WOD 12-29-17

WOD
AMRAP30
10 GHD hip ext.
10 chin ups
10 ring Rows
10 HR pushups
10 Box jumps
10 Walking Lunges (each side)
10 Burpees

WOD 12-27-17

WOD
Buy in- 20 Pull-ups
              10 Ring dips
8 rounds -EMOM-3 Sit ups
10 Wall balls
10 pushups
Cash out- 20 Pull-ups
                  10 Ring dips

WOD 12-26-17

Strength
Deadlift
5x5
WOD
3 rounds
12 Thrusters
15 Burpees

WOD 12-22-17

  • 12 days of Christmas WOD Part Two 
  • For Time
  • 1 Sumo Deadlift High-Pull (75/55 lb)
  • 2 Thrusters (75/55 lb)
  • 3 Push Press (75/55 lb)
  • 4 Power Cleans (75/55 lb)
  • 5 Power Snatches (75/55 lb)
  • 6 Kettlebell Swings (53/35 lb)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24/20 in)
  • 10 Double-Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (45/25 lb Plate)

WOD 12-20-17

12 Days of Christmas WOD (exactly like the song!)
(FOR TIME)
1-100 meter Run
2- Cleans
3-Pull-ups
4-Air Squats
5-Burpees
6-KB swings
7-Sit ups
8-DB Thrusters
9- Hand Release Pushups
10- Walking lunges
11-Wall Balls
12-Hand stand

WOD 12-19-17

Strength
Shoulder to Overhead
5-5-5-5-5
WOD
21-15-9
Deadlifts
Box jumps
Med Ball Clean

WOD 12-15-17

Strength 
4x12
Back Squats
WOD
FOR TIME
10 rounds
65/95
6 Sumo Deadlift High Pull
6 Burpees

WOD 12-13-17

Strength
Bench Press
4x12
WOD
AMRAP 22
D/B Plate Push
5 Pistols
5 HSPU
10 KB Swings
20 Mountain Climbers



WOD 12-12-17

WOD
21-18-15-12-9-6-3
Pull-ups
Ball slams
Get up Sit Ups

WOD 12-11-17

Strength
Deadlift
4x12
WOD
Cash In
600m
4 rounds
12 Ground to overhead
12 Burpees
12 Toes to Bar
Cash Out
600m Run

WOD 12-8-17

Strength
Back Squats
5x5
WOD 1
21-15-9 (for time)
Shoulder to Overhead
Bar Facing Burpees
Knees to Elbow
WOD 2
TABATA
Deadbug

WOD 12-6-17

Strength
Bench Press
5x5
WOD
5 rounds
D/B gator walk
4 Turkish Get Ups (2 each side)
6 Windmills (each side)
8 Pull Ups
10 V-Ups

WOD 12-5-17

WOD 1
Every 2 minutes for 10 minutes
4 Hang Snatches
WOD 2
3x
1 minute intervals (rest 1 minute between rounds)
Wall Balls (reps)
Sumo-Deadlift high pull (reps)(55/75)
Box jumps (reps)
Rebel Rows (reps) (15/25)
Row Machine (calories)

WOD 12-4-17

Strength
Deadlift
5x5
WOD
AMRAP20
3,6,9,12,15,ETC
Cleans
Banana  Splits

WOD 12-1-17

WOD
20 Dead lifts
400m Run
20 KB Swings
400m Run
20 Overhead Squats
400m Run
20 Pull Ups
400m Run
20 Burpees
400m Run
20 Box Jumps
400m Run
20 Dumbbell Squat Cleans
400m Run

WOD 11-29-17

Strength
Bench Press
5x5
WOD
Buy in- 300 singles
21-18-15-12-9-6-3
Wall balls
Sit-ups
Cash out - 300 singles
*5 pistols at each dash

WOD 11-28-17

WOD
Tabata This!
Tabata Cal. Row
Rest 1:00
Tabata OH Squat (Light)
Rest 1:00
Tabata Handstand Push up
Rest 1:00
Tabata Lunge
Rest 1:00
Tabata GHD extensions
Rest 1:00
Tabata Plank

WOD 11-27-17

Strength
Back Squats
5×5
WOD
22 AMRAP
8 Burpees
8 Ground to overhead
8 Sit Ups
8 Double Unders

WOD 11-22-17

Strength
Deadlift
4x12
WOD
5 rounds
5 Cleans
10 Burpees
5 Push jerk
10 Burpees
5 Back Squats
20 floor jacks

WOD 11-21-17

Skill/Strength
EMOM for 12 minutes
Odds-5 Strict Handstand Push ups
Evens-10 KB Sumo Deadlift Highpull
WOD
12 Min CAP
3,6,9,12,15,18,etc...
Pull Ups
Med Ball Cleans
V-Ups

