Workout of the Day: 3/18/19 - 3/24/19

MON 3/18

A. Thruster 6-6-4-4-4
(rest 2 min b/w sets)

B. For time:
30 Alt. DB Reverse Lunge (NTE 50/35#)
+
3 Rounds of:
8 C2B Pull-up
12 Box Jump (24/20", step down)
+
30 Alt. DB Reverse Lunge

TUE 3/19
A. 18 min to cycle [max 4 rounds]:
Single Leg DB/KB RDL x 5-8/leg
Strict Pull-up x 30 sec AMRAP
Double Under Practice x 1 min
*Rest as needed b/w activities

B. Partner Workout
2k Row for time
Switch partners every 250m


WED 3/20

A. 3 Sets:
Strict Press x 4-6
Kneeling Torso Row x 4-6
(90 sec rest)

B. 3 Rounds for Cals + Reps:
60 sec - DB Power Clean Manmaker
30 sec - Rest
60 sec - Row
30 sec - Rest
60 sec - Burpee
120 sec - Rest

THU 3/21

A. 4 Sets:
Back Squat 6-4-2-6
(Rest 2 min b/w sets)

B. 4 Rounds For Time:
8 Front Squat (@ ~60-70% of today's BS x2, NTE 135/95#)
12 Toes to Bar
16 Lateral jumps over bar

FRI 3/22

A. 3 Sets:
Deadlift x 5
Side Plank x 20 sec/arm
(Rest 90 sec)

B. For Time:
30 Box Jumps (NTE 24/20')
30 KB Swings (NTE 53/35#)
30 Steps Forward Lunge
30 V-ups
30 Push Press (NTE 45/35#)
30 Good Mornings
30 Bent-over row
30 HR Burpees

SAT 3/23

Saturday surprise!

SUN 3/24

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 3/11/19 - 3/17/19

MONDAY 3/11

A. Power Clean x 3-3-2-2-2
(Rest 90-120 sec b/w sets)

B. Partner Workout!
16 min AMRAP:
8 Deadlifts (@ today's best PC triple, NTE 185/125#)
10 Hand Release Push-ups
12 Row Cals
*one partner works at a time; switch after each full round.

TUES 3/12

A. Shoulder to Overhead x 4-4-2-2-2
*8 Ring Rows b/w each set
(Rest 90 sec)

B.
4 Rounds for time:
10 DB Push Press
12 DB Renegade Row (1 rep= row 1 arm, no pushup)
14 MB Situps (20/14#)

WED 3/13

A. Front Squat x 6-4-4-2-2
(Rest 2 min b/w sets)

B. 4 Rounds of...
2 min AMRAP:
9 Wall Ball (20/14#)
7 Box Jump (step down, 24/20")
5 T2B
(Rest/walk 2 min b/w sets)
*Start each set back at top
*Score = total reps

THUR 3/14

A. 12 min Handstand skill practice

B. Pi Day WOD! [Note: there will be actual PIE for the Pi Day WOD during the 6:30pm class that can be incorporated into the workout :)]
3 Rounds for Time:
14 Alt. DB Snatch (NTE 50/35#)
15 Burpees
9 Pullups
26 KB Swings (53/35#)
53 KB toe taps
59 sec Plank

FRI 3/15

A. Partner Workout!
30 min AMRAP:
80 Cal Row
70 Double Under
60 Sit-up
50 Push-up
*One partner works at a time, splitting reps as desired. Non-working partner holds one KB (53/35#) - 10 syncro burpees is KB ever touches the ground.

SATURDAY 3/16

Saturday surprise!

SUNDAY 3/11

SUNDAY STRETCH or rest.

Workout of the Day: 3/4/19 - 3/10/19

MONDAY 3/4

A. 4 Sets:
Strict Press x 5-8
Bent Over DB Row x 5-8
(Rest 60-90 sec)

B. 10 min AMRAP:
10 V-ups
12 Burpee
14 DB Renegade Rows (7/arm, mod wt)

TUESDAY 3/5

A. 4 Sets:
Romanian Deadlift x 5-5-5-5

Ring Dip x 3-5
(Rest 90 sec)

B. Partner Workout!
12 min AMRAP:
P1: 6 C2B Pull-ups + 12 KB Swings (NTE 53/35#)
P2: Row for Cals
*switch after P1 completes a round of PU + KBS.

