

21-18-15-12

Pullups

Hang Power Cleans (95#/65#)

Pushups

Apr 25

Back Squat

% work up to 8@80%

Front Squat

% work up to 5@70%

3 RNFT

6 Band Hip Extensions

10 Psoas Pulls (alternating 5 per side)

8 Adductor Planks (per side)

Apr 26

Work up to 80% Strict Press, overload 10-15% Push Press, overload 10-15% Push Jerk

Dennis Carey

Complete 20 reps of Strict Press – Push Press – Push Jerk @ 80% of Strict Press

R 30s between each complex

Apr 27

6 RFT

10 Deadlift 185/125

14 Pistol

7 T2b

Apr 28

AMRAP 40(Moderate Pace)

500 M Row

100′ Bear Crawl

20 Step Ups 24/20

50′ Dball Carry 100/80

.5 Mile Bike

100′ Suitcase/Waiter Carry AHAP

Apr 15-21, 2019

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Apr 15

Back Squat

% work up to 6@85%

Front Squat

% work up to 5@80%

Tabata

Wall Balls (20#/14#)

Apr 16

OTM for 7 Rounds

15/12 Cal Row

16 KB Swings (53#/35#)

12 Burpees

Apr 17

12-9-6-3

Devils Press (50#/35#)

Run 200m after each set

R3

12-9-6-3

Chest to Bar Pullups

40 Double Unders after each set

Apr 18

Back Squat

% work up to 8@75%

Front Squat

% work up to 5@70%

3 RNFT

6 Half Kneeling Chops (per side)

8-12 Reverse Hypers

Apr 19

Good Friday

Apr 20

For TIme

400m Run

30 Toes to Bar

30 Wall Balls (20#/14#)

30 Renegade Rows (40#/25#)

60 Double Unders

30 Russian Swings (70#/53#)

400m Run

Apr 21

AMRAP 8

100m Farmers Carry (53#/35#)

8 Power Cleans (95#/65#)

8 Pushups

R4

AMRAP 8

12 Situps

9 Cal Row

6 Pullups

Apr 8-14, 2019

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Apr 8

Back Squat

% work up to 6 reps @ 80%

Front Squat

% work up to 5 reps @ 75%

For Time

30-26-22

DB Lunges (50#/35#)

30s Rest Between Each Round

Apr 9

3 Rounds

4 min

Run 400m

4 min

10 Pull ups

6 Power Cleans (135#/95#)

6 Burpee Box Jump Overs (24″/20″)

Apr 10

AMRAP 18

40 Double Unders

20 Hollow Rocks

10 Hand Release Pushups

Apr 11

Back Squat

% work up to 8 reps @ 80%

Front Squat

% work up to 5 reps @ 70%

AMRAP 6

6 Toes to Bar

6 Deadlifts (225#/155#)

6 Bar over Burpees

Apr 12

Tempo Push Press

Up to heavy single

Partner WOD – For Time

800m Row

800m Run

40 Bench Press (135#/95#)

80 DB Snatches (50#/35#)

Apr 13

In 12 Minutes:

3 rounds

20/15 Cal Row

20 Box Jump Overs 24/20

15 DB Front Squat 50/35

In Remaining time Max Snatch

Apr 14

5 Rounds each for time

5 Ring Dip

20′ Handstand Walk

10 KB Swing 70/53

12/8 Cal Bike

rest 2 min

Apr. 1-7, 2019

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Mon Apr 1

Back Squat

% work up to 4@80%

Front Squat

% work up to 3×5@70%

AMRAP 7

3,6,9,12…

Box Jumps (24″/20″)

Situps

Tues Apr 2

Groups of 2 OT2M x 2

Max Cal Bike

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

Max Length Wheelbarrow

Max Burpees to Plate

200m Run (done together) + Max Double Unders

Wed Apr 3

Tempo Push Press

Up to 2RM

21-18-15

Double DB Power Snatch (50#/35#)

CTB Pullups

BB Strict Press (75#/55#)

