Tuesday 1-1-19

HAPPY NEW YEAR!!!!!

W.O.D.
3 Rounds for time:
75 DU's
15 Deadlifts (245)

Accessory
Males:
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals or alternate with partner

Females:
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals or alternate with partner

Monday 12-31-18

W.O.D.
Teams of 2: split reps as necessary
750m row
25 burpee box jump overs (24/20)
50 wallballs (20/14)
25 clean and jerks (155/105)
50 wallballs
25 burpee box jump overs
750m row

Friday 12-28-18

Strength
On the Minute x 10:
1 Push Jerk + 1 Split Jerk
*building every set

W.O.D.
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
(if not enough rowers, burpee over dumbell)

Thursday 12-27-18

Skill
10:00 cap
Build to a Challenging Set of 3 Strict Deficit Handstand Push-ups

W.O.D.
AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Accessory
20 Kettlebell Front Rack Box Step-Ups (24"/20")
20 reverse hyper extensions
16 Kettlebell Front Rack Box Step-Ups (24"/20")
16 reverse hyper extensions
12 Kettlebell Front Rack Box Step-Ups (24"/20")
12 reverse hyper extensions

Wednesday 12-26-18

W.O.D.
5 Rounds, On the 5:00:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

Accessory
5 Rounds, Not for Time:
15 GHD Sit-Ups
50' Handstand Walk or handstand practice

Monday 12-24-18

W.O.D.
"12 Days of Christmas"
1 OHS (115/80)
2 Power snatch
3 burpees
4 KBS (53/35)
5 ttb
6 pushups
7 pullups
8 deadlifts
9 wallballs (20/14)
10 Box jump overs (24/20)
11 handstand pushups
12 ring muscle-ups or drink a beer

If anyone is did this last week and does not want to do it again:

W.O.D.
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

Friday 12-21-18

Strength
Every 1:30 x 7:
5 Deadlifts @ 70% across

W.O.D.
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/125)
RX+: 225/155

Thursday 12-20-18

Strength
Every 2:00 x 7:
1 Overhead squat
building to a heavy

W.O.D.
For Time:
50-40-30-20-10 Jumping Lunges
*15 OHS after each set (95/65)

Wednesday 12-19-18

W.O.D.

"12 Days of Christmas"*

For Time:

1 OHS (115/80)
2 Power snatch
3 burpees
4 KBS
5 ttb
6 pushups
7 pullups
8 box jump overs
9 wallballs (20/14)
10 DB snatch (50/35)
11 handstand pushups
12 ring muscle-ups (scale to ring dips) or drink a 12 oz. beer

to be performed like the song....1 OHS, 2 PS then 1 OHS, 3 Burpees then 2 PS then 1 OHS, etc.

*This workout is for anyone who won't be here next week. This workout will be programmed again next week the day before the gym closes for the holidays. 

W.O.D.

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

*For athletes that will be here next week to perform 12 days of Christmas at a later date.

Tuesday 12-18-18

W.O.D.
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups/ Abmat Sit-ups
15 Chest to Bar Pull-ups
9 Double Kettlebell Cleans (70/53)

https://www.youtube.com/watch?v=MUsKJDN5WQs


Accessory
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit

Rest 2 Minutes Between

Monday 12-17-18

W.O.D.
For Time:
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

Accessory
4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell OH Squats (Each Side)
2x2: peg boards/rope climbs

Friday 12-14-18

W.O.D.
3 Rounds:
10 Bar Muscle-ups
20 Kipping Handstand Push-ups
30 GHD Sit-ups or abmat situps
40 Wallballs (20/14)

*35:00 time cap

Thursday 12-13-18

Strength
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch

*Does not have to be unbroken
Build in weight every set
This is the focus for the day; rest as needed in between sets

W.O.D.
AMRAP 2:
Max Ring Muscle-ups

Rest 1 Minute

AMRAP 2:
Max Ring Muscle-ups

Think of this more as a skill session
Work on some gymnastics or body weight movements that you struggle with

Wednesday 12-12-18

W.O.D.
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

Accessory
NFT:
3 Rounds:
1 Rope Climbs
25 Push-ups
50' Double Kettlebell Walking Lunges (53's/35's)

Tuesday 12-11-18

Strength
15:00 to establish:
Push Jerk
Heavy 5-4-3-2-1

W.O.D.
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
…
Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

Friday 12-7-18

W.O.D.
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

Thursday 12-6-18

W.O.D.
50-35-20 FT:
Cal Bike
Pull-ups

Sub bike for 800m run, 400m run, and then 200m run if necessary

NO ROWING

Accessory
accumulate 300' DB front rack walking lunge (50/35)

Wednesday 12-5-18

W.O.D.
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Teams may start on different stations;
Sub Push jerks for Bench press if necessary;
Athletes should be able to complete 5 reps at last weight when completely fresh

Tuesday 12-4-18

W.O.D.

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Accessory

3 Rounds:
1:00 max cal bike
3:00 rest b/w efforts

Monday 12-3-18

W.O.D.
AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/80)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Erg Burpees
Max Calorie Row

*offset heats so everyone rows

Friday 11-30-18

Strength
Every 3:00 x 5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

All one set; don't put the bar down

W.O.D.
For Time:
30 Clean and Jerks (135/135)
On the Minute: 7 Toes to Bar

RX+: 185/125

Thursday 11-29-18

W.O.D.
Rotating the class through or Every 2:00:
5 Rounds:
40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb

Directly Into...

