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Thursday
Today's Programming
Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember... Below is 3 "Working Sets." That means you will have a few "Warm-Up" sets before you start to actually count those 3 sets. Close out the week strong everyone!

A.

Weightlifting
3 Supersets:

1 Front Squat (90+% effort on all sets)
6-8 Barbell Hip Thrust (90+% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below
*Try not to transition more than 20-30sec. between movements
*Recovery sets and reps today on the front squats
*Shooting for 5% more on the hip thrusts than last week
Front Squat (3 x 1)
Barbell Hip Thrust (3 x 8)
B.
Metcon (Time)
3 Rounds For Time:

25 Wall Balls (20/14lb.)
20 Sit-Ups

Immediately into;

3 Rounds For Time:

20 DB Lunges (45/30lbs.)
15 Toes-To-Bar

Immediately into;

3 Rounds For Time:
15 Air Squats
10 DB Russian Twists (45/30lb.)
Super fun leg or core BLASTER!

On the DB lunges, left + right = 2 reps.

On the Russian Twists, left + right = 1 rep. And yes, I want you using the heavy weight so that the 10 reps is hard! Also, make sure the dumbbell TOUCHES THE GROUND for every rep!

DB Russin Twist:
Wednesday
Weightlifting
Reverse Grip Bench Press (Weight)
Superset these 2 movements together:

8-10 Reverse Grip Bench Press
8-10 Reverse Grip Barbell Bent Over Rows

Rest 2min. Repeat For 3 Total Working Sets.

Reverse Grip Bench Press:


Reverse Grip Barbell Bent Over Rows:
Metcon
Metcon (Time)
Every 60sec. until you finish 150 KB Swings...

Min. 1)
5 Pull-Ups
10 Push-Ups
20 Double Unders

Min. 2)
Max American KB Swings (53/35lb.)
To be clear... The workout goes like this...

The first minute, you are completing 5 pull-ups, 10 push-ups, and 20 double unders. Then, on the next minute you are completing as many KB Swings as possible. This sequence continues until you hit 150 KB Swings.

*If for any reason you can not get all the work done in minute 1, then just shave the numbers down a little. If you can not do dubs, consider doing 5 high box jumps there (30/24" height).
Tuesday
Today's Programming
Below is one of my absolute favorite ways to lift and get some conditioning in! You are going to start on the rower and complete 12 cals for men and 9 cals for women, every minute.. For 5 straight minutes... This gets you super warm and mobile to start the clean and jerks. Then, as you start the clean and jerks, you will increase weight as you feel. Ideally, you climb as high as possible in weight. As soon as the last minute is over on the clean and jerks, you will immediately go back to the rower to do the same rowing sequence. Then you will start your deadlifts, with whatever you finished with on your clean and jerks and build each minute from there. Your score is your heaviest set of clean and jerks and heaviest set of deadlifts combined.
Weightlifting
Metcon (Weight)
EMOM x 5min.
12/9 Cal Row

EMOM x 10min.
2 Power Clean & Jerks (Climbing)

EMOM x 5min.
12/9 Cal Row

EMOM x 10min. (Climbing)
3 Deadlifts
NO REST BETWEEN SECTIONS. 30min. straight through!

If you prefer to bike, the calories would be 8/6 per minute.

RX+ is 15 Cal Row for men and 12 Cal Row for women.
Accessory Work
Optional Tricep Work:

3 Sets of 10-12 Weighted Bench Dips
- Rest 60-90sec. between sets
- https://www.youtube.com/watch?v=JrHc1FBtVvM

3 Sets of Max Banded Tricep Push-Downs
- Rest 60-90sec. between sets
- https://www.youtube.com/watch?v=o2v3e2YUnVc
Monday
Weightlifting
The FINAL week of the 20 rep back squat program ya'll! Here's some important things for today:

1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL DAY!!

*If you need more deets on today's piece, please read the description on September 13th
Back Squat (Week 6 of 6)
Spend about 10min. working up to a HEAVY 2-3 Rep Max.

Then rest up and go for your 20 rep max!

