WU
2:00 Airbike easy
3 Rounds
8 Front Squats
8 Press
20 sec Airbike fast pace
30 sec Extended Child's Pose
WO
5 rnds
8 Thrusters 95/65
15s Max Airbike
rest 2:00-3:00
Monday, January 25
Friday, January 22
1 22
WU
200m row
3 Rounds
10 RDLs
20 Mountain Climbers
20 sec Ankle Circles ea/s/way
WO
25 min
12 Deadlift 165/115
30 Doubleunders → 75 Singleunders
30 Abmat Situps
400m row/ bike
Thursday, January 21
1 21
WU
3 Rounds
10 PVC Pass Throughs
10 BtN Press
10 High Pulls
10 BW Goodmornings
30 sec Classic Tricep & Lat Stretch ea/s
WO
75 Hang Power Snatches 55/35
Wednesday, January 20
1 20
WU
2:00 Airbike
6 minutes
20 sec Squat Hold
15 Air Squats
10-15m Duck Walk
WO
5 rounds - on 3 sec mark
15s (20) Airbike high effort
or
30 sec Burpees fast
AMRAP
Deadhang hold up to 2:00
Monday, January 18
1 18
WU
3-4 Rounds
5 Inch Worms
12 Russian KbS
20 Calf Raises
30 sec Lizard Stretch
WO
50-40-30-20-10
• American KbS 35/26
• Doubleunder → Singleunders x 2
Friday, January 15
1 15
WU
3 Rounds
15 Russian KbS
20 Plate Hops
3 Rounds
30 sec Front Rack Stretch
10 Strict Press
WO
6 sets for quality
5 Power Clean 95/65
15 sec Airbike ME
Rest as needed b/t Sets
Wednesday, January 13
1 13
WU
6-9-12-15
• Air Squats
• Bent Hollow Rocks x 2
• Strict Press
35 Singleunders
WO
5 rnds - goal under 18 min
20/ 15 Goblet Squats 53/35
30 Abmat Situps
40 Doubleunders
→ 100 Singleunder
Tuesday, January 12
1 12
WU
250m Row or 15 Cal Airbike
6 minutes
12 Kb Deadlifts
10 Bird Dogs
20 sec Lizard ea/s
WO
2 minutes
20 Cal Bike/Row
(for highest avg Watts)
rest 2:00
2 min AMRAP
15 Russian KbS 53/35
6 Burpee to Vert. Jump
rest 2:00
Monday, January 11
1 11
WU
3-4 Rounds
10 Pushups
15 Air Squats
10 Scap Pullups
20 sec Plank
WO
18 min
3 Wall Walks
5/3 Chinups
16 Pistols to Box
Friday, January 8
1 8
WU
8 minutes
10 Ring Rows
15 sec Deadhang
20 sec Bent Hollow Hold
20 sec Classic Tricep & Lat Stretch ea/s
WO
14 minutes
40/30 cal Bike
in remaining time
AMRAP
10 Ring Rows
16 SA Db Push Press 50/35/25
24 Abmat Situps
Thursday, January 7
1 7
wu
3-4 Rounds
12 Kang Squats
10 Deadbugs
5 Wall Squats 2222
20 sec Lizard Stretch ea/s
wo
15-12-9-6-9-12-15
• Front Squats 95/65
200m Run / 250 row / 9 cal bike
Wednesday, January 6
1 6
WU
5-10-15-20
• Box Pushups
• BW Goodmornings
• Situps
WO
10 min AMRAP
250m Row
15 Ring Pushups
rest 3:00
10 min AMRAP
16 Db Snatch 50/35
12 Medball Situps 20/14
Monday, December 28
12 28
WU
8 minutes Smooth
Barbell Complex
10 Deadlifts
10 Front Squats
10 Press
10 Thrusters
+ 30 sec Singleunders
WO
6 RNDS - 2 min AMRAP
8 Squat Clean 75/55
10 Burpee Over Bar
12 Box Jumps 24/20
Rest 1:00
Rounds start on:
0:00, 3:00, 6:00, 9:00, 12:00 &15:00
Monday, December 21
12 21
WU
8 minutes
12 Db Goblet Squats
30 sec Squat Hold
10 Db Press ea/s
30 sec Tricep & Lat Stretch
WO
3 rnds - goal 120+
1:00 SA Db Thruster 50/35 - alt every 3 reps
Rest 1:00
1:00 Airbike
Rest 1:00
1:00 Row
Rest 1:00
Friday, December 18
12 18
WU
5-10-15-20
• Box Pushups
• BW Goodmornings
• Situps
WU
3 Rounds
9 (Piked) HSPU
18 Db Hang Snatch 50/35
Rest 30 sec
directly into
3 Rounds
12 Db Front Rack Squats
16 Medball Situps 20/14
Rest 30 sec
=====
3 Rounds
9 Db Press 20/15
18 Db Hang Snatch 20/15
Rest 30 sec
directly into
3 Rounds
12 Db Front Rack Squats
16 Medball Situps 10/4
Rest 30 sec
Wednesday, December 16
12 16
WU
4-8-12-16
• Ring Rows
• Arm Circles
• Rear Step Lunges
WO
Tabata Mash
• Pushups
• Strict Pullups →
Ring Rows
Rest 2:00
Tabata Mash
• Air Squats
• Hollow Rock
Tuesday, December 15
12 15
WU
4 minutes
30 Singleunders
12 Kb Deadlifts
4 minutes
10 Bodybuilders
8 Spidermans alt.
WO
2 rnds
2:00 Cal Row
rest 2:00
2:00 Double U → Single U
rest 2:00
2:00 Cal Airbike
rest 2:00
2:00 Russian KbS 53/35
rest 2:00
Friday, December 11
12 11
WU
8 minutes
12 Kb Deadlifts
15 sec Side Plank ea/s
10 Glute Bridges explosive
20 sec Hollow Hold
WO
4 rnds
20 Russian KbS 53/35 18
10 ball drop 20/15 10
50m Front Rack Carry R
20 Russian KbS 53/35
10 ball drop 20/15
50m Front Rack Carry L
Thursday, December 10
12 10
WU
3 Rounds
10 Scap Pullups controlled
10 Bird Dogs
3 Rounds
10 Ring Rows
10 Medball Squats
WO
Buy-in
2k/1750m Row
AMRAP
10 Pullups
20 Wallballs 20/14
Tuesday, December 8
12 8
WU
3-4 Round
8 Front Squats
30 sec Plank
5 Cossack Squats ea/s
30 sec Lizard Stretch
WO
3 Rnds
20 Front Squat 75 /65 /55
20/16/12 Cal Airbike
50m high step
12 Hanging Leg Raise 2020
30 sec WtD Plank 45/25
50m high step
----
16 Air Squat
12/9 Cal Airbike
50m high step
10 Situps
15 sec Plank
50m high step
Monday, December 7
12 7
WU
8 minutes
10 Bow & Bend full range
20 Calf Raises
10 Pushups --> Box
30 sec Classic Calf Stretch
WO
ALTAP - goal under 15 min
80 Doubleunders → 150 Singleunders
25 SA Devils press alt. 35/25
80 Doubleunders → 150 Singleunders
25 SA Devils press alt.
80 Doubleunders → 150 Singleunders
Friday, December 4
12 4
WU
4 Rounds
10 Glute Bridges squeeze
10 Kb Deadlifts
10 Situps
30 sec Lizard Stretch ea/s
WO
12 Power Cleans 95/65
250m Row
OR 9/6 cal bike
16 Medball Situps 20/14
250m Row
OR 9/6 cal bike
Tuesday, December 1
12 1
WO
2:00 Row/Bike steady
2-3 Rounds
30 Singleunders
10 Russian KbS
30 sec Standing Straddle
WO
10 min AMRAP
20/16 Cal Row
35 Doubleunders
or 75 single
rest 2:00
10 min AMRAP
20/16 Cal Airbike
30/25 SA Russian KbS 53/35
Monday, November 30
11 30
WU
8 minutes
12 Air Squats slow
10 Scap Pushups controlled
8 Deadbugs
30 sec Classic Calf Stretch ea/s
WO
3 rnds - goal under 12 min
15/12 Goblet Squats 53/35
30/25/20 Pushups
15/12 Goblet Squats
30 Abmat Situps
Wednesday, November 25
11 25
WU
12-10-8-10-12
• Knee Circles ea/way
• Front Step Lunge
