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

January 14-20, 2019

Monday Jan 14

Bench Press

Build to Heavy 4RM

3 RNFT

8-10 Db Floor Chest Fly

8-10 BB Curls

AMRAP 5

ManMakers 50/35

 

Tuesday Jan 15

“Panic Breathing”

Partner WOD

500-400-300-200-100(Each Partner)

Partner Holds KB in Front Rack 53/35

 

Wednesday Jan 16

Front Squat

4×5 @ 75%

3 RNFT

100′ Sandbag Carry 100/80

50′ Sled Push

12 Kb Pull Throughs 44/26

6/side Single Leg Deadlift AHAP

5 Strict T2B

 

Thursday Jan 17

For Time

50 DB Snatch 53/35

50 Burpee

50 Double Under

30 DB Snatch

30 Burpee

50 Double Unders

10 DB Snatch

10 Burpee

50 Double Unders

 

Friday Jan 18

Pull Up

5 sets Max Strict Pull up right into Max Kipping Pull Up

rest 2 min in between sets

5 Rounds For Time

7 Overhead Squats 95/65

7 HSPU

 

Saturday Jan 19

In Teams of 3

For Time

2 Rounds

50 Deadlifts 185/125

40 Box Jumps 24/20

30 Toes 2 Bar

then 150/120 Cal Row

1 Round

40 Deadlifts

30 Box Jumps

20 Toes 2 Bar

then 120/90 Cal Bike

 

Sunday Jan 20

Every 2:30 x 10

8 DB Push Press 50/35

8 DB Squats

8 DB Clean

Dec 17-23, 2018

Dec 17

AMRAP 22

Partner WOD

10 Power Cleans (95#/65#)

400/350m Row

20 Air Squats

**Each partner alternates movements

Dec 18

Strict Press

Up to heavy single

For Time

10,9,8…1

Pullups

1,2,3…10

Pushups

Dec 19

For Time

12L Bear Crawl width of gym

Rest 1 min

50 Double Unders

7 Man Makers (50#/35#) – No Press

50 Double Unders

7 Man Makers (50#/35#) – No Press

50 Double Unders

7 Man Makers (50#/35#) – No Press

Rest 1 min

12L Bear Crawl width of gym

Dec 20

Sumo Deadlift

Up to heavy single

AMRAP 7

15 Front Squats (75#/55#)

12 Tuck Ups

9 Burpees

Dec 21

2 RFT

8 DB Split Jerks (50#/35#)

8 Toes to Bar

100 Walking Lunges

8 Handstand Pushups

8 Toes to Bar

50 Box Jumps (24″/20″)

Dec 22

Pause Snatch Deadlift with shrug

3×5

Snatch

5×1

5 Rounds For Time

10 Power Snatch 95/65

14 Pistols

Dec 23

12 Days of Christmas

1-30 sec Plank

2-Strict Pull Up

3- Ring Dips

4-Lateral Burpee

5-Deadlift 185/125

6- Wallball 20/14

7- DB Clean 50/35

8- Mountain Climbers(per leg)

9- KB Swing 53/35

10- Jump Lunges(per leg)

11- Handstand Push Ups

12- Thrusters 95/65

December 10-16, 2018

Dec 10

Strict Press

5×3 @ 85%

Dumbbell Bench Rows

3×12

Partner WOD

For Time

15 Synchro Burpees

60 DB Snatches (50#/35#)

15 Synchro Burpees

Dec 11

Tempo Back Squat

5×5 @ (3:3:x:3)

Ramp to top set.

AMRAP 3

9 Med Ball Cleans (20#/14#)

9 Toes to Bar

Rest 1

AMRAP 3

8 Cal Row

8 FR KB Squats (53#/35#)

Rest 1

AMRAP 3

15 Double Unders

30 Single Unders

Scale to 60 single unders for a round

Dec 12

For Time

30 Burpees to Plate

30 Wall Balls (20#/14#)

30 KB Swings (53#/35#)

30 Box Jumps (24″/20″)

20 Burpees to Plate

20 WB

20 KBS

20 BJ

Dec 13

Sumo Deadlift

3×1 up 2.5-10%

2 RNFT

8 Ring Rows w/ 3s pause @ chest

30s Russian Twists

12 DB Step Overs (35#/25#)

Dec 14

“Fortitude”

EMOM 30

Even 15/12 Cal Row

Odd 15 Burpees

Complete with partner each doing full rounds (2 min) until splitting last round

Dec 15

Christmas WOD

Dec 16

OTM – 3 Rounds

Max Cal Row

Reverse Lunges (20#/14# Med Ball @ Chest)

Max D-Ball Cleans (100#/80#)

Max Cal Bike

Max Tuck Ups

Rest

 

Dec 3-9, 2018

Dec 3

Strict Press

4×3 @ 85%

Deadstop Alternating KB Rows

3×12 (6 per side)

For Time:

15 Sumo Deadlift High Pull (75#/55#)

15 Thrusters (75#/55#)

12 SDHP (95#/65#)

12 Thrusters (95#/65#)

9 SDHP (115#/80#)

9 Thrusters (115#/80#)

Dec 4

Partner WOD

3 Rounds

800m Row

12 Burpees over Rower

Rest 3

4 Rounds

80 Double Unders

30 Shrimp Squats

Dec 5

EMOM 5

20 Shoulder Taps

Rest 2

EMOM 5

10 Strict Pullups

Rest 2

EMOM 5

12 KB Snatches (53#/35# – 6 per side)

Rest 2

AMRAP 5

6 Hand Release Pushups

6 Toes to Bar

Dec 6

Sumo Deadlift

6×1

AMRAP 12

12 Front Squats (95#/65#)

15 Wall Balls (20#/14#)

18 Situps

Dec 7

Turkish Getup

5 Singles per side @ top weight

Donkey Kong

21-15-9

Burpees

KB Swings (53#/35#)

Box Jumps (24″/20″)

Dec 8

Back Squat

4×5 @ 80%

15-12-9-6-3

Power Snatch 95/65

Overhead Squat

Pull Up

 

Dec 9

In Teams of 3

For Time

100′ Handstand Walk

150 Cal. Bike

200 Double Unders

150 Cal. Row

100 DB Overhead Walking Lunge 35/20