Fitness
Saturday, Sept. 19th - Talk Like A Pirate Day....Arrgghhhh
Warm up - 3 rounds:
30sec plank
30sec bottom squat hold
8 bent over rows each arm
ARMAP 20:
20 burpee box jump overs (24/20)
30 alt. dumbbell snatch (35/25)
40 air squats
50 abmat sit-ups
Competitor
Saturday, Sept. 19th - Talk Like A Pirate Day....Arrgghhhh
Warm up - 3 rounds:
30sec plank
30sec bottom squat hold
8 bent over rows each arm
ARMAP 20:
20 burpee box jump overs (24/20)
30 alt. dumbbell snatch (50/35)
40 air squats
50 abmat sit-ups
Home Workouts
Saturday, Sept. 19th - Talk Like A Pirate Day....Arrgghhhh
Warm up - 3 rounds
8 split squats each leg
5 inch worms with push-ups
30sec hollow hold
AMRAP 10
10 double jump lunge + squat
10 burpees
10 v-ups
Fitness
Friday Sept. 18th
Warm up - 3 rounds:
5 inchworms
10 air squats
100m row
3 burpees
For time:
50 medball squat clean (20#/14#)
1,000m row
800m run
Competitor
Friday Sept. 18th
Warm up - 3 rounds:
5 inchworms
10 air squats
100m row
3 burpees
For time:
50 medball squat clean (20#/14#)
1,000m row
800m run
Home Workouts
Friday, Sept. 18th
Warm up - 3 rounds
5 slow tempo deadlifts
30sec plank shoulder taps
10 calf raises
20 jumping jacks
AMRAP 20
20 odd object/single DB deadlifts
20 odd object/single DB shoulder to overhead
400m run
Fitness
Thursday Sept. 17th
Warm up - 2 rounds:
5 strict high pulls
5 strict high hang muscle clean
5 front squats
5 tall cleans
Strength - EMOM 10
1 hang snatch
*Building to a heavy for the day
AMRAP 8
8 abmat sit-ups
8 alt. dumbbell snatch (50/35)
Competitor
Thursday Sept. 17th
Warm up - 2 rounds:
5 strict high pulls
5 strict high hang muscle clean
5 front squats
5 tall cleans
Strength - EMOM 10
1 hang snatch
*Building to a heavy for the day
AMRAP 8
8 v-ups
8 alt. dumbbell snatch (70/50)
Home Workouts
Thursday Sept. 17th
Warm up - 3 rounds
8 split squats each leg
8 weighted good mornings
8 up-downs
5 slow tempo push-ups
3 Rounds For Time:
40 Odd Object/Single DB Step-Back Lunges
30 Odd Object/Single DB ground to overhead
20 Burpees
*On the Minute: 20 Double Unders/30 Lateral Hops/40 Single Unders
Fitness
Wednesday Sept. 16th
Warm up - 3 rounds:
8 split squats each leg
20sec hollow hold
8 bent over db rows
4 rounds for time:
8 burpee box step-over (24/20)
10 dual db shoulder to overhead (35/25)
8 alternating db plank rows
Competitor
Wednesday Sept. 16th
Warm up - 3 rounds:
8 split squats each leg
20sec hollow hold
8 bent over db rows
4 rounds for time:
8 dual db burpee box step-over (50/35) (24/20)
10 dual db shoulder to overhead (50/35)
8 alternating db plank rows
Home Workouts
Wednesday, Sept. 16th
3 rounds
10 arm circles front and back
10 arm hugs
10 calf raises
10 alt. cossack squats
AMRAP 12
15 bent over rows (odd object/DB)
20 odd object/DB squats
25 over and back odd object/DB hops
Fitness
Tuesday Sept. 15th
Warm up - 2 Rounds
10 empty bar good mornings 10 alt. reverse lunge 20sec plank Strength - Deadlift 6 x 3 @ 80-85% |20X1 tempo
AMRAP 12
25/20 cal row
15 abmat sit-ups
10 front squats (95/65)
Competitor
Tuesday Sept. 15th
Warm up - 2 Rounds
10 empty bar good mornings 10 alt. reverse lunge 20sec plank Strength - Deadlift 6 x 3 @ 80-85% |20X1 tempo
AMRAP 12
20/14 cal bike
15 abmat sit-ups
10 front squats (135/95)
Home Workouts
Tuesday Sept. 15th
Warm up 3 rounds 5 inch worms with push-up 30sec plank 10 calf raises 20 jumping jacks
3 rounds for time 20 push-ups 30 sit-ups 800m run
