Wednesday 4/1
“Kansas City”
(No Equipment Version)
5 x 3:00 AMRAP
Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back OO Hops*

*New standard:
Hopping over and back = 1 rep

“Kansas City”
5 x 3:00 AMRAP
Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*New standard:
Hopping over and back = 1 rep

Tuesday 3/31
“Kelly’s House”
5 Rounds For Time:
400m Run
30 DB Goblet Thrusters
30 Lateral Hops over DB

“Kelly’s House”
(No equipment version)
5 Rounds For Time:
400m Run
30 “Odd-Object” Thrusters
30 Lateral Hops over “Odd-Object”

Monday 3/30
“Cookie Monster”
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders

“Cookie Monster”
(No Equipment Version)
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”


https://youtu.be/kRsckQhX0is

Saturday 3/28
“SeaWorld”
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Suitcase Carry

“SeaWorld” (No Equipment Version):
On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Pushups
15m Walking Lunge
400m Run

At 3-2-1 Go! Go through one round then wait until the next 5 min mark to do another round.

Friday 3/27
“Deck of Cards”
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches

Aces = 1 rep. All face cards = 10 reps.

Comp train has a free app if you are interested

Example: shuffle your deck, flip over a card and the two of spades = 2 goblet squats. Queen of hearts = 10 single arm DB snatches.

Use objects at home that you can safely grip and move well.

Thursday 3/26
“Cindu”
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders

“Cindu” (No Equipment Version)
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)

Wednesday 3/25
WOD
“Three Peat”
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches=

Part B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans=

Part C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

On all dumbbell movements, alternate hands every 5 repetitions.

“Three Peat” (No Equipment Version)
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead

Part B) On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups

Part C) On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

Video reference for creating an “Odd-Object”

Tuesday 3/24
“Gravity”
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees

“Gravity” (No Equipment Version)
5 Rounds For Time:
60 “Dot Hops”
40 Sit-Ups
20 Pushups
10 Reverse Burpees

Monday 3/23
“Cairo”
Ascending Ladder for 15:00:

2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees

4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.

“Cairo” (No Equipment Version):
Ascending Ladder for 15:00:

2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

Saturday 3/21
Challenge: 3 sets max effort
Hollow hold
Superman hold

WOD
3 rounds
200m Run
30 Mountain Climbers
200m Run
6  Wall Walks (9 stationary inch worms)

Friday 3/20
For Time
50 Burpees
50 Sit-ups
50 Pull-ups (chair pull-ups, upright rows or bent rows with some kind of weight or banded rows)
50 Pistols (sub air squats)

Thursday 3/19
Find a hill and alternate, running and jogging up it 10 times.
(5 running, 5 Jogging)
10 high plank burpees after each jog.

Wednesday 3/18
Challenge: Tabata air squat for most reps in one set. Lowest set is score.

WOD
14 min AMRAP
1 Push-up
1 Jump squat
1 Deadlift (anything)

Add one rep each round

Don't forget to post your score below 👇

Tuesday 3/17
Challenge: Choose One
A: 10-20-30-40-50 unbroken sets of double/single Unders
If you are feeling up for it go back down 40-30-20-10

B: 15 min working on jump rope.

WOD
30 v-ups
1 mile Run
60 Russian Twists
400 m backwards run

All members should have received an email today. If you did not, please check your profile and make sure your email address is up to date, and contact us. Enjoy your home WODs and we will hopefully see you back here on April 1st!

* POST YOUR SCORE IN COMMENTS *👇
Let's keep each other accountable - even from home!

Monday 3/16
We hope everyone is staying healthy. Currently we are making plans to address the coronavirus, and until those decisions are made, our schedule will continue as usual. Stay home if you are not feeling well, even if you feel that you need more rest.

We will be posting a Home WOD option until this all passes for those who would prefer to stay away from others. These workouts will be predominantly workouts that do not need equipment but are some variation of the normal programmed workout. Please feel free to contact your coach or google substitutions for movements you can not do. Remember to wash your hands often, maintain a healthy diet, get plenty of rest, some fresh air and look for joy always.

Challenge: “Grunt Work” Week 7
Back Squat
Set 1 (On the 0:00): 9 Reps
Set 2 (On the 2:00): 7 Reps
Set 3 (On the 4:00): 5 Reps
Set 4 (On the 6:00): 3 Reps
Set 5 (On the 8:00): 1 Rep
Set 6 (On the 9:30): 1 Rep
Set 7 (On the 11:00): 1 Rep
Set 8 (On the 12:30): 1 Rep
Set 9 (On the 14:00): 1 Rep

Week #7 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:30”.

WOD
“Spice Girl”
For Time:
21 Power Snatches (95/65)
5 Rounds of “”Cindy””
21 Overhead Squats (95/65)
5 Rounds of “”Cindy””
21 Squat Snatches (95/65)

Home WOD option:
A: *Tabata squats for max reps

*8 rounds: work 20 seconds, rest for 10 seconds.

B: “Cindy”
20 min AMRAP
5 Pull-ups
10 Pushups
15 Air Squats

Saturday 3/14
WOD
“GooDTime”
Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” (155/105)
100/70 Calorie Bike Erg
5 Rounds of “DT” (155/105)
100/70 Calorie Bike Erg
5 Rounds of “DT” (155/105)

1 Round of “DT”= 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

Friday 3/13
WOD
Filthy Fifty
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

Thursday 3/12
Challenge: Deadlifts
5 reps every 1:30 for 5 sets
Build in weight

WOD
10-20-30
Kettlebell Sumo Deadlift High pulls (53/35)
Slamball Cleans (heavy)
Sit-ups

Wednesday 3/11
Challenge: Post WOD
Beast Builder
On the 4:00 x 5 Rounds:
3 Unbroken Sets (9 Total Reps):
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean. These 9 reps are designed to be completed unbroken each round, no rest between sets.

WOD
“Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

Tuesday 3/10
Challenge: Run Conditioning
On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run
On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run

WOD
“Six Flags”
Every 3:00 x 6 Rounds:
21/15 Calorie Bike Or Row
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight

Monday 3/9
Challenge: Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9:30: 1 Rep
On the 11: 1 Rep
On the 12:30: 1 Rep
On the 14: 1 Rep
On the 15:30: 1 Rep

Week #6 of our squat cycle, where we start with higher volume at lower weights, to seven heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-10 completed “On the 1:30”.

WOD

“Overkill”
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double-Dumbbell Front Squats (50’s/35’s)
Toes to Bar

3-7-2020
Saturday
WOD
“PowerPoint”
For Time (30 Minute Cap):
15 Power Snatches (95/55)
500/400m Row
12 Power Snatches (115/85)
500/400m Row
9 Power Snatches (135/95)
500/400m Row

9 Strict pull-ups

9 Power Snatches (135/95)
500/400m Row
12 Power Snatches (115/85)
500/400m Row
15 Power Snatches (195/55)
500/400m Row

3-6-2020

Challenge:
Front Squats
7 sets of 1
5 sec pause front squat

WOD:
"4-Wheel Drive"
5 Rounds
4 Min AMRAP
21/15 Cal Bike
15 Burpee Box Jumps (24"/20")
Max 10 m Shuttle Runs
Rest 4 min between rounds

3-5-2020
Thursday
Challenge:
Build to a Heavy 3 rep Cluster

WOD
12 min AMRAP
12 Pull-ups
18 Burpees
24 Box Jump Overs

Wednesday
Challenge: Midline
5 Sets (10 Minutes Total):
:30 Seconds Ring Body Saw
:30 Seconds Rest
:30 Seconds Hip Extension Hold
:30 Seconds Rest

WOD
“Fuller Circle”
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1500 Meter Row

3-3-2020
Tuesday
Challenge: Clean and Jerk Complex
On the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks

WOD
“Bottom Line”
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
…
Add (3) Reps to Each Movement Until Time Cap

3-2-2020
Monday
Challenge:
Tempo Back Squat
On the Minute x 10:
1 Pausing “One and One Quarter” Squat

* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.

WOD
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest