WOD'S

Thursday, September 21st

September 20, 2017
WOD For Time 300 Double Unders 150 Squats 75 Burpees   ACCESSORY 4 Rounds  20/16 Cal Row 200m Run Rest 1 Min    FIT 15 MIN INTERVALS (30 ON, 30 OFF) 1) Shuttle Sprint 2) Sit ups 3) Box Jump Overs

Wednesday, September 20th

September 19, 2017
STRENGTH Lift 1 15 MIN CLOCK Every 30 Seconds Complete: 1 Power Clean + Jerk @70% of 1RM C+J Lift 2  6 Sets 1 Full Clean + 2 Split Jerks, ascending weight   ACCESSORY 20 MIN EMOM  Odd- Row for Cal/Assault Bike for Cals Even- Rest *alternate each round between rower and bike, each round is a sprint so you get rest after each minute.    FIT 16 MIN EMOM  Odd- 15/12 Cal Row Even- 12

Tuesday, September 19th

September 18, 2017
SKILL 3 Sets 10 Seated Barbell Press 10 Banded Tricep Extensions   WOD 14 MIN AMRAP 2 Rope Climbs 12 Handstand Pushups 12 KB Swings 32/24kg    ACCESSORY Front Squat 10-8-6-4-2, increasing weight   FIT 6 MIN AMRAP  2,4,6,8 etc Reps: Burpees Pullups Rest 2 Mins  6 MIN AMRAP 2,4,6,8 etc Reps: Burpees DB Power Cleans

Monday, September 18th

September 17, 2017
STRENGTH 1RM Snatch WOD 12 MIN EMOM 1 Full Snatch + 10 Wallballs *use 75-80% of 1RM Snatch    ACCESSORY 5 Sets 6 Parallette Kipping HSPU 12 Chest to Bar Pullups 60 Sec Hollow Hold (for this skill cycle we will be adding 1 rep to HSPU and 2 reps to Chest to bars each week. Pick a lower number for both to start so you can complete each set unbroken for the first week and then add from there. 60 sec Hollow H

Friday, September 15th

September 14, 2017
STRENGTH 4 Sets 2 Front Squats + 4 Back Squats @70% of 1RM    WOD 63-45-27 Reps: Double Unders 42-30-18 Reps: Row for Cals   ACCESSORY 4 Sets 2 Press + 3 Push Press + 8 Push Jerk use 50% of 1RM Jerk   FIT 4 Rounds  3 MIN AMRAP  3 DB Power Cleans 6 Burpees 9 Box Jumps Rest 1:30

Thursday, September 14th

September 13, 2017
WOD 20 MIN AMRAP  6 Thrusters 135/95lbs  8 Bar Facing Burpees 10 Chest to Bar Pullups   ACCESSORY Deadlift 20-10-10-10 *all sets same weight, 2 mins rest btw   FIT 7 MIN AMRAP  200m Run 25 Double Unders 20 Walking Lunges Rest 2 Mins  7 MIN AMRAP  20 Squats 15 KB Swings 10 Pushups

Wednesday, September 13th

September 12, 2017
STRENGTH Lift 1 15 MIN CLOCK Every 30 Seconds Complete: 1 Power Snatch @70% of 1RM Snatch  Lift 2 6x2 Snatch Pull 6 sets, 2 reps @90% of 1RM Snatch    ACCESSORY 21-18-15-12-9-6-3 Assault Bike Cals 7-6-5-4-3-2-1 Reps: D-Ball Cleans 150/100lb   FIT 5 Rounds (20 ON, 10 OFF) Hollow Rocks Mountain Climbers 12 MIN AMRAP  2,4,6,8 etc Toes to Bar DB Snatch alternating

