Friday Open Gym: 8:30am-11am & 4pm-7pm
--------------------------------------------------------
400M Run
Swings(A)-50(70#-M/53#-W)
Target Burpee-50
400M Run
Double Ketlebell Thrusters-50(44#-M/25#-W)
Double Unders-50
400M Run
--------------------------------------------------------
Deadlift(155#-135#-M/105#-95#-W)
Power Clean & Press(155#-135#-M/105#-95#-W)
Burpee
Assault Bike Calories
10-9-8-7-6-5-4-3-2-1 Reps of Each
-------------------------------------------------------
Tire Flip-8
Dumbbell Farmers Walk-125M
Sled Push(205#-M/165#-W)
x4 Rounds:
-------------------------------------------------------
Friday, March 31, 2017
Thursday, March 30, 2017
WOD
Back Squat: 4 Sets of 8 @70%
--------------------------------------
Tabata: 20sec on/10sec off x8 Rounds:
Front Squats: 75#-M/55#-W
2min Rest, Then,
Ab Crusher: 35#-M/25#-W
2min Rest, Then,
800M Timed Run
--------------------------------------
--------------------------------------
Tabata: 20sec on/10sec off x8 Rounds:
Front Squats: 75#-M/55#-W
2min Rest, Then,
Ab Crusher: 35#-M/25#-W
2min Rest, Then,
800M Timed Run
--------------------------------------
Wednesday, March 29, 2017
WOD
Evening Open Gym: 4pm-7pm:
--------------------------------------
DB Complex:
DB Bench Press-8
DB Alt Bench Press-16(8/8)
DB Bench Press-Max Reps
Barbell Bent Row-1-=15 Reps @AHAP
Butterfly Sit Up-Max Unbroken Reps
x5 Rounds:
----------------------------------------------
Assault Bike-30 Cal
Thrusters-21(95#-M/65#-W)
Burpee Pull Up-15
x3 Rounds:
-----------------------------------------------
Sled Sprint(Empty)
Hang Power Clean-15(115#-M/75#-W)
OH Lunge-30(15/15-Alt)
x4 Rounds:
------------------------------------------------
2KB Squat-Max Reps(70-53#-M/44#-35#-W)
T2B-12
Close Hand Push Up-20
x6 Rounds:
------------------------------------------------
--------------------------------------
DB Complex:
DB Bench Press-8
DB Alt Bench Press-16(8/8)
DB Bench Press-Max Reps
Barbell Bent Row-1-=15 Reps @AHAP
Butterfly Sit Up-Max Unbroken Reps
x5 Rounds:
----------------------------------------------
Assault Bike-30 Cal
Thrusters-21(95#-M/65#-W)
Burpee Pull Up-15
x3 Rounds:
-----------------------------------------------
Sled Sprint(Empty)
Hang Power Clean-15(115#-M/75#-W)
OH Lunge-30(15/15-Alt)
x4 Rounds:
------------------------------------------------
2KB Squat-Max Reps(70-53#-M/44#-35#-W)
T2B-12
Close Hand Push Up-20
x6 Rounds:
------------------------------------------------
Tuesday, March 28, 2017
WOD
18min AMRAP of:
Target Burpee-10
Swing(A)-20
Double Under-30
400M Run
2min Rest, Then,
2min Max Unbroken*(No Breaking) Wall Ball (20#--M/14#-W)
------------------------------------------------------------------------------
*10 Hand Release Push Ups Each Break
Target Burpee-10
Swing(A)-20
Double Under-30
400M Run
2min Rest, Then,
2min Max Unbroken*(No Breaking) Wall Ball (20#--M/14#-W)
------------------------------------------------------------------------------
*10 Hand Release Push Ups Each Break
