November 11-17, 2019

Monday

Remembrance Day

Tuesday

In Teams of 2 or 3

Hero WOD

“Ship”

9 Rounds For Time

7 Squat Clean 185/125

8 Burpee Box Jumps 36/30

 

Wednesday

AMRAP 5

Bike Calories

AMRAP 5

Handstand Hold

Every break 5 T2b

AMRAP 5

10/7 Cal Row

6 Lateral Burpee Over Rower

 

Thursday

Tempo Single Leg Deadlift *tempo at 2111

4×6/leg Same weight across all sets

AMRAP 11

8 DB Deadlift 2×50/35

8 DB Box Step Over 24/20 2×50/35

32 Double Unders

 

Friday

Strict Press

Work to heavy Single

Push Press

Work to heavy Single

Every 3 min x 4

6 Pull Up

12 Push Up

15/12 Cal Row

 

Saturday

Pistols

4×6 (non-alternating)

AMRAP 17

12 WBS (20#/14#)

15 KB Swings (53#/35#)

18 Situps

 

Sunday

For Time

25 Sumo Deadlift High Pulls (95#/65#)

18-15-12-9

Burpees

36-30-24-18

Double Unders

25 Power Snatches (95#/65#)

Sept 30 – Oct 6, 2019

Sept 30

In 8 min:

Sequence 10 double unders together. Goal is to accumulate as many 10 rep sets as possible with minimal mistakes.

AMRAP 12

In teams of 2-4

Max Cal Bike

Oct 1

Bench Press

3-3-3-3

Work up to 80-85% of max

3RFT

10 Close Grip Paused Pushups (to plate)

15 Sumo Deadlifts (135#/95#)

20 Situps

Oct 2

25 min NFT

8 Paused Wall Balls (20#/14#)

8 Chin Ups

750/650m Row

6 Advanced Birdogs (arms)

6 Advanced Birdogs (legs)

400m Run

2 Turkish Getups (left)

2 Turkish Getups (right)

Oct 3

Back Squat

10-10-10 (all sets @ 60-65%)

Front Squat

10-10-10 (all sets @ 60-65%)

AMRAP 7

14 Box Jumps (24″/20″)

14 KB Swings (53#/35#)

Oct 4

5 min

Tall Snatch – work to heavy w/ good form

5 min

Hang Snatch – work to heavy w/ good form

Open 14.1

AMRAP 10

30 Double Unders

15 Power Snatches (75#/55#)

Oct 5

AMRAP 22

26 Walking Lunges

19 Situps

12 Pushups

5 Pullups

Oct 6

Split Jerk

10 min to work on technique to marginally heavy

2 RFT

15 DB Power Cleans (left)

400m Run

15 DB Power Cleans (right)

400m Run

Sept 16-22, 2019

Monday Sept 16

6 Minutes to Work to a heavy Double overhand/No Hook Grip Deadlift

5 Rounds

30 seconds on/ 30 seconds off

Burpee Pull Up

Deadlift 185/125

Calorie Bike

 

Tuesday Sept 17

5 Rounds For Time

500/400 M row

10 Front Rack Lunge 2×50/35

8 HSPU

10 Front Rack Lunge

 

Wednesday Sept 18

Snatch Pull+Hang Snatch+Overhead Squat

Work to heavy 1+1+1 in 8 Minutes

AMRAP 9*add 3 reps each round, (3-3-30,6-6-30,9-9-30)

3 Hang Power Snatch 75/55

3 Overhead Squat

30 Double Unders

 

Thursday Sept 19

EMOM 12

Min1: 1 L-sit Rope Climb

Min2: 30 sec Handstand Hold with Leg Extension(15 sec each)

Min3: 5/side Skater Squat

For Time*10min cap

Run 1 Mile

 

Friday Sept 20

Open Workout 11.5

AMRAP 20

5 Power Clean 145/105

10 Toes 2 Bar

15 Wallball 20/14

 

Saturday Sept 21

BB Row (155#/105#)

3×10 + AMRAP Set

3 Rounds

AMRAP 3

30 Double Unders

10 Burpees

R1

 

Sunday Sept 22

4 Rounds

Tempo Row 1000/850m

Aug 26 – Sept 1, 2019

Aug 26

Back Squat

65%x8, 75%x5, 85%x3, 95%x1

15 min – NFT – Accessories

8-12 Reps

Split Squats (AHAP)

Glute Ham Raise

Step Down Touches (20″)

