Thursday, December 14th

A1) Barbell Front Rack Box Step-ups 4×12 (6p/leg)
A2) Farmers Carry 4xDown & Back

B1) SA KB Push Press 4×8 P/arm
B2) Ring Dips 4×8-12

C) Annie
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

*SUs = 3x DUs


Wednesday, December 13th

A1) Strict Press 4×5 @80% 1RM
A2) Ring Row 4×8-14 Reps

B) 4x 3 Min AMRAPs
w/ 2 Min Rest Between:
-8 Toes 2 Bar/ K2C
-8 Dead Lifts @ 225/160
-8 Bar Facing Burpees

*If Not going Rx @225 or 160, scale down to a challenging weight that you can do unbroken.


Tuesday, December 12th

A) Front Squat
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
* Ending on a heay Double
**16 Min Time Cap

B) 17 Min AMRAP
-250m Row/ 200m Run
-12 Goblet Squats (70/53)
-10 RKB Swings (70/53)
-50 DUs/ 150 SUs
-10 Hang Cleans (115/80)
-12 Revers Lunges (115/80) 6p/leg


Monday, December 11th

A) Deadlift
5×7 @ 60-70% 1RM DL

B) 4 Rounds For Time:
-15 Wall Balls
-12 Pull-ups
-10 S2OH (95/65)


Saturday, December 9th

Buddy Week!

A1) KB Reverse Lunge 3×8 p/leg
(from a standing Position, holding two KBs in a farmers carry position)
A2) 3x500m Row/ 400m Run/ 2Min Bike

B) In Teams of 2:
16 Min AMRAP
-4 Heavy Snatches
(Can be from the hang, full or Power Snatch. At a weight that is tough, but can be done with minimal rest betwen Reps)
-6 Toes to Bar/ K2C
-8 Ground to OH (Same weight as snatch)
*Clean and Push Press or Jerk
-10 Burpees

**Partners alternate after each movement, not starting the next movement until both have completed the first.


Monday, December 4th

Buddy Week!

A) Push Press 4×6 @75-80%

*Buddies
Push Press 4×6-8reps
– Stay light focus, focus on proper movement

B) 5 Rounds for time:
12 KB Swings
12 Box Jump overs
12 T2B/K2C
*500m Row Cash Out

*Establish a good pace through the five rounds, and go 100% effort on the row


Monday, November 27th

A1) 4×3-8 Strict Pull-ups
directly into
5-10 Kipping Pull-ups
* Focus on the transition from strict to kip while still hanging from the bar
A2) 4×30 Sec Hollow Hold

B) Fight Gone Bad

Three rounds of:
1- Wall-ball, 20 pound ball, 10 ft target (Reps)
2- Sumo deadlift high-pull, 75 pounds (Reps)
3- Box Jump, 20″” box (Reps)
4- Push-press, 75 pounds (Reps)
5- Row (Calories
6- 1 Min Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “”rotate””, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Friday, November 24th

No morning classes or noon classes today.
Classes will resume normally at 3:00pm with open gym

A1) Ring Rows
4x Max Rep
(once body position starts to faulter attempt is terminated)
A2) SL Romanian DL
4x 8 reps per leg

B) 5 Min AMRAP
-12 Deadlifts (135/95)
-8 Ring Dips

Rest 3 Min

4Min AMRAP
-8 Deadlifts (185/130)
-20 DUs/ 40 SUs


Thursday, November 23rd

Happy Thanksgiving!
We will only be having 7:30am and 8:30am classes today.
No evening classes

A) Thanksgiving Day WOD
Teams of 3 rotate stations when partner finishes the row
12 minutes
1-250m Row
2-Thrusters (95/65)
3-Situps
rest 4 minutes
12 minutes rotate when runner gets back
1-200m Run
2-DB/KB Snatches alt arms every 3 reps
3-Burpee Box Jump overs

For total reps for the team (count each run/row completed as 20 reps)


Wednesday, November 22nd

A) Power Clean
12 Min Build to a heavy Double

B) 20 Minute AMRAP
-30 Sumo DL High Pulls (75/55)
-30 Box Jumps (24/20)
-30 KB Swings (70/53)
-30 Sit-ups/ GHDs

-400m Run/500m Row

-30 Front Squats (75/55)
-30 Burpees
-30 Hang Power Cleans (75/55)
-30 Wall Balls (20/14)

-400m Run/500m Row