Fitness
3 Rounds
8 Ring Rows
8 Bar/Ring Swings
4 Alt. Dumbbell Snatch
AMRAP 12
3 Bar Muscle-up
2,4,6,8,10... Alt. Dumbbell Snatch (35/25)
Competitor
3 Rounds
8 Ring Rows
8 Bar/Ring Swings
4 Alt. Dumbbell Snatch
AMRAP 12
3 Muscle-up
2,4,6,8,10... Alt. Dumbbell Snatch (50/35)
Fitness
7 Minute Flow
10 Deadlift (45/35)
10 Air Squat
30 ft. Bear Crawl
5 Slow Tempo Push-ups
For Time
25 Deadlifts (185/125)
25 Dumbbell Push Press (35/25)
25 Wall Balls (20/14)
200 Double Unders
25 Wall Balls
25 Dumbbell Push Press
25 Deadlifts
Competitor
7 Minute Flow
10 Deadlift (45/35)
10 Air Squat
30 ft. Bear Crawl
5 Slow Tempo Push-ups
For Time
25 Deadlifts (225/155)
15 Handstand Push-up
25 Wall Balls (20/14)
200 Double Unders
25 Wall Balls
15 Handstand Push-up
25 Deadlifts
Fitness
Burgner Warmup
EMOM 8
2 Hang Squat Clean + Jerk
5 Rounds for time
12 Russian Kettlebell Swings (55/35)
10 Box Jumps (24/20)
250M Row
90 second Rest
Competitor
Burgner Warmup
EMOM 8
2 Hang Squat Clean + Jerk
5 Rounds for time
12 Russian Kettlebell Swings (70/55)
10 Box Jump Overs (30/24)
250M Row
90 second Rest
Home Workouts
Warm Up
2 Rounds:
200m Run
10 Burpee Broad Jumps
10 Air Squat with Pause
10 Med Ball Cleans
WOD:
40 Min AMRAP:
30 Wall Balls (20/14#)
30 Med Ball Clean (20/14#)
30 Air Squats
*Every 2 Minutes on the Minute: 5 Burpees
Fitness
2 Rounds
200m Run
6 Push-ups
8 Ring Rows
10 Squats
Half Murph
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
Competitor
2 Rounds
200m Run
6 Push-ups
8 Ring Rows
10 Squats
Half Murph
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
*20#/14# Weight Vest
Fitness
Burgner Warm-up
Runners Lunge
Runners Lunge Hip Circles
Bottom Squat Hold
Cossack Squats
Olympic Lifting Meet
Clean & Jerk
Snatch
Competitor
Burgner Warm-up
Runners Lunge
Runners Lunge Hip Circles
Bottom Squat Hold
Cossack Squats
Olympic Lifting Meet
Clean & Jerk
Snatch
Home Workouts
For Time:
20 Pull-ups
50 KB Swings (35/25#)
100 Double Unders
50 Abmat Situps
40 KB Swings (35/25#)
80 Double Unders
40 Abmat SItups
30 KB Swings (35/25#)
60 Double Unders
30 Abmat Situps
20 Pull-ups
*On Minute 4: 4 Rope Climbs
*On Minute 8: 800m Run
*On Minute 16: 30/20 Calorie Row
*On Minute 20: 20 Burpees over Rower
**Athletes must stop what they are doing and complete the required task on Minutes 4, 8, 16, and 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 Rounds
250m Row
30sec Plank
15 Air Squats
Partner WOD
2,000m Row
50 Toes To Bar
100 Wall Ball (20/14)
50 Toes To Bar
2,000m Row
Competitor
2 Rounds
250m Row
30sec Plank
15 Air Squats
Partner WOD
2,000m Row
50 Toes To Bar
100 Wall Ball (20/14)
50 Toes To Bar
2,000m Row
Fitness
Burgner Warm-up
Snatch
3-3-2-2-1
LIMITED SCHEDULE - Classes at 9 & 10 am
21-15-9
Cluster (95/65)
Pull-ups
Competitor
Burgner Warm-up
Snatch
3-3-2-2-1
LIMITED SCHEDULE - Classes at 9 & 10 am
21-15-9
Cluster (95/65)
Pull-ups
Fitness
Happy Thanksgiving!
