WODs

Monday, January 20th

January 19, 2019

3RM Front Squat

(record for the next strength cycle)
 

(Purple)

For Time (15:00 time cap)
1200m Row
80 Air Squats
40 Burpee Box Jump Overs (24/20)
 

(Blue)

For Time
1000m Row
75 Air Squats
50 Burpee to plate (25)
 

(Orange)

For Time:
1000m Row
50 Air Squats
25 Burpee to plate (25)
 

(Yellow)

For Time:
750m Row
30 Air Squats
15 No Push-up Burpees
 

Extra Credit

GH Raise 3×10
Prone Snow Angels 3×10
GHD Sit-ups 3×15


Sunday, January 20th

For Fitness:

36EMOM
Min 1 :20 Cal Row
Min 2 :40 Burpees
Min 3 :40 MB Twist (20/14)
Min 4 :20 Cal Bike
Min 5 :40 Russian KBS (53/35)
Min 6 :40 Lunges


Saturday, January 19th

January 18, 2019

Teams of 3

(Blue)

For Time
5000m Row (partners alternate every 250m)
then immediately into
210 DB Hang Clean & Press (50/35)
(partners alternate work/rest at will)
Teams of 2 (3000m & 140 DB HC&P)

(Orange)

For Time
5000m Row (partners alternate every 250m)
then immediately into
210 DB Hang Clean & Press (35/20)
(partners alternate work/rest at will)

(Yellow)

For Time
3000m Row (partners alternate every 250m)
then immediately into
150 DB Hang Clean & Press (20/15)
(partners alternate work/rest at will)


Friday, January 18th

January 17, 2019

12EMOM

Station 1: 8 Back Squat (60-80%)
Station 2: 8 Push Press (from floor)(60-75%)
Station 3: Rest min
 
 

“Open” (Blue)

4 Rounds
:90 Work/:90 Rest
10/9 Cal Row
10 Front Squats (135/95)
Max Box Jumps (24/20)
 

(Orange)

4 Rounds
:90 Work/:90 Rest
10/9 Cal Row
10 Front Squats (95/65)
Max Box Jumps (24/20)
 

“Fitness” (Yellow)

4 Rounds
:90 Work/:90 Rest
8/7 Cal Row
10 Front Squats (55/35)
Max Box Jumps (20/16)
 
 

Extra Credit

Single Leg RDL 3×10/leg
Reverse Fly 3×10


Thursday, January 17th

January 16, 2019

Strength

5RM Hang Power Clean

(Purple)

12AMRAP
15 Hang Power Clean (95/65)
8 Devil’s Press (2×35/20)
15 Hang Power Cleans (115/75)
8 Devil’s Press (2×35/20)
15 Hang Power Cleans (135/95)
8 Devil’s Press (2×35/20)
15 Hang Power Cleans (155/105)
8 Devil’s Press (2×35/20)
Max Hang Power Cleans (185/125)

**Devil’s Press = DB Push-up to a double DB Snatch (not a clean and jerk)

“Open” (Blue)

12AMRAP
15 Hang Power Clean (95/65)
12 Burpee Bar Hops
15 Hang Power Cleans (115/75)
12 Burpee Bar Hops
15 Hang Power Cleans (135/95)
12 Burpee Bar Hops
15 Hang Power Cleans (155/105)
12 Burpee Bar Hops
Max Hang Power Cleans (185/125)

(Orange)

12AMRAP
12 Hang Power Cleans (95/65)
12 Burpee Bar Hops

“Fitness” (Yellow)

12AMRAP
15 Russian KB Swings (53/35)
15 Burpees

Extra Credit

12EMOM
Min 1: :40 Ski Erg
Min 2: :40 Right Side Plank
Min 3: :40 Bike
Min 4: :40 Left Side Plank


Wednesday, January 16th

January 15, 2019

Upper Body Pull

(Purple/Blue) Weighted Pull-up 5×3@70+% of 1RM
(Orange) Strict Pull-up 5×3-5
(Yellow) Negative Pull-ups 3×5 (5sec neg)
(White) Accumulate 1:00 Hang with Chin over bar
 

(Purple)

