Week of February 19, 2018

Monday

Deadlift

Build to a Heavy Set of 3

“Optimus Prime”

AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

The workout begins with wallballs and on the top of the minute, starting on the 1:00 mark, athletes will perform 5 deadlifts at a moderate weight before beginning their wallballs again. This should be a weight that athletes are able to undoubtedly complete unbroken every single round. Score is total wallballs.

Tuesday

“Bar Hopping”

AMRAP 15:
15 Hang Power Cleans (135/95)
30/21 Calorie Schwinn Bike
15 Chest to Bar Pull-ups
60 Double Unders

Wednesday

“Hot Sauce”

AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Thursday

“Drago”

30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints

For the shuttle sprints, set cones 10 meters apart. Count a repetition every time one point of contact passes the cones.

Friday

Open WOD 18.1

 

Week of February 12, 2018

MONDAY

“Elizabeth”

21-15-9:
Squat Cleans (135/95)
Ring Dips

TUESDAY

Push Press

5 Sets of 3

“Waterworks”

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

WEDNESDAY

“Eighteen Wheeler”

AMRAP 18:
18/12 Calorie Schwinn Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

THURSDAY

“Buckle Up”

AMRAP 3:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (30’s/25’s)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (40’s/30’s)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (50’s/35’s)
35 AbMat Sit-ups
Max Calorie Row

FRIDAY

Clean and Jerk

Build to a Heavy Single

“Double Time”

AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

Week of February 5, 2018

Monday

Overhead Squat

Heavy Single

“Over and Over”

9-15-21:
Chest to Bar Pull-ups
Burpees
Overhead Squats (95/65)

Heavy is relative for the day, with mechanics taking priority over load. In the metcon, this should be a weight that you are capable of completing the 21+ repetitions unbroken without dropping. The burpees are traditional burpees, with no need to jump over the barbell.

Tuesday

“Come Clean”

AMRAP 3:
24 Box Jump Overs (24/20)
24/16 Calorie Schwinn Bike
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
21/14 Calorie Schwinn Bike
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
18/12 Calorie Schwinn Bike
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
15/10 Calorie Schwinn Bike
Max Power Cleans (185/135)

When you finish the bike, complete as many power cleans as possible, which is the score today.

Wednesday

“Blitzen”

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

Looking for a slightly heavier load on the barbell today, but something that you could still complete for anywhere between 15-20 repetitions when fresh. Stagger groups by 1:00 or 1:30 today based on equipment availability.

Thursday

"Onesies”

Athletes Choose 1 From Each Section:

Weightlifting

1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics

Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning

1 Minute Bike Calories
500 Meter Row

Today's workout gives you the opportunity to set a new PR and/or establish new benchmarks for yourself. 

Friday

“Tread Water”

For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

Week of January 29, 2018

Monday 

“Water Power”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)

 

Tuesday 

“Opening Day”

21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

 

Wednesday

3-Position Power Clean

Build to a Heavy Complex

“Hangover”

3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees

 

Thursday

Dumbbell Walking Lunge

Build to a Heavy 50’ Walking Lunge

“Stepping Stone”

For Time:
60/40 Calorie Schwinn Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
35/25 Calorie Schwinn Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
20/15 Calorie Schwinn Bike

 

Friday

“Open Test”

AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups


Friday January 19, 2018

 

Conditioning:

AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups

Choose a weight on the dumbbell that they are capable of completing 20+ repetitions unbroken. If athletes have no goals of competing in local competitors or the open, we suggest that you complete regular push-ups. The goal today is for every athlete to get to the handstand push-ups or push-ups, so tailor the workout to allow athletes to accomplish that.

Midline Conditioning:

Nor for Time:
4 Sets:
7 Glute Ham Raises
14 Pausing Hip Extensions
21 GHD Sit-Ups

Thursday January 25, 2018

Deadlift

Build to a Heavy 3-Rep

“Lung Butter”

Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
10/7 Calorie Schwinn Bike
150′ Shuttle Sprint

Keeping things varied today by building to a heavy 3-rep Deadlift. This should be heavy for 3, but not a maximal load. Following the weightlifting piece, break out into teams of 3 for a burner. Complete full rounds before passing off to a partner. 1 partner working while the other 2 rest. The weight on the kettlebell should be heavier than normal, but something that you will complete 7 reps unbroken every turn. Setup cones 50 meters apart for the shuttle sprints to have athletes complete 3 lengths. With this format, the kettlebells and bike will be on opposite ends of the room. If unable to Schwinn Bike, complete a 7/5 calorie Row. Score is total rounds and reps after 20 minutes.

Wednesday January 24, 2018

“Slap Happy”

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Working 5 minute intervals today that all begin with a 100 Double Under Buy In. The Buy In only happens once during each AMRAP, and in the remaining time you will complete as many rounds and reps as possible of front squats and burpee box jump overs. The front squat weights should be something that you can clean from the ground and perform unbroken every time you pick up the barbell. With a short window, using a lighter weight if on the fence will get you a better workout. Score is total reps excluding the DUBs.