WOD'S

Saturday, June 2nd

June 1, 2012
Conditioning Partner Airdyne  In pairs of 2, accumulate as many calories as possible in 10 minutes. You may switch at any time.  WOD Work up to a 1 Rep Max Deadlift  Happy Saturday :) 

Friday, June 1st

May 31, 2012
Strength Snatch Progression  WOD 6 Ring Dips  10 Pistols  12 Overhead Squats 105/75lbs  AMRAP 12 Minutes  Games Prep Hang Power Snatch 2 sets of 3, then AMRAP 3rd set  Snatch Grip Press 2 sets of 3, then AMRAP 3rd set 

Thursday, May 31st

May 30, 2012
Strength Backsquat 20 Reps (add 5lbs to last week)  WOD "Wittman" 15 Kettlebell Swings 24/16kg 15 Power Cleans 95/65lbs  15 Box Jumps 24/20'  7 Rounds  Games Prep Row 2k for time 

Wednesday, May 30th

May 29, 2012
Skill Handstand Pushup  WOD 30 Pullups  30 Pushups  30 Wallballs   3 Rounds  Games Prep HSPU- Max Rep x2  HS Walk- Max Distance 2-4 attempts 

Tuesday, May 29th

May 28, 2012
Strength Clean Progression  WOD 3 Minute AMRAP Clean & Jerk 155/105lbs  Rest 1 Minute  2 Minute AMRAP  Front Squat 155/105lbs  Rest 1 Minute 3 Minute AMRAP  Double Unders  *Scale weight accordingly  Games Prep Airdyne- 1 min On, 1 min Off 5 Rounds 

Monday, May 28th

May 27, 2012
Conditioning Row 250m  rest 1 min  Row 500m  rest 2 min  Row 1000m  WOD "Fight Gone Fuc**d"  1 Minute Ball Slams 30/20lb 1 Minute Kettlbell Swings 32/24kg  1 Minute Plyo Ski Box Jumps 20/16'  1 Minute DB Push Press 45/35lb  1 Minute Row for Calories  1 Minute Rest  3 Rounds  *Scale weights as needed.  Games Prep EMOM 7 Mins- 4 Thrusters 135/95lbs  EMOM 7 Mins-4 Power Cleans 185/115lbs   

Saturday, May 26th

May 25, 2012
Strength: Backsquat 20 rep (add 5lbs to last week)  WOD: Row 6 minutes for Calories, then Take the number of calories, divide by 2 and perform that many reps of Bench Press 135/95lbs  Scale weight accordingly.  Games Prep: Backsquat ladders 1,2,3 x3 @85%  resting 1 minute between reps and sets  Bench Program  Bent Over Rows 5x5  Weighted Lunge 4x8 

Friday, May 25th

May 24, 2012
Strength: Snatch Progression  WOD: 5 Min AMRAP Ladder 1 Hanging Power Snatch, 1 Overhead Squat  2 Hanging Power Snatch, 2 Overhead Squat etc (climb the ladder for 5 minutes)  95/65lbs Scale weight accordingly.  Rest 3 Minutes  5 Min AMRAP Ladder  2 Pullups, 2 Box Jumps  4 Pullups, 4 Box Jumps  etc.  Games Prep: Hanging Power Snatch 5x5 Snatch Grip Behind the neck Push Press 5x5 

Thursday, May 24th

May 23, 2012
Skill: Muscle Up  WOD: 10 Unbroken Kettlebell Swings 24/16kg  10 Unbroken Wallballs  30 Unbroken Double Unders  10 Rounds  Unbroken means the sets cannot be partitioned. If you cannot do double unders, barhops must be at least 15 unbroken.  Games Prep: Muscle Up 4 sets max reps 3 minutes rest between sets  Ring dips 3 sets 10-15 reps, 1st set kipping, 2nd and 3rd strict 

Wednesday, May 23rd

May 22, 2012
Strength: Clean Progression  WOD: 8 Hanging Power Cleans 135/95lbs  12 Kettlebell Swings 24/16kg  3 Rounds  6 Power Cleans 155/105lbs  10 Toes to Bar  3 Rounds  4 Squat Cleans 185/115lbs  8 Burpees  3 Rounds  No rest between rounds, change weight on the fly. Scale weight as needed.  Games Prep: Additional lifts Hang Power Clean 3x3  Press 3x3 

Tuesday, May 22nd


Conditioning: Tabata Airdyne  WOD: 400m Run 40 Steps Walking Lunge  30 Deadlifts 225/155lbs  20 DB Push Press 35/25lb  10 Wallwalks  20 DB Push Press 35/25lb 30 Deadlifts 225/155lbs  40 Steps Walking Lunge  400m Run  Games Prep: Do conditioning component. Do WOD if you feel up to it.  EMOM 6 mins: Deadlift-8 reps 225/155lbs  EMOM 7 mins: Push Jerk-4 reps 165/110lbs   

Friday, May 18th

May 17, 2012
Conditioning: 250m Row  rest 1 minute x3  WOD: 7 Dumbbell Thrusters 35/25lb  11 Box Jumps  AMRAP 3 Minutes  rest 1:30  4 Rounds   

Thursday, May 17th

May 16, 2012
Strength: Backsquat 20 rep  WOD: 20 Toes to Bar  20 Burpees  2 Rope Climbs  100ft Prowler Push  10 Toes to Bar  10 Burpees  1 Rope Climb  100ft Prowler Push  20 Toes to bar  20 Burpees  2 Rope Climbs  100ft Prowler 

Wednesday, May 16th

May 15, 2012
Strength:  Thruster 95/65lbs *Scale accordingly  6 Minutes  Every Minute on the Minute Complete 8 Reps  WOD: 5 Front Squat  5 Push Jerk  25 Double Unders  AMRAP 4 Minutes  rest 2 Minutes  3 Rounds  Weight Options  135/95lbs  115/75lbs  95/65lbs 85/55lbs

Tuesday, May 15th

May 14, 2012
No Strength or Skill work today! We were closed yesterday for the Sweat RX photo shoot so the workout today has to be extra hard!  WOD: 1 Mile Run  3 Rounds of: 5 Power Cleans 135/95lbs  10 Ring Dips  800m Run  3 Rounds of: 6 Pullups  12 Pushups  400m Run  3 Rounds of: 7 Wallballs  14 Jumping Lunges 

Friday, May 11th

May 10, 2012
Skill: Kettlebell Snatch  WOD: 4 Minute AMRAP  Row for calories  rest 1 Minute  4 Minute AMRAP  5 Handstand Pushups  5 Strict Chin Ups  rest 1 Minute 4 Minute AMRAP 10 Ball Slams 30/20lb  20 Double Unders  rest 1 Minute 4 Minute AMRAP  5 Kettlebell Snatch Right Arm 24/16kg  5 Kettlebell Snatch Leftt Arm 24/16kg     

Thursday, May 10th

May 9, 2012
Strength: Clean Progression  WOD: 6 Chest to Bar Pullups  12 Front Squats 115/75lbs  24 Double Unders  8 Min AMRAP  rest 2 Mins  Full Cleans 115/75lbs  2 Min AMRAP  rest 2 Mins  1 Rope Climb  10 Box Jumps 24/20'  4 Min AMRAP  Games Prep: Rest Day, mobility! 

