Monday, February 3 2020

Strength: Back Squat 

Build to a new 1RM

WOD: 3 Rounds For Time

15 Push Press 115/75

12 Toes to Bar 

9 Burpees

Saturday, February 1 2020

SWEAT: In Teams of 2, 35 to complete….

100 Double-unders 

50 Cal Bike/Row/Ski 

100 Double-unders 

60 KB Swings 53/35

100 Double-unders 

70 “A” Squats 

100 Double-unders 

80 Goblet Lunges 

100 Double-unders 

90 Abmat Sit-ups 

100 Double-unders 

If you finish in the remaining time complete as many calories as possible until time is up. 

Friday, January 31 2020 

Strength: 4 Sets of 

10 Alt. Back Rack Lunes 

Superset with....

30 second L-sit 

WOD: For Time 

21-15-9

DB Snatch 50/35

Front Squat  95/65

Cal Row/ Bike/ Ski

Into..

15-12-9

DB Snatch   

Front squat 115/75

Cal Row/ Bike/ Ski

Into…

9-6-3

 DB snatch 

Front Squat 135/95

Cal Row/ Bike/ Ski 

Thursday, January 30 2020

Skill: mobility 

WOD: AMRAP 10 

5 Bench Press 135/95

5 Power Cleans 

Into…

AMRAP 10 

10 DB Deadlifts 50/35

10 Push-ups 

Wednesday, January 29 2020

Strength: Jerk 

75% x 5 reps

85% x 3 reps

95% x 1 rep

Superset with… 1 minute ring plank 

WOD: AMRAP 15 

10/7 Cal Bike/Row/Ski 

12 Toes to Bar 

9 Push Press 135/95 

6 Deadlifts 135/95

Tuesday, January 28 2020

WOD: For Time

Rowing Helen 

3 Rounds 0:00-15:00

400m Row/Ski 

21 KB Swings 53/35

12 Pull-ups 

15:00-25:00

Karen 

150 Wall Balls 20/14 

25:00- 35:00

“Annie”

50-40-30-20-10

Double-unders 

Sit-ups 

*It’s okay if you don’t finish in the time frame. Being cut off will be your scaling option. 

Monday, January 27 2020

Strength: Back Squat 

5 Sets of 2 @ 85-90% 

WOD: EMOM 10 

1) 10/7 Cal Bike

2) 20 Jumping Lunges 

Rest 2 minutes 

AMRAP 12 

10 Hang Power Cleans 115/75

8 Front Squats 

6 Bar Over Burpees

SWEAT: 5 minutes to get as far as possible.....

20 Cal Row/Bike/Ski

30 Wall Balls 20/14

20 V-UPS

30 DB/KB Deadlifts 

20 Burpees

30 KB Swings 53/35

20 Goblet Squats 

30 Cal Row/Bike/Ski

Rest 90 seconds

10 minutes to get as far as possible.... Same workout above.

Rest 3 minutes 

For Time

Same workout 

Friday, January 24 2020

Strength: Front Squat 

65% x 5 reps

75% 3 reps 

85% x 1+ reps 

WOD: EMOM 7 

7 Burpees 

3 Hang Power Cleans 

*Both in the same minute

Into…

EMOM 7

7 Burpees 

5 Strict Pull-ups

Thursday, January 23 2020 

Strength: Bench Press 

6 Sets of 6 reps climbing 

Superset with 21’s 

WOD: For Time 

0:00-5:00

1,000m Row 

Rest 2 minutes 

7:00-17:00 

AMRAP 10 

10 Alt. DB Snatches 50/35 

20 Double-unders 

30 Sit-ups 

Wednesday, January 22 2020

TEAM WOD: With a 35 minute running clock….

2 Rounds 

30/24 Cal Bike

30 Pull-ups 

Into…

2 Rounds 

30 Goblet Squats 53/35 

30 Power Snatches 95/65

Into….

2 Rounds 

30 Bar over Burpees 

30 Back Squats 95/65 

Into…

30 Curtis P’s 95/65

1 Curtis P = 1 Power Clean + 1 Lunge on each leg + 1 Push Press 

Tuesday, January 21 2020

Strength: Jerk 

65% x 5 reps 

75% x 3 reps 

85% x 1 rep

Superset with a 1 minute Plank on Rings 

WOD: Every 3 minutes for 18 minutes…

10 Push Jerks 115/75

10 American KB Swings 70/53

10 Deadlifts 115/75

20 Push-ups 

Monday, January 20 2020

Happy Martin Luther King Jr. Day!

Normal class schedule today

Strength: Back Squat 

5 Sets of 3 @ 80% 

Superset with…

Hip Thrusts x 10 reps 

WOD: AMRAP 12 

6 Cal Bike/Row/Ski 

6 Toes to Bar 

6 Front Squats 95/65

Round 2: 8 reps of each 

Round 3: 10 reps of each 

Round 4: 12 reps of each 

Keep adding 2 reps each round until time is up.

Saturday, January 18 2020

SWEAT: EMOM 25 

1) Max KB Swings 53/35

2) Max Goblet Lunges 

3) Max Double-unders 

4) Max Sit-ups

5) Rest

Friday, January 17 2020

Strength: Front Squat

60% x 5 reps

70% 5 reps

80% x 5 reps

WOD: AMRAP 3

3 DB Power Cleans 50/35

6 DB Front Squats

9 Push-ups on DB

Rest 1 minute, repeat for 3 rounds

Thursday, January 16 2020

Strength: Bench Press

5 Sets of 6 reps

WOD: 15 minutes to get as far as possible….

10/7 Cal Bike 

5 Box Jump-Overs 24/20 

10 HSPU

Round 2: 9 HSPU 

Round 3: 8 HSPU 

Round 4: 7 HSPU 

Round 5: 6 HSPU 

All the way to 1

Wednesday, January 15 2020 

WOD: 2 Rounds 

EMOM 4:3 Front Squats 

immediately into…

EMOM 4: 12/9 Cal Row 

immediately into…

EMOM 4: 3 Squat Cleans 

immediately into…

EMOM 4: 10 Toes to Bar 

32 minutes straight. Choose something challenging but do not fail. Remember to stay at each station for 4 minutes before switching. You score is the total weight of your Front Squat and Squat Cleans.

Tuesday, January 14 2020 

Strength: Jerk 

60% x 3 reps 

70% x 3 reps 

80% x 3 reps 

WOD: AMRAP 18 

6 Push Jerks 135/95 

7 Burpees over the bar

10 American KB Swings 70/53 

200m Row/Ski or 0.5 Bike for distance

Monday, January 13 2020

Strength: Back Squat

5 Sets of 4 reps @ 70% 

Superset with… 

10 DB Deadlifts or Glute Ham Raises 

WOD: AMRAP 10

10 DB Lunges 50/35 (70/53 ADV) 

15 Wall Balls 20/14

30 Double Double-unders 

Saturday, January 11 2020 

SWEAT: 2 Rounds 

2 Minutes: Plank on your hands

Rest 1 minute 

2 Minutes: Max Cals on the Rower 

Rest 1 minute

2 minutes: Max DB Deadlifts 

Rest 1 minute

2 Minutes: Max Cal Bike 

Rest 1 minute 

2 Minutes: Max Sit-ups 

Rest 1 minute 

2 Minutes:  Max Double-unders

At the end of each round rest for 3 minutes.