Strength:

1RM Back Squat

WOD:

21:15:9

Cal Row

American KB Swings 24kg/16kg

Body Weight Lunges

Strength:

Bench Press

5x5, HAP

Workout:

20 min AMRAP:

20 partner pull overs

20 DB Strict Press Both Arms = 1 50/35

20 Squats with 2 DB's 50/35lb

150-meter run

Strength:

Push Jerk 5, 5, 3, 2, 1

Workout:

5 rounds for time of:

Buy In 400m Run

24 air squats

16 Box StepUps W/Weight 50lbs/35lbs

8 bar over burpees, lateral.

4 thrusters 95/65, RX+ 115/75, RX++135/95

Cash out 400m Run

Warmup:

500 m row or 400 m run

9 min EMOM

0 -1:00 curls, max reps for 45 seconds (weight of choice) challenging, sustainable for 45 seconds

1:00 - 2:00 DB Push Ups, chest to ground, 45 seconds.

2:00 - 3:00 Wall sit, 50 seconds.

Workout:

5 rounds for time of:

5 STRICT Pull-ups, scale to Ring rows.

10 Burpees

15 DB Snatches 50/35

20 Ball Slams 30/20

25 Double Unders

For Time

31 Push Presses

31 Pull-Ups

31 Snatches

31 Sit-Ups, palms on ground

31 DB or KB Snatches

31 Push-Ups on bar

31 Box Jumps

31 Back Squats

31 Unbroken Double-Unders

31 Thrusters

31 Lunges

31 Burpees

Strength: 5X5 Deadlift f

5 rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

1200m Row

100 Air Squats

40 shoulder to overhead, 115/75, RX+ 135/95

30 Push-up, elevated feet

20 box jump overs

One partner works at a time, partition reps as necessary

Strength:

Bench Press

5-3-2-2-2, warmup to 70% and do 1st set @ 75% adding weight as you can for each set working up to a heavy double.

Workout:

3 Rounds for Time:

9 Push or Split Jerk

15 Pull ups, chin over or 10 C2B

18 SDHP w/KB 24/16 kg

Body Work:

9 min EMOM

DB Curls

Hollow Rocks, 45 sec

DB fly’s on bench

Workout:

1000/850 m row, buy in, then:

10-9-8——3-2-1

Ball Slams, 30/20

Wall balls 20/14

Ring Dips, mod to bar or box dips

12 Days of Christmas

1 Thrusters 95/65

2 Push Press 95/65

3 Power Cleans

4 Bent over rows

5 Toes-to-bars

6 Ball Slams 30/20lb

7 Pull-ups

8 Box Jumps

9 Dead lifts

10 Back Squats

11 Alternating Dumbbell Snatches 50/35

12 Lateral Burpee Over Bars

Barbell weight, 95/65

*Go in the order of:

1-2-1

3-2-1

4-3-2-1

5-4-3-2-1

6-5-4-3-2-1

7-6-5-4-3-2-1

8-7-6-5-4-3-2-1

9-8-7-6-5-4-3-2-1

10-9-8-7-6-5-4-3-2-1

11-10-9-8-7-6-5-4-3-2-1

12-11-10-9-8-7-6-5-4-3-2-1

Workout warmup:

10 min EMOM

1 hang squat clean+1 from ground, working up in weight.

Workout:

As a team of 2 complete 3 rounds for time of:

800m Row

50 Kettlebell SDHP 32/20kg

40 AbMat Sit-ups, hands on the ground

30 squat cleans,

20 Burpees

10 push presses,

Partition reps as necessary.

Solo

3 rounds for time of:

Run, 400 m

25 Kettlebell SDHP 32/20kg

20 AbMat Sit-ups

15 Squat cleans.

10 Burpees

5 Push Presses

Workout:

Bumper complex

On the minute for 5 min.

5 bumper curls-5 bumper presses-5 tricep extensions (from behind head w/bumper) All on the same minute.