• Ring Rows squeeze
WO
goal under 7 min
15-12-9-6-3
• Pullups
• Front Squats 95/65
Tuesday, November 24
11 24
WU
200m Jog
3 Rounds
8 RDL
8 Bodybuilders w/jump
12 Medball Squats
WO
8 min AMRAP
10 Hang Power Cleans 95/65
10 Burpees
rest 2 minutes
8 min AMRAP
12 Wallballs 20/14
12 Box Jump 24/20
Monday, November 23
11 23
WU
8 minutes
10 Glute Bridges explosive
10 Front Squats
10 PVC Passthroughs
10 Press
WO
On 3 min mark x 5
15/12 Cal Airbike
Or Row
35 Doubleunders
→ 75 Singleunders
Friday, November 20
11 20
WU
3 Rounds
10 PVC Passthroughs
10 Glute Bridges
3 Rounds
10 PVC BtN Press
20 Calf Raises
WO
10 min goal +5
30 Doubleunders
or 50 Single
15 Power Snatch 75/55
Wednesday, November 18
11 18
WU
8 minutes
12 Russian KbS light
10 Scap Pullups
12 Situps
10 Ring Rows
WO
9 Russian KbS 70/53/35
6 GHD/ Medball Situps 20/14
6 CTB/ Pullups
Tuesday, November 17
11 17
WU
2-3 rnds
30 sec Arm Circles
10 Romanian Deadlift
30 sec Elbow Circles
10 Front Squats
30 sec Hip Circles
10 Strict Press
30 sec Knee Circles
WO
12 min
2-4-6-8-10...
• Hang Cluster 65/45
• Burpee over Bar
Monday, November 16
11 16
WU
2:00 Row/Bike
3 Rounds
30 Singleunders
12 Air Squats
30 sec Lizard Stretch ea/s
WO
goal under 28
2 Rounds
500m Row
20 Box Jumps 24/20
rest until 10:00
3 Rounds
20/15 Cal Airbike
or 400m Run
24 Walking Lunges
rest until 20:00
4 Rounds
50 Doubleunders
8 Toes to Bar
Friday, November 13
11 13
WU
3-4 Rounds
10 Kang Squats
10 Ring Rows
20 sec Plank
30 sec Couch Stretch ea/s
WO
18 min - goal 5+
6 KtE + 1 Toes to Bar (strict)
8 Front Rack Rear Lunge 75-
10 (Elevated) Ring Rows
Wednesday, November 11
11 11
WU
8 minutes
3-6-9-12..etc.
• Scap Pushups
• Pushups → Box Pushups
• Front Step Lunges ea/s
WO
10 min
3 box/ Pistols ea/s
6 CtB/ Pullups
9 Ring/ Pushups
Tuesday, November 10
11 10
WU
2:00 Row/Bike
2-3 Rounds
10 Bodybuilders
20 Bunny Hops
30 sec Standing Straddle
WO
3 rnds -- 2:00 on/1:00 off
• Cal Airbike
• Burpees
• Cal Row
• Box Jumps 24/20
Monday, November 9
11 9
WU
8 minutes
6 Side-lying T-spine Rotations ea/s
10 Goodmorning w/arms ext. OH
10 Neck Rotations ea/way
10 Air Squats
10 Elbow Rotations ea/s/way
WO
4 RNDS -- under 8 min
15 Hang Power Cleans 95/65
15 Wallballs 20/14
15 Abmat Situps
Friday, November 6
11 6
WU
8 minutes
10 PVC Passthroughs
20 Calf Raises
10 Tuckups
5 Vertical Jumps
WO
35 Medball Situps 20/14
into
4 Rounds
12 Power Snatch 75/55
15 Box Jumps 24/20
into
35 Medball Situps
Thursday, November 5
11 5
WU
3 Rounds
16 Alt. Front Step Lunges → Airsquats
30 sec Calf Stretch ea/s
AND
3 Rounds
10 Ring Rows
10 Pushups → Box
WO
10-8-6-4-2
• Jumping Ring Muscleup
OR
• Standing Ring Turnover
• Pushups x 2
15 Air Squats
Wednesday, November 4
11 4
WU
2:00 Row / BIKE
then 3-4 RNDS
30 sec Singleunders
10 Bird Dogs
30 sec Plank
10 Arm Circles ea/s/way
WO
3k/2.5k Row OR ROW
into
AMRAP
8 Toes to Bar unbroken
OR 8 hanging knee raise
50 Doubleunders or 100 singles
unbroken
Tuesday, November 3
11 3
WU
8 minutes
3-6-9-12...etc.