Fitness
Monday Sept. 14th
Warm up 3 rounds:
15sec single arm plank each arm
10 bent over barbell rows
10 push-ups
Strength - EMOM 8
Odd - 2 power clean + 1 jerk
Even - 5 burpees over barbell
4 rounds for time:
10 burpee over barbell
10 push press (95/65)
100 double unders
Competitor
Monday Sept. 14th
Warm up 3 rounds:
15sec single arm plank each arm
10 bent over barbell rows
10 push-ups
Strength - EMOM 8
Odd - 2 power clean + 1 jerk
Even - 5 burpees over barbell
4 rounds for time:
10 burpee over barbell
10 push press (95/65)
100 double unders
Home Workouts
Monday Sept. 14th
3 rounds
15 calf raises
15sec right side plank
15sec forearm plank
15sec left side plank
20sec bottom squat hold
8 air squats
“Five Below”
AMRAP 5
Buy-In: 100 lateral hops/Double Unders Into
Max Rounds:
6 Burpees/6 Lateral DB Burpees
12 air squats/12 DB Front Squats
Rest 5 Minutes
AMRAP 5
Buy-In: 100 lateral hops/Double Unders Into
Max Rounds:
6 Burpees/6 Lateral DB Burpees
12 odd object squats/9 DB Thrusters
Rest 5 Minutes
AMRAP 5
Buy-In: 100 lateral hops/Double Unders Into
Max Rounds:
6 Burpees/6 Lateral DB Burpees
12 odd object thrusters/6 DB Clusters
Fitness
Saturday, Sept. 12th
Warm Up 2 rounds
200m row
10 alt. reverse lunges
30 sec bottom squat hold
10 air squats
4 rounds for time:
500m Row/1K Bike/400M Run
10 medball overhead jump lunge (20/14)
25 medball squat cleans (20/14)
10 medball overhead jump lunge (20/14)
Competitor
Saturday, Sept. 12th
Warm Up 2 rounds
200m row
10 alt. reverse lunges
30 sec bottom squat hold
10 air squats
4 rounds for time:
500m Row/1K Bike/400M Run
10 medball overhead jump lunge (20/14)
25 medball squat cleans (20/14)
10 medball overhead jump lunge (20/14)
Home Workouts
Saturday, Sept. 12th
Warm up - 3 rounds
1min pec stretch
30sec triceps stretch each arm
30sec plank shoulder taps
5 inch worms
AMRAP 2 x 6 rounds
15 burpees
max rep alt. db snatch or odd object ground to overhead
2 min rest
Fitness
Friday, Sept 11th
Warm Up - 3 Rounds
5 inchworm to push-ups
10 dumbbell good mornings
30sec bottom squat hold
10 air squats
5 jump squats
9/11 Memorial WOD
2 Rounds - AMRAP 9
11 Burpees
20 Alternating Dumbbell Snatch (35/25)
01 Squat Clean (185/125)
--2 Minute Rest between Rounds--
Competitor
Friday, Sept 11th
Warm Up - 3 Rounds
5 inchworm to push-ups
10 dumbbell good mornings
30sec bottom squat hold
10 air squats
5 jump squats
9/11 Memorial WOD
2 Rounds - AMRAP 9
11 Burpees
20 Alternating Dumbbell Snatch (50/35)
01 Squat Clean (225/155)
--2 Minute Rest between Rounds--
Home Workouts
Friday, Sept. 11th
Warm- up 2 rounds
20 calf raises
5 inch worms with push-ups
10 alt. cossack squats
200m run
For Time
60 DB/Odd Object Thrusters
60 DB/Odd Object Hop Overs
40 Handstand push ups/Seated DB-Odd object Press
40 alt. pistols
800M run
Body Armor
Accumulate 3 Minutes in a Weighted Hollow Hold
** Every Break: 30 Second superman Hold
Fitness
Thursday Sept. 10th
Warm Up - 3 rounds
10 bent over rows (45/35)
10 v-ups
250m row
4 rounds for time
500m row/1K bike
15 bent over rows (95/65)
Competitor
Thursday Sept. 10th
Warm Up - 3 rounds
10 bent over rows (45/35)
10 v-ups
250m row
4 rounds for time
500m row/1K Bike
15 bent over rows (135/95)
Home Workouts
Thursday Sept. 10th
Warm Up - 3 rounds
10 squat to stand stretch
30sec wall pec stretch each side
30sec bottom squat hold
”CEO” - 5 Rounds: AMRAP 3
3 Double Dumbbell Power Snatches OR Odd Object ground to overhead