WOD 11-20-17

STRENGTH
Bench Press
4x12
WOD
AMRAP22
22 KB Swings
22 Burpees
22 wall balls
22 Sit Ups

WOD 11-17-17

Strength
Back Squats
5x5
WOD
3 AMRAP's
7 min AMRAP
5 Burpees
20 Flutter kicks
5 Bear Complex
7 min AMRAP
10 KB Swings
20 Russian Twist
10 Upright Row
7 min AMRAP
5 Toes to Bar
10 Ball Slams
5 Alternating Oblique Twist

WOD 11-15-17

STRENGTH
Deadlifts 
5x5@75%-85%
WOD
6 ROUNDS
30 sec Thruster
30 sec Rest
30 sec HRPU
30 sec Rest
30 sec Plank
30 sec Rest

WOD 11-14-17

WOD
10-1
Strict Pull-Ups
Between each set
5 Burpees
5 Sit Ups
5 Mountain Climber

WOD 11-13-17

Strength
Bench Press
5x5
WOD
AMRAP 20
10 KB Swings
10 Box Jumps
10 wall balls

WOD 11-10-17

Strength
Back squat
6X8

WOD
Intervals
30 seconds-45 seconds-1 minute
1minute-45 seconds-30 seconds
Planks
Push-ups
Walls sits
Air squat
Rest 1 min

WOD 11-8-17

Strength
Bench
7-5-3-1

WOD
12-1
Evens-cleans
Odds- pistol squats

* 1 gator walk in between

WOD 11-7-17

Strength
Deadlift
8-8-8-8
WOD
AMRAP 20
5 Power Snatch
7 Toes to Bar
9 Deep Lat Pulls
11 weighted Sit Ups

WOD 11-6-17

Partner WOD

WOD 11-3-17

WOD
40/20
5 rounds
Box Jumps
Wall Balls
Rower
Double Unders
KB Swings
Mountain Climber
Burpees

WOD 11-1-17

Strength
Push Press
5x5
WOD
4 rounds
10 Windmills (both sides)
10 Rebal rows(both sides)
20 Sit Ups
2 Turkish Get Ups(both sides)

WOD 10-30-17

Strength
Overhead Squats
5x5
WOD
Amrap20
3,6,9,12,15,etc
Ball Slams
Walking Lunges
Burpees
Toes 2 Beam

WOD 10-27-17

WOD
40/20
5 ROUNDS
KB Swings
Plate Push
Burpees
Double Unders
Plank
Pull-Ups
GHD Sit Ups

WOD 10-25-17

Cash In: 10 Pistol Squats (10/10)
               10 Burpees
               10 DB Snatches (10/10)       
               5 Gatorwalks

Outside WOD

30 Miniutes Time/10 Rounds
(1 Mins of Work, 2 Min Rest)
1 Suicide Run & then AMRAP G2OH

Cash Out: 10 Pistol Squat (10/10)
                   10 Burpees
                   10 DB Snatches (10/10)
                   5 Gatorwalks (ex:down 1, back 2.)

WOD 10-23-17

Strength
Back Squats
5×5
WOD
AMRAP 20
5 Pull Ups
7 Burpees
10 Air Squats
12 Sit Ups

WOD 10-20-17

WOD
40/20
5 ROUNDS
Double Unders
Plank Jack
Thrusters 95/65
Pull Ups
Ball Slams
KB Swings
Burpees


WOD 10-17-17

Strength
Bench Press
8-8-8-8
WOD
25 AMRAP
200M run
10 Lat Pulls
10 Sit Ups
10 Burpees

WOD 10-16-17

Strength
Overhead Squats
5x5
WOD
5 rounds
155/105
12 Deadlifts
9 Power Cleans
6 Push Jerk

WOD 10-13-17

WOD
40/20
5 rounds
Burpees
Plank
Med Ball Cleans
Hip Extension
Knees to Elbow
Squat Jumps
Rebal Rows

WOD 10-11-17

WOD
Exercise 1
BEAR COMPLEX + PUSH PRESS
Exercise 2
Push Ups + Tire Flips
Exercise 3
Walking lunges


WOD 10-10-17

WOD
400m Run then...
10 RFT
5 Pull Ups
10 HRPU
15 Air Squats
800m Run after 10 rounds

WOD 10-9-17

Strength
Front Squats
5-5-5-5-5
WOD
AMRAP 20
4,8,12,16,20,24 ETC
KB Swings
Box Jumps
Wall Balls

WOD 10-6-17

WOD
40/20
5 ROUNDS
Pull Ups
Sit Ups
Rebal Rows
Burpees
Gator walks
Medicine Ball Cleans
Rope Slams

