OUR WORKOUTS

WOD

50/35 Cal Row

200m Run

50 Alternating Single arm Devils Press 50/35

200m Run

50 Slam Ball Squat Cleans 30/20 (to shoulder)

200m Run

50/35 Cal Echo Bike

Core WOD

2 Rounds:

50 Alt. Single Leg V Ups

40 Sit Ups

30 Deadbugs

20 Plank Push Ups

10 L-Sit Leg Lift Over (foam roller)

:30 Sec side plank

:30 Sec side plank

1 min Plank

WOD

AMRAP 15

20 KB Swing 53/35#

15 Box Jump over 24/20”

10 T2B

WOD

AMRAP 20

12/9 Cal Echo Bike

15 Push Jerk 135/95#

12/9 Cal Echo Bike

15 Pull Ups

WOD

4 Rounds:

400/300m Row

15 Deadlift 205/145#

400m Run

30 Wallballs 20/14#

*30 Min Time Cap

SKILL

7min of Overhead Shoulder Stability Work.

WOD

Part 1)

For time:

3 Rounds

8 Push Press 115/80#

12 Back Step Lunge (Bar on back like a back squat) 115/80#

40 Double Unders (1 minute cap on jumping rope per round)

*9 minute time cap

When the clock hits 10:00

Begin...

Part 2)

AMRAP 12

8 Push Press 115/80#

12 Back Step Lunge (Bar on back like a back squat) 115/80#

40 Double Unders

*Bar is taken from the squat rack.

*Score for today will be your time for Part 1, AND your rounds and reps for Part 2.

WOD

“5k Gone Really Bad”

5 Rounds:

1000m Run (800m loop + 200m route)

20 Back Squats 135/95

*36 min time cap

*scale weight as needed!!

STRENGTH

EMOM 10

1 squat clean + 2 front squats

*start at a moderate weight, and build over the course of the EMOM.

WOD

AMRAP 9

3/3, 6/6, 9/9, 12/12, 15/15, 18/18, Etc.

Double DB Power Clean 50/35#
DB Front Squat 50/35# (using the same DB’s)
Burpee

WOD

“Heavy Day”

Part 1)

Deadlift

6x3 @ 85+%

Part 2)

Find a 1RM Push Press

Part 3)

Push Press

6x3

*Using 70% of today’s 1RM Push Press for all sets

WOD

Fight Gone Bad Style

3 rounds:

1 min Max reps of Squat Clean Thrusters 95/65

1 min Max reps of Bar facing burpees

1 min Max reps of Pull Ups

1 min Max reps of Box Jumps or Step Ups 24/20”

1 min Max reps of KB Swing 53/35#

1 min Rest

WOD

AMRAP 21

500m Row

20 DB Box Step Ups 24/20” 50/35#

10 DB Push Press 50/35#

400m Run

20 DB Box Step Ups 24/20” 50/35#

10 DB Push Press 50/35#

SKILL

“Single Leg Stability Session”

2 Rounds for Quality (add weight IF needed)

20/20 single leg split squats

20/20 single leg deadlifts

20 Alt. Cossack squats

:30 sec Hollow Hold

1 min plank

WOD

2 Rounds:

50/35 Cal Bike

50 Wall Balls 20/14#

25 Toes To Bar

*23min time cap

25 Alt. DB Snatch 50/35#

STRENGTH

EMOM 10

2 clean and jerks at 60-70% (or moderate to heavy)

*use the same weight for whole EMOM

WOD

AMRAP 10

10 power cleans 115/75

30 double Unders

10 push jerks 115/75

30 double Unders

WOD

For Time:

25 bench press 115/75

800m run

20 bench press 115/75

600m run

15 bench press 115/75

400m run

10 bench press 115/75

200m run

Then....

150 Ab Mat Sit Ups

Recommended Cash Out: Chest, t-spine, and shoulder mobility!!

STRENGTH

EMOM 10

2 power snatches (heavier than last week)

If you weren’t here last week aim to use 70-80% of your 1RM for all reps.

WOD

10 Rounds:

4 Thrusters 95/65

4 Power Snatches 95/65

4 Bar Facing Burpees

13 min time

WOD

AMRAP 25

50 sit ups

50 back step lunges

50 push ups

50 box step ups 24/20”

50 Alt. Single leg V Up

50 Plate Ground to overhead 45/25#

WOD

4 Rounds EACH for time:

20 Box jump over 24/20”

10 Deadlift 225/155

30/20 Cal Row

Rest 2 min Between each round (on your own - so be mindful of your finish/start times for each round)

Cap time for each round is 5 minutes so scale as needed to maintain a high intensity for each round!

*Goal time for each round is 3:30-4 min

WOD

Open WOD 18.1 with echo bike

AMRAP 20

8 Toes to Bar

10 Single Arm DB hang clean and jerk 50/35#

12/9 Cal Echo Bike

WOD

21-18-15-12-9

Back Squat 135/95

Run 200m

Pull Up

Run 200m

*22 min time cap

WOD

“Saturday Sweat”

AMRAP 30

30 Box jump overs 24/20”

30 Ball Slams 30/20#

30/20 Cal Row

30 Wall Ball 20/14#

30 Burpee

30 Alt. DB Snatch 50/35#

WOD

50/35 Cal Echo Bike

Then...

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

Power cleans 115/75

Bar facing Burpee

Then....

50/35 Cal Echo Bike