Monday 10/28 and Tuesday 10/29

WOD:
A. Bench Press or DB Bench Press 3-5 x5
B1. SA DB Rows 6-8 x4 rest 60 sec
B2. Supinated Grip Pull-Ups 3-4 x4 rest 2 min

Then (together)...
With a Partner

EMOM for 10 min
7 K2E's

EMOM for 10 min
7 Burpees

Thursday 10/24 and Friday 10/25

A) Dead Lift (1RM)

B) Push-Press (5-4-3-2-1)

C) 10 Minute AMRAP

• 200m Run
• 5 Clean and Jerk 
• 10 Walking Lunges 

Tuesday 10/22 and Wednesday 10/23

A. Back Squat ( 6, 4, 2, 6, 4, 2)

B. Hang Cleans ( 3, 3, 2, 2, 2 )

C. Farmers' Carry ( 100m x 2)

D. 10-9-8-7-6....

• Wall Ball 
• Pull-up

Monday 10/14 and Tuesday 10/15

Skill:
Hang Power Clean

WOD:
Team Tire Flipping Race
+
3 mile Run at Z1 pace

Thursday 10/10 and Friday 10/11

WOD:
A. Bench 5(65%), 4 (70%), 3 (75%), 2 (80%), 1 (85%)

B.
10 min AMRAP
10 KBS
10 Burpees

C.
10 min AMRAP
5 Pull-ups
10 Squats
15 Sit-Ups

Tuesday 10/8 and Wednesday 10/9

WOD:
A. Dead Lift 5x5
B. Press 5x5
+

5 Rounds for time of:
400m Run
30 Walking Lunges

Thursday 10/3 and Friday 10/4

A. Back Squat 5x5

B. Bench 5x5

C1 Pull-Ups 2-3 x4 (add weight) Rest 30 sec

C2. SA DB Rows 6-8 x4 rest 90sec

+

AMRAP in 10 min

200m Run (1st Gate)

10 K2Es

Tuesday 10/1 and Wednesday 10/2

Baseline WOD #3 (10 pts)

For Time:
15-12-9
Dead Lift (135#/95#/65#)
Burpees

Friday 9/27 and Monday 9/30

Teach: 
Intensity

Benchmark WOD:

Find 1RM in:
A. Bench
B. Back Squat
C. Press

+

AMRAP Strict Pull-Ups

+

1k Row For Time

Monday 9/23 and Tuesday 9/24

Skill:
Front Squat
Thrusters


WOD:
A. Front Squat Tech 6-8 x4
B. Thrusters Tech w/bar 6-8x4
C. Strict Pull-ups 2-3 x4
D1. Sit-Ups 20 x5
D2. Back Extensions 15 x5
E. 10 min of run/bike/row

Thursday 9/19 and Friday 9/20

WOD:
A. Back Squat 6-8 x4

Then...
10 amrap at 75%
15 Burpees
1st Gate Run

Rest 5 min

10 amrap at 75%
1 min Row/Bike
1 min Plank

Tuesday 9/17 and Wednesday 9/18

Skill:
KB Swings (Russian and American)

WOD:
3 Rounds
FGB
1 min amrap at each station
Wall Ball
SDHP
Box Jump
Push Press (65/45)
Row or KB Swings

Friday 9/13 and Monday 9/16

Warm-Up:
400m Run at Z1
10 Push-Ups
15 Air Squats
20 Sit-Ups

WOD:
*Choose One (or do both if you are up for it)

A1. Bench 5-6 x4 rest 90 sec
A2. SA DB Rows 5-6 x4 rest 90 sec

B1. Dead Lift 5-6 x4
B2. 1st Gate Sprint rest 3 min

or...

For Time:
21 Knees to Elbow
400m Run
18 K2Es
400m Run
15 K2Es
400m Run
12 K2Es
400m Run
9 K2Es
400m Run

Wednesday 9/11 and Thursday 9/12

Skill:
Back Squat

WOD:
3 Rounds For Time of:
15 Box Jumps
30 Wall Ball
Rest 3 min between Rounds

3 Rounds For Time of:
15 Burpees
30 Walking Lunges
Rest 3 min between Rounds

Mon 9/9 & Tues 9/10

Warm-Up:

1st gate run at Z1

Inch Worms x5

Controlled Air Squats x10

WOD:

4 Rounds For Time

400m Run

3 rounds of 

5 Push Ups

10 Sit Ups

15 Squats

Thurs Sept 5th & Fri. Sept 6th

Teach:
Review Dead Lift

Warm Up:
400m at Z1
Wall Walks

WOD:
A. Bench 6-8 x5
B. Dead Lift 6-8 x4 (drop each rep)

Then...
EMOM for 12 min
15 Sit-Ups on even min
15 sec plank hold on odd min

Tues 9/3 & Wed 9/4

Teach:
Must start recording work-outs today!
Ask class what topic of next discussion should be?

Skill/Warm Up:
Ring Play

WOD:
A. Press 6-8 x4 rest 2-3 min

AMRAP in 10 min of:
10 HR Push Ups
10 Walking Lunges
10 Ring Rows
10 Squats

Thurs 8/29 & Fri 8/30

Teach:
How to Record!

Skill:
DeadLift

WOD:
A. Dead Lift Tech 5x5 (Drop at Top; Reset on Each)

Then...
For Time:
21-15-9
Wall Ball
Burpees
Sit Ups

Tue 8/27 & Wed 8/28

Teach:

Bench  Safety

How to read workouts?

Skill:

Row

Back Extensions

Warm-Up:

400m Jog, Wall Walks

WOD:

A1. Bench 6-8 x4 rest 90 sec

A2. SA DB Rows 6-8 per arm x4 rest 90 sec

B1. 1 min plank x4 rest 1 min

B2. 10-12 Back Extensions x4 rest 1 min

C. Row 1000m for time

Fri, Aug 23rd & Mon, Aug 26th

Teach:
Warm-Up and Cool Down Concepts

Warm-Up:
1st Gate Jog
15 Controlled Air Squats
Inch Worm


New Skill:
Press


WOD:
A. Press 4-6 x 4 (Technique Work Only, very light)
+
Team WOD (Groups of 4)
Complete the following with only 1 person working at a time

400m Run Everyone (Relay)
300 Lunges (In Place, Switching Legs)
200m Bear Crawl
100 Burpees

Wed, Aug 21 & Thurs, Aug 22

Skill: 
Squat

WOD: 
8 rounds of 20 sec on and 10 sec off of:
Squats
Rest 90 sec
Push-Ups
Rest 90 sec
Sit-Ups

Friday, May 24th

A. Dead Lift 5x5
B. Push Press 5x3
C. Power Clean 5x1
+
5 Rounds for time of
3 Power Clean @ 75% of highest from C
10 Burpees

Wednesday, May 22nd

"Jackie"

Row 1k

50 thrusters 45#

30 chin  ups

+

Tabata Sit-Ups

Thursday, May 16th

A. 1 1/4 Back Squats 3-3-3-2-2-2

 

+

 

50-40-30-20-10 Rep Rounds For TIme of:

Wall balls

Sit-Ups

Wednesday, May 8th

5 min amrap:

5 strict chin ups

5 sit ups

rest 5 min

10 min amrap:

10 Push-Ups

10 K2E's

rest 5 min

15 min amrap

15 Wall Ball

15 Burpees

Monday, May 6th

A1. Deadlift 5, 4, 3, 2, 1; rest 2 min

A2. Press 10, 8, 6, 4, 2; rest 2 min

B1. Bench press; 5x5; rest 2 min

B2. Weigthed back extensions 10-12x5; rest 2 min

Friday, April 26th

For time:

15 Pull-Ups

300m Row

10 Pull-Ups

200m Row

5 Pull-Ups

100m Row

5 Pull-Ups

200m Row

10 Pull-Ups

300m Row

15 Pull-Ups

 

Rest 5 min

 

For time:

Run 100m

10 DL @ 155/95

Run 100m

10 DL @ 155lb

Run 100m

10 DL @ 155lb

Run 100m

10 DL @ 155lb

Run 100m

Wednesday, April 24th

A. Clean- Build to a max
B. Strict Chin Ups; AMRAP x4; Rest 90 sec between
C. 400m Farmer Walk w/DB (55-80# per hand; 35-55# per hand)

Thursday, April 11th

SD:
A. Dead Lift 5-3-AMRAP
75%-85%-95%
B. Dead Lift 5x10 @70%
+

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

ESD:
A. Bench 10-8-6-4-2

+

For time:
95 pound Thruster, 45 reps
45 Pull-ups

Tuesday, April 9th

SD:
A. Back Squat 5-3-AMRAP
75%-85%-95%
B. Back Squat 5x10 @ 70%
C1. 12 step OH walking Lunge x5
C2. AMRAP Kipping Pull-Ups x5
D. 10-12 Back Extensions x4 rest 1 min

ESD:
A. Power Clean build to a tough single
+
3 rounds for time:
30 wall ball (20/14, 10ft/9ft)
25 burpees
20 K2Es

Friday, April 5th

SD:
A. Bench 5-3-AMRAP
75%-85%-95%
B. Bench 5x10 @70%
C. Hang Power Clean and Jerk 3-3-3-3
D. EMOM for 7 min 10 Kipping Pull-Ups

