5DS
25 DUs (2x for singles)
15 weighted sit-up 45/25
10 pull up
after 5 rds are complete athletes must split 10 Rope climbs
3rds
15 hspu
15 box jumps 30/24, 24/20
15 deadlifts 225/135, 185/115, 135/95, 95/65
after 3 rds are complete athletes must split 10 wall walks
1rd
10 snatch
10 oh squat (front or back) 135/95, 115/75, 95/65, 75/45
10 burpee bar jump over
after round is complete athletes must complete a 400m
500 m row
50 DU
40 abmat sit-ups
30 power cleans
400 m run
50 hrpu
40 kb swings
30 box jumps
500 m row
50 burpees
40 pull-ups
30 goblet squats
400 m run
50 DU
40 abmat sit-ups
30 power cleans
partner b is holding a 45/25 plate overhead while the partner a is doing their half of the 50, 40, 30 reps. the weight can never touch the ground
coach mike
6wk strength training: wk3 of 6: Press complex warm up all 3 (s, pp, pj) then - 6x1 at 70% of max for each (so, add weight to each press)
https://www.youtube.com/watch?v=Lsq7ztSjIYA
Partner Chipper:
100 wb shots 20/14
80 box jumps 24/20
60 cal bike
40 Deadlifts, 225/155
20 Burpee Bar Jump Over
10 Wall Walk
BUY-OUT - 400 meter 2 arm KB farmers carry [each partner carries 1/2 the distance]
Partner WOD:
2 person
Each athlete to complete all movements of 30 each
3 Rounds for Time:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
ALL: bike, ride o row or 4 min high kicks down, but kicks back, alt lunge twists down, sire lunges back,
3RDS: 5 sumo air squats, 5 touch toes then walk out to lank push, 5 frog jumps - pvc mobility
400m run
40 wb leg lock wb sit ups
2 wall walk
40 fsq
2 rope climb
400m run
40 pull ups
2 wall walk
40 deadlift
2 rope climb
400m run
40 kb swing
2 wall walk
40 kb goblet squats
2 rope climb
front lunges to rig - hanging scap 10sec
side lunges back - 10 sec hs hold
400m run
40 pull ups / ring rows
40 T2B / K2E
600m run
60 WB shots 20/14, 14/10, 10/8
60 cleans (any way you desire) 135/95, 115/75, 95/65, 75/45
400m run
40 KB swings 53/35, 44/26, 5/18
40 Ball Slam 30/20, 20/10
200m run
20 rope climbs
rd 1; row 100 + 5 c&j - 135/73
rd 2: row 200 + 4 c&j - 145/83
rd 3: row 300 + 3 c&j - 155/93
rd 4: row 400 + 2 c&j - 165/103
rd 5: row 500 + 1 c&j - 175/113
100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles
Always feel free to spend 5 min or so on an improvement skill/goal.
3rds
5 push ups
5 air squats
inch worm to rig - 10 hanging back scap
high kicks back
alt front lunge to rig - 10 hanging back scap
high kicks back
B. partner murph - each partner splits each area
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you'
200m run
50 Ball Slams split 30/20
50 KB Swings split 44/26
3 rope climbs each
200m run
50 HRPU split
50 K2E split
3 wall walks each
200m run
50 hang cleans 65/35
50 push press 65/35
200m run,
50 wb
200m run
50 wb, 50, kb swings,
200 run
50 wb, 50 kb swings, 50 hrpu
200m run,
50 wb, 50 kb swings, 50 hrpu, 50 pull ups
200m run
40s - split
box jump
push ups
v sit ups
run 200m - together
30s - split
wb
kb swing
k2e
run 200m - together
20s - split
ball slam
weighted oh walking lunges r+l =1
weighted tricep extention
run 200m - together
10s - split
wall walk
WARM UP
400m jog -
10 air squats
down - bear crawl
back - high kick
down - inch worm
back - high knees
down - front lunges
back - side lunges
10 air squats
PVC mobility
PARTNER WOD
Partner Wod
run 1 rd around bldg
100 s2oh press 35-39 155/93, 40-44 135/73, 45-49 115/63, 50+ 95/53
run 1 rd around bldg
100 cal row
run 1 rd around bldg
100 kb swing 35-39 70/44, 40-44 53/35, 45-49 44/26, 50+ 95/53
run 1 rd around bldg
100 pull ups
run 1 rd around bldg
10 wall walk
10 rope climb
WARM UP
jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, inch worms down - 10 static hold air squats - burpee broad jumps back - PVC mobility
STRENGTH / SKILL
Press Complex
12 min on clock - 3x3 strict, 3x3 push, 3x3 jerk
PARTNER WOD
Partner WOD: 2 Athletes
4 rds :
A1 bike for calories
A2 10 hang clean + 5 bbjo + 10 t2b
[A1 bike for calories until A2 completes round].
FINISHER
Ab Series, shoulder mobility
WARM UP
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)
STRENGTH / SKILL
Squat Complex From Rack
Front Squat - 3x50%, 3x55%, 2x65%, 2x75%, 1x80%, 1x 90% 1x?%
Back Squat 3x60%, 2x70%, 1x80%, 1x90%, 1x?
OH Squat 3x60%, 3x65, 2x70%, 2x75%, 1x80, 1x90%, 1x?%
METCON
WcG = Weights, Cardio, Gymnastics
power snatch 75/45, pull ups, row 21 - 15 - 9
FINISHER
3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause
WARM UP
Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility
STRENGTH / SKILL
snatch
burgenger warm
rd 1 bar-weight only
rd 2 add weight
then skill transfer
then utilize your learning and complete 7x1 snatches
BENCHMARK
Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
COOL DOWN
AB series and shoulder mobility
Then..
2 rds ea:
a1: run 200m
a2: max wb 20/14, 14/10
a3: max cal bike
100 calorie ROW OR BIKE (must do both)
10 burpees
100 wall balls 20/14, 14/10
10 burpees
100 K2E
10 burpees
100 ball slam 40/30, 30,20, 20/10
10 burpees
100 push ups
10 burpees
100 calorie ROW OR BIKE (must do both)
SECTION 2
150 Calorie Row
50 Pull Up
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m
rx 95/65, sc 65/45
mrx 75/55, msc 55/35
9 Thrusters
35 Double Unders
RX 95/65 doubles
SC 65/45 singles
MRX 65/45 doubles
MsSC 45/35 singles
14-15 Teens rx 65/45 doubles
14-15 Teens sc 45/35 singles
Happy Birthday Gina!!
54 push ups
coaches choice
100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
pull- ups
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles
shift every time athlete completes wb, bs, b
A1 15 wb, 10 ball slam, 5 burpees
A2 row for calories
A3 hspu / hrpu
wb = 20/14, 14/10
ball slam = 40/30, 30/20, 20/10
10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over
rx 55/35 db - 24/20 box
sc
mrx
msc
14-15
10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over
rx 55/35 db - 24/20 box
sc
mrx
msc
14-15
3RDS:- 40 kb swings, 40 goblet squats (split evenly)
RUN 400m (run together)
1RD: 50 DL (split evenly)
RUN 500m (run together)
PARTNER DAY ....
AS GROUP:
DOWN - bear crawl BACK high kicks
DOWN - inch worm BACK high knees
DOWN - spider man BACK butt kicks
DOWN - front lunges BACK side lunges
then
trail again
3rds
10 dumbell thrusters
15 wb
then
spilt 10 rope climbs
750m ROW
75 DUs
7 Burpee jump to target
500m Row
50 DUs
5 Burpee Jump to target
250m Row
25 DUs
5 Burpee jump to target
HAPPY BIRTHDAY Kenny aka 'THOR" and Brandy
as group - 4 lines:
bear crawl down - 10 second bar hang - high kick back
front lunge down - 10 second bar hang - high kick back
side lunges down - 10 second bar hang - high kick back
on own:
15 air squats - 5 squat jumps
row for 500m or bike for 20cal - bear crawl down, high kicks back, side lunge down, high kicks back, then 3rds of 10 air squats, 10s hs hold
Happy Birthday Mark!
Partner Wod - athlete performs total number of reps ea. (i.e 30 + 30, 2+ 2)
30 cal Bike or Row,
2 rope climbs,
30 wall balls,
2 walk walks,
30 kb swings
2 rope climbs,
30 box jumps
2 wall walks
30 cal bike or row
BOX CLOSED - HOME WOD RECOMMENDED:
Do the HOME WOD and POST it on FB Box talk
starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts
Look Lisa go!!
21 DL / PU 225/155
18 HC / T2B 135/ 95
15 PP / K2E 115/ 75
12 Thruster / BBJO 95/65
9 Bear Complex 135/95
6 OH Squat
3 Rope Climbs
arrival - get on Bike for 5 min
3 Rounds:
Down / Back
lunges / high kicks
side lunges / high kicks
inchworm / high kicks
25 air squats
Upon arrival- 4 minutes on the bike or row
Group Warm up: down and back
High Knees
Butt kicks
Spidermans
Push up-downward dog-inch worm
Broad jumps
2 rounds
10 PVC Pass throughs
10 Air squats
10 supermans
Partner Fight Gone Bad-3 rounds
1 minute each station-max reps
Wallballs
SDHP
Box Jumps
Push Press
Calorie Row
Reps can be split any way between partners.
even: 2,4,6,8,10
burpee bar jump over...
at
On own - row or ride for 4 min
5 hanging stretch to inch worm
10 jumping jacks
15 air squats
Group - 3 partner teams:
row-plank-burpee
a1 row for cal
a2 plank
a3 burpee over a 2
total team burpees and calories
Wod 1:
a1 bike for cal
a2 wb dbl shot
a3 thruster 135/95, 115/75, 95/65, 75/45
Wod 2:
a1 max Du
a2 kb swing 70/53, 53/35, 35/26
a3 OH squat / back squat 115/75, 95/65, 75/45, 65/35
3 rds
10 jumping jacks
10 air squats
3rds
inch work + spider man + side lunge x 3
10 squat jumps
4 inch worms:
walk out to plank and do a push up each time
4 air squats
2 squat jumps
4 front lunges
2 side lunges
RD 1:
40 wall balls 20/14
2 power cleans 175/113
40 pull ups
RD 2:
40 box jumps 24/20
2 power cleans 175/113
40 cal bike
RD 3:
40 hrpu
2 power cleans 175/113
40 alt leg sit ups
RD 4:
40 kb swing
2 power cleans
40 cal row
Group:
Line up in rows of 4
first group goes down and back then goes to end of line
high kicks, high knees, lunges, broad jumps
100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
pull- ups
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles
starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts
Group Line up in 3s:
down/back: high kicks, side lunges, forward monster walks, backwards monsters walks,
GROUP: [down and back]
Down- High Kicks - Butt Kicks - Broad Jumps - burpee jump
Back - Lunges - Side Lunges - inch worms
2 Minute Transition
2 Rounds:
Partner A:
- 15 Pull-ups or Jumping Pull-ups
- HSPU or HRPU
Partner B:
- Max Box Jumps 24/20, 20/12
*SWITCH*
2 Minute Transition
2 Rounds:
Partner A:
- 15 kb swings 53/35, 44/26, 35/18
- 15 Goblet Squats
Partner B:
- Max Wall Walks
*SWITCH*
ODD 1,3,5,7,9,11,
3 Burpees
3-5 HS
EVEN 2,4,6,8,10,12
3 Burpees
5 OH SQ
Anyone seen this guy?
Chris, if you see this ... come back home soon!! We miss you! Why don't you join us for Julia's 56 birthday wod!
50 box jumps 24/20
50 jumping pull-ups
50 kb swings 53/35, 44/26
50 walking lunges
50 k2e
50 push press 45/33
50 back extensions
50 wb 20/14, 14/10
50 burpees
50 DUs
HAPPY 59 DAVE!!
GROUP:
DOWN: 1.high kicks 2. front lunge 3. side lunge
BACK: 1.ladder 2 ladder 3. ladder
if waiting for turn hold a static squat
bonus - 8 synchronized burpees
then as a group
SALLY time..... ; - )
Partner Chipper
Marco and the boys do 40
Eileen and the girls do 37
77 cal bike
77 wb shots
77 ball slams
77 box jumps
77 kb swings
77 kb lunges R+L=2
77 kb sit ups
77 cal row
77 k2b
77 burpees
rd1 5 cal row
rd2 10 cal row
rd3 15 cal row
3rds
10 pvc pass thrus
10 pvc oh squat
10 sec hs hold
starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts
5RDS
5 FS 135/95, 115/75, 96/65, 75/55
5 cal bike
2 Min Transition...
5RDS:
5 WB Dbl shot
5 Burpees
3 rds
10 jumping jacks
10 high kicks
10 squat jumps
then
3 rds
5 air squats
1 inch work
SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m
5 cal bike
1 SDHP 75/55, 65/45
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatch
6 KB swing 53/35, 44/26
7 Pull-Ups
8 K2E
9 Box Jumps 24/20, 20/12
10 Jump du or singles 20
11 Burpees
12 OH walking Lunges r+l=2 45/25, 25/15
3rds
40 cal bike
30 straight arm kb lunges
20 hspu
10 rope climb
3 rds
40 row
30 wb
20 ball slam
10 wall walk
3 rds
40 DL
30 PC
20 PP
10 Burpees
Group RED LINE - static stretching & mobiltiy
--------------
3 Partner ROW Relay -
2rds each
a1 row 250
a2 burpees
a3 air squats
Check out our Cardio CoreFit class immediately after our 6:30p WOD...
PREP for WOD
then spend 15 minutes working on DL, PC & PP for wod weight
Then -
5 minutes to complete:
400m run
power cleans, max reps
165/105, 135/95, 115/75, 95/55
Then -
6 minutes to complete:
400m run
push press, max reps
135/95, 115/75, 95/55
Do not rest between rounds. Post run times and reps completed for each exercise to comments."
