Thursday 3/12/20


Mobility:

Metcon:

"Partner Wod"

24 min amrap

9 T2B

6 Pwr Cleans 135/95

3 Thrusters 135/95

Alternate Rounds



Wednesday 3/11/20


Strength:

EMOM x 12 min

Even: 16 KBS 70/53

Odd: 12 Box Jump Overs 24/20

Metcon:

70 DB S2OH 50/35

50 Burpees

70 Sit-ups



Tuesday 3/10/20


Strength:

Every 3 min x 5

15/12 Cal Row

15/12 Cal Bike

Metcon:

12 min amrap

16 Pull-ups

Run 200m

16 DB Snatch 50/35

Run 200m



Monday 3/9/20


Strength:

Every 2:30 x 6

Pwr Clean + Jerk + Squat Clean + 2 Front squats + Jerk

Metcon:

3 Rounds

10 Clean & Jerks 135/95

30 Wallballs 20/14

90 Double Unders



Thursday 3/5/20


Metcon:

"Partner Wod"

18 min amrap

18 Wallballs 20/14

12 DB Snatch 50/35

​6 Burpee Box Jump Overs 24/20

Alternate Movements 



Wednesday 3/4/20


Strength:

4 sets

Strict Pull-ups

max set

rest 30 sec

Strict Press 95/65

max reps

Rest 2 min

Metcon:

8 min amrap

10 HSPU

15 Deadlifts 225/155

50 Double Unders




Tuesday 3/3/20

 

Strength:

​Every 90 sec x 8

Squat Clean 

Metcon:

For Time:

50 Clusters 155/105

EMOM 5 T2B

 

 

Monday 3/2/20

 

Metcon:

4 sets: Every 8 min

25 KBS 53/35

Run 800m

 

 

 Friday 2/28/20

 

Strength:

Back Squats

15 - 65%

10 - 75%

5 - 85%

 

Metcon:

7 min amrap

5 Pwr Snatch 95/65

5 OH Squat 95/65

10 T2B

 

 

 

Thursday 2/27/20

 

Mobility:

Metcon:

"Partner Wod"

16 min amrap

16 KBS 70/53​

16 Box Jump Overs 24/20

16 Sit-ups

alternate movements

 

 

Wednesday 2/26/20

 

Strength:

Deadlifts

4x10

buiild

Metcon:

15 min amrap

5-10-15-20-25....

Wallballs 20/14

Pull-ups

 

 

 

Tuesday 2/25/20

 

Strength:

E2MOM x 8

3 Tng Pwr Cleans

Metcon:

Row 1000m

then

3 Rounds

10 Pwr Cleans 155/105

​10 Bar Facing Burpees

 

 

Monday 2/24/20

 

Strength:

Front Squats

5x3

Metcon:

10 min amrap

12 Thrusters 95/65

12 T2B

50 Double Unders

 

 

Friday 2/21/20

 

Strength:

Back Squats

20 - 55%

15 - 65%

10 - 75%

Metcon:

3 Rounds

15 Box Jump overs 24/20

20 FR Lunges 95/65

15/12 Cal Bike

Rest 3 min

 

 

 

Thursday 2/20/20

 

Mobility:

Metcon:

"Partner Wod"

Amrap 18 min

4 C2B Pull-ups

8 Hang Pwr Snatch 75/55

12 Wallballs 20/14

alternate rounds

E3MOM 10 Burpees

 

 

Wednesday 2/19/20

 

Strength:

Deadlifts

2x8

2x6

2x4

Metcon:

2 Rounds

40/30 Cal Row

40 Double Unders

40 KBS 53/35

40 Double Unders

 

 

Tuesday 2/18/20

 

Strength:

4 Sets

5 Strict C2B Pull-ups + 5 Strict pull-ups

10 Strict Press

Rest 2min

Metcon:

5 Rounds

Run 200m

12 S2OH 135/85

6 Bar Facing Burpees

 

 

Monday 2/17/20

 

Strength:

EMOM x 7 rounds

- Squat Clean + Front squat + Jerk

- Hand Stand Hold (20 sec)

Metcon:

Amrap 4 min

18 Squat Clean 135/95

Amrap T2B

Rest 2 min

Amrap 3 min

12 Squat Clean 155/105

Amrap T2B

Rest 2 min

Amrap 2 min

6 squat Clean 185/125

Amrap T2B

 

 

