April 9-15, 2018

Apr. 9

“Broncos” – Hero workout in honour of the tragic bus crash on April 6

Partner Workout

6 Rounds of AMRAP 4:

15 Burpees onto a plate with a high five to your partner

29 Box Jumps to 20″

Rest 1 min between rounds

To be completed in as much green as you have!!

https://www.gofundme.com/funds-for-humboldt-broncos

Apr. 10

Deadlift

Work Sets – 75%x2

Speed Sets – 60% 8×3

Pullups – 3×3

**Pullups are to be done strict. Use w/ considerable band tension so not anywhere close to failure (RPE 6-7)

EMOM 10

8 Pendlay Rows (135#/95#)

8 Toes to KB

Apr. 11

Partner WOD

1000/800m Row

80 Pushups

750/650m Row

60 Pushups

500/450m Row

40 Pushups

**Mixed teams split the difference on the row

Apr. 12

Overhead Squat – 5×5@60% – to be done with a bench target

Pullups – 5×8

**Pullups are to be done strict. Use w/ considerable band tension so not anywhere close to failure (RPE 6-7)

9 min AMRAP

6 DB Presses Left (50#/35#)

6 Burpees over DB

6 DB Presses Right (50#/35#)

6 Burpees over DB

Apr. 13

For Time:

20-15-10-5

Power Cleans (95#/65#-115#/80#-135#/95#-155#/115#)

50-60-70-80

Double Unders

Apr. 14

EMOM 12

Alternate:

12/9 Cal Row

5-8 HSPU

Rest 3 min

2 Rounds

2 min max reps:

Push Jerks (115#/75#)

Box Jumps (24″/20″)

Rest 1 min between each round

Apr. 15

AMRAP 14

9 Front Squat 135/95

12 Strict Knee 2 Elbow

15 Wallball 20/14

18 Kb Swing 53/35

 

April 3-8, 2018

Apr. 3/18

BB Back Rack Reverse Lunge

2×6@60%

2×6@70%

1×6@75%

1×6@80%

9 min AMRAP

20 KB Front Rack Walking Lunge (35’s/18’s)

20 KB Snatches (35’s/18’s)

10 Box Jumps (24″/20″)

Apr.4/18

Bench Press

1×5 @50%

1×3 @60%

1×2 @70%

1×1 @75%

1×1 @ 80%

1×1 @ 90%+

In 2 min Intervals:

15-12-9-6

Handstand Pushups

Complete max amount of burpees to finish off 2 min

Apr. 5/18

Hip Thrusts

3×10

For Time:

40-30-20-10

Wall Balls (20#/14#)

KB Swings (53#/35#)

Complete 20 Double Unders after each round

Apr. 6/18

16 min AMRAP

100′ Farmers Carry (50#/35#)

10 DB Cleans (50#/35#)

10 V-Ups

10 S2OH (50#/35#)

20 Situps

Apr. 7/18

OT2M – 10 min

Build 3 rep hang squat snatch

For Time:

Buy In – 750m/650m Row

2 Rounds

9 Overhead Squats (95#/65#)

9 Thrusters (95#/65#)

9 Front Squats (95#/65#)

Cash Out – 500m/400m Row

Apr. 8/18

Cindy

20 min AMRAP

5 Pullups

10 Pushups

15 Air Squats

March 26-April 1, 2018

Monday March 26

Back Rack Reverse Lunge

3×6@60%

2×6@70%

1×6@75%

AMRAP 7

1 Deadlift 155/105

1 Over Bar Burpee

*Add 1 rep a round(1,1-2,2-3,3 etc..)

 

Tuesday March 27

For Time

30-20-10

Wallball 20/14

Ab-Mat Sit up

Kb Swing 70/53

Rest 1

3 Rounds

20 Pistols

40 Double Unders

 

Wednesday March 28

Bench Press

1×3@ 60%

1×3@ 65%

3×8@ 75%

4 RFT

10 Push Press 115/75

10 Power Clean 115/75

 

Thursday March 29

EMOM 20

1- 15/10 Cal. Bike

2- 12 Sumo Deadlift High Pull 95/65

3- 10 C2B Pull ups

4- 8 Burpee Box Jump Overs 24/20

5- Rest

 

Friday 

Closed For Good Friday

 

Saturday March 31

For time

50 DB Snatch 50/35

45 Thruster 95/65

40 Box Jump 24/20

35 Overhead Squat 95/65

30 Cal. Row

25 Toes 2 Bar

 

Sunday April 1

In 10 minutes find a heavy complex

1 Snatch Pull

1 Hang Snatch

1 Snatch Balance

AMRAP 15

15 Burpee

30 Double Unders

March 19-March 25, 2018

Monday March 19

Back Squat

3×5@60%

2×5@70%

1×5@80%

AMRAP 11

8 Box Jumps Overs 24/20

14 Alternating Lunge 50/35

20 Alternating D.B Snatch 50/35

 

