Top Speed Crossfit
...separate yourself   
What is Fitness?

Top Speed 6 Points of Fitness:

Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
Power - The ability of a muscular unit , or combination of muscular units, to apply maximum force in minimum time.
Speed - The ability to minimize the time cycle of a repeated movement.
Agility - The ability to minimize transition time from one movement pattern to another.
Mobility - the ability to maximize the range of motion at a given joint.
Endurance - The ability of body systems to process, deliver, store, and utilize energy.
(Ed. - Jim Crawley and Bruce Evans of Dynamax)

We strive for excellence in these 6 areas. Excellence in these areas has proven to produce the most well rounded, highest performing, bullet-proof athletes. However, too much focus on any one particular area, in time, invariably makes you weak in another. Balance, above all else, produces results.

OutlierFit

Inspiration
Cole Worden
WOD
Monday, August 07, 2017

A
10min Airdyne

B
A) 16 min EMOM
min 1- x 5 ice cream makers from bar
min 2- x 45 sec bottomless shoot thrus on a set of parallettes or low boxes *let me know if you need a video :)

B) Strict Muscle Up
2-2-2-1-1-1; RAN *Add weight

C) Dragon Flags
5 x 2 ASAP; RAN


C
Bench Press
4x5 @ 80% for 1st set, then minus 25lbs

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Sunday, July 02, 2017

A
3x30 donkey ankle bounce
3x25yds 1-leg speed hop
4x6 box squat jump - 2 out, 2 up
2x20yd acceleration runs
2x40yd sprints


B
5 Rounds
5 Bulgarian L pull up
5 undergrip dip
5 Hanging leg lift
30s Side arch hold


C
50 Cal Assault Bike
25 Power Snatch (135/95)
5 Rope Climbs, 15/12
50 Cal Assault Bike
25 Clean and Jerks (135/95)
5 Rope Climbs, 15/12

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Sunday, June 18, 2017

A
10min airdyne

B
4x1 Power Snatch + 2 hang power snatch from knee @ 60%
1x1 @ 90% high hang clean
5x2 BNJ @ 80%
4x2,3,3,3 Bench press @ 80% then minus 40/30lbs
4x3 Back Squat @ 75%, superset with 4x3 single leg lateral box jumps


C
21,15,9
DB Hang Squat Cleans (50's/35's)
HSPU
600m Run

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Wednesday, June 14, 2017

A
10min Assualt bike

B
1x1 halt snatch @ 85% for a single then drop to 60% of halt snatch for 5, then another set for a max reps in 30s
4x1 2 front squat + thruster @ 60%
4x8 OH walking lunge @ 50% of CnJ


C
5 Rounds
5 chin up negatives
5 ring dips
5 kip ext
30s single arm planks, each arm

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Sunday, June 11, 2017

A
10min Airdyne

B
WOD 1
21,15,9
Pull ups (men), Jumping pull ups (women)
CnJ, 85/65

Wod 2
1RM snatch
3 attempts, 6min cap

Wod 3
3 rounds
20 deadlift, 135/95
15 synchro burpees over bar
20 synchro HR push ups


C
3RFT:
700m Row
21 Power Cleans, 155/105

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Thursday, June 08, 2017

A
10min Assault bike

B
1x1 @ 90% high hang clean
5x2 BNJ @ 80%
4x2,3,3,3 Bench press @ 80% then minus 40/30lbs


C
5 Rounds
5 Bulgarian L pull up
5 undergrip dip
5 Hanging leg lift
30s Side arch hold

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Wednesday, June 07, 2017

A
10min assualt bike
Top speed athletics warm up
3x8 side to side box jump, low
3x10 rythmic lunge jump, 5 per leg
3x25yds 1-leg speed hop
4x40yd sprints


B
1x1 halt snatch @ 85% for a single then drop to 60% of halt snatch for 5, then another set for a max reps in 30s
4x1 2 front squat + thruster @ 60%
4x8 OH walking lunge @ 50% of CnJ


C
5 Rounds: 5 chin up negatives, 5 XR ring dips, 5 kip ext, 30s single arm planks

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Tuesday, June 06, 2017

A
10min Airdyne
Top speed warm up


B
4x1,2,2,2 Power snatch @ 75% then drop set at 20lbs less
4x2 halt clean @ 75%
4x3,2,2,2 Front Squat @ 80% then minus 30/20lbs
3x3,5,5 Clean grip deadlift @ 80% then drop set at -80lbs/60lbs


C
5 Rounds
10s negative pull up
5 Single bar dip
30s Frog stand
10s Negative body lever single leg"

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Monday, June 05, 2017

A
6x1 Snatch @ 90% E2M
4x3 Pause back squat @ 75% (3s)
4x3 Push Press @ 65% Superset with 4x8 yates row

Then:
5 Rounds
5 dips
5 wide grip pull ups
30s planks
5 V to L


B
4x1 2 Cleans + 1 Jerk @ 70%
4x3 Pause back squat @ 75% (3s)
4x3 Push Press @ 65% + 4x8 yates row

Then:
5 Rounds
5 dips
5 wide grip pull ups
30s planks
5 V to L


C


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Saturday, June 03, 2017

A
10min assault bike

B
4x3 split jerk @ 70%
4x2,3,3,3 Bench press @ 80% then minus 40/30lbs
4x8 OH walking lunge @ 50% of CnJ


C
5 Rounds:
5 chin up negatives
5 XR ring dips
5 kip ext
30s single arm planks

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Friday, June 02, 2017

A
Top speed athletics

B
3x1,3,3 Power clean @80% for single then drop set of 30/20lbs
4x3 Back Squat @ 75%, superset with 4x3 single leg lateral box jumps
4x3 split jerk @ 70%


C
5 Rounds: 5 C2B, 30s hollow hold, 5 bugarian dips, 5 bulgarian ring pull ups

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Thursday, June 01, 2017

A
Top speed warm up

B
1x1 @ 90% high hang clean
3x3,5,5 Clean grip deadlift @ 80% then drop set at -80lbs/60lbs
4x2,3,3,3 Bench press @ 80% then minus 40/30lbs


C
5 Rounds
5 undergrip straight bar dip
5 L-sit leg extensions
10 half windshield wiper

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Wednesday, May 31, 2017

A
Top Speed warm up

B
1x1 halt snatch @ 85% for a single then drop to 60% of halt snatch for 5, then another set for a max reps in 30s
4x1 2 front squat + thruster @ 60%
4x8 OH walking lunge @ 50% of CnJ


C
5 Rounds
5 chin up negatives
5 XR ring dips
5 kip ext
30s single arm planks

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Tuesday, May 30, 2017

A
Top speed warm up

B
4x1 2 Cleans + 1 Jerk @ 70%
4x3 Pause back squat @ 75% (3s)
4x3 Push Press @ 65% + 4x8 yates row


C
5 Rounds of 5 dips, 5 wide grip pull ups, 30s planks, 5 V to L

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Friday, May 26, 2017

A
5x10s Negative body lever straddle
5x10s Negative body lever straddle
5x5 Bulgarian ring dip
5x5 wide grip behind the neck pull up
Ring Complex: 2 strict ring pull ups, 2 strict MU, 2 strict dips. X 5 sets


B
Snatch:
5x3 @ 65%
4x3 @ 75% +10 lbs

Cleans:
3x3 @ 65%
5x3 @ 80%


20 muscle ups
every time you break run 200m

Then:
150cal ride


C
6x1 Pwr clean + low hang clean @ 65%
5x1 2 Push presses + 2 push jerks @ 65%
4x5 Bench press @ 80% - superset with 5 wide grip pull ups
2x3, max Sumo deadlift, @ 75%

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Wednesday, May 24, 2017

A
Top Speed Warm up

B
1x1 halt snatch @ 85% for a single then drop to 60% of halt snatch for 5, then another set for a max reps in 30s
4x1 2 front squat + thruster @ 60%
4x8 OH walking lunge @ 50% of CnJ


C
5 Rounds: 5 chin up negatives, 5 XR ring dips, 5 kip ext, 30s single arm planks

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Saturday, May 20, 2017

A
150 cal ride

B
Kipping MU- 3 reps EMOM x 10 mins
Strict ring Dips 5x10@BW
Hollow hold - 0:60 x 5
Arch hold - 0:60 x 5
Strict C2B pull Ups 4x8@BW
Ring support holds 0:30 x 6
Hanging L-sit 0:30 x 6
Ring Complex: 2 strict ring pull ups, 2 strict MU, 2 strict dips. X 5 sets
Ring push ups - 5x10@BW
Hollow rock - 30 x 5
Arch rock - 30 x 5
5x5 muscle up negatives


C
3x5 box jump, high
3x8 side to side box jump, low
3x10 rythmic lunge jump, 5 per leg
3x25yds 1-leg speed hop
4x40yd sprints
1x1 CnJ @ 95%. then 2x1 at -20lbs
3x3 Clean pulls at 90%
Partial Squat (3x10 @ 55% + 5-10lbs)

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Friday, May 19, 2017

A
2x5 Single leg hop, max distance
3x30yd sprint, 2pt
2x6 Jump Squat, 25%


B
5x2 Hang Power snatch, AHAP
5x3 Bench Press @ 85% for first set then remaining sets -20lbs
3x10 Partial squat with no lockout @ 60%


C
5x30s Frog stand
5x5 Bulgarian ring dip
5x5 kip extension
150 cal ride

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Wednesday, May 17, 2017

A
5 Rounds
30s L-Sit Hold (Pull-Up Bar)
30 Shoulder Taps (Facing Wall)
20 V-Ups
5 Strict Pull-Ups"


B
5x5 Bulgarian L pull up
5x5 V to L
then 4 rounds (@ 75% + 10lbs) of:
1 CL + 1 Push Press + 1 Split Jerk"
4x1 Pwr clean + 2 Push jerks @ 65%


C
4x30 1-leg slalom jump, each leg
4x8 barrier jump
4x5 box jump, high
3x8 side to side box jump, low
4x10 rythmic lunge jump, 5 per leg
4x25yds 1-leg speed hop
5x40yd sprints

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Tuesday, May 16, 2017

A
5x5 Kip extension
5x10 Side to side squat
5x5 wide grip behind the neck pull up


B
5x1 Sn from Blocks @ 75%
5x2 CnJ @ 80%
5x2 Push Press @ 75%
4x5 Bench Press @75% superset with bent over rows @ 80% of Snatch


C
21,15,9
Muscle-ups
Single-arm overhead squats, 50/35

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Monday, May 15, 2017

A
Warm up

B
4x1 High Pull, Clean, Hang power clean @ 65%
3RM Back squat, max reps at 80% of Daily 3RM


C
5 Rounds
5 V to L
5 XR dips


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Saturday, May 13, 2017

A
5x5 Wide grip pull ups
5x5 1/2 L-sit double leg extension
4x10 rythmic lunge jump, 5 per leg
3x8 side to side box jump, low
6x40yd sprint, 3pt


B
5x1 Snatch @ 80%
3x1 BTN split jerk @ 80%


C
10min EMOM
3 Ring Muscle ups

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Friday, May 12, 2017

A
5x5 Natural leg extension
5x10 Seated pike pulses
5x5 Korean dip
5x5 Straddle jefferson curl
5x5 L-sit extension


B
4x10 rythmic lunge jump, 5 per leg
4x25yds 1-leg speed hop
5x40yd sprints
6x1 Pwr clean + low hang clean @ 65% + 15lbs
4x5 Bench press @ 80% - superset with 5 wide grip pull ups + 10lbs


C
3 Rounds
10 BB Row
10 BB curls
10 Rev BB curls
10 BB tricep extensions

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Wednesday, May 10, 2017

A
5x5 Bulgarian L pull up
5x10 Lsit leg extensioun
5x30s Side arch hold


B
5x2 3 position snatch, AHAP
5x2 Push Press @ 75%
3x1 high hang clean @ 75%


C
5 Rounds
20 DUs
50,40,30,20,10 Ring rows

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Monday, May 08, 2017

A
5x5 Kip extension
5x30s Frog stand
5x5 V to L
5x5 Single bar dip


B
5x1 High Hang Snatch, AHAP
5x1 Push Press, AHAP
3x1,2,2 Pos2 Clean, 85% then -25lbs
3x5 Seated box jump


C
21,15,9
Snatch,115
Pull ups, C2B, Muscle up

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Saturday, May 06, 2017

A
5x10 Side to side squat
5x5 Twisting squat
5x30s Frog stand
5x10 half windshield wiper
6x40yd sprint, 3pt


B
6x1 Pwr clean + low hang clean @ 65%
5x1 2 Push presses + 2 push jerks @ 65%
4x5 Bench press @ 80% - superset with 5 wide grip pull ups


C
5 Rounds
10 Deads
5 Bar MUps

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Friday, May 05, 2017

A
20min Bike

B
4x2 3 Position Snatch
1x1 Clean @ 90%
4x2 TnG Box squat @ 85%


C
5x5 Bulgarian ring dip
5x30s Frog stand
5x5 Bulgarian L pull up

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Wednesday, May 03, 2017

A
Mobilize

B
6x1 Power Clean, Pos 2 Hang Squat Clean @ 65%
4x3 Pause front squat, 70%
2x3,Max Sumo Squat, 75%


C
5x5 Bulgarian L pull up
5x5 Bulgarian ring dip
5x5 Korean dip
5x5 V to L

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Saturday, April 29, 2017

A
3x40yd power skipping
3x25 Double leg bouding (hands behind head)
4x30yd sprints
4x4 Depth jump, med
3x8 1-leg step up, each leg


B
20min Handstand work
- 5x10yd toe touch
- 100 shoulder taps
- 10min obstacle course

5x1 2 Push presses + 2 push jerks @ 65%
4x5 Bench press @ 80% - superset with 5 wide grip pull ups


C
4 Rounds
10 DB Renagade Row
10 Rev DB fly
10 BB Row
10 BB curls
10 Rev BB curls
10 BB tricep extensions

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Thursday, April 27, 2017

A
5x5 Kip extension
5x10 half windshield wiper
5x5 Korean dip
5x5 Bulgarian ring dip


B
Box Squat 1" above parallel (4x3 @ 65% + 20-25lbs)
Set box 1" above parallel. Set bar low on the shoulders. Wide stance. Squat to box. release tension in the hips, pause 1 sec. Stand


C
RX: Metcon (AMRAP - Rounds and Reps)
12min AMRAP
10 Cals Assault bike
5 Muscle ups

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Monday, April 24, 2017

A
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.


