Wod

Monday August 31, 2020

‘Marathon Monday’

For time (24 cap)
1000 Meter row
15 Snatches 135/95
25 Ring dips
800 Meter Run
25 Ring dips
15 Snatches 135/95
1000 Meter row

 

Weekly Overview

Mon: Chipper
Tues: 5RM Back squat + Handstand push up
Wed: Pull/bar muscle up Skill + 3 position clean + Jerk
Thurs: Bike + Row
Fri: Run + Kettlebell swing + Pull ups
Sat: Bike + Front squat + Box jump + Push jerk

 

Home WOD

AMRAP 30
1 Mile run
40 DB snatches (alternating arms)
50 Push ups

Saturday August 29, 2020

‘Rapid Round’

AMRAP 16
3 Clean and Jerks 135/95
6 Box jumps 24/20
9 Wall balls 20/14

Home WOD

AMRAP 16
10 DB Snatches
20 Step ups
300 Meter run

Friday August 28, 2020

‘Death Ride’

For time (18 cap)
3 rounds of
30/24 Calorie bike
20 Toes to bar
10 Front squats 155/105

Home WOD

AMRAP 18
600 Meter run
50 Sit ups
40 Squats

Thursday August 27, 2020

‘Run N Stuff’

0:00-6:00
800 Meter run
10 Burpees
Max effort sit ups I.R.T.
6:00-8:00
Rest 
8:00-14:00
800 Meter run
10 Burpees
Max effort sit ups I.R.T.
14:00-16:00
Rest 
16:00-20:00
400 Meter run
10 Sit ups
Max effort Burpees I.R.T.
20:00-22:00
Rest 
22:00-26:00
400 Meter run
10 Sit ups
Max effort Burpees I.R.T.

Wednesday August 26, 2020

 

‘Ninja Moves’

For time (16 cap)
500 Meter row
21 Handstand push ups
21 Pull ups
50 Double unders
500 Meter row
15 Handstand push ups
15 Pull ups
50 Double unders
500 Meter row
9 Handstand push ups
9 Pull ups
50 Double unders

Home WOD

For time
400 Meter run
21 Handstand push ups
21 DB Rows
50 Jump rope
400 Meter run
15 Handstand push ups
15 DB Rows
50 Jump rope
400 Meter run
9 Handstand push ups
9 DB Rows
50 Jump rope

 

Tuesday August 25, 2020

Strength

Heavy triple deadlift

‘Dead Last’

4 rounds of
2:30 on/ 2:00 off
6 Deadlifts at 85% of your 3RM
25/20 Calorie bike
Max effort Bar facing burpees I.R.T.
*The focus of the workout is not to get to the burpees every round but to perform perfect deadlifts every round.

 

Home WOD

AMRAP 15
10 Burpees
20 DB deadlifts

Monday August 24, 2020

‘Handstands & Snatches’

Skill work
Handstand hold/ walk practice

Every 2 minutes for 10 sets
3 position snatch
(Hip, below the knee, floor)

 

Weekly Overview

Due to poor air quality our workouts might look a little different (more strength focused over heavy breathing cardio) we will be monitoring the situation and making adjustments as necessary throughout week.

Mon: Skills and snatch work
Tues: Deadlifts + Bike + Burpees
Wed: Row + Handstand push ups + Pull ups + Double unders
Thurs: Run + Sit ups
Fri: Bike + Toes to bar + Front squats
Sat: Clean and Jerk + Box jump + Wall ball

Saturday August 22, 2020

‘Franly’

For time (10 cap)
12-9-6-3-6-9-12
Thrusters 95/65
Pull ups

Home WOD

AMRAP 10
10 DB single arm thrusters (5 on left/ 5 on right)
8 Burpees

Friday August 21, 2020

‘Hard Labor’

EMOM 15
4 Deadlifts 135/95
3 Hang power cleans 135/95
2 Push jerks 135/95

Home WOD

EMOM x15
5 Sit ups
6 Push ups
7 Squats

 

 

 

Thursday August 20, 2020

‘Power Hour’

30 rounds of
30 seconds on/ 30 seconds off
Bike

 

Home WOD

10 rounds of
30 seconds on/ 30 seconds off
Burpees
Rest 3
10 rounds of
30 seconds on/ 30 seconds off
Sit ups

 

Wednesday August 19, 2020

‘Reflection’

For time (21 cap)
35 Calorie row
35 Box jump overs 24/20
35 Dumbbell snatches 50/35
35 Wall balls 20/14
35 Ring dips
35 Wall balls 20/14
35 Dumbbell snatches 50/35
35 Box jump overs 24/20
35 Calorie row

 

Home WOD

For time
1 Mile run
100 Push ups
80 Squats
40 Dumbbell snatches
20 Step ups

Tuesday August 18, 2020

‘Trail Mix’

For time (15 cap)
4 rounds of
30 Double unders
15 Push press 115/75
300 Meter run
15 Toes to bar

Home WOD

AMRAP 15
30 Jump rope
20 Single arm dumbbell push press (alternating arms every 5 reps)
300 Meter run
20 Sit ups

Monday August 17, 2020

Strength

Heavy single hang squat clean in 20 minutes

‘Heat Wave’

AMRAP 8
2,4,6,8,10,12.. so on
Hang squat clean 115/75
Lateral bar over burpees

Weekly Overview

Mon: Hang squat clean + Burpee
Tues: Double unders + Push press + Run + Toes to bar
Wed: Row + Box jump + Dumbbell snatch + Wall ball + Ring dip
Thurs: Bike intervals
Fri: Deadlift + Hang clean +Jerk
Sat: Thruster + Pull ups

