Dec 30 – Jan 5, 2019

Dec 30

In 5 min

Tempo Front Rack Squat

2×8

In 5 min

KB Pass

3×10

AMRAP 10

8 Pistols (alternating)

12 Ring Rows

Dec 31

New Year’s Eve!!

2019 – 2020

2 Rounds

19 Box Jumps

19 Double Unders

19 Weighted Situps (35#/25#)

19 DB Snatches (50#/35#)

2 Rounds

20 Box Jumps

20 Double Unders

20 Weighted Situps (35#/25#)

20 DB Snatches (50#/35#)

Jan 1

“Jackie”

For Time

1000 M Row

50 Thruster @ 45/35

30 Pull Up

 

Jan 2

Every 3:00 x 6

24/18 Cal Row

18 Jump Lunges

12 Push Up

 

Jan 3

AMRAP 20

10/Side Single Arm DB Push Press 50/35

10 Burpee Over Med Ball

10 Ring Row

10 Med Ball Sit up to 6 foot target

 

Jan 4

For Time:

50 WallBall 20/14

40 Deadlift 225/155

30 Toes 2 Bar

25 Wallball

20 Deadlift

15 Toes 2 Bar

 

Jan 5

For Time:

100/80 Cal Row/Bike

50 Burpee Box Jump Over 24/20

Dec 23 -29, 2019

Dec 23

12 Days of Christmas

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

2 Thrusters (75#/55#)

3 Push Press (75#/55#)

4 Power Clean (75#/55#)

5 Power Snatch (75#/55#)

6 KB Swings (53#/35#)

7 Pullups

8 Knees to Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees

12 OH Walking Lunge (45#/25#)

Dec 24

Closed Christmas Eve

Dec 25

Closed Christmas Day

Dec 26

Fight Club

3 Rounds for Reps in 17 minutes

1:00 Thrusters (95/65 lb)

1:00 Power Cleans (95/65 lb)

1:00 Box Jump-Overs (24/20 in)

1:00 Pull-Ups

1:00 Assault Bike Cals

1:00 Rest

 

Dec 27

In teams of 2-3

AMRAP 25

10 Turkish Get Ups 50/35

60 Cal Row

120 Lateral Plate Hops 45/35

10 Turkish Get Ups 50/35

60 Toes 2 Bar

120 Double Unders

 

Dec 28

Single Leg Deadlifts

3×8 **AHAP across all sets

3 Rounds

5 Power Cleans (135#/95#)

10 Deadlifts (135#/95#)

10 Bar Over Burpees

R1

Dec 29

Every 90s for 4 Rounds

10 V-Ups

10 sec Hollow Hold

10 Hollow Rocks

10 sec Hollow Hold

For Time:

Buy In: 30/25 Cal Row

5,6,7,8…15

Wall Balls (20#/14#)

KB Swings (53#/35#)

 

Dec 16 -22, 2019

Dec 16

2 Rounds – OT10M

Group 1

50/40 Cal Row

30 Handstand Pushups

125 Double Unders

Group 2

30 Handstand Pushups

125 Double Unders

50/40 Cal Row

Dec 17

AMRAP 22

Partner WOD

14 Toes to Bar

14 Pushups

14 Wall Ball (20#/14#)

Dec 18

27-21-15-9

Front Squat (95#/65#)

Complete 8 Strict Press after each set

Dec 19

Barbell Row

12-10-8-6

15m NFT

50′ DBall Carries (100#/80#)

50′ Sled Pushes (90#/45#)

20 Russian Twists

8 Adductor Planks

10 Back Extensions (ball)

Dec 20

Snatch

Build to heavy single

Hang Snatch

3×2 @ 80% of single

AMRAP 9

12 Box Jumps (24″/20″)

100′ Run

12 KB Swings (53#/35#)

Dec 21

For Time

10 Muscle Up

20/15 Cal Bike

50 DB Box Step Over 2×50/35

50′ DB Overhead Lunge (R)

50′ DB Overhead Lunge (L)

 

Dec 22

21-15-9

Deadlift 225/155

Bar Facing Burpee

20 Shoulder Taps between each round

Mon Dec 9-15, 2019

Dec 9

EMOM 8

1st 3:

2 Squat Cleans w/ 2 sec pause @ knee

Last 5:

1 Squat Clean + 1 Front Squat (continue to build from previous minutes to 90+% of Clean max)

4 RFT

9 Power Snatches (95#/65#)

12 Box Jumps (24″/20″)

15 Situps

Dec 10

5 Rounds (20s work/40s rest)

Handstand Walk Practice

For Time

7-6-5-4-3-2-1

Devils Press (50#/35#)

Strict Pullups

Dec 11

Back Squat

2×4 @ 85%

2×5 @ 75%

AMRAP 7

30 Double Unders

15 Wall Ball (20#/14#)

Dec 12

3×8

Arnold Press

3×12

Barbell Glute Bridge

**AHAP – same weight across all sets

AMRAP 11

8 DB Snatches (50#/35#)

2-4-6-8… Burpees

Dec 13

Paused Close Grip Bench Press

6-6-6-6-6

Ramp to hard top set of 6

3 RFT

30 Tuck Ups

30 Med Ball Cleans (20#/14#)

30 Double Unders

30 Walking Lunges

Dec 14

Christmas Lift Off

Dec 15

Every 90s for 4 Rounds

10 VUps

10s Hollow Hold

10 Hollow Rocks

10s Hollow Hold

For Time:

Buy In – 30/25 Cal on Rower

5-6-7….15

Wall Balls (20#/14#)

KBS (53#/35#)

Dec 2 – 8, 2019

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

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

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

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

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

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#)