Fitness
Shoulder to Overhead
Work up to a heavy single across 5 sets. If you feel good, go for a new one rep max.
Happy Halloween - Bring on the costumes!
For Time
Competitor
Shoulder to Overhead
Work up to a heavy single across 5 sets. If you feel good, go for a new one rep max.
Happy Halloween - Bring on the costumes!
For Time
Home Workouts
Warm Up
2 Rounds:
200m Run
15 Air Squats
10 Push ups
30 Second Plank Hold
WOD:
For Time:
40 Burpees
40 Air Squats
40 Lunges
1 Mile Run
30 Burpees
30 Air Squats
30 Lunges
800m Run
20 Burpees
20 Air Squats
20 Lunges
400m Run
10 Burpees
10 Air Squats
10 Lunges
200m Run
*Cash Out:
5 min AMRAP:
Max reps Double Unders
Fitness
3 Rounds
10 Bar Kips
10 Russian KBS
30sec Plank
EMOM 8
AMRAP 11
10 Bar Muscle-ups
10 Power Snatch (95/65)
10 Kettlebell Swings (55/35)
10 Handstand Push-ups
10 Power Cleans (95/65)
Competitor
3 Rounds
10 Bar Kips
10 Russian KBS
30sec Plank
EMOM 8
AMRAP 11
10 Ring Muscle-ups
10 Power Snatch (135/95)
10 Kettlebell Swings (70/50)
10 Handstand Push-ups
10 Power Cleans (135/95)
Fitness
2 Rounds
200m Run
10 Ring Rows
EMOM 8
1st - 8-10 V-ups
2nd - 8-10 Toes To Bar
4 rounds for time of:
400-m run
200-m farmers carry
Men: 35# dumbbells
Women: 25# dumbbells
20 minute Time Cap
Competitor
2 Rounds
200m Run
10 Ring Rows
EMOM 8
1st - 8-10 V-ups
2nd - 8-10 Toes To Bar
4 rounds for time of:
400-m run
200-m farmers carry
Men: 50# dumbbells
Women: 35# dumbbells
20 minute Time Cap
Home Workouts
Warm Up:
5 Minutes on Rower
-Then-
10 PVC Squat Mornings
10 PVC Pass Throughs
10 Lunge w/ Trunk Twist
5 Inch Worms
WOD:
40 Min AMRAP:
500m Row
10 KB Swings (35/25#)
10 Walking Lunges
10 Pull ups
10 Air Squats
100m Run
Fitness
- Yoga at 9 am
- Open Gym from 10 am to Noon
Competitor
- Yoga at 9 am
- Open Gym from 10 am to Noon
Fitness
3 Rounds
10 Split Squats each leg
30-45sec plank hold
10 Banded pull aparts
25 AMRAP
10 push-ups
20 sit-ups
30-cal. row
Competitor
3 Rounds
10 Split Squats each leg
30-45sec plank hold
10 Banded pull aparts
25 AMRAP
20 push-ups
30 sit-ups
40-cal. row
Fitness
EMOM 8
1st - 25 Double Unders
2nd - 8 Ring Swings/Bar Kips
3 Rounds for time:
15 Chest to bar Pull-ups
100 Double Unders
16 Minute Time Cap
Competitor
EMOM 8
1st - 25 Double Unders
2nd - 8 Ring Swings/Bar Kips
3 Rounds for time:
10 Muscle-up
100 Doulbe Unders
16 Minute Time Cap
Fitness
2 Rounds
500m Row
10 Ring Rows
10 Banded Good Mornings
Deadlift
Competitor
2 Rounds
500m Row
10 Ring Rows
10 Banded Good Mornings
Deadlift
Fitness
Burgner Warm-up
EMOM 8
2 Power Cleans
*Build weight across 8 rounds.
AMRAP 11
7 Power Cleans (95/65)
7 Toes To Bar
7 Bar Facing Burpees
Competitor
Burgner Warm-up
EMOM 8
2 Power Cleans
*Build weight across 8 rounds.
AMRAP 11
10 Power Cleans (135/95)
10 Toes To Bar
10 Bar Facing Burpees
Home Workouts
Warm Up
2 Rounds:
200m Run
10 PVC Pass Throughs
10 PVC Squat-Mornings
10 Lunge and Reach
WOD: (With Partner)
For Time:
800m Run
-Then-
2 Rounds:
50 Wall Balls (20/14#)
40 Box Jumps (24/20”)
30 DB Thrusters (35/25#)
20 Burpees
10 DB Man Makers (35/25#)
-Then-
800m Run
*Partners complete runs together, all other movements one partner working at a time
Fitness
2 Rounds
2min Row/bike
45sec Plank Hold
15 Air Squats
For Time:
800m Run
50 Air Squats
40 Wall Balls
30 Weighted Box Step-ups (35/25)
800m Run
Competitor
2 Rounds
2min Row/bike
45sec Plank Hold
15 Air Squats
For Time:
800m Run
50 Air Squats
40 Wall Balls
30 Alt. Pistols
800m Run
Fitness
3 Rounds
30 ft. Waiters Walk each Arm
8 Ring Rows
8 Push-ups
20sec Hollow Hold
5, 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 135# Push Press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95# Push Press; 25-20-15-10-5-lb. weighted pull-ups
Competitor
3 Rounds
30 ft. Waiters Walk each Arm
8 Ring Rows
8 Push-ups
20sec Hollow Hold
5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 135# Push Press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95# Push Press; 25-20-15-10-5-lb. weighted pull-ups
Home Workouts
Monday, 10/22/18
Warm Up:
3 Minutes on Rower
-Then-
200m Run
10 Air Squats
30’ Duck Walk
5 Inch Worms
WOD:
In 12 Mins:
400m Run
12 DB Hang Squat Cleans (35/25#)
12 DB Push Jerks (35/25#)
12 DB Thrusters (35/25#)
12 Pull Ups
12 GHD Situps
Max Cal Row
Rest 2 Mins
In 10 Mins:
400m Run
10 DB Hang Squat Cleans (35/25#)
10 DB Push Jerks (35/25#)
10 DB Thrusters (35/25#)
10 Pull Ups
10 GHD Situps
Max Cal Row
Rest 2 Mins
In 8 Mins:
400m Run
8 DB Hang Squat Cleans (35/25#)
8 DB Push Jerks (35/25#)
8 DB Thrusters (35/25#)
8 Pull Ups
8 GHD Situps
Max Cal Row
Rest 2 Mins
In 6 Mins:
400m Run
6 DB Hang Squat Cleans (35/25#)
6 DB Push Jerks (35/25#)
6 DB Thrusters (35/25#)
6 Pull Ups
6 GHD Situps
Max Cal Row
Rest 2 Mins
In 4 Mins:
400m Run
Max Cal Row
*Score is total Calories Rowed
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
6 Minute Flow
5 Russian KBS
20 Double Unders
20sec Side plank each side
10 Push-ups
5 Rounds for time
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)
400m Run
2 min Rest
Competitor
6 Minute Flow
5 Russian KBS
20 Double Unders
20sec Side plank each side
10 Push-ups
5 Rounds for time
10 Kettlebell Swings (70/55)
10 Box Jumps (30/24)
400m Run
2 min Rest
Fitness
Group Warm up - 3 Rounds:
8 Ring Rows
10 Bar Kips
20sec Tuck Hang
Pull up Skill Work
3 Rounds:
4-6 Weighted Strict Pull-ups
8-10 Kipping/Butterfly Pull-ups
10-12 Ring Rows
or
3-6 Banded Strict Pull-ups
3-6 Feet Elevated Ring Rows
8-10 Feet on Ground Ring Rows
AMRAP 12
5 Right Arm Single KB Snatch (35/25)
5 Left Arm Single KB Snatch (35/25)
25 Walking Lunges, Total
100m Run
Competitor
Group Warm up - 3 Rounds:
8 Ring Rows
10 Bar Kips
20sec Tuck Hang
Pull up Skill Work
3 Rounds:
4-6 Weighted Strict Pull-ups
8-10 Kipping/Butterfly Pull-ups
10-12 Ring Rows
or
3-6 Banded Strict Pull-ups
3-6 Feet Elevated Ring Rows
8-10 Feet on Ground Ring Rows
AMRAP 12
5 Right Arm Single KB Snatch (55/35)
5 Left Arm Single KB Snatch (55/35)
20 Alt. Pistols
100m Run
Fitness
3 Rounds:
6 Single DB Strict Press each arm
30' Overhead DB Walking Lunge
15 Second Side Plank each side
Shoulder to Overhead
AMRAP 10
8 Dual Dumbbell Clean & Jerk (35/25)
8 Toes To Bar
8 Handstand Push-ups
30 Double Unders
Competitor
3 Rounds:
6 Single DB Strict Press each arm
30' Overhead DB Walking Lunge
15 Second Side Plank each side
Shoulder to Overhead
AMRAP 10
10 Dual Dumbbell Clean & Jerk (50/35)
10 Toes To Bar
10 Handstand Push-ups
50 Double Unders
Fitness
Group Warm Up - 3 Rounds:
8 Ring Rows
8 Bar/Ring Kips
30sec Plank
8 Push-ups
Muscle up Skill Work
EMOM 12
1st - 4-6 Muscle-ups
2nd - 5 Pull-ups + 5 Push-ups
OR
1st - 4-6 Low Ring Transitions
2nd - 30sec Hollow Hold
*Low ring transitions are to be done as slow as possible with control.
AMRAP 10
15 Wall Balls (20/14)
15 Medball Squat Cleans (20/14)
200m Run
Competitor
Group Warm Up - 3 Rounds:
8 Ring Rows
8 Bar/Ring Kips
30sec Plank
8 Push-ups
Muscle up Skill Work
EMOM 12
1st - 4-6 Muscle-ups
2nd - 5 Pull-ups + 5 Push-ups
OR
1st - 4-6 Low Ring Transitions
2nd - 30sec Hollow Hold
*Low ring transitions are to be done as slow as possible with control.
AMRAP 10
15 Wall Balls (20/14)
15 Medball Squat Cleans (20/14)
200m Run
Home Workouts
Warm Up:
1 length high knee
1 length butt kick
1 length side shuffle in low squat stance (switch half-way)
1 length karaoke
1 length power skip
1 length inch worm push-ups
WOD:
1 Mile Run
10 Handstand Push-ups
10 Air Squats
10 Pull-ups
10 GHD Sit-ups
10 Push-ups
800 Meter Run
8 Handstand Push-ups
8 Air Squats
8 Pull-ups
8 GHD Sit-ups
8 Push-ups
600 Meter Run
6 Handstand Push-ups
6 Air Squats
6 Pull-ups
6 GHD Sit-ups
6 Push-ups
400 Meter Run
4 Handstand Push-ups
4 Air Squats
4 Pull-ups
4 GHD Sit-ups
4 Push-ups
200 Meter Run
2 Handstand Push-ups
2 Air Squats
2 Pull-ups
2 GHD Sit-ups
2 Push-ups
Fitness
EMOM 8
Min 1 – Bear Walk
Min 2 – Glute Bridges
Min 3 – Shoulder Taps
Min 4 – Pull-up negatives
For Time:
100 Double Unders
25 Deadlifts (135/95)
25 Power Cleans (135/95)
25 Push Jerks (135/95)
100 Double Unders
15 Minute time cap
Competitor
EMOM 8
Min 1 – Bear Walk
Min 2 – Glute Bridges
Min 3 – Shoulder Taps
Min 4 – Pull-up negatives
For Time:
100 Double Unders
25 Deadlifts (155/105)
25 Power Cleans (155/105)
25 Push Jerks (155/105)
100 Double Unders
15 Minute time cap
Fitness
3 Rounds
10 Banded Good Mornings
8 Push-ups
100m Run
4 rounds for time of:
20-cal. row
20 burpees
20 min Time Cap
Competitor
3 Rounds
10 Banded Good Mornings
8 Push-ups
100m Run
4 rounds for time of:
25-cal. row
25 burpees
20 min Time Cap
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Banded Good Morning Squats
10 Inchworm Push-ups to Upward Facing Dog
10 Lunge with Trunk Twists
WOD:
2 mile run
3 rope climbs
100m sled pull (180/120)
3 rope climb
100m KB farmer's carry (55/35)
10 pull-ups
1 mile run
Fitness
- NO YOGA
- Open Gym from 10 am to 12 pm
Competitor
- NO YOGA
- Open Gym from 10 am to 12 pm
Fitness
Group Warm Up
200m Run
30 sec Plank Shoulder Taps
8 Bent Over Dual Kettlebell Rows
8 Push-ups
AMRAP 45
400M Rub
15 Ring Rows
400M Run
15 push-ups
Competitor
Group Warm Up
200m Run
30 sec Plank Shoulder Taps
8 Bent Over Dual Kettlebell Rows
8 Push-ups
AMRAP 45
400M Run
3 rope ascents, 15-ft.
400M Run
15 clapping push-ups
Fitness
2 Rounds
400m Jog
20sec Rest
30sec Plank Shoulder Taps
20sec Rest
10 Ring Rows
20sec Rest
AMRAP 12
- 10/8 Calorie Row
- 10 Ab Mat Sit-ups
- 4 Handstand Push-ups
- 10 Burpees
Competitor
2 Rounds
400m Jog
20sec Rest
30sec Plank Shoulder Taps
20sec Rest
10 Ring Rows
20sec Rest
AMRAP 12
- 10/7 Calorie Bike
- 10 GHD Sit-ups
- 7 Handstand Push-ups
- 10 Burpees
Fitness
Burgner Warm-up
EMOM 8
*Building - Put last month's front squat gains to use.
4 Rounds
10 Thrusters (75/55)
200m Run
10 Squat Cleans (75/55)
200m Run
60sec Rest
Competitor
Burgner Warm-up
EMOM 8
*Building - Put last month's front squat gains to use.
4 Rounds
10 Thrusters (95/65)
200m Run
10 Squat Cleans(95/65)
200m Run
60sec Rest
Fitness
Group Warm up - 3 Rounds:
8 Ring Rows
10 Bar Kips
20sec Tuck Hang
Pull up Skill - 3 Rounds:
2-5 Weighted Strict Pull-ups
5-8 Kipping/Butterfly Pull-ups
8-10 Ring Rows
or
2-5 Banded Strict Pull-ups
2-5 Feet Elevated Ring Rows
5-8 Feet on Ground Ring Rows
AMRAP 12
14 Alt. DB Snatch (35/25)
25 Air Squat
40 Double Unders
Competitor
Group Warm up - 3 Rounds:
8 Ring Rows
10 Bar Kips
20sec Tuck Hang
Pull up Skill - 3 Rounds:
2-5 Weighted Strict Pull-ups
5-8 Kipping/Butterfly Pull-ups
8-10 Ring Rows
or
2-5 Banded Strict Pull-ups
2-5 Feet Elevated Ring Rows
5-8 Feet on Ground Ring Rows
AMRAP 12
14 Alt. DB Snatch (50/35)
14 Alt. Pistols
40 Double Unders
Home Workouts
Warm Up
2 Rounds:
250m Row
10 PVC Pass Throughs
10 PVC Squat-Mornings
10 Russian KB Swings
WOD: (In Stations)
10 Minute AMRAP:
Max Cal Row
10 Minute AMRAP:
15 KB Swings (35/25#)
10 Burpees
15 Air Squats
10 Minute AMRAP:
25 Abmat Situps
1 Minute Plank Hold
25 Mountain Climbers
10 Minute AMRAP:
200m Run
100m KB Farmers Carry (55/35#)
*Rest 2 Minutes between Stations
Fitness
3 Rounds:
6 Single DB Strict Press each arm
30' Overhead DB Walking Lunge
15 Second Side Plank each side
Shoulder to Overhead
4 Rounds
400m Run
10 Burpee Box Jumps (24/20)
8 Touch & Go Power Cleans (95/65)
Competitor
3 Rounds:
6 Single DB Strict Press each arm
30' Overhead DB Walking Lunge
15 Second Side Plank each side
Shoulder to Overhead
4 Rounds
400m Run
10 Burpee Box Jump Over (30/24)
8 Touch & Go Power Cleans (135/95)
Fitness
3 Rounds:
8 Ring Rows
8 Bar/Ring Kips
30sec Plank
8 Push-ups
EMOM 12
1st - 3-5 Muscle-ups
2nd - 5 Pull-ups + 5 Push-ups
or...
