Friday 2-19
6 to 1 Snakes in the pool.
Thursday 2-18
Partner WOD
1 Mile Run
100 Sit-ups
200 Push-ups
300 Squats
1 Mile Run
One partner Works while one rests.
Alternate 100 m runs and 10 reps each
Wednesday 2-17
Partner WOD
AMRAP in 24 min
10 PU
8 DB Thrusters
10 SU
8 Wallballs
100 m Sprint
One partner works while the other rests
Tuesday 2-16
AMRAP in 20 min
1 Snake in the pool
10 PU
10 Squats
Each round add a snake and 10 reps
Monday 2-15
"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 2-12
2 Mile Run for Time
Every 2 minutes stop and do 5 burpees until the 2 miles is complete
Thursday 2-11
Partner WOD
10 Laps around the pool Bleachers
4x3 Bench Press (Body Weight)
10 Laps around the pool Bleachers
4x8 G to OH 45#
10 Laps around the pool Bleachers
4x3 Back Squat (1.25 Body Weight)
10 Laps around the pool Bleachers
4x8 KB Swings
10 Laps around the pool Bleachers
Monday 2-8
3 Rounds for Reps
1 Min Burpees
1 Min SU
1 Min Squats
1 Min Leg Levers
1 Min PU
3 Min to Run 400 m
Any time less than 3 Min is rest time before the next set
Friday 2-5
For Time
10 Laps in pool bleachers
50 PU
8 Laps in pool bleachers
40 Leg Leavers
6 Laps in pool bleachers
30 Squats
4 Laps in pool bleachers
20 SU
2 Laps in pool bleachers
10 Burpees
Thursday 2-4
For Time
400 m Run
25 Wall Balls
400 m Run
25 Burpees
400 m Run
25 SU
400 m Run
25 Goblet Squats
400 m Run
25 HRPU
400 m Run
Tuesday 2-2
7-4 Snakes in pool bleachers
10 Squats
10 leg leavers
after each set
Monday 2-1
AMRAP 12 Min
Partner WOD
10 GTO 45#
10 45# Goblet squats
10 Sit-ups
Partner 1 does the exercises while Partner 2 runs 4 shuttles in the aux gym
When P2 finishes the run P1 does the 4 shuttles and P2 takes over where P1 left off.
This continues for 12 Min.
AMRAP 12 Min
Partner WOD
10 Push-ups
10 45# Good Mornings
10 Leg Leavers
Partner 1 does the exercises while Partner 2 runs 4 shuttles in the aux gym
When P2 finishes the run P1 does the 4 shuttles and P2 takes over where P1 left off.
This continues for 12 Min.
Thursday 1-28
8 rounds for Reps
2 min AMRAP
Run 3 laps around the pool
with remaining time on Odd sets do Box Jumps
Even sets do Leg Leavers
Wednesday 1-27
150 Push-ups for time
Every break in your set is a laps penalty
1st break 1 lap
2nd break 2 laps
3rd break 3 laps
every break after that is 4 laps
Tuesday 1-26
8 to 1 laps around the bleachers in the pool
at the end of each set 10 PU ad 10 Crunches
Thursday 1-21
20 min AMRAP
1 Lap 10 PU 10 SU
add one lap and 10 reps each round
Tuesday 1-19
Partner WOD
21 Min AMRAP
7 G to OH 45#
7 Burpees
7 Box Jumps
6 laps around the pool
Partners alternate exercises, one work while one rests.
Partners also alternate laps.
Friday 1-15
6 to 1 minutes run in the pool bleachers
6, 4 and 2 snakes
5 and 3 outside - sprint the bottom
1 full 2 lap sprint outside
Thursday 1-14
Partner WOD
1 Mile Run
60 Stand-ups
120 Squats
180 Push-ups
1 Mile Run
One partner Works while one rests.
Alternate 100 m runs and 10 reps each
Wednesday 1-13
Partner WOD
10 laps around pool bleachers
24-18-12 Back Squat
Push-ups
10 laps around pool bleachers
24-18-12 Cleans
Sit-ups
10 laps around pool bleachers
24-18-12 Deadlift
Box Jumps
10 laps around pool bleachers
Partner alternates laps and half the reps on exercises
Monday 1-11
2 - 6 minute rounds
each round is three 2 min rounds
First Round
run 3 laps around the pool
10 PU
Keep adding 10 PU each set.
At 2 min you get a thirty second rest and continue where you left off
Second Round
run 3 laps around the pool
10 SU
Keep adding 10 SU each set.
At 2 min you get a thirty second rest and continue where you left off
CASH OUT: 3 - 25 m Sprints
Thursday 1-7
For Time
1000 m run
20 PU 20 Crunches
800 m run
20 PU 20 Crunches
600 m run
20 PU 20 Crunches
400 m run
20 PU 20 Crunches
200 m run
20 PU 20 Crunches
Wednesday 1-6
9 - 2 min set
Run 3 laps around pool bleachers
with the remaining time max number of:
Sets 1, 4, 7 - Push-ups
2, 5, 8 - Sit-ups
3, 6, 9 - Squats
1 min rest between sets
Tuesday 1-5
Partner WOD
800 m Run (10 80 m laps)
120 Single-unders
800 m Run
100 Box Jumps
800 m Run
80 Push-ups
800 m Run
60 Partner Sit-ups
800 m Run
40 Pull-ups
Partners alternate 80 m runs and 10 reps on the exercises
Monday 1-4
Partner WOD
Alternate 10 reps each until completed
100 Ground to Overhead 45# plate
100 Burpees
100 Sit-ups
100 Push-ups
One partner works while the other holds the plate
Once you are finished with the G to OH the plate in not allowed to go below your waste or rest on your body.