5 min on clock
5 hrpu
5 superman
5 inch worms
5 high kicks
Homework - see coach
3 RDS
5 airsquats
5 hrpu
5 superman
Run 400 m
6 rds of cindy
60 bike
60 Clean and Press 115/75, 95/65 85/55, 75/45
60 burpee bar jump over
6 rope climb
Run 400 m
6 rds of cindy
60 row
60 wb 20/14
60 box jump 24/20
6 rope climb
Run 400 m
6 rds of cindy
60 kb swings
60 goblets
60 ball slam
6 rope climb
run 400 m
12 min time cap
A1 200m KB farmers carry 53/35, 44/26
A2 Row [record total calories]
A3 Bear complex amrap [record] - 135/95, 115/75, 95/65, 75/45
Athletes will switch when KB pacer returns
5 min transition
3 person partner
12 min time cap
A1 1 min bike for calories
A2 1 min wall walk - record reps
A3 1 min rope climb - record reps
RD 1 - 60
60 row calories
60 WB 20/14, 24/10, 10/8
60 Box Jump 24/20, 20/12
60 K2E
60 KB Swings 53/35, 44/26, 35/18
60 Ball Slam 30/20/10
60 Bike
RD 2 - 30
30 row calories
30 WB 20/14, 24/10, 10/8
30 Box Jump 24/20, 20/12
30 K2E
30 KB Swings 53/35, 44/26, 35/18
30 Ball Slam 30/20/10
30 Bike
70% x 2
75% x 2
80% x 2
85% x 1
90 % x 1
max x 1 and Record
21 - Dead Lift
15 - Hang Clean
9 - Front Squat
6 - Push Press
135/95, 115/75, 95/65, 75/45
odd minute 40/20
1 Hang Snatch PULL
1 Squat Snatch (or power)
repeat
even minute 40/20
1 Clean PULL to knee
1 Squat Clean (or power)
repeat
15-9-6
15 Thrusters, 15 T2b
9 Thrusters, 9 T2b
6 Thrusters, 6 T2b
[115/75, 95/65, 75/55, 64/45]
12 min amrap
5 cal bike
10 wall ball 20/14, 14/10
5 burpees
5 min transition
12 min amrap
10 cal row
10 ball slam 30/20/10
5 box jump 30/24/20/12
rx 135/95
sc 115/75
mrx 95/65
msc 75/45
anytime left...
foam roll
3 Rounds:
30 calorie ROW
30 wall ball shots 20/14, 14/10
30 K2E
After all 3 rd are complete athletes must do synchronized 30 burpees (15ea)
2 Rounds:
20 Calorie BIKE
20 HSPU (or HS Hold 2 sec ea)
20 Pull Ups
20 Ball Slams 30/20/10
After the 2 rds are complete athletes must do synchronized 30 burpees (15ea)
1 Round:
10 SDHP 95/65
10 Snatch (of G2OH)
10 OH Squat (or back sqt)
10 Rope Climb
10 Wall Walk
3 rds
a1 row for cal
a2 thrusters 95/65,
a3 run200
athletes rotate thru 3rds ea
record max calories and thrusters while athlete runs the 200m
2rds
a1 bike for calories
a2 30 kb swing 53/35, 44/26
a3 30 goblet squat
athletes rotate thru 2rds ea
1rd
30 hspu
21 walking planks
9 wall walks
.16
200 jump rope
40 box jump
40 pull up
40 hrpu
40 cal row
200 jump rope
30 box jump
30 ctb or ring row
30 hspu
30 cal bike
200 jump rope
20 burpee box jump
20 t2b
20 wall walk
20 cal row
Buy out 400m run
Dynamic Stretching
walking lunge twists
walking high kick
burpee broad jumps
stationary windmills
15 Minute Time Cap
5 CTB
5 Hang Clean 95/65
5 Thruster 95/65
5 Calorie Bike
look for our WcG STORE to open back up....
MISSING - Have you seen this couple...??
Zombies:
• “Walk Like the Dead”:
30 wall walks
• “Grave Bursters” :
60 burpees
• “Brain Toss” :
60 Wall Ball (20/14 lbs)
• “Blood on the Bar” :
60 Pull ups
DEFENDERS:
• “Haul Off the Dead” :
200 M Partner Carry (Switch off)
• “Suppressing Fire” :
200 Double Unders
• “Jump High or Die” :
100 Box Jumps (24/20?)
• “Skull Crushers” :
60 Deadlifts (185/135 lbs)"
10 high kicks
5 inch worm
10 air squats
5 min transition:
WOD 2: 12 min time cap
3RFT
30 cal row
20 Ring Row
10 G2OH 115/75, 95/65, 75/55
5 Min Transition:
WOD 3: 8 min amrap
8 HR burpee over box 20"
4 sq clean 135/95, 115/75, 95/65
20 wb 20/14, 14/10
20 kb snatches 44/26, 35/18
Both athletes work at each movement but do not have to split evenly.