Monday, March 27, 2017
WOD
Squat Clean+ Hang Squat Clean + Jerk Start @70%-75%
EMOM 5min: Then,
7min to Find a 1RM Clean & Jerk
------------------------------------------
10 min AMRAP of:
DHSPU-8
Front Squat-6(185#-M/1356#-W)
Bar Muscle Up or C2B Pull Up-4
-------------------------------------------
EMOM 5min: Then,
7min to Find a 1RM Clean & Jerk
------------------------------------------
10 min AMRAP of:
DHSPU-8
Front Squat-6(185#-M/1356#-W)
Bar Muscle Up or C2B Pull Up-4
-------------------------------------------
Friday, March 24, 2017
WOD
Friday Open Gym: 8:30am-11am & 4pm-7pm
---------------------------------------------------------
Assault Bike Calories
Push Ups
V-Ups
Double Unders
40-30-20-10 Reps of Each:
--------------------------------------------------------
Sand Bag Ground to Shoulder10 @AHAP
Weighted Push Up-15-20 Reps
Sled Push(185#-M/135#-W)
x4 Rounds:
---------------------------------------------------------
C2B Pull Up-10
Front Squat-10(165#-M/115#-W)
Lateral Burpee-10
x4 Rounds, Then,
Swings(A)70#-M/53#-W) 30-20-10 Reps
400M Run
AFAP:
--------------------------------------------------------
---------------------------------------------------------
Assault Bike Calories
Push Ups
V-Ups
Double Unders
40-30-20-10 Reps of Each:
--------------------------------------------------------
Sand Bag Ground to Shoulder10 @AHAP
Weighted Push Up-15-20 Reps
Sled Push(185#-M/135#-W)
x4 Rounds:
---------------------------------------------------------
C2B Pull Up-10
Front Squat-10(165#-M/115#-W)
Lateral Burpee-10
x4 Rounds, Then,
Swings(A)70#-M/53#-W) 30-20-10 Reps
400M Run
AFAP:
--------------------------------------------------------
Thursday, March 23, 2017
WOD
Leg Day Super Set:
Back Squat: 7 Reps @65%-70%
DB/KB Suitcase Lunges-20(10L/10R)45#-M/25#-W
x4 Sets:
-----------------------------------------------------------------
Bar Facing Burpees-12
Wall Ball-Max Reps with Remaining Time (20#-M/14#-W)
90sec On/ 30sec Rest x6 Rounds:
-----------------------------------------------------------------
Back Squat: 7 Reps @65%-70%
DB/KB Suitcase Lunges-20(10L/10R)45#-M/25#-W
x4 Sets:
-----------------------------------------------------------------
Bar Facing Burpees-12
Wall Ball-Max Reps with Remaining Time (20#-M/14#-W)
90sec On/ 30sec Rest x6 Rounds:
-----------------------------------------------------------------
Wednesday, March 22, 2017
WOD
Bench Press 80%x4-6 Reps (4 Sets), 60% x Max Reps (1 Set)
1 Arm DB Row-15-20 Reps Each Arm @ AHAP
x5 Rounds. Then,
Box Dips-12-25 Reps
Ring Riows-12-25 Reps
x3 Rounds:
----------------------------------------------------------------------
Assault Bike Calories
Target Burpees
Swings(A)70#-M/53#-W (Unbroken)
25-20-15-10-5 Each: For Time:
----------------------------------------------------------------------
Sled Sprint(Empty)
Deadlift-15(115#-M/85#-W)
Push Press-12
Pull Up-10
x5 Rounds: AFAP
-------------------------------------------------------------------
"Helen"
400M Run
Pull Up-12
