Sept. 10-16, 2018

Monday Sept. 10

Tempo Push Press

Build to a Heavy 6 Rep Max Following the Tempo 22X2

AMRAP 12

9 Ring Row

12 KB Clean And Jerks

15 Ab-Mat Sit Ups

 

Tuesday Sept. 11

4 Rounds For Time

50 M Farmer carry 53/35

30 Double Unders

10 Push Ups

400 M Run

20 Double Unders

5 Push Ups

 

Wednesday Sept. 12

Tempo Back Squat

Find Heavy 5 Rep Max Following the Tempo 42X2

For Time:

60 Air Squats

50 Russian KB Swings 70/53

40 Box Jump Overs 24/20

30 Burpee 2 Plate

 

Thursday Sept. 13

6 Minutes to Find Heavy Turkish Get Up

Every 3 Minutes for 6 rounds

5 HSPU

10 T2B

20 DB Snatch 50/35

 

Friday Sept. 14

“The Crushinator”

AMRAP 20

Deadlift 155/105

Power Clean

Front Squat

Push Jerk

 

Saturday Sept. 15

Run 600 m

–Then–

3 Rounds

10 Burpee Box Jump Overs

10 Pull Ups

–Then–

750 M Row

 

Sunday Sept. 16

For Time:

12-9-6 Power Snatch 95/65

9-15-21 WallBall 20/14

42-30-18 Double Unders

Bike Conditioning ( 70-80%)

10 Cals Rest :30

20 Cals Rest :60

30 Cals Rest :90

 

Sept. 3-9, 2018

Monday Sept. 3

Closed for Labour Day

Tuesday Sept. 4

5 Rounds For Time

400 m Run

20 Weighted Lunges 50/35 a hand

 

Wednesday Sept. 5

Tempo Back Squat

Find Heavy 6 Rep Max following the Tempo of 42X1

6 Rounds For Time

9 Hand Release Push Up

7 Deadlifts 155/105

5 Box Jumps 30/24

 

Thursday Sept. 6

EMOM 12

1- 8 Z Press AHAP

2- 30 Second Hollow Hold

3- 8 Strict Dips

4- 6 Strict Knee 2 Elbow

Rest 2

Partner WOD

AMRAP 12

20/15 Cal. Row

15 Kb Swing 53/35

15 Burpee

15 Pull Up

 

Friday Sept. 7

AMRAP 16

200m Run w/ Med Ball (20#/14#) – Hold in bearhug

16 Step Ups w/ Med Ball (20#/14# – 20″ box) – Hold in bearhug

16 Wall Balls (20#/14#)

**Each time you have to put down med ball you do 20 double unders.

 

Sat. Sept. 8

In 10 min work up to a heavy triple of a Power Clean

EMOM 12

12 Hang Power Cleans (95#/65#)

8 Push Jerks (95#/65#)

6 Bar Facing Burpees

 

Sunday Sept. 9

BB Row

3×8

Tabata

Row (cal)

DB Snatch (50#/35#)

Hollow Rocks

Rest 2 min between each tabata

Aug 27 – Sept 2/18

Aug 27

For Time:

Bergeron Beep Test x 3

200m Run

BBT x 2

400m Run

BBT x 1

600m Run

Bergeron Beep Test = 7 Thrusters (75#/55#)    7 Pullups     7 Burpees

Aug 28

AMRAP 5 – 2 min rest between each AMRAP

9 Tuck Ups

27 Air Squats

 

50 Double Unders

8 Box Step Overs (40#/25# – 20″ box)

 

8 Ring Rows

10 Pistols

Aug 29

Deadlift

5×10 @ 50-60%   Straight sets

EMOM 8

Power Snatch + Snatch Balance + Hang Squat Snatch

Ramp from 55% to 90%  of squat snatch 1RM

Aug 30

For Time:

25 Cal Row

25 Box Jumps (24″/20″)

25 KB Swings (53#/35#)

25 Handstand Pushups

Rest 3

30-20-10

Double Unders

Burpees

Aug 31

5 RFT

12 Wall Ball (20#/14#)

15 Front Squats (95#/65#)

18 Situps

Sept. 1

AMRAP 21

7 Toes 2 Bar

7 Push Up

7 DB Push Press 40/20

7/5 Cal. Bike

*Every round 25 Meter Farmer Carry 70/53

Sept. 2

3 Rounds For Time

400 M Run

10 Chest 2 Bar Pull up

15 Overhead Squat 95/65

Aug 20-26, 2018

Aug 20

For Time:

60 Situps

Rest 1

30 Wall Balls (20#/14#)   20 KB Swings (53#/35#)  10 Box Jumps (24″/20″)

Rest 2

30 KBS  20 BJ  10 WB

Rest 2

30 BJ  20 WB  10 KBS

Rest 1

400m Run

Aug 21

Partner WOD

AMRAP 20

15 Deadlifts (155#/105#)

15  Burpees

30 Double Unders

**Each partner alternates movements to completion

Aug 22

Push Press

3-3-3-3

Ramp to top set of 80%

3 RFT

6 KB Snatch L (35#/26#)

25′ OH Walking Lunge L (35#/26#)

6 KB Snatch R

25′ OH Walking Lunge R

12 Chest to bar pullups

Aug 23

EMOM – 18 (1:25 intervals)

14/11 Cal Bike

2 L Parking Lot Farmers Carry (70#/53#)

20 DB Double Snatches (35#/25#)

16/13 Cal Row

15 T2B

Rest

Aug 24

Back Squat

Find max single in 10 min

4 RFT

15 Power Snatches (75#/55#)

40 Double Unders

Aug 25

Track Workout

Run 2 miles

At the top of each minute alternate:

20 Walking Lunges

15 Pushups

Aug 26

For TIme:

HSPU

12-10-8-6-4

Squat Cleans (135#/95#)

8-10-12-14-16

Aug. 13-19, 2018

Aug 13

5 RFT

7 HSPU

14 Power Cleans (75#/55#)

28 Double Unders

Aug 14

For Time:

800m Row

Rest 2

3 Rnds

8 Pullups

16 Situps

Rest 2

3 Rnds

8 MB Cleans (20#/14#)

16 Knees to Elbows

Rest 2

800m Row

Aug 15

Front Squat

Build to heavy set of 5, then do 2 backoff sets dropping 10% each set for 6 and 7 reps

AMRAP 11

12 Thrusters (95#/65#)

12 Burpees over bar

Aug 16

For Time:

Run 800m x 2

Run 400m x 2

Run 300m x 2

Run 200m x 2

Separate each interval by 100m walk

Aug 17

21-15-9

Bench Press (155#/105#)

Box Jumps (24″/20″)

21-15-9

Row (cal)

DB Snatch (50#/35#)

Aug. 18

Build to a heavy Power Snatch for the day

AMRAP 12

10 Power Snatch 75/55

10 Pistol

5 Toes 2 Bar

Aug. 19

EMOM 25

12/8 Cal. Bike

2 Rope Climb

13/10 Cal. Row

2L Sled Push

Rest

Aug. 6 – 12, 2018

Aug 7

3 Rounds NFT

20 Front Rack Reverse Lunges (Ramp weight)

10 Quadruped Hip Extensions w/ band

AMRAP 12

200m Run w/ Med Ball on Left Shoulder (20#/14#)

12 KB Swings (53#/35#)

200m Run w/ Med Ball on Right Shoulder (20#/14#)

8 KB Jump Squats (70#/53#)

Aug 8

4×6

Ring Pullups

For Time:

8 Box Jumps (24″/20″)

50 V-Ups

8 Box Jumps

30 Deadlifts (205#/145#)

8 Box Jumps

10 Burpees

8 Box Jumps

Aug 9

AMRAP 20

30 Wall Balls (20#/14#)

80 Double Unders

200m Run

20 Wall Balls

60 Double Unders

400m Run

10 Wall Balls

40 Double Unders

600m Run

Aug 10

5×3

Hang Squat Snatch w/ empty bar

3×3

Squat Snatch to 60% of 1RM

EMOM 12 – Alternate:

3 Power Cleans + 1 Split Jerk (155#/105#)

13/10 Cal Row

Aug 11

“Birchall”

100 Back Squats (bodyweight)

5 Burpees @ top of every minute (start burpees @ beginning)

Aug 12

For Time:

10,9,8….  Pushups

1,2,3….    Toes to Bar

1000m Run

July 23-July 29 2018

Monday July 23

Push Jerk 3×3 @ 80%

Split Jerk 1×2@85%

2×1 @ 90%

2×1 @ 95%

4 RFT

4 Pull Up

6 T2B

8 Hand Release Push Up

 

Tuesday July 24

3 Rounds for Max Reps

2 Min. DB Burpee Clean and Jerk 50/35

2 Min. KB Box Step Ups 53/35

2 Min. Row for Max Cals

2 Min. Rest

 

Wednesday July 25

Deadlift

3×6 @ 70%

AMRAP 20

10 SDHP 75/55

100 M Run

15 WallBall 20/14

100 M Run

10 Overhead Lunge 75/55

 

Thursday July 26

Every 4 Min x 5

400 M Run

20 Ab-Mat Sit ups

10 KB Swing 70/53

 

Friday July 27

Back Squat

3×8 @ RPE 9

AMRAP 13

7 Power Clean 95/65

7 Thruster

20 Double Unders

 

Saturday July 28

For Time:

2 Rounds

300/275m Row

10 Burpees

Immediately Into:

3 Rounds

400m Run

15 Tuckups

1 min Superman Hold

 

Sunday July 29

4 Sets

10 DB Stiff Legged Deadlifts (controlled tempo)

12 Opposite Toe Touches from Plank

AMRAP 9

36 Double Unders

9 Med Ball Cleans (20#/14#)

 

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

July 9-July 15, 2018

Monday July 9

Push Jerk

3×3@70%

Split Jerk

3×1@ 85%

AMRAP 11

8 Push Up

10 Front Squat 95/65

12 Box Jump Over 24/20

 

Tuesday July 10

CHIPPER (for time/reps) – 15min time cap

Partners

*conga line*

125 DU/ 250SS

10ft OH DB lunge – L 50/35

10 alt DB snatch

10ft OH DB lunge – R

10 alt DB snatch

400m run

10ft OH DB lunge – L

10 alt DB snatch

10ft OH DB lunge – R

10 alt DB snatch

25 T2B

10ft OH DB lunge – L

10 alt DB snatch

10ft OH DB lunge – R

10 alt DB snatch

 

Wednesday July 11

EMOM 10

1-6: Snatch Grip Deadlift + Snatch Pull

7-10: Power Snatch + Snatch Balance + Hang Snatch

3 Min to Find a Max Snatch

For Time: 2k Row

 

Thursday July 12

For Time:

21 Wall Ball 20/14

21 Burpee Pull Up

200 M Run

15 Wall Ball

15 Burpee Pull Up

400 M Run

9 Wall Ball

9 Burpee Pull Up

600 M Run

 

Friday July 13

Back Squat

3×8 @ 6-7 RPE

D.T.

5 RFT

12 Deadlift 155/105

9 Hang Power Clean

6 Push Jerk

 

Saturday July 14

AMRAP 16

10 DB Box Step Over 35/20 per Hand

10 Walking Lunge 35/20 Per Hand

10 Tuck Ups

10 Burpees

 

Sunday July 15

2 Rounds

1000 M Row

1000 M Run

20 HSPU

June 25 – July 1, 2018

June 25

Push Jerk

3×3 @ 80% of Push Press

Pause Split Jerk + Split Jerk*2 second pause in bottom of dip

3 sets 1+1 @ 100% of Push Press

New Athletes: Work on technique and stay at 70% for Push Jerk and 80% for Split Jerk

EMOM 10

8-12 V-Ups

8-12 Burpees

 

June 26

6 RFT

10 Goblet Squats (53#/35#)

400m Run

Rest 90s between rounds

June 27

Voodoo Pre-Challenge WOD 1

For time complete;

  • 9 cleans @ 95/135#
  • 2 bar over burpees
  • 8 cleans @ 105/155#
  • 4 bar over burpees
  • 7 cleans @ 115/185#
  • 6 bar over burpees
  • 6 cleans @ 125/205#
  • 8 bar over burpees
  • 5 cleans @ 135/225#
  • 10 bar over burpees
  • 4 cleans @ 145/245#
  • 12 bar over burpees
  • 3 cleans @ 155/275#
  • 14 bar over burpees
  • 2 cleans @ 175/295#
  • 16 bar over burpees
  • 1 cleans @ 195/315#
  • 18 bar over burpees Time cap is 16min

June 28

EMOM 25

15 Box Jumps (24″/20″)

Farmer’s Carry – 1/2 parking lot (53#/35#)

8/5 Strict Pullups

12 DB OH Strict Press (40#/25#)

Rest

June 29

Back Squat

3×10 @ 8 RPE

AMRAP 3

8 Deadlift 135/95

16 Double Unders

Rest 2 Min Repeat x2

June 30

Voodoo Prechallenge Workout 2

Complete as many DB thruster reps as possible;

Min 1:

  • 2/4 bar MU’s
  • AMRAP DB thrusters @ 35/50# in remainder of min Min 2:
  • 2/4 bar MU’s
  • AMRAP DB thrusters @ 35/50# in remainder of min Min 3:
  • 2/4 bar MU’s
  • AMRAP DB thrusters @ 35/50# in remainder of min Min 4:
  • 2/4 bar MU’s
  • AMRAP DB thrusters @ 35/50# in remainder of min Min 5:
  • 2/4 bar MU’s
  • AMRAP DB thrusters @ 35/50# in remainder of min Min 6:
  • 2/4 bar MU’s
  • AMRAP DB thrusters @ 35/50# in remainder of min score only DB thruster reps completed within the 6 score only DB thruster reps completed within the 6 minutes of allotted time.

Voodoo Fitness Max Snatch and Max Clean And Jerk(Post Class)

July 1

4 Rounds For Time

500 m Row

30 Situps

20 KB Swings 53/35