May 24th WODs

1


A1. Deadlfit @ 21X1, 4-5 reps x 4 sets, 2 min
A2. Close Grip Bench Press @ 30X0, 4-6 reps x 4 sets, 2 min
B. DB Walking Lunges @ 10X0, 12/leg x 4 sets, 2 min
C1. DB Back Extensions @ 20X0, 10-12 reps x 3 sets, 1 min
C2. GHD Sit-ups, AMRAP in 30 sec x 3 sets, 1 min



2

5 x Row Sprint 30 sec ALL OUT, 3 min b/t sets
+
5 min rest
+
5 x 30 sec Row @ 50%/30 sec Row @ 80%
+
5 min rest
+
5 x 30 sec Burpees/30 sec rest
+
5 min rest
+
10 min Run outside



3

As many rounds as possible in 20 minutes:
200m Row
15 KBS - 24kg/16kg
25 Air Squats
35 Box Jumps - 20"/14"

May 1

1


A1. Back Squat @ 20X1, 12-15 reps x 3 sets, 1 min

A2. Flat Bench DB Press @ 20X0, 12-20 reps x 3 sets, 1 min

A3. DB Russian Step-ups @ 11X0, 10-12/leg x 3 sets, 1 min

A4. One Arm DB Row @ 20X0, 15/arm x 3 sets, 1 min

B. Airdyne Sprint 10 sec ALL OUT every min for 10 mins



2

4-5 sets @ moderate effort:

4 min Row

2 min Double Unders

4 min rest b/t sets



3

As many rounds as possible in 2 minutes:

3 DL @ 135lb/95lb

3 Burpees

+

Rest 10 min

+

As many rounds as possible in 2 minutes:

3 DL @ 135lb/95lb

3 Burpees

+

Rest 10 min

+

As many rounds as possible in 2 minutes:

3 DL @ 135lb/95lb

3 Burpees

April 26th WODs

9


A. Push Press, build to a 1RM

B1. Clean Grip DL @ 30X0, 8-8-6-6, 2 min - increase weight every set

B2. Flat Bench DB Press, 20-30 x 4 sets, 2 min

C. Row Sprint 30 sec ALL OUT x 4 sets, 60 sec b/t efforts



10

A. Power Clean, build to a 1RM

B1. Knees to Elbows, AMRAP in 1 min x 5 sets, 1 min

B2. Front Squat @ 20X0, 12-15 x 5 sets, 1 min

C. Airdyne @ 95%, 1 min x 3 sets, 5 min b/t sets - go hard



11

A. Wtd Chin-ups, build to a 1RM (or a lot of negative reps!)

B1. Romanian Deadlift @ 20X0, 8-10 reps x 5 sets, 1 min

B2. Ring Dips, AMRAP in 1 min x 5 sets, 1 min - do ring holds if you can't

C. Unanchored Sit-ups, AMRAP in 1 min x 5 sets, 1 min

Week of April 16th

6

A. Push Jerk, 3-3-3, 3-4 min

B1. Barbell Romanian Deadlifts @ 10X0, 12-15 reps x 5 sets, 1:30 min

B2. Barbell Russian Step-ups, 10/leg x 5 sets, 1:30 min

C. Row Sprint 20 sec ALL OUT x 5 sets, 40 sec b/t efforts



7

A. Power Snatch, build to a 1RM

B1. Ring Dips, AMRAP x 5 sets, 2 min (girls do flat bench db press @ 20X0, 6-9 reps x 5 sets, 2 min)

B2. Wtd Chin-ups, 2-3 tough reps x 5 sets, 2 min

C. Airdyne - as many miles as possible in 10 minutes



8

A. Back Squat @ 30X1, 4-6 reps x 3 sets, 3-4 min

B1. One Arm Rows @ 20X0, 10-12/arm x 2 sets, 2 min

B2. Press @ 10X0, AMRAP @ 66% 1RM x 4 sets, 2 min

C. Burpees, AMRAP in 1min x 3 sets, 1 min

WODs - April 4th

1

A. Press, achieve a 1RM

B. Press @ 80% of 1RM from part A - perform AMRAP x 5 sets, 3 min b/t sets

C. As many rounds as possible in 5 mins:

5 toes to bar (knee raises if you can't)

15 unanchored sit-ups

D. Side Bridges, AMSAP per side x 3 sets per side, 30 sec b/t sides

2

A. Romanian Deadlift @ 30X0, 10-10-8-8, 3 min

B1. Bench Press @ 20X1, 8-12 reps x 5 sets, 2 min

B2. Back Squat @ 20X1, 8-12 reps x 5 sets, 2 min

3

A. Push Press, build to a 1RM

B1. Russian KBS, 12-15 heavy reps x 5 sets, 1:30 min

B2. Barbell Forward Lunges, 8/leg x 5 sets, 1:30 min

C. Airdyne Sprint 15 sec ALL OUT x 5 sets, 1:30 min b/t sets

4

A. Power Clean, build to a 1RM

B1. Close Grip Bench Press, AMRAP @ 75% of 1RM Bench Press from last week x 5 sets, 2 min

B2. Wtd Chin-ups, 3-5 tough reps x 5 sets, 2 min

C. Box Jumps - 24"/20" - AMRAP in 10 minutes - step down every rep

5

A. Front Squat, build to a tough single

B1. Romanian Deadlift @ 20X0, 10-12 reps x 3 sets, 2 min

B2. Push-ups, AMRAP in 1 min x 3 sets, 2 min

C. Row Sprint 30 sec ALL OUT x 4 sets, 3 min

WOD's Week of March 19

12. - March 19

A. Bench Press - build to a 1 RM

B. AMRAP 85% of 1RM bench press x 3 sets

+

3 sets all out

1/2 mile airdyne

rest 5 min

+

5 sets:

row 2 min @ 80-90%

row 2 min @ 50% 

13.  March 21

A. DL, build to a 3 RM

B. 20 unbroken KB swings x 5 sets; 60s (increase KB size each set)

+

3 sets all out

10 Thrusters 

10 chins ups

10 Thrusters

rest 6 min

+

80-90% efforts

30 KB swings - light

30 walking lunges

rest 3 min

30 wallballs

30 burpees

rest 3 min

AMRAP DU's in 3 min

14. March 23

A. build to a 1 RM weighted chin up

B. AMRAP chin ups x 3 sets; 2 min

+

2 sets all out

9-6-3

unbroken SDLHP

burpees

rest 5 min

+

AMRAP cal on Airdyne in 10 min

March 12

3 attemps @ each

Press 1RM

Squat 1RM

Deadlift 1RM

+

1 mile airdyne for time

+

10 mins @ 80-90% effort

AMRAP DU's

5 burpees @ the top of each min

March 14

A1. Press, 6-8 x 3; 60s

A2. Chin ups, AMRAP x 3; 60s

A3. Thursters, 10-10-10; 60s

A4. Back extensions, 15-20 x 3; 60s

+

3 sets all out

30s Airdyne Sprint

4:30 rest

+

6 sets @ 80-90%

30s DU

30s Burpees

1 min rest

March 16

A1. Back squat @ 30X0, 5 x 3; 10s

A2. Max effort box jumps, 3 x 3; 3 min

+

2 sets all out

row sprint 500m

rest 10 min

+

5 min @ 80-90%

AMRAP DU's

5 burpess at the bottom of each min

+ (rest 5 min)

5 min @ 80-90%

max cals Airdyne

5 burpees at bottom of each min 

March 5 - 9th

Monday, March 5
A1. 20 unborken wallballs; 10s
A2. AMRAP push ups; 10s rest
A3. 20 unbroken KB swings; 10s
A4. AMRAP chin ups; 3 min rest
+
3 sets all out:
AMRAP burpees in 20s
AMRAP switch lunges in 20s
4 min rest
+
AMRAP DU's in 10 min

March 7
A. OHS, 15-15-15; 3 min
B1. Back ext @ 31X1; 10-12 x 3; 60s
B2. GHD Situps, 10-15 x 3; 60s
+
1K row for time
+
8 sets@ 80-90%:
30s BJ - jump up/ step down
30s rest

March 9
A1. Heavy russian swing, 15-20 x 5; 60s
A2. Goblet squat, 15-20 x 5; 60s
A3. AMRAP situps in 30s x 5; 60s
+
3 sets all out:
row 250m
15 burpees
rest 7x work
+
3 min row @ 80-90%
+ (3 min rest)
3 min @ 80-90%
30 KB swings - light
30 walking lunges
+ (3 min rest)
3 min row @ 80-90%
+ (3 min rest)
3 min @ 80-90%
30 DU's
30 sit ups
+ (3 min rest)
3min row @ 80-90%

February 27th

Monday - Feb 27th

A. Press - build to a 1 RM

B. AMRAP 85% of 1RM press x 3 sets

+

3 sets:

45s Airdyne Sprint

4:15 rest

+

3 rounds

1 min box jumps

1 min rest

1 min kb swings

1 min rest

1 min row for cals

1 min rest

Wednesday - Feb 29th

A. Front Squat, 2-2-2-2-2; 2 mins

+

3 sets all out:

30 Air squats

30 sec Airdyne

5 min rest 

+

3 min @ 85-90%

10 wallballs

10 situps

10 KB snatch (5/arm)

+ (3 min rest)

3 min @ 85-90%

10 burpees

10 walking lunges

10 BJ (step down)

+ (3 min rest)

3 min @ 85-90%

row 250m 

10 push ups

Friday - March 2nd

A1. Bench Press @ 30X0, 3-5 x 4; 10s rest

A2. AMRAP push ups x 4; 3 min rest

+

3 sets:

60s airdyne sprint all out

6 min rest

+

row 5 min @ 85-90%

5 min rest

Airdyne 5 min @ 85%

5 min rest

AMRAP DU's in 5 min

Feb 22nd and Feb 24th WOD's

Wednesday
A. OHS @ 30X0, build to a 3RM; 180s
+
4 sets:
Row Sprint 30s all out
3:30 rest
+
5 sets:
10 BJ (step down)
20 KB Swings - light
30 High Knee Jump Rope
2min rest

Friday
A1. DL @ 50X0, 5 x 3; 2 min
A2. AMRAP push ups x 3; 2min
+
3 sets all out:
AMRAP burpees in 20s
AMRAP split lunges in 20s
rest 4 min
+
8 sets:
30s DU's
30s rest

WED - FRI WODs

Wednesday
A1. Press, 1 tough rep x 5 sets, 10 sec
A2. Push Press, AMRAP @ load used in A1 @ 10X0 tempo x 5 sets, 3 min
A3. Right Arm DB/KB Row @ 20X0, 6-8 reps/arm x 5 sets, 10 sec
A4. Right Arm DB/KB Row @ 20X0, 12-15/arm x 5 sets, 3 min
A5. Left Arm DB/KB Row @ 20X0, 6-8 reps/arm x 5 sets, 10 sec
A6. Left Arm DB/KB Row @ 20X0, 12-15/arm x 5 sets, 3 min

Friday
AMRAP in 20 minutes:
Row 300m
15 KBS - lite
15 Push-ups or Kneeling Push-ups

Monday WOD

Monday
Back Squat @ 20X1, 2-3 reps x 4 sets, 3 min
+
Back Squat @ 50% of your 1RM, AMRAP in 60 sec x 3 sets, 5 min b/t sets - back must remain on your body the entire time
+
Airdyne Sprint 20 sec @ 100% effort x 3 sets, 60 sec rest

Week of Feb 6th

Back Squat @ 30X1, 3-4 reps x 3 sets, 3 min
+
5 sets ALL OUT:
12 Back Squat @ 50% 1RM
Airdyne Sprint 30 sec
Rest 4 min

Wednesday
A1. Press, 1-1-1-1-1, 2 min
A2. Chin-ups, 2-3 tough reps x 5 sets, 2 min
B. As many rounds as possible in 10 minutes:
10 Bench Press @ 50% RM
10 gh sit-ups

Friday
Deadlift, 1 tough rep per min for 5 mins - use 92.5% of your 1RM for every set
+
Row Sprint 150m ALL OUT x 5 sets, 2 min
+
21,18,15,12,9,6,3 rep rds for time:
DB Thrusters - lite
Box Jumps - 20"/14"

Week of Jan 30

Monday - Jan 30th
Back Squat @ 30X1, 4-5 reps x 3 sets, 3 min
+
3 sets ALL OUT:
10 Back Squat @ 50% 1RM
Row Sprint 30 sec
Rest 3 min
+
3 sets ALL OUT:
AMRAP Squats in 20 sec
Airdyne Sprint 20 sec
4 min rest

Wednesday
A1. Push Press @ 11X1, 5-4-3-2-1, 2 min
A2. Chin-ups, 3-5 tough reps x 5 sets, 2 min
B. 15,12,9,6,3 rep rds for time:
Press @ 50% RM
GH Sit-ups

Friday
Deadlift, 1 tough rep per min for 10 mins - use 90% of your 1RM for every set
+
Push-up Burpees, AMRAP in 30 sec x 3 sets, 60 sec
+
5 rounds for time:
30 walking lunges
20 kbs - lite

Week of Jan 23, 2012

Monday - 23rd
As many calories/reps as possible - complete 5 consecutive rounds:
45 sec high knee jump rope
30 sec rest
45 sec bear crawl
30 sec rest
45 sec Box Jumps - 24"/20" - step down each rep
30 sec rest

Wednesday
A. Deadlift @ 13X1, build to a tough single - drop each rep, no failures
B. Bench Press @ 30X1, build to a 1RM
C. Tabata Bench Press @ 40% 1RM

Friday
10 rounds for time:
15 KBS - 12kg (Todd - 24kg)
15 Squats

WODs for week of Jan 16th

Monday - 16th
As many calories/reps as possible - complete 5 consecutive rounds:
60 sec Airdyne
60 sec rest
60 sec Push-up Burpees
60 sec rest

Wednesday
A. Deadlift @ 13X1, build to a tough double - drop each rep, no failures
B. Bench Press @ 30X1, build to a 1RM
C. Bench Press @ 85% 1RM, AMRAP x 5 sets, 2 min

Friday
10 sets @ consistent effort:
Row 150m
10 wall balls - pick your weight
rest 1 min

Week of Jan 9, 2012

Monday
As many reps as possible in 10 minutes:
Jump Rope Singles Only (you have to perform 3 push-up burpees everytime you break)
+
5 min rest
+
Airdyne as many miles as possible in 10 minutes:
You have to perform 10 air squats every minute beginning with the first minute

Wednesday
A. Deadlift @ 13X1, build to a tough effort triple - drop each rep, no failures
B. Bench Press @ 30X1, build to a moderate single
C. Bench Press @ 75% 1RM, AMRAP x 5 sets, 3 min

Friday
For time:
25 cal Row
50 Box Jumps 24"/20" - step down every rep
25 cal Row
50 KBS - 24kg/16kg
25 cal Row
50 Air Squats
25 cal Row