• Cat-Cows slow
• Glute Bridges fast
• Bow & Bend
WO
10 min
15 Deadlifts 135/95
30 Box Stepups 24/20
Monday, November 2
11 2
WU
1:00 Airbike
2-3 Rounds
10 Jerk Dips w/BB or Dbs
10 Strict Press
10 Bodybuilders
30 sec Lizard Stretch
WO
15 min amrap - goal 4+ rnds
15/12 Cal Airbike
15 Push Press 75/55
15 Burpees
Friday, October 30
10 30 - HAROUT BDay WoD
WU
400m Run incr. Pace
6 minutes
15-20 sec Deadhang Hold
10 Glute Bridges fast
10 Bow & Bend
30 sec Lizard Stretch ea/s
WO Harout BDay WoD
4 rounds
Bike 11 cal
10 swing
10 burpees
1 pullup
38 jump rope
finish with 1 burpee & 1 swing
Thursday, October 29
10 29
WU
8 minutes
2-4-6-8-10...
• PVC Passthroughs
• Bodybuilders steady
• Wall Squats 2121
WO
15-12-9-6-3
OH Sq 95/65
Burpees over Bar
GOALS
Wednesday, October 28
10 28
WU
3-4 rnds
20-30 sec Bent Hollow Hold
10 Ring Rows squeeze
20 sec Airbike
10 Scap Pullups slow
WO
5 RNDS
10 SEC L-sit OR
5 sec Knee Raise Hold
3-5 Strict Pullups
20 sec Airbike Max Effort (Cals)
Rest 3:00
Rest: accumulate
20 sec Hip flexor ea/s, 20 sec lat stretch ea/s
Tuesday, October 27
10 27
WO
2:00 row
2-3 Rounds
10 Romanian Deadlifts squeeze
10 Scap Pushups slow
10 Rear Step Lunges
WO
5 rnds
10/8 SA DB Hang PC + PP
50/35 R
8 Box Stepups 24/20
10/8 SA DB Hang PC + PP L
8 Box Stepups
Monday, October 26
10 26
WU
8 minutes
8 Medball Squats full ROM
12 Situps
35 Singleunders incr. Pace
30 sec Classic Calf Stretch
WO
5 Toes to Bar
or Hanging Leg Raise
10 Wallballs 30/20/14
20 Doubleunders → 50 Singleunders
Wednesday, October 21
10 21
WU
8 minutes
10 Scap Pullups control
20 sec Dead Hang Hold
12 Deadbugs tight
12 Db/Kb Swings
WO
50-40-30-20-10
• Db Snatch (50/)35/25
• Abmat Situps
8 Jumping CtB Pullups (3 MU)
Tuesday, October 20
10 20
WU
2:00 Bike
3 Rounds
35-50 Singleunders
12 Kang Squats slow
30 sec Lizard Stretch easy
WO
5 RNDS - GOAL +350
1:00 Airbike
1:00 Front Squats 75/ 65/45
1:00 Doubleunders / Singleunders
Rest 1:00
Monday, October 19
10 19
WU
5-10-15-10-5
• RDLs full ROM
• Scap Pushups controlled
• Calf Raises x 2
WO
6 rnds, under 10 min
6 Hang Power Clean 115/...
9 Pushups
12 Box Jumps 24/2
Friday, October 16
10 16
WU
8 minutes
5-10-15..etc
• PVC Passthroughs slow
• Bodybuilders steady
• Scap Pullups
• Cat-Cows
WO
5-10-15-20-25...