Wednesday, May 9th

May 8, 2012
Strength: Snatch Progression  WOD: "Isabel" For Time: 30 Snatch 135/95lbs  (can be power, split, full squat) *scale weight accordingly  Games Prep: Alternate workout:  Row 2k at moderate pace  

Tuesday, May 8th


Skill: Muscle Up WOD: 500m Row 21 Squat clean to Thruster 95/65lbs 500m Row 15 Squat clean to Thruster 500m Row 9 Squat clean to Thruster Games prep: Pistol work HSPU work

Monday, May 7th

May 7, 2012
Strength: 20 Rep Back Squat, add 5# to previous weeks total. WOD: 50 Double Unders 25 Pull Ups 25 Box Jumps 25 Wall Balls 25 KB Swings 25 Burpees 25 Ball Slams 50 Double Unders Games Prep: Work on Snatch

Saturday, May 5th

May 4, 2012
Skill: Kip swing and Pull Up work WoD: 1 Mile Run 18/15/12/9/6/3 Deadlifts (185/135#) and Push Ups

Friday, May 4th

May 3, 2012
Strength: Clean Progression  WOD: For max reps:  1 Minute of Hang squat clean to thrusters 115/75lbs  1 Minute of Double Unders  rest 1 min  3 Rounds  Games Prep: 135/95lbs  After workout, Row 1k for time 

Thursday, May 3rd

May 2, 2012
Strength: Snatch Progression  WOD: 5 Power Snatch 135/95lbs  7 Handstand Pushups  14 Pistols  5 Rounds  *Scale weight accordingly Games Prep: Snatches must be unbroken Hspu to deficit  

Wednesday, May 2nd

May 1, 2012
Conditioning:  Row 500m  rest 1:30 x3      WOD: For time: 30 Power Cleans  20 Thrusters  30 Chest to Bar Pullups  20 Burpees  Weight Options: 155/105lbs  135/95lbs  115/75lbs  95/65lbs  etc.  Games Prep: Men: Every 2 mins perform 5 muscle ups until fail Women: Every 2 mins perform 3 muscle ups until fail   

Tuesday, May 1st

April 30, 2012
Strength: Backsquat 20 reps (add 5lbs to last week)  WOD: 2 Rope Climbs  200m Run  10 GHD Situps  200m Run  20 Box Jumps 24/20'  5 Rounds  Games Prep: Alternate workout: Row 300m  20 Pistols  10 Hang Cleans 225/135lbs  Rest 2 Mins  2 Rounds 

Monday, April 30th


Skill:  Handstand Pushups  WOD: 30 Double Unders  12 Overhead Squats 135/95lbs  12 Handstand Pushups  3 Rounds  *Scale weight accordingly  Games Prep: OHS 3x3 

Saturday, April 28th

April 27, 2012
Skill:  Pistols  WOD: 400m Run  18 Overhead Squats 75/55lbs  12 Box Jumps 24/20'  4 Rounds 

Friday April 27th


Strength: Clean Progression WOD: 15/12/9/6/3 reps of: Power Clean (135/95#) Ring Dips Games Prep: 5 Clean and Jerks 205/135lbs  10 Muscle Ups  4 Clean and Jerks  8 Muscle Ups  3 Clean and Jerks  6 Muscle Ups  2 Clean and Jerks  4 Muscle Ups  1 Clean and Jerks  2 Muscle Ups   

Thursday, April 26th

April 25, 2012
Conditioning: Row 20 Pulls for Meters  Rest 1 Minute x4  WOD: 800m Run  Then 3 rounds of: 15 Toes to Bar  5 Cleans (Full squat)  10 Ring Pushups  Then Finish with another 800m Run  Weight Options: 185/125lbs  165/115lbs  155/105lbs  135/95lbs  115/75lbs  95/65lbs   

Wednesday, April 25

April 24, 2012
Strength:  Snatch Progression  WOD: 3 Snatch (Full squat) 95/65lbs  3 Chest to Bar Pull ups  6 Snatch  6 Chest to Bar Pull ups  9 Snatch  9 Chest to Bar Pull ups  .......(reps ascend by 3, get as far as you can in the time limit)  10 Minute AMRAP  *Scale weight and pull ups accordingly Games Prep:  Overhead Squat 15RM   

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