Home WOD

AMRAP 16
25 Squats with dumbbell
10 Burpees

Saturday August 15, 2020

‘Benched’

4 rounds of
1 minute at each station
Bench press 135/95
Box jumps 24/20
Sit ups
Wall balls 20/14
Rest

 

Home WOD

4 rounds of
1 minute at each station
Push ups
Step ups
Sit ups
Squats
Rest

Friday August 14, 2020

‘Hot Lava’

AMRAP 25
400 Meter run
30 Calorie row
20 Front rack lunges 95/65
10 Strict handstand push ups

Home WOD

AMRAP 20
600 Meter run
50 Lunges
40 Push ups

Thursday August 13, 2020

‘Bike the Plank’

EMOMx 20
M1: Bike
M2: Plank
M3: Bike
M4: Rest
*Score is total calories biked

Home WOD

EMOMx 20
M1: 200 meter run
M2: Plank
M3: 200 meter run
M4: Rest

Wednesday August 12, 2020

‘Frustrations’

EMOM 15
3 Power snatches 115/75
3 Overhead squats 115/75
15 Double unders

Home WOD

EMOM 15
10 DB snatches (alternating arms each rep)
5 Burpees

Tuesday August 11, 2020

‘Speed Date’

For time (14 cap)
10 Rounds
5 Strict Pull-up
7 Burpee
9 Kettlebell Swings 70/44
Home WOD
For time
10 rounds of
8 burpees
8 Kettlebell swings

Monday August 10, 2020

‘The Foundation’

0:00-10:00 
Heavy triple strict press
10:00-12:00
Rest
12:00-19:00
15 Strict presses @ 75% of heavy triple
10/8 Calorie bike
19:00-24:00
Rest
24:00-34:00
Heavy triple back squat
34:00-36:00
Rest
36:00-43:00
15 Back squats @ 80% of heavy triple
10/8 Calorie bike

 

Weekly Overview

Mon: Strength day
Tues: Pull ups + Burpee + kettlebell swings
Wed: Power snatch + overhead squat + double unders
Thurs: Bike + Plank
Fri: Run + row + lunge + handstand push ups
Sat: Bench press + box jump + sit ups + wall ball

 

Home WOD

AMRAP 5
10 Push ups
10 Squats

Rest 2 minutes
Run 1 mile
Rest 2 minutes

AMRAP 5
10 Push ups
10 Squats

 

Saturday August 8, 2020

Strength

Thruster
heavy triple in 15 minutes
*from the rack

‘Big Push’

4 rounds
2:30 on/ 2:00 off
6 Thrusters at 85% of the heavy triple
Max effort Row of Calorie I.R.T.
*from the rack

 

Home WOD

5 sets of
2 mins on/ 1 min off
200 Meter run
30 squats
Max effort burpees I.R.T.

Friday August 7, 2020

‘DevilBell’

AMRAP 12
6 Single arm devils press 50/35 (alternating arms each rep)
8 Toes to bar
10 Box jumps 24/20

 

 

Home WOD

AMRAP 12
6 Single arm devils press (alternating arms each rep)
8 V-ups
10 Step ups or lunges

Thursday August 6, 2020

‘Just Move’

Every 7 minutes for 35 minutes (5 sets)
400 Meter run
15 Sit ups
15/10 Calorie bike or 20/15 Calorie row

 

Home WOD

5 rounds of
2 minutes on/ 1 minute off
200 Meter run
10 Sit ups
Max effort burpees I.R.T.

Wednesday August 5, 2020

‘Mini Macho’

EMOM 15
3 Power cleans 165/110
3 Front squats 165/110
3 Push jerks 165/110

*Find a weight that allows you to complete the complex in 45 seconds or less. 

 

Home WOD

75 Dumbbell Thrusters (if using 1 DB alternate arms every 5 reps)
*Every minute on the minute starting at 0:00 preform 3 burpees

Tuesday August 4, 2020

‘Devil’s Tail’

For time (13 cap)
30/24 – 24/19 – 18/14
Bike calories
15-12-9
Deadlifts 225/155
Chest to bar pull ups

*Workout is preformed 30 calories (women do 24 cals) on the bike then 15 Deadlifts then 15 chest to bar pull ups.. then 24 calories (women do 19 cals) on the bike followed by 12 Deadlifts and so on..

Home WOD

AMRAP 12
50 Dumbbell deadlifts (alternating arms every 5 reps)
50 Dumbbell rows (alternating arms every 5 reps)
50 Sit ups

Monday August 3, 2020

‘A kick in the Monday’

For time (23 cap)
1000 Meter run
80 Wall balls 20/14
60 Overhead squats 75/55
40 Bar facing burpees
20 Handstand push ups

 

Weekly Overview

Mon: Chipper
Tues: Bike + deadlift + pull ups
Wed: Power cleans+front squat+ jerk
Thurs: Run+burpee+bike interval
Fri: Devils press+toes to bar+box jumps
Sat: Thruster 3rm then thruster+row

 

Home WOD

2 rounds of
1 mile run
100 squats

Saturday August 1, 2020

**This Sunday we will be closed, Mobility will resume next week**

‘Farm Work’

For time (20 cap)
2 rounds of
600 Meter run
15 Box jump overs 24/20
300 Meter double kettlebell farmer carry 70/44
15 Sit ups

 

Home WOD

For time
2 rounds of
1 mile run
50 Sit ups
50 squats