- Monday 20th
- “Banana Pepper”
3 Rds
8 Overhead Squat (115/80)
24 pull ups
-at 10:00-
3 rounds
8 Power Snatch (115/80)
24 Wall Balls (20/14) - Accessory:
For Time: 100 Abmat Sit Ups
- “Banana Pepper”
- Tuesday 21st
- “Jalapeno”
For Time:
32/26 Cal Echo Bike
20 Handstand Push Ups
24/20 Cal Echo Bike
15 Hand Stand Push Ups
16/12 Cal Echo Bike
10 Hand Stand Push Ups
8/6 Cal Echo Bike
5 Hand Stand Push Ups - Accessory: Turkish Get-Ups
5×2 reps (each side)
- “Jalapeno”
- Wednesday 22nd
- “Habanero”
12 Min AMRAP
1-3-5-7-9…
Power Cleans (115/80)
Front Squat (115/80)
Burpee over Bar - Accessory
4 sets for QUALITY
100ft Single Arm Overhead Dumbbells Carry
rest between sets as needed
- “Habanero”
- Thursday 23rd
- “Thai Pepper”
3 Person Team
250/210 cal Echo Bike
6000/4800m Rower
2 work at the same time and 1 rests - Skills and Drills: Ring Muscle Up Progression
- “Thai Pepper”
- Friday 24th
- “Ghost Pepper”
10 sets:
10 Deadlifts (135/95)
10 Push Ups
100m Sprint (or 8×25′ Shuttle Run)
-Rest 2 min between sets-
- “Ghost Pepper”
- Saturday 25th
- “Mayhem For Freedom”
AMRAP 12 Min
20 Toes 2 Bar
40 Thrusters (45/35)
100 Double Unders
- “Mayhem For Freedom”
- Sunday 26th
- “Cayenne”
14-12-10-8-6 Cal Bike (14-12-10-8-6-4 women)
21-18-15-12-9-6 Burpees
- “Cayenne”
Archive for the ‘WOD’ Category
- Mon 13th
- Bench Press 1×1
Heavy Single (10-12 min)
rest a little longer between sets when you reach heavier weights - “Ireland”
5 Rounds:
200/175m row
10 burpee over rower
15 wall balls (20/14)
- Bench Press 1×1
- Tues 14th
- Power Snatch 10×5
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
Use light weight that can be cycled smoothly for touch and go reps - “St Patrick”
For Time (partitioned any way)
1600m run outside or 100 shuttle runs inside
80 toes to bar
***1 shuttle is 25′ down and 25′ back**** for this workout you do NOT have to touch the line
- Power Snatch 10×5
- Wed 15th
- Deadlift 1×1
Heavy Single (10-12 min)
Rest longer as you increase to heavier weights - “Emerald Isle”
21-15-9
Double Dumbbbell Clean and Jerks (50s/35s)
50′ Double Dumbbell front rack walking lunges (50s/35s)
- Deadlift 1×1
- Thurs 16th
- Back Squat 1×1
Heavy single (10-12 min)
rest a little longer as weight increases - “Kiss Me I’m Irish”
40-30-20-10
Box Jump Overs (20)
20-15-10-5
Stick Sit Ups (or GHDs)
- Back Squat 1×1
- Fri 17th – WEAR GREEN TODAY
- “Green Eggs and Ham”
16 min AMRAP
24/18 Cal Echo Bike
20 Thrusters (45/35)
10 Strict Pull-Ups - Skills and Drills: Ring Muscle Ups
- “Green Eggs and Ham”
- Sat 18th
- “Shamrock”
21-15-9
Deadlifts (225/175)
Bench Press (155/105)
-REST 5:00-
21-15-9
