Workout of the Day: 10/22/18 - 10/28/18

Join us this Saturday for our annual gym Halloween fun-fest:

  • Pumpkin Partner workout at 8am & 9am

  • Pumpkin carving at 10:30am (friends & family welcome)

  • Trick-or-treating from 12-2 (Phinney & Greenwood businesses participate in trick-or-treating from 12-3)

MON 10/22

A. 4 Sets:

Close Grip Bench Press x 8-8-5-5

(spot partner)

Bent Over DB Row x 5-8/arm (1 sec pause at chest)

(Rest 90 sec)

B. 3 Rounds of:

3 min AMRAP:

12 Alt DB Snatch (alt. arms NTE 50/35lbs)

12 Hand Release Push-up

12 Box Jumps (24/20")

(Rest 1 min b/w sets)

*pick up where you left off each round to complete full rounds + reps

TUE 10/23

A. Front Squat x 8-6-4

(Rest 90-120 sec b/w sets)

B. Partner Workout

4 Rounds for time (each partner):

5 C2B Pull-up

10 DB Reverse Lunge (alt leg 5/leg - mod load)

250/200m Row

*partners alternate full rounds

WED 10/24

A. Take 18 min to cycle [max 4 sets]:

BO Barbell Row x 8-10 (w/ 1 sec pause at torso)

Handstand Push-up Practice x 30 sec

KB Good Morning x 8-12

Assault bike x 20 sec @ high effort

*rest as needed b/w activities

B. For time:

21-15-9

KB swing (53/35#)

Burpee

THU 10/25

A. Turkish Get-up: 10 min. to build to a challenging single rep on each arm

B. 20 min AMRAP:

200m Farmer Carry (53/35#)

20 Sit-ups

16 KB Goblet Box Step-up (8/leg)

12 Toes to Bar

FRI 10/26

A. Back Squat x 6-6-4-4

(rest 2 min b/w sets)

B. 4 Rounds:

30 sec - Wall Ball (20/14#)

30 sec - Rest

30 sec - DB Renegade Row

30 sec - Rest

30 sec - Hollow hold

30 sec - Rest

30 sec - Row (cals)

30 sec - Rest

*4 scores: total WBs, total RRs, total HH secs, total row cals

SAT 10/27

PARTNER PUMPKIN WOD!!!! (You are strongly encouraged to wear costumes or other Halloween flair :) )

SUN 10/28

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 10/15/18 - 10/21/18

MON 10/15

A. Back Squat x 7-5-5-3-3

(rest 2 min b/w sets)

B. PARTNER WOD!

For Time:

P1: Run 400m (79th st)

P2: 30 Wall Balls (20/14#)

P1: Run 300m (78th st)

P2: 20 Wall Balls

P1: Run 200m (75th st)

P2: 10 Wall Balls

*Partners start on opposite tasks and work at the same time; once both partners are done with their respective task, switch stations.

TUE 10/16

A. Partner WOD!

30 min AMRAP:

100/80 Cal Row

50 Squat Thrust Lateral Box Step Over (24/20")

800m Farmer's Walk (53/35# per hand)

20 Synchro Burpees

*Divide work as desired, one partner working at a time.

WED 10/17

A. Strict Press - build to a tough set of 8 in max 10 minutes

*Then drop to 85% and complete 3 sets of 4 reps

B. 12 min AMRAP:

6 Pull-up

10 Hand Release Push-up

16 DB Snatch (8/arm)

THU 10/18

A. Hang Power Clean - build to a tough set of 5 in 12 mins

*If reach heavy 5 with time remaining, drop to 85% and complete 3 reps EMOM for remaining time

B. 3 Rounds for Reps+Cals:

60 sec - Double Unders

30 sec - Rest

60 sec - Sit-ups

30 sec - Rest

60 sec - Row for Cals

30 sec - Rest

FRI 10/19

A. 3 Sets:

Romanian Deadlift x 8-6-6

Ring Dip x 4-3-2

(Rest 2 min)

B. 4 Rounds for Time:

Run 300m (78th st)

12 Toes to Bar

12 Goblet Squats (53/35#)

SAT 10/20

Saturday surprise!

