Fitness
3 Rounds:
200m Run
5 Inch Worms
30sec Plank
EMOM 12
1st - 5 Power Snatch
2nd - 100m Sprint
21-15-9 Reps
Dumbbell thrusters (35#/25#)
Toes-to-bars
10 min Time Cap
Competitor
3 Rounds:
200m Run
5 Inch Worms
30sec Plank
EMOM 12
1st - 5 Power Snatch
2nd - 100m Sprint
30-20-10 Reps
Dumbbell thrusters (35#/25#)
Toes-to-bars
10 min Time Cap
Fitness
- NO Yoga
- Open Gym from 10 am to 12 pm
Competitor
- NO Yoga
- Open Gym from 10 am to 12 pm
Fitness
2 Rounds
400m Run
30sec Rest
10 Burpees
30sec Rest
3 Wall Walks
60sec Rest
Teams of 3 - AMRAP 20
25 Kettlebell Swings (55/35)
25 Power Cleans (135/95)
25 Pull-ups
Assault bike for calories*
*One athlete at all times is on the bike generating calories. The other two athletes are working on the AMRAP with one athlete working at a time. Teams can switch out athletes at any time.
Competitor
2 Rounds
400m Run
30sec Rest
10 Burpees
30sec Rest
3 Wall Walks
60sec Rest
Teams of 3 - AMRAP 20
25 Kettlebell Swings (55/35)
25 Power Cleans (135/95)
25 Pull-ups
Assault bike for calories*
*One athlete at all times is on the bike generating calories. The other two athletes are working on the AMRAP with one athlete working at a time. Teams can switch out athletes at any time.
Fitness
5 Minutes on Bike or Rower
--then--
2 Rounds of:
10 Walking Lunges
10 Push-ups
10 Ring Rows
10 Air Squats
EMOM 16
1st - 3 Power Cleans + 2 Front Squats + 1 Jerk
2nd - 5 Ring Dip + 2 Burpees
Competitor
5 Minutes on Bike or Rower
--then--
2 Rounds of:
10 Walking Lunges
10 Push-ups
10 Ring Rows
10 Air Squats
EMOM 16
1st - 3 Power Cleans + 2 Front Squats + 1 Jerk
2nd - 5 Muscle-ups
Fitness
EMOM 6
1st - 8 Dumbbell Thrusters (Light)
2nd - 30sec plank
For Time:
Men use 20#/10'
Women use 14#/9'
Post WOD Swole Sesh
Close Grip Bench Press
8-7-6-5
3 Rounds
8 Seated Arnold Pres
8 Ring Push-ups; 20X1
8 Strict Ring Pull-ups
30-45sec Hollow Hold
Competitor
EMOM 6
1st - 8 Dumbbell Thrusters (Light)
2nd - 30sec plank
For Time:
Men use 20#/11'
Women use 14#/10'
Post WOD Swole Sesh
Close Grip Bench Press
8-7-6-5
3 Rounds
8 Seated Arnold Press
8 Ring Push-ups; 20X1
8 Strict Ring Pull-ups
30-45sec Hollow Hold
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 PVC Pass Throughs
10 Russian KB Swings
10 Med Ball Cleans
WOD: (with Partner)
1000m Row Buy-in*
2 Rounds:
50 Burpees
50 Wall Balls (20/14#)
50 KB Swings (55/35#)
50 Box Jumps (24/20”)
50 Abmat Sit-ups
200 Double Unders
1000m Row Cash-out*
*One partner rows while one partner holds a plank position. Partners must switch if plank is broken.
Fitness
200m walk with odd Object
- Pick something up and walk 200m with it. Anything. Box. Sandbag. Stool. One of the individual rack stands we have. Or fireman carry a friend.
For Time:
200m KB Farmers Carry (55/35)
200m Sled Drag (155/105)
200m Plate Pinch Walk (15/10)
200m Sandbag Walk
200m KB Farmers Carry (55/35)
Competitor
200m walk with odd Object
- Pick something up and walk 200m with it. Anything. Box. Sandbag. Stool. One of the individual rack stands we have. Or fireman carry a friend.
