Fitness
2 Rounds
10 Runners Lunge Hip Circles/leg
10 Kang Squats
20sec Bottom Squat Hold
EMOM 10
AMRAP 8
12 Kettlebell Swings (55/35)
12/10 Calorie Row
12 Box Jumps (24/20)
Competitor
2 Rounds
10 Runners Lunge Hip Circles/leg
10 Kang Squats
20sec Bottom Squat Hold
EMOM 10
AMRAP 8
12 Kettlebell Swings (70/55)
12/10 Calorie Row
12 Box Jumps (30/24)
Fitness
2 Rounds
20 Air Squats
45sec Plank
4 Alternating Turkish Get Up
4 rounds for time of:
15 Ab-mat sit-ups
30 thrusters (65#/45#)
45 double-unders
Competitor
2 Rounds
20 Air Squats
45sec Plank
4 Alternating Turkish Get Up
4 rounds for time of:
15 GHD sit-ups
30 thrusters (65#/45#)
45 Double-unders
Home Workouts
Warm Up
400m Run
-Then-
10 Box Step Ups
10 Box Jumps
10 Russian KB Swings
WOD:
35 Minute AMRAP:
400m Run
-Then-
21-15-9:
Box Jumps (24/20”)
Kettlebell Swings (35/25#)
KB Front Rack Lunges (35/25#)
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
200m Run
10 Push-ups
10 Ring Rows
Partner WOD
50 Abmat Sit-ups
50 Bench Press (135/95)
800m Run Plate Carry (45/25)
50 Pull-ups
50 Overhead Plate Lunges
Competitor
2 Rounds
200m Run
10 Push-ups
10 Ring Rows
Partner WOD
50 GHD Sit-ups
50 Bench Press (135/95)
800m Run Plate Carry (45/25)
50 Pull-ups
50 Overhead Plate Lunges
Fitness
Front Squat
*Building from previous 2 weeks
4 Rounds of max rounds & reps
3 Minutes of Work, 1 Minute Rest
6 Dual Dumbbell Clean & Jerk (35/25)
12 Wall Balls (20/14)
6 Box Jumps (24/20)
Competitor
Front Squat
*Building from previous 2 weeks
4 Rounds of max rounds & reps
3 Minutes of Work, 1 Minute Rest
6 Dual Dumbbell Clean & Jerk (50/35)
12 Wall Balls (20/14)
6 Box Jumps (30/24)
Fitness
20 Muscle Snatch (empty bar)
20 Behind the neck snatch push press
20 Overhead squats
Establish a heavy for the day across 5 sets:
- High Hang Snatch + Hang Snatch + Snatch
AMRAP 7
Competitor
20 Muscle Snatch (empty bar)
20 Behind the neck snatch push press
20 Overhead squats
Establish a heavy for the day across 5 sets:
- High Hang Snatch + Hang Snatch + Snatch
For time:
Fitness
EMOM 9
1st - 10 Banded Good Mornings
2nd - 4 Inch Worms
3rd - 30sec plank
Deadlift
Competitor
EMOM 9
1st - 10 Banded Good Mornings
2nd - 4 Inch Worms
3rd - 30sec plank
Deadlift
Home Workouts
Warm Up:
2 rounds:
10 Air Squats
10 Ab Mat Sit-ups
10 Lunge with Trunk Twist
10 Inch Worm Push-ups
WOD: (with Partner)
50 Cal Assault Bike
50 Wall Balls (20/14#)
50 Ab-mat Situps
50 Box Jumps (24/20”)
50 Burpees
50 DB Thrusters (35/25#)
40 Cal Assault Bike
40 Wall Balls (20/14#)
40 Ab-mat Situps
40 Box Jumps (24/20”)
40 Burpees
40 DB Thrusters (35/25#)
30 Cal Assault Bike
30 Wall Balls (20/14#)
30 Ab-mat Situps
30 Box Jumps (24/20”)
30 Burpees
30 DB Thrusters (35/25#)
20 Cal Assault Bike
20 Wall Balls (20/14#)
20 Ab-mat Situps
20 Box Jumps (24/20”)
20 Burpees
20 DB Thrusters (35/25#)
10 Cal Assault Bike
10 Wall Balls (20/14#)
10 Ab-mat Situps
10 Box Jumps (24/20”)
10 Burpees
10 DB Thrusters (35/25#)
Fitness
Wall Ball Tic-Tac- Toe
3 Rounds For Time:
50 Double Unders
10/8 Cal Bike
Post WOD Swole Sesh:
A) Establish 5 Rep Max Bench Press
Followed by:
3 Rounds
1min Max Bench Press Reps @ 75% of 5RM
1min Rest
Competitor
Wall Ball Tic-Tac- Toe
3 Rounds For Time:
50 Double Unders
10/8 Cal Bike
Post WOD Swole Sesh:
A) Establish 5 Rep Max Bench Press
Followed by:
3 Rounds