B
Power Position Snatch (3x2 @ 60% + 10-15lbs)
Back Squat (1x1, then max reps for the 2nd set @ 80% +5lbs)
Build to a heavy single in 10 minutes, then max reps at 80% of daily max


C
5x10s Negative body lever single leg
5x5 Kip extension
5x30s Side arch hold
5x5 Bulgarian ring dip


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Monday, April 17, 2017

A
5x5 Kip extension
5x10 half windshield wiper
5x5 Hanging leg lift


B
5x2 Power Pos Snatch @ 60% + 5-10lbs
2x1, max Back Squat, Max - Build to heavy single then max reps at 80%

Then:
1 Round For time
35 Deads, 135/95
200m run
25 Front Squats, 135/95
200m run
15 Push Jerks, 135/95
200m Run


C
Mobility

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Saturday, April 15, 2017

A
5x5x10s negative pull up
5x5 L pull up
5x5 Bulgarian L pull up


B
A:
10min EMOM
Min 1: 10 HSPU, strict
Min 2: 5 Bar MUs

B:
EMO2M for 10 min
3 power cleans, 245/165
1 front squat
3 power jerks

C:
30,20,10
TTB
100yd sled push, 135/95


C
5x5 Hanging leg lift
5x5 V to L
5x10 Lsit leg extensioun
5x10 Side to side squat
5x5 Twisting squat

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Friday, April 14, 2017

A
5x10s Negative body lever straddle
5x10s Negative body lever single leg
5x15 Kip extension


B
Power Clean (5x3 AHAP)

Then:
Barbell Hip Thrusts
3 Sets of 20 reps
3 bars will be set up: 65/95/115. choose the one most suited for you

Then:
Partner WOD
For Time:
100 Push ups - one athlete works at a time
2 Rope climbs, 15' - each athlete must do at least 1
100 Kettlebell swings, 1.5Pood/1Pood - one athlete works at a time
4 Rope climbs, 15' - each athlete must do at least 1
100 Double-unders - - one athlete works at a time
6 Rope climbs - each athlete must do at least 1
100 Wallballs - tossing back and forth


C
5x5x10s negative pull up
5x5 L pull up
5x5 Bulgarian L pull up

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Thursday, April 13, 2017

A
Millikan Football
4x3 Box Squat @ 65%
5x3 Power Clean AHAP
Then:
6 Rounds
300yd gasser
20 Push ups
10 Power Snatch, 75/95/115


B
4x3 Box Squat @ 65% 1" above parallel
6x3 Bench Press @ 80%


C
5x5 Single bar dip
5x5 undergrip dip
5x5 Korean dip
5x5 Bulgarian ring dip

Then:
5x5x10s negative pull up
5x5 L pull up
5x5 Bulgarian L pull up

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Tuesday, April 11, 2017

A
5x2 Power Pos Snatch @ 60% (45/65/95)
2x1, max Back Squat, Max - Build to heavy single then max reps at 80%
6x3 Sumo Deadlift @ 80%


B
6 Rounds Relay
200yd gasser
3 Power Clean, 155/115/75
10 HR Push ups


C
Rest

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Monday, April 10, 2017

A
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows


B
5x2 Power Pos Snatch @ 60%
4x1 3 FS + Split Jerk @ 85%
2x1, max Back Squat, Max - Build to heavy single then max reps at 80%


C
10 Rounds
3 Power Snatch, 135/95
10 Dips

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Saturday, April 08, 2017

A
5x20yd, 2pt start
5x20yd, 3pt start
5x20yd, 4pt start staggered
5xL Drill


B
1x1 Power Snatch, work up to heaviest
3x2 Power Snatch, at 80% of heaviest for the day
5x3 Power cleans, work up to heaviest set
3x Max chin ups
3x Max strict Muscle ups


C
Rest

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Friday, April 07, 2017

A
21,15,9
Handstand Pushups
Ring Dips
Pushups
Then:
10min EMOM
3 Ring muscle ups


B
4x1,2,2,2 Snatch from blocks @ 85% - 25lbs
5x5 @ 70% Sumo Deadlift


C
5 Rounds
30s Single arm plank - R
30s Single arm plank - L
10 Circle arch up
5 Neg Hanging Leg lifts

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Wednesday, April 05, 2017

A
5 Rounds
15 tuck ups
10 Straddle ups
5 Neg hanging leg lifts
5 Bulgarian row
5 Ring dips


B
Snatch liftoff
4x2 Snatch @ 75%


C
Rest

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Tuesday, April 04, 2017

A
5 rounds
60s Plank
10 Side Plank Twist - R
10 Side Plank Twist - L
15 Scapular shrugs


B
SNATCH COMPLEX 1
4x1 @ 70% of your 1RM Snatch.
From the floor to the knee use a 2 sec concentric. Pause for a 1 sec isometric. Execute a Hang Chinese High Pull. Lower the bar back to the power position. Use a 2 sec eccentric to lower the bar from the power position to the knee. Pause for 1 sec isometric. Execute a Hang Snatch.

CLEAN COMPLEX #1
4x1 @ 65% of your 1RM Clean & Jerk.
Execute 1 High Pull, followed by 1 Clean, followed by 1 Hang Clean.


C
Class WOD

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Monday, April 03, 2017

A
3 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows


B
6x40yd sprint, 3pt
5x2 High Hang Snatch @ 60%
5x2 Halt clean @ 75%
4x9 @ 70%


C
Mobilize

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Friday, March 31, 2017

A
5 Rounds
30s Single arm plank - R
30s Single arm plank - L
10 Circle arch up
5 Neg Hanging Leg lifts


B
5x1 Snatch @ 85%
5x1 CnJ @ 80%
4x5 Speed Back Squats @ 70%


C
Standing hip circle
Standing trunk circle
Outside Inside outside back
Double arm circle backward and forward
Stiff leg windmill
Standing weighted oblique

Then:
5 x 10yd toe taps
5x 10 shoulder taps
10min Handstand hold practice


4 Rounds
15s Stradde Hold
15s Hollow rock
15s Table
15s superman rock
1min rest

Then:
gymnastic ring swings
skin the cat complex

5x5 ring pull ups

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Wednesday, March 29, 2017

A
5 Rounds
30s Bent arm chin hang
10 Bench Dip
5 Hinge row
5 XR Dips

Then:
1x1 CnJ @ 90% then 2x1 at -20lbs


B
3x10 4 star drill
4x8 Lateral jump, med
4x8 1-leg step up, each leg
5x4 Depth jump, med
5x 30yd sprints

Then:
1x1 Snatch @ 90% then 2x1 at -20lbs
Back Squat (1x5 @ 85%)


C
3 Rounds
30s Single arm plank - R
30s Single arm plank - L
10 Dips

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Tuesday, March 28, 2017

A
5 rounds
60s Plank
10 Side Plank Twist - R
10 Side Plank Twist - L
15 Scapular shrugs


B
5x2 Power Position Snatch @ 60%
4x1 Power Clean + 2 Jerks @ 65%
4x1 Snatch high pull + 3 low hang snatch pulls @ 90%


C
Mobilize

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Monday, March 27, 2017

A
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows


B
10min EMOM
9 Thrusters, 95
35 Double unders


C
5x1 Snatch @ 85%
5x1 CnJ @ 80%
4x5 Speed Back Squats @ 70%

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Saturday, March 25, 2017

A
3x20yd accel, 20yd stride in
3xSingle leg triple jump
2x5 Depth jumps
2x6 Jump Squat, 25%
3x5 GHR


B
4x2 Snatch @ 65%
4x3 Stage Clean Pull @ 90%
2x5 push press @ 60%
1x1 Back Squat at 90%
1x5 Back Squat 2 90% - 45lbs


C
Mobilize

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Thursday, March 23, 2017

A
5 rounds
60s Plank
10 Side Plank Twist - R
10 Side Plank Twist - L
15 Scapular shrugs


B
3 Rounds
200m run
9 Thrusters, 50/35lbs DB
50 Double unders
3 Ring muscle ups


C
2min Straddle
2min Lizard - R
2min Lizard - L
2min Sumo Squat
2min Seal

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Wednesday, March 22, 2017

A
5 Rounds
30s Bent arm chin hang
10 Bench Dip
5 Hinge row
5 XR Dips


B
1x1 Snatch @ 90% then 2x1 at -20lbs
1x1 CnJ @ 90% then 2x1 at -20lbs
4x2 Pause Front Squat @ 70% (2s)


C
6 Rounds
300m run
15 HSPU

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Thursday, March 16, 2017

A
5 Rounds
15 Tuck up
10 Straddle ups
5 Neg Hanging Leg lifts
10 Bulgarian Row

Then:
5 Rounds
30s Bent arm chin hang
10 Bench Dip
5 Hinge row
5 XR Dips


B
1x1 Snatch @ 90% then 2x1 at -20lbs
1x1 CnJ @ 90% then 2x1 at -20lbs
4x3 Back Squat @ 80%


C
Mobilize

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Tuesday, March 14, 2017

A
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows

Then:
5 rounds
60s Plank
10 Side Plank Twist - R
10 Side Plank Twist - L
15 Scapular shrugs


B
5x2 Power Position Snatch @ 60%
4x1 Power Clean + 2 Jerks @ 65%
4x1 Snatch high pull + 3 low hang snatch pulls @ 90%


C
200m Run
200 Double unders
200m Run
20 Ring Dips
2min Max Power Cleans, 155/105

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Thursday, March 09, 2017

A
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
10 Bench Dip
5 Hinge row
5 XR Dips


B
Mobility

C
Rest

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Wednesday, March 08, 2017

A
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows


B
6x1 Snatch @ 90%(115lbs) E2M
6x1 CnJ: @ 90% E2M
Strict Press: Work to a 1RM


C
5 Rounds
15 Tuck up
10 Straddle ups
5 Neg Hanging Leg lifts
10 Bulgarian Row
Then:
4x 1-2-Jump, each leg
3x6 1/4 squat rythmic jump
3x5 Broad jump
3x5 Low box depth jump
4x20yd sprint
5x2 Snatch Complex - Snatch high Pull + Snatch
7x5 Squat, 70%


Post Comments (0)

Tuesday, March 07, 2017

A
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows

Then:
5 rounds
60s Plank
10 Side Plank Twist - R
10 Side Plank Twist - L
15 Scapular shrugs


B
Mobility

C
Rest

Post Comments (0)

Monday, March 06, 2017

A
5 Rounds
30s Single arm plank - R
30s Single arm plank - L
10 Circle arch up
5 Neg Hanging Leg lifts

Then
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows


B
3x1 Power Snatch +Hang Snatch; as heavy as you can still catch in power
3x1 Clean + Hang Clean +Jerk: @ 80%
Back Squat: 3x3 @ 85%


C
17.2

Post Comments (0)

Friday, March 03, 2017

A
5 Rounds
30s Single arm plank - R
30s Single arm plank - L
10 Circle arch up
5 Neg Hanging Leg lifts


B
4x2 Snatch @ 65%
1x1 Back Squat @ 90% then 1x5 @ -40lbs
2x5 Push Press @ 60% of CnJ


C
Mobilize

Post Comments (0)

Thursday, March 02, 2017

A
5 Rounds
30s Bent arm chin hang
10 Bench Dip
5 Hinge row
5 XR Dips
10 Bulgarian Row


B
1x1 Snatch @ 90% then 2x1 at -20lbs
1x1 CnJ @ 90% then 2x1 at -20lbs
4x2 Pause Front Squat @ 70% (2s)


C
Mobility

Post Comments (0)

Wednesday, March 01, 2017

A
5 Rounds
15 Tuck up
10 Straddle ups
5 Neg Hanging Leg lifts
10 Bulgarian Row


B
6x1 Snatch from the blocks @ 80%
1x1 Clean @ 85% then 3x1 at -20lbs
4x3 BNJerks @ 80%
4x3 Back Squat @ 80%


C
Mobility

Post Comments (0)

Tuesday, February 28, 2017

A
5 rounds
60s Plank
10 Side Plank Twist - R
10 Side Plank Twist - L
15 Scapular shrugs


B
5x2 Power Position Snatch @ 60%
4x1 Power Clean + 2 Jerks @ 65%
4x1 Snatch high pull + 3 low hang snatch pulls @ 90%


C
Rest

Post Comments (0)

Monday, February 27, 2017

A
5 Rounds
60s Straddle hollow body hold
30s Shoulder bridge
30s Planche Lean
10 elevated Rows


B
5x1 Snatch @ 85%
5x1 CnJ @ 80%
4x5 Speed Back Squats @ 70%


C
8 min AMRAP
15 Cal Ride
9 OHS, 105/75lbs

Post Comments (0)

Friday, February 24, 2017

A
5 Rounds
10 Bulgarian Row
5r Hinge row

5 Rounds
15 Scapular Shrugs
15 Incline row

Then:
5 Rounds
5x5s Negative Dip
5 Dips

Then:
5 Rounds
10 Side Plank Twist - L/R
10 Circle arc in GHD


B
3x10 Jump Squat, 15%
5x7 Squat, 60%
3x1,2,2 Power Snatch at 75% then two drop sets at - 20lbs


C
30min Mobility

Post Comments (0)

Wednesday, February 22, 2017

A
5 Rounds
60s Straddle hollow body hold
5 Table Rocks

then:
5 Rounds
30s Planche lean
10 PPPush up


B
2min couch stretch - L/R
2min pike stretch
2min straddle stretch
2min shoulder stretch
2min couch stretch -L/R


C
Rest

Post Comments (0)

Tuesday, February 21, 2017

A
A
5 Rounds
10 Bulgarian Row
5r Hinge row

Then:
5 Rounds
10 Pseudo Planche Push up
5 dips

Then:
5 Rounds
15 Tuck ups
10 stradle up
5 Negative Press leg lift


B
Tabata
1. Squats


C


Post Comments (0)

Monday, February 20, 2017

A
3 Rounds
60s Bent hollow body hold
30s Table
60s Bent hollow body rock
10 Table Inside Out

Then:
5 Rounds
30s Bent arm chin hang
10 Bench Dip


B
4x1 Snatch @ 85% + 5lbs (210lbs)
4x1 CnJ @ 85% + 5lbs (250lbs)
4x1 Btn Split Jerk + Split Jerk @ 80% + 5lbs (235lbs)


C
3 MUs EMOTM for 10 min

Post Comments (0)

Saturday, February 18, 2017

A
5x30yd sprint, 2pt
2x5 Single leg hop, max distance


B
3x10 Jump Squat, 15%
5x7 Squat, 60%
3x1,2,2 Power Snatch at 75% then two drop sets at - 20lbs
3x1,2,2 Power Clean @ 75% then two drop sets at - 20lbs


C
5 Rounds
15 Scapular Shrugs
15 Incline row

Then:
5 Rounds
5x5s Negative Dip
5 Dips

Then:
5 Rounds
10 Side Plank Twist - L/R
10 Circle arc in GHD

Post Comments (0)

Friday, February 17, 2017

A
5 Rounds
10 Bulgarian Row
5r Hinge row

Then:
5 Rounds
10 Pseudo Planche Push up
5 Ring dips with turnout

Then:
5 Rounds
15 Tuck ups
10 stradle up
5 Negative Hanging leg lift


B
6x1 CnJ, 70%,75%, 85% - 75%, 80%, 85%

Then:
20 muscle ups for time


C
3 Rounds
GHR
16 SL Deadlifts, 50lb DB

Post Comments (0)

Thursday, February 16, 2017

A
3 Rounds
60s Bent hollow body hold
30s Table
60s Bent hollow body rock
10 Table Inside Out

Then:
5 Rounds
30s Bent arm chin hang
10 Bench Dip


B
6x1 Snatch, 70%,75%, 85% - 75%, 80%, 85%

C
20 muscle ups for time

Post Comments (0)

Wednesday, February 15, 2017

A
5 Rounds
15 Scapular Shrugs
15 Incline row

Then:
5 Rounds
5x5s Negative Dip
5 Dips

Then:
5 Rounds
10 Side Plank Twist - L/R
10 Circle arc in GHD


B
5x1 Snatch Complex: Snatch high pull, snatch @ 70%
5x1 Clean Complex: Clean high pull, clean@ 70%


C
4x20yd accel, 20yd stride in
3x5 Single leg triple jump
2x5 Depth jumps
2x12 Jump Squat, 10%
5x3 Power Cleans @ 70%

Post Comments (22)

Monday, February 13, 2017

A
5 Rounds
10 Bulgarian Row
5r Hinge row

Then:
5 Rounds
10 Pseudo Planche Push up
5 Ring dips with turnout

Then:
5 Rounds
15 Tuck ups
10 stradle up
5 Negative Hanging leg lift


B
Snatch, 4x1 Work up to 85% for a single, then 3 drop sets at - 10lbs.
Clean, 4x1 Work up to 85%(of your clean) for a single, then 3 drop sets at - 10lbs.
4x1: Btn Split Jerk + Split Jerk @ 80% of your Jerk
3x1,2,2 Front Squat, Work up to 80% for a single, then 2 dropsets at -15lbs


C
5 Rounds
200m Run
40 Double unders
10 KBS, 70/53

Post Comments (4)

Saturday, February 11, 2017

A
5x15 Scapular Shrugs
5x15 Incline row
5x5rx10s Negative Dip
5x5 Dips
5x10 Side Plank Twist - L/R
5x10 Circle arc in GHD


B
4x20yd accel, 20yd stride in
3x5 Single leg triple jump
2x5 Depth jumps, 10:30"
2x12 Jump Squat, 10%
5x3 Power Cleans @ 70%


C
4 Rounds
10 med ball throws
50yd sled drag
10 med ball throws
50yd sled push

Post Comments (4)

Friday, February 10, 2017

A
2min Ankle mobility
60 reps inside calf raises
60s shoulder mobility
60s up dog and down dog
5x15 Tuck up
5x15 Straddle up
5x5 Tuck hanging leg lift
5x30s Bent arm chin hang
5x10 Full squat rounded back
5x10 Bench Dip


B
4x20yd sprint
4x4 1-2-Jump, each leg
4x8 1/4 squat rythmic jump
5x1 @ 70% Snatch Complex - High Pull, Pos 2 Hang snatch
5x1 @ 70% Clean Complex - High Pull, Pos 2 Hang clean, Jerk


C
5 Rounds
10 KBS
5 Seated box jumps
10 Seated med Ball throws

Post Comments (4)

Thursday, February 09, 2017

A
5x10r Bulgarian Row
5x5r Hinge row
5x10 Pseudo Planche Push up
5x5 Ring dips with turnout
5x15 Reps Tuck ups
5x15 reps stradle up
5x5 Negative Hanging leg lift


B
3x1 CnJ @80% + 10-15lbs

C
7 minutes of:
10 power snatches
3 bar muscle-ups

Post Comments (4)

Saturday, February 04, 2017

A
10,9,8...
C2B Pull ups
1,2,3...
HSPU


B
POWER SNATCH + HANG POWER SNATCH CYCLING
Set 1: Work at 65% of your 1RM Snatch and complete 2 Power Snatches + 5 Hang Power Snatch (Cycling).
Set 2: Work at 55% of your 1RM Snatch and complete 3 Power Snatches + 7 Hang Power Snatches (Cycling).
Set 3: Work at 50% of your 1RM Snatch and complete 5 Power Snatches + ME in 30 seconds Hang Power Snatches (Cycling).
ME = Max Effort Reps within a 30 second time constraint.
Target a 2.5kg increase / week.

