September 3, 2020

Warm up 

Coach Led 

Strength / Skill 

Bench Press 

5 rep max 

* Load slowly and make sure you are resting between sets* 

W.O.D 

9 min AMRAP 

50 double unders (150 singles) 

20 HR push ups 

5 wall climbs 

August 31, 2020

Warm up 

Coach Led (wodify) 

Strength / Skill 

Back squat 5 rep max 

W.O.D

10 min AMRAP 

10 single arm devil presses alt 

10 goblet squats 

10 box jump step downs 

December 8, 2019

Warm up 

Coach Led 

Strength 

Deadlifts 

5 sets of 3 reps (build a 3RM) in those 5 sets. 

So be conscious of your climb, make it count 

Workout of the day 

6 kB swings 53/35#

6 pull ups 

6 burpees 

3 min AMRAP rest 45s btw each 3 min AMRAP

accumulate as many reps as possible. 

December 5, 2019

Warm up 

Coach Led 

Strength / Skill

3 x 8 front squats (55-65% is ideal) but go for feel and form

Workout of the day

12min AMRAP

4-KB/DB Snatches (3 per) 53/35
6-FR Lunges 95/65
4-BOBs

February 4, 2019

Warm up 
Coach Led 

Strength / Skill

Deadlift 4 x 3 @ 80%

Workout of the Day 

5 pull ups (strict)

10 h. power cleans 135/85#

15 Box jump step downs 

20 Wall balls 20/14# 

12 min AMRAP

January 30, 2019

Warm up 

Coach Led 

Strength /Skill

Front Squats 

4 x 3 @ 33x1 

Workout of the day 

30 wall balls 20/14#
20 SDHP's 
10 squat cleans 155/105#
20 SDHP's 
30 wall balls 

January 29, 2019

Warm up 

Coach Led 

Strength / Skill

Pike ups (on a rower)

3 sets x 18-20 reps 

rest 45 sec bt sets


Workout of the day 

21-15-9

Overhead squats 135/85#

BJSD

January 24, 2019

Warm up 
Coach Led 

Strength / Skill

3 sets x 15-20 pike ups on rowers

rest 90 sec bt sets 

Workout of the day 

10 min AMRAP 

3 handstand push ups 

6 hang power snatches 95/65#

9 pistols per leg (does not have to alternate)

January 22, 2019

Warm up 

Coach Led 

Strength / Skill

Super set 

Back Squats 3 sets, 6-8 reps 

Step ups (wtd) 3 sets, 6-8 reps 

Workout of the day 

5 wall climbs 

10 thrusters 95/65#

15 burpees 

20 ab mat  sit ups 

3 rounds for time (12 min CAP)

January 21, 2019

Warm up

Coach Led 

Strength / Skill

Press (strict)

3 sets, 8-10 reps, rest 1 min bt sets

Workout of the day

27 wall balls 

21 box jumps 

9 deadlifts 225/135#

12 min AMRAP

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