Workout of the Day: 6/17/19 - 6/23/19

Monday 6/17

A. 15 min to build to a tough: Power Clean + Hang Power Clean + 2 Front Squats

B. 10 min AMRAP:
200m run (75th st)
15 Situps
10 Pushups

Tuesday 6/18

A. Turkish Get-up x 2-2-1-1/arm

B. Partner Workout!
For Time:
5-10-5-15-5-20-5-15-5-10-5
Burpee
Row Cals
*Switch Partners at the end of each set of reps

Wednesday 6/19

A. Take 18 min to cycle [max 4 rds]:
30 sec - Left Leg Russian box step up
30 sec - Right Leg Russian box step up
30 sec - Assault Bike for Cals
30 sec - Strict Chin-up
30 sec - Row for Cals
*Rest as needed b/w intervals

B. For time: 500m Row

Thursday 6/20

A. 4 Sets:
Back Squat x 3-5
Kneeling Torso Row x 6-10/arm
(Rest 90 sec)

B. 3 Rounds for time:
20 KB Swings (NTE 50/35#)
15 Wallball (20/14#)
400m Run (79th st)

Friday 6/21

A. Strict Press - 12 min to build to a challenging double

B. Partner Workout!
For time & cals:
15-12-9
Single arm DB Push Press (ea. arm)
Row for Cals while partner works
*Switch partners after each partner finishes a set
**scores: time & total row cals

Saturday 6/22

Saturday surprise!

Sunday 6/23

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 6/10/19 - 6/16/19

MON 6/10

A. 4 Sets
BTN Strict Press x 4-6
Single arm Russian KB Swing x 8-12/side
(Rest 90 sec)

B. For time:
50-40-30-20-10
Double Under
*10 Burpee After Each

TUE 6/11

A. 4 Sets:
Back Squat x 4-6
Strict Pull-up x 1-2
(Rest 90 sec)

B. 3 Rounds for time:
20 Alt. DB Snatch (NTE 50/35#)
16 Alt. DB Goblet Reverse Lunges (8/per leg)
8 DB Goblet Squat
300m Run (78th st)

WED 6/12

A. 4 sets:
Hang Power Clean x 5-8
(Rest/mobilize 2 min)

B. Partner Workout
12 min AMRAP:
P1: 100m Farmers Carry (77th st, NTE 53/35# per hand)
P2: Row for Cals
*Partners work on opposite tasks & switch after each 100m farmer's carry. Scores = total meters carried & total cals rowed.

THU 6/13

A. 15 min to cycle [max 4 rds]:
Supinated B.O. Barbell Row x 5-8 (w/ 2 sec pause at torso)
Single arm OH Carry x end of Porsche garage
Assault Bike x 15 sec @ high effort
Mobility x 1 min - t-spine & pecs
*Rest as needed b/w activities


B. 3 Rounds for Reps:
1 min - Toes to Bar
1 min - Box Jump Over (NTE 24/20", step down)
2 min - Rest
*score = total T2B + BJ

FRI 6/14

A. Front Squat 5-4-3-2
(Rest/mobilize 2 min)

B. 4 rounds for reps/cals:
30 sec - Wallball (20/14#)
30 sec - rest
30 sec - Plank Shoulder Taps
30 sec - rest
30 sec - Lateral Box Step Overs
30 sec - rest
30 sec - Row (cals)
30 sec - rest

SAT 6/15

Saturday surprise!

SUN 6/16

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 6/3/19 - 6/9/19

MON 6/3

A. 3 Rounds of:
DB Russian Box Step-ups x 30 sec/leg (rest 30 sec b/w legs)
Narrow Grip BB upright row x 6-10
(90 sec rest)

B. Partner WOD!
15 min AMRAP:
15 Wallballs (20/14#)
30 Double Unders
200m Run (75th st)
*one partner works at a time, alternating tasks

TUE 6/4

A. Power Clean - build to a tough double in 12 min (TnG as able)

B. 16 min EMOM:
Min 1: 30 sec DB Power Clean & Jerk (NTE 50/35#)
Min 2: 30 sec Hand Release Push-ups
Min 3: 30 sec Row for cals
Min 4: Rest

WED 6/5

A. 3 Sets:
Front Squat x 5
Chin up x 3
(Rest 90 sec b/w sets)

B. Partner Workout!
4 Rounds for time:
20 Pull-up
40 DB Box Step-up (1 DB, NTE 50/35#)
60 Cal Row
*Divide work anyhow, anyway. One partner works at a time.

