Saturday 2-29-20
Partner WOD:
AMRAP 7:
30 Pull-ups
30 Overhead Squats (115/85)
Rest 3 Minutes
AMRAP 7:
30 Toes to Bar
30 Hang Power Cleans (115/85)
Rest 3 Minutes
AMRAP 7:
30 Ring Dips
30 Push Press (115/85)
Friday, February 28, 2020
Thursday, February 27, 2020
Friday 2-28-20
Friday 2-28-20
Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps
Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees
Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps
Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees
Wednesday, February 26, 2020
Thursday 2-27-20
Thursday 2-27-20
Body Armor
3 Giant Sets:
12 Alternating KB Z-Presses (6/Side)
12 Banded Ketllebell Lunges (6/Side)
24 Banded Face Pulls
Rest 2 Minutes Between Sets
Work Stations: 5 Rounds
Work 30 seconds/Rest 30 seconds
1). Sled Push
2). Row Calories
3). Sandbag Carry/Jog (75/50)
4). Rope Climb/Progression
Body Armor
3 Giant Sets:
12 Alternating KB Z-Presses (6/Side)
12 Banded Ketllebell Lunges (6/Side)
24 Banded Face Pulls
Rest 2 Minutes Between Sets
Work Stations: 5 Rounds
Work 30 seconds/Rest 30 seconds
1). Sled Push
2). Row Calories
3). Sandbag Carry/Jog (75/50)
4). Rope Climb/Progression
Tuesday, February 25, 2020
Wednesday 2-26-20
Wednesday 2-26-20
Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
Conditioning
AMRAP 15:
30 Alternating Pistols
30 Box Jump Overs (24″”/20″”)
30 Double Dumbbell Power Cleans (50’s/35’s)
Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
Conditioning
AMRAP 15:
30 Alternating Pistols
30 Box Jump Overs (24″”/20″”)
30 Double Dumbbell Power Cleans (50’s/35’s)
Monday, February 24, 2020
Tuesday 2-25-20
Tuesday 2-25-20
Strict Handstand Pushups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
Conditioning
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
Strict Handstand Pushups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
Conditioning
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
Sunday, February 23, 2020
Monday 2-24-20
Monday 2-24-20
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep
Conditioning
“Black and Tan”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
(25 minute Time Cap)
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep
Conditioning
“Black and Tan”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
(25 minute Time Cap)
Friday, February 21, 2020
Saturday 2-22-20
Saturday 2-22-20
“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Thursday, February 20, 2020
Friday 2-21-20
Friday 2-21-20
Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps
Conditioning
“Wise Men”
AMRAP 3:
Max Rounds of Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (185/135)
1 Round of Macho Man =
3 Power Cleans, 3 Front Squats, 3 Push Jerks
Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps
Conditioning
“Wise Men”
AMRAP 3:
Max Rounds of Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (185/135)
1 Round of Macho Man =
3 Power Cleans, 3 Front Squats, 3 Push Jerks
Wednesday, February 19, 2020
Thursday 2-20-20
Thursday 2-20-20
Midline
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Climbs
Rest 1 Minute
Gymnastics Stations
4 Rounds
:60 Handstand Push-ups
:30 Rest
:60 Ring Muscle Ups/Progressions
:30 Rest
:60 Walking DB Lunges (50/35)
:30 Rest
Midline
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Climbs
Rest 1 Minute
Gymnastics Stations
4 Rounds
:60 Handstand Push-ups
:30 Rest
:60 Ring Muscle Ups/Progressions
:30 Rest
:60 Walking DB Lunges (50/35)
:30 Rest
Monday, February 17, 2020
Tuesday 2-18-20
Tuesday 2-18-20
Deadlift
Build to a Heavy Set of 5
“The Undertaker”
AMRAP 13:
1,000 Meter Row
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
Deadlift
Build to a Heavy Set of 5
“The Undertaker”
AMRAP 13:
1,000 Meter Row
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
Sunday, February 16, 2020
Monday 2-17-20
Monday 2-17-20
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep
Conditioning
3 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into...
3 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep
Conditioning
3 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into...
