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

 

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

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

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 15-21, 2018

Monday Jan.15

Front Squat

1×5 @ 70%

14-12-10-8

Air Squat

Handstand Push Up

Pistol

Pull-Up

 

Tuesday Jan. 16

Partner WOD

4 RFT

15 Man-Makers 30/15

30 Deadlift 225/155

45 Kb Swing 53/35

60 Calorie Row

 

Wednesday Jan. 17

Push Press

1×7 @ 70%

AMRAP 10

10 Push Up

10 Thruster 95/65

10 Box Jump 24/20

 

Thursday Jan. 18

7 Min AMRAP x 3

6 Burpee

12 Wall Ball 20/14

24 Double Unders

Rest 3 Min in between AMRAPS

 

Friday Jan. 19

EMOM 10

1 Snatch Pull

1 Squat Snatch

2 Overhead Squat

 

3 RNFT

10 Single Arm Db Strict Press(R)

45 Second Hollow Body Hold

10 Single Arm Db Strict Press(L)

20 Tuck Ups

 

Saturday Jan. 20

Closed For Staff Party

 

Sunday Jan. 21

3 RFT

30 Cal. Row

30 Double Unders

30 Burpee

January 8-14, 2018

Monday Jan. 8

Front Squat

2 x 5 @ 65%

For Time *with 1 KB

40 Goblet Alternating Lunges 53/35

5 Toes 2 Bar

20 KB Snatch Right

5 T2B

20 KB Snatch Left

5 T2B

40 Goblet Squat

5 T2B

 

Tuesday Jan.9

6 Rounds of:

In 90 Seconds

3-8 Strict Pull Ups

15 Box Jumps 24/20

AMRAP Double Unders in Remaining Time

Rest 90 seconds

 

Wednesday Jan. 10

Push Press

2×7 @ 65%

10 Rounds For Time

4 Burpees

6 Kb Swings 70/53

8 Wall Balls 20/14

 

Thursday Jan. 11

AMRAP 4

Cal. Row

AMRAP 4

Snatch 95/65

EMOM 9

1st- 6/Side Rear Elevated Split Squat

2nd- 12 Tuck Ups

3rd- 40 second Farmer Hold AHAP

 

Friday Jan. 12

AMRAP 20

1 Deadlift  185/125

1 Clean

1 Front Squat

1 Jerk

*Goal is 30ish reps of this complex

 

Saturday Jan. 13

4 Rounds For TIme

1 Snatch Complex:

3 Snatch Grip Deadlift

2 Hang Squat Snatch

3 Power Snatch

40 Double Unders

Then

3 RNFT

10 Ab Roll out

:30 Second banded Dead Bug

 

Sunday Jan. 14

AMRAP 22

5 T2b

5 Burpees

5 Wallball

rest 30 seconds

*Each round add 5 reps and :30 second rest