Monday-Friday , August 20-24, 2018

Warm-up
Top Mobility
Bottom Mobility
Run 200m
10 Bearsquat Push-ups
Run 200m
10 Jump Squats
Run 200m
15 Ring Rows
Run 200m
WOD
Three rounds for time of:
12 Muscle-ups or 30 Pull-ups and 30 Dips
75 squats

Tuesday
Warm-up
Top Mobility
Bottom Mobility
30 Double Unders
30 Sit-ups
30 Burpees
WOD
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Wednesday
Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
15 GHD Hip Extensions
x3
10 Jump Squats
10 Medicine Ball Cleans
10 Wall Balls
10 PVC Good Mornings
x3 w/ 95#
5 Deadlift
5 SDHP
5 Power Clean
WOD
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Thursday
Warm-up
Use Warm-up posted on board
WOD
Run 800m with Medicine Ball stopping every 100 yards to do 10 No Wall Wall Balls

Friday
Warm-up
Use Warm-up on board
WOD
“Helen”
3 Rounds
Run 400m
21 KBS
12 Pull-ups

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Mon-Fri, August 13-17, 2018

Warm-up
Top Mobility
Bottom Mobility
Run 200m
20 Squats
Run 200m
20 Walking Lunge
Run 200m
10 Jump Squats
10 Ninja Mobility
w/bar
15 Good Mornings
15 Deadlift
15 Power Clean
WOD
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 DeadliftsWarm-up

TUESDAY
Top Mobility
Bottom Mobility
Run 200m
20 Squats
Run 200m
20 Walking Lunge
Run 200m
10 Jump Squats
10 Ninja Mobility
w/bar
15 Good Mornings
15 Deadlift
15 Power Clean
WOD
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

WEDNESDAY
Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
x3
15 Squats
10 OHS
10 Push-ups
10 Steps Walking Lunge
WOD
“Gator”
Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups
Warm-up
Top Mobility
Bottom Mobility
WOD
Run 5k

THURSDAY
Warm-up
Top Mobility
Bottom Mobility
Run 200m
40 Mountain Climbers
20 Sit-ups
10 Burpees
Run 200m
10 Pull-ups
15 Toes to Bar
30 Double Unders
WOD
10 HSPU
20 CTB Pullups
30 T2B
40 Box Jumps
50 SDHP (65/95#)
60 Pushups
70 Double Unders
80 Situps

FRIDAY
Warm-up
Top Mobility
Bottom Mobility
Row 1000m
50 Sit-ups
15 Ring Rows
15 Bearsquat Push-ups
Row 1000m
WOD
“Bradley”
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Monday-Friday , February 26-March 2, 2018

Monday

Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb

 

Tuesday

4 rounds for time of:
30 GHD sit-ups.. SUB situps
30 hip extensions….SUB goodmornings
100-ft. handstand walk=SUB 100 plank shoulder touches OR 3 length bearcrawl

Wednesday

Complete as many rounds as possible in 20 minutes of:
5 snatches
5  pull-ups
5 push-ups

Men: 45 lb.
Women: 35 lb

Thursday

3 rounds for time of:
800-meter run
15 toes-to-bars
15 deadlifts

Men: 185 lb.
Women: 125 lb.

 

Friday

8 rounds for time of:
Run 400 meters
Rest 90 seconds

 

 

Monday-Friday, February 12-16,2018

Monday

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Men: 60-lb. dumbbell
Women: 40-lb. dumbbell

Scroll for scaling options.
Post rounds completed to comments.

Tuesday

Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Wednesday

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Thursday

Front squat 10-10-10-10-10 reps

Scroll for scaling options.
Post loads to comments.

Friday

5-4-3-2-1 reps for time of
Rope climbs, lying to standing
Clean and jerks

Increase weight on the clean and jerk each round.

Monday-Friday, January 29-February 2, 2018

Monday

12min AMRAP

20 Wall Balls

10 Jumping Lunges e/s

20 BFSU

Tuesday

4 Rounds for Time

10 Pull Ups
1 minute wall Sit
10 KB Snatch each side
40 DU
20 Second plank Hold

Wednesday

12min AMRAP

20 Box Jumps

20 Wall Balls

10 Jumping Lunges e/s

 

Thursday

4 Rounds for Time

800m Run
10 Pull Ups
20 Fr Rack Walking Lunges
15 Push Ups
20 Second handstand Hold

 

Friday

5 Rounds for Time EMOM 2 Burpees

15 Box Jumps
20 Butterfly Sit Ups
20 DU

 

 

Monday- Friday, January 22-26, 2018

MONDAY

15 minute AMRAP of:

Deadlifts (155lbs / 100lbs)
12 Push-ups
15 Box jumps (24″ / 20″)

TUESDAY

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WEDNESDAY

FOR TIME: 800m Run

30 Deadlifts 225/165

30 OTB Burpees

30 Squat Jumps

800m Run

*20min Time Cap

LII: 185/135.

LI: 600m runs okay. DL weight of choice. Step over bar. Air squats.

THURSDAY

Dynamic WARM UP

2 rounds:run 500 3 upward/downward dog. 10 touch downs. 10 arm swings over unders. 3 burpees. 3 re negade rows per arm at weight of choice. :60 double under practice.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos
EMOM for 10 minutes of:

5 Renegade Rows Per Arm 50/35

12 Double Unders

SUB 1:  40/25.

SUB 2:   Renegade row weight of choice. :20 Max DU or single unders.

FRIDAY

WARM UP

2 rounds: run 400 :30 arm circles forward and backward pinkies up. 10 PVC pass throughs. 10 pushup walk outs. 10 toe touches per leg. 5 BB clean and jerks.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


WOD

” Grace ”

For time:

30 Clean and Jerks 135/95

*8min Time Cap

sub 1:115/75.

sub 2: Barbell weight of choice.

 

 

 

Monday, January 15 – Friday 19, 2018

Warm up–run 4 minutes–12-7-5 of pvc thrusters,  push ups,  hollow rocks

WOD Complete 21-15-9 reps of the following 3 exercises for time

Wall Balls

Med Ball Slams

Weighted Sit Ups

 

Tuesday

Run minutes,  2 rounds 10 each of Russian kbs, goblet squats,  scissors

5 Rounds for Time EMOM 2 Burpees

45 KB Swings
20 Butterfly Sit Ups

 

Wednesday  run 800m , x2 of 12 each push ups,  step ups, speed skaters

Wod

12min AMRAP

20 Box Jumps

20 DU

20 Push Press

 

Thursday

Run 3 minutes,  x2 lengths lunges, 14 each step ups, paralette dips, kbs

WOD Complete 4 Rounds for Time

30 Air Squat
20 Box Jumps
Muscle Ups
HSPU

 

Friday run 3 minutes, x2 of 200 m farmer carry with kb, 14 lunges, 20 mtn climbers, 12 hollow rocks

5 Rounds for Time EMOM 2 Burpees

25 KB Swings
15 Box Jumps
10 Donkey Kicks

 

 

 

Monday- Friday, January 8-12,2018

Monday

Warm up…run 400m. Push ups.. med ball cleans…ring rows … squats

Complete 21-15-9 reps of the following 3 exercises for time

Ring Dips

KB Swings

Pull Ups

 

Tuesday warm up….run 3 minutes…step ups…ring riws.. med ball cleans…goid mornings…plank jacks

4 Rounds for Time

10 Shoulder to Overhead
20 Fr Rack Walking Lunges
15 Push Ups
20 KB Swings
20 Second Handstand Hold

 

Wednesday.. warm up.. jumpripe 2 minutes.. hop…skip.. broad jump.. bearcrawl…ring rows..stepups..pvc thrusters

4 Rounds for Time

800m Run
10 Pull Ups
1 minute hollow rocks
20 Fr Rack Walking Lunges
20 Wallballs

Thursday —warm up.. run 4 minutes…mtn climbers…step ups…puah ups.. hip thrusts

-12min AMRAP

10 Burpees

10 Jumping Lunges e/s

20 BFSU

 

FRIDAY –warm up… 3 minutes jumprope.. hop…skip. bearcrawl.. good mornings..med ball cleans.. mtb climbers

.-10 Min AMRAP

Deadlift (80% 1RM)

Run 400m

10 Medball Slams

20 BFSU

 

Daily extras

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