'Roxanne' Burpee and 'Sally' Up and Down
(Check In)
Warm Up:
25 jumping jacks
50 feet alternating toe touches
25 jumping jacks
50 feet alternating knee hugs
25 jumping jacks
50 feet alternating figure fours
25 jumping jacks
50 feet alternating quad/hip stretch
Skill:
Burpee for form
Back Squat (high bar) for form
WOD:
(1) Roxanne - play the song Roxanne by The Police. Start with continuous jumping jacks. Every time you hear them sing Roxanne you must do a Burpee. (keep up with your reps, continue with jumping jacks throughout the entire song)
(2) Sally - play the song Sally up/Sally down. The movement is a high bar back squat with 45/25 lbs (RX) 25/15 rx2. Every time they sing Sally down, you go down and hold the squat position until they sing Sally up. You continue this until the end of the song. (keep up with your reps, down hold...up equals one.
Cash out:
3x30 second 3rd world squat hold | |
01.31.2023
(Check In)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets
5 Deadlifts(empty bar- build across sets)
:30 Assault Bike (easy pace)
10 Ring Rows
2. Strength Prep
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.
3. Workout Prep
2 sets:
5/4 Calorie Bike
4 Pull Ups
Workout
I Knew You Were Trouble
5 Sets: (1 set every 3 minutes 30 seconds)
12/10 Calorie Echo Bike
15 Pull ups
12/10 Calorie Echo Bike
Modified
For Time:
5 Sets: (1 set every 3 minutes 30 seconds)
10 Calorie Bike
15 Ring Rows
10 Calorie Bike
Strength
Deadlift
5x5
Mobility
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side) | |
03.5.2025
(Check In)
1. Crossover Symmetry Activation
2. Hip Halo Activation
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats
Strength
3 Sets
4 Position Tall Dumbbell Clean @5-6/10 RPE
*Positions are: Catch at 2in, 4in, 6in and in the bottom of the squat.
**Rest as needed between sets.
Then
5 Sets (Build every set)
1 Dumbbell Deadlift + 1 Dumbbell Power Clean to Parallel + 1 Dumbbell Clean @6/10 RPE
*Rest as needed between sets.
Workout
2 sets:
2 Rounds
5 Sandbag Cleans Over the Shoulder (150/100)
3 Wall Walk
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-
Cooldown
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
1 Minute Posterior Shoulder Smash
15x Bootstrappers
10x 5 Seconds Cobra | |
06.21.15 BJ/KBS/SIT-UPS/Row
(Time)
BJ, KB, Sit-Ups, Run
Time-Rx2
21-15-9
Box Jump 30/24 Rx2: 24/20
Kettlebell Swings 70/53 Rx2: 53/35
Sit-ups
Rest 1 Minute, then...
row 1600m Score is total time (wod, rest, and run) | |
1 Mile Row
(Time,  Main)
Row 1 Mile (1600 Meters) | | 1st | 7:47 Rx | Debra Wed, Feb 5, 2014 | | 2nd | 8:08 Rx | KaceyAnn Thu, Apr 9, 2015 | | 3rd | 8:17 Rx | O`Hagan Wed, Feb 5, 2014 | | 1st | 6:05 Rx | Tomario Fri, May 23, 2014 | | 2nd | 6:33 Rx | Kevin Thu, Apr 9, 2015 |
|
1 MILE RUN OUTSIDE
(Time, Main)
1 mile outside run.
Please post your time as MM:SS. | |
1 Rep Max Bench Press
(Weight)
1 Rep Max Bench Press | |
1.1.2021
(Check In)
Warm-up
2:00 Bike, Row, or Ski Erg
Into…
2 ROUNDS
20 Shoulder Taps
10 Plate Deadlift
10 PLate OH Press
Into…
2 ROUNDS
:10 Ring Support Hold
:10 Bottom of Ring Dip Hold
10 Plate G2O
Skill
Metcon (No Measure)
EMOM x 12 MINUTES
Min 1 - :45 Plank Hold
Min 2 - :45 Diamond Push-Ups
Min 3 - :45 Hollow Rocks
Workout
AMRAP x 14 MINUTES
4-6-8-10-12...etc
Strict Dips
Cal Bike, Row, or Ski Erg
Plate Ground to Overhead (45/25) | |
1.10.2020
(Check In)
Friday
Warm-up
3 ROUNDS
10 Med-ball Squats
10 Alt. Step-Ups
:30 Bike
Into ….
3 ROUNDS
10 Wall-ball Thrusters
5 Box Jumps
1:00 Bike
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 - 15 Wallballs
MIN 2 - 12 Cal. Bike
MIN 3 - 15 Box Jumps | |
1.10.2022
(Check In)
Monday
Warm-up
EMOM x 7 MINUTES
MIN 1 - :20 Single Unders + :20 Cossack Squats
MIN 2 - :20 Forward Lunges + :20 Reverse Lunges
MIN 3 - :20 Right Leg Single Unders + :20 Left Leg Single Unders
MIN 4 - :40 Inchworms + 10 Shoulder Taps
MIN 5 - :20 Tall Jump Single Unders + :20 Fast Wrist Single Unders
MIN 6 - :20 Box Step-Ups + :20 Box Jumps
MIN 7 - :40 BB Strict Press w/ :01 Pause OH
Strength
Push Press (10-8-6-10-8-6*)
*Build up to a Moderate weight.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES
7 Left Single Arm DB Cluster (50/35)*
14 Box Jump Overs (24/20)
7 Right Single Arm DB Cluster
42 Double Unders
*1 Cluster = 1 DB Squat Clean into Thruster. | |
1.10.2025
(Check In)
Warm Up
1. Crossover Symmetry Activation
2. Hip Halo Activation
- 10 Side step R/L
- 10 Forward/Backwards Walk R/L
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
10:00 moving through:
1:00 Cardio (easy)
10 Kip to Swing
5 Ring Rows
5 Burpee
5 Single Arm Kettlebell Truster (light-moderate) (each side)
-Then-
Warm up to workout weight w/1 Strict Pull Up after each set.
4. Workout Prep
1 set (at workout pace):
2 Strict Pull Up
2 Over and Back Burpee
2 Thruster (at workout weight)
Workout
EMOM until failure to complete:
Minute 1: 1 Strict Pull Ups (or 2 Ring Rows)
Minute 2: 2 Over and Back Burpees
Minute 3: 3 Axle Bar Thrusters (75/55)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
1 Minute Forearm Smash
1 Minute QL Stretch | |
1.11.17
(Check In)
Strength
5 Rounds
- 5 Back Squats
- 10 Bicep Curls
Team of 2 Conditioning
20 Minute AMRAP
- 10 SDHP
- 15 Push-ups
- 20 Cal Row | |
1.11.2021
(Check In)
Monday
Warm-Up
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice
Full-Body Strength
E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press
16 DB Slides
Full-Body Workout
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Up-Downs*
8/8 Single DB Push Press**
-Rest 1:00-
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Up-Downs
8/8 Single DB Push Press
*Alternate DB in hands every rep
**Hold DB across chest
Finisher
AMRAP x 5 MINUTES
2-4-6 and so on...
Sit-ups
DB Heel Taps | |
1.11.2022
(Check In)
Tuesday
Warm-up
1:00 Bike
Immediately Into..
AMRAP X 4 MINUTES
4 Inchworm No Push-up
8 Up Downs
8 Step-ups
4 Push-up to Pike
Immediately Into..
1:00 Bike
Strength
Bench Press (8-8-6-6*)
*Build to a Moderate weight. After each set complete 12-15 Slow Arm Haulers.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 17 MINUTES
21 Cal Bike
15 DB Bench Press (50/35)
12 Burpee Box Jumps (24/20)
Partner Workout Option
Metcon (AMRAP - Reps)
IN TEAMS OF 2...
