WOD'S

Thursday, May 25th

May 24, 2017
SKILL Muscle Up/Dip work   WOD 20 MIN AMRAP  15/12 Cal Row 5 Muscle Ups 30 Air Squats *Scale for 5 Muscle ups= 10 Dips    ACCESSORY Deadlift 5-4-3-2-1 Bench Press 5-4-3-2-1

Wednesday, May 24th

May 23, 2017
STRENGTH Lift 1  EMOM 10 MINS 3 Position Full Snatch (floor + below knee + above knee) use 65-70% of 1RM  Lift 2 Sots Press 5x5 5 sets, 5 reps all same weight   ACCESSORY 15 MIN Clock  Every 3 Minutes complete: 200m run 8 Handstand Pushups (make them challenging ex: strict, deficit, weight vest)

Tuesday, May 23rd

May 22, 2017
STRENGTH 5 MIN EMOM 3 Clusters @65-70% of 1RM Clean + Jerk   WOD 6-9-12-9-6 Reps: Burpee Box Jump Over 24/20' DB Hang Full Clean 35/25lb    ACCESSORY Push Press 10-8-6-4-2  

Friday, May 19th

May 18, 2017
STRENGTH Back Squat 3x10 @70% of 1RM   WOD 6-6-6-6-6 Reps: Deadlift 275/185lbs  12-18-24-18-12 Reps: Wallballs   ACCESSORY 1 Mile Recovery jog

Thursday, May 18th

May 17, 2017
SKILL EMOM 5 MINS 1 Strict MU + 4 MU *scale dips for MU   WOD 15 MIN CLOCK Every 3 Mins Complete: 20/16 Cal Row 60 Double Unders   ACCESSORY Bench Press 5-4-3-2-1  

Wednesday, May 17th

May 16, 2017
STRENGTH Lift 1 EMOM 10 MINS 3 Position Full Clean Floor + Hang Below Knee + Hang Above Knee use 70-75% of 1RM Clean Lift 2 Jerk 5-4-3-2-1 (ascending weight) Midline  3 Sets  15 GHD Situps 15 Back Extensions   ACCESSORY 5 Rounds  100ft Prowler 20 Kettlebell Swings

Tuesday, May 16th

May 15, 2017
WOD 5 Rounds  8 Chest to Bar Pullups 8 Burpees Then right into... 4 Rounds  8 Box Jumps 32/24' 8 Handstand Pushups Then right into... 3 Rounds  1 Rope Climb (legless if possible) 12 OH Walking Lunge w/45/25lb plate    ACCESSORY Deadlift 5-4-3-2-1    

Monday, May 15th

May 14, 2017
STRENGTH Snatch Complex 1 Power Snatch + 1 Full Snatch + 1 Snatch Balance   WOD 600m Run 15 Full Snatch 135/95lbs  15 Toes to Bar 400m Run 12 Full Snatch 135/95lbs  12 Toes to Bar 200m Run 9 Full Snatch 135/95lbs  9 Toes to Bar   ACCESSORY Push Press 10-8-6-4-2 Pendlay Row 4x8  

Friday, May 12th

May 11, 2017
STRENGTH 1RM Back Squat   WOD 12 MIN AMRAP  3 Muscle Ups 12 Kettlebell Swings 32/24kg  200m Run *scale for m/u = ring dips x2 ACCESSORY Spend 20 mins on mobility

Thursday, May 11

May 10, 2017
WOD 20 MIN EMOM Min 1: 8 Burpee Box Jumps 24/20' Min 2: 14 Wallballs   ACCESSORY Bench Press 5-4-3-2-1 Deadlift 5-4-3-2-1    

Wednesday, May 10th

May 9, 2017
STRENGTH Lift 1 15 MIN EMOM Min 0-6: 4 Overhead Squats @65% of 1RM Snatch  Min 6-10: 3 Power Snatch @70% of 1RM Snatch Min 11-15: 2 Full Snatch @75% of 1RM Snatch  Midline 4 Sets 15 GHD Situps 10 Back Extensions w/2 sec pause at top   ACCESSORY 18 MIN EMOM  Min 1: 45 Double Unders Min 2: 20 Walking Lunges Min 3: 10 Ring Dips  

Tuesday, May 9th

May 8, 2017
SKILL Handstand Pushup   WOD 1000m Row then... 5 Rounds  12 Toes to Bar 12 Handstand Pushups finish with... 500m Row   ACCESSORY Front Squat 5x4 Pendlay Row 4x8

Monday, May 8th

May 7, 2017
WOD "Death by Thruster" Complete 1 Thruster on Minute 1, 2 reps on Minute 2 etc.. Go until you can no longer finish the set of thrusters in the minute Weight Options: 115/80lbs, 95/65lbs, 75/55lbs, 65/45lbs  Rest 2 Minutes after your last set, then complete: 12 Rope Climbs (scale to 6 climbs if needed)    ACCESSORY Tempo work 5 Sets, for quality  5 Strict Pullups (3 sec descent from top) 10 Pushups (3 s

Friday, May 5th

May 4, 2017
STRENGTH Back Squat 5x3 (5 sec pause in bottom of 1st rep)   WOD 10 MIN AMRAP  50ft HS Walk 50ft Goblet Walking Lunge *scale for HS walk = 3 Wall Walks    ACCESSORY  10 MIN recovery row

Thursday, May 4th

May 3, 2017
SKILL Pullup/chest to bar/bar m/u   WOD 15 MIN AMRAP  10 Pullups 20 Wallballs 40 Double Unders   ACCESSORY Deadlift 5-4-3-2-1 Bench Press 5-4-3-2-1

Wednesday, May 3rd

May 2, 2017
STRENGTH Lift  18 MIN EMOM 0-6: 3 Power Clean + Jerk @60% of 1RM 6-12: 2 Full Cleans @70% of 1RM 12-18: 1 Full Clean + Jerk @80% of 1RM Midline 4 Sets 15 GHD Situps 15 Back Extensions *weighted if possible   ACCESSORY 16 MIN EMOM  Odd- 15/12 Cal Row Even- 6 Double DB Clean + Jerk 45/35lb

Tuesday, May 2nd

May 1, 2017
MIDLINE Tabata Alternating  Hollow Hold Superman Hold   WOD 5 Rounds  8 Deadlifts 225/155lbs  12 Box Jumps 24/20'  2 Rope Climbs   ACCESSORY 5 Sets, for quality 10 Strict Pullups 20 Pushups 40 Walking Lunges

Monday, May 1st

April 30, 2017
STRENGTH 8 MIN CLOCK 3 Rep Power Snatch (bar can be dropped)   WOD 21-15-9 Reps: Power Snatch 115/80lbs Row Cals Then right into... 9-15-21 Reps: OHS 115/80lbs  Bar Hop Burpees   ACCESSORY Front Squat 5x4 Pendlay Row 4x8

Friday, April 28th

April 27, 2017
STRENGTH Back Squat 5x3 (5 sec pause in bottom of 1st rep)    WOD 3 Rounds  20 Wallballs 10 Toes to Bar 400m Run   ACCESSORY 50-45-40-35-30-25-20-15-10-5 Reps: Double Unders *40ft HS Walk btw each set (scale 20-30sec HS Hold) 

Thursday, April 27th

April 26, 2017
SKILL Pistol   WOD 12 MIN AMRAP  10 Renegade Rows 35/25lb  1 Rope Climb 10 Pistols alternating 1 Rope Climb   ACCESSORY Deadlift 5-4-3-2-1 Bench Press 5-4-3-2-1

Wednesday, April 26th

April 25, 2017
STRENGTH Lift #1  EMOM 6 MINS  4 Power Snatch @60-65% of 1RM Snatch  Rest 2 Mins EMOM 6 MINS  2 Hang Full Snatch @70-75% of 1RM Snatch Lift #2  5x3 Deficit Deadlift 5 sets, 3 reps feet elevated on 25lb plates    ACCESSORY  3 Rounds  400m Run 4 Toes to Bar + 5 Chest to Bar + 6 Bar Muscle ups *scale 4 ttb + 8 Pullups