100 wall ball 20/14, 14/10
50 hspu or hold [3 seconds per rep] or hRpu
10 Bear complex 135/95, 115/75, 95/65, 75/45
6 rope climb
400m RUN
100 ball slam 30/20, 20/10
50 pull ups
10 Bear Complex
6 wall walk
50 calorie Bike
100 box jump 24/20, 20/12
50 burpee
10 Bear complex
6 rope climb
400 RUN
100 KB swings 53/35, 44/26, 26/18
50 KB goblets
10 bear complex
6 wall walk
100 calorie row
mobility:
10 pvc pass thru
GROUP RED LINE for dynamic and static stretch
Group:
form a circle - dynamic movements then run 200m
wheel barrow down - switch - and back
10 high kicks
5 inch worm
10 air squats
WOD 1:
12 Min amrap
20 hspu/hrpu
4 rope climbs
20 thrusters 95/65, 75/55, 65/45
5min transition:
WOD 2: 12 min time cap
3RFT
30 cal row
20 C2B/Ring Row
10 G2OH 115/75, 95/65, 75/55\
5 Min Transition:
WOD 3: 12 min amrap
8 HR burpee over box 20"
4 sq clean 135/95, 115/75, 95/65
20 wb 20/14, 14/10
20 kb snatches 44/26, 35/18
SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m
run 400m
walking high kicks, broad jumps,
5 x 5 air squats, 1 inch worms
AS GROUP:
3 minutes EACH
ROW 30s work / 30s rest
Jump 30s work / 30s rest
15 minute amrap
A1 BIKE for Calories
A2 5 pull ups, 10 push ups, 15 squats, 20 sit ups
Switch
[Calculate total calories and reps]
Transition - 5 MIn
15 Minute amrap
A1 ROW for calories
A2 5 KB thruster (r+l=1), 15 KB swing, 200 m run
Switch
[Calculate total calories and reps]
JERK SKILL WORK
PVC then bar work first. Gradually add weight
ultimately - 1 sq clean + 1 split jerk
1 hang snatch + 1 OH squats
1 snatch (from floor) + 1 OH squat
Circuit 2
A1 RUN 200m as pacer
while...
A2 ROW and
max kb swings for rd 2 [44/26, 35/18]
all athletes must go thru the circuit
Circuit 3
A1 RUN 200m as pacer
while...
A2 ROW and
A3 max box jumps[24/20, 20/12]
all athletes must go thru the circuit
5 MINUTE TRANSITION
FRONT OF BOX - 12 MIN AMRAP
A1 Air Bike 1 minute
A2 Wall Ball Shots [20/14, 14/10, 10/8]
A3 Ball Slams
5 MINUTE TRANSITION
CASH OUT
3 minutes of work EMOM
A1 max rope climb
A2 max calorie row
A3 max KB Swing 53/35, 44/26, 35/18
each athlete completes a movement at the top of minute and RECORD
3 rounds:
10 kb swings 53/35, 44/26, 35/18
10 kb goblet squats
10 calorie row
300 meter run (out front - left - around to back door)
2 rounds:
20 T2B
20 Pull ups
200 meter run (out front - left - down and back)
1 round:
30 calorie bike
100 meter run (out from - right- in back)
EMOM 7-12:
5 Deadlifts 5 Burpee Bar Jump Over
Coaches Choice
15 Bar Biceps
15 Bar Triceps
9 Bar Biceps
9 Bar Triceps
RD 2
500m Row
15 Box Jump
KB farmers carry out
15 kb american swing
KB farmers carry in
RD 3
500 meter Row
9 Box Jump
KB Farmers Carry out
9 KB american swing
KB farmers carry in
STATION 1: 6MIN AMRAP - Record it!
10 Front Squat (approx 50% of your PR)
run 200 meters (out front door L - down and back)
- A1 starts once complete with the FS - A2 starts
2 min transition
STATION 2: 6MIN AMRAP - Record it!
10 pull ups
100m run (out back door - left and in front to bike)
5 calorie bike
2 min transition
STATION 3: 6MIN AMRA
50 dbls / 100 singles
25 weight situps 45/25, 25/15
7 MIN AMRAP
7 walking plank push ups
7 KB Swings 53/44, 44/35, 35/26
7 KB Goblet Squats
7 Burpees
2 person partners
A1 row 100 meters
A2 jumping alternating lunges
Switch
A1 row 100 meters
A2 inch worms
A1 row 100 meters
Switch
A1 row 100 meters
A2 broad jumps
Switch
A1 row 100 meters
A2 jump squats
2 Person Partner Chipper
400 m run [together]
4 rounds (split evenly)
40 kb swing 53/35, 44/26, 35/18
40 push up
40 weighted sit-up 45/25, 25/15
40 weighted alternate lunges [r+l=2] same
300 m row [each]
3 rounds (split evenly)
30 wb 20/14, 14/10
30 kb goblet 53/35, 44/26, 35/18
30 ball slam 3020, 20/10
Station 1:
Row for calories (record your total)
Station 2:
10 burpee box jumps
10 snatch 95/65, 85/55, 75/45, 65/35
10 OH Squats (modify with Front Squats)
Station 3:
30 pull ups
15 Weighted Sit-ups 45/25, 25/15
Rules:
Athletes CANNOT pass each other.
Each athlete must complete the station before moving on.
After 3 RDS REST 5 Minutes
Then, PARTNER CASH OUT
2 ROUNDS for TIME [9 movements for 2 rds totaling 18 at 18 movements each!]
18 wall ball sit -ups
18 wall balls
18 Hand release push-ups
18 Power Clean
18 Bar facing jump-overs
18 KB swings
18 KB goblets squats
18 Ball Slams
18 ROW or BIKE
You can Join "The Kid" and help him celebrate. Modify if needed
Dynamic Stretching
walking lunge twists
walking high kick
burpee broad jumps
stationary windmills
15 Minute Time Cap
5 CTB
5 Thruster 95/65
5 Hang Clean 95/65
5 Calorie Bike
70% x 2
75% x 2
80% x 2
85% x 1
90 % x 1
max x 1 and Record
5 min transition
WOD 2: 20 min
Buy-In: 800 m run partner
AMRAP
10 Deadlift ea. 225/155, 185/115, 155/95, 135/75
5 bbjo ea.
