MONDAY

Skill: Upside down time! ...Accumulate 4-6 minutes inverted

5 Rounds of
1 Min Max Wall Balls 30|20
1 Min Max Cal Row
1 Min Max HR Push Ups
1 Min Rest

TUESDAY

Power Snatches
10 minutes to a challenging triple
Skill - cycling snatches

3 rounds:

  • 400m Run 
  • 12 power snatch (115 | 75)
  • 6 bar muscle-ups

WEDNESDAY

Lactic Threshold Training:
3 rounds

  • 250m Row
  • 10 KB Swings (1.5p | 1p) (Rx+ - 2p | 1.5p)
  • 10 Burpees
  • 10 KB Swings
  • 10 Burpees
  • 250m Row

Rest 7 Minutes

* This should be short and quick. Choose a weight and speed that can be performed as unbroken as possible.

Compare to 4.21.17, 7.28.17

THURSDAY

Box Squats
4x3

EMOM for 12 Minutes

  • Min 1: 8 Double OH Dumbbell Lunges
  • Min 2: 30 Sec Hollow Hold
  • Min 3: 6-10 Shoot Thrus

FRIDAY

AMRAP in 21 Minutes

  • 10 Power Clean (95 | 65)
  • 10 Front Squats (95 | 65)
  • 10 Pull Ups

- Every 3 Minutes, Run 200m.

SATURDAY

Push Press
4x3

13.2 Open Workout
AMRAP in 10 Minutes:
5 Shoulder to Overhead
10 Deadlifts
15 Box jumps, 24″/20″

SUNDAY

Partner WOD
200m Buddy Carry
3 rounds:

  • 20 buddy burpees (1 buddy in plank, other buddy lateral burpees over planking buddy)
  • 60 ball slams
  • 6 rope climbs

200m Buddy Carry

MONDAY

Back Squats
5x5

2011 CrossFit Games WOD
5 Rounds:

  • 5 Deadlifts (275 | 185)
  • 10 Burpees

TUESDAY

Skill: HSPU!

21-15-9
HSPU
400m Run Between Rounds

WEDNESDAY

4 rounds:

  • 2 Rope Climbs
  • 12 KB FR Lunges
  • 21 Slam Balls

Strict Pull Ups

3x5-10
L2 -> L-Pull Ups
L3 -> wtd L-Pull Ups

THURSDAY

Pistol Work
3x16

In 15 Minutes:

  • 1 mile run
  • 10 ring dips
  • 20 DB Snatches
  • 30 Wall Balls
  • 40 KBS
  • Max DUs in remaining time

FRIDAY

Max L Sit

Clean and Jerk
15 Reps

...no time limit
weight cannot be rested on the ground.
Resting at the hang, rack, or overhead is O.K.
At the ground, the athlete must touch and go.

Score by load.

Tabata V Ups

Compare to 12/5/16

SATURDAY

Skills P1
Core work

Skills P2
Muscle Up Prep & transition work

3 rounds:
AMRAP in 3 minutes:

  • 3 Muscle Ups
  • 6 Medball Cleans
  • 9 box Jumps (24/20)

Rest 3 minutes btwn rounds

MONDAY

Turkish Get Ups
10 minutes to find 1rm

Amrap 30 minutes of:

  • 800m Run
  • 20 Burpee Box Jumps, 24"/20"
  • 10 Turkish get-ups 50 l 35

TUESDAY

"The Other Total"

3 Attempts to find your max:
Clean
Bench press
Overhead squat

WEDNESDAY

Tabata:

  • Back Squats (95 | 65)
  • L-sit
  • Ring Rows
  • HSPU
  • Row (cals)

1 Minute Rest btwn Rounds

THURSDAY

EMOM for 8 Minutes:
2 Sumo DLs

For Time:
3 rounds:

  • 12 Double Lateral Kettlebell Burpees
  • 21 Kettlebell Dead Lifts
  • 12 Double Lateral Kettlebell Burpees

1:1 work to rest ratio

FRIDAY

A. Superset
6x4:
Around the Worlds
Alt. Single Leg Strict Toes to Bar
Strict Knees to Elbows

B. Partner AMRAP in 12 minutes:
Partner 1: MAX DUs/V Ups
Partner 2: 50m Suitcase Carry AHAP
(alternate between P1 exercises)

SATURDAY

Cluster
12 minute to find max

"Jackie"

  • 1000m row
  • 50 Barbell Thrusters
  • 30 Pull Ups

(compare to 1/30/17)

SUNDAY

1 Mile Time Trial

"Black & Blue"
5 Rounds:

  • 10 Power Cleans (135/95)
  • 10 Burpees

MONDAY

Strength Superset

4x8-10

  • Weighted Step Ups
  • Single Leg RDLs

AMRAP in 8 min:

  • 20cal Row
  • 30 Double Unders
  • 40 Sit Ups

TUESDAY

DB Superset 8-8-8

  • Bent Single Arm DB Row
  • Single Arm alt. Press
  • Skull Crushers (from floor)

CINDY
AMRAP in 20 Minutes

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

WEDNESDAY

(5PM AND 7PM CLASSES CANCELLED)

Behind the Neck Snatch Grip Push Press
5x4

21 - 15 - 9

  • Power Snatches
  • KB Taters

THURSDAY

HOLIDAY WOD @ 9AM

FRIDAY

HOLIDAY WOD @ 9AM

SATURDAY

Skills: Running!

For Time:

  • 800 Meter Run
  • 6 Rounds “The Chief”
  • 400 Meter Run
  • 4 Rounds “The Chief”
  • 200 Meter Run
  • 2 Rounds “The Chief”

1 round of "The Chief"=
3 Power cleans (135 | 95)
6 Push-ups
9 Squats

SUNDAY

EMOM for 16 Minutes:
Min 1: Max Cal AD bike
Min 2: Rest
Min 3: Max Rope Climbs
Min 4: Rest
Min 5: Max Cal Row
Min 6: Rest
Min 7: Max Ring Muscle-ups
Min 8: Rest"

Skill: Hollow

100 Hollow Rocks in as few sets as possible

MONDAY

3 rounds:

  • 15 Overhead squat (95 | 65)
  • 15 C2B Pull Ups
  • 15 Split-jerk
  • 15 Knees to elbows
  • 15 Hang power cleans
  • 15 Hip extensions (Good Mornings)

TUESDAY

Box Squats
3x5

For Time:

  • 35 KBS
  • 25 Burpee Box Jumps (24/20)
  • 35 KBS
  • 25 Lateral Box Jumps (24/20)

WEDNESDAY

3 Rounds:

  • 400m Run
  • 30 GHD Sit-ups
  • 400m Run
  • 30 Pulls on the Rower (max Cals)

THURSDAY

“Lynne”
5 Rounds for Total Reps

  • Max Effort Bench press (BW / ⅔ BW)
  • Max Effort Kipping Pullups

FRIDAY

Partner WOD
AMRAP 20

  • 10 Box jumps (24/20)
  • Bear Crawl- length of gym
  • 10 KB Deadlifts (2p | 1.5p)

SATURDAY

Thrusters
5 - 5 - 5

6 Minute AMRAP:
Ascending Ladder

3/3, 6/6, 9/9, 12/12, 15/15, etc of:

  • Front Squats (115/75)
  • V Ups

SUNDAY

AMRAP 15:

  • 30 Double Unders
  • 9 Power Cleans (135/95)
  • 30 Double Unders
  • 15 Toes to Bar

MONDAY

Snatches
Hang Full Snatch from P2
1-1-1-1-1

9 - 7 - 5

  • Snatches (135 | 95)
  • Burpee Box Jump Over 20"

TUESDAY

For Time

  • 200m Farmer's Carry (LH 100m/RH 100m)
  • 30 Ball Slams
  • 30 Reverse Lunges
  • 200m Farmer's Carry
  • 20 Ball Slams
  • 20 Reverse Lunges
  • 200m Farmer's Carry
  • 10 Ball Slams
  • 10 Reverse Lunges

WEDNESDAY

Back Squat


7 Rounds for Time:
1 Rope Climb
7 Goblet Squats
14 Hollow Rocks

THURSDAY

"100 Up"
100 Ground to overhead any way
Each time you drop the weight, 400m run
Alt btwn bar & dumbbells each round
(50% BW)

FRIDAY

Wide Grip Pull Ups
3x max reps

3 Rounds:

  • 200m Run
  • 1 Minute Max Push Ups
  • 1 Minute Max Airsquats
  • 1 Minute Max Strict Pull Up

SATURDAY

Tabata Jump Rope

For Time:

  • 400m run
  • 40 V Ups
  • 400m Run
  • 50 Triple Unders; 80 Double Unders; 150 singles + 90s DU work
  • 400m run
  • 40 Knees-to-elbows
  • 400m run

SUNDAY

EMOM for 24 Minutes

  • Min 1- (150 | 125m) Row
  • Min 2- 3 Deadlifts
  • Min 3- 8-12 Burpees

MONDAY

AMRAP in 5 Minutes:

  • 600m Run
  • 1 Round of Cindy (L1 3/6/9)
  • MAX Clean & Jerk (135/95)

Rest 3 minutes

AMRAP in 5 Minutes:

  • 400m Run
  • 2 Rounds of Cindy (L1 3/6/9)
  • MAX Clean & Jerk (155/105)

Rest 3 minutes

AMRAP in 5 Minutes:

  • 200m Run
  • 3 Rounds of Cindy (L1 3/6/9)
  • MAX Clean & Jerk (185/135)

TUESDAY

Superset:
3x :30s FR Hold (110% C& J)
Sumo Deadlift
3x2 DL @ 90%

7 rounds for total meters:
Sprint Row 30 seconds
Rest 3 minutes

WEDNESDAY

Skill Time:
Hollow & Muscle Up Negatives

EMOM for 20 Minutes
1 - 10 Shoot Thrus (Parallette or boxes)
2 - 15s Freestanding HS Hold
3 - 15 V-Ups
4 - 30s False Grip Hang/L-Hang/L-Sit/Ring Support (athletes - pick your poison)

THURSDAY

Split Squats
8 - 8 - 8 - 8

Death By
Lateral Ball Slam + 2 Burpee Buy In

FRIDAY

Task Priority "Fight Gone Bad"

3 Rounds, each for time of:

  • (20 - 25) Wall Ball Shots (20/14)
  • (20 - 25 ) Sumo Deadlift Highpull (75/55)
  • (20 - 25) Box Jumps (24/20)
  • (20 - 25) Push Press (75/55)
  • (20 - 25) Calorie Row

1 Minute rest btwn rounds

SATURDAY

Bar Muscle Up
5 x 3

21-15-9

  • Back Squat (135/95)
  • Pull Us
  • GHD Situp (PVC Situps)

SUNDAY

Skill Time: Grip Work & Pinch Carry

"Partner Cardio"
As a Duo:
- Row 2,000 Meters
- 200 Double Unders
- Row 1500 Meters
- 150 Burpees
- Row 1,000 Meters
- 100 Kettlebell Swings 1/1.5

MONDAY

2 Push Press + 2 Split Jerk

4 sets

AMRAP in 5 Minutes

  • 5 Shoulder to Overhead (135/95)
  • 10 Medball Cleans (30/20)

2 Minute Rest
AMRAP in 5 Minutes

  • 5 Shoulder to Overhead (135/95)
  • 10 Medball Cleans (30/20)
  • 5 Over the Bar Burpees

TUESDAY

Support Holds with 1 max attempt

  • False Grip Hang
  • Ring Support Hold (turn out)
  • Seated Box Jump

6 Rounds for reps of….

  • 1 minute of Bike/Row/Ski Erg
  • 1 minute of Ball Slams
  • 1 minute of Double Unders

1 minute of Rest

WEDNESDAY

EMOM for 20 minutes:

  • Even: 1 Round of Cindy
  • Odd: 3 Deadlifts (Climb in Weight)Alternating Tabata (8 mintues)

THURSDAY

  • L-Sit
  • HS Walk

For time:

  • Row 20 calories
  • 30 Nurpees onto plate
  • 40 Russian Twists
  • 50 Toes to bar
  • 100 ft Walking lunge w/ 45 | 35 OH plate
  • 150 ft Sprint

FRIDAY

Pause Back Squats

5x5

21-15-9

  • DB Power Cleans
  • 400m Run

SATURDAY

"Heather"

Buy-In: 800m Run
5 Rounds:

  • 12 Chest to Bar Pull-ups
  • 9 Snatch (95/65)
  • 6 Strict Handstand Push-ups

Cash-out: 800m Run"

SUNDAY

Oct 31st Goals -
only 3 days left!!

"Goat"
Athlete's Goat
10 - 9 - 8 - 7 - 6 - 5- 4- 3- 2- 1
Burpees
- 2 - 3 -4 -5 - 6- 7- 8- 9- 10 "

MONDAY

Super Swole Monday
4 Rounds, building in weight:

  • 12 Dumbbell Bench Press
  • 12 Dumbbell Bent Over Rows
  • 12 Dumbbell Reverse Lunges (50/35)

... then
Double Alt. Tabata

  • Russian Twists
  • No Push Up Plate Burpees

TUESDAY

Front Squat

12 Minutes to find your Max

8 Rounds:

  • 6 Burpees
  • 8 Box Jumps (24/20)
  • 1 Clean (~80%)

1 minute rest between rounds

WEDNESDAY

EMOM for 24 Minutes
Min 1: 10 Strict Pull-Ups (L1: 5 - 8 Strict Pull-ups.. Less than 5, switch to 10 ring rows)
Min 2: 16/13 Cal Row (L1: 8-12/7-10)
Min 3: Rest
Min 4: 8 Strict Toes to Bar (L1: strict hanging leg raises)
Min 5:
Min 6: Rest

THURSDAY

Push Press
Work to 1 1RM
Deload 2x1

ARMAP in 12 Minutes:

  • 50ft. Handstand Walk
  • 5-10-5 Sprints 
  • 16 Goblet Lateral Lunges

FRIDAY

ARMAP in 11 Minutes:

  • Run 1 Mile
  • AMRAP Man Makers

- 3 Minutes Rest -

ARMAP in 7 Minutes:

  • 800m run
  • AMRAP Turkish Get Ups

- 3 Minutes Rest -

ARMAP in 3 Minutes:

  • 400m run
  • AMRAP Hollow Rocks

- 3 Minutes Rest -

SATURDAY

Hang Power Clean

  • Work up to 1RM
  • Deload for 3x4


3 Rounds:
AMRAP in 3 Minutes:

  • 50 Double Unders
  • 20 Slam Balls
  • Max Power Cleans

2 Minutes Rest between Rounds

SUNDAY

"The Seven"

7 rounds:
7 reps of each...

  • Handstand Pushups
  • Thrusters (135/95)
  • Knees to Elbows
  • Deadlifts (245/165)
  • Burpees
  • Kettlebell Swings
  • Pull-Ups

MONDAY

Power Clean +2 Front Squats + Jerk
5 of complex

For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees

TUESDAY

Partner WOD
Partner 1 works through:

  • 100 Double unders
  • 50 Pull ups
  • 100 Lunges holding slam ball (30/20)
  • 50 weighted Crunches (45/25)
  • 100 Slam Balls (30/20)
  • 50 weighted Crunches
  • 100 Lunges holding slam ball
  • 50 Pull ups
  • 100 Double unders

Partner 2:
Holds plate overhead (20 | 15 KG)

WEDNESDAY

Back Squats
5x3

3 rounds:

  • 400m Run
  • 21 Kettlebell Swings (1.5p | 1p)
  • 12 Pistols

THURSDAY

Skill Time:
3RM TGU

3 Part WOD:
AMRAP 5 Minutes:

  • 850m Row
  • Max Lateral over-rower hops

Rest 3 minutes
AMRAP 5 Minutes:

  • 10 TGU (1.5p | 1p)
  • Max KBSnatch (1.5p | 1p)

Rest 3 minutes
AMRAP 5 Minutes:

  • 200m DB Single Arm Farmers Carry (AHAP)
  • Max Double Unders

FRIDAY

Weighted Push Ups
3 - 3 - 3 - 3

"Ryan"
Five rounds for time:
7 Muscle-ups
21 Burpees

SATURDAY

Snatch Grip Push Press
4x5

2 Rounds

AMRAP 4 minutes of:

  • 30 Double Unders
  • 3 Overhead Squats (135# | 95#)

4 minutes rest between rounds

SUNDAY

5 Rounds for Load & Height

  • 7 Deadlifts
  • 30 Bodyweight Lunges
  • 3 Box Jumps

(weight increases each round)
(rest as needed between rounds)

 

MONDAY

Mary
AMRAP in 20 minutes:

  • 5 Handstand Push-Ups
  • 10 Pistols
  • 15 Pull-Ups

Compare to 9.20.2016

TUESDAY

For Weight:
7 Rounds:

  • 3 Deadlifts
  • 2 Power Cleans
  • 3 Front Squats

(bar cannot rest keep the complex going or set is terminated)

SealFit ABS!
20 each (10 for beginners):

  • sit ups
  • leg levers
  • flutter kicks
  • good morning darlings
  • crunches
  • reverse crunches
  • bicycle crunches
  • hollow rocks

Compare to 4.6.17

WEDNESDAY

5 Rounds:
AMRAP in 3 minutes

  • 3 Box Jump Overs
  • 6 KB FR Lunges
  • 9 Lateral Ball Slams

Rest 1 minute

THURSDAY

Every 2 Minutes for 12 Minutes
1 Snatch Pull + 1 Hang Snatch(P2) + 2 OHS

AMRAP in 10 Minutes
Ladder up By 2s

  • OHS (95# | 65#)
  • Burpees

FRIDAY

Skill Time: Odd Object Carries

3 Rounds for Time:

  • 800m Run
  • 200m D-ball Run
  • 25 GHD Situps

SATURDAY

Chin Ups

3 Sets Max (If >10, add weight)

For Time:
42 - 30 - 18
Double Unders
21 - 15 - 9
Kettlebell Swings (2/1.5 Pood)

...directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower

...directly into
9 - 6 - 3:
Double KB Power Cleans
200m Run

SUNDAY

Partner WOD
For time:

  • 6 rope climbs (scale #rope climbs accourdingly)
  • 80 thrusters (75 | 55)
  • 50 dips
  • 6 rope climbs
  • 50 overhead squats (75 | 55)
  • 80 V-ups (L2 - GHD)
  • 6 rope climbs

MONDAY

Weighted Ring Muscle Ups  (Scale - Pull Ups & Dips)

3-3-3

"Elizabeth"

21-15-9

  • Squat Cleans (135# | 95# )
  • Ring Dips

Compare to 7/30/2016

TUESDAY

Skill work: D-Ball Play

For time:

in Teams of 3.

  • 3 wall walks
  • 10 GHDSU / 15 ab mat situps
  • 50' D-Ball / odd object carry

 

  • 3 wall walks
  • 12 GHDSU / 18 ab mat situps
  • 50' D-Ball / odd object carry

 

  • 3 wall walks
  • 14 GHDSU / 21 ab mat situps
  • 50' D-Ball / odd object carry

 

  • 3 wall walks
  • 16 GHDSU / 24 ab mat situps
  • 50' D-Ball / odd object carry

 

  • 3 wall walks
  • 18 GHDSU / 27 ab mat situps
  • 50' D-Ball / odd object carry

20min time cap

WEDNESDAY

Deadlift
3x3

Teams of 2, AMRAP in 9 minutes:

  • 10 synchronized Burpees
  • 15 synchronized  KB swings (2p/1.5p)
  • 50' resistance run

THURSDAY

2016 Granite Games Qualifier #2

17 Minute AMRAP:

  • 50 Cal Row
  • 50 Wall Ball Shots (20/14)
  • 50 Shoulder to Overhead (115/85)
  • 50 Box Jumps (24/20)

compare to 7/23/2016

FRIDAY

Overhead Squats
3-3-3

"Cindy, Interrupted"

4-3-2-1
Rounds of Cindy

  • 5 pullups
  • 10 pushups
  • 15 air squats

rest 1 minute between rounds
14 min cap

GIANTS GAME 7:15pm

SATURDAY

Turkish Get Up
1RM per hand

3 Rounds for Time 

  • 20 DB Hang Power Cleans (35# | 25#)
  • 30 DB push press (35# | 25#)
  • 40 Double Unders

18min time cap

GIANTS GAME 1:05pm

SUNDAY

"White"

5 Rounds For TIme

  • 3 Rope Climbs (15 ft)
  • 10 Toes-to-Bar
  • 21 Overhead Walking Lunges (45 lb plate)
  • 400 meter Run

Time Cap: 40 min

compare to 9/5/2016

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

MONDAY

"Ship"
9 Rounds:

  • 7 Squat Clean (185# | 135#)
  • 8 Burpee Box JumpS (36" | 30")

Compare to 1/25/2016

*REMINDER - there will be no 6:30PM SWOD nor 7PM All Levels CrossFit Class due to 4th Street construction.

TUESDAY

Wgt Pull Ups / RMU
5 - 5 - 5

5 Rounds:
14 Dumbbell SnatchES (50# | 35#)
14 Wall Balls (20# | 14#)

GIANTS GAME 7:15pm

WEDNESDAY

Skill: Handstand Walks & Freestanding Handstands

EMOM for 30 minutes

  • min 1: 4-8 Handstand Push Ups
  • min 2: Row (20/15 cals)
  • min 3: 5-15 Toes to Bar

GIANTS GAME 12:15pm

*REMINDER - there will be no 7PM All Levels CrossFit Class due to 4th Street construction.

THURSDAY

Deadlift
3x5

4 Rounds:

  • 14 Kettlebell Swings (2p | 1.5p)
  • 14 KB Power Cleans (2p | 1.5p)
  • 14 Lateral Hops

compare to 7/2/2016

*REMINDER - there will be no 630PM Oly nor 7PM All Levels CrossFit Class due to 4th Street construction.