WEDNESDAY 3/6

A. Take 16 min to cycle:
Goblet Russian Box Step-up x 10/leg
Single arm DB Press x 6-10/arm
Side Plank Rotations x 6-10/arm
Row or AB 20 sec @high effort
*Rest as needed b/w activities

B. Partner Workout!
10 min AMRAP:
P1: Row 200m
P2: AMRAP DB Thrusters (NTE 50/35#)
*score = total DB thrusters as a team

THURSDAY 3/7

A. 3 Sets:
Close Grip Bench Press x 6-10
(spot partner)
Band pull-apart x 10-14
(Rest 90 sec)

B. 4 Rounds:
30 sec - DB Power Cleans (NTE 50/35#)
30 sec - Rest
30 sec - Bear crawl
30 sec - Rest
30 sec - Row or AB for Cals
30 sec - Rest
*score = total DB PCs + row cals

FRIDAY 3/8
A. 3 Sets:
Back Squat x 7-5-3
Kneeling Torso Row x 5-7/arm
(Rest 2 min)

B. Partner Workout!
For Time:
300m Run or Row
30 Wall Balls (20/14#)
60 Double Unders
20 Wall Balls
40 Double Unders
10 Wall Balls
20 Double Unders
300m Run or Row
*follow the leader style; one person works at a time but each partner does all of the work.

SATURDAY 3/9

Saturday surprise!

SUNDAY 3/10

No SUNDAY STRETCH today.

Workout of the Day: 2/25/19 - 3/3/19

MONDAY 2/25
A. 4 Sets:
KB/DB Front Rack Forward Lunge x 12 steps (6/leg)
Strict Pull-ups x 30 sec AMRAP
(Rest 90-120 sec)

B. For time:
40-30-20-10-5
Air Squats
Situps
Double Unders

TUESDAY 2/26
A. Take 20 mins to cycle [max 4 sets]:
Behind the Neck Press 5-8 reps
KB Suitcase Deadlift x 10-15
Side Plank Rotations x 10-15/arm
Assault Bike x 30 sec @ high effort
*Rest as needed b/w activities

B. Tabata Mash-up
8 Sets of:
20 sec - KB Swings (NTE 53/35#)
10 sec - Rest
20 sec - Burpee
10 sec - Rest

WEDNESDAY 2/27
A. 3 Sets:
DB Bench Press x 20-15-10
Kettlebell Good Morning x 12
Forearm Plank Accumulate x 60 sec
(Rest 90 sec)

B. Partner WOD!
16 min AMRAP:
P1: Row for cals
P2: Farmer's Hold
*P2 must be in farmer's hold for P1 to be able to row; can switch off as often as you like.
*Score = total cals rowed as a team

THURSDAY 2/28
A. 4 Sets:
Front Squat x 8-6-4-8
Single arm DB upright row x 6-8/arm
(Rest 90-120 sec)

B. Partner Workout
15 min AMRAP:
10 Wallballs (20/14#)
10 Russian KB Swing (53/35#)
10 Squat thrust
*Switch partners at the end of each full round; score is total rounds + reps completed as a team.

FRIDAY 3/1
A. Power Clean - build to a tough 3-rep in 12 mins

B. Partner Workout!
18 min AMRAP:
P1 -
8 Deadlifts (@ today's best PC triple, NTE 185/125#) +
12 HR Push-ups
P2 - Row for Cals
*scores = total rounds + reps as a team; total row cals

SATURDAY 3/2
Saturday surprise!

SUNDAY 3/3
SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 2/18/19 - 2/24/19

MONDAY 2/18

A. 4 sets:
Push Press x 5-8
Box Jump x 8
(Rest 90 sec)

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

TUESDAY 2/19

A. Back Squat x 10-8-6-10
*Spend 1 min working Strict Pull-ups after each set
(Rest 90 sec)

B. 3 Rounds:
60 sec - Wallballs (20/14#)
30 sec - Rest
60 sec - Row (cals)
30 sec - Rest
60 sec - Mtn Climbers (L+R = 1)
30 sec - Rest
*score = total reps + cals


WEDNESDAY 2/20

A. 12 mins to build to: tough Power Clean 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 after each set


THURSDAY 2/21

A. Pendlay Row w/ 1 sec pause @ chest x 5-5-3-3-3
(rest 2 min - hammie/hip mobility during rest)

B. Partner Workout!
3 rounds each:
P1: 500/400m Row
P2: 16 Goblet Box Step-ups (8/leg, 53/35#) + forearm plank in remaining time


FRIDAY 2/22

A. Thruster x 6-6-4-4-2
(rest 2 min)

B. Partner Workout!
13 min AMRAP:
13 Left arm DB Thruster (NTE 50/35#)
13 Toes to Bar
13 Right arm DB Thruster
13 Kettlebell Swings (NTE 53/35#)
13 Box Jump (step down, 24/20")
*Alternate partners after each exercise, one partner works at a time.

SATURDAY 2/23

Saturday surprise!

SUNDAY 2/24

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 2/11/19 - 2/17/19

MONDAY 2/11

A. 4 sets:
Close Grip Bench Press x 5-5-3-3
Seated banded row x 10-15
(Rest 90 sec)

B. Partner Workout
16 min AMRAP:
2,4,6,8,10,12....
Burpee
Sit-up
*2nd partner rows for cals while partner works on reps. Switch partners at end of each round.