Band Single Leg Bridges

Aug 27

EMOM 8

6 Tempo Ring Rows (2:2:x:2)

6 Tempo Strict Pullups (2:2:x:2)

3 RFT

12 Handstand Pushups

15 Burpee Box Jump Overs (24″/20″)

1 min Rest Between Rounds

Aug 28

AMRAP 23

8L Gym Shuttle Sprints (start in prone)

8L Gym Walking Lunge Holding Med Ball (20#/14#)

100m Farmer’s Carry (53’s/35’s)

400m Run

Aug 29

10 RFT

12 DB Deadlift

9 DB Hang Clean

12 DB Front Squats

Load: 50#/35#

**Switch hands after each round

Aug 30

8 min Cap:

60-150 Double Unders (depending on skill level)

30 Power Snatches (95#/65#)

5 min Cap:

Max Hang Squat Snatch

**Score WOD time and load on snatch

Aug 31

EMOM 12

Min 1: 1 Seated Rope Climb

Min 2: 30 Sec Handstand Hold/ Walk

Min 3: 10 Goblet Cossack Squat

4 Rounds For Time

10 Push Up

200 M Run

10 Pull Up

100 M Run

Sept 1

Partner WOD

AMRAP 25

200 Squat Clean Thruster 95/65

AMRAP Cal Row in remaining time

June 24 -29, 2019

June 24

Back Squat

5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@100%, 1@106%, 1@106%+ (if 106% is made)

Front Squat

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

June 25

EMOM 6

High Hang Power Clean + Hang Power Clean + Power Clean

**Work to heavy

R1

EMOM 6

1 Strict Press + 2 Push Press + 3 Push Jerks

**Work to heavy

R1

AMRAP 8

12 Power Clean & Jerk (95#/65#)

50 Double Unders

June 26

Partner WOD

3 Rounds – 2 min Intervals

100′ D-Ball Carry (100#/80#)

450m Row

15 Burpee Box Jump Overs (24″/20″)

70 Plank Hand Slaps

R2

June 27

For Time

16-14-12-10-8-6

KB Swings (53#/35#)

Pullups

Front Squats (115#/80#)

June 28

AMRAP 11

400m Run

12 Handstand Pushups

12 DB Power Cleans (50#/35#)

R3

AMRAP 11

600m Row

12 Ring Dips

12 Burpees

June 29

Deadlift

3-3-3

3 Working Sets Range Between 80-85%

4 RFT

5 Deadlifts (255#/175#)

15 Box Jumps (24″/20″)

30 Situps

June 10-16, 2019

June 10

Back Squat

5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%

Front Squat

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

June 11

5 OT5M

1 Block Run

6 Pushups

10 Toes to Bar

June 12

In 12 min:

3-3-2-2-1

Complex: Sotts Press, Hang Power Snatch, Hang Squat Snatch

Build to Heavy.

AMRAP 12

8 Power Snatches (95#/65#)

12 Bar Over Burpees

June 13

Back Squat

5@60%, 5@65%, 5@70%, 5@70%

Front Squat

5@60%, 5@70%, 5@75%, 5@80%

EMOM 9

10-15 MB Situps (20#/14#)

5 Hollow Rocks + Hollow Hold to 30s

30 Mountain Climbers

June 14

“Heather”

AMRAP 20

8 Pullups

12 DB Snatches (50#/35#)

17 Wall Balls (20#/14#)

June 15

Bench Press

3-3-3

65-75-85%

5 RFT

5 Box Jumps (24″/20″)

3 Power Cleans (135#/95#)

50 Double Unders

R1

June 16

AMRAP 40 (easy pace)

2L Parking Lot Sled Pull

2L Parking Lot Sled Push

2L Parking Lot Farmer’s Carry

1L Parking Lot Front Rack March

1000m Row

30 Cal Bike

June 3 – 9, 2019

June 3

Back Squat

% work up to 5@75%

Front Squat

% work up to 5@70%

In 10 min:

Hit peak RPM’s on bike

June 4

Partner WOD

6 Rounds

400m Run

400m Row

20 Burpees

**Split the run and row into 100m increments and the burpees into 5 rep increments.

June 5

EMOM 9

8 Strict Press (95#/65#)

12 Renegade Rows (40#/25#)

8 Toes to Bar / 12 Knee Raises

R3

AMRAP 7

8 Push Press (95#/65#)

8 Pullups

50′ Bear Crawl

June 6

Back Squat

% work up to 5@75%

Front Squat

% work up to 5@70%

Back Rack Reverse Lunge

3×16-20

Front Rack Step Ups

3×6-8

June 7

For Time

50-40-30-20-10

Double Unders

30-25-20-15-10

KB Swings (53#/35#)

