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.

Workout of the Day: 6/4/18 - 6/10/18

MON 6/4

A. 12 mins to build to heavy complex of: Hang Power Clean + Hang Squat Clean + Front Squat

 

B. Partner WOD!

8 Rounds for time: (4/person)

8 Hang Power Cleans (70-80% of today's best, NTE 135/95#)

200m Run (75th st)

*One partner works at a time; Switch partners at the end of each FULL round.

 

TUE 6/5

A. Sumo Deadlift x 5-5-5-5-5

(rest 2 min b/w sets)

*build to tough set of 5 over sets

 

B. 10 min AMRAP:

9 T2B

12 Burpees

15 Wallballs (NTE 20/14#)

 

WED 6/6

A. Strict Press x 5-5-4-4

(rest 90 sec b/w sets)

 

B. Push Press x 3-3-2-2

(rest 90 sec b/w sets)

 

C. 3 Sets for reps+cals:

30 sec - Strict Chin-ups  

30 sec - Rest

60 sec - Double Unders

60 sec - Row for Cals

60 sec - Rest

 

THU 6/7

A. 3 sets:

Supinated Grip Bent-over Row (w/ 2 sec pause against torso) x 5-8

KB/DB Front Rack Box Step-up x 6-10/leg

(Rest 2 mins b/w sets)

 

B. 4 Sets for reps:

30 sec - Renegade Row (1 rep = row 1 arm)

60 sec - Rest

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

60 sec - Rest

 

FRI 6/8

A. 3 sets:

Front Squat x 8-6-4

Ring Row x 8-10

(Rest 2 mins b/w sets)

 

B. 3 sets:

Ring Dip x 3-5

(rest 1 min b/w sets)

 

C. 500m Row Time Trial

 

SAT 6/9

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

 

SUN 6/10

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 5/28/18 - 6/3/18

MON 5/28

A. Team/Partner "Murph"

For Time:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

*In Teams of 2-3

*Can run entire distance together or split into 400m intervals

*Divide the reps in whatever order. Can break into "Cindy" rounds or complete in order.

 

TUE 5/29

A. Power Clean - build to a triple in 12 minutes (TnG as able)

 

B. 4 rounds for reps/cals:

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

30 sec - Rest

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

30 sec - Rest

30 sec - Row for cals

30 sec - Rest

 

WED 5/30

A. Take 18 minutes to cycle: [max 5 sets]

DB/KB Single leg Deadlift x 6/leg

Plank Shoulder Taps x 5/arm with 2 sec hold against shoulder

Assault bike x 20 sec for max cals

*rest as needed b/w activities

 

B. For time:

50/40 cal Row

30 Kettlebell Swings (NTE 53/35#)

25 Burpees to 6" reach OH

 

THU 5/31

A. 3 sets: Back Squat x 6-4-2

Kneeling Torso Row x 4-6/a (w/ 1 sec pause at top)

(Rest 90 sec)

 

B. Partner WOD!

3 Rounds for Time:

400m Row

300m Run (78th st)

20 Lateral Box Step-over (10/leg)

*Follow the leader style - one rower, one box per team - partners start at different stations and cannot advance stations until each person has finished designated work

 

FRI 6/1

A. Push-Press: 15 mins to build to a 5RM

*if you find 5RM max with time remaining drop down to 85% of today's best and complete upwards of 3 additional sets of 5 at 85%

 

B. 3 Rounds for reps:

60 sec - Double Unders

30 sec - Rest

60 sec - Sit-ups

30 sec - Rest

*2 separate scores: total DUs & total situps

 

SAT 6/2

Saturday surprise! 

 

SUN 6/3

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 5/21/18 - 5/27/18

MON 5/21

A. Sumo Deadlift High-pull x 15-12-9-6

*Wall Walk x 1 min AMRAP b/w SDLHP sets

 

B. For time:

21-15-9

KB Swing (NTE 53/35#)

Squat Thrust Box Jump (NTE 24/20")

 

TUE 5/22

A. Strict Press x 5-5-5

*15 band pull-aparts after each set

(Rest as needed)

 

B. Push Press x 3-3-3

*Run 100m build-up after each (77th st)

(Rest as needed)

 

C. For time:

Mile Time Trial (1600m)

 

WED 5/23

A. 3 sets:

Back Squat x 6-6-4

Seated Band Row x 8 w/ 2 sec pause at chest

(Rest 90 sec)

 

B. Half "Cindy"

10min AMRAP:

5 Pull-ups

10 Push-ups

15 Squats

 

THU 5/24

A. Pendlay Row x 7-7-5-5-5

(Rest 90 sec b/w sets)

 

B. 3 Rounds for reps/cals:

1 min - DB Box Step-up

1 min - Rest

1 min - Sit-ups

1 min - Rest

1 min - Row for Cals

1 min - Rest

 

FRI 5/25

A. 15 min to build to tough complex:

Power Clean + Hang Power Clean + 2 Front Squats

 

B. 3 Rounds for time:

400m Run (79th st)

20 SA KB Suitcase Deadlift (10/side, NTE 53/35#)

60 sec Forearm Plank

 

SAT 5/26

Closed. Have a great Memorial Day weekend!

