Week of Workouts

MONDAY, APRIL 6th

-MINIMAL EQUIP WOD-

A.

Every minute on the minute for 15 minutes...

Min 1 - :45 Max Run

Min 2 - 10 Single Arm Alternating Devil's Press

Min 3 - 20 Alternating Goblet Reverse Lunges

Scale to: 6-8 Devils Press/ 10-15 Lunges (finishing around 45sec Mark each minute)

Challenge: How fast can you sprint today???

-NO EQUIP WOD-

Every minute on the minute for 15 minutes...

MIN 1 - :45 Max Run

MIN 2 - 10 Burpees

MIN 3 - 20 Alternating Goblet Reverse Lunges

B. Mobility + Midline

2 Rounds for Quality:

Cossack Lunge x 20

Plank Rotations x 20 right side

Plank Rotations x 20 left side

Weighted Sit-ups x 20

TUESDAY, ARPIL 7th

-MINIMAL EQUIP + NO EQUIP WOD

As many Rounds as possible in 12 minutes of...

400m Run

Then 2 Rounds of:

5 V-Ups, 10 Push-ups, 15 Air Squats

Straight into...

As many...

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MONDAY, MARCH 30th

HAPPY BIRTHDAY SHANE GIBSON

- MINIMAL EQUIPMENT WOD -

A. GO HARD! EMOM style

EMOM x 10 minutes (both in the same minute)

4 Squat Clean Thrusters Right Arm + 4 Squat Clean Thrusters Left Arm + 4 Burpees

Scale: 2-3 reps per minute/ use walk out and step in burpee as needed/ or air squat + push-up

Challenge: Can you perform 5 SCTh per arm + 5 Burpee every minute for the full 10 minutes?

B. For QUALITY:

2 Rounds:

1 minute Front Plank

25 Sit-ups

25 Russian Twists

25 Flutter Kicks (R + L = 1)

25 Weighted Sit-ups

1 minute Front Plank

- NO EQUIPMENT WOD -

A. GO HARD! EMOM style

EMOM x 10 minutes (both in the same minute)

4 Air Squats + 4 Jumping Air Squats + 4 Push-ups + 4 Burpees

MOBILITY SESSION:

2 Rounds:

Folded Over 1min per leg

Saddle Eagle 1min per arm

Couch Stretch 2min per...

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MONDAY, MARCH 16th

A.

For Time:

30 Toes to Rings

25/20 Calorie Assult Bike

15 D-Ball Over Shoulder (150/100lbs)

*7 Minute Time Cap

On the 8:00...

For Time:

30 Kipping Handstand Push-ups

25/20 Calorie Assault Bike

100′ Sandbag Carry (150/100lbs)

Scale to: Pike Push-ups/ Alt Top Down DB Presses

7 minute Time Cap

B.

3 Quality Sets:

20 Barbell Good Mornings

15 Dumbbell Bench Press

100 Meter Sled Drag (facing away from sled, or sled behind you)

Lying Hamstring Stretch on Rig

TUESDAY, MARCH 17th

A.

In 15 minutes, complete 5 x 3 Box Squat

* Stay at same weight, around 75-80% of a 1RM Box Squat

* Pause and come out of a Dead Stop each rep

* In between sets complete 5 YTW's off bench

B.

For Time:

21-15-9 of...

Kettlebell Swing (53/35lbs)

Burpee

Scale to: by load, 12-9-6 reps

Goal Time: 5 minutes

C.

3 Quality Sets:

20-40...

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MONDAY, MARCH 9th

A.

In 15 minutes, find a 5 RM Box Squat

* Build each set

* Pause and come out of a Dead Stop each rep

* In between sets complete 5 SLOW Seated Wall Slides @ 5151

B.

8 Rounds of Tabata (16 minutes):

20 Seconds On

10 Seconds Off

For the following movements...

Pistols

Assault Row Calories

Strict Handstand Push-ups (Handstand Hold/ Double DB OH Hold)

Assault Bike Calories

Goal: ALL the REPS!!!

TUESDAY, MARCH 10th

A.

Every minute for 4 minutes, building each set:

1 Power Clean

1 Pausing Push Jerk (3s in catch)

Clean Complex (On the 6:00…)

Every 90 seconds for 9 minutes, complete the following (6 sets):

On the 1:30 x 6 Sets:

1 Hang Power Clean

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

* build each set and touch n go if possible

B.

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks...

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MONDAY, MARCH 2nd

A.

On the 5:00 x 4 Rounds:

7 Power Snatches (115/85)

15/12 Calorie Assault Bike

7 Overhead Squats (115/85)

10 x 10 Meter Shuttle Runs

Goal Time: 2.5 minutes

Scale to: by Load, 10/7 Cals, 5 Shuttles

B.

3 Quality Sets:

30 Second Heavy D-Ball Hold

12 Pausing Hip Extensions

Banded Lat Distraction btw sets

TUESDAY, MARCH 3rd

HAPPY BIRTHDAY MISTY HANDY

A.

For Time:

21-15-9:

Box Jump Overs (30/24”)

CTB Pull-ups

DB Front Rack Lunge (50/35lbs)

Decline Push-ups

Kettlebell Swings (70/53lbs)

Goal Time: < 15 minutes

Scale to: by Load, 15-12-9 reps or 12-9-6 reps

B.

On the Minute x 9 (3 Rounds):

Minute 1 – Weighted Glute Bridges

Minute 2 – GHD Static Hold – Belly Up (Supine)

Minute 3 – Banded Good Mornings

Not for score. Practice quality reps in each time domain.

...

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MONDAY, FEBRUARY 24th

HAPPY BIRTHDAY KAT GILILAND, BILLY SHELTON, and MEGAN MITCHELL

A.