WOD 10-4-17

STRENGTH
Snatches
3-3-3-3-3
WOD
For Time
400 Ball Carry Run
12 Ring Dips
7 Power Cleans
41 Double Unders
12 Ring Dips
7 Back Squats
41 Double Unders
12 Ring Dips
7 Push Jerk
41 Double Unders
400m Ball Carry Run

WOD 10-3-17

WOD 1
TABATA Plank
WOD 2
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
10 Wall Ball Shots (20/14 lbs)
10 Burpees
10 V-Ups

WOD 10-2-17

Strength
Bench Press
5-5-5-5-5
WOD
AMRAP 20
6 Ground 2 Overhead
8 Box Jumps
10 HRPU
12 Sit Ups

WOD 9-29-17

WOD
5 rounds
40/20
Ball Slams
GHD extensions
DB Thrusters
Burpees
Box Jumps
Ropes
Toes to Beam

WOD 9-27-17

Strength
Back Squats
5-5-5-5-5
WOD
5 RDS
15 Air Squats
15 Double Under
15 Lunges
15 Floor Jakes

WOD 9-26-17

WOD
10-1
Pull Ups
In between each
5 Push Jerk
10 Sit Ups

WOD 9-25-17

Strength 
Deadlift @70%
5-5-5-5-5
WOD
20 min AMRAP
3,6,9,12,15,18,etc
Power Cleans 
Box Jumps
HRPU

WOD 9-22-17

Interval WOD
40/20
5x's
Battle Ropes
Rebel Rows
Rower
KB Swings
Burpees
Pull Ups
Plank


WOD 9-20-17

Strength
5 rounds of
2 power Snatches
1 squat Snatch
Rest and repeat
WOD
20 Min AMRAP
10 GHD Extension
12 Burpees
14 Sit Ups
100 Singles

WOD 9-18-17

WOD
30 minute cap or
5 rounds
10 Clusters
10 Box Jumps
400m Run
IF finish 5 rounds before 30 minute cap you are finished

WOD 9-13-17

WOD
AMRAP30
Deck of Life
Hearts-medicine ball cleans
Diamond-box jumps
Clubs-Banana Split
Spades-TRX Lat Pull

Joker-every one has 1min Plank

WOD 9-12-17

Strength
Back Squats
10-10-10
WOD
3 Cycles
3 minute AMRAP
20 ab mat sit up
15 KB Swings
10 HSPU
1 minute rest and repeat
Finisher
3xs
2 Turkish Get Ups
10 Pistols

WOD 9-11-17

Strength skill
Squat Snatch
3 reps every 3 minutes for 12 minutes
WOD
4 rounds
400m Run
25 Burpees

WOD 9-8-17

WOD
100m run
25 Burpees
200m run
50 pushups
300m run
75 Lunges
400m Run
100 Air Squats
300m run
75 Lunges
200m run
50 Pushups
100m run
25 Burpees

WOD 9-6-17

Strength
Dumbell Bench Press
15-15-15-15
WOD
AMRAP 25
400M RUN
30 Box Jumps
30 Wall Balls

WOD 9-5-17

WOD
8 Rounds for Time

8 Air Squats

8 GHD Sit-Ups

8 Hand Release Push Ups

8 Pull-Ups

8 Deadlifts (95/65 lb)

8 Hang Power Cleans (95/65 lb)

8 Shoulder-to-Overheads (95/65 lb)

8 Burpees

WOD 9-1-17

Strength
Bench Press
5-5-5-5-5
Partner WOD
22min EMOM (Every minute on the minute)
5 Thrusters 95/65
5 Burpees
-Partner A does 5 Thrusters and 5 Burpees  while partner B holds a plank. After partner A finishes both Thrusters and Burpees, both partners, A&B, rest the remainder of the minute. Alternate each minute

WOD 8-30-17

WOD
10-1
Clean and Jerk
Pull Ups
WOD 2
4 RDS
30 sec Plank
30 sec Dead Bug

WOW 8-28-17

Strength
Deadlift
5x5
WOD
4 rounds
24 Air Squats
24 PushUps
24 Lunges
400m run


WOD 8-23-17

Strength
Every 3 minutes for 15 minutes
5 Power Cleans
WOD
5 rounds
400m run
15 over head squats

WOD 8-22-17

WOD
METABOLIC TRAINING

WOD 8-21-17

Strength/Skill
Every 3min for 12min
Snatches
WOD
AMRAP 20
20 Box Jumps
30 KB Swings
40 Burpees

WOD 8-15-17

WOD
Tabata
Push Ups
3 man makers
Air Squats
3 man makers
KB Swings
3 man makers
GHD Sit Ups
3 man makers
Burpees
3 man makers
Single arm dumbell snatches
3 man makers