Swing(A)-21(70#-M/44#-W)
x3 Rounds, Then,
Wall Ball-50(Unbroken) 20#-M/14#-W
Push Up-25
For Time:
-------------------------------------------------------------------
1 Arm DB Row-15-20 Reps Each Arm @ AHAP
x5 Rounds. Then,
Box Dips-12-25 Reps
Ring Riows-12-25 Reps
x3 Rounds:
----------------------------------------------------------------------
Assault Bike Calories
Target Burpees
Swings(A)70#-M/53#-W (Unbroken)
25-20-15-10-5 Each: For Time:
----------------------------------------------------------------------
Sled Sprint(Empty)
Deadlift-15(115#-M/85#-W)
Push Press-12
Pull Up-10
x5 Rounds: AFAP
-------------------------------------------------------------------
"Helen"
400M Run
Pull Up-12
Swing(A)-21(70#-M/44#-W)
x3 Rounds, Then,
Wall Ball-50(Unbroken) 20#-M/14#-W
Push Up-25
For Time:
-------------------------------------------------------------------
Tuesday, March 21, 2017
WOD
Skill Work: 12min: Free Handstand & Handstand Walk
------------------------------------------------------------------
AMRAP 20min of:
200M Run
Double Under-24
Power Clean-12(115#-M/85#-W)
Muscle Up-6
-------------------------------------------------------------------
------------------------------------------------------------------
AMRAP 20min of:
200M Run
Double Under-24
Power Clean-12(115#-M/85#-W)
Muscle Up-6
-------------------------------------------------------------------
Monday, March 20, 2017
WOD
7min EMOM of:
Power Clean + Push Press 2+2 Starting @80% of PP 1RM
2min Rest, Then,
Every 30sec for 7min:
Squat Clean-1 Starting @75%-80%
3min Rest, Then,
Swings(A)-Max Reps 45sec(53#-M/35#-W)
15sec Rest
Burpee max Reps 45sec
15sec Rest
x5 Rounds:
---------------------------------------------------------
Power Clean + Push Press 2+2 Starting @80% of PP 1RM
2min Rest, Then,
Every 30sec for 7min:
Squat Clean-1 Starting @75%-80%
3min Rest, Then,
Swings(A)-Max Reps 45sec(53#-M/35#-W)
15sec Rest
Burpee max Reps 45sec
15sec Rest
x5 Rounds:
---------------------------------------------------------
Friday, March 17, 2017
WOD
Tire Flip-10
Sandbag Zercher Squat-12
Sled Push(20%#-M/155#-W)
x4 Rounds: NFT:
---------------------------------------
200M Run
Target Burpee-20
200M Run
Wall Ball-20(30#-M/20#-W)
200M Run
Double Kettlebell Hang Cluster-20(44#-M/25#-W)
200M Run
T2B-20
x3 Rounds For Time:
------------------------------------------
Assault Bike-20cal
Barbell Cluster-12(115#-M/75#-W)
C2B Pull Up-10
x4 Rounds:
------------------------------------------
Sandbag Zercher Squat-12
Sled Push(20%#-M/155#-W)
x4 Rounds: NFT:
---------------------------------------
200M Run
Target Burpee-20
200M Run
Wall Ball-20(30#-M/20#-W)
200M Run
Double Kettlebell Hang Cluster-20(44#-M/25#-W)
200M Run
T2B-20
x3 Rounds For Time:
------------------------------------------
Assault Bike-20cal
Barbell Cluster-12(115#-M/75#-W)
C2B Pull Up-10
x4 Rounds:
------------------------------------------
Thursday, March 16, 2017
WOD
Back Squats: 4 Sest of 80% x4-6 Reps, 1 Sets of 60% x Max Reps.