For Time:
200m KB Farmers Carry (70/55)
200m Sled Drag (155/105)
200m Plate Pinch Walk (25/15)
200m Sandbag Walk
200m KB Farmers Carry (70/55)
Fitness
EMOM 9
1st - 20 Double Unders
2nd - 0:30 sec Hollow Hold
3rd - 10 Russian KBS
AMRAP 30
100 Double Unders
20 Abmat Sit-ups
20 KB Single Front Rack Walking Lunge (35/25)
10 KB Snatches (35/25)
800m Run
Competitor
EMOM 9
1st - 20 Double Unders
2nd - 0:30 sec Hollow Hold
3rd - 10 Russian KBS
AMRAP 30
100 Double Unders
20 GHD Sit-ups
20 KB Single Arm Overhread Walking Lunge (55/35)
10 KB Snatches (55/35)
800m Run
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Air Squats
10 Inch Worm Push-ups
10 Bar Kips
WOD: “Half Murph”
1 Mile Run
50 Pull-ups
100 Push-ups
150 Air Squats
1 Mile Run
Fitness
Front Squat @ 00X0 Tempo
*Each set begins with athletes holding bar in front rack for 10 sec count before first rep. Barbell should be light and emphasis on speed of the squat, building slightly from last week. Think speed touch & go squats.
7 AMRAP
12 Cal Row
12 Push-ups
Competitor
Front Squat @ 00X0 Tempo
*Each set begins with athletes holding bar in front rack for 10 sec count before first rep. Barbell should be light and emphasis on speed of the squat, building slightly from last week. Think speed touch & go squats.
7 AMRAP
15 Cal Row
15 push-ups
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
EMOM 9
1st - 12 Russian Good Mornings
2nd - 8 Box Jump w/ Step Down
3rd - 0:30 sec Plank
Bring A Buddy Day - AVI WOD
- 12 Handstand Push ups
- 22 Box Jump (24"/20")
- 19 Toes-to-bars
- 84 Squats
- 400M Run
- 21 Deadlifts (185#/125#)
- 20 GHD Sit-ups
- 13 Pull-ups
In honor of Avishek "Avi" Sengupta who lost his life due to injuries sustained at the 2013 Mid Atlantic Tough Mudder. Avi was an avid rock climber, great friend, brother, son, and an incredible human being. He will be greatly missed by all. Born 12-22-1984, Died 4-21-2013
Competitor
EMOM 9
1st - 12 Russian Good Mornings
2nd - 8 Box Jump w/ Step Down
3rd - 0:30 sec Plank
Bring A Buddy Day - AVI WOD
- 12 Strict Handstand Push ups
- 22 Box Jumps (30"/24")
- 19 Toes to Bar
- 84 Pistols (Alternating-Total)
- 400M Run
- 21 Deadlifts (225#/155#)
- 20 GHD Sit ups
- 13 Muscle Ups
In honor of Avishek "Avi" Sengupta who lost his life due to injuries sustained at the 2013 Mid Atlantic Tough Mudder. Avi was an avid rock climber, great friend, brother, son, and an incredible human being. He will be greatly missed by all. Born 12-22-1984, Died 4-21-2013
Fitness
Work up to a heavy for the day of:
- 2 Power Cleans + 2 Push Jerks
3 Rounds - AMRAP 3
20/16 Calorie Row Buy In*
8 Thrusters (95/65)
8 Pull-ups
Rest 3 Minutes in between rounds
Competitor
Work up to a heavy for the day of:
- 2 Power Cleans + 2 Push Jerks
3 Rounds - AMRAP 3
20/16 Calorie Row Buy In*
8 Thrusters (95/65)
8 Chest to Bar Pull-ups
Rest 3 Minutes in between rounds
Fitness
EMOM 12
1st - 8 Burpees
2nd - 8 GHD Sit-ups
3rd - 8 Ring Dips
4th - 8 GHD Hip Extensions
AMRAP 20
5 Left Arm DB C&J (50#/35#)
5 Right Arm DB C&J
8 V-Ups
20 Wallballs (20#/14#)
Competitor
EMOM 12
1st - 8 Burpees
2nd - 8 GHD Sit-ups
3rd - 8 Ring Dips
4th - 8 GHD Hip Extensions
AMRAP 20
5 Left Arm DB C&J (50#/35#)
5 Right Arm DB C&J
8 V-Ups
20 Wallballs (20#/14#)
Home Workouts
Warm Up:
400m Run
-then-
2 Rounds:
10 Burpee Broad Jumps
10 Lunge with Trunk Twist
10 Lunge and Reach
10 PVC Pass Throughs
WOD: “Hel-Annie-Jackie”
“Helen”
3 Rounds:
400m Run
21 KB Swings (55/35#)
12 Pull-ups
2 Minute Rest
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups
2 Minute Rest
“Jackie”
1000m Row
50 Thrusters (45/35#)
30 Pull-ups
Fitness
3 Rounds
10 Scap Push-ups
10 Russian KBS
10 Jump Squats
For Time:
200m Run
10 Burpees
50 Double Unders
10 Burpees
200m Run
Post WOD Swole Sesh 4 Rounds:
6-8 Barbell Bent Over Row
2121 6-8 Strict C2B Pull-up
2121 30sec Hollow Rock
6 Single Arm Arnold Press/arm
Competitor
3 Rounds
10 Scap Push-ups
10 Russian KBS
10 Jump Squats
For Time:
200m Run
10 Burpees
50 Double Unders
10 Burpees
200m Run
Post WOD Swole Sesh 4 Rounds:
6-8 Barbell Bent Over Row
2121 6-8 Strict C2B Pull-up
2121 30sec Hollow Rock
6 Single Arm Arnold Press/arm
Fitness
Front Squat @ 00X0 Tempo
*Each set begins with athletes holding bar in front rack for 10 sec count before first rep. Barbell should be light and emphasis on speed of the squat, building slightly from last week. Think speed touch & go squats.