Tuesday, September 12th

September 11, 2017
WOD 18 MIN CLOCK Every 2 Minutes Complete: 50ft Handstand Walk + 5 Muscle Ups *Scale for HS Walk= HS Hold 30 sec or 20 Shoulder Taps. Scale for 5 MU= 5-10 Dips. Keep work 1 min or less.    ACCESSORY 5 Sets 8 Strict Toes to Bar 16 Pushups 30 Sec Double KB Hold Overhead 20 Medball Cleans   FIT 15 MIN INTERVALS (30 ON, 30 OFF) 1) Row for Cals 2) Burpees Over Rower 3) Wallballs

Monday, September 11th

September 10, 2017
STRENGTH 5 RM Thruster then 2 sets of 5 reps @85% of 5RM   WOD 3 Rounds  5 Pullups + 10 Pushups + 15 Squats ( 2 Rounds) 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks 155/105lbs (1 Round)   ACCESSORY 5 Rounds  100ft Prowler (men 4 plates/women 2 plates) 400m Run

Friday, September 8th

September 7, 2017
STRENGTH 4 Sets  3 Front Squats + 6 Back Squats @65% of 1RM   WOD For Time 800m Run 40 Goblet Lunges 24/16kg  40 Handstand Pushups   ACCESSORY 4 Sets 2 Press + 3 Push Press + 7 Push Jerks @50% of 1RM Jerk   FIT 14 MIN EMOM Odd- 12 Burpees Even- 12 DB Snatch alternating

Thursday, September 7th

September 6, 2017
SKILL 4 sets 5 Ring Rows (3 sec hold at top, 3 sec descent) 5 Windmills per arm w/DB   WOD 5 Rounds  20/16 Cal Row 12 Overhead Squats 115/75lbs  5 Bar Muscle Ups *scale for 5 bar mu's= 10 pullups    ACCESSORY Deadlift 20-10-10-10 (all sets same weight, 2 mins rest btw)   FIT 10 MIN AMRAP 200m Run 10 Toes to Bar 5 D-ball Cleans Midline Finisher  4 Rounds  10 Situ

Wednesday, September 6th

September 5, 2017
STRENGTH Lift 1 Clean and Jerk Waves  3 Reps @60%, 2 Reps @70%, 1 Rep @75% 3 Reps @70%, 2 Reps@75%, 1 Rep @80% 3 Reps @75%, 2 Reps @80%, 1 Rep @85% *Rest as needed between sets Lift 2 Clean Pull 10x1 10 sets, 1 rep @ 100% of 1RM Clean and Jerk    ACCESSORY 18 MIN CLOCK Every 3 Minutes Complete: 15/12 Cal Assault Bike 15 SDHP w/KB 32/24kg 1 Legless Rope Climb   FIT 4 Rounds 

Tuesday, September 5th

September 4, 2017
WOD 3 Rounds  5 MIN AMRAP  1 Rope Climb 10 Hang KB Snatch (5 per arm) 24/16kg  1 Rope Climb 10 Box Jump Overs 24/20'  Rest 2 mins    ACCESSORY 5 Sets, for quality  7 Strict Toes to Bar 14 Pushups 30 Sec Double KB Overhead Hold 20 Medball Cleans   FIT 7 MIN AMRAP  5 DB Power Cleans 10 Burpees Over Parallet Rest 2 Mins  7 MIN AMRAP  25 Double Unders 15 Squats

Friday, September 1st

August 31, 2017
STRENGTH 4 Sets  4 Front Squats + 8 Back Squats @60% of 1RM   WOD 10 MIN CLOCK Every 2 Mins Complete: 15 DB Power Cleans + 15 DB Push Press   ACCESSORY 4 Sets 2 Press + 3 Push Press+ 6 Push Jerk @50% of 1RM Jerk   FIT 5 Rounds 2 MIN AMRAP 10/8 Cal Row 6 Burpees Over Rower Rest 1 Min 