WOD 8-11-17

WOD
40/20
5 Rounds
Atomic Push Ups
Banana Splits
Gorilla Push Ups
Battle Ropes
Ab Roll Out (ab wheel)
Split Jumps
Air Squats



WOD 8-8-17

Strength
Bench Press
5-5-5-5-5 @ 60-70%
WOD
20min AMRAP
3,6,9,12,15,18,21,etc...
Hand Release Push Ups
TRX Lat Pulls
Mountain Climbers
Sit Ups

WOD 8-7-17

WOD
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press
50 Back ext.
50 Wall Ball
50 Burpees
50 Double Unders

WOD 8-4-17

Interval WOD
Air dyne bike
Hand Release Push Ups
Toes to Beam
Goblet Squats
Plank
Banana Split
DB clusters


WOD 8-3-17

Strength
Deadlift
5x8 @60-70%
WOD
20 AMRAP
10 Ground to Overhead
12 Bar Facing Burpees
14 Sit Ups
100 Singles

WOD 8-1-17

WOD
50-40-30-20-10
Wall Balls
Box Jumps
KB Swings

WOD 7-28-17

WOD
5rds 50/10
Double Unders
GHD Extension
Box Jumps
Rower
Toes to Bar
Burpees
Med Ball Cleans

WOD 7-26-17

Strength
Bench Press
5-5-5-5-5

WOD
21-18-15-12-9-6-3
DB Overhead Tricep Extension (Axe Grip)
KB Swings
Walking Lunges w/ Plate (Chest to Overhead each Step)

(-) = 3 Manmakers

WOD 7-24-17

Strength
Front Squats
5x5
WOD
7 Pull Ups
27 Double Unders
7 Clusters
27 Sit Ups

WOD 7-24-17

WOD
Tabata each 20/10 8 rounds
Wall Ball
Sumo Deadlift
Box Jump
Push Press
Burpees

WOD 7-21-17

WOD
Interval 50/10
Pistols
HSPU
Pull Ups
Rebel Rows
Rower
Walking lunges
Air Squats

WOD 7-19-17

Strength
Deadlift
5x5 @70%
WOD
10 HSPU
20 Thrusters
30 KB Swings
400m Run
30 KB Swings
20 Thrusters
10 HSPU


WOD 7-18-17

Strength/Skill
Bench Press 8-8-8-8-8
Pistol Squats 8-8-8-8-8

Mobilty WOD (Dynamic)






WOD 7-17-17

WOD (For Time)

50 Back Squats (135/95lbs)
40 Pull-ups
30 Shoulder -to- Overhead (135/95lbs)
200m Run
50 Front Squats (85/65)
40 Pull-ups
30 Shoulder-to- Overhead (85/65lbs)
200m Run
50 Overhead Squats (65/45lbs)
40 Pull-ups
30 Shoulder -to- Overhead (65/45lbs)
200m Run

WOD 7-14-17

Interval WOD
(50/10) x 5 Rounds

Air dyne Bike
Battle Ropes
Burpees
Ball Slams
DB Thrusters
KB Swings
Tricep Push-up + Rebel Rows
TRX Knee Tucks




WOD 7-12-17

Skill/ Strength
Snatches
3reps x 10 sets (w/ 1min Rest)

WOD
20 Min AMRAP
10 Hang Cleans
20 Dips
10 Box Jumps

WOD 7-11-17

WOD
21-18-15-12-9-6-3
Push Jerk
Bar-Facing Burpees

Post Wod Tabata Core

WOD 7-10-17

Strength
Back Squat (70% of Max)
8-10 Reps x 4 Sets

WOD
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats


WOD 7-5-17

WOD
Rower
Rebel Rows
Gator Walks
Knees to Elbow
Rope Climb
Atomic Push Ups
GHD Hip Extension

WOW 7-3-17

WOD
7 rounds
4 Power Cleans
17 Push Ups
Cash Out
76 Wall Balls
251 Singles

WOD 6-30-17

WOD
3 ROUNDS
500m run
12 Deadlifts
21 Ring dips

WOD 6-28-17

10 rounds 40min Cap:
10 single arm dumbell snatches
30 Double Unders
10 Pull Ups
30 Mountain Climbers

WOD 6-27-17

Partner WOD
30 Manmakers
800 Meter Run (Together)
60 Box Jumps
90 V-ups
90 KB Swings
80 Burpees
–For Time–
Notes: There is a lot of volume in this workout.  One person works while the other person rests.  Cut off is 40:00 cap

WOD 6-26-17

WOD
Benchmark
For time
30 clean and jerk
WOD #2
Tabata
Deadbug

WOD 6-23-17

WOD
50sec work 10sec rest
5 rounds
Double unders
GHD Sit Ups
Burpees
Speed Ropes
Lat Pulls
Rebel Rows
T2B


