March 16-22, 2020

Monday March 16

7 Rounds For Reps

20 sec KB Swing 70/53

10 sec Rest

20 sec Bike

10 sec Rest

20 sec Pull Up

10 sec Rest

20 sec Glute Ham Raise

10 sec Rest

 

Tuesday March 17

Earn Me a Pint ‘O’ Guiness

3 Rounds For Time

17 Mystery Reps

20 Shoulder to Overhead 135/95

20 Back Squats 135/95

 

Wednesday March 18

A1. Deadlift 4×6 @ 70-80% rest 60

A2. Feet Elevated Ring Row 4×8-10 rest 60

B. Floor Press 5×5 Build to Heavy

C. For Time*6 Min Cap

50 Box Step Overs @ 24/20 @ 2×53/35

 

Thursday March 19

“The Chief”

5 Rounds

AMRAP 3

3 Power Clean 135/95

6 Push Up

9 Air Squat

rest 1 minute in between rounds

 

Friday March 20

AMRAP 20

Buy In- 2000M Row

In remaining time

AMRAP

12 Alt DB Snatch 50/35

6 Single Arm DB Overhead Squat(L)

4/2 Muscle Up

12 Alt DB Snatch

6 Single Arm DB Overhead Squat(R)

 

Saturday March 21

3 Rounds

In 2 min blocks rotate:

Max Cal Row

Max Toes to Bar

Max Box Jumps (24″/20″)

R1

Sunday March 22

3 Rounds

30s Holds:

L-Sit Hold

Goblet Squat Hold (53#/35#)

Side Plank L

Side Plank R

30-20-10

Burpees

50 Double Unders after each round

March 9-15, 2020

Monday March 9

Partner WOD*30 Min cap

Row 7K*Split up however you want

Every 3 min*Alternate Movements Between Partners every interval(i.e @3 min P1 ring dip P2 push up, @6 min P1 push up P2 ring dip)

*cannot continue row until both partners are done

P1: 8 Ring Dip

P2: 8 Push Up

 

Tuesday March 10 

Back Squat

3×12 *Build To Max

“Full Sprint”

Every 3 Minutes x 5

12/8 Cal Bike

5 Devil Press @ 40/25

 

Wednesday March 11

For Time:

Buy In: 1000M Row

then

10 Rounds

1 Squat Clean @ 155/115

3 Pull Up

5 Bar Over Burpee

 

Thursday March 12

EMOM 6

1/side Turkish Get Up

Build to heavy

5 rounds

In 90 Seconds complete

8 KB Clean And Push Press @ 44/26

16 Front Rack Reverse Lunge

AMRAP Double Unders in Remaining Time

rest 90 seconds

 

Friday March 13

Deadlift 4×8 @ 60-70%

Shoulder Press + Push Press + Push Jerk

5 x 1+3+5 Build to max

 

Saturday March 14

6 Rounds each for time

12 Cal Row

10 DB Box Step Overs 50/35

8 Burpee Box Jump Over 24/20

rest 90

 

Sunday March 15

For Time:

80 Wallball 20/14

60 DB Snatch 50/35

40 Toes 2 Bar

20 Power Snatch 135/95

March 2-8, 2020

Monday March 2

In Teams of 2 or 3

2 Rounds

75/50 Cal Bike

30 Toes 2 Bar

right into

3 Rounds

50 Push Ups

200 Double Unders

 

Tuesday March 3 

A1. Deadlift

4×8 @ 50-60% rest 60

A2. Renegade Row

4×10 Alternating reps AHAP rest 60

For Time: *8 Min Cap

30/25 Cal Row

30 Burpee Over DB

30 DB Thruster 2×40/25

 

Wednesday March 4

A. 6 Minutes to find Heavy

Snatch+Overhead Squat

B. AMRAP 12

20 Box Jump Over 24/20

6 Overhead Squats @ 80% of A

6 Chest 2 Bar Pull Up

 

