Archive for June, 2018

How’s the summer going for you?

Posted: June 17, 2018 by TOTF in Uncategorized

So, we are two full weeks into the summer.  Hopefully you have been enjoying the programming so far.  If not, well, it’s going to get even more fun.

18 June

Every minute on the minute until you cannot finish rep scheme in the allotted time (Max 21 minutes)

– 5 Snatch grip Deadlifts 100/70lbs

– 5 hang Power Snatches 100/70lbs

– 5 Over Head Squats 100/70lbs

** If you fail a minute – Rest the next minute and start again.


19 June

5 Rounds for time:

Row 500m

DB Bench Press 65’s/45’slbs 15 Reps


20 June

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 200 meters then double-unders

From 2:00-3:00, Push Press 95/65lbs

From 3:00-4:00, pull-ups

From 4:00-5:00, 95/65lbs hang squat cleans


21 June

For Time

21 Thrusters 95/65lbs

21 Calories Row

21 Burpees

18 Thrusters 95/65lbs

18 Calories Row

18 Burpees

15 Calorie Row

15 Thrusters 95/65lbs

15 Burpees


22 June

1-2-3-4-5-6-7-8-9-10 For Time of:

135/95lbs Deadlifts

135/95lbs Clean

135/95lbs Push Jerk

11 June

Fight Gone Bad!

This WOD was created by Coach Glassman for MMA star BJ Penn as he was preparing for a championship fight against UFC Champion Matt Hughes.  It was designed to mimic the metabolic demands of a MMA fight.  After 5 rounds (the Championship version) BJ was spent and lying on the floor, Coach asked him how was it.  BJ’s response, “It was like a fight gone bad.”  Thus it was named.  The good thing for BJ is that his championship fight did not go bad and he took the belt.

3 rounds of:

Wall-ball shots, 20-lb. ball, 10-ft. target (reps)

Sumo deadlift high pulls, 75 lb. (reps)

Box jumps, 20-inch box (reps)

Push presses, 75 lb. (reps)

Row (calories)


In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

12 June

Overhead squat 10-5-3-1-1-1-3-5-10 reps

** pick a weight you can use do for 10 and increase the weight as the reps go down, then decrease

As reps go back up. Don’t rest more than 2 min between reps.

13 June


Complete as many rounds as possible in 20 minutes of:

rope climb, 2 ascent – No jump! (note, it’s written as 1 15′ climb, so we do two 12′ climbs)

5 burpees

200-meter run


If you’ve got a 20-lb. vest or body armor, wear it.


14 June

Skill work: Pistols (10 mins)

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates so that your grip on the barbell is lower than in your normal setup.


15 June

“Full Squat Isabell”

30 Squat Snatches at 135/95lbs for time

100 Double unders for time


Posted: June 3, 2018 by TOTF in Uncategorized

4 June

Cash In 100 Double unders

5 rounds for time of:

25 Abmat sit-ups

20 Romanian DB Deadlifts 45’s/25’slbs

15 DB Push Press 45’s/25’slbs




5 June

Skill – 10 Minutes of DU technique

3 rounds Unbroken of:

75/55-lb. overhead squats, 15 reps

15 GHD sit-ups

30 Unbroken Double unders ( Scale – Cut DU numbers down to 10 first. If they can’t do 10, then do 60 unbroken SUs)


** Rest 3 mins between rounds. Rounds must be unbroken. Chose a weight appropriate for you to go unbroken. Weights must stay consistent throughout all 3 Rounds


6 June

21-15-9 reps for time of:

275\205-lb. deadlifts

Strict ring dips


7 June

2 rounds for time of:

21 Ring pull-ups

21 Weighted AbMat sit-ups 25/15lbs (Plate)


8 June

Skill: Handstand Hold 3 minutes

5 rounds for reps of:

1 minute of 185\125lbs. deadlifts

1 minute of push-ups

1 minute of strict knees-to-elbows