Wednesday 4/29

Option 1

Amrap 20

20 single arm DB shoulder to overhead

20 toe to bar

20 single arm DB shoulder to overhead

20 alternating pistols 

Option 2

Amrap 20

20 single arm DB shoulder to overhead 

20 v ups

20 single arm DB shoulder to overhead

20 weighted walking lunge 

Tuesday 4/28

“Morrison”

50-40-30-20-10

Wall ball 20/14

Box jump 24/20

Kettlebell swing 53/35

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Monday 4/27

“Tabata Something Else”

Tabata pull up

Tabata push up

Tabata sit up

Tabata air squat

Work through all 8 Tabata intervals of each movement before moving on to the next. Score is total reps.

Friday 4/24

Wod

5 sets

Amrap 4

10 thruster 95/65

50 double under

Rest 1 min between

Thursday 4/23

20 min of Mobility

And/or

35 min for quality

3 min cardio

60 side steps 

10 glute bridges

10 spider lunge

10 inch worm

Wednesday 4/22

WOD
2 rounds
Amrap 10
60' single dumbbell overhead walking lunge 50/35
15 hang power clean 135/95
15 toe to bar

Modifications
1) use dumbbell or KB for overhead walking lunge, if you don't have any weight just do regular walking lunges
2) if you don't have a barbell for hang power clean, you can use a KB and do KB swings or if you have a dumbbell you can do dumbbell hang power clean (same reps if you have 2 DBs or 15 each arm if you have single DB)
3) substitute v-ups if you don't have a place for t2b

Monday 4/20

“Support your local box fundraiser WOD 3”

For Time

50 dumbbell deadlift 50/35

50 abmat sit ups 

50 box steps ups 24/20

50 single arm DB thruster 50/35

No equipment WOD

Amrap 12

50 glute bridges

50 sit ups

50 walking lunge

50 air squats

Friday 4/17

Equipment WOD
For Time
10 shoulder press
15 overhead squats
20 push press
25 front squat
30 push jerk
35 back squats

rest 5 min

35 back squats
30 push jerks
25 front squat
20 push press
15 overhead squats
10 shoulder press

Barbell 115/75

No equipment WOD
4 RFT
10 Tempo Push-ups 15 Hollow Rocks 20 Walking Lunges 10 Push-ups 15 V-ups 20 Jumping Lunges 10 Deficit Push-ups 15 AbMat Sit-ups 20 Jumping Squats Rest 2 mins

Thursday 4/16

Option 1
Spend 20 min stretching and doing mobility

Option 2
Run, bike, row, or walk
3 rounds
3 min
rest 30 sec
2 min
rest 30 sec
1 min
rest 2 min

Wednesday 4/15

Amrap 30

Run 200m 

10 hand release push ups

20 ring rows

30 air squat

If you don’t have access to rings, you can do bent over rows with a barbell, KB, or DB, you can put the bar on the rack and lay below and pull your chest to the bar.  

Tuesday 4/14

Everybody Part 1
Amrap 5
10 wall ball 20/14
10 single dumbbell box step up 50/35 on 24/20
rest 1 min

Everybody Part 2
Amrap 5
15 wall ball 20/14
15 single dumbbell box step up 50/35 on 24/20
rest 1 min

Everybody Part 3
Amrap 5
20 wall ball 20/14
20 single dumbbell box step up 50/35 on 24/20
rest 1 min

Monday 4/13

"Support Your Local Box Fundraiser WOD 2"
For Time
100 double under or 200 single under
21 burpee
75 double under or 150 single under
15 burpee
50 double under or 100 single under
9 burpee

If you are able to do double unders lets give this a go and try to do all reps today. 

For single unders you will double the reps

If  you don't have a rope do the same number of jumping jacks.

Warm up
2 rounds
20 cal machine or 1 min run
15 jumping jacks
15 front jumping jacks
6 spider lunge
10 side lunge
10 speed skater rotations
3 x 2 narrow inch worm
10 forward arm rotations
10 back arm rotations

"Good Friday" 4/10

I realize we don't have ideal circumstances but we are celebrating Jesus today.  Make any modifications that you need to and get after it.

For Time - With a partner
Part 1 - Passion WOD
100 Double Unders (both partners) Barbell Carry, 95/65 lbs, 800 m (together) 100 Burpees (split)

then

Part 2 - Jesus WOD
Alternate rounds, both partners do turkish get ups
14 rounds for time of: 10 Deadlifts (95/65) 10 Squat Cleans (95/65) 10 Push Presses (95/65) 50 ft of Walking Lunges with barbell on back. Walk back to start point and switch with partner. After Round Three, Seven, and Nine, perform 7 Turkish Get-ups (53/35)

Thursday 4/9

WOD

20 min mobility 

Or 

Make up a workout you missed this week

Wednesday 4/8

WOD

For time

100 double under

Then, 

10 rounds

10 handstand push ups

10 pistols

Then,

100 double unders 

Tuesday 4/7

WOD

4 RFT 

400m run

20 toes to bar, hanging leg raise, or v-ups 

200m run

20 thruster

Monday 4/6

“Support your local box fundraiser WOD 1”

Amrap 10

10 air squats

9 right arm dumbbell snatch 

10 push ups

9 left arm dumbbell snatch 

Friday 4/3

Everybody
5 RFT
200m run
20 pull ups
200m run
20 push ups
200m run
20 sit ups
200m run
20 squats

Come up and use the outside rig if you don't have a pull up bar at home.  You can do ring rows or any other bent over row variation to sub for pull ups.  