---------------------------------------------------------------------------------
Back Rack Lunges-50(25/25-Alt) 95#-M/65#-W
Swings(A)-40(53#-M/35#-W)
SHSPU-10
Back Rack Lunges-40
Swings(A)-30
SHSPU-10
---------------------------------------------------------------------------------
Back Rack Lunges-50(25/25-Alt) 95#-M/65#-W
Swings(A)-40(53#-M/35#-W)
SHSPU-10
Back Rack Lunges-40
Swings(A)-30
SHSPU-10
Back Rack Lunges-30
Swings(A)-20
SHSPU-10
Swings(A)-20
SHSPU-10
For Time: 18min Time Cap:
----------------------------------------------------------------------------------
Wednesday, March 15, 2017
WOD
Push Press-6-12 Reps @ AHAP
2DB Renegade Rows-16(8L/8R-Alt)
V-Up-20(Unbroken)
x5 Rounds, Then,
Weighted Close Hand Push Up-15 to Max Reps(45#-M/35#-W)
Supine Bicycle-20(10/10-Alt)
x3 Rounds:
------------------------------------------------------------
Assault Bike-90sec Max Reps
Target Burpees-15
Double Unders-30
x5 Rounds: AFAP
------------------------------------------------------------
600M Run
Box Jump Overs-12(30"/24")
Power Clean-9 Touch & Go @70-75%
Burpee Pull Up-6
x4 Rounds:
------------------------------------------------------------
Burpee-5 + Swing(R)-10 Light
Burpee-5 + Swing(R)-10 Medium
Burpee-5 + Swing(R)-10 Heavy
Sled Sprint(Empty)
x5 Rounds: Rest 90sec-2min between Rounds:
-------------------------------------------------------------
2DB Renegade Rows-16(8L/8R-Alt)
V-Up-20(Unbroken)
x5 Rounds, Then,
Weighted Close Hand Push Up-15 to Max Reps(45#-M/35#-W)
Supine Bicycle-20(10/10-Alt)
x3 Rounds:
------------------------------------------------------------
Assault Bike-90sec Max Reps
Target Burpees-15
Double Unders-30
x5 Rounds: AFAP
------------------------------------------------------------
600M Run
Box Jump Overs-12(30"/24")
Power Clean-9 Touch & Go @70-75%
Burpee Pull Up-6
x4 Rounds:
------------------------------------------------------------
Burpee-5 + Swing(R)-10 Light
Burpee-5 + Swing(R)-10 Medium
Burpee-5 + Swing(R)-10 Heavy
Sled Sprint(Empty)
x5 Rounds: Rest 90sec-2min between Rounds:
-------------------------------------------------------------
Tuesday, March 14, 2017
WOD
Wall Ball-25-UB (20#-M/14#-W)
Pull Up-15
Squat Snatch-12(115#-M/75#-W) or 70% -75%
x3 Rounds, Then,
800M Run
Double Under-80
For Time: 30min Cap:
-------------------------------------------------------------
Pull Up-15
Squat Snatch-12(115#-M/75#-W) or 70% -75%
x3 Rounds, Then,
800M Run
Double Under-80
For Time: 30min Cap:
-------------------------------------------------------------
Monday, March 13, 2017
WOD
EMOM 12min of:
Hang Clean and Jerk-10(135#-115#-M/85#-75#-W)-Even
Burpee Box Jump-8 -Odd
Rest 4min Then,
AMRAP 12min of:
Squat Clean & Jerk-5(165#-M/115#-W)
Hand Release Push Up-10
Sled Sprint
-----------------------------------------------------------
Hang Clean and Jerk-10(135#-115#-M/85#-75#-W)-Even
Burpee Box Jump-8 -Odd
Rest 4min Then,
AMRAP 12min of:
Squat Clean & Jerk-5(165#-M/115#-W)
Hand Release Push Up-10
Sled Sprint
-----------------------------------------------------------
Friday, March 10, 2017
WOD