TUESDAY 2/12

A. 4 sets:
Sumo Deadlift x 8-8-6-6
Wall Walk or Handstand Practice x 45 sec
(Rest 90 sec)

B. 4 Rounds for time:
16 Alt. DB Snatch (8/arm - NTE 50/35#)
32 Alt. Plank Shoulder Taps (16/arm)

WEDNESDAY 2/13
A. 4 Sets:
Front Squat @30x1 x 6-6-4-4
(Rest 90-120 sec b/w sets)

B. 4 Rounds for Time:
P1: 40 Double Unders
P2: 10 Squat thrust +
15 Wallball (20/14#)
*partners start on opposite tasks & switch stations when each has completed given task

THURSDAY 2/14

A. "Share the Love"
Partner Workout!

14 min AMRAP:
60 KB Swings (53/35#)
50 Box Jump Overs (NTE 24/20)
40 Toes to Bar
*One person works at a time; Partners may divide reps however they choose as long as all reps of each exercise are completed before moving on.

(Rest 4 min)

14 min AMRAP:
50 Calorie Row
40 Hand Release Push-ups
30 Plate Ground to Overhead (45/25#)
*same scheme as above
[comp track: bring socks for rope climbs!]

FRIDAY 2/15

A. 15 min to cycle [max 4 sets]:
DB Reverse Lunge x 8/leg alternating legs
Bent-over Barbell Row x 8-10
Assault bike x 15 sec @ max effort
*Rest as needed b/w activities

B. 3 Sets:
In 2:30 Complete:
12 KB Suitcase Deadlift
12 Ring Row
Max Cal Row in remaining time
(Rest 2:30)
*score = total cals

SATURDAY 2/16

Saturday surprise!

SUNDAY 2/17

No SUNDAY STRETCH today.

Workout of the Day: 2/4/19 - 2/10/19

MONDAY 2/4

A. Turkish Get-up-x 3-2-1/arm
(rest 1 min b/w arms)

B. 20 min EMOM:
Min 1: 30 sec Double Unders
Min 2: 30 sec Toes to Bar
Min 3: 30 sec Wall Walk
Min 4: 30 sec Suitcase Hold (53/35# per arm)
Min 5: Rest

TUESDAY 2/5

A. Hang Power Clean - take 15 minutes to build to a challenging triple

B. 4 Rounds for time:
20 Air Squats
10 Hand Release Push-ups

C. Cash-out:
Accumulate 2 min side plank each arm

WEDNESDAY 2/6

A. Partner Workout!
32 min AMRAP:
70 cal Row
50 Russian KB Swings (62/44#)
30 Pull-ups
*one person works at a time; split up work as desired.

THURSDAY 2/7

A. 4 sets:
Front Squat x 8-8-5-5
Kneeling Torso Row x 5-8/arm
(Rest 90 sec)

B. 3 Rounds:
Every 5 mins, complete & note time for...
20/15 Cal Row
15 Wall Ball (20/14#)
20 Burpee to Plate
(Rest remaining time in 5 min interval)

FRIDAY 2/8

A. Sumo Deadlift TnG x 10-8-6-4-2
(rest 2 min)

B. 5 rounds for time:
16 Alt. DB Snatch (50/35#)
12 Box Jump (step down, 24/20")

SATURDAY 2/9

Saturday surprise!

SUNDAY 2/10

SUNDAY STRETCH or rest.

Workout of the Day: 01/28 - 02/03

Monday 01/28

*A.
15 min to build to tough - Single arm DB Strict Press x 8/arm
(Rest 2 min)

B.
Partner Workout!
15 min AMRAP:
P1. Run or Row 200m
P2. AMRAP Manmakers while partner runs/rows

Tuesday 01/29

*A.
Deadlift x 8, 6, 4, 2, 2
(Rest 2 min)

*B.
4 Sets:
In 2 min..
250/200m Row
AMRAP Toes-to-Bar
(Rest/walk 2 min)

Wednesday 01/30

A.
3 sets:
KB/DB Goblet Reverse Lunge x 5-8/leg
Ring Row x 10-16 reps
(Rest 90 sec)

B.
3 sets for reps and cals:
30 sec - DB Renegade Row
30 sec - Plank Shoulder Taps
30 sec - Burpees
90 sec - Row (cals)
90 sec - Rest   

Thursday 01/31


A.
Push Press x 4, 4, 3, 3, 2, 2
(Rest 2 min)

B.
4 rounds for time:
8 Hang Power Clean (@ ~80% of today's best push-press, NTE 135/85#)
32 Double Unders


Friday 02/01


*A.
Back Squat
15 min to build to 2 rep max Back Squat
(Rest 2-3 min)

*B.
"Fight Gone Well"
3 sets for reps and cals:
1 min - Row cals
1 min - Russian KB Swings (53/35#)
1 min - Wall Balls (20/14#)
1 min - Box Jump - step down (NTE 20/20")
1 min - Burpee Pull-up
1 min - Rest

 
SAT 02/02

Saturday Surprise!


SUN 02/03

SUNDAY STRETCH @ 10am

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.