Warm up
2 rounds
100m run
5 reps of each movement

Thursday 4/2

Make up / Recovery Day

If you missed a previous workout this week today is a good day to make it up.  Otherwise use this day as a recovery day. Do some walking and stretching for 30-60 minutes to get some blood flow.

Wednesday 4/1

Equipment/Minimal Equipment WOD

10 RFT
3 Power Snatch
5 Strict HSPU
7 Cal row
rest 1 min

Power Snatch weight:  pick a moderately heavy weight that allows for touch n go... if you have two DBs or KBs then do double DB or KB snatch for 6 reps, if you only have one DB or KB then do single arm snatch for 12 reps

Strict HSPU:  you can modify to kipping or use the same weight you have for snatches and do push press for the same amount of reps

Row:  If you don't have a rower you can sub any other machine for the same calories or do 100m sprint.

No Equipment WOD
7 Rounds
2:00 on 1:00 off
40 double under or 80 single
3 wall walks
Max rep walking lunge

Tuesday 3/31

Everyone

For Time

27-21-15-9

Burpee 

200m run after each set

Minimal / No equipment WOD #2

Emom x 20

1: 10 tempo air squat

2: 8 tempo step ups

Monday 3/30

Equipment WOD

5 RFT 

20 wall ball 20/14

10 deadlift 225/155

Minimal / No equipment WOD #1

5 RFT 

20 goblet squat

25 glute bridges 

Minimal / No equipment WOD #2

10 sets

5-8 elevated (decline) push ups 

10 alternating v-ups

10 Superman 

Saturday 3/28

Wod

For Time

1600m run

300 double under or single under or jumping jacks 

800m run

150 double under or single under or jumping jacks

Cash Out

3 rounds

1 min plank

1 min glute bridge 

Friday 3/27

Bravo

Amrap 20

75’ dumbbell front rack walking lunge

50’ handstand walk

25 toe to bar

Charlie

Amrap 20

75’ dumbbell front rack walking lunge

4 wall walk

25 toe to bar

At Home WOD

Amrap 20

75 walking lunge 

50 sit ups

25 push ups 

Thursday 3/26

For Quality

20 min mobility 

At Home Workout

5 rounds

30 sec at each station for max reps

Air squat

Rest 30 sec

Plank shoulder tap

Rest 30 sec

Russian twists 

Rest 30 sec

WOD

Lifting - Take your pick (this is lifting that has been programmed as extra this week, get after it)

Bench press 10 x 4

Incline bench press 10 x 4

Back squat 10 x 4

Wednesday 3/25

Bravo And Charlie

Emom x 28

Min 1:  6 - 12 target burpee

Min 2:  6 - 12 chest to bar pull up 

Min 3:  10 - 20 DB hang clean & jerk (pick load)

Min 4:  rest 

At Home WOD

Amrap 15

10 burpee

20 V-Up

30 sec handstand hold

Tuesday 3/24

WOD

6 RFT

400m run

2 min rest between 

Monday 3/23

At Home WOD

2 rounds

Amrap 6

 2 min rest between

8 goblet squats

50 double under or 100 singles 

Find any object to hold for goblet squats

If you don’t have a rope, do 50 jumping jacks

Strength

Build to a heavy

Power clean + 3 push jerks 

Bravo

Amrap 6

8 thrusters 115/85

50 double under 

Charlie

Amrap 6

8 thruster 95/65

50 double under

Friday 3/20

Wod - Partner

For Time

2000m row

75 synchro kettlebell swings 53/35

1500m row

100 synchro push ups

1000m row

75 synchro kettlebell swings 53/35

At Home Option

For Time

7 min run

75 glute bridges

5 min run

100 push ups

3 min run

75 glute bridges

Thursday 3/19

Wod

Amrap 20

200m run

30 medball box step ups 24/20

40 straight leg medball sit up

At home option

Amrap 20

200m run

30 walking lunge

40 sit up

Wednesday 3/18

WOD

1k Row Time Trial 

Strength

Shoulder Press 10 x 5

Tuesday 3/17

Strength

Build to a heavy set

Power snatch + hang snatch

Bravo

4 RFT 

5 barmu

10 hang power snatch 115/75

15 box jump 24/20

Charlie

4 RFT 

5 pull up

10 hang power snatch (pick load)

15 box jump 24/20

Monday 3/16

Bravo

For Time

800-600-400-200

Meter run

80-60-40-20

Wall ball 20/14

Charlie

600-400-200

Meter run

60-40-20

Wall ball 

Friday 3/13

Alpha

For Time

30 burpee box jump over 24/20

40 thruster 135/95

50 toe to bar

Bravo

For Time

30 burpee box jump over 24/20

40 thruster 95/65

50 toe to bar

Charlie

For Time

30 burpee box step over 24/20

40 thruster 75/55

50 hanging leg raise

This is a 16 min running clock, once you have completed your assigned work from above, in the remaining time..

