Blog Posts

Friday 10/7/22

10/6/2022

Push Press

5-5-3-3-1-1-1

For Time

Ring Rows 2-4-6-8-10-8-6-4-2
KB Swings 4-8-12-16-20-16-12-8-4

Thursday 10/6/22

10/5/2022

AMRAP 21

16 Dumbbell Snatch alternating L&R
16 Flutter Kicks each leg
16 Cal Row/Bike

*8 Burpees @ 4, 8, 12, & 16 minutes

Wednesday 10/5/22

10/5/2022

Front Squat

6-6-6-6-6-6

For Time:

120 Double Unders
60/50 Calorie Row
30 Pull Ups (Rx+ Chest to Bar Pull Ups)
30 Wall Balls (20/14)

Tuesday 10/4/22

10/3/2022

Tabata Bike

rest 1-min

Tabata Row

rest 1-min

Tabata DU

Score is lowest distance of each

10-9-8-7-6-5-4-3-2-1 Ladder Down

Kang Squats (bodyweight)
Dumbbell Floor Press

Monday 10/3/22

10/2/2022

Strict Supinated Chest to Bar Pull-Up

Accumulate 26-36 reps in a few sets as possible

Sumo Dead-Lift,

5-5-4-4-3-3, building

1-2-3-4-5-6 reps (12 minute AMRAP)

Toes to Bar
Power Snatch (75/55)

This is a strength move that, for most, challenges by shoulder and hip flexability. Make this more about technique, than strength unless you have rock solid technique. Scaling by going lighter, and slower.

AMRAP 15 - Teams of 3:

10m run
1 Burpee
Wall Ball Ladder: (1-2-3-4-5...)
1 Burpee
10m run

While Person 1 works, person 2 rests and person 3 performs 10 Air Squats

Friday 9/30/2

9/29/2022

5 Rounds for Quality

6 Good Mornings*
6 Bottom Pause Back Squats* (increase 2-3 seconds per round)
5 Negative Pushups + 5 Micro Reps at 90 degrees
Max Bar Hang

*same weight on barbell

Post WOD: 3 min Row: Meters

9/29/22

9/28/2022

(2:00 Work / 4:00 Rest) x 6

Rounds 1-3-5:

14 Reverse Lunges
10 x 10m Shuttle Run
Max Slam Balls In time remaining

Rounds 2-4-6:

200m Run
Max Toes To Bar In time remaining

Score = Slam Balls + Toes to Bar
Scaling: reduce running distances to permit Slam Balls and Toes to Bar

Wednesday 9/28/22

9/28/2022

Power Clean

2-2-2-2-1-1-1-1

Building through the sets,
scale to lighter weights and higher reps

AMRAP 14

10 Deadlifts
5 Shoulder to Overhead
15 Calorie Row

light and unbroken reps

Tuesday 9/27/22

9/26/2022

Dual Russian KB Swing, 3-4 sets of 10-15, across
Single Arm Tall Plank, 3-4 sets of 20-30 seconds/side
Chest to Wall Handstand Holds, 3-4 sets of practice

20 minute AMRAP:

2 Turkish Get Ups
4 Single Arm No Push Up Burpees
8 American Kettlebell Swings
12 Box Jump Overs
16 Single Leg V-Ups

Monday 9/26/22

9/25/2022

Partner WOD: 42-30-18-12

Thruster (55/75lbs)
Cal Bike
Russian Swing (1/1.5p)

Evenly Divide, one partner at a time

Saturday 9/24/22

9/24/2022

10:00 EMOM

1 Power Snatch
*start @ 70% and increase to heavy single for the day

Partner WOD: AMRAP 20 (1-2-3-4-5-6-7-etc)

Power Snatch 135/95#
*15/12 Cal Bike to Finish Each Set

(Each Partner will complete the 1s, then 2s, then 3s, and up, relay style)

Friday 9/23/22

9/23/2022

Back squat

5-5-5-5-5

For time:
20 Calorie Bike
20 Air Squat

Scaling: Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable

Thursday 9/22/22

9/21/2022

Strength:

Strict Supinated Chest to Bar Pull Up, Accumulate 22-32 reps in a few sets as possible
Sumo Deadlift, 7-7-6-6-5-5, building

For Time:

50 American Kettlebell Swings
40 Calorie Bike/Row
30 Pull Ups
25 American Kettlebell Swings
20 Calorie Bike/Row
15 Pull Ups

Wednesday 9/21/22

9/21/2022

AMRAP 21

20 Dumbbell Snatch (10R+10L)
15 Ukrainian Twist
20 Bicycle Crunch
25 Plank Jacks
Alternating 250m row/200m run

Tuesday 9/20/22

9/19/2022

For Quality:

Tempo Goblet Cyclist Squat (31X1), 4 sets of 8-10, building (Rx+ Dual KB/DB Front Rack)
Dumbbell Push Ups, 4 sets of 2 Reps In Reserve (25 minimum total over the 4 sets) (Rx+ 20 inch Feet Elevated)
Strict Toes to Bar, 4 sets of 2 RIR (Rx+ Tempo, 30X1)

14 minute EMOM:

6-7 Overhead Squats (95/65, Rx 115/75)
12-14 Burpees Over Bar

MOnday 9/19/22

9/18/2022

Strict Press

Build to a Heavy Set of 3

AMRAP 20:

500 Meter Bike Erg
Max Unbroken Push Jerks (135/95)
500 Meter Bike Erg
Max Unbroken Strict Pull-ups

Saturday 9/17/22

9/18/2022

EMOM 10

2 High Hang Snatch
1 Low Hang Snatch
1 Snatch

Baseline Test:

500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Friday 9/16/22

9/16/2022

Bench Press
3-3-3-3-3-3-3

3 Sets for Quality

Dumbbell Fly
Dips
Dumbbell Pull-over

Tabata Bike for calories

Thursday 9/15/22

9/15/2022

30 minutes of 40 seconds on, 20 seconds rest/ transition

Alternating Hang Dumbbell Snatch (50/35)
Single Leg Box Step Up + Knee Drive
Double Unders
Plate Ground to Overhead (45/25)
Flutter Kicks

Wednesday 9/14/22

9/14/2022

5 Rounds x AMRAP 4:

30/21 Calorie Bike/Row
200 Meter Run
Max Burpee Box Jumps (24”/20”)

Rest 4 Minutes

Tuesday 9/13/22

9/12/2022

Power Clean and Jerk

3-3-3-3-2-2-2-2, building

For time:

30 Clean and Jerks (135/95)

Monday 9/12/22

9/11/2022

Back Squat

4 sets of 8, building

14 minute AMRAP:

2-4-6-8-10 reps of …
Goblet Squat (55/35)
Toes to Bar
Box Jump Over

Saturday 9/10/22

9/10/2022

AMRAP 18 + Finish Round
9 KB Swings
6 R+L Renegade Rows 30/25
22 Ball Slams

*60 Calorie Row to be completed at anytime
before 15:00, may be partitioned

Friday 9/9/22

9/8/2022

21-15-9

Thrusters 95/65 lbs
Pull-ups

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