July 10-14

Workout of the Day
Monday
Complete as many rounds and reps as possible in 20 minutes
400 meter run
Max rep OH squats 135/95

Tuesday
30 cal bike
20 burpee box jump overs
10 Clean & Jerks 165/115

Wednesday
Strength
Front Squats
5-5-5-5-5
Between sets
Ring dips strict/weighted

Thursday
4 Rounds
30 push ups
20 front squats 115/75
20 push press 115/75
30 sit ups

Friday
3 Rounds
Row 250 meters
12 squat snatch 75/55
12 HSPU’s

NINJA

Monday
20 min amrap
5 burpees
15 box jumps
15 sit ups

Tuesday
10-9-8-7-6-5-4-3-2-1
Walk outs
Box dips
DB lunges (each leg)

Wednesday
5 rounds
50 singles
15 kb swings
15 db thrusters

Thursday
800 meter run/1000 row
30 ring rows
30 goblet squats
400 meter run/500 meter row
30 ring rows
30 goblet squats
800 meter run/1000 meter row

Friday
20 minute amrap
40 single unders
30 air squats
20 push ups
10 burpees
200 meter run

Post your scores to the Whiteboard.

WODs for the week of 6/26- 6/30

WODs for the week of 6/26- 6/30

 

Monday-

3 rounds for time (6 minute cap)

15- OHS 95/65

15- Toes 2 Bar

then 3 minutes rest……

2 rounds (6 minute cap)

200 m run

15- Snatches 95/65

 

Tuesday- 

4 rounds for time

30- Wall Balls

15- SDHP 95/65

10- Burpee Box Jump Overs

 

Wednesday-

Snatch- work your way to a heavy single

1-1-1-1-1-1

30- Strict or weighted pull ups

 

Thursday-

4 rounds for time

400 m Run

30- Air Squats

12- Power Cleans 135/95

8- Chest 2 Bar

 

Friday-

8 Minute AMRAP

50/40 row/ Assault Bike

100- Double Unders

15- Back Squats 135/95

You Choose one of…….

5- Mu’s or,

3- Wall Climbs or,

2- Rope Climbs

 

NINJA

Monday-

15 Minute AMRAP

250/200 Row/Run

20- DB Walking Lunges

20- DB Push Press

25- Single Unders

 

Tuesday-

Same as RX

 

Wednesday-

100 KB Swings for time

  • If you break you perform 5 Burpees and 200 m run

 

Thursday-

Row 1,000 m

then……

21-15-9

DB Thrusters

Ring Rows

 

Friday-

10,9,8,7,6,5,4,3,2,1

Goblet Squats

Med Ball Sit Ups

Hand Release Push Ups

 

June 19 – June 23

Workout of the Day
Monday
3 rounds
800 meter run
20 pull ups
10 hang cleans 165/115

Tuesday
Hero WOD “Scotty”
11 minute amrap
5 deadlifts 315/185
18 wall balls
17 bar/stick over burpees

Wednesday
Strength
Deadlift
5-5-5-5-5
Front Squat
5-5-5-5-5
30 strict pull ups

Thursday
1000 meter row
50 push press
*every time you drop bar 5 burpees
50 ks swings
*every time you drop KB 5 burpees

Friday
20 minute amrap
200 meter run
7 HSPU
7 thrusters 115/75
1 rope climb

NINJA

Monday
3 rounds
750 meter row
15 wall ball sit ups
25 kb swings

Tuesday
Same
Hero WOD “Scotty” scaled

Wednesday
10 rounds
100 meter run
3 man makers

Thursday
15 minute amrap
15 goblet squats
10 knees to elbows
5 walkouts

Friday
20 minute amrap
1 sled push down and back
10 ring rows
20 one arm DB snatch
25 double unders/50 single

Post your scores to the Whiteboard.

WODs for the week of 6/12- 6/16

WODs for the week of 6/12- 6/16

Monday-

10 rounds for time

6- DB Thrusters 50/35

25- Double Unders

 

Tuesday-

2 min AMRAP, 1 min rest

3 min AMRAP, 1 min rest

5 min AMRAP

25- Stick Jumps

20- Burpees

15- Toes 2 Bar

10- Power Cleans

5- Walkouts

  • restart every AMRAP at the beginning with Stick Jumps.