SUN 10/21

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 10/8/18 - 10/14/18

MON 10/8

A. EMOM x 8 mins:

Power Clean x 3

B. For cals + reps:

2 min - DB Power Clean Manmaker (mod wt)

1 min - Rest

2 min - Row for Cals

1 min - Rest

2 min - Bear Crawl [1 length of gym = 1 rep]

1 min - Rest

2 min - Row for Cals

TUE 10/9

A. EMOM x 5 min:

Strict Press x 3

(Rest 2 min)

B. EMOM x 5 min:

Shoulder to Overhead x 2

C. 3 Rounds for time:

10 Push Press (~70-80% of today's best S2O, NTE 115/75#)

12 Toes to Bar

300m Run (78th st)

WED 10/10

A. Take 15 min to cycle:

Goblet Russian Box Step-up x 10/leg

Single arm OH Carry x 2 lengths/arm

Side Plank Rotations (elbow) x 12/side

Bike or Row x 20 sec @ high effort

B. "Annie"

50-40-30-20-10

Double Unders

Sit-ups

(15 min time cap)

*Last completed 04/16/18

THU 10/11

A. 20 Rounds for Time:

5 Wall Ball (20/14#)

3 Box Jump Over (24/20", step down)

1 Burpee Pull-up


FRI 10/12

A. 4 Sets:

Deadlift TnG x 9-7-5-5

Side Plank Rotations x 8-12/arm

(Rest 2 min)

B. 3 Rounds for Time:

20 DB Snatch (alt arms, NTE 50/35#)

200m Single arm Farmer's Carry (Switch arms every 50m)

SAT 10/13

Saturday surprise!

SUN 10/14

No SUNDAY STRETCH today :(

Workout of the Day: 10/1/18 - 10/7/18

MON 10/1

A. Front Squat x 6-6-4-4

(rest 2 min b/w sets)

B. "Fran"

For time:

21-15-9

Thruster (~60-70% of max, NTE 95/65#)

Pullup

*Post time, barbell weight, pullup scale

TUE 10/2

A. 15 min to build to:

Close Grip Bench Press x 8

*DB Renegade Row x 8/side b/w each set of CGBP [max 4 sets of RR]

(Rest as needed)

B. 3 Sets for Reps + Cals:

60 sec - Row

60 sec - Double Under

(Rest/walk 2 min)

WED 10/3

A. 30 min AMRAP:

400m Run (78th st) or Row

10 Burpee to Plate

20 Plate Russian Twist (10/side) (25/15#)

10 Toes to Bar

THU 10/4

A. Deadlift TnG x 7-7-4-4-4

(rest 2 min)

B. Partner Workout

12 min AMRAP:

60 KB Swings (53/35#)

40 Box Jump (Step Down, 24/20")

20 Partner Medball Sit-ups (20/14#)

*One partner works at a time; split reps as desired.

FRI 10/5

A. Strict Press x 5-5-5-5

(rest 2 min)

B. Partner Workout

8 Rounds for time (4/partner):

10 Sumo Deadlift High-pull (~50-60% max power clean, NTE 95/65#)

15 Wallball (20/14#)

15/10 Cal Row

*Switch partners at end of each full round.

SAT 10/6

Saturday surprise!

SUN 10/7

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 9/24/18 - 9/30/18

MON 9/24

A. Strict Press x 3-2-2-1

(rest 2 min b/w sets)

B. 20 min AMRAP:

16 Single arm DB Push-Press (8/arm, NTE 50/35#)

400m Run (79th st)

20 sec Side Plank per side

10m Bear Crawl (Forward & Backward)

TUE 9/25

A. Back Squat x 8-5-5-3-3

(rest 2 min b/w sets)

B. 4 rounds for time:

15 KB Swings (NTE 53/35#)

10 Goblet Squat

5 Burpee over KB

WED 9/26

A. 10 min EMOM: Power Clean + Hang Power Clean

B. 4 Rounds for Cals + Reps:

60 sec - Row (cals)

60 sec - Double Under

60 sec - MB Sit-up (20/14#)

60 sec - Rest

THU 9/27

A. 3 Sets:

Strict Pull-up x 3-2-1

(Rest as needed)

Handstand Practice, choice of:

- Inverted HSPU (feet/knees on box) x AMRAP-2

- Wall Walks x 1 min

- Donkey Kick-ups Against Wall Practice x 1 min

- Negative HSPU x 1-3

- Strict HSPU x AMRAP-1

(Rest 90 sec)

B. 3 Rounds for Total Reps:

3 min AMRAP...

5 Pull-ups

10 DB/KB Box Step-up (5/leg, mod wt)

20 Mountain Climbers

(Rest 1 minute b/w sets)

*Start each set back at top

FRI 9/28

A. 3 Sets:

Sumo Deadlift @ 30x1 x 4-4-2

Single- arm DB Strict Press x 4-6/arm

(Rest 90-120 sec)

B. Partner Workout

20 min AMRAP:

80 Cal Row (divide cals as desired)

40 Burpee DB Deadlift (Mod wt, Switch every 10 reps)

800m Run (72nd st, both partners run together)

SAT 9/29

Saturday Surprise

SUN 9/30

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 9/17/18 - 9/23/18

MON 9/17

A. 15 min to build to: Close Grip Bench Press x 1 rep @30x0*

*Record weight for 1-rep at tempo on whiteboard

B. Powell Raise @10% best CGBP x AMRAP set per arm

*Record RIGHT arm reps /LEFT arm reps on white board

**Last tested both BP & PR on 01/23/18

C. For time:*

15-12-9

Power Clean (~60-70% of multi-rep max, NTE 115/75#)

