Workout of the Day: 01/21 - 01/27

MON 01/21

*A.
15 min to build to tough single:
Close Grip Bench Press @30x0

*B.
Powell Raise (@10% best CGBP)
x 1 AMRAP set each arm

C.
For reps + cals:
2 min - Wall Walks
1 min - Rest
2 min - Row cals
1 min - Rest
2 min - DB Manmaker (NTE 35/20#)
1 min - Rest
2 min - Row cals  


TUE 01/22

A.
3 sets:
DB Snatch Practice x 8/arm
(Rest 60 sec)
Double Under Practice x 30 sec
(Rest 60 sec)

B.
4 rounds for time:
16 Alternating DB Snatch (NTE 50/35#)
12 Burpees
32 Double Unders


WED 01/23   

A.
4 sets:
Back Squat x 4-6 reps
Kneeling Torso Row x 4-6/arm
(Rest 90 sec)

*B.
Side Plank Check-in: [on elbow]
Max hold each side
(2 min time cap; rest 1 min between sides)

C.
Partner Workout!
“Karen”
For time:
150 Wall Balls (20/14#)
(Divide reps as desired, one person working at a time)


THU 01/24

*A.
EMOM x 10 min:
Power Clean to Overhead

B.
Partner Workout!
14 min Ladder: 2-4-6-8...etc.
Power Clean to Overhead (~70% of today's best, NTE 135/95#)
Toes-to-Bar
(Switch partners at the end of each exercise)


FRI 01/25

A.
3 sets:
DB Russian Box Step-ups x 30 sec/side
(Rest 30 sec/side)
Chin-up x 1-3 reps
(Rest 2 min)

*B.
”Heartbreak Kid”
3 Rounds for time:
25 KB Swings (53/35#)
25 Burpees   
(compare to Tuesday 090617)  

 
SAT 01/26

Saturday Surprise!


SUN 01/27

SUNDAY STRETCH @ 10am

Workout of the Day: 01/14 - 01/20

MON 01/14

A.
3 sets:
Back Squat x 5-8 reps
(Rest 2 min)

B.
3 sets for reps:
30 sec - Double Unders
30 sec - Rest
30 sec - Row for Cals
30 sec - Rest

C.
*500m Row Time Trial  


TUE 01/15

A.
10 min EMOM:
*Strict Press x 2

B.
*12 min Ladder: 3, 6, 9, 12, etc...
Hang Power Clean ~60-70% max (NTE 95/65#)
Toes-to-Bar


WED 01/16

A.
12 min to cycle (complete max 4 sets):
•DB/KB Single Leg Romanian Deadlift x 4-6/leg
•DB/KB Russian Box Step-up x 6-10/leg
Kneeling Banded lat pull-down
(Rest as needed)

B.
3 rounds for reps:
1 min - Row for Cals
1 min - Wall Balls (20/14#)
1 min - Forearm Plank
1 min - Lateral Box Step-over (20/16")
1 min - Rest
  

THU 01/17

A.
*Bar Dip x AMRAP - 1 set max effort attempt

B.
*4 sets to build to heavy:
Kneeling Torso Row @30x0 x 8/side

C.
*12 min AMRAP:
12 Burpees
12 DB Push Press (50/35#)
12 Hand Release Push-ups
12 Box Jump Overs (24/20")


FRI 01/18

A.
15 min to build to a tough complex of:
1 Power Clean +
1 Hang Squat Clean +
1 Front Squat

B.
3 sets for max pull-ups:
In 2 min...
10 Alternating DB Snatches (NTE 50/35#)
10 DB Goblet Reverse Lunges (same load)
Max Pull-ups in remaining time
(Rest/walk 2 min)
 

SAT 01/19

Saturday Surprise!


