All Workouts

Tuesday January 28

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W.O.D

"Speed Limit"
AMRAP 6 min
Buy-In: 50/35 Cal row/bike
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
Rest 3 min
Buy in 50/35 Cal /row/Bike
Max rds
8 BBJO
8 Pullups
rest 3 min
50/35 Cal row/Bike
max rds
8 BBJ0
8 Toes to bar

Post W.O.D.


Monday January 27

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W.O.D

"Power clean+FS+PJ every 90 secx7

"Rack City"

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

Post W.O.D.


Saturday 25 January

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"Group Hug"

Teams of 3
AMRAP 30:
5/ Toes to Bar
100m Run
5 Hang Power Snatches

Each athlete will do a complete round before switching

Each person will do each weight for 2 rounds, then add.
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

Post W.O.D.


Friday January 24

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W.O.D

"Crash Test"

For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Bar Facing Burpees

Post W.O.D.


Thursday January 23

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3x
10 strict pullups
10 seated DB Press
25 Abmat situps

"Red Lobster"
3rds
400m run
12 ball slams 40/30
2 Wall walks

Post W.O.D.


Wednesday January 22

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W.O.D

"Opening Day"

21-15-9:
Wallballs (20/14)
CTB Pull-Ups
Thrusters (95/65)
Box Jumps over (24/20)
Kettle Bell Swings (53/35)-American

Post W.O.D.


Tuesday January 21

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W.O.D


"Deja Vu"

8 Rds (4each)
Teams of 2
30/20 Cal Row
10 Ring pushups
50m Sand bag carry
1 does full round then other does full round

Post W.O.D.


Monday January 20

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W.O.D

Front Squat Wave
3-1-3-1-3-1
Front squats 80-85-83-88-85-90
or 5x3 32X1

"Pins and Needles"
12 min AMRAP
10 Goblet lunges 53/35
100 m run
10 Knees to elbows
100m run


Post W.O.D.


Saturday 18 January

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W.O.D

Teams of 3

25 min AMRAP

Person A
200m Run with wall ball
5 Wall Balls upon return from run

Partner B & C (alternate however you want, 1 works, 1 rests)
12/9 Cal Row/Bike
12 Kettlebell swings
12 Overhead lunges with a plate

Score is total wall balls plus rounds of row/kbs/lunges

Post W.O.D.


Friday January 17

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W.O.D

Back squat 3x10 65-70%

"Blue Steel"
3rds
400m run
20 Pushups
14 Box Jump overs 24/20
12 Toes to bar

Post W.O.D.