WOD'S

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

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

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