 

SUN 5/27

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 5/14/18 - 5/20/18

MON 5/14

A. Close Grip Bench Press x 8-6-4-8

(rest 2 min)

 

B. 3 Rounds for Time:

600m Run (around block)

25 Push-ups

20 Renegade Rows (mod light wt - 1 rep = row 1 arm)

10 Strict Pull-ups

 

TUE 5/15

A. 4 sets:

Front Squat x 9-7-5-9

Bent Over DB/KB Row x 5-8/arm (2 sec pause at chest)

(Rest 90 sec)

 

B. 10min AMRAP:

25 Air Squats

50 Double Unders

25 Sit-ups

*compare to 10/27/17

 

WED 5/16

A. Deadlift 6-6-4-4-4

(Rest 2 min b/w sets)

 

B. 4 Rounds:

30 sec - Toes to Bar

30 sec - Rest

30 sec - Russian KB Swings (mod wt)

30 sec - Rest

30 sec - Row for cals

30 sec - Rest

 

THU 5/17

A. 3 sets: Strict Press x 8-10

(rest 90 sec b/w sets)

 

B. 3 sets:

Push Press x 4-6

(Rest 90 sec b/w sets)

 

C. 3 sets:

Push Jerk x 2-4

(Rest 90 sec b/w sets)

 

D. Partner WOD!

2400m relay run

*Alternate partners every 400m (79th st)

 

FRI 5/18

A. 3 sets:

DB Front-rack Walking Lunge x 20 steps (10/leg)

Pull-up Practice/Work x 1 min

(Rest 90-120 sec)

 

B. Partner WOD!

For Time: 10, 9, 8, 7...1

Wall Ball (20/14#)

Burpee

*Partners start on opposite tasks and work at the same time; switch activities once each partner is done; each partner does ALL the work!

 

SAT 5/19

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

 

SUN 5/20

No SUNDAY STRETCH today :(

Workout of the Day: 5/7/18 - 5/13/18

MON 5/7

A. 4 Sets: 

Back Squat x 7-7-5-5

DB Upright Row x 6/arm 

(Rest 90 sec)

 

B. 10, 9, 8, 7...1 

Goblet Squat (NTE 53/35#)

20 Double Unders after each 

[15min time cap] 

 

TUE 5/8

A. 4 Sets:

Pendlay Row x 4-4-4-4

Handstand Practice x 1 minute 

(Rest 60 sec)

 

B. For time:

21 Toes to Bar

400m Run (79th st)

15 Toes to Bar

400m Run 

9 Toes to Bar 

400m Run  

 

WED 5/9

A. Push Press x 6-6-4-4

(rest 2 min b/w sets)

 

B. Partner Workout

Row 1k as a team 

*Double KB/DB Overhead Hold by non-rowing partner 

*must be in hold for other partner to row 

*switch as often as desired

 

[Rest 3 minutes]

 

3 Rounds: 

30 sec - Left arm Side Plank

30 sec - Forearm Plank (Advanced Plank Shoulder Taps) 

30 sec - Right arm Side Plank 

30 sec - Mountain Climbers  

 

THU 5/10

A. Take 15 minutes to build to challenging Power Clean + Hang Squat Clean + Front Squat 

 

B. 12 min AMRAP:

15 Wall Balls (20/14#)

10 Push-ups 

5 Pull-ups  

200m run (75th st)

 

FRI 5/11

A. 3 sets: 

Romanian Deadlift x 10-8-6 

Bar Dip x 5-4-3 

(Rest 90-120 sec)

 

B. 4 Rounds: 

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

30 sec - Rest 

30 sec - Russian KB Swing (NTE 53/35#)

30 sec - Rest 

30 sec - Row for cals 

30 sec - Rest 

30 sec - Lateral Box Step-over (unwtd) 

30 sec - Rest 

 

SAT 5/12

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

 

SUN 5/13

SUNDAY STRETCH @ 10am or rest. Happy Mother's Day!

