Weekly Programming: 11/27 – 12/03

Monday, Nov 27, 2017

L200

A.
Snatch: 1RM

B.
EMOTM 12:00:
– 3 Snatches
– 6 Bar Facing Burpees

L100

A.
Power Snatch: 5 X 3

B.
EMOTM 12:00:
– 5 Burpees
– 10 Russian Kettelbell Swings

 


Tuesday, Nov 28, 2017

L200

A.
Ring Muscle-Up Skill Work

B.
3 Rounds for Time:
– 800m Run
– 20 Pull-Ups
– 10 Handstand Push-Ups

L100

A.
Kipping Pull-Up Skill Work

B.
12 Rounds of 1:00:
– Station 1 – 1:00 Cal Row
– Station 2 – 1:00 Strict Pull-Ups
– Station 3 – 1:00 DB Push Press

 


Wednesday, Nov 29, 2017

L200

A.
Back Squat: 5 X 5

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 5 Power Cleans (155/105)
– 5 Thrusters (155/105)
– 10 Box Jump Overs (24/20)

* Partners start together at different stations; Partners rotate stations once everyone has completed the station
* Time Cap 20 mins

L100

A.
3 Rounds:
– 10 DB Goblet Squats
– 8 L/R 1-Arm DB Strict Press
– Rest: 1:00

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 15 Kettlebell Swings
– 10 Goblet Squats

*P1 works; P2 rests; Partners alt. rounds

 


Thursday, Nov 30, 2017

L200

A.
Bench Press: 1RM

B.
3 Rounds for Time:
– 10 OHS (115/75)
– 15 Ring Dips

L100

A.
4 x 10 Supine Ring Rows

B.
3 Rounds for Time:
– 250m Row
– 25/20 Push-Ups

 


Friday, Dec 01, 2017

L200

A.
4 Rounds:
– 3 Weighted Pull-Ups
– Rest: 1:00
– 6 Pistols – L/R
– Rest: 1:00

B.
AMRAP 5:00:
– 10 Toes-to-Bar
– 10 Wall Balls (20/14)

Rest: 3:00

AMRAP 5:00:
– 10 V-Ups
– 20 Mountain Climbers

L100

A.
4 x 10 Box Step-Ups

B.
AMRAP 5:00:
– 10 Strict Hanging Knee Raises
– 10 Wall Ball Shots (20/14)

Rest: 3:00

AMRAP 5:00:
– 10 V-Ups
– 20 Mountain Climbers

 


Saturday, Dec 02, 2017

L100 and L200

A.
PARTNER WORKOUT

AMRAP 30:00
– 400m Run
– 5 Pull-Ups
– 10 Thrusters (75/55)
– 15 Russian KB Swings (55/35)

P1 runs; P2 works on the triplet; Partners alt. on the runner

 


Sunday, Dec 03, 2017

L100 and L200

A.
For Time:
– 20 Back Squats (225/155)
– 20 Lunge Double Butt-Kick Jumps
– 20 Deadlifts (225/155)
– 20 Lunge Double Butt-Kick Jumps
– 20 Athletic Burpees

 


Weekly Programming: 11/13 – 11/19

Monday, Nov 13, 2017

L100 and L200

A.
WADE

5 Rounds for Time:
– 11 1-Arm DB Snatches (50/35)
– 12 1-Arm DB Thrusters (50/35)
– 11 Weighted Pull-Ups w/ DB

Don’t just workout, donate for a great cause! Go here for details.

 


Tuesday, Nov 14, 2017

L200

A.
Clean: 1RM

B.
3 Rounds (5:00) for Times:
– 30/20 Cal Row
– 9 Power Cleans (185/135)

L100

A.
3 x 8 Front Squats

B.
3 Rounds (5:00):
– 200m Run
– 30 Kettlebell Swings
Rest remainder of 5 mins.

 


Wednesday, Nov 15, 2017

L200

A.
Kipping Toes-to-Bar skill work

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 500m Row
– 15 Burpee Box Jump-Overs (24/20)
– 10 Overhead Squats (115/75)

*Partners start on different stations; Partners may only rotate to the next station once everyone has completed their station.