Thurs Apr 4

Back Squat

% work up to 8@75%

Front Squat

% work up to 5@70%

4 RNFT

1L Bear Crawl

1L Reverse Bear Crawl

30s Side Plank L

30s Side Plank R

Fri Apr 5

Practice Jumping Bar Muscle Ups for 10 min

For Time:

750/700m Row

6 Rounds

6 Handstand Pushups

6 Hand Release Pushups

10 Ring Rows

Sat Apr 6

Deadlift

Ramp over 3 working sets to 5 reps @ 70-80%

AMRAP 12

5 Hang Squat Snatches (75#/55#)

20 Double Unders

10 Power Snatches (75#/55#)

20 Double Unders

Sun Apr 7

4 RFT

Row 400m

R2

Run 800m

R2

 

 

March 25-31, 2019

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Monday March 25

Tempo Push Press

Find Heavy 3 RM

4 Rounds For Time

20 WallBalls 20/14

10 Burpee

 

Tuesday March 26 

Flight Simulator

Unbroken Double Unders

rest 2

AMRAP 5

6 Ring Dips

6 Push Up

12 KB Clean 2×53/35

rest 2

For Time

75/50 Cal Bike

 

Wed. March 27

Back Squat

1 Rep Max

Row 500 M rest 2

Row 500 M

 

Thursday March 28

AMRAP 8

12 Alt. DB Snatch 50/35

25′ Overhead Walking Lunge @ 50/35

12 Alt. DB Snatch

25′ Overhead Walking Lunge

rest 3

AMRAP 8

6 Pull Up

12 Medball Clean 20/14

24 Sit up

 

Friday March 29

“The Crushinator”

AMRAP 20

Deadlift 155/105

Power Clean

Front Squat

Jerk

 

Saturday March 30

6 Rounds For Time

3 Bar Muscle Ups

10 Toes 2 Bar

15 KB Swing 53/35

20 Box Jump Overs 30/24

 

Sunday March 31

For Time

200 Double Unders

1000 M Row

100 Box Step Ups 24/20

2 mile Bike

March 18-24, 2019

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Monday March 18

Tempo Push Press

Work to Heavy 4 Rep Max

Partner WOD

For Time

30-20-10  Bench Press 135/95

60-40-20 Cal. Row

 

Tuesday March 19

AMRAP 20

30 Wallball 20/14

25 Double Unders

8 Devil Press 2×50/35

25 Double Unders

12 Pull Up

 

Wed. March 20

Back Rack Reverse Lunge

3×16 @ Last weeks Weight

2K Row

 

Thursday March 21

For Time

200 M Run

then

2 Rounds

10 Burpees

10 Deadlifts 135/95

then

200 M Run

then

2 Rounds

8 Power Clean 135/95

12 Box Jumps 24/20

then

200 M Run

 

Friday March 22

Open 19.5

 

Saturday March 23

BB Row

3×10-12

Glute Ham Raise

3×10

3 RFT

40 Air Squats

30 Russian KB Swings (50#/35#)

20 Tuck Ups

 

Sunday March 24

AMRAP 5

15/12 Cal Row

12 DB Snatches (50#/35#)

R2

AMRAP 5

40 Double Unders

10 Pushups

R2

AMRAP 5

12 Burpees

10 Box Jumps (24″/20″)

March 11-17, 2019

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Monday March 11

Back Rack Reverse Lunge

2x 16 @ last weeks weight

Row Intervals

2x 1250 @ last weeks Pace

 

Tuesday March 12

For Time:

20 Pull Ups

30 Toes 2 Bar

40 Cal Row

40 Wall Ball 20/14

30 Power Clean 135/95

20 Pull Up

 

Wed. March 13

Tempo Push Press

Find Heavy 5 RM

3 Rounds

20 FR 2xDB Squat 50/35

40 Double Unders

 

Thursday March 14

Every 1:30 x 12

1- 30 Jump Lunges+ 10 Burpee

2- 4 Lengths D-Ball Carry 100/80

3- Max strict+ Max Kipping HSPU + 10 Burpee

4- 15 Stiff Legged Deadlift 135/95

5- 18/15 Cal Bike

6- 1 round Durante Core

 

