WOD'S

Friday, July 7th

July 6, 2017
STRENGTH Back Squat 7x2   WOD 10 MIN AMRAP  12 Pullups 12 DB Shoulder to Overhead 35/25lb    ACCESSORY Power Clean 5x3 @75% of 1RM  

Thursday, July 6th

July 5, 2017
SKILL 3 Sets  10 Seated Barbell Press 50ft Duck Walk w/plate overhead   WOD 10-20-30-20-10 Row for Cals 1-2-3-2-1 Rope Climbs   ACCESSORY 3 Sets  10 Double KB Front Squats 50 Front Rack Carry 30 Sec Front Rack Hold

Wednesday, July 5th

July 4, 2017
STRENGTH Lift #1  Full Snatch 3x6 3 sets, 6 reps @65% of 1RM   Lift #2 Snatch Grip Deadlift 5x3 5 sets, 3 reps @105% of 1RM Snatch    ACCESSORY For Time: 300/200 Cal Assault Bike

Tuesday, July 4th

July 3, 2017
WOD 3 Rounds  50 Double Unders 25 Wallballs 15 Handstand Pushups 5 Full Cleans 205/135lbs   ACCESSORY 5 Sets 8 Strict HSPU 10 Ring Rows 20 KB OH Walking Lunge Steps (10 per arm)

Friday, June 30th

June 29, 2017
STRENGTH Back Squat 7x2 7 sets, 2 reps @80-85% of 1RM   WOD 12 MIN EMOM Odd- 50 Double Unders Even- 20 Wallballs   ACCESSORY 20 Mins Pegboard Practice *work on pullups on the pegs before trying climbing   

Thursday, June 29th

June 28, 2017
SKILL 3 Sets 10 Band Pull aparts 10 Banded Good Mornings 10 Banded Side shuffle steps per side   WOD 10-8-6-4-2 Reps: Muscle Ups 40-30-20-10 Reps: Pistols *Scale for MU=Ring Dips + Pullups    ACCESSORY Deadlift 5x5, all sets same weight

Wednesday, June 28th

June 27, 2017
STRENGTH Lift #1 6 Sets 2 Front Squats + 1 Jerk use a rack, use 80-85% of 1RM C + J    Lift #2  Push Press 4x5 4 sets, 5 reps ascending weight   ACCESSORY 10 Min Row for Cals (can be recovery OR hard)

Tuesday, June 27th

June 26, 2017
WOD 20 MIN AMRAP  1 Deadlift 405/275lbs  10 Toes to Bar 15 Bar Facing Burpees   ACCESSORY Front Squat 2-4-6-8-8-6-4-2

Monday, June 26th

June 25, 2017
STRENGTH Full Snatch 3x3 use 80% of 1RM   WOD 3 Rounds 600m Run 12 Overhead Squats 95/65lbs  2 Rope Climbs   ACCESSORY 5 Sets 6 Strict HSPU (deficit is possible) 8 Ring Rows 20 Steps OH Walking Lunge w/KB (10 per arm)

Friday, June 23rd

June 22, 2017
STRENGTH Back Squat De-load 4x5 @50% of 1RM   WOD 15 MIN CLOCK Every 3 Minutes Complete: 18/14 Cal Row 12 Hang KB Snatch 24/16kg  15 V-ups or GHD Situps   ACCESSORY 4 Sets 400m Run Rest 2 Mins 

Thursday, June 22nd

June 21, 2017
SKILL 4 Sets 10 Single Leg KB Romanian Deadlift (5 per leg) 10 Bottom up KB Press (5 per arm)   WOD 20 MIN TIME CAP 10,9,8....1 Reps: Deadlift 185/125lbs  1,2,3.....10 Reps: Handsand Pushups *200m Run between each set    ACCESSORY 6 Sets 5 seated High Box Jumps 10 Band Pull aparts

Wednesday, June 21st

June 20, 2017
STRENGTH Lift 1 15 MIN CLOCK  Every 90 seconds complete: 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats use 65-70% of 1RM Snatch  Lift 2 Sots Press 6x3 6 sets, 3 reps ascending weight   ACCESSORY 16 MIN EMOM  Odd- 10/8 Cal Row + Max reps situps Even- Rest

Tuesday, June 20th

June 19, 2017
MIDLINE 3 Sets 10-20 GHD Situps 10-20 Back Extensions   WOD 15 MIN AMRAP  5 Chest To Bar Pullups 10 Burpees 15 Squats   ACCESSORY Front Squat 2-4-6-8-8-6-4-2 reps, all sets same weight

Monday, June 19th

June 18, 2017
STRENGTH Clean Complex 3 Power Cleans + 2 Front Squats + 1 Jerk work up to your max for the complex    WOD 3 Rounds  3 MIN AMRAP  3 Power Clean and Jerks 155/105lbs  1 Rope Climb 25 Double Unders Rest 2 Mins    ACCESSORY 5 Sets 12 Strict Pullups 14 Ring Dips 30 Sec HS Hold 1 Legless Rope Climb rest as needed btw sets

Friday, June 16th

June 15, 2017
STRENGTH 10 Rep Max Back Squat   WOD 4 Rounds  60 Double Unders 30 Cal Row 30 Situps   ACCESSORY Accumulate: 2 Mins In L-Sit on Parallets 1000ft OH Double KB Carry