Thursday, August 31st

August 30, 2017
WOD 18 MIN AMRAP  7 Deadlifts 275/185lbs  7 Bar Facing Burpees 7 Chest to Bar Pullups   ACCESSORY 800m Run Rest 2 mins 400m Run (x2) Rest 1 min 200m Run (x4) Rest 30 sec   FIT 5 MIN AMRAP 30 Double Unders 7 KB Swings Rest 2 Mins  5 MIN AMRAP  30 Double Unders 7 Goblet Squats Midline Finisher 25 Situps 50 Mountain Climbers 25 Situps

Wednesday, August 30th

August 29, 2017
STRENGTH Lift 1 Full Snatch Waves  3 Reps @60%, 2 Reps @70%, 1 Rep @75% 3 Reps @70%, 2 Reps@75%, 1 Rep @80% 3 Reps @75%, 2 Reps @80%, 1 Rep @85% *Rest as needed between sets Lift 2 4x8 High Hang Snatch Pulls 4 sets, 8 reps all same weight (light)    ACCESSORY 21-15-9 Reps: Assault Bike Cals Row for Cals   FIT 14 MIN AMRAP  200m Run 10 Pushups 10 Toes to Bar   &nbs

Tuesday, August 29th

August 28, 2017
WOD 100 Double Unders 80 Wallballs 60 Situps 40 KB Sumo Deadlift High Pulls 20 Devil Press 35/25lb   ACCESSORY Deadlift 20-10-10-10   FIT 16 MIN EMOM Min 1: 12 Burpees Min 2: 12 Ring Rows Min 3: 12 DB Snatch Min 4: 12 Box Jumps

Monday, August 28th

August 27, 2017
WOD For Time (17 Min Cap) 2000m Row 50 Pistols Alternating 30 Hang Power Cleans 225/155lbs    ACCESSORY 5 Sets 6 Strict Toes to Bar 12 Pushups 30 Sec Double KB hold overhead 20 Medball Cleans

Friday, August 25th

August 24, 2017
STRENGTH 4 Sets  5 Front Squat + 10 Back Squat @55% of 1RM Back Squat   WOD For Time: 400m Run 50 Wallballs 50 KB Swings 24/16kg  400m Run   ACCESSORY 4 Sets  2 Press + 3 Push Press + 5 Push Jerks use 50% of 1RM Jerk   FIT 3 Rounds  90 Sec Max Cal Row Rest 30 Sec 90 Sec Max Rep Parallet Facing Burpees Rest 30 Sec 90 Sec Max Rep Situps Rest 1 Min

Thursday, August 24th

August 23, 2017
SKILL 4 Sets 10 Band Pull aparts 10 Seated Double KB Press   WOD 15 MIN CLOCK Every 3 Mins Complete: 12/10 Cal Row 8 Box Jumps 4 Wall Walks   ACCESSORY 2 Rounds 600m Run Rest 2 Mins  400m Run Rest 1 Min 200m Run Rest 3 Mins    FIT 16 MIN INTERVALS (30 ON, 30 OFF)  1) Double Unders 2) Wallballs 3) DB Snatch alternating 4) Assault Bike

Wednesday, August 23rd

August 22, 2017
STRENGTH Lift 1  10 MIN EMOM 3 Power Clean + Jerks *reps are touch and go, use 70% of 1RM C+J Lift 2  5x5 Press in Split 5 sets, 5 reps all same weight (press in your split jerk stance)    ACCESSORY 20 Cal Assault Bike 20 KB Swings 20 Burpees 20 KB Swings 20 Cal Assault Bike   FIT 7 MIN AMRAP  200m Run 7 Pullups Rest 2 Mins  7 MIN AMRAP  50ft D-ball Carry 5 D-bal

Tuesday, August 22nd

August 21, 2017
WOD 20 MIN AMRAP  10 Toes to Bar 15 Pushups 20 Walking Lunges 25 Double Unders   ACCESSORY Deadlift 20-10-10-10   FIT 5 MIN INTERVALS (20 ON, 10 OFF)  Hollow Rocks Supermans 12 MIN AMRAP  25 Squats 250m Row 10 DB Hang Power Cleans