3 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
Friday, February 14, 2020
Saturday 2-15-20
Saturday 2-15-20
Conditioning
"Dead Sea"
Teams of 2
4 Rounds:
3:00 Calorie Row
2:00 Lateral Barbell Burpees
1:00 Deadlifts (225/155)
No Rest Between Rounds
Conditioning
"Dead Sea"
Teams of 2
4 Rounds:
3:00 Calorie Row
2:00 Lateral Barbell Burpees
1:00 Deadlifts (225/155)
No Rest Between Rounds
Thursday, February 13, 2020
Friday 2-14-20
Friday 2-14-20
Front Squat
On the 1:30 x 7 Sets
On the 0:00: 3 Reps
On the 1:30: 1 Rep
On the 3:00: 3 Reps
On the 4:30: 1 Rep
On the 6:00: 3 Reps
On the 7:30: 1 Rep
On the 9:00: 12 Reps
Conditioning
"Complex Fran"
For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (115/85)
Front Squat
On the 1:30 x 7 Sets
On the 0:00: 3 Reps
On the 1:30: 1 Rep
On the 3:00: 3 Reps
On the 4:30: 1 Rep
On the 6:00: 3 Reps
On the 7:30: 1 Rep
On the 9:00: 12 Reps
Conditioning
"Complex Fran"
For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (115/85)
Wednesday, February 12, 2020
Thursday 2-13-20
Thursday 2-13-20
Midline:
5 Sets (not for time)
12 Medball Sit-ups (30/20)
50 ft. Front Rack Double KB Carry (35/26)
:30 Second Ring Plank Hold
Recovery WOD:
Every 3 Minutes for 15 Minutes
15/10 Calorie Row
10 Air Squats
10 Kettlebell Swings (53/35)
10 25’ Shuttle Runs
No 9:30am class for today...class will resume Friday.
Midline:
5 Sets (not for time)
12 Medball Sit-ups (30/20)
50 ft. Front Rack Double KB Carry (35/26)
:30 Second Ring Plank Hold
Recovery WOD:
Every 3 Minutes for 15 Minutes
15/10 Calorie Row
10 Air Squats
10 Kettlebell Swings (53/35)
10 25’ Shuttle Runs
No 9:30am class for today...class will resume Friday.
Tuesday, February 11, 2020
Wednesday 2-12-20
Wednesday 2-12-20
Beast Builder
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
Conditioning
"Venti"
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24"/20")
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row
Beast Builder
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
Conditioning
"Venti"
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24"/20")
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row
Monday, February 10, 2020
Tuesday 2-11-20
Tuesday 2-11-20
Bench Press
Build to a Heavy Set of 3
“Swole Cycle”
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
Bench Press
Build to a Heavy Set of 3
“Swole Cycle”
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
Sunday, February 9, 2020
Monday 2-10-20
Monday 2-10-20
Back Squat
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep
Conditioning
"Underrated"
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
Climb By 1 Rep Each Round
Back Squat
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep
Conditioning
"Underrated"
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
Climb By 1 Rep Each Round
Friday, February 7, 2020
Saturday 2-8-20
Saturday 2-8-20
Conditioning
"Steel Toe"
Teams of 3 with a 30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Burpee Box Jump Overs
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs
21 Clean and Jerks (185/135)
Box: (24"/20")
Conditioning
"Steel Toe"
Teams of 3 with a 30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Burpee Box Jump Overs
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs
21 Clean and Jerks (185/135)
Box: (24"/20")
Thursday, February 6, 2020
Friday 2-7-20
Friday 2-7-20
Box Front Squats (On the 0:00)
On the Minute x 7:
2 Box Front Squats
Technique loads, focusing on speed off the box.
Front Squat Complex (On the 9:00)
On the 2:00 x 5 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat
Conditioning
For Time:
4 Rounds of "Nate", 75 Double Unders
3 Rounds of "Nate", 75 Double Unders
2 Rounds of "Nate", 75 Double Unders
1 Round of "Nate"
Time Cap 25 Minutes
1 Round of "Nate":
2 Ring Muscle-Ups
4 Kipping Handstand Pushups
8 Kettlebell Swings (70/53)
Box Front Squats (On the 0:00)
On the Minute x 7:
2 Box Front Squats
Technique loads, focusing on speed off the box.