Thursday March 5

A. EMOM 12

Min 1: 16 Wall Facing Handstand Plate Step Up

Min 2: 100′ Dball Carry 100/80

Min 3: 1 L-Sit Rope Climb

B. Every 3 min x4

100 M Row Sprint* Score is fastest Sprint

 

Friday March 6

AMRAP 20

2 Squat Clean & Jerk @ 115/85

4 Burpee

8 Wallball 20/14

12 American Swings 53/35

 

Saturday March 7

5 Rounds

M1: Max Cal Row

M2: Max Cal Bike

M3: Max Double Unders

M4: Rest

M5: Rest

**Score lowest round of each movement

Sunday March 8

Barbell Glute Bridge

3×10

Superset w/

KB Single Leg Deadlift

3×8 (per side)

AMRAP 11

12 Burpee Box Jump Overs (24″/20″)

9 Toes to Bar

6 Dips

Feb 3-9, 2020

Feb 3

Partner WOD

Each partner rows:

800-700-600-500-400-300m

**Each time off rower complete 3 man makers (50’s/35’s)

Feb 4

Front Squat

Start @ 60% of max for 6 reps. Add 5% each set until unable to get 6 reps.

AMRAP 12

4 Hang Squat Cleans (135#/95#)

8 Power Cleans (135#/95#)

32 Double Unders

Feb 5

EMOM 24

Landmine Press Left – 10-15 reps

Landmine Press Right – 10-15 reps

Ring Pullup – 7-12 reps

20s Hollow + 20s Arch

**Goal is RPE 8+(close to failure), try to keep within rep range

Feb 6

Complex: Power Snatch + Overhead Squat + Snatch Balance

Work to heavy over 10 min

For Time:

24-20-16

Box Step Ups (53’/35’s)

16-20-24

Double Russian KB Swings (53’s/35’s)

Feb 7

Chest Supported DB Rows

4×10

21-15-9 x 3

Situps

Box Jumps (24″/20″)

**Complete 150′ Suitcase Carry (53# – each side) after each completed round

Feb 8

AMRAP 20

20 Alternating DB Muscle Snatch (50#/35#)

10 Alt. Pistols

20 Wall Balls (20#/14#)

10 Handstand Pushups

Feb 9

4 Rounds for Reps

Bike/Row

Double Unders

Burpees to Plate

Rest

**Each Round is 1:30

January 20-26, 2020

Monday Jan 20

“The Ghost”

6 Rounds, 1 minute per station of

Calorie Row

Burpee

Double Unders

Rest

*Score is Total Reps

 

Tuesday Jan 21

EMOM 10

Min 1: 3-6 Strict Pull Up

Min 2: 50′ Bear Crawl

AMRAP 10

12 Ring Row(Shoulder under Rings)

8 Medball Knee Raises 14/10

4 Alternating Turkish Get Up 50/35

 

Wednesday Jan 22

Snatch +Hang Snatch + Overhead Squat

Build to Max then 70% for 3 sets of 1+1+1

For Time

12 Squat Clean 155/105

18 Push Jerk 135/95

24 Overhead Squat 95/65

 

Thursday Jan 23

Partner WOD

AMRAP 22

48/32 Cal Row *Partner Holds Wall-sit

12 Synchro Burpee

24 Box Jumps 24/20 *Partner Holds Handstand

12 Synchro Push Up

 

Friday Jan 24

“Happy Dance”

For Time

50 Toes 2 Bar

50 DB Power Clean 2×50/35

50 DB Box Step Over 2×50/35

50/35 Cal Row

 

Saturday Jan 25

E3Mx6

16/13 Cal Row

12 Tuck Ups

6 Jump Lunges

 

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

8 Thrusters (95#/65#)

6 Bar Facing Burpees

Sunday Jan 26

Half Kneeling Chops

3×8

Goblet Squat w/ Internal Rotation

3×12

AMRAP 13

10L Run

4L Reverse Run

2L Bear Crawl

1L Reverse Bear Crawl

12 DB Snatch (50#/35#)

12 Toes to Kettlebell

January 13-19, 2020

Monday Jan 13

BTN Strict Press

8-6-4-2-4-6-8

Row Work

5 min paced Row right into

5 rounds

10 sec. Sprint

50 sec. Paced

 

