WOD'S

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

Wednesday, August 9th

August 8, 2017
STRENGTH Lift 1 3 Position Power Clean + Jerk (Floor + Hang Below Knee + Hang Above Knee) Work Up to your max, then: 2 Sets @80% of Max  Lift 2 Split Jerk 6x2 6 sets, 2 reps (2 Sec Pause in catch)    ACCESSORY 15 MIN CLOCK 100 Cal Row 75 Push Press 75/55lbs  50 Front Squats 75/55lbs  50/35 Cal Assault Bike Amrap Burpees in remaining time   FIT 7 MIN AMRAP  2,4,6,8 etc T

Tuesday, August 8th

August 7, 2017
STRENGTH Power Snatch + Rack Jerk + Snatch + OHS 4 Sets, use 70% of 1RM Snatch    WOD 15 MIN AMRAP 2 Full Snatch 205/135lbs  10 Chest to Bar Pullups 200m Run   ACCESSORY 5 Sets 3 Strict Muscle Ups 75ft HS Walk 10 DB Snatch alternating *Scale Dips + pullups OR transitions for MU, Wall Walks for HS Walk   FIT 2 Rounds 3 MIN AMRAP 15/12 Cal Row Max Burpees over Rower

Friday, August 4th

August 3, 2017
STRENGTH 2RM Back Squat   WOD 12 MIN CLOCK  Every 2 Mins Compete: 12 Toes to Bar 12 Handstand Pushups *keep sets unbroken & under 1:15    ACCESSORY 5x3 Power Clean   FIT Tabata x5 Plank Supermans 10 MIN AMRAP 10 Wallballs 10 Pullups 10 Burpee Box Jump Overs

Thursday, August 3rd

August 2, 2017
WOD 30-25-20-15-10 Reps: Row Cals 10-8-6-4-2 Reps: Burpee Muscle Ups 10-8-6-4-2 Reps: Deadlifts 315/205lbs  *Scale for Burpee Muscle Ups=Burpee Pullups   ACCESSORY 1000m Run Rest 2 Mins x3    FIT 14 MIN CLOCK Every 2 Mins Complete: 200m Run 20 Double Unders *keep work under 1:30   

Wednesday, August 2nd

August 1, 2017
STRENGTH Lift 1  3x5 Snatch Balance @50% of 1RM Snatch  Lift 2  5x5 Power Snatch, ascending weight Lift 3 3x5 Sots Press @30-40% of 1RM Snatch    ACCESSORY EMOM 12 MINS Odd: 20/15 Cal Assault Bike Even: 3 Rope Climbs   FIT 5 Rounds  3 MIN AMRAP 3 DB Power Cleans 6 Pushups 9 Squats Rest 1:30

Tuesday, August 1st

July 31, 2017
WOD 5 Rounds 400m Run 7 Push Press 135/95lbs  14 Back Squats 135/95lbs    ACCESSORY Max rep OHS Men: 1.5x Bodyweight Women: Bodyweight   FIT 15 MIN INTERVALS (30 ON, 30 OFF) 1) Row for Cals 2) Burpees Over Rower 3) Situps

Monday, July 31st

July 30, 2017
STRENGTH 1 Power Clean + 4 Push Press work up to your max, then 2 sets @90%    WOD 4 Rounds  3 MIN AMRAP 30 Double Unders 5 Hang Full Cleans 155/105lbs  Rest 1:30    ACCESSORY 5 Sets 2 Strict Muscle Ups 50ft HS Walk 10 DB Full Snatch alternating *Scale transitions or 3 Strict Dips + 3 Strict Pullups for MU, Wall Walks for HS Walk

Friday, July 28th

July 27, 2017
STRENGTH Back Squat 7x2   WOD 10 MIN CLOCK 1 Mile Run AMRAP Rope Climbs in remaining time   ACCESSORY Power Clean 5x3   FIT 16 MIN AMRAP 5 Paralette Facing Burpees 5 DB Power Cleans 5 DB Push Press *Burpees increase by 5 reps each round 

Thursday, July 27th

July 26, 2017
SKILL 5 Ring Rows w/5 sec descent 10 Banded Tricep Extensions 4 sets   WOD 10 Strict HSPU 20 Chest to Bar Pullups 30 Squats 40 Kettlebell Swings 24/16kg  30 Squats 20 Chest to Bar Pullups 10 Strict HSPU   ACCESSORY 800m Run Rest 2 mins x3   FIT 20 MIN CLOCK (40 ON, 20 OFF)  1) Assault Bike 2) Double Unders 3) Squats 4) Burpees  

Wednesday, July 26th

July 25, 2017
STRENGTH Lift 1  Power Clean + Full Clean + 2 Jerks work up to your max for the complex  Lift 2  5 MIN AMRAP  Max Rep Cluster @50% of 1RM for Complex above    ACCESSORY 20 MIN CLOCK Every 5 Mins complete: 100ft Prowler Push 7 D-ball over shoulder 150/100lb 15/12 Cal Assault Bike   FIT 8 MIN AMRAP 200m Run 10 Wallballs Rest 2 Mins  8 MIN AMRAP 200m Run 10 Toes to Bar

Tuesday, July 25th

July 24, 2017
WOD 21 MIN EMOM Min 1: 15/12 Cal Row Min 2: 8 Burpee Box Jumps 24/20'  Min 3: 50 Double Unders *keep work under 45 secs, scale reps accordingly   ACCESSORY OHS 3x10, same weight each set

Monday, July 24th

July 23, 2017
STRENGTH Power Snatch 3x5   WOD 4 Rounds  5 Hang Power Snatch 135/95lbs  10 Toes to Bar 20 Wallballs   ACCESSORY 5 Sets  1 Strict Muscle Up 25ft Handstand Walk 10 DB Full Snatch alternating *scale seated MU transition OR 3 Strict Pullups + 3 Strict Dips 

Friday, July 21st

July 20, 2017
STRENGTH Back Squat 7x2   WOD 3 Rounds  25/20 Cal Row 15 Bar Facing Burpees 10 Front Squats 165/110lbs    ACCESSORY Power Clean 5x3   FIT Core Tabata Alternating (20 ON, 10 OFF x5) Mountain Climbers Supermans   12 MIN AMRAP  15 Wallballs 10 Pullups

Thursday, July 20th

July 19, 2017
WOD "White" 5 Rounds  3 Rope Climbs 10 Toes to Bar 20 OH Walking Lunge w/plate 45/25lb  400m Run   ACCESSORY 4 Intervals 600m Run Rest 2 Mins   FIT 16 MIN EMOM  Odd- 30 Sec Row Even-30 Sec Box Jumps

Wednesday, July 19th

July 18, 2017
STRENGTH Lift #1  8 MIN EMOM 3 Hang Full Snatch @65% of 1RM Snatch   Lift #2 8 Sets  Snatch Pull + Power Snatch *increasing weight each set    ACCESSORY 14 MIN CLOCK Every 2 Mins complete: Men: 12 Cal Assault Bike + 12 Burpees Women: 10 Cal Assault Bike + 10 Burpees *keep work under 1:15   FIT 6 MIN AMRAP  200m Run 15 Squats Rest 2 Mins  6 MIN AMRAP  20 Doub

Tuesday, July 18th

July 17, 2017
WOD 30 MIN CLOCK  Task 1)30 Muscle ups Task 2)300ft Handstand Walk Task 3)Accumulate 2 Min L-Sit *no more than 10 mins at each task, scale for Muscle ups =30 strict dips + 30 Strict Pullups. Scale for HS Walk = 20 Wall Walks, L-sit can be done as L-hang   ACCESSORY Overhead Squat 10-8-6-4-2, ascending weight 800m D-ball Carry 100/50lb (in front of body)  

Monday, July 17th


STRENGTH Clean Complex  2 Hang Power Clean + 2 Hang Full Clean work up to your max for the complex    WOD 14 MIN AMRAP  4 Power Clean and Jerks 205/135lbs  2,4,6,8..etc Box Jump Overs 24/20'    ACCESSORY 5 Sets 12 Strict HSPU 14 Ring Rows 20 OH Walking Lunge (single arm, 10 per side w/KB)  

Friday, July 14th

July 13, 2017
STRENGTH Back Squat 7x2   WOD For Time 12-9-6-3 Reps: Deadlift 275/185lbs  1-2-3 Reps: Rope Climbs   ACCESSORY Power Clean 5x3

Thursday, July 13th

July 12, 2017
SKILL 3 Sets 5 DB Hammer Curl+Press to Windmill per arm 10 DB Arnold Press per arm (in lunge)   WOD 18 MIN AMRAP 100 Double Unders 36 Wallballs 9 Bar Muscle Ups *scale for Bar MU= Pullups or C2B x2    ACCESSORY 5 Sets 400m Run Rest 2 Mins

Wednesday, July 12th

July 11, 2017
STRENGTH Lift #1 5 Sets 1 Full Clean + 4 Front Squats *adding weight each set   Lift #2 Strict Press 4x8 4 sets, 8 reps all same weight *5 sec descent on each rep   ACCESSORY EMOM 10 MINS  10/8 Cal Assault Bike  

Tuesday, July 11th

July 10, 2017
WOD 2 Rounds  35 Burpee Box Jumps 24/20'  15 Toes to Bar 35 OH Walking Lunge w/plate 45/25lb  15 Toes to Bar   ACCESSORY OHS 20-20-20 *use 50% of 1RM OHS, 2 Mins Rest btw sets

Monday, July 10th

July 9, 2017
STRENGTH Snatch Complex  3 Hang Full Snatch + 2 Snatch Push Press + 1 Snatch Balance work up to your max    WOD 15 MIN CLOCK Every 3 Mins Complete: 200m Run 12 DB Snatch alternating 50/35lb *keep work under 1:45   ACCESSORY 5 Sets 10 Strict HSPU 12 Ring Rows 20 Steps OH Walking Lunge (single arm KB, 10 per arm)

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