WOD'S

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   

Tuesday, April 24

April 23, 2012
Strength: Backsquat 20 reps (add 5 lbs to last week) WOD: "Beach Season"  20 Burpees  10 Renegade Rows 35/25lb dumbbells  20 Walking Lunges with dumbbells 35/25lb 10 Man Makers 35/25lb 20 Dumbbell Thrusters 35/25lb  10 Man Makers 35/25lb 20 Dumbbell Snatch  35/25lb  10 Renegade Rows 35/25lb  20 Burpees  Games Prep: Dumbbell Snatch work, both arms then: Row 1k For Time,  Immediately after perform 25 pistols as fast as poss

Monday, April 23rd


Strength/Skill: warm up the Deadlift and Box Jump WoD: 5 Rounds for Time of 1 Rope Climb 7 Deadlifts (315/205) 1 Rope Climb 7 HSPU 1 Rope Climb 7 Box Jumps (32/24)

Saturday, April 21st

April 20, 2012
Conditioning:  200m Sprint  rest 1 Minute x3  WOD: 250m Row  20 Ball Slams 30/20lb  6 Rounds        Games Prep: 30 Seconds Max Rep Thruster 155/105lbs  1 Minute Rest  30 Seconds Max Rep Thruster 135/95lbs  1 Minute Rest  30 Seconds Max Rep Thruster 115/75lbs 

Friday, April 20th

April 19, 2012
Strength:  Snatch Progression  WOD: 4 Handstand Pushups  8 Hanging Squat Snatch 75/55lbs  16 Kettlebell Swings 24/16kg  AMRAP 10 Minutes  Scale weight as needed. 

Thursday, April 19th

April 18, 2012
Skill:  Muscle Up Work  WOD: 10 Burpees  15 Pullups  20 Box Jumps 24/20'  AMRAP 15 Minutes  Games Prep:  Additional workout 3 Muscle Ups 200m Row  5 Rounds 

Wednesday, April 18th

April 17, 2012
Strength:  Clean Progression  WOD: 5 Rope Climbs  2 Reps of Bear Complex  4 Rope Climbs  4 Reps of Bear Complex  3 Rope Climbs  6 Reps of Bear Complex  2 Rope Climbs  8 Reps of Bear Complex  1 Rope Climbs  10 Reps of Bear Complex  *1 Rep of the Bear Complex=1 Squat Clean to Thruster, lower the bar onto your back, perform a Back Squat and then Thruster and/or Push Press the weight back overhead.  Weight Options:  13

Tuesday, April 17th

April 16, 2012
Conditioning:  Run 400m  rest 90 seconds x3  WOD: 10,9,8,7,6....1 reps of Power Snatch 115/75lbs  10 Wallballs between each set  Scale weight as needed Games Prep:  Handstand Walk Practice then,  HS walk 20ft 50 Double Unders x3 

Monday, April 16th


Strength:  20 Rep Back Squat (add 5lbs to last week)  WOD: 5 Push Press 95/65lbs  7 Toes Through Rings  9 Box Jump Overs 24/20'  AMRAP 4 Minutes  Rest 2 Minutes  3 Rounds  Games Prep:  115/75lbs  After workout, 40 KBS 24/16kg  rest 2 mins  30 KBS 32/24kg  rest 3 mins  30 KBS 24/16kg  All Unbroken sets. 

Friday, April 13th

April 12, 2012
Strength: Clean Progression  WOD: 6 Front Squats 165/110lbs  9 Jumping Lunges Per Leg  6 Burpees  9 Back Extensions  6 Rounds  Games Prep:  Muscle Up work after workout Max reps Rest 4 Miniutes  3x 

Thursday, April 12th

April 11, 2012
Strength: Work up to a set of 15 Overhead Squats  WOD: 1 Minute of Power Snatches 95/65lbs  1 Minute of Box Jumps 24/20' 1 Minute of Kettlebell Swings 24/16kg  1 Minute of Double Unders  1 Minute Rest  3 Rounds  Games Prep:  115/75lbs  32/24' Box  32/24kg 

Wednesday, April 11th

April 10, 2012
Strength: Snatch Progression (Go for a one rep max also)  WOD: 10 Kettlebell Snatch Right Arm 24/16kg  200ft Shuttle Run  10 Kettlebell Snatch Left Arm 24/16kg  200ft Shuttle Run AMRAP 12 Minutes   

Tuesday, April 10th

April 9, 2012
Conditioning: 100m Sprint  rest 1 min  5 Rounds  WOD: 15 Deadlifts 135/95lbs  15 Pushups  10 Rounds  Games Prep: Handstand Pushup Practice after the workout 2 sets of max reps, first is regular depth, second is either deficit or on rings 

Monday, April 9th


Strength: 20 Rep Backsquat (add 5lbs to last week) WOD: Row 200m 5 Wallballs Row 200m 10 Wallballs Row 200m 15 Wallballs ...... AMRAP 15 Mins (each round you do 5 more wall balls)  

Saturday, April 7

April 6, 2012
Skill:  Muscle Up  WOD: 2 Muscle ups (scale is 1 toes through rings, 1 hips to rings, 1 ring pullup)  4 Clean and Jerk 135/95lbs  6 Burpees  8 Air Squats  AMRAP 30 minutes  :) Happy Saturday 

Friday, April 6

April 5, 2012
Strength:  Snatch Progression  WOD: 1 Rope Climb  5 Snatch 115/75lbs  25 Double Unders  5 Rounds  *Snatches are full squat Games Prep:  135/95lbs 

Thursday, April 5

April 4, 2012
Strength: 20 Rep Backsquat (add 5lbs to last week)  WOD: "Lynne"  5 Rounds for Max reps of: Bodyweight Bench Press (3/4 bdyweight for women)  Pullups  *There is no time component to this workout, but try not to rest any longer than 3 minutes between sets.  Mobility:  Shoulders, use bands 

Wednesday, April 4

April 3, 2012
Strength:  Clean Progression WOD:  15 Hanging Power Cleans 135/95lbs 15 Barhop Burpees 3 Rounds *Scale weight accordingly  

Tuesday, April 3

April 2, 2012
Conditioning:  800m Run x3  WOD: 12-10-8-6-4-2 Push Press 115/75lbs  2-4-6-8-10-12 Pistols  *Scale weight accordingly Games Prep:  Push Jerk 155/105 Pistols x2 Work on weight pistols after WOD (i.e. kettle bell, overhead barbell)

Monday, April 2


Strength:  Deadlift 7 sets of 2  WOD: 5 Deadlifts 275/185lbs 10 Ring Dips  15 Wallballs  AMRAP 20 Minutes  *Scale weight accordingly  Games Prep:  Rings at muscle up height

Saturday, March 31

March 30, 2012
Strength:  Thruster- Work up to a 3 rep max  WOD: 21-15-9-15-21 reps of:  Row for calories  Thrusters 95/65lbs  Toes to Bar 

Friday, March 30

March 29, 2012
Strength:  Snatch Progression  WOD: 7 Power Snatch 115/75lbs  11 Pushups  5 Rounds  *Scale weight accordingly  Games Prep:  135/95lbs  Hand Re-lease Pushups 

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