THU 6/6

A. 4 Sets:
Close Grip Bench Press x 2-4
(spot partner!)
DB External Rotation x 4-8/arm
(Rest 90 sec)

B. 9 min AMRAP:
100m SA OH carry (switch arms @ 77th st)
Run 100m

FRI 6/7

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 (53/35#)
18 Mountain Climbers
*score = rounds + reps

SAT 6/8

Saturday surprise!

SUN 6/9

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 5/27/19 - 6/2/19

MON 5/27

*REMINDER: we have a modified schedule for Memorial Day. Classes at 7:30am & 9am only. Many options to scale — you should definitely come!

A. Team/Partner "Murph"

For Time:
1 mile run
100 pullups
200 pushups
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.

OR

Solo “Murph”

*About “Murph”: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

TUE 5/28

A. 3 Sets:
DB Snatch Cycling (alt arms) x 24-20-16
Handstand Practice x 1 min
(Rest 90 sec)

B. 2 Rounds:
AMRAP 2:30:
8 Box Jump (NTE 24/20", step down)
16 Kettlebell Swings (NTE 53/35#)

(Rest 1:30)

AMRAP 2:30:
Row for Cals

(Rest 1:30)
*2 scores: total reps; total row cals

WED 5/29

A. Push Press x 9-7-5-3-1
(rest 2 min & mobilize)

B. 3 Rounds for Time:
100m Farmer's Carry (77th st) (NTE 53/35# per hand)
1 min Forearm Plank (accum)

THU 5/30

A. 3 sets:
Hang Power Clean x 5-4-3
Single-arm DB/KB Upright Row x 4-6/arm
(Rest 90 sec)

B. Partner WOD!
4 Rounds for Time:
200m Run (75th st)
16 Lateral Box Step-over (10/leg)
10 Burpee
*Follow the leader style - partners start at different stations and cannot advance stations until each person has finished designated work

FRI 5/31


A. 3-4 Sets:
Back Squat x 4-6
Strict Chin-ups x 2
(Rest/mobilize 2 min)

B. 5 Rounds for time:
8 Goblet Squat (NTE 53/35#)
30 Double Under

SAT 6/1

Saturday surprise!

SUN 6/2

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 5/20/19 - 5/26/19

MON 5/20

A. 4 Sets:
Back Squat x 5-8
Strict Pull-up x 2-4
(Rest 90 sec)

B. 3 Rounds for Time:
9 Pullups
18 DB Renegade Rows
24 Alt. DB Box Step-up (35/20# per hand)

TUE 5/21

3 Sets:
Behind the Neck Strict Press x 5-8
Kneeling Torso Row x 5-8/side
(Rest 90 sec)

B. 4 Rounds for time:
300m Run (78th St)
15 Wallball (20/14#)

WED 5/22

A. Partner Workout!
30 min AMRAP:
60 Cal Row
120 Double Under
50 HR Pushups
60 Situps
30 Burpee
200m Heavy Farmer's Carry (75th St)

THU 5/23

A. Front Squat x 6-4-4-2
(rest 2 min & mobilize for part B)

B. For Time:
10-8-6-4-2
DB Squat Clean (NTE 50/35#)
*20 Mountain Climbers after each set (10/leg)

C. Tabata Side Plank (4/side)

FRI 5/24

A. 3-4 Sets:
DB/KB RDL x 8/leg
Hollow hold x 20-40 sec
(Rest 90 sec)

B. 3 Rounds:
In 2:30 Complete...
16 KB Suitcase Deadlift (mod wt)
12 Box Jump Over (24/20")
Max Cal Row/AB in remaining time
(Rest 2:30)
*Score = total row/AB cals

SAT 5/25

Saturday surprise!

SUN 5/26

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 5/13/19 - 5/19/19

MON 5/13

A. 15 min to cycle [max 4 rds]:
Waiter's Squat x 5/side
Supinated B.O. Barbell Row x 5-8 (w/ 2 sec pause at torso)
Plank Shoulder Taps x 30 sec
Assault Bike x 20 sec @ high effort
Mobility x 1 min - t-spine & pecs
*Rest as needed b/w activities

B. Half "Cindy"
10 min AMRAP:
5 Pull-up
10 Pushup
15 Squats

TUE 5/14

A. 12 min to build to a moderately tough: 3 Hang Power Clean + 2 Shoulder to Overhead

B. For time:
500m Row
+
5 Rounds:
10 Box Jumps (24/20")
15 KB Swings (53/35#)
+
200m Farmer's Carry (50/35# per hand)

WED 5/15
A. Chin-up x 3-3-2-2
*Front Plank - Accumulate 30-60 sec b/w sets
(Rest 60 sec)

