Sept. 10-16, 2018

Monday Sept. 10

Tempo Push Press

Build to a Heavy 6 Rep Max Following the Tempo 22X2

AMRAP 12

9 Ring Row

12 KB Clean And Jerks

15 Ab-Mat Sit Ups

 

Tuesday Sept. 11

4 Rounds For Time

50 M Farmer carry 53/35

30 Double Unders

10 Push Ups

400 M Run

20 Double Unders

5 Push Ups

 

Wednesday Sept. 12

Tempo Back Squat

Find Heavy 5 Rep Max Following the Tempo 42X2

For Time:

60 Air Squats

50 Russian KB Swings 70/53

40 Box Jump Overs 24/20

30 Burpee 2 Plate

 

Thursday Sept. 13

6 Minutes to Find Heavy Turkish Get Up

Every 3 Minutes for 6 rounds

5 HSPU

10 T2B

20 DB Snatch 50/35

 

Friday Sept. 14

“The Crushinator”

AMRAP 20

Deadlift 155/105

Power Clean

Front Squat

Push Jerk

 

Saturday Sept. 15

Run 600 m

–Then–

3 Rounds

10 Burpee Box Jump Overs

10 Pull Ups

–Then–

750 M Row

 

Sunday Sept. 16

For Time:

12-9-6 Power Snatch 95/65

9-15-21 WallBall 20/14

42-30-18 Double Unders

Bike Conditioning ( 70-80%)

10 Cals Rest :30

20 Cals Rest :60

30 Cals Rest :90

 

Aug 27 – Sept 2/18

Aug 27

For Time:

Bergeron Beep Test x 3

200m Run

BBT x 2

400m Run

BBT x 1

600m Run

Bergeron Beep Test = 7 Thrusters (75#/55#)    7 Pullups     7 Burpees

Aug 28

AMRAP 5 – 2 min rest between each AMRAP

9 Tuck Ups

27 Air Squats

 

50 Double Unders

8 Box Step Overs (40#/25# – 20″ box)

 

8 Ring Rows

10 Pistols

Aug 29

Deadlift

5×10 @ 50-60%   Straight sets

EMOM 8

Power Snatch + Snatch Balance + Hang Squat Snatch

Ramp from 55% to 90%  of squat snatch 1RM

Aug 30

For Time:

25 Cal Row

25 Box Jumps (24″/20″)

25 KB Swings (53#/35#)

25 Handstand Pushups

Rest 3

30-20-10

Double Unders

Burpees

Aug 31

5 RFT

12 Wall Ball (20#/14#)

15 Front Squats (95#/65#)

18 Situps

Sept. 1

AMRAP 21

7 Toes 2 Bar

7 Push Up

7 DB Push Press 40/20

7/5 Cal. Bike

*Every round 25 Meter Farmer Carry 70/53

Sept. 2

3 Rounds For Time

400 M Run

10 Chest 2 Bar Pull up

15 Overhead Squat 95/65

June 11 – 17, 2018

June 11

Deadlift

Up to 80% x 1

3 max attempts

Pullups

3 max singles

3 Rounds NFT

8 Ab Rollouts

10 L-Sit Halos (challenging weight)

30s Rolling Plank

June 12

10 min w/ Partner

Work up to heavy 5 rep clean and jerk. Should be unbroken reps. Up to 135#/95#.

In 12 min:

Run 1 mile

Max wall balls in remaining time

June 13

Complete 1 min interval max reps for:

KB Swings (70#/53#)

Double Unders

Bike

Box Jumps (24″/20″)

After getting reps for 1 min, complete 2 rounds in 1:30 timeframe.

June 14

Overhead Squats

Up to 80% x 1

3 max attempts

Pullups

3 sets of max reps

NFT

25-15-10

Reverse DB Shoulder Raises

Side DB Shoulder Raises

Front DB Shoulder Raises

June 15

4 RFT

400m Run

100m Farmer’s Carry (53#/35#)

12 Handstand Pushups

June 16

“Double Decker”

AMRAP 15

15 Power Snatch (75#/55#)

30 Double Unders

15 Wall Balls (20#/14#)

30 Double Unders

June 17

EMOM 8

10 Pistol Squats

20s L-Sit hold

For Time:

Partner WOD

3000m Row

 

 

June 4 – June 10, 2018

June 4/18

Deadlift

97.5%x1

70#x2x3

Pullups

5×3

2 Rounds NFT

12 Reverse Hypers (band at ankles)

8 Single Leg Hip Thrusters (35#/20#)

8 Tempo Hanging Leg Raises (X:2:5:2)

June 5/18

For Time:

12 Burpees

200m Run

30 Double Unders

400m Run

12 Burpees

600m Run

30 Double Unders

400m Run

12 Burpees

200m Run

30 Double Unders

June 6/18

2 Rounds

AMRAP 3

A. 8 DB Snatch (50#/35#)

12 Box Jumps (24″/20″)

B. 6 Hand Release Pushups

10 Ring Rows

C. Row for Calories

Rest 1 min between each 3 min block

June 7/18

Overhead Squat

5×1@80%

Pullups

5×7

EMOM 8

12 DB Thrusters (35#/25#)

14 OH Reverse Lunges (25#/15#)

June 8/18

For Time:

15 Power Cleans (115#/80#)

50 Air Squats

40 Situps

30 KB Swings (53#/35#)

15 Power Cleans (115#/80#)

50 Air Squats

40 Situps

30 KB Swings (53#/35#)

15 Power Cleans (115#/80#)

June 9/18

Close Grip Floor Press

3×8

DB Seal Row

3×8

AMRAP 9

6 Handstand Pushups

3 Dips (ring or bar)

200m Run

June 10/18

Rowing Intervals

8 Intervals @ 200m/180m

Complete in 2 groups. Rest time is time taken for other group to complete interval.

Rest 2

Tabata Double Unders

Rest 1

Tabata Burpees to Plate

 

May 28 – June 3, 2018

Monday May 28

Deadlift

2 @ 95%

3×3 @ 70%

Pull Up

4×3

AMRAP 6

6 Thruster 75/55

8 Bar Facing Burpee

 

Tuesday May 29

8 Rounds For Time

7 Back Squat 95/65

9 Sumo Deadlift High Pull

100 M Run

 

Wednesday May 30

EMOM 25

1.  6/side KB Snatch 53/35

2.  12/8 Cal. Bike

3. 5 HSPU

4. 6 Burpee Box Jump Over 24/20

5. Rest

 

Thursday May 31

Overhead Squat

5×3 @ 70%

Pull Up

5×6

Around The World

4×10

 

Friday June 1

3 RM Squat Clean*Drop from the Top

AMRAP 12

30 Double Under

20 WallBall 20/14

10 Power Clean 135/95

 

Saturday June 2/18

Pendlay Row

3×8

For Time

27-21-15-9

Pushup

Toes to Bar

**Run 200m after each round

 

Sunday June 3/18

BTN Push Press w/ Snatch Grip

5×3

AMRAP 13

20 OH Plate Walking Lunges (25#/15#)

15 Burpees to Plate

10 MB Cleans (20#/14#)

May 21 – May 27, 2018

Monday May 21- Closed

Tuesday May 22

Deadlift

2 @ 90%

3×3 @ 75%

Pull Up

3×3

18.2

1,2,3…10

DB Squat 50/35

DB Facing Burpee

 

Wednesday May 23

AMRAP 25

100 M Farmer Carry 50/35

400 M Run

500/400 M Row

40 Double Unders

 

Thursday May 24

Overhead Squat

5×5 @ 60%

Pull Up

5×5

3RNFT

1L Reverse Bear Crawl with KB Drag 35/18

10 Windshield Wipers holding Plate 45/25

 

Friday May 25

For Time:

30 Power Clean 95/65

15 Box Jump 24/20

20 Power Clean 115/95

15 Box Jump

10 Power Clean 135/115

15 Box Jump

 

Saturday May 26

PARK WOD(more details will be on the white board)

3 Rounds For TIme

4 Tire Flips

Run up the Hill

20 Air Squats

Run down the Hill

20 Burpee

 

Sunday May 27

AMRAP 15

8 HSPU

8 Toes 2 Bar

12 Front Squat 75/55

12 Push Press 75/55

May 7- May 13, 2018

May 7

Deadlift

3×3 @ 80%

3×3 @ 65%

Pull Up

4×3

3 Rounds For Quality(Pick a Number you can go unbroken with)

Durante Core

6-10 Hollow Rocks

6-10 V-Ups

6-10 Tuck Ups

10 Second Hollow Hold

Rest 90 seconds in between rounds

 

May 8

5 Minutes to establish a 2 Rep Max Thruster

4 Rounds For Time

1 Length Front Rack Walking Lunge 35/18 per arm

10 Shoulder 2 Overhead

5 HSPU

 

May 9

AMRAP 12

15/10 Cal. Row

10 KB Swing 70/53

5 H.R. Push Up

Rest 1

AMRAP 12

35 Air Squat

20 DB Snatch 50/35

10 Toes 2 Dumbbell

 

May 10

Overhead Squat

5×3 @ 70%

Pull Up

5×6

AMRAP 5

Burpee to 6″ Target Overhead

AMRAP 5

Box Jump 24/20

 

May 11

10 min to establish a Heavy Clean & Jerk

3 Rounds For Time

50 Double Unders

10 Clean & Jerk 135/95

 

May 12

Buy In 600m Run

3 Rounds

7 Hang Snatch 95/65

6 Box Jump Overs 30/24

5 Toes 2 Rings

Buy Out 100 Ab-mat Sit up

 

