Wednesday 11/21/18

A. Strength

1) Back Squat with a pause

3 x 5, 3 x 3, adding weight each set. Rest 2:00
– 1 One Thousand pause on each rep

2) Bench Press

3 x 10, 3 x 5, adding weight each set. Rest 2:00

B. Metcon

AMRAP 10:
100 Ft. Farmer Carry (AHAP)
8 BB RDLs
12 Front Reverse Lunges (6 each)
*Athlete choice of Barbell Loading

Tuesday 11/20/18

A. Strength

EMOM 8:

ODD: Handstand Hold x 40s
Rx+: (Free Standing Handstand Holds or Handstand Walking)

EVEN: 10 Double KB Bent-over Rows + 15 Banded Pushdowns

B. Metcon

AMRAP 18:
Row 500 Meters
15 T2B
15 Hang Power Snatch (75, 55)

Rx+:(95, 65) (5/3 Ring Muscle-ups after Hang Power Snatch)
L3: (65, 45)
L2: (Knee Lifts) (55, 35)
L1: (Abmat Sit-ups) (Russian KBS for Power Snatch 53, 35)
*Alternate Option: 90s Bike or Ski Erg

C. Extra Credit

Barbell Curls: 3 x 6 Reverse Curls + 6 Barbell Curls. Rest 60s.
*You’ll perform 6 Revere Curls (double overhand) then switch hands and perform 6 barbell curls (supinated grip).

 

Monday 11/19/18

A. Strength

Sumo Deadlift against band

Build to a 1RM. Rest 2:00

B. Metcon

”Thunder Struck”

For time:
21 Squat Clean Thrusters (155, 105)
42 Bar Facing Burpees

Rx+:(185, 125)
L3: (135, 95)
L3: (115, 75)
L1 Metcon:
For time:
30 Thrusters (95, 65)
30 Burpees
8:00 Time Cap

Saturday 11/17/18

In 30 Minutes in Teams of 3:

4k Row
Remaining time AMRAP:
30 Wallballs (20, 14)
30 Power Snatch (95, 65)
30 Double Unders (Each)

 

RX+: (30, 20) (115, 75)

L3: (75, 55)
L2: (14, 10) (65, 35)
L1: (10, 8) (Hang Muscle Snatch w. an empty BB or PVC) (45 Singles Each)

*Score = total rounds + reps

Friday 11/16/18

A. Metcon

”Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

L2: (Band Assisted Pull-ups) (Worm Push Ups)
L1: (Ring Rows) (Box Push-ups)

B) Abs and Arm Extra Credit

1) BB or DB Curls: 3 x 10. Rest 60s.
2) Side plank: 3 x 15s each side. Rest 30s.

 

Thursday 11/15/18

A. Strength

Squat Clean

3 x 2 @80%, every 60s.
3 x 1 @85%, every 60s.

– reset between all reps

B. Metcon

21-18-15-9
KBS (70, 53)
Cals on Bike
Toes to Bar

*20min Cap

**Women can reduce the number of Cals to (18-15-12-6)

 

 

Wednesday 11/14/18

A. Metcon

AMRAP 10:
20 Push Press (115, 75)
10 Lateral Burpees Over the Bar
250m Row

Rest 2:00

AMRAP 10:
20 Hang Power Cleans (115, 75)
10 Burpee Pull-ups
250m Row

Rx+: (Start each round w. 3/2 Bar Muscle-ups)
L3: (95, 65)
L2: (75, 55)
L1: (53, 35 Goblet Squat for Hang Squat Cleans) (Regular Burpees) (53, 35 Russian Swings for Hang Power Cleans)

Tuesday 11/13/18

A. Strength

1) Hand stand Push-ups: 1 x Max Reps in 60s.
Scaling Options: Pike push ups (From Box or off floor), Wall Walks.

2) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– one weight for all sets

B. Metcon

AMRAP 10:
50 Ft. OH DB Carry on Right (50/35)
20 Russian Twists w. plate, (total)
50 Ft. OH DB Carry on Left (50/35)
50 Double Unders (75 Singles)

 

Monday 11/12/18

Regular Class Schedule

21 Guns
AMRAP in 21 minutes
400 meter Run
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
9 Pull-Ups

This WOD, created for “WOD With Warriors,” as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honor our Nation’s’ Warriors, past, present and future.” The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day.