B. 5 Rounds for reps + cals:
30 sec - Pull-ups
30 sec - Rest
30 sec - Wall Ball (20/14#)
30 sec - Rest
30 sec - Row for cals
90 sec - Rest

THU 5/16
A. Deadlift x 3-3-3-2-2
(rest 2 min b/w sets)

B. 4 Rounds for time
16 Alt. Reverse Lunges (NTE 50/35# - 1 DB)
16 Alt. DB Snatches
40 Double Unders

FRI 5/17

A. Turkish Get-up x 4-3-2/arm
*Rest as needed b/w arms & sets

B. Partner Workout!
25 min AMRAP:
80 Cal Row
60 Burpee
40 MB Situp + OH press (20/14#)
200m run (75th st)
*one partner works on reps at a time, dividing as desired; partners run together

SAT 5/18

Saturday surprise!

SUN 5/19

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 5/6/19 - 5/12/19

Monday 5/6

A. 2 rounds with a partner for time:
50 Wallballs (20/14#)
70 Calorie Row
90 Double Unders
*one partner works at a time, dividing reps as desired. Partner not working on reps is holding a plank.

Tuesday 5/7

A. 15 min to cycle:
Single leg DB/KB RDL x 8/leg
Bar Dip x 2-4
Toes to rig x 8-12
Assault bike x 20 sec @ high effort
*rest as needed b/w activities

B. For Time:
800m row
20 KB Deadlifts (53/35# per hand)
30 Burpee to Plate

Wednesday 5/8

A. 3 sets:
Back Squat x 6-10
SA Upright row x 6-10/side
(Rest 90-120 sec & mobilize for part B)

B. 10 Rounds for time: (5/partner)
6 Front Squats (@ 60-70% of today's best, NTE 115/75#)
250m Row
*Alternate Partners at end of each full round.


Thursday 5/9

A. Push Press x 10-8-6-4-2
(rest 2 min & mobilize)

B. For time:
200m Farmer's Carry (NTE 53/35# per hand)
40 Situps
10 Wall Walk
40 Sit-up
200m Farmer's Carry

Friday 5/10

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

B. 5 Rounds for time:
7 Deadlifts (@ today's' best PC, NTE 185/125#)
14 Box Jump (step down, 24/20")
12 Burpees

Saturday 5/11

Saturday surprise!

Sunday 5/12

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 4/29/19 - 5/5/19

MON 4/29

A. Front Squat x 5-5-5-5
(rest 2 min & mobilize for part B)

B. 3 Rounds for Reps:
1 min - DB Thruster (NTE 50/35#)
1 min - Toes to bar
1 min - Burpee Box Jump (NTE 24/20")
1 min - Rest

TUE 4/30

A. Hang Power Clean x 8-6-4-4
(rest 2 min)

B. Partner Workout!
18 min AMRAP:
5 Hang Power Cleans (~70-80% of today's best)
250/200m Row

WED 5/1

A. Deadlift x 4-4-3-3-3
*Handstand Practice x 30 sec between each set
(Rest 90 sec)

B. 3 Rounds For time:
15 Russian KB Swings (53/35#)
10 DB Seated Strict Press

THU 5/2

A. 3 Sets:
DB/KB Reverse Lunge x 6-10/leg
Strict Pull-up x 30-60 sec
(Rest 90 sec)

B. Partner WOD!
6 Rounds for Time:
9 Pull-up
20 DB Box Step-up (35/20# per hand)
60 Double Unders
*one partner works at a time, alternating movements

FRI 5/3

A. BTN Strict Press x 8-8-5-5-5
(Rest 90-120 sec b/w sets)

B. 6 Rounds for reps:
30 sec - Alt DB Snatch (NTE 50/35#)
30 sec - Row
60 sec - Rest

SAT 5/4

Saturday surprise!

