May 28 – June 3, 2018

Monday May 28

Deadlift

2 @ 95%

3×3 @ 70%

Pull Up

4×3

AMRAP 6

6 Thruster 75/55

8 Bar Facing Burpee

 

Tuesday May 29

8 Rounds For Time

7 Back Squat 95/65

9 Sumo Deadlift High Pull

100 M Run

 

Wednesday May 30

EMOM 25

1.  6/side KB Snatch 53/35

2.  12/8 Cal. Bike

3. 5 HSPU

4. 6 Burpee Box Jump Over 24/20

5. Rest

 

Thursday May 31

Overhead Squat

5×3 @ 70%

Pull Up

5×6

Around The World

4×10

 

Friday June 1

3 RM Squat Clean*Drop from the Top

AMRAP 12

30 Double Under

20 WallBall 20/14

10 Power Clean 135/95

 

Saturday June 2/18

Pendlay Row

3×8

For Time

27-21-15-9

Pushup

Toes to Bar

**Run 200m after each round

 

Sunday June 3/18

BTN Push Press w/ Snatch Grip

5×3

AMRAP 13

20 OH Plate Walking Lunges (25#/15#)

15 Burpees to Plate

10 MB Cleans (20#/14#)

May 21 – May 27, 2018

Monday May 21- Closed

Tuesday May 22

Deadlift

2 @ 90%

3×3 @ 75%

Pull Up

3×3

18.2

1,2,3…10

DB Squat 50/35

DB Facing Burpee

 

Wednesday May 23

AMRAP 25

100 M Farmer Carry 50/35

400 M Run

500/400 M Row

40 Double Unders

 

Thursday May 24

Overhead Squat

5×5 @ 60%

Pull Up

5×5

3RNFT

1L Reverse Bear Crawl with KB Drag 35/18

10 Windshield Wipers holding Plate 45/25

 

Friday May 25

For Time:

30 Power Clean 95/65

15 Box Jump 24/20

20 Power Clean 115/95

15 Box Jump

10 Power Clean 135/115

15 Box Jump

 

Saturday May 26

PARK WOD(more details will be on the white board)

3 Rounds For TIme

4 Tire Flips

Run up the Hill

20 Air Squats

Run down the Hill

20 Burpee

 

Sunday May 27

AMRAP 15

8 HSPU

8 Toes 2 Bar

12 Front Squat 75/55

12 Push Press 75/55

May 14-May 20, 2018

Monday May 14

Deadlift

85% x 2

70% 3×3

Pull Up

5×3

TABATA

L-Hang

TABATA

Reverse Lunge

 

Tuesday May 15

AMRAP 23

400m Run

20 Alt. DB Snatch 50/35

10 Burpee Over DB

5 HSPU

 

Wednesday May 16

Partner WOD

For Time:

100 Cal. Row

100 WallBall 20/14

100 Cal. Air Bike

100 KBS 70/53

 

Thursday May 17

Overhead Squat

5×1 @ 80%

Pull up

5×7

AMRAP 7

7 Jumping Squats Holding Medball 14/6

8 Box Step Ups 24/20 #40/25

 

Friday May 18

For Time:

75 Double Unders

—Then—

4 Rounds

4 Ring Dip

8 Thruster 95/65

12 T2B

–Then–

50 Double Unders

 

Sat May 19

OT2M – 12 min

Oly Complex

2 Hang Power Cleans + 2 Hang Squat Cleans + 2 Tempo Front Squats (2:2:x:2)

Work to max

AMRAP 10

9 Hang Power Cleans (115#/80#)

18 Wall Balls (20#/14#)

 

Sun May 20

8 RFT

Rnds. 1,3,5,7

14 Push Jerks (1/2 bw)

6 Bar Facing Burpees

Rnds. 2,4,6,8

14 Renegade Rows (40’s/30’s)

200m Run

May 7- May 13, 2018

May 7

Deadlift

3×3 @ 80%

3×3 @ 65%

Pull Up

4×3

3 Rounds For Quality(Pick a Number you can go unbroken with)

Durante Core

6-10 Hollow Rocks

6-10 V-Ups

6-10 Tuck Ups

10 Second Hollow Hold

Rest 90 seconds in between rounds

 

May 8

5 Minutes to establish a 2 Rep Max Thruster

4 Rounds For Time

1 Length Front Rack Walking Lunge 35/18 per arm

10 Shoulder 2 Overhead

5 HSPU

 

May 9

AMRAP 12

15/10 Cal. Row

10 KB Swing 70/53

5 H.R. Push Up

Rest 1

AMRAP 12

35 Air Squat

20 DB Snatch 50/35

10 Toes 2 Dumbbell

 

May 10

Overhead Squat

5×3 @ 70%

Pull Up

5×6

AMRAP 5

Burpee to 6″ Target Overhead

AMRAP 5

Box Jump 24/20

 

May 11

10 min to establish a Heavy Clean & Jerk

3 Rounds For Time

50 Double Unders

10 Clean & Jerk 135/95

 

May 12

Buy In 600m Run

3 Rounds

7 Hang Snatch 95/65

6 Box Jump Overs 30/24

5 Toes 2 Rings

Buy Out 100 Ab-mat Sit up

 

May 13

8 Rounds For Time

4 Front Squats @ 65% of 1 RM

8 Bar Facing Burpee

Apr. 23 – Apr. 29, 2018

Apr. 23

Deadlift

85%x2

70%x6x3

Pullups

5×3

3 Rounds

20s work / 20s rest

Plank w/ alt leg raises

Side Plank R w/ leg raise

Side Plank L w/ leg raise

Assault Bike for max output

Apr. 24

Strict Overhead Press

10-8-6-4-2

If you know your max on strict press the last set should end at around 90%

21-15-9

Thrusters (95#/65#)

Hand Release Pushups

Apr. 25

For Time

750/650m Row

4 Rounds

12 Burpees

18 Situps

24 Double Unders

750/650m Row

Apr. 26

Overhead Squat

5×1 @ 80%

Pullups

5×10

Glute Ham Raises

Accumulate 50 reps

Apr. 27

18 min AMRAP

2 Hang Squat Cleans (135#/95#)

10 Pistol Squats (5 per side alternating)

4 Hang Power Cleans (135#/95#)

12 Box Jumps (24″/20″)

 

Apr. 28

AMRAP 20

200 M Run

15 Wallball 20/14

9 Toes 2 Bar

6 Power Snatch 115/75

20 Double Unders

 

Apr. 29

2 Rounds

3 minute Row @ 70% rest 3

2 Minute Row @ 80% rest 2

5 Rounds For Time

10 Kb Clean & Jerks 53/35

8 Back Squats 155/105

 

April 16-22/18

Apr. 16

Deadlift

Working Set

80%x2

Speed Sets

65% 8×3 (90s rest)

Pullups

4×3 (use same band tension as last week)

3 Rounds of 2:30

Suitcase Carry L 75′ (72#/53#)

Suitcase Carry R 75′ (72#/53#)

8 Toes to bar

Hollow Hold Remaining

30s Rest following each round

Apr. 17

20-15-10

DB Row/DB Bench Press Superset

Not for time – use heavier db’s as each set progresses

2 RFT

15 Cal Row

14 Box Jumps

13 KB Swings (53#/35#)

12 Handstand Pushups

11 Burpees

10 DB Snatches (50#/35#)

Apr. 18

10 min to find challenging Turkish Getup

4 min AMRAP x 3

1st – 12 Double Unders      10 Tuck Ups        6 Lengths Bear Crawl

2nd – 24 Double Unders      10 Tuck Ups        4 Lengths Bear Crawl

3rd – 36 Double Unders      10 Tuck Ups        2 Lengths Bear Crawl

Rest 2 min between each AMRAP

Apr. 19

Overhead Squat

5×3@70% to bench

Pullups

5×9

6 min AMRAP

14 Alternating Weighted Step Ups (35#/25#)

28 Air Squats

Apr. 20

“Bottle Rocket”

For Time

25 Burpees

25 Power Cleans (135#/95#)

25 Burpees

7 Wall Balls (20#/14#) at the top of each minute

Apr. 21

EMOM 20

10 Dips

10 Tempo Ring Rows (2020)

25s Rolling Plank

11/9 Cal Bike

Rest

Apr. 22

Back Squat

5×6-8  Add load to next set if getting 8 reps. Decrease load if unable to get 6.

For Time:

100 Double Unders

50 MB Cleans (20#/14#)

100 Double Unders

March 19-March 25, 2018

Monday March 19

Back Squat

3×5@60%

2×5@70%

1×5@80%

AMRAP 11

8 Box Jumps Overs 24/20

14 Alternating Lunge 50/35

20 Alternating D.B Snatch 50/35

 

Tuesday March 20

10 Rounds For Time

30 Double Unders

3 Hang Power Clean 135/95

2 Squat Clean

1 Jerk

*perform as a complex. If you drop the bar during the complex, perform 3 burpees then continue where you left off

 

Wednesday March 21

Tempo Bench Press(31X2)

5×8 @ 60%* take last set to 3-5 reps shy of failure

5 Rounds For Time

10 Ring Row

5/Side Kb Snatch 53/35

20 Wallball 20/14

 

Thursday March 22

AMRAP 3

21/15 Cal. Row

21 Burpee

Max Air Squat

Rest 3 Min.

