T Thrusters
H Hip extensions
A Air squats
N Nine calories of rowing
K Kettlebell swings
F Floor wipers
U Unders, double
L Lunges
Round one do 24 each
Round two do 11 each
11-22-11: Row 400m
25 Situps
15 Ring dips
4 rounds for time
11-21-11: 15 Pullups
15 Pushups
15 Knees to elbows
15 Jump squats
4 rounds for time
11-19-11: “Grappling Circuit”
10:30 class: 10 Bent over rows
75/55 # 10 Upright rows
10 Military press
10 Good mornings
10 Split squats (right & left)
10 Thrusters
10 Stiff leg deadlift
1 minute rest between rounds
6 rounds for time
11:30 class: 5 of each exercise above
45/33# 30 seconds rest between rounds
6 rounds for time
11-18-11: Skill work:
Turkish get ups
Dumb bell snatch
then 10 Turksih get ups (each arm)
10 Dumb bell snatch (each arm)
2 rounds for time
11-17-11: 21-18-15-12-9
Double unders
Med ball cleans
Sit ups
11-16-11: “Grace”
30 Clean & Jerk 135/95
If your C&J skills are still being developed, do 30 Medball cleans for time
11-15-11: Run 400m
25 Box jumps 24/20
25 Wall balls 20/16
4 rounds for time
11-14-11: Sprint 100m
10 Burpees
Sprint 100m
10 Tire jumps
Sprint 100m
10 Kettlebell swings 53/35
Sprint 100m
10 Sumo high pull 95/65
11-12-11: One mile Farmer’s carry 35/20
Do ten burpees every time you put the weight down
11-11-11: 7 Deadlifts
7 Lateral hops
7 Toes to bar
7 Hand stand push ups
7 rounds for time
11-10-11: “Jackie”
Row 1000m
50 Thruster – bar only
30 Pull ups
11-9-11: “Tabata”
Wall Ball 20/16
Row for calories
6″ Leg plank
Kettlebell swings 55/35
Sit ups
11-8-11: Row 400m
15 Box jumps 24/20
10 Slam balls 30/20
5 Pull ups
4 rounds for time
11-7-11: Back Squat
3-3-3-3-3
then:
25 Man makers 35/20
25 GHD sit ups
11-5-11: SOS: 15 Weighted jump squats
10 GHD sit ups
5 Hand stand push ups
1 Rope climb
AMRAP 20 minutes
Group class:
Row 250m
10 Pushups
10 Situps
5 rounds for time
11-4-11: 10 Deadlifts
10 Hang power cleans
10 Push press
10 Back squat
5 rounds for time
11-3-11: 3 Hand stand pushups
6 Kettlebell deadlift single arm
12 Pull ups
24 Double unders
6 rounds for time
11-2-11: 40m Overhead carry
15 Wall ball 20/16
40m Farmers carry
5 rounds for time
11-1-11: Run 1 mile
Row 1500 m
10-31-11: Row 400m
10 Pull ups
31 Box jumps 24/20
10 Med ball cleans 20/16
31 Sit ups
10 Ring dips
31 Push press 75/55
Row 400m
10-29-11: 10:30 am SOS 11:30 am
100 Squats 1 minute at each station
90 Sit ups Jump rope – singles
80 Push ups KB Swings
70 Slam Balls 30/20 Jump rope – singles
60 Pull ups Push Ups
50 Double Unders Jump Rope – singles
40 Push Press 75/55 Sit ups
30 KB Swings 53/35 Jump Rope – singles
20 Burpees Squats
10 Sumo High Pull 75/55 Rest 2 minutes; 3 rounds for time
10-28-11: 50 foot Bear crawl
12 Sumo deadlift high pull 75/55
50 foot Backward run
12 Hip extensions
6 rounds for time
10-27-11: Row 2000m
rest 3 minutes
Row 1000m
Record time for each row
10-26-11: Run 400m
40 Tire jumps
Run 400m
30 Slam ball
Run 400m
20 Burpees
10-25-11: Front squat
3-3-3-3-3-3-3
Push Jerk
5-5-5-3-3-3-3
10-24-11: 21-18-15-12-9
Thruster 75/55
Push up
Double Under
10-22-11: 100m Sled pull 45/25
10 Tire flips
40 Sledgehammers
4 rounds for time
10-21-11: Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Trunk twists
Run 200 meters
20 Squats
3 rounds for time
10-20-11: 10 Overhead Squats
15 Russian Kettlebell swing
50 Double Unders
5 rounds for time
10-19-11: 15″ AMRAP
10 Burpees
20 Situps
10-18-11: “Helen”
Run 400m
21 Kettlebell swings
12 Pullups
3 rounds for time
10-17-11: 10 Wall balls 20/16
Row 400m
20 Wall balls
Row 200m
4 rounds for time
10-15-11: 5 laps around the parking lot
1 station at each corner consisting of:
10 deadlifts
10 med ball cleans
10 situps
10 sledgehammers
use any method to get between stations
10-14-11: Run 400m
5 Wall walk
10 Hip Extension
15 Weighted sit ups
6 rounds for time
10-13-11: Military Press
5-5-3-3-1-1
then Tabata:
Wall ball
Row for calories
10-12-11: Cleans 1-1-1-1-1-1-1-1
then: Ring dips
Box Jumps
Knees to elbows
10-9-8-7-6-5-4-3-2-1
10-11-11: 10 Thrusters 95/65
50 Double unders
4 rounds for time
10-10-11: Skill work: Double unders
then: 6 Hand stand push ups
12 Chest to bar pull ups
24 Weighted walking lunges
5 rounds for time
10-8-11: 100m Sprint
10 Burpees
100m Sprint
10 Kettlebell swings 62/40
100m Sprint
10 Tire jumps
100m Sprint
10 Sumo high pulls 62/40
4 rounds for time
10-7-11: “Nancy”
Run 400m
15 Overhead squat 95/55
5 rounds for time
10-6-11: Row 1000m
25 Push press
25 Back squat
Row 1000m
10-5-11: AMRAP 18″
10 Deadlift 155/115
10 Wall Balls
10 Pushups
10-4-11: Back squat 5-5-5-5-5
SDHP – one minute
Box jump – one minute
rest 30 seconds
4 rounds
10-3-11: 21-15-9
Pull ups
Sit ups
Lateral lunges
Run 400m at the beginning and in between each round.
After the last round push the prowler 100m.
10-1-11: 8 Lady makers
12 Kettlebell swings
10 Jump Squats
1 min Battling rope
3 rounds for time
9-30-11: 15 Burpees
15 Thrusters
4 rounds for time
9-29-11: Skill work:
Overhead squat
then: row 500m
rest 3 minutes
4 rounds for time
9-28-11: Run 200m
10 Single arm KB swing
10 Hip Extensions
5 Pistols
4 rounds for time
9-27-11: 15″ AMRAP
10 Wall ball
10 Toes to bar
10 Box Jump
9-26-11: 12 Deadlifts
9 Hang power cleans
6 Push jerks
5 rounds for time
9-24-11: Deck of Cards
Diamonds: Lunge with weight overheard
Hearts: Pull up/ring rows
Spade: Sit ups
Clubs: Push ups
Joker: Run 400m
9-23-11: 50-40-30-20-10
Wall ball 20/16
Double under
KB Swing 40/30
9-22-11: Rest day
9-21-11: Partner WOD
One person rows while the other works, then switch
Row for 4 minutes
1 min weighted step ups
1 min plank hold
1 min wall sit
1 min flutter kick
rest 1 minute between rounds
3 rounds for each person
9-20-11: Front squat
5-5-5-5-5
then practice handstands and ring holds
9-19-11: First round:
Run 400m
40 Sit ups
30 Push ups
Run 400m
10 Tire flips
20 Sledgehammers
Run 400m
100m Farmers carry
100m Overhead carry
* Second round cut runs to 200m
and cut exercise reps in half
9-16-11: 21-18-15-12-9-6-3
Sumo deadlift high pull
Sit ups
9-15-11: 20″ AMRAP
10 Push Press 75/55
10 KB Swings 53/35
10 Box Jumps
9-14-11: Run 400m
10-8-6-4-2
Deadlift
Push ups
Sit ups
Run 400m
9-13-11: “The Chief”
As many rounds as possible in 3 minutes
3 Power cleans 135/85
6 Push ups
9 Squats
Rest one minute, repeat for 5 sets
Record number of rounds per set
9-12-11: “Fran”
21-15-9
Thrusters 95/65
Pull ups
9-10-11: Round 1
50m Burpee broad jump
20 Dumbbell press
25 m Walking lunges
20 Sit ups
50 m Backward run
20 Sledgehammers
25 m Walking lunges
20 Situps
Round 2: do all above except change the 20 reps to 10
Round 3: do all above except change the 10 reps to 5
9-9-11: “Tabata”
Push ups
Sit ups
Squats
Upright row
9-8-11: Deadlift
3-3-3-1-1-1-1
then AMRAP 10″
8 hip extensions
8 jump squats
8 push ups
9-7-11: “Helen”
Run 400m
21 Kettlebell swings 53/35
12 Pullups
3 rounds for time
9-6-11: Press 5-5-5-3-3
Push Press 3-3-3-1-1
then: Row 400m
15 Sit ups
15 Flutter kicks
Row 300m
20 Sit Ups
20 Flutter kicks
Row 200m
25 Sit ups
25 Flutter kicks
Row 200m
1″ Plank
9-3-11: ” 31 Heroes”
8 Thrusters 155/105
6 Rope Climbs 15′
11 Box Jumps 30/24
400m run with sandbag 45/25
Partner WOD
AMRAP 31″
9-2-11: 10 Split Squats
10 Goodmornings
10 Thrusters
10 Straight Leg Deadlifts
6 rounds for time
9-1-11: Deadlift
5-5-3-3-1-1-1
Row 2000m
8-31-11: Run 400m
50 squats
40 sit ups
30 push ups
10 burpees
3 rounds for time
8-30-11: AMRAP 15″
10 Overhead squats 33#
15 Toes to bar
20 Double unders
8-29-11: Complete 1 minute of each exercise
Push press
Step ups
Kettlebell swings
Row for Calories
Rest for one minute
3 rounds for time
8-26-11: 100m Farmers carry
6 Lateral hops
100m Farmers carry
6 Deadlifts
100 m Farmers carry
6 Slam balls
3 rounds for time
8-25-11: Overhead Squat
3-3-3-3-3-3
Clean Pulls
5-5-5-5-5
Run 800m
8-24-11: 25 Double unders
20 Floor wipers
15 Medball Clean
10 Push Press
5 Buprees
4 rounds for time
8-23-11: Front Squat
5-5-5-5-5
Press
3-3-3-3-3
8-22-11: 10 Jumping pullups
8 band assisted dips
10 sit ups
8 goblet squats
4 rounds for time
8-20-11: Run 400 m to start, in between each round and at the end for a total of 1600m
21-15-9
Tire jumps
Plyo pushups
Slamballs
8-19-11: 5 Tire flips
10 Wall balls
20 Sledgehammers
Run 400
5 rounds for time
8-18-11: “Annie”
50-40-30-20-10
Double Unders
Sit ups
8-17-11: “Bradley“
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
10 rounds for time
8-16-11: Row 500m
10 Power Cleans
10 GHD sit ups
4 rounds for time
8-15-11: AMRAP in 15 minutes
Run 400
5 Deadlifts – Bodyweight
10 Kettlebell Swings
8-13-11: Deck of Cards
Sumo High Pull 75/55
Burpees
Ring Dips
GHD Sit ups
8-12-11: Rest day or active recovery
8-11-11: Run 400m
5 Thrusters, 115/75lbs
10 Toes to bar
20 Double unders
4 rounds for time
8-10-11: Overhead Squat
3-3-3-3-3
then 50 burpees, rest one minute
50 burpees
8-9-11: 40 Overhead lunges 25/15
15 Back extensions
30 Floor wipers 45/33
10 Ring row
4 rounds for time
8-8-11: 200 m Run
12 Two Hand Dumbbell Ground To Overheads
18 Pull-ups
4 rounds for time
8-6-11: “Deck of Cards”
Diamonds: Slam balls
Hearts: Push Ups
Spades: Box Jumps
Clubs: Knees to Elbow / Sit ups
8-5-11: 30-20-10
Thrusters
Kettlebell swings
8-4-11: Row 2000 meters
rest the amount of time it took you to row
Row 1000 meters
8-3-11: Back Squat
3-3-3-3-3
then AMRAP 10 minutes
10 dips
10 knees to elbow
8–2-11: 20 Double Unders
15 Wall Balls
10 Back Extensions
10 Shoulder Press
4 rounds for time
8-1-11: 15 Air squats
10 Push ups
5 Pull-ups
4 rounds for time
7-31-11: 15 Box Jumps / Step Ups
15 Kettlebell swings 53/35
15 Sit ups
4 rounds for time
12-31-11: Run 400m
20 Press – hold plate overhead 45/25
20 Lunges – hold plate overhead
Run 400m
20 Tire flips
20 Burpees
Run 400m
20 (each leg) Mountain climbers
20 Squats – hold plate on chest
Run 400
20 (each arm) Sledgehammers 16#
20 (each side) Trunk twists – hold plate in front
12-30-11: 10 Power cleans 95/75
10 Slam balls 30/20
AMRAP 15 minutes
12-29-11: 12 Dumbbell push press 35/25
16 Lateral hops over dumbbell
18 Floor wipers holding dumbbells
20 Step up holding dumbbells
* use same dumbbells throughout
3 rounds for time
12-28-11: Front squat
5-5-5-3-3-3-1-1-1
then Mini Wod of
10 Kettlebell swings
30 foot Sled row
3 rounds for time
12-27-11: Row 500m
50 Double unders
50 Sit ups
Row 400m
40 Double unders
40 Push ups
Row 300m
30 Double unders
30 Pullups
Row 200m
20 Double unders
20 Sit ups
Row 100m
10 Double unders
10 Burpees
12-24-11: The 12 Days of Christmas
1 Pullup
2 Burpees
3 Knees to elbow/sit ups
4 Wall ball 20/16
5 Kettlebell swings 53/35
6 Box jumps 24/20
7 Push press 95/65
8 Back squat 95/65
9 Deadlift 95/65
10 Lunges
11 Push ups
12 Thrusters 95/65
The workout is done just like the song. Do 1 pullup, then 2 burpess and 1 pullup, then 3 knees to elbow, 2 burpees, 1 pullup, etc.
12-23-11: 20 Double unders
30 Sledge hammers (15 each arm)
Every minute on the minute do 3 burpees
5 rounds for time
12-22-11: Row 250m
50 feet Bear crawl
20 GHD situps
50 feet Lunges with 20# sandbag
10 Slam balls 30/20
4 rounds for time
12-21-11: “Recess Gone Bad”
Box jump 24/20
Sumo high pull 75/55
Seated press 75/55
Back squat 75/55
Knees to elbow
1 minute of each exercise followed by one minute of rest for three rounds
12-20-11: 7 Cleans
7 Mountain climbers
7 Double unders
7 Ring dips
7 rounds for time
12-19-11: Deadlift
5-5-5-3-3-3-1-1-1
then
Row 2000m
12-17-11: 10:30 SOS
15, 13, 11, 9, 7, 5, 3, 1
Box jumps 24/20
Toes to bar
Kettlebell swing 53/35
Paralette Pushups
Thruster 95/65
11:30 15, 13, 11, 9 (optional 7, 5, 3, 1)
Box jumps 24/20
Sit ups
Kettlebell swings
Pushups
Thruster
12-16-11: 100 Double unders
Thrusters
1-1-1-1-1-1-1-1
100 Double unders
12-15-11: 150 ft Barbell overhead walk
20 Wallballs 20/16
150 ft Farmers carry
20 Sit ups
12-14-11: Bench press
2-2-2-2-2-2-2-2-2-2
rest 60 seconds between sets
Bonus: run 2 miles
12-13-11: Row 300m
20 Push press 85/55
Row 300m
15 Push press
Row 300m
10 Push press
Row 300 m
5 Push press
12-12-11: “Dirty Thirty”
Squats
Box jumps 24/20
Sit ups
Kettlebell swings 53/35
Burpees
Pull ups
Wall ball 20/16
12-9-11: Overhead squat 95/65
Knees to elbows
Push press 95/65
Burpees
21-15-9
12-8-11: Pushups
Box Jumps
Hip Extensions
1→10, 10→1
12-7-11: “Annie”
Double unders
Situps
50-40-30-20-10
12-6-11: Run 200m with a med ball 20/16
10 Dips
10 Goblet squats 53/35
5 rounds for time
12-5-11: Kettlebell swings
Pullups
Backsquats
10-15-20-15-10
12-3-11: “Deck of Cards”
Diamonds = Kettlebell swings
Hearts = Med ball cleans / Squats
Clubs = Push ups
Spades = Med ball situps / Situps
Jokers = Run 400 m / 5 Burpees
12-2-11: 10 Slam ball burpees 30/20
20 Walking lunges with slam ball
30 Situps
4 rounds for time
12-1-11: “Fran”
Thrusters 95/75
Pull ups
21-15-9
11-30-11: Deadlift
5-5-3-3-1-1
then practice double unders and
try to complete 100 double unders (untimed)
11-29-11: Wall balls 20/16
Kettlebell swings 53/35
Box Jumps 24/20
25-20-15-10-5
11-28-11: Row for total distance
Men row 18 minutes
Women row 15 minutes
11-26-11: 10 Tire jumps
20 Sledgehammers
20 Lunges with weight overhead
10 Kettlebell swings
5 rounds for time
11-23-11: Only 35 reps total, come on in and earn your Thanksgiving meal
T Thrusters
H Hip extensions
A Air squats
N Nine calories of rowing
K Kettlebell swings
F Floor wipers
U Unders, double
L Lunges
Round one do 24 each
Round two do 11 each
11-22-11: Row 400m
25 Situps
15 Ring dips
4 rounds for time
11-21-11: 15 Pullups
15 Pushups
15 Knees to elbows
15 Jump squats
4 rounds for time
11-19-11: “Grappling Circuit”
10:30 class: 10 Bent over rows
75/55 # 10 Upright rows
10 Military press
10 Good mornings
10 Split squats (right & left)
10 Thrusters
10 Stiff leg deadlift
1 minute rest between rounds
6 rounds for time
11:30 class: 5 of each exercise above
45/33# 30 seconds rest between rounds
6 rounds for time
11-18-11: Skill work:
Turkish get ups
Dumb bell snatch
then 10 Turksih get ups (each arm)
10 Dumb bell snatch (each arm)
2 rounds for time
11-17-11: 21-18-15-12-9
Double unders
Med ball cleans
Sit ups
11-16-11: “Grace”
30 Clean & Jerk 135/95
If your C&J skills are still being developed, do 30 Medball cleans for time
11-15-11: Run 400m
25 Box jumps 24/20
25 Wall balls 20/16
4 rounds for time
11-14-11: Sprint 100m
10 Burpees
Sprint 100m
10 Tire jumps
Sprint 100m
10 Kettlebell swings 53/35
Sprint 100m
10 Sumo high pull 95/65
11-12-11: One mile Farmer’s carry 35/20
Do ten burpees every time you put the weight down
11-11-11: 7 Deadlifts
7 Lateral hops
7 Toes to bar
7 Hand stand push ups
7 rounds for time
11-10-11: “Jackie”
Row 1000m
50 Thruster – bar only
30 Pull ups
11-9-11: “Tabata”
Wall Ball 20/16
Row for calories
6″ Leg plank
Kettlebell swings 55/35
Sit ups
11-8-11: Row 400m
15 Box jumps 24/20
10 Slam balls 30/20
5 Pull ups
4 rounds for time
11-7-11: Back Squat
3-3-3-3-3
then:
25 Man makers 35/20
25 GHD sit ups
11-5-11: SOS: 15 Weighted jump squats
10 GHD sit ups
5 Hand stand push ups
1 Rope climb
AMRAP 20 minutes
Group class:
Row 250m
10 Pushups
10 Situps
5 rounds for time
11-4-11: 10 Deadlifts
10 Hang power cleans
10 Push press
10 Back squat
5 rounds for time
11-3-11: 3 Hand stand pushups
6 Kettlebell deadlift single arm
12 Pull ups
24 Double unders
6 rounds for time
11-2-11: 40m Overhead carry
15 Wall ball 20/16
40m Farmers carry
5 rounds for time
11-1-11: Run 1 mile
Row 1500 m
10-31-11: Row 400m
10 Pull ups
31 Box jumps 24/20
10 Med ball cleans 20/16
31 Sit ups
10 Ring dips
31 Push press 75/55
Row 400m
10-29-11: 10:30 am SOS 11:30 am
100 Squats 1 minute at each station
90 Sit ups Jump rope – singles
80 Push ups KB Swings
70 Slam Balls 30/20 Jump rope – singles
60 Pull ups Push Ups
50 Double Unders Jump Rope – singles
40 Push Press 75/55 Sit ups
30 KB Swings 53/35 Jump Rope – singles
20 Burpees Squats
10 Sumo High Pull 75/55 Rest 2 minutes; 3 rounds for time
10-28-11: 50 foot Bear crawl
12 Sumo deadlift high pull 75/55
50 foot Backward run
12 Hip extensions
6 rounds for time
10-27-11: Row 2000m
rest 3 minutes
Row 1000m
Record time for each row
10-26-11: Run 400m
40 Tire jumps
Run 400m
30 Slam ball
Run 400m
20 Burpees
10-25-11: Front squat
3-3-3-3-3-3-3
Push Jerk
5-5-5-3-3-3-3
10-24-11: 21-18-15-12-9
Thruster 75/55
Push up
Double Under
10-22-11: 100m Sled pull 45/25
10 Tire flips
40 Sledgehammers
4 rounds for time
10-21-11: Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Trunk twists
Run 200 meters
20 Squats
3 rounds for time
10-20-11: 10 Overhead Squats
15 Russian Kettlebell swing
50 Double Unders
5 rounds for time
10-19-11: 15″ AMRAP
10 Burpees
20 Situps
10-18-11: “Helen”
Run 400m
21 Kettlebell swings
12 Pullups
3 rounds for time
10-17-11: 10 Wall balls 20/16
Row 400m
20 Wall balls
Row 200m
4 rounds for time
10-15-11: 5 laps around the parking lot
1 station at each corner consisting of:
10 deadlifts
10 med ball cleans
10 situps
10 sledgehammers
use any method to get between stations
10-14-11: Run 400m
5 Wall walk
10 Hip Extension
15 Weighted sit ups
6 rounds for time
10-13-11: Military Press
5-5-3-3-1-1
then Tabata:
Wall ball
Row for calories
10-12-11: Cleans 1-1-1-1-1-1-1-1
then: Ring dips
Box Jumps
Knees to elbows
10-9-8-7-6-5-4-3-2-1
10-11-11: 10 Thrusters 95/65
50 Double unders
4 rounds for time
10-10-11: Skill work: Double unders
then: 6 Hand stand push ups
12 Chest to bar pull ups
24 Weighted walking lunges
5 rounds for time
10-8-11: 100m Sprint
10 Burpees
100m Sprint
10 Kettlebell swings 62/40
100m Sprint
10 Tire jumps
100m Sprint
10 Sumo high pulls 62/40
4 rounds for time
10-7-11: “Nancy”
Run 400m
15 Overhead squat 95/55
5 rounds for time
10-6-11: Row 1000m
25 Push press
25 Back squat
Row 1000m
10-5-11: AMRAP 18″
10 Deadlift 155/115
10 Wall Balls
10 Pushups
10-4-11: Back squat 5-5-5-5-5
SDHP – one minute
Box jump – one minute
rest 30 seconds
4 rounds
10-3-11: 21-15-9
Pull ups
Sit ups
Lateral lunges
Run 400m at the beginning and in between each round.
After the last round push the prowler 100m.
10-1-11: 8 Lady makers
12 Kettlebell swings
10 Jump Squats
1 min Battling rope
3 rounds for time
9-30-11: 15 Burpees
15 Thrusters
4 rounds for time
9-29-11: Skill work:
Overhead squat
then: row 500m
rest 3 minutes
4 rounds for time
9-28-11: Run 200m
10 Single arm KB swing
10 Hip Extensions
5 Pistols
4 rounds for time
9-27-11: 15″ AMRAP
10 Wall ball
10 Toes to bar
10 Box Jump
9-26-11: 12 Deadlifts
9 Hang power cleans
6 Push jerks
5 rounds for time
9-24-11: Deck of Cards
Diamonds: Lunge with weight overheard
Hearts: Pull up/ring rows
Spade: Sit ups
Clubs: Push ups
Joker: Run 400m
9-23-11: 50-40-30-20-10
Wall ball 20/16
Double under
KB Swing 40/30
9-22-11: Rest day
9-21-11: Partner WOD
One person rows while the other works, then switch
Row for 4 minutes
1 min weighted step ups
1 min plank hold
1 min wall sit
1 min flutter kick
rest 1 minute between rounds
3 rounds for each person
9-20-11: Front squat
5-5-5-5-5
then practice handstands and ring holds
9-19-11: First round:
Run 400m
40 Sit ups
30 Push ups
Run 400m
10 Tire flips
20 Sledgehammers
Run 400m
100m Farmers carry
100m Overhead carry
* Second round cut runs to 200m
and cut exercise reps in half
9-16-11: 21-18-15-12-9-6-3
Sumo deadlift high pull
Sit ups
9-15-11: 20″ AMRAP
10 Push Press 75/55
10 KB Swings 53/35
10 Box Jumps
9-14-11: Run 400m
10-8-6-4-2
Deadlift
Push ups
Sit ups
Run 400m
9-13-11: “The Chief”
As many rounds as possible in 3 minutes
3 Power cleans 135/85
6 Push ups
9 Squats
Rest one minute, repeat for 5 sets
Record number of rounds per set
9-12-11: “Fran”
21-15-9
Thrusters 95/65
Pull ups
9-10-11: Round 1
50m Burpee broad jump
20 Dumbbell press
25 m Walking lunges
20 Sit ups
50 m Backward run
20 Sledgehammers
25 m Walking lunges
20 Situps
Round 2: do all above except change the 20 reps to 10
Round 3: do all above except change the 10 reps to 5
9-9-11: “Tabata”
Push ups
Sit ups
Squats
Upright row
9-8-11: Deadlift
3-3-3-1-1-1-1
then AMRAP 10″
8 hip extensions
8 jump squats
8 push ups
9-7-11: “Helen”
Run 400m
21 Kettlebell swings 53/35
12 Pullups
3 rounds for time
9-6-11: Press 5-5-5-3-3
Push Press 3-3-3-1-1
then: Row 400m
15 Sit ups
15 Flutter kicks
Row 300m
20 Sit Ups
20 Flutter kicks
Row 200m
25 Sit ups
25 Flutter kicks
Row 200m
1″ Plank
9-3-11: ” 31 Heroes”
8 Thrusters 155/105
6 Rope Climbs 15′
11 Box Jumps 30/24
400m run with sandbag 45/25
Partner WOD
AMRAP 31″
9-2-11: 10 Split Squats
10 Goodmornings
10 Thrusters
10 Straight Leg Deadlifts
6 rounds for time
9-1-11: Deadlift
5-5-3-3-1-1-1
Row 2000m
8-31-11: Run 400m
50 squats
40 sit ups
30 push ups
10 burpees
3 rounds for time
8-30-11: AMRAP 15″
10 Overhead squats 33#
15 Toes to bar
20 Double unders
8-29-11: Complete 1 minute of each exercise
Push press
Step ups
Kettlebell swings
Row for Calories
Rest for one minute
3 rounds for time
8-26-11: 100m Farmers carry
6 Lateral hops
100m Farmers carry
6 Deadlifts
100 m Farmers carry
6 Slam balls
3 rounds for time
8-25-11: Overhead Squat
3-3-3-3-3-3
Clean Pulls
5-5-5-5-5
Run 800m
8-24-11: 25 Double unders
20 Floor wipers
15 Medball Clean
10 Push Press
5 Buprees
4 rounds for time
8-23-11: Front Squat
5-5-5-5-5
Press
3-3-3-3-3
8-22-11: 10 Jumping pullups
8 band assisted dips
10 sit ups
8 goblet squats
4 rounds for time
8-20-11: Run 400 m to start, in between each round and at the end for a total of 1600m
21-15-9
Tire jumps
Plyo pushups
Slamballs
8-19-11: 5 Tire flips
10 Wall balls
20 Sledgehammers
Run 400
5 rounds for time
8-18-11: “Annie”
50-40-30-20-10
Double Unders
Sit ups
8-17-11: “Bradley“
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
10 rounds for time
8-16-11: Row 500m
10 Power Cleans
10 GHD sit ups
4 rounds for time
8-15-11: AMRAP in 15 minutes
Run 400
5 Deadlifts – Bodyweight
10 Kettlebell Swings
8-13-11: Deck of Cards
Sumo High Pull 75/55
Burpees
Ring Dips
GHD Sit ups
8-12-11: Rest day or active recovery
8-11-11: Run 400m
5 Thrusters, 115/75lbs
10 Toes to bar
20 Double unders
4 rounds for time
8-10-11: Overhead Squat
3-3-3-3-3
then 50 burpees, rest one minute
50 burpees
8-9-11: 40 Overhead lunges 25/15
15 Back extensions
30 Floor wipers 45/33
10 Ring row
4 rounds for time
8-8-11: 200 m Run
12 Two Hand Dumbbell Ground To Overheads
18 Pull-ups
4 rounds for time
8-6-11: “Deck of Cards”
Diamonds: Slam balls
Hearts: Push Ups
Spades: Box Jumps
Clubs: Knees to Elbow / Sit ups
8-5-11: 30-20-10
Thrusters
Kettlebell swings
8-4-11: Row 2000 meters
rest the amount of time it took you to row
Row 1000 meters
8-3-11: Back Squat
3-3-3-3-3
then AMRAP 10 minutes
10 dips
10 knees to elbow
8–2-11: 20 Double Unders
15 Wall Balls
10 Back Extensions
10 Shoulder Press
4 rounds for time
8-1-11: 15 Air squats
10 Push ups
5 Pull-ups
4 rounds for time
7-31-11: 15 Box Jumps / Step Ups
15 Kettlebell swings 53/35
15 Sit ups
4 rounds for time
T Thrusters
H Hip extensions
A Air squats
N Nine calories of rowing
K Kettlebell swings
F Floor wipers
U Unders, double
L Lunges
Round one do 24 each
Round two do 11 each
11-22-11: Row 400m
25 Situps
15 Ring dips
4 rounds for time
11-21-11: 15 Pullups
15 Pushups
15 Knees to elbows
15 Jump squats
4 rounds for time
11-19-11: “Grappling Circuit”
10:30 class: 10 Bent over rows
75/55 # 10 Upright rows
10 Military press
10 Good mornings
10 Split squats (right & left)
10 Thrusters
10 Stiff leg deadlift
1 minute rest between rounds
6 rounds for time
11:30 class: 5 of each exercise above
45/33# 30 seconds rest between rounds
6 rounds for time
11-18-11: Skill work:
Turkish get ups
Dumb bell snatch
then 10 Turksih get ups (each arm)
10 Dumb bell snatch (each arm)
2 rounds for time
11-17-11: 21-18-15-12-9
Double unders
Med ball cleans
Sit ups
11-16-11: “Grace”
30 Clean & Jerk 135/95
If your C&J skills are still being developed, do 30 Medball cleans for time
11-15-11: Run 400m
25 Box jumps 24/20
25 Wall balls 20/16
4 rounds for time
11-14-11: Sprint 100m
10 Burpees
Sprint 100m
10 Tire jumps
Sprint 100m
10 Kettlebell swings 53/35
Sprint 100m
10 Sumo high pull 95/65
11-12-11: One mile Farmer’s carry 35/20
Do ten burpees every time you put the weight down
11-11-11: 7 Deadlifts
7 Lateral hops
7 Toes to bar
7 Hand stand push ups
7 rounds for time
11-10-11: “Jackie”
Row 1000m
50 Thruster – bar only
30 Pull ups
11-9-11: “Tabata”
Wall Ball 20/16
Row for calories
6″ Leg plank
Kettlebell swings 55/35
Sit ups
11-8-11: Row 400m
15 Box jumps 24/20
10 Slam balls 30/20
5 Pull ups
4 rounds for time
11-7-11: Back Squat
3-3-3-3-3
then:
25 Man makers 35/20
25 GHD sit ups
11-5-11: SOS: 15 Weighted jump squats
10 GHD sit ups
5 Hand stand push ups
1 Rope climb
AMRAP 20 minutes
Group class:
Row 250m
10 Pushups
10 Situps
5 rounds for time
11-4-11: 10 Deadlifts
10 Hang power cleans
10 Push press
10 Back squat
5 rounds for time
11-3-11: 3 Hand stand pushups
6 Kettlebell deadlift single arm
12 Pull ups
24 Double unders
6 rounds for time
11-2-11: 40m Overhead carry
15 Wall ball 20/16
40m Farmers carry
5 rounds for time
11-1-11: Run 1 mile
Row 1500 m
10-31-11: Row 400m
10 Pull ups
31 Box jumps 24/20
10 Med ball cleans 20/16
31 Sit ups
10 Ring dips
31 Push press 75/55
Row 400m
10-29-11: 10:30 am SOS 11:30 am
100 Squats 1 minute at each station
90 Sit ups Jump rope – singles
80 Push ups KB Swings
70 Slam Balls 30/20 Jump rope – singles
60 Pull ups Push Ups
50 Double Unders Jump Rope – singles
40 Push Press 75/55 Sit ups
30 KB Swings 53/35 Jump Rope – singles
20 Burpees Squats
10 Sumo High Pull 75/55 Rest 2 minutes; 3 rounds for time
10-28-11: 50 foot Bear crawl
12 Sumo deadlift high pull 75/55
50 foot Backward run
12 Hip extensions
6 rounds for time
10-27-11: Row 2000m
rest 3 minutes
Row 1000m
Record time for each row
10-26-11: Run 400m
40 Tire jumps
Run 400m
30 Slam ball
Run 400m
20 Burpees
10-25-11: Front squat
3-3-3-3-3-3-3
Push Jerk
5-5-5-3-3-3-3
10-24-11: 21-18-15-12-9
Thruster 75/55
Push up
Double Under
10-22-11: 100m Sled pull 45/25
10 Tire flips
40 Sledgehammers
4 rounds for time
10-21-11: Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Trunk twists
Run 200 meters
20 Squats
3 rounds for time
10-20-11: 10 Overhead Squats
15 Russian Kettlebell swing
50 Double Unders
5 rounds for time
10-19-11: 15″ AMRAP
10 Burpees
20 Situps
10-18-11: “Helen”
Run 400m
21 Kettlebell swings
12 Pullups
3 rounds for time
10-17-11: 10 Wall balls 20/16
Row 400m
20 Wall balls
Row 200m
4 rounds for time
10-15-11: 5 laps around the parking lot
1 station at each corner consisting of:
10 deadlifts
10 med ball cleans
10 situps
10 sledgehammers
use any method to get between stations
10-14-11: Run 400m
5 Wall walk
10 Hip Extension
15 Weighted sit ups
6 rounds for time
10-13-11: Military Press
5-5-3-3-1-1
then Tabata:
Wall ball
Row for calories
10-12-11: Cleans 1-1-1-1-1-1-1-1
then: Ring dips
Box Jumps
Knees to elbows
10-9-8-7-6-5-4-3-2-1
10-11-11: 10 Thrusters 95/65
50 Double unders
4 rounds for time
10-10-11: Skill work: Double unders
then: 6 Hand stand push ups
12 Chest to bar pull ups
24 Weighted walking lunges
5 rounds for time
10-8-11: 100m Sprint
10 Burpees
100m Sprint
10 Kettlebell swings 62/40
100m Sprint
10 Tire jumps
100m Sprint
10 Sumo high pulls 62/40
4 rounds for time
10-7-11: “Nancy”
Run 400m
15 Overhead squat 95/55
5 rounds for time
10-6-11: Row 1000m
25 Push press
25 Back squat
Row 1000m
10-5-11: AMRAP 18″
10 Deadlift 155/115
10 Wall Balls
10 Pushups
10-4-11: Back squat 5-5-5-5-5
SDHP – one minute
Box jump – one minute
rest 30 seconds
4 rounds
10-3-11: 21-15-9
Pull ups
Sit ups
Lateral lunges
Run 400m at the beginning and in between each round.
After the last round push the prowler 100m.
10-1-11: 8 Lady makers
12 Kettlebell swings
10 Jump Squats
1 min Battling rope
3 rounds for time
9-30-11: 15 Burpees
15 Thrusters
4 rounds for time
9-29-11: Skill work:
Overhead squat
then: row 500m
rest 3 minutes
4 rounds for time
9-28-11: Run 200m
10 Single arm KB swing
10 Hip Extensions
5 Pistols
4 rounds for time
9-27-11: 15″ AMRAP
10 Wall ball
10 Toes to bar
10 Box Jump
9-26-11: 12 Deadlifts
9 Hang power cleans
6 Push jerks
5 rounds for time
9-24-11: Deck of Cards
Diamonds: Lunge with weight overheard
Hearts: Pull up/ring rows
Spade: Sit ups
Clubs: Push ups
Joker: Run 400m
9-23-11: 50-40-30-20-10
Wall ball 20/16
Double under
KB Swing 40/30
9-22-11: Rest day
9-21-11: Partner WOD
One person rows while the other works, then switch
Row for 4 minutes
1 min weighted step ups
1 min plank hold
1 min wall sit
1 min flutter kick
rest 1 minute between rounds
3 rounds for each person
9-20-11: Front squat
5-5-5-5-5
then practice handstands and ring holds
9-19-11: First round:
Run 400m
40 Sit ups
30 Push ups
Run 400m
10 Tire flips
20 Sledgehammers
Run 400m
100m Farmers carry
100m Overhead carry
* Second round cut runs to 200m
and cut exercise reps in half
9-16-11: 21-18-15-12-9-6-3
Sumo deadlift high pull
Sit ups
9-15-11: 20″ AMRAP
10 Push Press 75/55
10 KB Swings 53/35
10 Box Jumps
9-14-11: Run 400m
10-8-6-4-2
Deadlift
Push ups
Sit ups
Run 400m
9-13-11: “The Chief”
As many rounds as possible in 3 minutes
3 Power cleans 135/85
6 Push ups
9 Squats
Rest one minute, repeat for 5 sets
Record number of rounds per set
9-12-11: “Fran”
21-15-9
Thrusters 95/65
Pull ups
9-10-11: Round 1
50m Burpee broad jump
20 Dumbbell press
25 m Walking lunges
20 Sit ups
50 m Backward run
20 Sledgehammers
25 m Walking lunges
20 Situps
Round 2: do all above except change the 20 reps to 10
Round 3: do all above except change the 10 reps to 5
9-9-11: “Tabata”
Push ups
Sit ups
Squats
Upright row
9-8-11: Deadlift
3-3-3-1-1-1-1
then AMRAP 10″
8 hip extensions
8 jump squats
8 push ups
9-7-11: “Helen”
Run 400m
21 Kettlebell swings 53/35
12 Pullups
3 rounds for time
9-6-11: Press 5-5-5-3-3
Push Press 3-3-3-1-1
then: Row 400m
15 Sit ups
15 Flutter kicks
Row 300m
20 Sit Ups
20 Flutter kicks
Row 200m
25 Sit ups
25 Flutter kicks
Row 200m
1″ Plank
9-3-11: ” 31 Heroes”
8 Thrusters 155/105
6 Rope Climbs 15′
11 Box Jumps 30/24
400m run with sandbag 45/25
Partner WOD
AMRAP 31″
9-2-11: 10 Split Squats
10 Goodmornings
10 Thrusters
10 Straight Leg Deadlifts
6 rounds for time
9-1-11: Deadlift
5-5-3-3-1-1-1
Row 2000m
8-31-11: Run 400m
50 squats
40 sit ups
30 push ups
10 burpees
3 rounds for time
8-30-11: AMRAP 15″
10 Overhead squats 33#
15 Toes to bar
20 Double unders
8-29-11: Complete 1 minute of each exercise
Push press
Step ups
Kettlebell swings
Row for Calories
Rest for one minute
3 rounds for time
8-26-11: 100m Farmers carry
6 Lateral hops
100m Farmers carry
6 Deadlifts
100 m Farmers carry
6 Slam balls
3 rounds for time
8-25-11: Overhead Squat
3-3-3-3-3-3
Clean Pulls
5-5-5-5-5
Run 800m
8-24-11: 25 Double unders
20 Floor wipers
15 Medball Clean
10 Push Press
5 Buprees
4 rounds for time
8-23-11: Front Squat
5-5-5-5-5
Press
3-3-3-3-3
8-22-11: 10 Jumping pullups
8 band assisted dips
10 sit ups
8 goblet squats
4 rounds for time
8-20-11: Run 400 m to start, in between each round and at the end for a total of 1600m
21-15-9
Tire jumps
Plyo pushups
Slamballs
8-19-11: 5 Tire flips
10 Wall balls
20 Sledgehammers
Run 400
5 rounds for time
8-18-11: “Annie”
50-40-30-20-10
Double Unders
Sit ups
8-17-11: “Bradley“
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
10 rounds for time
8-16-11: Row 500m
10 Power Cleans
10 GHD sit ups
4 rounds for time
8-15-11: AMRAP in 15 minutes
Run 400
5 Deadlifts – Bodyweight
10 Kettlebell Swings
8-13-11: Deck of Cards
Sumo High Pull 75/55
Burpees
Ring Dips
GHD Sit ups
8-12-11: Rest day or active recovery
8-11-11: Run 400m
5 Thrusters, 115/75lbs
10 Toes to bar
20 Double unders
4 rounds for time
8-10-11: Overhead Squat
3-3-3-3-3
then 50 burpees, rest one minute
50 burpees
8-9-11: 40 Overhead lunges 25/15
15 Back extensions
30 Floor wipers 45/33
10 Ring row
4 rounds for time
8-8-11: 200 m Run
12 Two Hand Dumbbell Ground To Overheads
18 Pull-ups
4 rounds for time
8-6-11: “Deck of Cards”
Diamonds: Slam balls
Hearts: Push Ups
Spades: Box Jumps
Clubs: Knees to Elbow / Sit ups
8-5-11: 30-20-10
Thrusters
Kettlebell swings
8-4-11: Row 2000 meters
rest the amount of time it took you to row
Row 1000 meters
8-3-11: Back Squat
3-3-3-3-3
then AMRAP 10 minutes
10 dips
10 knees to elbow
8–2-11: 20 Double Unders
15 Wall Balls
10 Back Extensions
10 Shoulder Press
4 rounds for time
8-1-11: 15 Air squats
10 Push ups
5 Pull-ups
4 rounds for time
7-31-11: 15 Box Jumps / Step Ups
15 Kettlebell swings 53/35
15 Sit ups
4 rounds for time
