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WODS 1/15-1/21

MONDAY 1/15/2018



Bike or Row for 3 minutes


Tabata: 20 Seconds on 10 Seconds off of:

Sloppy Pushups

Iron Crosses




Knuckle Draggers 

Air Squats

Jumping Squats






Squat Hold – 1 Minute

Using a post or barbell on the ground for leverage, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drive the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Back Squat

3 Sets of 5


Breaking athletes out into groups for back squats based on height and estimated weight selection. Athletes should get at least two warm-up sets in before beginning the 3 working sets of 5.



“Doctor’s Orders”

3 Rounds:

50 Air Squats

35 Push-ups

20/15 Calorie Row

Beginning today with a weightlifting piece followed by a simple triplet for conditioning. Athletes have the choice on the back squats whether to build with each set or stay at the same weight across. We want this to be a challenging weight for 5, but not a maximum weight for 5.


Tuesday 1/16/2018


4 Rounds:

21/15 Calorie Assault Bike or Row

15 Toes to Bar

7 Power Clean and Jerks (155/105)


In this four round triplet, looking for athletes to choose a weight on the barbell that they have the ability to complete unbroken if necessary. However, within the workout these are expected to be performed in small sets or quick singles. If need, stagger athletes by 2-3 minutes based on number of bikes. 

Movement Substitutions

Toes as High as Possible 

Knees to Elbow 

Knees to Chest


Extra Credit: Midline

Nor for Time:

4 Sets:

7 Glute Ham Raises

14 Pausing Hip Extensions

21 GHD Sit-Ups


WEDNESDAY 1/17/2018





“Slap Happy”


Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes


Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes


Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Movement Substitutions

Reduce Reps 

200 Single Unders 

1:30 Double Under Practice


Working 5 minute intervals today that all begin with a 100 Double Under Buy In. The Buy In only happens once, and in the remaining time athletes will complete as many rounds and reps as possible of front squats and burpee box jump overs. The front squat weights should be something that athletes can clean from the ground and perform unbroken every time they pick up the barbell. With a short window, using a lighter weight if on the fence will get athletes a better workout as they get more work done. All sections will be scored separately. Stagger athletes on opposite intervals if short on equipment/space.


THURSDAY 1/18/2017

WARMUP: (Set cones up 10 Meters apart)

2 Rounds of:

Walking Samson


Burpee Broad Jumps

Toy Soliders

High Knees

Lateral Hurdle Walk







Sumo Deadlift

Build to a Heavy 3-Rep


Giving athletes 12 minutes for their heavy set of 3. Athletes can use this time to choose their team of 3, working with them for both the weightlifting piece and the metcon.


“Lung Butter”

Teams of 3


7 Kettlebell Swings (70/53)

150′ Shuttle Sprint

7/5 Assault Bike or Row Calorie 

150′ Shuttle Sprint

Keeping things varied today by building to a heavy 3-rep Sumo Deadlift. While this may seem like an odd variation of the deadlift, taking things from the sumo stance looks a lot like many real life activities. This included moving furniture, flipping tires, or an defensive stance in sports like basketball and football. The wider stance also brings the quads and glutes into the picture a little more and may reduce the strain on the lumbar spine. This should be heavy for 3, but not a maximal load. Following the weightlifting piece, athletes will break out into teams of 3 for a burner. Athletes will complete full rounds before passing off to a partner. 1 partner working while the other 2 rest. The weight on the kettlebell should be heavier than normal, but something that athletes will complete 7 reps unbroken every turn. Setup cones 50 meters apart for the shuttle sprints to have athletes complete 3 lengths. With this format, the kettlebells and bike will be on opposite ends of the room. Score is total rounds and reps after 20 minutes.


FRIDAY 1/19/2018



1 Minute

Easy Row 

Active Spidermans

:45 Seconds

Medium Row 

Push-up to Down Dog

:30 Seconds

Faster Row 

Air Squats


Childs Pose – :30 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Dumbbell Ankle Stretch – :30 Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.



“Chip Shot”


70 Alternating Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50/35 Calorie Row

40 Handstand Push-ups

Movement Substitutions

Reduce Reps



In this Open-style chipper workout, looking for athletes to choose a weight on the dumbbell that they are capable of completing 20+ repetitions unbroken. If athletes have no goals of competing in local competitors or the open, we suggest that they complete regular push-ups. The goal today is for every athlete to get to the handstand push-ups or push-ups, so we can tailor the workout to allow athletes to accomplish that. We typically give dumbbell strict press or push press as a substitute in these situations, but with dumbbells already being used in the workout today, we can make push-ups the first option based on equipment numbers. Stagger athletes by 4 Minutes if short on Rowers. 


Not for Time:
Accumulate 2:00 on the L-Sit
Every break: 10 AbMat Sit-Ups


Saturday 1/20/2018


Coaches Choice

“Ride or Die”

Teams of 3 


200/150 Calorie Assault Bike

120 Chest to Bar Pull-ups 

60 Clean and Jerks (115/80)

50 Clean and Jerks (135/95)

40 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

20 Clean and Jerks (205/145)


Movement Substitutions

Reduce Reps 


Ring Rows 

Banded Pull-ups 

Jumping Pull-ups


In this workout, partners will see just how far they can get into the clean and jerks within the 25 minutes. Athletes will complete all the reps at one station before moving onto the next. The weights on the barbell are important. If we had to put a number on it, these are weights that athletes are capable of cycling for 15-12-9-6-3 repetitions respectively. If on the fence, going lighter will help preserve the intensity of this workout. Athletes will have one bar, changing weights out as needed. Weights should be stacked neatly out of the way until they need to be used during the workout. It is appropriate for teams to have multiple barbells to support athletes using different weights.


Sunday 1/21/2018

Romanian Deadlift

4 sets of 8

“Midline Madness”

4 Giant Sets, Not For Time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings

Starting off this Sunday with weightlifting followed by some midline work. The Romanian Deadlifts and “Midline Madness” should be completed for quality rather than for load or time. The goal today is to get in some extra volume by focusing on lower intensity accessory work that will supplement the normal high intensity functional movements done throughout the week. Giant sets means that athletes are moving from station to station with a purpose, but not for time. Following the good mornings, athletes may rest as needed before beginning the sit-ups again. A clock doesn’t even have to be set for today’s workout.


Earlier Event: January 7
WODS 1/8-1/1/14
Later Event: January 21
WODS 1/22-1/28