160829-160902

MONDAY:

STRENGTH-
Bench Press (4x4)

WOD- 
@ 95/65
20x Thrusters
20x SDHP
20x Push Jerks
20x OHS
20x Front Squats

 

WEDNESDAY:

SKILLS
4 Rounds NOT For Time
3x D-HSPU (8-12")
20 second L-Hang
25x Superman (3 sec pause)
15 ft Hand Stand Walk (or attempt)

WOD
10 RFT
3x Pull Ups
6x Burpee Box Jump Over (24/20)
200 ft Sprint

 

FRIDAY:

STRENGTH
Back Squat (3 sec pause in the bottom)
(3-3-3-3)

BUDDY WOD- (Only 1 buddy can work at a time, alternate as desired)
18 min AMRAP
100m Farmer's Carry (55/35)
20x Pistols
15x Ring Dips
10x C&J (155/115)
5x DL (155/115) 

160822-160826

 

MONDAY

SKILL
Double Under Work
300x DU NOT for time

WOD:
12 Min AMRAP
3x Squat Clean (175/115)
6x Box Jumps (24/20)
12x WBS

4 Min Rest

6 Min AMRAP
3x Squat Clean (175/115)
6x Box Jumps (24/20)
12x WBS

 

WEDNESDAY

STRENGTH
OHS
8,6,4,4,4

WOD
2K Row
60x SDHP- KB (2/1.5) 
40x T2B
20x Double DB OH Lunge (35/20)
100 DU
 

FRIDAY

SKILL
Pull Up- Work progression to kipping if you don't have kipping
If you have strict and kipping..
10 min EMOM
3x Strict Pull Up + 3x Kipping Pull Up

WOD
3RFT
800m Run
3x Rope Climbs
35x Push Ups

160815-160819

MONDAY

SKILL:
Pistol Work (use props/variations as needed) for 50x Pistols

WOD:
100m Sprint
2min Rest
400m Run
2 min Rest
500m Row
2min Rest
100m Sprint
2min Rest
400m Run
2min Rest
500m Row

*Post total time to board.

 

WEDNESDAY

STRENGTH:
Back Squats (10, 8, 6, 4,4)

WOD:
9 min AMRAP
3x Power Snatch (95/55)
6x Over the Bar Burpees

 

FRIDAY

SKILL/STRENGTH:
3 Rounds NOT for Time
20x Hollow Rocks
10x Good Mornings (medium weight)
5x D- HSPU

WOD
"Cindy"
20min AMRAP
5x Pull Ups
10x Push Ups
15x Air Squats

160808-160812

MONDAY

SKILL:
MU Work (Scale with low rings or bands as needed)
5x3

WOD:
20 min EMOM
10x Cal Row
5x DL (185/135)

 

TUESDAY

5K Trail Run

 

WEDNESDAY

STRENGTH:
3 Rounds NOT For Time
5x Hand Stand Push Up (make it deficit if you like!)
10x Weight Pistols (KB-25/10)
15x GHD Sit Up

WOD:
10min AMRAP
4x Push Jerk (135/95)
6x Burpee
8x Ring Dips
10x C2B Pull Up

THEN
50x WBS

 

THURSDAY

300x DU
1 Mile Run

 

FRIDAY

Front Squats (add 10 lbs each set)
18x
2 1/2 min REST
16x
2 1/2 min REST
14x
2 1/2 min REST
12x
2 1/2 min REST
10x
2 1/2 min REST
8x
2 1/2 min REST
6x
2 1/2 min REST
4x
2 1/2 min REST
2x

160801-160805

MONDAY

Strength:
Front squat 10-8-6-4-2 (ascending weight)

WOD:
3RFT
6x C&J (155/115)
12x KBS (2pd/1.5pd)
18x WBS (20/14)

 

TUESDAY

1200m run
4min rest
800m run
3min rest
400m run
2min rest
200m run

 