SUN 01/20

SUNDAY STRETCH @ 10am

Workout of the Day: 01/07 - 01/13

MON 01/07

A.
EMOM Min 1-5: Hang Power Clean x 3
EMOM Min 6-10: Hang Power Clean x 2

B.
4 sets for reps + meters:
20 sec - Single arm DB Strict Press
40 sec - Rest
20 sec - Single arm DB Strict Press
40 sec - Rest
20 sec - Row ALL OUT for distance
100 sec - Rest


TUE 01/08

A.
15 min to build to a tough Front Squat x 2
(Rest as needed between sets)

B.
9 min Ladder:
3-6-9-12-15...etc.
Burpee over Barbell (lateral to bar)
Deadlift (same load as FS double; NTE 225/155#)   


WED 01/09

A.
Upper Body Pulling Check-in*:
(Choose one)
1 - Strict Pull-up x AMRAP set
2 - Bent arm hang x max time (< than 10 sec)
3 - Straight arm hang x max time (> 10 sec w/ active shoulders)

B.
Tabata Sit-ups
8 rounds:
20 sec - Sit-ups
10 sec - Rest

C.
Partner Workout! For time:
1000/800m Row (w/ partner planking)
30 Push-ups
60 Russian Twists (20/14#)
90 KB Swings (NTE 53/35#)
60 Russian Twists
30 Push-ups
1000/800m Row (w/ partner planking)
(Divide reps, one working at a time)


THU 01/10

A.
3 sets:
Single-arm DB Thruster 15-12-9 /arm
Seated Banded Row x 8-12 reps
(Rest 90 sec)

B.
2 sets for reps/cals:
3 min - Row for Cals @80%
1 min - Rest
3 min - Ladder 1-2-3-4...etc.
Box Jump Over (NTE 24/20#)
Toes-to-Bar
1 min - Rest


FRI 01/11

A.
6 sets:
Close Grip Bench Press x 3,2,1,3,2,1 reps
Banded pull-aparts x 8-12 reps (between sets; 5x total)
(Rest 2 min)

B.
Partner Workout!
3 Rounds for time:
10 Power Cleans (NTE 135/95#)
50 Double Unders  

SAT 01/12

Saturday Surprise!
(comp track: bring your climbing socks!)


SUN 01/13

SUNDAY STRETCH ***CANCELED***

Winter WOD & Bonfire @ Golden Gardens
(family & friends welcome!)
10am

Workout of the Day: 12/31/18 - 01/06

MON 12/31  

A.
16 min to cycle: (max 4 rounds)
Romanian Deadlift x 4-6 reps
Ring Support Hold x 10-20 sec
Strict Toes-to-Bar x 30 sec
(Rest as needed)

B.
4 Sets for reps:
30 sec - Row for Cals
30 sec - Russian KB Swings (NTE 70/53#)
30 sec - Goblet Squats
30 sec - Burpees
(Rest/walk 2 min)

TUE 01/01

(closed)


WED 01/02

A.
4 sets:
Close Grip Bench Press x 4-4-2-2
Bent Over DB Row x 4-6/arm
(Rest 60 sec)

B.
"Annie"
Fot time:
‪50-40-30-20-10‬
Double Unders
Sit-ups
(15 min time cap)   


THU 01/03


A.
4 sets:
Power Clean x ‪5-4-3-2 reps‬
Dumbbell Strict Press x 6-10 reps [in between sets, 3 sets total]
(Rest 90 sec)

B.
Partner Workout!
16 min AMRAP:
1200m Row
60 Alternating DB Snatch (NTE 50/35#)
800m Row
40 Single arm DB Push Press
400m Row
20 Push-ups
(Divide work, one partner working at a time)  


FRI 01/04

A.
5 sets:
Back Squat x 5-5-3-3-3
Kneeling Torso Row x 5/arm
(Rest 90 sec)

B.
For time:
15-12-9
Front Squat (@60-70% of today's best BS triple; NTE 135/85#)
Toes-to-Bar

SAT 01/05

Saturday Surprise!