Burpee

*Record time & weight to white board

TUE 9/18

A. 16 min to cycle [max 4 rds]:

Supinated Bent-Over Barbell Row x 4-6 (w/ 2 sec pause at chest)

Seated DB Strict Press x 6-8

Ring Row x 6-10

Handstand Practice x 30-60 sec

*Rest as needed b/w activities

B. Partner Workout!

2000m Row

*Switch partners every 500m

[note time for 2k]

+

600-800m Cool Down Jog [not for time]

WED 9/19

A. 18 min to cycle [max 4 sets]:

Russian KB Swings x 12-20

Front Rack Barbell Reverse Lunge x 10-16 (alt legs, 5-8/leg)

Box Hamstring Curl x 8-12 w/ 1 sec hold at top

Assault bike x 20 sec for max cals

*Rest as needed b/w activities

B. 10 min AMRAP:

300m Run (78th st)

12 Toes to Bar

THU 9/20

A. 3 sets:

Bar Dip @ 30x1 x 4-3-2

Kneeling Torso Row x 4-8/arm

(Rest 90-120 sec)

B. 4 Rounds of:

In 2 min complete...

16 Alt DB Snatch (10/arm, NTE 50/35#)

Row for Cals in remaining time

[Rest/walk 2 min b/w rounds]

*score = total cals

FRI 9/21

A. 12 min to build: Front Squat x 8

*max 4 sets following warm-up

B. 4 Rounds:

30 sec - wallball (20/14#)

30 sec - rest

30 sec - Double unders

30 sec - rest

30 sec - Row/AB for cals

30 sec - rest

SAT 9/22

Saturday surprise!

SUN 9/23

SUNDAY STRETCH @ 1Oam or rest.

Workout of the Day: 9/10/18 - 9/17/18

MON 9/10

A. Romanian Deadlift x 8-8-5-5

(rest 2 min)

 

B. For reps:

2 min - Double Unders

1 min - Rest

2 min - KB Swings (NTE 53/35#)

1 min - Rest

2 min - Lateral box step overs

1 min - Rest

2 min - Assault Bike cals

 

TUE 9/11

A. 9/11 Tribute WOD

For time: [option to do as individual or partner workout]

2001m Run or Row

11 High Box Jumps (30″/24″)

11 DB Thrusters (50/35#)

11 Burpee Pull-ups

11 DB Power Cleans (50/35#)

11 Handstand Push-ups / Seated DB Press

11 Heavy Kettlebell Swings (70/53#)

11 Toes-to-Bar

11 DB Burpee Deadlifts

11 DB Push Jerk

2001m Row or Run

***If athletes begin the WOD with a Row, they finish with a Run and vice versa.

 

WED 9/12

A. Back Squat x 6-6-4-4

(rest 2 min)

 

B. Partner Workout

15 min AMRAP:

20 Wallball (20/14#) [partner holds plate overhead - 45/25#]

20 Burpees over MB [partner holds a forearm plank]

400m MB Run [together]

 

THU 9/13

A. Power Clean - 10 minutes to build to a challenging set of 5

 

B. 10 min AMRAP:

200m Run (75th st)

7 Hang Power Cleans (~70-80% of today's best, NTE 135/85#)

 

FRI 9/14

A. Shoulder to Overhead x 5-5-3-3

(Rest 2 min b/w sets)

 

B. For time:

15-12-9

Shoulder to Overhead (~70-80% of today's best, NTE 135/85#)

Pull-up

*30 sec hollow hold after each rd

 

SAT 9/15

Saturday surprise!

 

SUN 9/16

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 9/3/18 - 9/9/18

MON 9/3

CLOSED. Have a fantastic Labor Day!

 

TUE 9/4

A. EMOM x 10 min:

Power Clean x 2 (TnG as able)

 

B. "Kettleburp"

For Time:

30-20-10

KB Swings (53/35#)

Burpees

*Compare score to 02/02/18 and/or 09/28/17

 

WED 9/5

A. Front Squat x 8-6-4

(rest 2 min)

 

B. Partner Workout

15 min AMRAP:

Row 200m

20 Side Plank Rotation (10/side)

200m Run (75th st)

12 Goblet Squat (NTE 53/35#)

*P1 starts on row, P2 starts on side plank rotations; when each person is done, move to next station in order.

**Score: Full rounds completed as a team.

 

THU 9/6

A. 4 Sets:

Close Grip Bench Press x 4-4-4-2

(spot partner)

DB/KB Bent Over Row x 4-6/arm (2 sec pause at chest)

(Rest 90 sec)

 

B. 10 min. AMRAP:

10 V-ups

20 Single-arm DB Push Press (10/arm, NTE 50/35#)

10 Box Jump (step down, 24/20")

 

FRI 9/7

A. 4 sets:

Sumo Deadlift @ 30x1 x 3-5

(rest 2 min b/w sets)

 

B. 3 Rounds for time:

10 Sumo Deadlift High-pulls (~40-50% of today's best, NTE 95/65#)

200m Single arm Farmer's Carry (NTE 53/35#)

60 sec Forearm Plank

 

SAT 9/8

Saturday surprise!

 

SUN 9/9

No SUNDAY STRETCH today.

Workout of the Day: 8/27/17 - 9/2/18

MON 8/27

A. Front Squat x 8-6-4-8

(Rest 2 min b/w sets)

 

B. 10 min AMRAP:

2, 4, 6, 8, 10....

Goblet Squat (NTE 53/35#)

Toes to Bar

 

TUE 8/28

A. Push Press x 7-5-5-3

*Thoracic Rotation x 5/side after each set

(Rest 90-120 sec)

 

B. 4 Rounds of:

30 sec - DB Power Clean to Overhead (mod wt, NTE 50/35#)

30 sec - Rest

30 sec - Double Unders

30 sec - Rest

30 sec - Row for Cals

30 sec - Rest

 

WED 8/29

A. 4 Sets:

Deadlift x 5-5-3-3

Side Plank Rotation x 8-10/side

(Rest 2 min)

 

B. Partner Workout!

For time:

10-8-6-4-2

Deadlift ( ~60-70% of today's best 3, NTE 225/155#)

Burpee over Bar

*Alternate full rounds with a partner

 

THU 8/30

A. Take 18 minutes to cycle [max 4 sets]:

Single arm DB Press x 6-10/arm

Russian KB Swing x 12-20

Handstand Practice x 1 min

Assault bike x 20 sec @ 90% effort

*Rest as needed b/w activities

 

B. 7 min. AMRAP:

5-10-15-20-25...etc

Box Jumps (24/20")

*Run 100m after each rd

 

FRI 8/31

A. 3 Sets:

Back Squat x 8-6-4

Chin-up x 1-2

(Rest 2 mins)

 

B. Half "Cindy" 

AMRAP 10 min:

5 Pull-up

10 Push-up

15 Air Squat

 

SAT 9/1

Saturday surprise!

 

SUN 9/2

No SUNDAY STRETCH today.

Workout of the Day: 8/20/18 - 8/26/18

*WE ARE IN THE PROCESS OF SWITCHING FROM MINDBODY TO PIKE13 FOR OUR CLIENT/CLASS MANAGEMENT SYSTEM. PLEASE BEAR WITH US DURING THIS TRANSITION. IF YOU DID NOT RECEIVE AN EMAIL FOR YOUR PIKE13 ACCOUNT AND/OR CANNOT SIGN-UP FOR CLASSES, PLEASE EMAIL US: INFO@CROSSFITPHINNEYRIDGE.COM AND WE WILL GET YOU SQUARED AWAY.

 

MON 8/20

A. EMOM x 7 min:

3 Hang Power Cleans

 

B. 18 min AMRAP:

5 Hang Power Clean (~60-70% of today's best, NTE 125/85#)

10 Knees to Elbows

200m Run (75th st)

*Options available for staying inside if heavy smoke day.

 

TUE 8/21

A. 3 Sets:

DB/KB Russian Box Step-up x 8-10/leg

(rest 30-60 sec b/w legs)

 

B. 6 min. AMRAP:

20 KB Swing (NTE 53/35#)

30 sec Side Plank (each side, on elbow)

 

(Rest 4 min)

 

6 min. AMRAP:

Row for Distance

*two scores: Total rounds + reps, total meters

 

WED 8/22

A. Take 16 min to cycle [max 4 rds]:

Chin-up x 2-4

Kneeling Torso Row x 4-6/arm

Front Plank x 30 sec

*Rest as needed b/w activities

 

B. 4 rounds for time:

10 Pull-ups

40 Double Unders

 

THU 8/23

A. Thruster x 5-5-3-3

(Rest 2 min)

 

B. 4 Rounds:

60 sec - Row (cals)

30 sec - Thruster (~60-70% of today's best, NTE 95/65#)

30 sec - Burpee

(2 min Rest b/w rounds)

 

FRI 8/24

A. 4 Sets:

Romanian Deadlift @3011 x 5-6

(Rest 2 min b/w sets)

 

B. For time:

400m Run (79th st)

20 Alt. DB Snatch (10/arm alt. - NTE 50/35#)

20 Box Jump (24/20", step down)

400m Run

16 Alt. DB Snatch

16 Box Jump

400m Run

12 Alt. DB Snatch

12 Box Jump

*Options available for staying inside if heavy smoke day.

