Wod

Saturday February 27, 2021

‘7 Up’

For time (20 cap)
7 rounds of:
10 Hang power cleans 75/55
10 Box jumps 24/20
10 Strict press 75/55
10 Lateral bar over burpees

Friday February 26, 2021

Gymnastics

Every 90 Seconds for 7 sets
3 weighted pull ups/ Strict pull ups

‘Ninjitsu’

AMRAP 13
80 Double unders
60 Kettlebell swings 53/35
40 Goblet squats 53/35
20 Toes to bar

Thursday February 25, 2021

‘Step Master’

EMOM 30
M1: 15/10 Calorie row
M2: 15 Sit ups
M3: 10 Step ups 20″

Wednesday February 24, 2021

Weightlifting

Every 90 seconds for 8 sets
1 Power clean + 2 Push press

‘Battle Troy’

7 rounds of: 1:30 on/ 1:00 off
7 Power clean & Push press 95/65
Max effort Bike for calorie I.R.T.

Tuesday February 23, 2021

Weightlifting

Every 90 seconds for 10 sets
1 Power snatch + 2 Overheads Squats

‘Topper’

For time (15 cap)
3 Rounds of
18 Wall balls 20/14
9 Burpee pull ups
18 Overhead squats 75/55

Monday February 22, 2021

Strength

Every 2 minutes for 7 sets
5 Bench press (Tempo 3 count down, 3 count pause on chest)

‘The Gun Show’

AMRAP 11
15 Bench press @ 50% of above
12 Dumbbell Deadlifts 50/35
9 Dumbbell hang cleans 50/35

Weekly Overview 

TUES: Wall ball + Burpee pull up + Overhead squat
WED: Clean + Push press + Bike
THURS: Row + Sit ups + Step ups
FRI: Double unders + Kettlebell swings + Squat + Toes to bar
SAT: Deadlift + Ring dip

Saturday February 20, 2021

Weightlifting

Every 90 seconds for 7 sets
3 power cleans (touch & go)

‘Minute this, minute that’

4 Rounds of
1 Minute at each station
Row for calories
Sit ups
Power cleans @ 60-70% of above
Pistols
Rest

Friday February 19, 2021

‘Rope A Dope’

AMRAP 18
4/3 Rope climbs 15′
8 Kettlebell Thrusters 53/35
12 Ring dips

Thursday February 18, 2021

‘3 minute crunch’

Every 3 minutes for 10 sets
25/18 calorie row or 30/24 calorie bike
8 Burpees

Wednesday February 17, 2021

Strength

Every 90 seconds for 7 sets
5 Good mornings (focusing on a slow decent)

‘The Pull’

AMRAP 3
30 Deadlifts 135/95
15 Pull ups
Rest 2 Minutes
AMRAP 3
20 Deadlifts 185/125
12 Chest to bar pull ups
Rest 2 Minutes
AMRAP 3
10 Deadlifts 205/145
9 Bar muscle ups

Tuesday February 16, 2021

‘Big 2’

For time (12 cap)
2 rounds of:
100 Double unders
50 Push jerks 95/65
25 Toes to bar

Monday February 15, 2021

Strength

Every 90 seconds for 7 sets
3 Tempo Front squats (3 count down, 3 count pause)

‘Quarter Time’

AMRAP 10
50 Box jumps 24/20
25/18 Calorie bike
50 Front squats 75/55

Weekly Overview

TUES: Double unders + Push jerk + Toes to bar
WED: Deadlifts + Pull ups
THURS: Row/ Bike + Burpee
FRI: Rope climb + Thruster + Ring dip
SAT: Bench press + Row

Saturday February 13, 2021

**This Saturday we’ll be having our coach’s prep + movement course, this is open to anyone looking to improve their movement or to learn more about coaching movement.  It’s from 9:30-11AM!**

Friday February 12, 2021

**This Saturday we’ll be having our coach’s prep + movement course, this is open to anyone looking to improve their movement or to learn more about coaching movement.  It’s from 9:30-11AM!**