SUN 01/06

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 12/24/18 - 12/30/18

MON 12/24

A.
4 sets:
Sumo Deadlift High Pull x 6-10 reps
Single arm DB Strict Press x 5-8/arm
(Rest 90 sec)

B.
3 rounds for reps:
60 sec - Burpee to Plate
30 sec - Rest
60 sec - Wall Balls (20/14#)
30 sec - Rest
60 sec - Row for Cals
30 sec - Rest   

TUE 12/25

(closed)


WED 12/26

(closed)


THU 12/27


A.
5 sets:
Front Squat x 7-5-5-3-3 reps
Supinated Bar Hang x 10-20 sec accumulated
(Rest 120 sec)

B.
10 min AMRAP:
30 Double Unders
15 KB Swings (53/35#)
10 Pull-up

FRI 12/28

A.
15 min to build to a moderately tough set of:
5 Deadlifts + 4 Hang Power Clean + 3 Shoulder to Overhead

B.
4 Rounds for time of:
7 Deadlift (~70% of multirep max, NTE 225/155#)
12 Box Jump - step down (24/20")

C.
Cash Out:   
1-3 Sets of:
Side Plank Rotations x 10/side
K2E Quadruped x 8/side
Thoracic Rotation x 6/side
Forearm Plank x 40 sec

SAT 12/29

Saturday Surprise!


SUN 12/30

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 12/17/18 - 12/23/18

MON 12/17

A.
10 min EMOM: 1 Power Clean + 1 Hang Squat Clean

B.
5 Rounds for Time:
8 Power Cleans (~70% of today's best - NTE 135/95#)
8 Burpees over Bar

TUE 12/18

A.
3 sets:
DB Reverse Lunges x 6-10/leg
Bar Dips x 5-8 reps
(Rest 90 sec)

B.
Partner Workout!
15 min AMRAP:
P1: 200/250m Row
P2: Double KB Front Rack Hold while partner rows, then switch

WED 12/19

A.
4 sets:
Pendlay Row x ‪5-5-4-4‬ (w/ 1 sec pause @torso)
Single arm DB Strict Press x 6-10/arm
(Rest 120 sec)

B.
3 sets for reps:
30 sec - Double Unders
30 sec - Rest
30 sec - DB Push Press (NTE 50/35#)
30 sec - Rest
30 sec - Box Jump - step down (24/20")
90 sec - Rest   

THU 12/20

A.
5 sets:
Close Grip Bench Press @30x1 x 3-5 reps
Single arm Bent Over Row w/ 2 sec pause against torso x 3-5/arm
(Rest 120 sec)

B.
3 Rounds for time:
12 Pull-ups
12 DB Renegade Rows (6/arm)
24 Sit-ups   

FRI 12/21

A.
5 sets:
Back Squat x 8-6-4-2-2
Box Hamstring Curl w/ 2 sec pause x 4
(Rest 120 sec)

B.
10 min AMRAP:
10 KB Sumo Deadlift High Pull (NTE 53/35#)
20/15 Cal Row
45 sec - Forearm Plank
60 sec - Single arm OH Hold (30 sec/arm, NTE 50/35#)

SAT 12/22

Ugly Sweater WOD!

SUN 12/23

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 12/10/18 - 12/17/18

MON 12/10

A.
4 sets:
Deadlift TnG x 8-8-5-5 reps
Handstand Practice x 30-60 sec
(Rest 2 min)

B.
10 min AMRAP:
P1. 12 KB Swings (NTE 53/35#)
8 Goblet Squat
P2. 200m Row
*partners start on opposite tasks & switch when each has completed given task

TUE 12/11

A.
Shoulder to Overhead x ‪8-8-6-6 reps‬
(Rest 2 min)


B.
3 Sets for quality:
60 sec - DB/KB Farmer's Hold (NTE 53/35#)
30 sec - Rest
60 sec - Burpee Box Jump - step down
30 sec - Rest
60 sec - Side Plank (30 sec/side)
30 sec - Rest  