Happy Thanksgiving
Open Gym from 10 to 11 am
OPTIONAL WOD “Thanksgiving with the Girls”
For Time:
Go to Angie’s House:
20 Pull-ups
20 Push-ups
20 Abmat Sit-ups
20 Air Squats
Go to Helen’s House:
400m Run
21 KB Swings (55/35#)
12 Pull-ups
Go to Fran’s House:
15 DB Thrusters (35/25#)
15 Pull-ups
Go To Nancy’s House:
400m Run
15 DB Front Squats (35/25#)
Go to Isabelle’s House:
30 Alternating DB Snatches (35/25#)
Go to Kelly’s House:
400m Run
30 Box Jumps
30 Wall Balls
Competitor
Happy Thanksgiving!
Happy Thanksgiving
Open Gym from 10 to 11 am
OPTIONAL WOD “Thanksgiving with the Girls”
For Time:
Go to Angie’s House:
20 Pull-ups
20 Push-ups
20 Abmat Sit-ups
20 Air Squats
Go to Helen’s House:
400m Run
21 KB Swings (55/35#)
12 Pull-ups
Go to Fran’s House:
15 DB Thrusters (35/25#)
15 Pull-ups
Go To Nancy’s House:
400m Run
15 DB Front Squats (35/25#)
Go to Isabelle’s House:
30 Alternating DB Snatches (35/25#)
Go to Kelly’s House:
400m Run
30 Box Jumps
30 Wall Balls
Fitness
EMOM 10
2 Power Cleans + 1 Jerk
*Build across EMOM
CLASS CHANGES - NO 5:30/6:30/7:30 pm Classes
5 Rounds for time
6 Bar Muscle-ups
10 Ab Mat Sit-ups
50 Double Unders
Competitor
EMOM 10
2 Power Cleans + 1 Jerk
*Build across EMOM
CLASS CHANGES - NO 5:30/6:30/7:30 pm Classes
5 Rounds for time
6 Muscle-ups
10 GHD Sit-ups
50 Double Unders
Home Workouts
NO 6:30 PM CLASS
“Thanksgiving with the Girls”
For Time:
Go to Angie’s House:
20 Pull-ups
20 Push-ups
20 Abmat Sit-ups
20 Air Squats
Go to Helen’s House:
400m Run
21 KB Swings (55/35#)
12 Pull-ups
Go to Fran’s House:
15 DB Thrusters (35/25#)
15 Pull-ups
Go To Nancy’s House:
400m Run
15 DB Front Squats (35/25#)
Go to Isabelle’s House:
30 Alternating DB Snatches (35/25#)
Go to Kelly’s House:
400m Run
30 Box Jumps
30 Wall Balls
Fitness
2 Rounds
30 ft. Duck Walk
30 ft. Bear Crawl
30 ft Crab Walk
Every 4 Minutes for 5 Rounds
30 Air Squats
20/14 Calorie Row
10 Burpees over Rower
*Score is slowest round
Competitor
2 Rounds
30 ft. Duck Walk
30 ft. Bear Crawl
30 ft Crab Walk
Every 4 Minutes for 5 Rounds
30 Air Squats
20/14 Calorie Row
10 Burpees over Rower
*Score is slowest round
Fitness
2 Rounds
100m Run
10 Snatch Grip Behind Neck Push Press
10 Ring Rows
10 Empty Bar Power Cleans
20 AMRAP
Run 400 meters
10 power snatches, 75/55
10 pull-ups
10 power cleans, 75/55
Competitor
2 Rounds
100m Run
10 Snatch Grip Behind Neck Push Press
10 Ring Rows
10 Empty Bar Power Cleans
Viola - 20 AMRAP
Run 400 meters
11 power snatches, 95/65
17 pull-ups
13 power cleans, 95/65
Home Workouts
Warm Up:
500m Row
10 Med Ball Cleans
10 Box Step Ups
10 Burpees
10 Russian KB Swings
WOD: (With Partner)
4 Rounds:
In 10 Minutes:
30 Wall Balls
30 Box Jumps
30 Burpees
30 KB Swings (35/25#)
Max Cal Row