Workout:

20 min AMRAP

20 Slam Balls 30/20

15 Wall Balls 20/14

10 Russian Twists 45/25 lb bumper

20/17 cal Row

10 min EMOM of:

2 C&J on each minute working up to a max for the day. Singles OK.

Workout:

10 rounds for time of:

10 Wall Balls 20/14

2 Clean & Jerk, pick load HAP (heavy as possible)

Workout:

5x3 push presses working up to workout weight,

Workout:

14min AMRAP

5 Push Presses

1 Rope climb

10 Pulls on the rower for max distance

Score = total distance rowed over 14min

Super squats

12 min Alternating AMRAP

3 front squats

6 back squats

Workout:

Two 5 min AMRAP’s

10 ground to overhead w/bumper

10 Box Jump Overs, 24/20 in

10 Push-ups

10 Power Cleans,

Rest 2 min between each AMRAP

Open Gym or do a workout you missed this week. Please work out in designated areas and clean anything you touch. Put back all equipment in the correct places. If you use chalk, wipe it off including floors. Thank you!

B WARMUP:

Coach's Choice:

WORKOUT WARMUP:
Strict Press

5-3-2-2-2

Warm-up to 70% and begin sets around 75%, working up to 90%

WORKOUT:
20-min AMRAP with a partner

- 60 Double Unders
- 50 Deadlifts
135/95
- 40 Wall Balls
20/14

- 30 V-ups or GHD Sit-ups
- 20 Chest-to-bar Pull-ups
- 10 Evil Wheels

Partition reps as necessary

B WARMUP:

2 rounds of:
10 Wall Balls
20 DU’s
5 knee raises/T2B

WORKOUT WARMUP:

Tempo Bench Press (3 seconds)
5x3

WORKOUT:

5 rounds for time, one minute rest between rounds

30 Double-Unders

15 Wall Balls
20/14 lb

7 T2B

WARM-UP:
10-min EMOM

Complete all three movements:
8 KB Curls
8 KB Push ups (4 per arm)
8 Turkish sit-ups, (sit up with KB extended over your chest)

WORKOUT WARM-UP:
3 rounds of:
- 150m run
- 150m row

WORKOUT:

In honor of my last week of "copying and pasting" programming (ha!), I will be leading you through a special WOD. I know Thursday's are typically a rest day, so it would mean a lot to me if you would come and workout! I'm also guilt-tripping you. Thursday's are my usual day off and I'm committing to doing this workout with you at the 8:15AM, 12PM, and 4:30PM class.

Do you get to know what the workout is? No. That's for me to know, and for you to find out ;)

See you then!

- Megan

B WARMUP:
750m Row
-every 150m, do 5 burpees over rower + 25 DU’s

WORKOUT WARMUP:
5 rounds of:
1 HPC + 1 PC + 1 squat clean working up to as heavy as possible

WORKOUT:
3-min AMRAP
- 50 Double Unders, 2x singles
- 21 bar-over (lateral) burpees
- Max Power Cleans
95/65
RX+ 115/85

2-min Rest

3-min AMRAP
- 50 Double Unders, 2x singles
- 18 Bar-over Burpees
- Max Power Cleans
115/85
RX+135/95

2-min Rest

3-min AMRAP
- 50 Double Unders, 2x singles
-15 Bar-over Burpees
- Max Power Cleans
135/95
RX+155/105

2-min Rest

3-min AMRAP
-50 Double Unders
-12 Bar-over Burpees
- Max Power Cleans
155/105
RX+185/125

2-min Rest

3-min AMRAP
- 50 Double Unders
- 9 Bar-over Burpees
- Max Power Cleans
185/ 125
RX+205/145

*Score is sum total of power clean reps

B WARMUP:
With empty barbell, do a barbell warm-up, then two rounds of:

10 SDHP
10 presses
5 hang snatches
5 knees to elbows on the rig

WORKOUT WARMUP:
Five sets of:

One hang power snatch + one power snatch from ground + one squat snatch from ground
- Add weight as you can
- Warmup T2B between sets

STRENGTH:
Deadlift for load:
10-8-6-4-2

WORKOUT:
Power Snatches
10-9-8-7-6-5-4-3-2-1
95/65
RX+115/75
RX++135/95

T2B
1-2-3-4-5-6-7-8-9-10

B WARMUP:
Two rounds of:

- 10 push-ups
- 10 RKBS
- 10 SDHP
- 10 Goblet Squats

WORKOUT WARMUP:
Super Squats

12-min EMOM:
- 1st min: 3 front squats
- 2nd min: 6 back squats
- 3rd min: 3 front squats
- 4th min: 6 back squats
... and so on up to 12 minutes

WORKOUT:
3 rounds for time:
- 400m run or 500/425m row
- 6 Strict Press
- 9 Bent-over row
- 12 V-ups

Barbell:
95/65
RX+ 115/75
RX++135/95

Open Gym or do a workout you missed this week. Please work out in designated areas and clean anything you touch. Put back all equipment in the correct places. If you use chalk, wipe it off including floors. Thank you!