AMRAP 3

18/13 Cal. Row

18 Burpee

Max Goblet Squat 35/18

Rest 3 Min

AMRAP 3

15/11 Cal. Row

15 Burpee

Max Goblet Squat 53/35

Rest 3 Min.

AMRAP 3

12/9 Cal. Row

12 Burpee

Max Goblet Squat 70/53

Rest 3

 

Friday March 23

Open 18.4 ish

10 Minutes playing with Handstand Push ups and Handstand Walk

Diane

21-15-9

Deadlifts 225/155

Handstand Push-Up

 

Saturday March 24

18.5

 

Sunday March 25

9-12-15-18

Toes 2 Bar

18-15-12-9

Power Snatch 95/65

March 12-March 18, 2018

Monday March 12

6 Rep Max Back Rack Lunge

5 Rounds For Time

20 Alt. Jump Lunges

10 Sumo Deadlift High Pull 75/55

5 Box Jump 24/20

 

Tuesday March 13

For time:

10-8-6-4-2

Goblet Squat 70/53

Kb Swing

Burpee

Directly Into

3 Rounds

100′ Farmer Carry

20 Ab-mat Sit up

50′ Bear Crawl

 

Wednesday March 14

5 Rep Max Tempo Bench Press @ 31X2

AMRAP 12

5 Clean And Jerk 135/95

10 Push ups

20 Lateral Bar Hops

 

Thursday March 15

AMRAP 5

Sled Push

*Work as a class. Score is total lengths

EMOM 10

Even: 20-12/15-8 Cal. Row

Odd:15-8 No Jump Burpee

*Pick a number you can maintain throughout the EMOM! No Backsies!

2-4-6-8-10

Single Arm Kb Row (R) AHAP

Russian Twists 15/25 plate times 2 reps

Single Arm Kb Row (L)

 

Friday March 16

18.3

2 rounds for time of:
100 double-unders
20 overhead squats 115/80
100 double-unders
12 Bar muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups

 

Saturday March 17

4 Rounds

5 Thruster 95/65

5 Hang Snatch 95/65

10 Toes 2 Bar

 

Sunday March 18

27-21-15-9

Cal. Row/Bike

Medball Clean 20/14

Ball Facing Burpee

March 5 – March 11, 2018

Monday March 5

12 Minutes to find a 3RM Bear Complex

3 RFT

20 Alt. Lunge 53/35

15 Deadlift 185/125

10 Pull up

 

Tuesday March 6

Every 3 Minutes for 8 Rounds

15 Wallball 20/14

15 KB Swing 53/35

30 Double Under

 

Wednesday March 7

EMOM 25

1 min: 5-10 Bar Dips

2 Min: 12/8 Calorie Bike

3 Min: 30-40 Sec Front Rack KB Hold 53/35

4 Min: 10-15 Box Jump 24/20

5 Min: Rest

 

Thursday March 8

Snatch Pull* 2 second Pause at Hang position

5×5 Building each set

AMRAP 10

12 Power Snatch 95/65

10 Toes 2 Bar

8 HSPU

 

Friday March 9

18.2 ish

on a running clock:

0-12 minutes

1-10

DB Squat 50/35

Bar facing Burpees

13-16 minutes

Find a heavy Clean

 

Saturday March 10

Snatch Balance

Work on technique/positions

Build to a heavy Single

AMRAP 11

9 Overhead Squats 75/55

7 Push ups

5 Push Jerks

 

Sunday March 11

3 RFT

30 Calorie Row

20 Burpee

30 Double Unders

Feb. 19-Mar. 2/18

Feb 19

5RFT

1 Round DB DT Right Arm (50#/35#)

10 Burpees over DB

1 Round DB DT Left Arm (50#/35#)

12/8 Cal Bike

 

Feb 20

Front Squat – Up to heavy single

8 min AMRAP

3 Strict Chin Ups

8 Box Jumps

3 Strict Pullups

8 V-Ups

Feb 21

Push Press – Up to heavy single

AMRAP – 12 min

1 min on/1 min off

2L sled drag + 3 burpees

5 Cal Bike + 6 KB Swings (53#/35#)

Feb 22

3×5 Snatch Balance

5 RFT

15 Air Squats

45 Double Unders

Feb 23

5 Rounds – 2 min intervals w/ 2 min rest

6 Bench Presses (185#/125#)

15/12 Cal Row

Feb 24

21-15-9

Power Clean (135#/95#)

Handstand Pushup

3×10

Dumbbell RDL

Feb 25

18 min AMRAP

10 Renegade Rows (30#/20#)

10L Farmer’s Carry (53#/35#) – 2 burpees every time weight is set down

18 Abmat Situps