Category Archives: Workouts

“WOD”

Deadlift

5×5 (as heavy as possible, same weight)

Then

3 Rounds

15 Toes 2 Bar

30 Thrusters (95/63#)

45 DU’s (x3 Singles)

Or

“BODY”

Max Ab-Mat Sit-ups in 3 Min

Then (immediately)

4 Rounds

15 Toes 2 Bar

25 DB Thrusters (35/25#)

15 Push-ups

25 Russian Twists (1=1)

“WOD”

AMRAP in 10 Min of

10 Power Cleans (135/93#)

10 Wall- Balls (20/16#)

Rest 2 Min

AMRAP in 10 Min of

10 Push Jerks (135/93#)

10 Lateral Med Ball Jumps (L+R=1)

Rest 2 Min

AMRAP in 10 Min of

10 Back Squats (135/93#)

10 V-ups (20/16#)

Or

“BODY”

AMRAP in 10 Min of

20 DB Hang Power Cleans (35/25#)

10 Wall-Balls (20/16#)

Rest 2 Min

AMRAP in 10 Min of

20 DB Push Jerks (35/25#)

10 Lateral Med Ball Jumps (L+R=1)

Rest 2 Min

AMRAP in 10 Min of

20 DB Front Squats (35/25#)

10 V-Ups (20/16#)

Happy Birthday to Mei!

“WOD”

5 Rounds

5 Man Makers (35/25#)

10 Pull-ups

15 DB Box Step-ups (L+R=1) (20/16″)

200m Run

“WOD”

AMRAP in 25 Min of

10 Box Jumps (24/20″)

20 Power Cleans (95/63#)

30 V-ups (25/16#)

400m Run

“Chipper Friday”

3 Rounds

38 Burpees

38 Overhead Squats (115/73#)

38 Ab-Mat Sit-ups

38 Front Squats

38 Push Jerks

Happy Birthday to Jonathan! Your famous Birthday workout will be on Friday!

“WOD”

3 Rounds

15 Toes 2 Bar

20 Front Rack Lunges (95/63#)

25 Lateral Bar Hops

800m Run

Or

“BODY”

3 Rounds

15 Toes 2 Bar

20 OH DB Lunges (35/25#)

25 Lateral DB Hops

800m Run

*35 Min time cap

“Benchmark Wednesday”

“Gren’s”

AMRAP in 34 Minutes of

13 Thrusters (95/63#)

23 Deadlifts

9 Pull-ups

17 Push-ups

Or

“DB Gren’s”

AMRAP in 34 Minutes of

13 DB Thrusters (35/25#)

23 DB Deadlifts

9 Pull-ups

17 Push-ups

*After each round, complete 1 burpee for every break taken during that round before moving on

“WOD”

Push Press

5×5 (as heavy as possible)

Then

AMRAP in 18 Min of

25 KBS (70/53#)

25 Power Snatch (75/53#)

25 Box Jumps (24/20″)

Or

“BODY”

3 Min of V-ups (20/16#)

Then (immediately)

3 Rounds

25 KB Swings (53/35#)

25 Alt DB Snatch (35/25#)

25 Box Jumps (24/20″)

25 Mtn Climbers (L+R=1)

“WOD”

Front Squat

2, 2, 2, 2, 2  (increasing)

Then

AMRAP in 8 Min of

8 Power Cleans (135/93#)

8 Pull-ups

8 Burpees

Rest 2 Min

AMRAP in 10 Min of

8 Squat Cleans (135/93#)

8 Chest 2 Bar Pull-ups

8 Bar Facing Burpees

Or

“BODY”

AMRAP in 30 Min

Max Wall-Balls in 5 Minutes (20/16#)

Then, with remaining time, AMRAP of

20 DB Push Press (35/25#)

10 Burpees

20 Skater Plyos (L+R=1)

10 Pull-ups

Happy Birthday to Kat and Amy!