WEDNESDAY

WOD:
8min AMRAP
25x DU (2:1 singles)
10x C2B pull-up

4 min REST

8min AMRAP
10x DB squat snatch (45/25)
15x WTD sit ups (25/15)
10x box jump (30/24)

 

THURSDAY

100m Handstand Walk

 

FRIDAY

WOD:
800m run
50x front rack lunges (65/45)
50x HR push-ups
50x snatches (65/45)
50x superman (2 sec pause at top)
800m run

160725-160729

image.jpg

 MONDAY

Strength:3 x 5 Back Squats (w/ 2 sec pause at bottom)

WOD:
10-9-8-7-6-5-4-3-2-1
Bentover Rows (115/85)
3-6-9-12-15-18-21
Wall Balls (20/14)

(*10 rows, 3 wbs, 9 rows, 6 wbs, etc.)

 

WEDNESDAY

Skill:
2 rounds Jump Rope
1 min choice
30 sec alternate feet
30 sec single (left) leg
30 sec single (right) leg
1 min DU amrap (or DU practice)

WOD:
18 min AMRAP
18 Front Rack Lunge Walk (45/25 pair)
18 Box Jumps (24/20)
18 1-arm Snatch (45/25)

 

FRIDAY

800m Run
50 Air Squats
400m Run
15 Burpee Pull-ups
400m Run
50 G2OH (45/35 plate)
400m Run
15 Burpee Pull-ups
400m Run
50 Air Squats
800m Run

160718-160722

MONDAY

Skill:
EMOM for 5 min
2 Strict & 2 Kipping Pull-ups + 4 Dips

Strength:
12 min to go heavy
Deadlift 5-4-3-2-1

WOD:
10 min AMRAP
10 KBS (53/35)
10 Knees to Elbows
10 Pistols (5 per leg)

 

WEDNESDAY

Chipper
150 Double Unders (350 SU)
15 Hang Clean & Jerk (115/75)
1500 meter Row
15 Hang Clean & Jerk
1500 meter Run
15 Hang Clean & Jerk
150 Double Unders (350 SU)

 

FRIDAY

Skill:
Muscle Up progression 

Buddy 30 min AMRAP
3 Muscle Ups
30 Push-Ups
4 OHS (115/75)
40 Burpees OTB
5 SDHP (115/75)
50 Sit-Ups

*Each person does the 3 MU, 4 OHS, and 5 SDHP. As a team split up the 30, 40, 50 reps (preferably you each do 1/2 the rep count.)

Example: Buddy 'A' does 3x muscle ups. Buddy 'B' does 3x muscle ups. Then 'A' does 10x push-ups, 'B' does 10x, 'A' 5x more, 'B' completes final 5x.

 

SATURDAY

Open gym 8-10.  

Also:

8am- Spartan/OCR skills & set-up

9am- Spartan mock race/workout

160711

MONDAY

Barbell complex 5x:
2x power clean + 2x front squat + 2x squat cleans + 2x push jerk

12:00 AMRAP
200' Farmer's Carry (55/35)
10x WB Sit-ups (20/14)
200' Farmer's Carry
10x Jingle Jangle Shuffle (20/14, 2 tiles)

 

TUESDAY

At Home or Track:
400m Run
15x Burpees
200m Run
50x Jumping Lunges
200m Run
15x Burpees
400m Run

 

WEDNESDAY

15-12-9
DB Thrusters (45/25)
Cal Row
  2min rest
12-9-6
Cal Row
T2B
  2min rest
9-6-3
T2B
Man makers (45/25) *1 push-up kind

Recovery:
Spend 5-10 minutes on troubled areas w/ stretches and rolling

 

THURSDAY

At home 5 RFT:
40' Handstand Walk or 1x Wall Walk w/ 30sec hold at vertical
50 DU (2:1 SU)

 

