Workouts
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WOD Archive
Saturday - TEAM
Metcon
Metcon (AMRAP - Reps)
10min. of Complex Ladder...
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk
*You go, I go style. Add 1 Rep after each person goes
5min. of Toes-To-Bar
*Same style. Start at 1 and go back and forth until the clock is up.
10min. of Complex Ladder...
*Start over and complete the same sequence
5min. of Toes-To-Bar
*Same style. Start at 1 again and go back and forth until the clock is up.
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk
*You go, I go style. Add 1 Rep after each person goes
5min. of Toes-To-Bar
*Same style. Start at 1 and go back and forth until the clock is up.
10min. of Complex Ladder...
*Start over and complete the same sequence
5min. of Toes-To-Bar
*Same style. Start at 1 again and go back and forth until the clock is up.
Ok, it's not that complicated! Everything is you go, I go and you're just adding 1 rep to everything each round.
There is NO REST between sections! 30min. straight 🙂
This does look insanely fun though, so get amped!
There is NO REST between sections! 30min. straight 🙂
This does look insanely fun though, so get amped!
Friday
Metcon
Metcon (AMRAP - Reps)
5 Sets:
1min. of Bench Press
Immediately into;
1min. of Pull-Ups
Rest 2min.
1min. of Bench Press
Immediately into;
1min. of Pull-Ups
Rest 2min.
For the bench, I don't want you getting more than 10-12 reps per set. So go as heavy as you can to keep that percentage. It will inevitably go down a little each round but that's ok.
RX+ Strict Pull-Ups (preferred)
RX+ Strict Pull-Ups (preferred)
Metcon
Metcon (AMRAP - Rounds and Reps)
13min. AMRAP:
8/6 Cal Bike
15 American KB Swings 53/35
30 Double Unders
8/6 Cal Bike
15 American KB Swings 53/35
30 Double Unders
RX+ 70/53lb. KB
Thursday
Metcon
Metcon (Weight)
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
3 Hang Power Clean + Jerk
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
3 Hang Power Clean + Jerk
EMOM x 5min.
Pick a weight that feels like 70-80% effort. Not based off of 1 rep max. Solid sexy reps today. You're welcome to climb in weight also, but you won't have much time to change it.
Score is heaviest snatch and clean and jerk combined
No rest between stations. 20min. Straight through.
Score is heaviest snatch and clean and jerk combined
No rest between stations. 20min. Straight through.
Metcon
Metcon (Time)
For Time:
10 Rounds:
10 Alt. DB Snatch 50/35lb.
10 Burpees
Round 2: 9 Burpees
Round 3: 8 Burpees
Round 4: 7 Burpees
Round 5: 6 Burpees
... And so on... All the way to 1 Burpee on the last round
10 Rounds:
10 Alt. DB Snatch 50/35lb.
10 Burpees
Round 2: 9 Burpees
Round 3: 8 Burpees
Round 4: 7 Burpees
Round 5: 6 Burpees
... And so on... All the way to 1 Burpee on the last round
RX+ is 8 reps with 70/50lb. DB
Wednesday
Weightlifting
Deadlift (Week 2 of 4 Strength Cycle) (Weight)
Every 4min. x 4 Rounds:
16/12 Cal Bike "Buy in"
then;
Round 1: 3 Deadlifts at 60%
Round 2: 3 Deadlifts at 70%
Round 3: 3 Deadlifts at 80%
Round 4: Max Unbroken Deadlifts at 90%
*You are doing the assault bike cals each time. Just like the run section from last week.
*Be sure to take your time before you grab that bar on the last set. If you go a little over on time for the last one it's fine. DO NOT bounce the weights. That will mess up your numbers for the future.
16/12 Cal Bike "Buy in"
then;
Round 1: 3 Deadlifts at 60%
Round 2: 3 Deadlifts at 70%
Round 3: 3 Deadlifts at 80%
Round 4: Max Unbroken Deadlifts at 90%
*You are doing the assault bike cals each time. Just like the run section from last week.
*Be sure to take your time before you grab that bar on the last set. If you go a little over on time for the last one it's fine. DO NOT bounce the weights. That will mess up your numbers for the future.
Metcon
Metcon (AMRAP - Reps)
For Time:
1-2-3-4-5-6-7-8-9-10
Toes-To-Bar
2-4-6-8-10-12-14-16-18-20
Front Rack Lunges (95/65lbs.)
