Workouts for 10/21 – 10/27

Sandbag runs from last week!



Monday 10/21


2 Rounds
1 Min Tire Flips
2 Min AD for Cals
3 Mins Rest
1 Min DB Push Press
2 Min Ski for Cals
3 Mins Rest
1 Min Russian Swings
2 Min Row for Cals
3 Mins Rest

Objective here is to keep the rounds consistent in output. Brisk but sustainable for the 3 min work periods. Modify elements as needed to maintain constant movement.




Tuesday 10/22



20 Minute KB/DB Ladder 1, 2, 3…..
Single Arm Work
(Each Round = completed side; 1R, 1L, 2R, 2L……)

Hang Clean
Front Squat
Bent Over Rows


Teams of 3
12 Minutes
P1: 200m
P2: AMRAP 3 Burpee Pull-ups & 5 Plate Burpees
P3: Rest
*Must pick up where partner left off with AMRAP




Wednesday 10/23



“Tail Pipe”
Three rounds with Partner
Partner 1: 250m Row
Partner 2: KB Front Rack Hold
10 min Cap

then Starting at 10:00 mins

“Crack Pipe”
Three rounds with Partner
Partner 1: 200M Ski
Partner 2: KB Overhead Hold
10 min Cap

then starting at 20 mins

“Sewer Pipe”
Three rounds with Partner
Partner 1: 20 Cal AD
Partner 2: Farmer Hold
10 min Cap

*Work does NOT commence until holder is in position.

Rack # (Moderate)
OH # (Light)
Farmer # (Heavy)




Thursday 10/24



6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 KB Swings (53/35)
200m sprint


Teams of 4
5 Rounds
:30 AD sprint effort / :90 rest

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.




Friday 10/25


Front Squats
Scotty Bobs

Spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps for each exercise. You will match the reps of the Front Squats with the reps of the Scotty Bobs. Meaning if you do 5 Front Squats you have to do 5 Scotty-Bobs before moving on. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible.

Can use KB’s/DB’s or MOD to Single Bell Heavy Goblet Squat


Hip Mobility *1 Minute @ each:
Posterior Hip Distraction (R / L):
Banded Stretch for Tight Hips (R / L):
Banded Frog Stretch:
Banded Hip Distraction (R / L):
Banded Pigeon:




Saturday 10/26


9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice




Sunday 10/27



“Deck of Cards”

Spades: KB Russian Swings
Diamonds: Sit-ups
Clubs: Burpees or NPU Burpees
Hearts: Wallballs
*Aces: 200m run

The objective will be to get through a full deck of cards. Face cards all = 10 Reps. MOD Elements to keep moving for a sustained period of time.