10 kb swing ea 53/35, 44/26, 35/18
5 hspu ea.
Get Loose
Partner Warm up:
3 rds each
12/10 cal ROW
10 KB 35/26
20 wall ball sit ups 14/10
OH SQUAT:
2x2 bar weight
6x2 increase load slightly each 2
As a GROUP:
200m lite jog
stationary inch worm out + 5 push ups + inchworm in - squat & hold
10 air squats
10 alternate leg lunge twists
10 high kicks
windmill arms & shoulders
Warm up:
line up...
25' inch worm - run 200
back in line..
25' alternate leg walking lunge twists - run 200
back in line...
25' walking high kicks
RED LINE - group mobility
run 400
3rds
30 bbj
30 kb
30 bbj
run 400
15 Wall Balls 20/14, 14/10, 10/8
4 power clean 155/105, 135/95, 115/75, 95/65
15 Wall Balls
ROW 250/200
15 Box Jumps 24/20, 20/12
4 Power Cleans
15 Box Jumps
RUN 200m
15 T2B
4 Power Cleans
15 T2B
250/200 Row
15 HSPU
4 Power Cleans
15 HSPU
RUN 200
SDHP + Push Press
3 sets of 4-6 reps of each movement
Build to workout weight
10 cal row
5 air squats
inch worm out to plank
5 push ups
inch worm in to squat
5 squat jumps
WOD [1]: 6 min amrap
20 calorie BIKE
15 Push Ups
10 Box Jumps 24/20, 20/12
3 min transition
WOD [2]: 6 min amrap
20 calorie ROW
15 KB SwIng (American) 53/35, 44/26, 35/18
10 KB Goblet Squats 53/35, 44/26, 35/18
3 min transition
WOD [3]: 6 min amrap
20 Dbl unders
15 Ball Slams 30/20, 20/10
10 Clean & Press 115/75, 95/65, 85/55, 75/45
SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m
A1 must run 400 meters A2 works on "chipper"
Athletes can split the reps however they chose
3 ROUNDS
10 Pull Ups
10 Box Jumps 24/20
5 Heavy Power Cleans 155/95, 135/75, 115/55
400 meter Partner RUN
* after all 3 rds are completed by both athletes.*
3 ROUNDS
10 WB 20/14, 14/10
10 T2B
5 Rope Climbs
400 meter Partner RUN
3 ROUNDS
10 Calorie Row
10 American KB Swing 53/35, 44/26
5 Wall Walk
400 meter Partner RUN
AS GROUP:
5MIN of work
200m jog buy-in
3 push up
6 air squat
9 sit up
Lite mobility/stretching
1,3,5,7,9
5 Clean & Press 135/95, 115/75, 95/65, 75/55
5 BBJO
2,4,6,8,10
15 KB Swing 53/35, 44/26, 35/18
3 RDS 21-15-9
K2E
Ball Slam 30/20, 20/10
Box Jump 24/20, 20/12
2 RDS 15-9-6
Power Clean 135/95, 115/75, 95/65, 75/45
Front Squat - same as above
1 RD 9-6-3
Snatch 95/65, 85/55, 75/45, 65/45
Station 1: OH squat (no more than 9) 95/65, 75/45, 65/35
Station 2: Burpee plate jump (use 25lb plate)
Station 3: Deadlift 185/135, 155/115, 135/95
Station 4: KB swing 53/35, 44/26, 35/18
Station 5: Row for calories
Do not squat clean your 1st rep.
1 set 50% x 3
1 set 55% x 3
1 set 60% x 3
3 sets of 70% x 5
Row for total calories
REST 3 MIN
WOD 2
Partner A & B Split evenly
20 CTB PULL UPS / CTB JUMPING PULL UPS
20 GOBLET SQUAT 53/35
20 deadlift 185/135
20 hand release burpees on a 15lb plate
A2:
AMRAP
5 Power Cleans
4 Front Squats
3 Push Press
2 Back Squats
1 Lap 400 m
A2 must complete 1 full round before switching from AMRAP to Chipper
SCORE = total time for chipper + AMRAP
after completing 2 rds focus a few minutes on mobility
record 80 x 1+
* mobility moves*
MOBILITY/STRETCH
Group meets on Red Line
WARMUP
Partner Heart Rate kickstart
3rds ea.