FRIDAY

6 RFT
3x Snatch (115/75)
2x Rope Climb
1x round of 'Cindy' (5 pull-ups, 10 push-ups, 15 squats)

160704-160709

MONDAY

7am: "The Seven"
Seven rounds for time of:
-7 HSPU
-7 Thrusters (135#)
-7 Knees to Elbows
-7 Deadlifts (245#)
-7 Burpees
-7 KBS (2 pood)
-7 Pull Ups

8:30am: Modified "Lumberjack 20"
-20 Burpees
-Run or Row 400 meters
-20 Front Squats (45/85/115 barbell)
-Run or Row 400 meters
-20 Chest to Bar Pull Ups
-Run or Row 400 meters
-20 Push Press (45/85/115 barbell)
-Run or Row 400 meters
-20 Box Jumps (24'' box)
-Run or Row 400 meters
-20 Burpees
-Run or Row 400 meters

 

WEDNESDAY

Skill/Strength:
Snatch 4-4-4-4 (ascending in weight)

4 RFT
8x Ring Rows (elevated feet)
40x DU (2:1 SU)
8x Sandbag Step Up & Over (60/30, 20")
40x Mountain Climbers

 

FRIDAY

Buddy 'Harper' 23min AMRAP
9x C2B Pull-ups
15x Power Cleans (135/95)
21x Air Squats
400m Run with 45# plate

Split up each element as you choose. Only one person working at a time on the 9-15-21. Run is done together and you hand off the (1) plate as needed.

Recovery:
Couch stretch, Pigeon pose/Figure 4, foam roller, lacrosse ball

160627-160701

image.jpg

MONDAY

7 rounds*
6x Back Squat (body weight)
3x Clean (3/4 bw)

5:00 Rest

7 rounds:
6x Bench Press (body weight)
3x Clean (3/4 bw)

*Your choice to go for time or not.

 

TUESDAY

2 RFT:
10x Turkish Get-ups alternating (no weight)
20x Supermans
30x Reverse Lunges alternating

 

WEDNESDAY

Skill:
DU progression or 100x DU for time

WOD:
21-18-15-12-9-6-3
SDHP (1.5/1)
Weighted Sit-ups (35/20)
-Then-
21x HSPU

 

THURSDAY

3 x 200m Run(100m recovery's)
2 x 400m Run (200m recovery's)
1 x 800m Run (200m recovery)
2 x 400m Run (200m recovery's)
3 x 200m Run (100m recovery's)

 

FRIDAY

Skill:
4x Traverse the OCR hanging "rig" or 8-Rings or pull-up bar
or
4 x 4 Strict Pull-up

WOD:
3 RFT:
"Christine"
500m Row
12 Deadlifts (body weight)
21 Box Jumps (20")

 

SATURDAY

Open Gym from 8-10am

160620-160624

image.jpg

MONDAY

Skill:
4 rounds of 3x MU (scale w/ bands or low rings)

5 RFT:
"Nancy"
400m Run
15x OHS (95)

 

TUESDAY

At Home:
15-12-9-6-3
V-ups
Hand Plank to Forearm Plank "push-ups" (alternate leading arms)

 

WEDNESDAY

Strength:
4 rounds of Deadlift
8 @ 50% your bodyweight - 8 @ 75% bw - 8 @ 100% bw - 8 @ 100-150%

15:00 AMRAP:
10x Pull-ups
10x FR Lunges alternating (135/95)
10x OTB Burpees

 

THURSDAY

At Home:
10 rounds of:
100m Sprint
10ft. Handstand Walk (or 20ft. Pike Walk)
1:00 rest 

 

FRIDAY

Buddy WOD:

Cash-in: 800m Farmer's Carry (45/25, trade off carrying dumbbells)

Then 2 rounds:
10x Wall Walks*
40x Slam Balls* (35/15)
10x Manmakers* (45/25, the 2 push-up kind, PU>1-arm rows>PU)
40x Tire Flips*
800m Row/Plank (one person rows & other holds plank, switch every 200m)
*Each person completes 1/2 the reps. Split up as you choose.