‘5 Shots’

Every 4 minutes for 5 sets
8 Power cleans 95/65 
12 Toes to bar 
16 Front rack lunges 95/65
20 Double unders

 

Thursday February 11, 2021

**This Saturday we’ll be having our coach’s prep + movement course, this is open to anyone looking to improve their movement or to learn more about coaching movement.  It’s from 9:30-11AM!**

‘Bike-leks’

15 rounds of 
30 seconds hard effort 
90 seconds easy spin
Bike

 

Wednesday February 10, 2021

**This Saturday we’ll be having our coach’s prep + movement course, this is open to anyone looking to improve their movement or to learn more about coaching movement.  It’s from 9:30-11AM!**

Weightlifting

Every 90 seconds for 10 sets 
1-2 Squat cleans

‘Nine at a Time’

3 sets of:
AMRAP 4
9 Squat cleans at 55% of above 
9 Burpee box jumps 24/20
Rest 2 minutes 
*increase load every set.

Tuesday February 9, 2021

**This Saturday we’ll be having our coach’s prep + movement course, this is open to anyone looking to improve their movement or to learn more about coaching movement.  It’s from 9:30-11AM!**

Weightlifting  

Every 90 minutes for 7 sets
3 tempo Push press (3 countdown, 3 count pause) 

‘Upper Playground’

AMRAP 13
16 Dumbbell push press 50/35 (with two dumbbells)
8/6 Strict pull ups

Monday February 8, 2021

**This Saturday we’ll be having our coach’s prep + movement course, this is open to anyone looking to improve their movement or to learn more about coaching movement.  It’s from 9:30-11AM!**

‘Across The Pacific’

For time (22 cap)
1500/1250 Meter row
40 Kettlebell swings 53/35 
40 Wall balls 20/14 
1000/850 Meter row 
30 Kettlebell swings 53/35
30 Wall balls 20/14
500/400 Meter row
20 Kettlebell swings 53/35
20 Wall balls 20/14

Weekly Overview

TUES: Dumbbell press + Strict pull up
WED: Squat clean + Burpee box jump
THURS: Bike fartleks
FRI: Power clean + Lunges + Toes to bar + Double under
SAT:  CLOSED FOR COACH”S PREP + MOVEMENT COURSE

Saturday February 6, 2021

‘Roadstir’

AMRAP 18
30/24 Calorie bike
12 Single arm dumbbell squat snatch 50/35 (alternating arms each rep)
30 Single dumbbell step ups 20/24 (50/35)
12 Single arm dumbbell squat snatch 50/35 (alternating arms each rep)

 

Friday February 5, 2021

Strength

Every 90 seconds for 7 sets
1-2 Hang power clean

‘Hang Nail’

AMRAP 15
7 Hang power cleans 135/95
9 Toes to bar 
11 Lateral bar over burpees

 

Thursday February 4, 2021

‘Aerobic Builder’

5 round of 
4 minutes on/ 1 minute off
1000/850 meter row

Wednesday February 3, 2021

Strength

Every 90 seconds for 7 sets 
2 Deadlifts (3 count pause at top, 3 countdown)

‘Dream Chaser’

Every 3 minutes for 5 sets 
20 Wall balls 20/14
8 Deadlifts at 80-85% of tempo double 

 

Tuesday February 2, 2021

Strength 

Every 2 minutes for 7 sets
2 tempo Strict press (3 countdown, 3 count pause) 

‘Popeye’

AMRAP 12
20 Single arm dumbbell strict press 35/25 (alternate every 5 reps)
40 Double unders
20 Ring push ups

 

Monday February 1, 2021

‘Set Sail’

For time (20 cap)
4 rounds of:
30/24 Calorie row
15 Thrusters 75/55
3/2 Rope climbs 15′

Weekly Overview

TUES: Strict press + Ring push ups + Double unders
WED: Deadlift + Wall ball
THURS: Rowing Intervals
FRI: Hang clean + Toes to bar + Burpees
SAT: Dumbbell Squat snatch + Bike