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 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

January 29-February 4, 2018

Monday Jan. 29

Front Squat

1×3 @ 80%

2 Rounds For Time

20 Kb SDHP 53/35

20 Double Unders

20 Kb Swing

20 Double Unders

20 Goblet Squat

20 Double Unders

 

Tuesday Jan. 30

In 90 seconds:

12/8 Cal. Row

10 Alt. DB Snatch 50/35

AMRAP No-Jump Burpee in Remaining Time

rest 90 x 6

 

Wednesday Jan. 31

Push Press

1×5 @ 80%

AMRAP 12

:30 sec Hand Stand Hold

10 SH 2 OH 75/55

5 Pull Ups

 

Thursday Feb. 1

A1. Turkish Get Up 2/side AHAP

A2. FR Box Step Up 6/side AHAP

EMOM x 5

5-10 HR Push Up

EMOM x 5

10-20 Unbroken Wallball

TABATA Hollow Rock

TABATA Super Man

100 AB-Mat Sit up

 

Friday Feb.2

Partner WOD

1200 m Row

20 Squat Clean Thurster 95/65

1200 M Row

40 Power Clean 115/85

1200 M Row

60 Deadlifts 135/105

 

Saturday Feb. 3

20 Rounds For Time

1 Hang Snatch 95/65

2 Overhead Squat

3 Toes 2 Bar

 

Sunday Feb. 4

AMRAP 25

20 Single Arm DB Press(R)

20 Burpee

20 Single Arm DB Press(L)

20 Wallball 20/14

20 Box Jump Over 24/20

January 22-28, 2018

Monday Jan. 22

Front Squat

2×3 @ 75%

AMRAP 10

3 Thruster 95/65

3 Toes 2 Bar

*adding 3 reps to each movement per round(3,3-6,6-9,9 etc)

 

Tuesday Jan. 23

AMRAP 6

10 Pull Up

10 DB Hang Squat Clean 50/35

AMRAP 6

10 Medball Alt. Box Step Ups 24/20

5 Kb Snatches (R) 53/35

5 Kb Sh to Oh (R)

10 Medball Alt. Box Step Ups

5 Kb Snatches (L)

5 Sh to Oh (L)

3RNFT

25′ Bear Crawl

20 Bird Dogs

25′ Bear Crawl

20 Russian Twists with Plate

 

Wednesday Jan. 24

Push Press

2×5 @ 75%

21-15-9

DB Snatch 50/35

Burpees

 

Thursday Jan. 25

For Time:

1000 m Row

80 Wall Ball 20/14

60 Box Jumps 24/20

40 Power Clean 135/ 95

20 Power Snatch 95/65

*Partner Up if you want to but not necessary

 

Friday Jan. 26

Single Leg RDL AHAP

3×8  rest 1 min

Rear Elevated Split Squat AHAP

3×8  rest 1 min

Every 3 Min for 4 Rounds

10 Deadlifts 185/125

10-30 Double Unders

5-10 HSPU

15 Kb Swing 53/35

 

Saturday Jan. 27

Squat Clean

5 @ 70%

5 @ 75%

5 @ 80%

3 RFT

12 L-sit Ring Pull Up

15 Power Clean 95/65

30 Overhead Walking Lunge 45/35

 

Sunday Jan.28

8 RFT

8 HR Push up

8 T2B

8 Burpee Box Jump Overs 24/20

January 3-7, 2018

Wednesday Jan. 3

Push Press 1×10 @ 60%

8 Rounds

4 HSPU

4 Pull Up

Thursday Jan. 4

EMOM 8

2 Snatch pull

1 High Hang Snatch

1 Overhead Squat

TABATA Back Squat 75/55

3 Rounds

10 Hollow Rocks

10 V-ups

10 Tuck Ups

10 sec Hollow Hold

Friday Jan. 5

Every 4 Minutes for 5 Rounds

15 Wallballs 20/14

15/8 Cal. Row

7 Burpees

Saturday Jan. 6

AMRAP 18

5 Squat Clean 135/95

10 Push Jerk

15 Box Jumps

20 AB-Mat Sit ups

Sunday Jan. 7

EMOM 20

1 Min – 12/6 Cal Bike

2 Min- 12 DB Snatch

3 Min- :20 sec Handstand Hold

4 Min- 15 Kb Swings 53/35