Workout of the Day: 1/15/18 - 1/21/18

Over the next couple of weeks, we will be re-testing a few things from September, as well as testing some new things. This is a great way to measure progress and set some new baselines!

 

MON 1/15

A. 10 min EMOM:

Hang Power Clean + Hang Squat Clean 

*Post best complex to white board

 

B. For Time:

500m Row Time Trial* 

*Post time to white board

 

C. Side Plank (on elbow)* - Max 2:00 per arm with 2:00 rest b/w arms 

*post best time per side 

 

TUE 1/16

A. 3 sets: 

Close-grip Bench Press x 5-8

(spot partner)

Chin-up x 1-3 

(rest 2 min) 

 

B. "Heartbreak Kid"*

3 Rounds for Time:

25 KB Swings (53/35#)

25 Burpees 

*Record time & KB weight on white board. Compare to Tuesday 09/06/17.

 

WED 1/17

A. 4 sets: 

Single-arm DB Thruster x 12-10-8-6 each arm

Bent Over Barbell Row @21x1 x 6-8 (only 3 sets)

(Rest 2 mins)

 

B. Tabata Sit-ups* (20 sec on, 10 sec off, 8 rounds)

*post highest score/lowest score/total reps 

 

C. 5 min AMRAP:

5 Bar Dips 

100m run (77th st)

 

THU 1/18

A. Power Clean* - 12 minute to build to a challenging triple

*Record best triple to whiteboard

 

B. 4 Rounds:

In 2 Minutes complete...

4 Hang Power Cleans @80% today's best triple (NTE 155/105#)

8 Squat Thrust Box Jumps (NTE 20")

Row Cals in Remaining Time

(Rest/Walk 2 min b/w rounds) 

 

FRI 1/19

A. 4 sets:

Romanian Deadlift* @30x0 x 8

(Rest 2 mins)

*Post best set of RDL to whiteboard

 

B. 8min EMOM:

Odd- 30 sec Wallball (20/14#)

Even - 30 sec DB Renegade Row (mod wt, 1 rep = row 1 arm) 

 

C. Optional Accessory Work:

2 sets - Banded lat pull downs x 10-15

 

SAT 1/20

Saturday surprise! (Please note: Saturdays are always longer partner workouts)

 

SUN 1/21

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 1/8/18 - 1/14/18

MON 1/8

A. 4 sets:

Back Squat x 5-8

(Rest 30-60 sec)

Strict Pull-ups x 3

(Rest 90-120 sec)

 

B. 12 min. AMRAP:

7 Front Squats (~50-60% of today's best BS, NTE 95/65#)

7 Hand Release Push-ups

7 Pull-ups 200m Run* (75th st)

 

TUE 1/9

A. 3 Sets:

Behind the Neck Press x 5-8

Single Leg DB/KB RDL x 5-8/leg

(Rest 90 sec)

 

B. 15 min. AMRAP:

40 sec Forearm Plank

30 sec Single arm OH Hold per arm (NTE 50/35#)

20 DB/KB Goblet Box Step-ups (10/leg)

10 Single-arm Sumo Deadlift High-pull - alternate arms

*same DB or KB for all exercises

 

WED 1/10

A. 3 Sets:

Pendlay Row @20x1 x 4-6

(Rest 2 mins)

 

B. 3 Sets for Reps/Cals:

1 min - Row

1 min - Power Clean (today's best Pendlay Row, NTE 115/75#)

1 min - Wallball (20/14#)

3 min - Rest

 

THU 1/11

A. 4 sets:

Close Grip Bench Press x 7-5-3-3

(spot partner)

Band pull-aparts x 15-20

(Rest 2 mins)

 

B. 4 Rounds:

30 sec - KB swings (53/35#)

30 sec - Rest

30 sec - Sit-ups

30 sec - Rest

30 sec - Double Unders

30 sec - Rest

 

FRI 1/12

A. 4 sets:

Front Squat x 4-4-3-3

Box Hamstring Curls x 5-8

(Rest 2 mins)

 

B. 3 rounds for time:

10 Deadlifts (today's best FS, NTE 225/155#)

200m run (75th st)

 

SAT 1/13

Saturday surprise!

 

SUN 1/14

SUNDAY STRETCH @ 10am or rest.

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

MON 1/1

- CLOSED -

Happy New Year! We're looking forward to a terrific 2018 full of even more PRs and feats of awesomeness. 

