our workouts

FQ: Warm Up AMRAP 10

20 Tibialis Raises

20/20 Hip Flexor Curl

50ft Banded Side Step

50ft Banded monster walk

10 Banded Glute Bridge

WOD

”Cruise Control”

AMRAP 25

100 Double Unders / / 200 Singles

20 Weighted Box Step Ups 50/35# 20/16”

400m Run

500m Row

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STRENGTH / / STABILITY

5 min Crossover Symmetry Shoulder Protocol

3 Rounds For Quality:

10/10 Single Arm DB Kneeling Press (light)

10/10 Single Arm DB Bent Over row (heavy)

10 Ring Push Ups

WOD

AMRAP 12

2 Push Press 75/55

5 BBJO 24/20”

4 Push Press 75/55

5 BBJO 24/20”

6 Push Press 75/55

5 BBJO 24/0”

*Adding 2 Push press reps until clock hits 12 min!

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WOD

Every 5min for 25min (5 Rounds)

30 Alt. Single Leg V Ups

20 Squats

25/20 Cal Row Sprint!

*Aim to work for 2:30-3 min per round

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HERO WOD

”Holleyman”

30 Rounds:

5 Wall balls 20/14

3 HSPU / or / DB Push Press

1 Power Clean 225/155 (OR 70-75% of 1RM Power Clean)

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Partner WOD

*Teams of 2

*YGIG Style

*Split prescribed reps between partners

AMRAP 12

80 Wall Ball 20/14

80 Alt. DB Snatch 50/35

-Rest 3 Min

AMRAP 12

100/80 Cal Row

80 Ab Mat Sit Ups

-Rest 3 Min

AMRAP 12

40 Pull Ups

200ft Bodyweight Walking Lunges

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WOD

Part 1)

21-15-9

Toes To Bar

Power Snatch 75/55

*Target: 6 min or less!

*Cap: 9 min

Part 2) “Capacity Builder”

EMOM 21 (7 Rounds)

Min 1) *HSPU (Kipping or Strict / / You choose the reps!)

Min 2) 15 KB Swing 53/35

Min 3) 4-8 reps of Burpee Box Jump Over 24/20” (*you choose the reps !)

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HEAVY DAY

Part 1: Back Squat

5x3 @ 80% of 1RM

Part 2: Deadlift

(10 sets of 1 Rep)

Set 1: 1 Rep @ 65% of 1RM

Set 2: 1 Rep @ 70% of 1RM

Set 3: 1 Rep @ 75% of 1RM

Set 4: 1 Rep @ 80% of 1RM

Set 5: 1 Rep @ 85% of 1RM

Set 6: 1 Rep @ 90% of 1RM

Set 7: 1 Rep @ 90% of 1RM

Set 8: 1 Rep @ 90% of 1RM

Set 9: 1 Rep @ 90% of 1RM

Set 10: 1 Rep @ 90% of 1RM

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WOD

”Endurance Day”

For Time:

1000m/800m Row

2000m Echo Bike

100 Double Under

800m/600m Row

2000m Echo Bike

80 Double Under

600m/400m Row

2000m Echo Bike

60 Double Under

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CORE Warm Up

3 Rounds:

:30 Bird dogs

:30 Dead Bugs

:30 Hollow Rocks

:30 Side plank / Copenhagen Plank

:30 Side Plank / Copenhagen Plank

:10 L Sit

:20 Beat Swings

WOD

For Time:

800m Run

15 Push Jerks 135/95

600m Run

12 Push Jerks 135/95

400m Run

9 Push Jerks 135/95

*15 Min Time Cap

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Ashley & Jeff Send Off WOD!

EMOM 40

Min 1) 12/9 Cal Row

Min 2) 15 Wall Balls 20/14

Min 3) 5 Power Snatch 115/80

Min 4) 7 Burpee Pull Ups

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STRENGTH

Every 2 Min for 10 Min (5 Rounds)

2 Pause Front Squats @ 70% of 1RM (2 sec pause @ bottom)

WOD

“Fran”

21-15-9

Thruster 95/65

Pull Up

*10min Time Cap

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STRENGTH

Deadlift

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

WOD

“The Joker”

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

Deadlift 225/155

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

Toes To Bar

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SKILL / / Capacity Builder

EMOM 15 (5 Rounds)

Min 1) :10-:30 sec of Handstand Hold / or / HS Walk practice / HS progressions

Min 2) Bar Muscle Up / or / Chest to bar practice

Min 3) 50ft DB Walking Lunge (DB’s in front rack, or held at sides, or held overhead!) *And you choose your own weight!

STRENGTH (Performed after Skill)

(5 min to build to 65% of 1RM / / 15 min to complete all 9 sets!)

Shoulder Press

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 rep @ 80%

*Set 7 – 5 reps @ 75%

*Set 8 – 3 reps @ 80%

*Set 9 – 1 rep @ 85%

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SKILL

6 Sets of:

3 Position Power Clean (mid thigh, knee, 2” below knee)

*Build over the 6 sets, working on speed and proper receiving positions!

*Start light, and aim to finish within 15-20% of EMOM weight.

WOD / / STRENGTH

E30sec For 10min (20 rounds)

1 Power Clean @ 80%+ of 1RM

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WOD

AMRAP 7

7 Toes to Bar

7 DB Bench 50/35#

Rest 3 Min

AMRAP 7

10/8 Cal Row

35 Double Under

Rest 3 Min

AMRAP 7

7 Pull Up

7 Burpee Box Jump Over 24/20”

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WOD

3 Rounds of Hero WOD “Loredo”

24 Air Squat

24 Push Ups

24 Walking Lunges

400m Run

into…

Hero WOD “DT”

5 Rounds:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

into…

3 Rounds of Hero WOD “Loredo”

24 Air Squat

24 Push Ups

24 Walking Lunges

400m Run

*35min Time Cap

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STRENGTH DAY

Part 1)
5 Sets of the following complex:

2 Snatches + 1 Overhead Squat (1 Sec pause @ bottom of squat)

Set 1: 65% of Snatch 1RM

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 75%

Part 2)

*if this is day 3 or more in a row for you… feel free to swap back squat out to Deadlift or Shoulder press as it will be our 3rd day in a row squatting!

Back Squat

Set 1: 5 Reps @ 65% of 1RM Back Squat

Set 2: 3 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 3 Reps @ 75%

Set 5: 3 Reps @ 80%

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SKILL

15 Min / / Toes to Bar / / Bar Muscle Up / / Chest to bar REVIEW

WOD

For Time:

100/80 Cal Row

80 Wall Balls 20/14

60 Alt. DB Snatches 50/35

40 Toes To Bar

20 Burpee Box Jump overs 24/20”

10 Bar Muscle Ups / / We will review scaling options and BMU Progressions in class!!

*Target: 27 min or less!

*Cap: 32 min

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WOD

(Last Performed 12/07/21)

Evert 4 Min for 16 min (4 Rounds)

15 Chest to Bar Pull ups

12 Box Jump Overs 24/20”

9 Thrusters 115/75

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STRENGTH

Spend 12 minutes building to today’s heavy 1 rep Push Jerk

*Does NOT have to be a 1RM!!

WOD

3 Rounds: “Fight Gone Bad Style”

*Perform each movement for max reps!

Min 1) Hang Power Clean 135/95

Min 2) Lateral Burpee Over Bar

Min 3) Push Jerk 135/95

Min 4) Double Under

Min 5) Rest 1 Min

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