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#)

Oct 28 – Nov 3, 2019

Oct 28

DB Z-Press

3×8 (Same weight across all sets)

5 Rounds – 30s Intervals Each For Reps

Russian KB Swings (70#/53#)

Wall Balls (20#/14#)

FR Forward Lunge (35#/26#)

Toes to Bar

Rest

Oct 29

Partner WOD

AMRAP 20

8 Ring or Bar Dips

30 Double Unders

50′ Bear Crawl

200m Run

20 Plate Ground to Overhead (45#/25#)

**Alternate movements

Oct 30

In 8 min:

Tempo OHS

3×6 (3:3:x:3)

EMOM 6

2 Squat Cleans + 2 Front Squats

**Build to heavy

AMRAP 7

8 Power Snatches (75#/55#)

6 Pistols (alternating)

4 Handstand Pushups

Oct 31 – Halloween!!!

Zombies vs. Humans

Run 800m

20 Double Unders

40 Air Squats

60 Situps

40 Pushups

20 Pullups

Run 400m

**Humans start WOD first followed by zombies 3 minutes later. If a zombie can catch a human the human does 25 burpees. If a zombie can’t catch any humans they do 25 burpees.

Nov 1

1-2-3-4-5-6-7-8-9-10

Power Clean and Jerks (135#/95#)

**Between each round (9x) complete:

4 Burpees to Plate

10 Jump Lunges

Nov 2

Open 20.4

Nov 3

Bench Press

4×6 @ 70%

6 Rounds – 12 Reps Each

Box Jumps (24″/20″)

Tuck Ups

DB Snatch (50#/35#)

 

Oct 21 – 27, 2019

Oct 21

Deadlift

4×2

Ramp from 80 to 95%

For Time

21 Power Cleans (95#/65#)

10 Pistols

15 Power Cleans (135#/95#)

10 Pistols

9 Power Cleans (155#/115#)

10 Pistols

Oct 22

OT2M x 4

  1. 10 Ring Rows + 10 Floor Press (50’s/35’s)
  2. 200m Run + 8 Burpees
  3. 10 Hollow Rocks + 7 V Ups + 10 Tuck Ups

Oct 23

23 min NFT

4L Sled (90#/45#)

50 Cal Bike (10 up tempo, 15 down tempo)

15 Reverse Hypers

6 DBall Cleans (100#/80#)

1 Rope Climb

5 TGU (per side up to bridge)

400m Paced Row + 100m Sprint Row

Oct 24

Handstand Pushups

In 10 min work on setup and put together 4-6 good sets w/ reasonable volume

3 RFT

9 Thrusters (95#/65#)

18 Situps

36 Double Unders

Oct 25

Partner WOD

Row (cal)

50-40-30-20-10

Between each set complete:

20 Toes to Bar

20 Pushups

Oct 26 

Open 20.3

Oct 27

AMRAP 18

15 Back Squat 95/65

12 Lateral Burpee Over Bar

9 KB Swing 53/35

Oct 7 – 13, 2019

Oct 7

Team of 2

3 Rounds – 90 sec Intervals

Sled Push (90#/45#)

DBall Carry (100#/80#)

Plate Situps (25#/15#)

Burpees

Rest

Oct 8

Buy In –

20 Toes to Bar

800m Run

8 Rounds

3 Power Cleans (135#/95#)

3 Front Squats (135#/95#)

Cash Out –

20 Toes to Bar

800m Run

Oct 9

Barbell Back Rack Reverse Lunge

Build to heavy set of 10 (alternating) then 1 backoff set of 20 @ 60% of heavy set

AMRAP 8

25′ Bear Crawl

25′ Front Rack Walking Lunge (53’s/35’s)

50 Double Unders

Oct 10

OT4M x 5

7 Devil Press (50#/35#)

7 Handstand Pushups

7 Pullups

12 Tuck Ups

Oct 11

“Kelly”

5 RFT

400m Run

30 Box Jumps (24″/20″)

30 Wall Balls (20#/14#)

Oct 12

Open 20.1

Oct 13

25 Minute Easy Cardio*Pick your Machine

Every 4 min including 0:00

20 Banded Good Morning

10 Tuck Ups

5 V-Ups

5 Chin up

 

Sept 30 – Oct 6, 2019

Sept 30

In 8 min:

Sequence 10 double unders together. Goal is to accumulate as many 10 rep sets as possible with minimal mistakes.

AMRAP 12

In teams of 2-4

Max Cal Bike

Oct 1

Bench Press

3-3-3-3

Work up to 80-85% of max

3RFT

10 Close Grip Paused Pushups (to plate)

15 Sumo Deadlifts (135#/95#)

20 Situps

Oct 2

25 min NFT

8 Paused Wall Balls (20#/14#)

8 Chin Ups

750/650m Row

6 Advanced Birdogs (arms)

6 Advanced Birdogs (legs)

400m Run

2 Turkish Getups (left)

2 Turkish Getups (right)

Oct 3

Back Squat

10-10-10 (all sets @ 60-65%)

Front Squat

10-10-10 (all sets @ 60-65%)

AMRAP 7

14 Box Jumps (24″/20″)

14 KB Swings (53#/35#)

Oct 4

5 min

Tall Snatch – work to heavy w/ good form

5 min

Hang Snatch – work to heavy w/ good form

Open 14.1

AMRAP 10

30 Double Unders

15 Power Snatches (75#/55#)

Oct 5

AMRAP 22

26 Walking Lunges

19 Situps

12 Pushups

5 Pullups

Oct 6

Split Jerk

10 min to work on technique to marginally heavy

2 RFT

15 DB Power Cleans (left)

400m Run

15 DB Power Cleans (right)

400m Run

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 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

Aug 26 – Sept 1, 2019

Aug 26

Back Squat

65%x8, 75%x5, 85%x3, 95%x1

15 min – NFT – Accessories

8-12 Reps

Split Squats (AHAP)

Glute Ham Raise

Step Down Touches (20″)

Band Single Leg Bridges

Aug 27

EMOM 8

6 Tempo Ring Rows (2:2:x:2)

6 Tempo Strict Pullups (2:2:x:2)

3 RFT

12 Handstand Pushups

15 Burpee Box Jump Overs (24″/20″)

1 min Rest Between Rounds

Aug 28

AMRAP 23

8L Gym Shuttle Sprints (start in prone)

8L Gym Walking Lunge Holding Med Ball (20#/14#)

100m Farmer’s Carry (53’s/35’s)

400m Run

Aug 29

10 RFT

12 DB Deadlift

9 DB Hang Clean

12 DB Front Squats

Load: 50#/35#

**Switch hands after each round

Aug 30

8 min Cap:

60-150 Double Unders (depending on skill level)

30 Power Snatches (95#/65#)

5 min Cap:

Max Hang Squat Snatch

**Score WOD time and load on snatch

Aug 31

EMOM 12

Min 1: 1 Seated Rope Climb

Min 2: 30 Sec Handstand Hold/ Walk

Min 3: 10 Goblet Cossack Squat

4 Rounds For Time

10 Push Up

200 M Run

10 Pull Up

100 M Run

Sept 1

Partner WOD

AMRAP 25

200 Squat Clean Thruster 95/65

AMRAP Cal Row in remaining time

August 12-18, 2019

Aug 12

Deadlift

4×3

3 Rounds

6 Back Rack Reverse Lunge (non-alternating)

12 Front Rack Step Up (alternating)

Aug 13

EMOM 7

Min 1-5

Handstand Pushups (build volume from last week)

Min 6-7

Handstand Holds (build time from last week)

AMRAP 9

9 Strict Pullups

9 Toes to Bar

9 Hand Release Pushups

Aug 14

7 Rounds

30s Intervals – As Many Reps as Possible

Devil Press (40’s/25’s)

Bike (cal)

Rest

Burpees to Plate

D-Ball Cleans (100#/80#)

Rest

Aug 15

Front Squat

3×5 @ 75-85%

3 RFT

8 Squat Cleans (135#/95#)

1 Block Run

30 Double Unders

Aug 16

Filthy Fifty

50 Box Jumps (24″/20″)

50 Jumping Pullups

50 KB Swings (35#/26#)

50 Walking Lunges

50 Knees to Elbows

50 Push Presses (45#/35#)

50 Back Extensions

50 Wall Balls (20#/14#)

50 Burpees

50 Double Unders

Aug 17

AMRAP 35

400 M Run

100′ Walking Lunge

100′ Farmer Carry 70/53

30/25 Cal. Row

100′ DB Overhead Carry 40/25

100′ D-Ball Carry 100/80

2 Minute Plank

Aug 18

AMRAP 18

10 Ring Dip

15 Jump Lunges

20 Shoulder Taps

15 Jump Lunges

30 Ab-mat Sit Ups

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