WOD

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2
Jul

Friday 7/3

Workout:

6 rounds for reps:
AMRAP 3
15 Box Jumps 
30 Kettlebell Swings 

On Rounds 1, 3, 5 Max-Effort Thrusters 

On Rounds 2, 4, 6 Max-Effort Bar-Facing Burpees 

Rest 2 mins between rounds

At-Home Version:

6 rounds for reps:
AMRAP 3
15 Step-Ups 
30 Single-Arm DB/KB Swings 

On Rounds 1, 3, 5 Max-Effort Single-Arm DB/KB Thrusters (switch hands whenever you’d like)

On Rounds 2, 4, 6 Max-Effort Bar-Facing Burpees 

1
Jul

Thursday 7/2

Workout:

10 Rounds of:
Every 6 seconds for 5 reps:
1 Power Snatch @ 50% 
@:30 Run 150
@ 3:00 Repeat 

The goal is to move with solid technique with the barbell. Chest up and reset before every rep. This is final week of this variation of this workout. Next week we introduce “touch-and-go” reps.

At-Home Version:
Alternating DB Snatch reps

Track weight used for Snatches (either barbell or DB)

30
Jun

Wednesday 7/1

Workout #1:

AMRAP 7 

10 Overhead Squats 75/45
50 Double-Unders 
Rest 3 

Workout #2:

AMRAP 7 
10 Shoulder-to-Overhead 75/45 
30 Lateral Bar Hops (every time you jump over the bar = 1)
Rest 3

Workout #3:

AMRAP 7
10 Power Cleans 75/45 
5 Burpees 

Goal is to use the same barbell/weight for each workout. Aim to complete the movements “unbroken” or in two sets for *most* of each workout. Please don’t drop barbells from overhead, control them to the ground. Track each workout score separately.

At-Home Version:

#1- 5 Single-Arm Overhead Squats per arm OR 10 PVC/Broomstick OHS if mobility doesn’t allow for Single-Arm OHS / 50 DU’s

#2- 5 Single-Arm Shoulder-to-Overhead per arm / 30 Lateral Hops over DB (every time you jump over the DB = 1)

#3- 5 Single-Arm DB Power Cleans per arm (both heads of the DB touch the ground each rep, complete 5 and 5, not alternating) / 5 Burpees

29
Jun

Tuesday 6/30

Skill Work:

Handstand Push-Up Practice – 10 Minutes

Beginner- Practice learning to get inverted/controlling negatives/timing of kip

Advanced- 8 Minute EMOM of 40% of Max Rep HSPU

Workout:

For time:
10 Alternating Turkish Get-Ups 25/35
20 Pull-Ups 
30 Kettlebell Swings  
40 Wall Balls 

500m Run 

40 Wall Balls 
30 Kettlebell Swings 
20 Pull-Ups
10 Alternating Turkish Get-Ups

Here are some goals for tomorrow- Focus on Turkish Get-Up TECHNIQUE. Take your time and do them properly. Here’s a video of how I like to teach them, I hope it helps! Aim to complete Pull-Ups in sets of at least 3-5 reps at a time. Swings may be completed with a heavier kettlebell. If you’re proficient with the movement, challenge yourself here. Wall Balls should be done in sets of 10 or more.

At-Home Version:

10 Alternating TGU / 20 Bent-Over Single-Arm DB Rows (10 per arm) / 30 DB Swings / 40 Single-Arm DB Thrusters (20 per arm, break up as desired) / Run / Back down the ladder!

28
Jun

Monday 6/29

Workout #1:

Every 90 seconds for 10 rounds:
Run 150m 

Aim to get ~:30 rest each interval. Shorten run distance if necessary.

Track average split time.

Workout #2:

For time:

21-15-9 Deadlift (155/105) 
Toes to Bar

Deadlift weight should be medium, not heavy. 

Toes to Bar ideally in sets of 3-5.

Prioritize proper deadlift technique for the workout… don’t lean back too far at the top and ensure that shoulders are above the hips when the bar touches the ground each rep.

At-Home Version:

20-16-12

Single-Arm DB/KB Deadlift per side / Alternating 1/2 V-Ups per side

Complete all reps of DL with one arm before switching arms.

26
Jun

Friday 6/26

Warm-Up:

10 reps of: Jumping Jacks, Neck Rolls, Arm Circles, Samson Stretch

8 reps of: Plank Kick Backs, Snatch Grip Deadlift, Push Press with 1 second pause, Air KB Swing

6 reps of: Burpees, High Hang Power Snatch, Dive Bombers, Russian KB Swing

4 reps of: Hollow to Arch Rolls, Power Snatch, Pike Push Ups, American KB Swing with 1 second pause

Rehearsal: 2-3 Reps of each-

HSPU or Modification (DB Z Press or Handstand Push-Up negatives)

Snatch at Workout Weight

Burpees

Sit Ups

KB Swings

Workout:

AMRAP 30 

3 Handstand Push-Up 

5 Snatch (Light, the goal is to hold the bar and cycle it unbroken for the entire workout)

7 Burpees 

9 Sit Ups

11 KB Swings

At-Home Version:

AMRAP 30

2 Single-Arm Z-Press per arm, 4 Alternating DB Snatch per arm, 6 Burpees, 8 Sit-Ups, 10 Single-Arm KB Swings (5 per arm)

25
Jun

Thursday 6/25

Warm-Up:

2 Rounds of- 10 Arm Circles/Stretches, 1 Inch Worm + Lunge Stretch on both sides, 3 Down to Up Dogs, 5 Scorpions per side on stomach, 3 Plank Kickbacks, 1 Burpee with High Jump

With a light Kettlebell perform 2 Rounds of- 10 Single-Arm Suitcase Deadlifts / 8 Single-Arm KB Swings / 6 Front Rack KB Front Squats / 4 Single-Arm KB Push Press + Pause / 2 Single-Arm KB Thrusters – Switch arms, and repeat. Then, complete both arms again!

Pull-Up Warm-Up (scap pull-ups, kips, etc)

Clean, Jerk, Thruster Warm-Up

Workouts:

AMRAP 12 #1

10 Pull Ups / Ring Rows – aim for sets of 3-5

10 Thrusters (75/45) – aim to go unbroken most rounds

Rest 5 

AMRAP 12 #2 

Row 10/7 Calories

10 Clean and Jerks (75/45) – aim to cycle most reps each round

At-Home Version:

AMRAP #1- 5 Single-Arm DB Bent-Over Rows per arm / 5 Single-Arm DB Thruster per arm

AMRAP #2- 15 PVC/Broomstick Sumo Deadlift High Pulls / 5 Single-Arm DB Clean and Jerks per arm

24
Jun

Wednesday 6/24

Warm-Up:

Run 150 slow
2 minutes Squat Stretching (start slow, move faster as you go)
:30 jump rope singles

Run 150 medium
2 minutes Shoulder Stretching (start slow, move faster as you go)
:30 faster singles or slow doubles

Run 150 fast
2 minutes pull-up/ring row warm-up (scap pull-ups, kips, slow negatives, etc)
:30 Max-Effort double-unders or FAST singles (UB)

Workout #1:

5 rounds of:
AMRAP 2
1 Round of Cindy (Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
Max-Effort Reps of a movement in remaining time.

Rest 1 between each round

Rd 1- Wall Ball

Rd 2- Sit-Ups

Rd 3- Lateral Hop over KB (over + back = 1)

Rd 4- KB swing

Rd 5- Medicine Ball Clean

Track total reps of “Max-Effort” movements over all 5 rounds

At-Home Version:

5 rounds of:
AMRAP 2
1 Round of Cindy (Cindy = 3 Single-Arm Bent-Over DB Rows per side, 10 Push-Ups, 15 Air Squats)
Max-Effort Reps of a movement in remaining time.

Rest 1 between each round

Rd 1- Single-Arm DB Thruster / Rd 2- Sit-Ups /Rd 3- Lateral Hop over DB/KB (over + back = 1) / Rd 4- Single-Arm DB/KB swing / Rd 5- Single-Arm DB Squat Clean

Workout #2:

For time:
50-40-30-20-10
Double-Unders (Double number of reps of Single-Unders if proficient with jumps)
Run 150

This should be a fast workout!