 

SAT 8/25

Saturday surprise! (Please note: these are typically longer, more intense partner workouts)

 

SUN 8/26

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 8/13/18 - 8/19/18

MON 8/13

A. Review & practice: DB Snatch Cyling - 4-8/arm x 3-5 sets, bldg up to working wt

 

B. 25 min EMOM:

Min 1: 30 sec DB Snatch (alt. arms, NTE 50/35#)

Min 2: 30 sec Row for Cals

Min 3: 30 sec Left Side Plank

MIn 4: 30 sec Right Side Plank

Min 5: 30 sec Front Plank

 

TUE 8/14

A. EMOM x 7 min: 4 Deadlifts

*build to a tough set

 

B. 5 Rounds for time:

5 Power Cleans (Use ~50-60% of today's best DL, NTE 155/105#)

15 Wallballs (20/14#)

300m Run (78th st)

 

WED 8/15

A. 4 sets:

Split Press x 4-5/arm

(Rest 90-120 sec b/w sets)

 

B. Partner Workout

16 min AMRAP:

8 DB Push Press

10 Toes to Bar

250m Row/200m

*Alternate partners at the end of each full round

 

THU 8/16

A. 20 min to build to 3RM Back Squat

*During build for back squat complete 3 sets of strict pullups x 30 sec AMRAP

 

B. 5 Rounds for reps:

30 sec - Box Jump (Step Down, 24/20")

30 sec - DB Renegade Rows (mod wt)

60 sec - Rest

 

FRI 8/17

A. 3 sets:
Close Grip Bench Press x 5
(spot partner)

DB External Rotation x 4-5/arm

(rest 90 sec)

 

B. 3 Rounds:

90 sec - Row (cals)

90 sec - Burpee

(3 min Rest)

 

SAT 8/18

Saturday surprise! (Please note: these are typically longer, more intense partner workouts)

 

SUN 8/19

SUNDAY STRETCH @ 10am or rest. 

Workout of the Day: 8/6/18 - 8/12/18

MON 8/6

A. Back Squat x 4-2-4-2

*Strict Pull-up x AMRAP b/w sets [only 3 sets]

(Rest 2 min)

 

B. 2 Rounds:

1 min - Burpees

1 min - Rest

1 min - Double Unders

1 min - Rest

1 min - Lateral Box Step-overs

1 min - Rest

*3 separate scores: total burpees, total DUs, total box jumps

 

TUE 8/7

A. 4 sets:

Close Grip Bench Press x 6-6-4-4

(spot partner)

Powell Raise x 4-6/arm

(Rest 90 sec)

 

B. 4 Rounds:

60 sec - Row for Cals

15 sec - transition

60 sec - V-ups or Toes to Rig

15 sec - transition

 

WED 8/8

A. 3 sets:

Supinated BO Barbell Row x 8-6-6-4 (w/ 2 sec pause against chest)

Single arm Farmer Carry x 50m/arm

(Rest 60 sec)

 

B. For Time:

200m Run (75th st)

30 Kettlebell Swings (53/35#)

30 Steps Walking Lunge

200m Run

20 KB Swings

20 Steps Walking Lunge

200m Run

10 KB Swings

10 Steps Walking Lunge

200m Run

 

THU 8/9

A. EMOM x 4 mins:

Strict Press x 3

 

(Rest 2 min)

 

B. EMOM x 4 min:

Push Press x 2

 

C. Partner WOD!

5 Rounds Each For Time:

P1: 250m/200m row

P2: 8 Box Jumps + 8 Alt. DB Snatch

*Partners start on opposite tasks and can only switch when each person has finished their designated task.

 

FRI 8/10

A. 15 mins. to build to a challenging complex: 3 Hang Power Clean + 3 Front Squats

 

B. 5 min AMRAP:

7 Sumo Deadlift High-pulls (50-60% of today's best complex NTE 95/65#)

7 Pull-ups

 

SAT 8/11

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 8/12

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 7/30/18 - 8/5/18

MON 7/30

A. 4 sets:

Strict Press x 2-3

DB/KB Elbowing Row x 6/arm

(Rest 90 sec)

 

B. 12 min. AMRAP:

8 Clean & Jerk (Best shoulder press NTE 115/75#)

10 Box Jumps (24/20")

300m Run (78th st)

 

TUE 7/31

A. Take 14 minutes to cycle [max 4 Rounds]:

KB Swing w/ 1 sec Hold OH x 8-12

Wall Walk x 1 minute AMRAP

Assault bike or Row x 20 sec for max cals

*Rest as needed b/w activities

 

B. 3 Rounds:

In 2:30 complete...