Partner A run 200m
Partner B wall sit while partner A runs
SKILL WORK
DeadLift
50x3, 60x3, 70x3, 80x2, 90x1, 90x1+
METCON
15 Minutes
3rds - each rd starts on 5min mark [0-5, 5-10-10-15]15 DeadLift - rx bodyweight, sc 70%
15 burpee bar jump over sc=plank thruster
15 wall balls rx20/14, sc 14/10
15 ball slam rx 30/20, sc 20/10
[5min time cap and/or rest]
CASH OUT
100 dbl unders
50 weighted ab sit ups 45/25, 25/15
50 weighted triceps (behind the neck) 45/25, 25/15
* Partner A starts and continue through Row and KB Partner B follows but cannot pass. Rest while you're waiting or when needed.
Squat Clean (from floor) 70%
Chest to Barbell Push UPs
OH Squat 70%
Bar Jump Over
Stretch and get mobile
MOBILITY MOVEMENTS
30 weighted sit ups 45/25, 25/15
30 weighted behind the neck curls 45/25, 25,15
30 weighted alternate lunges R+L=2 45/25,25/15
2 ROUNDS
20 Hang Snatch 85/55, 75/45, 65/35
20 OH Squat / Back Squat
1 ROUND
10 CALORIE BIKE or ROW
Mobility work
40 [split] American KB Swing 44/35, 35/26, 26/18
7 [each] KB Goblet Squats same weight
40 [split] BOX JUMP - 24/20 (must jump), 24/20 (jump or step up)
7 [each] weighted lunges (L+R=1) 45/25, 25/15, 15/10
40 [split] Thrusters 65/45, 45/35
7 [each] burpee bar jump overs
40 [split] HSPU/HRPU
7 [each] WEIGHTED sit ups 45/25, 25/15
3 ROUNDS
5 OH Squat 115/75, 95/65, 85/55, 75/45, 65/35
10 Bar Jump Over
15 Push Press - same weight as above
20 Cal Bike
RUN 400m
1 ROUND
5 Rope Climbs legless, w legs, pull up from floor
10 wall climbs
15 T2B
20 ball slam 30/20, 20/10
RUN 400m
10 cal bike
10 kb swing
10 air squat jump
10 air squat
15 cal bike
10 kb swing
10 air squat jump
10 air squat
Rounds 3 & 4:
7 Clean & Press 115/75, 105/65, 95/55, 85/45
7 Bar Jump Over
RECORD MAX Box Jump 24/20, 20/12
Rounds 5 & 6
7 Thrusters 115/75, 105/65, 95/55, 85/45
7 Burpee Bar Over
RECORD MAX Wall Balls [14/10, 10/8]
90 k2e
90 jumping pull ups
90 air squats
90 single jump rope
BIKE - calories
RUSSIAN KB SWINGS 53/35, 44/26
ROW - calories
DEADLIFT - 185/135, 135/95
BURPEES
record maximun number of reps/calories each round.
WARMUP
8 min
Jog 200
5 airsquat
5 inch worms
5 squat jumps
5 push ups
Repeat
METCON
4 WODs 6min each
Wod 1: 5 HSPU
10 Ball Slam 30/20
Wod 2: 5 Sq Clean 115/73, 95/53
10 CTB
Wod 3: 5 Split Jerk 115/73, 95/53
10 T2B
Wod 4: 5 OH Squat 115/73, 95/53
10 Barbell Push-ups
3 min transition between wods
CASH OUT
Day 8 100 Ab Challange
WOD 1:
A] Bike (record calories)
B] T2B (record ea)
C] 20 Wall Balls (20/14) - when all 20 wall balls are complete everyone swiitches
WOD 2:
A] ROW (record calories)
B] OH weighted HOLD (45/25)
C] 10 KB Swings + 10 KB Goblets - When C has completed everyone switches
WOD 3:
A] JUMP Dbl Unders (Record total jumps)
B] Burpees (record)
C] 5 Bear Complex 115/75 - when C completes all 5 Bear complexes then everyone switches
OPEN GYM - MEMBER ONLY
8:30am - 11:30am
Inside for CHIPPER - start at top of minute:
2 ROUNDS [rd 1 full, rd 2 1/2]
60 wall ball 20/14, 14/10
30 walking plank push ups
60 weighted sit-ups 45/25, 25/10
30 push press 115/73, 95/53
60 K2E
30 front squat 115/73, 95/53
NOTE: every 3 minutes do 5 burpees
Buy In
52 Dbl Unders
Wod 1
10 Cal Bike
10 Ball Slams
10 Air Squat Jumps
10 HSPU
10 Burpees
2 rope climbs
Metcon
4 Rounds
13 Power Snatches
13 Box Jumps
13 Pull Ups
13 Wall Balls
Every 5 minutes run 200 Meters
Cashout
520 Meter Row
Stretch and get mobile
WARMUP
Group RED line
4min fish game
WOD
Barbells And Burpees
5 x 5 in 25
5 Rounds - 25 Min Time Cap
5 Power Clean
5 Burpee Bar Jump Over [BBJO]
5 Front Squat
5 BBJO
5 S2OH
5 BBJO
5 Thrusters
RX+ 115/75
RX 105/65
SC+ 95/55
SC 75/35<
5 HSPU / 10HRPU
BOX JUMP - 5
Clean & Jerk - 2-4 reps
Chest to Barbell push ups - 5-10 reps
both in 40s each round
SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m
EVERY 3 MINUTES COMPLETE 9 SQUAT JUMPS
MOBILITY/STRETCH
Group meets on Red Line
WARMUP
Partner Heart Rate kickstart
3rds ea.