 

Wednesday-

400 m Med Ball Run 20/14

4 rounds of……

5- Deadlift 135/95

5- Front Squat 135/95

5- Push Jerk 135/95

then,

400 M Med Ball Run

 

Thursday-

Strength

Back Squat 3-3-3-3-3

Stiff Legged DeadLift 10-10-10

 

Friday-

8 minute AMRAP

3- Squat Snatches 95/65

5- Pull Ups

7- Box Jumps 30/24

 

NINJA

Monday-

20 Minute AMRAP

3 rounds of

10- KB Swings

8- Wall Balls

6- Burpees

then…. 200 M run

 

Tuesday

1,000 m row-

50 – Air Squats

30- Push Ups

15- DB Thrusters

30 Push Ups

50- Air Squats

 

Wednesday-

5 rounds for time

20- Sit Ups

15- DB Step Ups

 

Thursday-

3 rounds for time

500 m row

20- Med Ball Cleans

10- Ring Rows

 

Friday-

5 rounds for time

50 ft DB Walking Lunge

10- DB Push Press

10- Knees 2 90

10- Med Ball Sit Ups

WODs for the week of 6/5- 6/9

WODs for the week of 6/5- 6/9

Monday-

3 rounds for time

400 m Run

15- DB Thrusters 50/35

500 m Row

 

Tuesday-

5 rounds….. 3 minute running clock, 1 minute rest between rounds

Push Ups ( Hand release)

Toes 2 Bar

Pistols

 

Wednesday-

15-12-9

OHS

Bar Facing Burpees

  • 50 DU’s between rounds ( total of 2 )

 

Thursday-

Strength

Deadlift 4×5

Bent Over Barbell Row 3×8

Strict Pull Ups

 

Friday-

4 Rounds

200 m Run

10- Power Cleans 135/95

50 ft one arm DB lunges

 

NINJA

Monday-

20 minute AMRAP

200 m Run

8- Goblet Squats

16- Push Ups

24- Single Unders

 

Tuesday-

5 rounds …. 3 minute running clock, 1 minute rest between rounds

KB Swings

Med Ball Sit Ups

Air Squats

 

Wednesday-

5 rounds

15 Wall Balls’

10- Burpees

 

Thursday-

4 rounds for time

400 M Med Ball Run

20- DB Walking Lunges

 

Friday-

4 rounds for time

200 m Run

10- DB Clean and Jerks

15- Ring Rows

WODs for the rest of the week 5/31- 6/2

WODs for the rest of the week 5/31- 6/2

Wednesday

Partner WOD 20 minute AMRAP

Partner 1- 400 m Run

Partner 2-

3- Front Squats 165/115

5- Burpee Box Jump Overs

20- Ab mat sit ups

 

Thursday-

5 rounds for time

200 m Run

10- Push Jerks 135/95

3- Wall Climbs

 

Friday-

10 rounds for time

100 m run

10- Wall Balls

1- Rope Climb

 

NINJA

Partner WOD

Partner 1- 500 m row/ 400 m run

partner 2-

10- Goblet Squats

5- Walkots

15- Knees 2 90

 

Thursday-

5 rounds for time

15- Step ups

15- KB Swings

200 m run

 

Friday-

800 m run

30- DB Thrusters

30- Ring Rows

30- Ab Mat Sit Ups

30- Burpees

WODs for the week of 5/22- 5/26

WODs for the week of 5/22- 5/26

Monday-

5 rounds for time

10- Overhead Squats 95/65

10- Burpees

10- KB Swings

10- Pull Ups

 

Tuesday-

250 m Row

15- Snatches 95/65

250 M Row

30- Back Squats 95/65

250 m Row

15- Snatches 95/65

 

Wednesday-

10 Rounds for time

20- Double Unders

1- Squat Clean 185/125

1- Hang Squat Clean 185/125

 

Thursday-

800 M run

3 rounds of…..

30- Wall Balls

10- Burpee Box Jumps

then…..

