Monday, April 8- Friday, April 12, 2019

Monday

warm up
2 minutes double unders(x3 singles)
40 ball slams
40 abmat sit-ups
20 push-ups

strength/skill
turkish get up
3-3-3-3 (3 each arm) (beginner)
1-1-1-1 (1 each arm) (if you feel comfortable with technique)
(if you are new to the TGU go light and work on technique)
(if you are experienced with the TGU go heavy and find your 1RM)

WOD
5 rounds
15 hang power clean & jerk 115/85 (use 50% of 1 RM if less than rx’d weight)
400M Run

Core:
30 ghd sit-ups
30 k2e
30abmat
:30 sec plank each side

Tuesday

warm up
400 meter run
20 ball slams
20 squats
10 hindu push-ups

strength
rest

WOD
open workout 14.5
21-18-15-12-9-6-3
thrusters 95/65
burpees

Wednesday -Friday pick 3

3 rounds of:
Run 800
50 squats

#2
For time
100 burpees

#3
For time 4 rounds of
10 tuck jumps
10 sit ups
10 push ups

#4
AMRAP in 20 minutes
5 push ups
10 sit ups
15 squats

#5 for time
Run 1 mile
100 push ups
200 squats
Run 1 mile

Monday -Friday, March 18-22, 2019

Monday

warm up
Daily mobility
PVC complex
10 ninja mobility
200m run
200m run backward
then
AMRAP in 3
10 light Russian kbs
10 jumping lunges

WOD:

75 wall balls (20/14)
50 kbs (53/35) ( substitute med ball twists)
200m wall ball run
50 kbs ( substitute med ball twists)
75 wall balls

30 minute time cap

cool down:
jump rope

core:
rest…sleep

Tuesday

warm up
daily mobility
PVC complex
10 ninja mobility
400m run
X2
10 in place inch worms (no push-up)
10 PVC OHS
10 samson stretch + dislocate w/ PVC
10 wall squats

AMRAP in 7 minutes
7 OHS
7 TTB
7 push press
7 lateral jumping burpees

cool down:
400m run
PVC good mornings

core:
100 weighted abMat sit-ups

Wednesday

warm up
Daily mobility
PVC complex
10 ninja mobility
EMOM in 8 minutes
5 push ups
10 air squats
20 jumping jacks

row:
3 minute max effort row for calories

WOD:
AMRAP in 15 minutes
25 push-ups
50 goblet squats (70/50)
100m farmers walk (70/50)
200m run

cool down:
400m jog

core:
4 x 1 minute planks
30 second rest

Thursday

warm up
Daily mobility
PVC complex
10 ninja mobility
3 rounds
w/ empty bar or foam bar
8 good mornings
8 push jerks
12 jumping lunges
8 pull ups
12 ghd sit ups

strength:
find your 5rm press
weight MUST come off the floor!!!

WOD:
AMRAP 8 minutes
8 deadlifts (135/95)
8 push jerks (135/95)

cool down:
400m run
Foam roll Glutes and shoulders

core:
100 hollow rocks

Friday

warm up
Daily mobility
PVC complex
10 ninja mobility
3 rounds
100m run
10 Romanian deadlifts (empty bar)
10 ball slams

strength:
find your 5 rep max deadlift
reps must be touch and go

WOD:
AMRAP in 7 minutes
slam ball burpees (40/20)
aka slurpees

cool down:
800m run

core:
100 kb crunches each side

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

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:

9 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