WOD 6-21-17

Strength
4x8 @75-85%
Bench Press
WOD
20min Amrap
5 Pull Ups
10 Wall Balls
15 kettlebell swings


WOD 6-20-17

WOD
5 rounds
5 shoulder to overhead
10 lunges
5 hang cleans
20 situps
100m run

WOD 6-19-17

Strength
Back Squat max
WOD
20min AMRAP
7 HRPU
11 Burpees
13 Double Unders

WOD 6-15-17

WOD
5 rds
50/10
Box Jumps
Pull Ups
Medicine Ball Cleans
Mountain Climber
Rower
Toes to Beam
Up Downs
Ball Slams

WOD 6-14-17

WOD
Buy In
Gator Walks
21-18-15-12-9-6-3
Push Press
Bar Facing Burpees
Cash Out
Plate Push

WOD 6-13-17

Skill
GHD Sit Ups
WOD
5xs
15 OHS
400m run

WOD 6-11-17

Strength
Bench Press Max
WOD
20 AMRAP
200m run
10 Lunges
10 DB Push Press
10 Air Squats
10 Dips

WOD 6-9-17

WOD
5 Rounds 50 sec work 10 sec rest
Gator Walks
Speed Ropes
Rebel Rows
Pull Ups
Hand Release Push Ups
Double Unders
Box Jumps
Burpees

WOD 6-7-17

WOD
800m Run
50 Air Squats

WOD 6-6-17

WOD
  • 7 Rounds For Time
  • 7 Handstand Push-Ups
  • 7 Thrusters (135/95 lbs)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lbs)
  • 7 Burpees
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Pull-Ups

WOD 6-5-17

Strength
Deadlift
Find 1 rep max
WOD
  • AMRAP in 25 minutes
  • 22 Power Cleans 
  • 5 Burpee Pull ups
  • 17 Box Jump Overs 
  • 200 meter Run

WOD 6-1-17

Skill 
GHD Sit Ups
WOD
3 rounds 
1 min Wall Balls 
1 min Sumo Deadlift HighPull
1 min Box Jumps
1 min Push Press 
1 min Row
1 min Rest
*Count total reps in each round 

WOD 5-31-17

Skill
GHD hip extensions
WOD
5 rounds
5 Dumbell Complex
20 V-ups

WOD 5-30-17

WOD
Team WOD
120 Wall Balls
120 KB Swings
120 Burpees
120 Ball Slams
50 DU
Partner A Starts
Partner B runs 400m

WOD 5-26-17

Strength
Bench Press
10-8-6-4-2
WOD
10 rounds
1 min on 30 sec rest
Thrusters

WOD 5-24-17

Strength
Push Press
8-8-8-8
WOD
Buy In
Gator Walk/Plate Pushes
21-15-9
Atomic Push Ups
GHD Sit Ups
T Push Ups
Toes to Beam
Cash Out
Gator Walks/Plate Pushes

WOD 5-23-17

Strength
Deadlifts
8-8-8-8
WOD
400m Run
10 Box Jumps
20 Wall Balls
400m Run
10 Pull Ups
20 Tricep Dips
400m Run
10 Box Jumps
20 Wall Balls 
400m Run
10 Pull Ups 
20 Tricep Dips 

WOD 5-22-17

WOD Tabata Style

HR Push-ups (20/10 x8)
3 Man-Makers + Rest 1min

Tabata Air Squats (20/10 x8)
3 Man-Makers + Rest 1 min

Tabata KB Swing (20/10 x8)
3 Man-Makers + Rest 1 min

Tabata Burpee (20/10 x8)
3 Man-Makers + Rest 1 min

GHD Sit-ups/Abmat Sit-ups (20/10 x8)
3 Man-Makers + Rest 1 min

Tabata SA DB Snatches (4L/4R) (20/10 x8)

5 Man-Maker Finisher

(The faster you perform the man-makers the more seconds of rest you'll have, the 60secs between each tabata set will include both the specified # of man-makers & rest)

5-19-17

Strength
Deadlift
8-6-4-2-2-2

WOD
50-40-30-20-10 (For Time)
Wallball Shots
Box Jumps
KB Swings

WOD 5-17-17

WOD
Intervals (60/20)

Tire Flips
Tire Pulls
Ladder Drill
KB Lunges
Jump Rope
Sprints
Med-Ball Cleans

WOD 5-16-17

WOD
50-40-30-20-10 Pull-ups
10-20-30-40-50 KB Swings
E3MOM- 10 HR Push-ups

WOD 5-15-17

WOD
30 Mins (2mins On/ 1min Off)

