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#)

September 24-30, 2018

Monday Sept 24

Push Press

Find a Heavy 3 Rep Max following the Tempo 22X2

Fran

21-15-9

Thruster 95/65

Pull Up

 

Tuesday Sept 25

Partner WOD

For Time

10 Rounds (Partners alternate rounds)

250/200 M Row

6 Burpee over Rower

6 Box Jump 24/20

4 Length Farmer Carry 50/35

Cash Out 100 Med-ball Sit-up 14/10

 

Wednesday Sept 26

Back Squat

Find a Heavy 3 Rep Max Following the Tempo 42X2

AMRAP 7

3 Power Snatch 95/65

3 Power Clean

3 Front Squat

 

Thursday Sept 27

AMRAP 8

10′ Handstand Walk

16 Alt. Lunge

24 Double Unders

AMRAP 8

12 DB Hang Clean & Jerk 50/35 (6 per side)

8 Burpee

4 Strict Toes 2 Bar

 

Friday Sept 28

Bench Press

4-4-4-4

5 Rounds For Time

6 C2B

7 Deadlift 225/155

8 WallBall 20/14

 

Saturday Sept 29

5-4-3-2-1

Squat Clean

Work from 60% to 90+%

“Gwen”

15-12-9

Clean and Jerk

Sunday Sept 30

Tempo Single Leg Squat

5×5 (2:2:x:2)

90 Second Intervals x 2

400/375m Row

Max Hollow/Arch Hold

80 Double Unders

Rest

September 17-23, 2018

Monday Sept 17

Tempo Push Press

Find Heavy 5 RM following the Tempo of 22×2

AMRAP 7

6 Hang Power Clean 115/85

6 Pull Up

 

Tuesday Sept 18

Muscle up Technique and Practice

In 90 seconds complete

10/7 Cal. Row

16 Jump Switch Lunge

AMRAP burpees in remainder

rest 90 x 6

 

Wednesday Sept 19

Tempo Back Squat

Find Heavy 4 RM following the Tempo of 42X2

4 Rounds For Time

11 Thruster 75/55

9 Box Jump

7 HSPU

 

Thursday Sept 20

AMRAP 25

100m Run

10 Double Unders

5 Toes 2 Bar

*each round add 100m/10 D.U./ 5 T2B

 

Friday Sept 21

Power Snatch+ Snatch Balance + Overhead Squat

4 Minutes to work up to 80% effort

then drop 10% and Complete EMOM 4

Hero WOD Randy

For Time:

75 Snatches 75/55

 

Saturday Sept 22

For Time:

18 Man Makers (40#/25#)

Rest 1

36/32 Cal Row

Rest 1

21-15-9

Wall Balls (20#/14)

Situps

Hand Release Pushups

Sunday Sept 23

4 Sets

Work up to top set of 5 Tempo Good Mornings (2:2:x:2)

Complete 30s hollow hold after each work set

AMRAP 4

25′ Front Bear Crawl

25′ Reverse Bear Crawl

6 Burpees

Rest 2

AMRAP 4

10 Goblet Squats (53#/35#)

20 Double Unders

4 Burpees over KB

July 16- July 22, 2018

Monday July 16

Push Press

3×3@ 80%

2×3@ 85%

EMOM 12

1- 8 Z-Press AHAP

2- 8 Bench Press 115/85

3- 15/10 Cal. Bike

4- :20-:40 Hollow Body

 

Tuesday July 17

600 M Run Buy in

Then

3 Rounds

30 Air Squats

30 KB Swing 53/35

60 Double Unders

 

Wednesday July 18

AMRAP 25

100 M Farmer Carry 53/35

10 Burpee Box Jump Overs 24/20

12 DB Squat Cleans 50/35

8 Toes 2 Bar

 

Thursday July 19

AMRAP 11

12/8 Cal Row

8 Pistols

6 HSPU

AMRAP 11

20 Alt. DB Snatch 50/35

8 Burpee

10 Ring Dips

 

Friday July 20

Back Squat

3×8 @ 8 RPE

For Time:

40 Wallball 20/14

20 Pull up

20 Deadlift 225/155

30 Wallball

15 Pull Up

15 Deadlift

20 Wallball

10 Pull Up

10 Deadlift

 

Saturday July 21

Hero WOD

COE

10 Rounds

10 Thrusters 95/65

10 Ring Push ups

 

Sunday July 22

5 RFT

10 Overhead Squats 95/65

5 Snatch

20 Double Unders

E2M including 0:00 Run 100 M

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 14-May 20, 2018

Monday May 14

Deadlift

85% x 2

70% 3×3

Pull Up

5×3

TABATA

L-Hang

TABATA

Reverse Lunge

 

Tuesday May 15

AMRAP 23

400m Run

20 Alt. DB Snatch 50/35

10 Burpee Over DB

5 HSPU

 

Wednesday May 16

Partner WOD

For Time:

100 Cal. Row

100 WallBall 20/14

100 Cal. Air Bike

100 KBS 70/53

 

Thursday May 17

Overhead Squat

5×1 @ 80%

Pull up

5×7

AMRAP 7

7 Jumping Squats Holding Medball 14/6

8 Box Step Ups 24/20 #40/25

 

Friday May 18

For Time:

75 Double Unders

—Then—

4 Rounds

4 Ring Dip

8 Thruster 95/65

12 T2B

–Then–

50 Double Unders

 

Sat May 19

OT2M – 12 min

Oly Complex

2 Hang Power Cleans + 2 Hang Squat Cleans + 2 Tempo Front Squats (2:2:x:2)

Work to max

AMRAP 10

9 Hang Power Cleans (115#/80#)

18 Wall Balls (20#/14#)

 

Sun May 20

8 RFT

Rnds. 1,3,5,7

14 Push Jerks (1/2 bw)

6 Bar Facing Burpees

Rnds. 2,4,6,8

14 Renegade Rows (40’s/30’s)

200m Run

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

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