May 13

8 Rounds For Time

4 Front Squats @ 65% of 1 RM

8 Bar Facing Burpee

Apr. 30 – May 6, 2018

Apr. 30

Deadlift

90%x2

75% 5×3

Pullups

3×3

Tabata

Front Rack Box Step Overs (20″ box/35#/26#)

Lying Knees to Elbows

1 min Rest Between

May 1

Bench Press

3-3-2-2-2-2

All sets of 2 @ 90%

AMRAP 12

100′ R KB Suitcase Carry (72#/53#)

9 R Hang DB Clean and Jerks (50#/35#)

100′ L KB Suitcase Carry (72#/53#)

9 L Hang DB Clean and Jerks (50#/35#)

May 2

E2oTM 18

400/350m

10 Burpee Box Jump Overs (24″/20″)

10 Wall Balls (20#/14#) + 24 Double Unders

May 3

Overhead Squat

5×5 @ 60%

Pullups

5×5

EMOM 8

Alternate:

5 Single Leg Romanian Deadlifts (challenging load)

14-20 Shoulder Taps

May 4

Fight Gone Bad

3 Rounds

Wall Ball (20#/14#)

Sumo Deadlift High Pull (75#/55#)

Box Jump (20″)

Push Press (75#/55#)

Row (cal)

Rest

May 5

AMRAP 22

12 Toes to Bar

15 KB Swings (53#/35#)

20 Reverse Lunges (50#/35#)

May 6

Heavy Triple Hang Power Snatch

For Time

30-20-10

DB Snatches (50#/35#)

Burpees to Plate

 

Apr. 23 – Apr. 29, 2018

Apr. 23

Deadlift

85%x2

70%x6x3

Pullups

5×3

3 Rounds

20s work / 20s rest

Plank w/ alt leg raises

Side Plank R w/ leg raise

Side Plank L w/ leg raise

Assault Bike for max output

Apr. 24

Strict Overhead Press

10-8-6-4-2

If you know your max on strict press the last set should end at around 90%

21-15-9

Thrusters (95#/65#)

Hand Release Pushups

Apr. 25

For Time

750/650m Row

4 Rounds

12 Burpees

18 Situps

24 Double Unders

750/650m Row

Apr. 26

Overhead Squat

5×1 @ 80%

Pullups

5×10

Glute Ham Raises

Accumulate 50 reps

Apr. 27

18 min AMRAP

2 Hang Squat Cleans (135#/95#)

10 Pistol Squats (5 per side alternating)

4 Hang Power Cleans (135#/95#)

12 Box Jumps (24″/20″)

 

Apr. 28

AMRAP 20

200 M Run

15 Wallball 20/14

9 Toes 2 Bar

6 Power Snatch 115/75

20 Double Unders

 

Apr. 29

2 Rounds

3 minute Row @ 70% rest 3

2 Minute Row @ 80% rest 2

5 Rounds For Time

10 Kb Clean & Jerks 53/35

8 Back Squats 155/105

 

April 16-22/18

Apr. 16

Deadlift

Working Set

80%x2

Speed Sets

65% 8×3 (90s rest)

Pullups

4×3 (use same band tension as last week)

3 Rounds of 2:30

Suitcase Carry L 75′ (72#/53#)

Suitcase Carry R 75′ (72#/53#)

8 Toes to bar

Hollow Hold Remaining

30s Rest following each round

Apr. 17

20-15-10

DB Row/DB Bench Press Superset

Not for time – use heavier db’s as each set progresses

2 RFT

15 Cal Row

14 Box Jumps

13 KB Swings (53#/35#)

12 Handstand Pushups

11 Burpees

10 DB Snatches (50#/35#)

Apr. 18

10 min to find challenging Turkish Getup

4 min AMRAP x 3

1st – 12 Double Unders      10 Tuck Ups        6 Lengths Bear Crawl

2nd – 24 Double Unders      10 Tuck Ups        4 Lengths Bear Crawl

3rd – 36 Double Unders      10 Tuck Ups        2 Lengths Bear Crawl

Rest 2 min between each AMRAP

Apr. 19

Overhead Squat

5×3@70% to bench

Pullups

5×9

6 min AMRAP

14 Alternating Weighted Step Ups (35#/25#)

28 Air Squats

Apr. 20

“Bottle Rocket”

For Time

25 Burpees

25 Power Cleans (135#/95#)

25 Burpees

7 Wall Balls (20#/14#) at the top of each minute

Apr. 21

EMOM 20

10 Dips

10 Tempo Ring Rows (2020)

25s Rolling Plank

11/9 Cal Bike

Rest

Apr. 22

Back Squat

5×6-8  Add load to next set if getting 8 reps. Decrease load if unable to get 6.

For Time:

100 Double Unders

50 MB Cleans (20#/14#)

100 Double Unders