AMRAP x 20 MINUTES*
12 Cal Bike
15 DB Bench Press (50/35)
*P1 completes a full round while P2 completes as many Burpee Box Jumps (24/20) as possible. Once P1 is done with a full round they will switch. | |
1.11.2023
(Min Reps)
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30 sec row (easy)
20 sec row (mod)
10 sec row (easy)
5 GHD’s to parallel (focus on leg extension)
10 plate toe taps (each side)
4 Updown + Box Jump Get Over (build in height across)
2. Workout Prep
1 set:
5/4 Calorie Row
5 GHD’s
2 Burpee Box Get Overs
Workout
Cannoli
50/40 Calorie Row
40 Stick Sit Ups
30 Burpee Box Get Overs (30/24)
40 Stick Sit Ups
50/40 Calorie Row
Modified
30/24 Calorie Row
25 Sit Ups
20 Up Downs + Box Step (20/16)
25 Sit Ups
30/24 Calorie Row
Target time: sub 15 minutes
Time cap: 22 minutes
Accessory
DB Good Mornings
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
Ring Curls
*Rest 1:00-1:30 b/t sets
Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent | |
1.12.2021
(Check In)
Tuesday
Warm-Up
1:00 Cardio Choice
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - Jumping Jacks
MOVT 2 - Up-Downs
*Both movements = 1 Set
Push x Pull Strength
4 SETS
8/8 Single Arm DB Bent Over Row w/ Twist*
8/8 Single Arm DB Arnold Press
*As the DB comes up to torso, athlete rotates torso toward DB
Push x Pull Workout
EMOM x 16 MINUTES
MIN 1 - :45 KB Swings
MIN 2 - :45 Supermans
MIN 3 - :45 Cardio Choice
MIN 4 - :45 Sit-Ups | |
1.12.2022
(Check In)
Wednesday
Warm-up
2 ROUNDS
1:00 Cardio (Athlete’s Choice)
:30 Hollow Hold
20 SLOW Alt. Plank Shoulder Taps
10 Arm Haulers
5 Bodyweight Kang Squats
Into …
2 ROUNDS
8/8 Single Arm Ring Rows
50ft. Bear Crawl*
:15/:15 Single Arm Plank Hold
*Switch to Quad Crawl in 2nd round
Workout
Metcon (No Measure)
3-4 SETS FOR QUALITY
3 Wall Walks
12 DB Arnold Press (Athlete Choice, Moderate)
10/10 Single Arm Ring Rows
15-20 Slow Banded Overhead Tricep Extensions
50' Slow Bear Crawl
50' Slow Reverse Bear Crawl
:30/:30 Single Arm Plank*
-Rest 1:00 b/t Sets-
*Complete all :30 on one side. Switch sides after each full round.
Finisher
4 SETS (:40 ON/ :20 OFF)
MOVT 1 - Single DB Curls
MOVT 2 - Single DB Flutter Kicks
*1 Set = MOVT 1 + MOVT 2 . | |
1.12.2023
(Check In)
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 Single Unders
5 Front Squats (empty bar)
5 Muscle Cleans (empty bar)
(3-4 sets)
2. Workout Prep
2 sets: (each)
10 Double Unders
2 Front Squats
2 Power Cleans
*Build up in weight*
Workout
Teams of 2
5 sets (each/1:1)
50 Double Unders
10 Front Squats (50/35)
5 DB Power Cleans (50/35)
Modified
Teams of 2
5 sets(each/1:1)
50 Single Unders
10 Dumbbell Squats (light)
5 Dumbbell Power Cleans (light)
Target time each set: sub 1 minute 30 seconds
Time cap each set: 2 minutes
Accessory
Lateral Band Walk
*Rest 2:00-2:30 b/t sets
Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.
4 sets: 30 yards
Single Leg DB Hip Thrust
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets to the opposite side. Keep dumbbell centered over the hips the entire time. | |
1.13.17
(Reps, Rx2)
5min AMRAP
10cals Row
40 Double-unders (Rx2-80 Singles)
Rest 5min
7min AMRAP
10cals Row
10 Push-ups
40 Double-unders (Rx2-80 Singles)
Rest 5min
9min AMRAP
10cals Row
15 Wallball
10 Push-ups
40 Double-unders (Rx2-80 Singles) | |
1.13.20
(Check In)
Monday 1/13/2020
Warm-up
2:00 EZ Warm-up on the Bike or Rower…
Into...
2 ROUNDS
:30 Active Deadhang
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats
Into…
2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings
Into..
EMOM x 3 MINUTES
15 Air Squats
10 Burpees
Skill
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
Workout
'TABATA'
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 - Russian KB Swing (35/26)
TABATA 2 - Air Squat
TABATA 3 - Toes to Bar or Reverse Crunch
TABATA 4 - Plate GTOH (45/25)
-1:00 Rest b/t Tabatas- | |
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