ESD:
A. Hang Power Clean and Jerk 3-3-3-3
+

12 min amrap

10 Thrusters 75/45

10 Heavy russian kbs

10 Hand Release Push-Ups

30 seconds side plank/side

Monday, April 1st

SD:
A. Back Squat 3-3-AMRAP
70%-80%-90%
B. Front Squat 3-3-2-2-1
C. 5 Tall Box Jumps x5 rest 1min
D. Tabata Sit-Ups

ESD:
Complete 35 Reps Each for time of :
Box Jumps (Step Down)
Jumping Pull-Ups
KB Swings
Walking Lunge
K2E's
Push Press (Bar)
Back Extensions
Wall Ball (20#/10#)
Burpees

Wednesday, March 20th

SD:
A. Bench 5-5-AMRAP
65%-75%-85% of 1RM
B. Bench 5x10 @ 60% 1RM
C. Weighted Supinated Pull-Ups 2-3 x5
D1. 15 Back Extensions x4
D2. 30 Sit-Ups x4

ESD:
A. Back Squat 10-8-6-4-2
+
7 Sets of
30 sec Thrusters @45#
30 sec Rest
30 sec Sit-Ups
30 sec Rest
30 sec KB Swings
30 sec Rest
30 sec Sit-Ups
30 sec Rest

Monday, March 18th

SD:
Find your 1RM in:
A. Bench
B. Squat
C. Dead Lift

ESD:
"Karen"
150 Wall Balls for time

Thursday, March 14th

SD:
A. Dead Lift 3-3-AMRAP
B. Dead Lift 5x10 @65%
C. Push Press 3-3-3-3-3
D. Tabata Sit-Ups

ESD:
AMRAP in 10 min of
5 Shoulder to Overhead (115/95/75)
10 Dead Lift
15 Box Jumps

+

EMOM for 15 mins
2-3 Hang Power Cleans

Tuesday, March 12th

SD:
A. Back Squat 3-3-AMRAP
B. Back Squat 10-10-10-10-10 @60%1RM
C1. 20 Step OH Walking Lunge with Weight x5 rest 90 sec
C2. 10 Box Jump Step Down x5 rest 90 sec
D. 100 Wall Ball For Time

ESD:
A1. Bench 5-5-3-3-3 Rest 2 min
A2. AMRAP Pull-Ups -2 x5 rest 2 min
+
AMRAP in 15 min of
10 Dead Lift 135#/95#
10 Wall Ball
10 Burpees

Wednesday, March 6th

SD:
A. Bench 3-3-AMRAP
B. Bench 10-10-10-10-10 @60% 1RM
C. DB Incline 15-12-9-6
D. 10 SA DB Row (each arm) x5
E. 15 K2Es x4

ESD:

7 sets @ high effort:

30 sec Power Clean @ 95lbs

30 sec rest

30 sec Bike

30 sec rest

+

7 min rest

+

3 sets @ high effort:

60 sec Thruster @ 45lbs

60 sec rest

60 sec Rowing

60 sec rest

Monday, March 4th

SD:
A. Dead Lift 5-5-AMRAP
B. Front Squat 10-8-6-4-2
C1. 10 GHD Raises x5 Rest 20 sec
C2. 10 Box Jumps x5 - Step Down rest 2 min
D.  50 Burpees For Time

ESD:
A. Bench Press 3-2-1
B. Hang Power Clean 5-5-5-5
C. Press 5-4-3-2-1
+
3 min AMRAP
3 KBS
3 Burpees
Rest 3 min
3 min AMRAP
3 KBS
3 Burpees

Thursday, February 28th

SD:
A. Back Squat 5-5-AMRAP
B1. 12 Step OH Walking Lunge with Weight x5 rest 20 sec
B2. 8 Box Jump Step Down x5 rest 2 min
C. 3 Rounds For Time of:
500m Row
25 KB Swings (53/35)

ESD:
A. Bench Press 5-4-3-2-1
+
21,18,15,12,9,6,3 rep rounds for time of:
Thrusters (65/45)
Push-Ups

Tuesday, February 26th

SD:
A. Bench 5-5-AMRAP (Increase Max by 10 lbs)
B. DB Incline Press 3-3-2-2-2
C1. 3-5 Strict Pull-Ups x5 rest 1 min
C2. 6 SA DB Rows x5 rest 1 min
D. 75 K2E's for time

ESD:
A. Dead Lift 3-3-3-2-2-2
+
10 min @ 90%
10 Wall Ball
10 Burpees
--10 min Rest
10 min @90%
10 KBS
10 Box Jump Overs

