3 October – 8 October 2022

Monday, October 3

WOD: 7 Rounds For Time

5 Rope Ascend/Decend

15 PVC Pipe Sit-Ups

200 Meter Run

 

Tuesday, October 4

WOD: Open 21.2 For Time

10 Dumbbell Snatch 35/50

15 Burpees Box Jump Overs

20 Dumbbell Snatch 35/50

15 Burpees Box Jump Overs

30 Dumbbell Snatch 35/50

15 Burpees Box Jump Overs

40 Dumbbell Snatch 35/50

15 Burpees Box Jump Overs

50 Dumbbell Snatch 35/50

*20 Minute Time Cap

 

Wednesday, October 5

WOD: 18 Minute AMRAP

16 Alternating Plank Row 35/50

16 Russian Kettlebell Swings 35/55

160′ Farmers Carry 70/110

25 Double Unders

 

Thursday, October 6

WOD: 21 Minute AMRAP

*50 Sit-Up Buy In

15 Dead Lift 35/55

8 Dumbbell Shoulder To Overhead 70/100

8 Toes To Bar

 

Friday, October 7

WOD: For Time In Any Order

800 Meter Run

1000/1200 Meter Row

40/50 Calorie Bike

800 Meter Run

 

Saturday, October 8

WOD: “Hollyman”

30 Rounds For Time

5 Wall Balls 14/20

3 Hanstand Push-Ups

1 Power Clean 153/225 or 4 Alternating Dumbbell Power Cleans 35/50

*35 Minute Time Cap

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    26 September – 1 October 2022

    Monday, September 26

    WOD: 18 Minute Ladder 3,6,9,12…

    Kettlebell Swings 35/55

    Box Jumps 20/24

    Slam Balls 25/40

    *30 Double Unders After Each Round

     

    Tuesday, September 27

    Strength: L-Sit/L-Hang 30 Seconds On 30 Seconds Off x6

    WOD: 15 Minute EMOM

    Minute 1: 12/14 Calorie Row

    Minute 2: 30 Russian Twists 25/45

    Minute 3: 12 Alternating Kettlebell Power Cleans 35/55

     

    Wednesday, September 28

    WOD: 3 Rounds For Time

    *800 Meter Run Buy In

    20 Alternating Dumbbell Hang Power Snatch 35/50 (10 on each arm)

    10 Chest To Bar Pull-Ups

    *800 Meter Run Buy Out

     

    Thursday, September 29

    WOD: 20 Minute AMRAP

    30 Second Plank

    12 Ring Rows

    12 Push-Ups

    12 Air Squats

    12 Sit-Ups

     

    Friday, September 30

    WOD: 5 Rounds For Time

    10 Dumbbell Shoulder To Overhead 70/100

    2 Rope Climbs

    400  Meter Run

     

    Saturday, October 1

    WOD: 22 Minute AMRAP

    10 Burpee Box Overs 20/24

    12 Tuck Ups

    14 SDLHP 35/55

    *1000/1200 Meter Row (anytime during the workout)

     

    19 September – 24 September 2022

    Monday, September 19

    WOD: 18 Minute AMRAP

    11 Slamballs 25/40

    9/11 Calorie Row or 7/9 Calorie Bike

    20 Air Squats

     

    Tuesday, September 20

    WOD: “Nate”

    20 Minute AMRAP

    2 Ring Muscle Ups

    4 Handstand Push-Ups

    8 Kettlebell Swings 35/55

     

    Wednesday, September 21

    Strength: Hollow Holds 8 Minutes 30 Second On 30 Seconds Off

    WOD: 4 Rounds For Time

    10 Dumbbell Power Cleans 50/70

    50 Double Unders

    15 Tuck Ups

     

    Thursday, September 22

    WOD: 5 Rounds For Time

    10 Burpees

    10 Box Jumps 20/24

    400 Meter Run

     

    Friday, September 23

    WOD: 24 Minute EMOM

    Minute 1: 10/12 Calorie Bike

    Minute 2: 12 Alternating Dumbbell Power Snatch 35/50

    Minute 3: 40 Seconds Battle Ropes

    Minute 4: 3 Wall Walks

     

    Saturday, September 24

    WOD: 5 Rounds

    3 Minutes

    200 Meter Run

    20 Walking Lunges

    15 Push-Ups

    Max Reps Toes To Bar

    1 Minute Rest

     

     

    12 September – 17 September 2022

    Monday, September 12

    WOD: 12-11-10-9-8-7-6-5-4-3-2-1

    Wall Balls 9’/10′ 14/20

    Knees To Elbows

    Box Jumps 20/24

    Toes To Post

     

    Tuesday, September 13

    10 Minute AMRAP

    10 Alternating Dumbbell Power Cleans 35/50

    200 Meter Run

     

    10 Minute AMRAP

    10 Russian Kettlebell Swings 55/70

    10/12 Calorie Row

     

    Wednesday, September 14

    WOD: 5 Rounds For Time

    15 Dead Lift 70/110

    9 Dumbbell Shoulder To Overhead 70/100

    15 Burpees

     

    Thursday, September 15

    WOD: 50-40-30-20-10

    Double Unders

    Air Squats

    Sit- Ups

    Row Or Bike For Calorie

     

    Friday, September 16

    Strength: 6 minutes Handstand Holds 30 Seconds On 30 Seconds Off

    WOD: 2 Rounds For Time

    800 Meter Run

    25 Ring Rows

    15 Ring Dips

     

    Saturday, September 17

    WOD: 5 Rounds

    3 Minute AMRAP

    10 Hollow Rocks

    10 Mountain Climbers

    3 Devils Press 70/100

    3 Dumbbell Thrusters 70/100

    1 Minute Rest

    5 September – 10 September 2022

    Monday, September 5

    WOD: 5 Rounds For Time

    10 Dumbbell Hang Clean and Press (right arm) 35/50

    10 Single Arm Overhead Dumbbell Lunges (right arm) 35/50

    10 Dumbbell Hang Clean and Press (left arm) 35/50

    10 Single Arm Overhead Dumbbell Lunges (left arm) 35/50

    400 Meter Run

    *30 Minute Time Cap

     

    Tuesday, September 6

    25 Minute AMRAP

    *150 Double Under Buy In

    10 Toes To Bar

    16/20 Calories Row or 12/16 Calorie Bike

    15 Box Jumps 20/24

     

    Wednesday, September 7

    WOD: 5 Rounds For Time

    14 Alternating Kettlebell Power Cleans  35/55

    14 Russian Kettlebell Swings 35/55

    14 Ring Rows

    11/14 Calorie Bike

     

    Thursday, September 8

    WOD: 22 Minute Ladder 2,4,6,8…

    Pistol Squats

    Burpees

    Hollow Rocks

    *200 Meter Run After Each Round

     

    Friday, September 9

    Skill Work: Bar Muscle Ups/Ring Muscle Ups

    WOD: For Time

    4 Rounds

    6 Jumping Bar Muscle Ups

    12 Dumbbell Shoulder To Overhead 50/70

    1 Minute Rest

    4 Rounds

    12 Pull Ups

    6 Dumbbell Shoulder To Overhead 70/100

     

    Saturday, September 10

    WOD: TABATA

    Bike For Calories

    Slam Ball Sit-Ups 25/40

    Row For Calories

    Slam Ball OTS 25/40

    Sit-Ups

    Air Squats

     

    29 August – 3 September 2022

    Monday, August 29

    WOD: 5 Rounds For Time

    10 Burpees

    10 Medicine Ball Squat Cleans 14/20

    10  Squat Jumps

    10 Alternating Dumbbell Power Cleans 35/55

    1 Rope Climb

     

    Tuesday, August 30

    WOD: 25 Minute EMOM

    Minute: 10/12 Calorie Bike

    Minute: 15 Medicine Ball Sit-Ups 14/20

    Minute: 12/14 Calorie Row

    Minute: 12 Box Jumps 20/24

    Minute: 15 Push-Ups

     

    Wednesday, August 31

    WOD: 18 Minute AMRAP

    7 Chest To Bar Pull-Ups

    10 Alternating Front Rack Dumbbell Lunges 50/70

    14 Ring Rows

    30 Double Unders

     

    Thursday, September 1

    Skill Work: Handstand Walks/Handstand Push-Ups

    WOD: 27-21-15-9

    Push-Ups

    Kettlebell Dead Lift 70/110

    *5 Handstand Push-Ups After Each Round

     

    Friday, September 2

    WOD: 22 Minute AMRAP

    16 Dumbbell Hang Cleans (8 on each side)

    200 Meter Run

    20 Step Ups 20/24

    10/12 Calorie Row Or 8/10 Calorie Bike

     

    Saturday, September 3

    WOD: Waterfall

    1 Minute Plank

    200 Meter Medicine Ball Run 14/20

    20 Alternating Dumbbell Power Snatch 35/50

    20 Toes To Post

    20 Goblet Squats 35/50

    320′ Bear Crawl

    22 August – 27 August 2022

    Monday, August 22

    WOD: 20 Minute Ladder 5,10,15,20…

    Wall Balls 14/20 9’/10′

    Ring Rows

    *200 Meter Run After Each Round

     

    Tuesday, August 23

    WOD: 4 Rounds For Time

    16 Alternating Dumbbell Power Snatch 35/50

    16 Kettlebell Dead Lift 55/70

     

    TABATA

    Straight Arm Weighted Sit-Ups 25/45

     

    Wednesday, August 24

    WOD: 18 Minute AMRAP

    40 Double Unders

    30 Russian Twists 25/45

    17/20 Calorie Row or 13/16 Calorie Bike

    10 Box Jumps 20/24

     

    Thursday, August 25

    WOD: 5 Rounds For Time

    10 Dumbbell Push Press 50/100

    15 Burpees

    30 Air Squats

     

    Friday, August 26

    WOD: 19 Minute AMRAP

    12 Toes To Bar

    12 Push-Ups

    12 SDLHP 35/55

    *25/35 Calorie Bike Anytime During The Workout

    *400 Meter Run Minutes 4, 14

     

    Saturday, August 27

    WOD: 5 Rounds For Time

    400 Meter Run

    14 Alternating Plank Rows 35/55

    12 Kettlebell Swing 35/55

    10 Front Rack Dumbbell Lunges 70/100

    15 August – 20 August 2022

    Monday, August 15

    WOD:

    5 Rounds

    2 Wall Walks

    16 Ring Rows

    5 Rounds

    8 Dumbbell Shoulder To Overhead 50/70

    12 Pull-Ups

    1 Minute Rest

    5 Rounds

    4 Dumbbell Shoulder To Overhead 70/100

    8 Chest To Bar Pull-Ups

     

    Tuesday, August 16

    WOD: For Time

    *800 Meter Buy In

    20-18-16-14-12-10-8-6-4-2

    Hollow Rocks

    Box Jumps 20/24

    Burpees

     

    Wednesday, August 17

    WOD:  22 Minute AMRAP

    15 Medicine Ball Squat Cleans 14/20

    45 Second Plank

    250/300 Meter Row

    20 Double Unders

     

    Thursday, August 18

    WOD: 5 Rounds For Time

    200 Meter Farmers Carry 70/110

    16 Dumbbell Hang Power Snatch (8 0n each side)

    16 Slam Ball OTS 25/40

     

    Friday, August 19

    WOD: 20 Minute AMRAP

    10 Kettlebell Dead Lift 70/110

    10 Pistol Squats

    10 Knees To Elbows

    15/18 Calorie Row

     

    Saturday, August 20

    Partner WOD: For Time

    100 Slam Balls 25/40

    400 Meter Run

    80/100 Calorie Bike

    400 Meter Run

    100 Kettlebell Swings 35/55

    400 Meter Run

    100 Decline Push Ups 20/24

    400 Meter Run

     

    8 August – 13 August 2022

    Monday, August 8

    WOD: 18 Minute AMRAP

    16 Kettlebell Dead Lift 35/55

    8 Medicine Ball Clusters 14/20

    16 Sit-Ups

    8 Calorie Row

     

    Tuesday, August 9

    WOD: 21 Minute EMOM

    Minute 1: 40 Second Battle Rope Drumming

    Minute 2: 40 Double Unders

    Minute 3: 15 Russian Kettlebell Swings 55/70

     

    Wednesday, August 10

    Strength: Weighted Planks 10 Minute MOMO 25/45

    WOD: 24-16-8

    Target Burpees 6″

    Knees To Elbows

    Row or Bike For Calories

     

    Thursday, August 11

    WOD: 5 Rounds For Time

    400 Meter Run

    20 PVC Overhead Squats

     

    Friday, August 12

    WOD: 12 Rounds For Time

    6 Box Jumps 20/24

    6 Dumbbell Shoulder to Overhead 70/100

    1 Rope Climb

     

    Saturday, August 13

    WOD: 22 Minute AMRAP

    16 Russian Twists 25/45

    16 Mountain Climbers

    16 Goblet Squats 35/55

    200 Meter Run

    *50/70 Calorie Bike Anytime During The Workout

    1 August – 6 August 2022

    Monday, August 1

    WOD: 19 Minute Ladder 4,8,12,16…

    Alternating Dumbbell Clean And Press 35/50

    Toes To Bar

    Ring rows

     

    Tuesday, August 2

    5 Rounds

    3 Minute AMRAP

    5 Push-Ups 20/24

    7 Box Jumps 20/24

    9 Slam Ball OTS 25/40

    1 Minute Rest

     

    Wednesday, August 3

    WOD: 5 Rounds For Time

    16 Overhead Lunges 25/45

    160′ Farmers Carry 70/110`

    30 Second Hollow Hold

    *550/700 Meter Row Buy In Or Buy Out

     

    Thursday, August 4

    WOD: “Nicole”

    20 Minute AMRAP

    400 Meter Run

    Max Pull-Ups

     

    Friday, August 5

    WOD: For Time 20-18-16-14-12-10-8-6-4-2

    Goblet Squats 35/55

    Sit-Ups

    Step Ups 20/24

    *40 Single Skips After Each Round

     

    Saturday, August 6

    WOD: 5 Rounds (fight gone bad style)

    Minute 1: Bike For Calories

    Minute 2: Alternating Plank Rows 35/55

    Minute 3: SDLHP 35/55

    Minute 4: Row For Calorie

    Minute 5: Rest