6 Push-ups
9 Air Squats
10 air squats
Body Armor - 4 Rounds:
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Rest
Fitness
Wednesday Sept. 9th
Warm up 2 rounds:
5 high pulls
5 hang muscle clean
5 front squat
5 power cleans
Strength - EMOM 8:
2 hang snatch + snatch
AMRAP 8
8 push-ups
8 kettlebell swings (55/35)
10 kb goblet lunge (55/35)
Competitor
Wednesday Sept. 9th
Warm up 2 rounds:
5 high pulls
5 hang muscle clean
5 front squat
5 power cleans
Strength - EMOM 8:
2 hang snatch + snatch
AMRAP 8
8 hand release push-ups
8 kettlebell swings (70/55)
10 goblet lunge (70/55)
Home Workouts
Wednesday, Sept. 9th
Warm up - 3 rounds
10 split squats each leg
30 sec plank
10 good mornings
AMRAP 12:
50 alt lunges
20 abmat sit-ups
10 Alt. DB Snatch OR Odd object ground to overhead
Body Armor - On the 1:30 x 6 Sets:
1 Split Weighted or Unweighted Squat Complex each side:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
Fitness
Tuesday Sept. 8th
Warm up 3 rounds:
10 good mornings
20 sec plank
10 straight leg row pulls
AMRAP 20
7 devils press (35/25)
7 dual db box step overs (35/25)(24/20)
25/20 cal Row
Competitor
Tuesday Sept. 8th
Warm up 3 rounds:
10 good mornings
20 sec plank
10 straight leg row pulls
AMRAP 20
7 devils press (50/35)
7 dual db box step overs (50/35)(24/20)
20/14 cal bike
Home Workouts
Tuesday Sept. 8th
Warm Up
1min runners lunge each side
1min up dog
1min down dog
1min plank
EMOM 20
1st - 30-45sec forearm plank
2nd - 10-20 alt. rev lunges
3rd - 30-45sec glute bridge hold
4th - 30-45sec hollow hold
Post WOD Chill - 3 minute lying nasal breathing
4sec inhale
4sec hold
8sec exhale
4sec hold
Fitness
Labor Day, Monday Sept. 7th
Warm up 2 Rounds 5 inchworm to push-up 10 barbell good mornings 10 strict press 30 sec runners lunge each side Warmup Sets - 2 rounds
* DT with an empty barbell
DT - 5 Rounds
12 Deadlift (155/105)
9 Hang Power Clean (155/105)
6 Push Jerks (155/105)
Competitor
Labor Day, Monday Sept. 7th
Warm up 2 Rounds 5 inchworm to push-up 10 barbell good mornings 10 strict press 30 sec runners lunge each side Warmup Sets - 2 rounds
* DT with an empty barbell
DT - 5 Rounds
12 Deadlift (155/105)
9 Hang Power Clean (155/105)
6 Push Jerks (155/105)
Home Workouts
Labor Day Monday, Sept. 7th
Warm up 2 rounds
200m run
15 banded pull aparts
10 arm circles forward and backward
10 inch worms with push-ups
20 sec bottom squat hold
20 air squats
Murph
1 mile Run
100 Pull-ups
200 Push-ups or Bent Over Row: DB/Odd Object or Sit ups
300 Squats
1 mile Run
Half Murph
1/2 Mile Run
50 Pull-ups
100 Push-ups or Bent Over DB/Odd object Row or Sit ups
150 Squats
1/2 Mile Run
Home Workouts
Sunday Sept. 6th - Super Core Sunday
5 rounds not for time:
10 plank pike-ups
10 seated straddle leg lift complex
45sec side plank each side
15 side plank dips each side
Fitness
Saturday, Sept. 5th
Warm-up 3 rounds:
10 air squats
10 alt. lunges
10 good mornings
20sec plank
AMRAP 25
20 burpees
20 alt. reverse lunges with dumbbell (50/35)
20 alt. dumbbell snatch (50/35)
500m Row/1,000m Bike
Competitor
Saturday, Sept. 5th
Warm-up 3 rounds:
10 air squats
10 alt. lunges
10 good mornings
20sec plank
AMRAP 25
20 burpees
20 alt. reverse lunges with dumbbell (50/35)
20 alt. dumbbell snatch (50/35)
500m Row/1,000m Bike
Home Workouts
Saturday, Sept. 5th
Warm-up 2 rounds
30sec plank
10 alt. rev lunge
20sec bottom squat hold
20sec wall sit
AMRAP 12
2,4,6,8 etc...
