Feb 10 – 16, 2020

Feb 10

Sumo Deadlift

8-6-4-2

AMRAP 10

12 Power Cleans (95#/65#)

6 Shoulder to OH (95#/65#)

12 Back Squats (95#/65#)

6 Burpees over Bar

Feb 11

OT2Mx3

12 Strict Pullups

20 Hand Release Pushups

3RFT

60 Double Unders

15 KB Swings (53#/35#)

10 Handstand Pushups

Feb 12

Turkish Getup

Build to heavy single

Row Intervals x 3

1 min moderate pace

R1

1 min hard pace

R1

1 min moderate pace

R1

Feb 13

AMRAP 17

Left: 2 DB Squat Cleans (50#/35#)

2 DB Thrusters

10 OH Walking Lunges

15 Wall Balls (20#/14#)

Right: Repeat same sequence

15 Tuck Ups

Feb 14

The Chocolate Chipper

100 Situps

90 Air Squats

80 Double Unders

70 Standing Lunges

60 Knees to Elbows

500m Row

40 KB Swings (53#/35#)

30 Pullups

200m Run

10 Hang Cleans (135#/95#)

Feb 15

AMRAP 14

4/2 Muscle Up

6 Squat Snatch 115/75

10 Box Jump Over 24/20

 

Feb 16

In teams of 2-3

2 Rounds For Time

50/35 Cal Bike

100 Double Unders

2000 M Row

100 Double Unders

50 Burpee

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

June 17 -23, 2019

June 17

Back Squat

5@60%, 5@70%, 2×5@75%

Front Squat

5@65%, 5@70%, 5@75%

3 RNFT

200m Farmer’s Walk (AHAP)

18 Jump Lunges

18 Tuck Ups

June 18

In 8 minutes:

Barbell Squat Snatch – work singles @ 60%

Complete following with :40 sec of work / :20 sec of rest:

Min 0-4

Burpees

Min 5-9

Double Unders

Min 10-14

Cal Row/Bike

June 19

“Cindy”

AMRAP 20

5 Pullups

10 Pushups

15 Air Squats

June 20

Back Squat

5@60%, 5@70%, 2×5@75%

Front Squat

5@60%, 5@70%, 5@75%

In 10 min work up to heavy:

8 Paused DB RDL

2 Turkish Getup (1 per side)

5 Seated Box Jumps

June 21

Partner WOD

27-24-21-18-15-12

Cal Row

KB Floor Press (70#/53#)

Situps

June 22

3 Rounds For Time

18 Push Jerk 115/85

15 Power Clean

12 Knee 2 Elbow

June 23

For Time (Moderate pace)

2000 M Run

150 Cal Row

100 Cal Bike

March 18-24, 2019

Monday March 18

Tempo Push Press

Work to Heavy 4 Rep Max

Partner WOD

For Time

30-20-10  Bench Press 135/95

60-40-20 Cal. Row

 

Tuesday March 19

AMRAP 20

30 Wallball 20/14

25 Double Unders

8 Devil Press 2×50/35

25 Double Unders

12 Pull Up

 

Wed. March 20

Back Rack Reverse Lunge

3×16 @ Last weeks Weight

2K Row

 

Thursday March 21

For Time

200 M Run

then

2 Rounds

10 Burpees

10 Deadlifts 135/95

then

200 M Run

then

2 Rounds

8 Power Clean 135/95

12 Box Jumps 24/20

then

200 M Run

 

Friday March 22

Open 19.5

 

Saturday March 23

BB Row

3×10-12

Glute Ham Raise

3×10

3 RFT

40 Air Squats

30 Russian KB Swings (50#/35#)

20 Tuck Ups

 

Sunday March 24

AMRAP 5

15/12 Cal Row

12 DB Snatches (50#/35#)

R2

AMRAP 5

40 Double Unders

10 Pushups

R2

AMRAP 5

12 Burpees

10 Box Jumps (24″/20″)

March 11-17, 2019

Monday March 11

Back Rack Reverse Lunge

2x 16 @ last weeks weight

Row Intervals

2x 1250 @ last weeks Pace

 

Tuesday March 12

For Time:

20 Pull Ups

30 Toes 2 Bar

40 Cal Row

40 Wall Ball 20/14

30 Power Clean 135/95

20 Pull Up

 

Wed. March 13

Tempo Push Press

Find Heavy 5 RM

3 Rounds

20 FR 2xDB Squat 50/35

40 Double Unders

 

Thursday March 14

Every 1:30 x 12

1- 30 Jump Lunges+ 10 Burpee

2- 4 Lengths D-Ball Carry 100/80

3- Max strict+ Max Kipping HSPU + 10 Burpee

4- 15 Stiff Legged Deadlift 135/95

5- 18/15 Cal Bike

6- 1 round Durante Core

 

Friday March 15

Open 19.4

 

Saturday March 16

Split Jerk

Work to a heavy triple

AMRAP 10

21 Kb Swing 53/35

15 Burpee

9 Floor Press 50/35

 

Sunday March 17

Partner WOD

AMRAP 24

Calories Bike/Rower

Every 3 Minutes

15 Synchro Air Squats

10 Synchro Push Ups

5 Synchro Pull Up

March 4-10, 2019

Monday March 4 

Tempo Push Press Tempo @ 32X2

Find Heavy 6 Rep Max

AMRAP 12

7 Pull Up

11 Deadlift 185/125

*Every 90 seconds complete a 20 second Handstand Hold

 

