September 10-14, 2018 Monday-Friday

Monday
MMobility
100 Jumping Jacks
100 Double Unders
PVC Progression
Run 200m
10 Scorpion Stretch
10 Ninja Mobility
15 Squats
10 Jump Squats
Run 200m
WOD
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.obility

TUESDAY

Warm-up
Mobility
Run 200m
PVC Progression
x2 with PVC
10 OHS
10 Front Squat
10 Back Squat
Run 200m
x2 with bar
10 OHS
10 Front Squat
10 Back Squat
WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

WEDNESDAY
Warm-up
Mobility
Row 500m
PVC Progression
50 Double Unders
100-Your Age KBS
20 Wall Balls
20 Ball Slams
20 Knees to Elbows
WOD
Five rounds of:
3 Cleans
20 Burpees

THURSDAY
Warm-up
Mobility
Run 400m
PVC Progression
10 Ninja Mobility
2 Bearcrawl
10 Toes to Bar
10 Hindu Push-ups
10 No Wall Wall Balls
10 Burpee Broadjumps
WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (CalorWarm-up
Mobility
Run 800m
PVC Progression
10 Ninja Sit-ups
100-Your age Russian Swings
50 Hollow Rocks
20 Medicine Ball Cleans
1:30 Handstand Hold
15 Good Mornings
20 Ring Rows
25 Push-ups
WOD
4 Rounds For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards

Friday
Warm-up
Mobility
Run 800m
PVC Progression
10 Ninja Sit-ups
100-Your age Russian Swings
50 Hollow Rocks
20 Medicine Ball Cleans
1:30 Handstand Hold
15 Good Mornings
20 Ring Rows
25 Push-ups
WOD
4 Rounds For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards

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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

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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