Wod

Friday July 31, 2020

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

‘Mash Up’

For time (6 cap)
21-15-9
Wall balls 20/14
Toes to bar
*8 Bar facing Burpees between rounds of 21 and 15

Rest 5 minutes

For time (6 cap)
15-12-9
Front squats 135/95
Pull ups
*Or 9-6-3 Bar muscle ups 

 

Home WOD

AMRAP 6
12 Squats
8 Sit ups

Rest 3 minutes

AMRAP 6
10 Single arm dumbbell overhead squat (5 Left arm/ 5 Right arm)
15 Push ups

Thursday July 30, 2020

‘Bike & Row’

EMOM 30
M1: 15/10 Calorie bike
M2: 250/200 Meter Row
M3: Rest

 

Home WOD

8 Rounds of
400 Meter run
Rest 2 minutes

Wednesday July 29, 2020

‘Slow March’

For time (14 cap)
3 rounds of
80 Double unders
20 Hang power snatches 95/65
50′ back rack walking lunges 95/65

 

Home WOD

AMRAP 14
50 Jump rope
20 Dumbbell snatches (alternating arms each rep)
50′ lunge steps

Tuesday July 28, 2020

‘Chips and Dip’

AMRAP 11
6 Squat cleans 135/95
9 Ring dips
12 Kettlebell swings 70/44

Home WOD

AMRAP 20
12 Goblet squats
18 Push ups
12 Kettlebell swings

Monday July 27, 2020

Strength

Push press
Heavy triple in 15 minutes

 

‘Interval Weight Training V2’

4 rounds of
2:30 on/ 2 minutes off
10 Push press @80% of heavy triple
Max effort bike for calories I.R.T.

 

Home WOD

AMRAP 15
30 Dumbbell push press (alternating arms every 5 reps)
400 Meter run

 

Weekly Overview 

We start the week off with the push press version of our interval weight training.  Tuesday will be squat cleans, ring dips and kettlebell swings.  Wednesday will have some hang snatches and lunges.  Thursday we’ll do some biking and rowing intervals.  Friday we have a mash up of two short workouts with a rest in between, the first one has wall balls and toes to bar and second one is front squats and pull ups.  Saturday will have some running, farmers carries, box jumps and sit ups.

Saturday July 25, 2020

‘Evenly’

AMRAP 4
8 Burpees
16 Toes to bar

Rest 2 minutes

AMRAP 4
16 DB snatches 50/35 (alternating arms each rep)
32 Wall balls 20/14

Rest 2 minutes

AMRAP 8
8 Burpees
8 Toes to bar
8 Dumbbell snatches 50/35
8 Wall balls 20/14

Home WOD

AMRAP 16
8 Burpees
16 Dumbbell snatches (alternating arms each rep)
32 Squats

Friday July 24, 2020

‘Slow Climb’

AMRAP 25
400 Meter run
15 Clean and Jerks

Guys: 95-115-135-155-175-195-215
Ladies: 65-75-95-105-115-125-135

 

Home WOD

5 rounds of
400 meter runs
25 Kettlebell swings

Thursday July 23, 2020

‘2k Time’

3 rounds of
2000/1700 meter row
Rest 4 minutes

 

Home WOD 

Every 10 minutes run 1 mile for 30 minutes

Wednesday July 22, 2020

‘Up and Over’

For time (13 cap)
5 rounds of
6 Burpee box jump overs 30/24
9 Hang power cleans 75/55
12 Thrusters 75/55

 

 

Home WOD

For time
5 rounds of
10 Burpees
20 Single arm DB thrusters

Tuesday July 21, 2020

‘Unfollow’

AMRAP 16
50 Double unders
21 Deadlifts 205/135
50 Double unders
18 Handstand push ups
50 Double unders
15 Pull ups

Home WOD

AMRAP 18
50 Double unders
50 Push ups
50 Single arm deadlifts (alternating arms every 5 reps)

Monday July 20, 2020

Strength

Front squat
Heavy triple in 15 minutes

 

‘Interval Weight Training’

4 rounds of
3 minutes on/ 2 minutes
7 Front squats @85% of heavy triple
Max effort row for meters I.R.T.

 

Home WOD

AMRAP 15
30 Squats
400 Meter run

 

Weekly Overview 

Monday starts with some heavy squats.  Tuesday we have an upper body pump with some jump rope, pull ups, handstand push ups and deadlifts.  Wednesday will have some light thrusters and burpee box jumps.  Thursday is the last day of our rowing progressions with 2000 meter intervals.  Friday will have some short runs and clean and jerks that start light and get heavier each round.  Saturday will have some dumbbell snatches and wall balls with some short work and rest intervals.

Saturday July 18, 2020

‘Cement Mixer’

4 rounds of
4 minutes on/2 minutes off
400 Meter run
15 Wall balls 20/14
9 Box jumps 24/20
Max effort Kettlebell swings 53/35 I.R.T.
*Score is total kettlebell swings 

 

Home WOD

AMRAP 20
20 Goblet squats
400 Meter run
20 Kettlebell swings
400 Meter run
20 Step ups
400 Meter run

Friday July 17, 2020

‘Pop Tart’

AMRAP 16
30 Burpees
30 Squat snatches 75/55
20 Burpees
20 Squat snatches 95/65
10 Burpees
10 Squat snatches 135/95
5 Burpees
Max effort squat snatches 155/105 I.R.T.