*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.
Metcon
Metcon (Time)
20 Rounds For Time:
5 Double DB Hang Power Cleans (45/30s)
5 Toes-To-Bar
RX+ Men: 50lb DBs
RX+ Women: 35lb DBs

Double DB Hang Power Cleans:
No WOD available
Saturday - TEAM
Metcon
Metcon (Time)
"A Chipper" Teams of 2:
(Only 1 person works at a time)

35min. Running Clock...
50 Calorie Row
50 HSPU's
50 Deadlifts (185/135lbs.)
50 Pull-Ups
50 Box Jump Overs (30/24")
50 Pull-Ups
50 Deadlifts (185/135lbs.)
50 HSPU's
50 Calorie Row

Immediately into the same thing at 25 reps.

Can you finish all that in under 35min!?
Want to try something a little different?

You can sub out the 50 HSPU's with 20 Wall Walks each time on the first round. Then 10 each time the second round. Probably slightly harder and a little slower paced, but a fun way to switch it up little if you wanna try it 🙂

RX+ Pull-Up option is 20 muscle ups on the first round and then 10 on the second round through. That's 60 total muscle ups. Usually 30 a piece in a workout like this is perfect 👌
Friday
Weightlifting
Week 5 of the "CHALK Shoulder Complex." Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:
1.) Strict Press does not allow any dipping at the knee. It's ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.
Shoulder Complex (Weight)
1 Rep is:

2 Strict Press
3 Push Press
4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.
Metcon
Metcon (Time)
For Time:

9 Rounds:
4 Alternating DB Snatches (70/50lb.)
4 Toes-To-Bar

7 Rounds:
5/4 Cal Bike
6 Cal Row

5 Rounds:
8 Alternating DB Snatches (70/50lb.)
8 Toes-To-Bar

3 Rounds:
8/6 Cal Bike
10 Cal Row
Time Cap: 18min.

CAN YOU FINISH!?
Thursday
Today's Programming
Recovery sets and reps today on the front squats. Just build up to about 50-60% effort and keep form and speed at the bottom a priority. Next week will hit a heavy single to close out the cycle. On the hip thrusts, keep continuing to build up in weight there. We don't do these very often, so most of you should be still be getting considerably stronger each and every week here.
Weightlifting
3 Supersets:

5 Front Squat (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90+% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below
*Try not to transition more than 20-30sec. between movements
*Recovery sets and reps today on the front squats
*Shooting for 5-10% more on the hip thrusts than last week
Front Squat (3 x 5)
Barbell Hip Thrust (3 x 8)
Metcon
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
I love throwing this on here every few months. Such a fun workout that really keeps you moving non-stop with a great movement flow.

For scoring, keep starting where you left off.

Solid score is 20 rounds
Great score is 25 rounds
Bad MoFo scores are 30+
Wednesday
Weightlifting
3 Supersets:

10-12 Incline DB Bench Press
10-12 Incline DB Seal Rows

Rest 2min. Repeat For 3 Total Working Sets.

After the DB Incline Bench, the Seal Row looks like this:
*Shoot for a little heavier than 2 weeks ago
https://www.youtube.com/watch?v=iDf_T_TGTD8
DB Incline Bench Press (3 x 12)
Incline Seal Rows (3 x 12)
Metcon
Metcon (Weight)
3 Rounds:
1min. of Deadlifts for Max Weight
1min. Rest
1min. of Rowing for Max Calories
1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and calories as possible.

On the deadlifts, you should be going unbroken for about the first 30 seconds. Then keep chipping away with sets of 1-3 reps at a time.

On the row, you just need to give it all you have. Men should all be over 20 calories and women should all be over 15. Most of you can probably double these numbers.

Weights for men to choose from:
185lbs.
225lbs.
275lbs.
315lbs.

Weights for men to choose from:
135lbs.
155lbs.
185lbs.
205lbs.

