WOD'S

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)

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

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