Cash-out: 800m Farmer's Carry (45/25)

160613-1601617

MONDAY

For Time:
x4 Squat Cleans (135/95, Rx+155/115)
x20 Get-ups (60/40 bag) *10/side

x4 Squat Cleans
x16 Get-ups

x4 Squat Cleans
x12 Get-ups

x4 Squat Cleans
x8 Get-ups

x4 Squat Cleans
x4 Get-ups

Recovery:
2:00 'Couch' Stretch per side (move knee back towards wall every :30)
1:00 Pigeon Pose or Figure-4 stretch per side
x10 Cat & Cow (from table pose)

 

TUESDAY

Outdoors WOD
20-60min run or ride
*Middle 5-20 minutes FAST

 

WEDNESDAY

Strength:
Push jerk 5-4-3-Amrap (ascending weight)

4 RFT:
2 Rope Climbs (x4 rope "pull up" modification)
8 Weighted Step-ups alternating (pair 35/15, 20" box)
1 Rope Climb (x2 mod)
8 Ring Push-ups

*Must wear leg protection if doing rope climbs

 

THURSDAY

At Home WOD:
100 Burpees for time
Can you go sub 7:00? Sub 10:00?
DON'T SKIP THIS ONE!

 

FRIDAY

Chipper:
100 Double Unders (200 SU)
50 DB Goblet Squats (45/25)
50 1-arm 'Renegade' Rows alternating (45/25 pair)
50 Jingle Jangle (20/14)
50 1-arm Snatch (45/25)
50 OH Lunge Walk (45/25)
100 Sledge Hammer Tire Strikes (16/12)

160606-160610

MONDAY

Skill/Strength:
4 x 8 Overhead Squats
- Light enough you can string 8 together and focus on FORM

WOD
21-15-9
Cal Row
Push Press (115/75)
T2B

 

TUESDAY

At home WOD:
6 RFT
100ft Bear Crawl
1:00 Hand Plank
100ft Lunge Walk
:30 Hollow 'Rock' Hold

 

WEDNESDAY

Skill:
3 x 8 C2B or Kipping Pull-up or Kipping progression

WOD
3min AMRAP
HR Push-ups
2min rest

3min AMRAP
DB Front Squats (45/25)

2min rest

3min AMRAP
Inverted Burpees

2min rest

6min AMRAP
x5 HR Push-up
x5 DB Front Squat
x5 Inverted Burpee

 

THURSDAY

Outdoors WOD
5x Hill Climb Run repeats on 5min interval
- 2min up and recover back down to start point
- Start next repeat every 5min
- Bracken Mtn trailhead is closest to town and a GOOD climb

 

FRIDAY

Buddy WOD
20 RFT as a team
(10 rounds of work per partner, alternating in between each element)
200m Run (partner A)
200m Run (partner B)
10 WB Sit-ups (A) 20/14
10 WB Sit-ups (B)
10 R-KBS (A) 70/53 (2.0/1.5)
10 R-KBS (B)

 

160530-160603

MONDAY

"Murph"
For time:
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

TUESDAY

At Home:
If you did Murph, then go for a hike or work on mobility (couch stretch, pigeon pose, foam rolling, etc)

If you missed out on Murph, then:
800m Run
20 Man maker Burpees (jump back, push-up, 1-arm "air" renegade row each side, jump fwd and up)
50 Air Squats
800m Run
20 Man maker Burpees
50 Air Squats
800m Run

 

WEDNESDAY

Tabata (for total reps)
Cal Row
1min rest
G2OH (45/35 plate)
1min rest
Mountain Climbers
1min rest
Sit-ups
1min rest
800m Bag Carry (for time)

 

THURSDAY

At home WOD:
200ft side shuffle out & back (100ft w/ Left leading leg and then 100ft Right)
20 Fwd Lunges Alternating
200ft side shuffle
18 Fwd Lunges Alt.
200ft side shuffle
16 Fwd Lunges Alt.
200ft side shuffle
Etc. 14, 12, 10, 8, 6, 4, 2

 

FRIDAY

Strength:
12min EMOM w/ Partner (alternating each minute, 6 sets each)
Strict Press 5x (ascending weight per set)

15min AMRAP Ladder
3x, 6x, 9x, 12x...of each
Burpee Box Jumps (20)
Hang Cleans (115/75)

160523-160527

MONDAY

STRENGTH-
5x1 Barbell Complex (ascending Weight)
Complex= Squat Clean+ 2x Front Squat + Push Jerk

WOD-
16 min AMRAP
400m RUN
100' Farmers Carry (55/35)
20x Jumping Squats

 

TUESDAY

WOD AT HOME:
5 min AMRAP
10x Burpees
10x Box Jump
10x Reverse Lunge
3 min REST
4 mins Max Reps
Push Ups

 

WEDNESDAY

SKILL-
EMOM
5x MU (scale w/ Bands or Low Rings) EVEN Mins
3x Snatch (Heavy "ish") 

WOD:
"Diane"
21-15-9
Deadlift (225/185)
HSPU
-THEN-
100x DU (2:1 SU)

 

THURSDAY

WOD AT HOME
2RFT
100x Squats
75x Superman
50x Sit Ups

 

FRIDAY

STRENGTH-
Front Squat w/ 3 sec pause in bottom
3-3-3-3

BUDDY WOD
- divide work as needed
- 1 person working at a time

4 RFT
25x Burpees
25x Pull Ups
25x Thrusters (75/45)

160516-160520

MONDAY

Skill/Strength:
3 Rounds, no time
5x OHS (Heavy)
40 ft Hand stand walk (pike walk to scale)
15x GHD back extensions or 20x Superman

WOD
15 min AMRAP
500m row
21x burpees
12x thrusters (95/65)

 

TUESDAY

AT HOME:
"Annie"
50-40-30-20-10
Double Unders (3:1 singles, if no rope do line jumps)
Sit-ups

 

WEDNESDAY

Strength:
Deadlift
8-6-4-4 (ascending weight)

WOD
For Time:
3 Rounds
15x Power Clean (135/95)
20x Push Ups
THEN
2 Rounds
200m run
20x A-KBS (1.5/1)
THEN
1 Round
50x Box Jumps (20")

 

THURSDAY

AT HOME:
800m run
2 min rest
400m run
2 min rest
200m run
2 min rest
100m run

 

FRIDAY

Strength:
Back Squat
3-3-3-3

WOD
4 RFT
16x T2B
12x Ring dips
8x DB squat snatch (alt) 35/20

160509-160513

MONDAY

WOD:
15 RFT
2x Squat Clean (165/115)
4x Pull-up (strict)
6x Push-up

 

WEDNESDAY

SKILLS/STRENGTH:
12 min EMOM (alt movements on each minute)
     -3x MU (use low rings or band to scale / even minutes)
     -6x Good Mornings (moderate weight / odd minutes)

WOD:
21-15-9
WBS (20/14)
Burpees

 

FRIDAY

Buddy WOD:
25 min AMRAP
20x weighted sit-ups (35/20 DB)
10x snatch (95/65)
20x DU (2:1 Single Unders)
10x Box Jumps (30/24)
20x DB Push Press (35/20)
10x Cal Row

Notes:
     -One buddy working at a time
     -Each buddy does rep count for each movement
     -Buddy A must finish rep count for given movement before buddy B starts the same movement.
     -Each buddy must finish rep count for given movement before team moves to next movement
     -Ex: Buddy A: 20x sit ups THEN Buddy B: 20 sit ups THEN buddy A 10x snatches THEN buddy B: 10 snatch...
     -1 Rd = each buddy finishing total chipper