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

January 29-February 4, 2018

Monday Jan. 29

Front Squat

1×3 @ 80%

2 Rounds For Time

20 Kb SDHP 53/35

20 Double Unders

20 Kb Swing

20 Double Unders

20 Goblet Squat

20 Double Unders

 

Tuesday Jan. 30

In 90 seconds:

12/8 Cal. Row

10 Alt. DB Snatch 50/35

AMRAP No-Jump Burpee in Remaining Time

rest 90 x 6

 

Wednesday Jan. 31

Push Press

1×5 @ 80%

AMRAP 12

:30 sec Hand Stand Hold

10 SH 2 OH 75/55

5 Pull Ups

 

Thursday Feb. 1

A1. Turkish Get Up 2/side AHAP

A2. FR Box Step Up 6/side AHAP

EMOM x 5

5-10 HR Push Up

EMOM x 5

10-20 Unbroken Wallball

TABATA Hollow Rock

TABATA Super Man

100 AB-Mat Sit up

 

Friday Feb.2

Partner WOD

1200 m Row

20 Squat Clean Thurster 95/65

1200 M Row

40 Power Clean 115/85

1200 M Row

60 Deadlifts 135/105

 

Saturday Feb. 3

20 Rounds For Time

1 Hang Snatch 95/65

2 Overhead Squat

3 Toes 2 Bar

 

Sunday Feb. 4

AMRAP 25

20 Single Arm DB Press(R)

20 Burpee

20 Single Arm DB Press(L)

20 Wallball 20/14

20 Box Jump Over 24/20

January 22-28, 2018

Monday Jan. 22

Front Squat

2×3 @ 75%

AMRAP 10

3 Thruster 95/65

3 Toes 2 Bar

*adding 3 reps to each movement per round(3,3-6,6-9,9 etc)

 

Tuesday Jan. 23

AMRAP 6

10 Pull Up

10 DB Hang Squat Clean 50/35

AMRAP 6

10 Medball Alt. Box Step Ups 24/20

5 Kb Snatches (R) 53/35

5 Kb Sh to Oh (R)

10 Medball Alt. Box Step Ups

5 Kb Snatches (L)

5 Sh to Oh (L)

3RNFT

25′ Bear Crawl

20 Bird Dogs

25′ Bear Crawl

20 Russian Twists with Plate

 

Wednesday Jan. 24

Push Press

2×5 @ 75%

21-15-9

DB Snatch 50/35

Burpees

 

Thursday Jan. 25

For Time:

1000 m Row

80 Wall Ball 20/14

60 Box Jumps 24/20

40 Power Clean 135/ 95

20 Power Snatch 95/65

*Partner Up if you want to but not necessary

 

Friday Jan. 26

Single Leg RDL AHAP

3×8  rest 1 min

Rear Elevated Split Squat AHAP

3×8  rest 1 min

Every 3 Min for 4 Rounds

10 Deadlifts 185/125

10-30 Double Unders

5-10 HSPU

15 Kb Swing 53/35

 

Saturday Jan. 27

Squat Clean

5 @ 70%

5 @ 75%

5 @ 80%

3 RFT

12 L-sit Ring Pull Up

15 Power Clean 95/65

30 Overhead Walking Lunge 45/35

 

Sunday Jan.28

8 RFT

8 HR Push up

8 T2B

8 Burpee Box Jump Overs 24/20

January 8-14, 2018

Monday Jan. 8

Front Squat

2 x 5 @ 65%

For Time *with 1 KB

40 Goblet Alternating Lunges 53/35

5 Toes 2 Bar

20 KB Snatch Right

5 T2B

20 KB Snatch Left

5 T2B

40 Goblet Squat

5 T2B

 

Tuesday Jan.9

6 Rounds of:

In 90 Seconds

3-8 Strict Pull Ups

15 Box Jumps 24/20

AMRAP Double Unders in Remaining Time

Rest 90 seconds

 

Wednesday Jan. 10

Push Press

2×7 @ 65%

10 Rounds For Time

4 Burpees

6 Kb Swings 70/53

8 Wall Balls 20/14

 

Thursday Jan. 11

AMRAP 4

Cal. Row

AMRAP 4

Snatch 95/65

EMOM 9

1st- 6/Side Rear Elevated Split Squat

2nd- 12 Tuck Ups

3rd- 40 second Farmer Hold AHAP

 

Friday Jan. 12

AMRAP 20

1 Deadlift  185/125

1 Clean

1 Front Squat

1 Jerk

*Goal is 30ish reps of this complex

 

Saturday Jan. 13

4 Rounds For TIme

1 Snatch Complex:

3 Snatch Grip Deadlift

2 Hang Squat Snatch

3 Power Snatch

40 Double Unders

Then

3 RNFT

10 Ab Roll out

:30 Second banded Dead Bug

 

Sunday Jan. 14

AMRAP 22

5 T2b

5 Burpees

5 Wallball

rest 30 seconds

*Each round add 5 reps and :30 second rest

January 3-7, 2018

Wednesday Jan. 3

Push Press 1×10 @ 60%

8 Rounds

4 HSPU

4 Pull Up

Thursday Jan. 4

EMOM 8

2 Snatch pull

1 High Hang Snatch

1 Overhead Squat

TABATA Back Squat 75/55

3 Rounds

10 Hollow Rocks

10 V-ups

10 Tuck Ups

10 sec Hollow Hold

Friday Jan. 5

Every 4 Minutes for 5 Rounds

15 Wallballs 20/14

15/8 Cal. Row

7 Burpees

Saturday Jan. 6

AMRAP 18

5 Squat Clean 135/95

10 Push Jerk

15 Box Jumps

20 AB-Mat Sit ups

Sunday Jan. 7

EMOM 20

1 Min – 12/6 Cal Bike

2 Min- 12 DB Snatch

3 Min- :20 sec Handstand Hold

4 Min- 15 Kb Swings 53/35