1 Min Rest between Rounds
*One partner Working at a time
**Score is total cals rowed
Fitness
- 9 am Yoga
- 10 am to 12 pm Open Gym
Competitor
- 9 am Yoga
- 10 am to 12 pm Open Gym
Fitness
2 Rounds
5 Strict Pull-ups
30 sec Plank
20 Double Unders
30 sec Bottom Squat Hold
For Time
10 Bar Muscle-ups
20 Wallball Ab-mat sit-ups (20/14)
30 Wall Balls(20/14)
40 Kettlebell Swings (50/35)
100 Double Unders
40 Kettlebell Swings
30 Wall Balls
20 Wallball Ab-mat sit-ups
10 Bar Muscle-ups
Competitor
2 Rounds
5 Strict Pull-ups
30 sec Plank
20 Double Unders
30 sec Bottom Squat Hold
For Time
10 Muscle-ups
20 GHD Sit-ups
30 Wall Balls (20/14)
40 Kettlebell Swings (50/35)
100 Double Unders
40 Kettlebell Swings
30 Wall Balls
20 GHD Sit-ups
10 Muscle-ups
Fitness
Burgner Warm-up
Snatch
- Work up to a heavy double
AMRAP 16
2,4,6,8,10,12 etc...
DB Devils Press (35/25)
DB Box Step-ups (24/20)
Competitor
Burgner Warm-up
Snatch
- Work up to a heavy double
AMRAP 16
2,4,6,8,10,12 etc...
DB Devils Press (50/35)
DB Box Step-ups (24/20)
Fitness
3 Rounds
10 Hollow Rocks
10 Ring Rows
10 Jump Squats
PUSH511 8-Year Anniversary!
12-9-6-9-12
Thrusters (95/65)
Pull-ups
Competitor
3 Rounds
10 Hollow Rocks
10 Ring Rows
10 Jump Squats
PUSH511 8-Year Anniversary!
12-9-6-9-12
Thrusters (95/65)
Pull-ups
Fitness
2 Rounds
200m Run
10 Push-ups
10 Empty Barbell Good Mornings
5 Rounds for time
400m Run
8 Deadlifts (185/125)
8 Bar Facing Burpees
90 sec Rest
Competitor
2 Rounds
200m Run
10 Push-ups
10 Empty Barbell Good Mornings
5 Rounds for time
400m Run
8 Deadlifts (225/155)
8 Bar Facing Burpees
90 sec Rest
Home Workouts
Warm Up
2 Rounds:
250m Row
10 Air Squats
10 Inch Worms
30 Second Plank Hold
WOD:
40 min AMRAP:
500m Row
30 Abmat Situps
1 Minute Plank Hold
20 Mountain Climbers
45 Second Plank Hold
10 Push-ups
30 Second Plank Hold
Fitness
EMOM 8
1st - 8-10 V-ups
2nd - 8-10 Toes To Bar
10 Rounds for time
15 Wall Balls (20/14)
3 Power Snatches (95/65)
15 minute Time Cap
Competitor
EMOM 8
1st - 8-10 V-ups
2nd - 8-10 Toes To Bar
10 Rounds for time
15 Wall Balls (20/14)
3 Power Snatches (135/95)
15 minute Time Cap
Fitness
2 Rounds
35 Double Unders
15 Russian Kettlebell Swing
45sec Plank
Every 2 Minutes for 5 Rounds
- Squat Clean + 2 Front Squat
7 AMRAP
5 box jumps (24/20)
3 Cleans (185/125)
Competitor
2 Rounds
35 Double Unders
15 Russian Kettlebell Swing
45sec Plank
Every 2 Minutes for 5 Rounds
- Squat Clean + 2 Front Squat
7 AMRAP
5 box jumps (30/24)
3 Cleans (225/155)
Home Workouts
Monday, 11/12/18
Warm Up:
400m Run
500m Row
10 Med Ball Cleans
10 Burpees
WOD: (With Partner)
For Time:
2 Mile Run
4k Row
-then-
100 Burpees
100 Wall Balls
100 Abmat Situps
100 Air Squats
*One partner Runs 1 Mile, while the other rows 2k, then switch.
**One partner working on reps at a time after completion of run/row.
Fitness
2 Rounds
200m Run
8 Box Jumps
8 Squat Jumps
30sec Plank
- 9 am Mobility
- 10 am Class, WOD will start at 11 am
- Post WOD Brunch in The Box
Team Hidalgo
For Time:
2 Mile Run
Rest 2 Minutes
30 Squat Cleans (135/95)
40 Box Jump (24/20)
40 Overhead Walking Lunge With Plates (45/35)
40 Box Jump (24/20)
30 Squat Cleans (135/95)
Rest 2 Minutes
2 Mile Run
Teams of 2. One person working at a time. The runs are performed as a relay with each partner running a 400m, and then switching.
Competitor
2 Rounds
200m Run
8 Box Jumps
8 Squat Jumps
30sec Plank
- 9 am Mobility
- 10 am Class, WOD will start at 11 am
- Post WOD Brunch in The Box
Hidalgo
For time:
2 Mile Run
Rest 2 Minutes
20 Squat Cleans (135/95)
20 Box Jumps (24/20)
20 Overhead Walking Lunge With Plates (45/35)
20 Box Jumps (24/20)
20 Squat Cleans (135/95)
Rest 2 Minutes
2 Mile Run
If you've got a twenty pound vest or body armor, wear it.