20-18-16-14-12

Box Jump Overs (24″/20″)

June 8

Park Workout(Kinsmen Park)

Rope Climb Practice

AMRAP 25

16 Sit Up

12 Jump Lunges

1 Hill Sprint

2 min rest

June 9

Hero WOD JT

21-15-9

HSPU

Ring Dips

Push Ups

May 13-19, 2019

Monday May 13

Back Squat

5@70%

5@80%

2@85%

3@90%

1@100%

Front Squat

5@65%

4@75%

4@80%

4@85%

 

Tuesday May 14

AMRAP 3

15 Power Clean 95/65

15 Burpee

rest 3

AMRAP 3

12 Power Clean 115/75

12 Burpee

rest 3

AMRAP 3

9 Power Clean 135/95

9 Burpee

rest 3

AMRAP 3

6 Power Clean 155/105

6 Burpee

 

Wednesday May 15

Partner WOD

3 Rounds For Time

200 M Row

400 M Run

600 M Row

 

Thursday May 16

Back Squat

4@70%

4@75%

4@80%

4@85%

Front Squat

5@60%

5@65%

2×5@70%

 

Friday May 17

5 Minute Easy Row/Bike

rest 1

AMRAP 6*add 2 reps each round

2 DB Snatch 50/35

2 Knee 2 Elbow

rest 2

EMOM 12

Min 1: 20-30 sec Seated Pike Up Hold

Min 2: 15-20 Sec/per side Side Plank

Min 3: 5 Seated Box Jumps to Ascending Height

 

Saturday May 18

EMOM 8

Alternate:

5-8 Ring Dips

5-8 Handstand Pushup

**Complete strict if able – complete with kip to scale

AMRAP 12

16 Wall Balls (20#/14#)

14 Pistols

12 Hand Release Pushups

200m Run

 

Sunday May 19

15 min NFT

10 Pendlay Rows (challenging weight but not too heavy for form breakdown)

8 Glute Ham Raises

2L Bear Crawl (1 forward / 1 reverse)

12 DB Pullovers (challenging weight but not too heavy for form breakdown)

R3

Tabata Double Unders

R3

Tabata Toes to Bar

Apr 22-28, 2019

Apr 22

Back Squat

% work up to 6@85%

Front Squat

% work up to 5@85%

Teams of 2-4

Max Cal Bike in 6 min

Apr 23

Turkish Getup

2×4 (alternating)

Annie

50-40-30-20-10

Double Unders

Situps

Apr 24

Power Clean

7-5-3 (Work up to 85-90%)

21-18-15-12

Pullups

Hang Power Cleans (95#/65#)

Pushups

Apr 25

Back Squat

% work up to 8@80%

Front Squat

% work up to 5@70%

3 RNFT

6 Band Hip Extensions

10 Psoas Pulls (alternating 5 per side)

8 Adductor Planks (per side)

Apr 26

Work up to 80% Strict Press, overload 10-15% Push Press, overload 10-15% Push Jerk

Dennis Carey

Complete 20 reps of Strict Press – Push Press – Push Jerk @ 80% of Strict Press

R 30s between each complex

Apr 27

6 RFT

10 Deadlift 185/125

14 Pistol

7 T2b

Apr 28

AMRAP 40(Moderate Pace)

500 M Row

100′ Bear Crawl

20 Step Ups 24/20

50′ Dball Carry 100/80

.5 Mile Bike

100′ Suitcase/Waiter Carry AHAP

Apr 15-21, 2019

Apr 15

Back Squat

% work up to 6@85%

Front Squat

% work up to 5@80%

Tabata

Wall Balls (20#/14#)

Apr 16

OTM for 7 Rounds

15/12 Cal Row

16 KB Swings (53#/35#)

12 Burpees

Apr 17

12-9-6-3

Devils Press (50#/35#)

Run 200m after each set

R3

12-9-6-3

Chest to Bar Pullups

40 Double Unders after each set

Apr 18

Back Squat

% work up to 8@75%

Front Squat

% work up to 5@70%

3 RNFT

6 Half Kneeling Chops (per side)

8-12 Reverse Hypers

Apr 19

Good Friday

Apr 20

For TIme

400m Run

30 Toes to Bar

30 Wall Balls (20#/14#)

30 Renegade Rows (40#/25#)

60 Double Unders

30 Russian Swings (70#/53#)

400m Run

Apr 21

AMRAP 8

100m Farmers Carry (53#/35#)

8 Power Cleans (95#/65#)

8 Pushups

R4

AMRAP 8

12 Situps

9 Cal Row

6 Pullups