Tuesday 2-24
Partner WOD
1000 M Sptint
100 PU
1000 M Sptint
100 SU
1000 M Sptint
100 Squats
Partners Alternate 100 M Sprints
and 10 reps at a time on the exercises
Monday 2-23
Partner WOD
AMRAP in 15 Min
8 Burpees
8 HRPU
8 Box Jumps
8 KB Swings
100 m Sprint
Each partner alternates the exercises. One round is done when
partner 2 does the sprint.
Friday 2-20
2 10 min snakes in the pool bleachers
50 crunches in between the sets
Thursday 2-19
4 Rounds 6 min AMRAP
Round 1 and 3
2 laps in pool bleachers
3 Squats, 3 Leg levers
2 laps in pool bleachers
6 Squats, 6 Leg levers
Continue to add 3 rep to each set
Round 2 and 4
2 laps in pool bleachers
3 SU, 3 PU
2 laps in pool bleachers
6 SU, 6 PU
Continue to add 3 rep to each set
Wednesday 2-18
4 rounds
EMOM
15 Burpees
20 Squats
1 lap around pool bleachers include the middle stairs
15 HRPU
20 Crunches
1 lap around pool bleachers include the middle stairs
Monday 2-16
"Valentine's Day Massacre"
Partner WOD
Done for time
One partner works while the other holds a 45# plate over their head
If the plate rests on your body or the ground it is a 25 burpee penalty
40 Wall Balls
80 KB Swings
120 PU
160 Crunches
200 Squats
800 m sprint
Friday 2-13
10 x 320 m sprints
Leave every 2:15
Thursday 2-12
Partner WOD
1 mile run
100 Push-ups
120 Thrusters 45#
300 Sit-ups
1 mile run
Each partner does a 100m sprint alternating on the miles
Each partner does sets of 10 reps on the exercises until the set in done
Monday 2-9
3 Rounds for Reps
Partner 1 Runs 3 mins
Partner 2 1 min Wallballs
1 min Mason swings with med ball
1 min squats
Stitch every 3 minutes until both men have done both 3 times
Friday 2-6
3 Rounds for reps
Round 1
AMRAP in 6 min
1 lap 5 Push-ups add 5 PU each round
Round 2
AMRAP in 6 min
1 lap 5 Sit-ups add 5 SU each round
Round 3
AMRAP in 6 min
1 lap 5 Squats add 5 Squats each round
Wednesday 2-4
Partner WOD
3 Rounds for reps and distance
Partner 1 - runs 3 min for distance
Partner 2- EMOM 10 Wallballs
10 mason Swings with Med Ball
10 Burpees
Every 4 min switch run and exercises
Monday 2-2
AMRAP in 24 min
1 Snake
5 PU
5 SU
Each round increase by 1 snake and 5 reps on exercises
Thursday 1-29
8 Rounds
3 mins
Run 400 m
With remaining time
Odd Sets SU
Even Sets Squats
2 Min rest between rounds
Sunday 1-25
Partner WOD
1 mile run
100 Push-ups
120 Thrusters 45#
300 Sit-ups
1 mile run
Each partner does a 100m sprint alternating on the miles
Each partner does sets of 10 reps on the exercises until the set in done
Friday 1-23
300 m run
100 Push-ups
200 m Run
75 Push-ups
100 m run
50 Push-ups
Each time you break the set of push-ups you do a 100 m penalty lap
Thursday 1-22
Partner WOD
4 Rounds for reps and distance
Partner 1 - runs 5 min for distance
Partner 2- EMOM 10 PU
10 SU
10 Squats
Every 5 min switch run and exercises
Tuesday 1-20
2 mile run for time
Every two minutes drop and do 10 Burpees until the 2 mile is complete
Friday 1-16
4 x 5 min snakes in pool
50 Crunches between sets
Cash Out: 2 lap sprint
Thursday 1-15
"Happy Birthday Zack"
4 RFT
16 KBS
16 SDLHP
600m Run
Wednesday 1-14
Partner WOD
1 mile run
100 Push-ups
120 Thrusters 45#
300 Sit-ups
1 mile run
Each partner does a 100m sprint alternating on the miles
Each partner does sets of 10 reps on the exercises until the set in done
Monday 1-12
6x4 min Snakes
Between each set preform 1 min of:
Plank hold
Macarana Plank
Elbow, Elbow, Hand, Hand Plank
Macarana Plank
Plank hold
Friday 1-9
5 min Snake
2 lap Sprint
5 min Snake
2 lap Sprint
5 min Snake
2 lap Sprint
5 min Snake
2 lap Sprint
5 min Snake
Thursday 1-8
"Practice Gone Bad"
5 Rounds of:
Wallballs
Sit-ups
Push-ups
Squats
Sprints
Work in pairs
Partner 1 does each exercise for 30 sec each while Partner 2 counts.