 

TUE 1/2

A. 20 mins. to cycle: [max 4 work sets] 

Romanian Deadlift x 5-8

Bar Dip x 3-6 

Russian KB Swing x 10-15

Side Plank Rotations (on elbow) x 8-12/arm

*Rest as needed b/w activities

 

B. 4 Rounds for reps/cals:

30 sec - Row for Cals

30 sec - Rest

30 sec - Double Unders

30 sec - Rest 

30 sec - Front Plank (arms extended)

30 sec - Rest 

 

WED 1/3

A. Push Press x 9-7-5-3

*Complete 8 RIng Rows between after each set of PP

(Rest 2 mins b/w sets)

 

B. For Time:

30 Toes 2 Bar

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

40 Burpees to Plate (45/25#)

 

C. Cash Out:

Assault bike x 30 sec max effort for cals 

 

THU 1/4

A. 4 sets: 

Front Squat 5-5-5-5

Single arm DB Upright Row x 5-8/arm 

(Rest 2 mins b/w sets)

 

B. For Time:

24-16-8

Goblet Squat (53/35#)

KB Swing

*200m run after each round (75th st)

 

FRI 1/5

A. 7 minutes to work on: 

Option 1 - Kipping Pull-ups (must have 1+ strict bodyweight pullups) 

Option 2 - 3-4 sets: 10 band pull-aparts + 10 kneeling band lat pull downs 

 

B. Strict Chin-up x 4, 3, 2 

(rest 2 min b/w sets)

 

C. 4 Rounds for Time:

16 DB Box Step-ups (8/leg, alt legs; NTE 35/25# to 20")

8 Renegade Rows (Row L + Row R = 1 rep, NO pushup) 

8 Hollow rocks

 

SAT 1/6

Saturday surprise!

 

SUN 1/7

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 12/25/17 - 12/31/17

MON 12/25

CLOSED. Merry Christmas!

 

TUE 12/26

CLOSED.

 

WED 12/27

A. 3 sets:

Front Squat x 5-8

(Rest 30-60 sec)

Strict Pull-up x 30 sec AMRAP

(Rest 2 mins)

 

B. 5 Rounds for time:

12 Goblet Reverse Lunges (6/leg, NTE 53/35#) 

8 C2B Pull-ups

 

THU 12/28

A. 18 mins. to cycle through:

Behind the Neck Press x 5-8

Goblet Russian Box Step-up x 5-8/leg

Kneeling Torso Row x 5-8/arm

Assault bike x 20 sec for max cals

 

B. For time:

25 Burpee Box Jumps (NTE 24/20")

(2 min. rest)

25 Burpee Box Jumps

 

C. Cash-out (if time)

5 min EMOM:

Hollow Body Hold/Rock x 25 sec

 

FRI 12/29

A. 3 sets:

Romanian Deadlift @30x0 x 4-6

(Rest 30-60 sec)

Bar Dip @30x0 x 2-4

(Rest 90 sec)

 

B. 12 min. AMRAP:

5 Deadlifts

10 Hand Release Push-ups

200m Run (75th st)

 

SAT 12/30

Saturday surprise!

 

SUN 12/31

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 12/18/17 - 12/24/17

MON 12/18

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

(Rest 90-120 sec b/w sets)

*increase in weight each set as able

 

B. 5 Rounds for Time:

8 Push-Press (today's best 5RM Press, NTE 135/85#)

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

 

C. 1-3 Sets of:

15 Seated Band Row (hold 1 sec against chest)

25 Band Pull Aparts

 

TUE 12/19

A. Back Squat - build to a heavy double in 15min

*Perform 2-4 Strict Pull-ups after each set

(Rest as needed b/w sets)

 

B. For Time:

21-15-9 Front Squat (~50-60% of today's best BS double, NTE 115/75#)

Toes to Bar

 

WED 12/20

A. 3 sets:

Close Grip Bench Press x 8

(spot your partner)

Bent over DB Row x 6-10

(Rest 90 sec)

 

B. Partner Workout!

10 min. AMRAP:

P1: Row 20/15 Cals

P2: AMRAP Double Unders

*Score: Total DUs + Total Cals

 

C. Cash out (if time):

3 sets:

Side Plank x 20-45 sec/side

(rest as needed b/w sides)

 

THU 12/21

A. 4 sets:

Sumo Deadlift x 8-6-4-8

(Rest 30-60 sec)

Single arm DB Press x 5-8/arm

(Rest 90 sec)

 

B. 10 min. AMRAP:

25 KB Swings (NTE 53/35#)

25 Wallballs (20/14#)

25 Sit-ups

 

FRI 12/22

A. Hang Squat Clean x 3-3-2-2-1

(rest 90-120 sec b/w sets)

 

B. 8 min AMRAP:

4 Hang Power Cleans (NTE 155/105#)

8 Burpees over Bar

 

C. Forearm Plank - accumulate 2 mins.

 

SAT 12/23

Annual Ugly Sweater Workout @ 8am & 9am. Then join us for potluck brunch from 10-12 and photos with Santa at 10:30am!

 

SUN 12/24

No SUNDAY STRETCH today.

Workout of the Day: 12/11/17 - 12/17/17

MON 12/11

A. 3 sets: 

DB Russian Box Step-ups x 30 sec/leg  (adv: pistols)

(rest 30 sec b/w legs & before chin-ups) 

Strict Chin-up x 1-3

(rest 2 min b/w sets)  

 

B. 12 min. AMRAP:

10 Sumo Deadlift High-pulls (NTE 95/65#) 

12 Knees to Elbows 

200m Run (75th st)

 

TUE 12/12

A. Thruster x 15, 12, 9, 6 

*Complete 10 Ring Rows after each set 

(Rest 90-120 sec)

 

B. 3 Rounds for Reps:

1 min - Wall Balls (20/14#)

1 min - Rest 

1 min - Double Unders

1 min - Rest 

1 min - Row 

1 min - Rest

 

WED 12/13

A. Deadlift TnG x 12, 10, 8, 6 

*Complete 30 sec of Push-ups after each set 

(Rest 90-120 sec)

 

B. For TIme:

30 KB Swings (NTE 53/35#)

10 Burpees 

20 KBS

20 Burpees

10 KBS

30 Burpees

 

THU 12/14

A. 4 sets: 

Strict Press x 3-6

(Rest as needed)

Single arm Upright Row x 6-10 (only 3 sets)

(Rest 90 sec)

 

B. 8 min. AMRAP:

2, 4, 6, 8....

Power Clean (~70% max NTE, 135/95#)

Pull-ups 

 

FRI 12/15

A. 3 sets: 

Back squat x 6-8

(Rest 2 mins) 

 

B. 5 Rounds for time: 

6 Left arm DB Thrusters

12 Sit-ups 

6 Right arm DB Thrusters 

12 Mountain Climbers (6/leg)

 

SAT 12/16

Saturday surprise!

 

SUN 12/17

SUNDAY STRETCH @ 10AM or rest.

Workout of the Day: 12/4/17 - 12/10/17

MON 12/4

A. 10 min. EMOM:

Power Clean + Hang Squat Clean

*build consistently as able with sound technique

 

B. For Time:

10, 8, 6, 4, 2

Power Clean (~70% of today's best, NTE 135/95#)

Lateral Burpee over Bar

 

C. 4 min. EMOM:

Hollow Body Hold or Rock x 20 sec

 

TUE 12/5

A. Take 15 mins. to cycle:

DB Walking Lunge x 16-20 steps

Bar Dip or Support x AMRAP in 30 sec.

*Rest as needed b/w activities

 

B. 10 min. AMRAP:

1, 2, 3, 4, 5, 6...

Pull-ups  

Run 100m after each (77th st) (rowing options available if raining!)

 

WED 12/6

A. Take 10 mins. to cycle:

Bar Body Row x 6-10

Single-arm DB Press x 6-10/arm

Side Plank Rotations x 6-10/side

*Rest as needed b/w activities

 

B. Complete 3 sets of:

4 min. AMRAP...

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

12 Push Press (60-70% of max, NTE 115/75#)

9 Toes to Bar

(Rest/walk 1 min b/w sets)

*pick up where you left off each round

 

THU 12/7

A. Front Squat x 6, 4, 2, 6

*Complete 5 Box Hamstring Bridges after each set

(Rest 2 min b/w sets)

 

B. 4 Rounds For Time:

10 Kettlebell Good Mornings (53/35#)

15 Russian KB Swings

20 Wallballs (20/14#)

 

C. 2-3 sets:

2-Knee Twist x 20-30 sec/side

 

FRI 12/8

A. 4 sets:

Tempo Pendlay Row x 4-5 (2 sec pause at chest)

(rest 2 min)

 

B. 4 Rounds for max reps:

30 sec - Double Unders

30 sec - Rest

30 sec - Renegade Row (NTE 35/25#)

30 sec - Rest

30 sec - Pushups

30 sec - Rest

30 sec - Row for Cals

90 sec - Rest

 

SAT 12/9

Saturday surprise!

 

SUN 12/10

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 11/27/17 - 12/3/17

MON 11/27

A. 3 sets: 

Front Squat x 3-4

(Rest as needed)

DB Pull-over x 5-8 

(Rest 90 sec)

 

B. 12 min EMOM: 

Min 1 - Deadlift TnG x 8-12 (start @today's best FS - add as able to complete 8-12 with sound technique) 

Min 2 - Bar dip AMRAP x 30 sec 

Min 3 - Rest 

 

C. 2 sets:

Accumulate 60 sec plank (arms extended)

(rest as needed b/w sets)

 

TUE 11/28

A. Shoulder to Overhead x 5, 4, 3, 2, 1

(rest 2 min b/w sets)

 

B. 2 sets: 

AMRAP Shoulder to OH (unbroken) @ 70% of today's best

(rest 2 min. b/w sets)

 

C. 3 Sets: 

1 min - Farmer's Hold (moderately tough) 

(Rest 1 min) 

1 min - Burpee Box Jump Over (24/20")

(Rest 1 min)

 

WED 11/29

A. 20 minutes to practice:

Hang Squat Clean - build to a challenging triple

*During this time, complete 4 sets of unbroken strict pull-ups 

 

B. 7 min. AMRAP:

7 Hang Power Clean (@ 60-70% of today's best, NTE 115/75#)

21 Double Unders

 

THU 11/30

A. 4 rounds: 

Barbell Single Leg Romanian Deadlift x 4-6/leg

(Rest as needed)

DB Bench x 8-12

(Rest 90 sec)

 

B. 3 Rounds for Time:

16 KB Swings (NTE 53/35#)

12 Goblet Step-ups (hold KB at chest - 6/leg)

24 Sit-ups 

 

FRI 12/1

A. Back Squat x 8, 6, 4, 2

*Complete 10 ring rows after each set

(Rest 2 mins b/w sets)

 

B. Partner Workout

12 min. AMRAP:

2, 4, 6, 8....

DB Power Clean (NTE 50/35#)

Row (cals)

*Switch partners at the completion of each round 

 

SAT 12/2

Saturday surprise!

 

SUN 12/3

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 11/20/17 - 11/26/17

MON 11/20

A. 4 sets: 

Thruster x 8, 8, 5, 5

(Rest as needed)

Practice pull-ups x 30-60 sec

  Option 1: strict pull-ups

  Option 2: kipping pull-ups - MUST HAVE 1-3 strict pull-ups & 1-3 strict dips to pick this option!

(Rest 90 sec)

 

B. For Reps/Cals: 

2 min - Double Unders

1 min - Rest 

2 min -  Manmakers (NTE 35/25#)

1 min - Rest 

2 min -  Row 

1 min - Rest 

1 min - Double Unders

1 min - Rest 

1 min - Manmakers

1 min - Rest 

1 min - Row

*3 separate scores: total DUs, total MMs, total row cals

 

TUE 11/21

A. 4 sets: 

Pendlay Row x 5, 5, 4, 4

(Rest as needed)

DB Bench Press x 8-12 (only 3 sets)

(Rest 90 sec) 

 

B. For TIme:

400m Run (79th st)

30 KB Swings (NTE 53/35#)

400m Run 

20 KB Swings

400m Run 

10 KB Swings

400m Run 

 

WED 11/22

A. Power Clean - EMOM x 10min 

*build throughout sets, ensuring crisp and clean reps

 

B. 4 Rounds For Time: 

10 Power Cleans 

15 Burpees over bar

10 V-Ups

 

THU 11/23

Turkey Day partner WOD @ 8:30am

Have a great Thanksgiving!!!

 

FRI 11/24

CLOSED

 

SAT 11/25

Saturday surprise!

 

SUN 11/26

SUNDAY STRETCH @ 10am or rest. 

Workout of the Day: 11/13/17 - 11/19/17

MON 11/13

A. 5 sets: 

Close Grip Bench Press x 5, 5, 3, 3, 3

(Spot partner)

Ring Rows x 8

(Rest 90 sec)

 

B. For Time

400m Run (79th st) OR 400m row

+

10-8-6-4-2

Pull-ups

Burpee

+

400m Run OR 400m row

 

TUE 11/14

A. 3 sets: 

Deadlifts TnG x 10-15 

(rest 2 min b/w sets) 

*start light @ 50-60%

 

B. 3 Sets for Reps/Cals:

1 min  - DB Clean & Jerk (moderate NTE 50/35#)

(1 min - Rest)

1 min - T2B

(1 min - Rest) 

1 min - Row 

(1 min - Rest)

 

WED 11/15

A. 4 sets: 

Front Squat x 4-6

Split Stance DB Row x 4-6/arm

(Rest 90 sec)

 

B. Partner WOD!

15 min AMRAP:

3, 6, 9, 12, 15...

Wall Ball (20/14#) 

Row (cals) 

*Switch partners at end of each set - once both complete each set of reps then add 3 reps for next round 

 

THU 11/16

A. Weighted Pull-up x 3, 2, 1 

(rest 2 min b/w sets)

 

B. 3 sets: 

DB Pull-overs x 6-10 reps 

Ring Row w/ 2 sec pause at chest x 4-8

(Rest as needed)

 

C. 3 Rounds for time:

300m Run (78th st)

20 KB Suitcase Deadlifts (10/arm, NTE 53/35#) 

10 Bar Dips

 

FRI 11/17

A. Strict Press x 5, 5, 5, 5

(Rest 2 mins b/w sets)

 

B. 7 min. AMRAP:

7 Hang Power Cleans (~70%, NTE 115/75#)

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

7 Handstand Push-ups

 

SAT 11/18

Saturday surprise!