Friday March 15

Open 19.4

 

Saturday March 16

Split Jerk

Work to a heavy triple

AMRAP 10

21 Kb Swing 53/35

15 Burpee

9 Floor Press 50/35

 

Sunday March 17

Partner WOD

AMRAP 24

Calories Bike/Rower

Every 3 Minutes

15 Synchro Air Squats

10 Synchro Push Ups

5 Synchro Pull Up

March 4-10, 2019

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Monday March 4 

Tempo Push Press Tempo @ 32X2

Find Heavy 6 Rep Max

AMRAP 12

7 Pull Up

11 Deadlift 185/125

*Every 90 seconds complete a 20 second Handstand Hold

 

Tuesday March 5

AMRAP 5

Squat Clean 115/75

AMRAP 5

Box Jump Over 24/20

AMRAP 5

Front Squat 115/75

AMRAP 5

Burpee to 6″ Target

  • rest 1 min

 

Wed. March 6

Back Rack Reverse Lunge

Find Heavy 16 Rep Max @ 7RPE

Row Intervals

2x 1000m at last weeks average pace

 

Thursday March 7

3 Rounds

60 sec on/ 60 sec off

Cal Bike

Kb Swing 70/53

T2b

D-Ball Clean 100/80

 

Friday March 8

Open 19.3

 

Saturday March 9

AMRAP 15

5 Handstand Pushups

10 Goblet Squats (53#/35#)

15 Hang DB Power Cleans (50#/35#)

 

Sunday March 10

EMOM 8

Even:15 Box Jump Overs (24″/20″)

Odd: 15 Situps

8 RFT

8 Burpees

10 Wall Balls (20#/14#)

Feb 25 – Mar 3, 2019

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Feb 25

Back Squat

10-10-10

Ramp Load

Row

800m x 2

**Hold 500m pace throughout interval

Feb 26

Bench Press

5×3 @ 85%

For Time

12 Power Cleans (135#/95#)

6 Bar Facing Burpees

9 Power Cleans

9 Bar Facing Burpees

6 Power Cleans

12 Bar Facing Burpees

Feb 27

Strict Toes to Bar transition into Tempo Ring Rows (3:1:1:3)

3 Sets of 5 + 8

Tabata Circuit x 3

Assault Bike (Cal)

KB Swings (53#/35#)

Push Press (95#/65#)

Double Unders

Rest 2

**Complete 2 intervals of each movement on each tabata

Feb 28

Every 90s for 5 Rounds

5 Power Snatches

**Score top set of 5

3 RNFT

20 Russian Twists

30 Alternating Shoulder Taps from Pushup Position

20s Hollow-Arch-Hollow

Mar 1

Open 19.2

Mar 2

Partner WOD

AMRAP 25

Partner 1- Row 500 M

Partner 2- AMRAP

15 Air Squats

12 DB Snatch 50/35

9/ Side Overhead DB Lunge

*Switch every 500 M and pick up where partner left off

Mar 3

5 Rounds For Time

10 Pull Ups

8 Push Up Renegade Rows 40/20

6 DxKB Clean & Jerk 53/35

 

 

 

Feb 19-24, 2019

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Feb 19

AMRAP 16

10 Toes to Bar

12 Single Arm DB Hang Clean and Jerks (50#/35#)

24 Double Unders

Feb 20

Front Squat

Up to max single

Partner WOD

275 Wall Balls (20#/14#)

Feb 21

Turkish Getup

4×2 (per side)

30-20-10

Pushups

Pullups

Situps

Feb 22

Open 19.1

Feb 23

AMRAP 9

12 Push Press (95#/65#)

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

6 Bar over Burpees

Rest 3

AMRAP 9

350/300m Row

12 Reverse Lunges (53#/35#)

10 DB Snatches (50#/35#)

Feb 24

3 RFT

21L Run

12 Box Jumps (24″/20″)

18L Run

12 KB Swings (53#/35#)

15L Run

12 Box Jumps (24″/20″)

12L Run

12 KB Swings (53#/35#)

Rest 3