SUN 5/5

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 4/22/19 - 4/28/19

MON 4/22

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

B. 5 Rounds for time:
4 Power Clean (@70-80% of today's best, NTE 135/95#)
8 Front Squat
10 Lateral Jumps over Bar
16 Mountain Climbers

TUE 4/23

A. 4 Sets:
Romanian Deadlift x 4-8
Single arm DB Press x 4-8
(Rest 90 sec)

B. 4 min AMRAP:
12 DB Snatch
8 Burpee over DB

(Rest 2 min)

4 min AMRAP:
Row for Distance

WED 4/24

A. 3 Sets:
Chin-up x 4-3-2
Handstand Practice x 1 min
(rest 2 min)

B. Partner WOD!
For time:
100 Double Under
50 DB Box Step-up (mod wt)
40 DB Renegade Rows
80 Double under
40 DB Box Step-up
30 DB Renegade Rows
60 Double under
30 DB Box Step-up
20 DB Renegade Rows
40 Double under
20 DB Box Step-up
10 DB Renegade Rows
20 Double under
10 DB Box Step-up
5 DB Renegade Rows
*One person working at a time, split reps as desired

THU 4/25

A. 12 min to build to a moderately tough Front Squat x 5

B. Partner WOD!
15 min AMRAP:
30-20-10
Toes to Bar OR V-ups
Plate Ground to Overhead (45/25#)
Cal Row
Box Jump
*One partner working at a time.

FRI 4/26

A. 3-4 Sets:
Close Grip Bench Press x 3-5
(spot partner!)
Powell Raise x 5/arm
(Rest 90 sec)

B. Partner Rowing "Helen"
3 Rounds for time:
P1: 400m Row
P2: 21 KB Swing + 12 Pull-up
*partners work at the same time & switch positions when each has completed given task

SAT 4/27

Saturday surprise!

SUN 4/28

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 4/15/19 - 4/21/19

MON 4/15

A. 3-4 Sets:
Close Grip Bench Press x 4-6
(spot partner)
Powell Raise x 4-6/side
(Rest 2 min)

B. 5 Rounds:
30 sec - KB Swings (53/35#)
30 sec - rest
30 sec - Hand Release Push-up
30 sec - rest

TUE 4/16

A.
Front Squat x 7-5-3
Pull-up x 3-2-1
(Rest 90 sec)

B. 5 Rounds for time:
14 Alt. Goblet Reverse Lunge (7/leg)
8 Pull-up
6 Burpees

WED 4/17

A. 15 min to cycle [max 4 rds]:
Single-leg Romanian Deadlift x 5-7/leg
Handstand hold x 20-30 sec
Strict Toes to Bar x 30 sec
Assault bike Cals x 30 sec @ 90% effort
*Rest as needed b/w activities

B. 3 Rounds for Cals + Reps:
60 sec - Row for Cals
30 sec - Rest/Rotate
60 sec - Sit-up
30 sec - Rest/Rotate

THU 4/18

A. 4 Sets:
Strict Press x 3-5
Side plank x 30 sec/side
(Rest 90 sec)

B. 4 Rounds for time:
30 sec - Box Jump (24/20")
30 sec - Rest
30 sec - Wallball (20/14#)
30 sec - Rest
30 sec - Plank
30 sec - Rest
*Score = Box jumps + wallball reps

FRI 4/19

A. 4 Sets:
Pendlay Row x 5-8 (w/ 2 sec pause @ torso)
(Rest/mobilize 90 sec)

B. Partner Workout
250m row per partner
40 Dual KB/DB Suitcase Deadlift (53/35# per hand)
250m row per partner
40 Burpees
250m row per partner
30 Suitcase DL
250m row per partner
30 Burpees
250m row per partner
20 Suitcase DL
250m row per partner
20 Burpees
*One partner works at a time; divide reps of DL/Burpee as desired.

SAT 4/20

Saturday surprise!

SUN 4/21

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 4/8/19 - 4/14/19

MON 4/8

A. 3-4 Sets:
Back Squat x 2-4
Strict Chin-ups x 3
(Rest/mobilize 2 min)

B. 12 min AMRAP:
10 Front Squats (~50-60% of today's best BS, NTE 115/75#)
8 HR Push-ups
6 Toes to bar
200m Run (75th st)

TUE 4/9

A. 3 sets:
Shoulder to Overhead x 5
Split Stance DB Row x 5-8/arm
(Rest 90 sec)

B. Partner Workout!
12 min AMRAP:
P1: 400m Row
P2: DB Power Clean ManMakers (mod wt)
*2 scores = total meters rowed, total MMs

WED 4/10

A. Partner Workout!
For time:
50 Wallball (20/14#)
50 Burpee
300m Run w/ Partner (78th st)
40 Wallball
40 Burpee
300m Run w/ Partner
30 Wallball
30 Burpee
300m Run w/ Partner
20 Wallball
20 Burpee
300m Run w/ Partner
10 Wallball
10 Burpee
300m Run w/ Partner
*One partner works at a time on WB/Burpee reps, dividing reps as desired. Partners run together.