 

SUN 11/19

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 11/6/17 - 11/12/17

MON 11/6

A. 4 sets: 

Back Squat x 9, 7, 5, 3

(Rest 30-60 sec)

Single arm DB Upright Row x 5-7/arm 

(Rest 90-120 sec) 

 

B. 10 min. AMRAP:

12 Box Jumps (24/20", step down)

15 KB Swings (NTE 53/35#)

200m Run (75th St)

 

TUE 11/7

A. 12 minutes to build to a challenging complex of: Power Clean + Front Squat + Shoulder to Overhead 

 

B. For Time:

600m Row

40 Sit-ups

30 Steps Forward Lunge (15/leg but alternating sides)

20 Pushups

10 Renegade Rows (NTE 35/25#) (1 rep = row R + row L, NO pushup)

800m run (72nd st)

 

WED 11/8

A. 3 sets: 

Single leg Romanian Deadlift x 6-8/leg (barbell)

(Rest 90-120 sec b/w sets)

 

B. Partner Workout!

8 sets (4 each partner):

In 90 secs:

5 Power Cleans (@70-80% max, NTE 185/125#)

Max Calorie Rower 

*one partner does a complete round while other partner rests

*score = total cals as a team

 

C. Accumulate 2 mins. Forearm Plank

 

THU 11/9

A. Cycle through for 18 min:

Behind the Neck Press x 5-8 

Side Plank Clamshells x 10/side 

Assault Bike x 20 sec for max cals 

*Rest as needed b/w movements

 

B. 8 min. AMRAP:

12 Goblet Squats (NTE 53/35#)

10 Burpee to 45# plate

8 Pull-ups

 

FRI 11/10

A. 3 Rounds of: 

Russian Kettlebell Swing x 12-20 

(Rest as needed)

Handstand Practice x 1 min

(Rest 90-120 sec) 

 

B. 3 Rounds for Time:

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

8 Right arm DB Thrusters (same DB)

16 Alt. DB Snatch

8 Left arm DB Thrusters

32 Double Unders 

 

SAT 11/11

Saturday surprise!

 

SUN 11/12

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 10/30/17 - 11/5/17

MON 10/30

A. Deadlift TnG x 10, 10, 10, 10

(Rest 2 min b/w sets)

*start @ 50% max; add wt as confident without sacrificing form

 

B. 5 Sets for Reps:

30 sec - Wallballs (20/14#)

30 sec - Rest 

30 sec - Toes to Bar 

30 sec - Rest 

 

TUE 10/31

A. 3 sets: 

Pendlay Row x 3-6 (2 sec pause against chest) 

Single arm Waiter's Squat x 5-8/arm 

(Rest 90-120 sec)

 

B. 4 Rounds for Time: 

35 Double unders 

25 Sit-ups

3-7 Strict Pull-ups

 

WED 11/1

A. 15 mins. to build to a challenging complex of: 3 Hang Power Clean + 2 Shoulder to Overhead 

 

B. For Reps/Cals:

3 mins - DB Manmaker (NTE 35/20#) 

(1 min - Rest)

3 mins - Burpee Box Jump (step down, NTE 24/20")

(1 min - Rest)

3 mins - Row (Cals)

 

THU 11/2

A. Cycle through for 15 minutes: 

Narrow Grip Upright Row x 4-8

Bar Dip x AMRAP-2  

Assault bike x 25 sec tough effort 

*rest as needed b/w activities

 

B. Partner Workout!

8 Rounds for Time (4 per person):

15 Russian KB Swings (Moderately Tough, NTE 70/44#)

10 DB Push-Press (Moderately Tough, NTE 50/35#)

15/10 Calories on Rower 

*Alternate partners after each FULL round

 

FRI 11/3

A. Close Grip Bench Press x 6, 6, 4, 4

(rest 2 mins)

 

B. 9 min AMRAP: 

200m Run (75th st)

10 Pull-ups

 

SAT 11/4

Saturday surprise!

 

SUN 11/5

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 10/23/17 - 10/29/17

Join us on Saturday for Halloween festivities! 

8am & 9am - Partner Pumpkin WOD

10:15am - 12pm - Pumpkin carving. Please bring a pumpkin & carving tools. Family & friends welcome!

12-2pm - Neighborhood businesses trick-or-treating

 

MON 10/23

A. 5 sets:

Shoulder to Overhead x 5, 4, 3, 2, 1 

(Rest as needed)

Ring rows x 8 

(Rest 90 sec)

 

B. "DT Lite"

3 rounds for time: 

12 Deadlifts (70-80% of today's max, NTE 155/105#)

9 Hang Power Cleans

6 Shoulder to Overhead

 

TUE 10/24

A. Turkish Get-up - 10 minutes to build to challenging double per arm

 

B. Kipping Pull-up Practice - 10 minutes 

*complete 3 sets of AMRAP unbroken with 2-3 mins rest between sets 

 

C. 10 min. AMRAP:

12 Box Jump (Step down, NTE 24/20")

200m run (75th st)

12 V-ups

 

WED 10/25

A. Back Squat x 4, 4, 2, 2, 2

(Rest 2 min)

 

B. 4 rounds for reps/cals:

60 sec - Row (cals)

