• PARTNER WOD

    A) Partner WOD:

    AMRAP 30 with a partner:

    100 Wallballs (20/14)
    80 Abmat Sit-ups
    60 Burpees
    40 Alt. KB Snatch (Rx = 53/35, S = 35/26, 26/18)
    20 Goblet Squats

    *After each completed round each athlete completes 2 Rope Climbs (S = 10 Pull-ups per Rope Climb any style, 10 Ring Rows per Rope climb)

    - Athletes can split work however they see fit

    B) Extra Credit:

    "Arms & Abs Finisher"

    As fast as possible:

    50 Reverse Barbell Curls
    50 Barbell Curls
    50 Hollow Rocks

    *Use an empty bar




  • "ABBATE"

    A) WOD Prep:

    5 Deadlifts
    5 Front Squats
    5 Muscle Cleans
    5 Push Press
    Rest 30s
    3 Power Clean
    3 Jerk
    Rest 30s + repeat w. light weight on bar
    Then perform 1 Power Clean & 1 Jerk working up to metcon weight. 

    B) Hero WOD:

    "Abbate"

    For time: (40:00 Cap)

    Run 1 Mile (2,000m Row or 8:00 on Assault Bike)

    21 Clean & Jerks* (Rx = 155/105, S = 135/95, 115/75, 95/65)

    Run 800 Meters (1,000m Row or 4:00 on Assault Bike)

    21 Clean & Jerks

    Run 1 Mile

    *Alternate Option = Sub 30 Deadlifts & 20 Squat Thrusts for each round of Clean & Jerks


  • THANKSGIVING DAY PARTNER WOD!

    A) Partner WOD:

    With one athlete working at a time, complete in any order:

    AMRAP 10:

    40 American KBS (53/35)
    30 Goblet squats 
    20 Burpees to Plate
    10 Pull-ups 

    Rest 3:00

    AMRAP 10: 

    40 OH Lunges (45/25)
    30 Hand release Push-ups
    20 Deadlifts (135/95)
    100 Double Unders 

    Rest 3:00

    AMRAP 10:

    30 Calorie row
    20 Thrusters (135/95)
    10 Toes to Bar


  • CLOSE GRIP FLOOR PRESS

    A) Strength:

    1a) Close Grip Floor Press
    - Take 5-6 sets and build to a 3RM. Rest 2:00 between heavier sets.
    - Beginners (5 x 5), using one moderate weight for all 5 "work-sets"
    1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

    B) WOD:

    Each for time: (20:00 Cap)

    3 RFT:
    20 American KBS (Rx = 53/35, S = 35/26)
    20 Burpees


    Rest 5:00


    3 RFT:
    20 Sumo Deadlift High Pulls (Rx = 53/35, S = 35/26)
    20 Box Jumps w. Step Down (24/20)

    C) Extra Credit:

    1a) DB Pull-overs (3 x 10). Rest 30s.
    1b) Bent-over Rear Delt Raises (3 x 15-20). Rest 30s.
    2) Elbow Plank: Accumulate 2:00. Use weight if needed. 





  • AMRAP 8 X 3

    A) WOD Prep:

    Row 300 Meters then,
    20 Air Squats
    20 Scorpions
    20 Push-ups
    50 Banded Pull-aparts
    20 Push-ups
    20 Scorpions
    20 Air Squats

    B) WOD:

    AMRAP 8 x 3:

    In an 8:00 Window:

    Row 500 meters

    - Then -

    AMRAP of:

    10 Pull-ups (S = Band Assisted, Ring Rows)
    15 Push-ups (S = Box Push-ups)
    20 Air Squats

    Rx+ = C2B Pull-ups

    *Rest 1:00 after each 8:00 interval 

    *Score = total rounds

    C) Extra Credit:

    Accumulate:

    2:00 of Glute Marching
    100 Double Leg Banded Leg Curls
    100 meters each of Single Arm Farmer Carry (AHAP)




  • (SQUAT) CLEAN

    A) Strength: 

    (Squat) Clean Set: 20 mins to find a heavy 1.1

    - Take 8-10 total sets including warm-up sets. Rest 2:00 between heavier sets.
    - The "." means you rest 10s between singles.
    - Adv: Build to 85-90% of 1RM.
    - Beginners: Spend the 20:00 working technique or sub Front Squat from a rack performing sets of 5. 

    B) WOD:

    "Southie"

    For time: (10:00 Cap)

    45 Deadlifts (Rx = 155/105, S = 135/95, 115/75, 95/65)
    30 Hang Power Cleans
    15 (Squat) Cleans 

    - OR -

    AMRAP 8:

    8 Deadlifts (135/95)
    8 Goblet Squats (53/35)
    8 Squat Thrusts

    C) Extra Credit: 

    1a) Single Leg RDL (3 x 6-8 ea). Rest 30s.
    1b) Deadbug + Reverse Crunch (3 x 10). Rest 30s.



  • OPEN GYM

    Use the open gym to work on any strength or skill you would like to improve upon or hit a WOD you may have missed from the past week.

  • PARTNER WOD

    A) WOD:

    On a running clock with a partner:

    0:00-10:00:

    20 Sumo Deadlift High Pulls (Rx = 53/35, S = 25/26)
    20 Wall Ball Shots (20/14)
    200 Meter Run


    12:00-22:00:

    20 Toes to Bar
    20 Medball Cleans (20/14)
    200 Meter Run

    24:00-34:00:

    20 Burpees
    20 Air Squats
    200 Meter Run

    - Work may be split any way between partners

    * Score today = total amount of rounds completed + reps

    B) Extra Credit:

    "Arms + Abs Finisher"

    As fast as possible:

    50 Reverse Barbell Curls
    50 Barbell Curls
    50 Hollow Rocks

    *Use an empty bar



  • SPEED BACK SQUATS

    A) Strength:

    1) Speed Back Squats @ 75% (6 x 4), every 90s.

    2) Warm-up Bear Complex (Cluster+ Back Squat Thruster)

    B) WOD:

    "Bear Grylls"

    In 7:00:

    400 Meter Run

    Remaining time: Max Bear Complex (Rx = 135/95, 115/75, 95/65, 75/55)

    *Score = total reps.

    Bear Complex Alternative: DB Man Makers

    C) Extra Credit

    3 Options:

    1) Reverse Hyper (3 x 20-25). Rest 90s.
    2) Banded Pull-throughs: Accumulate 100 Reps.
    3) Sledpull Powerwalk: Accumulate 300 meters backwards.

  • EMOM 36

    A) WOD:

    EMOM 36:

    Minute 1: Heavy Sledpush x 100 ft (3 trips on turf)

    Minute 2: 40 Double Unders (S = 40 DU attempts, 40s Singles)

    Minute 3: Heavy Farmer Carry x 4 trips on lifting platforms

    Minutes 4: 20 Wall Ball Shots (20/14)

    Minutes 5: 20 Walking Lunges (Bodyweight)

    Minute 6: 10/8 Calorie Row

    B) Extra Credit:

    Accumulate:

    100 Banded Pushdowns
    100 Banded Pull-aparts
    100 Banded Leg Curls each 

  • BARBELL ROWS/BANDED PUSHDOWN SUPERSET

    A) Strength:

    1a) Barbell Rows: Accumulate 60 Reps (AHAP). Rest 90s.
    - Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip.
    1b) Perform 10 Slow and Controlled Banded Pushdowns between sets.

    2) Warm-up Pull-ups for Metcon

    B) WOD:

    4 Rounds, each for time: (20:00 Cap)

    (18/15) Calorie Row
    15 Box Jumps w. step down (24/20)
    12 Push Press (Rx = 135/95, S = 115/75, 95/65, 65/35)
    9 Pull-ups (S = Band Assisted, Ring Rows)
    Rest 60s.
    *Score = slowest split

    C) Extra Credit: 

    1a) DB Pull-overs (3 x 10). Rest 30s.
    1b) Bent-over Rear Delt Raises (3 x 15-20). Rest 30s.

    2) Elbow Plank: Accumulate 2:00. Use weight if needed. 

  • "600"

    A) WOD Prep:

    20 Walking Lunges
    40 Single Unders
    20 Abmat Sit-ups
    40 Single Unders
    20 KBS (Metcon weight)
    40 Double Unders or Attempts

    - Then -

    2 Rounds:

    1a) High to Low Plank x 10 passes
    1b) Shoulder Taps x 20 (alternating)
    1c) Banded Lat Stretch x 20s each

    B) WOD:

    "600"

    For time: (20:00 Cap)

    100 Double Unders (S = DU attempts, Singles)
    100 Walking Lunges
    100 Abmat Sit-ups
    100 American KBS (Rx = 53/35, S = 35/26)
    100 Shoulder Taps
    100 Double Unders

    Alternate Scaling: 50-75 reps per movement & Russian Swings

    B) Extra Credit:

    Accumulate:
    2:00 of Glute Marching
    100 Double Leg Banded Leg Curls
    100 meters each of Single Arm Farmer Carry (AHAP)




  • FRONT BOX SQUAT

    A) Strength:

    1) Front Box Squat

    - 6-8 sets to find 2RM. Rest 2:00 between heavier sets.

    - Beginner: Work up to a challenging set of 5.

    2) Power Clean + (Squat) Clean: Work above metcon weight in 3-4 sets. Rest 60s. 

    B) WOD #1:

    "Times 3"

    AMRAP 5:
    3 (Squat) Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
    6 Burpees over Bar


    Rest 2:00

    AMRAP 5:
    3 Power Cleans
    6 Burpees over Bar

    Rest 2:00

    AMRAP 5:
    3 Power Cleans
    3 (Squat) Cleans
    6 Burpees over Bar

    - OR - 

    WOD #2:

    AMRAP 5:
    10 Goblet Squats (53/35)
    6 Burpees


    Rest 2:00

    AMRAP 5:
    10 Deadlifts (Rx = 135/95, S = 115/75, 95/65, 75/55)
    6 Burpees

    Rest 2:00

    AMRAP 5:
    10 Goblet Squats
    10 Deadlifts
    6 Burpees

    C) Extra Credit: 

    1a) Double KB (suitcase style) Bulgarian Split Squats (3 x 6-8 ea). Rest 30s.
    1b) Deadbug + Reverse Crunch (3 x 10). Rest 30s.




  • PARTNER WOD

    AMRAP 30: (teams of 2)

    100 double unders (only one partner works)

    80 OH lunges (45/25), partner holds plank

    60 American KB swings (53/35), partner holds wall sit

    40 Goblet Squats, partner holds a handstand

    20 Burpee Pull-ups, partner holds hollow body position

    *Work can only be done when one partner is holding the accompanying position. 


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