1min Max Bench Press Reps @ 75% of 5RM
1min Rest
Fitness
EMOM 10
3 Back Squats
*Add weight each minute
4 Rounds For Time:
400 Meter Run
50 Air Squats
Competitor
EMOM 10
3 Back Squats
*Add weight each minute
4 Rounds For Time:
400 Meter Run
50 Air Squats
Home Workouts
Warm Up
500m Row
-then-
2 Rounds:
10 PVC Pass Throughs
10 PVC Kang Squats
5 Pushups
WOD
9 Minute AMRAP:
Max Calorie Row
2 Minute Rest
9 Minute AMRAP:
200m Run
100m KB Farmers Walk (55/35#)
2 Minute Rest
9 Minute AMRAP
40 Double Unders
30 Abmat Situps
20 Air Squats
10 Push-ups
2 Minute Rest
9 Minute AMRAP
1 Mile Run
Max Calories Assault bike until minute 9
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 12
1st - 8 Russian KBS
2nd - 15 Bar/Ring Kips
3rd - 10 Medball Cleans
20 Rounds for time:
2 Bar Muscle-ups
5 Kettlebell Swings (55/35)
10 Wallballs (20/14)
22 min Time Cap
Competitor
EMOM 12
1st - 8 Russian KBS
2nd - 15 Bar/Ring Kips
3rd - 10 Medball Cleans
20 Rounds for time:
2 Ring Muscle-ups
5 Kettlebell Swings (70/55)
10 Wallballs (20/14)
22 min Time Cap
Fitness
Runners Lunge
Bottom squat hold
Slow tempo air squats
30sec Plank Hold
Front Squat
*Building from last week
AMRAP 12
5 Right Arm DB Hang C&J (35/25)
5 Left Arm DB Hang C&J (35/25)
10 Handstand Push-ups
15 Pull-ups
Competitor
Runners Lunge
Bottom squat hold
Slow tempo air squats
30sec Plank Hold
Front Squat
*Building from last week
AMRAP 12
5 Right Arm DB Hang C&J (50/35)
5 Left Arm DB Hang C&J (50/35)
10 Handstand Push-ups
15 Chest to bar Pull-ups
Fitness
2 Rounds - 10 Inch Worms
Deadlift
6-6-5-5
3 Rounds for time of:
2 Sets
5 Power Cleans (105/70)
10 Back Squats (105/70)
10 Calorie Row
*2 Minute Rest after each 2 sets
Competitor
2 Rounds - 10 Inch Worms
Deadlift
6-6-5-5
3 Rounds for time of:
2 Sets
5 Power Cleans (155/105)
10 Back Squats (155/105)
10 Calorie Row
*2 Minute Rest after each 2 sets
Fitness
2 Rounds
5 Push-ups
100m Run
10 Air Squats
5 Kettlebell Swings
2 Rounds For Time:
5 Burpees
5 Calorie Row
5 Kettlebell Swings (55/35)
5 Burpees
100m Run
Post WOD Swole Sesh
4 Rounds not for time:
6-8 Dumbbell Bench Press @ 30X0
20 sec Max Push-ups
20 sec Hanging L-sit/Tuck
8-10 Reverse Grip Barbell Curl
Competitor
2 Rounds
5 Push-ups
100m Run
10 Air Squats
5 Kettlebell Swings
2 Rounds For Time:
5 Burpees
5 Calorie Bike
5 Kettlebell Swings (70/55)
5 Burpees
100m Run
Post WOD Swole Sesh
4 Rounds not for time:
6-8 Dumbbell Bench Press @ 30X0
20sec Max Push-ups
20sec Hanging L-sit/Tuck
8-10 Reverse Grip Barbell Curl
Home Workouts
Warm Up
2 Rounds:
200m Run
20 seconds Plank Shoulder Taps
10 Abmat Situps
10 Air Squats
WOD
For Time:
1 Mile Run
10 Handstand Push-ups
20 Walking Lunges
10 GHD Sit-ups
1200m Run
8 Handstand Push-ups
16 Walking Lunges
8 GHD Sit-ups
800m Run
6 Handstand Push-ups
12 Walking Lunges
6 GHD Sit-ups
400m Run
4 Handstand Push-ups
8 Walking Lunges
4 GHD Sit-ups
Fitness
100m Run
10 Jump Squats
30 Double Unders
10 Jump Squats
100m Run
EMOM 10
For time:
1200m Run
4min Rest
400m Run
2min Rest
1000m Run
4min Rest
400m Run
Competitor
100m Run
10 Jump Squats
30 Double Unders
10 Jump Squats
100m Run
EMOM 10
For time:
1600m Run
4min Rest
400m Run
2min Rest
1200m Run
4min Rest
400m Run
Fitness
200m Run
20 Walking Lunges
10 Push-ups
EMOM 10
1st - 10 Toes to bar
2nd - 25' Handstand Walk
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata push-ups
