Monday

Front Squat
On the 2:00 x 6 sets
3 @ Moderately Heavy
2 @ Heavy
2 @ Heavy
1 @ Very Heavy
1 @ Very Heavy
1 @ Very Heavy
*Immediately after each set, perform a 0:20s Handstand Hold or 20′ Handstand Walk*

“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
–Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
–Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

 

Tuesday

Turkish Get-Up
On the 4:00 x 3 Sets
5 Each Arm @ Light
3 Each Arm @ Moderate
1 Each Arm A Heavy
*Build up in Deadlift weight during rest time*

For Time: (16min cutoff)
Buy In: 30/20 Calorie Assault Bike
–then
30 Deadlifts (225/155) (RX+ 275/185)
50 Lateral Barbell Burpees (RX+ HSPUs)
30 Wallball Throw-Ups (14/10) (RX+ GHD Sit-Ups)

C.E. – Row Conditioning
500m/1:00r Standard Program
*Repeat this 4 times with this no more than a 1:55/2:10 pace*

 

Wednesday

Tempo Back Squat
5 Sets of 2 Reps (7.3.X)
*Complete this around 50-60% of your 1RM, at your own pace, but within 12min*

“After Party”
For Time: (15min cutoff)
1-2-3-4-5-6-7-8-9-10
Goblet Squats (70/53) or Plate Squats (45/35)
*After each round, complete 35 Double Unders (RX+ 50)*

C.E. – Odd Object
50-100 Box Step-Ups @ 12″ Bear Hugging a Sandbag (150/100)

 

Thursday

Snatch Complex
On the 1:00 x 10 Sets
Hang Power Snatch + Power Snatch
*Record your heaviest load*

“Randy”
For Time: (15min cutoff)
75 Power Snatches (75/55)
*Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. Watch a short video on Randy and his legacy [here].

C.E. – Aerobic Conditioning
Run for 10min Non-Stop

 

Friday

“Wet Floor”
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes-to-Bar
30 Burpee Box Jump Over (24/20)
15 Ring Muscle-Ups

 

Saturday

“Over Easy”
In Teams of 3 – For Time: (30min cutoff)
150/105 Calorie Assault Bike
–Directly Into…

3 Rounds:
9 Rope Climbs
30 Overhead Squats (115/80)
18 Power Clean and Jerks (115/80)

 

Sunday

“Dum Dum”
3 Rounds: (20min cutoff)
200′ Dumbbell Farmers Carry
20 Dumbbell Bench Press
200′ Dumbbell Front Rack Carry
20 Dumbbell Deadlifts
*Dumbbells: (50’s/35’s)*

Monday

Lifting
Push Jerk – E1:30
3 @ Light
3 @ Light
3 @ Moderate
3 @ Moderate
3 @ Heavy
3 @ Heavy

“Go Fish”
For Time: (20min cutoff)
1,000 Meter Row
–Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Bar Facing Burpees
9 Push Jerks (135/95)
*This workout is a repeat from 8.31.18*

C.E. – Skill
Spend 10-15min with 2 drills working on developing the Handstand Push-Up.

 

Tuesday

Midline Primer
3 Rounds: (10-12min cutoff)
0:30 L-Sit Hold
0:30 Weighted Hip Extension Hold
100′ Farmers Carry Right
100′ Farmers Carry Left

“Lay-Up”
50-40-30-20-10: (10min cutoff)
Double Unders
AbMat Sit-ups

–Directly Into…

5-10-15-20-25: (15min cutoff)
Kettlebell Swings (53/35 or 70/53)
Wallballs (20/14 at 10’/9′)

C.E. – Row Conditioning
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row

 

Wednesday

“Girl Power”
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
–5 Pull-ups
–10 Push-ups
–15 Air Squats
10 Power Snatches (115/80)

C.E. – Stamina Squats
On the 2:00 x 5 Rounds
3 Front Squats + 6 Back Squats + 0:30 Handstand Hold

 

Thursday

“No Brainer”
On the 3:00 x 5 Rounds:
21 Plate Hops (45lb plate)
12 Shuttle Sprints
6 Deadlifts
*Build in Loading on the Deadlift, but must be unbroken*

C.E. – Body Armor
3 Supersets
0:30 Double Kettlebell Front Squat Hold
10 each side Kettlebell Bent Over Rows
50 Banded Pull Aparts

 

Friday

“Top Down”
For Time: (22min cutoff)
50 Bar Facing Burpees
40/30 Calorie Assault Bike
30 Hang Squat Cleans (115/80)

–In time remaining…

Olympic Lifting Finisher
Hang Squat Clean
Build to a 1RM Hang Squat Clean.