WOD with Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

 

Saturday 11/10/18

A. Metcon

In teams of 2 with a running clock:
0:00-15:00
10 Hang Power Cleans + S20H (135, 95)
20 Push-ups
30 T2B
40 Air Squats
50 Calorie Row

17:00-32:00
5 Hang Power Cleans + S20H (135, 95)
10 Push-ups
15 T2B
20 Air Squats
25 Calorie Row

Rx+:(HSPU in place of Push-ups)
L3: (115, 80)
L2: (95, 65) (Box Push-ups) (Knee Lifts)

 

 

11/9/18

A. Strength

Close Grip Bench Press: 1RM + Drop Set. Rest 2:00
After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps

B. Metcon

10 Rounds for time:
1 Rope Climb
15/12 Cal Row

Rx+:(Legless Rope Climbs)
L3: (8 Rounds)
L2: (5 Band Assisted Chin-ups per round)
L1: (5 Ring Rows per round)
11:00 Cap

”2014 Regionals Workout”
(except we are rowing instead of a 200M sprint)

C. Extra Credit

DB Curls: 4 x 10; 60s rest

 

11/8/18

A. Strength

Squat Clean: 8 x 2 @75% of Monday, every 90s.
– Reset between all reps

B. Midline

Banded Pallof Press Iso Hold: 4 x 15s each. Rest 60s.

C. Metcon

”Timebomb”

In 12:00
50 Wallballs (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wallballs

Rx+: (315, 205)
L3: (225, 155)
L2: (14, 10) (165, 115)
L1: (10, 8) (135, 95)
*Score = total wallballs completed

 

 

11/7/18

A. Metcon

Every 4:00 x 4 Sets:
Run 400 Meters
12 BB Front Rack Alternating Step-ups (24, 20) (95, 65) (total reps)

Then right into:
Every 4:00 x 4 Sets:
Bike x 18/15 Calories
15 G20H w. plate (45, 25)

Then,
AMRAP 4:
KB March in Place x Max Reps
*1 KB in Front Rack. Alternate Sides every 30s (53, 35)

*Score = slowest split from sections 1/2.
*Alternate Options for Bike: 21/18 Calorie Row or 18/15 Cal Ski Erg

11/6/18

A. Metcon

3 Rounds for time w. partner:

Row 1k
50 Hang Power Snatch (75, 55)
30 Pull-ups

Rx+:(95, 65) (C2B Pull-ups)
L3: (65, 35)
L2: (55, 25) (Band Assisted Pull-ups)
L1: (Empty Bar training bar or PVC) (Ring Rows)

*30 Minute Cap

11/5/18

A. Strength

Squat Clean

– Build to a 1RM over the course of 6-7 sets.
– Beginner: Work on Technique with light loads or Front Squat up to a moderate set of 3.

B. Metcon

4 RFT
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders

L3: (53, 35)
L2: (44, 26) (30s of Double Under Attempts)
L1: (35, 26 Russian Swings) (50 Singles each set)
15:00 Cap

C. Extra Credit

Plank Variations (check them out on the whiteboard!)

 

11/3/18

Partner WOD

14-12-10-8-6

STO (135/95)

50/40 – 40/30 – 30/22 – 20/14 – 10/8

Cals on Bike

10-8-6-4-2

Rope Climbs

 

L3: (115/75)

L2: (95/65) (Hanging Knee Tuck)

L1: (DB Push Press) (Ring Rows)

 

11/2/18

A. Strength

Banded Deadlift

8 x 2 @70% + Band Tension. Every 60s.

– Reset on each rep

B. Metcon

4 Rounds

250/200M Row

20 Fr Rack Walking Lunges (53s/35s)

Rest 60s

*14min cap including rest

C. Extra Credit

3 x 30-50 Banded Leg Curls Ea Leg

11/1/18

A. Strength

Superset: 5 Sets. Rest 60s
A) Bench Press x 5
B) Strict Pull Ups x 5

(Rx+ weighted pull ups)

B. Metcon

4 Rounds
40s work :20s rest

1) Hand Release Push Ups
2) Medball Cleans (20/14)
3) T2B
4) Burpees to Target
5) Double Unders

L2: (Hanging Knee lifts)

L1: (Box Push Ups) (Lying down Knee Lifts) (Single Unders)

Happy Halloween 🎃 !!!!

10/31/18

A. Skill

Snatch Complex.  6 Sets.

1 Power Snatch + 1 Hang Snatch + 1 OHS

Establish a moderate working weight (65-70% of 1RM Snatch) then perform 1 complex every 90s

B. Metcon

EMOM12

Minutes 1 – 4

Odd: 15/10 Cals Bike

Even: 12 DB Power Cleans (50/35)

Minutes 5 – 8

Odd: 12/9 Cals Bike

Even: 9 DB Thrusters (50/35)

Minutes 9 – 12

Odd: 9/6 Cals Bike

Even: 6 Renegade Rows (50/35)

C. Core

Pallof Presses

3 x 20 each side

 

10/30/18

Barbells For Boobs

Partner WOD

“Grace” meets “Double Helen”

30 C&J (135, 95)

Then,

3 Rounds:

800M Run

42 KBS (53, 35)

24 Pull Ups

 

*Split work evenly.  Runs can be broken up into 200 or 400M. 1 person works at a time.

L3 (115, 75)

L2 (95, 65) (44, 26) (Band Assist Pull Ups)

L1 (65, 35) (35, 26 RKBS) (Ring Rows)

28min cap

10/29/18

A. Strength

1-1/4 Front Squat

Establish a 3RM

B. Metcon

AMRAP 10:
400 Meter Row
15 Power Snatches (75, 55)
15 Box Jumps (24, 20)

Rx+:(95, 65)
L3: (65, 45)
L2: (Hang Power Snatch 45, 35) (20, 16)
L1: (300M) (SDLHP) (Step Ups 20, 16))

10/27/18

Teams of 2

2 Rounds

80/60  Cal Assault Bike

60 GHD Sit Ups

40 KBS (70, 53)

20 Lateral Burpees over KB

200 Double Unders

*28 Min time cap

L2: (50, 30 Cals) (53, 35 KB) (20, 14) (150 Doubles)

L1: (40, 20 Cals) (40 Ab Mat Sit Ups) (Burpees only) (200 Single Unders)

 

10/26/18

A. Strength

Push Jerk

In 15 Minutes build to a moderate single.  Rest as needed, then Rest 90s-2min between heavier sets)

B. Metcon

AMRAP 15
5 Pull-ups
7 Push-ups
9 Wallballs (20/14)

Rx+:(C2B Pull-ups) (Handstand Push-ups) (30/20)
L2: (Band Assisted Pull-ups) (14/10)
L1: (Double KB Bent-over Rows x 10 per round) (Box Push-ups) (10/8)

 

10/25/18

A. Strength

Banded deadlift:

10 x 2 @65% of 1RM established on 10/15. Every 60s.
– Reset on each rep.

B. Metcon

For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)

Rx+:(185, 125)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
*9min Cap

 

10/24/18

A. Metcon

Teams of 3

4 Rounds (for 36 Minutes)

Min 1 – 3: 75’ Sled Push each (225/135)

Min 3 – 6: 100’ Farmer Carry each (70s, 53s)

Min 6 – 9: 600M Run (split 200 each)

*1 person works at a time.

B. Cool down

*5 – 10 min roll out and stretch with coach

 

 

10/23/18

A. Strength

4 Rounds of:
8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep)
20 Banded Facepull-aparts
Rest 90s between rounds.

B. Metcon

5 RFT:
2/1 Rope Climb
16 DB Push Press (50, 35) (neutral grip)
120/17 Calorie Row

Rx+:(2/1 Legless Rope Climbs) (65, 45) (20/18 Cal Assault Bike)
(Rx Can also sub 5 towel pull-ups per round if possible)
L2: (5 Band Assisted Chin-ups per round) (35, 25)
L1: (10 Ring Rows with pause a top per round) (25, 15) (15 Calorie Row)
20:00 Cap

*Alternate Options:
16/12 Calorie Bike

 

10/22/18

A. Strength

Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00
– Build to a heavy set of 2.2.2.