Friday Open Gym: 8:30am-11am & 4pm-7pm:
---------------------------------------------------------
Power Clean-15(205#-185#-M/145#-115#-W)
Bar Facing Burpee-30
Wall Ball-60(30#-M/20#-W)
x2 Rounds:
----------------------------------------------------------
Power Clean-21(155#-M/105#-W)
Front Squat-21
Assault Bike-30cal
Hang Power Clean-15(165#-M/115#-W)
C2B Pull Up-15
Assault Bike-30cal
Squat Clean-9(185#-M/135#-W)
Lateral Burpee-9
Assault Bike-30cal
AFAP:
-----------------------------------------------------------
Hang Bear Complex(95#-M/65#-W)
Target Burpee-12
Pull Up-15
Sled Sprint
x4 Rounds For Time:
----------------------------------------------------------
---------------------------------------------------------
Power Clean-15(205#-185#-M/145#-115#-W)
Bar Facing Burpee-30
Wall Ball-60(30#-M/20#-W)
x2 Rounds:
----------------------------------------------------------
Power Clean-21(155#-M/105#-W)
Front Squat-21
Assault Bike-30cal
Hang Power Clean-15(165#-M/115#-W)
C2B Pull Up-15
Assault Bike-30cal
Squat Clean-9(185#-M/135#-W)
Lateral Burpee-9
Assault Bike-30cal
AFAP:
-----------------------------------------------------------
Hang Bear Complex(95#-M/65#-W)
Target Burpee-12
Pull Up-15
Sled Sprint
x4 Rounds For Time:
----------------------------------------------------------
Thursday, March 9, 2017
WOD
Back Squat: 5-7 Reps @70%-75%
Bulgarian Split Squat(Bodyweight)-15L/15R Unbroken Each Leg
x4 Sets: 90sec to 2min Rest Between Sets:
(Perform Back Squats and Bulgarian Split Squats Back to Back, No Rest,
----------------------------------------------------
AMRAP 14min of;
250M Run
HSPU-10
Max Reps Touch & Go Power Clean @80% of PC 1RM
----------------------------------------------------
Bulgarian Split Squat(Bodyweight)-15L/15R Unbroken Each Leg
x4 Sets: 90sec to 2min Rest Between Sets:
(Perform Back Squats and Bulgarian Split Squats Back to Back, No Rest,
----------------------------------------------------
AMRAP 14min of;
250M Run
HSPU-10
Max Reps Touch & Go Power Clean @80% of PC 1RM
----------------------------------------------------
Wednesday, March 8, 2017
WOD
Dumbbell Bench Press-6-12 Reps @ AHAP
Deadlift-5-7 T&G Reps @75%-80%
x5 Rounds: Then,
GHD Sit Up-10-20 Reps
V-Ups-20 (Unbroken)
x3 Rounds: Do the GHD and V-Ups back to back. Rest 90sec between sets.
-------------------------------------------------------
Wall Ball-30(30#-M/20#-W)
SDLHP-30(95#-M/65#-W)
Push Press-30(95#-M/65#-W)
Assault Bike-30 Cal
x3 Rounds For Time:
-------------------------------------------------------
Hnging Bear Complex-9(95#-M/65#-W)
Target Burpee-12
Pull Up-15
Sled Sprint(Empty)
x4 Rounds:
-------------------------------------------------------
Double Kettlebell Complex:
Double Kettlebell Clean(53#-44#-M/35#-25#-W)
Double Kettlebell Press
Double Kettlebell Squat
Swing(R)-10(88#-M/70#-W)
Lateral Burpee-12
x5 Rounds: NFT
---------------------------------------------------------
Deadlift-5-7 T&G Reps @75%-80%
x5 Rounds: Then,
GHD Sit Up-10-20 Reps
V-Ups-20 (Unbroken)
x3 Rounds: Do the GHD and V-Ups back to back. Rest 90sec between sets.