16 KB Swings (53/35#)

12 Burpees over the KB

Row Max Cals in remaining time

(Rest/walk 2:30 b/w sets)

 

WED 8/1

A. Front Squat x 9-7-5-3

*Spend 1 min b/w each set working on pull-ups

(Rest 90-120 sec)

 

B. For Time:

40 Goblet Box Step-ups (20/leg - mod. tough, NTE 35/26#)

60 Situps

800m Run (72nd st)

 

THU 8/2

A. 3 sets:

Sumo Deadlift @30x1 x 4-6

Side Plank Rotations x 6-10/side

(Rest 90 sec)

 

B. 4 Rounds:

30 sec - Double Unders

30 sec - Rest

30 sec - KB Sumo Deadlift High-pull

30 sec - Rest

30 sec - Front Plank

90 sec - Rest

 

FRI 8/3

A. Turkish Get-up x 4-3-2/arm

(rest 1 min b/w arms)

 

B. Partner WOD!

For Time:

150 Row Cals

150 Wallballs (20/14#)

*May both work at same time; Divide work any way but only get 1 rower per team.

 

SAT 8/4

Saturday surprise! (Note: these are typically longer, more intense partner workouts.)

 

SUN 8/5

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 7/23/18 - 7/29/18

MON 7/23

A. 12 min to build to tough: Power Clean + 2 Hang Power Cleans

 

B. Partner Workout

15 min AMRAP:

30 KB Swings (53/35#)

4 Wall Walks

30 Row Cals

16 Burpees

*One person works at a time; divide work as you choose.

 

TUE 7/24

A. Back Squat x 10-8-6-10

*Complete 3-5 strict Toes to Bar after each set

(Rest 90 sec)

 

B. 10 min AMRAP:

20 Alt DB Snatch (NTE 50/35#)

20 Toes to Bar

20 Hand Release Push-up

 

WED 7/25

A. Turkish Get-up x 3-3-3-3 each arm

(rest ~1min b/w arms)

 

B. 4 Rounds for Time:

15 Push Press (~60-70% max, NTE 95/65#)

400m Run (79th st)

 

THU 7/26

A. 3 sets:

Close Grip Bench Press x 5-8

(Spot Partner)

Powell Raise x 4-8/arm

(Rest 90 sec)

 

B. 4 Rounds:

60 sec - Row for Cals

15 sec - transition

60 sec - Side Plank (30 sec/side on elbow)

15 sec - transition

*2 scores: total row cals & total plank secs

 

FRI 7/27

A. 10 min to build to tough: Deadlift x 3

 

B. 5 Rounds for Time:

7 Power Clean (135#/95#)

7 Box Jump (24/20")

 

C. Cash out:

Single arm Farmer's Walk x 400m

 

SAT 7/28

Saturday surprise! (Note: these are typically longer, more intense partner workouts.)

 

SUN 7/29

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 7/16/18 - 7/22/18

MON 7/16

A. Front Squat x 10-8-6-10

(rest 2 min b/w sets)

 

B. 3 Rounds for time:

21 KB Swings (53/35#)

14 Goblet Box Step-ups (7/leg)

7 Pull-ups

 

C. Cash-out:

3 min AMRAP: Strict pull-ups

 

TUE 7/17

A. 4 sets:

Romanian Deadlift x 4-6

Handstand Skill Practice x 1 min

(Rest 2 min)

 

B. 12 min EMOM:

Min 1: Row 40 sec

Min 2: Push-ups 40 sec

Min 3: T2B 40 sec

*score is total reps + cals across 4 rounds

 

WED 7/18

A. 4 sets:

Push Press x 3-3-3-3

Single arm DB/KB Bent Over Row x 5/arm

(Rest 90 sec)

 

B. 3 rounds for reps:

60 sec - Double unders

30 sec - Rest

60 sec - Hang DB Clean + OH

30 sec - Rest

60 sec - Forearm Plank

30 sec - Rest

 

THU 7/19

A. 3 sets:

Russian Box Step-up x 8-12/leg

(Rest 30 sec b/w legs)

Single-arm DB/KB Upright Row x 5-8/arm

(Rest 90 sec)

 

B. 500 m Row Time Trial

 

C. 2-4 rounds not for time:

300m jog/walk (78th st)

Side Plank x 20-30 sec/side

 

FRI 7/20

A. Every 90 sec x 8 sets:

Power Clean + Hang Power Clean

 

B. Partner Workout

16 min AMRAP:

12 Alt. DB Snatch (NTE 50/35#)

8 Burpee over DB

200m Row

*Switch partners at end of each full round

 

SAT 7/21

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 7/22

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 7/9/18 - 7/15/18

MON 7/9

A. Sumo Deadlift x 8-6-4-8

(Rest 2 min b/w sets)

 

B. 4 rounds for reps:

30 sec - Hand-Release Push-ups

30 sec - Sit-ups

30 sec - Burpees

90 sec - Rest

 

