July 29 – Aug 4, 2019

July 29

Deadlift

8×3  (Up 5-10# from last week)

Back Rack Reverse Lunge

3×8 (non-alternating)

Add 5-10# load from last week

July 30

Tempo Handstand Pushups

Accumulate 28 reps

Strict Pullups

5×5

AMRAP 9

8 Hand Release Pushups

8 Burpees

24 Double Unders

July 31

2 RFT

50 Cal Row

3 Block Run

50 Situps

Aug 1

Complex – OT2M x 6

Hang High Pull + Hang Power Snatch + Hang Squat Snatch

6 Front Squats (use load from snatch complex)

12 Jump Lunges

**Add load each round after completed lift. Start @ 50-60% of 1RM Snatch and end @ 80%

R3

2 RFT

30 Wall Balls (20#/14#)

30 KB Swings (53#/35#)

Aug 2

5 RFT

9 DB Power Cleans (50#/35#) – Left

9 Chest to Bar Pullups

9 DB Power Cleans (50#/35#) – Right

9 Burpee Box Jump Overs (24″/20″)

Aug 3

For Time:

50-30-10 Cal. Row

30-20-10 Toes 2 Bar

20-15-10 DB Bench Press 2X50/35

Aug 4

5 Rounds For Time

11 Power Clean 95/65

9 Push Jerk

7 Thruster

 

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

May 20-26, 2019

Monday May 20

Holiday

Tuesday May 21

Back Squat

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Front Squat

5 @ 60%

3×5 @ 65%

 

Wednesday May 22

0-12 Min

4 Rounds

50 Double Unders

15 Push Press 75/55

10 Toes 2 Bar

12-24 min

21-15-9

DB Burpee 50/35

Pull Up

 

Thursday May 23

AMRAP 35(moderate pace)

1 min Handstand Hold

40/30 Cal. Row or Bike

50′ Overhead DB Carry

100′ Walking Lunge

50′ Front Rack KB Carry

400 M Run

1 min FLR on Rings

 

Friday May 24

Back Squat

2×5 @ 65%

3×5 @ 70%

Front Squat

4×5 @ 60%

EMOM 15

Alternate

15-20 sec Lhang

30-45 sec Wall Sit

20 Russian Twists

 

Saturday May 25

Deadlift

3 sets of 6 @ 75%

For Time

15-12-9 Clean & Jerk 115/75

10-20-30 Push Up

10-15-20 Tuck Up

 

Sunday May 26

For Time:

2000 M Run

1000 M Row

50 DB Box Step Overs 50/35

May 6-12, 2019

Monday May 6

Back Squat

6@70%

6@80%

3@90%

2@95%

Front Squat

5@65%

4@75%

2×4@80%

 

Tuesday May 7

4 Rounds

In 3 minutes complete

15/12 Cal. Row

6 Toes 2 Bar

4 Pull Up

2 Chest 2 Bar

15 DB Shoulder to Overhead 50/35

AMRAP Burpee in remaining time

rest 2 min

 

Wednesday May 8

AMRAP 35(moderate pace)

30/20 Calorie Row

20 Step Ups 24/20

100′ Farmer Carry 70/53

20/15 Calorie Bike

30 second FLR on Rings

20 second Dead Hang

 

Thursday May 9

Back Squat

4@75%

3×4@80%

Front Squat

5@60%

5@65%

2×5@70%

 

Friday May 10

For Time:

20 Shoulder 2 Overhead 115/75

50 Double Under

400 M Run

30 Deadlift 225/155

100 Double Under

400 M Run

50 Double Under

20 Shoulder 2 Overhead

 

Saturday May 11

Snatch Balance

3 sets of 2 @  80%

AMRAP 10

3 Hang Power Snatch 95/65

6 Overhead Squat

9 Bar Facing Burpee

 

Sunday May 12

4 Rounds

500 M Row

400 M Run

.3 Mile Bike

rest 90 seconds

Apr 8-14, 2019

Apr 8

Back Squat

% work up to 6 reps @ 80%

Front Squat

% work up to 5 reps @ 75%

For Time

30-26-22

DB Lunges (50#/35#)

30s Rest Between Each Round

Apr 9

3 Rounds

4 min

Run 400m

4 min

10 Pull ups

6 Power Cleans (135#/95#)

6 Burpee Box Jump Overs (24″/20″)

Apr 10

AMRAP 18

40 Double Unders

20 Hollow Rocks

10 Hand Release Pushups

Apr 11

Back Squat

% work up to 8 reps @ 80%

Front Squat

% work up to 5 reps @ 70%

AMRAP 6

6 Toes to Bar

6 Deadlifts (225#/155#)

6 Bar over Burpees

Apr 12

Tempo Push Press

Up to heavy single

Partner WOD – For Time

800m Row

800m Run

40 Bench Press (135#/95#)

80 DB Snatches (50#/35#)

Apr 13

In 12 Minutes:

3 rounds

20/15 Cal Row

20 Box Jump Overs 24/20

15 DB Front Squat 50/35

In Remaining time Max Snatch

Apr 14

5 Rounds each for time

5 Ring Dip

20′ Handstand Walk

10 KB Swing 70/53

12/8 Cal Bike

rest 2 min

March 25-31, 2019

Monday March 25

Tempo Push Press

Find Heavy 3 RM

4 Rounds For Time

20 WallBalls 20/14

10 Burpee

 

Tuesday March 26 

Flight Simulator

Unbroken Double Unders

rest 2

AMRAP 5

6 Ring Dips

6 Push Up

12 KB Clean 2×53/35

rest 2

For Time

75/50 Cal Bike

 

Wed. March 27

Back Squat

1 Rep Max

Row 500 M rest 2

Row 500 M

 

Thursday March 28

AMRAP 8

12 Alt. DB Snatch 50/35

25′ Overhead Walking Lunge @ 50/35

12 Alt. DB Snatch

25′ Overhead Walking Lunge

rest 3

AMRAP 8

6 Pull Up

12 Medball Clean 20/14

24 Sit up

 

Friday March 29

“The Crushinator”

AMRAP 20

Deadlift 155/105

Power Clean

Front Squat

Jerk

 

Saturday March 30

6 Rounds For Time

3 Bar Muscle Ups

10 Toes 2 Bar

15 KB Swing 53/35

20 Box Jump Overs 30/24

 

Sunday March 31

For Time

200 Double Unders

1000 M Row

100 Box Step Ups 24/20

2 mile Bike

Feb 25 – Mar 3, 2019

Feb 25

Back Squat

10-10-10

Ramp Load

Row

800m x 2

**Hold 500m pace throughout interval

Feb 26

Bench Press

5×3 @ 85%

For Time

12 Power Cleans (135#/95#)

6 Bar Facing Burpees

9 Power Cleans

9 Bar Facing Burpees

6 Power Cleans

12 Bar Facing Burpees

Feb 27

Strict Toes to Bar transition into Tempo Ring Rows (3:1:1:3)

3 Sets of 5 + 8

Tabata Circuit x 3

Assault Bike (Cal)

KB Swings (53#/35#)

Push Press (95#/65#)

Double Unders

Rest 2

**Complete 2 intervals of each movement on each tabata

Feb 28

Every 90s for 5 Rounds

5 Power Snatches

**Score top set of 5

3 RNFT

20 Russian Twists

30 Alternating Shoulder Taps from Pushup Position

20s Hollow-Arch-Hollow

Mar 1

Open 19.2

Mar 2

Partner WOD

AMRAP 25

Partner 1- Row 500 M

Partner 2- AMRAP

15 Air Squats

12 DB Snatch 50/35

9/ Side Overhead DB Lunge

*Switch every 500 M and pick up where partner left off

Mar 3

5 Rounds For Time

10 Pull Ups

8 Push Up Renegade Rows 40/20

6 DxKB Clean & Jerk 53/35

 

 

 

Feb 4 – 10, 2019

Feb 4

Bench Press

Up to 3RM

3 RFT

12 Power Cleans (95#/65#)

8 DB Thrusters (50#/35#)

EMOM 6

4L Farmer’s Carry (70#/53#)

8 Paused Band Pushups

Feb 5

AMRAP 15

30 Double Unders

8 Box Jumps (24″/20″)

12 DB Snatches (50#/35#)

Min 3, 6, 9, 12 Complete 20 Burpees

Feb 6

Front Squat

5×2 @ 90%

Pistol Squats

4×12

Partner WOD

2 Rounds

30 MB Box Step Overs (24″/20″, 20#/14#)

75 Air Squats

Feb 7

L-Sit Ring Pullups

4×8

AMRAP 3

6 Devils Press (50#/35#)

8 Burpees over DB

R1

AMRAP 3

6 Dips

18 Tuck Ups

R1

6 Toes to Bar

10 Hollow Rocks

Feb 8

Open 17.4

AMRAP 13

55 Deadlifts (225#/155#)

55 Wall Balls (20#/14#)

55 Cal Row

55 Handstand Pushups

Feb 9

Snatch Balance

Ramp to moderate intensity 3 reps

3 RFT

20 Power Snatches (95#/65#)

20 Box Jump Overs (24″/20″)

Feb 10

Teams of 3

Row 4000m in 250m Increments

Each time off the rower complete 20L of Shuttle Run