WODs for the week of 8/14- 8/18

WODs for the week of 8/14- 8/18

 

Monday-

3 rounds for time

5,4,3,2,1

Hang Clean and Jerk 115/75

Bar over Burpees

400 m run

 

Tuesday-

Strength ( not for time)

3-3-3-3-3

Deadlifts

(in between DL rounds)

3-7 muscle ups, Strict Pull Ups

1 minute Handstand Hold

100 m Guncarry with Plate

 

Wednesday-

100 Toes 2 Bar for time

  • if you break you have a penalty of…

10- Box Jumps

200 m run

 

Thursday-

1 mile run

3 minutes rest

800 m run

2 minutes rest

400 m run

1 minute rest

200 m run

 

Friday-

10 rounds  (light 17.5)

9- Thrusters 75/55

35- Double Unders

 

NINJA

Monday-

20 minute AMRAP

15- Burpees

100 m Farmers Carry (KB’s)

25- Air Squats

100 m run

 

Tuesday-

3 rounds for time

500 m Row

15- Wall Balls

15- Push Ups

100 m Guncarry

 

Wednesday-

100 KB swings for time

*every time you break your penalty is…..

10- Box Jumps

200 m Run

 

Thursday-

Same as RX

 

Friday-

10 rounds for time

9- DB Thrusters

50- Single Unders

 

August 7th – August 11th

Workout of the Day
Monday
3 rounds for time/3 mins rest between each
70 Double unders
15 deadlifts 185/135
10 HSPU
15 pull ups

Tuesday
21 Squat Cleans 135/95
15 Thrusters
9 Clean & Jerks

Wednesday
2 Rounds
800 meter run
50 push ups
75 air squats

Thursday
Strength
Push Jerk
3-3-3-3-3
and
Front Squat
3-3-3-3-3

Friday
10 rounds
100 meter run
8 kb swings
8 pistols

NINJA

Monday
3 rounds for time/3 mins rest between each
500 meter row
15 KB swings
50 single unders

Tuesday
10-9-8-7-6-5-4-3-2-1
Box jumps
DB thrusters
Med Ball sit ups

Wednesday
Same as RX

Thursday
3 rounds
400 meter run
15 SDHP with KB
10 Burpee box jumps

Friday
10 rounds
100 meter run
10 wall balls
6 burpees

Post your scores to the Whiteboard.

WODs for the week of July 24th – 28th

WODs for the week of July 24th – 28th

Monday-

20 min AMRAP

5- Strict Pull Ups

10- Hang Power Satch 75/55

15- Push Ups

100 m Gun Carry 35/25

 

Tuesday-

Partner WOD

2000 m Row

100- Thrusters 95/65

100- Toes 2 Bar

100- Burpees

100 Cal Assault Bike

 

Wednesday-

“Track Day”

8×400 m Sprints

1 min rest between efforts

 

Thursday-

Strength

Strict Press 5-5-5-5-5

HSPU Skill Work.  Strict/ Kippimg/HS Holds

 

Friday-

8 rounds 90 on/ 90 off

25- DU’s

4- Squat Cleans 165/115

4- Wall Climbs

1- Rope Climb

 

NINJA

Monday-

20 minute AMRAP “Cindy”

5- Pull Ups

10- Push Ups

15- Air Squats

 

Tuesday-

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

Walkouts

Box Dips

Step Back DB Lunge (each Leg)

 

Wednesday-

Track Day

4×400

2 minutes rest between efforts

 

Thursday-

5 rounds for time

25- Wall Balls

20- KB Swings

50- Single Unders

 

Friday-

8 rounds 90 on/ 90 off

5- Burpees

10- Box Steps

15- DB Thrusters

 

WODs for the week of 7/18- 7/21

WODs for the week of 7/18- 7/21

Tuesday-

3 rounds

800 m Run

15- DB Push Press 50/35

15- KB Swings 70/53

 

Wednesday-

for time

50- Wall Balls

25- Box Jumps

50- Pull Ups

25- Box Jumps

50- Wall Balls

 

Thursday-

Strength= Overhead Squat

3-3-3-3-3

Skill work= Ring Dips (weighted, Kipping, strict)

Accumulate 5 minutes of HS Hold

 

Friday-

15 Min AMRAP

50 ft Front Rack Lunge 50/35

9- Toes 2 Bar

15- Burpees

 

NINJA-

Tuesday-

Same as RX, Can sub row for run.

 

Wednesday-

15 minute AMRAP

50- Single Unders

10- DB Thrusters

25- Ab Mat Sit Ups

 

Thursday-

5 rounds

10- Burpees

12- Ring Rows

14- Med Ball Cleans

 

Friday-

7 rounds

7- One Arm DB Snatch (each arm)

7- Push Ups

7- Knees 2 Elbows

100 m Run

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