Fitness
2 Rounds
200m Run
10 Russian KBS
30sec Plank
25 Double/Single Unders
10 Push-ups
For Time
800m Run
50 Kettlebell Swings (35/25)
50 Push-ups
50 GHD Hip Extensions
50 Double Unders
50 Push Press (45/35)
800m Run
Competitor
2 Rounds
200m Run
10 Russian KBS
30sec Plank
25 Double/Single Unders
10 Push-ups
For Time
800m Run
50 Kettlebell Swings (55/35)
50 Ring Dips
50 Weighted GHD Hip Extensions (25/15)
50 Double Unders
50 Push Press (45/35)
800m Run
Fitness
EMOM 8
Min 1 KB Front Rack Rev. Lunge
Min 2 Air Squats
Min 3 Dual KB Bent Over Row
Min 4 Box Jump w/ Step Down
Bergeron Open Test
AMRAP 20
50 Wall Ball (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups
Competitor
EMOM 8
Min 1 KB Front Rack Rev. Lunge
Min 2 Air Squats
Min 3 Dual KB Bent Over Row
Min 4 Box Jump w/ Step Down
Bergeron Open Test
AMRAP 20
50 Wall Ball (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups
Fitness
3 Rounds
10 Banded Good Mornings
30sec Plank
10 GHD Hip Ext.
10 Scap Pull-ups
Deadlift
Competitor
3 Rounds
10 Banded Good Mornings
30sec Plank
10 GHD Hip Ext.
10 Scap Pull-ups
Deadlift
Fitness
2 Rounds with empty barbell
10 High Pulls
10 Hang Power Cleans
10 Front Squats
Squat Clean
- Establish Heavy triple for the day
AMRAP 8
8 Thrusters (95/65)
8 Bar Facing Burpees
Competitor
2 Rounds with empty barbell
10 High Pulls
10 Hang Power Cleans
10 Front Squats
Squat Clean
- Establish Heavy triple for the day
AMRAP 8
8 Thrusters (95/65)
8 Bar Facing Burpees
Home Workouts
Warm Up
2 Rounds:
200m Run
10 DB Front Squats
30 second plank hold
5 Burpees
WOD: (With Partner)
5 Rounds:
800m Run
10-8-6-4-2:
DB Hang Squat Clean and Jerk (35/25#)
Burpee over DB
*Partners Run together, reps done individually
Fitness
EMOM 8
1st - 20sec Max Rep TTB + forearm plank with remaining time
2nd - 10 Abmat or GHD Sit-ups
Running warmup drills
High Knees
Butt Kicks
Karaoke
With a Running Clock:
800m Run - Moderate Pace
200m Run - Slow Jog
---1 Minute Rest---
400m Run - Moderate-Fast Pace
200m Run - Slow Jog
400m Run - Moderate-Fast Pace
---1 Minute Rest---
200m Run - Fast
200m Run - Slow
200m Run - Fast
200m Run - Slow
200m Run Fast
200m Run - Slow
Competitor
EMOM 8
1st - 20sec Max Rep TTB + forearm plank with remaining time
2nd - 10 Abmat or GHD Sit-ups
Running warmup drills
High Knees
Butt Kicks
Karaoke
With a Running Clock:
800m Run - Moderate Pace
200m Run - Slow Jog
---1 Minute Rest---
400m Run - Moderate-Fast Pace
200m Run - Slow Jog
400m Run - Moderate-Fast Pace
---1 Minute Rest---
200m Run - Fast
200m Run - Slow
200m Run - Fast
200m Run - Slow
200m Run Fast
200m Run - Slow
Fitness
3 Rounds
30sec Plank
10 Banded Good Mornings
10 Box Step-ups
For time:
30 Knee Raises
40 single-arm dumbbell snatches (35/25)
50 dumbbell box step-overs (24/20)
40 single-arm dumbbell snatches
30 toes-to-bars
20 minute Time Cap
Competitor
3 Rounds
30sec Plank
10 Banded Good Mornings
10 Box Step-ups
For time:
30 toes-to-bars
40 single-arm dumbbell snatches (50/35)
50 dumbbell box step-overs (24/20)
40 single-arm dumbbell snatches
30 toes-to-bars
20 minute time cap
Home Workouts
Warm Up:
200m Run
-Then-
2 Rounds:
10 Russian KB Swings
10 Wall Balls
10 Box Jumps
WOD: “More Filthy 50”
For Time:
1 Mile Run
50 Box Jumps (24/20”)
50 Jumping Pull-ups
50 KB Swings (35/25#)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35#)
50 Back Extensions
50 Wall Balls (20/14#)
50 Burpees
50 Double Unders
2k Row
Fitness
2 Rounds
200m Run
30sec Plank Shoulder Taps
10 Banded Good Mornings
AMRAP 25
800m Run
16 Alt. Dumbbell Snatch (35/25)
10 Toes To Bar
5 Right Arm DB Thruster (35/25)
5 Left Arm DB Thruster (35/25)
Competitor
2 Rounds
200m Run
30sec Plank Shoulder Taps
10 Banded Good Mornings
AMRAP 25
800m Run
16 Alt. Dumbbell Snatch (35/25)
10 Toes To Bar
5 Right Arm DB Thruster (35/25)
5 Left Arm DB Thruster (35/25)
Fitness
Back Squat
For Time
10-20-30-40
3-6-9-12
12 minute Time Cap
Competitor
Back Squat
For Time
10-20-30-40
3-6-9-12
12 minute Time Cap
Fitness
8 minute Flow
8 Ring Rows
8 Kettlebell Swings
8 Push-ups
100m Run
5 Rounds for time
10 Pull-ups
10 Burpees to Target
50 Double Unders
12 minute Time Cap
Competitor
8 minute Flow
8 Ring Rows
8 Kettlebell Swings
8 Push-ups
100m Run
5 Rounds for time
10 Chest to bar Pull-ups
10 Burpees to Target
50 Double Unders
12 minute Time Cap