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

July 1-7, 2019

Monday July 1

Canada Day

 

Tuesday July 2

AMRAP 35 easy pace

500 M run

400 M Row

30 Alt. Step Up 24/20

100 Single Unders

50/35 Cal Bike

40 Sec FLR Hold on Rings

30 Sec Handstand Hold

10 Sec/side Single Arm Bar Hang

 

Wednesday July 3

Snatch Pull

3×3 @ 90-100%

Snatch

3×3 @ 70%,75%,80%

AMRAP 6

10 Goblet Squat 53/35

5/side KB Snatch 53/35

 

Thursday July 4

Tempo HSPU @30X2

5×5

Strict Ring Dip

5×5

4 Rounds

In 2 min

8 Pull Up

8 Devil Press 40/20

AMRAP Cal Row

rest 2

 

Friday July 5

AMRAP 25

20 WallBall 20/14

10 Burpee Box Jump Over 24/20

10 T2B

200 M Run

 

Saturday July 6

Back Squat

3×5 @ 60%

3 Rounds Each For Time

40 Double Unders

20 DB FR Reverse Lunge 40/20

20 Sit Ups

:30 Hollow Hold

Rest 1 Min

 

Sunday July 7

For Time:

Buy In 50/35 Cal Bike

3 Rounds

4L Parking Lot Sled Push/Pull 135/95

100 M Farmer Carry 70/53

400 M Run

June 24 -29, 2019

June 24

Back Squat

5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@100%, 1@106%, 1@106%+ (if 106% is made)

Front Squat

5@60%, 5@70%, 5@75%, 5@75%

June 25

EMOM 6

High Hang Power Clean + Hang Power Clean + Power Clean

**Work to heavy

R1

EMOM 6

1 Strict Press + 2 Push Press + 3 Push Jerks

**Work to heavy

R1

AMRAP 8

12 Power Clean & Jerk (95#/65#)

50 Double Unders

June 26

Partner WOD

3 Rounds – 2 min Intervals

100′ D-Ball Carry (100#/80#)

450m Row

15 Burpee Box Jump Overs (24″/20″)

70 Plank Hand Slaps

R2

June 27

For Time

16-14-12-10-8-6

KB Swings (53#/35#)

Pullups

Front Squats (115#/80#)

June 28

AMRAP 11

400m Run

12 Handstand Pushups

12 DB Power Cleans (50#/35#)

R3

AMRAP 11

600m Row

12 Ring Dips

12 Burpees

June 29

Deadlift

3-3-3

3 Working Sets Range Between 80-85%

4 RFT

5 Deadlifts (255#/175#)

15 Box Jumps (24″/20″)

30 Situps

June 17 -23, 2019

June 17

Back Squat

5@60%, 5@70%, 2×5@75%

Front Squat

5@65%, 5@70%, 5@75%

3 RNFT

200m Farmer’s Walk (AHAP)

18 Jump Lunges

18 Tuck Ups

June 18

In 8 minutes:

Barbell Squat Snatch – work singles @ 60%

Complete following with :40 sec of work / :20 sec of rest:

Min 0-4

Burpees

Min 5-9

Double Unders

Min 10-14

Cal Row/Bike

June 19

“Cindy”

AMRAP 20

5 Pullups

10 Pushups

15 Air Squats

June 20

Back Squat

5@60%, 5@70%, 2×5@75%

Front Squat

5@60%, 5@70%, 5@75%

In 10 min work up to heavy:

8 Paused DB RDL

2 Turkish Getup (1 per side)

5 Seated Box Jumps

June 21

Partner WOD

27-24-21-18-15-12

Cal Row

KB Floor Press (70#/53#)

Situps

June 22

3 Rounds For Time

18 Push Jerk 115/85

15 Power Clean

12 Knee 2 Elbow

June 23

For Time (Moderate pace)

2000 M Run

150 Cal Row

100 Cal Bike

June 3 – 9, 2019

June 3

Back Squat

% work up to 5@75%

Front Squat

% work up to 5@70%

In 10 min:

Hit peak RPM’s on bike

June 4

Partner WOD

6 Rounds

400m Run

400m Row

20 Burpees

**Split the run and row into 100m increments and the burpees into 5 rep increments.

June 5

EMOM 9

8 Strict Press (95#/65#)

12 Renegade Rows (40#/25#)

8 Toes to Bar / 12 Knee Raises

R3

AMRAP 7

8 Push Press (95#/65#)

8 Pullups

50′ Bear Crawl

June 6

Back Squat

% work up to 5@75%

Front Squat

% work up to 5@70%

Back Rack Reverse Lunge

3×16-20

Front Rack Step Ups

3×6-8

June 7

For Time

50-40-30-20-10

Double Unders

30-25-20-15-10

KB Swings (53#/35#)

20-18-16-14-12

Box Jump Overs (24″/20″)

June 8

Park Workout(Kinsmen Park)

Rope Climb Practice

AMRAP 25

16 Sit Up

12 Jump Lunges

1 Hill Sprint

2 min rest

June 9

Hero WOD JT

21-15-9

HSPU

Ring Dips

Push Ups

May 27-June 2, 2019

Monday May 27

Back Squat

5@ 60%

3@70%

2@80%

2@90%

1@95%

Front Squat

5@65%

4@75%

4@80%

4@85%

 

Tuesday May 28

As a 2 person team

6 Minutes to establish a 2 rep Hang Clean and Jerk

rest 3

AMRAP 11*Alternate Rounds

3 Push Up

4 Push Jerks 95/65

5 Hang Power Clean

 

Wednesday May 29

EMOM 30

ODD Minute- 100 M run

EVEN Minute:

2-10: 2 Lengths Sled Drag 45/25

12-20: 5 D-Ball Over Shoulder 100/80

22-30: 9/6 Cal Bike

 

Thursday May 30

Back Squat

5@65%

3×5@75%

Front Squat

4×5@65%

EMOM 10

1: 3-6 Strict Toes 2 Bar

2: 12/8 Cal. Row

 

Friday May 31

For Time

80 KB Swing 53/35

60 Box Jumps 24/20

40 Burpee Pull Up

20 Handstand Push Up

 

Saturday June 1

For Time

Buy In

800m Run

3 Rounds

20 Wall Balls (20#/14#)

20 DB Snatches (50#/35#)

Cash Out

600m Run

 

Sunday June 2

AMRAP 30

10-12 DB Seal Row

10-12 DB Floor Press

10-12 Half Kneeling Bottoms Up KB Press

1 min Front Plank

45 sec Side Plank

60 Double Unders

4L Sled Push (challenging load)

4L Suitcase Carry (per side)

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 13-19, 2019

Monday May 13

Back Squat

5@70%

5@80%

2@85%

3@90%

1@100%

Front Squat

5@65%

4@75%

4@80%

4@85%

 

Tuesday May 14

AMRAP 3

15 Power Clean 95/65

15 Burpee

rest 3

AMRAP 3

12 Power Clean 115/75

12 Burpee

rest 3

AMRAP 3

9 Power Clean 135/95

9 Burpee

rest 3

AMRAP 3

6 Power Clean 155/105

6 Burpee

 

Wednesday May 15

Partner WOD

3 Rounds For Time

200 M Row

400 M Run

600 M Row

 

Thursday May 16

Back Squat

4@70%

4@75%

4@80%

4@85%

Front Squat

5@60%

5@65%

2×5@70%

 

Friday May 17

5 Minute Easy Row/Bike

rest 1

AMRAP 6*add 2 reps each round

2 DB Snatch 50/35

2 Knee 2 Elbow

rest 2

EMOM 12

Min 1: 20-30 sec Seated Pike Up Hold

Min 2: 15-20 Sec/per side Side Plank

Min 3: 5 Seated Box Jumps to Ascending Height

 

Saturday May 18

EMOM 8

Alternate:

5-8 Ring Dips

5-8 Handstand Pushup

**Complete strict if able – complete with kip to scale

AMRAP 12

16 Wall Balls (20#/14#)

14 Pistols

12 Hand Release Pushups

200m Run

 

Sunday May 19

15 min NFT

10 Pendlay Rows (challenging weight but not too heavy for form breakdown)

8 Glute Ham Raises

2L Bear Crawl (1 forward / 1 reverse)

12 DB Pullovers (challenging weight but not too heavy for form breakdown)

R3

Tabata Double Unders

R3

Tabata Toes to Bar