`

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Thursday, March 30th

Warmup: 4 Rounds 

150 meter row

8 OLY bar high pulls

8 OLY bar OH walking lunges

8 GHD Situps

++++++++++++++++++++++++

Buy-in: 3x12 hip ext

+++++++++++++++++++++++

Strength: Bench 3x8 with 6 chin-ups after each set

+++++++++++++++++++++++

WOD: Team "Jack"

20 Min AMRAP of

10 Push Presses 115/75#

10 KBS 55/35#

10 Box Jumps 24/20"

++++++++++++++++++++++++

Sellout: For Time

25 Deadlifts 135/95

25 Cal Row

25 Ring Dips

25 Cal Row

25 Deadlifts

-----------------------------------------------------------------

Endurance: meet at ECC @ 6 am

Hill Repeats: 4, 5 or 6 x with 2 minutes rest between

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Wednesday, March 29th

Warmup: 4 Rounds of

10 KBS

10 Pushups

10 Situps

10 Cal Row

+++++++++++++++++

Strength: OTMx12 Minutes of

3 - Back Squats (moderate weight)

+++++++++++++++++

WOD: 4 Rounds for Time

8 Power Snatches 95/65#

400 Meter Run

++++++++++++++++++

Sellout: 8 Min AMRAP

1 Pullup + 1 Pushup

2 Pullup + 2 Pushups

3 Pullups + 3 Pushups.... Continue adding reps each round until time is called

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Tuesday, March 28th

Warmup: 10 minutes of

10 banded pull aparts

10 dumbell rows

10 seated dumbell presses

+++++++++++++++++++++++

Buy-in: 3x12 ring pushups

++++++++++++++++++++++

Strength: Snatch Grip Deadlift 6x3

++++++++++++++++++++++

WOD: Death by

Deadlift 225/135#

Box Jumps 24/20"

*At minute one - the athlete performs 1 deadlift and 1 box jump - minute 2 is 2 deadlifts and 2 box jumps - at each additional minute the athlete adds an additional rep until the athlete is unable to complete the required number of reps

-----------------------------------------------------------------------

Endurance: Meet at ECC @ 6 am

1 mile row

2 mile run

1 mile row

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Saturday - Monday, March 25th- 27th

SATURDAY

Warmup: coaches choice

+++++++++++++++++++++

Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

======================

SUNDAY

Anmnesty - Pick a workout you may have missed during the week or work on a skill

*Sunday Funday Crew workouts at 7 am ~ everyone more than welcome!

=======================

MONDAY

Warmup: 2 Rounds of

300 meter row

10 box jumps

20 lunges

10 med ball cleans

++++++++++++++++++++

Buy-in: Tabata

Air Squats

Double Unders

*complete 8 rounds of 20 seconds work/10 seconds rest of one movement ~ don't change

++++++++++++++++++++++

WOD: For Time

10! of

Power Cleans 155/95#

Burpees

Dumpster Dash between each round

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Friday, March 24th

Warmup: 4 Rounds of

20 banded pull aparts

8 seated kettlebell presses

8 single-arm kettlebell row (8 on each arm)

8 bent over kettlebell flies

++++++++++++++++++++++++++++++++++++

Strength: Back Squat 6x3 ~ Increasing Loads

++++++++++++++++++++++++++++++++++++

WOD:

10 Rounds for time

10 Bench Presses @ 3/4 B.W.

1 Rope Climb

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Thursday, March 23rd

Warmup: 4 Rounds of

40 meter farmers carry

30 situps

20 goblet lunges

10 pullups

++++++++++++++++++++

Buy-in: 10 minutes of Turkish get-up practice

++++++++++++++++++++

WOD: Team Fight Gone Badish - Teams of 2 or 3

3 Rounds of Max Reps

2 minutes max reps at each station ~ only 1 athlete in motion at a time

2 minutes max rep wall ball 20/14#

2 minutes max rep SDLHP 75/55#

2 minutes max rep box jump 20"

2 minutes max rep push press 75/55#

2minutes max calories on rower

1 minute rest

---------------------------------------------

Endurance: meet at ECC @ 6 am

2 Rounds for time:

1 mile run

100 air squats

800 meter run

50 air squats

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Wednesday, March 22nd

Warmup: 30-20-10 of

Med Ball Cleans

Double Unders

++++++++++++++++++

Strength: Push Press 6x3 <Moderate Weight>

++++++++++++++++++

WOD: OTMx20 Minutes of

Odd Minutes: 4 Power Snatches 135/95#

Even Minutes: 7 Toes to Bar

+++++++++++++++++++

Sellout: 21-15-9 of

Calories on Rower

Burpees over the Rower

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Tuesday, March 21st

Warmup: 4 Rounds of

200 meter row

12 reverse hypers

12 supermans

12 OH lunges

++++++++++++++++++++

Buy-in: 90 seconds max rep burpees

++++++++++++++++++++

Strength: Front Squat 1x6, 3x3, 3x2

++++++++++++++++++++

WOD: 3 Rounds for Time

20 KBS 70/55#

30 Pushups

40 Situps

800 meter run

++++++++++++++++++++

Sellout: OTMx8Minutes ~ 3 Power Snatches <Moderate Weight>

--------------------------------------------------------------------------------

Endurance: Meet at ECC @ 6 am ~ Coach Joe

20 Min AMRAP: 400 meter run, 7 burpee box overs

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Saturday - Monday, March 18-20th

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++

Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

====================================================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday Group Conditioning - Everyone welcome ~Even non-members

=====================================================

Monday

 

MONDAY

Warmup: 10 minutes of

1 dumpster dash

10 reverse hypers

20 ab mat situps

30 jump rope ~ singles

++++++++++++++++++++++

Buy-in: 4x15 Weighted Ring Rows

++++++++++++++++++++++

Strength: OHS 3x3, 3x2, 3x1

+++++++++++++++++++++

WOD: 4 min AMRAP

7 Deadlifts 155/95#

5 Hang Cleans 155/95#

3 Jerks 155/95#

Rest 2 minutes

WOD: 3 min AMRAP

7 Deadlifts 155/95#

5 Hang Cleans 155/95#

3 Jerks 155/95#

Rest 90 Seconds

WOD: 2 min AMRAP

7 Deadlifts 155/95#

5 Hang Cleans 155/95#

3 Jerks 155/95#

Rest 1 minute

WOD: 1 min AMRAP

7 Deadlifts 155/95#

5 Hang Cleans 155/95#

3 Jerks 155/95#

+++++++++++++++++++++++

Sellout: Bench 5x3 with 10 plate raises after each set

 

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Friday, March 17th

Warmup: 12 minutes of

1 Turkish get-up

8 Frog Hops

2 Floor Presses

7 Burpees

++++++++++++++++++

Buy-in: 4x12 Ring Pushups

++++++++++++++++++

Strength: Deadlift 1x5, 2x4, 3x3, 4x2 ~ Increase Loading

++++++++++++++++++

WOD: For Time

10! of

Power Cleans 155/95#

*With 20 Double Unders after each set

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Thursday, March 16th

Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

++++++++++++++++++++

Strength: Back Squat 10-8-6-4-2 ~ Increasing Loads

++++++++++++++++++++

WOD: Team Cindy ~ Teams of 2

20 min AMRAP of

5 Pullups

10 Pushups

15 Air Squats

==============================================

Endurance: Meet at YMCA Pool @ 6 am

200 meter warmup

1x100, 2x200, 3x300, 2x200, 1x100 (Rest = Work)

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Wednesday, March 15th

Warmup: 10 minutes of

10 back squats

10 pushups

10 situps

10 pullups

10 KBS

++++++++++++++++++++++

WOD: "Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

++++++++++++++++++++++++

Sellout: 10! Back Squat ~ Increasing Load

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Saturday-Monday, March 11th-13th

Saturday

Warmup: Coaches Choice

++++++++++++++++++++++++++

WOD: 17.3

*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

========================================

Sunday

Amnesty/Open Gym - Pick a workout you may have missed during the week or work on a skill

Sunday Funday Crew at 7 am// Everyone is welcome ~ even non-members

==========================================

Monday

Warmup: 

4 Rounds of

2 minutes on rower

2 minutes of Squat Therapy

30 seconds L-Sits

30 seconds Hand Stand Hold

+++++++++++++++++++++

Buy-in: 90 seconds max rep toes to bar

+++++++++++++++++++++

Strength: Bench 6x3 ~ Increasing Loads

+++++++++++++++++++++

WOD: 5 Rounds for Time

Run Around the Building

5 Deadlifts 275/185#

10 Burpees

++++++++++++++++++++++

Sellout: Tabata This!

Pushups

Row

Air Dyne

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Friday, March 10th

Warmup: 3 Rounds of

300 meter row

10 rope slams

20 meter farmers carry

10 reverse hypers

20 bent over dumbell flies

+++++++++++++++++++++++

Strength: Front Squat 8x3

+++++++++++++++++++++++

WOD: 10! 

Thrusters 115/75#

*with 10 burpees after each set

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Thursday, March 9th

Warmup: 3 Rounds of

20 mountain climbers

3 man makers

20 jumping jacks

+++++++++++++++++++

Buy-in: 2 minutes max rep HSPU's 

+++++++++++++++++++

Strength: Bench 100 reps @ 1/2 B.W. 

*each time you break - perform 6 chin-ups

+++++++++++++++++++

WOD: Teams of 2 or 3 

50-40-30-20-10 of

Wall Balls 20/14#

KBS 55/35#

Burpees

*Only 1 athlete in motion at a time

----------------------------------------------------------------

Endurance: meet at ECC @ 6 am

4, 5 or 6 x 800 meters (Rest = Work)

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Wednesday, March 9th

Warmup: 12 minutes of

300  meter row

10 ball slams

10 slam ball front squats

20 weighted situps

+++++++++++++++++++++

Buy-in: 90 seconds max rep Thrusters 95/65#

+++++++++++++++++++++

Strength: Back Squat 1x5, 2x4, 3x3

+++++++++++++++++++++

WOD: 3 Rounds for time

50 Double Unders 

10 Power Cleans 135/95

15 Box Jumps 24/20"

20 Pushups 

++++++++++++++++++++++

Sellout: 7 min AMRAP~ Ladder starting at 1 until time is called 

Muscle Ups

HSPU's

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Tuesday, March 8th

Warmup: 12 minutes of

20 banded pull aparts

1 dumpster dash

2 forward rolls

20 banded monster walks

2 minutes squat therapy 

++++++++++++++++++++++

Buy-in: 15 minutes of Pistol Practice

++++++++++++++++++++++

Strength: 6x8 seated dumbell presses

++++++++++++++++++++++

WOD: 5 Rounds for time

5 Shoulder to Over-Head

10 Ring Rows

20 Ab Mat situps

1 Run Around the building

+++++++++++++++++++++++

Sellout: Front Squat 8x3 ~ Taken From the Floor

---------------------------------------------------------------

Endurance: Meet at ECC @ 6 am ~ Coach Joe

10x 200 meter row + 200 Sprints

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Saturday - Monday, March 4th-6th

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++++

WOD:

Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

++++++++++++++++++++++++++++++++++++++

Rugby Sellout: 10! of

Power Cleans 185/135#

4xDU's

1 Dumpster Dash between Rounds

=================================================================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

Sunday Funday at 7 am ~ Everyone is Welcome even nonmembers

==================================================================

Monday

Warmup: 3 Rounds of

5 pullups 

10 pushups

15 air squats

++++++++++++++++++++++

Buy-in: 50 wall balls for time 20/14#

+++++++++++++++++++++++

Strength: Sumo Deadlift 5x3

+++++++++++++++++++++++

WOD: 10! of 

Calorie Row

Deadlift 225/115#

++++++++++++++++++++++

Rugby Sellout: 5 Rounds

20 Box Jumps

5 Medball Suisides 30/50/100 (alternate weights)

 

 

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Friday, March 3rd

Warmup: 10  minutes of

200 meter row

10 ring rows

10 banded triceps pull downs

10 dumbbell concentration curls

10 lateral dumbbell raises 

+++++++++++++++++++++++++++++

Strength: Bench 6x5 

*with 8 ring dips after each set

+++++++++++++++++++++++++++++

WOD: 10 Rounds for Time

1 Rope Climb

2 Shoulder to OH 185/115#

3 Burpee Long Jumps

1 Dumbster Dash

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