1st - 3-5 Low Ring Transitions
2nd - 30sec Hollow Hold
*Low ring transitions are to be done as slow as possible with control.
AMRAP 20
10 strict knees-to-elbows
3 wall walks
Competitor
3 Rounds:
8 Ring Rows
8 Bar/Ring Kips
30sec Plank
8 Push-ups
EMOM 12
1st - 3-5 Muscle-ups
2nd - 5 Pull-ups + 5 Push-ups
or...
1st - 3-5 Low Ring Transitions
2nd - 30sec Hollow Hold
*Low ring transitions are to be done as slow as possible with control.
AMRAP 20
10 strict knees-to-elbows
3 wall walks
Home Workouts
Warm Up:
4 Minutes on Rower
-Then-
2 Rounds:
200m Run
10 Air Squats
30’ Duck Walk
5 Inch Worms
WOD:
For Time:
1 Mile Run
21-15-9: DB Thrusters (35/25#), Pull-ups
1000m Row
21-15-9: DB Hang Squat Cleans (35/25#), GHD Situps
800m Run
21-15-9: DB Hang Clean and Jerk (35/25#), Wall Balls (20/14#)
2000m Row
21-15-9: DB Front Squats (35/25#), Burpee Box Jump Overs (24/20")
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
2-3 Rounds
30sec Plank
20 Double Unders
8-10 Push-ups
8-10 Kettlebell Swings
Partner WOD - 2 Rounds
20 Alt Dumbbell Snatch (50/35)
200m Partner Run
30 Burpees
200m Partner Run
40 Single Arm DB S2O (50/35)
200m Partner Run
50 Air Squats
200m Partner Run
Competitor
2-3 Rounds
30sec Plank
20 Double Unders
8-10 Push-ups
8-10 Kettlebell Swings
Partner WOD - 2 Rounds
20 Alt Dumbbell Snatch (50/35)
200m Partner Run
30 Burpees
200m Partner Run
40 Single Arm DB S2O (50/35)
200m Partner Run
50 Air Squats
200m Partner Run
Fitness
Group Warm Up - 3 Rounds:
8 Ring Rows
10 Bar Kips
20 sec Tuck Hang
Pull up - Skill Session
3 Rounds:
2-5 Strict Pull-ups
5-8 Kipping/Butterfly Pull-ups
8-10 Ring Rows
or
3 Rounds:
2-5 Banded Strict Pull-ups
2-5 Feet Elevated Ring Rows
5-8 Feet on Ground Ring Rows
AMRAP 12
10 Power Snatches (95/65)
15 Wall Balls (20/14)
10 Ab Mat Sit-ups
Competitor
Group Warm Up - 3 Rounds:
8 Ring Rows
10 Bar Kips
20 sec Tuck Hang
Pull up - Skill Session
3 Rounds:
2-5 Strict Pull-ups
5-8 Kipping/Butterfly Pull-ups
8-10 Ring Rows
or
3 Rounds:
2-5 Banded Strict Pull-ups
2-5 Feet Elevated Ring Rows
5-8 Feet on Ground Ring Rows
AMRAP 12
10 Squat Snatches (95/65)
15 Wall Balls (20/14)
10 GHD Sit-ups
Fitness
3 Rounds:
6 Single DB Strict Press each arm
30' Overhead DB Walking Lunge
15 Second Side Plank each side
Shoulder to Overhead
4 Rounds
8 Thrusters (95/65)
6 Bar Facing Burpees
8 Hang Power Cleans (95/65)
6 Bar Facing Burpees
60 sec Rest
Competitor
3 Rounds:
6 Single DB Strict Press each arm
30' Overhead DB Walking Lunge
15 Second Side Plank each side
Shoulder to Overhead
4 Rounds
8 Thrusters (115/75)
6 Bar Facing Burpees
8 Hang Power Cleans (115/75)
6 Bar Facing Burpees
60 sec Rest
Fitness
2 Rounds
30' Duck Walk
15 Air Squats
GHD T-spine hang
Front Squat
*Establish heavy single for the day.
