WODs

Strength

Friday, February 11th, 2022

General Warm-Up

Core Complex
Followed by
Band Shoulder Warm Up

Strength

Military Press
1) 5 Reps @ 75%
2) 5 Reps @ 80%
3) AMRAP @ 85%

Strength

Filly Press 3 x 10
Incline Bench Row 3 x 12

WOD

Workout Format
2 minutes ON: 1 minute OFF
20 Burpees
+
AMRAP Movement X
Round 1- Air Squats
Round 2- Push Ups
Round 3- V- Ups
Round 4- Lunges
Round 5- Sit Ups
Strength

Thursday, February 10th, 2022

General Warm-Up

MB Dimmel Deadlift
Push Ups
MB Thruster
Up Downs

Strength

Deadlift
1) 5 Reps @ 75%
2) 5 Reps @ 80%
3) AMRAP @ 85%

Strength

DB Hamstring March 3 x 12 per side
Dual KB Front Squat 3 x 10

WOD

Workout Format
AMRAP 8 minutes
6 Pull Ups
10 Wall Balls
Immediately into:
4 minutes
Build a to max Clean
Strength

Wednesday, February 9th, 2022

Strength

Bench Press
1) 5 Reps @ 75%
2) 5 Reps @ 80%
3) AMRAP @85%

Strength

DB Chest Fly's 3 x 12
Alt DB Row 3 x12

WOD

Workout Format
12-9-6-3
Burpee Over Bar
T2B
Push Press (105/75)
Strength

Tuesday, February 8th, 2022

Strength

Pendlay Row
1) 5 Reps @ 75%
2) 5 Reps @ 80%
3) AMRAP @ 85%

Strength

2 second Iso Ring Rows 3 x 15
Deficit Push - Ups 3 x 12

WOD

Workout Format
5 Rounds
30 KBS
20 Box Jumps
15 Push Ups
Strength

Monday, February 7th, 2022

General Warm-Up

Campires
Squat+Squat+Lunge
Up Downs
Farmer Hold
Side Plank

Strength

Front Squats
1) 5 Reps @ 75%
2) 5 Reps @ 80%
3) AMRAP @ 85%

Strength

Back Squats 3 x 10
Barbell Glute Thrust 3 x 15

WOD

Workout Format
EM1.5M
6 ES Double DB Weighted Lunges
6 Double DB Up Downs
Remainder of time: Single Skips
Strength

Friday, February 4th, 2022

General Warm-Up

Band Shoulder Warm Up

Strength

Military Press
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO1.5M x 3
Arnold Press
EMO1.5M x3
Gorilla DB Row x12

WOD

Workout Format
Even- 4 Burpee Over Rower
Odd- 4 DB Thrusters 30/20
Strength

Thursday, February 3rd, 2022

Strength

Deadlift
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO1.5M x3
DB Single Leg RDL x 12
EMOM x3
Cyclist Squats x12

WOD

Workout Format
30 Double Unders
Max Active Hang
Strength

Wednesday, February 2nd, 2022

Strength

Bench Press
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO1.5M x 3
Glute Bridge DB Bench Press x 12
EMO1.5M x 3
DB Back Row x 12

WOD

Workout Format
AMRAP 10
5 Power Cleans
10 T2B
Strength

Tuesday, February 1st, 2022

Strength

Pendlay Row
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO1.5M x 3
Chin Ups x 12
EMOM x 3
DB Strict Press x 12

WOD

Workout Format
AMRAP
10 Box Jumps
15 BB OH Press (45/35)
20 Air Squats
Strength

Monday, January 31st, 2022

General Warm-Up

Campfires
Lunge+ Lunge +Squat
Inch Worm w/ Push up
Good Mornings

Strength

Front Squats
1) 5 reps @ 50%
2) 5 reps @ 60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO2M x 3
Lunges x12 per side
EMO1.5M x 3
Barbell RDL x 12