Workout of the Day: 4/30/18 - 5/6/18

MON 4/30

A. 3 Sets:

Deadlift TnG x 10

Hand Release Push-ups x 1 min AMRAP

(Rest/walk 2-3 mins)

 

B. Partner Workout

10 min AMRAP:

Max Distance Row

*Switch partners every 200m. Non-rowing partner must be in a forearm plank for partner to be able to row.

 

TUE 5/1

A. 5 Sets:

Strict Press x 5-5-3-3-1

Ring Row x 4-6 with 2 sec hold against chest

(Rest 90 sec)

 

B. 4 rounds:

30 sec - DB Renegade Row (mod wt)

30 sec - rest

30 sec - Sit-ups

30 sec - rest

30 sec - Double Unders

30 sec - Rest

 

WED 5/2

A. 4 sets:

Front Squat x 10-8-6-10

Pull-up practice/work x 1 min [ony 3 sets]

(Rest 1-2 mins)

 

B. 3 Rounds for time:

8 Hang Power Cleans (~80% of today's best FS x 10, NTE 135/95#)

6 Front Squats

400m Run (79th st)

(Rest/walk 1 min b/w rounds)

*Subtract 2 min from final time

 

THU 5/3

A. 20 minutes to cycle:

Pendlay row x 5

Single arm Russian KB Swing x 10/arm

Side Plank Rotations (on elbow) x 10/side

Assault Bike x 15 sec for max cals

*rest as needed b/w activities

 

B. Partner Workout!

For TIme:

21-15-9

Kettlebell Swings (NTE 53/35#)

Row Cals

*Switch partners at the end of each round. 

 

FRI 5/4

A. 4 sets:

Close Grip Bench Press @30x1 x 4-4-2-2

(spot partner)

Kneeling Torso Row x 5/arm

(Rest 90-120 sec)

 

B. 12 min AMRAP:

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

15 Burpee Box Jumps (NTE 24/20")

20 V-ups

 

SAT 5/5

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

 

SUN 5/6

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 4/23/18 - 4/29/18

MON 4/23

A. 5 sets:

Strict Press x 6-6-4-4-2

Ring Row x 8 (w/ 1 sec pause at top)

(Rest 90 sec)

 

B. 3 Rounds for time:

10 V-ups

12 Burpees

14 Box jumps (NTE 24/20")

16 DB Renegade Rows (mod wt, 8 per arm)

 

TUE 4/24

A. 4 sets:

Romanian Deadlift x 5

Bar Dip x 3-5

(Rest 90 sec)

 

B. 8 min AMRAP:

12 KB swings (NTE 53/35#)

6 Pull-ups

200m Run (75th st)

 

WED 4/25

A. Take 20 min to cycle:

Goblet Russian Box Step-up x 10/leg

Single arm waiters walk x 20m/arm

Side Plank Rotations x 10/arm

Row 20 sec @ high effort

*Rest as needed b/w sets

 

B. For time:

Row 500m

35 Front Squats (65/45#)

20 Toes to Bar

 

THU 4/26

A. 3 sets:

Close-Grip Bench Press x 6-10

(spot partner)

Wall walk x 30 sec AMRAP

(Rest 90-120 sec)

 

B. 4 Rounds:

30 sec - DB Power Cleans (NTE 50/35lbs)

30 sec - Rest

30 sec - Row for Cals

30 sec - Rest

30 sec - Hand Release Push-ups

30 sec - Rest

 

FRI 4/27

A. 4 sets:

Back Squat x 7-5-3-7

Kneeling Torso Row x 5-7/arm

(Rest 90-120 sec)

 

B. Partner WOD!

For Time:

400m Run (79th st) together

+

30 Wall Balls (20/14#)

60 Double Unders

20 Wall Balls

40 Double Unders

10 Wall Balls

20 Double Unders

+

400m Run together

*each partner does all of the work but partners work on opposite tasks and switch when done.

 

SAT 4/28

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

 

SUN 4/29

SUNDAY STRETCH @ 10am or rest. 

 

Workout of the Day: 4/16/18 - 4/22/18

MON 4/16

A. 4 sets: 

Back squat @30x1 x 8-8-6-6 

Strict Pull-ups x 30 sec AMRAP 

(Rest 2 min b/w sets)

 

B. "Annie" - compare to 1/23/18

50-40-30-20-10 

Double Unders 

Sit-ups 

[15 min time cap]

 

TUE 4/17

A. 20 mins to cycle [max 4 sets]: 

BTN Press x 5-8 reps 

SA KB Suitcase Deadlift x 10-15/arm  

Side Plank x 20-30 sec/side

Assault Bike x 30 sec for max cals 

*Rest as needed b/w activities

 

B. Tabata Mash-up 

8 Rounds of: 

:20 KB swings (NTE 53/35#)

:10 Rest 

:20 Burpee

:10 Rest  

 

WED 4/18

A. 3 Sets: 

DB Bench Press x 21-15-9

KB Good Morning x 15-12-9

Forearm Plank x 60 sec (accumulated)

(Rest 90 sec)

 

B. 16 min. AMRAP:

400m Run (79th st)

30 sec Farmer's Carry Hold (NTE 70/53#)

20 sec Handstand Hold 

10 sec Chin over Bar Hold 

 

THU 4/19

A. 4 sets: 

Front Squat x 5-5-3-3

SA DB Upright Row x 5/arm 

(Rest 90-120 sec)

 

B. Partner WOD!

14 min AMRAP:

250m Row

15 Russian KB Swing (NTE 53/35#)

10 Squat thrust 

*Switch partners at the end of each round  

 

FRI 4/20

A. Power Clean - build to a tough triple in 12 minutes 

 

B. 4 Rounds for time:

10 Deadlifts (@ today's best 3 PC, NTE 185/125#)

15 HR Push-ups 

200m Run (75th st)

 

SAT 4/21

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

 

SUN 4/22

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 4/9/18 - 4/15/18

MON 4/9

A. 4 sets:

Push Press x 5-8

Box Jump x 8

(rest 1.5-2 mins b/w sets)

 

B. 4 Rounds for Cals:

30 sec - Row

30 sec - Rest

 

(Rest 2 min)

 

4 Rounds for Reps:

30 sec - Sit-ups

30 sec - Rest

 

*2 scores: total cals, total reps

 

TUE 4/10

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

*1 min strict pull-up work between each set

(Rest 90 sec)

 

B. 3 Rounds:

1 min - Wall Balls (20/14#)

30 sec - Rest

1 min - Row (cals)

30 sec - Rest

1 min - Forearm Plank

30 sec - Rest

 

WED 4/11

A. Power Clean - 12 minutes to build to a tough TnG x 4

 

B. For Time:

10-8-6-4-2

Power Clean (~70-80% of today's best x 4, NTE 155/105#)

30 Double Unders

 

THU 4/12

A. Pendlay Row x 5-5-3-3-3 (1 sec stop against torso)

(rest 2 min b/w sets)

 

B. 16 min AMRAP:

400m Run (79th st)

16 Goblet Box Step-ups (8/leg - moderate)

 

FRI 4/13

A. Thruster x 6-6-4-4-2

(rest 90 sec b/w sets)

 

B. Partner WOD!

13 min AMRAP:

13 DB Thrusters (NTE 50/35#)

13 Toes to Bar

13 Kettlebell Swings (NTE 53/35#)

13 Hand-Release Push-up

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

*One person works at a time; Alternate partners after each exercise

*Score = total reps as a team

 

SAT 4/14

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

 

SUN 4/15

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 4/2/18 - 4/8/18

MON 4/2

A. 4 sets:

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

(spot partner)

DB Renegade row x 8-12

(Rest 90 sec)

 

B. 15 min. AMRAP:

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

Burpee

Toes to Bar

Run 100m after each round (77th st)

 

TUE 4/3

A. 4 sets:

Sumo Deadlift x 4-6

(Rest 30 sec)

Wall Walk or Handstand Practice x 1 min

(Rest 90 sec)

 

B. 8 min to cycle:

32 Plank Shoulder Taps (16/arm alternating)

20 sec Hollow Hold

20 sec Left Side Plank

20 sec Right Side Plank

 

WED 4/4

A. 4 sets:

Front Squat @30x1 x 6-6-4-4

(Rest 30-60 sec)

Strict Pull-ups x AMRAP in 30 sec

(Rest 90 sec)

 

B. 4 Rounds for Time:

5 Pull-ups

10 Squat thrust

15 Wallballs (20/14#)

 

THU 4/5

A. 4 sets:

Strict Press x 7-5-5-3

Kneeling Torso Row 3-6/arm

(Rest 90 sec)

 

B. 12 min AMRAP:

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

12 Hang Power Cleans (use today's best press x 3, NTE 115/75#)

9 Push Press

(Rest/walk exactly 1 min b/w each round)

 

FRI 4/6

A. 20 minutes to cycle: [max 4 sets]

DB Reverse Lunge x 8-10/leg

Bent over Barbell Row x 8-10 w/ 1 sec pause @ chest

KB Good Morning x 10-15

Assault bike x 25 sec @ max effort

 

B. 12 min to cycle:

200m Single arm Farmer's Carry (77th st x 2) (NTE 53/35# per arm)

400m Run (79th st)

 

SAT 4/7

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

 

SUN 4/8

SUNDAY STRETCH @ 10am or rest.