Tuesday, April 25th

April 24, 2017
MIDLINE Tabata Alternating Hollow Hold Superman Hold   WOD For time 20-18-16-14-12-10 Row for Cals 10-12-14-16-18-20 Kettlebell Swings 24/16kg  8-8-8-8-8-8 Bar Facing Burpees   ACCESSORY  Accumulate: 2 Mins at top of back extension on GHD 2 Mins in L-sit on rings 50 Ring Rows *partition however you want   

Monday, April 24th

April 23, 2017
Strength: 8 MIN CLOCK Cluster 1RM   WOD: 5 Rounds  25 Double Unders 5 Muscle Ups 10 Clusters 95/65lbs  Rest 2 Mins  *Clusters are touch and go, no breaking up the set. Scale for 5 Muscle ups=10 Chest to Bar pullups   Additional Work: Front Squat 7x3 (5sec pause in bottom of first rep) Strict Press 10-8-6-4-2, ascending weight

Friday, April 21st

April 20, 2017
Strength: Back Squat 5x3 (5sec pause in bottom of first rep)   WOD: 10 MIN AMRAP  6 HSPU 8 Kettlebell Swings 32/24kg 12/10 Cal Row   Additional Work: For time: 100 Double Unders 25 Burpees 50 Double Unders 15 Burpees

Thursday, April 20th

April 19, 2017
Midline: Tabata Alternating  Hollow Hold Superman Hold   WOD: 30-20-10-20-30 Reps: Wallballs 3-2-1-2-3 Reps: Rope Climbs 10-10-10-10-10 Reps: Box Jump Overs 24/20'    Additional Work: Deadlift 5-4-3-2-1, ascending weight Bench Press 5-4-3-2-1, ascending weight

Wednesday, April 19th

April 18, 2017
Strength: 1) EMOM 8 MINS  4 Hang Power Cleans @65-70% of 1RM Clean  Rest 2 Mins EMOM 8 MINS  2 Hang Full Cleans @75-80% of 1RM Clean    2) 1RM Push Press   Additional Work: 20 MIN CLOCK  Every 4 Mins: 20/16 Cal Row 30ft HS Walk 20 Medball Cleans *scale for HS Walk=2 Wall Walks 

Tuesday, April 18th

April 17, 2017
Skill: Muscle Up   WOD: 12 MIN AMRAP LADDER 1,2,3,4,5 etc Muscle Ups 2,4,6,8,10 etc Back Rack Lunge 135/95lbs  *scale for Muscle ups= strict dipsx2 OR strict pullupsx2, choose the one you need work on    Additional Work: Front Squat 7x3 (5 sec pause in bottom of first rep) Ring Rows 5x5 (5 sec hold at top, 3 sec descent)

Monday, April 17th

April 16, 2017
Strength: 10 MIN CLOCK  Work up to a 1RM Snatch   WOD: 10 Rounds  4 Full Snatch 155/105lbs  6 Bar Facing Burpees 8 Toes to Bar   Additional Work: EMOM 12 MINS  Odd- 6 Strict Chest to Bar Pullups Even-6 Strict Deficit HSPU *scale to regular strict for both movements if needed     

Thursday, April 13th

April 12, 2017
Skill: EMOM 5 MINS  1 Strict Muscle up + 3 Muscle ups *scale 2 strict dips + 4 kipping   WOD: For time  50 Cal Row 35 Toes to Bar 25 Cal Row 15 Toes to Bar   Additional Work: Back Squat 5x3 (5sec pause in bottom of first rep)  

Wednesday, April 12th

April 11, 2017
Strength: 1) EMOM 12 MINS 3 Overhead Squats @75% of 1RM   2) 1RM Weighted Pullup   Additional Work: 20 MIN AMRAP  20/16 Cal Row 200m Run

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