WED 12/12

A.
4 sets:
Front Squat x 6-6-4-4
Kneeling Single Arm DB Row x 4-6/arm
(Rest 90 sec)

B.
9 min AMRAP:
30 Double Unders
15 Situps
8 Burpees

THU 12/13

A.
4 sets:
KB/DB Single-Leg RDL x 4-6/leg
DB Bench Press x 12-15 reps
(Rest 90 sec)

B.
Partner Workout!
3 Rounds for Time and Cals
P1. 16 Goblet Box Step-up (8/leg alt)
12 KB Sumo Deadlift High Pull

P2. Row for Cals
*Alternate partners each round, complete 3/ea

FRI 12/14

A.
3 sets:
Dip x 3-2-1
(Rest 90 sec)
Pull-up x 3-2-1
(Rest 90 sec)

B.
Partner Workout!
15 min AMRAP:
4 Toes-to-Bar
8 Hand Release Push-up
12 DB Renegade Rows (6/arm)
*Alternate partners each round

SAT 12/15

Saturday surprise!

SUN 12/16

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 12/03/18 - 12/09/18

MON 12/03

A.
4 Sets:
Thruster 8, 8, 5, 5
Strict Chin-up Negative x 1-2 reps [control down in 8-10 sec]
(Rest 2 min)

B.
For Reps/Cals:
2 min DB Power Cleans (NTE 35/20#)
1 min Rest
2 min Row Cals
1 min Rest
2 min Wall Ball (20/14#)
1 min Rest
2 min Side plank on forearm [switch arms every 30 sec for x 2/side]
1 min Rest

TUE 12/04

A.
3 sets:
Pendlay Row x 4-6 reps
DB Bench Press x 8-12 reps
(Rest 2 min)

B.
For TIme:
400m Run (79th)
30 Alternating DB Snatch (NTE 50/35#)
400m Run
20 Alternating DB Snatch
400m Run
10 Alternating DB Snatch

WED 12/05

A.
EMOM x 5 min:
3 Hang Power Cleans

B.
EMOM x 5 min:
2 Hang Power Cleans [at increased load]

C.
4 Rounds For Time:
8 Hang Power Cleans (~70% of today's best double, NTE 135/95#)
10 Toes-to-Bar
12 Burpees over the Bar (lateral to bar)

THU 12/06

A.
Back Squat - 12 min to build to a tough set of 3 reps (max 5 sets)

B.
3 sets for reps:
In 3 min complete:
400/500m Row
AMRAP DB Hang Power Clean to Overhead (NTE 50/35# /arm)
(Rest/walk 3 min)

FRI 12/07

A.
Partner workout!
For Time: "Filthy 50"
50 Box Jump - step down (NTE 24/20")
50 Jumping Pull-ups
50 KB Swing (NTE 53/35#)
50 Walking Lunge steps
50 Knees to Elbows
50 Push Press (NTE 45/35#)
50 Supermans
50 Wall Balls (20/14#)
50 Burpees
50 Double-Unders
*Divide reps, one person working at a time

SAT 12/08

Saturday surprise!

SUN 12/09

SUNDAY STRETCH **CANCELED**

Workout of the Day: 11/26/18 - 12/02/18

MON 11/26

A.
3 sets:
Bar Dip x 5-4-3
Kneeling Torso Row x 4-6/arm
(Rest 90-120 sec)

B.
Partner Workout
18 min AMRAP:
600m Row
14 Strict Pull-up
30 DB Renegade Rows [15/side alternating, no push-up]
50 Hand Release Push-ups
*Divide work as desired