Deadlift (205/135)
Bench Press (135/95)
- “Shamrock”
- Sun 19th
- “Charms”
3 Rounds
75 Double Unders
25 GHDs (or V Ups)
- “Charms”
- Mon March 6th
- Power Clean + Push Jerk 10×5
5 Power Cleans and Push Jerks (+15 lbs from week 1)
Reps should be touch and go - “Little Mermaid”
For Time:
Buy in: 400 m run
into 5 rds of:
5 strict Pull Ups
5 stricts HSPU
15 Abmat Sit ups
into
Cashout: 400m run
- Power Clean + Push Jerk 10×5
- Tues March 7th
- Deadlift 5×2
2 deadlifts x 5 sets @85% of heavy single from week 1 - “Under the Sea”
For Time:
5 sets
10 Dumbbell Box Step Ups (50s/35s)(24/20)
20 Push Ups
–Rest 0:30 between sets–
- Deadlift 5×2
- Wed March 8th
- Back Squat 5×2
2 back squats x 5 sets @85% of heavy single (week1) - “Ariel + Prince Eric”
24/19 Cal Echo Bike
20 Toes 2 Bar
15 OH Squats (95/65)
20 Bar facing Burpees
15 OH Squats (95/65)
20 Toes 2 Bar
24/19 Cal Echo Bike
- Back Squat 5×2
- Thurs March 9th
- Bench Press 5×2
2 bench press x 5 sets at 85% of heavy single from week 1 - “King Triton”
AMRAP 18:00
Teams of 2 (1:1)
14/11 Calorie Row
14 Alt. Jumping Split Lunges (7/leg)
- Bench Press 5×2
- Fri March 10th
- “Ursula”
Every Min (20:00)
Min 1: 50 Double Unders
Min 2: 3 Squat Snatches (135/95)
Min 3: 8x25ft Shuttle Run
Min 4: 15 GHD/Stick Sit ups
- “Ursula”
- Sat March 11th – Bring a Friend Day!
- Sun March 12th
- “Max”
8 Rds:
15 KB Swings (53/35)
45 unbroken single unders
- “Max”
- Monday Feb 27th
- Deadlift 5×3
3 Deadlifts for 5 sets @80% of Heavy Single (week 1)
Complete a set on the 2 min - Chocolate Chip Cookie
5 sets
50 Double Unders
10 Clean and jerks (95/65)
10 Bar facing burpees
***Rest 1 min between sets
- Deadlift 5×3
- Tues Feb 28th
- Back Squat 5×3
3 Back Squats for 5 sets @80% of Heavy Single (week 1)
Complete a set on the 2 min - Oatmeal Raisin
5 Rounds
1 min max calorie echo bike
1 min max box jumps (24/20)
1 min kettlebell swings (53/35)
Rest 1 min between rounds
- Back Squat 5×3
- Wed. Mar 1st
- Bench press 5×3
3 Bench Press for 5 sets @80% of Heavy Single (week 1)
Complete a set on the 2 min - Snickerdoodle
2 sets
27-21-15
Calorie Ski Erg or Row (women: 21-16-12 calories)
Push ups (women: 27-21-15 push ups)
Rest 5 min between sets
- Bench press 5×3
- Thurs Mar 2nd
- Power Snatch 10×5
EMOM 10 min, 5 Power Snatch adding 10 lbs from week 2
Touch and go reps cycled smoothly. Should be light! - Shortbread
3 Rounds
30 Back Squats (95/65)
50 Abmat sit ups
- Power Snatch 10×5
- Fri Mar 3rd – 23.3 GOOD LUCK!
- or 17.1
For Time
10-20-30-40-50
Dumbbell Snatches (50/35)
*15 Burpee Box Jump Overs (24/20) after each round of snatches
Time Cap: 20 min.