Tuesday Jan 14

4×6 Strict Pull Up

AMRAP 12

50 Sit Up

40 Box Jump 24/20″

30 Push Up

20 Burpee

10 Deck Squat 35/18

 

Wednesday Jan 15

Tempo Good Morning @3111

3×8 @ 80% of Last Week

AMRAP 11

8 Squat Clean 135/95

6 HSPU

 

Thursday Jan 16

For Time

500 Alternating Box Step Ups 24/20″

OT2M including 0:00 5 KB Swing 70/53

 

Friday Jan 17

0:00-10:00

4 Rounds For Time

4/2 Muscle Up

10 DB Squat Snatch 50/35

20 Double Unders

10:00-20:00

3 Rounds For Time

15 Toes 2 Bar

20/15 Cal Row

 

Saturday Jan 18

AMRAP 20

20 Burpee Box Jumps 20/12

30 WallBall 20/14

 

Sunday Jan 19

Every 2 min x 4

1: 8 Ring Dip// 2 Turkish Get Ups

2: 4 Length Farmer Carry 70/53 // 8 DB Bent Over Row

3: 10 V-Up/ 10 Tuck Up/ 30 sec Hollow Hold

 

January 6-12, 2020

Monday Jan 6

30 On/ 30 Off

7 Rounds each

Calorie Bike

Calorie Row

Box Jump 24/20

Dball Carry 100/80

 

Tuesday Jan 7

Tempo Good Morning  @ 3:1:1:1

4 sets of 6 reps Building to heavy

6 Rounds For Time

5 Strict Pull Up

25′ Front Rack DB Walking Lunge 2×50/35

 

Wednesday Jan 8

Bear Complex

Work to Heavy 3 Reps in 10 Minutes

Partner WOD

AMRAP 12

P1- Runs 16 Lengths

P2- AMRAPS

16 Air Squats

8 Push Up

8 Tuck Ups

Alternated every time partner finishes run

Pick Up AMRAP where partner left off

Score is total AMRAP’s

 

Thursday Jan 9

EMOM 10

Min 1: 6-8 Strict Knee 2 Elbow

Min 2: 50′ Bear Crawl

EMOM 10

Min 1: 30 sec Handstand Walk

Min 2: 10 Pistols

AMRAP 6

7 Plate Snatch 35/25

14 Lateral Plate Jumps

 

Friday Jan 10

3 Rounds For Time

24 Lateral Over Bar Burpee

18 Overhead Squat 95/65

600 M Row

 

Saturday Jan 11

Complex

1 Squat Clean + 2 Hang Squat Cleans

**6 sets from empty bar to daily max in 12 min

4 RFT

8 DB Snatch (50#/35#)

12 Wall Balls (20#/14#)

36 Double Unders

Sunday Jan 12

Teams of 2

In 8 min:

Ramp Reverse Sled Drag

**Score for combined load

**Done in 50′ increments

R2

In 8 min:

Row for max calories

**Done in 10 calorie blocks

R2

In 8 min:

AMRAP

20s Hollow Hold

10 Hollow Rocks

10 Rolling Plank

8 Burpees

20 Russian Twists (45#/35#)

**Alternate movements

Mon Dec 9-15, 2019

Dec 9

EMOM 8

1st 3:

2 Squat Cleans w/ 2 sec pause @ knee

Last 5:

1 Squat Clean + 1 Front Squat (continue to build from previous minutes to 90+% of Clean max)

4 RFT

9 Power Snatches (95#/65#)

12 Box Jumps (24″/20″)

15 Situps

Dec 10

5 Rounds (20s work/40s rest)

Handstand Walk Practice

For Time

7-6-5-4-3-2-1

Devils Press (50#/35#)

Strict Pullups

Dec 11

Back Squat

2×4 @ 85%

2×5 @ 75%

AMRAP 7

30 Double Unders

15 Wall Ball (20#/14#)

Dec 12

3×8

Arnold Press

3×12

Barbell Glute Bridge

**AHAP – same weight across all sets

AMRAP 11

8 DB Snatches (50#/35#)

2-4-6-8… Burpees

Dec 13

Paused Close Grip Bench Press

6-6-6-6-6

Ramp to hard top set of 6

3 RFT

30 Tuck Ups

30 Med Ball Cleans (20#/14#)

30 Double Unders

30 Walking Lunges

Dec 14

Christmas Lift Off

Dec 15

Every 90s for 4 Rounds

10 VUps

10s Hollow Hold

10 Hollow Rocks

10s Hollow Hold

For Time:

Buy In – 30/25 Cal on Rower

5-6-7….15

Wall Balls (20#/14#)

KBS (53#/35#)

November 25 -December 1, 2019

Monday

Muscle Up Drills

30-20-10

Burpee Pull Up

Alternating Pistols

 

Tuesday

15 Rounds For Time

9 Box Jumps 24/20

6 DB Snatch 50/35

3 Strict HSPU

 

Wednesday

0:00-10:00

50/35 Cal Row

40 Wallball 20/14

30 Push Up

20 V-Ups

10 Burpee Box Jump Over 30/24

15:00-25:00

10 Burpee Box Jump Over 30/24

20 V-Ups

30 Push Up

40 Wallball 20/14

50/35 Cal Row

 

Thursday

Back Squat

10-8-6-4-2

3 RNFT

10/side Banded Single Leg Hip Thrust

8/side Single leg Deadlift last weeks weight

6/side Box Step Ups heavier then last week

 

Friday

Tempo Strict Press @20X2

3×5 @ 50-60%

Grace

30 Clean And Jerks 135/95

 

Saturday

For Time

1 Round

100 Double Unders

30 Pushups

30 Toes to Bar

R2

2 Rounds

50 Double Unders

15 Pushups

15 Toes to Bar

R2

3 Rounds

33 Double Unders

10 Pushups

10 Toes to Bar

Sunday

Team of 2

AMRAP 20

600 – 400 – 200 m Row

150′ – 100′ – 50′ Bear Crawl

40 Wall Balls (20#/14#)

**Alternate volume/movements

November 18-24, 2019

Monday

Double Overhand Touch’N’Go Deadlift

4×8 Build to tough set

3 Rounds For Time*12 min cap

50 Double Unders

12/side KB Snatch 50/35

10 HSPU

 

Tuesday

Box Step Ups

3×8/leg Not Alternating same weight or heavier then last week

EMOM 15

Min 1: 10 Sandbag Squats 100/80

Min 2: 15 Tuck Ups

Min 3: 12/8 Cals Bike

Min 4: 2 Alternating TGU

Min 5: 50′ Bear Crawl

 

Wednesday

In 6 minutes work to heavy:

Snatch + Overhead Squat

1/2 Cindy

AMRAP 10

5 Pull Up

10 Push Up

15 Air Squat

 

Thursday

Partner WOD

AMRAP 22

10 Double Russian KB Swing 2×53/35

10 Burpee

10 Double KB Sit-Up

10′ Handstand Walk

*Each team must complete 50/35 Cals on the Bike, must be completed in under 3 min. First come, first time slot pick

 

Friday

Fight Gone Bad

3 Rounds For Total Reps

1 minute Wall Ball Shots 20/14

1 minute Sumo Deadlift High-Pulls 75/55

1 minute Box Jumps 20″

1 minute Push Press 75/55

1 minute Row (calories)

1 minute Rest

 

Saturday

7 Rounds For Time

5 Squat Clean 135/95

5 Bar Facing Burpee

5 T2B

 

Sunday

3×10 Prone DB Row AHAP

10 Push Ups after each set

3xMax Strict Pull Up

3×10 KB RDL AHAP

45 sec Superman after each set

Row a 2K