4AMRAP
21/18 Cal Bike
15 Wall Balls (30/20)
9 Strict HSPUs
 
Rest 4mins
 
4AMRAP
15/12 Cal Bike
9 Wall Balls (30/20)
6 Strict HSPUs
 
Rest 4mins
 
4AMRAP
9/8 Cal Bike
6 Wall Balls (30/20)
3 Strict HSPUs
 
 

“Open” (Blue)

4AMRAP
21/18 Cal Row
15 Wall Balls 20/14
9 HSPUs
 
Rest 4mins
 
4AMRAP
15/12 Cal Row
9 Wall Balls (20/14)
6 HSPUs
 
Rest 4mins
 
4AMRAP
9/8 Cal Row
6 Wall Balls (20/14)
3 HSPUs
 

(Orange)

4AMRAP
21/18 Cal Row
15 Wall Balls (20/14)
9 DB Z-Press
 
Rest 4mins
 
4AMRAP
15/12 Cal Row
9 Wall Balls (20/14)
6 DB Z-Press
 
Rest 4mins
 
4AMRAP
9/8 Cal Row
6 Wall Balls (20/14)
3 DB Z-Press
 

“Fitness” (Yellow)

4AMRAP
18/15 Cal Row
15 Wall Balls (14/10)
9 DB Z-Press
 
Rest 4mins
 
4AMRAP
12/9 Cal Row
9 Wall Balls (14/10)
6 DB Z-Press
 
Rest 4mins
 
4AMRAP
8/7 Cal Row
6 Wall Balls (14/10)
3 DB Z-Press
 

Extra Credit

“Midline Madness”
3 Rounds
10 Strict TTB
20 Hip Extensions
15/arm Side Plank Reach Through
40 Banded Good Mornings
50 Flutter Kick
:60 Plank


Tuesday, January 15th

January 14, 2019

12EMOM

Station 1: 8 Deadlift (60-80%)
Station 2: 8 Bench press (60-80%)
Station 3: Rest min
 
 

“Open” (Purple)

10AMRAP
50 DU’s
20 Alternating DB Snatch (50/35)
6 Ring Muscle-ups
 

(Blue)

10AMRAP
50 DU’s
20 Alternating DB Snatch (50/35)
10 C2B Pull-ups
10 Ring Dips
 

(Orange)

10AMRAP
25 DU’s
20 Alternating DB Snatch (35/20)
10 Pull-ups
 

“Fitness” (Yellow)

10AMRAP
50 Single Unders
20 Alternating DB Snatch (20/15)
12 Ring Rows
 

Extra Credit

3 Rounds
Banded Push Downs x25
Standing DB Hammer Curls x12
Bench Dips x max reps


Monday, January 14th

January 13, 2019

12EMOM

Station 1: 8 Front Squat (60-80%)
Station 2: 8 Barbell Row
Station 3: Rest min
 
 

(Purple)

3 Rounds
20 Double DB Reverse Lunge (2x 50/35)
15 TTB
 

“Open” (Blue)

3 Rounds
20 Back Rack Reverse Lunge (95/65)
15 Toes to Bar
 

(Orange)

3 Rounds
20 Back Rack Reverse Lunge (75/55)
15 Hanging Knee Raise
 

“Fitness” (Yellow)

3 Rounds
20 Lunges
20 Sit-ups
 

Extra Credit

GH Raise 3×10
Prone Snow Angels 3×10
GHD Sit-ups 3×15


Sunday, January 13th

January 12, 2019

Annie on a Boat

 
50-40-30-20-10
Cal Row (Female Cals: 45-36-27-18-9)
DU’s
Abmat Sit-ups
 
(Jan 22, 2017)


Saturday, January 12th

January 11, 2019

3 Person Team

For Time: (40min cap)
Floater: 90 Cal Bike
150 Cal Row
150 Wall Balls (20/14)
150 American KB Swings (70/53)
150 Box Jumps (24/20)
150 Toes to Bar
150 Burpees
*Movements must be done in order.
*The “Floater” may be done at any time within the workout but all reps must be completed before moving on.
*Row Scale = 150 MMM; 135 Mixed Gender; 120 FFF
*Bike Scale= 90 MMM; 75 Mixed Gender; 60 FFF


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