1-2-3-4-5-6-7-8-9-10
Toes-To-Bar
2-4-6-8-10-12-14-16-18-20
Front Rack Lunges (95/65lbs.)
*To make it easier in your mind, it's just double the # from the amount of TTB you did. Example) 5 TTB is 10 Lunges.
*Time Cap: 15min.
*Left + Right = 2 reps
*Time Cap: 15min.
*Left + Right = 2 reps
Tuesday
Metcon
Metcon (10 Rounds for reps)
EMOM x 20min.
Odd: 5 Push Jerks (climbing)
Even: Pick 1 Pull Exercise
Option 1: 5 Weighted Pull-Ups
Option 2: 2 Rope Climbs
Option 3: 5 Muscle Ups
Odd: 5 Push Jerks (climbing)
Even: Pick 1 Pull Exercise
Option 1: 5 Weighted Pull-Ups
Option 2: 2 Rope Climbs
Option 3: 5 Muscle Ups
*ONLY pick ONE and stick with it the whole time
*Switch your grip to underhand at any moment on pull-ups
*Scaling can just be regular pull-ups, banded pull-ups, or ring rows
*Switch your grip to underhand at any moment on pull-ups
*Scaling can just be regular pull-ups, banded pull-ups, or ring rows
Metcon
Metcon (AMRAP - Reps)
Get as far as possible in 15min.....
8/6 Cal Bike
20 Double Unders
10 HSPU's
Round 2: 9 HSPU's
Round 3: 8 HSPU's
Round 4: 7 HSPU's
... All The way to 1
Can you finish?
8/6 Cal Bike
20 Double Unders
10 HSPU's
Round 2: 9 HSPU's
Round 3: 8 HSPU's
Round 4: 7 HSPU's
... All The way to 1
Can you finish?
If you finish put 355 reps and your time in the comments 🙂
Monday
Weightlifting
Back Rack Lunge (Weight)
Front foot on a 45lb. plate for an extra deficit. Complete 5 reps on each leg with a 3 second eccentric. Should take you about 40sec. just to do 1 set.
Climb in weight each set to the heaviest set possible.
18min. Window
Climb in weight each set to the heaviest set possible.
18min. Window
Metcon
Metcon (Time)
All For Time:
2 Rounds:
20 Cal Row
20 Heavy Wall Balls (30/20lb.)
20 American KB Swings 70/53
Then;
2 Rounds:
15 Cal Row
15 Heavy Wall Balls (30/20lb.)
15 American KB Swings 70/53
Then;
2 Rounds:
10 Cal Row
10 Heavy Wall Balls (30/20lb.)
10 American KB Swings 70/53
2 Rounds:
20 Cal Row
20 Heavy Wall Balls (30/20lb.)
20 American KB Swings 70/53
Then;
2 Rounds:
15 Cal Row
15 Heavy Wall Balls (30/20lb.)
15 American KB Swings 70/53
Then;
2 Rounds:
10 Cal Row
10 Heavy Wall Balls (30/20lb.)
10 American KB Swings 70/53
Time CAP: 15min.
No WOD available
Saturday - TEAM
Metcon
Metcon (Time)
Teams of 2: Only 1 Person Works At A Time:
Min. 1) Assault Bike
Min. 2) Snatches 95/65lbs.
Min. 3) Burpees
Min. 4) Power Clean + Jerk 95/65
Min. 5) Pull-Ups
Min. 6) Rest
Your team owes me:
150 Assault Bike Cals
100 Snatches 95/65lbs.
150 Burpees
100 Power Clean + Jerk 95/65
150 Pull-Ups
You only get to work at each station for 1min. before you switch. If you finish all the reps on a particular station, then just go to the next one. Stay in whatever ever order you start in, but always keep that 1 minute rest at the end. Even if you finish say 4 out of the 5 movements, you still have to do the 1min. rest.
RX+ Option: 135/95lb. on the lifts
Min. 1) Assault Bike
Min. 2) Snatches 95/65lbs.