THU 4/11

A. Hang Power Clean x 4-4-3-3
(rest 2 min)

B. 5 rounds:
30 sec - Double unders
30 sec - Rest
30 sec - Alt. DB Snatch (NTE 50/35#)
30 sec - Rest

FRI 4/12

A. Deadlift x 5-5-3-3-3
(rest 2 min)

B. 12 min AMRAP:
9 Pull-up
15 KB Swings (NTE 53/35#)
12 Box Jump (step down, 24/20")

SAT 4/13

Saturday surprise!

SUN 4/14

Spring Fling WOD at Greenlake @ 9am (meet at the boat rental stand). No SUNDAY STRETCH today.

Workout of the Day: 4/1/19 - 4/7/19

MON 4/1

A. 16 min to cycle [max 4 rds]:
KB/DB Romanian Deadlift x 8-12
Bar Dip x 4-6
Double Under Practice x 45 sec
*Rest as needed b/w activities

B. Partner Workout!
8 min AMRAP:
P1: 15/12 cal row [15 guys/12 gals]
P2: Max burpees
*2 scores = total row cals, total burpees

TUE 4/2

A.
DB Snatch Cycling (alt arms) x 20-16-12
Handstand Practice x 1 min
(Rest 90 sec)

B. 2 Rounds for Reps + Cals:
3 min AMRAP:
12 Box Jump (NTE 24/20", step down)
12 MB Situps (20/14#)

(Rest 1 min)

3 min AMRAP:
Row for Cals

(Rest 1 min)

WED 4/3

A. 4 Sets:
Close Grip Bench Press x 5-8
(Spot partner)
External rotation x 5-8/arm
(Rest 90 sec)

B.
4 Rounds of reps:
30 sec - HR Pushups
30 sec - rest
30 sec - MB toe taps
30 sec - rest
30 sec - Reverse Lunges
60 sec - rest

THU 4/4

A. Partner Workout!
30 min AMRAP:
90 cal Row
44 Deadlift (135/95#)
30 Burpee
44 Ring Row
30 DB Box Step-up (mod wt)
*one partner works at a time, dividing reps as desired.

FRI 4/5

A. 3 Sets:
Back Squat x 5-3-5
Strict Pull-up x 3-1-3
(Rest/mobilize 2 min b/w set)

B. Partner Workout
For time:
120 Wall Ball (20/14#)
60 Toes to Bar
800m run (72nd st)

SAT 4/6

Saturday Surprise!

SUN 4/7

SUNDAY STRETCH @ 10am or rest.

Workout of the Day: 3/25/19 - 3/31/19

MON 3/25

A. 3 sets:
Chin-up x 3-5
(Rest/mobilize 2 min b/w sets)

B. Partner Workout
22 min AMRAP:
80 Lateral Box Step over
70 KB Swings (53/35#)
60 Row Cals
50 MB Situps (20/14#)
40 Burpees
*Divide reps as desired b/w partners, one person working at a time.

TUE 3/26

A. Hang Squat Clean x 5-5-4-4
(rest/mobilize 2 min b/w sets)

B. 5 Rounds:
30 sec - Double Unders
30 sec - Rest
30 sec - Wall Ball (20/14#)
30 sec - Rest

WED 3/27

A. 3 Sets:
Romanian Deadlift x 8
Ring Row x 8
(Rest/mobilize 90 sec b/w sets)

B. Partner Workout
8 min AMRAP:
200m run (75th st)
*While partner running, other partner holds single-arm KB Farmer's hold

THU 3/28

A. 3 Sets:
Walking Lunge x 12-20 steps
Cross Bench DB Pullover x 6-10
(Rest 90 sec)

B. 10 min AMRAP:
2, 4, 6, 8, 10, 12...
Burpee Box Jump (NTE 24/20")
Toes to Bar

FRI 3/29

A. 4 Sets:
Strict Press x 3-5
Russian KBS x 10-15
(Rest 90 sec)

B. Partner Workout
8 Rounds for Time (4 per partner):
P1: 12 DB Push Press + 12 DB Renegade Row (6/arm) + 12 Mountain Climbers
P2: Row for Cals

*2 scores: time & total row cals

SAT 3/30

Saturday surprise!

SUN 3/31

SUNDAY STRETCH @ 10am or rest.

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.