Partner A run 200m
Partner B wall sit while partner A runs
SKILL WORK - DeadLift
50x3, 50x3, 60x2, 70x2
METCON
15 Minutes
3rds - each rd starts on 5min mark [0-5, 5-10-10-15]
15 DeadLift - rx bodyweight, sc 70%
15 burpee bar jump over sc=plank thruster
15 wall balls rx20/14, sc 14/10
15 ball slam rx 30/20, sc 20/10
[5min time cap and/or rest]
For those of you who are participating in the World Life Fitness Challenge WEIGH-INs are at 7:30am. Benchmark wod immediately after.
For those of you who are coming for our Saturday partner wods..
3rds
20 ball slam 30/20/10
20 box jump 24"/20", 20"/12"
[when all 3rds are complete partner run together 400m]
1rd
30 Hang Clean 115/75, 85/55, 65/35
30 Push Press 115/75, 85/55, 65/35
[partner run 400 meters]
NOTE: every 4 minutes both partners need to do 4 burpee jumps
Skill: Pull Ups
Metcon: 12 minute amrap -
Warm up: Group
Metcon: 5 RFT - 10 Pull ups, 8 HSPU, 6 Power Clean (135/105), 4 BBJO, 2 Rope Climb
Cash Out: 4 RFT 25 OH weighted Triceps (45/25), 25 dips
Warm up: 3rds Run 200m 10 PU
Mobility: Group
Skill: Front Squat [from rack] 5,5,3,3,1,1,1+
Metcon 14 Min amrap - 3 Clean, 6 Front Squat, 9 Ball Slam, 12 Air Squat Jump
Warm up: Group
Skill Work: Rig Bar Work
Chipper: 10 kb snatches (l+r=1) 20 cal row 30 box jump 40 russian kb swing 50 k2e 40 american kb swing 30box jump 20 cal air bike 10 kb snatches (l+r=1)
Cash Out: Tabata 20/10 Hollow Hold
Tuesday 16.26.04 WOD
Warm up: 500m buy in then partner ladder [Air Squat/PU]
Group Mobility/Stretch:
Skill Work: PRESS - Strict, Push, Jerk
Metcon: 9 min amrap - 9 S2OH, 9 C2B, 9 Ring Dips
Cash Out: involves sit-ups..
Happy Birthday to our Founding member Cara (aka CC)
Weight Skill Work:
4RFT
10 Deadlift, 10 Bar Jump Over, 10 KB Swings, 10 Superman, 1 Wall Walk
Cash Out: 41 HSPU
Sunday's OPEN Box from 8:30 - 12 noon
Come and practice your skills, Join a WOD ot make up a WOD if you missed one during the week.
Warm up: posted on box whiteboard
Skill Work: Clean and Jerk
Metcon:
16:00min AMRAP
12 Weighted Sit-ups - 9 Thrusters - 6 BBJO - 3 Wall Walks
Note: All work can be modified and is listed on Box Whiteboard
Metcon: "Fight Gone Bad"
5 Rounds:
NOTE: 1 minute at each station. Rest 1 minute after each round. Calculate total reps.
Gene's birthday WOD
Partner WOD
8 rounds for time:
8 burpees
6 squat cleans (135/95)
4 push press (135/95)
2 wall walks
One person working at a time - Partner A 8 burpees, then partner B burpees etc.
Rest 2 minutes
10 minute AMRAP:
40 double unders/80 singles
20 toes2bar (60 reps = 1 round)
Partner 1 starts on double unders When partner A moves to T2B - partner B starts
Metcom: For time 20min AMRAP
10 wall ball sit ups
10 deadlifts 185/115, 155/95, 135/75
10 box jumps
10 K2E
10 ball slams 20/10
After each round add 1 to each exercise
16.4.11
Warm up
3 rds
Rd1
250 row
20 air squats
250 row
10 burpees
Rd2
250 row
15 air squats
250 row
15 burpees
Rd 3
250 row
10 air squats
250 row
20 burpees
Mobility | Stretch
WOD
6 RFT
12 Front Squat
12 lateral bar jump overs
12 push press
Partner Warm up:
3 rounds each
Partner A jogs 400M
Partner B Rides Airbike until Partner A returns
Group Stretch:
WOD:
21,15, 9
Clean & S2OH
Deadlift
100 Partner Wall Balls 14/10
Cash Out:
Alternate Ladder
10-1 guess
1-10 airsquats
No weights but buckle up....
3min each station
Air bike - calories
Row - calories
Burpees
Box jumps
Weighted sit ups
Pull ups
Bulgarian lunges
170710B MONDAY
