Fitness
Tuesday Sept 1st
Warm-up 3 rounds:
10 banded/pvc good mornings
20sec plank
10 straight leg row pulls
AMRAP 20
3 deadlifts (225/155)
17 burpees over bar
20 double unders
20/16 cal row
Competitor
Tuesday Sept 1st
Warm-up 3 rounds:
10 banded/pvc good mornings
20sec plank
10 straight leg row pulls
AMRAP 20
3 deadlifts (315/225)
17 burpees over bar
20 double unders
20/14 cal bike
Home Workouts
Tuesday Sept. 1st
1 round:
20 arm circles forward and backward
20 calf raises
5 burpees
30sec mountain climbers
5 inch worms
1min runners lunge each side
AMRAP 12
8 burpees
25 lateral hops/Double Unders
Post WOD Swole Sesh
5x8 three point row each arm
5x8 curls
5x8 push-ups
*3 second negative
Fitness
Monday Aug. 31st
Warm up - 3 rounds:
10 air squats @ 30X1 tempo
10 alt. front rack lunges (45/35)
10 strict press (45/35)
Strength - Push Press
5 x 5 @ 20X1 tempo
AMRAP 8
5 Thrusters (95/65)
10 abmat sit-ups
15 air squats
Competitor
Monday Aug. 31st
Warm up - 3 rounds:
10 air squats @ 30X1 tempo
10 alt. front rack lunges (45/35)
10 strict press (45/35)
Strength - Push Press
5 x 5 @ 20X1 tempo
AMRAP 8
5 Thrusters (115/75)
10 abmat sit-ups
15 air squats
Home Workouts
Monday Aug. 31st
Warm-up 3 rounds:
10 squat to stand stretch
30sec plank
5 inch worms with push-ups
10-9-8-7-6-5-4-3-2-1
Odd object clusters/Dual DB Clusters
*10 sit-ups after each round
Fitness
Saturday 8.29
Warm up - 3 Rounds
15 bodyweight good mornings
30 sec plank shoulder taps
5 push-ups
5 dumbbell push jerks each arm
200m row/400m bike
For time:
1,000m row/2K Bike
10 Dumbbell Push Jerk Each Arm (35/25)
800m Row/1600M Bike
10 Dumbbell Push Jerk Each Arm (35/25)
600m Row/1200M Bike
10 Dumbbell Push Jerk Each Arm (35/25)
400m Row/800M Bike
10 Dumbbell Push Jerk Each Arm (35/25)
200m Row/400M Bike
10 Dumbbell Push Jerk Each Arm (35/25)
Competitor
Saturday 8.29
Warm up - 3 Rounds
15 bodyweight good mornings
30 sec plank shoulder taps
5 push-ups
5 dumbbell push jerks each arm
200m row/400m bike
For time:
1,000m row/2K Bike
10 Dumbbell Push Jerk Each Arm (50/35)
800m Row/1600M Bike
10 Dumbbell Push Jerk Each Arm (50/35)
600m Row/1200M Bike
10 Dumbbell Push Jerk Each Arm (50/35)
400m Row/800M Bike
10 Dumbbell Push Jerk Each Arm (50/35)
200m Row/400M Bike
10 Dumbbell Push Jerk Each Arm (50/35)
Home Workouts
Saturday 8.29
Warm up - 3 Rounds
15 calf raises
10 plank walk ups
10 jump squats
AMRAP 14
30 mountain climbers
10 sit-ups
10 push-ups
10 burpees
Fitness
Bright Spot Friday 8.28 PLUS Podium Day!
Warm-up 7 min flow
10 alt cossack squats
10 banded pull aparts/PVC Pass Through
10 barbell press
30sec plank shoulder taps
Strength - Front Squat (Shout out if hit a new weight!)
Establish a 5 rep max from the floor
AMRAP 9
2,4,6,8,10...