Then:
CLEAN
Week 2: Work at 85% of your 1RM Clean for 3x2.

Then:
BACK SQUAT
Work to 90% of your 1RM Back Squat for a single, then decrease weight for 1x5.
For Drop Set 1x5, decrease weight by 30kg down if heavy single is above 170kg.
For Drop Set 1x5, decrease weight by 20kg down if heavy single is below 170kg.
Target 10kg increase / week if work sets are above 170kg.
Target 5kg increase / week if work sets are below 170kg.


C
3 Rounds
20yd HS Walk
40yd sled push, 135lb
60 KBS, 1pood


Post Comments (4)

Wednesday, February 01, 2017

A
5 rounds
15 tuck up
10 straddle up
5 Neg hanging leg lifts
10 Bulgarian row


B
6x1 snatch from the blocks (above knee)
1x1 clean @85% then 3x1 at -20lbs
4x3 BnJerks @ 80%
4x3 back squats @ 80%


C
Mobility

Post Comments (0)

Monday, June 06, 2016

A
3x2 Ring Complex: Pull up, inverted hang, skin the cat
Then:
Max strict pull up


B
4x9 Back Squat @ 70%

C
For Time
30 Calorie Ride
30 S2O, 95/65lbs
30 Box jumps, (24"/ 20")
30 Snatch 95/65lbs
30 Thrusters 95/65lbs

Post Comments (9)

Sunday, June 05, 2016

A
Top Speed Warm up

B
2x10 yd sprint, 3pt
1x20yd sprint, 3pt
3x40yd sprint, 3pt
3x20 1-leg bounding, per leg
3x5 high object depth jumps
3x5 per leg alternating 1,2,3 jump


C
rest

Post Comments (9)

Saturday, June 04, 2016

A
2 Rounds
20 elevated ring rows
20 push ups
Max HS Walk


B
Work to 90% + 5lbs of 1RM snatch
2x1 Snatch + 2 OHS, Hold bottom of OHS for 5s @ 20lbs less then daily 1RM
3x3+ Front Squats @ 70%, 75%, 80% (+ is for max reps on the 3rd set)


C
5 Rounds
20 Double Unders
10 Wall Ball 20/14
1 Rope Climb 15 ft.

Post Comments (9)

Friday, June 03, 2016

A
Rest

B
Rest

C
Rest

Post Comments (9)

Thursday, June 02, 2016

A
4 Rounds
10 GHD Sit ups
1 Bar complex: 2 Kipping pull ups, 2 kipping C2B, 1 bar muscle up


B
3x6 Bulgarian split squat each leg, 95/55 then 3 single leg broad jumps
5x1 Push Press + Power Jerk @ 70% + 5-10lbs of CnJ


C
EMOTM for 10min
25yd sled push, 90,50


Post Comments (8)

Wednesday, June 01, 2016

A
5min HS hold practice
3x10 banded push ups


B
Work up to 1 Clean at 90% + 5lbs of CnJ max
2 Sets of max hang power cleans in 30s at 60% of daily 1RM
1x5 Back Squat Work up to 1x5 @ 85%


C
400m Run
Then:
21,15,9
Burpees
KBS, 2/1.5Pood
400m run

Post Comments (8)

Tuesday, May 31, 2016

A
3 Quality Rounds
10 med ball V-ups, 20lbs
10 Med ball hollow rocks, 20lbs
10 med ball superman extensions, 20lbs


B
5x15 unbroken push press @ 95/65lbs +5lbs (unless 55% of 1RM is greater) 30s rest in between sets
5min to establish Max Broad Jump


C
40 Cal Ride
30 Burpees
10 Shoulder-to-Overhead, 205/115lbs

Post Comments (9)

Monday, May 30, 2016

A
10min dynamic warm up

B
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run


C
rest

Post Comments (9)

Sunday, May 29, 2016

A
Rest

B
Rest

C
Rest

Post Comments (9)

Saturday, May 28, 2016

A
5k run

B
rest

C
rest

Post Comments (9)

Friday, May 27, 2016

A
3 Rounds
Max C2B Pull ups, strict
10 Dips


B
Work to 90% of 1RM snatch
2x1 Snatch + 2 OHS, Hold bottom of OHS for 5s @ 20lbs less then daily 1RM
3x5+ Front Squats @ 65%, 70%, 75% (+ is for max reps on the 3rd set)


C
5 rounds - Partner WOD
7 Deadlifts, 275/185 - one partner works at a time
21 Air Squats - Partners work together, each partner does 21 air squats
7 Handstand Push Ups - one partner works at a time

Post Comments (0)

Thursday, May 26, 2016

A
4 Rounds
10 GHD Sit ups
4 Gymnastic Swings on rings or 4 Bar taps


B
3x6 Bulgarian split squat each leg, 95/55 then 3 single leg broad jumps
5x1 Push Press + Power Jerk @ 70% of CnJ


C
2x20yd sprint
2x30yd sprint
2x40yd sprint
2x60yd sprint

Post Comments (0)

Wednesday, May 25, 2016

A
100 Hollow Rocks
100 Supermans


B
10min to work up to 1 Clean at 90% of CnJ max
2 Sets of max hang power cleans in 30s at 60% of daily 1RM
3x8 Squat, @ 65%
1x5 Squat,@ 70%
2x2 Squat, @ 75%
1x1 Squat, @ 80%


C
400m run
Then:
4 Rounds
10 Box jumps, 24/20
10 Wall balls 2fers, 20/14

Post Comments (0)

Tuesday, May 24, 2016

A
2 Rounds
400M Run
50 Push ups


B
5x15 unbroken push press @ 95/65lbs (unless 55% of 1RM is greater) 30s rest in between sets
5min to establish Max height box jump


C
For time:
50 C2B Pull ups
50 Burpees
50 Pistols, alt

Post Comments (0)

Monday, May 23, 2016

A
2 Rounds
Max ring rows
30 push ups
Max HS Walk


B
5x1 Snatch @ 70% + 15lbs. No hookgrip, no moving of feet
4x9 Back Squat @ 70% + 10lbs


C
10min AMRAP
5 Power cleans (BW/.75BW)
10 Toes to bar
15 Wall balls (20lbs to 10' target) 

Post Comments (0)

Sunday, May 22, 2016

A
Rest

B
Rest

C
Rest

Post Comments (0)

Saturday, May 21, 2016

A
Rest

B
Rest

C
Rest

Post Comments (0)

Friday, May 20, 2016

A
3x2 Ring complex: Pull ups, inverted hang, pike, back lever, skin the cat, inverted hang, front lever

B
Work to 90% + 10lbs of 1RM snatch
2x1 Snatch + 2 OHS, Hold bottom of OHS for 5s @ 20lbs less then daily 1RM
3x5,3,1 + Front Squats @ 75%, 80%, 85% (+ is for max reps on the 3rd set)


C
10 Rounds
10 OHS, 95/65lbs
10 T2B
EMOT3M
3 Rope climbs

Post Comments (0)

Thursday, May 19, 2016

A
4 Rounds
14 GHD Back ext
12 GHD Sit ups
2 Bar Complex: 1 Pull up, 1 C2B, 1 Bar MU


B
3x6 Bulgarian split squat each leg, 95/55 then 3 single leg broad jumps
5x1 Push Press + Power Jerk @ 70% + 10-15 lbs of CnJ


C
3x 3min AMRAP
8 CnJ, 95/65lbs
30 Double unders
20yd Front Rack Lunge, 95/65lbs

Rest 2min Between sets

Post Comments (0)

Wednesday, May 18, 2016

A
5min HS Pirouette practice
3x15 Kipping dips


B
Work up to 1 Clean at 90% + 10lbs of CnJ max
2 Sets of max hang power cleans in 30s at 60% of daily 1RM
7x3 Back Squat @ 85%


C
9,7,5
Snatch, 155/85lbs
HSPU, 6in deficit

Post Comments (0)

Tuesday, May 17, 2016

A
100 Hollow Rocks
100 Supermans
4x10 Pistols each leg, weighted if can go unbroken


B
5x15 unbroken push press @ 95/65lbs +10lbs (unless 55% of 1RM is greater) 30s rest in between sets
5min to establish max vertical touch


C
For Time:
1200m Run
50 Thrusters (45/35 lbs)
30 Pull ups

Post Comments (0)

Monday, May 16, 2016

A
3x Ring complex: Pull up, inverted hang, pike, back lever, skin the cat, inverted hang, front lever
Then:
Max strict pull ups


B
5x1 Snatch @ 70% + 10lbs. No hookgrip, no moving of feet
4x9 Back Squat @ 70%


C
For Time
20 Calorie Ride
20 Push Press or Jerk, 95/65lbs
20 Box jumps, (24"/ 20")
20 SDHP 95/65lbs
20 Thrusters 95/65lbs

Post Comments (0)

Sunday, May 15, 2016

A
10yd twisting lunge
10yd knee hugs
10yd Quad walk
10yd over and under
10yd Spider lunge
10yd Russian Walks
10yd Hollow Walk
10yd Hollow Hop
10yd Broad jump
10yd Single leg hop - (15yd-L, 15yd-R)
10yd Single leg triple jump - (10yd-L, 10yd-R)
10yd quick skips
3x50yd build ups


B
4x20yd 1-leg bounding, each leg
3x6 low squat jump into paused lunge, per leg
4x40yd sprint
2x15 pistol squats, per leg


C
5 Rounds
20 Double unders
10 Wall balls
1 Rope climb

Post Comments (0)

Saturday, May 14, 2016

A
2 Rounds
20 elevated ring rows
20 push ups
Max HS Walk


B
Work to 90% + 5lbs of 1RM snatch
2x1 Snatch + 2 OHS, Hold bottom of OHS for 5s @ 20lbs less then daily 1RM
3x3+ Front Squats @ 70%, 75%, 80% (+ is for max reps on the 3rd set)


C
5 Rounds
20 Double Unders
10 Wall Ball 20/14
1 Rope Climb 15 ft.

Post Comments (0)

Friday, May 13, 2016

A
Rest

B
Rest

C
Rest

Post Comments (0)

Thursday, May 12, 2016

A
4 Rounds
12 GHD Back ext
10 GHD Sit ups
1 Bar complex: 2 Kipping pull ups, 2 kipping C2B, 1 bar muscle up


B
3x6 Bulgarian split squat each leg, 95/55 then 3 single leg broad jumps
5x1 Push Press + Power Jerk @ 70% + 5-10lbs of CnJ


C
EMOTM for 10min
60yd sled push, 90,50

Post Comments (0)

Wednesday, May 11, 2016

A
5min HS hold practice
3x10 banded push ups


B
Work up to 1 Clean at 90% + 5lbs of CnJ max
2 Sets of max hang power cleans in 30s at 60% of daily 1RM
1x5 Back Squat Work up to 1x5 @ 85%


C
800m Run
Then:
21,15,9
Burpees
KBS, 2/1.5Pood
800m run

Post Comments (0)

Tuesday, May 10, 2016

A
3 Quality Rounds
15 med ball V-ups, 20lbs
15 Overhead med ball sit ups, 20lbs
15 med ball superman extensions, 20lbs


B
5x15 unbroken push press @ 55% + 5lbs with 30s rest
5min to establish Max Broad Jump


C
7min AMRAP
14 Pull ups
14 Dips
7 Power Cleans, 185lbs/105lbs

Post Comments (0)

Monday, May 09, 2016

A
10 x HS hold to forward roll to box jump, 24/20
5x3 Strict muscle upp


B
5x1 Snatch @ 70% + 5lbs. No hookgrip, no moving of feet
1x5 Back squat. Work up to 1x5 @ 85%


C
40 Cal Ride
30 Burpees
10 Shoulder-to-Overhead, 205/115lbs

Post Comments (0)

Sunday, May 08, 2016

A
Rest

B
Rest

C
Rest

Post Comments (0)

Saturday, May 07, 2016

A
Rest

B
Rest

C
Rest

Post Comments (0)

Friday, May 06, 2016

A
4 Rounds
Max C2B Pull ups
25 Push ups


B
Work to 90% of 1RM snatch
2x1 Snatch + 2 OHS, Hold bottom of OHS for 5s @ 20lbs less then daily 1RM
3x5+ Front Squats @ 65%, 70%, 75% (+ is for max reps on the 3rd set)


C
5 rounds - Partner WOD
7 Deadlifts, 275/185 - one partner works at a time
21 Air Squats - Partners work together, each partner does 21 air squats
7 Handstand Push Ups - one partner works at a time

Post Comments (0)

Thursday, May 05, 2016

A
4 Rounds
10 GHD Back Ext
8 GHD Sit ups


B
3x6 Bulgarian split squat each leg, 95/55 then 3 single leg broad jumps
5x1 Push Press + Power Jerk @ 70% of CnJ


C
2x20yd sprint
2x30yd sprint
2x40yd sprint
2x60yd sprint
This is all out! 100%. Save the baby intensity!

Post Comments (0)

Wednesday, May 04, 2016

A
4x10 Pull ups
3x10 Strict Dips


B
Work up to 1 Clean at 90% of CnJ max
2 Sets of max hang power cleans in 30s at 60% of daily 1RM
3x8 Squat, @ 65%
1x5 Squat,@ 70%
2x2 Squat, @ 75%
1x1 Squat, @ 80%


C
1k Row
Then:
5 Rounds
20 Box jumps, 24/20
10 Wall balls 2fers, 20/14

Post Comments (0)

Tuesday, May 03, 2016

A
2 Rounds
400M Run
50 Push ups


B
5x15 unbroken push press @ 55% with 30s rest
5min to establish Max height box jump


C
For time:
50 C2B Pull ups
50 Burpees
50 Pistols, alt

Post Comments (0)

Monday, May 02, 2016

A
3x10 Wide grip Pull ups
2x10 Strict HSPU


B
5x1 Snatch @ 70%. No hookgrip, no moving of feet
3x8 Squat, @ 65%
1x5 Squat,@ 70%
2x2 Squat, @ 75%
1x1 Squat, @ 80%


C
10min AMRAP
5 Muscle-Up
10 Power cleans, 185/105lbs

Post Comments (0)

Saturday, April 30, 2016

A
3 Person Partner WOD
4 Rounds
10 Snatch, 65lbs
3 Pull ups
4 Rounds
10 CnJ, 65lbs
6 T2B
10 Thrusters, 65lbs
9 Box Jumps


B
2 Rounds
55Cal row
5 Wall climbs
55 DUs


C
Team comp

Post Comments (0)

Friday, April 29, 2016

A
21-15-9
Windshield Wipers (on bar)
Jumping Air Squats
Perfect Push Ups


B
10-9-8-7-6-5-4-3-2-1
SDHP (2.0/1.5)
1-2-3-4-5-6-7-8-9-10
Goblet Squats (2.0/1.5)


C
rest

Post Comments (0)

Thursday, April 28, 2016

A
rest

B
rest

C
rest

Post Comments (0)

Wednesday, April 27, 2016

A
Handstand practice

B
3 Rounds:
20/15 CAL (Ride-or-Row)
10 Push Jerk (95/65)
3 Rounds:
20/15 CAL
10 Thrusters (115/85)
3 Rounds:
20/15 CAL
10 Power Cleans (135/95)


C
rest

Post Comments (0)

Tuesday, April 26, 2016

A
Rest

B
Rest

C
Rest

Post Comments (0)

Monday, April 25, 2016

A
Rest

B
Rest

C
60min bball

Post Comments (0)

Sunday, April 24, 2016

A
Top Speed Sprint Warm up

B
6x40yd sprint, 3pt
3x10 Jump squat, 20%
4x3 Speed box squat, below parallel @ 55%


C
55 Burpees
34 OHS, 35lb

Post Comments (0)

Saturday, April 23, 2016

A
Rest

B
Rest

C
Rest

Post Comments (0)

Friday, April 22, 2016

A
1mile Run
10 Push ups
10 Muscle ups
10 Dip


B
4x1,2,2,2 Snatch from blocks. Work up to 85% + 10lbs for single then 3 drop sets of 2 reps at 85% - 15lbs
4x1 2 Front Squats + Jerk @ 80% + 15lbs of CnJ
4x5 Deficit Deadlift, 3" @ 60% + 20lbs


C
21-15-9 reps for time of:
Row for calories
Thrusters

Post Comments (0)

Thursday, April 21, 2016

A
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Then:
2 Push ups, 1s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
3x10 Ring dips
2x Ring dips Max Reps
4x12,12,8,8 Arnold press ramp the weight
3x5 Bench Press, 80%
5x10 Bench Press @ 50% of your 90%
3x6 Bulgarian split squat, 55/95 then immediately in 3 x single leg jump


C
4 x 400M run
1:1 work:rest

Post Comments (0)

Wednesday, April 20, 2016

A
5 Slow Rounds
200M Row
30ft HS Walk


B
5x1 Iso start clean + low hang clean @ 75% + 15lbs Raise the bar 2 inches off the floor and hold for 3 second pause. Bar returns to floor. For the low hang clean, raise the bar 2 inches off the floor again and hold for 1 second pause, then complete low hang clean.
4x8 Back Squat @ 70% + 15lbs
5x2 Pause Push Jerk @ 65% + 15lbs of CnJ. Pause for 3 seconds at the bottom of the dip before driving the bar upwards.