• Toes to Bar
• (Jmp CtB) Pullups
8/10 Burpee Box Jumps 24/20
Wednesday, October 14
10 14
WU
8 minutes
9 Scap Pullups slow
12 Air Squats
20 sec Bent Hollow Hold
30 sec Airbike moderate effort
WO
5 rnds
15 sec Knee Raise Hold
3-5 Strict Pullups
15 sec AIrbike Max Effort (Watts)
Rest 3:00 -- accumulate 20 sec Hip flexor ea/s,
20 sec lat stretch ea/s
Tuesday, October 13
10 13
WU
8 Inch Worms slow
15 Bow & Bend full range
20 T-Spine Rotations
20 Glute Bridges fast
16 Deadbugs
x 2
WO
10-9-8-7-6-5-4-3-2-1
(Piked) HSPU
Front Rack Lunge x 2 75/55
Monday, October 12
10 12
WU
3-4 Rounds
1:00 Row easy
12 Rear Step Lunges smooth
20-40 Singleunders
30 sec Lizard Stretch passive
WO
5 rnds under 40 min
1k Row / 4 Min Bike, repeat cals
35 Doubleunders → 75 Singleunders
20 Box Stepups 24/20
Rest 2:00
Friday, October 9
10 9
WU
400m Row / 2 min Bike
6 minutes
10 Kang Squats controlled
20 Calf Raises
20 Bent Hollow Rocks tight
WO
21-18-15-12-9-6
• Goblet Squats 70/53
• Box Jumps 24/20
400m Row / 2 min Bike
Thursday, October 8
10 8
WU
3-4 Rounds
12 Deadbugs slow
10 Scap Pullups
8 Kb Deadlifts squeeze
30 sec Lizard ea/s
WO
12 min
5 Strict Pullups
10 Medball Situps 20/14
15 American KbS 53/35
Wednesday, October 7
10 7
WU
8 minutes
2-4-6-8..etc
• Front Squats
• Press
• Bodybuilders
WO
4-6 RNDS
8 Thrusters 95/65
15s Max Airbike
Rest/walk up to 3:00
Monday, October 5
10 5
WO
8 minutes
10 Ring Rows squeeze
10 Cat-Cows
10 Glute Bridges fast
5 Inch Worms
WU
6 rnds, under 14
5 j/ Pullups
5 HR/ Pushups
6 Hang Power Clean 95/65
9 Burpees over bar
Friday, October 2
10 2
WU
8 minutes
10 PVC Passthroughs slow
5 Wall Squats slow
20 Calf Raises
30 sec Lizard ea/s
WO
“Line Cook” (15 min)
5 RNDS
9 Power Snatch 75/55
12 Overhead Squats
15 Box Jumps 24/20
Thursday, October 1
10 1
WU
Tabata
Air Squats
2 Rounds
10 Pushups → Box
20 sec Bent Hollow Rock
10 Bow & Bend
WO
20/15 Goblet Squats 53/35
20/15/12 Pushups
40 Abmat Situps
Wednesday, September 30
9 30
WU
12-9-6-9-12
• Ring Rows easy
• Romanian Deadlifts
• Bodybuilders steady
WO
800m Run
21 Deadlifts 165/115
600m Run
15 Deadlifts
400m Run
9 Deadlifts
200m Run
Tuesday, September 29
9 29
WU
8 minutes
30s Airbike
8 Bodybuilders
30s Singleunders
10 Cat-cows slow
WO
2 RNDS
5 min AMRAP
2-4-6-8-10...
Airbike Cals
Burpees
stretch/rest 2:30
5 min AMRAP
15 Doubleunders → 50 Singleunders
8 Wallballs 20/14
stretch/rest 2:30
Monday, September 28
9 28
WU
2:00 Row / bike
3 Rounds
20 Deadbugs controlled
15 Air Squats
10 Glute Bridges hold 1 sec at top, squeeze
WO
3 rnds
15 GHD Situps
500m row / or 2 min bike
rest 2:00
Thursday, September 24
9 24
WU
3-4 Rnds
5 Wall Slides
10 Bird Dogs
10 Rear Step Lunges
WO
TABATA SOMETHING ELSE
Pullups
Pushups
Abmat Situps
Air Squats
Wednesday, September 23
9 23
WU
200m Run / row
6 minutes
10 Kb Deadlifts
10 Bend & Bow
6 Bodybuilders
WO
20 min amrap
15 Russian KbS 70/ 53/35
15 Burpee over Kb
100m Shuttle Run
Tuesday, September 22
9 22
WU
3-4 Rounds
12 Kang Squats
10 Glute Bridges
8 Ring Rows
30 sec Lizard ea/s
WO
8 RNDS
6 Kb Row R
6 Box Stepups 24/20
6 Kb Row L
6 Box Stepups
Monday, September 21
9 21
WU
2:00 Row
10-15-20
Calf Raises
Plank x 2 (seconds)
Air Squats
WO
2 rnds
5 minutes
1k Row or 50 Cal Bike
AMRAP Doubleunders → Singleunders
rest 2:30
5 minutes
600m ROW
AMRAP Hollow Hold / L-SIT
rest 2:30
Thursday, September 17
9 17
WU
12-6-3-6-12
• Calf Raises x 2
• Box Pushups
• Kang Squats
WO
3 Rounds
10/5 Ring Dips
20 Box Jumps 24/20
60 Doubleunders
OR 100 SINGLE
Rest 3:00
3 Rounds
15/ 12 HR Pushups
20 Box Jumps 24/20
60 Doubleunders
OR 100 SINGLE
-
Wednesday, September 16
9 16
WU
3-4 Rounds
10 Ring Rows w/2 sec pause at top
10 Db Press ea/s
10 Db Sumo Deadlifts
20 sec Seal Stretch
WO
10-20-30-40-50
• DB Snatch 50/35
alt every 5 reps
• Anchored Situps
Tuesday, September 15
9 15
WU
Tabata - Bodybuilders
2 Rounds
12 Scap Pullups
10 Leg Swings ea/s/way
WO
On 0:00, 15:00
3 min AMRAP
Cal Airbike
On 5:00, 20:00
600m Run / ROW
On 10:00, 25:00
3 min AMRAP
Burpee Pullups
Monday, September 14
9 14
WU
2:00 Row
6 minutes smooth
12 RDL or BW Goodmornings
20 sec Archbody Hold
12 Rear Step Lunges
20 sec Bent Hollow Hold
WO
1k Row for time
OR 5 min bike for cal
Rest 5:00
500m Row /2.5 min bike
Thursday, September 10
9 10
WU
3-4 Rounds
10 Arm Circles ea/s/way
30 sec Squat Hold
10 Db Press ea/s
10 Goblet Squats.
WO
GOAL under 18
8 Rounds
9 Kb Snatch D 53 44 35
6 Kb Front Squat D
3 Strict Burpee over KB
9 Kb Snatch ND
6 Kb Front Squat ND
3 Strict Burpee over KB
Wednesday, September 9
9 9
WU
2:00 Row/Bike
5-10-15
Bunny Hops x2
Kang Squats
Box Pushups
WO
5 RNDS
1:30 Row
rest 30 sec
1:30 Box Jumps 24/20
rest 30 sec
1:30 Airbike → Singleunders
rest 30 sec
Tuesday, September 8
9 8
WU
8 minutes
6 Scap Pushups to Downward Dog
12 Air Squats
30 sec Plank
12 BW Goodmornings
WO
12 MIN - goal 4+ rnds
12 Rear Step Lunge
24 Abmat Situps
200m Run
Friday, September 4
9 4
WU
3-4 Rounds w/Barbell
8 Front Squats
8 Press
8 Back Squats
10 Scap Ring Rows
WO
6 RNDS
12 Front Squats 95/65
9 Push Press
6 Barbell Rows
Rest 30 sec b/t round
Thursday, September 3
9 3
WU
4 minutes
12 Glute Bridges
12 Barbell Shrugs
4 minutes
30 sec Singleunders
10 RDLs
WO
3 rnds - GOAL UNDER 9
21 Hang Power Cleans 95 / 75/55 50 Doubleunders → 100 Singleunders Rest 1:00 15 Hang Power Cleans 50 Doubleunders → 100 Singleunders Rest 1:00 9 Hang Power Cleans 50 Doubleunders → 100 Singleunders
Wednesday, September 2
9 2
WU
Tabata
Row, Bike, or Ski
2 Rounds
10 Scap Pullups
8 Pushups --> Box
8 Kang Squats
WO
ALTAP - under 10 min
1000m Row
50 Thrusters - 45/35
30/20 Pullups
Tuesday, September 1
9 1
WU
8 minutes
3-6-9-12 … etc
• Db Press @ controlled tempo ea/s
• Bodybuilders
• Mountain Climbers
WO
ALTAP - goal under 15 min
40 Db Hang Snatch 50/35
5 rounds
20 Abmat Situps
15 Box Jump Overs 24/20
40 Db Hang Snatch
Monday, August 31
8 31
WU
1:00 Couch Stretch ea/s
3 Rounds
15 Air Squats
20 sec Plank
10 BW Goodmornings
10 Wall Slides
WO
10 MIN
AMRAP Piked HSPU
Any break on HSPU = 12 Medball Cleans 20/14
Thursday, August 27
8 27
WU
Tabata Alt. smooth
1) Air Squats
2) Situps
2-3 Rounds
30 sec Classic Calf Stretch
5 Vertical Jumps
Increasing height on each jump
WO
10-8-6-4
Pistols
Toes to Bar
into
24-20-16-12
Air Squats
Box Jumps 24/20
into
10-8-6-4
Pistols
Toes to Bar
Wednesday, August 26
8 26
WU
1:00 Airbike/Row
2-3 Rounds
12 BW Goodmornings
10 Scap Pullups
10 Db Sumo Deadlift
10 Scap Pushups
WO
3 minutes
12 Pullups
AMRAP Cal Airbike
rest 1:30
3 minutes
20 Db Hang Power Clean 50/35
AMRAP Bodybuilders
rest 1:30
x 3
Tuesday, August 25
8 25
WU
400m Run
6 minutes
10 Arm Circles ea/way
10 Strict Press
20 sec Archbody Hold
WO
15 MIN
50/40 Cal Row
100 Wallballs 20/14
800m Run
Any break on Wallballs = 15 Pushups
Monday, August 24
8 24
WU
3-4 Rounds
30 sec Singleunders
30 sec Russian KbS
30 sec Classic Tricep & Lat Stretch
30 sec Bent Hollow Hold
WO
18 MIN
24 Doubleunders
12 SA KbS 44/26 ND
6 Single Arm OH Squat ND
24 Doubleunders
12 SA KbS D
6 Single Arm OH Squat D
Friday, August 21
8 21
WU
400m Run
3-4 Rounds
10 Glute Bridges explosive
10 Leg Swings ea/s/way
8 Prisoner Rotations
WO
15 MIN
400m Run
15 Ground to Overhead 75/55
Thursday, August 20
8 20
WU
8 min smooth
10 Db Goblet Squats
20 sec Bent Hollow Hold
10 Db Russian Swings
10 Box Pushups
WO
10-20-30-20-10
• Goblet Front Step Lunges 53/35
• Decline / HR Pushups
• Abmat Situps x 2
Wednesday, August 19
8 19
WU
3 Rounds
10 Scap Pullups
1:00 Row
3 Rounds
10 Ring Rows
5 Inch Worms
WO
100 Cal Bike
or 2k Row
into
5 rounds
10 Deadlift @ BW
10 Toes To Bar
Tuesday, August 18
8 18
WU
3-4 Rounds
30 sec Plank
10 Press w/barbell
10 Bodybuilders
15 Air Squats
WO
21-18-15-12-9-6-3
Thrusters 75/55
Bar-Facing Burpees
Monday, August 17
8 17
WU
8 min - Barbell
10 RDLs
10 Shrugs
10 Back Squats
+
30 sec Lizard Stretch ea/s
WO
13 MIN
9 Hang Power Snatch 95/65
15 GHD Situps
21 Cal Row
Friday, August 14
8 14
WU
Tabata Alt.
1) Row/Bike/Ski/Bodybuilder
2) Medball Front Squat
then
Tabata Alt.
