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WOD Archive

Monday
Weightlifting
Back Squat (Week 1 of 4) (Weight)
Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That's a good thing don't worry 🙂
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
10 Cal Row
10 Wall Balls 30/20
2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
- Round 1 and 2 is 50%
- Round 3 and 4 is 55%
- Round 5 and 6 is 60%... and so on...
*Scaled is 135/95 the entire time.
*If you actually start putting your scores in Wodify, you will know all of these percentages when you sign in. Just saying. (insert shrugged shoulders emoji lol)
No WOD available
Saturday - TEAM!
Metcon
Metcon (Time)
15min. AMRAP:
2 rounds of:
32 db lunges 50/35
32 toes-to-bar
16 db power cleans 50/35
Then, 2 rounds of:
32 alt. db snatches 50/35
16 muscle-ups
16 db burpee deadlifts 50/35

Rest 5min.

Can you finish this in 15min?
5 Rounds:
30 Wall Balls (20/14)
30 SDHP's (115/75)
*Teams of 2: Only 1 Person works at a time
*Scale for muscle up = 32 push-ups or 16 Cals each on the assault bike. We had muscle ups as an option a lot this week, so no shame in switching this up.
*Advanced athletes do 135/95 on part 2 with the 30/20lb ball
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2 last year, but I added snatches.
Friday
Weightlifting
Clean and Jerk (Weight)
20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.

*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute running clock...
1000m Row "buy in"
then;
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups
Thursday
Metcon
Metcon (AMRAP - Reps)
2 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Row
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 15/12 Cal Assault Bike
Min. 12) Max Pull-Ups

*Seems more complicated than it actually is. It's just switching out different cardio pieces, but I have to write it out so it makes sense.

*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5 reps each time.
*RX+ is strict pull-ups or muscle ups, which also a good idea to ensure you don't do too many reps.

*A DB Bent Over Row could be a great change up here as well, just saying! About 20sec. of work on each side.
Accessory Work
Metcon (Time)
10min. to get as far as possible...
10-20-30-40-50
Russian KB Swings 70/53
Push-Ups

Can you finish??
Wednesday
Weightlifting
Front Squat (Weight)
20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)

*Superset
Single Leg Deadlift (Weight)
- Back foot on 12-20" block
- Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.
- Video posted on Chalk instagram account on 7/7/2019

*10 on EACH leg here
*Rest 90sec. After Each Superset
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
*Optional partner day today with these numbers:
30 Wall Balls 30/20
20 Cal Row
10 Deadlifts 225/155+
(+) Just means go as heavy as ya'll want.
Tuesday
Metcon
Metcon (Weight)
Every 3min. x 5 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3 Power Snatch (climbing)

immediately into;

Every 3min. x 5 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3 Power Cleans (climbing)

The scaled version of this today is just going to be working your form. Try 5 light reps every round instead of climbing.
You can go up every round or every other round. Do what makes you feel good, but keep technique numero uno today. If you're feeling saucy and you really want to hit a max throughout the workout, go for it 😉

*For the record, the only rest you're getting is the rest you earn from finishing early. If you do this right, you should be done in 90sec. - 2min. range.
Accessory Work
Metcon
Pick one:
1.) 400m Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 5min. AMRAP with a partner:
Max D-Balls with the heaviest ball possible. 150, 100, or 75lb. (You do 5, I do 5 style.)
Wednesday
Monday
Weightlifting
Metcon
Back Rack Lunge (Weight)
18min. Window...
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.

*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.
Metcon (AMRAP - Rounds and Reps)
5min. AMRAP:
5 Pull-Ups
10 Front Squats 95/65
5 Pull-Ups
10 Push Press 95/65

Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds.
3 RX Plus Options:
1.) 115/75lb.
2.) 3 Muscle Ups each time instead of 5 pull-ups
3.) Both combined

*In between Strength cycles, I typically program these single leg pieces for a week or 2. Go heavy and controlled. Focus on having equal strength in each leg and using the proper muscles.
No WOD available
Saturday TEAM
Metcon
Metcon (Time)
(Teams of 2)

35min. to finish...
3 Rounds:
30 Toes to Bar
40 Wall Balls (20/14)
30 Power Snatches (75/55)

70/50 Cal Assault Bike

2 Rounds:
30 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (115/75)

70/50 Cal Assault Bike

1 Round:
30 Toes to Bar
40 Wall Balls (20/14)
30 Front Squats (135/95)
RX+ numbers:
Snatch 95/65
Clean 135/95
Front Squat 185/135

Bike can be switched out for a 70/50 Cal ski or an 800m Run today (in 200m intervals).
Friday
Weightlifting
Push Press (Recovery Week 4 of 4) (Weight)
A few warm-up sets and then;
5 x 40%
5 x 50%
5 x 60%

*In between each set complete 30 Russian Twists with a 45/30lb DB (Left + Right = 1)
Metcon
Metcon (AMRAP - Rounds)
EMOM x 8min. (Both in the same minute)
8/6 Cal Row
8 Alt. DB snatches 50/35

Rest 2min.

EMOM x 8min. (Both in the same minute)
7/5 Cal Assault Bike
7 DB Power Cleans 50/35s
I'm really excited to see scores on this one! Score is out of 16 possible rounds. We did this one about a year ago with some different RX+ numbers that everyone tried and wound up dying on lol. Let's just all try and finish RX this time. Stay close to your station and have fast transitions. You may switch out one of the cardio stations for ski erg if you like, but you have stay there the entire time.
Thursday
Metcon
Metcon (AMRAP - Rounds and Reps)
35min. AMRAP:
10 Bench Press 135/95
400m Run
2 Rope Climbs
10 Burpees
20 Russian KB Swings 70/53
Optional RX+ is adding 5 D-Balls each round wherever you want OR 5 Tire Flips. Any weight is fine but try for the 100/75lb or more on the ball.

Was feeling something long and fun today. It's been a while since we've done something like this.

If you can workout it out with a few other people at the same station, you may climb a little in weight on the bench. Just try to not to increase it so much that you're taking more than 2 sets to finish.

Also, try and swing a heavier KB today than normal. Try the 88lb for men and the 70 for some of you ladies. You'd be surprised that you can actually swing it, I promise!
Monday
Weightlifting
Back Squat (Week 1 of 4) (Weight)
Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That's a good thing don't worry 🙂
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
10 Cal Row
10 Wall Balls 30/20
2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
- Round 1 and 2 is 50%
- Round 3 and 4 is 55%
- Round 5 and 6 is 60%... and so on...
*Scaled is 135/95 the entire time.
*If you actually start putting your scores in Wodify, you will know all of these percentages when you sign in. Just saying. (insert shrugged shoulders emoji lol)
No WOD available
Saturday - TEAM!
Metcon
Metcon (Time)
15min. AMRAP:
2 rounds of:
32 db lunges 50/35
32 toes-to-bar
16 db power cleans 50/35
Then, 2 rounds of:
32 alt. db snatches 50/35
16 muscle-ups
16 db burpee deadlifts 50/35

Rest 5min.

Can you finish this in 15min?
5 Rounds:
30 Wall Balls (20/14)
30 SDHP's (115/75)
*Teams of 2: Only 1 Person works at a time
*Scale for muscle up = 32 push-ups or 16 Cals each on the assault bike. We had muscle ups as an option a lot this week, so no shame in switching this up.
*Advanced athletes do 135/95 on part 2 with the 30/20lb ball
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2 last year, but I added snatches.
Friday
Weightlifting
Clean and Jerk (Weight)
20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.

*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute running clock...
1000m Row "buy in"
then;
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups
Thursday
Metcon
Metcon (AMRAP - Reps)
2 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Row
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 15/12 Cal Assault Bike
Min. 12) Max Pull-Ups

*Seems more complicated than it actually is. It's just switching out different cardio pieces, but I have to write it out so it makes sense.

*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5 reps each time.
*RX+ is strict pull-ups or muscle ups, which also a good idea to ensure you don't do too many reps.

*A DB Bent Over Row could be a great change up here as well, just saying! About 20sec. of work on each side.
Accessory Work
Metcon (Time)
10min. to get as far as possible...
10-20-30-40-50
Russian KB Swings 70/53
Push-Ups

Can you finish??
Wednesday
Weightlifting
Front Squat (Weight)
20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)

*Superset
Single Leg Deadlift (Weight)
- Back foot on 12-20" block
- Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.
- Video posted on Chalk instagram account on 7/7/2019

*10 on EACH leg here
*Rest 90sec. After Each Superset
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
*Optional partner day today with these numbers:
30 Wall Balls 30/20
20 Cal Row
10 Deadlifts 225/155+
(+) Just means go as heavy as ya'll want.
Tuesday
Metcon
Metcon (Weight)
Every 3min. x 5 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3 Power Snatch (climbing)

immediately into;

Every 3min. x 5 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3 Power Cleans (climbing)

The scaled version of this today is just going to be working your form. Try 5 light reps every round instead of climbing.
You can go up every round or every other round. Do what makes you feel good, but keep technique numero uno today. If you're feeling saucy and you really want to hit a max throughout the workout, go for it 😉

*For the record, the only rest you're getting is the rest you earn from finishing early. If you do this right, you should be done in 90sec. - 2min. range.
Accessory Work
Metcon
Pick one:
1.) 400m Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 5min. AMRAP with a partner:
Max D-Balls with the heaviest ball possible. 150, 100, or 75lb. (You do 5, I do 5 style.)
Wednesday
Monday
Weightlifting
Metcon
Back Rack Lunge (Weight)
18min. Window...
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.

*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.
Metcon (AMRAP - Rounds and Reps)
5min. AMRAP:
5 Pull-Ups
10 Front Squats 95/65
5 Pull-Ups
10 Push Press 95/65

Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds.
3 RX Plus Options:
1.) 115/75lb.
2.) 3 Muscle Ups each time instead of 5 pull-ups
3.) Both combined

*In between Strength cycles, I typically program these single leg pieces for a week or 2. Go heavy and controlled. Focus on having equal strength in each leg and using the proper muscles.