21909 Eastex Fwy, Texas 77339
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WOD

052219 – Dirt Nap

May 22, 2019
052219 - Dirt Nap
Warm-up
GROUP WARMUP
30 Seconds
Mountain Climbers
Slow Air Squats
Chest Stretch
Frog Hops
Pausing Air Squats
Wrist Stretch
Slow Burpees
Air Squats
Front Rack Stretch

Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Pausing Front Squats
GROUP WARMUP
30 Seconds
Mountain Climbers
Slow Air Squats
Chest Stretch
Frog Hops
Pausing Air Squats
Wrist Stretch
Slow Burpees
Air Squats
Front Rack Stretch

Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Pausing Front Squats
GROUP WARMUP
30 Seconds
Mountain Climbers
Slow Air Squats
Chest Stretch
Frog Hops
Pausing Air Squats
Wrist Stretch
Slow Burpees
Air Squats
Front Rack Stretch

Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Pausing Front Squats
Strength
Paused Front Squat (Build to heavy set of 2 - 2 sec pause at bottom)
Strength
Hang Clean (Build to heavy single (THIS IS A SQUAT CLEAN))
Metcon
Metcon (Time)
4 Rounds:
8 Hang Squat Cleans (115/80)
7 Lateral Barbell Burpees

052119 – Nicholas

May 21, 2019
052119 - Nicholas
Warm-up
GROUP WARMUP
*Line Drills - Relay Style - Stretch Down, Jog Back*
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
Straight Leg Inchworms
Bear Crawl
Reverse Bear Crawl
Crab Walk
High Knees
Butt Kickers
Skip for Height
Skip for Distance

MOBILITY
Banded Lat Stretch
Banded Hamstring Stretch
Up Dog
Metcon
Metcon (AMRAP - Reps)
1:00 ME Strict T2B x2
1:00 ME GHD Sit-ups x2

Total reps
Rest as needed
Metcon (AMRAP - Reps)
10 AMRAP
Max Effort Strict Pull-ups
*Every time you drop you must run 200 M*
*Every 200 M run is -5 points from total*
Metcon

052019 – Hot Air

May 20, 2019
052019 - Hot Air
Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Air Squats with Hands Overhead
Moderate Row
Tempo PVC Overhead Squats
Faster Row
Pause PVC Overhead Squats

Modified Barbell Warmup
*2 Second Pause at top and bottom of movements*
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Deadlifts

MOBILITY
Warrior Squats
PVC Overhead Squat Hold
Metcon (Time)
On the 5:00 x 5

30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
Metcon

051919 – Frozen Ropes

May 19, 2019
051919 - Frozen Ropes
Metcon
Metcon (Time)
2 Rounds:
200' Walking Lunge
100 Double Unders
35/25 Calorie Assault Bike

051819 – Buzz Lightyear

May 18, 2019
051819 - Buzz Lightyear
Metcon
Metcon (Time)
Teams of 3
For Time
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

*30:00 CAP*

051719 – Fight Gone Wrong

May 17, 2019
051719 - Fight Gone Wrong
Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Box Step Ups
Child’s Pose on Box
Moderate Row
Box Step-ups
Box Supported Ankle Stretch
Faster Row
Box Jump with Step Down
Front Rack Stretch on Box

BARBELL WARMUP
5 Strict Press
5 Back Squats
5 Elbow Rotations
5 Good Mornings
5 Hang Cleans
5 Front Squats

KB "FLOWER"
Metcon
Metcon (AMRAP - Reps)
3 Rounds:
1:00 Gobblet Squats (53/35)
1:00 Box Jumps (24"/20")
1:00 Rest
1:00 STOH (75/55)
1:00 Burpees
1:00 Rest
1:00 Hang Cleans (95/75)
1:00 Calorie Row
1:00 Rest

051619 – Dirt Road

May 16, 2019
051619 - Dirt Road
Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Up Dog
Front Plank
Moderate Bike
Down Dog
Right Side Plank
Faster Bike
Push-up to Down Dog
Left Side Plank