TUE 11/27

A.
Back Squat - 15 min to build to a tough set of 5 reps [max 5 sets]

B.
3 Rounds for time:
16 Single-arm Waiter's Squat (8/arm, NTE 50/35#)
24 Sit-ups
48 Double Unders


WED 11/28

A.
3 sets:
Deadlift TnG x 8-10 reps
Wall Walks AMRAP x 1 min
(Rest 2 min)

B.
Partner Workout
12 min for max cal:
P1: 16 DB Snatch (8/arm) + 8 Burpees
P2: Row for Cal while partner works

THU 11/29

A.
15 min to build to a challenging complex of:
Power Clean + Hang Squat Clean + 2 Front Squats

B.
4 rounds for reps:
30 sec - DB Box Step-up
30 sec - Rest
30 sec - Sit-ups
30 sec - Rest
30 sec - Max Cal Row
90 sec - Rest

FRI 11/30

A.
3 sets:
Strict Press x 6-8 reps
(Rest 2 min)

B.
3 Sets:
Shoulder to Overhead x 3-5 reps
[Push Press or Push Jerk at increased load]
(Rest 2 min)

C.
Partner Workout!
Row 1000m as a team
*Single arm Overhead Hold by non-rowing partner

(Rest 2-3 min)

6 min:
30 sec - Left arm Side Plank (on elbow)
30 sec - Forearm Plank
30 sec - Right arm Side Plank
30 sec - Lemon Squeezes


SAT 12/01

Saturday Surprise!


SUN 12/02

Sunday Stretch @ 10am or rest

Workout of the Day: 11/19/18 - 11/25/18

MON 11/19

A. 4 sets:

Front Squat x 7-7-5-5

Single arm Kneeling DB Row x 4-6/arm (w/ 2 sec pause against torso)

(Rest 90-120 sec)

B. Partner WOD!

For Time:

20-18-16-14-12

P1: Wall Ball (20/14#)

P2: 20 Double Unders

(15 min time cap)

*Partners work on opposite tasks and switch when each person has completed given task.

TUE 11/20

A. 4 Sets:

Pendlay Row w/ 2 sec pause against chest x 4-6

Double KB/DB Overhead Hold x 30 sec

(Rest 90 sec)

B. For Reps & Cals:

2 min - Row

1 min - Rest

2 min - Toes to Bar

1 min - Rest

2 min - DB Manmaker (mod wt)

1 min Rest

2 min - Row

*3 separate scores: row cals, T2B, MMs

WED 11/21

A. 4 Sets:

Close Grip Bench Press @30x1 x 4-6

(spot partner)

Strict Pull-up x AMRAP [only 3 sets]

(Rest 90 sec)

B. 3 Rounds for time:

16 KB Sumo Deadlift High-pull (53/35#)

24 Mountain Climbers (12/side)

400m Run (79th st)

THU 11/22

Turkey Day WOD!

FRI 11/23

CLOSED

SAT 11/24

Saturday surprise!

SUN 11/25

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 11/12/18 - 11/1/18

MON 11/12

A. Strict Press - build to a tough set of 5 in max 15 minutes

*Complete 8 Ring Rows after each set.

B. 4 Rounds for time:

Run 200m (75th st)

10 Pull-ups

30 Plank Shoulder Taps (15/arm)

TUE 11/13

A. Hang Squat Clean x 5-5-5-5

(rest 2 min b/w sets)

B. 5 rounds for time:

4 Hang Squat Clean (~80% of today's best, NTE 135/95#)

16 Box Jumps (24/20")


WED 11/14

A. 20 min to cycle [max 5 rds]:

Ring/Bar Dip x 3-5

Russian Box Step-up x 10/leg

KB Overhead Carry x 20m/arm

Assault bike x 20 sec @ high effort

*rest as needed b/w activities

B. 8 min AMRAP:

12 KB Swing (NTE 53/35#)

12 Goblet Reverse Lunges (6/leg)

12 Hand Release Push-ups

THU 11/15

A. Partner Workout!

4 rounds for time:

1000/800m Row

50 Burpees

300m Farmer's Carry (78th st)

*One pair of KB/DB per team on FC. Divide other work as desired, one person working at a time.