-------------------------------------------------------
Wall Ball-30(30#-M/20#-W)
SDLHP-30(95#-M/65#-W)
Push Press-30(95#-M/65#-W)
Assault Bike-30 Cal
x3 Rounds For Time:
-------------------------------------------------------
Hnging Bear Complex-9(95#-M/65#-W)
Target Burpee-12
Pull Up-15
Sled Sprint(Empty)
x4 Rounds:
-------------------------------------------------------
Double Kettlebell Complex:
Double Kettlebell Clean(53#-44#-M/35#-25#-W)
Double Kettlebell Press
Double Kettlebell Squat
Swing(R)-10(88#-M/70#-W)
Lateral Burpee-12
x5 Rounds: NFT
---------------------------------------------------------
Tuesday, March 7, 2017
WOD
600M Run
Double Under-50
Thruster-40(95#-M/65#-W)
Double Under-50
T2B-40
Double Under-50
OHS-40
Double Under-50
600M Run
For Time: 35min Cap;
-----------------------------------------
Double Under-50
Thruster-40(95#-M/65#-W)
Double Under-50
T2B-40
Double Under-50
OHS-40
Double Under-50
600M Run
For Time: 35min Cap;
-----------------------------------------
Monday, March 6, 2017
WOD
Power Clean + Hang Squat Clean + Front Squat @ 80% of 1RM
EMOM-8min:
------------------------------------------------------------------------------
AMRAP 14min:
SHSPU-12
Burpee Pull Up-9
Squat Clean-6(185#-165#-M/135#-115#-W)
-------------------------------------------------------------------------------
EMOM-8min:
------------------------------------------------------------------------------
AMRAP 14min:
SHSPU-12
Burpee Pull Up-9
Squat Clean-6(185#-165#-M/135#-115#-W)
-------------------------------------------------------------------------------
Friday, March 3, 2017
WOD
Sled Push(185#-M/135#-W)
2KB Farmers Walk-125M(88#-70#-M/70#-53#-W)
Tire Flip-10 @AHAP
x4 Rounds:
-------------------------------------------------------------
3 Rounds of:
Power Clean-15(115#-M/80#-W)
Double Under-45
Push Press-15
Double Under-45
Target Burpee-15
Double Under-45
-------------------------------------------------------------
Assault Bike-60 Cal
Double Kettlebell Squat-50(44#-M/25#-W)
GHD Sit Up-40
H.R. Push Up-30
Pull Up-20
Target Burpee-10
Pull Up-20
H.R. Push Up-30
GHD Sit Up-40
Double Kettlebell Squat-50
Assault Bike-60 Cal
AFAP:
-------------------------------------------------------------
2KB Farmers Walk-125M(88#-70#-M/70#-53#-W)
Tire Flip-10 @AHAP
x4 Rounds:
-------------------------------------------------------------
3 Rounds of:
Power Clean-15(115#-M/80#-W)
Double Under-45
Push Press-15
Double Under-45
Target Burpee-15
Double Under-45
-------------------------------------------------------------
Assault Bike-60 Cal
Double Kettlebell Squat-50(44#-M/25#-W)
GHD Sit Up-40
H.R. Push Up-30
Pull Up-20
Target Burpee-10
Pull Up-20
H.R. Push Up-30
GHD Sit Up-40
Double Kettlebell Squat-50
Assault Bike-60 Cal
AFAP:
-------------------------------------------------------------
Thursday, March 2, 2017
WOD
Front Squat: 4 Sets of 9 @70%
--------------------------------------
Clean & Jerk-1min Max Reps(135#-M/95#-W)
Lateral Burpees-1min -Max Reps
Double Unders-1min Max Reps
x4 Rounds (30sec Rest Between Rounds)
-----------------------------------------
--------------------------------------
Clean & Jerk-1min Max Reps(135#-M/95#-W)
Lateral Burpees-1min -Max Reps
Double Unders-1min Max Reps
x4 Rounds (30sec Rest Between Rounds)
-----------------------------------------
Wednesday, March 1, 2017
WOD
Dumbbell Bench Press-6-12 Reps
Weighted Pull Up-8-12 Repsx5 rounds, Then,
Ring Dips-10-20 Reps
Evil Wheel-1-20 Reps
x4 Rounds:
----------------------------------------------------------
Bike-20 Cal
Front Squat-5 @225#-185#-M/165#-135#-W)
Rope Climb-2
x5 Rounds:
-------------------------------------------------------
Sled Sprint
SHSPU-9
Power Clean-6(205#-185#-M/145#-125#-W)
x6 Rounds:
-------------------------------------------------------
Weighted Pull Up-8-12 Repsx5 rounds, Then,
Ring Dips-10-20 Reps
Evil Wheel-1-20 Reps
x4 Rounds:
----------------------------------------------------------
Bike-20 Cal
Front Squat-5 @225#-185#-M/165#-135#-W)
Rope Climb-2
x5 Rounds:
-------------------------------------------------------
Sled Sprint
SHSPU-9
Power Clean-6(205#-185#-M/145#-125#-W)
x6 Rounds:
-------------------------------------------------------
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