WORKOUT:
18 min AMRAP with a partner

- 6 Bench Presses
135/95
RX+155/105

- 6 pull ups
C2B if you can

- 6 Lateral Burpee Over Bar

*Partners: alternate work after each movement

B WARMUP:
Barbell warmup
Burpee pull up practice

WORKOUT WARMUP:
10 min EMOM
- one hip power snatch + one power snatch from ground on each minute

WORKOUT: "LAUREN"
Six rounds for time:
- 12 box jumps

- 8 Power Snatches
95/65
RX+115/75
RX++135/95

- 2 burpee pull ups*

*Add two burpee pull ups each round

B WARMUP: BODYWORK
- Barbell curls
(10 reps or less)

- Push ups
(elevate feet if you can do more than 10)

Ring Rows
(elevate feet if you can)

WORKOUT WARMUP:
Set up your station and do 10 reps of each movement.

WORKOUT:
Two rounds of:

- 14 Wall balls
20/14lb

- 12 Russian twists
20/14 WB

- 10 Reverse (step back) lunges
(weighted, 20/14 lb WB)

- 8 Ring dips
scale to bar dips or box dips

(Rest one-min, then repeat)

Two rounds of:
- 14 Wall balls
20/14lb

- 12 Russian twists
20/14 WB

- 10 Reverse (step back) lunges
(weighted, 20/14 lb WB)

- 8 Ring dips
scale to bar dips or box dips

(Rest one-min, then repeat)

Two rounds of:
- 14 Wall balls
20/14lb

- 12 Russian twists
20/14 WB

- 10 Reverse (step back) lunges
(weighted, 20/14 lb WB)

- 8 Ring dips
scale to bar dips or box dips

You will be completing a total of six rounds, with one-min rest after the first two rounds.

B WARMUP:
2 rounds of:

10 push presses w/KB
10 RKBS
10 Push ups, one hand on KB

WORKOUT WARMUP:
Strength: Bench Press

5x5 @75%
add weight if you can

WORKOUT:
21-18-15-12-9-6 reps, for time of:

- Row Calorie

- Push Press (with a barbell)
75/55lb
RX+95/75
RX++115/85lb

- Box Jump/Step Up
24/20 in

B WARMUP:
2 rounds of:

10 single arm DB thrusters (5 each arm)
10 DB snatches
5 single arm devil presses each arm

WORKOUT WARMUP:
300m row
300m run

WORKOUT: "ALMOST ELLEN"
3 rounds for time:

- 150m run

- 20 Burpees

- 21 Alternating Dumbbell Snatches
50/35 lbs

- 12 Single arm Dumbbell Thrusters (6 each arm)
50/35 lbs

B WARMUP:
(with an empty barbell)

2 rounds of
- 10 back squats
- 10 SDHP}- 5 power cleans

WORKOUT WARMUP:
Strength:
Back squat
5-3-2-2-2
start at 70%, working up to a heavy double for the day

WORKOUT:
(for time)
2 Rounds:

- 8 Power Cleans
RX 115/75
RX+ 135/95
RX++ 155/105
RX+++ 185/125
RX++++ 205/140

- 8 Bar-Facing Burpees

2 Rounds of:

- 8 Power Cleans
RX 95/65
RX+ 115/85
RX++ 135/95
RX+++ 165/115
RX++++ 185/130

- 8 Bar-Facing Burpees

2 Rounds:

- 8 Power Cleans
RX 85/55
RX+ 105/75
RX++ 125/85
RX+++ 155/105
RX++++ 175/120

- 8 Bar-Facing Burpees