Suicide Run
-Then-
AMRAP
Ground2Overhead (Press/ Jerk/ or Snatch)
[Each Rep Starts from the Ground]


WOD 5-12-17

WOD
5 Rounds (50/10)
Wallballs
Box Jumps
OH Squats
Rope Climb
TRX Knee Tucks
Heavy Carry
Rebel Rows w/ Tricep Push-up
Burpees

WOD 5-10-17

Strength:
Bench Press
5-5-5-5-5

WOD- 25 Min AMRAP
5 Push Presses
10 Ring Dips
15 HR Push-ups
200m Run

WOD 5-9-17

SKILL:
Rope Climb

WOD
25 Min AMRAP
10 Deadlifts
10 Pull-ups
800m Run

WOD 5-5-17

WOD
25 Back Squats
25 Front Squats
25 OH Squats
400m Run
25 Strict Press
25 Push Press
25 Push Jerk
400m Run
25 Dead lift
400m Run
25 Hang Cleans
400m Run

WOD 5-4-17

WOD
Intervals

WOD 5-3-17

WOD
3-5 ROUNDS
20 Box Jumps
10 Chin Ups
10 DB Thrusters
1 min KB Swings
Rest 1-2 minutes

WOD 5-2-17

Strength
Overhead Squats
5X5
WOD
50-40-30-20-10
Double Unders
Situps

WOD 4-28-17

WOD
DECK OF LIFE
Burpees
Pull Ups
Rebal Rows w/Push-ups
Ab Roll Out
Pull Joker everyone has heavy plate push

WOD 4-27-17

SKILL
Rope Climb
WOD
30 Push-ups
400m Run
30 KB Swings
400m Run
30 Push-ups
400m Run
30 KB Swings
400m Run

WOD 4-24-17

Strength
Push Press
5x5
WOD
 Buy in
400m run
AMRAP 20
10 over head walking lunhesitatingly
5 Burpee box jump
10 Thrusters
5 Toes to bar

WOD 4-20-17

Strength
Bench Press
8-6-4-2-2-2
WOD
21-15-9
Manmakers
400m run

WOD 4-19-17

WOD
400m Run
60 Dumbell Lunges
50 DB Get up sit up
40 DB Chest Press
30 DB Thrusters
20 Back extensions
10 Bar Facing Burpees
400m Run

WOD 4-17-17

WOD
800M rUn
50 pull ups
100 push ups
150 air squats
800m run

WOD 4-14-17

WOD
1 mile run test
5 min Rest
AMRAP 5
Burpees
5 min Rest
TABATA
Dead Bug

WOD 4-13-17

WOD
Intervals
4 rounds
50 sec work 10 sec rest
Walking Lunges
Battle ropes
Heavy carry
Rower
Atomic Push-ups
Decline medicine ball sit ups
Rebal Rows
Goblet Squats

WOD 4-12-17

Strength
Front Squats
15-9-6-3
AMRAP 20
6 Pull-Ups
11 Burpees
24 Toes to Beam

WOD 4-11-17

Strength
Push Press
5-5-5-5-5
WOD
21-18-15-12-9-6-3
Hang Cleans
Ring Dips

WOD 4-10-17

WOD
400m Run
100 Air Squats
400m Run
100 Sit-ups
400m Run
100 Hand release Push-ups

WOD 4-7-17

WOD
50 Sec work 10 Sec rest
4x's
Thrusters
Burpees
Good Morning's
Jump Rope
KB Swings
Box Jumps
Rebal Rows
Ball Slams

WOD 4-6-17

WOD
10 ROUNDS
1 min Work 2 min Rest
3 Deadlift
1 Shuttle Run
Max Burpees

WOD 4-4-17

Strength
Bench Press
5-5-5-5-5
WOD
AMRAP 20
3,6,9,12,15,ETC...
Hang Clears
Sit Ups
Dips

WOD 4-3-17

WOD
MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
MILE RUN

WOD 3-31-17

Strength
Back Squats
8-8-8-8
WOD
0:00-3:00
X2
4 Hand Release Pushups
4 Box Jumps
3:00-6:00
X2
6 Hand Release Pushups
6 Box Jumps
6:00-9:00
X2
8 Hand Release Pushups
8 Box Jumps
Etc....continue increase increments of 2 untilfail to complete rounds in 3 minutes

WOD 3-30-17

WOD
Buy-in
10 Turkish Get-up
4 Rounds
10 TRX Push Ups
10 Lunges
10 Floor Wipers
10 Inverted Row
Cash-Out
10 Turkish Get-up

WOD 3-28-17

WOD
Intervals 4 rounds
50s work 10s rest
Gator Walk
Speed Ropes
Plank
Jump Rope
Russian Twist
GHD hip ext.
Sit Ups
Dead Bug

WOD 3-27-17

Warm Up/Mobility
WOD
25 min AMRAP
5 Clusters
8 Bar Facing Burpees
5 Bear Complex
8 Bar Facing Burpees
5 Curtis P's
8 Bar Facing Burpees

WOD 3-23-17

Strength
Bench Press
5-5-5-5-5
WOD
Mobility
D/B Bear Crawl
10 Windmills
10 Pistols
10 Getup Sit-ups
D/B Bear Crawl
D/B Crab Walk
10 Birddogs
10 T-Pushups
10 Star Crunch
D/B Crab Walk
D/B Inch Worm
10 Spiderman Climbs
10 Feet Together Squats
10 Up Downs
D/B Inchworm


WOD 3-21-17

WOD
800M RUN
21 Deadlift
600M RUN
15 Deadlift
400M RUN
9 Deadlift

WOD 3-20-17

Strength
OH Squats
6X3
WOD AMRAP 20
10 Pull-Ups
20 Push-ups
30 Air Squats
15 Pull-Ups
30 Push-ups
45 Air Squats
20 Pull-Ups
40 Push-ups
60 Air Squats
25 Pull-Ups
50 Push Ups
75 Air Squats
30 Pull-Ups
60 Push Ups
90 Air Squats


WOD 3-17-17

WOD
  • For Time
  • 400m Run
  • 21 Thrusters (90/65 lbs)
  • 21 Pull-Ups
  • 400m Run
  • 15 Thrusters (90/65 lbs)
  • 15 Pull-Ups
  • 400m Run
  • 9 Thrusters (90/65 lbs)
  • 9 Pull-Ups

WOD 3-16-17

Warm up/Mobility
WOD
TABATA
Rower
Dips
Rebal Rows
Rope Slams
Box Jumps
Plank

WOD 3-15-17

Strength
Deadlifts
5-5-5-5-5
WOD
4 ROUNDS
400M Run
40 Double Unders
20 KB or DB Walking Lunges


WOD 3-14-17

Warm up/Mobility
WOD
 21-18-15-12-9-6-3
Push Jerks
Bar Facing Burpees

WOD 3-13-17

Strength
Front Squats
5-5-5-5-5
WOD
20 Min AMRAP
5 HSPU
10 Pistols
15 Chin Ups


WOD 3-10-17

Strength
Bench Press
5-5-5-5-5
WOD
5 rounds
5 Pull Ups
10 Burpees
15 Sit Ups
20 Double Unders (x3 if choose singles)

WOD 3-9-17

WOD
50-40-30-20-10
Wall Ball Shots
Box Jumps
KB Swings

3-8-17

WOD 1
17.2
WOD 2
TABATA
Plank
Dead bug
Superman


WOD 3-6-17

WOD 1
3rd
5 squat cleans
25 push ups
WOD 2
21-15-9
Ovet head squats
Sumo Deadlift high pull
WOD 3
1 Rd
20 Thrusters
20 inverted row (trx deep Lat pull)
20 Burpees

WOD 3-2-17

WOD
5 rounds 50 sec work 10 sec rest
Ropes
Mountain Climbers
GHD
Air dyne bike
Rope Climb
Gator Walks
Plank
Wall sit

WOD 3-2-17

WOD
400m
21 Thrusters
400m
21 Pull-Ups
400m
15 Sumo Deadlift
400m
15 Ring Dips
400m
9 Handstand Push-Ups
400m
9 Overhead Squats

WOD 3-1-17

WOD
10 Single arm snatches
15 Box jump Burpees
20 Single arm snatches
15 Box jump Burpees
30 Single arm snatches
15 Box jump Burpees
40 Single arm snatches
15 Box jump Burpees
50 Single arm snatches
15 Box jump Burpees

WOD 2-28-17

Warmup
400m Run
Inch Worm d/b
10 Squat 2 stand
Bear Crawls d/b
Windmill 5 each side
Gorilla Push-Ups d/b
10 sit ups

Mobility WOD
1x
Round Trip Bear Crawl
10 Windmills
10 Pistols
10 Getup Sit-ups
Round Trip Bear Crawls
1x
Round Trip Crab Walks
10 Birddogs
10 T-Pushups
10 Star Crunches
Round Trip Crab Walks
1x
Round Trip Inchworms
10 Up/Downs
10 Spiderman Climbs
10 Feet Together Squats
Round Trip Inchworm
1x
Round Trip Gorilla Tricep Push-ups
10 Supermans to Hollow (Core Activated-shoulder blades & knee caps remain off floor-keep gluteus activated)
10 Hip Openers
10 IYT's
Round Trip Gorilla Tricep Push-ups

WOD 2-27-17

Strength
8@50%
6@60%
4@70%
2@80%
2@90%
2@95%
WOD
3 Rounds
Min 1 KB Swings
Min 2 Ball Slams
Min 3 Burpees
Min 4 Sit-ups
Rest 1 Minute

WOD 2-24-17

WOD
20 Thrusters
20 Push Press
20 Push-ups
20 Pull-Ups
10 Thrusters
10 Push Press
10 Push-ups
10 Pull-Ups
5 Thrusters
5 Push Press
5 Push-ups
5 Pull-Ups

WOD 2-23-17

Strength
Deadlifts
8@50%
6@60%
4@70%
2@80%
2@90%
2@95%
WOD
15MIN AMRAP
3,6,9,12,ETC....
Box jump Burpees
Situps

WOD 2-22-17

Warmup
400m Run
Inch Worm d/b
10 Squat 2 stand
Bear Crawls d/b
Windmill 5 each side
Gorilla Push-Ups d/b
10 sit ups

Mobility WOD
1x
Round Trip Bear Crawl
10 Windmills
10 Pistols
10 Getup Sit-ups
Round Trip Bear Crawls
1x
Round Trip Crab Walks
10 Birddogs
10 T-Pushups
10 Star Crunches
Round Trip Crab Walks
1x
Round Trip Inchworms
10 Up/Downs
10 Spiderman Climbs
10 Feet Together Squats
Round Trip Inchworm
1x
Round Trip Gorilla Tricep Push-ups
10 Supermans to Hollow (Core Activated-shoulder blades & knee caps remain off floor-keep gluteus activated)
10 Hip Openers
10 IYT's
Round Trip Gorilla Tricep Push-ups


WOD 2-21-17

WOD
Strength
5x's
7 UB Bear Complex
WOD 2
TABATA Dead Bug

WOD 2-20-17

WOD
1 minute work 1 minute rest
100m Run
AMRAP G2OH

WOD 2-17-17

WOD
1 round of everything
21 Thrusters
21 Pull ups
800m run
30 KB Swings
30 Pull Ups
50 D.U.or 150 singles
50 ab mat sit ups
400m run
30 Box Jumps
30 wall balls

WOD 2-16-17

Strength 
Bench Press 
8-8-8-8
WOD 
5 RFT 
15 Overhead Squats 
400m Run

WOD 2-15-17

WOD
Intervals
50:10 3x's
Speed ropes
Concept Rower
GHD
Plank
Rope Climb
Banana Splits
D-Jacks
Bosu Squats
Rest 1 minute

WOD 2-13-17

WOD
5 rounds
3 minutes of:
10 Front Squats
10 Box Jumps
Run for max yards
3 minutes rest between rounds

WOD 2-10-17

WOD
15-12-9
Wall Balls
Toes 2 Bar
Ring Dips
EMOM 3 Burpees

WOD 2-9-17

WOD
5 RFT
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

WOD 2-7-17

WOD
3 RFT
21 DB snatches (right)
21 Pull Ups
21 DB snatches (left)
21 Pull Ups

WOD 2-6-17

Team WOD
120 wall balls
120 KB Swings
120 Burpees
120 Ball Slams
50 Double Unders
(Partner 1 starts wall balls Partner 2 starts 400m run)

WOD 2-3-17

Strength
10 min to find 1RM of Cleans
WOD
5rft
10 Power Cleans
10 Bar facing Burpees

WOD 2-2-17

WOD
50-40-30-20-10
Double Unders
Sit-ups
*Between each
400m run

WOD 2-1-17

WOD
7 rounds for time
7 Handstand Push Ups
7 Deadlifts
7 Thrusters
7 Pull ups
7 KB Swings
7 Knees to Elbow
7 Burpees

WOD 1-31-17

Skill
Kipping and Handstand Hold
WOD
20 min (Tabata)
Wall Balls
SDLHP
Box Jumps
Push Press
Row

WOD 1-30-17

Warm Up/Mobility
WOD
Overhead Squats
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
WOD #2
TABATA
DEADBUG

WOD 1-27-17

WOD 1
AMRAP 20
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
WOD 2
"The 300" core

WOD 1-26-17

WOD
100m run
25 Burpees
200m run
50 Push ups
300m run
75 Lunges
400m run
100 Air Squats
300m run
75 Lunges
200m run
50 Push ups
100m run
25 Burpees

WOD 1-25-17

SKILL
Rope Climb
WOD
Buy-In
200 Singles
27-21-15-9
Inverted Rows
Rebal Rows
KB Russian Twists
Cash out
200 Singles

WOD 1-24-17

Strength 
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
WOD
Three rounds for time of: