DAILY WODs

MONDAY 9/25/17
A. Front Squat
1×5 at 65%
4×5 at 67%

B. WOD – 12 min AMRAP
10 Power Clean 135/65
10 Over the Bar Burpees
8 Power Clean 155/85
8 Over the Bar Burpees
6 Power Clean 185/105
6 Over the Bar Burpees
4 Power Clean 205/125
4 Over the Bar Burpees
2 Power Clean 225/145
2 Over the Bar Burpees

FRIDAY 9/22/17
A. Overhead Squat
7-6-5-5
*Start at 55% and build as you go

B. WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups

THURSDAY 9/21/17
A. Deadlift
Every :90 complete 3 reps at last weeks 3 RM (add 5-10lbs)

B. Partner WOD
Buy In: 800m run (both partners)
50 Air Squats
50 Push-Ups
30 Air Squats
30 Push-Ups
10 Air Squats
10 Push-Ups
Buy Out: 800 m run (both partners)
*Parter 1 is working while partner 2 holds 185/155 barbell. When partner 2 drops barbell, you switch spots.

WEDNESDAY 9/20/17
30 min (6 rounds)
Minute 1: 15/12 cal AB
Minute 2: 5 strict HSPU
Minute 3: 15/12 cal row
Minute 4: 18 Wall Ball 20/14
Minute 5: 20 sit-ups

TUESDAY 9/19/17
A. Front Squat
5×5 at 65%

B. E2MOM 14 min – 7 Rounds
Bear Complex (L1: 155/105, L2: 135/95)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

MONDAY 9/18/17
A. 8 min EMOM
1 Rope Climb

B. WOD
Helen
3 rounds for time:
400m Run
21 KBS (53/35)
12 Pull-Ups

FRIDAY 9/15/17
A. Overhead Squat
8-7-6-6
Start at 50%, build as you go

B. 21-18-15-12-9-6-3
Pull-Ups
Hang Power Snatch
Rx: 95/65

THURSDAY 9/14/17
A. Deadlift
Take 15 mins to build to heavy 3 rep

B. For time:
500m row
50 push-ups
500m row
40 push-ups
500m row
30 push-ups
500m row
20 push-ups
500m row
10 push-ups
*14 min time cap

WEDNESDAY 9/13/17
GRINDER

WOD #1
3 RFT
10/7 cal on AB
6 KB Snatches-Right
6 KB Snatches-Left
4 KB OH Squats-Right
4 KB OH Squats-Left
*8 min time cap

WOD #2
4 RFT
1-100m Shuttle Sprint
6 Hang Power Clean 115/85
6 Push Press 115/85
*8 min time cap

WOD #3
1 RFT
40/30 cal on AB
15 KB OH Squats-Right
15 KB OH Squats-Left
30’Handstand Walk
*8 min time cap

1 min transition between WODS

TUESDAY 9/12/17
A. Run 1 mile for time (bring running shoes if you’d like)

B. 15 min AMRAP
35 DU’s
Jumping Lunges (ascend by 2 each round) 2, 4, 6, 8, etc

MONDAY 9/11/17
A. Front Squat
5×5 at 80-90%

B. 10 min AMRAP
10 Over the Bar Burpees
1 Squat Clean
4 Front Squats
Rx: 155/105

FRIDAY 9/8/17
21-18-15-12-9-6-3
Deadlift (Rx: 155/105, Sx:135/95)
Toes to Bar

*Time cap: 25 min

THURSDAY 9/7/17
A. Bench Press
4×10 at 60%

B. WOD, for time:
Buy in: 100 unbroken DU’s (scaled: 50), then
21-15-9
HSPU
Pull Ups
Russian KB Swings
Cash out: 100 m row or 40 cals on bike

WEDNESDAY 9/6/17
17.1
For time:
10 DB Snatches
15 Burpee Box Jump Overs
20 DB Snatches
15 Burpee Box Jump Overs
30 DB Snatches
15 Burpee Box Jump Overs
40 DB Snatches
15 Burpee Box Jump Overs
50 DB Snatches
Men: 50lb DB
Women: 35lb DB

TUESDAY 9/5/17

A. Hang Clean
Take 25 mins to build your highest 3 RM

B. 12 min AMRAP
Cluster L1: 95/75, L2: 75/55
Wall Ball
Ascend by 2 reps each round: 2, 4, 6, 8, etc…

FRIDAY 9/1/17
A. Deadlift
Every 2:30, for 12:30 (5 sets):
5 reps @ 80%

B. For Time:
Run 800m As Fast As Possible, followed by
1,000m Row As Fast as Possible
*Score each separately

REMINDER LABOR DAY WOD MONDAY AT 10 AM!

THURSDAY 8/31/17
ENDURANCE
With a 25min clock, complete:
Buy in: 50 burpees over the bar
Then, AMRAP in remaining time:
10 pull-ups
10 goblet squats 55/35
10 back extensions or supermans

WEDNESDAY 8/30/17
A.
Take 15 minutes to build to today’s heavy single Back Squat

B.
5 Rounds, For Time
:20 Headstand Hold
20 Squats
:20 Handstand Hold
20 Jumping Lunges
*Time Cap: 14:00

TUESDAY 8/29/17
A.
Snatch Press 3×8 (Strict Press LIGHT)
OHS 3×6 @ 60%

B.
21-15-9 (Crossfit Regional Workout 2)
Single Arm DB Snatches (alternating) 50/35
Ring Dips
Time Cap: 6:00

Regional weights: 70/55

MONDAY 8/28/17
HERO WOD
“Wittman”
7 Rounds For Time
15 Kettlebell Swings (53/35 lbs)
15 Power Cleans (95/65 lbs)
15 Box Jumps (24/20 in)

FRIDAY 8/25/17
METCON – 20:00 AMRAP
100m MB Run
5 Handstand Push-ups
10 Box Jumps
1:00 Rest

THURSDAY 8/24/17
METCON
For time: 5–10–15–20–15–10–5
Overhead Squats 95/65
Toes to Bar
Rowing for Cals
*20:00 Time Cap

WEDNESDAY 8/23/17
STRENGTH: Push Press
Find 1RM

PARTNER WOD:
15 min AMRAP: alternate rounds
10 Bar Facing Burpees
1 Squat Clean
4 Front Squats
10 Pull-Ups
*L1: 155/115, L2: 135/105, L3: 105/75

TUESDAY 8/22/17
15:00 AMRAP:
10-20-30-40-50-60…
Sit-ups
DB weighted Lunges
Double Unders
*Between each round, run 200m

MONDAY 8/21/17
METCON
21-15-9
Power Cleans 95/65
Shoulder to Overhead
Box Jump Overs

STRENGTH
Deload Deadlift Week:
3x:
8-10 Sumo Straight-legged Deadlift @ 2111 (light weight, less than 40%)
8-10 Front Loaded Step-ups (holding KB or Sandbag)
8-10 DB Straight Arm Reverse Fly’s (2.5-10lbs) @ 1211

FRIDAY 8/18/17 REMINDER SATURDAY WOD IS 9AM AT THE FAIR!
4 Rounds:
8 Squat Cleans 185/135
200m Run
*Sx: 135/95, Sx2: 95/65

CORE Finisher:
3 Rounds, Not For Time:
15 GHD Sit-ups or WB sit-ups
10 Single leg side T2B
10 Single Arm Bench Press

THURSDAY 8/17/17
METCON
30-20-10-20-30 reps of:
Overhead Squats 45/35
15-10-5-10-15
Burpee Box Jump Overs

WEDNESDAY 8/16/17
STRENGTH: Press
Find 3 RM

STRENGTH: Deadlift
10 @ 50%
6 @ 60%
4 @ 65%
3 @ 75%
2 @ 80%
Then every 1:30, for 7:30 (5 sets) complete: 1 @ 85%

TUESDAY 8/15/17
METCON
10 Rounds, For Time of:
15 Kettlebell Swings 55/35
100m Shuttle Sprint (25m increments)
:30 rest

MONDAY 8/14/17
STRENGTH: Back Squat
Take 8-10 minutes to build up to 75-80% of last week’s heavy single.
Then, every 2:00, for 8:00 (4 sets):
5 reps @ 80-85%

B. 14:00 AMRAP
30ft Handstand Walk (or :30 Handstand Hold)
20 Pistols, alternating (or weighted step-ups)
10 Toes to Bar

FRIDAY  8/11/17
STRENGTH: Deadlift
5 x 3 @ 80%

METCON
9:00 AMRAP
3 Power Clean L1: 155/115, L2: 135/95
6 Burpees
9 Box Jumps 30/24”

THURSDAY 8/10/17
ENDURANCE
Partner 5k ROW
Complete 5,000m as fast as possible as a team of 2!
Break up the meters however you choose, with only 1 person working at a time.

*ROMWOD after 5k Row

WEDNESDAY 8/9/17
STRENGTH:
3×10 Snatch Grip Behind the Neck Press

METCON
5 Rounds For Time of:
12 Hang Power Snatch 95/65
1 Rope Climb – https://www.youtube.com/watch?v=nI4MijQJ_No
5 Strict Handstand Push Ups- (Sx: https://www.youtube.com/watch?v=b3QUCK51B7c)
25 Air Squats
*Time Cap: 15:00

TUESDAY 8/8/17
STRONGMAN DAY:
In teams of 3, You must complete 12 rounds of (4 per person):
10 DB
Clusters
100m Farmer’s Carry (AHAP)
50m Broad Jumps

*Perform this waterfall style, so you can move onto the next exercise as soon as the teammate in front of you is done.  

MONDAY 8/7/17
STRENGTH:
Narrow Grip Bench Press
3×10 light/moderate weight. Goal is to work the triceps!

METCON:
20:00 AMRAP
10 Single Arm DB OH Squats 50/35
10 T2B
10 Walking Lunges
10 Straight Legged DL w/ DB 50/35
*Scaled: 35/20

8/4/17
STRENGTH/CONDITIONING
Snatch Ladder
20:00 AMRAP:
Starting weight should be 50% of your max, each lift thereafter increases by 10#
IF you miss a lift on 1st try but hit the 2nd, you must complete a 200m run for the missed lift
If you miss a lift on the 1st and 2nd try, but hit the 3rd – you must complete a 400m run
If you miss a lift on the first, 2nd, and 3rd try – complete a 800m run, then come back to the bar and continue giving yourself 3 attempts

Sx: Start at 50%, but each lift thereafter increases by 5#

8/3/17
WEEKLY “GRINDER”
Run 800m
10 rounds for time of:
15 Wall Balls (20/14)
10 Push-ups (Chest to Abmat)
5 Strict Pull Ups
Then for time run 800m backwards
*Score is total time.

Time Cap: 32:00

8/2/17
A. DEADLIFT
Build up to working weight over the course of 8:00:
10 @ 50%, 6 @ 60%, 4 @ 65%, 3 @ 70%
Then Every 2:00, For 10:00 (5 sets) complete 5 @ 75%

B. 5:00 AMRAP:
Clean (squat) & Jerk 165/135

Sx1: 135/95, Sx2: 115/75

8/1/17
A. OVERHEAD SQUAT
Take 15-20mins to find your 5 RM 

B.“Nancy”
5x:
400m Run
15 OHS 95/65
*Time Cap: 20:00

7/31/17
A. PRESS/PUSH PRESS
5 sets x 1 reps @ 85-90% (In FINAL set go for MAX reps)
Complete 1 set every :90 

B. WOD – 1 RFT
50 Wall Balls 20/14
20/15 Muscle Ups
50 Alternating Pistols
*Time Cap: 12:00

Muscle Up Options – 1: ½ the MU reps (10/7), 2: Bar MU’s, 3: Jumping Ring, 4: Jumping Bar MU, 5: 20 Pull-ups + 20 Ring Dips

Pistol Options: Holding Plate, pistol to ball or bench, sitting on band, stepping onto box, lunges

7/28/17
ENDURANCE WOD
3 rounds
50 Cal Row
50 Push-Ups
50 Double Unders
5/3 Rope Climbs

Rest 3:00 after each round

7/27/17
Weekly Grinder
“EVA” 5 Rounds For Time of
800m Run
30 Kettlebell Swings 70/55
30 Pull Ups

Time Cap: 40:00

Sx: Jumping Pull-ups, Lighter KBS

7/26/17
A. Back Squat
Take 8-10 minutes to build up to 75-80% of week one’s heavy single.
Then, every 2:00, for 8:00 (4 sets):
5 reps @ 75-80%

B. 10:00 AMRAP
1-2-3-4-5-6-7…. DB Man Maker Ladder 35/20
https://www.youtube.com/watch?v=iMNnvhg1JcM 

In between each round, complete
10 Box Jumps (Sx: Step-ups)

7/25/17
4 rounds For Time of:
300m Shuttle Sprint (50m increments)
25 Air Squats
100m Farmer’s Carry (As Heavy as Possible)
Rest 2:00

7/24/17
A. DELOAD DEADLIFT
Every :90 (3 sets)
Station 1 – 8 Barbell Good Mornings (light weight) + 10 Reverse Lunges (same weight)
Station 2 – Banded Monster Walks or X-band (down and back)
Station 3- 10-12 Weighted GHD Hip Extension

B. PRESS/PUSH PRESS
5 sets x 2-3 reps @ 83-85% (last set go for max reps)
1 set every :90
*Newbies: 4×3 Strict, 5×2 Push Press

C. MAX CALS ON ROWER in 3:00

7/21/17
A. BACK SQUAT
Take 8:00 to build up, then
8:00 EMOM:
1 rep @ 80-85% of Week 1 Heavy Single Back Squat, if missed week 1, find your heavy single for today instead

*Newbies: Complete 6-8 sets of 5, building up over the course of the sets, focusing on technique.

B. METCON
12:00 AMRAP
55 DU’s
10 Burpees over the Bar
5 Hang Power Cleans 155/105 (Sx: 115/75)

7/20/17
30:00 EMOM
Minute 1: 100m Run
Minute 2: 12 Toes To Bar
Minute 3: 15 Wall Balls 20/14

*scaled: 8-10 reps per minute

7/19/17
Weekly Grinder
800m Run
100 Push-Ups
50m Bear Crawl
400m Run
50 Push-Ups
200m Run

*25 Minute Time Cap

7/18/17
A. DEADLIFT
5 x 1 at 80%
1 set every 90 seconds

B. METCON
In teams of 2, complete 10 RFT
15/15 cal row (men: 15, women: 12)
15 Back Squats (take bar from floor)
15 Pull-ups

*L1: 135/95, L2: 95/65
*Partners will alternate exercises

7/17/17
A. Strict/Push Press
5 x 3-4 reps at 80%
1 set every 2:00

B. 12 min AMRAP
30 DB Snatches L1:50/35 L2: 35/20
15 Box Jump Overs 24/20
:60 Plank Hold

***REMINDER No 4:30/5:30 pm classes at the box. BARBELLS AND BURGERS event at Wylie Park. WOD starting at 5pm, followed by potluck!

7/14/17
4 rounds of:
300m shuttle sprint (50m intervals)
25 air squats
50m Farmer’s Carry (HEAVY)
2:00 min rest

7/13/17
30-20-10 reps for time:
Sumo Deadlift High Pulls 95/65
Box Jumps 24/20”
Wallballs 20/14

7/12/17
Strength: Push Press
3 at 50%
3 at 60%
3 at 65%
3 at 70%
5×5 at 75-80%

WOD:
3 min max reps of T2B, rest 1 minute
3 min max cals on rower, rest 1 minute
3 min max rep HSPU, rest 1 minute

then,
9 min AMRAP
T2B
Cal on Rower
HSPU

*rep count is 1/3 of your rep total for previous 3 minute rounds

7/11/17

A. DEADLIFT
Build up to working weight over the course of
10 @ 50%
6 @ 60%
4 @ 65% then,
5 x 3 x 75%

B. ACCESSORY WORK
You will have :90 at each station
3x:
Station 1: Bamboo Bar Hold :30-:40 (Shoulder Width Grip)
Station 2: Single Arm Bench Press (go to failure each side) pick a heavy weight so rep range is 7-15 reps
Station 3: 4 Turkish Get-ups (SLOW)

7/10/17
Weekly Grinder
100 Double Unders
50 Chest To Bar Pull Ups
50 Weighted Situps (35/20# DB)
800m Run
75 Double Unders
30 CTB
30 Weighted Sit-ups (35/20)
400m Run
Time Cap 25 min

7/7/17
A.
Take 15:00 to build to today’s heavy single Back Squat. Build to a weight where you are still able to move the bar quickly. The intention is not to max out, just to build until mechanics start to break down (chest falls, knees collapse, or bar speed slows or stops)

B.
Deadlift- take 8-10 to Build up to working weight over the course of 10 @ 50%, 6 @ 60%, 4 @ 65%, then:
Deadlift 5 sets of 5 reps at 70% of 1RM

C.
CORE Finisher:
3x:
15 V-ups
30 Flutter Kicks
20 Swimmers

7/6/17
METCON
Weekly “Grinder”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

7/5/17
***No 5am and 6 am class today!

Strength/Skill
Push Press 5 x 5 @ 70-75% 

WOD:
21-15-9
Front Squats 135/95
Burpees over the Bar

7/3/17
WOD: Jag 28
1 RFT
800m run
28 KBS
28 Strict Pull-ups
28 KB Clean & Jerk
28 Strict Pull-ups
800m run

*** No 5:30 pm class today!

6/30/17
WOD: Partner

6/29/17
Strength/Skill: tempo Bench press
8 x 3 @ 32X2

WOD: Every 2 min, 14 min
15 Hang Power Clean 95/65
100 m run

6/28/17
Core Work: 3 sets
60 sec front rack hold (heavy)
20 hollow rocks 2 superman
30 sec plank hold (RX: use rings)

WOD: 18 min amrap
5 Deadlift 225/155
30 DU
3 bar facing burpees (ascending x 3 ea round)
5 Deadlifts 225/155
30 DU
RX: Unbroken DU

6/27/17
Strength/Skill: 15-20 min work on Snatch

WOD: 21-15-9
Row for Cals
DB Thrusters 40/25
-6 min cap-
Repeat

6/26/17
Strength/Skill: 15 min find;
1 Rep Strict Press

WOD: “Holleyman”
30 rft
5 wall balls 20/14
3 hspu
1 Power clean 185/115 RX+: 225/125
TC: 25 min

6/23/17
Strength/Skill: Front Squat
3 x 10 @ 80%

WOD: 12 min amrap
10 t2b
25 KBS 53/35

6/21/17
Strength/Skill: 5 sets
5 touch and go Power cleans
-build to heaviest set-

WOD: 20 rft
10 med ball clean 20/14
20 DU

6/20/17
Strength/Skill: Overhead Squat
5 x 1

WOD: 5 rounds
15 OHS 95/65
100 m run
25 sit ups
100 m run
-15 min cap-

6/19/17
Strength/Skill: Seated Strict Press
6 x 2

WOD: 12 min amrap
6- push jerk 135/95
9- hang power clean
12- Deadlift
-any time you drop the bar Complete 5 Burpees over the bar-

6/16/17
Strength/Skill: Front Squat
3 x 10 @ 75%

WOD: For time
1000 m row
2 rnds
100 walking lunge
50 KBS 53/35
25 DB front squats 50/35

6/15/17
Core work: 3 rounds
15 V-ups
20 russian twists
20 back extensions

WOD: 4 rft
400 M run
25 Wall balls 20/14
15 Box jumps
-24 min time cap-

6/14/17
Strength/Skill: Work up today’s
Power clean + hang squat clean

WOD: 5 min amrap
5 Power clean 155/105
5 pull ups
Rest 2 min
*repeat

6/13/17
Strength/Skill: Overhead Squat
6 x 2

WOD: Every 2 min, 14 min
10 Deadlift 225/155
10 burpees
RX+ – Add 2 burpees every round-

6/12/17
Strength/Skill: Seated Strict Press
5 x 5 (use same weight all sets)

WOD:14 min amrap
40 DU
20 Push press 95/65
10 H-R push ups

6/9/17
Strength/Skill: Front Squat
5 x 8 @ 75%

WOD: For time
50 Power Snatch 75/55
800 m run
25 OHS

6/8/17
Strength/Skill: Narrow Grip Bench Press
3 sets:
Drop set Bench: choose 3 different weights and perform max reps
-at your heaviest load be able to perform 10 reps-

WOD: 12 min Max reps
Ascending ladder x 3
KBS 53/35
20 Wall balls 20/14

6/7/17
Core work: 3 sets
100 foot + 15 sec hold walking KB in front rack
20 superman to hollow rock (1 rep = every roll back to hollow)

WOD: EMOM for 24 min
min 1: 12/8 cal row + 20 DU
min 2: 20 KB DL 70/53
min 3: 10 burpee box jump overs 24/20 (use hands)

6/6/17
Strength/Skill: build to today’s heavy squat clean

WOD: 14 min amrap
10 squat clean 155/105
100 m run
10 step back lunge 155/105
100 m run

6/5/17
Strength/Skill: Seated Strict Press
6 x 5

WOD: 5 RFT
20 Push press 95/65
20 pull ups

6/2/17
Strength/Skill: 15 min build Hang Squat Clean + 2 Front Squat

WOD: 20 min amrap
7 Power Clean 155/105
7 Box jumps overs 24/20 (RX: no touching the box)
100 m farmers carry 70/53

6/1/17
Strength/Skill: Narrow Grip Bench Press
Build to today’s heavy then,
4 x 1

WOD: 8 min amrap
1000 m row
Max rep Devils press

Core work: 3 sets
30 sec forearm plank
30 sec side planks (R & L)
30 sec straight arm plank
-rest 1 min-

5/31/17
Strength/Skill: Overhead Squat
5
3
1
5
3
1
Accessory: 3 sets
100 ft double KB front rack walk (heavy)

WOD: 8 RFT
3 Power snatch 135/85
6 burpee 2 bar
9 wall ball 20/14

5/30/17
Strength/Skill: Seated Strict Press
2 x 8
2 x 6
2 x 4
-ADD 5 lbs from last week-

WOD: 10 min amrap
10 Deadlift 155/105
50 DU

5/26/17
Strength/Skill: Front Squat
3 x 10 @ 70%

WOD: For time
3 rounds
400 M run
-rest 90 sec-
2 rounds
200 m run
-rest 60 sec-
1 round
800 m run
RX: Weighted med ball 20/14

5/25/17
Strength/Skill: Narrow Grip Bench Press
4 x 2 -add 5 lbs from last week-

WOD: Every 4 min for 20 min
250 M row
Max burpee box jump overs 24/20

*please bring murph t-shirt money as soon as possible

5/24/17
Strength/Skill: 8 min to challenging clean then
Every 90 sec complete 6 x 1

WOD: 5rft
10 back squat
10 front rack lunge
20 Wall ball 20/14
10 front rack lunge
Rx: 115/85
-20 min time cap-

5/23/17
Strength/Skill: Overhead Squat
5
3
1
5
3
1
-go up from last week 5-10lbs-

WOD: 10 min amrap
20 altermating DB snatch 50/35
10 t2b
5 BMU or 5 Strict pull ups

5/22/17
Strength/Skill: Seated Strict Press
2 x 8
2 x 6
2 x 4

WOD: For time
3 rounds
10 s2oh 95/65
50 DU
3 rounds
10 g2oh 135/95
100 singles

5/19/17
Strength/Skill: Front Squat
4 x 10 @ 70%
3 x 10 Back Rack Split Squat

WOD: 4 RFT
9- Back Squat + R & L step back lunge 135/95
15- KB clean alternate each arm 53/35
21- Box Jumps 24/20

5/18/17
Strength/Skill: Narrow Grip Bench Press
5 x 2

WOD: EMOM for 18 min
Min 1: 16/13 cal row
Min 2: 50 DU
Min 3: 5 DL 275/155

5/17/17
Strength/Skill: Overhead Squat
1 x 5
1 x 3
1 x 1
1 x 5
1 x 3
1 x 1

WOD: 12 min amrap
3 Strict Press 135/95
6 Push Press 135/95
Increasing ladder x 5 wall balls 20/14

5/16/17
Strength/Skill: In 20 min build heaviest 3 rep Hang Clean

WOD: For time
15-12-9
Hang Power Clean 135/95
Burpees OTB
12-9-6
Hang Power Clean 155/105
Burpees OTB
9-6-3
Hang Power Clean 175/115
Burpees OTB

5/15/17
WOD: Regional workout 1
1200 m run
12 rnds
4 strict hspu
8 C2B pull-ups
12 air squats
-25 min cap-
*If you have vest wear it

-will have Scaling options-

5/12/17
Strength/Skill: Back Squat
3 x 10 @ 75% (complete set every 90 sec)
Barbell Split Squat
3 x 8 ea

WOD: Every 4 min, 12 min
200 m run
25 KBS 53/35
Max wall balls 20/14
*score wall balls

5/11/17
Strength/Skill: Narrow Grip Bench Press
6 x 3 -increase weight from last week-

WOD: 3 RFT
25 Power snatch 75/55
25 FS 75/55
*12 min cap

5/10/17
Strength/Skill: Gymnastic Conditioning
EMOM For 10 min
T2B x 15-10 reps

WOD: 15 min amrap
50 box jumps 24/20
35 DL 185/125
75 sit ups
35 DL 185/125
50 box jumps 24/20

5/9/17
WOD: Complete For time
14 Power Clean 95/65
12 wer clean 115/75
10 Power clean 135/95
8 Power Clean 155/105
6 Power Clean 185/115
4 Power clean 205/135
@ 10 min mark
4 rounds
75 DU
10 clusters 135/95
Timecap: 15 min

5/8/17
Strength/Skill: Overhead Squat
Complete 1 rep every 45 sec, 20 reps

WOD: 20 min amrap
“Cindy”
5 pull ups
10 Push ups
15 Air squats
*wear a vest if you have 1

5/5/17
Strength/Skill: Back Squat
4 x 10 -add 5 lbs from last week
*Complete set every 2 min

WOD: 15 min amrap
50 ft DB lunge (DB on shoulders)
12 KBS 70/53
50 ft DB lunge
9 DB squat clean 50/35

5/4/17
Strength/Skill: Narrow Grip Bench Press
6 x 3 – complete set every 90 sec
Or
Romwod
Core
WOD: 4 rounds
20 Push ups
40 wall balls
400 M run

5/3/17
Strength/Skill: EMOM , for 10 sets
Power Clean x 1.1

WOD: Every 3 min, 6 rounds
12 Power snatch 95/65
12 Burpees over the bar

5/2/17
WOD: 17 min amrap
21 strict press 75/55
11 t2b
33 DU

@ 20:00

20:00-26:00
Push Press
EMOM x 3 @ 75-80%
-use rack-

5/1/17
Strength/Skill: take 20 min find 1 rep DL

WOD: For time
Buy in: 15 strict pull-ups
21-18-15-12-9-6-3
SDLHP 95/65
Box jump over 24/20
Buy out: 15 strict pull-ups

4/28/17
Strength/Skill: Back Squat
4 x 10 @ 65% (add 5-10 lbs last week)
Accessory: Lateral Monster Walk
3 x 45 sec

WOD: For time
75 Front Rack Step Back Lunge 165/95
-EMOM 25 DU/25 singles-

4/27/17
Strength/Skill: Narrow Grip Bench Press
5 x 6 or Romwod

WOD: 10 min amrap
10/8 cal row
15 RKBS
2 Rope climbs or,

Open gym, work on any weaknesses

4/26/17
Strength/Skill: Overhead Squat
5 x 6 (Complete a set every 2 min)
Or Snatch + OHS from the ground

WOD: 6 rft
12 wall ball 20/14
9 HR Push ups
6 Power Snatch 115/75

4/25/17
Strength/Skill: 10 sets
EMOM Push press x 3 @ 75-80%
3 sets:
Strict hspu x 8-10

WOD: 15 min amrap
21 Weighted sit-ups
14 alternate DB shoulder 2 OH

4/24/17
Strength/Skill: Deadlift
3 x 1 @ 90%
2 x 1 @ 95%
Deficit Deadlifts @ 2″
3 x 6 @ 75%

WOD: 20 RFT
1 Power clean 225/130 185/115
3 Strict pull-ups
5 Burpees box jump 30/24

4/21/17
Strength/Skill: Back Squat
4 x 10 @ 65%

WOD: 12 min amrap
20 OHS 75/55
40 DU

Strength/Skill: Narrow Grip Bench Press
5 x 5 or
Romwod

WOD: 5 rounds
12 Bench press 135/85
250 M row
Or
Open gym/work on weaknesses

4/19/17
Strength/Skill: take 15 min build heaviest Power clean + hang clean complex

WOD: EMOM for 20 min
Power Clean + Step Back Lunge (R & L) x 2
-you choose the weight-

4/18/1
Strength/Skill: Deadlift
5 x 1 @ 90%
Deficit Deadlifts
3 x 8 @ 70%

WOD: For time
3 rounds
10 DL 225/155
10 burpee
Then,
75 wall ball 20/14
-15 min cap-

4/17/17
Strength/Skill: 8 sets
EMOM (8 min) 1 Push Press + 1 Push Jerk

Accessory: Deficit tempo Push ups
3 x 10 3221

WOD: 9 min amrap
Ascending ladder by 2
hspu (RX+strict)
Hang Power snatch 115/75

4/14/17
Strength/Skill: Back Squat
3 x 10 @ 65%
Front Rack Step – Back Lunge
3 x 6 (3 each side) -go heavy-

Accessory: Weighted Barbell Jumping Squat -exposive-
2 x 20

WOD: “The Doc”
7 min amrap
10/8 Cal row
5 Hang Squat Clean 155/115
-rest 60-
7 min amrap
10 burpees
5 Front Squat 155/115

4/12/17
Strength/Skill: Overhead Squat
7 × 3
Core: 4 sets
Hollow Rocks x 60 sec

WOD: For time
Hero workout ” Randy”
75 snatches 75/55

4/11/17
Strength/Skill: 8 sets at heaviest w/ good technique
Strict Press + Push Press (2 sec pause in dip)

WOD: 6 rft
10 clean & jerk 135/95
16 Push ups (1 arm @ Deficit)

4/10/17
Strength/Skill: Deficit Deadlifts @ 2″
4 × 4 @ 80%
2 × 2 @ 85%
Accessory: 3 sets
Banded Good Morning x 20

WOD: 12 min amrap
15 Box jumps 24/20
5 Strict Pull-ups
15 Back Squats 95/65

4/7/17
Strength/Skill: Back Squat
4 x 10 @ 60% (complete set every 2 min)
Back Rack Step Back Lunge
3 x 8

WOD: 4 sets max reps
45 sec AB
15 sec rest
45 sec bench press 155/85
15 sec rest
45 sec air squats
15 sec rest
45 sec DB snatch -alt every rep- 50/35
15 sec rest

4/6/17
Mobility: Romwod

WOD: A) open gym
B) conditioning: ” Gut buster”
150 sit ups
1000 m row
150 sit ups

4/5/17
Strength/Skill: Overhead Squat
7 x 3 or;
Find new 1 rep Snatch

WOD: 12 min amrap Ascending x 3
OHS 95/65
T2B
DU x 25

4/4/17
WOD: 50-40-30-20-10 burpee box jump 24/20
15 strict press 75/55 + 15 Wall balls 20/14 between each round box jumps
-30 min cap-

4/3/17
Strength/Skill: Deficit Deadlifts
3 x 6 @ 70%
4 x 3 @ 80%
Accessory: Bulgarian Split Squat
3 x 12

WOD: 3 rounds
12 Power clean 155/105
12 FS 155/105
6 strict pull-ups RX+: L-sit pull-ups

3/31/17
Strength/Skill: Front Squat
5 x 10 @ 60% (complete set every 2 min)
4 x 8 Walking Back Rack Lunge (go heavy)

WOD: 9 min amrap
20 Wall ball 20/14
30 DU
-every 90 sec complete 10 DB front rack jumping lunge-

3/30/17
Mobility: Romwod
WOD: work on skills, drills of your choice or make up any strength work you may have missed

3/29/17
Strength/Skill: 6 sets
Strict Press + 2 Push Press
-Every 2 min complete set-

WOD: 12 min amrap
11 pull ups
11 cleans 95/65
11 pull ups
9 cleans 115/85
11 pull-ups
7 cleans 135/105
11 pull-ups
5 cleans 185/125
11 pull ups
3 cleans 205/145

3/28/17
Strength/Skill: Overhead Squat
7 x 5 (working sets begin once you’ve found challenging weight w/ good technique)

WOD: Buy in: 1000 m row
3 rounds
15 Power Snatch 135/95
15 burpees
– 15 min cap-

3/27/17
Deficit DL @ 2″
6 × 6 @ 70%

WOD: Barbell Tabata
Deadlifts 185/115
-1 min rest
Hang Power Clean 135/95
-1 min rest
Front Squat 95/65
-1 min rest
Push Press 75/55
-Score Total Reps-

3/24/17
WOD: 17.5

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

3/23/17
Mobility: Romwod
Core: Durante core

WOD: For time
Max effort 1000 m row

3/22/17
Strength/Skill: Deficit Deadlifts @ 2″
2 × 8 @ 65%
4 × 6 @ 70%
Accessory: 2 sets
8 Glute ham raises -slow tempo down-

WOD: 11 min amrap
11 RKBS 70/53
11 Pull-Ups
11 RKBS 70/53
1 Rope climb

3/21/17
Strength/Skill: Build today’s heaviest push press + push jerk (use rack)
Accessory: 3 × 30 sec KB hold (locked out OH)

WOD: 21-15-9
Front Squat 155/105
Box jump over 24/20
-sprint-

3/20/17
Strength/Skill: 100/75 Push Ups
EMOM complete power clean x 5 155/105
-rest 2 min-
50/35 ring dips
EMOM complete power clean x 3 155/105

WOD: For time
50-40-30-20-10
DU
Sit-ups
-in between each round perform 2 rounds “cindy”-

3/17/17
WOD: Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

3/16/17
Mobility: Romwod
WOD: work on weaknesses or make up any Strength you may have missed

3/15/17
Strength/Skill: take 15 min build today’s heaviest push press x 2

WOD:For time
20 burpees
30 g2oh 95/65
20 burpees
20 g2oh 135/95
20 burpees
10 g2oh 155/105
20 burpees
-20 min cap-

3/14/17
Strength/Skill: Deficit Deadlifts @ 2″
3 x 10 @ 60%
2 x 8 @ 65%
Accessory: 2 sets
Barbell hip raise x 10 @ 23×1 tempo

WOD: 21-18-15-12-9-6-3
SDLHP 95/65
DU x 30
Weighted box step overs 70/53
-14 min cap-

3/13/17
WOD: 17.3 make up or;
“Cindy” or ” Chelsea”

-am classes will be cancelled will resume at 12 pm pending weather-

3/10/17
WOD: 17.3

*Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

3/9/17
Mobility: Romwod

3/8/17
Strength/Skill: Snatch
EMOM for 5 min, complete 1 snatch @ 85%
EMOM for 5 min, complete 1 snatch @ 90%

WOD: 10 min amrap
20 KBS 70/53
50 DU
10 Hang power clean 155/105
50 unbroken singles

3/7/17
Strength/Skill: Every 90 sec for 10 sets
Push press + Push jerk

WOD: For time
10 Push press 95/65
50 air squats
20 Push press
40 Air squats
30 push press
30 air squats
40 Push press
20 air squats
50 Push press
10 air squats
*time cap: 14 min

3/6/17
Strength/Skill: Deficit Deadlifts @ 2″
5 x 10 @ 60%
Accessory: 2 sets
Barbell hip raise from the ground w/barbell x 10 @ 2301 tempo

WOD: 14 min amrap
1000 m row
50 box jumps 20″
40 FS 135/95
Max burpees over the bar
-score burpees

3/3/17
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

3/2/17
Mobility: Romwod
Core: “Durante Core”

WOD: Open gym
Work on skills/drills
1. Conditioning
3 rounds
5 min row
5 min rest
-score max meters-

3/1/17
Strength/Skill: Snatch
4 x 1 @ 80%
2 x 1 @ 85%

WOD: 12 min amrap
5 power snatch 135/85
10 ring row
15 push ups

2/28/17
Strength/Skill: Every 1:30 for 9 min
Back Squat x 1 @ 90%

WOD: Every 4 min, 16 min
50 DU
30 Wall Balls 20/14
Max SDLHP 95/65

2/27/17
Strength/Skill: Every 30 sec, 10 min
Push press x 2 @ 70%

WOD: 4 RFT
15 Hang power clean 155/105
R1: 30 sec R2: 60 sec R3:1:30 R4 2:00 dead hang
-anytime you break perform 15 Push ups-

2/24/17
WOD: For time w/ 20 min TC
10 DB snatches
15 burpee box jump over
20 DB snatches
15 burpee box jump over
30 DB snatches
15 burpee box jump over
40 DB snatches
15 burpee box jump over
50 DB snatches
15 burpee box jump over
RX Men: 50/24″ box
RX Women: 35/20″ box

-if you have DB of 50,35,20 pounds please bring them with you-
2/23/17
Mobility: Romwod

WOD: Open gym
-work on skills or make up any Strength days you may have missed-

2/22/17
Strength/Skill: Snatch
4 x 2 @ 75%
2 x 1 @ 80%
Snatch Pulls: 2 sets
2 @ 85%

WOD: For time;
1000 m row
2 rounds
25 Box Jump over 24/20
25 t2b
1000 m row
-17 min cap-

2/21/17
Strength/Skill: Every 30 sec, 10 min
Push press x 1 @ 70%

WOD: 12 min amrap
15 Shoulder 2 Overhead 95/65
15 Hang Power clean 95/65
*anytime you drop the bar perform 8 otb burpees

2/20/17
Strength/Skill: Pause Back Squat
6 x 2 @ 3302

WOD: For time
300 DU
-EMOM complete 3 FS 155/105-
*10 min cap

2/17/17
Strength/Skill: 20 min build to heaviest clean

WOD: 3 RFT
30 power clean 135/95
30 Wall balls 20/14
-14 min cap-

2/16/17
Mobility: Romwod
Core: 3 sets
15-30 sec L-sit
15 sec hollow hold
15 sec back ext.

WOD: Open gym
-work on any weakness or make up anything you may have missed-

2/15/17
Strength/Skill: Snatch
4 x 2 @ 70%
3 x 2 @ 75%
Snatch Pulls: 2 sets
2 @ 80%

WOD: 14 min amrap
9 OHS 95/65
6 C2B
3 burpee
12 OHS
9 C2B
6 burpee
15 OHS
12 C2B
9 Burpee
Ect….
-increase each movement by 3-
*score total reps

2/14/17
Strength/Skill: Practice movements for wod

WOD: w/partner
In 10 complete
50 goblet lunges 53/35 then,
Amrap
10 DL 225/155, 185/135, 135/95
10 box jump 32/24, 24/20
-while Partner 1 is working partner 2 holds KB in wall squat hold 53/35-

Rest 5 min then,
10-9-8-7-6-5-4-3-2-1
Clean & Jerk 115/75
-partner 1 does 10 reps then partner 2 does 9 reps and so on until reps are completed

2/13/17
Strength/Skill: Pause Back Squat @ 3202 tempo
5 x 3 (5-10 lb more then last week)

WOD: E3OM for 15 min
20/15 Push ups
30 DU
10 DB thrusters 50/35

2/10/17
Strength/Skill: Cleans
6 x 1 @ 95%
working sets start at 95%

WOD: 21-18-15
Deadlift 135/95
T2b
Box Jumps 20/24
12-9-6
Deadlift 225/155
T2b
Box Jumps 32/24
-14 min cap-

2/9/17
Mobility: Romwod WOD
Core: “Durante core”
WOD: work on weaknesses or make up any Strength work you may have missed during the week

2/8/17
Strength/Skill: 10 sets
Build heaviest push press + push jerk

WOD: 20 min amrap
20 Hang clean 115/85
10 Over the bar burpee
20 Wall balls 20/14
10 Over the bar burpees

2/7/17
Strength/Skill: Snatch
4 x 2 @ 70%
2 x 2 @ 75%
Snatch pulls: 2 sets
2 @ 80%

WOD: 6 min amrap
30 DU
15 power snatch 75/55
rest 2 min
6 min amrap
3 Rope climbs
10 power snatch 75/55

2/6/17
Strength/Skill: Back Squat @ 3202 tempo
5 x 3
Accessory: 3 x 15 banded Good mornings
-be explosive-

WOD: 5 rounds for time
12 front squats 155/105
250 M row
-12 min cap-

2/3/17
Strength/Skill: Squat Clean
10 x 1 @ 90% of last week heaviest (should be heavy w/good technique)

WOD: 15.4
8 min amrap
3 hspu
3 cleans 185/125
6 hspu
3 cleans
9 hspu
3 cleans
12 hspu
6 cleans
15 hspu
6 cleans
18 hspu
6 cleans
Ect…add 3 hspu every round, and 3 reps every 3 rounds to cleans
– cleans can be power or squat

2/2/17
Mobility: Romwod
Core: 3 rounds
10 hollow rocks
10 leg raises
10 back extensions
10 tuck ups
-rest 1 min-

WOD: For time:
50/40 assault bike cals
then,
Open gym

2/1/17
Strength/Skill: take 20 min work on snatch

WOD: 12 min amrap
30 air squats
15 SDLHP 95/65
30 lunges
15 Push ups

1/31/17
Strength/Skill: 3 sets
10 DB rows
45 sec side plank
10 DB Bench press w/static hold

WOD: Every 5 min,20 min
500 m Row
15 strict press 95/65
15 over the bar burpee

1/30/17
Strength/Skill: Pause Back Squat @ 3202
3 x 5
3 x 3

WOD: 10 min amrap
5 FS 155/105
7 T2B
9 Box jump overs 24/20

1/27/17
Strength/Skill: 10 min build today’s heaviest PC w/good technique
10 min build today’s heaviest clean w/good technique

WOD: For time
2 rounds
25 Hang Squat clean 135/95
25 Wall ball 20/14
25 Deadlift 135/95
-14 min cap-

1/26/16
Mobility: Romwod

1/25/16
Strength/Skill: Bench Press
15-20 min find new 1 rep max

WOD: 7 min amrap
5 HSPU
10 KBS 53/35
-rest 2 min-
7 min amrap
10 Deficit Push-ups 45/25
20 KBS 53/35

1/24/16
WOD: 5 rounds
4 min amrap
30/20 cal row
30 10 ft shuttle run
Max weighted jumping lunge 20/14
-rest 4 min-

1/23/17
Strength/Skill: Pause Back Squat
5 x 5 32X2

WOD: 12 min amrap
24-21-18-15
OHS 95/65
12-9-6-3
C2B

1/20/16
Strength/Skill: Bench Press
3 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
-max next week-

WOD: Open workout 13.2
10 min amrap
5 Push press 115/75
10 DL 115/75
15 Box jumps 24/20

1/19/17
Mobility: Romwod
Core work: Durante core

WOD: Annie
50-40-30-20-10
DU
Sit ups

1/18/17
Strength/Skill: Power Clean
4 x 2 @ 80% + 10 lbs
Squat Clean
4 x 2 @ 85% + 10 lbs

WOD: 10 rounds
30 sec wall balls 20/14
30 sec OTB burpee
30 sec rest

1/17/17
Accessory: 4 sets
Max strict pull-ups
60 sec side plank (30ea)
7 weighted dips (Rings or stationary)

WOD: 7 Min amrap
7 power snatch 95/65
7 kbs 70/53
-rest 2 min-
*repeat

1/16/17
Strength/Skill: Pause Back Squat
5 x 5 @ 32X2

WOD: Every 3 min, 15 min
250 M row
Max rep G2OH L1:135/95 L2: 155/115

1/13/17
Strength/Skill: Bench Press
3 @ 80%
2 @ 85%
1 @ 90%
1 @ 93%

WOD: Open workout 11.2
15 min amrap
9 DL 155/100
12 Push ups
15 Box jumps 24/20

1/12/17
Mobility: Romwod
Core work: Durante core

WOD: 12 min amrap
Ascending reps x 2
OH Walking lunge 45/25
Shuttle runs
KBS 53/35

1/11/17
Strength/Skill: Power clean
4 x 1.1.1 @ 80% + 5lbs
Clean
4 x 1.1 @ 85% + 5lbs

WOD: 5 Rounds
12 weighted sit ups
50 DU
-every 2 min complete 2 PC 185/115-

1/10/107
Accessory: 4 sets
7 strict pull-ups @ 2 sec hold top
15 sec hollow rock + 15 sec tuck ups
7 weighted dips (Rings or stationary)

WOD: For time
21 Back squat 155/105
21 burpee box jumps
9 cal row
15 back squats
15 burpee box jumps
15 cal row
9 Back squats
9 Burpee box jumps
21 cal row

1/9/17
Strength/Skill: Strict Press
2 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 100+%
1 x 1 @ 100+%

WOD: 4 rounds max reps
30 sec DB Push press
30 sec rest
30 sec AB cals
30 sec rest
30 sec RKBS 70/53
30 sec rest

1/6/17
Strength/Skill: Power Clean
5 x 1.1.1 @ 80%
Clean
3 x 1.1.1 @ 85%

WOD: Open workout 15.3
14 min amrap
7 MU
50 wall ball 20/14
100 DU
Scaled: 14 min amrap
50 wall ball 20/14
100 DU
-if you don’t have MU perform Scaled version-

1/5/16
Strength/Skill: Bench Press
5 x 2 @ 90% of last week

WOD: For time
150/100 Push ups
-EMOM 4 burpees-
*10 min cap
Rest 2 min then;
5 min amrap
5 BMU
5 Power snatch 115/75
5 ring dips

1/4/16
WOD: 5 rounds
4 min amrap
30/20 cal row
25 weighted jumping lunge 20/14
Max 10 ft shuttle runs
-4 min rest-

1/3/17
Strength/Skill: Strict Press
2 x 2 @ 85%
2 x 1 @ 90%
1 x 1 @ 95%

WOD: 12 min amrap
12 Thrusters 95/65
12 T2B
12 SDLHP 95/65
12 k2e

12/30/16
Strength/Skill: Bench Press
5 x 5 -add 5 more pounds then last week, no tempo-

WOD: 12 min amrap
10 power snatch 75/55
Ascending reps x 2 L1: hspu L2: Push ups

12/29/16
Strength/Skill: Power Clean
5 x 1.1.1 @ 75%
5 x 1.1.1 @ 80%
-3 sets-
Weighted squat jumps x 5

WOD: 18-15-12
Hang Squat clean 95/65
DU x 30
9-6-3
Hang Squat clean 135/95
DU x 40

12/28/16
Accessory: 8 rounds
6 strict pull-ups @ 20X2
15 sec hollow hold + 15 sec hollow rock

WOD: 5 RFT
10 DL 275/185
20 weighted step-ups 45/35 (20′)
-Every 2 min 5 Burpee Box jump overs-

12/27/16
Strength/Skill: Strict Press
3 x 2 @ 85%
2 x 1 @ 90%

WOD: Every 3 min, 15 min
20/16 cal row
16 alternate KB power snatch 53/35
Max devil press + thruster

12/23/16
Strength/Skill: 10 sets
Power Clean @ 70% last week’s heaviest
1 set = 3 reps 1.1.1 (10 sec between ea rep)

WOD: “Karen”
150 wall balls 20/14

12/22/16
Mobility: Romwod
Core: “Durante core”
3 rounds
10 hollow rocks
10 V-ups
10 tuck ups
10 sec hollow hold

WOD: 5 rounds
20/15 cals on AB/:40 sec rest

For time: 100 KBS
-anytime you break perform 60 sec hollow rock-

12/21/16
Strength/Skill: Bench Press
5 x 5 @ 5lbs greater then last week w/ 03X0 tempo

WOD: 11 min amrap
5 Back squat 185/125
10 Burpee Box Jumps 20′

12/20/16
Accessory: 10 rounds
5 Strict Pull-ups @ 20X2 tempo
5 Strict T2B

WOD: For time
1000 m row
40 pull ups
30 thrusters 95/65
20 pull ups
15 thrusters 115/85

12/19/16
Strength/Skill: Strict Press
3 x 3 @ 80%
2 x 2 @ 85%

WOD: For max reps -scale weight accordingly, you should get out of first 3 min time frame-
Min 0-3
2 rounds of DT 155/105
Min 3-6
3 rounds of DT
Min 6-9
4 rounds of DT
Min 9-12
5 rounds of DT
-if 5 rounds is reached in time frame workout is complete-
– time can overlap- ex) if you finish 2 rounds in 2 minutes of your 3 allowed you have an extra minute to complete your 3 rounds

12/16/16
Strength/Skill: take 15 min build today’s heaviest Power clean

WOD: 12 min amrap
12 alt DB row
12 Hang power clean 115/85
12 ring dips

12/15/16
Mobility: Romwod

WOD: 10 rounds
10 front rack lunges
10 med ball cleans
10 Wall ball
-rx 20/14-

Core work: 2 sets
Accumulate 2 min L-sit hold

12/14/16
Strength/Skill: Bench Press
5 x 5 @ 5lbs greater then last week
-use 3 sec tempo-

WOD: 7 Min amrap
5 DL 315/205
30 DU
-Rx: unbroken DU-

12/13/16
Accessory Core: ” Durante Core”
5 rounds
10 hollow rocks
10 V-ups
10 tuck ups
10 sec hollow hold
-rest 1 min-

WOD: 21 min EMOM
Min 1: 18/15 cal row
Min 2: 10 KB box step overs @ 20′ 70/53
Min 3: 5 Front Squat 185/115 + 5 Burpees OTB

12/12/16
Strength/Skill: Strict Press
3 x 5 @ 75%
2 x 3 @ 80%

WOD: 6 min amrap
12 push press 135/95
“3 rnds of cindy”
-rest 1 min-
6 min amrap
6 Push Jerk 155/105
“2 rnds of cindy”

12/9/16
Strength/Skill: 4 sets
2 rope climbs or 2 legless rope climbs
10 Bulgarian split squat
10 weighted walking lunge

WOD: 5 rounds
5 DL 275/185
10 t2b
15 Box jump over
-14 min cap-

12/8/16
Mobility: Romwod
Strength/Skill: Front Squat
5 @ 60%
5 @ 70%
3 @ 75%
1 @ 85%
1 @ 95%
1 @ 100+%
1 @ 100+%

WOD: On your own (optional)
100 bar facing burpees
-or-
Work on any weakness of your choice

12/7/16
Strength/Skill: Bench Press
5 x 5 @ 3 sec tempo down
-you choose weight-

WOD: 4 rounds (2 min window)
20/16 cal row
Max rep Devils press
-rest 2 min between each round-

12/6/16
WOD: 24-21-18-15-12-9-6-3
Wall balls 20/14
Power snatch 75/55
*Rx: wall balls unbroken

Core work: 4 rounds
30 sec L-sit hold
30 sec hollow rocks
30 sec ab roll outs
-rest 1 min-

12/5/16
Strength/Skill: Strict Press
3 x 5 @ 70%
2 x 5 @ 75%
-complete 4 sets 30 sec handstand hold-

WOD: 14 min amrap
Ascending reps x 3
Hang Power Clean 155/105
Burpee Pull Ups
30 DU

12/2/16
Strength/Skill: squat clean
3 @ 70%
3 @ 75%
2 @ 80%
-1 rep every 30 sec

WOD: For time
Buy in: 30 cal row
2 rounds
30 med ball clean 20/14
15 50 ft shuttle runs
30 med ball clean 20/14
15 50 ft shuttle run
Buy out: 30 cal row

12/1/16
Strength/Skill: Romwod

Core work: 3 rounds
60 sec hollow hold
60 sec russian twist
60 sec tuck ups
-rest 1 min-

WOD: 5 rft
10 russian KBS 70/53
10 power snatch 95/65
10 H-R push ups L2: h-r @ top
– 15 min cap-

11/30/16
Strength/Skill: Front Squat
3 @ 75%
1 @ 87%
3 @ 75%
1 @ 90%
3 @ 75%
1 @ 93%

WOD: 10 min amrap
10 Deadlift 95/65
10 pull ups L2: C2B
10 thrusters 95/65
10 pull ups L2: C2B

11/29/16
Strength/Skill: Bench Press
5 x 5 @ 70%

WOD: 3 min amrap
Max DU
-rest 2 min-
3 min amrap
Max burpee box jumps 24/20
-rest 2 min-
3 min amrap
Max AB cals
-rest 2 min-
3 min amrap
Max cals on row

11/28/16
Strength/Skill: Strict Press
3 x 8 @ 65%
3 x 5 @ 70%

WOD: For time
9-7-5
G2OH 185/115
42-30-18
Wall balls 20/14

11/24/16
“Turkey Day Massacre”
60 min amrap (complete as many points as possible)

In teams of 4, which will be picked by you. you will have 60 minutes to accumulate as many points as possible by completing the following movements:

Gymnastics Movements
20 sit ups = 2pts
1 rope climb = 5pts
1 legless rope climb = 7 points
15 pull ups = 5pts
20 push ups= 5pts
30 kb swings (53/35) = 10pts
50 air squats = 10pts
5 ring muscle ups = 15pts
5 bar muscle ups = 10pts
5 wall climbs = 12pts

Barbell movement (95/65) = 1pt per rep
This can be anything-ground to overhead, power clean, snatch, sdhp, deadlift, front squat, back squat, push press, etc.

Team member 1 will be completing an 1000 m row or 2400 m AB

Team member 2 will be completing an AMRAP of any of the barbell movements

Team member 3 will be completing any of the gymnastics movements

Team member 4 will be completing amrap burpees (every 25 Burpees is 5 points)

11/23/16
Strength/Skill: Front Squat
3 @ 75%
1 @ 83%
3 @ 75%
1 @ 85%
3 @ 75%
1 @ 87%

WOD: 12 min amrap
30 DU
15 OHS 45/35
30 DU
15 t2b

11/22/16
Strength/Skill: take 15 min build today’s heaviest Power clean

WOD: For time
1000 m row
50 hang power clean 95/65
40 KBS 53/35
30 burpee box jumps 24/20
20 Push ups

11/21/16
Strength/Skill: Strict Press
3 x 8 @ 65%
2 x 5 @ 70%
-complete 100 banded pull aparts-

WOD: 6 min amrap
10 thrusters 95/65
10 C2B
-rest 2 min-
6 min amrap
10 thrusters 95/65
3 Rope climbs

11/17/16
Strength/Skill: Romwod
Core work: 4 rounds
10 tuck ups
10 sec superman hold
10 V-ups

WOD: 4 rounds
3 min to complete:
10 v-ups
10 DL 275/155
10 t2b
Max 50 ft shuttle run
-rest 1 min-

11/16/16
Strength/Skill: Bench Press
5 x 5 @ 75%

WOD: 20-16-12-8
Power clean 135/95
Over the bar burpee

11/15/16
Accessory: 5 sets
10 Strict pull ups
10 Bulgarian split squat

WOD: 1000 m row
150 wall balls
*anytime you break perform 15/10 cal row
-20 min cap-

11/14/16
Strength/Skill: Strict Press
2 x 10 @ 60%
3 x 8 @ 65%

WOD: 12 min amrap
15 Push press 115/85
30 DU
10 Push ups
20 Box Jump Overs 30/24

11/11/16
Strength/Skill: Romwod

WOD: 12 min amrap
20 OHS 45/35
15 pull ups
20 Box jumps
10 C2B

11/10/16
Accessory: 5 rounds
10 seated DB press
10 seated DB bent over row

WOD: “Gut buster”
150 sit ups
1000 m row
150 sit ups

11/9/16
Strength/Skill: establish todays heavy clean in 14 min

WOD: EMOM for 15 min
Min 1: 8 Squat clean L1: 135/95; L2: 155/115
Min 2: 15/10 AB cals
Min 3: 50 DU

11/8/16
Accessory: 10 sets
10 weighted Push ups
10 supine ring row

Conditioning: EMOM, 12 min
12 Burpees L1: Burpees over the bar

WOD: 9 min amrap
3 Bar Muscle Up
6 strict HSPU
9 RKB 70/53

11/7/16
Strength/Skill: Front Squat
3 @ 75%
1 @ 83%
3 @ 75%
1 @ 85%
3 @ 75%
1 @ 87%

WOD: 10 RFT
7 SDLHP 95/65
7 Front Squat
7 Push Jerk
-15 min cap-

11/4/16
Strength/Skill: 16 min
Build heaviest Snatch
-or-
Snatch technique work

WOD: 4 rounds max reps
60 sec AB cals
60 sec power snatch 135/80
60 sec Bench press 155/80
Rest 1 min
-score max reps-

11/3/16
Strength/Skill: Romwod
Core work: 3 rounds
10 sec hollow hold
10 sec flutter kicks
10 weighted russian twist
10 sec L-hold
1 min rest

WOD: For time
50-40-30-20-10
DU
Sit ups
Burpees
*20 min cap

11/2/16
Strength/Skill:EMOM, 12 min
Squat clean x 1 @ 5-10lbs more then last week

WOD: Buy in: 500 M row
3 rnds
20 Wall ball 20/14
15 pull ups
20 back rack lunge 95/65
Buy out: 500 M row

11/1/16
Accessory: 3 sets
Barbell rows x 12
30 sec Press hold w/KB
10 bench press

WOD: “Grace”
30 C&J 135/95

Happy Halloween
-COSTUMES ARE WELCOME-
Strength/Skill: Front Squat
3 @ 75%
1 @ 80%
3 @ 75%
1 @ 83%
3 @ 75%
1 @ 85%

WOD: 42-30-18
DL 155/105
Thrusters 65/45

10/28/16
Strength/Skill: EMOM, 6 min
Hang Squat Snatch x 2
-increase 5 lbs from last week-
EMOM, 6 min
Squat snatch x 1
-increase 5 lbs from last week-

WOD: 3 RFT
30 box jump overs 24/20
15 OHS 95/65

Mash up: For time
100 cals on rower
90 wall ball
80 cals
70 burpees
60 cals
50 T2B
40 cals
30 hspu
20 cals
10 Ring MU

10/27/16
Strength/Skill: Romwod
Core work: 5 rounds
10 hollow rocks
10 V-ups (1leg)
10 tuck ups
10 sec L-sit hold

WOD: 2×1000 m row
-rest work ratio is 1:1
For time: 3 rounds
20/15 cals on AB
*rest 2 min between ea round

10/26/16
Strength/Skill: EMOM, 5 mim
Hang Squat clean x 2 @ 75%
-rest 1 min-
EMOM, 5 min
Squat clean x 1 @ 5-10 lbs heavier last week

WOD: For time
21 Squat clean 135/80
21 Push ups
15 squat clean 155/95
15 ring dips
9 squat clean 185/115
9 hspu
-15 min cap-

10/25/16
Accessory: 3 sets
10 weighted strict pull-ups
30 sec press hold w/barbell (KB)

WOD: For time: 40 on/20 off
100 DU
40 pull ups
100 DU
40 wall ball
100 DU
40 S2OH 135/95

10/24/16
Strength/Skill: Front Squat
3 @ 75%
1 @ 80%
3 @ 75%
1 @ 80%
3 @ 75%
1 @ 80%

WOD: 2 RFT
21 Back Squat 115/75
11 burpee
21 SDLHP 115/75
11 burpee

10/21/16
Strength/Skill: EMOM, 6 min
Hang snatch x 2
-use same weight as last week-
EMOM, 6 min
Snatch x 1
-increase weight 5 lbs-

WOD: 12 min amrap
4-8-12-16-20…ect
Power snatch 75/55
10 t2b

Mash up
3 rft
100 ft walking front rack lunge 135/95
10 clean & Jerk 135/95
5 ring MU
-rest 5 min-
For time
25 Deadlift 225/155
25 cals on assault bike
-rest 5 min-
21-15-9
L-Sit strict pull ups
L-Sit strict ring dips

10/20/16
Strength/Skill: Romwod
Core work: 5 rounds
10 hollow rocks
10 tuck ups
10 V-ups
10 sec hollow hold
-1 min rest-

WOD: 4 Rounds
4 min work, 1 min rest
250 M row
20 Wall ball 20/14
max reps Bench press 155/85
-score total Bench press-

10/19/16
Strength/Skill: 3 sets
20 banded Good mornings
50 ft banded high knees
8-10 Strict T2B

WOD: w/ partner
150 DL 205/135
200 sit ups
300 DU
*working partner does 25 reps then switch
*RX: DU must be unbroken

10/18/16
Strength/Skill: EMOM, 5 min
Hang Squat Clean @ 70%
EMOM, 5 min
Clean @ 75% (increase 5-10 lbs if you did this last week)
*pause 2 seconds receiving position

WOD: For max reps (2 rounds ea time scheme)
Min 0-2
6 Power clean 135/95
6 Push ups
Min 2-4
8 Power clean
8 Push ups
Min 4-6
10 power clean
10 Push ups
*continue until 2 rounds cannot be made within 2 min

10/17/16
Strength/Skill: Front Squat
3 @ 75%
1 @ 80%
3 @ 75%
1 @ 80%

WOD: 27-21-18-15
Push Press 95/65
Med ball squat 20/14
Burpees 2 plate 45/25
*compare 2/24/16

10/14/16
Strength/Skill: EMOM, 10 min
Squat clean @ 75% x 2 (pause 2 sec in receiving position)

WOD: For time
9-6-3
Back Squat 185/115
Box Jump 24/20
Bar MU *modified w/supine ring row

Mash-up
7 Min amrap
7 burpees over the bar
7 thrusters 95/65
1 RC
Rest 5
7 Min amrap
15 Air squat
5 DL 275/185
15 ft handstand walk
Rest 5
7 Min amrap
12 cal row
6 Hang power snatch 115/80
6 OHS 115/80

10/13/16
Strength/Skill: Romwod
3 sets:
1 min hollow hold
1 min flutter kicks
1 min Russian twists w/DB or KB

WOD: 8 rounds
40 sec on, 20 sec off
DU
Cals on rower
*score max reps

10/12/16
Strength/Skill: EMOM, 6 min
Hang snatch x 2 Reps then,
EMOM, 6 min
Snatch

WOD: 4 RFT
15 Hang Clean
15 Sit-ups
15 Stiff legged DL
RX: 135/95

10/11/16
Strength/Skill: Not for time
50 Bench press
L1:50 HSPU L2: 30 HSPU L3: 20 HSPU L4: 4 x 10 seated strict press
(HSPU should be strict)

WOD: For time
24-21-18-15-12-9-6-3
Wall ball
H-R Push ups
Ring Dips

10/10/16
Strength/Skill: Front Squat
Build today’s 10 rep

WOD: 12 min amrap
21 Back rack lunge 135/95
21 pull ups
15 Back rack lunge 155/105
15 pull ups
9 Back rack lunges 175/115
Max burpees
*score burpees

10/7/16
Strength/Skill:Deadlift Test Out
find new heaviest 1 rep

Accessory:4 sets
8-10 Chin Ups (supinated grip)
8-10 Hamstring body fall outs (use partner)
8-10 Bulgarian Split Squat w/DB

Mash-up
20 min amrap
5 clean & Jerk 185/135
10 T2B
Rest 5
2 RFT
30 cal row
3 Rope Climb
15 SDLHP 115/75
Rest 5
3 RFT
50 abmat sit ups
50 ft front rack lunge
3 wall walks

10/6/16
Strength/Skill: Romwod
Core accessory : 3 sets
Ring walk outs x 10 reps
50 ft farmers carry + static hold press (ea arm)

WOD: 7 min amrap
Ascending reps x 5
Push ups w/ Deficit
Ring dips then,
7 min amrap
15 Wall Ball
30 DU
* score total as 1 amrap

10/5/16
Strength/Skill: 5 sets
Snatch x 1.1

WOD: 3 RFT
10/8 cal row
3 squat clean L1: 135/95 L2: 155/105 L3: 185/115 L4: 205/125
*5 min cap
Rest 5 then
Repeat

10/4/16
Strength/Skill: 3 sets
10 standing DB strict press + max DB Push press
8-10 supine ring row @ 2112 tempo

WOD: 24 min amrap
15 Push Press 115/85
20 Burpees over the bar + 3″
15 Pull-Ups

10/3/16
Strength/Skill: Back Squat
3×3 @ 85%
1×1 @ 90%
1×1 @ 95%

WOD: 12 min amrap
3 Hang Power clean 155/105
6 Front Squat 155/105
9 Box Jumps 30/24

9/30/16
Strength/Skill: Deadlift
5 x 1 @ 95%

WOD: Every 3 min, 15 min
21 KB SDLHP 70/53
15 KBS 70/53
Max DU until 3 min then restart
*score DU

Mash up
In teams of 2
80 thrusters 115/80
80 C2B
80 squat cleans 115/80
80 burpee box jumps 24/20
80 cal row

Saturday morning schedule
WODS @ 7:30 & 9

9/28/16
Strength/Skill: 18 min build today’s heaviest snatch

WOD: For time
1,000 m row
15 OHS 95/65
9 T2b
12 OHS
12 T2B
9 OHS
15 T2B
1,000 m row

* 16 min cap

9/27/16
Strength/Skill: 4 sets
Seated DB/KB press x 10 ea
Handstand hold x 60 sec
Barbell rows x 10

WOD: “Tigers Blood”
3 RFT
400 M run
10 C&J 135/95

9/26/16
Strength/Skill: Back Squat
3 x 2 @ 85%
2 x 1 @ 90%

WOD: 14 min amrap
1 bear complex (PC+FS+PP+BS+PP) 135/95
2 rounds “cindy” (5 pull up,10 push-ups, 15 air squats)

9/23/16
Strength/Skill: Deadlift
5 x 3 @ 90%
3 x 2 @ 95%

WOD: 3 rounds max reps
1 min: cals on rower
1 min: wall ball 20/14
1 min: 1 HC + 2 FS 155/105 then;
* no rest between rounds
Rest 2 min
1 round
2 min: cals
2 min: wall ball 20/14
2 min: 1 HC + 2 FS 135/95

FRIDAY MASH UP
4 rounds
500 m Row
15 Push press 135/95
Rest 5
9-15-21-27
Wall ball 20/14
T2B
Rest 5
“Helen”
3 rft
400 M run
21 KBS 53/35
12 pull-ups

9/22/16
Strength/Skill: Romwod

WOD: 3 RFT
3 Rope climbs
100 ft farmers carry 70/53
60 sec dead hang
100 ft farmers carry

Core conditioning:
v- up + hollow hold x 50
Sit ups x 50 (GHD if capable)

9/21/16
Strength/Skill: Front Squat
5 x 5 w/ 3 sec pause

WOD: 5 Rounds max reps
60 sec over the bar burpee + 3″ (RX:14 burpees extra rest if completed)
30 sec rest
2:00 air squat
30 sec rest

9/20/16
Strength/Skill: 6 sets Build heaviest
Power clean + Push press then;
5 min build heaviest strict press from ground (seated)

WOD: EMOM for 15 min
Min 1: KBS x 15 53/35
Min 2: power clean @ BW x 6
Min 3: HSPU hold x 45 sec

9/19/16
Strength/Skill: Back Squat
4 x 3 @ 80%
2 x 2 @ 85%
*2 sec pause @ bottom

WOD: 8 min amrap
4 muscle ups – modify strict pull ups + dips (4 ea)
8 Power snatch 115/80
12 back rack lunge 115/80

9/16/16
Strength/Skill: Deadlift
3×2 @ 90%
2×1 @ 95%

WOD: 14 min amrap
40 Sumo deadlift high pull 95/65
30 box jumps 24/20
20 Power snatch 95/65
10 t2b

9/15/16
Strength/Skill: Romwod

WOD: For time
100-80-60-40-20-10
25 Wall Balls between DU
*Every 2 min complete 4 50 ft shuttle runs

9/14/16
Strength/Skill: Overhead Squat
5 x 3 (pause 2 sec @ bottom)
*goal is to focus on positions not weight

WOD: 4 RFT
3 Front Squat 185/115
60 sec hollow hold
9 burpees over the bar

9/13/16
Strength/Skill: 6 sets
Push press x 5 then;
3 sets
Seated strict press x 8 ea (KB or DB)
1 set
50 banded pull aparts

WOD:12 min amrap
10 bench press from floor 135/80
5 KB snatch (ea arm) 53/35
10 G2OH 135/80

9/12/16
Strength/Skill: Back Squat
5 x 3 @ 70%
4 x 3 @ 75%
* pause 2 second @ bottom

WOD: “Fran”
21-15-9
Thrusters 95/65
Pull-ups

9/9/16
Strength/Skill: Deadlift
4 x 5 @85%
2 x 2 @90%

WOD: ” Nicole ”
20 min amrap
400 M run
Max rep pull ups (every time you drop from bar perform run)
*score total pull ups

“Practice things you hate”

9/8/16
Strength/Skill: Front Squat
5 x 5 (2 sec pause @ bottom)

WOD:For time
400 M run
100 air squats
25 power snatch 135/85
400 M run
75 air squats
15 power snatch 135/85

9/7/16
Strength/Skill: 5 sets
Strict press x 3 + Push press x 5 then,
2 sets:
50 banded pull aparts

WOD: 8 min amrap
6-4-2
Hang Clean 155/105
Push Jerk
*Complete the rep scheme = 1 round

9/6/16
Strength/Skill: Back Squat
10 @ 60%
8 @ 60%
5×5 @ 70% (pause 2 sec bottom of squat)

WOD: For time
8-6-4 Back Rack Lunge 135/95
18-12-8 cal row
Rest 2 min
26-18-12
Wall ball 20/14
Burpee over the bar + 3″

9/2/16
Strength/Skill: Deadlift
5×5 @ 80%
4×4 @ 85%

WOD: 18 min EMOM
Even: 10/8 SDLHP 115/75
Odd: 20/15 L1: Push Ups L2: Ring Push Ups

9/1/16
Strength/Skill: Romwod
4 sets: 60 on/20 off
Hollow hold
Superman- 2 – bananas
Weighted russian twist

WOD: 12 min amrap
10 T2B
20 Wall ball 20/164
10 shuttle run 50ft

8/31/16
Strength/Skill: Overhead Squat
5×5

WOD: 3 RFT
12 Hang power snatch
9 Burpee over the bar
6 Power clean
Rx: 95/65

8/30/16
Strength/Skill: 5 sets
Push press x 5 then,
Seated strict press 3 x 8 ea (KB or DB)

WOD: 4 rnds max reps
45 sec cal row
Rest 15
45 sec Bench press @ bodyweight
Rest 15 sec
45 sec RKB 70/53

8/29/16
Strength/Skill: Back Squat
10@60%
8@60%
5×5 @ 65% (pause 2 sec @ bottom)

WOD: 8 min amrap
Ascending ladder x 2
Front Squat
L1: Pull-ups L2: C2B
25 DU

8/26/16
Strength/Skill: Deadlift
4×5 @ 80%
4×3 @ 85%
Max reps @ 75%

WOD: DT
5 RFT
12 DL
9 Hang Clean
6 Push Jerk
RX: 155/105

8/25/16
Strength/Skill: Romwod

WOD: w/ partner
100-75-50-25
Calorie row
burpees over rower
DU
*30 min cap

8/24/16
Strength/Skill: Every 2 min, 6 min
Hang Power snatch x 2
Every 2 min, 6 min
Power snatch x 2
Every 2 min, 6 min
Snatch x 2

WOD: EMOM for 5 Min
100 m run + 5 Push press 95/65
EMOM for 4 min
15/12 wall ball + 5 Push press 115/75
EMOM for 3 min
12/10 pull ups + 5 Push press 135/85
*rest 30 between ea EMOM

8/23/16
WOD: 100 russian KBS 70/53
50 air squat box jump overs @ 20″
25 SDLHP 70/53
50 sit ups
10 x 33ft farmers walk

Strength/Skill: 4 sets
Bench Press x 6 reps @ weight used 8/1
Dips x 8-10 L1: stationary dips, L2: Ring dips, L3: Weighted ring/stationary dips
Handstand walk x 2 min or wall walk practice

8/21/16
Strength/Skill: Every 2 min, 16 min
Clean & Jerk x 2 Reps @ 5-10lbs heavier then 8/15

WOD: “chief” 5 rounds
3 min amrap:
3 Power clean 135/95
6 Push up
9 Air squat
1 min rest

8/19/16
Strength/Skill: Deadlift
3×5 @ 80%
3×3 @ 85%
Max reps @ 70% + 10 lbs

WOD: For time w/partner
21 thrusters
21 Push ups
18 squat snatch
18 ring push ups
15 thrusters
15 Push ups
12 squat snatch
12 ring Push ups
9 thrusters
9 Push ups
6 squat snatch
6 ring Push ups
3 Thrusters
3 Push ups
RX 135/85

8/17/16
Strength/Skill: Every 30 sec, 10 sets
Hang Power Snatch x 1
Every 30 sec, 10 sets
Power Snatch x 1

WOD: 4 min amrap
2 rope climbs
10 weighted step ups @ 20′ 70/53
24 DU
Rest 2 min
*repeat

8/16/16
WOD: You go/ I go: 4 x 3 min amrap
3 min amrap
7 cal row
2 x 16 ft walking lunge
P1 Completes this, then rests while P2 completes
Then:
Amrap in 3 min
10 x 16 ft shuttle run
10 burpees
P1 Completes this, then rests while P2 completes

Rest 5 min

WOD 2: 2 RFT
12-9-6-3
100 m run between ea rounds
R1: Back Squat 155/105 R2: Front Squat 155/105)
*14 min time cap

8/15/16
Strength/Skill: Every 45 sec, 10 sets
Clean & Jerk x 1

WOD: 12 min amrap
3 Power Clean RX1:185/105, RX2: 205/115, RX3:225/125)
6 burpee over the bar
9 C2B

8/12/16
Strength/Skill: Deadlift
4×5 @ 75%
3×3 @ 80%
Max reps @ 70%

WOD: For time
1000 m row
150 wall ball 20/14
25 Box Jump Overs 30/24
*22 min cap

8/11/16
Part 1:Romwod
Part 2: Tabata 8 rounds
V-ups & Glute raises

WOD: 15 min amrap w/partner
12 push ups
16 power clean 115/75
Every 3 min complete 10 burpees

*all movements done as a pair

8/10/16
Strength/Skill: Every 30 sec, for 10 min
Hang Power snatch x 1 rep

WOD: 14 min amrap
15 OHS 95/65
30 sit ups
45 DU

8/9/16
Strength/Skill: 4 sets
Bulgarian Split Squat w/KB x 8 ea
Dips (L1: Stationary dips, L2: Ring dips, L3: box dips) x 8-10
Tire Flips x 3-5 reps

WOD: For time
18-15-12
Front squat 155/105
Cals on rower
9-6-3
Front Squat 155/105
Burpees over the bar

8/8/16
Strength/Skill: Every 45 sec,10 sec
Clean & Jerk @ 5-10lbs heavier then 8/1

WOD: Helen
3 RFT
400 M run
21 KBS 53/35
12 pull-ups

8/5/16
Strength/Skill: Deadlift (use 95% of 1RM for percentage)
3×5 @ 75%
3×3 @ 80%
Max reps @ 70%

WOD: For time
50 Push Press 115/75
50 Burpees (hands reach over pull up bar)

8/4/16
Strength/Skill: Romwod
WOD: w/partner
6 200 M runs
500 M row (250 ea)
8 200 M runs
500 M run (250 ea)
10 200 M runs
500 m run (250 ea)
*all runs are done rely style

8/3/16
Strength/Skill: Back Squat
Take 30 min build new 1 rep max

WOD:3 rounds
60 sec shuttle runs
60 sec (RX1:pull-ups, RX2:C2B, RX3: Rope climbs)
60 sec DU
*score max reps ea movement

8/2/16
Strength/Skill: EMOM for 15 min
min 1: Bench Press x 5 (you pick the weight)
min 2: 8-10 dips (L1: stationary dips, L2: Ring dips, L3: Russian Box Dips x 6-8)
min 3: 45 sec weighted plank (go heavy)

WOD: 12 min amrap
5 HSPU
10 G2OH 45/25 plates
15 T2B

8/1/16
Strength/Skill: Every 45 sec, for 10 sets
Clean & Jerk @ 5-10lbs heavier last week

WOD: For time
40-30-20-10
Back Extensions
Wall balls 20/14
Box jumps 24/20

7/29/16
Strength/Skill: EMOM for 15 min
Power snatch x 1 reps (you choose your weight)

WOD: 14 min amrap
100 m run
9 Back Squat
100 m run
9 S2OH
*RX 155/105

7/28/16
Strength/Skill: Romwod + 75 sit ups

WOD: 3 RFT
20 Pull-Ups
20 KBS 53/35
20 Overhead walking lunge 45/25

those interested in running tomorrow we are meeting at central high school @ 11:00

7/27/16
Strength/Skill: Back Squat
5 x 1 @ 3301

WOD: 4 RFT
20 Burpees Over 45/25 (add additional plate each round)
30 DU
20 Box Jump 24/20
30 DU

7/26/16
Strength/Skill: EMOM for 15
Min 1: 10-12 Push-ups (no knees)
Min 2: 8-10 dips (L1: stationary dips, L2: Ring dips, L3: Russian Box Dips x 6-8)
Min 3: 45 sec hollow hold

WOD: 4 min amrap
5 Power clean
5 Thrusters
Rest 2 min; Repeat
*RX 95/65

7/25/16
Strength/Skill: Every 45 sec,10 sets
Clean & Jerk @70-80%

WOD: 16.4
13 min amrap
55 DL 225/155
55 wall-ball 20/14
55 cal row
55 hspu
*compare March 18th

7/22/16
Strength/Skill: 8 sets
Power clean x 2 reps @ 70-75%

WOD: 6 min amrap
3 Strict Press
5 Hang power clean
20 DU
Rx: 95/65
Rest 60 sec then;

3 min amrap
Push ups
7/21
Strength/Skill: Romwod
3 rounds 20on/10 off
V-ups
Hollow rocks
Hollow hold
Scissors

WOD:For time
Run 100
Rest 60
Run 200
Rest 60
Run 400
Rest 60
Run 800
Rest 60
Run 1 mile

7/20
Strength/Skill: 3 rounds
8 muscle up transition (L1;5 strict pull ups + 5 stationary dips, L2; 5 Strict C2B + 5 Strict ring dips)
90 sec hollow hold
50 ft handstand walk (L1: 3 wall walks + 10-20 sec static hold @ 3rd rep, L2: 60 sec static hold (feet off wall)

WOD: For time
800 m run
2 rnds
20 Power clean 135/95
12 box jump overs 24/20
*10 min cap
3 rnds
5 RX1 pull ups, RX2 C2B, RX3 BMU
10 KBS 70/53
15 T2B
750 M row
*20 min cap

7/19
Strength/Skill: Front Squat
Build to 20 rep max

WOD: Every 90 seconds, for 10 sets
10 wall ball 20/14
10 Deadlift 225/155

7/18
Strength/Skill: Bench Press
1-1-1-1-1 (working sets start @85%)
*find new 1 rep max
WOD: 3 rounds
3 min amrap
20 Burpees
Max rep max Push press RX1:95/65, RX2:135/95
*rest 1 min between ea round
7/15
0-15 min: warm up & stretch

15-40 min: Strength/Skill:
Snatch *find new 1 rep max

40-55 min: WOD: 16.3
7 Min amrap
10 power snatch 75/55
3 BMU

*compare 3/11

7/14
Strength/Skill: Romwod

WOD: 5k row * leader board

7/13
Strength/Skill: 6 sets
Back Squat x 2 Reps @ 3301 (5-10 lbs heavier last 2-3 sets)

WOD: 4 RFT
25 Hang cleans 115/75 hang cleans
100 m farmers carry RX1: 45/25 lb plates or RX2: 70/53
30 sit ups
*18 min cap

7/12
Strength/Skill: 3 sets
8 muscle up transition (L1;5 strict pull ups + 5 stationary dips, L2; 5 Strict C2B + 5 Strict ring dips)
8 alt Turkish get ups
30 back extensions

WOD: “death by thrusters” 95/65
Min 1: 2 thrusters
Min 2
: 4 thrusters
Min 3: 6 thrusters
ect…
Min 12: 24 thrusters

* people interested in running with group from gym were meeting 11 am @ Holgate. This is for anybody that wants to get better at running.

7/11
Strength/Skill: Bench Press
2-2-2-2-2 (working sets start at 85%)

WOD: “Le Farm” 2 RFT
15 DL
15 Hang Power clean
15 Front Squats
15 S2OH
15 Back Squat
-135/95
*every time you drop the barbell perform 3 bar facing burpee
14 min time cap

7/8
Strength/Skill: 5 sets
Back Squat x 2 @ 3301 (5-10 lbs heavier then 7/1)

WOD: 4 min amrap
7 Box jumps 24/20
7 power snatch RX1: 115/85 RX2:135/95
Rest 2 min
4 min amrap
10 alt KB hang power snatch 53/35
10 Box jump over 24/20

7/7
Strength/Skill: Strict Press
1-1-1-1-1 *working sets start @ 85% then,
Max effort Push press x 2 sets @ weight used last week

WOD: 12 min amrap
16 burpees over the plate 10″/8″
12 Push ups (RX1: Push ups, RX2: Deficit Push ups @ 3″, RX3: Ring Push ups)
8 Deadlift 275/175

7/6
Strength/Skill: Find 10 rep max front squat
WOD: 3 RFT
100 m plate carry 45/25
20 T2B
25 OHS RX1:75/55, RX2:95/65

7/5/16
Strength/Skill: Bench Press
5×3 (working sets start at 80%)

WOD: 3 rounds
20 squat cleans 115/85
20 C2B pull ups
40 DU
*15 min cap

7/1/16
Strength/Skill: 5 sets
Back squats x 3 reps @3301

WOD: Buy in: 150 DU then;
14 min amrap
25 Wall balls 20/14
100 m run
5 Strict Pull-ups

6/30/16
Strength/Skill: ROMWOD

WOD: w/partner For time
50-40-30-20-10-5-15-25-35-45-55
Row for calories
Weighted sit ups 20/14
Med ball clean 20/14

6/29/16
Strength/Skill: 3 sets
8 pistol squats per leg
8 tall box jumps
50 ft resistance band high knees (partner) x 2

WOD: 5 min amrap
RX1: 8 pull ups, RX2: 5 C2B, RX3: 3 MU
3 Power snatch RX1: 75/55, RX2: 95/65, RX3: 135/95

Rest 2 min

5 min amrap
4 Burpees
4 Front Squat RX1:135/95, RX2: 155/105, RX3:185/125

Rest 2 min

5 min amrap
5 HSPU
5 Deadlift RX1:185/115, RX2: 225/155, RX3: 315/205

6/28/16
Strength/Skill: Strict Press
5 x 2 (5-10 lb increase last week) then;
Push press 6×8 @ 135/95 or 95/65 or 75/55 (unbroken)

WOD: 12-9-6
Kettlebell SDLHP 70/53
T2B
KBS 70/53
3 min rest then;
Repeat
*6 min cap ea

6/27
Strength/Skill: Bench Press
Build heavy 5 rep then;
5×5 @85% today’s heavy

WOD: For time
50 WB shoulder over shoulder 20/14
50 WB thrusters 20/14
400 M wall ball run
20 KB OHS 35/24 *alt 5 reps

6/24/16
Strength/Skill: 6 sets
Clean x 1 rep (working sets start @ 80%)

WOD: For time
DU x 20 (perform these after each set wall balls)
Wall ball 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
*20/14 (anytime wall ball drops/stops perform 3 Strict pull ups)
RX1: Pull Ups, RX2: C2B, RX3: BMU

6/23/16
Strength/Skill: ROMWOD

WOD: w/partner
10 rnds for time
8 Burpee
8 Hang power snatch 95/65
25 ft straight arm plank walk
P1) holds 65/45 lb above head
P2) completing round (alt ea round)
*If plate dropped or rested on head partner holding plate performs 3 over the bar burpees before working partner can begin again

6/22/16
Strength/Skill: 5 sets
Back Squat x 5 @3301 (5-10 lb compared to last week)

WOD: 16 min amrap
200 M run
10 Front squat 155/105
20 abmat sit ups
12 box jump over 24/20

6/21/16
Strength/Skill: Strict Press 5×3@ last week’s heaviest 3 rep then;
Push press 2×5 @ 5-10 lbs heavier than last week

WOD: Ground 2 overhead
10-8-6-4-2
Men:135,165,185,205,225
Women: 75,95,115,125,135

6/17/16
Strength/Skill: 4 sets
Back squats x 5 @3301 tempo
*make sure your hitting these pauses

WOD: EMOM for 15 min
2 Squat clean
Min 0-5 135/95
Min 5-10 155/105
Min 10-15 185/125
burpees
Min 0-5 perform 6 burpees
Min 5-10 perform 4 burpees
Min 10-15 perform 2 burpees

6/16/16
WOD: “Mcghee”
30 min amrap
5 Deadlift 275/185
13 Push ups
9 Box jumps
*alternate ea round w/ partner

Strength/Skill: 10-15 min work on Snatch

6/15/16
Strength/Skill: 3 sets
8 pistol squats (each leg)
10 Strict T2B
10 barbell hip bridge 2201

WOD: regional event 3
For time
104 wall balls
52 pull-ups
*10 min cap

6/14/16
Strength/Skill: 10 min build 3 rep strict press then;
5×5 @ heaviest 3 rep strict press

WOD: “heavy grace”
For time
30 C&J 155/105

6/13/16
Strength/Skill: Front Squat
1-1-1-1-1-1-1 (Find new 1 rep max)

WOD: 4 min amrap
8 Overhead squat
8 SDLHP
Rest 90 sec
4 min amrap
8 Power snatch
8 burpees

*RX: 115/85

6/10/16
Strength/Skill: 6 sets
Back Squats x 5 @ 3301
*build throughout sets

WOD: For time
100 walking lunge
50 thrusters 75/55
50 good morning 45/35
200 M run
50 burpees
* 20 min cap

6/9/16
Strength/Skill: 5 min snatch balance technique then;
EMOM for 10 min complete Snatch x 1 rep (90% of last week’s heaviest 2 rep)

WOD: 14.1
10 min amrap
30 DU
15 power snatch 75/55

6/8/16
Strength/Skill: 10 min build heaviest clean then;
@ 10 drop to 60% and build for 8 min

Partner WOD:Every 2 min, for 12 min
Complete 25 Burpees as team. While Partner is doing burpees other person is completing max cals on rower. If burpees aren’t completed minus amount left from total cals.
*burpees can be split up any way throughout 2 min but rower must must be moving

*score max cals
6/7/16
Strength/Skill: 1 round
Max strict pull-ups
Max strict HSPU
Max T2B
then;
Take 10 min attempt max unbroken double unders
* 3 attempts

WOD: For time
Buy in: 50 T2B
3 rounds
9 pull ups
7 HSPU
16 Push ups
Buy out: 15 wall walks

6/6/16
Strength/Skill: Front Squat
5@70%
4@80%
3@85%
5@70%
4@80%
3@85%

WOD: For time
30-20-10
Wall ball 20/14
Push press 95/65
Box jumps

6/3/16
Strength /Skill: 12 min EMOM
Min 1: 6-10 strict pull ups
Min 2: 6-10 strict HSPU
Min 3: 6-10 T2B
*1 more week keep improving

WOD: 10 min build today’s heavy clean
Rest 60 sec then;
8 min amrap
5 squat cleans @ 85% today’s heaviest clean
10 burpees over 45 lb plate (must clear plate for RX)

6/2/16
Strength/Skill: Front Squat
5@85%
3@90%
1@95%
5@85%
3@90%
1@95%

WOD: 12 min amrap
15 Back Squat 115/75
15 SDLHP 115/75
15 Box Jump 24/20

6/1/16
Strength/Skill: EMOM for 8 min
Snatch x 2 Reps (*attempt at using last week’s heaviest for all sets)
WOD:4 Rounds
60 sec KB snatch 53/35 (switch arms every 6 reps)
30 rest
60 sec KBS 53/35
30 rest
60 sec KB Push press 53/35 (switch arms every 6 reps)
*score total reps

5/31/16
Strength/Skill: Romwod
WOD: “annie”
50-40-30-20-10
DU
sit ups (rx: butterfly)

5/27/16
Strength/Skill: 6 Sets
clean x 2 reps (1.1.1)
*heavier then last week

Partner vs partner WOD: amrap- reps
P1) 500 m Row
P2) amrap front squats 135/95
Switch/then
P1) 500 m Row
P2) amrap power cleans 135/95
Switch/then
P1) 500 m Row
P2) Back rack lunges 135/95
Switch

*score is total reps vs partner total reps
*60 sec rest between rounds (losing partner does 10 burpees)

5/26/16
Strength/Skill: 15-20 min gymnastic skills

WOD: 10 min amrap
4 wall walks
30 Double-unders
100 m med ball run 20/14

5/25/16
Strength/Skill: 8 sets
Snatch x 1 rep (Build heaviest w/good technique)

WOD: For time
35-20-5
Deadlift 185/125
Jumping lunge
21-15-9
Burpee box jump 24/20
*10 min cap

Rest 2 min then; 2 min amrap
Burpees over the bar

5/24/16
Strength/Skill: 12 min EMOM
Min 1: 6-10 strict pull-ups
Min 2: 6-10 strict HSPU
Min 3: 6-10 T2B
*almost done w/cycle. Keep improving!!

WOD: 24 min amrap
15 Push up
20 Push press 95/65
25 Wall ball 20/14

5/23/16
Strength/Skill: Front Squat
5@80%
4@85%
3@90%
5@80%
4@85%
3@90%

WOD: “Helen”
3 RFT
400 M run
21 KBS 53/35
12 Pull-ups

5/20/16
Strength/Skill: 10 sets
Snatch x 1 rep (Build throughout)

WOD: 3 RFT
15 power snatch 135/95
40 sit ups
15 over the bar burpee (laterally)

5/19/16
Strength/Skill: 12 min EMOM
Min 1: 6-10 strict pull ups
Min 2: 6-10 strict HSPU
Min 3: 6-10 T2B
*keep improving on these sets

WOD: “Bring Sally Up” 135/95 (rest 2 min)
Then
8 min amrap
9 Deadlift 225/155
18 WB 20/14
*every 2 min perform 10 med ball SDLHP (use weight used for WB)

5/18/16
Strength/Skill: 8 sets
Clean x 3 reps 1.1.1 (use last week’s heaviest set of 3)

WOD: 10 rounds (alternate each round w/partner)
10 power clean 155/105
10 box jump over
*every 3rd round partner med ball run x 400
*20 min cap

5/17/16
Strength/Skill: Bench Press
Build heaviest 3 rep max
Super set w/ 4 sets 30 sec L-sit hold or 45 sec hollow rocks

WOD: 8 min amrap
3,6,9,12 ascending ladder x 3
KBS 53/35
Push Press 95/65
DU x 25
Rest 1 min
8 min amrap
3,6,9,12 ascending ladder x 3
Push-ups
Push Jerk 95/65
DU x 25
* score max reps per amrap (DU count as 1)

5/16/16
Strength/Skill: Front Squat
5@80%
4@85%
2@90%
5@80%
4@85%
2@90%

WOD: For time “Jackie”
1000 M row
50 Thrusters 45/35
30 pull-ups

5/13/16
Strength/Skill: EMOM for 18 min complete 3 cleans
*build throughout

WOD: Every 2 min,10 min complete;
20 Hang Power Cleans 95/65
Max rep burpee box jumps 24/20
*score burpee box jumps

5/12/16
Strength/Skill:4 sets
2-3 rope climbs
3 wall walks + 30 sec hold @ top
20 weighted sit-ups

WOD: 12 min amrap
Min 0-6
10 floor Bench press 135/95
30 DU
10 Sumo Deadlift High Pull 135/95
Min 6-12
10 floor floor Bench Press 135/95
50 DU
10 Sumo Deadlift High Pull 135/95

5/11/16
Strength/Skill: 15-20 min snatch technique
WOD: in teams of 3 complete for time;
1000 M row
150 air squats
1000 M row
100 air squats
1000 M row
75 air squats
1000 m row
50 air squats
*as a team complete 200 wall balls 20/14
*wall balls can only be done during row
*partners not working hold static DL 225/155

5/10/16
Strength/Skill: 12 min EMOM
Min 1- 6-10 strict pull-ups
Min 2- 6-10 strict HSPU
Min 3- 6-10 T2B

WOD: 10 min amrap
42 russian KB swings 70/53
30 sit-ups
18 burpees
Rest 60 sec then,
6 min amrap
3:3,6:6:,9:9,12:12,ect
KBS 70/53
Burpees

5/9/16
Strength/Skill: Front Squat
5@75%
4@80%
3@85%
5@75%
4@80%
3@85%

WOD: For time
15 squat cleans 135/95
2 rnds “cindy”
10 thrusters 135/95
10 squat cleans 135/95
2 rnds “cindy”
5 Thrusters 135/95

5/6/16
Strength/Skill: Back Squat
1-1-1-1-1 * find new 1 rep max

WOD: 4 RFT
30 push press 95/65
200 m run
10 OTB burpee
*20 min cap

5/5/16
Strength/Skill: Overhead Squat
5-5-5-5-5
10 min work on Snatch technique

WOD: 8 min walking lunge
*EMOM complete 10 air squats

5/4/16
Strength/Skill: 15-20 min build max clean & jerk
WOD: w/partner complete
1000 M Row
400 M run
75 power clean 135/95
400 M run
25 Hang power cleans 135/95
* 1 person works @ time, both partner run

5/2/16
Strength/Skill: Front Squat
5@70%
4@80%
3@85%
5@70%
4@80%
3@85%

WOD: 16 min amrap
21 Wall Ball 20/14
15 Push up
9 Box jump 30/24

4/29/16
Strength/Skill: Pause Back Squat
2-2-2-2-2-2

WOD: 3 sets
60 sec cal row
Rest 30 sec
60 sec hang power snatch 95/65
Rest 30
60 sec Deadlift 225/155

4/28/16
Strength/Skill: Overhead Squat
2-2-2-2-2-2-

WOD: w/partner For time:
Buy in: 200 DU (sets of 25 unbroken)
42 Push ups (rep counts when both partners are locked out at top)
18 Wall Ball 20/14
30 Push ups
30 Wall Ball 20/14
18 Push ups
42 Wall Ball 20/14
Buy Out: 25 Wall walks (partner not working is holding wall sit w/wall ball, must do at least 2 WW before switching)

*during wall balls partner holds low plank; 10 Burpee penalty for each every time wall ball touches ground

4/27/16
Strength/Skill: 15 min clean & Jerk then;
EMOM for 5 min complete 1 C&J @ 80% today’s heaviest

WOD: 2 min amrap
5 Power clean 185/125
5 Box jumps 24/20
5 jumping lunge
Rest 2 min
4 min amrap
5 Power clean 155/105
5 Box jump overs 24/20
5 jumping lunge
Rest 2 min
6 min amrap
5 Power clean 135/85
5 Burpee Box jump 24/20
5 jumping lunge

4/26/16
Strength/Skill: Bench Press
6×5

WOD: 7 Min AMRAP
10 pull-ups
50 ft farmers carry 70/53
15 Russian KBS 70/53
Rest 2 min
7 Min AMRAP
10 pull-ups
100 ft farmers carry
15 Russian KBS 70/53

4/25/16
Strength/Skill: 4 sets
Weighted walking lunge 6-8 reps
Step ups x 10 (use weight if capable)

WOD: 4 RFT
10 Front squat 155/115
10 Bar facing burpees

4/22/16
Strength/Skill: 5×3 Pause Back Squat

WOD: “Randy”
75 Power Snatch 75/55
*10 min cap

4/21/16
Strength/Skill: 10 min clean & Jerk then;
EMOM X 6 min complete 2 clean & Jerk

WOD: For time
50 DU
45 Jumping air squats 20/14
40 Deadlift 185/125
35 Hand- release push-ups
30 Pull-ups
25 KBS 50/35
20 T2B
*15 min time cap

4/20/16
Strength/Skill: Overhead Squat
3-3-3-3-3-3

WOD: w/partner
25 min amrap
1,000 M Row or 800 m run
60 wall ball 20/14
40 box jump overs
20 Burpees
*split up equally as desired by partners

4/19/16
Strength/Skill: 3 sets
90 sec hollow rocks
10 KB or DB Bench press (use bench)
30-45 sec L-sit hold (Accumulate if need be)

WOD: 12 min amrap
Ascending ladder x 2 Reps
2 Push press 115/85
2 Power clean 115/85

*score max reps

4/18/16
Strength/Skill: 4 sets
walking lunge x 10 reps
*go from rack and build heavy
Weighted step ups x 8 reps

WOD: Fran
21-15-9
Thrusters 95/65
Pull-ups ups

4/15/16
Strength/Skill: Back Squat *pause 2 seconds @ bottom
5-5-5-5-5-5 ( heavier then last week)

WOD: Every 2 min for 14 min;
Row for Cals men:10 women:8
Front Squats x 12 reps 135/85

*score longest time

4/14/16
Strength/Skill: 15 min clean & Jerk

WOD: Repeat

4/13/16
Strength/Skill:Overhead Squat (*mobility drills)
5-5-3-3-3

WOD: For time:
50 wall ball 20/14
15 weighted sit ups
20 Overhead walking lunge 20/14
45 wall ball
15 weighted sit ups
25 overhead walking lunge
40 wall ball
15 weighted sit ups
30 walking lunge

4/12/16
Strength/Skill: 3 sets
10 weighted strict pull-ups
10 seated strict press
60 sec hollow hold

WOD: 7 Min amrap
2 Shoulder to overhead 165/105
4 power clean 165/105
26 DU

4/11/16
Strength/Skill: Front Squat
1-1-1-1-1 * find new 1 rep max

WOD: For time “Diane”
21-15-9
Deadlift 225/155
HSPU

4/8/16
Strength/Skill: Back Squat (2 second pause in bottom)
5-5-5-5-5 *build to heaviest set of 5

WOD: 14 min amrap
6 Hang Power Clean 155/105
10 Knee 2 Elbow
8 Hang Power Clean
12 Knee 2 Elbow
10 Hang Power Clean
14 Knee 2 Elbow
* continue ascending ladder by 2

4/7/16
Strength/Skill: 50 reps jerk drills
15 min clean & Jerk

WOD: 4 rounds max reps
60 sec cal row
60 sec push press 115/75
60 sec rest

4/6/16
Strength/Skill: Overhead Squat
5-5-5-5-5

WOD:4 RFT
50 DU’s
3 Rope climbs (15 ring rows)
3 Power Snatch 135/85
*16 min time cap

4/5/16
Strength/Skill: 3 sets
25 ft Handstand walk
10 weighted strict pull ups or 5 bar muscle ups
10 KB or DB shoulder press (seated)

WOD: “Cindy”
20 min AMRAP
5 Pull ups
10 Push ups
15 Air squats

4/4/16
Strength/Skill: Front Squat
5@85%
2@90%
1@95%
1@95%
1@100%

WOD: Every 2 min for 12 min:
12 Deadlifts 225/155
12 Box Jumps 24/20

Optional accessories: 2 sets
60 sec hip raise w/resistance band
GHD back extensions x 12 reps

4/1/16
Strength/Skill: 10 min Snatch technique
then;
8 min EMOM: Snatch x 1 rep

WOD: For time
15-12-9
Hang snatch
pull ups

3/31/16
Strength/Skill: 4 sets
100 ft farmers carry
10 Bench Press (floor)
25 weighted sit ups

WOD: For time
28-18-8
Hand Release Push-ups
Back Squat 135/85
Burpees

3/30/16
Strength/Skill: 20 min work clean technique

WOD: 9 min amrap
25 DU
25 Wall Ball 20/14
Then;
5 min:
Build heaviest clean

3/29/16
Strength/Skill: Push Press
1-1-1-1-1

WOD: 9 Min amrap
3 G2OH 155/95
9 T2b
15 ring row

3/28/16
Strength/Skill: Front Squat
5@85%
2@90%
8@75%
3@90%
5@85%
W/ 4 sets 30 sec lateral monster walks

WOD: For max reps
1 min box jump overs 24/20
1 min SDLHP 135/85
1 min Russian KBS 70/53
2 min box jump overs
2 min SDLHP 135/85
2 min Russian KBS 70/53
3 min box jump overs 24/20
3 min SDLHP 135/85
3 min russian KBS 70/53

3/25/16
WOD: 16.5
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees

3/24/16
Strength/Skill: Review rowing technique & Mobilize in preparation 16.5

WOD: For Time: 2 sets (rest as needed)
1,000 M Row
then;
100 sits ups

3/23/16
Strength/Skill: 3 sets
3 legless rope climbs (scale w/ rope climbs)
10 barbell rows
10 barbell hip raise

WOD: 9 min amrap
30 Hang clean 95/65
25 Hang clean 115/85
20 Hang clean 135/95
15 Hang clean 155/115
10 Hang clean 185/125
5 Hang clean 205/135

*every 3 min complete 3 Front squats
*score total hang cleans

3/22/16
Strength/Skill: Push Press
3-3-2-2-1-2 (Build by feel; this is not 1 rep day)

WOD: For time
20 Hand release push ups
25 DU
250 M row
30 hand release push ups
50 DU
500 m Row
40 hand release push ups
75 DU
750 M row
*20 min cap

3/21/16
Strength/Skill: Front Squat
5@80%
3@85%
5@80%
4@85%
5@80%
W/ 4 sets; lying hip raise x 20 reps

WOD: 12 min amrap
9 Back rack lunges 135/85
9 OTB burpees
9 pull ups

3/18/16
WOD: 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
3/17/16
ROMWOD #swoleandflexy

3/16/16
Strength/Skill: 8 sets
Push press x 2 Reps @ last week’s 90%
W/ 4 sets; 12 reverse snow angels

WOD: 10 min amrap
15 Push ups
3 G2OH 185/105

3/15/16
Strength/Skill: 3 sets
60 sec handstand walk (scale w/ 60 sec nose to wall handstand hold)
8-10 Weighted Strict Pull-ups
8-10 Ring Dips (scale w/ stationary dips)

WOD: “the bear complex”
*without dropping the bar, complete the following sequence 7 times. Once you’ve completed the sequence 7 times , without dropping the bar , you can then drop the bar and add weight

Power clean
Front squat
Push press
Back squat
Push press

RX- men; 95,115,135,145,155
women; 65, 85, 105, 110, 115

3/14/16
Strength/Skill: Front Squat
10@60%
6@70%
3@80%
8@70%
4@80%
W/ 4 sets: banded Good mornings x 12 reps @ 2412

WOD: For time
1,000 meter row
50 box jumps 24/20
40 thrusters 75/55
30 burpees
500 meter row
*15 min cap

3/11/16
WOD:16.3
7 Min amrap
10 power snatch 75/55
3 Bar Muscle Ups

3/10/16
Strength/Skill: 8 sets
Build hang snatch

Core: 2rnds Tabata 30on/10 off
Hollow rocks
Sit ups
Side plank
V-up
-Plank challenge

WOD: Mobilize

3/9/16
Strength/Skill: build heaviest 3 rep Push Press
w/ band pull aparts x 20 reps – 4 sets

WOD: 3 sets
4 min amrap:
250 M row
Max Sumo DL High Pulls 115/75
Rest 2:30 min

3/8/16
Strength/Skill: 3 sets
5 Muscle ups (scale w/ bar muscle ups, strict C2B pull ups + ring dips)
10 KB rows + 3 Strict HSPU (no rest in between) scale w/ 5 pike Push ups
50 Double Unders

WOD: 18 min amrap
10 burpees
15 pull ups
15 Push ups
10 burpees

3/7/16
Strength/Skill: Front Squat
8@60%
6@65%
5@70%
8@65%
7@70%
W/ 4 sets 60 sec x lateral monster walks

WOD: For time
15-12-9
Power cleans 115/75
Thrusters 115/75
Then,
50 air squats

3/4/16
WOD: 16.2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

3/3/16
Strength/Skill: Strict Press
1-1-1-1-1-1 (find new 1 reps)

WOD: “Annie”
50-40-30-20-10
Double Unders
Sit-ups

3/2/16
Strength/Skill: take 15 min build today’s heaviest snatch

WOD: 9-15-21
Power snatch 115/75
Weighted push-ups 45/25

Accessory core work: 4 rounds; 20on/10 of
Bicycles
Hollow rocks
V-ups
Low plank

3/1/16
Strength/Skill: 4 sets
5 Muscle ups (scale w/3 Bar Muscle Up or 10 Strict pulls up)
25 ft handstand walks (scale w/ 4 wall walks or 30 sec handstand hold)
75 double unders

WOD: 8 Min amrap
7 Front squat 185/125
5 Hang clean 185/125
3 Shoulder 2 Overhead 185/125

2/29/16
Strength/Skill: Deadlift
1-1-1-1-1-1

WOD: 3 rounds max reps
30 sec- wall ball burpees 20/14
30 sec rest
30 sec- row max cals
30 sec rest
30 sec- Deadlift @ 75% today’s 1 rep
30 sec rest
30 sec- alternating KB power snatch 53/35
30 sec rest

* please remember to enter your scores for those of you that completed the open before 7pm tomorrow

2/26/15
WOD: 16.1
20 min amrap

25 ft overhead walking lunge 95/65
8 bar facing burpee
25 ft overhead walking lunge 95/65
8 C2B pull ups

2/25/16
Strength/Skill: take 20 min today’s heavy clean

WOD: mobility wod

2/24/16
Strength/Skill: Strict Press
1@90%
1@90%
1@95%
1@95%
2 sets Max reps @ 70%

WOD: 27-21-18-15
Push Press 95/65
Air squat w/med ball 20/14
Burpees to plate (25)

2/23/16
Strength/Skill: 4 sets
8-10 barbell rows
8-10 Bench Press from floor
90 sec hollow rocks
-complete 75 sit ups within 4 sets

WOD: For time
100 DU
2,4,6,8,10,12,14,16,18,20
Kettlebell Swings 53/35
Pull-ups
100 DU
*compare 1/5/16

2/22/16
Strength/Skill: Deadlift
5 x 2 @ 90%
2 x 1 @ 95%

WOD: 10 min amrap
2 box jumps 32/24
2 power clean 135/95
4
4
6
6..ect
*score total reps

2/19/16
WOD: 24 min amrap (alternate ea round with partner)
10 Wall ball 20/14
10 cal row
10 Push up

2/18/16
Strength/Skill: Strict Press
4@80%
4@80%
2@85%
2@85%
1@90%

WOD: 3 RFT
25 Push press 115/75
25 Walking lunge
20 1 arm KB swings (10 ea arm) 53/35
Then,
50 weighted sit ups 20/14

2/17/16
Strength/Skill: 8 sets
Hang Clean + Power Clean (use 80-90% last week’s heaviest)

WOD: 3 sets
Against 4:00 min clock
Row 500 M
Max rep squat cleans 135/85
Rest 4 min

*score total number squat cleans

2/16/16
Strength/Skill: 3 sets
Resistance band Push ups x 20 reps
Handstand Push ups x 8-10 reps
T2B x 10-12 reps

WOD: 10 min amrap
20 pull ups
30 DU
25 sit ups

2/15/16
Strength/Skill: Deficit Deadlifts
4×5 @ 85%
2×2 @ 90%

WOD: Open workout 14.5
For time;
21-18-15-12-9-6-3
Thrusters 95/65
Bar facing burpees

2/12/16
Strength/Skill: 8 sets
Build heaviest Snatch

WOD: 8 min amrap
10 Hang power snatch 95/65
25 DU
10 Back squats 95/65

2/11/16
Strength/Skill: 8 sets
Build heaviest Hang clean + power clean

WOD: with a partner complete 4,000 M Row and 500 hollow body bounces

2/10/16
Strength/Skill: Strict Press
6@75%
6@75%
6@75%
3@80%
3@80%
3@80%

WOD: 14 min amrap
Buy in: 25 Push ups
7 Shoulder to overhead 115/75
9 bar facing burpees
11 box jumps 20′
* 7 Min mark perform 25 Push ups

2/9/16
Strength/Skill: 3 sets
3-5 rope climbs
10 KB rows
20 weighted sit ups

WOD: 15.2
Amrap
min 0-3
2 rounds
10 Overhead squats 95/65
10 C2B pull-ups
If you complete;
Min 3-6
2 rounds
12 overhead squats
12 C2B Pull-ups
Ect.
*score max reps

2/8/16
Strength/Skill: Deficit Deadlifts
5@80%
5@80%
4@85%
4@85%
4@85%
Then,
2 x 8 @ 75% speed deadlifts

WOD: ” Karen ”
150 wall balls 20/14

2/5/16
Strength/Skill: 5 sets
Drop snatch then;
EMOM for 10 min
Snatch x 2 Reps

WOD: 8 min amrap
10 Hang snatch 75/55
20 KBS 70/53

2/4/16
Strength/Skill: 8 sets
Build heaviest 2 Hang clean + clean

WOD: For time
1,000 meter row
40 Push up
10 power clean 135/95
30 ring dip
15 power clean 115/75
20 ring row
20 Power clean 95/65
* 18 min cap

2/3/16
Strength/Skill: Strict Press
5 @ 70%
5 @ 70%
4 @ 75%
4 @ 75%
4 @ 75%

WOD: 2 sets; 7 Min amrap: (score lowest round and reps)
25 air squats
5 Push press 155/105
10 Over the bar burpees
* rest 1 min

2/2/16
Strength/Skill: 4 sets
Max strict pull ups (1 set)
10-12 Barbell rows
90 sec hollow holds
3-4 bar muscle ups

WOD:For time
25 Overhead squats 95/65
5 pull ups
20 overhead squats
10 pull ups
15 Overhead squats
15 pull ups

2/1/16
Strength/Skill: Deficit Deadlifts
8@70%
8@70%
5@75%
5@80%
5@80%
Then,
2 x 8 @70% speed deadlifts

WOD: 4 rounds
60 sec wall balls 20/20
60 sec box jump overs
60 sec push ups
60 sec V-ups
60 sec hang cleans 155/95
Rest 60 sec
*score total reps

1/29/16
Strength/Skill: 10 min EMOM
5-8 Hang Clean

WOD: For time;
12-9-6
Squat clean 135/85
HSPU

1/28/16
Strength/Skill: 4 sets
Max rep strict pull ups
10 overhead walking KB lunge
8 Glute ham raises

WOD: 20 min amrap w/ partner
1 partner performs 250 M row while other person dead hangs from bar
*rower must stop if partner drops (3 burpee penalty before jumping back on bar)
-score max meters

1/27/16
Strength/Skill: Strict Press
5×5@70%

WOD: 4 min amrap (3sets)
8 Hang Snatch 115/75
10 T2B
15 Box jumps
Rest 2 min

1/26/16
Strength/Skill: 3 sets
60 sec handstand walk or 3 wall walks
20 Push ups (weighted if can do 20 unbroken)
10-12 Ring dips (scale w/stationary dips)

WOD: 18 min amrap
40 Push press 95/65
40 Double-unders
40 Wall Ball Burpees 20/14
40 Power Clean 95/65
40 Weighted Sit Ups

1/25/16
Strength/Skill: Deficit Deadlifts
10@60%
10@65%
6@70%
6@70%
6@70%
then,
2 x 8 speed deadlifts @ 65%

WOD: For time: 15-12-9
Front Squats 155/105
C2B pull ups

1/22/16
Row 500 M
rest 2 min
10 rounds
30 sec row ; rest 30 sec (Calc max meters)
rest 2 min in
Row 500 M

1/21/16
Strength/Skill: 20 min to find max Bench

WOD: For time
1000 M Row
Then;
4 rounds
10 power snatch 95/65
15 T2B

1/20/15
Strength/Skill: 8 sets
Power clean x 2 Reps

WOD: 12 min amrap
10 Hang clean 115/75
10 Front Squat 115/75
5 Burpees

1/19/16
Strength/Skill: 4 sets
Max strict pull-ups
10 single arm KB swings
60 sec weighted plank

WOD: 4 RFT
15 Push press 95/65
30 DU
45 sit-ups
*every 2 min 10 push-ups

1/18/16
Strength/Skill: Back Squat
10@60%
6@70%
4@80%
2@90%
1@100+%
1@100+%

WOD: 4 min amrap
6- med ball squat cleans 20/14
12- box jump overs 24/20
18- wall ball 20/14 (rx= unbroken)

Rest 2 min…repeat

1/15/156
Strength/Skill: 15-20 min work on gymnastic skill of your choice

WOD: Tabata 20/10
KB swings
Then; 5 sets
Bar wars

1/14/146
Strength/Skill: 3 sets
Overhead squats x 10 reps
L-Sit hold x 30-45 sec
Ring Dips x 10-12 reps

WOD: For time; with a partner
21-15-9-9-15-21
Cal row
Power snatch 95/65

1/13/135
Strength/Skill: Bench Press
8@50%
6@60%
4@70%
2@80%
1@90%
1@95%
1@100%

WOD: 10 min amrap
10 Deadlift 95/65
10 Push press 95/65
10 T2B
*every 90 sec complete 10 Push ups

1/12/126
Strength/Skill: 4 sets
Max rep strict pull ups (goal is to achieve 1 more then last week)
45-60 sec nose to wall handstand holds
90 sec DU practice

WOD: 5 RFT
10 Hang clean 135/85
15 Box Jumps 24/20
25 DU

1/11/116
Strength/Skill: Back Squat
3@90%
3@90%
3@90%
1@95%
1@95%
Front Squat:4×5@80%

WOD: 12 min amrap
3 Thrusters 95/65
3 burpees
6 Thrusters
3 burpees
9 thrusters
3 burpees
12 Thrusters
6 burpees
ect…
thruster go up 3 every round while burpees go up 3 every third round
*score number of reps

1/8/16
Strength/Skill: 5 sets
Drop snatch x 3 reps (add weigh if technique is good) then;
5 sets
Hang snatch x 2 Reps

WOD: 12 min amrap
3- Power Snatch 95/65
6- Overhead Squats 95/65
9- weighted sit ups 20/14

1/7/16
Strength/Skill: Bench Press
2×4@85%
2×3@90%
2×2@95%

WOD: With a partner complete
Min 0-6 max calories rowed
Rest 60 sec
Min 7-14 complete AMRAP Burpee box jump overs 24/20

1/6/16
Strength/Skill: Take 5-8 min build last week’s heaviest 2 rep clean then; EMOM for 10 min complete 2 cleans @ that weight

WOD: 4 min amrap
10 power cleans 135/95
10 Push Jerk 135/95
Rest 90 sec
4 min amrap
10 power cleans 95/65
10 Push press 95/65

1/5/16
Strength/Skill: 4 sets
Max strict pull ups (record your total in the 4 sets)
8-10 KB shoulder press
15 V-ups

WOD: for time:
100 DU
2,4,6,8,10,12,14,16,18,20
Kettlebell Swings 53/35
Pull-ups
100 DU

1/4/16 :
Strength/Skill:Back Squat
8@75%
8@75%
4@85%
6@85%
Front Squat; 4×5@75%

WOD:9 min amrap
15 Wall ball 20/14 (rx must be unbroken)
9 Push ups
21 WB overhead walking lunge 20/14

* reminder starting Tuesday Jan 5th our 4pm class will be changing to 4:30 pm daily

12/31/15
Strength/Skill
Take 15 min build heaviest 3 rep Push Press

WOD: With a partner complete;
5,000 M Row while Partner does static hold Deadlift 225/175
* switch every 500 meters, rowers can only be moving while bar is being held

12/30/15
Strength/Skill: 8 sets
Cleans x 2 Reps

WOD: For Time;
21-18-15-12-9-6-3
Power clean 95/65
Over the bar burpees
*15 min time cap

12/29/15
Strength/Skill:Bench Press
3×4@85%
2×3@90%
1×2@95%

WOD: 3 rounds max reps
1 min ring dips
Rest 30
1 min 25 DU + max Russian KBS 70/53
Rest 30
1 min Sumo Deadlift High Pull 95/65
Rest 30
1 min hollow hold (10 sits ups every time you break)
* If you can’t go full minute pick challenging time to shoot for; ex. 30 or 45 sec)

12/28/15
Strength/Skill: Back Squat
8@70%
8@70%
6@75%
6@80%
Front Squat
4×5@ 70%

WOD: 9 min amrap;
10 thrusters 95/65
10 pull ups

12/24/15
WOD: 12 days of Christmas
1 250 M Row
2 Squat cleans
3 Front rack lunges
4 Burpees
5. Pull ups
6 T2B
7 Push Jerk
8 Kettlebell Swings 53/35
9 Power Snatch
10 HSPU
11 Weighted Push Ups 75/45
12 Thrusters
– rx barbell weight 115/75
* this wod is to be done to the song 12 days of Christmas. You 1 then 2,1 then 3,2,1 then 4,3,2,1 ect…

12/23/15
WOD: with a partner;
25 min EMOM:
When clock starts 1 partner will row while the other partner does wall balls 20/14
* If wall ball is dropped must take rest of the minute off
-score max wall balls & cals rowed

12/22/15
Strength/Skill: 4 sets
60 sec handstand walk practice (scale wall walks)
10-12 KB shoulder press
10-12 Barbell rows

WOD: For time;
21-15-9
Push Press 115/75
OTB burpees
Then;
For time:
100 V-ups

12/21/15
Strength/Skill: Back squat
6@70%
6@70%
4@75%
4@80%
Then,
Front Squat
4×5 @ 65%

WOD: “cindy”
20 min amrap
5 pull ups
10 Push ups
15 Air squats

12/18/15
Strength/Skill: take 6 min build heavy clean:
Then; 10 min EMOM clean x 1 rep

WOD: 12 min amrap
50 hang clean 95/65
40 back squats 95/65
30 Russian KB 53/35
20 1 arm KB snatch (alternate ea rep) 53/35

12/17/15
Strength/Skill: Bench Press
3@85%
2@90%
4@85%
2@90%
6@85%
2@90%

WOD:3 sets
1,000 meters
*rest 2 min between each
Take average time

12/16/15
No classes tomorrow. Enjoy a rest day!!!

12/15/15
Strength/Skill: 4 sets, not for time:
Ring Push-ups x 10 Reps
Toes-to-bar x 10 reps

WOD: Complete four sets of:
2 Minute AMRAP
10 burpees
10 Push press 115/75

Rest 1 min
Score = total # of reps

12/14/15
Strength/Skill: 3 sets
3-5 tall box jumps
6 alternating back rack lunges (go heavy if capable)
60 sec monster walk (hold med ball or KB in front rack)

WOD: 12 min amrap
10 goblet squats 70/53
20 kb deadlifts 70/53
15 sit ups

12/11/15
Strength/Skill:15 Minutes to build to a heavy snatch

WOD:5 Rounds for time:
5 Snatch (Power or Full) @ 80% of today’s heavy single
10 Pull-ups

Accessory: 3 Sets of
15 Medicine ball sit ups or GHD
10 Ring Push-ups

* t-shirt orders due by 4pm

12/10/15
Strength/Skill: 15-20 min work on clean technique

WOD: 18 min EMOM
Row for Cals;
Men; 12-15
Women; 7-10

12/9/15
Strength/Skill: Bench Press
4@80%
2@85%
6@80%
4@85%
Max@60%
8@70%

WOD:Complete the following for time:

12 Shoulder to Overhead 155/105
30 Double-unders
9 Shoulder to Overhead
30 Double-unders
6 Shoulder to Overhead
30 Double-unders
3 Shoulder to Overhead

Accessory work: 2 sets of:
Hollow hold x 45 seconds
Ring Push ups x 10 reps
Reverse snow angels x 15 reps

12/8/15
Strength/Skill:3 sets, not for time:
Dips x 12-15 reps
Supine grip strict weighted pull-ups x 5 reps (scale with strict pull-ups or supine ring rows)
Single armed KB bent over row x 8 reps (each arm)

WOD: 12 Minute AMRAP
5 C2B Pull-ups
10 Burpees
15 Sit-ups

12/7/15
Strength/Skill: take 15 min to build heaviest 2 rep thruster

WOD: For time:
15-12-9-6-3
Hang power clean 95/65
Thruster

12/4/15
Strength/Skill: Complete 8 sets
2 power clean + 1 Front squat

WOD: 5 RFT;
10 Hang clean 115/85
15 Wall ball 20/15
* every 2 min perform 3 OTB burpees

12/3/15
Strength/Skill: Bench Press
10@70%
6@75%
4@80%
6@80%
4@85%
Max reps @60% (goal is to achieve more reps then last week)

WOD: ” Annie”
50-40-30-20-10 of:
Double Unders
Sit ups

Rest as needed;

3 attempts max push-ups (leader board)

12/2/15
Strength/Skill:Push Press
15 minutes to build to a heavy single

WOD: EMOM for 16 Minutes:

Even: 10 box jumps + 10 KB swings 53/35
Odd: Strict HSPU x max reps

Score = # of HSPU

Scaling:

Even minutes: Shorten box jump reps and reduce the KBS reps in order to finish within the minute.

HSPU: Wall walks (3) or L-seated DB or KB press(5-10)

12/1/15
* no class at 5 & 6am
Strength/Skill:4 Sets, not for time:
Strict supine grip Pull-ups x max reps
Dips x 5-10 reps
Dumbbell Walking Lunge x 15 steps (choose a challenging weight)

WOD: Complete the following for time:
Row 1,000 meters
30 Deadlifts 225/155
30 Pull-ups

11/30/15
Strength/Skill: Back Squat
10@60%
8@65%
6@70%
4@75%
2@80%
1@95%
1@100%
1@100+%

WOD:In teams of two, complete the following for max reps:
4 Minute AMRAP:
Row for calories
Rest 2 minutes
4 Minute AMRAP:
Burpees
Rest 2 minutes
4 Minute AMRAP:
4 Rope climbs
20 Hang power cleans 135/95

11/27/15
Strength/Skill: Pause Back Squat
3-3-3-3-2-2-2

WOD: Complete in either order:
A) 10 Minutes to build to a heavy clean
B) Row 2,000 meters

Score = Clean weight, row time

11/25/15
Strength/Skill: Push press
2-2-2-2-2-2-2-2 @ 80-90%

WOD: 10 min amrap
5 Strict HSPU
10 SDLHP 95/65
15 Air squats

11/24/15
Strength/Skill: Bench Press w/3-5 Strict Pull Ups or Ring row
10@65%
8@70%
5@75%
10@70%
5@75%
Max@60%

WOD: 15 min amrap
12 V-ups
18 Push-ups
24 C2B pull ups

11/23/15
Strength/Skill: Back Squat
5 x 2 @ 90%

WOD: For time
10 Thrusters 135/95
20 Ground to overehead 135/95
10 Thrusters 135/95

11/20/15
Strength/Skill: 3 sets
Snatch Push press x 5 reps
Then,
5 sets: Snatch x 2 Reps

WOD: 4 min amrap:
3 snatch (Power or full) 135/95
3 MU (modify w/Strict Pull ups)
Rest 2 min
4 min amrap:
3 snatch (Power or full) 95/65
8 pull-ups

11/19/15
Strength/Skill: 1 Hang clean + 3 Front Squat
* build heaviest

WOD: 1000 M Row
30 squat cleans 135/95
30 over walking lunge 45/25

11/18/15
Bench Press:
10@60%
8@65%
6@70%
5@75%
5@75%
Max@60%

WOD:4 Rounds for time:
40 Double-unders
20 KBS 53/35
10 Strict HSPU
Scale HSPU with Push-ups or 3 wall walks

11/17/15
Strength/Skill: Complete 4 sets, not for time:
Bent over barbell row x 6 Reps
Medicine ball sit-ups x 12 reps
Dips x 5-10 reps

Scaling Dips:
Perform Push-ups if you are not yet able to complete 5-10 quality strict push-ups. If you have your push-ups down, choose a reasonable rep range for dips that you can perform consistently.
Perform jumping dips if needed, but no banded dips!

WOD: 10 Minute AMRAP:
10 Deadlifts 225/155
12 box jumps 24/20
15 Burpees

11/16/15
Strength/Skill:Back Squat
3-3-3-3-3 @ 80% of 1 RM

WOD:Complete 2 sets for max reps:
2 Minutes of rowing for calories
Rest 1 Minute
2 Minutes of wall balls 20/14
Rest 1 Minute
2 Minutes of Pull-ups
Rest 1 Minute

11/13/15
Strength/Skill: Bench Press
5-5-4-3-2-1-1
*please record your heaviest weight to use as 1 rep for upcoming cycle

WOD: EMOM for 16 Minutes:
Even minutes: 10 Burpees
Odd Minutes: 2 Cleans (Power or Full)

Score = total amount of weight lifted

Example: 16 completed cleans @ 200 lbs. = 3,200 lbs.
(Be sure to choose a weight you can be consistent with, don’t count any missed attempts!)

11/12/15
Strength/Skill:EMOM for 12 Minutes:
Minute 1 – 45 Seconds of muscle-ups
Minute 2 – 12-15 Hollow arch rolls
Minute 3 – 5-10 HSPU

WOD:Complete 4 sets for max reps:
30 Seconds of Strict pull-ups
Rest 30 seconds
30 Seconds of KBS 70/53
Rest 30 seconds
30 Seconds of weighted Push ups 45/25
Rest 30 seconds

11/11/15
WOD: 3 wise men
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots RX = 20/14 lbs; Scaled – 14/8 lbs)

*After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remained on active duty in the United States Marine Corps.

11/10/15
Strength/Skill:Front Squat
15 Minutes to find a 3 rep max

WOD:10 Minute AMRAP:
5 Hang power cleans 135/95
5 Thrusters 135/95
25 DU

11/9/15
* today is a mobility day to all those athletes who competed in classic

WOD: 100 DU
40 pull up
40 Push up
40 Burpees
40 Air squats
40 Push press 75/55
40 Sumo Deadlift high pull 75/55
100 unbroken singles
*25 min time cap

11/6/15
Strength/Skill: Complete 8 sets of:
High hang snatch+snatch from just above the knee

WOD: 12 Min amrap
10 Deadlift 225/155
10 Box Jumps 32/24

11/5/15
Strength/Skill:3 sets
KB rows x 10-12 reps
Barbell High Pulls x 10-12 reps
KB strict press x 10-12 reps

WOD: 12 min EMOM
Min 1: 15 russian KB swings 70/53
Min 2: 45 sec rowing (no legs)
Min 3: 15 wall ball 20/14 (must be unbroken)
Immediately followed by:
40 Push Press 95/75
*4 min time cap

11/4/15
Strength/Skill:Overhead Squat
5-4-3-2-1-1-1
Build heaviest single
WOD:5 Rounds for time:
5 Hang power clean & Jerk 155/105
20 goblet squats 53/35

11/3/15
Strength/Skill:EMOM for 12 Minutes:
Minute 1: Arch to hollow roll x 10 reps
(Begin in a superman position and roll into the hollow position without hands and feet touching the floor)
Minute 2: Ring rows x 10 Reps
(Get as low as possible, while still achieving full range of motion)
Minute 3: Handstand walk or handstand hold practice x 45 seconds
(Modification: Hold against the wall, 2 wall walks, or 5 Inch worms)
WOD: 12 Minute AMRAP
5 C2B Pull-ups
10 Burpees 2 Bar
20 Double-unders

11/2/15
Strength/Skill:Back Squat
6-6-6-6-6 @65%

WOD:9 Minute AMRAP:
10 Front Squats 155/105
15 Push-ups

10/30/15
With a partner alernating rounds complete;
30 min amrap:
5 Strict Pull-ups
7 Russian KB swings 70/53
9 Deadlifts 225/155

*come workout in costume if you would like and hang out after 530pm wod

10/29/15
Strength/Skill:Snatch
5 sets of:
1.1.1

WOD:For time
30 Hang power snatch 115/75
30 Front Squats
15 Hang Power snatch
15 Front Squats
5 Hang Power snatch
5 Front Squats
Buy out
100 sit-ups
*20 min cap

Rest 10 seconds between each single
10/28/15
Strength/Skill:Overhead Squat
3-3-3-2-2-2
Perform a 2 second pause at the bottom of each squat

WOD:Complete 4 sets for max reps:
30 Seconds of rowing for calories
Rest 30 seconds
30 Seconds of Dips (Rings or stationary)
Rest 30 seconds
30 Seconds of Wall balls 20/14
Rest 30 seconds

10/27/15
Strength/Skill:EMOM for 12 minutes
Minute 1 – Hollow hold for 30 seconds
Minute 2 – Handstand hold or HS walk practice
Minute 3 – Toes-to-bar, 5-10 reps

WOD:Complete 4 rounds for time:
15 Push-press 95/65
15 Burpees
30 Double-unders
*every 2 mim complete 10 hand release push ups

10/26/15
Strength/Skill:Back squat
5@70%
4@75%
3@80%
3@85%
3@85%
5@75%
6@70%
10@60%

WOD:15 minute AMRAP
200 meter run
10 pull ups
10 power cleans 155/95

10/23/15
Strength/Skill:Clean & Jerk
7 Minutes to build to a challenging weight
Then using the same weight, complete:
2 Reps EMOM for 8 minutes

WOD:For time
25 Sumo Deadlift High Pull 115/75
5 Box Jump Overs 24/20
20 SDLHP
10 Box Jump Overs
15 SDLHP
15 Box Jump Overs
10 SDLHP
20 Box Jump Overs
5 SDLHP
25 Box Jump Overs
*18 min time cap

10/22/15
Strength/Skill:3 sets
3-5 rope climbs
15-20 V-ups
12-15 barbell rows

WOD:Complete 5 rounds for time
10 KBS 70/53
10 T2B

10/21/15
Strength/Skill:Overhead Squat
3-3-3-3-3
Build to a heavy set of 3

WOD:In teams of two, with only one person working at a time, complete the following:

6 minute AMRAP:Wall Balls 20/14

Rest 2 Minutes
6 Minute AMRAP:Row for calories

10/20/15
Strength/Skill:12 Minute EMOM:
Minute 1 – DB or KB walking lunges x 10 reps
Minute 2- Double unders x 20-40 reps
Minute 3- Handstand Push-ups x 5-10 reps10/19/15

WOD:Perform 4 sets against a 3 minute running clock :
200 meter run
10 burpees
Push press x max reps 115/75
Rest 90sec minutes between sets

Score = # of Push press

Strength/Skill:Back Squat
5@70%
4@75%
3@80%
2@85%
3@85%
3@90%
3@90%
10@60%

WOD:10 minute AMRAP
5 hang power cleans 135/95
10 pull ups
10 bench press from floor

10/16/15
Strength/Skill: Overhead Squat
5-5-5-5-5

WOD:Complete 5 rounds for time:
3 Power Snatch 135/95
6 Box Jumps 24/20
9 Pull-ups

10/15/15
Strength/Skill:Clean & Jerk
8 sets
1.1
rest 10 seconds between each single

WOD:10 Minute AMRAP
5 Ground to Overhead 155/105
15 Russian KB swings 70/53

10/14/15
Strength/Skill: Deadlift
8 reps @ 55% of 1-RM
6 reps @ 65%
4 reps @ 75%
2 rep @ 85%
1 rep @ 95%
1-3 reps @ 100+
* If you haven’t been here for the last few Wednesdays, drop the weight by 5-10% for each set. Remember, each set should be unbroken with controlled descents (Lower the weight if this is not possible). Go hard, but be safe…

WOD:5 min walking lunges
Rest 1 min
5 min weighted step-ups 24/20 & 20/14

10/13/15
Strength/Skill:12 Minute EMOM:
Minute 1 – Toes to Bar x 5-10 reps
Minute 2- Double unders x 20-40 reps
Minute 3- Handstand hold x 30-45 seconds

WOD:10 Minute AMRAP:
8 Power cleans 155/105
10 Burpees over the bar

10/12/15
Strength/Skill:Back squat
5@70%
4@75%
3@80%
2@85%
2@85%
3@85%

WOD: Fran
For time: 21-15-9
Thrusters 95/65
Pull-ups

10/9/15
Strength/Skill:Overhead Squat
Build heaviest 3 rep

WOD:In teams of 2
0-6 min (alternate ea round)
3 Hang Power Snatch 115/75
12 Lateral jumping lunge 75/55
6-18 min (ea partner works at time)
27 cal row
Max Goblet squats 70/53
*score max reps as a team

10/7/15
Strength/Skill: Deadlift
10 reps @ 55% of 1-RM
10 reps @ 65%
6 reps @ 75%
8 reps @ 80%
6 reps @ 80-85%
4 reps @ 85-90%
* If you haven’t been here for the last few Wednesdays, drop the weight by 5-10% for each set. Remember, each set should be unbroken with controlled descents (Lower the weight if this is not possible).

WOD:”Fight Gone Bad”
3 rounds; 1 min ea
Wall ball 20/14
Sumo Deadlift High Pull 95/75
Box Jumps 24/20
Push Press 95/75
Row (Cals)
Rest 1 min

10/2/15
Strength/Skill:Complete 8 sets of:
High hang clean + clean from just above the knee
Build throughout the 8 sets

WOD:Complete the following Ladder:
Minute 1 – 1 Hang Power clean + 1 Front Squat 155/105
Minute 2 – 2 Hang Power clean + 2 Front Squat
Minute 3 – 3 Hang Power clean + 3 Front Squat
Minute 4 – 4 Hang Power clean + 4 Front Squat
… And so on until you are unable to complete the reps in the given minute!

10/1/15
Strength/Skill:3 Sets, not for time:
Rope climb, 1-3 Asscents
HSPU, 5-10 Reps
Hollow hold, Accumulate 45 seconds

WOD:Complete the following for time:

1,000 Meter row
50 KBS 53/35
40 Burpees
30 foot handstand walk (About 7 mat lengths)
800 Meter run
18 Minute time cap
*HS walk standards: If you fall during the walk, start at the edge of your last completed mat! If you aren’t yet comfortable with these, or haven’t been practicing them, be sure to scale!

9/30/15
Strength/Skill:Deadlift
10 reps @ 50% of 1-RM
10 reps @ 60%
8 reps @ 75%
6 reps @ 80-85%
4 reps @ 85-90%
If you don’t know your 1RM, take your 3RM from a few weeks ago and divide it by .9 to find an approximate 1RM

WOD: 15 Minute AMRAP
5 C2B Pull-ups
100 Meter Sprint
15 Wall-balls 20/14

9/29/15
Strength/Skill: Shoulder Press
5-4-3-2-2-1-1-1-1
Build to a heavy single
WOD:3 rounds for time:
7 Shoulder to overhead 165/110
14 Over the bar burpees
21 Double-unders

*please let us know if you plan on coming to one or both of clinics this thursday night or friday morning. Thursday is “i hate running” and Friday is gymnastics

9/28/15
Strength/Skill: Back Squat
5@70%
4@75%
3@80%
3@80%
3@80%
3@80%
WOD:Complete the following for time:
15-12-9-6-3
Hang Power Cleans 95/65
Thrusters 95/65

9/25/15
Strength/Skill:15 Minutes to work on gymnastic skills of your choice
WOD: 7 Minute AMRAP:
10 Power snatches 95/65
30 Double-unders

Rest 2 Minutes:

7 Minute AMRAP:
25 weighted sit ups 20/14
10 Box jumps 24/20

9/24/15
Strength/Skill: Take 15-20 min build heaviest clean+hang clean
WOD: “Grace”
30 clean&jerks for time 135/95
Rest 2 min,
30 C2B Pull-Ups

9/23/15
Strength/Skill: Deadlift
10 reps @ 50%
10 reps @ 60%
10 reps @ 70%
8 reps @ 75%
6 reps @ 80%
WOD:Complete the following in either order;
A) Row 2,000 meters OR run 1 mile for time
B) 100 Wall balls for time 20/14
Rest as needed between each

9/22/15
Strength/Skill:
Shoulder Press
5-4-3-2-2-2-2-2-2
Build to today’s heavy double

WOD: Complete 4 sets for max reps:

1 Minute of strict Pull-ups
Rest 1 Minute
1 Minute of Push-ups (RX=hand release without legs resting on the ground)
Rest 1 Minute
1 Minute of KBS 70/53
Rest 1 Minute

Strength/Skill: Back Squat
5-5-5-5-5 @ 70 %

WOD: 9 min amrap
3 Thrusters 135/95
6 burpees
9 Air squats

9/18/15
Strength/Skill: 3 Sets, not for time:
Tire flip, 3-5 reps
Toes-to-bar, 10-15 reps (strict)
Dips, 10-15 reps

WOD: 6 Minute AMRAP:

5 Hang Power snatch 115/75
10 hollow rocks
100 Meter farmers carry 70/53 (Each Hand)

Rest 2 Minutes

6 Minute AMRAP:

5 Hang Power snatch 115/75
20 hollow rocks
10 Box Jumps 24/20

9/17/15
Strength/Skill: 15 minutes to work on gymnastics skills of your choice

WOD: 15 RFT
10 Burpees
2 MU or 5 pull ups

9/16/15
Strength/Skill:Deadlift
10 reps @ 50% of 1 RM
10 reps @ 60%
10 reps @ 65%
8 reps @ 70%
6 reps @ 80%

Take your heaviest set of 3 from last week and divide that number by .9 to find an approximate 1RM. If you don’t know your 1RM or 3RM, build throughout!

WOD: Complete 4 Rounds for time:
25 KBS 53/35
25 Sit-ups
25 Overhead Lunges with plate 45/25

9/15/15
Strength/Skill: Shoulder Press
3-3-3-3-3 @85-90%

WOD: For time
Run 400m
21 Shoulder to Overhead 135/95
Run 400m
15 Shoulder to Overhead
Run 400m
9 Shoulder to Overhead
Run 400m

9/14/15
Strength/Skill: Back Squat
6-6-6-6-6-6 @ 65-70%

WOD: 6 Sets for max reps:
30 Seconds of Power cleans 185/125
Rest 30 Seconds
30 Seconds of Wall balls 20/14
Rest 30 Seconds

9/11/15
Strength/Skill: Push Press
5-5-5-5-5 @ 75-85%

WOD: 4 min amrap
3 Strict Press
3 Push press
3 Push Jerk 95/65

Rest 2 min

4 min amrap
Burpee box jump overs 24/20

9/10/15
Strength/Skill: Deadlift
3-3-3-3-3
Build to a heavy set of three of touch-n-go deadlifts with a 2 second descent. No re-setting at the bottom between reps. Make sure you record your numbers for this!

WOD: 5 Rounds for time:
5 Hang Power cleans 155/105
10 C2B pull-ups
20 hand release push-ups

9/9/15
Strength/Skill: Front Squat
5@70%
3@75%
2@80%
1@90%
1@95%
1@95-100+%
1@95-100+%
1@95-100+%

WOD: 10 minute AMRAP:
200 meter run
15 Burpees
10 thrusters 95/65

9/8/15
Strength/Skill: Bench Press
5-5-5-5-5 @ 80%

WOD: Annie
50-40-30-20-10
Double Under
Sit Ups (Rx= butterfly)

9/4/15
S/S
5×5 Back Squat @70

WOD
Cash in 20 Get ups
50 burpees with tuck jump, do 3 med ball cleans in between each burpee 20/14
Cash out 20 ROM Pushups

9/3/15
Strength/Skill: Push Press
3-3-3-3-3-3 build heaviest load

WOD: Complete 3 sets against a 3 Minute Clock:
20 Push Ups
15 Wall balls 20/14
Clean x max reps 185/125 (Power or full)
Rest 2 Minutes between each set

Score = # of cleans

9/2/15
Strength/Skill: Overhead Squat
5@60%
4@70%
3@80%
2@90%
1@95%
1@100%+
1@100%+

WOD: 5 RFT
400 Meter run
15 Overhead squats 95/65

9/1/15
Strength/Skill:3 Sets not for time:
45 seconds of Strict HSPU
rest as needed
45 seconds Muscle-ups
rest as needed
12 V-ups
rest as needed

WOD: 20 min amrap
10 KB swings 70/53
10 Pull-ups

8/31/15
Strength/Skill: Front squat
6-6-6-6-6 @ 70%

WOD: 10 minute AMRAP:
5 Thrusters 115/75
10 Toes to bar
15 Burpees

8/28/15
Strength/Skill: Snatch
Complete 8 sets of:
Hang snatch + Snatch
WOD: Complete the following for time:
Row 1,000 Meters
8 Rope climbs
25 Overhead lunge 95/65
400 meter run

Scaling:
If you’re unable to complete 8 rope climbs to the top, substitute with
20 Pull-ups or ring rows.

8/27/15
Strength/Skill: Complete 8 sets of:
Hang clean + clean

WOD:4 Minute AMRAP:
5 Power Cleans 185/125
5 Box Jumps 30/24

Rest 2 Minutes

4 Minute AMRAP:
5 Power Cleans 185/125
10 Burpees

8/26/15
Strength/Skill: Overhead Squat
5@70%
4@75%
3@80%
2@90%
1@95%
1@95%
WOD:Complete 2 sets for max reps:
1 minute of rowing for calories
Rest 1 minute
1 minute shoulder to overhead 135/95
Rest 1 minute
1 minute of wall balls 20/14
Rest 1 minute

8/25/15
Strength/skill:15 minutes to work on 2-3 gymnastics skills of your choice

WOD:10 minute amrap:

5 HSPU
10 pull-ups
20 double-unders

8/24/15
Strength/Skill: Front Squat
6@70%
5@75%
4@80%
3@85%
2@85-90%
2@85-90%

WOD: For time
400 meter run
50 kbs 53/35
40 Air squats
30 toes to bar
20 Burpees
400 meter run
40 kbs
30 air squats
20 toes to bar
10 burpees

18 minute time cap

8/21/15
Strength/Skill: 20 Minutes to build to a heavy snatch or work on snatch technique

WOD: 10 Minute AMRAP:
5 Power snatch 135/95
10 Frontrack lunges
25 Sit-ups

8/20/15
Strength/Skill: Complete 5 sets of:
3 Strict shoulder press + 3 Push Press + 3 Push Jerk
Build through out

WOD:EMOM for 16 Minurtes:
Even: Strict Pull-ups x 3-10 reps
Odd: Deadlift x 6 reps @ 65-70%

8/19/15
Strength/Skill: Overhead Squat
5×5
3×3
Build weight through out
WOD: Complete 6 sets for max reps of:
30 seconds of Power cleans 185/125
Rest 30 seconds
30 seconds of Wall balls 20/14
Rest 30 seconds

8/18/15
Strength/Skill: Complete 3 sets, not for time:
HSPU, 10 reps
Medicine ball sit-ups, 20 reps
Accumulate a 45 second hollow hold

WOD: 15 Minute AMRAP
5 Burpees
10 Push press 95/65
20 Double-unders

8/17/15
Strength/Skill: Front Squat
6@70%
5@75%
4@80%
2@85%
2@85%
2@85%
2@85%
WOD: “Helen”
3 Rounds for time:
400 Meter run
21 KBS 53/35
12 Pull-ups

8/14/15
Strength/Skill: 3 sets
8-10 Front rack reverse lunges
8-10 Weighted step ups
5 Burpee Box Jumps

WOD: Complete the following for time:
3 rounds of:

10 Deadlift 225/155
400 meter run

Then,
800 M run w/ med ball 20/14

8/13/15
Strength/Skill: Complete 5 sets of:
3 Strict shoulder press + Push press x max reps
WOD: For time
1000 M Row
Then,
For quality: 50 V-ups & 50 push-ups

8/12/15
Strength/Skill: Overhead Squat
Take 20 min to find heaviest over head squat x 5 reps and & mobility drills
WOD: Complete the following for time:
30 Double-unders
30 Wall balls 20/14
8 Hang power cleans 155/105
30 Double-unders
25 Wall balls
10 Hang power cleans
30 Double-unders
20 Wall balls
12 Hang power cleans
30 Double-unders

8/11/11
Strength/Skill: 3 sets not for time:
Rope climb, 1-3 reps
Wall walks, 3 reps
Hollow rocks, 20 reps

WOD: Perform 3 sets against a 3 minute running clock of :
200 meter run
15 kbs 53/35
Chest to bar pull-ups, max reps
Rest minutes between sets

Score # C2B pull ups

Friday 7/31/15
Strength/Skill: 4 sets
8-10 Bulgarian split squats
1:00 weighted planks
8-10 RDL
WOD: 12 min amrap
3 Deadlifts 255/185
6 C2B Pull-Ups
9 Box jump 24/20

Thursday 7/30/15
Strength/Skill: Strict Press
5@80-85%
4@85-90%
3@90-95%
2@95-98%
WOD: Complete the following for time:
Row 1,000 Meters
20 Push press 115/75
10 Over the bar burpees
400 Meter run
15 Push press
10 Over the bar burpees
200 Meter run
10 Push press
10 Over the bar burpees
100 Meter run

Wednesday 7/29/15
Strength/Skill: Back Squat
5@70%
3@75%
3@75%
2@80%
2@85%
1@90%
1@90%

WOD: 4 Minute AMRAP:
10 Overhead squats 115/75
10 Toes to Bar

Rest 2 Minutes

4 Minute AMRAP:
8 Overhead squats
8 HSPU

Tuesday 7/28/15
Strength/Skill: Pick two gymnastics skills to work on for a 12 Minute EMOM
WOD: Bear Complex
5 RFT: Male; (75/95/115/135/155) Female; (55/65/75/85/95)
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press ( have bar land on chest, in front rack position)
*Complete each movement 7 times without dropping bar. Once completed add weight each of the 5 rounds

Monday 7/27/15
Strength/Skills: Front Squat
5@70%
5@70%
4@75%
3@80%
3@80%
WOD: 4 rounds for time
200 M run
10 KB swings 70/53
20 air squats

Friday 7/24/15
Strength/Skill: Strict Press
5@75%
5@80%
4@85%
3@90%
2@95%
WOD: 8 min amrap
5 Power Snatch 135/95
10 Burpee Box Jumps 24/20

Thursday 7/23/15
Strength/Skill: 3 Sets, not for time:
Ring Dips, 8-12 Reps
Weighted Strict Pull-ups, 3 Reps
DB or KB Walking lunges, 12 Reps
WOD: FOR TIME
800 Meter run
10 Shoulder to Overhead 135/95
400 Meter run
10 Shoulder to Overhead
200 Meter run
10 Shoulder to Overhead
100 Meter run

Wednesday 7/22/15
Strength/Skill: Clean & Jerk
5 sets of:
1.1 @70-75% Rest 10 seconds between each single
Scaled:
Power Clean & Push press or Push Jerk
3-3-3-3-3

WOD
Complete 7 Rounds for max reps:
30 Seconds of wall balls 24/20
30 Seconds of Burpees
Rest 1 Minute

Tuesday 7/21/15
Strength/Skill: 3 Sets not for time:
Rope climb, 3 reps
Accumulate a 15-30 Second L-sit hold
Double unders, 20-40 reps
WOD: 10 Minute AMRAP:
5 HSPU
15 KBS 53/35
20 Sit-ups

Monday 7/20/15
Strength/Skill: Front Squat
5-5-5-5-5 @ 70%
WOD
“Fran”
21-15-9 of:
Thrusters 95/65
Pull-ups

Friday 7/17/15
Strength/Skill: Back Squat
3-3-3-3-3 @75-80%
WOD: Complete the following for time:
Row 1,000 meters
Then,
5 Rounds of:
3 Muscle-ups (scale with 5 C2B Pull-ups)
6 Hang power snatch 115/75
9 Burpees

Thursday 7/16/15
Strength/Skill:Complete 5 sets of:
Hang Power clean, 3 reps
Build throughout the 5 sets

WOD: Every 3 Minutes for 15 Minutes (5 sets)
5 Deadlifts 275/185
200 Meter sprint
Wednesday 7/15/15

Strength/Skill: Work on gymnastic weakness or Mobilize bothered areas
WOD: Complete in either order:
1) 2,000 meter row

2) “Annie”
50-40-30-20-10 of
Double-unders and sit-ups

Tuesday 7/14/15
Strength/Skill: Strict Press
5@50%
5@60%
5@70%
6×3@85-90%
10@75%
WOD: 10 Minute AMRAP:
10 Shoulder to Overhead 135/95
10 Burpees OTB

Monday 7/13/15
Strength/Skill: Pause Front Squats
2-2-2-2-2-2-2 @ 80-85%
WOD: For time:
5 Rounds
10 Wall balls 20/14
10 weighted sit ups
Then,
10,9,8,7,6,5,4,3,2,1 Thrusters 95/65
1,2,3,4,5,6,7,8,9,10 T2B

Friday 7/10/15
Strength/Skill: 15 min work on gymnastic movement of your choice
WOD: For time
1,000 meter row
400 meter run
25 Walking lunges
15 burpees
200 meter run
25 Walking lunges
15 burpees
100 meter run
25 Walking lunges
15 burpees

Thursday 7/9/15
Strength/Skill: 4 sets, not for time:
Tall box jumps 1.1.1 (Step down and rest at least 5 seconds between each)
Tire flip, 3-5 reps
Accumulate a 60 second hollow hold (weighted if capable)
WOD: 10 Minute AMRAP:
5 Ground to Overhead 155/105
15 Air squats

Wednesday 7/8/15
Strength/Skill: Strict Press
5@50%
5@60%
5@70%
3@85-90%
3@85-90%
3@85-90%
10@70%
WOD: EMOM for 21 Minutes
Minute 1- Deadlift, 7 reps 225/155
Minute 2- Dips, 7 reps
Minute 3- Burpee box jumps, 7 reps 24/20

Tuesday 7/7/15
Strength/Skill: Front Squat
3-3-3-3-3

WOD: “Helen”
3 Rounds for time:
400 Meter run
21 KBS 53/35
12 Pull-ups

Friday 7/3/15
Strength/Skill: work on Skill of your choice
WOD: 18 min AMRAP
3 Power snatch 135/95
6 T2B
9 Push-ups
* Every 3 min perform 10 sit ups

Thursday 7/2/15
Strength/Skill: Clean
15 Minutes to build to a heavy single
WOD: Against a 3 minute clock, complete 4 sets of:
Run 100 Meters
15 KBS 53/35
wall balls x max reps 20/14

Rest 2 minutes between each set

Score = Total # of wall balls

Wednesday 7/1/15
Strength/Skill: Strict Press
5@50%
5@60%
5@70%
3@85-90%
3@85-90%
3@85-90%
10@70%
WOD : Complete the following for time:
Row 1,000 Meters
20 Push press 95/65
40 Double-unders
15 Push press
30 Double-unders
10 Push press
15 Double-unders
5 Push press

Tuesday 6/30/15
Strength/Skill: Complete 4 Sets of:
30 Seconds of Muscle-ups(modify with C2B Pull-ups, Kipping drills, or transition drills depending on your weakness)
Rest as needed
30 Seconds of handstand hold
Rest as needed
Accumulate 45 seconds of superman hold

WOD: 4 sets for max reps:
30 seconds of Strict pull-ups
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
30 Seconds of Power cleans 185/125

Monday 6/29/15
Strength/Skill: Back Squat
5@50% of 1-RM
4@65% of 1-RM
3@75% of 1-RM
2@85% of 1-RM
1@90-95% of 1-RM
1@95-100%
1@100+%
1@100+%
WOD: 21-15-9 of:
Front squats 135/95
Over the bar Burpees

Friday 6/26/15
Strength/Skill: Snatch
1 Rep every 90 seconds for 12 Minutes (8 sets)
Set 1 @ 75%
Set 2 @ 75%
Set 3 @ 80%
Set 4 @ 85%
Set 5 @ 90%
Set 6 @ 90%
Set 7 @ 90%
Set 8 @ 95%
WOD: Tabata (20 on 10 off)
4 min Deadlift 155/105
4 min box jumps 24/20
4 min front squat 155/105
4 min double unders

Thursday 6/25/15
Strength/Skill: Clean
1 Rep every 90 seconds for 12 Minutes (8 sets)
Set 1 @ 75%
Set 2 @ 75%
Set 3 @ 80%
Set 4 @ 85%
Set 5 @ 90%
Set 6 @ 90%
Set 7 @ 95%
Set 8 @ 95%
WOD: 7 Min AMRAP
3 Power cleans 185/125
3 Toes to Bar
6 Power cleans
6 Toes to Bar
9 Power cleans
9 Toes to Bar
12 Power cleans
12 Toes to Bar

Wednesday 6/24/15
Strength/Skill: Bench Press
5@50% of 1-RM
4@65% of 1-RM
3@75% of 1-RM
2@85% of 1-RM
1@90-95% of 1-RM
1@95-100%
1@100+%
1@100+%
WOD: Two sets for max reps of:
60 seconds of Wall Balls 20/14
Rest 30 seconds
60 seconds of Push-ups (rx=hand release while keeping thighs off the ground)
Rest 30 seconds
60 seconds of Kettlebell Swings 53/35
Rest 30 seconds
60 seconds of Rowing for Calories
Rest 1 Minute

Tuesday 6/23/15
Strength/Skill: 15 min work on gymnastic skill
WOD: 10 min AMRAP
40 DU
15 burpee
10 pull up

Monday 6/22/15
Strength/Skill: Back Squat
5@75%
3@80%
2@85%
2@85%
1@90%
WOD: 21-15-9
Thrusters 95/65
Front rack lunges 95/65

Friday 6/19/20
Strength/Skill:
For quality:50 V-ups
Perform a superman roll between each rep. Try to keep arms and legs off ground. Don’t rush these, your focus should be on technique, not speed!

WOD: 10 min EMOM
12-15 KB swings 53/35

then, w/ partner

4 RFT:
30 Russian KB swings 70/53
25 Burpees
20 Pull-Ups
15 Burpees
10 Push-Ups

Thursday 6/18/15
Strength/Skill:Clean
1 Rep every Minute for 5 Minutes @80-85%

Then,
1 rep every 90 seconds for 6 Minutes (5 sets) @ 85-90%

WOD:9 Minute AMRAP:

12 Deadlifts 225/155
9 Box Jumps 24/20
6 Toes-to-bar

Wednesday 6/17/15
Strength/Skill:Bench Press
2-2-2-2-2-2-2 @ 85-90%

WOD: 4 Rounds for time:

400 Meter run
10 Front rack lunges 135/95

Tuesday 6/16/15
Strength/Skill: Complete 3 Sets of:
30 Seconds of Muscle-ups
Rest as needed
45 Seconds Handstand walk/Handstand hold practice
Rest as needed
1 Minute of double-unders
Rest as needed

WOD:5 rounds for time:
7 Push press 135/95
7 C2B Pull-ups

Monday 6/15/15
Strength/Skill: Pause Back Squat
3@75%
3@75%
2@80%
2@80%
WOD: 10 Minute AMRAP:
5 Front Squats 155/105
10 Burpees
100 Meter sprint

Friday 6/12/15
Strength/Skill: Snatch
2 Sets of:
1.1 @ 80-85%

Then,
3 Sets of:
1 @85-90%

WOD : 4 RFT
5 Power snatches 135/95
10 Over the bar burpees

Then,

Run 800

Thursday 6/11/15
Strength/Skill: Clean
2 Sets of:
1.1 @ 80-85%

Then,

3 Sets of:
1 @85-90%

WOD: 8 Minute AMRAP:
3 Front squats 185/125
6 HSPU
24 Double-unders

Wednesday 6/10/15
Strength/Skill: Bench Press
3-3-3-3-3 @80-85%

WOD
Complete 3 sets for Max reps:
30 Seconds of Ring Dips
Rest 30 Seconds
30 Seonds of Sit-ups
Rest 30 Seconds
30 Seconds of Rope climbs
Rest 30 Seconds
30 Seconds of Box jumps 30/24
Rest 30 Seconds

Tuesday 6/9/15
Strength/Skill: 3 Sets, not for time:

Turkish get-up, 3 Reps (each side)
Accumulate a 45 second Hollow hold
Toes-to-bar, 8-12 reps

WOD:12 Minute AMRAP:
400 Meter run
15 KBS 53/35
15 Burpees

Monday 6/8/15
Strength/Skill: Pause back squat
3-3-3-3-3 @ 75%
WOD: “Jackie”, for time
1000 M Row
50 Thrusters 45/35
30 pull ups

Friday 6/4/15
Strength/Skill: Snatch
2 Sets of:
1.1.1 @ 75-80%

Then,

3 Sets of:
1.1 @ 80-85%
*Be sure to rest at least 10 seconds between each rep.
WOD: Complete the following for time:
Run 800 Meters
Then,
40 Double-unders
15 Power snatch 115/75
30 Double-unders
10 Power snatch
20 Double-unders
5 Power snatch

Thursday 6/4/15
Strength/Skill: Back Squat
5×3@80%
Then,
Max reps at 70%

WOD: Complete 2 sets for max reps:
1 Minute row for calories
Rest 1 Minute
1 Minute of weighted sit-ups
Rest 1 Minute
1 Minute of Power clean 185/125
Rest 1 Minute
1 Minute of Muscle-ups (modify w/C2B pull-ups)
Rest 1 Minute

Wednesday 6/3/15
Strength/Skill: Every minute on the minute for 10 min,
Clean and jerk @ 75% last week’s heaviest
WOD: 12 Minute AMRAP:
10 Wall balls 20/14
100 Meter sprint
5 Push press 135/95
100 Meter sprint

Tuesday 6/2/15
Strength/Skill: 3 sets, Not for time:
Tire flip, 3-5 reps
Accumulate a 30 second L-Sit hold
HSPU, 8-10 reps

WOD:5 Rounds for time:
20 KBS 53/35
10 Box Jumps 24/20

Monday 6/1/15
Strength/Skill: Deadlift
8@55%
6@65%
4@75%
2@85%
1@90%
1@95%
1@100+%
1@100+%
WOD:9 Minute AMRAP
5 Front squats 155/105
10 Pull-ups
15 Burpees

Friday 5/29/15
Strength/Skill: 4 sets, not for time
10 front rack lunges
8 alternate KB rows
5 Box jumps
WOD: 10,9,8,7,6,5,4,3,2,1- Back Squats 135/95
1,2,3,4,5,6,7,8,9,10- Burpees

Thursday 5/28/15
Strength/Skill: 8 sets, work towards heaviest clean and jerk
WOD: Complete the following for time:
1,000 Meter row
100 Double-unders
30 Toes-to-bar
20 Power cleans 165/115

Wednesday 5/27/15
Strength/Skill: Deadlift
2@90%
2@90%
2@90%
2@90%
1@95%
1@95%
WOD: Complete 4 sets for max reps:

30 Seconds of Wall balls 20/14
Rest 30 Seconds
30 Seconds of KBS 70/53
Rest 30 Seconds
30 Seconds of burpees
Rest 1 Minute

Tuesday 5/26/155
Open gym or mobility
Work on weaknesses

Monday 5/25/15
Memorial day “murph”
1 mile run
100 pull up
200 push up
300 squat
1 mile

Friday 5/22/15
Strength/Skill: 15 min work on Snatch technique
WOD: 20 min AMRAP (partner wod)
15 weighted sit ups 20/14
12 push-ups
9 burpees

Thursday 5/21/15
Strength/Skill: 3 sets
10 Russian KB swings
8 Supine ring rows
1:00 weighted plank
WOD: 10 Minute AMARP:
5 C2B Pull-ups
10 Push Press 95/65
15 Squats

Wednesday 5/20/15
Strength/Skill: Bench Press
5×5@80%
WOD: 1000 M Row
Then, 3 Rounds:
20 Wall Balls 20/14
40 DU

Tuesday 5/19/15
Strength/Skill: take 20 min to work heaviest clean
WOD: 4 sets for max reps:

30 seconds of Strict pull-ups
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
30 Seconds of Power cleans 185/125

Monday: 5/18/15
Strength/Skill: Deadlift
6@80%
6@80%
5@85%
5@85%
3@90%
3@90%
WOD : 10 min AMRAP
5 shoulder to overhead 155/105
10 box jump overs 24/20
15 kb sumo Deadlift high pull 53/35

Friday: 5/15/15
Strength/Skill: 4 sets
3 rope climbs
10-12 dips
8-10 barbell rows
WOD: For time
1000 M Row
Then,
1:00 couch stretch
1:00 hip flexor stretch
20 lat smash
1:00 Achilles stretch
2:00 T-spine

Thursday: 5/14/15
Strength/Skill: Strict Press
5@70%
4@75%
3@80%
2@90%
1@95%
1@100+%
1@100+%
WOD: 18 min AMRAP
5 Thrusters 115/85
10 T2B
25 DU
* Every 3 min 10 back squats 115/85

Wednesday: 5/13/15
Strength/Skill: Bench Press
3-3-3-3-3 @ 80%
WOD : 4 Minute AMRAP:
10 Wall balls 20/14
5 Box jumps 32/24

Rest 2 Minutes

4 Minute AMRAP:
2 kb swing 53/35
2 push-ups
4 kb swing
4 push-ups
6 KB swing
6 push-ups
and so on…

Score= total reps, total reps

Tuesday: 5/12/15
Strength/Skill: Complete 8 sets of:
Snatch from just above the knee + Snatch
WOD: 12 min AMRAP
20 OTB lateral jumps
5 Power Snatch 135/95
10 Burpees

Monday: 5/11/15
Strength/Skill: Deadlift
10@65%
10@70%
6@75%
4@80%
8@75%
6@80%
WOD: 5 Rounds for time:
5 Hang Power cleans 155/105
10 Pull-ups

5/8/15
Strength/Skill: Complete 3×5 of Overhead Squat
WOD: “Bring Sally Up” then,
For time: 3 Rounds
15 Overhead walking lunges 45/25
20 sit ups
400 M run

5/7/15
Strength/Skill: Bench Press
5@50% of 1-RM
4@65% of 1-RM
3@75% of 1-RM
2@85% of 1-RM
1@90-95% of 1-RM
1@95-100%
1@100+%
1@100+%
WOD: 5 Minute AMRAP
7 Hang Power Cleans 155/105
7 Box jumps
7 Bupees

Rest 2 Minutes
Repeat!

5/6/15
Strength/Skill: 3 Sets not for time:
Pull-ups, Max reps
Dips, 8-10 Reps
Single armed bent over DB or KB rows, 10 reps (each arm)
WOD: 4 rounds for time:
5 Ground to overhead 155/105
20 Wall Balls 20/14

5/5/15
Strength/Skill: Strict Press
5
8×5@70%
WOD: 10 Minute AMRAP:
20 KBS 53/35
10 Toes to Bar
200 Meter run

5/4/15
Strength/Skill: Deadlift
5×5@75%
2×5@80%
WOD:
For time: 21-15-9
Front squats 135/95
Over the bar burpees

5/1/15
Strength/Skill: Bench Press
5×3@ 80%
WOD: ” Annie”
50-40-30-20-10
Doubles unders
Sit ups

4/30/15
Strength/Skill: 3 sets not for time
3-5 tire flips
8-10 Strict Pull Ups or Ring Rows
60 sec hollow hold
WOD: For time
1,000 meter row
then,
30 Ground 2 Overhead 135/95
*compare w/score from 1/28

4/29/15
Strength/Skill: 20 min build heaviest Snatch or Snatch technique
WOD: 12 Minute AMRAP:
3 Overhead squat 115/75
6 Box Jumps 24/20
9 Wall-balls 20/14

4/28/15
Strength/Skill: Strict Press
3@85%
2@90%
2@90%
4@85%
1@95%
WOD: 10 Minute AMRAP
5 Power cleans 155/110
10 Over the bar burpees
20 Double-unders

4/27/15
Strength/Skill: Deadlift
10@50%
10@60%
8@65%
8@65%
8@65%
WOD: 3 Rounds for time
400 Meter run
10 Push press 115/75
20 Squats

4/24/15
Strength/Skill: Bench Press or Mobilize
5×5@75%
WOD: 4 Rounds Max Reps
30 sec rope climbs
30 sec ring dips
30 sec sit ups
30 KB swings 53/35
** rest 30 sec between each movement

4/23/15
Strength/Skill: Every 2 min for 16 min,
2 Snatch + Overhead Squat

WOD: Throwback Thursday
“Cindy”

4/22/15
Strength/Skill: 3 Sets,not for time:
Toes to Bar, 10-15 reps
Dumbbell Walking lunges, 15 Reps
V-ups, 10-15 reps

WOD: 7 Min AMRAP
15 Wall Ball 20/14
30 DU

4/21/15
Strength/Skill: Front Squat
5@70%
4@80%
3@85%
2@95%
1@100%
1@100+%
WOD:5 Minute AMRAP:
3 Power Clean135/95
6 Box Jumps 30/24
9 Over the bar burpees

Rest 2 minutes

5 Minute AMRAP:
200 M Row
15 Burpees

4/20/15
Strength/Skill: Strict Press
5@75%
5@75%
4@80%
4@80%
3@90%
10@70%
WOD : 5 RFT
5 Thrusters
10 C2B
20 Sit-Ups

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