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

Sept 9-15, 2019

Monday Sept 9

AMRAP 12 for Quality

15 Stiff legged Deadlifts

6/side Russian KB Front Rack Box Step Ups

10 DB Hip Thrusts

5 rounds

In 90 seconds

10 Burpee Box Jump Overs 24/20

AMRAP Air Squat

rest 90 seconds

 

Tuesday Sept 10

AMRAP 20

5 Strict Pull Up

5 Strict Press 95/65

 

Wednesday Sept 11

Back Squat

10 min to work to heavy 4

For Time

4 Alternating Turkish Get Up 40/20

10 Goblet Lunge 40/20

6 TGU

10 Goblet Lunge

8 TGU

10 Goblet Lunge

10 TGU

 

Thursday Sept 12

AMRAP 30(easy pace)

100′ D-Ball Carry 100/80

200 M Run

30 Cal Row

40 Cal Bike

60 seconds FLR On rings or Plank

 

Friday Sept 13

Open Workout 17.5

10 Rounds

9 Thrusters 95/65

35 Double Unders

 

Saturday Sept 14

AMRAP 8

6 Pistols

6 Double DB Snatch 50/35

12 Sit ups

EMOM 12

Min 1: 2 Rope Climb

Min 2: 20 seconds Seated Pike Up Hold

Min 3: 5 Seated Box Jump to max Height

 

Sunday Sept 15

For Time

2k Row Buy In

–Then–

5 Rounds

5 Power Snatch 115/85

10 Push Ups

Sept 2-8, 2019

Monday Sept 2

Closed for Labour Day

Tuesday Sept 3

AMRAP 20

12 KB Swing 53/35

10 Wall Ball 20/14

8 Ball Facing Burpee

 

Wednesday Sept 4

Partner WOD(U go/I go full rounds)

AMRAP 12

30 Double Unders

10 DB Snatch 50/35

5 Strict Pull Up

rest 3 minutes and repeat AMRAP

 

Thursday Sept 5

E2M  for 12 rounds

odd- 15/12 Cal row +10 OH DB Lunge 50/35

Even- 200 M Run + 8 Toes 2 Bar

 

Friday Sept 6

Limited Classes for Staff Function

Power Clean

3-3-3

**Work up to 80-85%

Elizabeth

21-15-9

Squat Clean (135#/95#)

Ring Dip

Saturday Sept 7

4 RFT

1 Block Run

50 Double Unders

25 Situps

Sunday Sept 8

Partner WOD

1000 – 850 – 700m Row

**While one partner is rowing the other holds a front plank

30 – 30 – 30 KB/DB Thrusters (35#/25#)

**While one partner does thrusters the other holds dead hang from bar

July 22-28, 2019

Monday July 22

Deadlift

10×3 5-15 pounds Heavier then last week

Back Rack Reverse Lunge

3×8/leg Not alternating * 70-80% of last weeks weight for all sets

 

Tuesday July 23

Tempo Strict Deficit HSPU @30X2

Accumulate 25 reps

Strict Pull Ups

7×4

AMRAP 11

10 Tuck Ups

20 Double Unders

10 Knee 2 Elbow

200 M Run

 

Wednesday July 24

Clean + Front Squat

5x 2+2 @ 75-80%

Possible Voodoo WOD

15-12-9

Devil Press 50/35

DB Box Step Over 24/18 50/35

 

Thursday July 25

4 Rounds For Time

500 M row

20 No Jump Burpee

Block Run

 

Friday July 26

Karen

150 WallBalls For Time

RX+ E2M 5 Pull Up + 5 Box Jump Over 24/20

 

Saturday July 27

AMRAP 12

8 Cal Bike Sprints

Every Time Off Bike Complete 1L Bear Crawl + 1L Reverse Bear Crawl + 10 Ring Rows + 15 Situps. If not starting on bike start w/ other movements.

EMOM 16

  1. 15/12 Cal Row
  2. 15 DB Snatches (50#/35#)
  3. 15 Toes to Bar (25 Hanging Knee Raises)
  4. Rest

 

Sunday July 28

Run 3 Blocks for Time

For Time:

80 Push Press (95#/65#)

Each Time Break: 6 Barbell Rows (95#/65#) + 4 Bar Facing Burpees

July 15-21, 2019

Monday July 15

Deadlift

10×3 @ 5-15 Pounds Heavier

Back Rack Reverse Lunge

3×8/leg not alternating Build to Max

In Between working sets 30-60 second Hollow Hold

 

Tuesday July 16

Deficit Tempo HSPU @ 30X2

Accumulate 20 reps

Ring Dips

4 sets 8 reps

21-15-9

Push Press 75/55

Lateral Burpee

 

Wednesday July 17

Clean + Front Squat

5 x 2+2 @ 60-70%

AMRAP 10

10 Push Up

20 Plate Sit Up 25/15

30 Russian Twist

40 Air Squat

 

Thursday July 18

All Classes At Comp Track

For Time:

800 M Run, Walk 200 M

2×600 M Run, Walk 200M

3×400 M Run, Walk 100M

4×200 M Run, Walk 100M

 

Friday July 19

0-12 Min

4 Rounds

50 M DB Farmer Carry 2×50/35

10 DB Burpee

From 13-25

100′ Single Arm Overhead Lunge 50/35

30 Box Jump Over 24/20″

50 DB Snatch

30 Box Jump Over

100′ Single Arm Overhead Lunge

 

Saturday July 20

Back Squat

5×3 @ 70-85%

AMRAP 12

5 Pull Ups

20 Double Unders

5 T2B

20 Double Unders

15/12 Cal Row

 

Sunday July 21

NANCY

5 Rounds For Time

400 M Run

15 Overhead Squats 95/65

July 8-14, 2019

Monday July 8

Deadlift

10×3 @ 70-80%

Farmer Hold Box Step Up

3×8/leg work to a max weight

Tempo Barbell Good Morning @ 2111

3×8 work to max following tempo

 

Tuesday July 9

4 Rounds For Time

400 M Run

12 Thrusters 95/65

12 Toes 2 Bar

 

Wednesday July 10

Snatch

3×3 @ 78,80,82%

Back Squat

4×5 @ 60,2×65,70%

For Time

20 Overhead Squat 45/35

10 Hang Power Snatch 65/45

10 Power Clean 95/65

20 Front Squat 115/75

 

Thursday July 11

Tempo Handstand Push Up @ 30X2

4×6

Strict Pull Ups

8×3

AMRAP 10

30 Double Unders

10 Hollow Rocks

10 Arch Rocks

10 Push Ups

10 Ring Row

 

 

Friday July 12

Open Workout 17.1

For time: *20 min cap
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Saturday July 13

Partner WOD

400m Run

120 Wall Balls (20#/14#)

200m Run

80 Toes to Bar / Strict Hanging Knee Raises

200m Run

60 DB Step Overs (40’s/25’s)

400m Run

**Run together, break up other exercises how you wish

 

Sunday July 14

Alternate:

3×10-12

Single Arm DB Row

3×10-12

Single Arm KB Bottoms Up Bench Press

Tabata

Double Unders

R2

Tabata

Burpees

July 1-7, 2019

Monday July 1

Canada Day

 

Tuesday July 2

AMRAP 35 easy pace

500 M run

400 M Row

30 Alt. Step Up 24/20

100 Single Unders

50/35 Cal Bike

40 Sec FLR Hold on Rings

30 Sec Handstand Hold

10 Sec/side Single Arm Bar Hang

 

Wednesday July 3

Snatch Pull

3×3 @ 90-100%

Snatch

3×3 @ 70%,75%,80%

AMRAP 6

10 Goblet Squat 53/35

5/side KB Snatch 53/35

 

Thursday July 4

Tempo HSPU @30X2

5×5

Strict Ring Dip

5×5

4 Rounds

In 2 min

8 Pull Up

8 Devil Press 40/20

AMRAP Cal Row

rest 2

 

Friday July 5

AMRAP 25

20 WallBall 20/14

10 Burpee Box Jump Over 24/20

10 T2B

200 M Run

 

Saturday July 6

Back Squat

3×5 @ 60%

3 Rounds Each For Time

40 Double Unders

20 DB FR Reverse Lunge 40/20

20 Sit Ups

:30 Hollow Hold

Rest 1 Min

 

Sunday July 7

For Time:

Buy In 50/35 Cal Bike

3 Rounds

4L Parking Lot Sled Push/Pull 135/95

100 M Farmer Carry 70/53

400 M Run