Workouts

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WOD Archive

Wednesday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach) @ Railroad Park
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Metcon
Metcon (AMRAP - Rounds)
EMOM x 4min.
15 Wall Balls (20/14)
EMOM x 4min.
8 Deadlifts (225/155)
EMOM x 4min.
15 Wall Balls (20/14)
EMOM x 4min.
8 Bench Press 135/75

Rest 4min.

EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Deadlifts 315/200
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Bench Press 185/100
I like these numbers for most people in the gym, but keep this in mind if you scale... ALL SECTIONS should be UNBROKEN. Section 2 needs to be heavier then section 1. Percentage of effort should be like 60 on part 1 and 80 on part 2.

RX+ is 20 Wall Balls on part 1
Tuesday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach) @ Railroad Park
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Metcon
Metcon (AMRAP - Reps)
A Nice Long Breathing Piece With A Pump. Drop-set Style 🙂

3min. AMRAP:
8 Push Jerk 135/95
8 Pull-Ups

3min. AMRAP:
Max Cals on the Assault Bike

3min. AMRAP:
American KB Swings 53/53

3min. AMRAP:
8 Push Jerk 115/75
8 Pull-Ups

3min. AMRAP:
Max Cals on the Rower

3min. AMRAP:
American KB Swings 53/35

3min. AMRAP:
8 Push Jerk 95/65
8 Pull-Ups

**2min. Rest After Each Section **
Optional Extra Credit For A Little More Shoulders To Polish You Off:
3-4 Sets:
10-15 Lateral DB Raises
immediately into;
10-15 Front DB Raises
immediately into;
10-15 Bent Over DB Raises
Rest 1min.
Monday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Weightlifting
Back Squat (Week 4 of 20 Rep MAX) (Weight)
You guys should know the deal. (read my description 3 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from week 1. Dig Deep!! Proud of everyones number so far!
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
10 Cal Row
10 Toes-To-Bar
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.
No WOD available
Saturday - TEAM
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Metcon
Metcon (AMRAP - Reps)
Teams of 2:

Get as far as possible in 35min.

2 Mile Assault Bike (Anyhow)
30 Power Clean and Jerks 135/95
2000m Row (200m Intervals)
30 Power Clean and Jerks 155/105
2 Mile Run (200m Intervals)
30 Power Clean and Jerks 185/135
Feel free to juice this up if you like to something a bit heavier. Not too concerned with anyone finishing honestly. Just looking for constant moving with increasing weight. But hey, if you finish... You are one badass team.
Friday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Metcon
Metcon (Weight)
6min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Pull-Ups
MIn. 3) 5 Snatches (50% of 1RM)

6min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 10 CTB Pull-Ups
MIn. 3) 4 Snatches (60% of 1RM)

6min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 5 Muscle Ups
MIn. 3) 3 Snatches (70% of 1RM)
Those percentages should be good for most, but the goal is to really work up to a 3RM in midst of all this cardio and gymnastics. Have fun with it and scale whatever #'s you need to, to make it work for ya. NO REST between EMOMs. 18min. straight!
Metcon
Metcon (Time)
12min. to finish...
10-9-8-7-6-5-4-3-2-1
Devil Press 45/30s
*50 Double Unders After Each Set
Thursday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Metcon
Metcon (AMRAP - Rounds)
EMOM x 15min:
5 Lateral Barbell Burpees
3 Front Squats (clean from the ground)
3 Push Jerks
RX is 155/105
RX+ is 185/125

I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don't take the weight off. If you must go lighter, that's fine, just make it something challenging.
Metcon
Metcon (AMRAP - Reps)
EMOM x 10min.
Odd: 1min. Hollow Rock Hold or Flutter Kick
Even: Max Russian KB Swings 70/53
*Fun Ab piece after that brutal first part
*Score is just swings
*Goal: 20+ reps each round
Wednesday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach) @ Railroad Park
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Metcon
Metcon (Weight)
Every 5min. x 5 Rounds:
500m Row
5 Hang Power Cleans
5 Deadlifts
Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES on the deads. 5 touch and go. Chooses the right weight and this is nasty.

Suggested weights:
RX 155/105 and 255/185
RX+ 185/135 and 315/205

You need 2 bars so try and share
Accessory Work
Metcon
Optional Extra Credit
Pick 1:
1.) 400m Farmer Carry (35s/53s/70s)
2.) 3 Sets of max unbroken barbell sit-ups 45/35lb. Rest 1min. After Each Set
3.) 100 Russian Twists with 35/20lb. DB
Tuesday
Metcon
Metcon (Weight)
5 Rounds: (0-20min.)
10 Push Press (Climbing)
10 Toes-To-Bar
15 Cal Assault Bike Sprint
Rest 90sec.

(Rest 5min. before part 2 below)
1.) I don't want anyone starting part 1 without a decent weight on the bar. That 10th rep should be spicy. Take a few minutes to warm up.
2.) Be sure to dip and push on the press. On the way up, flex your glutes + your quads. DO NOT dip under the bar. That's a jerk.
Metcon (Time)
For Time: (25-36min.)
150 American KB Swings (53/35lb)
*5 HSPU's at the top of every minute
*Start with HSPU's
Time CAP: 11min.
Monday
Weightlifting
Back Squat (20rep Week 3) (Weight)
You guys should know the deal. (read my description 2 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!
Metcon
Metcon (Time)
5 Rounds For Time:
50 Double Unders
40 Wall Balls (20/14)**

Round 1: 40 Wall Balls
Round 2: 40 Pull-Ups
Round 3: 40 Push-Ups
Round 4: 40 Pull-Ups
Round 5: 40 Wall Balls
It's always hard to program after the 20 rep but this seemed perfect to me.

RX+ 10/7 Muscle Ups
No WOD available
Saturday - TEAM
Metcon
Metcon (Time)
(Teams of 2)

35min. to finish...
3 Rounds:
30 Toes to Bar
30 SDHP's 95/65lbs.
30 Cal Assault Bike

100 Wall Balls 30/20

2 Rounds:
30 Toes to Bar
30 SDHP's 115/75lbs.
30 Cal Assault Bike

100 Wall Balls 30/20

1 Round:
30 Toes to Bar
30 SDHP's 135/95lbs.
30 Cal Assault Bike
We've done this style before, but I'm excited for these combos!

Can you finish?!
Wednesday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach) @ Railroad Park
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Metcon
Metcon (AMRAP - Rounds)
EMOM x 4min.
15 Wall Balls (20/14)
EMOM x 4min.
8 Deadlifts (225/155)
EMOM x 4min.
15 Wall Balls (20/14)
EMOM x 4min.
8 Bench Press 135/75

Rest 4min.

EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Deadlifts 315/200
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Bench Press 185/100
I like these numbers for most people in the gym, but keep this in mind if you scale... ALL SECTIONS should be UNBROKEN. Section 2 needs to be heavier then section 1. Percentage of effort should be like 60 on part 1 and 80 on part 2.

RX+ is 20 Wall Balls on part 1
Tuesday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach) @ Railroad Park
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Metcon
Metcon (AMRAP - Reps)
A Nice Long Breathing Piece With A Pump. Drop-set Style 🙂

3min. AMRAP:
8 Push Jerk 135/95
8 Pull-Ups

3min. AMRAP:
Max Cals on the Assault Bike

3min. AMRAP:
American KB Swings 53/53

3min. AMRAP:
8 Push Jerk 115/75
8 Pull-Ups

3min. AMRAP:
Max Cals on the Rower

3min. AMRAP:
American KB Swings 53/35

3min. AMRAP:
8 Push Jerk 95/65
8 Pull-Ups

**2min. Rest After Each Section **
Optional Extra Credit For A Little More Shoulders To Polish You Off:
3-4 Sets:
10-15 Lateral DB Raises
immediately into;
10-15 Front DB Raises
immediately into;
10-15 Bent Over DB Raises
Rest 1min.
Monday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Weightlifting
Back Squat (Week 4 of 20 Rep MAX) (Weight)
You guys should know the deal. (read my description 3 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from week 1. Dig Deep!! Proud of everyones number so far!
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
10 Cal Row
10 Toes-To-Bar
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.
No WOD available
Saturday - TEAM
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Metcon
Metcon (AMRAP - Reps)
Teams of 2:

Get as far as possible in 35min.

2 Mile Assault Bike (Anyhow)
30 Power Clean and Jerks 135/95
2000m Row (200m Intervals)
30 Power Clean and Jerks 155/105
2 Mile Run (200m Intervals)
30 Power Clean and Jerks 185/135
Feel free to juice this up if you like to something a bit heavier. Not too concerned with anyone finishing honestly. Just looking for constant moving with increasing weight. But hey, if you finish... You are one badass team.
Friday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Metcon
Metcon (Weight)
6min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Pull-Ups
MIn. 3) 5 Snatches (50% of 1RM)

6min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 10 CTB Pull-Ups
MIn. 3) 4 Snatches (60% of 1RM)

6min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 5 Muscle Ups
MIn. 3) 3 Snatches (70% of 1RM)
Those percentages should be good for most, but the goal is to really work up to a 3RM in midst of all this cardio and gymnastics. Have fun with it and scale whatever #'s you need to, to make it work for ya. NO REST between EMOMs. 18min. straight!
Metcon
Metcon (Time)
12min. to finish...
10-9-8-7-6-5-4-3-2-1
Devil Press 45/30s
*50 Double Unders After Each Set
Thursday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Metcon
Metcon (AMRAP - Rounds)
EMOM x 15min:
5 Lateral Barbell Burpees
3 Front Squats (clean from the ground)
3 Push Jerks
RX is 155/105
RX+ is 185/125

I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don't take the weight off. If you must go lighter, that's fine, just make it something challenging.
Metcon
Metcon (AMRAP - Reps)
EMOM x 10min.
Odd: 1min. Hollow Rock Hold or Flutter Kick
Even: Max Russian KB Swings 70/53
*Fun Ab piece after that brutal first part
*Score is just swings
*Goal: 20+ reps each round
Wednesday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach) @ Railroad Park
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!
Metcon
Metcon (Weight)
Every 5min. x 5 Rounds:
500m Row
5 Hang Power Cleans
5 Deadlifts
Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES on the deads. 5 touch and go. Chooses the right weight and this is nasty.

Suggested weights:
RX 155/105 and 255/185
RX+ 185/135 and 315/205

You need 2 bars so try and share
Accessory Work
Metcon
Optional Extra Credit
Pick 1:
1.) 400m Farmer Carry (35s/53s/70s)
2.) 3 Sets of max unbroken barbell sit-ups 45/35lb. Rest 1min. After Each Set
3.) 100 Russian Twists with 35/20lb. DB