20 Rounds for time:
1 Squat Snatch (135/95)
2 Bar Muscle-ups
15 Minute time cap
Competitor
Front Squat @ 00X0 Tempo
*Each set begins with athletes holding bar in front rack for 10 sec count before first rep. Barbell should be light and emphasis on speed of the squat, building slightly from last week. Think speed touch & go squats.
20 Rounds for time:
1 Squat Snatch (155/105)
2 Ring Muscle-ups
15 Minute time cap
Home Workouts
Warm Up:
2 rounds:
250m Row
10 Russian KB Swings
10 Single Leg KB Deadlifts (5 each leg)
10 Inch-Worm Pushups
WOD:
30 Minute EMOM:
Min 1: 25 Double Unders
Min 2: 25 Abmat Sit-ups
Min 3: 15 KB Swings (55/35#)
Min 4: 50 Second Plank Hold
Min 5: Max Calorie Row
*Score is total calories rowed
Fitness
EMOM 10
1st - 50 Double Unders
2nd - 10 Toes To Bar
4 rounds for time of:
15 box jumps (30"/24")
Run 400 meters
Competitor
EMOM 10
1st - 50 Double Unders
2nd - 10 Toes To Bar
4 rounds for time of:
15 box jumps (36"/30")
Run 400 meters
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
Running Drills
For Time - Partner Workout
1 Mile Run
150 Wallballs (20/14)
100 Weighted Abmat Sit-ups (20#/14#)
50 Pull-ups
200M Recovery Run with Partner
Competitor
Running Drills
For Time - Partner Workout
1 Mile Run
150 Wallballs (20#/14#)
100 GHD Sit-ups
50 Pull-ups
200M Recovery Run with Partner
Fitness
EMOM 12
1st - Banded Good Morning
2nd - 0:30 sec Plank
3rd - 8 Ring Rows
4th - Waiters Walk
AMRAP 10
5 Deadlifts (225/155)
5 Handstand Push-ups
5 Strict Pull-ups
Competitor
EMOM 12
1st - Banded Good Morning
2nd - 0:30 sec Plank
3rd - 8 Ring Rows
4th - Waiters Walk
AMRAP 10
5 Deadlifts (315/155)
5 Strict Handstand Push-ups
5 Weighted Strict Pull-ups (25/15)
Fitness
EMOM 9
1st - 12 Russian KBS
2nd - 30sec Plank
3rd - 25 Double Unders
3 Rounds of:
AMRAP 3
200m Run
16 Alt. Dumbbell Snatches (50/35)
Max Rep Dual Dumbbell Hang Squat Cleans (50/35)
*3 minute rest between rounds
Competitor
EMOM 9
1st - 12 Russian KBS
2nd - 30sec Plank
3rd - 25 Double Unders
3 Rounds of:
AMRAP 3
200m Run
8 KB Snatch Left Hand (55/35)
8 KB Snatch Right Hand
Max Rep Dual KB Front Squat (55/35)
*3 minute rest between rounds
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 carioca
1 length power skip
1 length inch worm push-ups
WOD:
2 mile run
1 rope climb
100m sled pull (180/120)
1 rope climb
100m sprint
8 pull-ups
1 mile run
*perform with weighted vest if possible (20/14#)
Fitness
Front Squat @ 00X0 Tempo
*Each set begins with athletes holding bar in front rack for 10 sec count before first rep. Barbell should be light and emphasis on speed of the squat, not weight. Think speed touch & go squats.
3 Rounds for time:
15 Chest to bar Pull-ups
100 Double Unders
Competitor
Front Squat @ 00X0 Tempo
*Each set begins with athletes holding bar in front rack for 10 sec count before first rep. Barbell should be light and emphasis on speed of the squat, not weight. Think speed touch & go squats.
