Workouts

Strength

Friday, February 19th, 2021

General Warm-Up

1 minute each x 2
Tempo Goblet Squat
MB/Slam Ball Over Shoulder
Chest Primers 10 push outs 20 second forearm crush x 2
Banded Bicep Curls in tempo
Then
Turkish Get Ups - practice 10 minutes

Strength

Strength Prep
BB Cleans
Strict Press
Push Press
Split Jerks
Waves- Doubles
35 minutes

WOD

Workout Format
5 Rounds for time
9 Cals
9 DB Push Ups
18 Band Rows
30 Second Farmer Hold or SB
Strength

Thursday, February 18th, 2021

General Warm-Up

1 minute each x 4
Tempo Goblet Squat
MB/Slam Ball Over Shoulder
Chest Primers 10 push outs 20 second forearm crush x 2
Banded Bicep Curls in tempo

Strength

A1) Deadlifts - Triples
A2) Bicep Concentration Curl x AMRAP (light)
x 7 Rounds

WOD

Workout Format
Max Active Hang
3 Rounds (challenge to match each round)
15 Burpees
15 DB Thrusters
Max Active Hang
Strength

Wednesday, February 17th, 2021

General Warm-Up

1 minute each x 4
Tempo Goblet Squat
MB/Slam Ball Over Shoulder
Chest Primers 10 push outs 20 second forearm crush x 2
Banded Bicep Curls in tempo

Strength

Bent Over Row - supported- Internal Torque
4 x 12 (ES)

WOD

Workout Format
AMRAP 22
22 Cals
22 V Snaps
22 Double Unders (penguin)
*Cals will become recovery
Strength

Tuesday, February 16th, 2021

General Warm-Up

1 minute each x 4
Tempo Goblet Squat
MB/Slam Ball Over Shoulder
Chest Primers 10 push outs 20 second forearm crush x 2
Banded Bicep Curls in tempo

Strength

Front Squats
Heavy
3x7
5x5
2x3
singles
Progressive

WOD

Workout Format
Test Day
Max Super Super Clean Push Ups
In one minute
*with mods if necessary
Strength

Monday, February 15, 2021

WOD

Workout Format
50 Calorie Row/Bike
50 Sit Ups
50 KBS (53/35)
50 Deadlifts (155/115)
50 Burpee over Bar
*1 partner works while the other one rests.
* Both partners must complete all reps before moving to the next exercise.
Strength

Friday, February 12th, 2021

General Warm-Up

Plate (MB) Squats x 10
Dimmel Deadlifts (MB/DB) x 10
Single Arm Strict Press (DB) x 8 (ES)
Side delt raises x 10

Strength

A1) Landmine Rows x 10 (ES)
A2) Side plank w/ hip dips x 10 (ES)
5 Rounds

WOD

Workout Format
5 Rounds for time
9 Cals
9 DB Push Ups
18 Band Rows
30 Second Farmer Hold or SB
Strength

Thursday, February 11th, 2021

General Warm-Up

Plate (MB) Squats x 10
Dimmel Deadlifts (MB/DB) x 10
Single Arm Strict Press (DB) x 8 (ES)
Side delt raises x 10

Strength

Deadlift with 2 sec pause above/below the knee
7 sets of 3
Lighter

WOD

Workout Format
3 Rounds for Time
20 KBS (R) 70/53
20 Burpee Broad Jumps
Strength

Wednesday, February 10th, 2021

General Warm-Up

Plate (MB) Squats x 10
Dimmel Deadlifts (MB/DB) x 10
Single Arm Strict Press (DB) x 8 (ES)
Side delt raises x 10

Strength

A1) Z Press x 10
A2) L Sit practice 30 seconds
Rest
5-6 Rounds

WOD

Workout Format
AMRAP 12
12 Push Ups
9 Plate Squats
6 Cals
Strength

Tuesday, February 9th, 2021

General Warm-Up

Plate (MB) Squats x 10
Dimmel Deadlifts (MB/DB) x 10
Single Arm Strict Press (DB) x 8 (ES)
Side delt raises x 10

Strength

Goblet Squats
Tempo 3.3.1.1.
5 sets of 8
Progressive

WOD

Workout Format
5 Rounds
1 minute on/2 minutes rest
Work=
10 Wallballs
MAX MAX MAX CALS!
Strength

Monday, February 8th, 2021

General Warm-Up

3 Rounds 10 second of transition time
Side Plank - Hip Dips (L)- 30 seconds
Side Plank - Hip Dips (R)- 30 seconds
Forearm Plank- 30 seconds
Mod Hollow Hold - 30 seconds
4 Inch Worms with Push Ups

Strength

4 Rounds
Max Unbroken Push Ups
When fail Max Wall Sit
When fail back to push ups

WOD

Workout Format
For time:
20-18-16-14-12-10-8-6-4-2 reps for time of:
Air Squats
Mountain Climbers
Lunges
Sit Ups
General

Friday, February 5th, 2021

WOD

Workout Format
Chipper
Cash in 50 lunges
60 Squats
30 push ups
100 DU
40 squats
20 push ups
100 DU
20 Squats
10 Push ups
100 DU
Cash out 50 sit ups
Strength