Friday, February 15th

Both Groups:

"Fran"
21-15-9
Thrusters (95#/65#)
Pull-Ups

Wednesday, February 13th

SD:
A. Bench 5-5-5
B1. 8-10 DB Incline Press x4
B2. 8-10 Lat Pull-Down x4
rest 90 sec between B1/B2/B
C. 2-3 Strict Pull-Ups x5 Rest 2 min between
D. Tabata Abmat Sit-Ups

ESD:
A. Back Squat 5-5-5-5-5 Rest 3 min
+
2 sets of the following
12-9-6 @ 97%
Heavy KB Swings
Wall Ball

Monday, February 11th

SD:
A. Dead Lift 5-3-AMRAP
B. Shoulder Press.Push Press 2.3 x4
+
For 20 min
Even Min: 2 Heavy Power Cleans
Odd Min: 7 Wall Ball

ESD:
A. Strict Pull-Ups 3-3-3-3-3-3-3 (Rest 2 min)
+
For Time:
60 Squat Thrusters (bar)
40 Burpees
20 K2E's
1st Gate Run

Tuesday, February 5th

SD:
A. Back Squat 5-3-AMRAP
B. Front Squat 8-8-8
C. 100 step walking lunges for time
D1. 10 Box Jumps x5 (Step Down)
D2. 10 Back Extensions x5

ESD:
A. Dead Lift 3-3-3-2-2-2
+
5 Sets All Out of:
30 Sec AMRAP Hang Power Clean (65#/45#)
30 Sec AMRAP Burpees
30 Sec AMRAP Air Squats
Rest 6-8 min between sets

Wednesday, January 30th

SD:
A. Dead Lift 3-3-AMRAP
B. Shoulder Press.Push Press 1.4 x4
+
For 16 min
Even Min: 4 Hang Power Cleans
Odd Min: 7 Heavy KB Swings

ESD:
A. Bench 5-4-3-2-1
+
AMRAP in 10 min
10 Pull-Ups
10 Burpees

Rest 10 min

AMRAP in 10 min

15 Sit-Ups
15 Push-Ups

Monday, January 28th

SD:
A. Back Squat 3-3-AMRAP
B. 75 Wall Ball For Time:
C1. 10 Tall Box Jumps (Step Down) x5
C2. 15 Back Extensions x5

ESD:
A. Dead Lift 5-4-3-2-1
+
15 Thrusters
1st Gate Run
20 Thrusters
400m Run
30 Thrusters
2nd Gate Run

Tuesday, January 22nd

SD:
A. Dead Lift 5-5-AMRAP
B. Shoulder Press.Push Press 1.3 x4
C. AMRAP KB Swings in 5 min (35#)
D. 1 min Plank Hold x4 30 sec rest between

ESD (Back Squat + MAP Scenario):
A. Back Squat 8-8-6-6-6
B. 10 rounds for time
4 Burpees
6 KB Swings (AHAP)
8 Wall Ball

Thursday, January 17th

SD:
A. Back Squat 5-5-AMRAP
B1. 12 GHD Raises x5
B2. 12 BOX Jumps x5 (Step Down Every Rep)
C. 100 Abmat Sit-Ups For Time

ESD:
A. Bench Press 8-6-4-2
+
21-18-15-12-9-6-3
Dead Lift (135/95/65)
Wall Ball

Tuesday, January 15th

SD:
A. Bench 5-5-AMRAP
B1. 8 SA DB Rows x4
B2. 15 Push-Ups x4
C. 6-10 Pull-Ups
D. EMOM for 12 min
Hang Power Clean.Thruster 1.1

ESD:
A. 8 Back Squat x4
+
AMRAP in 8 mins
200m Run
10 Push-Ups
10 Sit-Ups

Rest 4 mins

AMRAP in 8 mins
10 Hang Power Cleans (65/45)
10 Lateral Burpees over Bar
10 Air Squats

Friday, January 11th

SD:
A. Press 1RM
B. Hang Power Clean 1RM
C. Back Squat 1RM

ESD:
A. "Helen"
B. Tabata Sit-Ups for total reps

Wednesday, January 9th

2nd Semester Groups

Choose One:
SD (Strength Development)
or
EST (Energy System Training)

Description:
SD:
Increase overall strength
Increase 1 RM, 3 RM, 10RM
Improve Mobility

EST:
Increase overall fitness
Improve fitness balance
Improve Mobility

Today's WOD:

SD:
Find 1RM in:
A. Bench
B. Back Squat
C. Dead Lift
D. AMRAP Pull-Ups

EST:
"Helen"
3 Rounds for time of
400m Run
21 KB Swings (53#/35#/25#)
12 Pull-Ups