- or 17.1
- Sat Mar 4th
- White Chocolate Macadamia Nut
4 sets (1 set every 6 minutes)
15/12 Calorie Row or 150m run
3 wall walks
50 double unders
3 wall walks
15/12 Calorie Row or 150m run
- White Chocolate Macadamia Nut
- Sun Mar 5th
- Sugar Cookie
800m farmers carry (35s/25s)
Every min, including 0:00, complete 3 burpees
- Sugar Cookie
- Monday Feb 20th
- Last day for option of 23.1. Submit scores by 7pm
- Back Squat 5×5
5 Back Squats x 5 Sets @75% of Heavy Single (Week1)
*Complete one set every 2 min - “Shrek”
For Time
1000/800m row
50 Push Ups
200 Double Unders
50 Push Ups
1000/800m row
- Tuesday Feb 21st
- Bench Press 5×5
5 Bench Press x 5 Sets @75% of Heavy Single (Week1)
*Complete one set every 2 min - 12:00 AMRAP
3-6-9-12-15-18
Double Dumbbell Cleans (50s/35s)
Toes 2 Bar
Burpee Over Dumbbell
- Bench Press 5×5
- Wednesday Feb 22nd
- Power Clean + Push Jerk 10×5
Every minute (10 min)
5 Power Cleans and Push Jerks (add 10 lbs from week 1)
Should be light weight that can easily be cycles for 5 touch and go reps - “Lord Farquaad”
Every Min for 14 min
Even Min: 12/10 Calorie Echo Bike
Odd Min: 15 wall balls (20/14)
- Power Clean + Push Jerk 10×5
- Thursday Feb 23rd
- Deadlift 5×5
5 Deadlift x 5 Sets @75% of Heavy Single (Week1)
*Complete one set every 2 min - “Not my gumdrop buttons”
3 Rounds
100ft front rack walking lunge (95/65)
21 ghds (or stick sit ups)
3 rope climbs (or 15 strict pull ups)
- Deadlift 5×5
- Friday Feb 24th
- FRIDAY NIGHT LIGHTS 4pm-?
23.2 Come workout and eat tacos! - Or “Jack”
20:00 AMRAP
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20) - Skills and Drills: Handstand Push-Up (Kipping)
- FRIDAY NIGHT LIGHTS 4pm-?
- Saturday Feb 25th
- 23.2 or
- “Donkey + Dragon”
Teams of 2
48/38 Echo Bike or 800m run
30 Sandbag Squats (150/100) or Front Squats (185/125)
48/38 Echo Bike or 800m run
24 Sandbag Squats (150/100) or Front Squats (185/125)
48/38 Echo Bike or 800m run
18 Sandbag Squats (150/100) or Front Squats (185/125)
Individual: Half of each movement
- Sunday Feb 26th
- 23.2 or
- “I like the boulder, that’s a nice boulder”
Every Min for 15 min
5 sets of 3 min
Min 1: 10 Dumbbell Step Back Lunges (2×50/35)
Min 2: 10 Strict Pulls Ups
Min 3: 10 Deficit Push Ups (4″/2″)
- Monday Feb 6th
- Power Clean + Push Jerk 10×5
5 Power cleans and push jerks (+5 lbs total from week 1)
This should be light weight that can be cycled smoothly for touch and go - “Boy Meets World”
For Time
75 Air Squats
25 Push Ups
50 Wall Balls (20/14)
25 Push Ups
75 Air Squats
- Power Clean + Push Jerk 10×5
- Tuesday Feb 7th
- Deadlifts 5×5
5 Deadlifts x 5 Sets @70% of Heavy Single (week 1)
Complete a set on the 2 min. - “Corey and Topanga”
18:00 AMRAP
Teams of 2
500/450 row
50 double unders
***rower is always occupied
Individual:
5 sets
500/450m row
50 double unders
rest 1 min between sets
- Deadlifts 5×5
- Wednesday Feb 8th
- Back Squats 5×5
5 back squats x 5 sets @70% of heavy single from week 1
Complete a set every 2 min - “Mr Feeny”
16:00 AMRAP
14 Alt. Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes 2 Bar
- Back Squats 5×5
- Thursday Feb 9th
- Bench Press 5×5
5 bench press x 5 sets @70% of heavy single from week 1
Complete a set every 2 min
- “Shawn Hunter”
Teams of 2
8 Sets (each 1:1)
16/14 Cal Echo Bike
- Bench Press 5×5
- Friday Feb 10th
- 18.2