Tabata weighted walking lunges
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 25-lb. dumbbells
Women: 15-lb. dumbbell
Competitor
200m Run
20 Walking Lunges
10 Push-ups
EMOM 10
1st - 10 Toes to bar
2nd - 25' Handstand Walk
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 35-lb. dumbbells
Women: 25-lb. dumbbell
Home Workouts
Warm Up
3 Minutes on Assault Bike or Rower
-then-
2 Rounds:
10 PVC Pass Throughs
10 PVC Kang Squats
5 Burpees
WOD
12 Minute AMRAP:
Max Calorie Assault Bike
2 Minute Rest
12 Minute AMRAP:
200m Run
100m Reverse Sled Drag (135/90#)
2 Minute Rest
12 Minute AMRAP
15 Sandbag Clean and Jerk (Pick Load)
15 Sandbag Front Squat (Pick Load)
15 Over Sandbag Burpees
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
400m Run
20 Lunge walks
30sec Plank Hold
10 Ring Rows
Partner WOD - 2 Rounds for time:
50 Cal Row
50 Burpees
50 Pull-ups
50 Kettlebell Swings (55/35)
200m Run by each partner
*One partner works while the other partner is in a plank hold.
Competitor
400m Run
20 Lunge walks
30sec Plank Hold
10 Ring Rows
Partner WOD - 2 Rounds for time:
50 Cal Row
50 Burpees
50 Pull-ups
50 Kettlebell Swings (55/35)
200m Run by each partner
*One partner works while the other partner is in a plank hold.
Fitness
EMOM 9
1st - 8 Single arm DB push press each arm
2nd - 5 Kang Squats w/ empty barbell
3rd - 10 Alt. Reverse Lunge
"The Chief"
5 Rounds of 3 Minute AMRAP
3 Power cleans (135#/95#)
6 Push-ups
9 Squats
Rest 1 minute between 5 cycles.
Competitor
EMOM 9
1st - 8 Single arm DB push press each arm
2nd - 5 Kang Squats w/ empty barbell
3rd - 10 Alt. Reverse Lunge
"The Chief"
5 Rounds of 3 Minute AMRAP
3 Power cleans (135#/95#)
6 Push-ups
9 Squats
Rest 1 minute between 5 cycles.
Fitness
200m Run
10 Push-ups
15 abmat sit-ups
Then - Funnel Tag
2 Rounds For Time:
250m Row
200m Run
Post WOD Swole Sesh - 4 Rounds
8 Bench Press
6-8 Standing Arnold Press
20 GHD Sit-up
20 Second Machine Gun Curls
Competitor
200m Run
10 Push-ups
15 abmat sit-ups
Then - Funnel Tag
2 Rounds For Time:
250m Row
200m Run
Post WOD Swole Sesh - 4 Rounds
8 Bench Press
6-8 Standing Arnold Press
20 GHD Sit-up
20 Second Machine Gun Curls
Fitness
3 Rounds
10 alt. runners lunge
30 sec bottom squat hold
20 sec hollow hold
Front Squat
AMRAP 8
8 Power Snatches (75/55)
8 Overhead Squat (75/55)
8 Burpees
Competitor
3 Rounds
10 alt. runners lunge
30 sec bottom squat hold
20 sec hollow hold
Front Squat
AMRAP 8
8 Power Snatch (95/65)
8 Overhead Squat (95/65)
8 Burpees*
*Each burpee requires 3 push-ups before getting up
Home Workouts
Warm Up
400m Run
Then
10 PVC Pass Throughs
10 Med Ball Cleans
5 Burpees
5 Box Step Ups
WOD (With Partner)
3 Rounds for time:
400m Run (together)
40 Wall Balls (20/14#)
40 Burpees
40 Box Jumps (24/20”)
40 Burpees
40/30 Assault Bike or Row Calories*
*Partner 2 must hold plank while Partner 1 works on bike or rower
**One partner working at a time on everything but run
Fitness
EMOM 10
3 Snatches
*Build weight across
2 Rounds For Time:
800m Run
30' Bear Crawl
50 Wall Balls (20/14)
30' Bear Crawl
15 minite Time Cap
Competitor
EMOM 10
3 Snatches
*Build weight across
2 Rounds For Time:
800m Run
30' Handstand Walk
50 Wall Balls (20/14)
30' Handstand Walk
Fitness
3 Rounds
30sec Plank
5 Strict Pull-ups
5 Push-ups
10 Banded Good Mornings