Monday, August 21st

August 20, 2017
STRENGTH 1 Power Snatch + 2 Full Snatch Work up to your max, then 2 sets @80%   WOD 4 Rounds  3 MIN AMRAP  2 Rope Climbs 12 Bar Hop Burpees AMRAP Power Snatch 115/75lbs Rest 1:30    ACCESSORY 5 Sets 5 Strict Toes to Bar 10 Pushups 30sec Double KB Overhead Hold 20 Medball Cleans

Friday, August 18th

August 17, 2017
STRENGTH 6 Front Squats + 12 Back Squats 4 Sets (use 50% of 1RM Squat)    WOD 8 MIN AMRAP  2-4-6-8 etc Handstand Pushups *35 Double Unders btw each set   ACCESSORY 4 Sets 2 Press + 3 Push Press + 4 Push Jerk *use 50% of 1RM Jerk    FIT 4 Rounds  3 MIN AMRAP 3 D-ball over Shoulder 5 Box Jump Overs 7 Pushups Rest 1:30

Thursday, August 17th

August 16, 2017
WOD 20 MIN EMOM  2 Muscle Ups + 3 Thrusters 135/95lbs + 4 Box Jumps 24/20' *Keep work under 40 seconds. Scale for 2 MU's= 2 Burpee Pullups    ACCESSORY 200m Run Rest 1 Min x10   FIT 14 MIN AMRAP  200m Run 12 Goblet Squats 8 Burpees Midline Finisher 25 Situps 50 Mountain Climbers 25 Situps

Wednesday, August 16th

August 15, 2017
STRENGTH Lift 1 3 Position Snatch, work up to your max (floor+hang below knee+hang above knee)  then 2 sets @80% of 1RM Lift 2  4x5 Snatch Grip Deadlift 4 sets, 5 reps @80% of 1RM Snatch    ACCESSORY 100/80 Cal Assault Bike Time Trial   FIT 20 MIN INTERVALS (30 ON, 30 OFF) 1) Assault Bike 2) Toes to Bar 3) Wall Walks 4) Wallballs

Tuesday, August 15th

August 14, 2017
SKILL 10 Arnold Press per arm (in lunge) 5 Windmills per arm 4 sets   WOD 800m Run 30 DB Snatch alternating 50/35lb 3 Rope Climbs 400m Run 20 DB Snatch alternating 50/35lb 2 Rope Climbs 200m Run 10 DB Snatch alternating 50/35lb  1 Rope Climbs   ACCESSORY Deadlift 20-10-10-10   FIT 16 MIN EMOM  Odd: 15/12 Cal Row Even: 15 KB Swings

Monday, August 14th

August 13, 2017
WOD For Time: 100 Burpee Box Jumps 24/20' *Every minute on the minute perform 1 Full Clean 225/155lbs   ACCESSORY 5 Sets  4 Strict Muscle Ups 100ft HS Walk 10 DB Full Snatch alternating

Friday, August 11th

August 10, 2017
STRENGTH 4x10 Rack Lunge Step Backs use 50% of 1RM Back Squat    WOD "Optimus Prime" 7 MIN AMRAP  Wallballs *EMOM perform 5 Deadlifts 225/155lbs   ACCESSORY Power Clean 1RM   FIT 6 MIN AMRAP  10 Pushups 12/10 Cal Row Rest 2 Mins  6 MIN AMRAP  9 DB Thrusters 35 Double Unders

Thursday, August 10th

August 9, 2017
WOD 3 Rounds  40/30 Cal Row 30 Toes to Bar 20 Burpees   ACCESSORY 1 Mie Run Rest 2 Mins x2   FIT 16 MIN INTERVALS (20 ON, 10 OFF) 1) Shuttle Run 2) KB Swings 3) Assault Bike 4) Squats

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