Front Squat Complex (On the 9:00)
On the 2:00 x 5 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat
Conditioning
For Time:
4 Rounds of "Nate", 75 Double Unders
3 Rounds of "Nate", 75 Double Unders
2 Rounds of "Nate", 75 Double Unders
1 Round of "Nate"
Time Cap 25 Minutes
1 Round of "Nate":
2 Ring Muscle-Ups
4 Kipping Handstand Pushups
8 Kettlebell Swings (70/53)
Wednesday, February 5, 2020
Thursday 2-6-20
Thursday 2-6-20
Body Armor
3 Giant Sets:
16 Dummbell Front Rack Step Back Lunges (Foot Elevated)
(8 each leg)
:30 Second Dumbbell Hollow Hold
Rest 2 Minutes Between Sets
Midline
3 Giant Sets:
7 Renegade Rows (Right & Left is 1)
Max Effort Parallette L-Sit
Rest 2 Minutes Between Sets
Take 20 to work on Split Jerk technique from the rack.
Body Armor
3 Giant Sets:
16 Dummbell Front Rack Step Back Lunges (Foot Elevated)
(8 each leg)
:30 Second Dumbbell Hollow Hold
Rest 2 Minutes Between Sets
Midline
3 Giant Sets:
7 Renegade Rows (Right & Left is 1)
Max Effort Parallette L-Sit
Rest 2 Minutes Between Sets
Take 20 to work on Split Jerk technique from the rack.
Tuesday, February 4, 2020
Wednesday 2-5-20
Wednesday 2-5-20
Beast Builder Benchmark
3:00 for Max Reps
3:00 Rest
3:00 for Max Reps
3 "Macho Man" Complexes (115/85)
3 "Macho Man" Complexes (135/95)
3 "Macho Man" Complexes (155/105)
3 "Macho Man" Complexes (185/125)
3 "Macho Man" Complexes (205/145)
Max "Macho Man" Complexes (225/155)
1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks
Conditioning
"Arm and Hammer"
For Time:
Buy-In: 15 Clusters (135/95)
Into...
3 Rounds:
21/15 Calorie Bike Erg
15 Chest to Bar Pull-ups
Into...
Cash-Out: 15 Clusters (135/95)
Beast Builder Benchmark
3:00 for Max Reps
3:00 Rest
3:00 for Max Reps
3 "Macho Man" Complexes (115/85)
3 "Macho Man" Complexes (135/95)
3 "Macho Man" Complexes (155/105)
3 "Macho Man" Complexes (185/125)
3 "Macho Man" Complexes (205/145)
Max "Macho Man" Complexes (225/155)
1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks
Conditioning
"Arm and Hammer"
For Time:
Buy-In: 15 Clusters (135/95)
Into...
3 Rounds:
21/15 Calorie Bike Erg
15 Chest to Bar Pull-ups
Into...
Cash-Out: 15 Clusters (135/95)
Monday, February 3, 2020
Tuesday 2-4-20
Tuesday 2-4-20
In 3 Minutes:
Max Strict Handstand Push-ups
Rest 3 Minutes
In 3 Minutes:
Max Strict Pull-ups
Conditioning
"Bubbles"
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders
In 3 Minutes:
Max Strict Handstand Push-ups
Rest 3 Minutes
In 3 Minutes:
Max Strict Pull-ups
Conditioning
"Bubbles"
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders
Sunday, February 2, 2020
Monday 2-3-20
Monday 2-3-20
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
Conditioning
"Dead Space"
On the 5:00 x 5 Rounds:
7 Power Snatches (115/85)
15/12 Calorie Assault Bike or
21/17 Calorie Row
7 Overhead Squats (115/85)
20 x 10 Meter Shuttle Runs
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
Conditioning
"Dead Space"
On the 5:00 x 5 Rounds:
7 Power Snatches (115/85)
15/12 Calorie Assault Bike or
21/17 Calorie Row
7 Overhead Squats (115/85)
20 x 10 Meter Shuttle Runs
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