C.E. – Midline
50 GHD Sit-ups
75 Abmat Sit-ups
100 Banded Good Mornings

Saturday

“Bird Box”
For Time – Teams of 3: (30min cutoff)
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs or 50 Strict Pull-ups
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row

 

Sunday

“Turtle Neck”
5 Rounds: (25min cutoff)
12 Wreck Bag / Weighted Reverse Lunges (50/35)
9 Power Cleans (115/80)
6 Strict Handstand Push-ups

Monday

Olympic Lifting
Snatch Primer
1) EMOM x 5, Snatch Deadlift + Snatch High Pull + Muscle Snatch
2) EMOM x 5, Hang Power Snatch + Overhead Squat
3) EMOM x 5, Build to a heavy Power Snatch

“Double Date”

AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

C.E. – Skill
Spend 10-15min working on Handstands, Handstand Walking, or Handstand Push-Ups

 

Tuesday

“Chain Reaction”
3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (115/80) (RX+ 155/105)
9 Push Jerks (115/80) (RX+ 155/105)

C.E. – Midline
2 Rounds
15 GHD Sit-ups
0:30 Wallball OH Lunge (hold wallball in one hand, balance overhead, do not let back knee touch)
15 GHD Sit-ups
0:30 Wallball OH Lunge (swap hands and legs)

 

Wednesday

Strength
Back Squat – E2:00
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
1 @ 90%
1 @ As Heavy As Possible

“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

C.E. – Recovery
Spend 10-15min stretching and foam rolling.

 

Thursday

Strength
Strict Press – E2:00
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
1 @ 90%
1 @ As Heavy As Possible

“Body Armor”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

C.E. – Skill
Spend 10-15min working on Pull-ups, Toes to Bar, or Muscle-ups.

 

Friday

“Sea Legs”
3 Rounds: (15min cutoff)
500 Meter Row / 1000m Bike
12 Front Squats (155/105)
12 Alternating Dumbbell Snatch or 6/6 Kettlebell Hang Clean and Jerk (50/35)

 

Saturday

“Cigo”
7 Rounds – In Teams of 2
11 Chest to Bar Pull-ups (split reps 6/5)
2 Cleans (1 each) (heavy, team chooses the weight)
15 Box Jumps (24/20) (split reps 8/7)
400m Run Together
*In memory of Cigo, K9 KIA*

 

Sunday

“Under Fire”
For Time: (30min cutoff)
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

Monday

Olympic Lifting
Hang Power Clean
In 12min, build to a heavy double.

“DT”
5 Rounds For Time: (15min cutoff)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
RX= 155/105

C.E. – Finisher
30 Bar Facing Burpees For Time

Tuesday

Skill Work
Handstand Push-Ups
A) Spend 10min working with two progression drills for HSPUs.
B) E2:00 x 10:00, Max Reps HSPUs in 1:00 + Rest 1:00
*Choose either A or B*

“Fuller Circle”
For Time: (30min cutoff)
50/35 Calorie Assault Bike or 50 Front Rack Lunges (75/55)
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike or 50 Front Rack Lunges (75/55)

C.E. – Midline
3 Rounds For Quality
20 GHD Sit-Ups
0:40 L-Sit Hold

Wednesday

Strength
Front Squat
E1:30 x 7 sets
1 Pausing Front Squat (3s in bottom) + 1 Front Squat
*Build each set*

“Satan’s Whiskers”
3 Rounds For Time: (15min cutoff)
10 Chest-to-Bar Pull-Ups
10 Front Squats
10 Bar Facing Burpees
RX= 165/110, RX+= 185/125

C.E. – Skill
Muscle-Ups
A) Spend 10min working on two progression drills for MUs
B) Movement prep adequately, then perform one set of Max Reps Ring MUs.
*Choose either A or B*

Thursday

Olympic Lifting
Hang Power Snatch
In 12min, build to a heavy double.

“Layaway”
AMRAP 15
30 Abmat Sit-Ups
200m Run
10 Alternating DB Snatches or 10 Power Snatches
RX= 50/35 DB or 95/65, RX+= Double 35/24 KBs simultaneously or 115/80

C.E. – Recovery
Spend 10-15min Foam Rolling and Stretching

Friday

“Fight Gone Bad”
3 Rounds For Max Reps
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

C.E. – Midline
3 Rounds For Quality
20 Hip Extensions
0:40 L-Sit Hang

Saturday

CrossFit Madison’s Grand Opening!
Doors open at 9am, workout at 945am. Tell all of your friends, family, co-workers, and anybody else you can think of! Anyone and Everyone is welcome!

Sunday

“Drop Anchor”
AMRAP 10: Row/Bike for Meters
On the 0:00 – 1 Kettlebell Swing
On the 1:00 – 2 Kettlebell Swings
On the 2:00 – 3 Kettlebell Swings
On the 3:00 – 4 Kettlebell Swings
On the 4:00 – 5 Kettlebell Swings
On the 5:00 – 6 Kettlebell Swings
On the 6:00 – 7 Kettlebell Swings
On the 7:00 – 8 Kettlebell Swings
On the 8:00 – 9 Kettlebell Swings
On the 9:00 – 10 Kettlebell Swings
RX Kettlebell: 53/35

Monday & Tuesday

Happy New Year! – No Classes

Here is a great way to start off 2019!

“Home Alone”
50-40-30-20-10 reps For Time:
Jumping Lunges
*After every set, perform a 1:00 hollow hold.*

Wednesday

“Air Walker”
AMRAP 20
25/18 Calorie Row/Bike
50 Double Unders
3 Rounds of “The Chief”
*”The Chief” = 3 Power Cleans (135/95) + 6 Push-Ups + 9 Air Squats*

Thursday

Strength
Push Press
In 12min, build to a heavy set of 10

“Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

Friday

“Bee’s Knees”
5 Rounds: (25min cutoff)
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike/Row
1 Minute Rest

Saturday

“Lucky 7s”
In Teams of 3
AMRAP 7
21 Power Snatches (95/65)
15 Burpees
9 Shuttle Sprints
–rest 3:00–

AMRAP 7
15 Power Snatches (115/80)
9 Burpees
21 Shuttle Sprints
–rest 3:00–

AMRAP 7
9 Power Snatches (135/95)
21 Burpees
15 Shuttle Sprints

Sunday

“Stomping Grounds”
On the 3:00 x 6 Rounds:
12/9 Calorie Assault Bike
25 Double Unders
5 Front Squats

Monday & Tuesday

Happy Holidays! Merry Christmas!

Here is a “Stocking Stuffer” from us if you and Santa want to get after it:

4 Rounds
15 Burpees
20 Sit-Ups
25 Air Squats
–or–
3 Rounds – Team of 2
30 Burpees, alternating every 5 reps, A works / B holds plank
40 Sit-Ups, alternating every 10 reps, A works / B holds hollow
50 Air Squats, alternating every 25 reps, A works / B holds parallel wall sit

Wednesday

Olympic Lifting
Squat Clean Complex
In 12min, build to a heavy:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

“Clean Sheet”
AMRAP 3:
9/6 Calorie Assault Bike / Row
9 Power Cleans (95/65)
–Rest 3 Minutes–

AMRAP 3:
9/6 Calorie Assault Bike / Row
7 Hang Squat Cleans (115/80)
–Rest 3 Minutes–

AMRAP 3:
9/6 Calorie Assault Bike / Row
5 Squat Cleans (135/95)

Thursday

“Bells and Whistles”
AMRAP 15:
400 Meter Row
20 Kettlebell Swings (53/35) (RX+ 70/53)
100′ Bear Crawl (RX+ 50′ Handstand Walk)

Friday

Olympic Lifting
Snatch Complex
In 12min, build to a heavy:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

“Over and Out”
For Time: (15min cutoff)
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

The story.
It was the afternoon of Friday, December 14. Jimi Letchford, James Hobart and Adrian Bozman joined Dave Castro downstairs in CrossFit HQ’s box. Each one with a 45-pound backpack strapped on, they began stepping, up and down on a 20” box, repeatedly for 1,000 steps.
The workout is called Chad — it was named after Chad Wilkinson, a friend of Castro’s and a 22-year active duty SEAL stationed in Virginia Beach, who took his own life on October 29th.
“When I posted the workout, I wasn’t trying to rally people to do it,” Dave Castro said in a phone interview.
But in the week since, hundreds if not thousands of individuals began to take on the workout themselves, in teams, and affiliates across the globe.
Some background.
Around 2008, Castro was a SEAL Qualification Training instructor down in Coronado when he met Wilkinson, who was already a SEAL and going through the course again after re-enlisting.
“We kinda treated him differently because he was already one of us,” Castro said.
The two developed a rapport and stayed in touch over the years especially as Wilkinson’s wife Sara became a L4 coach and flowmaster, who owned CrossFit Odyssey in Virginia Beach, where Chad was stationed.
When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Wilkinson doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time.
“You need to make that a Hero workout,” one of the CrossFit L1 seminar staff attendees whispered to Dave.
“I was blown away.”
When Dave Castro spoke on the death of his friend he told us, “I’ve lost a lot of friends as SEALs. It happens. But this was a shock. Suicide, that’s a tough one. I don’t understand it.”
Castro, who admitted he wasn’t trying to raise suicide awareness with this workout, recognized the burden many service members carry around, especially those in the elite special forces community.
“So many people who’ve done this for a long time have seen things and done things that most normal people don’t,” Castro said. “These people are carrying around things we don’t understand.”

Saturday

“Chad”
For Time – In Teams of 2
1000 Box Step-Ups at 20″
*Wear a weighted vest, heavy back pack, ankle weights, or anything you can carry. The number may be adjusted to be agreeable between partners*

–OR–

“Blenders”
In Teams of 3: (30min cutoff)
3 Rounds
60 Box Jumps 24/20
60 Sit-Ups or Toes-to-Bar
–then–
30 Deadlifts 135/95
30 Deadlifts 185/125
30 Deadlifts 225/155
–then, in time remaining–
Max Calorie Assault Bike

Sunday

“Saving Grace”
For Time: (20min cutoff)
10 Clean and Jerks (95/65)
10 Clean and Jerks (115/80)
10 Clean and Jerks (135/95)
10 Clean and Jerks (155/105)
10 Clean and Jerks (185/125)
10 Clean and Jerks (205/145)
10 Clean and Jerks (225/155)


Monday

“Belly Flop”
21-15-9: (25min cutoff)
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

C.E. Skill
Spend 10min working on Ring Muscle-Ups


Tuesday

“Dopamine”
5 Rounds, On the 5:00:
36/30 Calorie Bike / Row
20 Shuttle Sprints (10 Meters) or 300m Run

C.E. Midline
50 GHD Sit-Ups
100′ Handstand Walk
200m Farmers Carry (HEAVY)


Wednesday

Strength
Overhead Squat
In 12min, build to a heavy set of 5 reps

“Dead Arm”
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)


Thursday

“Spin Cycle”
AMRAP 18:
3 Rope Climbs or 12 Knees to Elbows
20/14 Calorie Assault Bike / Row
60 Double Unders

C.E. Recovery
Spend 20min working on Mobility/Flexibility


Friday

“Vader”
For Time: (20min cutoff)
60 Calorie Row / Bike
–then–
3 Rounds:
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches or Kettlebell Swings (50/35)
15 Burpees over Bell
–then–
60 Calorie Row / Bike


Saturday

“12 Days of CrossFit”
1 Power Snatch (95/65)
2 Thrusters
3 Push Press
4 Front Squats
5 Power Cleans
6 Box Jumps (24″/20″)
7 Burpees
8 KB/DB Swings (50/35)
9 Goblet Lunges
10 Toes-to-Bar
11 Bar Muscle-Ups
12 Calorie Bike
*Complete like the song. 1 Power Snatch. 2 Thrusters + 1 Power Snatch. Continue all the way!


Sunday

“Single File”
For Time: (30min cutoff)
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts (Total)
– – – – – – – – – – – – – – – – – – – –
70/50 Calorie Assault Bike
– – – – – – – – – – – – – – – – – – – –
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts Total)

Dumbbells: (35’s/20’s)


Monday

Strength
Back Squat
In 15min, perform 3 Sets of 5 Reps

*Athletes will complete 3 working sets of 5 repetitions, taking a few warmup sets before. They have the option to use the same challenging weight across or build in load. The goal here is to move heavy loads and move exceptionally well.*

“Freddy Krueger”
21 – 15 – 9 reps for time: (10min cutoff)
Kettlebell or Dumbbell Swings (70/50)
Burpees

C.E. Skill
Every 2:00 for 5 Rounds
20/14 Calorie Row
Max HSPUs until 1:30
–rest from 1:30 to 2:00 then repeat–

*The goal here is to choose a challenging kettlebell/dumbbell weight, something heavier than we’re accustomed to, but also something that can be completed unbroken. Getting just outside the comfort zone and pushing for unbroken sets is the goal on the kettlebell. This will allow athletes non-stop moving throughout the workout.*

 


Tuesday

“Crash Course”
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Assault Bike/Row
30 Chest to Bar Pull-ups
20 Power Cleans (155/105) or Reverse Wallball Throws or Sandbag Over The Shoulders

C.E. Skill
Spend 10min working on Muscle-Ups

*We can look to move a heavier object from the floor to the shoulder or over the shoulder today. A moderate weight power clean will work, but using common pieces of equipment in uncommon ways is a great way to add some variance and flavor to our training. Here is an example of a reverse wallball throw: https://www.youtube.com/watch?v=s8T8DC_Mor0 *

 


Wednesday

Olympic Lifting
Power Snatch
In 12min, build to a heavy set of 5 reps

“Play Ball”
For Time: (15min cutoff)
50 Wallballs (20/14)
20 Front Rack Alternating Lunges (95/65)
50 Box Jumps (24/20)
20 Front Rack Alternating Lunges (95/65)
50 Wallballs (20/14)

*Stepping to a box vs. jumping to a box creates very different stimuli. Stepping tends to be more muscularly taxing, whereas jumping to a box can be very taxing on endurance and stamina while incorporating other skills like accuracy and coordination. Within today’s workout, we prefer jumping as opposed to stepping up for this reason.

It is understandable that many athletes have reservations about jumping to an object. It can be intimidating at times. Barring any injuries, starting small is better than not starting at all. Jumping to a plate, small box, or soft box can be a good place to start. Baby steps. Or in this case, baby jumps!

 


Thursday

“Round Trip”
6 Rounds, On the 3:00:
20/14 Calorie Row/Bike
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
*RX: 135/95…155/105…165/115…185/125…205/140…225/155*

*On our strength biased day yesterday, we had two separate pieces. The power snatch to begin, and the metcon to finish. Today, we are combining strength and conditioning into one element. We do this as a fun way to accomplish both tasks and provide some variance. Athletes will build in load on each set of their hang squat cleans. While these are heavy, they are still encouraged to complete these unbroken.*

 


Friday

“Joker”
For Time: (15min cutoff)
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

C.E. Skill
Spend 10min working on Handstand Walking

*The reverse rep scheme format allows athletes to maintain intensity in a workout better than if we went 10-1 on both movements. When one movement or body part begins to fatigue, the other one takes over. The small sets of toes to bar sprinkled in at the beginning provide a quick rest from pulling off the ground. The same is true in reverse as we move towards high rep toes to bar and low rep deadlifts. This is only true if the weights and variations are chosen correctly, which is why there is always a big emphasis on these two aspects.*

 


Saturday

“Mountain Men”
For Time: (30min cutoff)
Teams of 3
120 Power Snatches (95/65)
180 Thrusters
120 Power Snatches
Simultaneously, accumulate 4200m on the rower.

*Partner A will row 300m while B and C are trading reps on the barbell. At 300m, the team will rotate. This will continue until completion. If all meters/reps are finished before the other, it’s all hands on deck to finish as fast as possible.*

 


Sunday

“Backstop”
5 Rounds: (25min cutoff)
10 Dumbbell Front Rack Reverse Lunges (50/35)
20/14 Calorie Assault Bike

*There are two types of lunges typically seen. Forward lunges and reverse lunges. Although the muscles used are the same, we prefer reverse lunges because they can place less stress on the knees than the forward lunge. Taking a step forward makes it harder to maintain balance and stability, as the weight is shifted to the leading foot. During the reverse lunge, athletes have better control because the weight is balanced on is the stationary leg. While both can be safe if done correctly, athletes are more likely to be set up to succeed with reverse lunges.*

Monday

“Jump Start”
For Time: (25min cutoff)
60 Double Unders (RX+ 100)
30 DB/KB Snatches or 15 Barbell Snatches
60 Double Unders (RX+ 100)
30/21 Calorie Row / Bike
60 Double Unders (RX+ 100)
30 Toes to Bar
60 Double Unders (RX+ 100)
30/21 Calorie Row / Bike
60 Double Unders (RX+ 100)
30 DB/KB Snatches or 15 Barbell Snatches

RX: 50/35, 115/85 RX+: 70/50, 135/95

Tuesday

Strength / Skill
1) Feet on Box: Hold a Push-Up Support for 10sec, walk your hands in to a Pike Handstand and Hold for 10sec
*Repeat the above sequence 5 times before resting.
 *Perform 3 sets.


**Stack hips over shoulders and shoulders over hands.


2) 4 x 50′ Unbroken Floor Slider Hand Walk or Handstand Walk

–OR–

On the 2:00 x 5 Rounds
Set 1 = 5 Push Jerks
Set 2 = 4 Push Jerks
Set 3 = 3 Push Jerks
Set 4 = 2 Push Jerks
Set 5 = 1 Push Jerk
*Building to a heavy.

“Down Time”
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
…etc

RX: 115/80 RX+: 135/95

Wednesday

“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
21 Goblet Squat (70/53)
15/12 Calorie Assault Bike / Row
*Score is Slowest Round

C.E. – Midline
50 GHD Sit-Ups
75′ Handstand Walk or 150′ Slow Low Bear Crawl
100′ Double KB/DB Front Rack Walking Lunge 50/35

Thursday

“Frogger”
5 Rounds: (25min cutoff)
15 Calorie Row
15 Kettlebell Swings
20 x 10 Meter Shuttles
20 AbMat Sit-Ups

RX: 50/35  RX+: 70/53

Friday

“Terrible Twos”
AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)
–Rest 2:00–

AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)
–Rest 1:30–

AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)
–Rest 1:00–

AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)
–Rest 0:30–

AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)

*Record each score.

Saturday

WAR OF THE WODS! COME WATCH!

Sunday

“Sweat Buckets”
For Time: (35min cutoff)
Men:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike

Women:
35-28-21-14-7: Calorie Row
7-14-21-28-35: Calorie Bike

Monday

Olympic Lifting
In 12min, build up to a moderate heavy complex:
1 High Hang Snatch (mid thigh) + 1 Hang Snatch (knee) + 1 Low Hang Snatch (below knee)

“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Lateral Bar Burpees
Max Calorie Row
–rest 3:00–

AMRAP 3
18 Overhead Squats (115/80)
18 Lateral Bar Burpees
Max Calorie Row
–rest 3:00–

AMRAP 3
15 Overhead Squats (135/95)
15 Lateral Bar Burpees
Max Calorie Row
–rest 3:00–

AMRAP 3
12 Overhead Squats (155/105)
12 Lateral Bar Burpees
Max Calorie Row

Tuesday

“Criss Cross”
AMRAP 15
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes-to-Bar

C.E. – Body Armor
3 x 8 – Glute Ham Raise
3 x 10 – Hip and Back Extensions
3 x 12 – Push-Ups
3 x 16 – Plate (45/25) Floor Presses
3 x Max Effort L-Sit hold, resting 1:00 between
*Complete all of one station before moving to the next. Rest as needed between sets*

Wednesday

“Last Call” – Teams of 3
AMRAP 7
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Reps Bench Press (185/135)
–rest 3:00–

AMRAP 7
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
Max Reps Hang Squat Cleans (155/105)
–rest 3:00–

AMRAP 7
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Reps Deadlifts (275/185)

C.E. – Row Conditioning
For Total Meters:
5:00 Row, 2:30 Rest
4:00 Row, 2:00 Rest
3:00 Row, 1:30 Rest
2:00 Row, 1:00 Rest
1:00 Row
*Record all five totals.*

Thursday

“Arm Candy”
AMRAP 30
10/8 Calorie Bike
10/10 Single Arm KB/DB Deadlift (50/35)
10/10 Single Arm KB/DB Push Press (50/35)
20 Deadbugs
100m Farmers Carry LEFT
100m Farmers Carry RIGHT
1:00 Push-Up Plank Hold

Friday

Strength
On the minute for 12min:
A) 1 Front Squat
B) 3 Back Squats
*Build up to a moderate weight front squat then use that weight for both lifts across.*

“Sore Eyes”
AMRAP 20
20 Wallballs (20/14)
20 Sumo Deadlift High Pull (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Assault Bike / Row

Saturday

“Clean House”
In a 4:00 window:
400 Meter Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
Max Reps Power Snatches (95/65)
–rest 2:00 and repeat for 5 total rounds–

Sunday

“Pick Six”
6 RFT: (25min cutoff)
10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike
20 AbMat Sit-Ups