1) Singleunders
2) Lizard Stretch alt. sides
WO
“Panda”
2 rounds - Total Reps/Cals
5 min AMRAP
• Cal Airbike
Rest 2:30
5 min AMRAP
12 Wallballs 20/1430
Doubleunders
Rest 2:30
Thursday, August 13
8 13
WU
1:00 Squat Hold
Accumulate
40 Goblet Squats
40 Russian KbS
20 Bodybuilders
WO
50 Single-arm KbS 53/35
50 Box Stepups 24/20 w/Kb
50 Single-arm KbS
Wednesday, August 12
8 12
WU
400m Run
6 minutes
10 Ring Rows
12 RDLs, slow
30 sec Bent Hollow Hold
10 Strict Press, slow
WO
4 RNDS
18 Slam Balls 20/15
12 Deadlifts 115/85
9 Push Press 115/85
400m Run
Tuesday, August 11
8 11
WU
8 minutes smooth
10 Box Pushups @ 2020
30 sec Classic Tricep & Lat Stretch
20 Calf Raises
30 sec Plank on Elbows
WO
1-2-3-4-5...
5/3 Ring Dips
• Box Jump Overs 24/20
• TtB
Monday, August 10
8 10
WU
2:00 Row/Bike
3-4 Rounds
10 Front Step Lunges
3 Inch Worms
10 Glute Bridges
3 Inch Worms
WO
1k Row or 50 Cal Bike
Rest 2:00
10 Rounds
4 Pistols
5 Burpee over Bar
6 Hang Power Clean 115/85
Thursday, August 6
8 6
WU
400m Run
2-3 Rounds
5 Inch Worms
10 Russian KbS
10 Goblet Squats
WO
1) 400m Run
2) 30/25 Cal Airbike/Row
3) 20 Russian KbS +
12 WtD Box Stepups 53/35
Wednesday, August 5
8 5
WU
3 Rounds
8 PVC Passthroughs
5 Wall Squats 3221
3 Rounds
10 BtN Press PVC
10 Glute Bridges fast
WO
for time
50 Db Snatch 50/35
30 Burpee over Db
50 Db Snatch
Tuesday, August 4
8 4
WARMUP
2:00 Row
6 minutes smooth
5 Vertical Jumps
12 Air Squats
30 sec Lizard Stretch ea/s
WORKOUT
4 RNDS
1k Row
15 Box Jumps 24/20
40 Air Squats
Rest 2:00
Monday, August 3
8 3
WARMUP
3-4 Rounds smooth
8 Prisoner Rotations
10 Strict Press w/barbell
8 Scap Pushups
10 Medball Squat
WORKOUT
15 MIN
1-2-3-4-5...
3 Pullups
• Wallballs 20/14
• Abmat Situps x 2
Thursday, July 30
7 30
WARMUP
2 Rounds
200m Run
6 Alt. Spidermans
2 Rounds
12 Russian KbS
10 Situps
WORKOUT
5 Rounds
15 American KbS 53/35
200m Run
into
4 Rounds
15 Goblet Squats 53/35
10 WtD AnchoredSitups
into
3 Rounds
15 Russian KbS 53/35
200m Run
Wednesday, July 29
7 29
WARMUP
8 minutes smooth
10 Scap Row + Ring Rows
20 Calf Raises
10 Box Pushups
3 Vertical Jumps w/solid launch & landing
WORKOUT
10-9-8-7-6-5-4-3-2-1
• Pullups
• Piked HSPU
• Box Jump 24/20
Tuesday, July 28
7 28
WARMUP
Alt. Tabata
1) Bodybuilders
2) Air Squats
2 Rounds
10 Db Press ea/s
10 Goodmorning BW
WORKOUT
8 min AMRAP
12 Cal Row/Bike
25 Air Squats
Rest 4:00 (STRETCH)
8 min AMRAP
12 Db Snatches 50/35
25 Abmat Situps
Monday, July 27
8 27
WARMUP
400m Jog
3 Rounds
12 Romanian Deadlifts
10 Leg Swings ea/s/way
12 Air Squats
WORKOUT
16 Deadlifts 75/55
20 Doubleunders
8 Thrusters 75/55
20 Doubleunders
OR 50 SINGLES
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