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

 

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