Wednesday 2-14
Partner WOD
20 Laps in pool bleachers
100 PU
20 Laps in pool bleachers
100 SU
20 Laps in pool bleachers
100 Squats
Alternate laps and 10 Reps
Tuesday 2-13
Partner WOD
10 Figure 8's in pool bleachers
2x5 Bench press
10 Laps
2x5 Squat
10 Laps
2x5 Clean
10 Laps
2x5 Pull-ups
10 Laps
2x5 KB Swings
Finish with an extra set of Figure 8's
Monday 2-12
AMRAP 24 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 24 Min.
Friday 2-9
Partner WOD
5 Rounds for Time
10 laps in pool bleachers (alternating 5 each partner
20 PU
20 SU
Both partners do 20 reps and do them together
Wednesday 2-7
5 Min Snakes
Indian runs Front to Back
5 MIn Snakes
Indian Runs Back around to Front
Tuesday 2-6
Pain Storm XXII
All laps are figure 8's in the pool
1lap
25 Burpees
2 Laps
50 Push-ups
3 Laps
75 Walking Lunges
4 Laps
100 Squats
3 Laps
75 Walking Lunges
2 Laps
50 Push-ups
1 Lap
25 Burpees
Monday 2-5
"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
Friday 2-2
6 to 1 Minutes in the pool
2 lap sprint between sets
Tuesday 1-30
4 5 min AMRAP's
Run a snake
20 PU
20 Crunches
1 min rest between sets
Monday 1-29
Partner WOD
10 Laps on the pool deck
2x5 Bench press
10 Laps
2x5 Squat
10 Laps
2x5 Clean
10 Laps
2x5 Pull-ups
10 Laps
2x5 KB Swings
Alternate laps an sets of 5
Both men do 2 sets of 5
Tuesday 1-23
Partner WOD
AMRAP in 25 min
Partner 1 runs a snake
Partner 2 does 10 Ground to Overhead
10 Push-ups
while partner 1 runs
Partners continue to switch positions
Monday 1-22
"Christmas Returns"
The 12 days of Christmas backwards
12 laps
11 HSPU
10 4 ct Lunges
9 St nd-ups
8 HRPU
7 Crunches
6 Burpees
5 Squats
4 PU
3 4 ct Jumping Jacks
2 v-Sit-ups
1 4 ct Mountain Climbers
Friday 1-19
3 Rounds for time
800 M Run (10 laps around the pool)
5 bleacher climbs
Thursday 1-18
"Practice Gone Bad"
5 Rounds of:
Wallballs
Sit-ups
Push-ups
Squats
Sprints
Each exercise for 30 sec max reps
Tuesday 1-16
AMRAP in 25 min
1 Lap
20 Pushups
add 1 lap each round
Friday 1-12
6 to 1 min in pool bleachers
2 lap sprint after each roound
Thursday 1-11
Partner WOD
20 Laps on the pool deck
2x5 Bench press
16 Laps
2x5 Squat
12 Laps
2x5 Clean
8 Laps
2x5 Pull-ups
4 Laps
2x5 KB Swings
Alternate laps an sets of 5
Both men do 2 sets of 5
Tuesday 1-9
AMRAP in 22 min
1 lap around the auditorium
10 PU
10 SU
add 1 lap and 10 reps each round
Tuesday 1-2
"30 Days of Ramadan"
6 Rounds
5 120 m sprints
Each sprint gets faster starting at 1:00
reducing by 5 sec till :40
Friday 12-29
6 to 1 Snakes in the pool
20 PU
20 Crunches
20 Squats
After each round
Wednesday 12-27
6 Rounds for Reps
3 Min Rounds
1 Min Rest
Run 400 m (5 laps on pool deck) and with the remaining time max reps of
Round 1 and 4 Push-ups
Round 2 and 5 Sit-ups
Round 3 and 6 Box Jumps
Tuesday 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
Friday 12-22
6 to 1 Minutes
After even sets
2- 30 sec step-ups
After odd sets
2 sprint laps
Thursday 12-21
Partner Filthy 4 Miles
4 mile partner run
(80 laps around the pool)
Alternate 2 laps
Partner that is not running does 5 burpees each time
Wednesday 12-20
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
Tuesday 12-19
AMRAP in 24 min
"Four Corners"
Run up the stairs
10 PU
Run Down the Hall
10 Crunches
Run Down the stairs
10 Air Squats
Run Down the Hall
10 Leg Levers
Monday 12-18
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
Friday 12-15
6 - 5 - 4 Min runs in pool bleachers
4 30 sec step ups
2 min run
Thursday 12-14
Partner "Murph"
1 Mile Run
100 Push-ups
160 Sit-ups
200 Squats
1 Mile Run
Partners alternate 100 m runs and 10 reps
Wednesday 12-13
Tuesday 12-12
"Festival of Weights"
8 RFT
1 Clean
8 Box Jumps
Add 1 clean each round
Monday 12-11
2 12 Min Rounds For Reps
Round 1
1 Snake
10 PU
10 SU
Increase reps by 10 each round, always 1 snake
Round 2
1 Lap in Bleachers
10PU
10 SU
Increase by 1 lap each round, always 10 PU and 10 SU
Friday 12-8
5 to 1 Minutes in the pool bleachers
2 laps sprint between each set
Thursday 12-7
200 PU for time
Every break run a lap
First break 1 lap
Second 2 laps
Third 3 laps
Forth and every one after that 4 laps
Wednesday 12-6
1 Km Run
10 Wallballs
20 Burpees
10 Wallballs
30 Sit-ups
10 Wallballs
40 Push-ups
10 Wallballs
50 Squats
10 Wallballs
1 Km Run
Cash out: Extra Sets of Push-ups
Tuesday 12-5
Partner "Wet Murph"
600 m Swim
100 Leg Levers
100 Push-ups
100 Squats
600 m Swim
Partners alternate 30 m swims ans 10 reps
Monday 12-4
For Time
6 Snakes
60 PU
5 Snakes
50 SU
4 Snakes
40 Squats
3 Snakes
30 Leg Levers
2 Snakes
20 Burpees
1 Snake
10 Pull-ups
Saturday 12-2
USMC
17 Stations
2 min work
1 min rest
Friday 12-1
Lifting in the weight Room
Thursday 11-30
2 rounds
AMRAP in 12 MIn
2 min rest between rounds
Round 1
80 ft Burpee Broad Jumps
100 m Run
Round 2
5 med slam ball spins
100 m Run
Wednesday 11-29
4 Rounds
AMRAP in 5 min
1 min rest between rounds
5 left arm snatches
5 Right arm snatches
2 laps in pool bleachers
10 Goblet Squats
2 laps in pool bleachers
10 Mason Swings
2 laps in pool bleachers
10 V-Situps
2 laps in pool bleachers
Tuesday 11-28
Tabata
PU
SU
Squats
Burpees
Inchworm PU
Monday 11-27
AMRAP in 24 Min
1 Snake
5PU
5 Squats
Add 1 snake and 5 reps each round
Wednesday 11-22
Partner "Murph"
1 Mile Run
100 Push-ups
160 Sit-ups
200 Squats
1 Mile Run
Partners alternate 100 m runs and 10 reps
Tuesday 11-21
2 Mile Run for Time
Every 2 minutes stop and do 5 burpees until the 2 miles is complete
Monday 11-20
6 Rounds for Reps
3 Min Rounds
1 Min Rest
Run 400 m (5 laps on pool deck) and with the remaining time max reps of
Round 1 and 4 Push-ups
Round 2 and 5 Sit-ups
Round 3 and 6 Box Jumps