WODs

June 20, 2020 Saturday

FT: Run, Snatches and Run

* Home WOD sub 60 alt DB Snatches


June 19, 2020 Friday

AMRAP 16 mins: Deadlifts, Power Cleans, Box Jumps and Run


June 18, 2020 Thursday

5 RFT: Rows and Wall Balls

* At home complete Run 400m and 25 slam ball and rest


June 17, 2020 Wednesday

21-18-15-12-9: Run, Sumo Deadlift High-pulls and Push Press

* Sub a KB for both movements. If you have only a DB do DB Alt Snatch and DB PP.


June 16, 2020 Tuesday

FGB Style: Dumbbell Bent Over Rows, V-ups and Dumbbell Squat Cleans

* Use one DB. If you have a KB sub one arm KB Front Squats


June 15, 2020 Monday

AMReps 7 mins (2,4,6,...): Single Arm Dumbbell Devil Press and Double Unders


June 13, 2020 Saturday

FGB Style:- Box Jumps, Hand Release Push-ups and Air Squats


June 12, 2020 Friday

FT: Double Unders, Dumbbell Snatches

* Alternating DB Snatch * Warm-up 3 rds of: 7 Pass thru 7 KB or DB Deadlift 7 PVC Power Snatch 3 Inch worm w/ Push-up 10-15 Single Unders


June 11, 2020 Thursday

Opt. 1: AMRAP 15 mins: Single Arm KB Clean & Press and KB Goblet Lunges

* WU: Samson Stretch 15 sec each leg Pigeon Stretch 15 sec ea leg 15 Bootstrappers 3 Inchworms w/Push-up 15 Air Squats Side Twists 10 each side

Opt. 2: AMRAP 15 mins: Single Arm DB Clean & Press and DB Goblet Lunges


June 10, 2020 Wednesday

Chipper: Run and Burpee Box Jumps, Lateral Burpees, and Burpees

* WU: 2 rds 10 Step Ups 10 High Knees 10 Pass Thru 10 Bootstrappers 10 Arm Circles 5 Pike Push-up


June 09, 2020 Tuesday

21-18-15-12-9-6-3: Slam Balls, Push-ups and Slam Ball Cleans

* SB clean is a med ball clean using a slam ball


June 08, 2020 Monday

AMRAP 15 mins: Kettlebell Swings, Box Jumps and Dumbbell Push Press

* Alternate 5 reps each arm for push press. Sub DB swing for KB Swing.


June 06, 2020 Saturday

Team WOD: 35-30-25-20-15-10-5: Burpees and Single Arm Thrusters

* As a team of 2. Alternate one works, one rests.

Solo WOD: 10-9-8-7-6-5-4-3-2-1: Single Arm Dumbbell Thrusters and Burpees


June 05, 2020 Friday

Opt. 1: AMReps 12 mins (3,6,9,...): Kettlebell Swings and Handstand Push-ups

* WU: Samson Stretch 15 sec each leg Pigeon Stretch 15 sec ea leg 15 Bootstrappers 3 Inchworms w/Push-up 15 Air Squats Side Twists 10 each side

Opt. 2: AMReps 12 mins (3,6,9,...): Kettlebell Swings and Hand Release Push-ups


June 04, 2020 Thursday

Tabata: Air Squats, AbMat Sit-ups, Strict Pull-ups and Dumbbell Push Press

* Single arm DB or KB Push Press (alternate sets per arm each 20s interval). Sub Bent Over Row for Pull-up. * Warm Up 2 rds of: 12 Bootstrappers 4 Inchworms plus push-up 12 high kick (monster walks) 4 lunge and reach 8 Pike Push-up


June 03, 2020 Wednesday

5 RFT: Double Unders, Walking Lunges and Weighted Box Step-ups

* Choose load on step ups. Scale DU to Singles or do 50 lateral line hops. * Warm-up 3 rds of: 7 Pass thru 7 KB or DB Deadlift 7 PVC Power Snatch 7 Squat Thrusts 3 Inch worm w/ Push-up 10-15 Single Unders


June 02, 2020 Tuesday

5 RFT: Run, Kettlebell Sumo Deadlift High-pulls and Burpees

* Sub Alternating DB Snatch for SDHP * WU: 2 rds 10 Steps - Monster Walk 10 High Knees 10 Pass Thru 10 Bootstrappers 10 Arm Circles 7 Pike Push-up


June 01, 2020 Monday

FT: Air Squats, Push-ups and Sit-ups

Scaling Options- Reps: 35 Air Squats 50 Push-ups 50 Sit-ups Movements: Push-ups > Elevated Push-ups > Knee Push-ups * WU: 2 rds 10 Steps - Monster Walk 10 High Knees 10 Pass Thru 10 Bootstrappers 10 Arm Circles 7 Pike Push-up


May 30, 2020 Saturday

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

* As a team of 2 split reps. One works one rests. Sub KB Swings for Slam Ball.

Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

* Sub KB Swings.


May 29, 2020 Friday

Run 2 mi TT


May 28, 2020 Thursday

10-30-50-30-10: Dumbbell Snatches and Double Unders

* Alternating DB Snatch * Warm-up 3 rds of: 7 Pass thru 7 KB or DB Deadlift 7 PVC Power Snatch 7 Squat Thrusts 3 Inch worm w/ Push-up 10-15 Single Unders


May 27, 2020 Wednesday

4x RFT: Burpees, Mountain Climbers and Burpees

* Warm-up: 15-12-9 of each Jumping Jacks Bootstrapper Step-up Pigeon Stretch (Hold for 15/12/9 sec each leg) *3 Things: - INTENSITY. Go hard here. The idea is to sprint each round. We’re shooting for roughly a 1:1 work/rest ratio. - CONSISTENCY. We’re looking for consistency across rounds. Go as hard as will allow you to stay consistent. It might mean going 90% on the first round instead of 100%. - Breaks are okay here, as long as they are kept short (1-3 sec). Keep on moving!


May 26, 2020 Tuesday

AMRAP 12 mins: Toes-to-bars, Single Dumbbell Hang Clean & Jerks and Run

* Sub 8 Supine toes to DB/KB or 8 V-ups for 8 T2B * WU: Samson Stretch 15 sec each leg Pigeon Stretch 15 sec ea leg 15 Bootstrappers 3 Inchworms w/Push-up 15 Air Squats Side Twists 10 each side


May 25, 2020 Monday

Hero Opt. 1: Dumbbell or KB Murph

* We are planning to host Murph on 4th of July, if you elect to do it with Pull-ups recommendation is 1/2 Murph (half the reps) as we have not done high volume pull-ups during the shutdown. * WU: 2 rds 10 Steps - Monster Walk 10 High Knees 10 Pass Thru 10 Bootstrappers 10 Arm Circles 7 Pike Push-up

Hero Opt. 2: Severin

* Scale to 1/2 Severin (25/50/2.5km); sub Bent over DB row 2:1 (both arms = 1 pull-up)


May 23, 2020 Saturday

Team WOD: AMRAP 20 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps

* Sub Pull ups to Single Arm Bent Over DB/KB/Rows * WU: 2 rds of: 3 Inchworms plus push-up 6 Lunge and reach 9 Pass Thru 12 Step Ups