Tuesday March 20

10 Rounds For Time

30 Double Unders

3 Hang Power Clean 135/95

2 Squat Clean

1 Jerk

*perform as a complex. If you drop the bar during the complex, perform 3 burpees then continue where you left off

 

Wednesday March 21

Tempo Bench Press(31X2)

5×8 @ 60%* take last set to 3-5 reps shy of failure

5 Rounds For Time

10 Ring Row

5/Side Kb Snatch 53/35

20 Wallball 20/14

 

Thursday March 22

AMRAP 3

21/15 Cal. Row

21 Burpee

Max Air Squat

Rest 3 Min.

AMRAP 3

18/13 Cal. Row

18 Burpee

Max Goblet Squat 35/18

Rest 3 Min

AMRAP 3

15/11 Cal. Row

15 Burpee

Max Goblet Squat 53/35

Rest 3 Min.

AMRAP 3

12/9 Cal. Row

12 Burpee

Max Goblet Squat 70/53

Rest 3

 

Friday March 23

Open 18.4 ish

10 Minutes playing with Handstand Push ups and Handstand Walk

Diane

21-15-9

Deadlifts 225/155

Handstand Push-Up

 

Saturday March 24

18.5

 

Sunday March 25

9-12-15-18

Toes 2 Bar

18-15-12-9

Power Snatch 95/65

March 12-March 18, 2018

Monday March 12

6 Rep Max Back Rack Lunge

5 Rounds For Time

20 Alt. Jump Lunges

10 Sumo Deadlift High Pull 75/55

5 Box Jump 24/20

 

Tuesday March 13

For time:

10-8-6-4-2

Goblet Squat 70/53

Kb Swing

Burpee

Directly Into

3 Rounds

100′ Farmer Carry

20 Ab-mat Sit up

50′ Bear Crawl

 

Wednesday March 14

5 Rep Max Tempo Bench Press @ 31X2

AMRAP 12

5 Clean And Jerk 135/95

10 Push ups

20 Lateral Bar Hops

 

Thursday March 15

AMRAP 5

Sled Push

*Work as a class. Score is total lengths

EMOM 10

Even: 20-12/15-8 Cal. Row

Odd:15-8 No Jump Burpee

*Pick a number you can maintain throughout the EMOM! No Backsies!

2-4-6-8-10

Single Arm Kb Row (R) AHAP

Russian Twists 15/25 plate times 2 reps

Single Arm Kb Row (L)

 

Friday March 16

18.3

2 rounds for time of:
100 double-unders
20 overhead squats 115/80
100 double-unders
12 Bar muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups

 

Saturday March 17

4 Rounds

5 Thruster 95/65

5 Hang Snatch 95/65

10 Toes 2 Bar

 

Sunday March 18

27-21-15-9

Cal. Row/Bike

Medball Clean 20/14

Ball Facing Burpee

March 5 – March 11, 2018

Monday March 5

12 Minutes to find a 3RM Bear Complex

3 RFT

20 Alt. Lunge 53/35

15 Deadlift 185/125

10 Pull up

 

Tuesday March 6

Every 3 Minutes for 8 Rounds

15 Wallball 20/14

15 KB Swing 53/35

30 Double Under

 

Wednesday March 7

EMOM 25

1 min: 5-10 Bar Dips

2 Min: 12/8 Calorie Bike

3 Min: 30-40 Sec Front Rack KB Hold 53/35

4 Min: 10-15 Box Jump 24/20

5 Min: Rest

 

Thursday March 8

Snatch Pull* 2 second Pause at Hang position

5×5 Building each set

AMRAP 10

12 Power Snatch 95/65

10 Toes 2 Bar

8 HSPU

 

Friday March 9

18.2 ish

on a running clock:

0-12 minutes

1-10

DB Squat 50/35

Bar facing Burpees

13-16 minutes

Find a heavy Clean

 

Saturday March 10

Snatch Balance

Work on technique/positions

Build to a heavy Single

AMRAP 11

9 Overhead Squats 75/55

7 Push ups

5 Push Jerks

 

Sunday March 11

3 RFT

30 Calorie Row

20 Burpee

30 Double Unders

Feb 26 – Mar 5, 2018

Feb 26

Back Squat

2×5 @ 75%

2×3 @ 85%

4 Rounds

12 Wall Balls

16 OH Squats (45#/35#)

Feb 27

For Time:

10 Pullups

15 Cal Row

20 Jumping Lunges

25 Hand Release Pushups

30 Burpees

25 Hand Release Pushups

20 Jumping Lunges

15 Cal Row

10 Pullups

Feb 28

EMOM – 18

4 Deadlifts (275#/225#)

4 Man Makers (50#/35#)

30 Double Unders

Mar 1

11 min AMRAP

12 Front Rack Reverse Lunges (75#/55#)

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

6 Bar Facing Burpees

3 Round NFT

10 Quadruped DB Rows (per side)

3 Pallof Presses w/ 10s hold (per side)

Mar 2

18.1

20 min AMRAP

8 Toes to Bar

10 Hang DB Clean and Jerk (50#/35#)

14/12 Cal Row

 

March 3

AMRAP 15

27 Air Squat

21 KB Swing 53/35

15 Push Press 95/65

9 Ring Dip

 

March 4

For Time

50 Box Jump 24/20

40 Double Unders

50 Calorie Row

40 Double Unders

50 Burpee

Feb. 19-Mar. 2/18

Feb 19

5RFT

1 Round DB DT Right Arm (50#/35#)

10 Burpees over DB

1 Round DB DT Left Arm (50#/35#)

12/8 Cal Bike

 

Feb 20

Front Squat – Up to heavy single

8 min AMRAP

3 Strict Chin Ups

8 Box Jumps

3 Strict Pullups

8 V-Ups

Feb 21

Push Press – Up to heavy single

AMRAP – 12 min

1 min on/1 min off

2L sled drag + 3 burpees

5 Cal Bike + 6 KB Swings (53#/35#)

Feb 22

3×5 Snatch Balance

5 RFT

15 Air Squats

45 Double Unders

Feb 23

5 Rounds – 2 min intervals w/ 2 min rest

6 Bench Presses (185#/125#)

15/12 Cal Row

Feb 24

21-15-9

Power Clean (135#/95#)

Handstand Pushup

3×10

Dumbbell RDL

Feb 25

18 min AMRAP

10 Renegade Rows (30#/20#)

10L Farmer’s Carry (53#/35#) – 2 burpees every time weight is set down

18 Abmat Situps

Feb. 12 – 18, 2018

Feb 12

Front Squat  1×2 @ 90%

AMRAP – 10

10 Deadlifts (225#/155#)

10 Box Jumps (24″/20″)

25 Wall Balls (20#/14#)

Feb 13

Partner WOD

Test max calories w/ partner in 3 min testing block on rower and bike

Complete 2 x 4:30 min intervals on rower and bike each w/ calories done on testing block

Feb 14

Push Press  1×3 @ 90%

3×12 Close Grip Floor Press

3 RFT

18 Handstand Pushups

12 Chest to Bar Pullups

Feb 15

EMOM – 12

Squat Clean + Hang Squat Clean

2+2, 2+1, 1+1, rest.  Repeat sequence 3 times adding load each reset.

For Time:

50-40-30 Goblet Squats

1 min hanging L-sit hold at each break in squats

Feb 16

4 min x3   Rest 2 min btw each block

9/6/3 Power Snatches (95#/65#)

9/6/3 Burpees over bar

Complete as many double unders as possible in remaining time

Feb 17

Dumbbell Fran

21-15-9

DB Thrusters (50’s/35’s)

Pullups

Rest 3 min

30-20-10

DB Snatch (50#/35#)

Tuck Ups

Feb 18

3 RFT

500m Row

20 Burpee Box Jump Overs (24″/20″)

20 Overhead KB Walking Lunge (35#/18#)

20 Double Unders

Feb. 5 – Feb. 12, 2018

Feb 5

Front Squat 2×2 @ 85%

8 min AMRAP

16 Alt. DB Snatches (53#/35#)

12 MB Cleans (20#/14#)

8 V-Ups

Feb 6

EMOM – 5

13/11 Cal Row

8 Burpees over Rower

12 Alt DB Row (50#/35#)

9 Box Jumps (24″/20″)

Feb 7

Push Press 2×3 @ 85%

4 RFT

5 Strict Pullups

10 Pushups

20 Situps

Feb 8

Squat Clean – Build to challenging 3 reps in 10 min

Paused Back Squats – 4×8-10 superset each working set w/ 30s Stir the Pot

Feb 9

3 min AMRAP x 4

Alternate:

  1. 12 DB Thrusters L

12 DB Hang Power Cleans R

12 Burpees

2. 12 DB Thrusters R

12 DB Hang Power Cleans L

12 Pistols

2 min Rest between rounds, load is 40#/25#

Feb 10

“Isabel”

30 Snatches (135#/95#)

2 Rounds NFT

12 Hollow Rocks

4L Suitcase Carry L (72#/53#)

4L Suitcase Carry R (72#/53#)

30s Arch Hold

Feb 11

For TIme

42 KB Swings (53#/35#)

21 Toes to Bar

30 KBS

15 T2B

18 KBS

9 T2B