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Workouts
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Cleans&runs

Warm up: 12 min EMOM: min 1: 8 full grip front squat min 2: :30 shuttle run min 3: 5 barbell muscle clean For TIme RX: For Time: 5 Cleans (185/125) 200m Run 4 Cleans 200m Run 3 Cleans 200m Run 2 Cleans 200m Run 1 Clean *1 person running at a time (both must do the full run) *one athlete working at a time, both must do full rep count on cleans as well Level 2: For Time: 5 Cleans (95/65) 200m Run 4 Cleans 200m Run 3 Cleans 200m Run 2 Cleans 200m Run 1 Clean Level 1: For Time: 10 DB Cleans (35/25#) 200m Run 8 DB Cleans 200m Run 6 DB Cleans 200m Run 4 DB Cleans 200m Run 2 DB Cleans
May 22, 2020
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1000m➡️200m

Warmup Foam roll + Warm UP: 10-8-6-4-2 cal row ring row Exercises A For Quality 1000m row 10 c2b -rest 1:00 800m row 10 c2b -rest 1:00 600m row 10 c2b -rest 1 min 400m row 10 c2b -rest 1 min 200m row 10 c2b level 2 pull ups *level 1 ring row and decrease row distance as needed Show an increase in 500m ave pace every row
May 21, 2020
Total Rounds

OHS/DU

Warmup 200m run + Dynamic Warm up (line Drills) + Calf Bone Saw x 2 min/side + 9 min EMOM: min 1: 8 burpees min 2: 10 jumping lunges min 3: 10 plate ground 2 overhead EMOM x 6 3 clean and jerks -start around 50% and build if easy For Time 12 min AMRAP 8 OHS (95/65) 16 walking lunge steps 32 double unders
May 20, 2020
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Devil’s Press

Warmup Rowling game + 3 sets: -8 single arm band pulldown - 8 burpees -4 single arm Db deadlifts/side - 8 alt DB snatch + warm up devils press Endurance 10 Rounds 4 alt single arm devils press (50/35) 8 toes 2 bar *level 2 (35/20)/ knees 2 elbow * level 1 (25/15)/ hanging knee raise
May 19, 2020
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10 rds

Warmup Rowling game + 3 sets: -8 single arm band pulldown - 8 burpees -4 single arm Db deadlifts/side - 8 alt DB snatch + warm up devils press Endurance 10 Rounds 4 alt single arm devils press (50/35) 8 toes 2 bar *level 2 (35/20)/ knees 2 elbow * level 1 (25/15)/ hanging knee raise
May 19, 2020
Max Weight

SP-BS-DL

Warmup 2:00 easy row + dynamic warm up + 2 sets: - 10 scap push up 2 down dog - 10 KB goblet squats - barbell RDL + coaches go over points of perfromance for the 3 lifts Strict Press 4x5 - rest 2:00 Back Squat 4x5 - rest 2:00 Deadlift 4x5 - rest 2:00
May 18, 2020
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Murph training

Warmup Dynamic Warm up 10 Knee Hugs 10 quad pulls 10 frankenstine 10 cradle 10m high knees 10m butt kicks For Time RX: For Time: 100 Air Squats 100 Sit-ups 100 Push-ups 100 Pull-ups or bent over rows 100 Push-ups 100 Sit-ups 100 Air Squats Level 2: 80 Air Squats 80 Sit-ups 60 Push-ups 60 Pull-ups or bent over rows 60 Push-ups 80 Sit-ups 80 Air Squats Level 1: For Time: 60 Air Squats 60 Sit-ups 30 Push-ups 60 Jumping Pull-ups or bent over rows 30 Push-ups 60 Sit-ups 60 Air Squats
May 16, 2020
Total Reps

Partner switch :30secs

Warmup WARM UP: 9 min EMOM - min 1: :40 glute bridge - min 2: :40 of jump rope (singles or doubles) - min 3: :20 wall handstand hold 20 min AMRAP Partner RX 1) :60Deadlift (bodyweight) 2) :60 Double Unders 3) :60Feet Elevated Ring Row 4) :60Handstand Push-up Level 2: 1) :60Deadlift (75% of BW) 2) :60Double Unders 3) :60Ring Row 4) :60Handstand Push-up Level 1: 1) :60 Deadlift (50% of BW) 2) :60 Single Unders 3) :60 Ring Row 4) :60 DB Push Press *one athlete working at a time, switch every 30 seconds *sub backpack deadlift for deadlifht *sub bent over row for ring row * sub hspu or push up for push press
May 15, 2020
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Row and Burpee

Warmup 10 min EMOM: min 1: 10 band pull aparts or bent over row min 2: 8 hand release push ups For Quality 40-30-20-10 -cal row or 80-60-40-20 or bent over row (empty bar or plate) -burpee Cooldown 2 min cooldown walk static stretching
May 14, 2020
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Rx/L2/L1

Warmup 200m run + Dynamic Warm up (line Drills) + Calf Bone Saw x 2 min/side + 9 min EMOM: min 1: 8 burpees min 2: 10 jumping lunges min 3: 12 straight leg sit ups DB Goblet Squat or Front Squat 5x8 -all sets around 60-62% -rest 2:30 btwn sets Rear Foot Elevated Single Leg RDL 5x5-8 at a slow and controlled pace -very complex movement, but if it feels easy hold some DBS at side -rest 2:30 btwn sets For Time RX: For Time: 30 Pull-ups or bent over rows 30 Burpee-to-Target (6"") 30 Box Jump Over (24/20") or broad jumps 30 KB Swings (53/35#) or no push up burpees 30 KB Box Step-up (24/20") (53/35#) or box step up 30 Toes-to-Bar or sit ups 30 Calorie Row or 300m run Level 2: 20 Pull-ups or bent over rows 30 Burpee-to-Target 30 Box Jump Over (20/14"") or broad jumps 30 KB Swings (35/25#) or no push up burpees 30 KB Box Step-up (20/14"") (35/25#) or box step up 20 Toes-to-Bar or sit ups 30 Calorie Row or 300m run Level 1: 15 Jumping Pull-ups or bent over rows 15 Ring Rows or bent over rows 15 Burpee-to-Target 15 Box Jump Over (14/10"") or broad jumps 30 KB Swings (25/15#) or no push up burpees 30 KB Box Step-up (14/10"") (25/15#) or box step up 30 Kipping Knee Raise or sit ups 30 Calorie Row or 300m run
May 13, 2020
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1k run(x3)

Warmup 5 min easy jog start slow and increase pace every minute Endurance 1000m run at mile avg. time for the 2 mile test Minus 5 secs -rest :90 x 3 *so if your 2 mile time was 12:00, that would be a 6:00 mile time pace. So you would do these intervals at 5:55 pace Core Finisher 50 ft KB front rack carry (dual or single) 15 v-ups :30 hollow hold (x 3 sets)
May 12, 2020
Total Reps

15min AMRAP

Warmup WARM UP: -2:00 easy jog + 3 sets: -10 scapular push ups -10 air squats (slow and controlled) + warm up squat clean and DB push press 15 min AMRAP 10 squat cleans (95/65) (50/35) 10 DB push press Accessory 5 Sets: 10 renegade rows 15 Barbell Good Mornings Do not rush through your sets, focus on form
May 11, 2020
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Family wod

Warmup 400m family jog + Dynamic Warm up 10 Knee Hugs 10 quad pulls 10 frankenstine 10 cradle 10m high knees 10m butt kicks + 2 sets: -200m jog -10 empty bar thrusters Partner Wod or team of 3 50 thrusters (95/65) (50/35) 1 mile run as a team 50 thrusters (95/65) (50/35) **switch off thrusters as needed use a backpack if you dont have any equipment Bodybuilding Session 5x 10 curls 5x 10 skull crushers 5x 10 Db lateral raises
May 8, 2020
Total Reps

Row/wall balls

Warmup 200m run or row + Dynamic Warm up (line Drills) + 3 sets with increasing effort: - 4 burpee broad jumps - 8 jump squats - 100m run -rest :60 increase run pace every round 20 min clock 2-4-6-8-10-12-14-16-18-20 cal row or burpee over wall ball wall ball or air squats *in remaining time, max wall balls or air squats
May 7, 2020
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Intervals

Warmup 200m run + Dynamic Warm up (line Drills) + Calf Bone Saw x 2 min/side + 2 set: -1:00 air squats as slow as possibe -1:00 BW RDL as slow as possible -:30 american KB swing DB Goblet Squat or Front Squat 5x8 -start around 55% and build -rest 2:30 btwn sets Rear Foot Elevated Single Leg RDL 6x5-8 at a slow and controlled pace -very complex movement, but if it feels easy hold some DBS at side -rest 2:30 btwn sets Intervals 5 rounds 15 KB sumo deadlift highpull 15 russian KBS 10 push ups 100m run - rest :90 **Goal is to hang on to the KB for the entire set Intervals (no equipment) 5 rounds 15 Backpack sumo deadlift highpull 15 backpack KBS 10 push ups 100m run - rest :90
May 6, 2020
For Time

800x4

Warmup 5 min easy jog start slow and increase pace every minute Endurance 800m run at mile avg. time for the 2 mile test minus 5 seconds -rest :90 x 4 **so if your 2 mile time was 12:00, that would be a 6:00 mile time pace. So you would do these intervals at 5:55 pace Core Finisher 3-4 sets anchored sit up x 20 reps side hip taps x10 /side :45 plank -rest 2:00
May 5, 2020
For Time

30-20-10

Warmup 12 min EMOM: 1- 15 push ups + 5 scap push ups 2- 8 split jumps 3- :45 glute bridge Dumbbell Gluteus Bridge Floor Press 6 sets of 5-10 reps at 3112 tempo - TEMPO: 3 count down, 1 count pause at floor, press up, 2 count pause at top -depending on what DBs you have -rest as needed in btwn sets Renegade Row 6 sets of 5-8 reps /side -pause 1 sec with DB at chest -rest as needed For Time 30-20-10 cal row burpee No Equipment 40-30-20-10 air squat or lunges burpee
May 4, 2020
Total Reps

None

Warmup 200m run + Dynamic Warm up (line Drills) + Calf Bone Saw x 2 min/side + 9 min EMOM: min 1: 8 burpees min 2: 10 jumping lunges min 3: 10 plate ground 2 overhead EMOM x 6 3 clean and jerks -start around 50% and build if easy For Time 12 min AMRAP 8 OHS (95/65) 16 walking lunge steps 32 double unders
May 3, 2020
Total Reps + Time

Snatch/box jumps

Warmup 200m run or row + Dynamic Warm up (line Drills) + 3 sets with increasing effort: - 6 alt db snatch or hand release push ups - 12 pogos - 100m run -rest :60 increase run pace every round 17 min AMRAP 20-18-16-14-12-10-8-6-4-2 Alt db snatch/ barbell hang snatch 75/55 Box jumps or step ups 17 min AMRAP 20-18-16-14-12-10-8-6-4-2 Hand Release Push Ups chair step ups
Apr 30, 2020
For Time

Family/Partner WOD

Warmup 400m family jog + Dynamic Warm up 10 Knee Hugs 10 quad pulls 10 frankenstine 10 cradle 10m high knees 10m butt kicks Partner Wod 25 power snatch (95/65) 50 deadlifts 25 S2OH 50 FS 25 thrusters 50 power cleans switch whenever! If by yourself, cut reps in half (12 + 25) Partner Wod 50air squats 50 abmat sit ups 50 burpees 50 Glute Bridges 50 tuck jumps 50 reverse sit ups switch whenever! If by yourself, cut reps in half
Apr 30, 2020