Min. 3) Burpees
Min. 4) Power Clean + Jerk 95/65
Min. 5) Pull-Ups
Min. 6) Rest
Your team owes me:
150 Assault Bike Cals
100 Snatches 95/65lbs.
150 Burpees
100 Power Clean + Jerk 95/65
150 Pull-Ups
You only get to work at each station for 1min. before you switch. If you finish all the reps on a particular station, then just go to the next one. Stay in whatever ever order you start in, but always keep that 1 minute rest at the end. Even if you finish say 4 out of the 5 movements, you still have to do the 1min. rest.
RX+ Option: 135/95lb. on the lifts
Friday
Weightlifting
Metcon (Weight)
Squat Clean Ladder:
1 Squat Clean at 50% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 55% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 60% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 65% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 70% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 50% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 55% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 60% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 65% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 70% every 30 seconds x 5 Rounds
Rest 1min. and change weights
Score is heaviest weight lifted for 5 consecutive reps
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
15 American KB Swings 53/35lb.
10 Push-Ups
15 KB Goblet Squats 53/35lb.
10 Toes-To-Bar
15 American KB Swings 53/35lb.
10 Push-Ups
15 KB Goblet Squats 53/35lb.
10 Toes-To-Bar
Thursday
Metcon
Metcon (AMRAP - Reps)
3min. AMRAP:
300m Row
10 HSPU’s
Max Push Jerks in remaining time
Rest 2min. Repeat for 4 Total Cycles
Round 1: Push Jerks at 135/95
Round 2: Push Jerks at 145/100
Round 3: Push Jerks at 155/105
Round 4: Push Jerks at 165/110
300m Row
10 HSPU’s
Max Push Jerks in remaining time
Rest 2min. Repeat for 4 Total Cycles
Round 1: Push Jerks at 135/95
Round 2: Push Jerks at 145/100
Round 3: Push Jerks at 155/105
Round 4: Push Jerks at 165/110
*These numbers should be good for about 10-15 reps each round. If you can do more, it might be time to do RX+ which is 135/155/185/205 for men and 95/105/135/145 for women
Metcon
Metcon (Time)
For Time:
50 Alt. DB Snatches 45/30s
50 DB Power Cleans
50 DB Push Press
*EMOM complete 5 Burpees
*Starts with Burpees
*RX+ 50/35s
50 Alt. DB Snatches 45/30s
50 DB Power Cleans
50 DB Push Press
*EMOM complete 5 Burpees
*Starts with Burpees
*RX+ 50/35s
Wednesday
Weightlifting
Deadlift (Week 1 of 4) (Weight)
Every 4min. x 4 Rounds:
400m Run "Buy in"
then;
Round 1: 5 Deadlifts at 50%
Round 2: 5 Deadlifts at 65%
Round 3: 5 Deadlifts at 75%
Round 4: Max Unbroken Deadlifts at 85%
*You are running each time. 1 mile total
400m Run "Buy in"
then;
Round 1: 5 Deadlifts at 50%
Round 2: 5 Deadlifts at 65%
Round 3: 5 Deadlifts at 75%
Round 4: Max Unbroken Deadlifts at 85%
*You are running each time. 1 mile total
Metcon
Metcon (AMRAP - Reps)
Get as far as possible in 15min.
10-20-30-40-50
Wall Balls 20/14
Alt. DB Lunges 45/30s
Sit-Ups (Anchor your feet in your DB’s)
10-20-30-40-50
Wall Balls 20/14
Alt. DB Lunges 45/30s
Sit-Ups (Anchor your feet in your DB’s)
*Left+Right= 2 reps on the Lunges
Tuesday
Metcon
Metcon (AMRAP - Reps)
Twisted Steel & Sex Appeal
5 Rounds:
1min. of DB Bench Press 50/35s
1min. of Double Unders
1min. of Pull-Ups
1min. of Assault Bike For Cals
1min. of Russian KB Swings 70/53
Rest 2min.
5 Rounds:
1min. of DB Bench Press 50/35s
1min. of Double Unders
1min. of Pull-Ups
1min. of Assault Bike For Cals
1min. of Russian KB Swings 70/53
Rest 2min.
This is a lot harder than it looks!
RX+ 70/45s on bench
RX+ 70/45s on bench
Saturday - TEAM
Metcon
Metcon (AMRAP - Reps)
10min. of Complex Ladder...
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk
*You go, I go style. Add 1 Rep after each person goes
5min. of Toes-To-Bar
*Same style. Start at 1 and go back and forth until the clock is up.
10min. of Complex Ladder...