Squat clean (135/95)
*10 abmat sit-ups after each round
Competitor
Bright Spot Friday 8.28 PLUS Podium Day!
Warm-up 7 min flow
10 alt cossack squats
10 banded pull aparts/PVC Pass Through
10 barbell press
30sec plank shoulder taps
Strength - Front Squat (Shout out if hit a new weight!)
Establish a 5 rep max from the floor
AMRAP 9
2,4,6,8,10...
Squat clean (135/95)
*10 abmat sit-ups after each round
Home Workouts
Friday 8.28
Warm Up - 3 rounds:
15 calf raises
10 alt. rev lunges
5 inch worms with push-ups
5 squat jumps
“Macho Taco” - 5 Rounds x AMRAP 3:
60 lateral hops OR Double Unders
20 Jumping Lunges
Max Rounds of odd object/DB “Macho Man” (50/35)
Rest 1 Minute Between Rounds
** 1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead
Fitness
Thursday 8.27
Warm Up
3 rounds with empty bar
high pull
muscle snatch
snatch balance
hang snatch
Strength - EMOM 10
1 snatch
*build to a heavy
5 rounds for time:
20 alt. dumbbell snatch (35/25)
16 alt db overhead reverse lunge
14 burpees
1 minute rest
Competitor
Thursday 8.27
Warm Up
3 rounds with empty bar
high pull
muscle snatch
snatch balance
hang snatch
Strength - EMOM 10
1 snatch
*build to a heavy
5 rounds for time:
20 alt. dumbbell snatch (50/35)
16 alt db overhead reverse lunge
14 burpees
1 minute rest
Home Workouts
Thursday 8.27
Warm-up
50m Butt Kicks
50m High Knees
40 Arm Circles (20 forward, 20 backward)
15 KB Swings
15 Burpees
Then, 1:00 Calf Stretch per side
3 rounds for time
400m DB/KB/Odd object run
30 Odd object ground to overhead OR Alt. DB Snatch OR KB Swings
Post WOD Swole Sesh
5x8 strict press
5x8 floor press
5x8 high pull
5x8 push-ups
*All done with 3sec negative
Fitness
Tuesday 8.25
Warm up - 3 rounds
10 bar or ring swings
30sec hollow
10 push-ups
Every 90 sec for 5 rounds
4 MU or 8 pull-ups
8 toes to bar/ring
Tuesday 8.25
AMRAP 10
14 Single Arm DB Thrusters (50/35)
10 burpees over dumbbell
Competitor
Tuesday 8.25
Warm up - 3 rounds
10 bar or ring swings
30sec hollow
10 push-ups
Every 90 sec for 5 rounds
4 MU or 8 pull-ups
8 toes to bar/ring
Tuesday 8.25
AMRAP 10
14 Single Arm DB Thrusters (50/35)
10 burpees over dumbbell
Home Workouts
Tuesday 8.25
Warm-up
Start with Foam roll hamstring, quads and calves
Then 2 rounds
20 calf raises
200m run
20sec plank
2 rounds for time:
400m run
1:1 rest
600m run
1:1 rest
800m run
1:1 rest
Fitness
Wednesday 8.26
Warm- up 3 rounds
10 arm circles front and back
20 mountain climbers
10 db good mornings
30sec plank
For time:
800m Run
20 power snatches (75/55)
20 overhead squats (75/55)
500m Row/1K Bike
20 power cleans (75/55)
20 front squats (75/55)
Competitor
Wednesday 8.26
Warm- up 3 rounds
10 arm circles front and back
20 mountain climbers
10 db good mornings
30sec plank
For time:
800m Run
20 power snatches (95/65)
20 overhead squats (95/65)
500m Row/1K Bike
20 power cleans (95/65)
20 front squats (95/65)
Home Workouts
Wednesday 8.26
Warm Up
:30 Handstand Hold
Run 400m
:60 Squat Hold
Run 200m
5 HSPU Negatives or 10 push-ups
20 Air Squats
Then, Couch Stretch 2:00/side
AMRAP 15
10 DB/odd object rev. lunge + rev. lunge + squat
12 HSPU/push-ups
40 Double Unders/Lateral hops
Post WOD Strength Sesh
5x8 weighted squats*
5x8 floor hamstring curls*
5x8 alt. jump lunge + 2 air squats
5x8 glute bridge
*All done with 3sec negative
Fitness
Warm up - 3 Rounds
15 Empty Barbell Deadlifts
30 Second Bottom Squat Hold
10 Air Squats
10 Calorie Row
15 Minute AMRAP
15 Deadlifts (185/125)
30/23 Cal Row
45 Air Squats
Competitor
Warm up - 3 Rounds
15 Empty Barbell Deadlifts
30 Second Bottom Squat Hold
10 Air Squats
10 Calorie Row
15 Minute AMRAP
15 Deadlifts (225/155)
30/23 Cal Row
45 Air Squats
Home Workouts
For time:
3 rounds
20 burpees
20 push-ups
Directly into...
3 rounds
14 alt. pistols
20 air squat
Fitness
5 rounds for quality:
30 russian twists
1min side plank each side
20 db side bends each side
30sec hollow flutter kick
30sec hollow
Competitor
5 rounds for quality:
30 russian twists
1min side plank each side
20 db side bends each side
30sec hollow flutter kick
30sec hollow
Home Workouts
5 rounds for quality:
30 russian twists
1min side plank each side
20 db side bends each side
30sec hollow flutter kick
30sec hollow
Fitness
3 rounds
100m run
10 push-ups
10 air squats
For time:
400m run
20 push-ups
20 air squats
800m run
30 push-ups
30 air squats
1 mile run
40 push-ups
40 air squats
Competitor
3 rounds
100m run
10 push-ups
10 air squats
For time:
400m run
20 push-ups
20 air squats
800m run
30 push-ups
30 air squats
1 mile run
40 push-ups
40 air squats
Home Workouts
AMRAP 12
30sec plank
30sec wall sit
10 push-ups
15 sit-ups
20 air squats
Fitness
3 rounds
10 arm circles front and back
20 mountain climbers
10 db good mornings
30sec plank
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
Competitor
3 rounds
10 arm circles front and back
20 mountain climbers
10 db good mornings
30sec plank
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
Home Workouts
4 rounds
AMRAP 5
100m run
7 burpees
--2min rest--
*If you complete 5 rounds in under 5 minutes, perform max rep kettlebell swings or alt. db snatch in remaining time.
Fitness
3 rounds
10 bar or ring swings
30sec hollow
10 push-ups
Every 90sec for 5 rounds
3 strict MU or 5 strict pull-ups
8 toes to bar/ring
AMRAP 11
10 thrusters (95/65)
5 burpee pull-ups
200m run
Competitor
3 rounds
10 bar or ring swings
30sec hollow
10 push-ups
Every 90sec for 5 rounds
3 strict MU or 5 strict pull-ups
8 toes to bar/ring
AMRAP 11
10 thrusters (95/65)
5 muscle-ups
200m run
Home Workouts
40-30-20-10
jump squats
dumbbell lunge
single arm db push press
*begin each round with a 400m run
Fitness
3 rounds
15 empty bar deadlifts
60 ft. bear crawl
5 box jumps
200m row
10 rounds for time:
4 deadlifts (255/175)
10 box jump over (24/20)
500m row
2min rest
Competitor
3 rounds
15 empty bar deadlifts
60 ft. bear crawl
5 box jumps
200m row
10 rounds for time:
4 deadlifts (315/225)
10 box jump over (30/24)
500m row
2min rest
Home Workouts
Every 4 minutes for 5 rounds complete:
200m run
10 burpees
10 air squats
10 odd object ground to overhead
Fitness
7min flow
10 alt cossack squats
10 banded pull aparts
10 barbell press
30sec plank shouler taps
Front Squat:
5 x 5 @ 90% of 5 rep max
AMRAP 9
5 power clean (115/75)
5 front squat (115/75)
5 shoulder to overhead (115/75)
10 toes to bar
Competitor
7min flow
10 alt cossack squats
10 banded pull aparts
10 barbell press
30sec plank shouler taps
Front Squat:
5 x 5 @ 90% of 5 rep max
AMRAP 9
5 power clean (155/105)
5 front squat (155/105)
5 shoulder to overhead (155/105)
10 toes to bar
Home Workouts
5 rounds for time:
20 bent over db rows
30 double unders
10 single kb/db thrusters
30 double unders
Fitness
3 rounds with empty bar
high pull
muscle snatch
snatch balance
hang snatch
EMOM 10
2 snatch
*build to a heavy
4 rounds for time:
8 snatch (95,105,115,135/65,70,75,95)
12 bar facing burpees
16 pull-ups
Competitor
3 rounds with empty bar
high pull
muscle snatch
snatch balance
hang snatch
EMOM 10
2 snatch
*build to a heavy
4 rounds for time:
8 snatch (95,135,155,185/65,95,105,125)
12 bar facing burpees
16 chest to bar pull-ups
Home Workouts
3 rounds for time:
10 strict pull-ups
20 push-ups
30 sit-ups
40 alt. jump lunges
30 sit-ups
20 push-ups
10 strict pull-ups
3min rest
Fitness
Tabata
sit-up
plank
superman hold
seal walk
Competitor
Tabata
sit-up
plank
superman hold
seal walk
Home Workouts
Tabata
sit-up
plank
superman hold
seal walk
Fitness
EMOM 10
1st - 10 jump squats
2nd - 30 mountain climbers
4 rounds for time
400m run
50 air squats
Competitor
EMOM 10
1st - 10 jump squats
2nd - 30 mountain climbers
4 rounds for time
400m run
50 air squats
Home Workouts
AMRAP 11
10 goblet squats
5 burpees
10 v-ups
5 burpees
Fitness
7min flow
10 alt cossack squats
10 banded pull aparts
10 barbell press
30sec plank shouler taps
Front Squat:
5 x 5 @ 86% of 5 rep max
AMRAP 9
clean & jerk (115/75)
pull-ups
*100m run after each round
Competitor
7min flow
10 alt cossack squats
10 banded pull aparts
10 barbell press
30sec plank shouler taps
Front Squat:
5 x 5 @ 86% of 5 rep max
AMRAP 9
clean & jerk (155/105)
pull-ups
*100m run after each round
Home Workouts
For time:
45 wallballs
30 alt. goblet lunges
15 devils press/swing
100 air squats
15 devils press/swing
30 alt. goblet lunges
45 wallballs
Fitness
3 rounds with empty bar
high pull
muscle snatch
snatch balance
hang snatch
EMOM 10
1 snatch + 1 overhead squat
*build to a heavy
4 rounds for time:
9 hang power snatch (95/65)
12 toes to bar
15 box jump over (24/20)
Competitor
3 rounds with empty bar
high pull
muscle snatch
snatch balance
hang snatch
EMOM 10
1 snatch + 1 overhead squat
*build to a heavy
4 rounds for time:
9 hang power snatch (135/95)
12 toes to bar
15 box jump over (30/24)
Home Workouts
5 rounds for time
200m run
20 alt. overhead lunges
20 burpees over dumbbell
Fitness
3 rounds
10 arm circles front and back
20 mountain climbers
10 air squats
30sec bottom squat hold
2 rounds for time:
30 alt. single db devils press (35/25)
40 single db squats
100 double unders
Competitor
3 rounds
10 arm circles front and back
20 mountain climbers
10 air squats
30sec bottom squat hold
2 rounds for time:
30 alt. single db devils press (50/35)
40 single db overhead squats
100 double unders
Home Workouts
AMRAP 15:
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (1) Rep to Odd Object Movements Per Round
Fitness
3 rounds
10 bar or ring swings
30sec hollow
10 push-ups
Every 90sec for 5 rounds
6 bar MU or 4 ring MU
8 toes to bar/ring
21-15-9-6 3
Cluster (95/65)
Calorie row
Competitor
3 rounds
10 bar or ring swings
30sec hollow
10 push-ups
Every 90sec for 5 rounds
6 bar MU or 4 ring MU
8 toes to bar/ring
21-15-9-6 3
Cluster (135/95)
Calorie row
Home Workouts
AMRAP 4
27 dumbbell hang cleans/kbs
27 burpees
27 air squats
--4min rest--
21 dumbbell hang cleans/kbs
21 burpees
21 air squats
--4min rest--
15 dumbbell hang cleans/kbs
15 burpees
15 air squats
Fitness
3 rounds
15 empty bar deadlifts
60 ft. bear crawl
5 box jumps
100m run
5 rounds for time:
12 deadlifts (135,155,185,205,225/95,105,125,135,155)
10 burpee box jump over
200m run
2min rest
Competitor
3 rounds
15 empty bar deadlifts
60 ft. bear crawl
5 box jumps
100m run
5 rounds for time:
12 deadlifts (155,185,225,255,275/105,125,155,175,195)
10 burpee box jump over (24/20)
200m run
2min rest
Home Workouts
For time:
30 alt. single arm devils press
40 goblet squats
50 alt. reverse lunges
100 double unders
50 alt. reverse lunges
40 goblet squats
30 alt. single arm devils press
Fitness
3 Rounds, Not for Time:
50 4-Count Weighted Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups
*Using Dumbbell or Odd-Object
Competitor
3 Rounds, Not for Time:
50 4-Count Weighted Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups
*Using Dumbbell or Odd-Object
Home Workouts
3 Rounds, Not for Time:
50 4-Count Weighted Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups
*Using Dumbbell or Odd-Object
Fitness
3 rounds
10 arm circles front and back
10 db good mornings
1min bottom squat hold
For time:
30 alt. db snatch (35/25)
30/24 cal row
30 alt. db clean & jerk
30/24 cal row
30 alt. db hang cluster
30/24 cal row
Competitor
3 rounds
10 arm circles front and back
10 db good mornings
1min bottom squat hold
For time:
30 alt. db snatch (50/35)
30/24 cal row
30 alt. db clean & jerk
30/24 cal row
30 alt. db hang cluster
30/24 cal row
Home Workouts
5 rounds for time:
10 alt. one arm burpees
20 alt. db snatch
30 db squat
40 double unders
Fitness
3 rounds
10 bar or ring swings
30sec hollow
10 push-ups
EMOM 10
1st - 6 bar MU or 4 ring MU
2nd - 40sec hollow hold
4 rounds for time:
21 thrusters (75/55)
400m run
15 thrusters (95/65)
400m run
9 thrusters (115/75)
400m run
Competitor
3 rounds
10 bar or ring swings
30sec hollow
10 push-ups
EMOM 10
1st - 6 bar MU or 4 ring MU
2nd - 40sec hollow hold
4 rounds for time:
21 thrusters (95/65)
400m run
15 thrusters (115/75)
400m run
9 thrusters (135/95)
400m run
Home Workouts
For Time:
20 Strict Pull-Ups or Bent over rows
400m Run
40 Double Dumbbell Power Cleans
800m Run
40 Double Dumbbell Push Jerks
400m Run
20 Strict Pull-Ups or bent over rows
Fitness
3 rounds
15 empty bar deadlifts
60 ft. bear crawl
5 cal row
5 rounds for time:
5 deadlifts (225/195)
10 burpee over barbell
30/21 cal row
2min rest
Competitor
3 rounds
15 empty bar deadlifts
60 ft. bear crawl
5 cal row
5 rounds for time:
5 deadlifts (275/195)
10 burpee over barbell
30/21 cal row
2min rest
Home Workouts
5 rounds for time:
200m run
10 jump squats
10 alt. jump lunges each leg
10 burpees
2min rest
Fitness
7min flow
10 alt cossack squats
10 banded pull aparts
10 barbell press
30sec plank shouler taps
Front Squat:
5 x 5 @ 82% of 5 rep max
AMRAP 9
9 clean & jerk (135/95)
15 pull-ups
21 double unders
Competitor
7min flow
10 alt cossack squats
10 banded pull aparts
10 barbell press
30sec plank shouler taps
Front Squat:
5 x 5 @ 82% of 5 rep max
AMRAP 9
9 clean & jerk (135/95)
15 pull-ups
21 double unders
Home Workouts
“Trust Fall”
AMRAP 20:
40 Air Squats
20 Pushups
10 Reverse Burpees
*Every 2:00, starting on the 0: 40 Double-Unders
Fitness
3 rounds with empty bar
high pull
muscle snatch
snatch balance
hang snatch
EMOM 10
1 hang snatch + 1 snatch + 1 overhead squat
*build to a heavy
4 rounds for time:
10 snatch (95/65)
30 air squats
50 double unders
Competitor
3 rounds with empty bar
high pull
muscle snatch
snatch balance
hang snatch
EMOM 10
1 hang snatch + 1 snatch + 1 overhead squat
*build to a heavy
4 rounds for time:
10 snatch (135/95)
30 air squats
50 double unders
Home Workouts
AMRAP 6
200m run
25 V-ups
--2min rest--
AMRAP 5
150m run
20 v-ups
--2min rest--
AMRAP 4
100m run
15 v-ups
Fitness
3 rounds
30sec plank
5 push-ups
30 ft duck walk
4 alt. lunge and reach
4 rounds for time:
200m run
10 plate devils press (45/35)
20 plate squats
26 plate overhead alternating lunge
Competitor
3 rounds
30sec plank
5 push-ups
30 ft duck walk
4 alt. lunge and reach
4 rounds for time:
200m run
10 plate devils press (45/35)
20 plate squats
26 plate overhead alternating lunge
Home Workouts
Support Your Local Box WOD 3
FOR TIME:
50 Dumbbell Deadlifts
50 AbMat Sit-Ups
50 Box Step-Ups
50 Single-Arm Dumbbell Thrusters
? 35-lb. DBs, 20-in. box
? 50-lb. DBs, 24-in. box
Fitness
“Kevlar”
AMRAP 15:
3 Front Plank Pushups
3 Strict Pull-Ups
3 Turkish Sit-Ups
3 Weighted Glute Bridges
6’s, 9’s, 12’s…
*Sub strict pull-ups for Odd-Object Rows if no equipment
Competitor
“Kevlar”
AMRAP 15:
3 Front Plank Pushups
3 Strict Pull-Ups
3 Turkish Sit-Ups
3 Weighted Glute Bridges
6’s, 9’s, 12’s…
*Sub strict pull-ups for Odd-Object Rows if no equipment
Home Workouts
“Kevlar”
AMRAP 15:
3 Front Plank Pushups
3 Strict Pull-Ups
3 Turkish Sit-Ups
3 Weighted Glute Bridges
6’s, 9’s, 12’s…
*Sub strict pull-ups for Odd-Object Rows if no equipment
Fitness
3 rounds:
10 air squats
10 medball deadlifts
10 hollow rocks
200m run
AMRAP 20
20 medball squat cleans (20/14)
20 medball sit-ups
20 medball alt. overhead lunges
400m medball run
Competitor
3 rounds:
10 air squats
10 medball deadlifts
10 hollow rocks
200m run
AMRAP 20
20 medball squat cleans (20/14)
20 medball sit-ups
20 medball alt. overhead lunges
400m medball run
Home Workouts
“Kalsnew”
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB