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

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#)

November 4-10, 2019

Monday 

DB Box Step Up

4×6/Leg Same weight across all sets

5 Rounds For Time* 7 Min Cap

5 Deadlift @ 275/185

10 Burpees

 

Tuesday

OT2Mx4

1. 8 – Z-Press + 8 Ring Dips

2. 4 Turkish Get Ups AHAP

3. 18/15 Cal Bike

 

Wednesday

EMOM 8

1 Squat Clean + 1 Front Squat

Starting @ 80% of last weeks complex

*Build if able

For Time*12 min cap

12-10-8-6-4 Pull Up

24-20-16-12-8 DB Snatch 50/35

48-40-32-24-16 Double Under

 

Thursday

0-12 Minutes

8-1

DB Power Clean 2×50/35

DB Bench Press 2×50/35

12-24 Minutes

1-8

Wallball 20/14

Burpee

 

Friday

For Time

Buy In 1000 M Row

then

4 rounds

8 HSPU

10 Tuck Ups

12 KB Swing @ 53/35

Buy Out 500 M Row

 

Saturday

20.5


Sunday

25-20-15-10-5

Hang Power Snatch 75/55

Toes 2 Bar

Barbell Facing Burpee

Sept 23-29, 2019

Monday Sept 23

Every 5 min x 5

500 M Row

8/side Dumbbell Push Press 50/35

16 WallBall 20/14

 

Tuesday Sept 24

AMRAP 20

12 Box Step Over 2×50/35

100 M run

8 T2B

6 HSPU

 

Wednesday Sept 25

Front Squat

Work to Heavy 3 RM

For Time*8 min Cap

10-8-6-4-2

Power Clean 95/65,115/75,135/95,155/105,185/125

2-4-6-8-10

Bar Facing Burpee

 

Thursday Sept 26

EMOM 30

Min 1: 100′ D-Ball Carry 100/80

Min 2: 15/10 Cal Bike

Min 3: 100′ Farmer Carry 70/53

Min 4: 20 sec L-Hang

Min 5: 200 M run

Min 6: Rest

 

Friday Sept 27

Open Workout 18.3(modified)

2 Rounds *14 Min Cap

75 Double Unders

20 Overhead Squat 115/80

75 DU

12 Chest 2 Bar Pull Up

75 DU

20 DB Snatch 50/35

75 DU

12 Chest 2 Bar Pull Up

 

Saturday Sept 28

Deadlift

5-5-5-5

AMRAP 10

10 Push Up

10 Tuck Up

5 Dips

5 V-Up

 

Sunday Sept 29

3 Rounds Each For Time

40 Cal Row

30 Burpee

20 Cal Bike

rest 4 min

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