4 Rounds
500m Row
15 Box Jumps with Step Down (24/20)
10 Deadlifts (135/95)
16 minute Time Cap
Competitor
2 Rounds
30' Duck Walk
15 Air Squats
GHD T-spine hang
Front Squat
*Establish heavy single for the day.
4 Rounds
500m Row
15 Box Jump Overs (30/24)
10 Deadlifts (185/135)
16 minute Time Cap
Home Workouts
Warm Up
2 Rounds:
200m Run
10 Lunge & Reach
10 Lunge w/ Trunk Twist
5 Inch Worms
10 Russian KB Swings
WOD:
35 Minute AMRAP:
400m Run
20 KB Swings (35/25#)
20 KB Lunges (35/25#)
20 KB Goblet Squats (35/25#)
1 Minute Plank Hold
Fitness
3 Rounds:
8 Ring Rows
8 Bar/Ring Kips
30 sec Plank
8 Push-ups
EMOM 12
1st - 2-4 Muscle-ups
2nd - 5 Ring Rows + 5 Push-ups
or...
1st - 2-4 Low Ring Transitions
2nd - 20 sec Hollow Hold
*Low ring transitions are to be done as slow as possible with control.
AMRAP 10
9 Russian Kettle Bell Swing (55/35)
6 Toes To Bar
3 Handstand Push-ups
30 Double Unders
Competitor
3 Rounds:
8 Ring Rows
8 Bar/Ring Kips
30 sec Plank
8 Push-ups
EMOM 12
1st - 2-4 Muscle-ups
2nd - 5 Ring Rows + 5 Push-ups
or...
1st - 2-4 Low Ring Transitions
2nd - 20 sec Hollow Hold
*Low ring transitions are to be done as slow as possible with control.
AMRAP 10
12 Russian Kettle Bell Swing (70/55)
9 Toes To Bar
6 Handstand Push-ups
30 Double Unders
Fitness
3 Rounds:
8 Ring Rows
30 sec Plank
30 ft. Duck Walk
8 Banded Good Mornings
10 rounds for time of:
10 back squats (115#/75#)
100M sprint
Rest 30 seconds
20 Minute Time Cap
Competitor
3 Rounds:
8 Ring Rows
30 sec Plank
30 ft. Duck Walk
8 Banded Good Mornings
10 rounds for time of:
10 back squats (135#/95#)
100M sprint
Rest 30 seconds
20min Time Cap
Home Workouts
Warm Up:
400m Run
-Then-
2 Rounds:
10 PVC Pass Throughs
10 Air Squats
1 Rope Climb -or- 5 pull-ups
WOD: (With Partner)
For Time:
2 Mile Run*
20 Sandbag Clean and Jerks (Pick Load)
20 Over Sandbag burpees
6 Rope Climbs
200m Sled Drag (90/65#)
1 Mile Run*
15 Sandbag Clean and Jerks (Pick Load)
15 Over Sandbag Burpees
4 Rope Climbs
100m Sled Drag (90/65#)
800m Run*
10 Sandbag Clean and Jerks (Pick Load)
10 Over Sandbag Burpees
2 Rope Climbs
50m Sled Drag (90/65#)
*Partners must run together, but then can work individually to complete all other movements (ex. One partner can climb rope while other drags sled)
**50 Minute Time Cap