30 Seconds
Right Side Farmers Walk
Right Side Bent Over Rows
Left Side Farmers Walk
Left Side Bent Over Rows

*Completed with lighter kettlebell than we’re using in the workout
Metcon
Metcon (Time)
3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Pull-ups

200'Farmers Carry (70/53)

2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Pull-ups

200' Farmers Carry (70/53)

1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Pull-ups

051519 – Bar Star

May 15, 2019
051519 - Bar Star
Warm-up
Metcon
Metcon (AMRAP - Reps)
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

051419 – Undercover

May 14, 2019
051419 - Undercover
Warm-up
GROUP WARMUP

30 Seconds
Single Unders
Active Samson
Push-up to Down Dog
Single Unders
Active Spidermans
Straight Leg Inchworms
Double Unders
Slow Air Squats
Push-up Plank Shoulder Taps

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats

MOBILITY

Front Rack Stretch
Wrist Stretch
GROUP WARMUP

30 Seconds
Single Unders
Active Samson
Push-up to Down Dog
Single Unders
Active Spidermans
Straight Leg Inchworms
Double Unders
Slow Air Squats
Push-up Plank Shoulder Taps

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats

MOBILITY

Front Rack Stretch
Wrist Stretch
Metcon
Metcon (Time)
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
35/25 Calorie Assault Bike

20:00 Cap

051319 – Wall Street

May 13, 2019
051319 - Wall Street
Warm-up
GROUP WARMUP

Easy Jog
Quad Stretch
Knees to Chest
Easy Jog
Straight Leg Kick
Side Lunges
Easy Jog
Walking Samson
Walking Spiderman

Medicine Ball Jog
Medicine Ball Foot Taps
Medicine Ball Deadlifts
Medicine Ball Jog
Medicine Ball Slams
Medicine Ball Squats (Squat to Ball)
Medicine Ball Jog
Medicine Ball Push Press
Medicine Ball Squats (Squat with Ball)

**MUSICAL CHAIRS**

MOBILITY

Ankle Stretch
Kettlebell Squat Hold
Metcon
Metcon (Time)
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

30:00 Cap

051219 – Water Country

May 12, 2019
051219 - Water Country
Metcon
Metcon (Time)
Females:
21-18-15-12-9: Row Calories
50' Walking Lunge After Each Set

Males:
27-24-21-18-15: Row Calories
50' Walking Lunge After Each Set

051119 – Cement Mixture

May 11, 2019
051119 - Cement Mixture
Metcon
Metcon (Time)
On the 3:00 x 7 Rounds:
200 M Run
12 Burpees

Score is slowest round
Metcon (Time)
On the 3:00 x 7 Rounds:
200 M Run
12 Burpees

Score is slowest round

051019 – Smooth Criminal

May 10, 2019
051019 - Smooth Criminal
Warm-up
GROUP WARMUP
40 Seconds
Single Unders
Toe Touch to Air Squats
30 Seconds
Single Unders
Air Squats
20 Seconds
Single Unders
Jumping Air Squats

POSTERIOR PRIMERS
No Bands
30 Seconds of Each:
Bird Dogs
Side Plank (Each Side)
Medicine Ball Goblet Squat Holds

With Bands
30 Seconds of Each:
Banded Glute Bridges
Banded Lateral Walks (Each Direction)
Banded Slow Squats
Strength
Deadlift (15:00 To build to heavy triple)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

050919 – Train Wreck

May 9, 2019
050919 - Train Wreck
Warm-up
GROUP WARMUP
Wreck Bag Run

30 Seconds
Easy Bike
Straight Leg Swings (Right Side)
Easy Bike
Straight Leg Swings (Left Side)
Easy Bike
Down Dog

MOBILITY
Pigeon Pose
Seated Straddle (Left, Right and Center)
GROUP WARMUP
Wreck Bag Run

30 Seconds
Easy Bike
Straight Leg Swings (Right Side)
Easy Bike
Straight Leg Swings (Left Side)
Easy Bike
Down Dog

MOBILITY
Pigeon Pose
Seated Straddle (Left, Right and Center)
Metcon
Metcon (AMRAP - Reps)
8 Rounds:
40 Seconds Double DB Squat Cleans (35/50)
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest

Score is lowest rep total of the 8 rounds

050719 – Lead Foot

May 7, 2019
050719 - Lead Foot
Warm-up
GROUP WARMUP
30 Seconds
Easy Row
V Ups
Ring Rows
Moderate Row
Push-up Shoulder Taps
Scap Pull-ups
Faster Row
Push-up to Down Dog
Hollow and Arches

MOBILITY
Chest Stretch
Child’s Pose
Metcon
Metcon (AMRAP - Reps)
AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


Rest 4 minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


Rest 4 minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

050619 – Isabel

May 6, 2019
050619 - Isabel
Warm-up
GROUP WARMUP
20 Seconds
Active Spidermans
Push-up to Down Dog
Active Samson
Straight Legged Inchworms
Air Squats with Arms Overhead

30 Seconds
PVC Pass Throughs
PVC Sotts Press
PVC Overhead Squats
PVC Pass Throughs (More Narrow)

PVC WARMUP
5 Good Mornings
5 Elbow Rotations
5 Snatch Grip Push Jerks
5 Overhead Squats
5 Snatch Grip Deadlifts

BARBELL WARMUP
5 Good Mornings
5 Elbow Rotations
5 Snatch Grip Push Jerks
5 Overhead Squats
5 Snatch Grip Deadlifts

COACH LED SNATCH WARMUP
Strength
Power Snatch (20:00 to find 1 RM)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

050519 – Mountain Dew

May 5, 2019
050519 - Mountain Dew
Metcon
Metcon (Time)
4 Rounds:
400 Meter Run
15 Box Jump Overs (24"/20")
3 Rope Climbs

050419 – Sleep Walk

May 4, 2019
050419 - Sleep Walk
Metcon
Metcon (AMRAP - Reps)
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (135/95)

050319 – Spaceship

May 3, 2019
050319 - Spaceship
Warm-up
GROUP WARMUP
Partner Rowling
3 Rounds Each:
Land Exactly on 150 Meters

Penalties:
Round 1: Air Squats
Round 2: Burpees
Round 3: Push-ups

MOBILITY
Chest Stretch
Metcon
Metcon (AMRAP - Reps)
10 AMRAP
600 M Bike
1 Rope Climb
10 Box Jump Overs

Rest 3:00

6 AMRAP
8 Shuttle Runs (25')
16 D Ball OTS (30-35/50)

Rest 2:00

1 AMRAP (21:00-22:00)
Burpees

050219 – Skippy

May 2, 2019
050219 - Skippy
Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Toe Touch to Reach Overhead
Front Plank
Faster Single Unders
Down Dog
Ride Side Plank
Double Practice
Up Dog
Left Side Plank

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
Metcon
Metcon (Weight)
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

*Build in loading on the deadlift.
*Score is weights used. Put round times in notes.

050119 – Waterlogged

May 1, 2019
050119 - Waterlogged
Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Active Spidermans
Moderate Row
Active Samson
Faster Row
Straight Legged Inchworms

DUMBBELL WARMUP
Each Side (With 1 Light Dumbbell):
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Front Rack Reverse Lunges
5 Strict Press

MOBILITY
Pigeon Pose on Box
Child’s Pose on Box
Metcon (Time)
1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24"/20")
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24"/20")
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20")

*25:00 Time Cap
Metcon

043019 – Front Runner

April 30, 2019
043019 - Front Runner
Warm-up
GROUP WARMUP
Warmup Run
200 Meter Easy Jog
30 Seconds
Plate Hops
Air Squats
Plate Ground to Overhead
Active Samsons
Plate Counterbalance Squats
Deep Side Lunges