FRIDAY

SATURDAY

OHS
5 - 5 - 5

21-15-9

  • OHS (95# | 65#)
  • Push ups

SUNDAY

Skill Work:
Pullups - kipping / butterfly

"Helen"

3 Rounds:

  • 400 meter Run
  • 21 Kettlebell Swings (1.5p | 1p)
  • 12 Pull-Ups

MONDAY

Front Squat

  • Hit a heavy single
  • 4x2 75%

AMRAP in 5 Minute:

  • 8 Box Jumps (36"| 30")
  • 8 Burpees
  • 45 Double Unders

GIANTS GAME 7:15pm

TUESDAY

10 Rounds for Time, 25 min cap:

  • 2 x 25m luggage carry (25m per arm, AHAP)
  • 3 Deadlift (315# | 225#)
  • 12 Toe to Bar

WEDNESDAY

Bench Press

3x5

3 Rounds for Time, 8 min cap:

  • 5 push jerks (135# | 95#)
  • 10 front rack stationary, step back lunges
  • 2 rope climbs

GIANTS GAME 7:15pm

THURSDAY

Skill - pistols.

Modified Moxie Madness 17.5

20 min AMRAP
teams of 3, 3 stations:

  • row for cals
  • sandbag / d-ball shuttle run
  • rest

Score the row and runs separately.
Rotate after completing the shuttle runs

FRIDAY

Snatches
15 minutes to build to a heavy quality single.

"Isabel"
30 snatches for time (135# | 95#)

9 min cap.

GIANTS GAME 7:15pm

SATURDAY

Skills: Agility/change in direction

30-20-10

  • Burpees
  • Front Rack Lunges (115# | 75#)

compare to 12/23/2016
GIANTS GAME 6:05pm

SUNDAY

Skill: Handstands

WZA 17.2
"Climb Jump Walk"
5 Rounds:

  • 5-4-3-2-1 Rope Climbs
  • 50 Double Unders
  • 50 ft HSW (L2 - 25ft UB, L3 50' UB)

2014 World's fittest woman:
Camile LeBlanc Bazinet 9:54

2017 UB's fittest woman:
Shannon De Peralta 9:57

12 min cap

GIANTS GAME 1:05pm

MONDAY

LABOR DAY WOD
30 min AMRAP:

  • 1 round of: partner A does 1 round of DT then partner B does 1 round
  •  run 400m
  • 2 rounds of: partner A does 1 round of DT then partner B does 1 round
  • run 400m
  • 3 rounds of: partner A does 1 round of DT then partner B does 1 round
  • run 400m, etc.

*"DT"
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

TUESDAY

Front Squat
3x3

3 rounds:
3 min AMRAP:

  • 50 Double Unders
  • 12 Russian Kettlebell Swings (2p | 1.5p)

rest 90 sec between rounds

WEDNESDAY

"Fran"

21-15-9

  • Thruster (95/65)
  • Pull Ups

Compare to 2016-01-26

THURSDAY

Bench Press

  • Work to a heavy single (or your ULO opener weight)
  •  2x3 at 85%

Row "flush": 8 rounds:
row (350/300m) at a comfortable pace
rest 2 minutes

FRIDAY

skill: KB Snatch

Every 2 Minutes for 20 Minutes:

  • 6 Kettlebell Snatch
  • 40 Double Unders

SATURDAY

ULTIMATE LIFT OFF

SUNDAY

"Nasty Girls"

3 rounds:

  • 50 air squats
  • 7 muscle ups
  • 10 HPC (135# | 95#)

MONDAY

Snatch Complex

  • 2 Snatch Grip Push Press
  • 2 Snatch Balances

4 x complex

TEAMS of 2:
AMRAP 12
Partner 1: MAX DB Snatches / Wall Balls
Partner 2: 50m Farmer's Carry AHAP
(Partner 1: alternate between exercises)

TUESDAY

Team WOD
400m run:

RX+ stone carry for advanced, RX plates, Lvl 1 med ball
***object must not touch the ground. Can be passed between partners

2 Rounds of:
- 10 Stone ot Shoulders (each)
Partner holds plank
- 20 Kettlebell Swings (each)
Partner holds plank

400m run: RX+ stone carry for advanced, RX plates, Lvl 1 med ball
***object must not touch the ground. Can be passed between partners

WEDNESDAY

Front Squats
3x5

6-9-12-9-6

  • Burpees over the bar
  • Front squats (185# | 125#)
  • Chest to bar pull-ups

THURSDAY
 

DIANE
21-15-9

  • Deadlifts
  • HSPU

GIANTS GAME 7PM

FRIDAY

Wide Grip Bench

8 - 8 - 8

EMOM for 15 minutes

 3 rounds:

  • Min 1: 20/17 Cal Row
  • Min 2: 20 GHD Sit Ups
  • Min 3: 20 Ball Slams
  • Min 4: 20 Cal Assault Bike
  • Min 5: 20s L-sit

SATURDAY

6 rounds:
in 1 minute:

  • 5 Back Squats
  • Max Box Jumps (20")

Rest 2 minutes between rounds
*For Squat, use 80% of your 1 RM

GIANTS GAME 1PM

SUNDAY

For Time:

  • 3 Rounds Bergeron Beep Test*
  • 30/20 Cal Row
  • 2 Rounds Bergeron Beep Test
  • 30/20 Cal Row
  • 1 Rounds Bergeron Beep Test


*Bergeron Beep Test –
7 Thrusters (75/55),
7 Pull-ups,
7 Burpees


GIANTS GAME 1PM

MONDAY

SKILL: HS Drills
(using fingers for balance)

2 Rounds:

  • 100ft. Walking Lunges (50#|35#)
  • 75ft. Handstand Walk
  • 50 Calories Rowing
  • 25 GHD Situps (scale: PVC sit-ups)


rest 3 min, then...

50 Burpees for time

GIANTS GAME 7PM

TUESDAY

P1 Snatch
1 - 1 - 1 - 1

5 Rounds

  • 3 Snatches (70-75% of 1RM)
  • 12 alternating pistols

1 min rest

GIANTS GAME 7PM

WEDNESDAY

Gymnastics Skills
EMOM for 15 Minutes

L2:
Min 1: 3 full beats + 1-3 ring muscle ups
Min 2: 5 strict dips with :05s pause at bottom
Min 3: 3 TTB into Pull Up

In Between:
Min 1: 10 Small Beats
Min 2: 5 Strict dips with :02 pause at bottom
Min 3: 3 Hip to Bar

L1:
Min 1: :20 second hang hollow hold from rings
Min 2: :20s Ring Support
Min 3: 3 Strict TTB to max height (no K2E alternative)

AMRAP 12 Minutes
10-9-8-7-6-5-4-3-2-1

  • Single Arm DB Push Press (45/35)
  • Bar Muscle-up


GIANTS GAME 1245PM

THURSDAY

Pause Back Squat
1 - 1 - 1 - 1

"Annie"

50-40-30-20-10

  • Double Unders
  • Situps

FRIDAY

Teams of 2:

Station 1:
150 Ring Push-Ups
(can't do at least 20 pushups in a row in general? ...regular push ups)
One partner works, the other holds top of deadlift (165# | 113#). Switch as needed.

Station 2:
150 KBS (1.5p | 1p)
One partner swings, the other holds their KB at chest height.
Dropping KB below chest height = 3 burpee penalty (per person!).

Station 3:
150 Wall Balls (20/14)
One partner works, the other holds plank. Switch upon dropping plank or as needed.

Station 4:
150 Ball Slams
One partner slams, the other holds loaded barbell in front rack (165# | 113#). Switch upon dropping plank or as needed.

SATURDAY

Clean & Jerk
12 minutes to find your max

Grace

30 Clean & Jerks (135# | 93#)

SUNDAY

EMOM 25 Minutes
Min 1: 6-12 strict pull-ups
Min 2: 18/15 Cal Row (scale according to skill)
Min 3: 8-12 Strict TTB
Min 4: 8-10 Burpees
Min 5: Rest

MONDAY

Bench Press
6x3

EMOM for 12 minutes

  • Max Pushups (lvl 2: Ring Dips)
  • Max Wall Balls
  • Max Barbell Lunges (75 | 55)

REST 1 Minute

TUESDAY

For Time:

15-10-5

  • Kettlebell Swings (2 | 1.5)
  • Toes to Bar

800m Burden Run (50/35)

5-10-15

  • Kettlebell Swings
  • Toes to Bar

WEDNESDAY

3-3-3-3-3
Halting Cleans

Complete 4 rounds for reps of:
In 2 minutes..
:60 Plank Hold (L1 Elbows) (L2 Banded)
Max Clusters
Rest 4 minutes

GIANTS GAME 7PM

THURSDAY

5 Rounds:

  • 300m Row
  • 10 Inverted V – Ups
  • DBALL Bear Carry 2x

10-8-6-4-2 Strict Chin Ups after every round

GIANTS GAME 7PM

FRIDAY

Back Squats
6x3

For Time

  • 50 Double Unders
  • 10 Burpee to Target
  • 40 Double Unders
  • 8 Burpee to Target
  • 30 Double Unders
  • 6 Burpee to Target
  • 20 Double Unders
  • 4 Burpee to Target
  • 10 Double Unders
  • 2 Burpee to Target

GIANTS GAME 7PM

SATURDAY

Good Mornings
3x8

For Reps in 4 minutes
60 seconds of Deadlifts (225# | 155#)
60 seconds of Handstand Push-Ups
45 seconds of Deadlifts
45 seconds of Handstand Push-Ups
30 seconds of Deadlifts
30 seconds of Handstand Push-Ups

GIANTS GAME 6PM

SUNDAY

Skill time: Strict Muscle Ups

Tabata Strict Muscle-up
1 Minute Rest
Tabata L-sit
1 Minute Rest
Tabata Calories on Airdyne
1 Minute Rest
Tabata 2-arm KB Cleans

GIANTS GAME 1PM

MONDAY

Filthy Fifty
For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

GIANTS GAME 7PM

TUESDAY

EMOM 10
Min 1: 6 Strict Weighted Ring Dips
Min 2: 15 Superman Holds (2 sec hold)

AMRAP in 8 Minutes:

  • 6 Alt DB Snatches
  • 4 No OH Man Maker

GIANTS GAME 7PM

WEDNESDAY

In groups of 3
EMOM for 12 minutes

  • Min 1: 45s Front Rack Hold
  • Min 2: 1 Minute plank
  • Min 3: Rest

GIANTS GAME 1245PM

THURSDAY

Banded Dimmel DL
3x10

Scotty

AMRAP in 11 minutes:
5 deadlifts (315#
18 wall-ball shots (20 | 14)
17 burpees, over the bar

FRIDAY

Pull Up Negatives
3 x 3-5

Resistance Band Nicole
4 Rounds

  • 30m R Bnd Sprint
  • Max Pull Ups

SATURDAY

Box Squats

5x5

15 minute EMOM (2p | 1.5)

  • 1st minute — 16 RKBS
  • 2nd minute — 12 KB Cleans
  • 3rd minute — 8 Goblet SquatsCalf Warm Up

SUNDAY

L2 Testing
Box Jumps
(games standards with a step down)
M: 90 in 5 minutes (24“)
W: 110 in 5 minutes (20”)

SKILLS: HS Work

AMRAP in 8 minutes

  • 50 GHD sit-ups 
  • 50 HSPU
  • Max meters on the rower in remaining time

 MONDAY

Front Squat
Max Double

15-12-9

  • Front Squats 
  • Burpees Over the Bar

TUESDAY

Skill Time

  • L1: Bar Muscle Up Progressions
  • L2: 3-5 x3 strict skin the cats (keep those elbows straight!)


Death By:

  • L1: Pull Ups
  • L2: Bar Muscle Up

WEDNESDAY

Push Press
Max!
Deload
2x2

5 rounds:

  • 2x Down & Back Farmers Carry (AHAP)
  • 20 Deficit Push-ups
  • 10 Push Jerks

GIANTS GAME 7PM

THURSDAY

EMOM for 8 Minutes

  • Even - 8-10 Wtd Strict Hanging Leg Raise 
  • Odd - Max Lateral Box Jumps

Skill Time: Pistols

EMOM for 16 Minutes

  • Even - 6-12 Pistols Even Min
  • Odd - Max Hollow Rocks

GIANTS GAME 7PM

FRIDAY

Deadlift

(each set every 2 minutes)
Set 1: 6 reps (start around 75-80% of your 1RM)
Set 2: 4 reps (add weight)
Set 3: 2 reps (add weight)
Set 4: 6 reps (at Set 2 weight)
Set 5: 4 reps (at Set 3 weight)
Set 6: 2 reps (should end approximately 90-95% of your 1RM)

3 Rounds:

In 4 Minutes:

  • Row 500 Meter/Bike/400m run
  • 20 Front Rack KB Lunges
  • 20Ft. HS Walk


GIANTS GAME 7PM

SATURDAY

Skill Time:
SDLHP

4 rounds

  • 20 Pull Ups (L2: Towel Pull Ups, alt hands... BRING YOUR OWN TOWEL)
  • 20 Russian KBS (2p | 1.5p)
  • 20 Burpees
  • 20 KB SDLHP

GIANTS GAME 6PM

SUNDAY

Snatch Balance

15 minutes to find your max

AMRAP in 7 Minutes

  • 50 double unders
  • 10 overhead squats (135# | 103#)

GIANTS GAME 1PM