L100

A.
Rowing skill work – positions and pacing

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 500m Row
– 20 KB Walking Lunges
– 10 Burpees

*Partners start on different stations; Partners may only rotate to the next station once everyone has completed their station.

 


Thursday, Nov 16, 2017

L200

A.
Deadlift: 3RM

B.
Five rounds for time of:
– 10 Deadlifts (225/155)
– 12 T2B
– 200-Meter Run

L100

A.
3 x 8 Deadlifts

B.
5 Rounds:
– 20 Kettlebell Swings
– 20 V-Ups
– 250m Row

 


Friday, Nov 17, 2017

L200

A.
1-Arm DB Strict Press: 4 X 8 – L/R

B.
AMRAP 10:00:
– 10 Push Presses (95/65)
– 10 Front Squats (95/65)
– 10 Burpees Over-the-Bar

L100

A.
3-3-3-3-3 DB Push Press – climbing

B.
AMRAP 10:00:
– 10 DB Push Presses
– 20 1-Arm DB Suitcase Walking Lunges
– 10 Burpees

 


Saturday, Nov 18, 2017

L100 and L200

A.
PARTNER WORKOUT

5 Rounds (3:00) Each:
– 500m Row
– AMRAP Wall Balls (20/14)
Rest: 3:00 between rounds

*P1 works; P2 rests; alt. rounds

 


Sunday, Nov 19, 2017

L100 and L200

A.
PARTNER WORKOUT

AMRAP 20:00:
– 20 Hang Power Snatches 95/65
– 20 Ring Push-Ups
– 20 Box Jumps 24/20″

*P1 works; P2 rests; partition reps as desired

 


Weekly Programming: 11/06 – 11/12

Monday, Nov 06, 2017

L200

A.
Clean: 1RM

B.
Diane
For Time:
21-15-9
– Deadlift (225/155)
– Handstand Push-Ups

L100

A.
3 x 8 Deadlifts

B.
For time:
– 40 Kettlebell Swings
– 20 Dumbbell Push Presses
– 30 Kettlebell Swings
– 15 Dumbbell Push Presses
– 20 Kettlebell Swings
– 10 Dumbbell Push Presses

 


Tuesday, Nov 07, 2017

L200

A.
5 Rounds:
– 5 DB/KB Floor Presses
– Rest: 2:00
– 5 Strict Chin-Ups
– Rest: 2:00

B.
4 (2:00) Rounds:
– 200m Run 2.0
– Max Rep Push-Ups
Rest: 2:00

L100

A.
5 x 5 Strict Chin-Ups

B.
4 (2:00) Rounds:
– 200m Run 2.0
– Max Rep Push-Ups
Rest: 2:00

 


Wednesday, Nov 08, 2017

L200

A.
3 Rounds for Max Reps:
1:00 – Wall Balls (20/14)
1:00 – Rest
1:00 – Power Cleans (135/95)
1:00 – Rest
1:00 – Box Jumps (24/20)
1:00 – Rest
1:00 – Burpees
1:00 – Rest

L100

A.
3 Rounds for Max Reps:
1:00 – Wall Balls
1:00 – Rest
1:00 – Kettlebell Swings
1:00 – Rest
1:00 – Box Step-Ups
1:00 – Rest
1:00 – Burpees
1:00 – Rest

 


Thursday, Nov 09, 2017

L200

A.
4 Rounds:
– 5 Back Squats
– Rest: 0:90
– 10 Single-Arm Dumbbell Row – L/R
– Rest: 0:90

B.
In 12 mins:
– 1K Row
AMRAP in remaining time:
– 10 Overhead Squats (115/75)
– 15 Pull-Ups

L100

A.
3 x 10 Back Squats

B.
In 12 mins:
– 800m Run
AMRAP in remaining time:
– 5 Strict Pull-Ups
– 10 Dumbbell Thrusters

 


Friday, Nov 10, 2017

L200

A.
Snatch: 5 X 1.1.1

*Rest 0:10 between singles
*Rest 2:00-3:00 between sets

Work up to ~85-90% of your 1RM

B.
PARTNER WORKOUT

5 Rounds Each:
– 20 Kettlebell Swings (70/55)
– 10 Ring Dips

L100

A.
3 x 8 Seated Dumbbell Presses

B.
PARTNER WORKOUT

5 Rounds Each:
– 15 1-Arm DB Snatches
– 10 Push-Ups

 


Saturday, Nov 11, 2017

L100 and L200

A.
*UPDATED* Veteran’s Day Hero Workout

“Three Wise Men” (Team of 3 Version)

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (RX = 20/14 lbs; Scaled – 14/8 lbs)

* All teammates work at the same time. Each teammate does one of the three 4-min AMRAPs, then everyone rotates during the 2-min rest break. At the end, each teammate will have done all three 4-min AMRAPs. Score is total rounds+reps for each part (3 scores total).

Find out more about the WOD here.

 


Sunday, Nov 12, 2017

L100 and L200

A.
Split Jerk 6 x 3

Stay in the 60-75% range, this is mostly speed and technique work.

B.
PARTNER WORKOUT

AMRAP 20:
– 2 Rope Climbs
– 30 Alt. Overhead Walking Lunges 45/25
– 50 Double Unders

*P1 works; P2 rests
*Partners alt movements

 


Weekly Programming: 10/30 – 11/06

Monday, Oct 30, 2017

L200

A.
Front Squat: 1RM

B.
For time:
– 20 Thrusters (115/75)
– 10 Pull-Ups
– 30 Front Squats (115/75)
– 20 Pull-Ups
– 40 Back Squats (115/75)
– 30 Pull-Ups

L100

A.
3 sets:
– 10 Back Squats
– 8 Strict Pull-Ups
Rest ~1 min b/t movements

B.
In 12 mins:
– Row 2K
– Max Air Squats in time remaining

 


Tuesday, Oct 31, 2017

L200

A.
Pistol Skill Work

B.
Tabata Mash-Up

8 Rounds (0:20 on / 0:10):
– Alt 1-Arm Dumbbell Snatches
– Push-Ups
– Box Jump-Overs
– Plank Hold

Complete 8 rounds of one exercise before moving on to the next.

L100

A.
Double Under Practice

B.
Tabata Mash-Up

8 Rounds (0:20 on / 0:10):
– Kettlebell Swings
– Push-Ups
– Double-Unders
– Plank Hold

Complete 8 rounds of one exercise before moving on to the next.

 


Wednesday, Nov 01, 2017

L200

A.
PARTNER WORKOUT

5 Rounds Each:
– 400 Meter Run
– 20 Wall Ball Shots (20/14)
– 10 Unbroken Deadlifts (225/155)

*Partners alt. rounds

L100

A.
PARTNER WORKOUT

5 Rounds Each:
– 400 Meter Run
– 15 KB Swings
– 10 KB Goblet Squats

*Partners alt. rounds

 


Thursday, Nov 02, 2017

L200

A.
Push Press: 5 X 5

B.
3 Rounds for Time:
– 10 Push Presses (135/95)
– 20 Toes to Bar
– 40 Double-Unders

L100

A.
4 sets of:
– Dumbbell Z-Press x 8
– Single-Leg Hip Bridge x 8 each leg
Rest ~2 min b/t sets

B.
3 Rounds for Time:
– 10 Dumbbell Push Presses
– 10 Burpee Box Jump-Overs

 


Friday, Nov 03, 2017

L200

A.
Snatch: 1RM

B.
For time:
– 40 Kettlebell Swings (70/55)
– 20 Front Rack KB Walking Lunges
– 30 Kettlebell Swings
– 15 Front Rack KB Walking Lunges
– 20 Kettlebell Swings
– 10 Front Rack KB Walking Lunges

L100

A.
3 x 8 1-Arm DB Rows – L/R

B.
2 Rounds for time:
– 40 Goblet Squats
– 20 DB Walking Lunges
– 10 Pull-Ups

 


Saturday, Nov 04, 2017

L100 and L200

A.
TEAM WORKOUT (3)

5 Rounds for MAX Reps:
1:00 – Wall Balls
1:00 – Box Jump-Overs
1:00 – Burpees
1:00 – Rest

*Teams get 1 Wall Ball and 1 Box. Team members rotate through the three work stations at 1:00 intervals; all members rest at the same time.