3 Rounds for time:
10 Muscle-up
100 Doulbe Unders
Fitness
3 Rounds:
5 Slow Push-ups
10 Jump Squats
5 Slow Ring Rows
For Time:
20 Burpees
20 Wallballs (20/14)
20/15 Calorie Row
Post WOD
4 Rounds not for time:
6-8 Strict Pull-ups @ 2121
8 Bent Over Row @ 31X1
30-45sec Hollow Hold
6-8 DB Bench Press @ 30X0
Competitor
3 Rounds:
5 Slow Push-ups
10 Jump Squats
5 Slow Ring Rows
For Time:
20 Burpees
20 Wallballs (20/14)
20/15 Calorie Bike
Post WOD
4 Rounds not for time:
6-8 Strict Pull-ups @ 2121
8 Bent Over Row @ 31X1
30-45sec Hollow Hold
6-8 DB Bench Press @ 30X0
Home Workouts
Warm Up:
4 minutes assault bike
10 Banded Good Morning Squats
10 Inchworm Push-ups to Upward Facing Dog
10 Lunge with Trunk Twists
WOD:
*21/16 Calorie Assault Bike Buy-in
21-15-9-15-21
Sandbag Clean and Jerk
Sandbag Front Squat
Over Sandbag Burpee
*21/16 Calorie Assault Bike After Each Round
Fitness
EMOM 9
1st - 20 second Handstand Hold
2nd - 20 Double Unders
3rd - 8 Toes To Bar
5 rounds for time of:
- Run 400 meters
- 15 thrusters (95#/65#)
20 Minute Time Cap
Competitor
EMOM 9
1st - 20 second Handstand Hold
2nd - 20 Double Unders
3rd - 8 Toes To Bar
5 rounds for time of:
- Run 400 meters
- 15 thrusters (95#/65#)
20 Minute Time Cap
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 Round not for time:
200m Run
10 Kettlebell Swings
10 Goblet Squats
For Time:
400m Run
15 Power Snatch (95/65)
400m Run
15 Overhead Squats (95/65)
800m Run
15 Clean & Jerk (95/65)
400m Run
15 Front Squats (95/65)
400m Run
Competitor
2 Round not for time:
200m Run
10 Kettlebell Swings
10 Goblet Squats
For Time:
400m Run
15 Power Snatch (135/95)
400m Run
15 Overhead Squats (135/95)
800m Run
15 Clean & Jerk (135/95)
400m Run
15 Front Squats (135/95)
400m Run
Fitness
Low Ring Muscle up Progressions
5 Rounds for time:
6 Muscle-ups
6 Handstand Push-ups
16 GHD Sit-ups
Competitor
Low Ring Muscle up Progressions
5 Rounds for time:
6 Strict Muscle-ups
6 Strict Handstand Push-ups
16 GHD Sit-ups
Fitness
Back Squat @ 00X0
27-21-15-9
Deadlift (135/95)
Wallball (20/14)
*Perform 50 Double Unders after each set
14 Minute Time Cap
Competitor
Back Squat @ 00X0
27-21-15-9
Deadlift (185/135)
Wallball (20/14)
*Perform 50 Double Unders after each set
14 Minute 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:
5 Rounds:
400m Run
20 Sandbag Squats
200m Sandbag Run
15 GHD Sit-ups
Fitness
EMOM 6
1st - 15 Russian KB Swings
2nd - 10 Push-ups
3rd - 10 Jump Squats
For Time:
500m Row
25 Power Cleans (95/65)
25 Bar Facing Burpees
4 Rounds not for time:
6-8 Close Grip Bench Press 30X0
Rest 60sec
45-60sec Ring Plank
Rest 60sec
6-8 Dumbbell Curl to Press
Rest 90sec
Competitor
EMOM 6
1st - 15 Russian KB Swings
2nd - 10 Push-ups
3rd - 10 Jump Squats
For Time:
500m Row
25 Power Cleans (135/95)
25 Bar Facing Burpees
4 Rounds not for time:
6-8 Close Grip Bench Press 30X0
Rest 60sec
45-60sec Ring Plank
Rest 60sec
6-8 Dumbbell Curl to Press
Rest 90sec
Fitness
Running Warm up Drills
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
Running Warm up Drills
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
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 carioca
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
3 Sets
8 Ring Rows
20 second Handstand Hold
8 Banded Good Mornings
30 second Plank Hold
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata Seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
Men: 75# presses and squats
Women: 55# presses and squats
Competitor
3 Sets
8 Ring Rows
20 second Handstand Hold
8 Banded Good Mornings
30 second Plank Hold
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata Seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
Men: 75# presses and squats
Women: 55# presses and squats
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