Max clean and jerk 

Thursday 3/12

Amrap 5

15 kettlebell swings

10 walking lunge

Rest 5 min

Amrap 5

15 abmat sit ups 

10 goblet squats

Rest 5 min

Amrap 5

15 kettlebell sumo deadlift high pulls

10 single arm KB overhead walking lunge

Wednesday 3/11

Wod

5 RFT 

200m run

9 DB power clean

6 DB push press 

Strength

Build to a heavy single Bench Press

Tuesday 3/10

Bravo

8 RFT

15/12 cal row

50 double under

5 muscle ups

Rest 2 min or alternate rounds with partner

Charlie

8 RFT

15/12 cal row

30 double under 

6 pull ups

Rest 2 min or alternate rounds with a partner

Monday 3/9

Strength

Front Squat - Heavy single 

Wod

Bravo

Amrap 10

10 squat clean 155/105

10 strict handstand push ups

Charlie

Amrap 10

10 squat clean

10 piked handstand push’s

Friday 3/6

Strength

Push Press - heavy single

Bravo

4 RFT

400m run

25 push press 95/65

6 bar muscle ups

Charlie

4 RFT

400m run

25 push press 95/65

6 chest to bar pull up

Thursday 3/5

“Per Rock”

Amrap 20

5 burpee to plate

10 plate ground to overhead

20 plate Russian twists

200m plate carry 

Wednesday 3/4

Alpha
For time - 16 min cap 150 Double Unders 50 Push-ups 50 Toes-to-bars 120 Double Unders 40 Push-ups 40 Toes-to-bars 90 Double Unders 30 Push-ups 30 Toes-to-bars

Bravo
Amrap 16
150 Double Unders 50 Push-ups 50 Toes-to-bars 120 Double Unders 40 Push-ups 40 Toes-to-bars 90 Double Unders 30 Push-ups 30 Toes-to-bars

Charlie
Amrap 16
300 Single Unders 50 Knee Push-ups 50 Hanging Knee Raises 240 Single Unders 40 Knee Push-ups 40 Hanging Knee Raises 180 Single Unders 30 Knee Push-ups 30 Hanging Knee Raises

Tuesday 3/3

Strength

Front squat 10 x 3 Across

Superset

Stiff leg deadlifts 3 x 8

Front rack box step up 3 x 8

Monday 3/2

Strength

Find a heavy single 

Power Clean

Wod

For Time

15/12 cal row

10 power clean at 50%

Rest 3 min

15/12 cal row

10 power clean at 60%

Rest 3 min

15/12 cal row

10 power clean at 70%

Rest 3 min

15/12 cal row

10 power clean 80%

Friday 2/28

Amrap 15

20 Dumbbell snatch 50/35

200m run

20 thruster 75/55

20/15 cal row

Thursday 2/27

For Quality
30 min mono-structural cardio

Today we are working just aerobic endurance... breathing.  I am not asking for max intensity.  If you have a heart rate monitor or are familiar with that, then i want you to stay somewhere between 60 - 80% of max heart rate. 

Run, row, bike, ski... we can use one movement or combination of movements.  Just spend 30 min moving. 

Wednesday 2/26

Alpha 

Every 2 min x 10

5 power clean 185/135

8 bar facing burpee

30 double unders 

Bravo

Every 2 min x 10

5 power clean 155/105

8 bar facing burpee

30 double unders 

Charlie

Every 2 min x 10

5 power clean (pick load)

8 bar facing burpee

20 double unders 

Tuesday 2/25

Wod

4 RFT

400m run

200m farmers carry 

Monday 2/24

“Mary”

Amrap 20

5 handstand push ups

10 pistols

15 pull ups

Charlie

Amrap 20

5 dumbbell push press 

10 Bulgarian split squats (holding dumbbells)

15 pull ups (modify to jumping pull ups)

Friday 2/21

Bravo

“Nasty Girls”

3 RFT 

50 air squats

7 muscle ups

10 hang power clean 135/95

Charlie

3 RFT 

50 air squats

14 pull ups

14 hand release push ups

10 hang power clean (pick load)

Thursday 2/20

Amrap 15

12 hand release push ups

24 walking lunge

48 double unders

Wednesday 2/19

Superset A

Shoulder press 10 x 4

Hang snatch high pull 10 x 4

Superset B

3 x 8 tempo ring dip 

3 x 8 tempo DB bent over row

Cash out

100 medball Russian twists 

2 min plank hold