WODs

Strength

Tuesday, July 28th, 2020

General Warm-Up

3 Rounds
200 meters - Bear hug carry with med ball
1 minute - Front Plank 1 minute
200 meters - Run

Strength

Farmer DB carry
3 x 200 meters (heavy)

WOD

Workout Format
AMRAP 4
4 Perfect Pushups
4 Burpees
* 2 min rest *
AMRAP 4
20 Double Unders (replace with singles if you don’t have your DU)
20 Second Side Plank (left)
20 Second Side Plank (right)
Strength

Monday, July 27th, 2020

General Warm-Up

Hollow holds/rocks
Med Ball Crush
Chest Primers

Strength

Single Leg / Single Arm RDL KB
Waves of 5 sets

WOD

Workout Format
AMRAP 10
9 KBS
9 Single Arm KB Thrusters
9 Single Arm KB Box Step ups
Strength

Friday, July 24th, 2020

Strength

Push-ups
1 Set of max unbroken push-ups
* Rest 2 minutes *
EMOM 10
50% of max unbroken push-ups
(If you did 20 unbroken push-ups in your max set, do 10 every minute on the minute.)

WOD

Workout Format
Deck of Death - Me vs. You
♠ VSnap / Hollow Rocks
♣ Front Rack Lunge (53/35) / Goblet Squat (53/35)
♥ BB Thruster (65/45) / MB Clean (20/14)
♦ KBS / KB Snatch
A - 1 lap
2 - 30 Flutter Kicks
Joker - 100 Skips
Strength

Thursday, July 23rd, 2020

Strength

3 x Triple crush shoulder work ES
3 x 10 BB Z Press
Superset
3 x 8 ES DB Gorilla Row
3 x 8 DB Skull crushers

WOD

Workout Format
EMOM 10
5 push ups
10 sit ups
15 squats
* 1 min rest *
9 - 15 - 21
1 arm OH Lunges
Burpee over DB

Warm up / Mobility

200m Med Ball Crush
200m Farmer Carry
Strength

Wednesday, July 22nd, 2020

Strength

3 Minutes of Z1 Work + 7-10 Minutes of Mobility/activation Work
*Ankles, Hips, T-spine, Shoulders, Lats, Gluts, Scaps + 5-7 Minutes of Workout Prep

Lateral Squats X 10
Side Skater Squats X 10
Side Banded Good Mornings X10
Floor Angels X 10

10 Minutes on the Clock to Finish the Following:

30 Front Squats @ 70%
3 Ball Slams @ the Top of Every Minute

WOD

Competitive

AMRAP Double Unders

Rest 5 Minutes

12 Sec. AD Sprints @ Max Effort Rest 30-60 Seconds X5

Rest

1 Minute Run @ 90% Effort Rest 1 Minutes X3-4

Strength

Tuesday, July 21st, 2020

Strength

Deadlift
Waves - Triples

WOD

Workout Format
For time
21-15-9
Single Arm DB Thrusters
Push Ups
21-15-9
Alt DB Hang Clean and Jerk
Leg Raises / Wipers
21-15-9
Alt DB Snatches *
Burpees over DB
* Total reps (each arm = 1 rep)
Strength

Monday, July 20th, 2020

Strength

3 x 8 ES Front Rack Reverse Lunge
3 x 10 Glute Bridge (3 second hold)

WOD

Workout Format
3 Rounds
1 minute - Ground to OH *
1 minute - Russian Twist *
1 minute - Box Step Up *
1 minute - Ssquats *
1 minute - Burpees
1 minute - Rest
* With a plate
Strength

Tuesday, March 17th, 2020

Strength

A) Bench Press: 3 sets x 8-10 reps
Rest 1-2 min
SUPERSET 3 rounds (Rest 30-60 seconds)
B1) Left Side Plank x 30 sec
B2) Right Side Plank x 30 sec

WOD

Workout Format
For Time
2 rounds
10 Step ups
20 Air Squats
20 wall touches 
2 rounds
20 bent over row
10 Push ups
20 burpees 
2 rounds
10 Situps
20 Supermans 
50 Jumping Jacks 
Strength

Monday, March 16th, 2020

Strength

Deadlift
E1.5MOM x 3,3,3,2,2,2,1,1,1,1
Build up weight each set

WOD

Workout Format
For Time
Buy In
200 skips
Then
4 rounds
10 Single Arm DB Clean and Jerk (50/35)
10 V-Snaps
10 One Arm Alternating OH DB Stationary Lunges (50/35)
10 Russian Twists
Cash Out
200 skips
Strength

Friday, March 13th, 2020

Strength

Ball Slam into High Jump 4 sets of 5 reps
High/Low Dumbbell Carry
4 x 3 gym lengths

WOD

Workout Format
GAME DAY!
Strength

Thursday, March 12th, 2020

Strength

Barbell Pendlay Row
4 sets x 6-8 reps

WOD

Workout Format
For time
Buy In
2 minutes accumulated hollow holds
* When fail: 10 Supermans
Then
5 rounds 
5 HSPU
10 Double DB/KB OH Walking Lunges
60 Skips
Cash Out
40 shoulder taps 
Strength

Wednesday, March 11th, 2020

Strength

A) Double Dumbbell Step Ups
3 sets of 10 reps per side/ no alternating legs
Superset 3 Rounds/ 60 seconds rest
B1) Plank right side x 30 seconds
B2) Plank left side x 30 seconds

WOD

Workout Format
For Time 18 minutes
150 Wallballs
When failure, do the following exercises
(example: 20 wallballs, 10 push ups, 20 wall balls, 10 sit ups etc...)
Return to the first exercise once you make it down the list
10 Push Ups
10 Sit Ups
100 Skips
10 Tricep Dips
10 Slam Balls
Strength

Tuesday, March 10th, 2020

Strength

A) Kettlebell Suitcase Deadlift
3 sets x 10 reps
Superset (3 Rounds)
B1) Glute Thrust x 8 with a 5 second hold at the top
B2) Pank x 30 seconds

WOD

Workout Format
For Time:
30 Calorie Row
Then
21-15-9
Box Jumps
Pull Ups
Then
20 Burpees
Strength

Monday, March 9th, 2020

Strength

Barbell Overhead Press
E1.5MOM x 3,3,3,2,2,2,1,1,1,1
Build up weight each set

WOD

Workout Format
EMOM x 16 Minutes
5 Push Ups
10 Sit Ups
15 Squats
Strength

Friday, March 6th, 2020

Strength

Strength here.

WOD

Workout Format
WOD here.
Strength

Thursday, March 5th, 2020

Strength

Dumbbell Deadlifts:
8 set x 5 reps 

WOD

Workout Format
For Time:
30 Cal Row
4 Rounds of “FML”
20 Shuttle Runs
3 Rounds of “FML”
10 Cal Bike
1 Round of “FML”
1 Rounds of FML = 5 Burpees + 10 DB Snatches + 15 Sit Ups (abmat)
Strength

Wednesday, March 4th, 2020

Strength

A) Bench Press with 3 second eccentric: 3 sets x 8 / Rest 1-2 minutes
SUPERSET 3 rounds (Rest 30-60 sec)
B1) Hollow Hold x 20 sec
B2) Superman Hold x 20 sec

WOD

Workout Format
Tabata 6 Rounds
(must finish movement before moving onto the next)
Vsnaps
Shuttle Runs
KBS
Supermans
Burpees
Plank
Strength

Tuesday, March 3rd, 2020

Strength

A) Dumbbell Bent Over Row: 3 sets x 8 reps / 1-2 min rest 
SUPERSET 3 rounds (Rest 45-60 sec)
B1) Double Arm Dumbbell Overhead Carry 2 lengths
B2) Double Arm Farmers Carry 2 lengths

WOD

Workout Format
4 Rounds for Time
3 lengths of OH Walking Lunges
15 Box Jumps
10 Reverse Lunge Wall Balls
5 HSPU
Strength

Monday, March 2nd, 2020

Strength

Barbell Back Squats
E1.5MOM x 3,3,3,2,2,2,1,1,1
Build up weight each set

WOD

Workout Format
AMRAP 15 minutes
10 Push Ups
20 Sit Ups
30 Cal Row/24 Cal Bike
Strength

Friday, February 28th, 2020

Strength

Friday (Stability)
A) Alternating Pistol Squat to Box 1 x 8 Each Side
B) Elevated Pistol Squat 1 x 8 Each Side
C) Alternating Assisted Pistol Squat 1 x 8 Each Side
D) Heel Elevated Pistol Squat 1 x 8 Each Side
E) Pistol Squat or Rolling Pistol Squat 1 x 8 Each Side 

WOD

Workout Format
Circuit Friday!
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