After the sprints, Partner 2 works and Partner 1 counts
Wednesday 1-7
4 - 6 min sets
Set 1
10 Bent over rows
1 Snake in pool bleachers
Set 2
10 Shoulder press
1 Snake in pool bleachers
Set 3
10 dead lifts
1 Snake in pool bleachers
Set 4
10 Ground to overhead
1 Snake in pool bleachers
Tuesday 1-6
Partner WOD
1 mile run
100 wallballs
200 push-ups
300 squats
1 mile run
Each partner does a 100m sprint alternating on the miles
Each partner does sets of 10 reps on the exercises until the set in done
Monday 1-5
4 laps in pool bleachers
4 rounds 10 PU 10 Crunches
4 laps in pool bleachers
3 rounds 10 Squats 10 Mountain climbers
4 laps in pool bleachers
2 rounds 10 Russian lunges 10 inchworm PU
4 laps in pool bleachers
1 round 10 burpees 10 jump squats
4 laps in pool bleachers
Friday 1-2
5 - 6 min sets
Partner WOD
#1 Runs 3 laps around pool
#2 OH Med Ball Step-ups
#1 Runs 2 laps around pool
#2 Med Ball Mason swings
#1 Runs 2 laps around pool
#2 Med Ball Squats
#1 Runs 2 laps around pool
#2 Med Ball Shoulder to Overhead
Alternate laps carrying the Med Ball Around the pool
Wednesday 12-31
4 Person Teams 2 - 12 Min Rounds
Round 1 Round 2
1 Run Snake Run Snake
2 Push-ups Macarana Planks
3 Crunches Leg Leavers
4 Squats 3-point stance
Tuesday 12-30
4 - 6 min sets
Partner WOD
#1 Runs Snake
#2 KB Swings
#1 Runs Snake
#2 Goblet Squats
#1 Runs Snake
#2 SDLHP
#1 Runs Snake
#2 KB Sit-ups
Sunday 12-28
8 Rounds
3 mins
Run 400 m
With remaining time
Odd Sets PU
Even Sets SU
2 Min rest between rounds
Friday 12-26
Weight room
3x5 Bench Press
3x5 Dead lifts
3 set of pull-ups
4 - 6 minute runs
50 Crunches between each set
Wednesday 12-24
"12 Days of Christmas"
100 m Run
2 HSPU
3 4 ct Lunges
4 Stand-ups
5 HRPU
6 Crunches
7 Burpees
8 Squats
9 PU
10 4 ct Jumping Jacks
11 V-Sit-ups
12 4 ct Mountain Climbers
Tuesday 12-23
AMRAP in 24 Min
1 Snake
10 Push-ups
10 Crunches
Increase reps by 10 each round
Sunday 12-21
4 - 10 min runs
"Cash Out"
2 320 m Sprints
Friday 12-19
6 to 1 Min running snakes in the pool
50 Crunches between each round
Thursday 12-18
2 x 10 min rounds
Round 1
1 lap around pool
5 wall balls
Add 1 lap and 5 reps each round
Round 2
1 lap around pool
5 bench dips
Add 1 lap and 5 reps each round
Wednesday 12-17
3 x 6 min Rounds
Round 1 - Partner 1 Runs a snake while Partner 2 does Man Makers
switch each time the partner completes a snake
Round 2 is Sit-ups
Round 3 DB Squats
Tuesday 12-16
8 Rounds
2 Min sprint snake
1 Min Rest
Monday 12-15
2 x 10 minute rounds
Round 1
5 KBS
5 Pushups
1 Snake in Pool Bleachers
Add 5 reps and 1 snake each set
Round 2
5 SDLHP
5 Leg Levers
1 Snake in Pool Bleachers
Add 5 reps and 1 snake each set
Saturday 12-13
EMOM for 15 min
5 G to OH
5 OH Squats
Friday 12-12
6 3min Rounds
Odd rounds
40 m run
2 Wall walks
40 m run
5 Box Jumps
Even rounds
40 m run
2 Inch Worm PU
40 m run
5 Squats
Thursday 12-11
Weight Room
Everyone must complete:
3x5 Bench Press
3x5 Deal Lift
2x10 Burpee Pull-ups
2x10 GHD Sit-ups
Wednesday 12-10
2 RFT
Partner WOD
20 m Single leg carry (P1 carries down, P2 carries back)
100 m run
20 m Wheel barrel carry (P1 carries down, P2 carries back)
100 m run
20 m waking lunges (Both go down and back)
100 m run
20 m Double leg carry (P1 carries down, P2 carries back)
100 m run
Tuesday 12-9
1.5 Mile run
100 Push ups
100 Sit-ups
100 Squats
1.5 mile run
Partner WOD
one man works while the other rests
alternating 200m runs
10 reps each
Monday 12-8
4 3 min rounds
3 min rest between rounds
Swim(short way) across the pool as many laps as possible in 3 min
During the rest Odd Rounds 100 Push-ups
Even Rounds 100 Squats
Subtract 5 reps for every lap you swim
Saturday 12-6
Pyramid up and down
10 Russian Lunges
20 Burpees
30 Squats
40 Push-ups
50 Crunches
4 laps in pool bleachers after each set
Repeat the crunches on the way down
Friday 12-5
Death by Push Press
EMOM 3 Reps Push Press
Starting at 45#
Increase by 10# every minute until you can't complete 3 reps
Thursday 12-4
5 RFT
4 Corners
Sprint - Run up the stairs 10 squats Run back down
Sprint - 10 Push-ups
Sprint - 10 Crunches
Sprint - 10 Leg Levers
30 Seconds Rest between sets
Wednesday 12-3
10 Thrusters
20 Bench Press
30 Dead Lifts
40 Squats
Interval running while waiting your turn or
finished with your turn.
Tuesday 12-2
10 to 1 Short Laps in Pool
20 Med Ball Squats on Bleacher side
20 V-Sit-ups on office side
Monday 12-1
As many burbees as possible in 7 minutes
then
6 rounds for time
3 Min Snake in bleachers
30 Sec Rest
Wednesday 11-26
3 Rounds
8 min AMRAP
1 Snake in Bleachers
5 G to OH
Increase reps by 5 each set
8 min AMRAP
1 Snake in Bleachers
5 OH Squats
Increase reps by 5 each set
8 min AMRAP
1 Snake in Bleachers
5 Bench Dips
Increase reps by 5 each set
Tuesday 11-25
MR Pull-ups 1 min rest MR Pull-ups
3x5 Back Squats
2 Rounds Partner WOD
7 min AMRAP
Partner 1 Runs Lap in bleachers
Partner 2 does as many Push-ups as Possible
Keep switching for the 7 min
2 Min rest
7 min AMRAP
Partner 1 Runs Lap in bleachers
Partner 2 does as many Box Jumps as Possible
Keep switching for the 7 min
Monday 11-24
3 Man Partner WOD
AMRAP 18 Min
30m Burpee Broad Jumps
120M Sprint