Friday 2/14/20

 

Strength:

Back Squats

20- 50%

15- 60%

10-70%

Metcon:

3 Rounds

20 Pull-ups

20 Hang Pwr Snatch 95/65

80 Double Unders

Rest 1 min

 

 

Thursday 2/13/20

 

Mobility:

Metcon:

"Partner Wod"

Partner 16.4

55 Deadlifts 225/155

55 Wallballs 20/14

55 cal Rowing

55 HSPU

 

 

Wednesday 2/12/20

 

Strength:

In 10 min

Find a Heavy complex

Pwr Clean + Hang Squat Clean

Metcon:

12 min amrap

8 Clean & Jerks 135/95

16 Burpees

32 Sit-ups

 

 

Tuesday 2/11/20

 

Strength:

4 Sets

5 Strict pull-ups w/ 3 sec negative

4 strict press

rest 30 sec

4 strict press

rest 2 min

Metcon:

4 Rounds

20 KB Box Step Ups 70/53 (24/20)

Row 25 Cals

Rest 2 min

 

 

Monday 2/10/20

 

Strength:

E2MOM x 8

3 Snatch 75%+

50 Double Unders

Metcon:

8 min amrap

4-8-12-16-20....

Thrusters 95/65

T2B

 

 

Friday 2/7/20

 

Strength:

Every 2 min x 8

Snatch Balance + OH Squat

Metcon:

7 Rounds

10 OH Squats 95/65

10 Pull-ups

 

 

Thursday 2/6/20

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

30 Double Unders

15 Pwr Snatch 75/55

alternate rounds

 

 

Wednesday 2/5/20

 

Strength:

Back Squats

7x2

Build to todays heavy double

Metcon:

4 Rounds

25/20 Cal Row

20 Pistols

15 HSPU

Rest 1 min

 

 

Tuesday 2/4/20

 

Strength:

4 Sets

4-8 Strict Pull-ups

Rest 30 sec

6 Strict Press

Rest 2 min

Metcon:

2 rounds

5 min amrap

10 T2B

15 Push Press 95/65

10 Box Jump overs 24/20

Rest 3 min

 

 

Monday 2/3/20

 

Strength:

Every 2:30 x 6

2 Pwr Clean + 3 Front squats + 1 Squat Clean

Metcon:

3 Rounds

Run 400m

15 Pwr Cleans 135/95

30 Wallballs 20/14

 

 

Friday 1/31/20

 

Strength:

Every 90 sec x 8

1 Push Jerk

Metcon:

10 min amrap

6 S2OH 155/105

24 Double Unders

12 T2B

24 Double Unders

 

 

Thursday 1/30/20

 

Mobility:

Metcon:

"Partner Wod"

15 min

5 Box Jumps 24/20

5 Hang Cleans 135/85

5 Front Squats 135/85

alternate rounds

 

 

Wednesday 1/29/20

 

Strength:

4 Sets

12 DB Bent Over Row

8 Strict Press

60 sec Ring Plank

Metcon:

Row 800m

40 Deadlifts 225/155

Row 400m

 

 

Tuesday 1/28/20

 

Strength:

Back Squats

3x4 80%

2x4 85%

Metcon:

8 min amrap

2-4-6-8-10....

Thrusters 95/65

Bar Facing Burpees

 

 

Monday 1/27/20

 

Strength:

 In 10 min Find Max:

Clean & Jerk

Metcon:

5 Clean & Jerks 85%

60 Double Unders

40 C2B Pull-ups

60 Double Unders

5 Clean & Jerks 85%

 

 

Friday 1/24/20

 

Strength:

Every 2 min x 8

Pwr Snatch + Hang Snatch + Snatch

Metcon:

4 Rounds

15 Hang Squat Snatch 75/55

15 Wallballs 20/14

15 T2B

 

 

Thursday 1/23/20

 

Metcon:

"Partner Wod"

20 min amrap

100 KB FR Step Ups 70/53 24/20

75/60 Cal Row

50 HSPU

 

 

Wednesday 1/22/20

 

Strength:

Back Squats

4x6 75%

Metcon:

4 Rounds

2 min amrap

6 Deadlifts 225/155

4 Bar Facing Burpees

Rest 1 min

 

 

Tuesday 1/21/20

 

Strength:

Flight Simulator​

Unbroken sets​ of double unders

5-10-15-20....45-50-45-40...10-5

Metcon:

10-15-20-15-10

Push Press 115/75

C2B Pull-ups 

 

 

Monday 1/20/20

 

Strength:

E2MOM

4 Squat Cleans x 2

3 Squat Cleans x 2

2 Squat Cleans x 2

1 Squat Clean x 2

Metcon:

EMOM as long as possible 

5 Hang Pwr Cleans 135/95

5 Front Squats 135/95

5 Box Jump Overs 24/20

 

increase each mvmt 1 rep after every 5 min

 

 

Friday 1/17/20

 

Strength:

Back Squats

4x8 65%

Metcon:

3 Rounds

4 min amrap

25 Double Unders

4 Squat Cleans 155/105

25 Double Unders

8 Push Jerks 155/105

​Rest 2 min

 

 

Thursday 1/16/20

 

Mobility

Metcon:

"Partner Wod"

12 Rounds

12 Deadlifts 185/125

15 Wallballs 20/14

12 T2B

Alternate Movements 

 

 

Wednesday 1/15/20

 

Strength:

Every 90 Sec x 8

Hang Snatch + Snatch

Metcon:

8 min amrap

1-2-3-4-5-6-7....

Pwr Snatch 135/85

Bar Facing Burpees

 

 

 

Tuesday 1/14/20

 

Strength:

EMOM 12 min

45 sec Farmers Carry Hold 70/53

30 sec Hand Stand Hold

8 Burpees

Metcon:

25/20 Cal Row

35 Pull-ups

45 Box Jumps 24/20

35 Pull-ups

25/20 Cal Row

 

 


Monday 1/13/20

 

Strength:

EMOM 12 min

even: 3 Front Squats 75%

Odd: 25 Sec Hollow Hold

Metcon:

"Chief"

5 Rounds

3 min amrap

3 Pwr Cleans 135/95

6 Push-ups

9 Air Squats

Rest 1 min

 

 

Friday 1/10/20

 

Strength:

E5MOM x 4

10 Back Squats 55%

Run 400m

Metcon:

5 min amrap

10/8 cal Row

15 Sit-ups

10 SDLHP 95/65

 

 

Thursday 1/9/20

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

12 Air Squats

8 Hang Pwr Snatch 95/65

4 Burpee Box Jump Overs 24/20

Alternate Rounds

 

 

Wednesday 1/8/20

Strength:

4x16

Back Rack Lunges

4x12

​Double KB Bent over row

Metcon:

12 min Amrap

8 ​Deadlifts 225/155

16 HSPU

8 Deadlifts 225/155

16 T2B

 

 

Tuesday 1/7/20

 

Strength:

Push Press

2x4

2x3

2x2

2x1

Metcon:

3 Rounds

3 min amrap

20 Push Press 115/75

80 Double Unders

Amrap Cal Row

Rest 3 min

 

 

Monday 1/6/20

 

Strength:

Every 2 min x 7

2 ​Pwr Clean + 1 Squat Clean + 2 Front Squats

Metcon:

4-8-12-16-20

Pwr Clean 135/95

C2B Pull-ups

 

 

Friday 1/3/20

 

Strength:

Every 90 sec x 8

Snatch

Metcon:

8 min amrap

2-4-6-8-10....

Pwr Snatch 95/65

40 Double Unders

 

 

Thursday 1/2/20

 

Mobility:

Metcon:

"Partner Wod"

5-10-15-20-25-30....

Thrusters 75/55

Pull-ups

Sit-ups

 

 

Tuesday 12/31/19

 

Strength:

E4MOM x 4

15/12 Cal Row

25 Wallballs 20/14

10 Burpees

Metcon:

2 Rounds

4 min amrap

35 KBS 70/53

amrap Shuttle Run 20'

Rest 2 min

 

 

 

Monday 12/30/19

 

Strength:

E2MOM x 8

Pwr Clean + Hang Squat Clean + Squat Clean + Front Squat + Push Jerk

 

Metcon:

2 Rounds

15 Squat Clean 135/95

20 T2B

25 Box Jumps 24/20

 

 

Monday 12/23/19

 

Strength:

Every 2 min x 6

Build to today's heavy

Clean & Jerk

Metcon:

12 min amrap

8 Clean & Jerk 155/105

24 Double Unders

8 C2B Pull-ups

24 Double Unders

 

 

Friday 12/20/19

 

Strength:

Front Squats

5-65%

4-70%

3-75%

3-80%

3-85%

Metcon:

 

1 min Box Jumps 24/20

1 min FR Lunges 95/65

1 min HSPU

rest 1 min

2 min BJ

2 min Lunges

2 min Hspu

rest 1 min

1 min BJs

1 min Lunges

1 min HSPU

 

 

Thursday 12/19/19

 

Mobility:

Metcon:

"Partner Wod"

16 min amrap

3-6-9-12-15-18...