12 min AMRAP
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats (50s/35s)
Bar Facing Burpees
-into-
1RM Clean (power or squat)
SugarWOD will have 2 scores 1: time for dumbbells and burpees 2: Clean weight) both completed in 12 min) - Skills and Drills: Handstand Push Ups
- 18.2
- Saturday Feb 11th
- “Minkus”
Teams of 2
2000/1750 row
100 Pull Ups
1500/1300m row
100 GHDs (100 Stick Sit Ups)
1000/850m row
100 Push ups
500/400m row
Ind: Half of everything. - Core Work
- “Minkus”
- Sunday Feb 12th
- “Mr Turner”
5 sets
10 Dumbbell Deadlifts (50s/35s)
100ft Single Arm Dumbbell Overhead/Single arm front rack hold (switch 50ft)
10 Dumbbell Deadlifts (50s/35s)
-Rest 1:1 between sets-
- “Mr Turner”
- Monday Jan 30th
- Deadlift 5×5
5 Deadlift x 5 sets @65% of Heavy Single (Week 1)
Complete a set on the 2 min mark - “Taylor Swift”
2 sets
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 min between sets-
- Deadlift 5×5
- Tuesday Jan 31st
- Back Squat 5×5
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
Complete a set on the 2 min mark - “I Knew Your Were Trouble”
For Time:
40/32 Cal Echo Bike
50 Pull Ups
40/32 Cal Echo Bike
- Back Squat 5×5
- Wednesday Feb 1
- Bench Press 5×5
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
Complete a set on the 2 min mark - “Shake it Off”
75 Burpee Box Jump Overs (24″/20″)
Every 2 min, including 0:00, preform 5 front squats
- Bench Press 5×5
- Thursday Feb 2
- Power Snatch 10×5
EMOM for 10:00
5 Power Snatch
Use lightweight that can be cycled smoothly for 5 Touch and Go reps - “Look What You Made Me Do”
4 Sets:
1 min Max Push Press (45/35)
1 min Max Abmat sit ups
1 min Max Walking Lunge Steps
1 min rest
- Power Snatch 10×5
- Friday Feb 3rd
- Open 14.4
AMRAP 14:00
60 Calorie Row
50 Toes 2 bar
40 Wall Balls
30 Power Cleans (135/95)
20 Muscle Ups - Skills and Drills
Handstand Hold
- Open 14.4
- Saturday Feb 4th
- “We are Never Ever Getting Back Together”
Partner Workout
400m Run together (or 1600m bike split)
30 Wall Walks
800m Run together
60 Overhead Squats(95/65)
400m Run together - Core Work
- “We are Never Ever Getting Back Together”
- Sunday Feb 5th
- “Our Song”
10 Rounds
8 Dumbbell Bench (50s/35s)
16/14 Cal Bike
- “Our Song”
- Monday 23rd
- Back Squat 1×1
Heavy single (10-12 min) - “Toyota”
For Time
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats
**Women distance 400-320-240-160-80
- Back Squat 1×1
- Tuesday 24th
- Power Clean + Push Jerk 10×5
5 Power Cleans + 5 Push Jerks
Lightweight that can be cycles smoothly for touch and go reps - “Honda”
3 Rounds for Time:
20 Handstand Push Ups
30 Toes 2 Bar
50′ Front Rack Walking Lunge (95/65)
- Power Clean + Push Jerk 10×5
- Wednesday 25th
- Bench Press 1×1
Heavy Single (10-12 minutes) - “General Motors”
80/65 Echo Bike
EMOM (including 0:00) preform 5 Burpee to Plate (10 lb. Hi-Temp)
- Bench Press 1×1
- Thursday 26th
- Deadlift 1×1
Heavy Single (10-12 min) - “Mazda”
Teams of 2
6 sets (each/1:1)
100 ft sandbag carry (150/100) or DB Farmers carry (70s/50s)
6 High Box Jumps (36/30)
- Deadlift 1×1
- Friday 27th
- “Open Workout 12.4/13.3”
12:00 AMRAP
150 Wallballs
90 Double Unders
30 Muscle Ups - Skills and Drills Session
Focus: Handstand Hold
- “Open Workout 12.4/13.3”
- Saturday 28th – 8am WOD and 9am Jump Rope Clinic
- “Ford”
Teams of 2
20 Rope Climbs