Home WOD

AMRAP 12
20 Single arm DB snatch (alternating arms each rep)
15 Burpees

Thursday July 16, 2020

‘The 1000’s’

5 rounds of
1000 Meter row
Rest 3 minutes 

Home WOD

4 rounds of
800 Meter run (about 3 minutes)
Rest 2 minutes

 

Wednesday July 15, 2020

Strength

Push Jerk
3-3-3-3-3
*from the rack

‘Noodle Arms’

AMRAP 9
25 Push jerks 95/65
25 Pull ups
*From the floor

Home WOD

5 Rounds of
AMRAP 2
10 Push press or single arm DB push press (5L arm/ 5R arm)
10 Pull ups or 10 DB rows (5L arm/5R arms)
10 Burpees or 10/8 cal assault bike

Rest 1 minute between sets

Tuesday July 14, 2020

‘Stabilizer’

AMRAP 15
15 Front squats 115/75
300 Meter run
15 Toes to bar

Home WOD

AMRAP 15
20 Goblet squats
40 Jump rope
20 V-ups

Monday July 13, 2020

‘Sailor’

For time (13 cap)
21 Bench press 135/95
250 Meter row
15 Bench press 135/95
500 Meter row
9 Bench press 135/95
750 Meter row

 

Home WOD

AMRAP 16
200 Meter run
30 Push ups

 

Weekly Overview 

Monday starts off with some bench press.  Tuesday will have toes to bar, front squats and some running.  Wednesday will have push jerks for strength followed by a short push jerk and pull up workout.  Thursday we’ll continue with the rowing progressions with 5×1000 meters with 3 minutes rest. Friday we have some squat snatch and burpees.  Saturday we end the week with some wall balls, box jumps and kettlebell swings.

Saturday July 11, 2020

‘Chicken Thighs’

AMRAP 12
10 Thrusters 95/65
200 Meter run
40 Double unders

Home WOD

10 Single arm DB thrusters (5 on left arm/ 5 on right arm)
200 Meter run
40 Jump rope

Friday July 10, 2020

‘Steel Work’

AMRAP 7
20 Back squats 165/110
20 Back squats 185/125
I.R.T. Back squats 215/145

Rest 3 minutes 

AMRAP 7
20 Strict press 95/65
20 Strict press 115/75
I.R.T. strict press 135/95

Rest 3 minutes 

AMRAP 7
20 Power cleans 135/95
20 Power cleans 165/110
I.R.T. power cleans 185/125

 

 

Home WOD

For time
25 Burpees
100 Single arm DB strict press (alternating every 5 reps)
100 Sit ups
100 Push ups
100 DB Snatches
25 Burpees

Thursday July 9, 2020

‘750’s’

6 Rounds of
750/600 meter row
Rest 2:30

 

 

 

Home WOD

6 rounds of
40 Mountain climbers
20 Push ups
10 sit ups

Wednesday July 8, 2020

‘Marathoner’

For time (no cap)
3 rounds of
20 Burpee pull ups
1000 Meter Run

*Today’s workout has been slightly modified, Kettlebell swings has been switched out for some running to let the posterior chain recover.

 

Home WOD

For time
3 rounds
1000 Meter run (run should last about 5-6mins)
30 Burpees

 

 

Tuesday July 7, 2020

‘Movers’

For time
3 rounds of (16 cap)
40 Wall balls 20/14
20 Box jump overs 24/20
10 Deadlifts 275/185

 

 

Home WOD

For time
3 rounds
60 Squats
30 Step ups
15 Push ups

Monday July 6, 2020

Weightlifting

Power snatch
3-3-3-3-3
*touch and go

‘Ronda’

For time (16 cap)
21-18-15-12-9
Row
Snatch 75/55

 

Home WOD

For time
40-30-20-10
Dumbbell snatch (alternating arms)
*200 Meter runs between rounds

 

Weekly Overview

Monday we start off with rowing and snatching.  Tuesday we’ll have wall balls, box jumps and deadlifts. Wednesday will see burpee pull ups and some kettlebell swings.  Thursday we continue our rowing progressions, this week is 6 rounds of  750M with 2:30 rest.  Friday is a strength day with some squats and strict press.  Saturday will be some double unders, thrusters and running.

Saturday July 4, 2020

‘Jack’

AMRAP 20
10 Push press 115/80
10 Kettlebell swings 53/35
10 Box jumps 24/20

 

 

Home WOD

AMRAP 15
10 Single arm push press
10 Kettlebell swings
10 step ups

Friday July 3, 2020

‘Freedom’

AMRAP 13
1 power clean 225/155#
7 bar facing burpees
7 pull ups
6 wall balls 20/14

 

 

 

Home WOD

AMRAP 13
10 Squats
8 Single arm DB power cleans
10 Lunges
8 Single arm DB power cleans

Thursday July 2, 2020

Midline

Every 90 seconds for 3 sets
10 Second hollow hold
10 V-ups
10 Jack Knives
10 Second hollow hold

‘500 hundo’

8 Rounds of
500/400 Meter row
Rest 2 minutes

 

 

Home workout 

10 Rounds
10 sit ups
10 push ups
Rest 1 minute 

Wednesday July 1, 2020

Strength

Back Squat
Build to heavy triple for the day.

‘Back to Back’

For time (18 cap)
15 Back squat at 85% of your heavy triple weight
1 Mile run
15 Back squats

Home WOD

For time
1 mile run
100 Burpees
1 mile run