WOD'S

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

Tuesday, April 11th

April 10, 2017
Midline: Tabata Alternating Hollow Rock Superman Hold   WOD: 10 Rounds  1 Legless Rope Climb 10 Burpees 20 Double Unders *Regular rope climb is 18' if you cannot perform legless.    Additional Work: Front Squat 7x3 (5 sec pause in bottom of first rep) KB Press alternating arms 5x10 (standing w/2 kb's in front rack)

Monday, April 10th

April 9, 2017
WOD: For Time 10-8-6-4-2 Reps Power Clean + Jerk (weight increases each set) Men- 165-185-205-225-245lbs Women- 115-125-135-145-155lbs *400m Run between each set   Additional Work: 1 Set (for quality)  35 Strict Toes to Bar 35 Strict Handstand Pushups 35 Strict Chin ups *partition reps however you want  

Friday, April 7th

April 6, 2017
Strength: Back Squat 5x3 (5 sec pause in bottom of first rep)   WOD: 12 MIN EMOM  Odd- 50 Double Unders Even- 12 Handstand Pushups *keep sets under 40 secs, scale reps accordingly    Additional Work: Row 1500m Rest 1:1 Row 1000m Rest 1:1 Row 750m Rest 1:1 Row 500m

Thursday, April 6th

April 5, 2017
WOD: 25-20-15-10-15-20-25 Reps: Wallballs *10 Pullups Between each set   Additional Work: 5 Sets  5 Muscle Ups (2 dips at top of each rep or scale 10 dips) 10 Double KB Hang Power Cleans 10 Double KB Front Rack Lunge (step backs on the spot) Rest 3 Mins after each set    

Wednesday, April 5th

April 4, 2017
Strength: 1) EMOM 10 MINS  1 Bear Complex @75-80% of 1RM Clean + Jerk    2) Front Squat 1RM work up to your heaviest front squat    Additional Work: EMOM 10 MINS  Odd- 12 Bar Facing Burpees Even- 6 Strict Pullups  

Tuesday, April 4th

April 3, 2017
Midline: Tabata Alternating  Hollow Rocks Superman Hold   WOD: 2 Rounds  1 Rope Climb 4 Deadlifts 225/155lbs  8 Box Jump Overs 24/20'  2 Rounds  2 Rope Climbs 8 Deadlifts 225/155lbs  12 Box Jump Overs 24/20'  2 Rounds  3 Rope Climbs 12 Deadlifts 225/155lbs  16 Box Jump Overs 24/20'   Additional Work: Strict Press 10-8-6-4-2 Bent Over Row 10-8-6-4-2

Monday, April 3rd

April 2, 2017
WOD: 24 MIN CLOCK Every 4 Mins Complete: 15/12 Cal Row 10 Burpees over Rower 3 Power Snatch 155/105lbs  *Keep rounds 2mins or less    Additional Work: 5 sets 2 Snatch Push Press + 3 OHS use 70-80% of 1rm Snatch for all sets 5 sets for time 10 Ring Dips 20 Squats 30 Double Unders *dips are unbroken, scale reps accordingly   

Friday, March 31st

March 30, 2017
Strength: Back Squat 5x3 (5 sec pause in bottom of first rep)    WOD: "Fat Tabata" 8 Rounds  Row for cals Burpees *40 seconds of work, 20 seconds of rest alternating between both movements. Each interval is an all out sprint, score is lowest number of burpees and row cals you recorded on a single round.    Additional Work: 5 Sets 10 Seated Double KB Strict Press 20 Front Rack Double KB Walkin

1 2 3 4 5 6 50