*Start over and complete the same sequence
5min. of Toes-To-Bar
*Same style. Start at 1 again and go back and forth until the clock is up.
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk
*You go, I go style. Add 1 Rep after each person goes
5min. of Toes-To-Bar
*Same style. Start at 1 and go back and forth until the clock is up.
10min. of Complex Ladder...
*Start over and complete the same sequence
5min. of Toes-To-Bar
*Same style. Start at 1 again and go back and forth until the clock is up.
Ok, it's not that complicated! Everything is you go, I go and you're just adding 1 rep to everything each round.
There is NO REST between sections! 30min. straight 🙂
This does look insanely fun though, so get amped!
There is NO REST between sections! 30min. straight 🙂
This does look insanely fun though, so get amped!
Friday
Metcon
Metcon (AMRAP - Reps)
5 Sets:
1min. of Bench Press
Immediately into;
1min. of Pull-Ups
Rest 2min.
1min. of Bench Press
Immediately into;
1min. of Pull-Ups
Rest 2min.
For the bench, I don't want you getting more than 10-12 reps per set. So go as heavy as you can to keep that percentage. It will inevitably go down a little each round but that's ok.
RX+ Strict Pull-Ups (preferred)
RX+ Strict Pull-Ups (preferred)
Metcon
Metcon (AMRAP - Rounds and Reps)
13min. AMRAP:
8/6 Cal Bike
15 American KB Swings 53/35
30 Double Unders
8/6 Cal Bike
15 American KB Swings 53/35
30 Double Unders
RX+ 70/53lb. KB
Thursday
Metcon
Metcon (Weight)
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
3 Hang Power Clean + Jerk
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
3 Hang Power Clean + Jerk
EMOM x 5min.
Pick a weight that feels like 70-80% effort. Not based off of 1 rep max. Solid sexy reps today. You're welcome to climb in weight also, but you won't have much time to change it.
Score is heaviest snatch and clean and jerk combined
No rest between stations. 20min. Straight through.
Score is heaviest snatch and clean and jerk combined
No rest between stations. 20min. Straight through.
Metcon
Metcon (Time)
For Time:
10 Rounds:
10 Alt. DB Snatch 50/35lb.
10 Burpees
Round 2: 9 Burpees
Round 3: 8 Burpees
Round 4: 7 Burpees
Round 5: 6 Burpees
... And so on... All the way to 1 Burpee on the last round
10 Rounds:
10 Alt. DB Snatch 50/35lb.
10 Burpees
Round 2: 9 Burpees
Round 3: 8 Burpees
Round 4: 7 Burpees
Round 5: 6 Burpees
... And so on... All the way to 1 Burpee on the last round
RX+ is 8 reps with 70/50lb. DB
Wednesday
Weightlifting
Deadlift (Week 2 of 4 Strength Cycle) (Weight)
Every 4min. x 4 Rounds:
16/12 Cal Bike "Buy in"
then;
Round 1: 3 Deadlifts at 60%
Round 2: 3 Deadlifts at 70%
Round 3: 3 Deadlifts at 80%
Round 4: Max Unbroken Deadlifts at 90%
*You are doing the assault bike cals each time. Just like the run section from last week.
*Be sure to take your time before you grab that bar on the last set. If you go a little over on time for the last one it's fine. DO NOT bounce the weights. That will mess up your numbers for the future.
16/12 Cal Bike "Buy in"
then;
Round 1: 3 Deadlifts at 60%
Round 2: 3 Deadlifts at 70%
Round 3: 3 Deadlifts at 80%
Round 4: Max Unbroken Deadlifts at 90%
*You are doing the assault bike cals each time. Just like the run section from last week.
*Be sure to take your time before you grab that bar on the last set. If you go a little over on time for the last one it's fine. DO NOT bounce the weights. That will mess up your numbers for the future.
Metcon
Metcon (AMRAP - Reps)
For Time:
1-2-3-4-5-6-7-8-9-10
Toes-To-Bar
2-4-6-8-10-12-14-16-18-20
Front Rack Lunges (95/65lbs.)
1-2-3-4-5-6-7-8-9-10
Toes-To-Bar
2-4-6-8-10-12-14-16-18-20
Front Rack Lunges (95/65lbs.)
*To make it easier in your mind, it's just double the # from the amount of TTB you did. Example) 5 TTB is 10 Lunges.