Thursday, February 4th, 2021

Strength

Goblet Squat
tempo 4.4.1.1
10 reps 4 Rounds

WOD

Workout Format
AMRAP 10 mins
7 Burpees
7 DU
7 Burpee broad jump
7 Single arm thrusters
Strength

Wednesday, February 3rd, 2021

Strength

Pump Sesh
30 on 30 off
3 Rounds
Hammer Curls
Tricep Ext
Strict Press - OH Press
Bicep Curls
Bent over Tricep extensions
Push Press _OH Press
1 minute rest

WOD

Workout Format
EMOM 14
Odd - Skipping easy
Even - 10-15 KBS
Strength

Tuesday, February 2nd, 2021

Strength

3 Rounds
1 Leg KB Deadlift 8 ES
s/s
Bulgarian Split Squats 6-10 ES

WOD

Workout Format
For Max Reps
2 min of lunges
rest :30secs
2 min Mountain Climbers
rest :30secs
2 min Sit Ups
rest :30secs
2 min Plank (hold as long as possible- accumulate time)
rest :30 secs
2 min of Modified Hollow Hold (accumulated time)
Strength

Monday, February 1st, 2021

General Warm-Up

3 Rounds
Scapula Push Ups x 10
Inch Worms x 5
Side Plank (l) x 30 sec (r) x 30 sec
Good Mornings x 20

Strength

4 Rounds
Floor Press Tempo 3 top, 3 down, 1 bottom, 1 up
10-12 reps
SS
Bent Over Row 6-10 reps (ES) slow and steady on these. No jerking

WOD

Workout Format
1 Set of max unbroken push-ups (If you can’t do a push-up on the floor, you can do modified push-ups with your hands elevated on a couch or table.)
rest 2 minutes
10min EMOM do 50% of max unbroken push-ups (If you did 20 unbroken push-ups in your max set, do 10 every minute on the minute.)
Strength

Friday, January 29th, 2021

General Warm-Up

Prep:
Single leg RDL x 10/side Romanian Deadlift
Goblet squats with hold x 10
Wall angels x 10
Bottoms up kb press x 5/side
KB windmill x 5/side

Strength

EMOM 10
Odd- goblet squats 10-14 reps
Even - Bent over row x 5 / side

WOD

Workout Format
For time:
21 burpees
21 Front Squat (with Double DB or Front Rack KB hold)
21 burpees
Go HARD on this WOD
Strength

Thursday, January 28th, 2021

General Warm-Up

2 ROUNDS
45 sec Side Plank w dips (L)
15 sec rest
45 sec Side Plank w dips (R)
15 sec rest
45 sec Forearm Plank
15 sec rest
45 sec Dead Bug
15 sec rest
THEN
3 ROUNDS
Good Mornings x 10
KB Sumo DL x 10
1 Leg Deadlifts x 5 ES

Strength

Deadlifts on tempo 4.1.4.1
*This is a suitcase hold DL. You are still keeping hinge position. 4 down, 1 at the bottom, 4 up, 1 at the top
*Push obliques out and hold constant tension on the way down and on the way up
*Use your glutes and hamstrings to come back up
*You should never feel this in your back
5 x 5
60 sec rest
Then
AMRAP in 2 minutes * Do this with the KB or DB that was used during the warm up,. Try to keep a hinge pattern while keeping the weight in between your fee

WOD

Workout Format
AMRAP 15
9 Push up
9 KBS
9 Burpees
9 Inch Worms (no Push Ups)
20 Double Unders or Penguins
Strength

Wednesday, January 27th, 2021

General Warm-Up

3 Rounds
45 sec Wall Sit
15 sec rest
45 sec Side Plank w hip dips (L)
15 sec rest
45 sec Side Plank w hip dips (R)
15 sec rest
45 sec Forearm Plank

Strength

5 Sets
10 Object Presses
90 second rest
Then
AMRAP in two minute

WOD

Workout Format
10-9-8-7-6-5-4-3-2-1
Air Squats
OH Press
Sit Ups
Chair Dips
Strength

Tuesday, January 26th, 2021

General Warm-Up

7 minutes of
4 Lunges
4 Burpees
4 Hollow Rocks
4 Squat Jacks

Strength

5 Right/Left Rear Foot Elevated Split Squats (bulgarian split squat) - you will need a chair or couch for this
*Put your rear foot on a chair and squat down as far as possible, keeping your front foot planted on ground and read foot on chair, chest up. Do five sets of five on each leg.

WOD

Workout Format
For Time
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Lunges (ES)
Sit Ups
Strength

Monday, January 25th, 2021

General Warm-Up

2 Rounds
30 sec Wall sit
15/15 Doorway Stretch (L/R)
30 sec Reverse Plank
30 sec Wall Sit
10 Jumping Air Squats
10 Scapula Push Ups
10 Camp Fire Stretch

Strength

8 sets of:
20 sec Hollow Hold
10 sec Rest
20 Side Plank Hip Dips (L)
10 sec Rest
20 Side Plank Hip Dips (R)
10 sec Rest

WOD

Workout Format
4 Min AMRAP
8 KBS
8 Tuck Jumps or Squat Jumps (air squats)
REST 2:00
3 Min AMRAP
8 Single Arm DB/KB Clean (4 ES)
8 DB Thrusters
REST 2:00
2 Min AMRAP
Max reps double unders or penguins
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