B. Metcon

For time:
Buy in: 50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap

Rx+: (135, 95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55)
L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

 

10/20/18

Teams of 2

AMRAP28

20 HP Cleans (115/75)

20 Alt DB Snatches (50/35)

800M Run

*Split all work (including run) and one person works at a time   

10/19/19

A. Strength

1) Close Grip Bench Press: 3 x 8-10. Rest 45s.

2) Banded Pull-aparts: 3 x 25. Rest 45s.

B. Metcon

5 Rounds:
2 Turkish Get-ups (1 on each side)
10 Pull-ups
20 KBS (53, 35)

Rx+:(Strict Pull-ups)
L3: (44, 26)
L2: (Band Assisted Pull-ups) (35, 26)
L1: (Ring Rows) (35, 26 Russian Swings)
20:00 Cap on this Work
*Score = No score today

 

10/18/19

A. Strength

Banded Conventional Deadlift:

10 x 2 @60% of Monday + Band Tension. Every 60s.

– Reset on each rep, not done touch n go.

B. Metcon

”Adrenaline”
AMRAP 8
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Beginner Option:
4 Rounds, Rest 60s:
6 Burpees
6 Russian KBS
6 Goblet Squats

 

10/17/18

A. Strength

Power Snatch: 4 x 6. Rest 60s.

Perform T&G Sets

B. Metcon

Teams of 2

Buy in
Row 2k
Then,
2 Rounds of:
100 Power Snatch (75, 55)
100 Wallballs (20, 14)
Then,
Cash-out:
300 Double Unders

L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8) (Single Unders)
30:00 Cap

*Row, Double Unders and all repetitions are split

 

10/16/18

A. Strength

Pull-up Training-
4 Rounds of:
8-10 Wide Pronated Grip Inverted Rows
6-8 DB Hammer Curls (heavy DBs)
Rest 90s-2:00 between rounds.

B. Metcon

AMRAP20

Run 400 Meters
15 T2B
12 DB Front Rack Walking Lunges (50, 30) (total)
9 HSPU
Rest 60s after each completed round.

Rx+:(9/6 Strict HSPU)
L3: (Use 1 Abmat HSPU)
L2: (Knee Lifts) (35, 25) (10 Box Pike Push-ups)
L1: (Abmat Sit-ups) (25, 15) (8 Pike Push-ups or Seated DB Press)

 

10/15/18

A. Strength

Deadlift with Band Resistance

Establish a 1Rep Max 

B. Metcon

5 Rounds with a partner:

12/10 Cals Assault Bike
15 RKBS (70/53)
150 Ft Farmers Carry (70/53)

*Work is not split.  Not for time.

RX+ (88s/70s)

10/13/18

Teams of 2

AMRAP30

50 Wall Ball Shots (20/14)

40 Box Jumps (24/20)

30 Pull Ups

20 Deadlifts (225/155)

10 Bar Facing Burpees

*split repetitions evenly with partner

 

10/12/18

A. Strength

Push Press: Build to a 2RM. Rest 90s.
– Reset on each rep

B. Metcon

For total time:
21 S20H (135, 95)
800 Meter Row
Rest 2:00
15 S20H (155, 105)
600 Meter Row
Rest 2:00
9 S20H (185, 115)
400 Meter Row

Rx+:(155, 95) (185, 115) (205, 125)
L3: (115, 75) (135, 95) (155, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (75, 55 For all rounds)
22:00 Cap Including Rest

10/11/18

A. Strength

Front Squats

EMOM 6: 3 @70%

B. Metcon

EMOM16:

Min 1 – 15 KBS (53/35)

Min 2 – 12 GHD Sit Ups

Min 3 – 2/1 Rope Climbs

Min 4 –  12/10 Cals Bike

 

 

10/10/18

A. Strength

Snatch Balance

5 x 2

B. Metcon

AMRAP5
10 Alternating DB Snatches (50/35)
10 Box Jumps (24/20)
-Rest 5 Min-
AMRAP5
10 (5L/5R) Single Arm DB Thrusters (50/35)
50 Double Unders

 

10/9/18

A. Strength

4 Rounds:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts

Rest 90s-2:00 between rounds.
Rx+
*Perform 5 Rounds and add 10 DB Rows after the banded pull aparts.

