Monday, 10/1/18

Strength
EMOM x 10 mins
HSPU - start at 2 and increase by 2 each minute until you can't do them in the minute; then return to 2

WOD
4 Rounds of
500/400m Row
20 pull ups
30 push ups
40 sit ups
50 squats

Saturday 9/29/18

TEAM WOD
Buy in: 600m Run
then 5 Rounds of
10 Deadlifts (155/105)
10 Power Cleans
10 Front Squats
10 tandem Burpees
Cash out: 600m Run

Friday 9/28/18

WOD
Death by KBS
EMOM 5 KBS +100m run as long as possible (55/35)

Stamina
150 DU's (300 singles)
100 sit ups
2 min HS hold or plank hold

Thursday 9/27/18

WOD
Death by Variety
WOD 1 - Bear crawls
WOD 2 - TTB/V-ups
WOD 3 - cal Bike
3 min rest between each WOD

Stamina
ROMWOD

Wednesday 9/26/18

WOD
Death by Body Weight
Min 1 - 1 pull up, 1 push up, 1 squat
Min 2 - 2 pull ups, 2 push ups, 2 squats
Etc.

Stamina
4 Rounds
15 Deadlifts (135/95)
200m Run/Row

Tuesday 9/25/18

Strength
Snatch max (death by style)
starting at 50%, add 5# every minute until can't lift anymore

WOD
Death by Burpees
Min 1 - 3 burpees
Min 2 - 6 burpees
Min 3 - 9 burpees
etc

Monday 9/24/18

WOD
Death by Thrusters (95/65)
Min 1 = 1
Min 2 = 2
Min 3 = 3
Etc.

Stamina
1 mile Run for time

Saturday 9/22/18

TEAM WOD
With partner, split everything
1 mile Run, 100 DU's, 50 medball cleans
800m Run, 100 sit ups, 50 wallballs
600m Run, 100 DU's, 50 medball cleans
400m Run, 100 sit ups, 50 wallballs

Friday 9/21/18

WOD
"Zero Dark Thirty"
Teams of 3
3 rounds of
30 TTB
30 bar facing burpees
30 power Snatch (95/65)
140/100 cal Bike (row)
2 rounds of
30 TTB
30 bar facing burpees
30 power Snatch (115/80)
140/100 cal Bike (row)
1 round of
30 TTB
30 bar facing burpees
30 power Snatch (135/95)

Thursday 9/20/18

WOD
2 rounds 800m Run rest 2 mins between rounds
then
3 rounds 200m farmer carry rest 2 mins between rounds
then
4 rounds 100m sled push rest 2 mins between rounds

Wednesday 9/19/18

Strength
EMOM x 12 mins
Even: Bear crawl down and back
Odd: 10 single leg KB deadlifts (5 each side)

WOD
"Half Bad"
18 min AMRAP
30 Deadlifts (135/95)
15 pull ups
20/15 cal Row
15 pull ups

Tuesday 9/18/18

Strength
12 mins to build to a max complex of 1 power clean + 1 squat clean

WOD
"Jack Squat"
21-15-9
Front Squat (135/95)
KBS (70/55)
400m Run

Monday 9/17/18

Strength
8 Rounds
8 DB curls
8 DB strict press
8 ring rows
8 push ups

WOD
"Double Up"
For Time
100 DU's (200 singles)
50 medball sit ups (14/10)
25 DB Snatch right arm (50/35)
50 medball sit ups
25 DB snatch left arm
100 DU's

Saturday 9/15/18

TEAM WOD
With partner
100 sit ups with plate
80 G2OH with plate
60 burpees to plate
40 push ups
400m OH plate carry

Friday 9/14/18

Strength
10-1 seated Wallballs
1-10 cal Row

WOD
"Detention"
12 min AMRAP
3 muscle ups
9 deadlifts (225/155)
30 DU's (60 singles)

Thursday 9/13/18

Strength
EMOM x 12 mins
Even: TGU
Odd: 10 hollow rocks

WOD
"Mr. Clean"
on the 3:00 for 6 rounds
400m Run
3 power cleans (115/80)
3 squat cleans

Wednesday 9/12/18

WOD
"Tabata"
sit ups
lunges
supermans
mountain climbers
cal Bike

Stamina
ROMWOD

Tuesday 9/11/18

9/11 Tribute WOD
2001m Run/Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 C2B
11 Power cleans (170/115)
11 HSPU
11 KBS (70/55)
11 TTB
11 Deadlifts (170/115)
11 Push Jerks (110/75)
2001m Row/Run

The workout is symbolic of the US terrorist attacks on September 11, 2001.  The 2001 meter row and run represent the year of the attacks.  The 11 reps of 9 exercises represents the date. Even the weights have meaning. 125lb thrusters represents the number of deaths that occured at the Pentagon. The 175lb Power Cleans symbolizes AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Monday 9/10/18

Strength
15 mins
Build to a heavy single Squat Snatch

WOD
"Over and Out"
20 power Snatch (95/65)
20 lateral bar hop burpees
20 OHS
20 lateral bar hop burpees
20 squat Snatch

Saturday 9/8/18

TEAM WOD
With a partner
6 min AMRAP
300m Run then max push ups while partner holds a plank (switch as often as needed)
2 min Rest
6 min AMRAP
300m Run then max KBS while partner does a wall sit
2 min Rest
6 min AMRAP
300m run then max Russian twists (medball) while partner does a dead hang from the bar

Friday 9/7/18

WOD
"Brownwood Dallas 5"
50 burpees
then 5 rounds of
10 wallballs
10 S2OH (95/65)
10 pull ups
10 box jumps (24/20)
10 sit ups
then an 800m Run

5 Dallas officers killed in the tragic events on 7/7/2016 where five officers (Lome Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) were killed by a shooter in Dallas, TX during a Black Lives Matter rally. "We commemorate them for making the ultimate sacrifice in service to the communities they serve and protect." "Brownwood Dallas 5" was first performed as the workout of the day at their gym 16 days after the attack.

Thursday 9/6/18

WOD
4 Rounds
2 tire flips
2 stone to shoulder
200m sled push
2 rope climbs

Stamina
ROMWOD

Wednesday 9/5/18

Strength
15 mins
Build to a heavy Back Squat triple

WOD
"Instep Inferno"
4 Rounds for Time
400m Run
50 air squats

Tuesday 9/4/18

Strength
Mixed Tabata Holds (6 rounds)
plank hold
superman hold
HS hold

WOD
"Captain Crunch"
4 min AMRAP
3 Rounds
12 deadlifts (95/65)
9 hang cleans
6 push jerks
Rest 4 mins
4 min AMRAP
2 rounds
12 deadlifts (135/95)
9 hang cleans
6 push jerks
Rest 4 mins
4 min AMRAP
1 Round
12 deadlifts (155/105)
9 hang cleans
6 push jerks

Monday 9/3/18

Team WOD
With a partner, only 1 person working at a time, except run can be done together
25 min AMRAP
20 C2B (pull ups, ring rows)
40 alternating DB Snatch
60 Burpees
800m Run (1000m Row)
100 sit ups