Deadlift
3 rounds for time of:
10 dumbbell hang power snatches, left arm
5 bar muscle-ups (50#/35#)
10 dumbbell hang power snatches, right arm
5 bar muscle-ups
12 minute Time Cap
Competitor
3 Rounds
30sec Plank
5 Strict Pull-ups
5 Push-ups
10 Banded Good Mornings
Deadlift
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups (50#/35#)
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups
12 minute Time Cap
Home Workouts
Warm Up
2 Rounds:
250m Row
10 Abmat Situps
10 Air Squats
10 Russian KB Swings
WOD
30 Minute EMOM:
Minute 1: 15 KB Swings (35/25#)
Minute 2: 20 Abmat Situps
Minute 3: 15 Burpees
Minute 4: 45 Second Plank Hold
Minute 5: 25 Double Unders
Minute 6: Max Calorie 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
3 Rounds
200m Run
5 Slow Tempo Push-ups
5 Ring Rows or Strict Pull-ups
15sec bottom squat hold
For Time:
10 Ring Dips
20 Push-ups
30 Pull-ups
40 Air Squats
1 Mile Run
40 Air Squats
30 Pull-ups
20 Push-ups
10 Ring Dips
20 minute Time Cap
Competitor
3 Rounds
200m Run
5 Slow Tempo Push-ups
5 Ring Rows or Strict Pull-ups
15sec bottom squat hold
For Time:
5 Muscle-ups
20 Push-ups
30 Pull-ups
40 Air Squats
1 Mile Run
40 Air Squats
30 Pull-ups
20 Push-ups
5 Muscle-ups
20 minute Time Cap
Fitness
Strict Press
- Establish an 8 rep max across 4-5 sets.
4 Rounds - 2 minute on 2 minute off
8 Bench Press (115/75)
8 Goblet Squat
8 Burpees
Max Rep Double Unders in remaining time
Competitor
Strict Press
- Establish an 8 rep max across 4-5 sets.
4 Rounds - 2 minute on 2minute off
8 Bench Press (155/105)
8 Alternating Pistols
8 Burpees
Max Rep Double Unders in remaining time
Fitness
2 Rounds
250m Row
15 Barbell Good morning
20sec Handstand (Sub plank if needed)
Deadlift
3 Rounds for time
10 Deadlifts (135/95)
20 Box Jumps (24/20)
500m Row
11 minute Time Cap
Competitor
2 Rounds
250m Row
15 Barbell Good morning
20sec Handstand (Sub plank if needed)
Deadlift
3 Rounds for time
10 Deadlifts (205/145)
20 Box Jumps (24/20)
500m Row
11 minute Time Cap
Fitness
Open Gym from 10 am to 12 pm
Competitor
Open Gym from 10 am to 12 pm
Home Workouts
No Class today
Fitness
3 Rounds
30 Double Unders
30sec Plank
10 Alt Dumbbell Snatches
10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches (115#/75#)
Rest 2 minutes between rounds
Competitor
3 Rounds
30 Double Unders
30sec Plank
10 Alt Dumbbell Snatches
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches (155#/105#)
Rest 2 minutes between rounds
Fitness
200m Run
10 Air Squats
30sec Plank
200m Run
10 Jump Squats
30sec Hollow
200m Run
10 Jump Tuck Squats
15sec Left Arm Only Plank
15sec Right Arm Only Plank
AMRAP 20
5 chest-to-bar pull-ups
10 wall-ball shots (20#/14#)
15 kettlebell swings (50#/35#)
Competitor
200m Run
10 Air Squats
30sec Plank
200m Run
10 Jump Squats
30sec Hollow
200m Run
10 Jump Tuck Squats
15sec Left Arm Only Plank
15sec Right Arm Only Plank
AMRAP 20
5 chest-to-bar pull-ups
10 wall-ball shots (20#/14#)
15 kettlebell swings (50#/35#)
Home Workouts
Warm Up
2 Rounds:
200m Run
5 Burpees
10 Inch Worms
10 Air Squats
10 PVC Pass Throughs
WOD (With Partner)
35 Minute AMRAP:
400m Run (together)
50 Abmat Situps
40 Box Jumps (24/20”)
30 DB Thrusters (35/25#)
20 Burpees
10 Man Makers (35/25#)
*One partner working at a time after run
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