BARBELL WARMUP
10 Back Rack Elbow Rotations
5 Pausing Back Squats
10 Front Rack Elbow Rotations
5 Pausing Front Squats

MOBILITY
Partner 1: Banded Ankle Distraction
Partner 2: Drop Ankle Stretch off Plate
Strength
Front Squat (20:00 To Establish 1RM)
Metcon
Metcon (Time)
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: 165/110

*15:00 Time Cap

04292019 – Handlebars

April 29, 2019
04292019 - Handlebars
Warm-up
GROUP WARM UP
30 Seconds
Easy Bike
Push-up to Down Dog
Moderate Bike
Flutter Kicks
Faster Bike
Mountain Climbers

BARBELL WARM UP
5 Stiff Legged Deadlifts
5 Strict Press
5 Hang Power Cleans
5 Push Press
5 Power Cleans
5 Push Jerks

MOBILITY + ACTIVATION
Partner 1: 1 Minute Thoracic Extension*
Partner 2: 30 Seconds Arch Hold / 30 Seconds Hollow Hold
Metcon
Metcon (Time)
Workout Definition

4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

042819 – Hogwartz

April 28, 2019
042819 - Hogwartz
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
21/15 Calorie Assault Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)

042719 – Bubba Gump

April 27, 2019
042719 - Bubba Gump
Metcon
Metcon (Time)
Partner WOD

3 Rounds:
800 Meter Run (Relay style - 200 M incraments)
30 Deadlifts (155/105)
30 Lateral Barbell Burpees

*30 Deadlifts and 30 Burpees can be split any way*

042619 – Denim

April 26, 2019
042619 - Denim
Warm-up
GROUP WARMUP
30 Seconds
Singles
Plate Ground to Overhead
PVC Pass Throughs
Singles
Plate Counterbalance Squats
PVC Pass Throughs (more narrow)
Double Practice
OHS With Plate
PVC Pass Throughs (even more narrow)

BARBELL WARMUP
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Balance
5 Snatch Grip Deadlifts
Strength
Overhead Squat (15:00 To Establish 3 RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

042519 – Old Town Road

April 25, 2019
042519 - Old Town Road
Warm-up
GROUP WARMUP
9 EMOM
Easy Bike
Plank
Push-up to Down Dog

THEN:
Farmers & Lumberjacks
GROUP WARMUP
9 EMOM
Easy Bike
Plank
Push-up to Down Dog

THEN:
Farmers & Lumberjacks
Metcon
Metcon (Time)
6 Rounds:
15/12 Calorie Assault Bike
150' Farmers Carry (53's/35's)
9 Toes To Bar

30:00 CAP

042419 – Geronimo

April 24, 2019
042419 - Geronimo
Warm-up
GROUP WARMUP
Stretch - Squat - Barbell
1 Minute Active Spidermans
45 Seconds Air Squats
30 Seconds Stiff Legged Deadlifts
1 Minute Push-up to Down Dog
45 Seconds Pause Air Squats
30 Seconds Elbow Rotations
1 Minute Straight Legged Walk Outs
45 Seconds Tempo Air Squats
30 Seconds Hang Power Cleans

MOBILITY
Front Rack Stretch
Chest Stretch
Wrist Stretch
Metcon
Metcon (AMRAP - Rounds)
5 Rounds:
AMRAP 3:
1 Clean (185/125)
3 HSPU
25' Walking Lunge

*Rest 1 Minute Between Rounds*
*Partial Rounds DO NOT COUNT*

042319 – Boat Race

April 23, 2019
042319 - Boat Race
Warm-up
GROUP WARMUP
AMRAP 8:
Partner 1: Easy Rowing For Meters
Partner 2: 200 Meter Easy Run

Switch stations when running parter returns

MOBILITY
Banded Hamstring Stretch
Banded Cross Body Stretch
Metcon
Metcon (Time)
4 Times:

500 Meter Row
400 Meter Run

*Scored individually. Score Is Total Time.