Tuesday March 5

AMRAP 5

Squat Clean 115/75

AMRAP 5

Box Jump Over 24/20

AMRAP 5

Front Squat 115/75

AMRAP 5

Burpee to 6″ Target

  • rest 1 min

 

Wed. March 6

Back Rack Reverse Lunge

Find Heavy 16 Rep Max @ 7RPE

Row Intervals

2x 1000m at last weeks average pace

 

Thursday March 7

3 Rounds

60 sec on/ 60 sec off

Cal Bike

Kb Swing 70/53

T2b

D-Ball Clean 100/80

 

Friday March 8

Open 19.3

 

Saturday March 9

AMRAP 15

5 Handstand Pushups

10 Goblet Squats (53#/35#)

15 Hang DB Power Cleans (50#/35#)

 

Sunday March 10

EMOM 8

Even:15 Box Jump Overs (24″/20″)

Odd: 15 Situps

8 RFT

8 Burpees

10 Wall Balls (20#/14#)

Feb 25 – Mar 3, 2019

Feb 25

Back Squat

10-10-10

Ramp Load

Row

800m x 2

**Hold 500m pace throughout interval

Feb 26

Bench Press

5×3 @ 85%

For Time

12 Power Cleans (135#/95#)

6 Bar Facing Burpees

9 Power Cleans

9 Bar Facing Burpees

6 Power Cleans

12 Bar Facing Burpees

Feb 27

Strict Toes to Bar transition into Tempo Ring Rows (3:1:1:3)

3 Sets of 5 + 8

Tabata Circuit x 3

Assault Bike (Cal)

KB Swings (53#/35#)

Push Press (95#/65#)

Double Unders

Rest 2

**Complete 2 intervals of each movement on each tabata

Feb 28

Every 90s for 5 Rounds

5 Power Snatches

**Score top set of 5

3 RNFT

20 Russian Twists

30 Alternating Shoulder Taps from Pushup Position

20s Hollow-Arch-Hollow

Mar 1

Open 19.2

Mar 2

Partner WOD

AMRAP 25

Partner 1- Row 500 M

Partner 2- AMRAP

15 Air Squats

12 DB Snatch 50/35

9/ Side Overhead DB Lunge

*Switch every 500 M and pick up where partner left off

Mar 3

5 Rounds For Time

10 Pull Ups

8 Push Up Renegade Rows 40/20

6 DxKB Clean & Jerk 53/35

 

 

 

Aug. 6 – 12, 2018

Aug 7

3 Rounds NFT

20 Front Rack Reverse Lunges (Ramp weight)

10 Quadruped Hip Extensions w/ band

AMRAP 12

200m Run w/ Med Ball on Left Shoulder (20#/14#)

12 KB Swings (53#/35#)

200m Run w/ Med Ball on Right Shoulder (20#/14#)

8 KB Jump Squats (70#/53#)

Aug 8

4×6

Ring Pullups

For Time:

8 Box Jumps (24″/20″)

50 V-Ups

8 Box Jumps

30 Deadlifts (205#/145#)

8 Box Jumps

10 Burpees

8 Box Jumps

Aug 9

AMRAP 20

30 Wall Balls (20#/14#)

80 Double Unders

200m Run

20 Wall Balls

60 Double Unders

400m Run

10 Wall Balls

40 Double Unders

600m Run

Aug 10

5×3

Hang Squat Snatch w/ empty bar

3×3

Squat Snatch to 60% of 1RM

EMOM 12 – Alternate:

3 Power Cleans + 1 Split Jerk (155#/105#)

13/10 Cal Row

Aug 11

“Birchall”

100 Back Squats (bodyweight)

5 Burpees @ top of every minute (start burpees @ beginning)

Aug 12

For Time:

10,9,8….  Pushups

1,2,3….    Toes to Bar

1000m Run

July 9-July 15, 2018

Monday July 9

Push Jerk

3×3@70%

Split Jerk

3×1@ 85%

AMRAP 11

8 Push Up

10 Front Squat 95/65

12 Box Jump Over 24/20

 

Tuesday July 10

CHIPPER (for time/reps) – 15min time cap

Partners

*conga line*

125 DU/ 250SS

10ft OH DB lunge – L 50/35

10 alt DB snatch

10ft OH DB lunge – R

10 alt DB snatch

400m run

10ft OH DB lunge – L

10 alt DB snatch

10ft OH DB lunge – R

10 alt DB snatch

25 T2B

10ft OH DB lunge – L

10 alt DB snatch

10ft OH DB lunge – R

10 alt DB snatch

 

Wednesday July 11

EMOM 10

1-6: Snatch Grip Deadlift + Snatch Pull

7-10: Power Snatch + Snatch Balance + Hang Snatch

3 Min to Find a Max Snatch

For Time: 2k Row

 

Thursday July 12

For Time:

21 Wall Ball 20/14

21 Burpee Pull Up

200 M Run

15 Wall Ball

15 Burpee Pull Up

400 M Run

9 Wall Ball

9 Burpee Pull Up

600 M Run

 

Friday July 13

Back Squat

3×8 @ 6-7 RPE

D.T.

5 RFT

12 Deadlift 155/105

9 Hang Power Clean

6 Push Jerk

 

Saturday July 14

AMRAP 16

10 DB Box Step Over 35/20 per Hand

10 Walking Lunge 35/20 Per Hand

10 Tuck Ups

10 Burpees

 

Sunday July 15

2 Rounds

1000 M Row

1000 M Run

20 HSPU

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