Burpees
alt. jump lunges
air squats
Fitness
Friday, Sept. 4th
Warm up - 3 rounds
10 Russian kettlebell swings
30sec plank
200M Run/250M Row/500M Bike
AMRAP 20
400m Run/500M Row/1K Bike
10 single arm kb swings each arm (55/35)
10 burpees
Competitor
Friday, Sept. 4th
Warm up - 3 rounds
10 Russian kettlebell swings
30sec plank
200M Run/250M Row/500M Bike
AMRAP 20
400m Run/500M Row/1K Bike
10 single arm kb swings each arm (70/55)
10 burpees
Home Workouts
Friday, Sept. 4th
Warm up 3 rounds:
5 inch worms with push-up
15 calf raises
20sec bottom squat hold
5 slow tempo air squats
On the 0:00 x 2 Rounds:
21 Over-and-Back odd object/DB Hops
12 odd object/DB Thrusters (50/35)
21 Over-and-Back odd object/DB Hops
9 odd object/DB Clean and Jerks (50/35)
21 Over-and-Back odd object/DB Hops
6 burpee + ground to overhead/DB Devils Press (50/35)
On the 5:00 x 2 Rounds:
21 Over-and-Back odd object/DB Hops
6 burpee + ground to overhead/DB Devils Press (50/35)
21 Over-and-Back odd object/DB Hops
9 odd object/DB Clean and Jerks (50/35)
21 Over-and-Back odd object/DB Hops
12 odd object/DB Thrusters (50/35)
Fitness
Thursday Sept. 3rd
Warm-up 2 rounds:
5 high pulls
5 hang muscle clean
5 front squat
5 power cleans
EMOM 8:
2 squat clean (50% 1RM) + 3 burpees over bar
AMRAP 10
2,4,6,8...
push-ups
hang clean (115/75)
abmat sit-ups
Competitor
Thursday Sept. 3rd
Warm-up 2 rounds:
5 high pulls
5 hang muscle clean
5 front squat
5 power cleans
EMOM 8:
2 squat clean (50% 1RM) + 3 burpees over bar
AMRAP 10
2,4,6,8...
hand release push-ups
hang clean (155/105)
V-ups
Home Workouts
Thursday Sept. 3rd
Warm-up 3 rounds:
10 good mornings
15 calf raises
20sec bottom squat hold
5 slow tempo air squats
AMRAP 21
21 odd object ground to overhead/Alt. DB Snatch
21 later hops/Double Unders
21 odd object overhead squats/Single arm DB overhead squats
21 v-ups
Fitness
Wednesday Sept. 2nd
Warm-up 3 rounds:
30sec bottom squat hold
30sec plank shoulder taps
10 Air Squats
8 bent over rows (lighter weight)
5 rounds for time:
10 alt. dumbbell hang squat cleans (50/35)
10 bent over dumbbell row each arm
15 air squats
250M Row/500M Bike
2 min rest
Competitor
Wednesday Sept. 2nd
Warm-up 3 rounds:
30sec bottom squat hold
30sec plank shoulder taps
10 Air Squats
8 bent over rows (lighter weight)
5 rounds for time:
10 alt. dumbbell hang squat cleans (70/50)
10 bent over db row each arm
15 air squats
250M Row/500m Bike
2 min rest
Home Workouts
Wednesday Sept. 2nd
Warm Up - 2 rounds
200m run
10 weighted good mornings
4 up dog/down dog flows
5 Rounds:
400 Meter Run
21 odd object Russian swings/Russian Single DB Swings
9 bent over odd object rows/Strict Pull ups
Post WOD Strength Sesh
5x8 split squats each leg
5x8 weighted glute bridges
5x8 20-60sec side plank
5x8 weighted squat
*All done with 3sec negative