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

 

 

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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

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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

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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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Monday -Friday, December 11, 2017

Monday

Warm up

Run 400

9-6-4

Ring rows

Wall balls

Man makers

RUN 400

WOD

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 pull-ups

 

Tuesday

Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Wednesday

WARM UP

RUN 400

50 DOUBLES-150 SINGLES

X3

12 EACH

MED BALL CLEANS

RING ROWS

BACK SQUAT

WOD

15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups

Thursday

Warm up

X2

Run 400/row 500

Bearcrawl

Hop

Skip

:45 handstand hold

step ups

 

WOD

5rounds of
25-meter handstand walk—50 plank shoulder touches OR 5 wall walks
50-meter walking lunge

Friday

WARM UP

Run 800

Hop skip btoad jump

Good mornings

Push ups

Pullups

Run 400

WOD

Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.

20 seconds work 10 seconds rest for 8 intervals each

Monday-Friday, December 4-8, 2017

RUN 400

10 Ninja Mobility
10 Russian Lunge/PS
100 Jumprope
x3 10 Bearsquat Push-ups
10 Ring Rows
10 Sit-ups
10 Wall Squats
Row 250m

“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

 

WARM.UP

RUN 400

15-12-9

PVC THRUSTERS

WALL BALLS

GOOD MORNINGS

 

WOD FOR TIME

100 jumping jacks

90 sit ups

80 squats

70 leg lifts

60 jumping jacks

50 sit ups

40 squats

30 leg lifts

20 jumping jacks

10 minutes run/walk/row

anat-of-goblet-squat

 

Run400/ row 500

15-12-9

Wall squats

Ring rows

Wall balls

 

WOD

AMRAP in 15 minutes

10 goblet squats

10 KBS

10 hollow rocks

 

 

Run 400 row 500

x2

12 each

Med ball cleans

Lunges

PVC thrusters

Ball slams

 

WOD

3 rounds for time of:
135-lb. clean and jerks, 10 reps
50 wall-ball shots, 20-lb. ball

 

 2015 (5:00-6:00)

Warm up

Run 400

9-6-4

Ring rows

Wall balls

Man makers

RUN 4001a

WOD

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 pull-ups