200 m run as penalty if it does
Thursday 12-31
For Time
6 Snakes - 24 Burpees
5 Snakes - 20 Box Jumps
4 Snakes - 16 KB Swings
3 Snakes - 12 Man-Makers
2 Snakes - 8 Pull-ups
1 Snake - 4 HSPU
Wednesday 12-30
"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
Monday 12-28
8 - 3 min Rounds
Run 400 m
With remaining time
Odd sets Push-ups
Even Sets G to OH
2 Min rest between rounds
Saturday 12-26
"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
Thursday 12-24
7 RFT
7 snatches
7 Box Jumps
7 Push Press
7 Burpees
7 Thrusters
Wednesday 12-23
Partner WOD
20 min AMRAP
8 Burbees
8 Push-ups
8 Goblet Squats
8 Wall Balls
120 m run
Partners alternate exercises
Tuesday 12-22
8 Rounds
3 mins
Run 400 m
With remaining time
Odd Sets PU
Even Sets G2OH
2 Min rest between rounds
Monday 12-21
"Festival of Weights"
8 RFT
1 Clean
8 Box Jumps
Increase cleans by 1 rep each round
Friday 12-18
6 to 1 minutes run in the pool bleachers
6 and 5 snakes
4 and 3 outside - sprint the bottom
2 snake
1 full sprint outside
Thursday 12-17
Partner WOD
8 laps around pool bleachers
80 Push-ups
8 laps around pool bleachers
80 Box Jumps
8 laps around pool bleachers
80 Squats
Wednesday 12-16
Partner WOD
1 Mile Run
120 Wallballs
120 Push-ups
120 Leg throw downs
1 Mile Run
One partner Works while one rests.
Alternate 100 m runs and 10 reps each
Tuesday 12-15
Partner WOD
4 Rounds Each for total reps
:30 of each
Burpees
Squats
Push-ups
V Sit-ups
One partner goes while the other counts.
Alternate every 2 min
Monday 12-14
"30 Days of Ramadan"
6 Rounds
5 120 m sprints
Each sprint gets faster starting at 1:00
reducing by 5 sec till :40
Saturday 12-12
Partner WOD
AMRAP in 20 Min
10 Thrusters
15 KBS
20 Deadlifts
P1 starts the exercises while P2 runs a snake in the pool. When P2 returns from the pool
P1 does a snake and P2 takes over the exercises.
Friday 12-11
8 - 2 min Rounds
Run 240 m
With remaining time
Do the following holds
1 and 5 Front leaning rest
2 and 6 Plank
3 and 7 Wall sit
4 and 8 Handstand hold
Thursday 12-10
6 3 min rounds
1 min rest between rounds
2 snakes with remaining time
AMRAP Odd sets Push-ups
Even sets DB Thrusters
Wednesday 12-9
AMRAP in 18 Min
200 m Run
15 Push-ups
15 Sit-ups
15 Squats
Tuesday 12-8
AMRAP in 20 Min
5 Burpees
10 V-Sit-ups
15 Push-ups
1 short lap
add a lap on each round
Monday 12-7
AMRAP 20 Min
Partner WOD
5 Burpees
10 GTO 45#
15 Pushups
Partner 1 does the exercises while Partner 2 runs 6 shuttles in the aux gym
When P2 finishes the run P1 does the 6 shuttles and P2 takes over where P1 left off.
This continues for 20 Min.
Saturday 12-5
Partner Dirty Thirty
For Time
60 Box Jumps
60 Jumping Pull-ups
60 KBS
60 Walking Lunges
60 Knees to Elbows
60 Push Press
60 Back Extensions
60 Wall Balls
60 Burpees
60 Single Unders
Partners alternate 10 reps each. One person works while the other rests.
Friday 12-4
4 Rounds
3 min snakes
2 min - two sprints around the outside of the pool bleachers
Remaining time is rest time
Thursday 12-3
3 5 min sets
AMRAP in 5 min
100 m Sprint
5 Push-ups
Increase PU by 5 each set
AMRAP in 5 min
100 m Sprint
5 Sit-ups
Increase SU by 5 each set
AMRAP in 5 min
100 m Sprint
5 Squats
Increase Squats by 5 each set
Wednesday 12-2
For Time
6 Snakes - 24 Burpees
5 Snakes - 20 Box Jumps
4 Snakes - 16 KB Swings
3 Snakes - 12 Man-Makers
2 Snakes - 8 Pull-ups
1 Snake - 4 HSPU
Tuesday 12-1
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
Monday 11-30
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
CASH OUT: 3x5 Cleans AHAP
Wednesday 11-25
Partner WOD
1 Mile Run
100 Wallballs
200 Sit-ups
300 Squats
1 Mile Run
One partner Works while one rests.
Alternate 100 m runs and 10 reps each
CASH OUT: 3x5 Bench Press AHAP
Tuesday 11-24
2 Rounds
E75OTM for 25 min
Swim 25m 5 Deck-ups
Swim 25m 10 Crunches
2 min rest
Swim 25m 10 push-ups
Swim 25m 10 Leg Levers
Monday 11-23
3 snakes in pool bleachers
Tabata Push-ups
3 snakes in pool bleachers
Tabata Sit-ups
3 snakes in pool bleachers
Tabata Squats
3 snakes in pool bleachers
Tabata Burpees