(30 sec Rest)

60 sec - Burpee to 45# plate

(30 sec Rest)

*Goal: Practice pacing to get slightly more cals/burpees each round

 

THU 10/26

A. 3 sets: 

Sumo Deadlift @3011 x 5-8

(Rest 60 sec)

DB Bench Press x AMRAP - increase weight as able to complete 15+ reps 

(Rest 2-3 mins)

 

B. 3 rounds for time:

250m row

400m Run (79th st)

30 Lateral Box Step-over

 

FRI 10/27

A. 3 sets: 

Front Squat x 5-8

(Rest 30-60 sec)

Kneeling torso row x 5-8/arm

(Rest 90 sec)

 

B. 10 min. AMRAP:

8 DB Power Cleans

10 Toes to Bar 

45 sec forearm plank

 

SAT 10/28

Annual Partner Pumpkin WOD! Please note we only have 8am & 9am classes today.

 

SUN 10/29

No SUNDAY STRETCH today :(

Workout of the Day: 10/16/17 - 10/22/17

MON 10/16

A. Sumo Deadlift TnG x 8, 6, 4, 2

(rest 2 mins b/w sets)

 

B. 8 min AMRAP: 

20 DB Snatch - alternating arms (NTE 50/35#)

20 Knees to Elbows 

20 Goblet Reverse Lunges

 

TUE 10/17

A. Shoulder to Overhead - build to a 5RM in 12 minutes 

 

B. Partner Workout!

6 Rounds for Time (3 per partner):

8 Power Clean to Overhead (@70-80% of todays best 5RM, NTE 135/95#) 

10 Burpees over the Bar 

200m Run (75th st)

*Partners alternate each round 

 

WED 10/18

A. 4 sets: 

Front Squat x 6, 6, 4, 4

(Rest 30-60 sec)

DB Pull-over x 6-10 

(Rest 60-90 sec) 

 

B. For Time: 

30 DB Thrusters (NTE 50/35#)

(Rest/walk 3 min) 

1000m Row 

(Rest/walk 3min) 

50 MedBall Sit-ups (NTE 20/14#)

*subtract 6 mins from final time

 

THU 10/19

A. Cycle through 3 sets (max 18 mins):

DB Single Leg Romanian Deadlift x 6-10/leg

Strict Pull-up x AMRAP-1 

Goblet Russian Box Step-up x 10-15/leg 

Narrow Grip Upright Row x 6-10

*Rest as needed b/w activities

 

B. 3 Rounds for time: 

400m Run (79th st)

15 Burpees 

*Compare to times on 08/10/17

 

FRI 10/20

A. 4 sets: 

Pendlay Row x 4-6 (2 sec pause at chest)

(rest 2 min b/w sets)

 

B. 15 min AMRAP:

15 KB Good Mornings (NTE 53/35#) 

20 Single arm DB Thrusters

100m KB Front Rack Single arm Carry 

25 Hand Release Push-ups 

 

SAT 10/21

Saturday surprise!

 

SUN 10/22

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 10/9/17 - 10/15/17

MON 10/9

A. Hang Squat Clean - 12 mins. to build to a tough 3 reps

 

B. 3 Rounds of...

In 3 minutes, complete:

8 Hang Power Cleans (115/75#) 

12 Burpees

Row Max Cals in remaining time

(Rest/walk 3 mins b/w sets)

*Score = total row cals

 

TUE 10/10

A. 3 sets:

Farmer's Carry x 100m (77th st) 

(Rest as needed)

Handstand Work - choice of: 

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

    - Wall Walks x 1 min.

    - Donkey Kick-ups Practice x 1 min. 

(Rest as needed)

 

B. 4 Rounds for Time:

20 Russian KBS (NTE 70/53#)

5 Renegade Rows (1 rep = row R + row L) 

400m Run (79th st)

 

WED 10/11

A. 4 sets: 

Close Grip Bench Press @30x1 x 5-8 

(spot partner)

Split Stance DB Row x 5-8/arm

(Rest 60-90 sec)

 

B. 9 min. AMRAP:

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

12 Wall Balls (20/14#)

8 Box Jump (NTE 30/24") 

 

THU 10/12

A. 4 sets: 

Single-arm DB/KB Walking Lunges x 20, 16, 12, 8 steps 

(Rest 30-60 sec) 

Side plank (elbow) x 30 sec/side

(Rest 60-90 sec)

 

B. 3 Rounds for Time: 

20 Hand-Release Push-ups 

30 Sit-ups

40 Double Unders 

 

FRI 10/13

A. Strict Press x 5, 5, 5

(Rest 90 sec b/w sets)

 

B. Push Press x 3, 3, 3 

(Rest 90 sec b/w sets)

 

C. 10 min. AMRAP:

2, 4, 6, 8, 10, 12...

Toes to Bar 

Power Clean to Overhead (70-80% of today's best push press, NTE 135/95#) 

 

SAT 10/14

Saturday surprise!

 

SUN 10/15

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 10/2/17 - 10/8/17

MON 10/2

A. 3 sets: 

Behind the Neck Press x 6-10 

Bent Over DB/KB Row x 6-10/arm (1s pause against chest) 

(Rest 90 sec)

 

B. 3 Rounds: 

1 min - Row 

1 min - DB Power Clean & Jerk (NTE 50/35#) 

1 min - Burpee 

3 Min - Rest 

*score = total reps + cals

 

TUE 10/3

A. Back Squat x 12,10,8,6,4

(rest 2 min b/w sets)

 

B. For Time:

50 Steps Walking Lunge 

40 Sit-ups

300m Run (78th st)

20 Toes to Bar 

100m Single arm OH Carry L (NTE 50/35#) 

100m Single arm OH Carry R

 

WED 10/4

A. 20 min. to cycle through (max 4 sets): 

KB Good morning x 8-10

Double Under Practice x 1 min

Wall Walks x 1 minute

Assault bike x 20 sec for max cals

*Start anywhere, rest as needed b/w stations 

 

B. 3 Rounds for Time:

20 KB Swings (NTE 53/35#)

20 Alt. DB Snatch (NTE 50/35#) 

 

THU 10/5

A. Hang Power Clean - 10 mins to build to heavy double

 

B. 3 sets:

Bar Dip @3011 x AMRAP -1 

(Rest 60-90 sec)

 

C. 10 min for distance:

P1 250m Row* 

P2 Forearm Plank Hold 

*Partner on rower may only row when their partner is in the plank - switch partners every 250m

 

FRI 10/6

A. 3 sets: 

DB/KB Box Step-ups x 10/leg

(Rest 60 sec)

Bottoms-up KB carry x 30-45 sec/arm

(Rest 60-90 sec)

 

B. For Time:

3 Rounds:

200m Run (75th st)

10 Box Jumps (24/20", step down) 

 

(Rest/walk 2minutes) 

 

3 Rounds: 

10 Box Jumps 

200m Run

 

*Subtract 2 minutes from final time. 

 

SAT 10/7

Saturday surprise!

 

SUN 10/8

No SUNDAY STRETCH today :(

Workout of the Day: 9/25/17 - 10/1/17

MON 9/25

A. 3 sets: 

Russian Box Step-up 8-10/leg

(Rest 30-60 sec)

Good Morning (barbell) @3011 x 8-10

(Rest 90 sec)

 

B. 2 Rounds For Reps/Cals:

1min - Row (cals)

30s - Rest 

1min - Double Unders 

30s - Rest 

1min - Manmakers (NTE 35/20#) 

30s - Rest 

1min - Assault Bike (cals) 

30s - Rest 

1min - Front Plank

30s - Rest 

1min - Side Plank (30 sec/side) 

30s - Rest 

 

TUE 9/26

A. EMOM x 10 mins - 2 Power Cleans 

*Build over 10 sets to a challenging 2 reps

 

B. 15 min AMRAP:

400m Run (79th st)

200m Single-arm Farmer's Carry (50/35#/arm) 

10 Burpee Box Jumps (24/20")

 

WED 9/27

A. Bar Dips - complete max AMRAP set

 

B. Sumo Deadlift - build to a tough set of 8 TnG (max 4 sets)

 

C. 4 Rounds For Reps/Cals:

30 sec - Wall Ball (20/14#)

30 sec - Rest 

30 sec - Row (cals)

30 sec - Rest 

 

THU 9/28

A. Front Squat:

option 1 - Build to tough set of 5 (if missed 9/18/17)

option 2 - 4 sets x 5-8 reps - warm-up to start @70% 5RM & build each set as able

 

B. Single-arm DB upright Row - build to a tough set of 8 per arm

 

C. "Kettleburp" 

For Time: 

30-20-10

KB Swings (NTE 53/35#)

Burpees 

 

FRI 9/29

A. Strict Pull-up - AMRAP set

 

B. 

4 min AMRAP:

5 DB Thrusters (NTE 50/35#)

5 Pull-ups

 

(Rest/walk 2 min) 

 

Tabata Sit-ups

 

(Rest/walk 2 min)

 

4 min - max distance row 

 

SAT 9/30

Saturday surprise!

 

SUN 10/1

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 9/18/17 - 9/24/17

MON 9/18

A. Strict Pull-up - AMRAP set 

 

B. Front Squat - Build to a tough set of 5 (max 20 mins) 

*if you finish early - drop down 10-20% and complete 3 sets of 3 

 

C. For Time:

10 Renegade Rows - (NO pushup, just row R+L = 1, NTE 35/20#) 

40 Sit-ups 

800m Run (72nd st)

 

TUE 9/19

A. 4 sets: 

Deadlift TnG x 8, 8, 6, 6

(Rest 30-60 sec)

DB Push press x 8-12

(Rest 90 sec)

 

B. 4 Rounds for Time:

20 DB Box Step-ups (NTE 35/20# - 20")

20 Burpees 

 

WED 9/20

A. Hang Power Clean x 5, 4, 3, 2, 1

(rest 2 min)

 

B 12 min. AMRAP:

8 Hang Power Cleans (@70% of today's best single NTE 135/95#)

4 Shoulder to Overhead 

200m Run (75th st)

 

THU 9/21

A. 3 sets: 

Close Grip Bench Press @30x1 x 6-10

(Spot partner)

Single Leg DB/KB Romanian DL x 6-10/leg

(Rest 90 sec)

 

B. 4 Rounds:

In 2 Minutes 

250m Row 

AMRAP Toes to Bar

(Rest/walk 2 mins. b/w sets)

 

FRI 9/22

A. Thruster - build to a heavy set of 5 in 12 minutes 

 

B. For Time:

40 Lunge Steps 

100m Single arm Farmer's Carry (50m/arm, 53/35#) (77th st)

30 Lunge Steps 

100m SA Farmer's Carry 

20 Lunge Steps 

100m SA Farmer's Carry

 

SAT 9/23

Saturday surprise!

 

SUN 9/24

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 9/11/17 - 9/17/17

MON 9/11

A. We will be doing a Hero WOD in honor of 9/11.

"Hotshots 19" w/ a partner

6 Rounds for Time: 

30 Air Squats 

19 Power Cleans (~70% max NTE 135/95#)

7 Strict Pull-ups 

400m Run 

 

*Divide reps as desired b/w partners - run together each round for the 400m

 

TUE 9/12

A. Shoulder Press: Build to a challenging 2-rep in 12 minutes

 

B. Kneeling Torso Row - build to a challenging 8 reps per arm in max 4 sets 

 

C. 3 Rounds for Reps 

1 min - Double Unders 

30 sec - Rest

1 min - Row for Calories 

30 sec - Rest

 

*Goal: Pace row to have slightly more calories per round 

*Keep separate scores for each round

 

WED 9/13

A. Back Squat - if missed 09/8/17 build to a 5RM OR complete 5-8 reps x 4 sets 

*Warm-up to start @70% 5RM & build each set as able 

 

B. For Time:

40-30-20

Wall Balls (20/14#)

 

THU 9/14

A. 3 sets: 

Pendlay Row x 8, 8, 8 (1 sec pause against chest)

Single arm DB Press - build to a tough set of 8 

(Rest 90 sec)

 

B. 15 min AMRAP:

100m Single-arm Farmer's Carry (53/35#) (77th st)

Accumulate 1 min Forearm Plank

12 Box Jumps (24/20")

 

FRI 9/15

A. Close Grip Bench Press - if missed 9/5/17 build to a 1RM at 30x0 or 5x5 @70% max 

 

B. 12min EMOM: 

Min 1: 30 sec Row for cals

MIn 2: 30 sec DB Snatch alt arms (NTE 50/35#)

Min 3: 30 sec Hand-Release Push-ups

 

SAT 9/16

Saturday surprise!

 

SUN 9/17

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 9/4/17 - 9/10/17

MON 9/4

CLOSED for Labor Day.

 

TUE 9/5

A. Close Grip Bench Press - build to a tough 1-rep @30x0 in max 15 min 

 

B. Powell Raise @10% best CGBP x one AMRAP set @30x0, each arm 

 

C. "Heartbreak Kid"

3 Rounds for Time:

25 KB Swing (53/35#) 

25 Burpees 

 

WED 9/6

A. 4 sets: 

Romanian Deadlift @30x0 x 5-8

Single arm DB Strict Press x 5-8/arm

(Rest 60-90 sec)

 

B. Side Plank - Test 90 sec per side

(2min rest b/w sides) 

 

C. 8 min. AMRAP:

100m Single arm Farmer's Carry (53/35#) (77th st)

16 Lateral Box Step-overs (NTE 20")

 

THU 9/7

A. Take 20 Minutes to Cycle: 

Bottoms up KB carry x 1 min/side 

Front Plank (arms extended) - Accumulate 1 min 

Assault bike x 30 sec @ 95% 

Foam Roll x 1-2 minutes (midback, quads, glutes, shoulders, etc.) 

 

B. 3 Rounds for Reps:

30 sec - Toes to Bar 

30 sec - Rest

30 sec - DB Burpee Deadlift (NTE 50/35#) 

30 sec - Rest

30 sec - Row

30 sec - Rest 

 

FRI 9/8

A. Back Squat - Build to a tough set of 5 in max 20 minutes 

 

B. For Time: 

800m Run (72nd st)

60 Wall Balls (20/14#)

40 Burpees

 

SAT 9/9

Saturday surprise!

 

SUN 9/10

SUNDAY STRETCH @ 10am or rest.