TUE 7/10

A. 20 minutes to cycle [max 5 Rounds]:

DB Thruster x 30 sec AMRAP

Double Under Practice x 1 min

Knees to Elbows x 30 sec AMRAP

Assault bike x 20 sec @ max effort

*Rest as needed b/w stations

 

B. Cycle 2-4 rounds of:

30 sec - Right arm Side Plank

30 sec - Forearm Plank

30 sec - Left arm Side Plank

15 Lemon Squeezes

*rest as needed b/w activities

 

WED 7/11

A. 4 Sets:

Bar Dip x 4-6

Kneeling Torso Row @30x0 x 4-6/arm

(Rest 90 sec)

 

B. For time:

400m Run (79th st)

30 Russian KB Swings (NTE 53/35#)

30 Box Jump (step down, NTE 24/20")

400m Run

20 Russian KBS

20 Box Jumps

400m Run

10 Russian KBS

10 Box Jumps

 

THU 7/12

A. 10 min EMOM:

2 Hang Power Cleans + 2 Shoulder to Overhead

 

B. Partner Workout!

3 Rounds of:

60 sec - Row for cals

60 sec - Pull-ups

(Rest 2 min while partner works)

*total reps/cals as a team

 

FRI 7/13

A. Back Squat x 4-4-2-2

(Rest 2 min b/w sets)

 

B. AMRAP 15 min:

200m Run (75th st)

15 Wallballs (20/14#)

10 V-ups

 

SAT 7/14

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 7/15

SUNDAY STRETCH @ 10am or rest. 

Workout of the Day: 7/2/18 - 7/8/18

MON 7/2

A. 3 Sets:

Supinated Bent-Over Barbell Row (w/ 2 sec pause against chest) x 5-5-5

Bar Dip @ 30x1 x 3-2-1

(Rest 90 sec)

 

B. Partner Workout

3 Rounds (ea. partner) for time:

20/15 Calorie Row

20 Russian KB Swings (NTE 53/35#)

15 Box Jump Overs

*one partner works at a time; alternate full rounds

 

TUE 7/3

A. For Time:

1 mile run

+

3 Rounds of:

12 Toes to Bar

16 DB Single arm Power Cleans (8 ea. arm NTE 50/35#) 

18 Wallballs (20/14#)

+

1 mile run

 

WED 7/4

CLOSED. Have a safe and enjoyable 4th of July!

 

THU 7/5

A. For Time:

40 Cal Row

30 Hand Release Push-ups

20 Pull-ups

50 Burpees

40 Sit-ups

400m run (79th st)

120 sec front plank (arms ext.)

 

B. Optional: accessory work of choice x 10 min

 

FRI 7/6

A. Strict Press x 3-2-2-1

(rest 2 min)

 

B. 3 Rounds for Reps/Cals:

60 sec - Row

15 sec - Rest

60 sec - Squat thrust Box Jumps (NTE 24/20")

15 sec - Rest

60 sec - KB Swing (NTE 53/35#)

15 sec - Rest

60 sec - Wall Walks

90 sec - Rest

 

SAT 7/7

Saturday surprise! (Please note: these are typically longer, more intense partner workouts)

 

SUN 7/8

SUNDAY STRETCH @ 10am or rest. 

Workout of the Day: 6/25/18 - 7/1/18

MON 6/25

A. Back Squat x 5-3-5-3

*Strict Pull-up x AMRAP unbroken b/w sets

(Rest 2 mins)

 

B. For Time:

10, 9, 8, 7, 6, 5...1

Wall Ball (20/14#)

Burpee

 

TUE 6/26

A. 4 sets:

DB Strict Press x 10-12

*Plank shoulder taps w/ 2 sec pause x 10 (5/side)

 

B. 2 Rounds for reps/cals:

1 min - DB Power Clean to Overhead (mod wt, NTE 50/35#)

1 min - Rest

1 min - Wall Walks

1 min - Rest

1 min - Row for Cals

1 min - Rest

 

WED 6/27

A. 15 min to build to a tough:

2 Power Cleans + 3 Hang Power Cleans

 

B. 5 Rounds for time:

5 Power Cleans (~80% of today's best, NTE 155/105#)

7 Burpee over bar

 

C. Optional Core Cashout:

Tabata Side Plank

 

THU 6/28

A. 3 sets:

Supinated Grip Barbell Row (w/ 2 sec pause against torso) x 4-6

Single arm DB/KB OH Hold x 30 sec

(Rest 90 sec)

 

B. For time:

600m Run (around block)

+

60 Double Unders

30 Single arm DB Push-Press (15/arm - moderately tough - NTE 50/35#)

40 Double Unders

20 Single arm DB Push-Press (10/arm)

20 Double Unders

10 Single arm DB Push-Press (5/arm)

+

600m Run

 

FRI 6/29

A. 4 sets:

Deadlift @30x1 x 10-8-6-4

(Rest 2 min b/w sets)

 

B. 12 min AMRAP:

6 Deadlifts (@~70-80% of today's best, NTE 225/155#)

8 Toes to Bar

12 Goblet Reverse Lunges

18 Mountain Climbers 

 

SAT 6/30

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 7/1

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 6/18/18 - 6/24/18

MON 6/18

A. Strict Press 4-4-4

(rest 90 sec b/w sets)

 

B. Shoulder to Overhead x 2-2-2

(rest 90 sec b/w sets)

 

C. Partner WOD!

3 Rounds:

30 sec - KB Swings (NTE 53/35#)

30 sec - Hand Release Push-ups

60 sec - Row

*2 min Rest while partner works

**Score = total reps + cals as a team

 

TUE 6/19

A. 16 min to cycle: [NTE 4 work sets]

Strict Pull-up x 20 sec AMRAP

Side plank rotations x 10/side

Single arm Russian KB Swing x 8-12/arm

Assault bike x 25 sec @ TOUGH effort

*rest as needed b/w activities

 

B. AMRAP 8 min:

16 Sit-ups

12 Wallballs (20/14#)

200m run (75th st)

 

WED 6/20

A. Paused Front Squat @ 32X1 x 3-3-2-2

(Rest 2 min b/w sets)

 

B. 4 rounds for reps/cals:

30 sec - DB Power Clean (NTE 50/35#)

30 sec - rest

30 sec - Forearm plank

30 sec - rest

30 sec - Row (cals)

90 sec - rest

 

THU 6/21

A. Turkish Get-up x 3-3-2-2-2 (each arm)

(rest 30-60s b/w arms)

 

B. For time:

400m Run (79th st)

21 Burpee

400 Run

15 Burpee

400m Run

9 Burpee

400m Run

 

FRI 6/22

A. 4 sets:

DB Sumo Deadlift High-pull x 5-8/arm

(rest ~15-30 sec b/w arms)

Handstand Skill Practice x 60 sec

(Rest 90 sec)

 

B. 3 Rounds for time:

12 Alt. DB Snatch (NTE 50/35#)

10 DB Goblet Squat

8 DB Goblet Reverse Lunges per leg

60 Double Unders

 

SAT 6/23

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 6/24

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 6/11/18 - 6/17/18

MON 6/11

A. Deadlift TnG x 12-10-8-6

*Wall Walks x 1 min AMRAP b/w each DL set

(Rest 2 mins)

 

B. 3 Sets for reps:

30 sec - Double unders

30 sec - Rest

30 sec - Toes to bar

30 sec - Rest

30 sec - DB Push-Press (Moderate, NTE 50/35#)

90 sec - Rest

 

TUE 6/12

A. Back Squat - 15 min to build to tough triple

*Strict Pull-up Progressions: Spend ~1min practicing x 3 sets over 15 min build.

 

B. 3 rounds for time:

10 Goblet Squats (53/35#)

20 Russian KBS

60 sec Forearm Plank

 

WED 6/13

A. 4 Sets:

Close Grip Bench Press:

1x5 @ 60% max

1x5 @ 65% max

2x5 @ 70% max

*Single arm Farmer's Walk x 100m (77th st) after each bench press set

(Rest 90-120 sec)

 

B. Partner Workout!

3 rounds for reps/cals:

30 sec - Hand Release Push-ups

30 sec - DB Snatch (mod wt, NTE 50/35#)

60 sec - Row

*Rest 2 min while partner works.

**Score = total reps + cals as a team

 

THU 6/14

A. Take 20 minutes to cycle: [NTE 5 sets]

Behind the Neck Press x 3-6

Kneeling Torso Row (w/ 2 sec pause against torso) x 6/arm

Side Plank (on elbow) x 30 sec/side

Assault bike x 20 sec for max cals

*Rest as needed b/w activities

 

B. 8 min AMRAP:

1 Wall Ball (20/14#)

2 Pull-ups

3 Box Jumps (24/20")

4 Wall Balls

5 Pull-ups

6 Box Jumps

7 Wall Balls

8 Pull-ups

9 Box Jumps

10 Wall Balls...

 

FRI 6/15

A. 2 Power Cleans - EMOM x 10min

*build to tough double over 10 minutes

**if hit top weight for day prior to 10min - drop back 10-20% and finish with crisp reps at same weight across

 

B. Partner Workout

4 Rounds of:

P1: 90 sec Row

P2: 90 sec DB Manmakers (power clean version - mod wt)

*Partners switch stations every 90 sec

**2 Scores = total row cals & total MM reps

 

SAT 6/16

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 6/17

SUNDAY STRETCH @ 10am or rest.