WOD

Workout Format
AMRAP
10 Box Jumps
15 BB OH Press (45/35)
20 Air Squats
Strength

Saturday, January 29th, 2022

General Warm-Up

4 Rounds
10 Jumping jacks
10 Samson stretches
10 Big arm circles forwards and backwards
10 Trunk twists

Strength

Object Presses
5 sets
10 Object presses
:90sec rest

Workout

20min AMRAP
5 Push-ups
10 Sit-ups
15 Up downs
Strength

Friday, January 28th, 2022

General Warm-Up

4 Rounds
5 Up downs
5 Groiners
5 Big arm circles
5 Inchworms

Strength

5 Sets
20 Push-ups
:90sec rest

Workout

10-9-8-7-6-5-4-3-2-1 for Time
Air squats
Sit-ups
Chair dips
Strength

Thursday, January 27th, 2022

General Warm-Up

4 Rounds
10 Jumping jacks
10 Sit-ups
10 Air squats
10 Truck twists

Strength

5 Sets of
6 R/L rear foot elevated split squats
* Put your rear foot on a chair and squat down as far as possible, keeping your front foot planted on ground and rear foot on chair, chest up. Do five sets of six on each leg.
:90sec rest

Workout

21-15-9 for Time
Burpees
Push-ups
Sit-ups
Strength

Wednesday, January 26th, 2022

General Warm-Up

2 Rounds
:45 Wall Sit
:15/:15 Doorway stretch (L/R)
:30 Reverse plank
:45 Wall sit
10 Jumping air squats
10 Scap push-ups

Strength

5 sets
10 Object presses
:90sec rest

Workout

10 Rounds for Time
10 Burpees
100m run (50 high knees)
Strength

Tuesday, January 25th, 2022

General Warm-Up

100m Jog (50 high knees)
15 Lunges
10 Tuck ups
5 Groiners

Strength

5 Sets
15 Chair Dips
:90secs rest

Workout

3 Rounds for Time
20 Jumping jacks
20 Burpees
20 Air squats
Strength

Monday, January 24th, 2022

General Warm-Up

2 Rounds
10 Groiners
10 Boot strappers
10 Inchworms

Strength

Plank Holds
3 Sets of :45secs in each position
Elbow plank
Straight arm plank
Right side plank
Left side plank
Straight arm plank
Elbow plank

Workout

5 Rounds for Time
10 Chair dips
10 Object presses
5L/5R Split squats
* Put your rear foot on a chair and squat down as far as possible, keeping your front foot planted on ground and rear foot on chair, chest up. Do five on each leg each round
Strength

Saturday, January 22nd, 2022

General Warm-Up

4 Rounds
10 Jumping jacks
10 Samson stretches
10 Big arm circles forwards and backwards
10 Trunk twists

Strength

5 Sets
15 Push-ups
:90sec rest

Workout

14 minute AMRAP (as many rounds as possible)
20 Up downs
15 Sit-ups
10 Air Squats
Strength

Friday, January 21st, 2022

General Warm-Up

2 Rounds (5:00 minute cap)
:30 Wall Sit
:15/:15 Doorway Stretch (L/R)
:30 Reverse Plank
:30 Wall Sit
10 Jumping Air Squats
10 Scap Push-ups
10 Bootstrappers

Strength

Hollow Holds
10 sets of :30sec hollow holds

Workout

For Time
100 Air squats
30 Chair dips
75 Air squats
20 Chair dips
50 Air squats
10 Chair dips
Strength

Thursday, January 20th, 2022

General Warm-Up

7 minutes of
4 Lunges
4 Burpees
4 Hollow rocks
4 Tuck jumps

Strength

Split Squats, 5 sets of:
5 right/left rear foot elevated split squats
*Put your rear foot on a chair and squat down as far as possible, keeping your front foot planted on ground and rear foot on chair, chest up. Do five sets of five on each leg.

Workout

For Time
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Push-ups
Sit-ups
Strength

Wednesday, January 19th, 2022

General Warm-Up

10 Jumping jacks
10 Sit-ups
10 Air squats
10 Trunk twists

Strength

Plank Holds
3 sets of :30secs in each position
Elbow plank
Straight arm plank
Right side plank
Left side plank
Straight arm plank
Elbow plank

Workout

10 Rounds for Time
10 Air squats
10 Up downs
10 Tuck jumps
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