800 m run

 

Friday-

“Francy”

5 rounds for time

400 M Run

15- Thrusters 75/55

9- Pull Ups

 

NINJA

Monday-

4 rounds

400 m Run

30- Air Squats

30- Ab Mat Sit Ups

 

Tuesday-

20 minute AMRAP

20- Walking Lunges

20- Push Ups

20- Ring Rows

20- Single Unders

 

Wednesday-

1,000 m row

50- Burpees

40- Wall Balls

30- Box Jumps/ Steps

20- V-Ups

 

Thursday-

10 Rounds

100 m run

10- DB Thrusters

 

Friday-

4 Rounds

400 m Row

50- Single Unders

400  m Run

 

WODs for the week of 5/15- 5/19

WODS for the week of 5/15- 5/19

Monday-

20 Minute AMRAP

400 m Run

10- Back Squat 135/95

10- Push Jerks 135/95

50- Double Unders

 

Tuesday- 

3 rounds for time

800 m Run

20- Toes 2 Bar

10- Squat Clean 165/115

 

Wednesday-

15 Minute AMRAP

2- Muscle Ups

3- DL 315/185

4- HSPU

100 M Run

 

Thursday-

Strength

Clean

5-5-3-1-1-1-1-1

 

Friday-

3 rounds for time

25- Snatch 75/55

25- Front Squat 75/55

NINJA

Monday

3 rounds for time

400 M Run

15- Sumo DL High Pulls with KB

10- Burpee Box Jumps

 

Tuesday-

10,9,8,7,6,5,4,3,2,1

Box Jumps/ Steps ups

DB Thruster

Med Ball Sit Ups

 

Wednesday-

15 minute AMRAP

10- Ring Rows

20- Push Ups

30- Sit Ups

100 M Run

 

Thursday

3 rounds for time/ 3 Minutes rest between rounds

500 m Row

15- KB Swings

50- Single Unders

 

Friday-

10 rounds for time

100 m run

10- Wall Balls

6- Burpees

WODs for Wed through Fri 5/10- 5/12

WODs for Wed thru Fri 5/10- 5/12

Wednesday

Strength

Strict Press 5-3-3-1

Push Press 5-3-3-1

Push Jerk 3-3-1-1-1

 

Thursday

1,000 m row

50- KB Swings

50- Push Ups

50- Box Jumps

 

Friday-

1 mile run

then…..

5- Front Squats 185/135

10- Toes 2 Bar

2- Rope Climbs

 

NINJA

Wednesday

15 minute AMRAP

3,6,9,12,15…………

Goblet Squat

Burpee

Knees 2 90

 

Thursday

20 minute AMRAP

20- Walking Lunges

1 Minute Plank Hold

25- Ab Mat Sit Ups

1 minute DB overhead hold

 

Friday

800 m run

40- Wall Balls

40- DB Strict Press

40- KB SDHP

800- M Run

 

WODs for the week of 5/1- 5/5

WODs for the week of 5/1 – 5/5

Monday-

3 minutes to complete 25 Burpees

1 minute Max Effort 115/75 Clean and Jerk

3 minutes to complete 25 Burpees

1 minute Max Effort Snatch 1115/75

3 minutes to complete 25 Burpees

1 minute Max Effort Squat Clean 115/75

*score is number of ME reps completed.  If you do not complete your 25 Burpees within the 3 minutes you will not be able to do the Max Effort portion of that round.  You will rest during that 1 minute.

 

Tuesday- 

2o minute AMRAP (Hero WOD Nate’ish)

4/2- Bar or Ring Muscle Ups

7- HSPU

12- KB Swings

 

Wednesday-

15-12-9

Thrusters 115/75

Burpee Box Jumps

 

Thursday

Strength

2- sets of following Complex

1 Power Clean + 3 Front Squats + 1 Push Jerk

2- Sets of following Complex

1 Power Clean + 2 Front Squats +1 Push Jerk

5- sets of following Complex

1 Power Clean + 1 Front Squat + 1 Push Jerk

 

Friday-

5 rounds for time

20- Overhead Walking Lunges 45/25

10- Toes 2 Bar

50- Double Unders

 

NINJA

Monday-

5 rounds for time

12- DB Deadlifts

6- DB Thrusters

20- Shoulder touches

150 m Row

 

Tuesday-

20 minute AMRAP

15- Sit Ups

15 DB Step Ups

15- Push Ups

50- Single Unders

 

Wednesday-

5 rounds for time

15- Med Ball Cleans

15- Push Press

 

Thursday-

40-30-20

One Arm DB Snatch

20-15-10

Burpees

 

Friday-

1,000 m Row

50- Air Squats

40- Knees 2 90

30- Wall Balls

20- V- Ups

10- Walkouts