*Choose whatever weight you think will get you the best score 🙂
Tuesday
Weightlifting
The Big Clean Complex (Weight)
15min. to build up to a heavy complex of:

1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk

All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
Metcon
Metcon (Time)
7 Rounds For Time:
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Calorie Bike
7 Pull-Ups
7 Wall Balls (20/14lbs.)
RX+ Men: 135lbs. and 30lb. Wall Ball
RX+ Women: 95lbs. and 20lb. Wall Ball
Monday
Weightlifting
Week 5 of the 20 rep back squat program ya'll! Here's some important things for today:

1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! We only have 1 week left!!

*If you need more deets on today's piece, please read the description on September 13th
Back Squat (Week 5 of 6)
Spend about 10min. working up to a HEAVY 2-3 Rep Max.

Then rest up and go for your 20 rep max!

*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.
Metcon
Metcon (AMRAP - Reps)
You have 15min. to complete the following task...

A.)
10-20-30-40-50
Double Unders
Sit-Ups

B.)
Overhead Squat 3,000lbs. for Men
Overhead Squat 2,100lbs. for Women

C.)
Max American KB Swings (53/35lbs.) in remaining time...
Your goal is to get through parts A and B as fast possible. Then your score is the amount of KB Swings you get by the time the clock hits 15min.

For section B, I wanted to make this weight priority so pretty much everyone can partake (since many of you don't have the flexibility). So... You might consider the following weights:

Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps

Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps

RX+ is 4000lbs. for men and 2800lbs. for women

Looking forward to seeing these scores 🙂
No WOD available
Thursday
Today's Programming
Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember... Below is 3 "Working Sets." That means you will have a few "Warm-Up" sets before you start to actually count those 3 sets. Close out the week strong everyone!

A.

Weightlifting
3 Supersets:

1 Front Squat (90+% effort on all sets)
6-8 Barbell Hip Thrust (90+% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below
*Try not to transition more than 20-30sec. between movements
*Recovery sets and reps today on the front squats
*Shooting for 5% more on the hip thrusts than last week
Front Squat (3 x 1)
Barbell Hip Thrust (3 x 8)
B.
Metcon (Time)
3 Rounds For Time:

25 Wall Balls (20/14lb.)
20 Sit-Ups

Immediately into;

3 Rounds For Time:

20 DB Lunges (45/30lbs.)
15 Toes-To-Bar

Immediately into;

3 Rounds For Time:
15 Air Squats
10 DB Russian Twists (45/30lb.)
Super fun leg or core BLASTER!

On the DB lunges, left + right = 2 reps.

On the Russian Twists, left + right = 1 rep. And yes, I want you using the heavy weight so that the 10 reps is hard! Also, make sure the dumbbell TOUCHES THE GROUND for every rep!

DB Russin Twist:
Wednesday
Weightlifting
Reverse Grip Bench Press (Weight)
Superset these 2 movements together:

8-10 Reverse Grip Bench Press
8-10 Reverse Grip Barbell Bent Over Rows

Rest 2min. Repeat For 3 Total Working Sets.

Reverse Grip Bench Press:


Reverse Grip Barbell Bent Over Rows:
Metcon
Metcon (Time)
Every 60sec. until you finish 150 KB Swings...

Min. 1)
5 Pull-Ups
10 Push-Ups
20 Double Unders

Min. 2)
Max American KB Swings (53/35lb.)
To be clear... The workout goes like this...

The first minute, you are completing 5 pull-ups, 10 push-ups, and 20 double unders. Then, on the next minute you are completing as many KB Swings as possible. This sequence continues until you hit 150 KB Swings.

*If for any reason you can not get all the work done in minute 1, then just shave the numbers down a little. If you can not do dubs, consider doing 5 high box jumps there (30/24" height).
Tuesday
Today's Programming
Below is one of my absolute favorite ways to lift and get some conditioning in! You are going to start on the rower and complete 12 cals for men and 9 cals for women, every minute.. For 5 straight minutes... This gets you super warm and mobile to start the clean and jerks. Then, as you start the clean and jerks, you will increase weight as you feel. Ideally, you climb as high as possible in weight. As soon as the last minute is over on the clean and jerks, you will immediately go back to the rower to do the same rowing sequence. Then you will start your deadlifts, with whatever you finished with on your clean and jerks and build each minute from there. Your score is your heaviest set of clean and jerks and heaviest set of deadlifts combined.
Weightlifting
Metcon (Weight)
EMOM x 5min.
12/9 Cal Row

EMOM x 10min.
2 Power Clean & Jerks (Climbing)

EMOM x 5min.
12/9 Cal Row

EMOM x 10min. (Climbing)
3 Deadlifts
NO REST BETWEEN SECTIONS. 30min. straight through!