T2B

Hang Cleans 135/95

Row

​Alternate movements 

 

 

Wednesday 12/18/19

 

Strength:

7 Sets

 ​Pwr Snatch + OH Squat + Squat Snatch

Metcon:

5 Rounds

15 OH Squats 95/65

60 Double Unders

 

 

Tuesday 12/17/19

 

Strength:

EMOM 12 min

-L Hang 25 sec

-5-10 Ring Dips

-12 Bent over Row

Metcon:

20-30-20 

Pull-ups

Single ​KB S2OH 53/35

 

Monday 12/16/19

 

Strength:

Every 90 sec x 8

2 Pwr Clean & Push Jerk (TnG)

Metcon:

3 Rounds

3 min amrap

20 Deadlifts 225/155

amrap Wallballs 20/14

Rest 2 min

 

 

Friday 12/13/19

 

Strength:

EMOM x 12

Even- Pwr Snatch x 3

Odd- Hand Stand Walk 40'

Metcon:

4 Rounds

3 min amrap

15 Hang Pwr Snatch 95/65

50 Double Unders

15 HSPU

Rest 1 min

​pick up where you left off

 

 

 

Thursday 12/12/19

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

30 T2B

30 Deadlifts 225/155

15 Synchro Bar Facing Burpees

 

 

Wednesday 12/11/19

 

Strength:

Back Squats

3x10 Build

2x8 Same as last weight

Metcon:

3 Rounds

20/16 Cal Bike

30 Wallballs 20/14

20/16 Cal Row

Rest 4 min

 

 

 

Tuesday 12/10/19

 

Strength:

Strict Press 3x3

Push Press 3x3

Metcon:

15 min amrap

20 S2OH 115/75

20 Box Jump overs 24/20

​40 Sit-ups

 

 

Monday 12/9/19

 

Strength:

E2MOM x 8

Pwr Clean + Hang Clean + Clean

Metcon:

10 min amrap

1-2-3-4-5...

Squat Clean 155/105

2-4-6-8-10...

Pull-ups

 

 

Friday 12/6/19

 

Strength:

Oh Squat

Find a 1 RM

Metcon:

40 Back Squats 115/75

75 Double Unders

30 Front Squats 115/75

75 Double Unders

20 OH Squats 115/75

75 Double Unders

 

 

 

Thursday 12/5/19

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

-Cindy

-DT 135/95

-Row 15/12 Cals

Partners alternate each workout

 

 

Wednesday 12/4/19

 

Strength:

Back Squats

5 @ 65%

4 @ 75%

3 @ 80%

2 @ 85%

2x2 @ 90%

Metcon:

Run 400m

30 KBS 70/53

Run 400m

60 Box Jump Overs 24/20

Run 400m

30 KBS 70/53

Run 400m

 

 

 

Tuesday 12/3/19

 

Strength:

5 Rounds

Hang Pwr Snatch + 2 Pwr Snatch

4-8 Strict Pull-ups

4-8 Strict HSPU

Rest 2 min

Metcon:

3 Rounds

2:30 amrap

15/12 Cal Row

12 Hang Pwr Snatch 95/65

amrap Bar facing Burpees

Rest 2:30

 

 

 

Monday 12/2/19

 

Strength:

Every 90 sec x 8

2 Thrusters (ahap)

Metcon:

12 min amrap

18 Thrusters 95/65

12 T2B

60 Double Unders

 

 

Wednesday 11/27/19

 

Strength:

Every 90 Sec x 6

3 Back Squats

2-65%

2-75%

2-85%

Metcon:

"Partner Wod"

20 min amrap

125 Wallballs 20/14

100 Pull-ups

75 Deadlifts 255/165

50 Burpee Box jump overs 24/20

 

 

 

Tuesday 11/26/19

Strength:

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double Unders Unbroken

10 min cap

Metcon:

3 Rounds

3 min amrap

12 S2OH 135/95

12/10 Cal Row

3 Min Rest