3 Rounds:
8 Strict Ring Dips
8 Ring Rows

Wednesday 11-28-18

W.O.D.
On the 0:00…
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees

On the 4:00…
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)

On the 8:00…
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

Accessory
100 banded tricep extensions
100 band pull aparts

Tuesday 11-27-18

W.O.D.
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)

After Each Set:
200 Meter plate Run (25/15)

Accessory
Not for Time:
20 Strict Toes to Bar
40 GHD Sit-ups
80 AbMat Sit-ups

Monday 11-26-18

W.O.D.
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)

*Macho Man is:
3 Power Cleans
3 Front Squats
3 Shoulder to overheads

-Use a weight that you can go unbroken on each round of macho man

Friday 11-23-18

W.O.D.
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Thursday 11-22-19

Happy Thanksgiving!!!

W.O.D.
AMRAP Turkey

Wednesday 11-21-18

W.O.D.
5 Rounds:
50' Bear crawl
2-4-6-8-10 Single arm Kettlebell OHS (53’s/35’s)

RX+: 50" Hand stand Walk

Accessory
Alternating On the Minute x 8 (4 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-ups

Tuesday 11-20-18

W.O.D.
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (135/95)

*have athletes start at the 0:00 and at the 2:00 if not enough bikes for one heat

Monday 11-19-18

W.O.D.
“Jackie”
For Time
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

Accessory
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

Friday 11-16-18

Strength
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

W.O.D.
2 RFT:
500m Row
50 Front Squats (95/65)
25 TTB

Thursday 11-15-18

W.O.D.
"Nate"
AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)

Accessory
3 sets:
1:00 max assault bike cals
3:00 rest b/w

Wednesday 11-14-18

W.O.D.
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

Tuesday 11-13-18

W.O.D.
Teams of 2
5 Rounds For Time (25:00 Cap):
2 x 100 Meter plate Run (One Each; 25/15)
2 x 200 Meter Run (One Each)
40/30 Calorie Row (Split As Desired)

Accessory
3 rounds:
20 GHDSU
2 rope climbs

Monday 11-12-18

W.O.D.
"McGhee"
30:00 AMRAP
5 Deadlifts (275/185)
13 push-ups
9 Box jumps (24/20)

Friday 11-9-18

W.O.D.
For time:
12 Power Snatch @ 115/80
10 Power Snatch @ 135/95
8 Power Snatch @ 155/105
6 Power Snatch @ 175/115

Rest 5:00

12 Power Snatch @ 95/65
10 Power Snatch @ 115/80
8 Power Snatch @ 135/95
6 Power Snatch @ 155/105
4 Power Snatch @ 175/115

Thursday 11-8-18

Strength
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

W.O.D.
3 Rounds:
2 Minute Assault Bike
2 Minute Row Calories
2 Minute Lateral Burpees over Rower
Rest 2 Minutes Between Rounds

*if not enough rowers, have heat 2 start when heat 1 is on the burpees

Wednesday 11-7-18

W.O.D.
7 Rounds, On the 3:00
400 Meter Run
12 Toes to Bar
Score is slowest round

Accessory
5 Rounds:
3 strict weighted pull-ups
5 strict weighted Dips

Tuesday 11-6-18

W.O.D.
For Time:
21 Hang Power Cleans (135/95)
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Barbell Facing Burpees
50 Double Unders

Monday 11-5-18

W.O.D.
5 Rounds For Time:
20/14 Calorie Row
10 Power Clean and Jerks (115/80)

Accessory
EMOM x 5
15 GHDSU

Friday 11-2-18

Strength
Every 2:00 x 7
work to a heavy Deadlift:
10-5-5-3-1-1-1

W.O.D.
AMRAP 7:
Wallballs (20/14)
On the Minute: 7 Deadlifts (225/155)

Thursday 11-1-18

W.O.D.
3 Rounds:
100' Front Rack double KB Walking Lunges (53/35)
30 GHDSU/Ab-mat Situps

*Alternate full rounds with a partner if enough people want to use GHDs

Wednesday 10-31-18

W.O.D.
For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (115/80)

Accessory
10 rope climbs nft

Tuesday 10-30-18

W.O.D.
AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
15 Toes to Bar
15/10 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
9 Pull-ups
9/6 Calorie Assault Bike

*offset heats on the 5:00 so everyone bikes

Monday 10-29-18

W.O.D.
AMRAP 15:
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

Friday 10-26-18

W.O.D.
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

Accessory
2 Rounds:
max set strict deficit HSPU
max set deficit kipping HSPU
max set strict HSPU
max set kipping HSPU

Rest :30 between sets
Rest 2:00 between rounds

Thursday 10-25-18

Strength
Front Squats
Every 2:00 x 7
Build to a 2RM

W.O.D.
alternating full rounds with a partner*
10-9-8-7-6-5-4-3-2-1 FT:
DB Hang Snatch (70/50)
Toes to Bar

*P1 does 10 DB hang snatch and 10 TTB
P2 does 10 and 10
P1 does 9 and 9
etc....

Wednesday 10-24-18

W.O.D.
AMRAP 5:
Buy In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 18/13 Calorie Assault Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Tuesday 10-23-18

W.O.D.
21-18-15-12-9:
Wallballs (20/14)
Pull-Ups
Calorie Row
*200 Meter Run after each round

Monday 10-22-18

W.O.D.
“JT”
21-15-9:
Handstand Push-ups
Ring Dips
Push-ups

Accessory
2-3 Sets, Not for Time:
15 Second L-Sit
21 GHD SIt-Up
27 Banded Good Mornings

Friday 10-19-18

W.O.D.
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Continue to add (3) reps until finish

Accessory
5 Supersets:
6 strict Chest to Bar Pull-Ups (pull-ups)
9 Tempo Dumbbell Bench Press
*5 second negative phase. Build to a heavy on the tempo dumbbell bench press
Use BB if DB aren't heavy enough; 
IF YOU TAKE DB FROM THE OTHER SIDE OF THE GYM....PUT THEM BACK!!!!