If you prefer to bike, the calories would be 8/6 per minute.

RX+ is 15 Cal Row for men and 12 Cal Row for women.
Accessory Work
Optional Tricep Work:

3 Sets of 10-12 Weighted Bench Dips
- Rest 60-90sec. between sets
- https://www.youtube.com/watch?v=JrHc1FBtVvM

3 Sets of Max Banded Tricep Push-Downs
- Rest 60-90sec. between sets
- https://www.youtube.com/watch?v=o2v3e2YUnVc
Monday
Weightlifting
The FINAL week of the 20 rep back squat program ya'll! Here's some important things for today:

1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL DAY!!

*If you need more deets on today's piece, please read the description on September 13th
Back Squat (Week 6 of 6)
Spend about 10min. working up to a HEAVY 2-3 Rep Max.

Then rest up and go for your 20 rep max!

*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.
Metcon
Metcon (Time)
20 Rounds For Time:
5 Double DB Hang Power Cleans (45/30s)
5 Toes-To-Bar
RX+ Men: 50lb DBs
RX+ Women: 35lb DBs

Double DB Hang Power Cleans:
No WOD available
Saturday - TEAM
Metcon
Metcon (Time)
"A Chipper" Teams of 2:
(Only 1 person works at a time)

35min. Running Clock...
50 Calorie Row
50 HSPU's
50 Deadlifts (185/135lbs.)
50 Pull-Ups
50 Box Jump Overs (30/24")
50 Pull-Ups
50 Deadlifts (185/135lbs.)
50 HSPU's
50 Calorie Row

Immediately into the same thing at 25 reps.

Can you finish all that in under 35min!?
Want to try something a little different?

You can sub out the 50 HSPU's with 20 Wall Walks each time on the first round. Then 10 each time the second round. Probably slightly harder and a little slower paced, but a fun way to switch it up little if you wanna try it 🙂

RX+ Pull-Up option is 20 muscle ups on the first round and then 10 on the second round through. That's 60 total muscle ups. Usually 30 a piece in a workout like this is perfect 👌
Friday
Weightlifting
Week 5 of the "CHALK Shoulder Complex." Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:
1.) Strict Press does not allow any dipping at the knee. It's ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.
Shoulder Complex (Weight)
1 Rep is:

2 Strict Press
3 Push Press
4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.
Metcon
Metcon (Time)
For Time:

9 Rounds:
4 Alternating DB Snatches (70/50lb.)
4 Toes-To-Bar

7 Rounds:
5/4 Cal Bike
6 Cal Row

5 Rounds:
8 Alternating DB Snatches (70/50lb.)
8 Toes-To-Bar

3 Rounds:
8/6 Cal Bike
10 Cal Row
Time Cap: 18min.

CAN YOU FINISH!?
Thursday
Today's Programming
Recovery sets and reps today on the front squats. Just build up to about 50-60% effort and keep form and speed at the bottom a priority. Next week will hit a heavy single to close out the cycle. On the hip thrusts, keep continuing to build up in weight there. We don't do these very often, so most of you should be still be getting considerably stronger each and every week here.
Weightlifting
3 Supersets:

5 Front Squat (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90+% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below
*Try not to transition more than 20-30sec. between movements
*Recovery sets and reps today on the front squats
*Shooting for 5-10% more on the hip thrusts than last week
Front Squat (3 x 5)
Barbell Hip Thrust (3 x 8)
Metcon
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
I love throwing this on here every few months. Such a fun workout that really keeps you moving non-stop with a great movement flow.

For scoring, keep starting where you left off.

Solid score is 20 rounds
Great score is 25 rounds
Bad MoFo scores are 30+