*Time Cap: 15min.
*Left + Right = 2 reps
*Time Cap: 15min.
*Left + Right = 2 reps
Tuesday
Metcon
Metcon (10 Rounds for reps)
EMOM x 20min.
Odd: 5 Push Jerks (climbing)
Even: Pick 1 Pull Exercise
Option 1: 5 Weighted Pull-Ups
Option 2: 2 Rope Climbs
Option 3: 5 Muscle Ups
Odd: 5 Push Jerks (climbing)
Even: Pick 1 Pull Exercise
Option 1: 5 Weighted Pull-Ups
Option 2: 2 Rope Climbs
Option 3: 5 Muscle Ups
*ONLY pick ONE and stick with it the whole time
*Switch your grip to underhand at any moment on pull-ups
*Scaling can just be regular pull-ups, banded pull-ups, or ring rows
*Switch your grip to underhand at any moment on pull-ups
*Scaling can just be regular pull-ups, banded pull-ups, or ring rows
Metcon
Metcon (AMRAP - Reps)
Get as far as possible in 15min.....
8/6 Cal Bike
20 Double Unders
10 HSPU's
Round 2: 9 HSPU's
Round 3: 8 HSPU's
Round 4: 7 HSPU's
... All The way to 1
Can you finish?
8/6 Cal Bike
20 Double Unders
10 HSPU's
Round 2: 9 HSPU's
Round 3: 8 HSPU's
Round 4: 7 HSPU's
... All The way to 1
Can you finish?
If you finish put 355 reps and your time in the comments 🙂
Monday
Weightlifting
Back Rack Lunge (Weight)
Front foot on a 45lb. plate for an extra deficit. Complete 5 reps on each leg with a 3 second eccentric. Should take you about 40sec. just to do 1 set.
Climb in weight each set to the heaviest set possible.
18min. Window
Climb in weight each set to the heaviest set possible.
18min. Window
Metcon
Metcon (Time)
All For Time:
2 Rounds:
20 Cal Row
20 Heavy Wall Balls (30/20lb.)
20 American KB Swings 70/53
Then;
2 Rounds:
15 Cal Row
15 Heavy Wall Balls (30/20lb.)
15 American KB Swings 70/53
Then;
2 Rounds:
10 Cal Row
10 Heavy Wall Balls (30/20lb.)
10 American KB Swings 70/53
2 Rounds:
20 Cal Row
20 Heavy Wall Balls (30/20lb.)
20 American KB Swings 70/53
Then;
2 Rounds:
15 Cal Row
15 Heavy Wall Balls (30/20lb.)
15 American KB Swings 70/53
Then;
2 Rounds:
10 Cal Row
10 Heavy Wall Balls (30/20lb.)
10 American KB Swings 70/53
Time CAP: 15min.
No WOD available
Saturday - TEAM
Metcon
Metcon (Time)
Teams of 2: Only 1 Person Works At A Time:
Min. 1) Assault Bike
Min. 2) Snatches 95/65lbs.
Min. 3) Burpees
Min. 4) Power Clean + Jerk 95/65
Min. 5) Pull-Ups
Min. 6) Rest
Your team owes me:
150 Assault Bike Cals
100 Snatches 95/65lbs.
150 Burpees
100 Power Clean + Jerk 95/65
150 Pull-Ups
You only get to work at each station for 1min. before you switch. If you finish all the reps on a particular station, then just go to the next one. Stay in whatever ever order you start in, but always keep that 1 minute rest at the end. Even if you finish say 4 out of the 5 movements, you still have to do the 1min. rest.
RX+ Option: 135/95lb. on the lifts
Min. 1) Assault Bike
Min. 2) Snatches 95/65lbs.
Min. 3) Burpees
Min. 4) Power Clean + Jerk 95/65
Min. 5) Pull-Ups
Min. 6) Rest
Your team owes me:
150 Assault Bike Cals
100 Snatches 95/65lbs.
150 Burpees
100 Power Clean + Jerk 95/65
150 Pull-Ups
You only get to work at each station for 1min. before you switch. If you finish all the reps on a particular station, then just go to the next one. Stay in whatever ever order you start in, but always keep that 1 minute rest at the end. Even if you finish say 4 out of the 5 movements, you still have to do the 1min. rest.
RX+ Option: 135/95lb. on the lifts