Jan 31, 2019

2-1-19 WOD

Challenge
Take 10 to 15 min to practice Deadlifts, Choose weight for WOD

Diane
21-15-9 Reps For Time
Deadlift (225/155 lb)

Handstand Push-Ups

Jan 30, 2019

1-31-19 WOD

L2/L1
for time
2000m row
1 mile run
2 mile bike

30 min cap

Jan 29, 2019

1-30-19 WOD

Mayhem workout of the day from 1-16-19
Challenge
Deadlift
5x3 (build to today's feel good three)

3 Rounds
30/20 Cal. Assault Bike
30 Wall Balls (20/14)


Rest 3 mins b/t rds

Jan 28, 2019

1-29-19 WOD

Mayhem workout of the day from 1-15-19
Challenge
Shoulder Press (build to today's feel good heavy single)

L2/L3
20min E2MOM
12 Burpee Box Jump Overs (24/20)
6 Power Cleans (185/125)
(scale reps and weight as needed)

L1
20min E2MOM
8 Burpee Box step Overs
4 Power Cleans

(scale reps and weight as needed)

Jan 27, 2019

1-28-19 WOD

Mayhem workout of the day from 1-14-19
Challenge
Front Squat (work up to feel good heavy for the day)

L2
3 Rds
20 HSPU
30 Pull Ups
100ft DB Lunge (50/35)

L1
3 Rds
20 seated DB press
30 ring rows (banded pull ups ok if ring rows are to easy)

100ft walking Lunge

Jan 26, 2019

Sat WOD

Challenge
N/A
L2/L1
Teams of 2
120 Cal. Assault Bike (scale with row if needed)
120 GHD's (L1-sit ups)
100 Cal. Assault Bike
100 HSPU (L1- Seated DB press)
80 Cal. Assault Bike
80 T2B (L1- Toes 2 wall)
60 Cal. Assault Bike
60 BBJO (30/24) (L1- stups ups)
40 Cal. Assault Bike

40 Bar Muscle Ups (L1- C2B, pull ups, banded pull ups, or Ring rows)

Jan 24, 2019

1-25-19 WOD

L2/L1
15 min AMRAP
200m run
10 Burpees
30 Du’s (L1- singles)

Post Workout work on mobilizing
Smash quads
Stretch hammies
Smash biceps
Roll out Lats

Or work on individual mobility issues!

Jan 23, 2019

1-24-19 WOD

L2
3 rounds
21 Assault Bike
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)

Rest 10:00

3 rounds
21 Cal Ski
15 weighted GHD (15/10)
9 Power Snatch 135/95
*10:00 Time Cap for both workouts *  

L1
3 rounds
15 Assault Bike
15 Deadlift
9 Burpee Pull Up

Rest 10:00

3 rounds
15 Cal Ski
15 sit ups
9 KB swings

*10:00 Time Cap for both workouts *  

Jan 22, 2019

1-23-19 WOD

L2
3 rounds
40 cal row
20 burpee box jump over (24/20)
20 Toes to Bar
20 Push Press (115/85)

rest 3:00 b/t sets

L1
3 rounds
20 cal row
15 burpee
20 Toes 2 wall
20 Push Press


rest 3:00 b/t sets

Jan 21, 2019

1-22-19 WOD

Challenge
N/A
L2
AMRAP 8
100 Double Under
20 Power Clean

rest 4:00

AMRAP 8
100 Double Under
20 Power Clean
*increase weight every round, and start second AMRAP where you finished the first(135/95, 155/105, 185/125, 205/135, 225/145) *

L1
AMRAP 8
100 single Under
20 Power Clean

rest 4:00

AMRAP 8
100 single Under
20 Power Clean

*Scale load as needed EXAMPLE- (45/65, 55/75, 65/95, 80/115, 95/135)

1-21-19 WOD

Challenge
N/A
L2/L1
5 sets
L1-3 rounds
25 Cal Standing Bike (Sub- 25 cal row if needed)
25 Air Squat
100’ walking lunge


rest 3:00 between sets

Jan 17, 2019

1-18-19 WOD

L2
3 sets
"Fran "
21-15-9
Thrusters 95/65
Pull Ups
* 4 min Time Cap each round *
* to complete workout RX each round must be completed sub 4 min to move on the the next round *
*start second set at 12:00
* start third set at 24:00
*scale weight and reps to finish sub 4:00, if your not trying to be #1 a working out! *

L1
3 sets
4 min AMRAP
15 thrusters
15 ring rows (sub banded pull ups if ring rows are to easy)

8 min rest

Jan 16, 2019

1-17-19 WOD

Athlete’s choice
5k row
Or
200 cal on assault bike
Or
5k run (3.106 miles)


* post workout, Mobilize! Take 20 min and
work on those sore tight spots!

Jan 15, 2019

1-16-19 WOD

L2/L3
For Time:
150/120 Cal. Assault Bike
- Every 2 mins -
10 Pull Ups
15 Push Ups
20 Air Squats
* continue until the amount of calories
is complete *
* scale reps as needed to complete the
gymnastics portion within a minute *
* 5,7,9 is a good scaling rep scheme *

L1
For Time:
150/120 Cal. Assault Bike
- Every 2 mins -
5 ring rows
7 Knee Push Ups
9 Air Squats

* At min 24 complete whatever cals you have
left on assault bike *

Jan 14, 2019

1-15-19 WOD

L2
3 sets
30 GHD Sit Up
30 Dumbbell Snatch 50/35
30 Toes to Bar
30 Dumbbell Snatch 50/35
Rest 3:00 b/t sets

L1
3 sets
30 Sit Up
30 Dumbbell Snatch
30 Toes to wall (sub V-ups if T2W is to easy)
30 Dumbbell Snatch

Rest 3:00 b/t sets

Jan 13, 2019

1-14-19 WOD

Challenge
N/A
L2/L1
For Time
300m run
12 Power Clean 185/125
(L1- scale load as needed)
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Rest 5:00

300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run
*30min cap, scale weight to try to achieve a
sub 13 min first round.

L1- focus on good form before adding weight

Jan 10, 2019

1-11-19 WOD

L2/L1
3 rounds
21 Cal Row
21 Shoulder to Overhead 95/65 (L1-45/35)

Rest 3:00

3 rounds
21 Cal Row
15 Shoulder to Overhead 115/75 (L1-55/45)

Rest 3:00

3 rounds
21 Cal Row
9 Shoulder too Overhead 135/95 (L1-65/55)
* 6 min Time Cap for each round *

Scale load as needed. L1 scaling is a suggestion-
example It could be to light or to heavy for different
individuals

Jan 9, 2019

1-10-19 WOD

L2/L1
For time
2000m row
1600m run
75cal assault bike
L1- scale each movement by 50%


If you were able to hit all three workouts
this week, today would be a great day for
a rest day. Recovery is a very import part
of fitness. Over training will cause you to
take steps backwards. If not. Enjoy

Jan 8, 2019

1-9-19 WOD

L2
3 rounds
100’ Double Dumbbell Lunge 50/35
25 GHD Sit Up
100’ Double Dumbbell Lunge
25 Toes to Bar

*25:00 Cap

L1
2 rounds
100’ walking Lunge (weighted if possible)
25 GHD Sit Up
100’ walking Lunge (weighted if possible)
25 Toes to wall


*25:00 Cap