 


Sunday, Nov 05, 2017

L100 and L200

A.
PARTNER WORKOUT

4 Rounds Each:
– 20 Back Squats
– 2 Rope Climbs

*Partners alt. rounds

 


Weekly Programming: 10/23 – 10/29

Monday, Oct 23, 2017

L200

A.
Back Squat: 3, 2, 1, 3, 2, 1

Aim for the second waive of 3,2,1 to be 5-10lbs heavier than the first wave.

B.
AMRAP 10:00:
– 5 Dumbbell Man-Makers (50/35)
– 10 Pull-Ups
– 15 Box Jumps (24/20)

L100

A.
4 x 10 Back Squats

B.
5 Rounds for Cals/Reps:
– 0:30 Max Cal Row
– 0:30 Rest
– 0:30 Max Rep Burpees
– 0:30 Rest

 


Tuesday, Oct 24, 2017

L200

A.
E2MOTM 12:00
– 2 Snatch Pulls to Low Hang + 1 Snatch

*Ground to Low Hang (0:02 Pause); ground to Low Hang (0:02 Pause) + Snatch

B.
3 Rounds:
– 400 Meter Run
– 20 Kettlebell Swings (50/35)
– 20 Wall Ball Shots (20/14)
Rest: 2:00

L100

A.
4 x 5 Snatch-Grip Deadlifts

B.
4 Rounds:
– 400m Run
– 12 Push Presses

 


Wednesday, Oct 25, 2017

L200

A.
EMOM x 8:
– 3 Strict Handstand Push-Ups

B.
Tabata – 8 rounds of each movement, before moving on to the next:
– Hang Power Clean 95/65
– Seated DB Strict Press 35/20
– Russian Twists 45/25

Score is 3 numbers: total cleans, total presses, total twists

L100

A.
AMRAP 8:00:
– 5 Dumbbell Burpees
– 10 Dumbbell Walking Lunges

B.
3 Rounds for Quality:
– 15 Russian Kettlebell Swings
– 20 Russian Twists
Rest ~1 min b/t rounds

 


Thursday, Oct 26, 2017

L200

A.
5 Rounds:
– 5 Deadlifts
– Max Rep Tempo Ring Dips @ 2111
Rest: 2:00

B.
For time:
– 30 Burpees
– Run 800 Meters
– Row 1000 Meters

L100

A.
3 x 20 Alt. Box Step-Ups

B.
For Time:
– 20 Burpees
– 800m Run
– 30 Wallballs

 


Friday, Oct 27, 2017

L200

A.
3 Rounds:
– 20 Dumbbell Walking Lunges
– Rest: 1:00
– Max Reps Strict Pull-Ups
– Rest: 1:00

B.
6 Rounds for Max Reps:
– 0:30 Thrusters (95/65)
– Rest: 0:30
– 0:30 Box Jump-Overs (24/20)
– Rest: 0:30

L100

A.
3 x 10 Strict Chin-Ups

B.
6 Rounds of 2:00:
– 15/10 Cal Row
– 10 Dumbbell Thrusters

 


Saturday, Oct 28, 2017

L100 & L200

A.
PARTNER WORKOUT

AMRAP 20:00:
– 400m Run
– 40 Alt. DB Snatches 50/35
– 150 Double-Unders

*P1 works, P2 rests; Partition reps as desired; Partners run together

 


Sunday, Oct 29, 2017

L100 & L200

A.
PARTNER WORKOUT

AMRAP 10:
– 10 Unbroken Back Squats
– 10 Lunge Double-Butt Kick Jumps

Rest 5 mins

AMRAP 10:
– 10 Knees to Elbows
– 10 Push-Ups

Weekly Programming: 10/16 – 10/22

Monday, Oct 16th, 2017

L200

A.
3 sets:
– 5 Deadlifts followed immediately by 15 Russian KB Swings
– Rest: 3:00

B.
3 Rounds for Times:
– 500m Row
– 5 Thrusters (155/105 lbs)
– 10 Burpees Over-the-Bar
– Rest: 3:00

L100

4 x 8 Deadlifts

B.
3 Rounds for Time:
– 400m Run
– 10 Dumbbell Thrusters
– 10 Burpees

 