40/32 Calories Row (Each at the same time – 2 rowers)
60 Clean & Jerks (135/95)
Individual Option:
10, 40/32, 30 - Mini Pump Session
- “Ford”
- Sunday 29th
- “Volkswagen”
21-18-15-12-9-6-3
KB Swings (53/35)
42-36-30-24-18-12-6
Walking Lunge Steps
- “Volkswagen”
- Sunday Jan 15th
- “Ratatouille”
For Time:
150 Kettlebell Swings (53/35)
*** every time you break you complete 10 burpee to 6″ bar/target - BikeErg Interval
- “Ratatouille”
- Monday Jan 16th
- “Ducky”
21-15-9
Power Cleans (115/80)
Bar Facing Burpees - Flat Bench DB Chest Fly
- Single Arm DB Kickback
- “Ducky”
- Tuesday Jan 17th
- “Littlefoot”
15-12-9
Dumbbell Thrusters (50/35)
Dumbbell Box Step Ups
16/14 Calorie Echo Bike - Core Work
- “Littlefoot”
- Wednesday Jan 18th
- TBD
- Hang Power Snatch 10×1
EMOM (10:00)
1 hang power snatch (build in weight as form will allow)
- Thursday Jan 19th
- “Cera”
Teams of 2
120 GHD’s (or Stick Sit ups)
12 Rope Climbs (or 40 strict pull ups)
240 Wall Balls (20/14)
Individual:
50 GHDs (or stick sit ups)
5 rope climbs
100 Wallballs
- “Cera”
- Friday Jan 20th – 3rd drawing for Open Athletes
- “11.2”
15:00 AMRAP
9 Deadlifts
12 Hand Release Push Ups
15 Box Jumps (24/20)
- “11.2”
- Saturday Jan 21st – HEALTHY POT LUCK DAY (bring a dish to share and send us the recipe)
- “Spike”
Teams of 2:
3 Rounds
2000m/1750m row
30 synchro dumbbell front squats (50/35)
(or 60 DB front squats)
Individual:
3 rounds:
1000m/850m row
30 DB front squats
- “Spike”
- Sunday Jan 22nd
- “Petrie”
Every 2:00 x 8 sets
12 Burpee Pull-Ups
- “Petrie”
- Sun Jan 8th
- 6 Sets (1 set every 3:00)
3/2 Rope Climbs (or 12 Burpee Pull ups)
6 Sandbag to Shoulder (150/100) or 185/125 Power Clean
- 6 Sets (1 set every 3:00)
- Mon Jan 9th
- “Croissant”
20 min AMRAP
16/14 Cal Echo Bike
15 Shoulder Press (75/55)
9 Strict Pull Ups - Inverted Skull Crusher
4 sets: 10 reps
*rest 1:00-1:30 between - GHD Hip Raise
4 sets: 20 reps; unload or holding a plate or DB
- “Croissant”
- Tues Jan 10th
- “Cream Cheese Danish”
For Time
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wallballs (20/14) - Hang Power Clean 10×1
EMOM (10:00)
1 Hang Power Clean (building in weight as form allows)
- “Cream Cheese Danish”
- Wed Jan 11th
- “Cannoli”
50/40 Calorie Row
40 GHD’s or Stick Sit Ups
30 Burpee Box Get Overs (30/24)
40 GHD’s or Stick Sit Ups
50/40 Calorie Row - DB Good Mornings
4 sets: 10 reps
*rest 1:30-2:00 between - Ring Curls
4 sets: 10 reps
*rest 1:30-2:00 between
- “Cannoli”
- Thurs Jan 12th
- “Baguette”
Teams of 2
5 sets (each 1:1)
50 Double Unders
10 Front Squats (135/95)
5 Power Cleans (135/95) - Lateral Bank Walk
4 sets: 30 years
*rest 2:00-2:30 between sets - Single Leg DB Hip Thrust
4 sets: 10 reps (each side)
*rest 2:00-2:30 between sets
- “Baguette”
- Fri Jan 13th
- “19.3”
For Time
200′ Dumbbell Overhead Walking Lunge (50/35)
50 Alt. Single Dumbbell Step Up (50/35)(24/20)
50 Strict Handstand Push-ups
200′ Handstand Walk
- “19.3”
- Sat Jan 14th
- “Eclairs”
Teams of 2:
60 Bench Press (135/85)
800m Run together
40 Bench Press (155/100)
800m Run together
20 Bench Press (185/115)
800m Run together - Core Work
4 rds
15 Overhead Plate Sit ups
7 alligator Rolls
30 sec Face Up Chinese Plank
30 Flutter kicks (each side)
30 yd Offset Overhead farmers carry
30 yd Offset Overhead farmers carry
- “Eclairs”
Vette City CrossFit 