FRI 11/16

A. 10 min EMOM:

Power Clean to OH x 2

B. 4 rounds:

30 sec - DB power clean + OH

30 sec - Rest

30 sec - Double Unders

30 sec - Rest

30 sec - Row

90 sec - Rest

SAT 11/17

Saturday surprise!

SUN 11/18

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 11/5/18 - 11/11/18

MON 11/5

A. Sumo Deadlift x 10-8-8-6-6

(rest 2 min b/w sets)

B. Partner Workout!

12 min AMRAP:

8 Burpee Box Jump (24/20")

250/200m Row

*Switch partners at end of each full round

TUE 11/6

A. Every 2 min for 8 mins: [4 sets]

Weighted Chin-up x 1-2

B. Partner Workout!

For time:

Row 1000m/800m (Partner must be in Plank while partner is rowing)

30 Pull-up

40 Push-up

100 Wallball (20/14#)

40 Push-up

30 Pull-up

Row 1000m/800m (Partner must be in Plank while partner is rowing)

*Divide work as partners choose, one partner working at a time (except for rowing/plank).

WED 11/7

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

(Rest 2 min)

B. 4 Rounds for Reps:

30 sec - DB Renegade Row (mod wt)

30 sec - Plate Ground to Overhead (NTE 45/25#)

60 sec - Double Unders

120 sec - Rest/walk


THU 11/8

A. Back Squat - 15 min to build to a tough set of 8 [max 5 sets]

B. 3 Rounds for Time:

8 Hang Power Clean (~60-70% of today's best BS x8, NTE 135/95#)

6 Front Squat

400m Run (79th st)

FRI 11/9

A. Take 20 minutes to cycle: [max 4 rds]

Single arm Suitcase Deadlift x 10-15/arm

DB Tricep extension x 10-15/arm

Front Plank x 30 sec (arms extended)

Hollow Hold x 20 sec

B. Partner Workout!

For Time:

24-18-12

Alt. DB Snatch (NTE 50/35#)

Row Cals

*Partners work at the same time on opposite tasks. Switch when each partner finishes assigned work.

SAT 11/10

Saturday surprise!

SUN 11/11

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 10/29/18 - 11/4/18

MON 10/29

A. Thruster x 9-9-7-7

(rest 2 min b/w sets)

B. 3 Rounds:

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

30 sec - Rest

30 sec - Toes to Bar

30 sec - Rest

30 sec - Assault Bike

30 sec - Rest

30 sec - Side Plank (elbow) - left side

30 sec - Rest

30 sec - Side Plank (elbow) - right side

30 sec - Rest

TUE 10/30

A. Deadlift @31x1 x 5-5-3-3-3

(rest 2 min)

B. 3 Rounds for time:

20 KB Swings (NTE 53/35#)

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

400m Run (79th st)

WED 10/31

A. Partner Workout!

8 min AMRAP:

P1: Row 250/200m

P2: Forearm plank

(Rest 4 min)

8 min AMRAP:

8 Goblet Squat (mod wt)

16 Mountain Climbers (8/leg)

*Alternate partners at end of each full round.

(Rest 4 min)

8 min AMRAP:

8 Plate Ground to Overhead (45/25#)

16 Sit-ups

*Alternate partners at end of each full round.

THU 11/1

A. 16 minutes to cycle [max 4 sets]:

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

Strict Pull-up x AMRAP-1

Russian Goblet Box Step-up x 8/leg

DB Upright Row x 5-8/arm

*rest as needed b/w activities

B. 3 Rounds:

1 min - Wall Ball (20/14#)

1 min - Lateral Box Step-over

1 min - Row

1 min - Rest

FRI 11/2

A. EMOM x 4 min:

Strict Press x 5

[Rest 2 min b/w part A & B]

B. EMOM x 4 min:

Push Press x 3

C. For Time:

300m run (78th st)

12 Box Jumps (24/20")

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

300m run

14 DB Snatch

12 Box Jumps

300m run

SAT 11/3

Saturday surprise!

SUN 11/4

SUNDAY STRETCH @ 10am or rest.

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.