In 15 minutes, build to a heavy set of 2 reps of...

Box Squats

*back rack/ build each set as long as you can keep a 31X2 tempo

B.

For Time:

21-15-9

Push Jerk (165lb/105lb)

Bar Facing Burpee

Goal Time: 7min, TimeCap 10min

Scale to: by Load, 12-9-6 reps

C.

4 Rounds for Quality:

20 Banded Good Mornings

20 Weighted Ab Mat Sit-ups

TUESDAY, FEBRUARY 25th

HAPPY BIRTHDAY MIKEY LAYTON

A.

For Time: Buy-In: 15 Clusters (135/95)

Into…

3 Rounds:

21/15 Cal Assault Bike

15 Chest to Bar Pull-ups (Jumping Pullups)

Into…

Cash-Out: 15 Clusters (135/95)

Goal Time: 7min, TimeCap: 10min

Scale to: 10 reps

B.

Alternating OTM x 12 (6 Rounds):

Odd – 15/12 Calorie Erg of choice OR AirRunner

Even – 50′...

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MONDAY, FEBRUARY 17th

HAPPY BIRTHDAY JACOB OLDHAM, TURNER GAW, and ERIN GUY

A. RETEST 7.22.19

For Time:

1,000 Meter Run

30 Squat Snatches (115/85)

30 Bar Muscle-Ups (Choose 30 Strict Dips or 30 Strict PullUps)

Scale to: 500-800m, Complete 3 sets of 10 Snatch + 10 Dip or Pull, cycling back and forth

Goal Time: ~15min

* end of 2nd hill and back is our 1000m Run

B

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - :30s Dumbbell Close-Grip Floor Press

Minute 2 - :30s Glute Bridges

TUESDAY, FEBRUARY 18th

A. RETEST 7.15.19

5 Rounds for time of:

50 ft Handstand Walk (5 Half Around the Box Walks)

5 Squat Cleans 225/155

Scale to: by LOAD, 3 Walk Arounds

Goal Time: 15min or less, 3min per round

B.

Every Minute on the Minute (EMOM) for 12 minutes

Sit Up x 10

Front Plank on Elbows for the remainder of the minute

...

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MONDAY, FEBRUARY 10th

A. RETEST 7.16.19

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30"/24")

12 Dumbbell Front Squats (50/35lbs)

15/12 Calorie Assault Bike

Scale to: by load/ht, 12/10cals or 10/7 cals

Goal Time: <3min per round, 1-2min rest

B.

3 Sets for Quality:

8 Tempo Dumbbell Half Kneeling Arnold Presses @ 20X1

8 Tempo Dumbbell Bent Over Row @ 20X1

Max Effort Ring L-Sit Hold (LSit > off boxes)

Hamstring Stretch on Rig btw sets - 1min per

TUESDAY, FEBRUARY 11th

HAPPY BIRTHDAY BRANDON MEWBOURNE

A. RETEST 7.9.19

3 Rounds for Time:

400 m Run

20 Pull-ups

10 Deadlifts 225/155#

Goal Time: < 12minutes

Scale to: 200-300m/ 10-12 Pullups/ by Load

B.

3 Rounds for Quality:

Turkish Sit Up x 8 each arm at moderate weight

Alternating Top Down DB Bench Press x 10 (5 ea) at moderate weight

Sumo Stance Good Morning x 8 at moderate weight

Side Plank...

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MONDAY, FEBRUARY 3rd

HAPPY BIRTHDAY HARLEY DELINE

A. RETEST 7.2.19

For time:

400m run

Fran 75/55

400m run

Fran 75/55

400m run

Scale to: 200-300m/ 12/9/6 reps

Goal Time: < 20 minutes

B.

Complete 4 Sets for Quality:

Hollow Body Hold x 20 seconds

Tuck Ups x 15

Pigeon Pose btw sets

TUESDAY, FEBRUARY 4th

A. RETEST 7.1.19

For time:

7 Squat Snatch 185/135

11 Ring Muscle-ups

100 Double-unders (300 SU)

11 Ring Muscle-ups

7 Squat Snatch 185/135

Scale to: 11 Burpee Pull-ups for MUps/ 25-50 DU

Goal Time: <15minutes

B.

Build to as heavy as possible in 3 sets

Mixed Overhead/Farmers Carry x 100ft ea

Complete 15-25 Straight Leg Sit-ups btw sets

WEDNESDAY, FEBRUARY 5th

...

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MONDAY, JANUARY 20th

HAPPY BIRTHDAY MEREDITH CUSHMAN, ADAM DEROSSETT, ADAM GRAGG, SHAWN SMITH

A. RETEST 6.17.19

5 Rounds for Time of:

15 Wallballs 20/14

15 Power Cleans 95/65

Scale to: by Load, 10's

Goal Time: < 12minutes

B.

3 Rounds for Quality:

Choose weights at your discretion.

Turkish Get Up x 3 per arm

Single Arm Bent Over Row x 5 per arm

Pegboard Climbs x 1-2 OR Strict Toes To Bar x 8

Good Morning x 8

Barbell Overhead Hold x 60 seconds

TUESDAY, JANUARY 21st

A.

For Time:

25 Deficit Handstand Push-Ups (2- 45lb plates)

25 Reverse Burpee (53/35lb KB)

25 Flying Push-Ups

25 A Jumps (2x55/35 lb)

25 Reverse Grip Chest-to-Bar Pull-Ups

25 Devil Presses (2x55/35 lb)

Scale to: 15-20 reps, Handstand Walk 1/2Way around Box + 5 HSPU/ Weighted Sit-ups/ Pushups off floor or box/ DB front squats/ jumping chin ups or chin-ups with...

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