Thursday, June 15th

June 14, 2017
SKILL 10 sec Chest to Bar hold 10 Windmills (5 per arm) 5 Handstand Kick ups 4 Sets   WOD 14 MIN EMOM  Odd- 50ft OH Single Arm DB Walking Lunge Even- 5 Pullups + 10 Handstand Pushups *25ft turnaround and switch arms. Scale reps so sets are unbroken   ACCESSORY Deadlift 5x5

Wednesday, June 14th

June 13, 2017
STRENGTH Lift 1 1 Rep Max Clean and Jerk Lift 2 8 MIN CLOCK Max Rep Clean and Jerk @80% of 1RM   ACCESSORY 15 MIN AMRAP 100ft Prowler 5 Muscle Ups *scale for MU=10 Ring Dips

Tuesday, June 13th

June 12, 2017
WOD For Time: 30 Burpee Box Jump Overs 24/20'  800m Run 15 Burpee Box Jump Overs 24/20'  400m Run   ACCESSORY Front Squat 2-4-6-8-8-6-4-2 Reps, all sets same weight

Monday, June 12th

June 11, 2017
WOD 20 MIN AMRAP  8 Power Snatch 115/75lbs  12 Toes to Bar 16 Wallballs   ACCESSORY 5 Sets 10 Strict Pullups 12 Ring Dips 30 Sec HS Hold 1 Legless Rope Climb rest as needed btw sets

Friday, June 9th

June 8, 2017
STRENGTH Back Squat 3x10   WOD 12 MIN AMRAP  200m Run 40ft Handstand Walk 1 Legless Rope Climb *scale for HS walk = 2-3 Wall Walks   ACCESSORY 3 Sets 1000m Row Rest 3 Mins 

Thursday, June 8th

June 7, 2017
SKILL 4 Sets 10 Arnold Press 10 Band Pull Aparts   WOD 3 Rounds  30 Wallballs 30 Box Jumps 24/20' 30 Push Press 75/55lbs   ACCESSORY Deadift 5x5

Wednesday, June 7th

June 6, 2017
STRENGTH Lift 1 1RM Snatch Lift 2 "Randy" 75 power Snatch 75/55lbs    ACCESSORY 20 MIN EMOM Odd: 20 Double Unders + 10 Pushups Even: 6 Pullups + 6 Toes to Bar

Tuesday, June 6th

June 5, 2017
SKILL Bar Muscle Up   WOD For time: 100 Cal Row 50 Burpees over rower 20 Bar Muscle Ups *Scale for bar muscle ups=35 Pullups    ACCESSORY Front Squat 2-4-6-8-8-6-4-2 Reps, all same weight

Monday, June 5th

June 4, 2017
WOD "Heavy D.T" 5 Rounds  12 Deadlifts 9 Hang Power Cleans 6 Jerks Weight Options: 205/135lbs, 185/125lbs, 165/115lbs, 155/105lbs, 135/95lbs. 115/85lbs, 95/65lbs, 75/55lbs    ACCESSORY 5 Sets  8 Strict Pullups 10 Ring Dips 30 sec HS Hold 1 Legless Rope Climb rest as needed between sets

Friday, June 2nd

June 1, 2017
STRENGTH Back Squat 3x10   WOD 800m Run 21 Back Squats 135/95lbs  400m Run 15 Back Squats 135/95lbs  200m Run 9 Back Squats 135/95lbs    ACCESSORY 3 Sets 750m Row Rest 3 Mins 

Thursday, June 1st

May 31, 2017
SKILL 4 Sets 10 KB Z Press 10 Banded Tricep Ext. 5 HSPU Negatives (5 sec descent)   WOD 6 MIN AMRAP  8 HSPU 2 Rope Climbs Rest 3 Mins  6 MIN AMRAP  8 Toes to Bar 16 Wallballs   ACCESSORY 10 MIN EMOM  6 HSPU

Wednesday, May 31st

May 30, 2017
STRENGTH Lift 1  EMOM 12 MINS Odd- 5 Full Cleans Even- 5 Jerks use 65-70% of 1RM Clean + Jerk  Midline 15 GHD Situps 15 Back Extensions   ACCESSORY 16 MIN CLOCK Every 4 Mins Complete: 400m Run 15 KBS 24/16kg

Tuesday, May 30th

May 29, 2017
WOD 15 MIN EMOM Min 1: 15 Chest to Bar Pullups Min 2: 50 Double Unders Min 3: 15 Burpees *scale reps accordingly, keep work under 40 secs    ACCESSORY Front Squat 2-4-6-8-8-6-4-2 * All sets same weight (use 65% of 1RM, we will be adding weight each week)  Strict Press 4x6 *All sets same weight 

Monday, May 29th

May 28, 2017
STRENGTH Snatch Complex 1 Full Snatch + 1 Snatch Balance + 1 OHS   WOD 15 Full Snatch 135/95lbs  50 Cal Row 15 Full Snatch 155/105lbs  50 box Jumps 24/20'  15 Full Snatch 185/125lbs    ACCESSORY *New skill cycle, we will be doing this every week and adding reps each week to the pullups and dips  5 Sets 6 Strict Pullups 8 Strict Ring Dips 30 Sec HS Hold 1 Legless Rope Climb *rest

Friday, May 26th

May 25, 2017
STRENGTH Back Squat 3x10   WOD 150 Double Unders then 3 Rounds of: 20 Hang Power Cleans 75/55lbs  20 Push Press 75/55lbs  then finish with: 75 Double Unders   ACCESSORY 500m Row rest 3 Mins x3

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