Blog Posts

Monday 4/18/22

4/17/2022

3 rounds for max reps of:

1 minute of wall-ball shots
1 minute of sumo dead-lift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)

Rest 1 minute

Saturday 4/16/22

4/16/2022

Teams of 3, AMRAP 10
• 10 sit-ups
• 15m sprint
• 5 burpees over the bar
• 15m back peddle
*One team member in a bottom squat during the entire WOD

Friday 4/15/22

4/14/2022

800m Run
90s Rest
• 20 Russian KBS (2/1.5)
• 20 Burpees
75s Rest
800m Run
90s Rest
• 20 Russian KBS
• 20 Burpees
75s Rest
800m Run

Thursday 4/14/22

4/13/2022

Thruster 1-1-1-1-1-1-1 reps

Scaling: higher reps for technique

Wednesday 4/13/22

4/12/2022

50-40-30-20 and 10-rep rounds of:

Double-unders
Sit-ups

*200m run following each set of sit-ups

Tuesday 4/12/22

4/11/2022

2 rounds for time:
   •   10 deadlifts, 315 lb.
   •   20 deficit handstand push-ups, 4.5-in. deficit
   •   30 front squats, 95 lb.

Monday 4/11/22

4/10/2022

21-18-15-12-9-6-3

SDHP (75/55)
Strict Press (75/55)

Saturday 4/9/22

4/8/2022

AMRAP 10 (115/80)

7 Split Jerks
7 Front Squats
7 Hang Power Cleans

In teams of 2, each person complete 14 reps at a time.
Worried about one of these movements, let us help you
pick a substitute movement to help you keep moving quickly.

Friday 4/8/22

4/7/2022

AMRAP 25 (Partners alternate rounds)

Partner 1

8 Box Jumps
12 Russian KB Swings
16 Sit-ups

Partner 2

Calorie Bike (minimum 10)

Thursday 4/7/22

4/6/2022

So, we did the Filthy 50 for Sarah's Birthday,
what shall we do for Jay's 80th, this Summer?

With a partner, while your partner Rests: 12 Rounds

12 Push-ups
12 Squats
12 Pulls on a Rower (Hard)

Wednesday 4/6/22

4/5/2022

Split jerk 5-5-3-3-3-1-1-1-1 reps

Tuesday 4/5/22

4/4/2022

4 Rounds (45 seconds work - 15 rest)

Lunges 45/35 (back or overhead)
Thrusters 45/35 (or back squats)
Bicycle Crunch
KB Swing 55/35
DU or attempts (scale to flutter kicks)
1 min Rest

Monday 4/4/22

4/3/2022

Dead-lift

3-3-3

Strict Pull-ups

AMRAP 3 sets

scale: Weighted or Ring Pulls

3 sets of 10

Barbell Curls
Pendlay Rows
Reverse Flys

Saturday 4/2/22

4/3/2022

Partners for time:
4000m row
AMRAP 5

5 Toes to bar
10 Wall Ball Shots
15 Push-ups

Partners switch between Row and AMRAP to complete 4000m row

Friday 4/1/22

3/31/2022

AMRAP 22 (+ finsh the round)

10 Pull-up or Ring Rows
20 Hand Release Push-ups
30 Cal Bike or Row
40 KB Swing

Scale: Cut the volume in half

Wednesday 3/30/22

3/29/2022

21-15-9-9-15-21:

Deadlifts (approx. 1/2 of Max)
Burpees

Tuesday 3/29/22

3/28/2022

Teams of 2 For Time:
50/70 Cal Bike
Then 5 Rounds

30 Box Jump Over
30 Alternating DB Snatch

Monday 27th, 2022

3/27/2022

Bench Press
10-10-10-10-10

3 sets

Prone "Y-T-W-L" scapular stabilization 5 each letter
10 Banded Pull Aparts
10 L&R Single Arm Floor Press

Saturday 3/26/22

3/25/2022

Snatch 5-5-3-3-3

5 Rounds

12 Hang Power Snatch 75/65
30 DU (scale: 100 su)

Post WOD: 75 weighted Sit-ups

3 Rounds
2:30 Bike @ “x” Cadence
(0:30 Rest)
2:30 Row @ “x Cal/Hour”
(0:30 Rest)
2:30 AMRAP
200m Run
Double Unders in Time Remaining
(0:30 Rest)
2:30 AMRAP
200′ Farmers Carry
Wall Sit In Time remaining
(0:30 Rest)