B. Metcon

3 Rounds for time:

15/12 Cal Row

15 GTOH #45/25 plate

15 Burpees

15 Knees to Elbow

15/12 Cal Assault

*20 min time cap

C. Extra Credit

Elbow out Tricep Extensions: 3 x 12-15. Rest 60s

 

10/8/18

A. Strength

Back Squat: 4 x 5, build to a moderate/heavy set

B. Midline

3 Rounds:
15s on 15s off:
Hollow Rock
V Ups
Flutter kicks
Barbell Roll Outs

C. Metcon

For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
10:00 Cap

 

 

10/6/18

Teams of 2

60-40-30-20

Weighted Box Step Overs (24, 20) (50# sandbag, 30# medball)

KBS (53, 35)

Calorie Row

Rx+ (70, 44)

 

10/5/18

A. Skill

1.) Hang Power Snatch: 5 x 3, add weight each set. Rest 90s.

2.) Rope Climb Practice

B. Metcon

5 Rounds (not for time):
2/1 Rope Climbs
15 Hang Power Snatch (75, 55)
200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each)
Rest 90s after each round.

Rx+:(Legless Rope Climbs) (95, 65)
L3: (65, 45) (8/6 Strict Chin-ups in place of 2 Rope Climbs)
L2: (55, 35) (8/6 Strict Chin-ups in place of 2 Rope Climbs Band Assisted)

10/4/18

A. Strength

EMOM 8:

3 Front Box Squats @65% of 2RM

B. Metcon

2 RFT
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
*10:00 Cap

C. Extra Credit

Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s.

 

10/3/18

A. Skill

3 Rounds
10s L-Sit Hold
20s Hollow Hold
30s Alt. Pistol Practice
Rest 60s

B. Metcon

Teams of 2

AMRAP 22
Run 800 Meters
40 Walking Lunges (BW)
40 1-arm DB Push Press (50, 35)

*One person works at a time. Split however desired.

 

10/2/18

A. Strength

1a) Ring Dips: 3 x 10. Rest 60s.

1b) Ring Rows: 3 x 10. Rest 60s

B. Metcon

5 Rounds

30s work : 30s rest

(1)- KBS (53/35)

(2)- Double Unders

(3)- GHD Sit Ups

(4)- Bike

RX+ Handstand push ups instead of KBS

L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (Single Unders)

*No score today

 

10/1/18

A. Strength

Overhead Squat

Build to a heavy set of 3

B. Metcon

”Jackie”

For time:
Row 1k
50 Thrusters (45)
30 Pull-ups

L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)

11:00 Cap

 

9/29/18

AMRAP 33

in teams of 3:
33 Power Snatch (75, 55)
33 Wallballs (20, 14)
600 Meter Run

*Each teammate completes a set of 11 before switching with their partner.
*Run intervals will be broken down in 200m intervals.

L3: (65, 45)
L2: (55, 35) (14, 10)
L1: (Empty Bar) (10, 8)

 

9/28/18

A. Strength

1) Push Press

10-8-6-4

Add weight each set

2) Rollback Tricep Extensions: 3 x 15

3) Barbell Curls: 3 x 10

B. Metcon

5k Row for time

 

9/27/18

A. Strength

EMOM 8

3 Front Squats @60% (of Monday 2RM)

B. Metcon

For time:
15 Front Squats (155, 105)
21 T2B
30 Bar Facing Burpees
12 Front Squats
15 T2B
20 Bar Facing Burpees
9 Front Squats
9 T2B
10 Bar Facing Burpees

L3: (135, 95)
L2: (115, 75) (Knee Lifts)
L1: (Goblet Squats x 15 Reps each round) (Reverse Crunches) (Regular Burpees)
*18:00 Cap

9/26/18

A. Metcon

AMRAP5
10 S20H (135, 95)
10 Box Jumps (24, 20)
-Rest 2 Min-
AMRAP5
10 KBS (53, 35)
10 G2OH w/ Plate (45, 25)
-Rest 2 Min-
AMRAP5
20 Walking OH Lunges w. plate (45, 25) (total)
50 Double Unders

L3: (115, 75) (44, 26)
L2: (95, 65) (20, 15) (35, 26) (35, 15) (45s Double Under Attempts)
L1: (65, 35) (20, 15” Step-ups) (35, 26 Russian Swings) (25, 10) (Single Unders)

*Score = total rounds + reps

B. Mobilization

10 min