Tuesday, Oct 17th, 2017

L200

A.
Strict Press: 5, 5, 5, 5, 5 (climbing)

B.
AMRAP 8:00:
– 30 Double-Unders
– 20 Wall Balls (20/14)
– 10 Push-Ups

L100

A.
4 Rounds:
– 10 Dumbbell Strict Press
– 0:45 Side Pillar – L/R
Rest 1 min b/t movements

B.
AMRAP 8:00:
– 250m Row
– 20 Dumbbell Walking Lunges
– 10 Push-Ups

 


Wednesday, Oct 18th, 2017

L200

A.
Hang Clean: 5 X 3

B.
AMRAP 12:00:
– 15 Kettlebell Swings (70/55)
– 15 Kettlebell Goblet Squats
– 20 Russian Twists (45/25)

L100

A.
4 x 7 Strict Pull-Ups

B.
AMRAP 9:00:
– 10 Alt. 1-Arm Dumbbell Snatches
– 10 Wall Balls (20/14)
– 5 1-Arm Dumbbell Push Presses – L/R

 


Thursday, Oct 19th, 2017

L200

A.
Front Squat: 5, 5, 5, 5

B.
For time:
– 25 Pull-Ups
– 25 Box Jumps (24/20)
– 10 Snatch (135/95)
– 25 Box Jumps (24/20)
– 25 Pull-Ups

L100

A.
3 Sets:
– 8 Front Squats
– 8 1-Arm Dumbbell Rows – L/R
Rest 1 min b/t movements

B.
5 Rounds for Time:
– 10 Goblet Squats (HEAVY)
– 10 Lunge Double Butt-Kick Jumps

 


Friday, Oct 20th, 2017

L200

A.
Push Press: 1RM

B.
3 Rounds for Time:
– 200m Run
– 12 Hang Power Cleans (135/95)
– 9 Push Presses

L100

A.
4 x 8 Push Press

B.
4 Rounds:
– 250m Row
– 10 Dumbbell Thrusters
– 20 Russian Twists (45/25)

 


Saturday, Oct 21st, 2017

L100 & L200

A.
PARTNER WORKOUT

AMRAP 30:00:
– 400 Meter Run
– 30 Box Jumps or Step-Ups
– 30 Wall Ball Shots

P1 works; P2 rests. Partners alternate TASKS. (P1 completes 400m run then P2 completes 30 Box Jumps then P1 completes 30 wall balls, etc)

 


Sunday, Oct 22nd, 2017

L100 & L200

A.
PARTNER WORKOUT

5 Rounds for Time:
– MAX Rep Back Squat (225/155)
– 7 Dumbbell Burpee Box-Overs (35/20 & 24/20)

Partners alt rounds. 5 rounds each.

Weekly Programming: 10/9 – 10/15

Monday, Oct 9, 2017

L100 & 200 Combined Classes for Columbus Day Holiday

A.
Push Press 5 x 5 (across). Rest ~2-3 mins b/t sets.

B.
5 Rounds for MAX Calories & Reps:
– 0:30 Max Cals Rowing
– Rest: 0:30
– 1:00 Max Reps Burpees
– Rest: 2:00
Score is total number of cals + reps. Keeping count of round in your head might get tricky, so we recommend that you keep a running counter from start to finish.

 


Tuesday, Oct 10, 2017

L200

A.
3 sets:
– 6 Bulgarian Split Squats (L/R)
– Max Reps Strict Ring Dips
Rest ~90s b/t movements.

B.
4 Rounds for Time:
– 5 Front Squats (165/115) – From the floor
– 10 Pull-Ups
– 15 Cal Row

L100

A.
3 Rounds:
– 8 DB Walking Lunges – L/R
– 0:45 Side Plank – L/R

B.
4 Rounds for Time:
– 5 Strict Pull-Ups
– 10 Dumbbell Thrusters
– 100m Sprint

 


Wednesday, Oct 11, 2017

L200

A.
4 x 6 1-Arm Dumbbell Strict Press – L/R

B.
3 Rounds:
– 10 Power Cleans (135/95)
– 20 Push-Ups
– 40 Double-Unders

L100

A.
Chin-Ups 4 x 7

B.
AMRAP 8:00:
– 5 Renegade Rows
– 10 Single-Arm Dumbbell Snatches
– 15 V-Ups

 


Thursday, Oct 12, 2017

L200

A.
Kipping Pull-Up Skill Work

B.
Every 10:00 for 20:00 (2 Rounds):
– 800m Run
– 20 Pull-Ups
– 20 Push Presses (135/95)

L100

A.
Kipping Pull-Up Skill Work

B.
Every 10:00 for 20:00 (2 Rounds):
– Row 1K
– 25 DB Push Presses
– 20 Strict Pull-Ups

 


Friday, Oct 13, 2017

L200

A.
Back Squat 3-3-3-3-3 (climbing). Rest ~2-3 mins b/t sets.

B.
5 Rounds:
– 15 Wall Balls (20/14)
– 10 Toes-to-Bar
– 5 Burpee Box Jump Overs (24/20)

L100

A.
Back Squat 3 x 10 (across)

B.
4 Rounds:
– 15 Wall Balls
– 10 Knees-to-Elbows
– 10 Burpees to target

 


Saturday, Oct 14th, 2017

L100 & L200

A.
AMRAP 22:
– Row 500m
– 2 Laps DB Walking Lunges
– Run 400m

Follow immediately by: Power Clean 1RM in 8 mins.

 


Sunday, Oct 15th, 2017

L100 & L200

A.
Partner Workout
For Time:
400m Run
21-15-9
– Bench Press (225/155)
– Pull-Ups
400m Run

*Partners run together; both partners must complete BP and Pull-Ups prior to moving on to the next set.

Weekly Programming: 10/2 – 10/8

*** SCHEDULING REMINDER – CFSA is closed this weekend (Oct 7th/8th) for a USA Weightlifting Level 1 Seminar. We apologize for the inconvenience.

In addition, Monday Oct 9th is Columbus Day and will follow a federal holiday schedule. Classes on Monday 10/9 will be as follows: 6:00 AM (All Levels), 5:30 PM (All Levels), 6:30 PM (All Levels).

Monday, Oct 2, 2017

L200

A.
4 sets:
– 5 Strict Press
– 10 Toes-to-Bar
Rest 90s b/t movements

B.
“Fran”
21-15-9
– Thrusters (95/65)
– Pull-Ups

L100

A.
4 x 8 1-Arm Dumbbell Strict Press

B.
For Time:
– 1K Row


Tuesday, Oct 3, 2017

L200

A.
Back Squats: 4 x 5 (across)

B.
AMRAP 8:00
– 10 Burpee Box Jump-Overs (24/20)
– 10 Alt. 1-Arm DB Snatches (50/35)

L100

A.
3 sets:
– 10 Back Squats
– 10 Ring Rows
Rest 2 mins b/t sets

B.
Partner Workout
AMRAP 10:00
– 10 Burpees to a Target
– 10 Kettlebell Swings

 


Wednesday, Oct 4, 2017

L200

A.
Double Under Skill Work

B.
4 Rounds for MAX Reps:

In 3 minutes:
– 500m Row
– Max Double-Unders in remaining time

Rest: 2:00 between rounds

L100

A.
Double Under Skill Work

B.
AMRAP 12:
– Run 200m
– 30 Double Unders
– 15 Wallballs

 


Thursday, Oct 5, 2017

L200

A.
Take 15 mins to set a Clean & Jerk max for day

B.
“The Chief”
Five 3:00 Rounds:
AMRAP:
– 3 Power Cleans (135/95)
– 6 Push-Ups
– 9 Squats
Rest: 1:00 between rounds
Pick-up each set right where you left off.

L100

A.
3 sets:
– 8 Dumbbell Romanian Deadlifts
– 10 Supine Leg Raises
Rest 2 mins b/t sets

B.
Four 3:00 Rounds:
AMRAP:
– 6 Push-Ups
– 9 Squats
– 12 Kettelbell Swings
Rest: 1:00 between rounds
Pick-up each set right where you left off.

 


Friday, Oct 6, 2017

L200

A.
4 sets:
– 5 Deadlifts
– 5 Strict Handstand Push-Ups
Rest: 2:00 b/t movements

B.
AMRAP 5:00:
– 10 Push Press (115/75)
– 15 Kettlebell Swings (55/35)

Rest 2:00

AMRAP 5:00:
– 10 Toes-to-Bar
– 10 Box Jumps (24/20)

L100

A.
3 sets:
– 8 Seated Dumbbell Press
– 0:45 Plank
Rest ~45s b/t movements

B.
5:00 AMRAP:
– 10 Dumbbell Push Press
– 15 Kettlebell Deadlifts

Rest: 2:00

AMRAP 5:00:
– 5 Strict Pull-Ups
– 10 Kettlebell Walking Lunges

 


Saturday, Oct 7, 2017

L100 & L200

GYM CLOSED FOR USAW LEVEL 1 SEMINAR

 


Sunday, Oct 8, 2017

L100 & L200

GYM CLOSED FOR USAW LEVEL 1 SEMINAR

Weekly Programming: 9/25 – 10/1

Monday, Sep 25, 2017

L200

A.
3 sets:
– 8 Back Squats
– 10 1-Arm Dumbbell Rows – L/R

B.
3 x AMRAP 3 mins:
– 5 Strict Presses 135/95
– 10 Alternating Pistols
– 15 Pull-Ups

Rest 1:00 between AMRAPs; pick up where you left off to start the next set. Score total number of rounds/reps completed.

L100

A.
3 sets:
– 10 Goblet Squats
– 0:45 Plank Hold

B.
3 x AMRAP 3 mins:
– 5 Strict Pull-Ups
– 10 Push-Ups
– 15 Air Squats

Rest 1:00 between AMRAPs; pick up where you left off to start the next set. Score total number of rounds/reps completed.


Tuesday, Sep 26, 2017

L200

A.
EMOM x 10:
– 1 Hang Snatch
Add weight each minute.

Note: A “Snatch” denotes a “Squat Snatch” unless the word “Power” is specified. Hence, “Hang Snatch” = “Hang Squat Snatch”.

B.
EMOM x 10:
– 5 Burpee Box Jump-Overs (24″/20″)
– 5 Toes to Bar

L100

A.
4 sets:
– 8 Romanian Deadlift
– 10 Box Step-Ups – L/R
Rest about 0:45s between movements

B.
AMRAP 10:00:
– 5 Burpees to a Target
– 10 V-Ups

 


Wednesday, Sep 27, 2017

L200

A.
Push Press: 3,2,2,1,1,1

B.
3 Rounds for Time:
– 10 Deadlifts (275/185)
– 15 Ring Dips
– 30 Double-Unders

L100

A.
4 sets:
– 8 Dumbbell Push Press
– 20 Dumbbell Walking Lunges
Rest about 0:45s between movements

B.
Partner Workout

AMRAP 12:00:
– Row 250 Meters
– 25 Kettlebell Swings

*Partners alt rounds.

 


Thursday, Sep 28, 2017

L200

A.
3 sets:
– 16 Barbell Walking Lunges (8 L/R)
– 5 Weighted Pull-Ups

B.
3 Rounds for Time:
– 10 Thrusters (135/95 lbs)
– 15 Pull-Ups
– 200 Meter Run

L100

A.
3 Rounds:
– 7 Strict Chin-Ups
– 0:45 Hollow Rock/Hold
Rest about 0:45s between movements

B.
5 Rounds for Time:
– 200 Meter Run
– 7 Dumbbell Man-Makers

 


Friday, Sep 29, 2017

L200

A.
4 sets:
– 7 Back Squats (AHAP)
– 10 Lunge Double Butt-Kick Jumps
Rest: 2:00 b/t sets

B.
For time:
– 100 Dumbbell Box Step-Ups

L100

A.
4 sets:
– 10 Front Squats
– 10 Lunge Double Butt-Kick Jumps
Rest: 2:00 b/t sets

B.
3 Rounds:
– 7 1-Arm Kettlebell Swings – L
– 7 Kettlebell Goblet Squats
– 7 1-Arm Kettlebell Swings – R
– Rest: 0:30

 


Saturday, Sep 30, 2017

L100 & L200

A.
Partner Workout

6 x AMRAP 5mins:

– 500m Row
– AMRAP in remaining time: 10 Kettlebell Swings (53/36 lbs) + 10 Push-Ups

*Partners alt AMRAPs, 3 rounds each.

 


Sunday, Oct 1, 2017

L100 & L200

A.
Partner Workout

3 Rounds for Reps:
– 1:00 Wall Balls (20/14 lbs)
– 1:00 Power Cleans (95/65 lbs)
– 1:00 Box Jump-Overs (24/20 lbs)
– 1:00 Push Press (95/65 lbs)
– 1:00 Max Cals Erg
– Rest: 1:00

*3 rounds each. Partners alt rounds.

Weekly Programming: 9/11 – 9/17

Monday, Sep 11, 2017

L200

A. 9/11 Memorial Day WOD
AMRAP 16:
– Row 2001m
– In remaining time, perform as many rounds as possible of:
– 9 Bar Facing Burpees
– 11 Thrusters 115/75

L100

A. 9/11 Memorial Day WOD
AMRAP 16:
– Row 2001m
– In remaining time, perform as many rounds as possible of:
– 9 Burpees
– 11 DB Thrusters 25/15


Tuesday, Sep 12, 2017

L200

A.
Snatch: 5 X 3 @ 60-70% (not Touch-n-Go, this is technique work, reps should feel fast)

B.
AMRAP 10:00
– 5 HSPUs
– 10 Pull-Ups
– 15 KB Swings 53/36

L100

A.
3 Rounds:
– 8 Good Mornings
– Rest: 0:45
– 5 DB Windmills L/R
– Rest: 0:45
– 0:45 Plank Hold
– Rest: 0:45

B.
AMRAP 8:00
– 5 Wall Walks
– 5 Strict Pull-Ups
– 10 Alt. 1-Arm DB Snatches

 


Wednesday, Sep 13, 2017

L200

A.
Jump Rope Skill Work

B.
4 Rounds for Times:
– 400m Run
– 15 Box Jump-Overs (24/20)
– 20 Alt. 1-Arm DB Snatches (50/35)
– 75 Double Unders

L100

A.
Jump Rope Skill Work

B.
4 Rounds for Times:
– 400m Run
– 15 Burpees
– 20 KB Walking Lunges
– 35 Double Unders

 


Thursday, Sep 14, 2017

L200

A.
Strict Press: 5 X 3
Rest: 2:00 btwn sets

B.
7 Rounds:
– 7 Push Press (115/75)
– 7 Toes-to-Bar

L100

A.
4 Rounds:
– 8 1-Arm DB Strict Press
– Rest: 0:45
– 20 KB Swings
– Rest: 0:45
– 0:45 Side Pillar L/R
– Rest: 0:45

B.
Partner Workout
6 Rounds:
– 7 DB Push Press
– 7 Knees-to-Elbows
*6 Rounds each
*Partners alt. rounds

 


Friday, Sep 15, 2017

L200

A.
Alt. EMOM x 10:
– Odd Min: 5 Power Cleans (135/95)
– Even Min: 10 Handstand Push Ups

B.
4 Rounds:
– 20 DB Walking Lunges
– Rest: 1:30
– Max Ring Push-Ups
– Rest: 1:30

L100

A.
Alt. EMOM x 10:
– Odd: 8 1-Arm DB Thrusters
– Even: 10 Push-Ups

B.
4 Rounds:
– 20 KB Walking Lunges
– Rest: 0:45
– 10 1-Arm KB Row L/R
– Rest: 0:45
– 0:45 Plank Hold
– Rest: 0:45

 


Saturday, Sep 16, 2017

L100 & L200

A.
Partner Workout
For Time:
– 1000m Row
– 200m Run
– 60 Russian KB Swings (70/55)
– 60 Wall Balls (20/14)
– 200m Run
– 40 Push-Ups
– 40 Pull-Ups
– 40 Burpees
– 200m Run

*P1 works; P2 rests
*Partition reps as desired
*Partners run together

 


Sunday, Sep 17, 2017

L100 & L200

A.
Partner Workout
5 Rounds for Time:
– 6 Rope Climbs
– 10 Clapping Push-Ups
– 30 Back Squats 155/105

* P1 works / P2 rests
* Split work as needed.