C
5min AMRAP
5 Muscle ups
10 Cleans, 105/155

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Tuesday, April 19, 2016

A
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Then:
2 Push ups, 1s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
3x10 Ring dips
2x Ring dips Max Reps
4x12,12,8,8 Arnold press ramp the weight
3x1 Bench Press, 90%
5x10 Bench Press @ 50% of your 90%
3x6 Bulgarian split squat, 55/95 then immediately in 3 x single leg jump


C
2 Rounds
1mile run
50 sit ups

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Monday, April 18, 2016

A
2mile run

B
2 Snatch grip deadlifts to power position + hang snatch @ 65% + 15lbs
4x3 Front Squats @ 75% + 15lbs
3x8 Stiff leg deadlift @ 60% + 30lbs of Deadlift


C
2 Rounds
1000M Row
50 Thrusters, 45/65
30 C2B Pull ups

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Friday, April 15, 2016

A
4 Slow Rounds
10 HSPU, strict
Max muscle ups/C2B, unbroken


B
4x1,2,2,2 Snatch from blocks. Work up to 85% + 5lbs for single then 3 drop sets of 2 reps at 85% - 15lbs
4x1 2 Front Squats + Jerk @ 80% + 10lbs of CnJ
4x5 Deficit Deadlift, 3" @ 60% + 10lbs


C
30,20,10
Wall balls
HS Walk, for feet(30,20,10)

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Thursday, April 14, 2016

A
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Then:
2 Push ups, 1s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
3x10 Ring dips
2x Ring dips Max Reps
4x12,12,8,8 Arnold press ramp the weight
3x5 Bench Press, 75%
5x10 Bench Press @ 50% of your 90%
3x6 Bulgarian split squat, 55/95 then immediately in 3 x single leg jump


C
3 x 800M run
1:2 work:rest

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Wednesday, April 13, 2016

A
3 Slow Rounds
500M Row
Max handstand walk


B
5x1 Iso start clean + low hang clean @ 75% + 10lbs Raise the bar 2 inches off the floor and hold for 3 second pause. Bar returns to floor. For the low hang clean, raise the bar 2 inches off the floor again and hold for 1 second pause, then complete low hang clean.
4x8 Back Squat @ 70% + 10lbs
5x2 Pause Push Jerk @ 65% + 10lbs of CnJ. Pause for 3 seconds at the bottom of the dip before driving the bar upwards.


C
3 Rounds
10 HSPU
10 Ring dips
10 Push ups
300m row

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Tuesday, April 12, 2016

A
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Then:
2 Push ups, 1s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
3x10 Ring dips
2x Ring dips Max Reps
4x12,12,8,8 Arnold press ramp the weight
3x1 Bench Press, 85%
5x10 Bench Press @ 50% of your 90%
3x6 Bulgarian split squat, 55/95 then immediately in 3 x single leg jump


C
1mile run for time

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Monday, April 11, 2016

A
1mile Run
3x10 Dips, sexy
5x10 Push ups, band resistance


B
2 Snatch grip deadlifts to power position + hang snatch @ 65% + 10lbs
4x3 Front Squats @ 75% + 10lbs
3x8 Stiff leg deadlift @ 60% + 20lbs of Deadlift


C
3 Rounds
7 Squat Cleans, 185/105lbs
14 C2B
21 Box Jumps

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Sunday, April 10, 2016

A
Top Speed Sprint Warm up
10yd twisting lunge
10yd knee hugs
10yd Quad walk
10yd over and under
10yd Spider lunge
10yd Russian Walks
10yd Hollow Walk
10yd Hollow Hop
10yd Broad jump
10yd Single leg hop - (15yd-L, 15yd-R)
10yd Single leg triple jump - (10yd-L, 10yd-R)
10yd quick skips
3x50yd build ups


B
Plyometrics
3x5 Single leg box jump, F-L-R, 10-12"
4x5 Depth jumps, 20 to 30"

Weightlifting
Jump Squats
3x12 @ 25%


C
Metcon (Time)
4 Rounds
20 Tuck ups
20 Push ups
20 Box jumps, 20"

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Saturday, April 09, 2016

A
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Then:
2 Push ups, 1s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
4x1,2,2,2 Snatch from blocks. Work up to 85% for single then 3 drop sets of 2 reps at 85% - 15lbs
4x1 2 Front Squats + Jerk @ 80% of CnJ
4x5 Deficit Deadlift, 3" @ 60%


C
500M Row
7 Deads, 275/185
20 Wall Balls
7 Deads, 275/185
20 Wall balls
7 Deads, 275/185
20 Wall Balls

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Thursday, April 07, 2016

A
3 Slow rounds
1mile run
7 muscle ups / 7 C2B butterfly pull ups


B
3x10 Ring dips
2x Ring dips Max Reps
4x12,12,8,8 Arnold press ramp the weight
3x3 Bench Press, 75%
5x10 Bench Press @ 50% of your 90%
3x6 Bulgarian split squat, 55/95 then immediately in 3 x single leg jump


C
4 Rounds
400m run
40 Sit ups

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Wednesday, April 06, 2016

A
Ascending pull up ladder: 1,2,3…etc until you miss a set. Rest 10s for each pull up completed
Rest 5min
Max kipping pull ups


B
5x1 Iso start clean + low hang clean @ 75% Raise the bar 2 inches off the floor and hold for 3 second pause. Bar returns to floor. For the low hang clean, raise the bar 2 inches off the floor again and hold for 1 second pause, then complete low hang clean.
4x8 Back Squat @ 70%
5x2 Pause Push Jerk @ 65% of CnJ. Pause for 3 seconds at the bottom of the dip before driving the bar upwards.


C
Partner WOD: Alternate reps on FS
2 Front squats 105/145
50 Double-Unders
4 Front squats, 105/145
100 Double unders
6 Front Squats
150 Double unders
8 Front Squats
100 Double unders
10 Front squats
50 Double-Unders

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Wednesday, March 02, 2016

A
15min Warm up

B
20min Skill work: Strict Muscle up

C
Work up to 1x5 Back Squat @ 85%

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Tuesday, March 01, 2016

A
15min Mobility

B
10x1 Snatch @ 80%

C
15min RomWOD

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Monday, February 29, 2016

A
Rest

B
Rest

C
Rest

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Sunday, February 28, 2016

A
15min Warm up

B
20min AMRAP
25ft OH Lunge, 95
8 Bar facing burpees
25ft OH Lunge, 95
8 C2B


C
Rest

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Saturday, February 27, 2016

A
Rest

B
Rest

C
Rest

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Friday, February 26, 2016

A
15min Warm up

B
3 Rounds
25ft OH Lunge, 95
8 Bar facing burpees
25ft OH Lunge, 95
8 C2B


C
Rest

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Thursday, February 25, 2016

A
Rest

B
Rest

C
Rest

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Wednesday, February 24, 2016

A
Rest

B
Rest

C
Rest

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Tuesday, February 23, 2016

A
10min Warm up

B
For Time:
400m Run/500m Row
50 sit ups
800m run/1000m Row
30 Hollow Rocks
1200m run/1500m Row
20 HR Push Ups


C
Rest

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Monday, February 22, 2016

A
10min Warm up

B
3 Rounds:
15 Thrusters (95/65)
12 Burpees


C
Rest

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Sunday, February 21, 2016

A
10yd twisting lunge
10yd knee hugs
10yd Quad walk
10yd over and under
10yd Spider lunge
10yd Russian Walks
10yd Hollow Walk
10yd Hollow Hop
10yd Broad jump
10yd Single leg hop - (15yd-L, 15yd-R)
10yd Single leg triple jump - (10yd-L, 10yd-R)
10yd quick skips
3x50yd build ups


B
Speed & Plyo
2x20yd 1-leg bounding
2x8 tuck jumps
Weightlifting
Pause Back Squat (EMO2M for 10min)
3sec hold in the bottom
Immediately following complete depth drop box jumps at 30"


C
10 Rounds
2 DB Snatch - R - 100lbs
2 DB Snatch - L - 100lbs
100m sprint

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Saturday, February 20, 2016

A
10min warm up

B
10min EMOM
2 Cleans, 245lbs
5 C2B
Rest 5min
5 Rounds
10 Thrusters, 95lbs
3 Bar MUs


C
Rest

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Friday, February 19, 2016

A
10min warm up

B
Back Squat
3x8 @ 65%
1x5 @ 70%
2x2 @ 75%
1x1 @ 80%"


C
rest

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Thursday, February 18, 2016

A
Rest

B
Rest

C
Rest

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Wednesday, February 17, 2016

A
15min Hip mobility

B
Snatch: Work up to 90%

"Back Squats:
3x8 @ 65%
1x5 @ 70%
2x2 @ 75%
1x1 @ 80%"


C
Rest

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Tuesday, February 16, 2016

A
Run 200m
21-15-9
Barbell Thrusters
Burpees
*Finish w/200m Run


B
Power Snatch (15 Minutes to Est a 1RM)

C
AMRAP 16:
20 Hang PWR CL (95/65)
10 C2B Pull ups
300m Run

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Monday, February 15, 2016

A
Rest

B
Rest

C
Rest

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Sunday, February 14, 2016

A
10min Mobility

B
3 Rounds
7 Deads, 315
7 Muscle ups
Then:
3 Rounds
21 WB
21 T2B
Then:
3 Rounds
100ft farmers carry
28 Burpee box jumps
100ft farmers carry
3 Muscle ups


C
Rest

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Saturday, February 13, 2016

A
5k run

B
rest

C
rest

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Friday, February 12, 2016

A
5mins to get your heart rate up
Bike


B
Shoulder Press (1x3 @ 55%)
Shoulder Press (1x3 @ 65%)
Shoulder Press (1x5 @ 75%)
Shoulder Press (1x5 @ 85%)
Shoulder Press (AMRAP @ 95% to Failure)


C
“The Open Test”
20min AMRAP:
50 Wall Balls (20/14)
50 Double unders
40 Box Jumps (24/20)
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle ups

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Thursday, February 11, 2016

A
Rest

B
Rest

C
Rest

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Wednesday, February 10, 2016

A
Flight Simulator Test

5-10-15-20-25-30-35-40-45-50-
45-40-35-30-25-20-15-10-5
Unbroken Double unders


B
5min EMOM
2 Box Squat @ 92% above parallel


C
Metcon (Time)
2 Rounds:
25 Burpees
25 Thrusters (135/95)
25 Burpees

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Tuesday, February 09, 2016

A
10min EMOM
1. 10 Push Ups
2. Duck Walk From Rig to Wall


B
3 Rounds:
Snatches (Any kind)
Max unbroken touch and go
Reps every round
(115/75)


C
AMRAP 7
6 OHS (135/95)
12 Box Jumps (24/20)

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Monday, February 08, 2016

A
Rest

B
Rest

C
Rest

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Sunday, February 07, 2016

A
Top Speed Warm up

B
8min AMRAP
1st Quarter - 8min AMRAP
6 points for:
60 KB Swings
60 Wallballs
Extra Point for:
200m

2min Rest

2nd Quarter - 8min AMRAP
6 points for:
60 Squats
60 Deadlifts, 95lbs
Extra Point for:
200m run

Half Time - 8min Rest

3rd Quarter - 8min AMRAP
6 points for:
60 Slamball overs
60 Burpees
Extra Point for:
200m run

2min Rest

4th Quarter - 8min AMRAP
60 sled pushes
60 sand bag carries
Extra Point for:
200m


C
Rest

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Saturday, February 06, 2016

A
5k run

B
Rest

C
Rest

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Friday, February 05, 2016

A
10min Mobility

B
Shoulder Press (1x5 @ 55%)
Shoulder Press (1x3 @ 65%)
Shoulder Press (1x3 @ 70%)
Shoulder Press (1x3 @ 80%)
Shoulder Press (AMRAP @ 90% to Failure)


C
For Time:
100/75 CAL ASS BIKE
EMOM 5 Burpees

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Thursday, February 04, 2016

A
3 Rounds
3min of - then 1min rest
30s squats
30s Jacks
30s jump squat
30s burpees


B
5 Rounds
15 BB Press, 95
30s rest


C
7min AMRAP
6 OHS, 135/95
12 Box Jumps

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Wednesday, February 03, 2016

A
Rest

B
Rest

C
Rest

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Tuesday, February 02, 2016

A
Mobility

B
5 x Kneeling box jump, max height
5 attempts - single leg triple jump for max distance
5 attempts - max broad jump


C
Rest

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Monday, February 01, 2016

A
10min Kipping Practice

4 Rounds
60sec Hollow rock


B
"Test Week
In 1min:
8 Cleans (77%) (Power or Squat)"
"1. Below the Knee Hang Clean
3 @60%
3 @70%
2x2 @75%

2. Power Clean and Jerk
2 @60%
2 @70%
2 @80%
3x2 @85%"


C
1 Rounds
2 Rope Climbs (15ft) - alternate
100 Wall Balls (20/14) - Work together
20 Muscle-Ups - work together
100 Kettle Bell Swings (70/53) - work together
2 Rope Climbs (15ft) - alternate

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Sunday, January 31, 2016

A
10yd Knee hugs
10yd Quad walks
10yd Side to side lunge
10yd Spider lunge
10yd Russian Walks
10yd Standing splits
10yd High knees
10yd Butt kickers
10yd Hollow hops
10yd Broad jumps
3x 10yd sprint


B
Speed & Plyo
6x 10yd falling start
6x 10yd 3pt start
6x 10yd push up start
10x jump out of the box to 10yd sprint
3x10 @ 30% Jump Squats


C
200 push ups
*Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yards. Once the penalty sprint is completed, continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint.

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Friday, January 29, 2016

A
30min ROMWOD

B
Rest

C
Rest

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Thursday, January 28, 2016

A
15min Mobility

B
Back Squat (3 sec pause at bottom) 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.


C
15 min AMRAP:
15 Kettlebell Swings, 53/35 lbs
15 Kettlebell Goblet Squats, 53/35 lbs
15 Burpee Box Jump Overs

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Wednesday, January 27, 2016

A
10min Mobility

B
1RM OHS

C
Rest

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Tuesday, January 26, 2016

A
5min Row
10 PVC Good Mornings
10 PVC Pass Throughs
10 PVC Reverse Pass Throughs
10 PVC OH Squats


B
Power Snatch Complex (8 Rounds: Power Snatch + Hang Squat Snatch + OHS)

C
For Time:
21 Thrusters (95/65)
9 Muscle ups (9 Pull ups + 9 Ring dips/18 push ups)
15 Thrusters (95/65)
7 Muscle ups
9 Thrusters (95/65)
5 Muscle ups

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Monday, January 25, 2016

A
10min Kipping practice then:
2 Rounds
60s max kipping pull ups
2min Rest
60s max C2B pull ups
2min Rest
60s max bar muscle ups
2min Rest


B
"Test Week
In 1min:
8 Cleans (77%) (Power or Squat)"
"1. Below the Knee Hang Clean
3 @60%
3 @70%
2x2 @75%

2. Power Clean and Jerk
2 @60%
2 @70%
2 @80%
3x2 @85%"


C
4 Rounds
2min AMRAP/Max Back squats - 135/95
5 Hang Power clean, 135lbs/95lbs
10 T2B
15 Wall balls, 20/14, 10/9
2min Rest

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Sunday, January 24, 2016

A
Top Speed Warm ups

B
4x6 Box jumps to 10yd sprint
4x6 Side to side jump to 10yd sprint
3x6 rhythmic lunge jumps, to 10yd sprint
2x5 per leg alternating 1,2,3 jump
3x20yd sprints


C
10 Rounds
5 Burpees
25yd Reverse ball toss
50yd sprint

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Saturday, January 23, 2016

A
5k Run

B
rest

C
rest

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Friday, January 22, 2016

A
The Pain Train Has Pulled Into The Station...

B
Shoulder Press
2x5 @ 55%
1x5 @ 65%
AMRAP @ 75% to Failure


C
Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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Thursday, January 21, 2016

A
EMOM 10
1.10 TTB
2. 15 Wall Balls


B
*** Clean and Jerks Ladder***

Men Will Climb

95, 115, 135, 155, 185, 205, 225, 245, 265


C
AMRAP 12
12 Box Jumps (24/20)
12 Foot Hand Stand Walk into 3 HSPU (Scale 6 Wall Walks or 9 HSPU)
18 Foot Bear Crawl Back to Box

RX+ 30/24 and 2 45# Plates On Each Side With No Abmat HSPU Must Hand Stand Walk Up On Plates(if you fall at any point you must start the 6 foot walk over again)

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Wednesday, January 20, 2016

A
Max Effort
6 Rounds
30s Max Double unders
30s Rest


B
"1. Snatch W/O Touch
3 @60%
3 @65%
3 @70%
3x2 @75%

2. Snatch
3 @50%
3 @60%
3 @70%
2 @75%
2 @80%
5x1 @85%"


C
5 Rounds
2min AMRAP
5 Power clean, 155lbs
10 T2B
15 Wall balls, 20/14, 10/9
2min Rest

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Tuesday, January 19, 2016

A
90s Max Muscle up
Rest 2min
90s Max Kipping Pull ups
Rest 2min
90s Max Dips


B
10 max height box jump overs - hot start
Then:
E2M for 14min
3 Box Squats @ Parallel @ 82%


C
9min AMRAP
15 Box jump overs, 24"/20" box
12 S2O, 135/85
9 Toes-to-bar

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Monday, January 18, 2016

A
5min Handstand hold
5min Freestanding HSPU
5min HS walking obstacle course


B
Clean Complex (Squat Clean, Front Squat, Thruster, Push Press: 5x1 @ 70% (185lbs) of CnJ
Back Squat: 2x1,5 @ 90% (340lbs), 90% - 65lbs
Deadlift: Work to a 3RM then 1 5rep drop set at 45lbs less.
Then:
7x3 Box Squats at Parallel @ 80%


C
15min AMRAP
3 Muscle ups
5 Deads, 335/225
7 Box jumps
9 HSPU, Strict

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Sunday, January 17, 2016

A
15yd Outlier Warm Up

B
3x30yd broad jump
3x10yd, 3pt stance

Then:
EMOTM for 10min
2x 20yd up and back
5 Burpees


C
5x10
Dumbbell Shoulder Press, 45lbs
Dumbbell Row, 45lbs
Dumbbell Bench Press, 45lbs

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Saturday, January 16, 2016

A
4K Run

B
rest

C
rest

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Friday, January 15, 2016

A
5mins to get your heart rate up
Bike
Run
Row
Jump
2 Rounds:
10 Push Ups
10 Hollow Rocks


B
1RM Shoulder Press

C
Bergeron Beep Test
EMOM for as long as possible:
7 Thrusters (75/55) +
7 Pull ups+
7 Burpees

*Max time cap will be 12mins
If/when you fall off the minute pace,
perform one round every other minute.

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Thursday, January 14, 2016

A
Dynamic Warm up

B
4 Rounds:
5 Goblet Squats (53/35)
10 Goblet Lunges
20 Alt Jumping Lunges (L+R=2)
1min Rest


C
For Time:
30 Front Squats (95/65/45)
***From Rack
2min Rest
wod 3
21,15,9
Deadlift, 225lbs
HSPU

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Wednesday, January 13, 2016

A
10min Handstand Hold practice

B
20min EMOT2M
3 Box Squats @ 75% @ Parallel box height


C
20min ROMWOD

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Tuesday, January 12, 2016

A
10min EMOM
1. 10 push Ups
2. Duck Walk From Rig to Wall


B
Snatches
16min EMOM
Mins: 0-3
2 Reps at 75%
Mins: 4-7
1 Rep at 85%
Mins: 8-11
1 Rep at 90%
Mins: 12-15
2 reps at 80%


C
17min AMRAP:
40 Lateral Barbell Burpees
30 Snatch (75/45)
30 Lateral Barbell Burpees
30 Snatch (105/75)
20 Lateral Barbell Burpees
30 Snacthes (135/100)
10 Lateral Barbell Burpees
AMRAP Snatch (165/120)
RX+ 95/75, 135/105, 165/125, 210/145

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Monday, January 11, 2016

A
5 Rounds
3x T2B, Pull up, C2B, Bar MUs
Then:
5min Handstand hold
5min Freestanding HSPU


B
"1. Cleans
3 @60%
3 @70%
3x2 @80%
3x2 @85%

2. Postional Back Squats
3x3 @75%
*Slow on the way down, fast up. Focus
on holding position with an upright
chest

2. Clean Pulls
4x3 @100%"


C
For Time:
3 Rounds
50 Wall Balls
14 Muscle ups
30 Hang Power Snatch, 135/85lbs

Post Comments (0)

Sunday, January 10, 2016

A
Dynamic Warm up

B
5x10yd starts
10x100yd sprints


C
4 Rounds
15 Box jumps, 24"
10 Front Rack lunges, 135lbs
5 Back Squats


Post Comments (0)

Saturday, January 09, 2016

A
Rest

B
Rest

C
Rest

Post Comments (0)

Friday, January 08, 2016

A
1x Max Pull ups, strict
2min Rest
1x Max Pull ups, kipping
3min Rest
2 Rounds
Max Dips
2min Rest


B
15min Cap:
8 climbing sets of:
1 Power Clean +
1 Push Jerk +
1 Split Jerk


C
Every 3 minutes for as long as
possible complete:
***From 0:00-3:00***
**2 Rounds**
4 Thrusters (95/65)
4 Pull-Ups
***From 3:00-6:00***
**2 Rounds **
6 Thrusters
6 Pull-Ups
***From 6:00-9:00***
**2 Rounds**
8 Thrusters
8 Pull-Ups
…ect.

Post Comments (0)

Thursday, January 07, 2016

A
For time:
5k Run


B
60min
RomWod


C
Rest

Post Comments (0)

Wednesday, January 06, 2016

A
Rest

B
Rest

C
Rest

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Tuesday, January 05, 2016

A
30 muscle ups for time

B
1. Push Press
4 @60%
4 @65%
3x4 @70%

2. Behind the Neck Jerk
3 @60%
3 @70%
3 @80%
5x2 @85%


C
8 Rounds:
1min to finish:
5 Front Squats (65%)
8 Jump Squats
- 1min Rest b/w

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Monday, January 04, 2016

A
10min Bar muscle up practice
10min Freestanding HSPU


B
8 Rounds:
1min to finish:
5 Power Cleans (65%) +
5 Front Squats
- 1min Rest b/w

1. Clean W/O Touch +
Front Squat
3 @60%
3 @70%
3x3 @80%

2. Cleans
5x2 @80%

3. Clean Pulls (Just a shrug)
4x3 @110%

Superman Holds
6 rounds of Tabata
:20 hold/:10 rest


C
For time:
21 Clusters, 95/65lbs
21 Pull ups
15 Clusters, 115/85lbs
15 C2B
9 Clusters, 135/105lbs
9 Bar muscle ups

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Sunday, January 03, 2016

A
10yd Outlier Warm up

B
5x30yd sprint, 2pt
4x20yd broad jump, behind the neck
3x6 bulgarian split squat to 4x single leg broad jump
5x5 Sumo Deadlift 95,135,185,225
5x6 rhythmic lunge jumps, weighted (10#) each leg
5x6 per leg barbell reverse lunge


C
3x3 Strict press + 6 Push press
3x5 Bench Press, 225lbs

Then:
5 Rounds
10 Bench Press, 135lbs
5 Pull ups

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Saturday, January 02, 2016

A
Dynamic warm up

B
10x2 Box Squats @ 75%

Then:
10,8,6,4,2
Thrusters, 155lbs
HSPU, strict


C
2mile run

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Friday, January 01, 2016

A
Rest

B
Rest

C
Rest

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Thursday, December 31, 2015

A
2x
Max strict pull ups
Max strict wide grip pull ups
Max strict chin ups
Max strict false grip pull ups


B
E2M for 20min
2 box squats (below parallel) @ 75%


C
12 Power cleans
12 Burpees
9 Hang Power cleans
9 Burpees over bar
6 Squat Cleans
6 Burpee box jumps

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Wednesday, December 30, 2015

A
1 mile run
3 Rounds
Max unbroken double unders
2min Rest


B
Snatch: 1x1, 85% + 5lbs (195lbs), Then drop to 50% of your 85% for 5 Power Snatch reps . Then drop an additional 10lbs and do as many Power Snatch reps in 30s as possible.
Front Squat + Thruster: 4x1, 65%+ 10lbs of Front Squat (215lbs)
Back Squats: 4x3 @ 70% + 5lbs (270lbs)


C
5 Rounds
50yd Sled push/25yd sled push
20 KBS, 2Pood/1.5Pood
If Partnering up partner 1 pushes sled while other partner swings KBS for max reps

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Tuesday, December 29, 2015

A
10min Handstand Pirouette or obstacle course practice

2 Rounds
Max Muscle ups/Max Dips (Do dips if you do not have muscle ups)
2min Rest


B
4x10 Bent Over Row (135/75)
3x10 GHR


C
20min AMRAP
5 Power cleans (145lbs / 95lbs)
10 Toes to bar
15 Wall balls (20lbs/14lbs to 10'/9' target) 
If partnering up - go 1/1 in reps
Each partner must do total reps specified

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Monday, December 28, 2015

A
3 Rounds
Max Strict muscle ups
2min Rest


B
CnJ: 6x1, 85% + 10 (235lbs) with 2min rest
Box Squats: 4x3, 75% + 10lbs (290lbs) TnG
Stiff Leg Deadlift: 3x8, 60% + 10lbs (255lbs) Maintain slight knee bend throughout movement


C
10min AMRAP
30 Double-unders
15 Power snatches (75lbs / 55lbs)

10min Rest

10min AMRAP
60 Bar-facing burpees
30 Overhead squats (115lbs / 85lbs)
10 Muscle-ups 

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Sunday, December 27, 2015

A
Dynamic Warm up

B
EMOTM for 10min
Even minute (0,2,4,6,8)
30s Hollow hold
Odd minute (1,3,5,7,9)
20 Push ups
E2M for 20min
3 box squats (below parallel) @ 65%


C
9,7,5
Snatch
Burpee Box Jump
Pull up

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Saturday, December 26, 2015

A
Rest

B
Rest

C
Rest

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Friday, December 25, 2015

A
Rest

B
Rest

C
Rest

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Thursday, December 24, 2015

A
Dynamic warm up

B
12 Days of Christmas
1 CnJ, BW
2 HSPU, Strict
3 WB, 20/14
4 Burpees
5 OHS, BW
6 T2B
7 KBS, 2 Pood
8 DU's
9 Front Squats, BW
10 Box Jumps30"
11 Snatch, BW
12 Muscle ups


C
romwod

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Wednesday, December 23, 2015

A
5k Run

B
rest

C
rest

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Tuesday, December 22, 2015

A
10min Handstand Pirouette or obstacle course practice
10min Weighted muscle up practice


B
EMOM for 12min
5 Front Squat 135/95#
10 Push Ups

Rest 10min
3min AMRAP
10 OHS 95/65
10 Dips
Rest 2min
3min AMRAP
12 OHS 95/65
12 Dips
Rest 2min
3min AMRAP
14 OHS 95/65
14 Dips
Rest 2min
3min AMRAP
16 OHS 95/65
16 Dips


C
Rest

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Monday, December 21, 2015

A
3 Rounds
Max pull ups
2min Rest


B
5x1 CnJ @ 85%
3x6 Stiff leg deadlift @ 60%
8x3 Box Squats, @ 65%


C
For Time
3 Rounds
400m Run
21 KB Swings, 55/35lbs
12 Pull-ups

Then 10min Later
Diane
21,15,9
Deadlifts 225/155lbs
HSPU

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Sunday, December 20, 2015

A
Top Speed Warm up

B
5x30 Low squat ankle jump
5x8 per leg Rhythmic jump into 20yd sprint
3x3 F-R-L-B jump
5x5,4,3,3,3 Deadlift (55%,70%,75%)


C
3 Rounds
10 Power Snatch, 95lbs
6 OHS
200m run

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Saturday, December 19, 2015

A
5k Run

B
Rest

C
Rest

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Friday, December 18, 2015

A
3 Slow Rounds
250M Row
20 yard handstand walk


B
3x1,10,20 PC Cycling @ 90%,60%,60%
3x3 Superset of strict press @ 50% of CnJ + Max pull ups
3x3,5,5 Deadlift @ 80%, drop sets @ -60lbs


C
12min AMRAP
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 pull-ups
45' Foot Ovehead Walking lunge - R 1.5Pood/1 Pood
45' Foot Ovehead Walking lunge - L 1.5Pood/1 Pood

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Thursday, December 17, 2015

A
5 Rounds
5 Pike ups
5 Supermans
5 Hollow rocks
Try to go unbroken each round


B
5x7 Back Squats @ 75% + 25lbs

C
9min Time Cap
2 Clean & Jerks (145#/105#)
50 Double-Unders
4 Clean & Jerks (145#/105#)
50 Double-Unders
6 Clean & Jerks (145#/105#)
50 Double-Unders
8 Clean & Jerks (145#/105#)
50 Double-Unders
10 Clean & Jerks (145#/105#)
50 Double-Unders

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Wednesday, December 16, 2015

A
60min RomWOD

B
Rest

C
Rest

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Tuesday, December 15, 2015

A
Tabata
1. Sit ups
2. Push ups
3. Squats
4. Hollow rocks


B
5 Rounds
20 Squats
20 Lunges
20 Jump squats
20 jumping lunges
20 sumo squats
1min Rest


C
Rom Wod

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Monday, December 14, 2015

A
rest

B
rest

C
rest

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Sunday, December 13, 2015

A
Dynamic warm up

B
5x8 rhythmic lunge jumps to 10yd sprint
4x5 per leg alternating 1,2,3 jump
4x20yd sprints
3x10 jump squats @ 30% to 20yd broard jump
4x8 GHR


C
3 Rounds
5 push ups
60s Side Plank - r/l/f
1min rest

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Saturday, December 12, 2015

A
5k run

B
rest

C
rest

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Friday, December 11, 2015

A
250m freestyle swim

B
5 Rounds
50m freestyle swim
50m kick


C
250m freestyle swim

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Thursday, December 10, 2015

A
5 Rounds
5 Pike ups
5 Supermans
5 Hollow rocks
Try to go unbroken each round


B
4 Rounds
100 Mountain climbers
400M Run

Then:
5x7 Back Squats @ 75% + 20lbs


C
7min Time Cap
Row 500m
10 Deads, 345lbs
15 Burpee box jumps 30"
8 Deads, 345lbs
15 Burpees box jump 40"
6 Deads, 345lbs

20min Mobility

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Wednesday, December 09, 2015

A
2 Push ups, 1s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
4x1,5,10,15 PS Cycling @ 85%,50%,50%,50%
5x1 2 Push Press + Push Jerk @ 65%
5x7 Back Squats @ 75% + 20lbs


C
7min Time Cap
Row 500m
10 Deads, 345lbs
15 Burpee box jumps 30"
8 Deads, 345lbs
15 Burpees box jump 40"
6 Deads, 345lbs

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Tuesday, December 08, 2015

A
10min Handstand Hold practice
5min Weighted muscle up practice


B
18min Time Cap
800M run
12 Deadlifts, 225lbs
4 OHS, 225lbs
600m run
12 Deadlifts, 225lbs
4 OHS, 225lbs
400m run
12 Deadlift, 225lbs
4 OHS, 225lbs


C
Rest

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Monday, December 07, 2015

A
100 Shoulder taps
100 Hollow rocks
100 Push ups
100 Supermans


B
5x1 CnJ @ 85%
3x6 Stiff leg deadlift @ 60%
4x9 Back Squats @ 70% + 25lbs


C
12min Time cap
20' UNB Handstand walk
15-R leg pistols, 24kg
20' UNB Handstand walk
15 Wall Balls, 10', 20lbs
14 Ring Dips
1min Rest
14 Ring Dips
15 Wall Balls, 10', 20lbs
20' UNB Handstand walk
15-L leg pistols, 24kg
20' UNB Handstand walk


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Sunday, December 06, 2015

A
2k Run

B
3x10 Jump squats @ 30%
10 20yd sled push
3x5 Depth jumps


C
Rest

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Saturday, December 05, 2015

A
5k Run

B
rest

C
rest

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Friday, December 04, 2015

A
2 Rounds
300m run
25 Push ups
10 Leg circles


B
7x5 Back Squat @ 80% + 20lbs
3x3,8,8 Sumo Deadlift @ 80% + 25 lb, -65lbs, -65lbs


C
3 Rounds
20 KBS, 2 Pood
300yd Gasser

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Thursday, December 03, 2015

A
100 Hollow rocks
2min L-sit hold


B
10min
Max Cals on Airdyne

Rest 10min

21,15,9,6,3
HSPU, Strict
Front Squats, 195lbs
Burpees


C
Rest

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Wednesday, December 02, 2015

A
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Then:
2 Push ups, 1s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
4x1 Snatch + Snatch Balance +OHS @ 120% of BW + 15lbs
3x1 CnJ, 95%, 95% - 20lbs for the 2 drop sets
4x1 2 Push Presses + Push Jerk @ 60% + 15lbs
5x7 Back Squats @ 75% + 20lbs


C
6 Rounds
10 Body Weight Bench Press
5 Muscle ups

Team WOD
4 Rounds
Pace Horse - 100M sled push and 100m sand bag carry
Bench Press - 65/95/135/185
Elevated ring rows
Dips
Double Unders

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Tuesday, December 01, 2015

A
10min Handstand Hold practice
5min Weighted muscle up practice


B
7min AMRAP
3 Snatch Grip Deadlifts , 225lbs
3 Toes-to-bar
6 Snatch Grip Deadlifts , 225lbs
6 Toes-to-bar
9 Snatch Grip Deadlifts , 225lbs
9 Toes-to-bar
12 Snatch Grip Deadlifts , 225lbs
12 Toes-to-bar
15 Snatch Grip Deadlifts , 225lbs
15 Toes-to-bar
18 Snatch Grip Deadlifts , 225lbs
18 Toes-to-bar...

Rest 10min
64 push ups
8 OHS, 205/135


C
Rest

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Monday, November 30, 2015

A
3 ME Push ups w/90s Rest
3 ME Ring Pull ups w/60s Rest


B
6X1 Snatch @ 85% + 15lbs
4x1 Power Clean + 3 Thrusters @ 65% + 15lbs
4x9 Back Squats @ 70% + 20lbs


C
6 Rounds
300m run
3min Rest

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Sunday, November 29, 2015

A
Outlier warm up

B
4x5 each leg 1,2,3 jump
4x20yd sprint
EM for 10min
Even - 10x 4 star drill
Odd 10 knee jumps


C
3 Rounds
60s Max Wall Balls
60s Max Med Ball Push ups
60s Rest

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Saturday, November 28, 2015

A
5k Run

B
rest

C
rest

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Friday, November 27, 2015

A
10min Dynamic Warm up

B
10x3 Squat, 335lbs

Then:
15,12,9
OHS, 185lbs
Deadlift, 315lbs
300m Run


C
Rest

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Thursday, November 26, 2015

A
Dynamic Warm up

B
Teams of 4 - one runner

Gymnastics Movements
20 sit ups = 2pts
15 ring rows = 5pts
5 pull ups = 5pts
15 push ups= 5pts
25 air squats = 10pts
5 wall climbs = 15pts
20 Hollow rocks = 15pts

Metcon
400M run - 10pts
5k run - 500pts

Weightlifting
1 CnJ - 3 pts - 65lbs
3 Clean - 3pts - 65lbs
6 Deadlift - 1pt - 65lbs
20 kb swings, 35lbs = 10pts
15 Wall balls = 15pts


C
Rest

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Wednesday, November 25, 2015

A
10min Handstand hold practice

B
5 Rounds
20yd HS Walk
20yd Sled push


C
Rest

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Tuesday, November 24, 2015

A
5k Run

B
Rest

C
Rest

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Monday, November 23, 2015

A
2 Slow Rounds
500M row
50 Push ups


B
6X1 Snatch @ 85% + 10lbs
4x1 Power Clean + 3 Thrusters @ 65% + 10lbs
4x9 Back Squats @ 70% + 15lbs


C
Fort time
1200m run
800m run
400m run
200m run
Work:Rest - 1:1

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Sunday, November 22, 2015

A
5k Run

B
Rest

C
Rest

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Saturday, November 21, 2015

A
5k Run

B
7x5 Back Squat @ 80% + 15lbs
50 Hollow rocks in between sets


C
21,15,9
HSPU
Push ups

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Friday, November 20, 2015

A
2 Rounds
10 Strict T2B
10 Pull ups
10 Deck squats


B
5x2 Muscle Snatch @ 55% + 10lbs
7x5 Back Squat @ 80% + 15lbs
3x3,8,8 Sumo Deadlift @ 80% + 20 lb, -65lbs, -65lbs


C
For Time
100 Push ups
2 Rope climbs
100 Kettlebell swings, 1.5Pood
2 Rope climbs
100 Double-unders
2 Rope climbs
100 Overhead squats (95/65lbs)

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Thursday, November 19, 2015

A
10,6,4,2
HSPU, strict
C2B Pull ups, Strict


B
For Time:
2000m Row
50 Double unders
1600M Run
Then Immediately following:
5min AMRAP
Max muscle ups


C
20min Mobility

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Wednesday, November 18, 2015

A
5 Rounds
5 Tuck ups
5 Straddle up
5 V-ups


B
4x1 Snatch + Snatch Balance +OHS @ 120% of BW + 5lbs
3x1 CnJ, 95%, 95% - 20lbs for the 2 drop sets
4x1 2 Push Presses + Push Jerk @ 60% + 5lbs
5x7 Back Squats @ 75% + 15


C
For Time:
10 Rounds
50m Swim
10 Push ups
10 Squats

Post Comments (0)

Tuesday, November 17, 2015

A
1,2,3,4...10 Pull ups (kipping)
10,9,8,7…1 Dips (Kipping)


B
10min AMRAP
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target) 

Then Rest 10min
1000m row
50 Thrusters, 45lb BB
30 Pull ups


C
Rest

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Monday, November 16, 2015

A
2 Rounds
500M Row
120ft HS Walk


B
6X1 Snatch @ 85% + 5lbs
4x1 Power Clean + 3 Thrusters @ 65% + 5lbs
4x9 Back Squats @ 70% + 15lbs


C
Fort time
6 Rounds
200m Run
200m Walk

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Sunday, November 15, 2015

A
10min dynamic warm up

B
2x 300m hill sprints

3 Rounds
5 Bulgarian split squats - R
30yd single leg broad jumps - R
5 Bulgarian split squats - L
30yd single leg broad jumps - L


C
2 Rounds
5 Push ups
30s planks
5 Push ups
30s right side bridge
5 Push ups
30s Left side bridge

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Saturday, November 14, 2015

A
5k Run

B
Rest

C
Rest

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Friday, November 13, 2015

A
Rest

B
Rest

C
Rest

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Thursday, November 12, 2015

A
100 Hollow rocks
100 Superman Rock
5min Handstand hold practice
5min Weighted muscle up


B
4x1 Snatch + Snatch Balance +OHS @ 120% of BW

C
3x 9min AMRAP
8 CnJ, 135lbs
30 Double unders
20yd Front Rack Lunge, 135lbs
30 Push ups
8 Snatch, 135lbs

Rest 2min Between sets

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Wednesday, November 11, 2015

A
50 straddle leg raise, each leg
2min accumulate L-sit
100 Hollow rocks


B
4x1 Snatch + Snatch Balance +OHS @ 120% of BW
3x1 Max Clean
4x1 2 Push Presses + Push Jerk @ 60%
5x7 Back Squats @ 75% + 10lbs


C
For Time:
21,15,9
C2B Pull ups
Calorie Row

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Tuesday, November 10, 2015

A
50 straddle leg raise, each leg
2min accumulate L-sit
100 Handstand shoulder taps - against wall
100 Hollow rocks


B
6X1 Snatch @ 85%
4x1 Power Clean + 3 Thrusters @ 65%
4x9 Back Squats @ 70% + 10lbs


C
10min AMRAP
60 Bar-facing burpees
30 Overhead squats, 125lbs
10 Muscle-ups 

Then Rest 10min
9,7,5
Snatch, 155lbs
HSPU, 6in deficit

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Monday, November 09, 2015

A
20 muscle ups

B
12 minutes of:
3 snatches, 135lbs
6 clean and jerks, 135lbs
9 chest-to-bar pull-ups
54 double-unders


C
4x9 Squats, 295lbs

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Thursday, November 05, 2015

A
20 Muscle ups

B
Establish 2RM Hang Snatch

Then:
7x5 Squats, 325lbs


C
3 Rounds for Time
30 Wall Balls 20/14#
30 Push-Ups

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Wednesday, November 04, 2015

A
20 Muscle ups

B
2RM Hang Snatch

C
20min mobility

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Tuesday, November 03, 2015

A
20 Muscle ups

B
5x1 2 Snatch + Snatch Balance, 135,155,175,185,205

5x1 2 Power Cleans + Push Jerk, 175,185,195, 205, 205lbs

5x7 Squat, 305lbs


C
20min Mobility

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Monday, November 02, 2015

A
20 muscle ups

Then:
4x16 pull ups, strict


B
5x2 Snatch grip deadlift + Low hang snatch @ 185lbs

4x1 2 Press + 2 Push press @ 160lbs

4x9 Front Squat E3M @ 225lbs


C
Diane
21,15,8
Deadlifts, 225lbs
HSPU

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Sunday, November 01, 2015

A
20 muscle ups

B
5x2 Power Snatch from the Power position @ 185lbs
3x1,2,2 Power Clean @ 245lbs, 225lbs, 205lbs
4x9 Squat, 285lbs


C
5 Rounds for TIme
7 Deadlifts 315lbs
7 Ring Dips


Post Comments (0)

Saturday, October 31, 2015

A
5k Run

B
rest

C
rest

Post Comments (0)

Friday, October 30, 2015

A
10min Assisted Press to Handstand
20 Muscle ups


B
5x2 POWER SNATCH FROM THE POWER POSITION @ 185lbs

3x1,3,3 Front Squat @ 295lbs, 255lbs, 255lbs


C
21,15,9
KBS, 2 Pood
Pull ups

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Thursday, October 29, 2015

A
15min Dynamic warm up

B
10min AMRAP
5 KBS, 2 Pood
10 KB Goblet squats, 2 Pood
15 KB SDHP, 2 Pood


C
10min mobility

Post Comments (0)

Wednesday, October 28, 2015

A
3 Rounds
10 C2B
10 HSPU


B
3x1,2,2 Power Clean @ 245lbs, 225lbs, 205lbs

5x3 Tall jerk @ 155lbs

3x1,Max Back squat @ 365lbs, 315lbs


C
2 Rounds
100 Push ups
30 T2B

Post Comments (0)

Tuesday, October 27, 2015

A
10min Handstand hold practice
10min Practice butterfly muscle ups


B
5x1 2 SNATCH + 2 SNATCH BALANCES @ 185lbs

5x1 2 POWER CLEANS + PUSH JERK @ 225lbs

5x2 Front Squat E3M for 15min, HAP


C
5 Rounds for Time
12 SDLHP 95lbs
12 Push Jerks

Post Comments (0)

Monday, October 26, 2015

A
5 Rounds
10 Ring Dips
5 HSPU


B
5x2 Snatch grip deadlift + Low hang snatch @ 185lbs

4x1 2 Press + 2 Push press @ 160lbs

5x2 Front Squat E3M


C
30 Thrusters, 135lbs

Post Comments (0)

Sunday, October 25, 2015

A
5 Rounds
10 Pull ups
10 Push ups


B
E2M for 20min
5 Squats

Then:
5 Rounds
10 Squats, 155lbs
150yd gasser


C
20min mobility

Post Comments (0)

Saturday, October 24, 2015

A
5k Run

B
Rest

C
Rest

Post Comments (0)

Friday, October 23, 2015

A
Row 500
Dynamic mobility


B
5x3 3 Position Snatch, 135lbs

Then:
3 Rounds
300m Run
15 Hang Power cleans, 155lbs
15 Box jump overs, 24"


C
Rest

Post Comments (0)

Thursday, October 22, 2015

A
Rest

B
Rest

C
Rest

Post Comments (0)

Wednesday, October 21, 2015

A
30 Muscle ups

B
3x1,2,2 - Power CnJ @ 85% (245lbs) then 2 drop sets at 225lbs

5x3 Tall Jerks @ 55% (155lbs)

2x1,Max Back Squat @ 90% (365lbs) then Max set at 320lbs


C
3 Rounds for Time
20 PSN 115/75#
20 Push-Ups
20 Pull-Ups

Post Comments (0)

Tuesday, October 20, 2015

A
3 Rounds
3 T2B
3 Pull ups
3 C2B Pull ups
3 Bar Muscle ups


B
5x1 Snatch Complex + Hang Snatch @ 175lbs - 3up to knees, 3 down to floor, 3 up to knees, then snatch

5x2 Clean from blocks @ 75% 225lbs

4x3 Front Squat @ 245lbs


C
For Time
50 DL 185/120#
40 Pull-Ups
30 FSQ 185/120#
20 Ring Dips
10 Thrusters 185/120#

Post Comments (0)

Monday, October 19, 2015

A
10,9,8,...1
HSPU, Strict
1,2,3,...10
Pull up, strict


B
4x1 Snatch grip Deadlift + Hang Snatch @ 65% + 5.5lbs (165lbs) - 4inch deficit,

4x1 Press + 3 Push press @ 55%(155lbs)

5x2 Front Squat @ 65% (215lbs) - 3s Pause in the bottom


C
3 Rounds
60s V-ups
60s Burpee Box jumps
60s Double unders
60s Rest

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Sunday, October 18, 2015

A
4k Run

Then:
60min of mobility


B
Rest

C
Rest

Post Comments (0)

Saturday, October 17, 2015

A
4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat


B
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings, 2/1.5 pood

Then:
BSQ 5x2 E3M (HAP)


C
SN” OTM 20

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Friday, October 16, 2015

A
Run: 400
Then
5 Rounds of Cindy


B
AMRAP: 15 Minutes
Burpee Box Jump Over: 10 (24”/20”)
Lunge 40’
AbMat Sit-up: 30
Lunge 40’

Then:
SN OTM 20 (Work up)


C
OTM 10 Minutes
Sprint: 25M

Post Comments (0)

Thursday, October 15, 2015

A
4 Rounds
:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank


B
Row: 1000M
Then:
3 Rounds
PCL: 21 (#185/#120)
C2B: 15
Dip: 9


C
OHS 5x12 E3M (HAP)

Then:
SN OTM 20 (Work up)

Post Comments (0)

Wednesday, October 14, 2015

A
Rest

B
Rest

C
Rest

Post Comments (0)

Tuesday, October 13, 2015

A
Rest

B
Rest

C
Rest

Post Comments (0)

Monday, October 12, 2015

A
4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat


B
PP 5x10 E3M (HAP)

AMRAP 12 Minutes
Wall Ball: 15 (#20/#15)
Pull-Up: 15

Then:
Legless Rope climb: OTM 10 Minutes


C
High Hang Power Snatch: OTM 20

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Sunday, October 11, 2015

A
5k

B
Rest

C
Rest

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Saturday, October 10, 2015

A
5k run

B
3 Rounds for time
MU: 10
T2B: 10
Burpee Box Jump over: 10 (24”/20”)


C
CL&J: OTM 15 (All reps over 90%)

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Friday, October 09, 2015

A
Run: 400
Then
5 Rounds of Cindy


B
Every 3:00 for 4 Rounds
HCL&J: 15 (#115/#75)
Sprint (100M – 100% Effort, not a recovery)

Then:
P 5x5 E3M (HAP)

Then:
Wall Ball: 10 (#30/#20) OTM 10


C
SN: OTM 15 (All reps over 90%)

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Thursday, October 08, 2015

A
10 Rounds
Swing Max Reps :30 (#124/#88)
Rest :30


B
BSQ 5x10 E3M (HAP)

C
SN: OTM 20 – Work up and set a PR

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Wednesday, October 07, 2015

A
BB Complex
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS AMRAP 5 Minutes (#75/#55)


B
DL/CL/FSQ/J (#225/#155) AMRAP: 20:00

Then:
BP 5x12 E3M (HAP)

Then:
L-Sit :20/:10 x 8 in parallettes


C
SN: OTM 20 – Work up and set a PR

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Tuesday, October 06, 2015

A
20min Hip and shoulder mobility

B
AMRAP: 7:00
OHS: 7 (#115/#75)
Push Up: 7 (Feet on 10” Box, Hands on #45 Plates)
C2B: 7

Then:
Rope Climb: 2 OTM 10


C
CL + CL OTM 20 – Work to heavy double

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Monday, October 05, 2015

A
Run: 400
Then
5 Rounds of Cindy


B
Run: 400
PJ: 15 (#135/#95)
3 Rounds for time
If you break the PJ, then run 200

Then:
OHS 5x2 E3M (HAP)


C
CL: OTM 20 – Work up and set a PR

Then:
Sled: 800 For time (#90/#70)

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Sunday, October 04, 2015

A
Rest

B
Rest

C
Rest

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Saturday, October 03, 2015

A
5k run

B
3x10yd, 3pt stance
2x10yd, push up start
2x30yd sprint, 2pt
3x40yd, 3pt stance
2x20yd Single leg hops
2x8 Single Leg Squat
5x5 Squat E3M


C
Rest

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Friday, October 02, 2015

A
Run:
100 (Max Effort)
3 Rounds of Cindy
Every 3:00 for 6 Intervals


B
BSQ 5x8 E3M (HAP)

Then:
CL&J OTM 30 Minutes – First 10 reps work to daily 1 RM – Decrease Load to 70% - then work up slowly to beat your daily


C
20min Shoulder Rehab

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Thursday, October 01, 2015

A
BB Complex
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS AMRAP 5 Minutes (#75/#55)


B
AMRAP: 15 Minutes
KB OH Walking Lunge: 40’ (20kg/12kg)
Double FSQ: 20
Run: 200

Then:
Wall Ball: Max Reps in 5:00 (#30/#20)


C
8 Rounds
Sled: Sprint: 100M (#50/#35)
Rest 1:00

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Wednesday, September 30, 2015

A
Shoulder Rehab:
50 Shoulder Press 15#
50 Push Ups
YTWL x 20


B
6 Rounds for time
TH: 5 (#185/#120)
C2B: 10

Then:
Seven rounds for time
Double Under: 50
Swing: 10 (#124/#88)


C
AMRAP: 12 Minutes
Butcher: 25M (#180/#120)
5 Burpees

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Tuesday, September 29, 2015

A
4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat


B
AMRAP: 10 Minutes
KBS: 30 24kg/16kg
Wall Ball: 15 (#20/#14)
Ball Slam: 15

Then:
BSQ 5x3 E3M (HAP)


C
HCL + PCL (TNG) OTM 20

Then:
8 Rounds
Sled: Sprint: 100M (#50/#35)
Rest 1:00

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Monday, September 28, 2015

A
BB Complex
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS AMRAP 5 Minutes (#75/#55)


B
3 Rounds
BSQ: 30 (#135/#95)
AbMat Sit Up: 30
Run: 200

Then:
L-Sit: At Bottom of ring dip: :10/:20 x 8 (Reverse Tabata – It is still going to suck, enjoy)


C
BSQ: 7 x 1 (All Reps over 90%)

Then:
5 Rounds
Suicide: 5yd, 10yd 15yd
Rest 1:00

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Sunday, September 27, 2015

A
90min football practice

B
rest

C
rest

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Saturday, September 26, 2015

A
5k run

B
Rest

C
Rest

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Friday, September 25, 2015

A
4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat


B
3 Rounds
Swing: 30 (H2H)
Wall Ball: 30 (#20/#14)
Ball Slam: 30 (#30/#20)

Then:
RDL 5x5 E3M (HAP)

Then:
T2B: 10 Strict OTM 5 w/Ankle Weights


C
PCL + PP + PJ OTM 20

Then:
Walk 30 Minutes with #40 vest holding 2 (16kg/12kg bells)

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Thursday, September 24, 2015

A
BB Complex
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS AMRAP 5 Minutes (#75/#55)


B
AMRAP: 12 Minutes
KBTH: 15 (24kg/16kg)
Renegade Row: 10
Lunge 80’ (No bells)

Then:
PP 5x8 E3M (HAP)


C
CL&J: 2 TNG OTM 20 (HAP)

Then:
10 Rounds
Butcher High Push: 25M (#270/#180)
Rest 1:00

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Wednesday, September 23, 2015

A
AMRAP 8 Minutes
TGU + Windmill 1/1


B
AMRAP 15 Minutes
Weighted Step Ups: 12 (Alternating feet w/(2) 24kg/16KG Bells) Set Height to near hip height.
Dip: 10
Farmers Carry: 100M

Then:
BSQ 5x2 E3M (HAP)

Then:
OTM 10:00
Wall Ball: 10
Burpee: 5


C
SN: OTM 30 – First 10 reps to work to daily 1 RM – then decrease load to 80% and work the next 20 no more than 90%

Then:
Sled: Drag 1 Mile for time (#135/#90)

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Tuesday, September 22, 2015

A
BB Complex
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS AMRAP 5 Minutes (#75/#55)


B
3 Rounds for time
Run: 400
OHS: 15 (#185/#120)


C
PCL + PJ + SJ OTM 20
Use as a heavy skills complex – the limiter should be the PJ.

Then:
Sprint: 100M Every :45 for 10 Intervals

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Monday, September 21, 2015

A
Rest

B
Rest

C
Rest

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Sunday, September 20, 2015

A
Rest

B
Rest

C
Rest

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Saturday, September 19, 2015

A
5k Run

B
Partner WOD
6,10,14
C2B Pull ups
G2O


C
3 Rounds
50m sand run
50m KB Toss
50m Med ball toss


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Friday, September 18, 2015

A
rest

B
rest

C
rest

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Thursday, September 17, 2015

A
5k Run

B
Rest

C
Rest

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Wednesday, September 16, 2015

A
AMRAP 8 Minutes
TGU + Windmill 1/1


B
AMRAP: 12 Minutes
HPSN: 7 (#135/#95)
OHS: 7
Run: 200M

Then:
RDL 5x8 E3M (HAP)

Then:
AMRAP: 5 Minutes
Double KB Swing: 5 (24kg/16kg)
Double KB CL: 5
Double KB: FSQ: 5
Double KB J: 5


C
CL&J OTM 30 (First 10 Reps, work up to daily 1 RM, then decrease load to 80% then work back up)

Then:
Sprint: 25M x OTM 5 Minutes
Sprint: 50M x OTM 5 Minutes
Sprint: 100M x OTM 5 Minutes

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Tuesday, September 15, 2015

A
Rest

B
Rest

C
Rest

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Monday, September 14, 2015

A
10min mobility

B
Tabata:
1. Kickbacks
2. Push ups
3. Squats
4. L-sit


C
2mile run

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Sunday, September 13, 2015

A
4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat


B
Butcher High Push: 25M
Butcher Low Push: 25M (#90/#70)
Then:
4 Rounds for time
T2B: 15
WB: 15 (#30/#20)


C
CL: Spend 12 Minutes working up to daily 1 RM. Decrease load to 75% then take one rep every :30 for 10 Minutes (20 Intervals)

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Saturday, September 12, 2015

A
5k Run

B
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Then:
Tabata
L-Sit on #45 Plates


C
PSN + SN OTM 20 – Work up in loading

Then:
Sled Drag 1 Mile for time (#135/#90)

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Friday, September 11, 2015

A
4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat


B
4 Rounds for time
HSN: 15 (#115/#75)
T2B: 15
Ring Push Up: 15

Then:
BSQ 5 x 5 E3M (HAP)

Then:
AMRAP: 5 Minutes
KB Snatch + OHS 1/1 (24kg/16kg)


C
MSCL: 8 x 2 (HAP)
PPull 8 x 2 (HAP)
CL: Every :45 seconds for 30 Intervals – Work up slowly (HAP at the end)
Then:
Sled Drag 1 Mile for time (#135/#90)

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Thursday, September 10, 2015

A
AMRAP 8 Minutes
TGU + Windmill 1/1


B
5 Rounds for time
PJ:15 (#135/#95)
OHS: (Jerk grip or narrower than normal OHS): 15
Lunge 40’ – Bar in Front Rack

Then:
SDL 5 x 10 E3M (HAP)


C
HPSN: OTM 30 – work up slowly

Then:
Run 1 Mile (Easy – Warm up)
Sprint: 10M OTM 5 Minutes
Sprint 25M OTM 5 Minutes
Sprint: 50M OTM 5 Minute

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Wednesday, September 09, 2015

A
3 Rounds
10 GHD Sit ups, weighted
10 GHD Back ext, weighted
4 Bar Complex: Pull up, C2B, Bar MU


B
3 Rounds for time
Single KB TH: 21 (24kg/16kg) R
AbMat Sit Up: 21
Single KB TH: 21 (24kg/16kg) L
Push Up: 21 (On #45 Plates, Chest to ground)

Then:
BP 5 x 5 E3M (HAP)

Then:
T2B: Strict: Accumulate: 30 (No swing up or down – Control in both directions


C
6,10,14
CnJ
C2B

Then:
10 Rounds
Butcher Sprint: 50M: #70/#30
Rest 1:00

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Tuesday, September 08, 2015

A
AMRAP 8 Minutes
TGU + Windmill 1/1


B
3 Rounds for time
HPCL: 21 (#115/#75)
HSPU: 15
Bar MU: 9

Then:
OHS 5 x8 E3M (HAP)

Then:
Double KB Swing: 5 (24kg/16kg)
Double KB CL: 5
Double KB: FSQ: 5
Double KB J: 5
AMRAP: 5 Minutes


C
Hang MSCL: 8 x 2 (HAP)
PPull: 8 x 2 (HAP) from hang
HCL&J

Then:
Yoke Carry – Front Rack – Spend 10 minutes working up to heaviest load you can carry 25M

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Monday, September 07, 2015

A
4 Rounds
:15s Jumping Jack
:15s Air Squat
:15s Mountain Climber
:15s Jump Squat


B
Painstorm
DL: 5 (#115/ #75)
CL: 5
FSQ: 5
S2O: 5
BSQ: 5
AMRAP: 45 Minutes


C
5k Run
Then:
3 Snatch, 135lbs
3 C2B
5 Snatch, 135lbs
5 C2B
7 Snatch, 135lbs
7 C2B

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Sunday, September 06, 2015

A
90min Football

B
Rest

C
Rest

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Saturday, September 05, 2015

A
400m
20/30/20


B
6x800m sprints 1:1

Then:
2 Snatch, 135lbs
4 C2B
4 Snatch, 135lbs
6 C2B
6 Snatch, 135lbs
8 C2B


C
Rest

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Friday, September 04, 2015

A
Run: 400
30/20/30 w/Bands


B
Sled Sprint: 200M (#50/#35)
Then
4 Rounds for time
20 Goblet Squat (KB 24kg/16kg)
15 T2B
10 Push Up

Then:
DL 5 x 10 E3M (HAP)

Then:
L-Sit - :20/:10 x 8

Then:
SN: 3 TNG OTM 10 Minutes

Then:
5 Rounds for completion
Broad Jump Continuous: 25M
Sprint: 100M
Walk back to start


C
6,10,14
C2B
Snatch, 135lbs

Then:
5k Run

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Thursday, September 03, 2015

A
BB Complex
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS AMRAP 5 Minutes (#75/#55)


B
AMRAP: 12: Minutes
Wall Ball (Max) – When you stop shooting the wall ball – you run.
Run: 100M

Then:
P 5 x 5 E3M (HAP)

Then:
3 Rounds for time
KB Snatch 1/1 x 10 (20 Reps) 24kg/16kg
AbMat Sit Up: 30


C
CL: OTM 20 (All reps over 80%)

Then:
AMRAP: 12 Minutes
Butcher Low Push: 25M (#90/#70)
Run: 50M

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Wednesday, September 02, 2015

A
Run: 400
30/20/30 w/Bands


B
3 Rounds for time
Row: 1k
Then
Swing: 12 (32kg/24kg)
CL&J: 10 (#155/#105)

Then:
BSQ 5 x 8 E3M (HAP)

Then:
10 Rounds for time
Legless: Rope Climb: 1
Run: 100


C
PSN:3 TNG OTM 10

Then:
Yoke Carry: 800M for time (#140/#100)

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Tuesday, September 01, 2015

A
4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat


B
4 Round for time
Burpee: 12
Wall Ball: 12 (#20/#14)

Then:
PCL+ PJ + SJ: Work up to heaviest load for good power clean. OTM 10


C
6,10,14 - 6min Cap
C2B
Ground to Overhead, 135lbs

Then
Max Rep Ground to Overhead w/Remaining Time

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Monday, August 31, 2015

A
BB Complex
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS AMRAP 5 Minutes (#75/#55)


B
AMRAP: 12 Minutes
Lunge: 80’
AbMat Sit Up: 30
Goblet Squat: 30 (24/16Kg)

Then:
BP 5 x 8 E3M (HAP)

Then:
4 Rounds for time
KB Complex
Double KB Swing: 5 (24kg/16kg)
Double KB CL: 5
Double KB FSQ: 5
Double KB Jerk: 5
Airdyne: 20 Cals


C
CL&J: OTM 20 Minutes (All reps over 80%)

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Sunday, August 30, 2015

A
4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat


B
Run 400:
PP: 100 #45/#35
Run: 400
PP: 75
Run: 400
PP: 50
Run: 400
PP: 25

Then:
OHS 5 x 2 E3M (HAP)

Then:
OTM 10 Minutes
Wall Ball: 10 (#30/#20)
Burpee: 5

Then:
SN: From Blocks 6” off ground: OTM 20 Minutes


C
4 Rounds for time
Sled Drag: 200M Forward (#135/90)
Sled Drag: 200M Backwards

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Saturday, August 29, 2015

A
BB Complex
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS AMRAP 5 Minutes (#75/#55)


B
21, 15, 9 for time 3:00 Cap 1:00 Rest 5 Rounds
5 Frans
Thruster: #75/#55
Jumping Pull Up

Then:
RDL 5 x 12 E3M (HAP)

Then:
Swing: 10 OTM 10 (#124/#88)

Then:
Jerks from blocks – OTM 20 (HAP)


C
5 Rounds
Sprint: 400M (90% effort)
Rest 3:00

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Friday, August 28, 2015

A
8min AMRAP
TGU + Windmill 1/1


B
20min AMRAP
Wall Ball: 25 (#20/#14)
Swing: 25 (24kg/16kg)
Run: 200

Then:
PP 5 x 3 E3M (HAP)

Then:
Rope Climb: 2 OTM 10

Then:
HCL + CL OTM 20 (HAP)


C
10 Rounds
Butcher Sprint: 100M (#70/#50)
Rest 1:00

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Thursday, August 27, 2015

A
4 Rounds
15 Air Squats
15 Mtn Climbers
15 Jump squats


B
1k Row
800m Run
"Isabel" Power

Then:
5x10 FSQ E3M (HAP)

Then:
Tabata L-Sit
8 Rounds
:20/:10


C
SN OTM for 30M
(Set 1RM in first 10 reps, decrease load 80% then work back up)

Then:
15min AMRAP
200m Run
50M Yoke carry (280lbs/180lbs)

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Wednesday, August 26, 2015

A
BB Complex
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS AMRAP 5 Minutes (#75/#55)


B
4 Rounds for time
Double Under: 50
Push Up: 30

Then:
DL 5 x 5 E3M (HAP)


C
HCL: OTM 20 Minutes (HAP)

Then:
Farmer Carry: 400M for time (#90/#70)

Post Comments (0)

Tuesday, August 25, 2015

A
Run: 400
30/20/30 w/Bands


B
P 5 x 8 E3M (HAP)
PSN: 3 TNG OTM 10 Minutes (To challenging load. (HAP)


C
3 Rounds for time
FSQ: 30 (#115/#75)
Pull Up: 15


Post Comments (0)

Monday, August 24, 2015

A
5 Rounds
T2B: 3
Pull Up: 3
C2B: 3
Bar MU: 3

Then:
BB Complex
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS AMRAP 5 Minutes (#75/#55)


B
PCL from blocks – Mid Thigh or higher – Every :45 seconds for 20 intervals – PERFECT Technique

Then:
BSQ 5 x 2 E3M (HAP)


C
5 Rounds for time:
HPCL: 15 (#155/#105)
Ball Slam: 15
Run: 200

Post Comments (0)

Sunday, August 23, 2015

A
Rest

B
800M sled pull, 135lbs
800M run
400M sled pull, 135lbs
400M run


C
Rest

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Saturday, August 22, 2015

A
AMRAP 8 Minutes
TGU + Windmill 1/1


B
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings, 2/1.5 pood

Then:
SN OTM 20 Minutes (Work up to a PR)
Then:
BP - 5 x 2 - E3M (HAP)


C
OTM 10 Minutes
Wall Ball: 10 (#30/#20)

Post Comments (0)

Friday, August 21, 2015

A
Rest

B
Rest

C
Rest

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Thursday, August 20, 2015

A
3 Pull ups
3 Dips
3 Wide grip pull ups
3 Dips
3 Narrow grip pull ups
3 Dips
3 Switch grip pull ups
3 Dips
3 Switch grip pull up
3 Dips
3 Chin ups
3 Dips
3 False grip pull ups
3 Dips


B
800m Run
30 Burpee Box jump overs
30 Dips
400m Run

Then:
3min OTM
Romanian Deadlift, 315lbs

Then:
20min OTM
Power Cleans, 225lbs


C
Rest

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Wednesday, August 19, 2015

A
10min Handstand Hold Practice

B
20min AMRAP @ 225lbs
1 DL
1 Clean
1 FS
1 Jerk

Then:
5x10 Push Press, HAP

Then:
20min OTM
Snatch


C
5 Rounds
25yd HS Walk
60yd Butcher sprint, 70lbs

Post Comments (0)

Tuesday, August 18, 2015

A
10min AMRAP
5 Burpees
10 Jumping Lunges
15 Jump squats


B
30 V-ups
25 Pistol squats - L
25 Pistol squats - R
Rest 1 min
25 V-ups
20 Pistol squats - L
20 Pistol squats - R
Rest 1 min
20 V-ups
15 Pistol squats - L
15 Pistol squats - R

Then:
7 Rounds
10 Bridge ups
15 Bench dips
30 Bicycle sit ups


C
10 Rounds
50m Swim
20 Push ups

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Monday, August 17, 2015

A
30/20/10
KBS, 2 Pood
Wall Balls


B
5x8 Deadlifts, HAP

7min OTM
1 leg less rope climb
5 Strict HSPU

7x1 Back Squat, 355lbs


C
Rest

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Sunday, August 16, 2015

A
5k Run

B
Rest

C
Rest

Post Comments (0)

Saturday, August 15, 2015

A
5k Run

B
Rest

C
Rest

Post Comments (0)

Friday, August 14, 2015

A
rest

B
rest

C
rest

Post Comments (0)

Thursday, August 13, 2015

A
rest

B
rest

C
rest

Post Comments (0)

Wednesday, August 12, 2015

A
Masters World Cup

B
102k/225lb Snatch
125k/275lb CnJ
Bronze Medal!


C
Rest

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Tuesday, August 11, 2015

A
rest

B
Rest

C
Rest

Post Comments (0)

Monday, August 10, 2015

A
Oly Warm up

B
Snatch: Build to 92% (225lbs)
CnJ: Build to 92% (265lbs)
3x2 Front Squat @ 265lbs


C
Rest

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Sunday, August 09, 2015

A
5k Run

B
Rest

C
Rest

Post Comments (0)

Saturday, August 08, 2015

A
15min Mobility

B
3x1,3,3 Snatch @ 205lbs then two drop sets at 155lbs
3x1,3,3 CnJ @ 255lbs then two drop sets at 205lbs


C
Rest

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Friday, August 07, 2015

A
15min dynamic Warm up
1x Snatch Complex @ 45lbs
1x Snatch Complex @ 95lbs
1x Snatch Complex @ 115lbs
1x Snatch @ 135lbs
1x Snatch @ 165lbs
1x Snatch @ 185lbs
1x Snatch @ 195lbs
1x Snatch @ 205lbs
1x Snatch @ 215lbs


B
Snatch: Max
CnJ: Build to 245lbs
Front Squat: Max


C
Rest

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Thursday, August 06, 2015

A
1mile swim

B
Rest

C
Rest

Post Comments (0)

Wednesday, August 05, 2015

A
3 Rounds
10 Dips
10 HSPU, 12" deficit


B
Snatch: Build to 90% of Power Snatch ( 185lbs)
CnJ: Build to 92% (265lbs)
3x5 Squat, 80% + 15lbs (335lbs)


C
4 Rounds
5min Airdyne
25 Push ups

Post Comments (0)

Tuesday, August 04, 2015

A
10min HS Cross Practice

B
Snatch: Build to 92% (225lbs)
CnJ: Build to 92% (265lbs)


C
Rest

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Monday, August 03, 2015

A
Rest

B
Rest

C
Rest

Post Comments (0)

Sunday, August 02, 2015

A
Rest

B
Snatch, Build to 225lbs
CnJ, Build to 265lbs


C
Rest

Post Comments (0)

Saturday, August 01, 2015

A
5k Run

B
Build to 1RM Snatch
Built to 92% CnJ


C
Rest

Post Comments (0)

Friday, July 31, 2015

A
3x2 Ring complex: Pull ups, inverted hang, pike, back lever, skin the cat, inverted hang, front lever


B
3x1,2,2 Snatch @ 92% (225lbs), then two drop sets at -35lbs
3x1,2,2 CnJ @ 92% (265lbs) then two drop sets at -35lbs
1x8 Front Squats @ 235lbs
1x5 Front Squats @ 255lbs
2x2 Front Squats @ 275lbs
1x1 Front Squats @ 285lbs


C
4x6 Broad jump
4x20yd sprint

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Thursday, July 30, 2015

A
3 Rounds
10 GHD Sit ups, weighted
10 GHD Back ext, weighted
4 Bar Complex: Pull up, C2B, Bar MU


B
5x1 power snatch from blocks @ 80% (195lbs)
5x1 power CnJ from blocks @ 80% (225lbs)
4x2 Jerk from the Rack @ 80% (230lbs)
4x30 donkey ankle bounce
4x 1-2-Jump, each leg
4x8 1/4 squat rythmic jump
4x6 Broad jump
4x20yd sprint


C
12 legless rope climbs
24 Cal Row
300m Run
8 single arm snatch, 95lbs

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Wednesday, July 29, 2015

A
3 Rounds
10 Dips
10 HSPU, 12" deficit


B
3x1,2,2 Snatch @ 90% (220lbs), then two drop sets at -35lbs
3x1,2,2 CnJ @ 90% (255lbs) then two drop sets at -35lbs
1x8 Front Squats @ 235lbs
1x5 Front Squats @ 255lbs
2x2 Front Squats @ 275lbs
1x1 Front Squats @ 285lbs


C
Rest

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Tuesday, July 28, 2015

A
10min HS Cross Practice
10min Pirouette Practice


B
5x1 power snatch from blocks @ 70% (170lbs)
5x1 power CnJ from blocks @ 80% (220lbs)
4x2 Jerk from the Rack @ 90% (250lbs)
4x30yd sprint, 2pt
2x5 Single leg hop, max distance
2x12 Jump Squat, 10%
2x6 Romanian Deadlift, 70%


C
12 Parallette HSPU
24 Cal Row
300m run
8 deadlifts, 405lbs

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Monday, July 27, 2015

A
6 Rounds
5 muscle ups
50 Double unders


B
3x1,2,2 Snatch @ 92% (225lbs), then two drop sets at -35lbs
3x1,2,2 CnJ @ 87% (245lbs) then two drop sets at -35lbs
1x8 Front Squats @ 235lbs
1x5 Front Squats @ 255lbs
2x2 Front Squats @ 275lbs
1x1 Front Squats @ 285lbs


C
20min mobility

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Sunday, July 26, 2015

A
Rest

B
Rest

C
Rest

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Saturday, July 25, 2015

A
Rest

B
Rest

C
Rest

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Friday, July 24, 2015

A
3x2 Ring complex: Pull ups, inverted hang, pike, back lever, skin the cat, inverted hang, front lever

B
Work to 1RM Snatch
1x8 Front Squats @ 225lbs
1x5 Front Squats @ 245lbs
2x2 Front Squats @ 265lbs
1x1 Front Squats @ 275lbs


C
For Time:
400M run
Then:
15,12,9
HSPU, deficit 12"
Pisto Squats
Then:
400M run

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Thursday, July 23, 2015

A
3 Rounds
10 GHD Sit ups, weighted
10 GHD Back ext, weighted
4 Bar Complex: Pull up, C2B, Bar MU


B
5x1 power snatch from blocks @ 70% (170lbs)
5x1 power CnJ from blocks @ 70% (200lbs)
4x2 Jerk from the Rack @ 80% (230lbs)
4x30 donkey ankle bounce
4x 1-2-Jump, each leg
4x8 1/4 squat rythmic jump
4x6 Broad jump
4x20yd sprint


C
Rest

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Wednesday, July 22, 2015

A
3 Rounds
10 Dips
10 HSPU, 12" deficit


B
3x1,2,2 Snatch @ 90% (220lbs), then two drop sets at -35lbs
3x1,2,2 CnJ @ 90% (255lbs) then two drop sets at -35lbs
1x8 Front Squats @ 225lbs
1x5 Front Squats @ 245lbs
2x2 Front Squats @ 265lbs
1x1 Front Squats @ 275lbs


C
10min AMRAP
100 Dus
5 Muscle ups

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Tuesday, July 21, 2015

A
10min HS Cross Practice
10min Pirouette Practice


B
5x1 power snatch from blocks @ 70% (170lbs)
5x1 power CnJ from blocks @ 70% (200lbs)
4x2 Jerk from the Rack @ 80% (230lbs)
4x30yd sprint, 2pt
2x5 Single leg hop, max distance
2x12 Jump Squat, 10%
2x6 Romanian Deadlift, 70%


C
Rest

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Monday, July 20, 2015

A
30 Muscle ups

B
3x1,2,2 Snatch @ 92% (225lbs), then two drop sets at -35lbs
3x1,2,2 CnJ @ 92% (265lbs) then two drop sets at -35lbs
1x8 Front Squats @ 225lbs
1x5 Front Squats @ 245lbs
2x2 Front Squats @ 265lbs
1x1 Front Squats @ 275lbs


C
For Time:
1K Row
50 Thrusters (45 lbs)
30 Pull ups

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Sunday, July 19, 2015

A
20min mobility

B
6x1 CnJ @ 265lbs

C
Rest

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Saturday, July 18, 2015

A
3 Rounds
10 GHD Sit ups, weighted
10 GHD Back ext, weighted
4 Bar Complex: Pull up, C2B, Bar MU


B
10x3 Squat @ 92% (365lbs)
3x1 Work to 1RM CnJ, then 2 drop sets at minus 25lbs
3x1 Strict Press + Push Press, 60% of CnJ (155lbs)


C
4 Rounds
50 UB DU
5 UB MUs

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Friday, July 17, 2015

A
Rest

B
Rest

C
Rest

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Thursday, July 16, 2015

A
Rest

B
Rest

C
Rest

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Wednesday, July 15, 2015

A
3 Rounds
10 Dips
10 HSPU, 12" deficit


B
6x1 Halt Snatch @ 80% (195lbs)
6x1 CnJ, 85% (240lbs)
1RM Squat


C
10min AMRAP
5 Clean & Jerk (135/95)
5 Muscle ups

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Tuesday, July 14, 2015

A
10min HS Cross Practice
10min Pirouette Practice


B
5x2 power clean from blocks @ 60% (165lbs)
5x1 Snatch Pull + Power Snatch @ 60% (145lbs)
5x1 Push Press + Power Jerk @ 65% (180lbs)
4x30yd sprint, 2pt
2x5 Single leg hop, max distance
2x12 Jump Squat, 10%
2x6 Romanian Deadlift, 70%


C
Rest

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Monday, July 13, 2015

A
30 Muscle ups

B
8x1 Snatch, 90%(200lbs)
3x1,2,2 CnJ @ 90%(250lbs) then 2 drop sets a -35lbs


C
21,15,9
Wide grip pull ups
pistols, alt
HSPU

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Sunday, July 12, 2015

A
5k run

B
10x3 Squat, 350lbs

C
Rest

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Saturday, July 11, 2015

A
60min gymnastic practice

B
Rest

C
Rest

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Friday, July 10, 2015

A
3x2 Ring complex: Pull ups, inverted hang, pike, back lever, skin the cat, inverted hang, front lever
50 Pistol Squats


B
4x1,2,2,2 CnJ from blocks, 93% (255lbs) then 3 drop sets at 15k less
6x1 Deficit Snatch, 85% (205lbs)
7x5 Squat, 80% + 15lbs (330lbs)


C
For Time:
800m Run
Then:
21-15-9
Burpees
Kettlebell Swings 1.5/1Pood
Then:
800m Run

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Thursday, July 09, 2015

A
3 Rounds
10 GHD Sit ups, weighted
10 GHD Back ext, weighted
4 Bar Complex: Pull up, C2B, Bar MU


B
4x3 Snatch, 80% (185lbs)
3x1 Strict Press + Push Press, 60% of CnJ (150lbs)
4x30 donkey ankle bounce
4x 1-2-Jump, each leg
4x8 1/4 squat rythmic jump
4x6 Broad jump
4x5 Low box depth jump
4x20yd sprint
4x40 low squat ankle jumps


C
Rest

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Wednesday, July 08, 2015

A
3 Rounds
10 Dips
10 HSPU


B
4x1,2,2,2 Snatch from blocks, 93% (225lbs) then 3 drop sets at 15k less
6x1 CnJ, 80% (225lbs)
5x7 Squat, 75% + 15lbs (310lbs)


C
10min AMRAP
5 Clean & Jerk (135/95)
5 Muscle ups

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Tuesday, July 07, 2015

A
10min HS Cross Practice
10min Pirouette Practice


B
4x1 PS + HPS (from knee), 70% (165lbs)
5x2 halt clean, 85% (235lbs)
4x30yd sprint, 2pt
2x5 Single leg hop, max distance
2x12 Jump Squat, 10%
2x6 Romanian Deadlift, 70%


C
Rest

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Monday, July 06, 2015

A
30 Muscle ups

B
6x1 Hang Snatch, 75% (185lbs)
4x1 Clean & 2 Jerks, 80% (225lbs)
4x9 Squat, 70% + 15lbs (300lbs)


C
For Time:
1K Row
50 Thrusters (45 lbs)
30 Pull ups

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Sunday, July 05, 2015

A
Rest

B
Rest

C
Rest

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Saturday, July 04, 2015

A
5k run

B
10x3 Squat @ 85%(345lbs)

C
Rest

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Friday, July 03, 2015

A
3x2 Ring complex: Pull ups, inverted hang, pike, back lever, skin the cat, inverted hang, front lever
50 Pistol Squats


B
4x1,2,2,2 CnJ from blocks, 90% (245lbs) then 3 drop sets at 15k less
6x1 Deficit Snatch, 80% (190lbs)
7x5 Squat, 80% + 10lbs (325lbs)


C
For Time:
400m run
21 overhead squats at 95 lbs / 65 lbs
21 boxjumps 24"/20"
400m run
15 overhead squats
15 boxjumps
400m run
9 overhead squats
9 box jumps

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Thursday, July 02, 2015

A
3 Rounds
10 GHD Sit ups, weighted
10 GHD Back ext, weighted
4 Bar Complex: Pull up, C2B, Bar MU


B
4x3 Snatch, 70% (170lbs)
3x1 Strict Press + Push Press, 55% of CnJ (140lbs)
4x30 donkey ankle bounce
4x 1-2-Jump, each leg
4x8 1/4 squat rythmic jump
4x6 Broad jump
4x5 Low box depth jump
4x20yd sprint
4x40 low squat ankle jumps


C
Rest

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Wednesday, July 01, 2015

A
10min HS Pirouette practice
3 Rounds
15 Dips
10 Pistols, alt


B
4x1,2,2,2 Snatch from blocks, 90% (215lbs) then 3 drop sets at 15k less
6x1 CnJ, 80% (225lbs)
5x7 Squat, 75% + 10lbs (305lbs)


C
For Time:
50 chest to Bar Pull ups
50 Burpees

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Tuesday, June 30, 2015

A
10min HS Hold Practice
10min Backward HS Walk


B
4x1 PS + HPS (from knee), 65% (155lbs)
5x2 halt clean, 80% (220lbs)
4x30yd sprint, 2pt
2x5 Single leg hop, max distance
2x12 Jump Squat, 10%
2x6 Romanian Deadlift, 70%


C
Rest

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Monday, June 29, 2015

A
30 Muscle ups

B
6x1 Hang Snatch, 70% (170lbs)
4x1 Clean & 2 Jerks, 75% (210lbs)
4x9 Squat, 70% + 10lbs (295lbs)


C
For Time:
800 m Run
2 rounds of
10 Hang Squat Cleans - 155/100lbs
20 Chest to bar Pull-ups
30 Box Jumps - 30/24"
Finish with 800 m Run

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Saturday, June 27, 2015

A
10min HS Hold Practice
10min Backward HS Walk

Then:
3 Rounds
10 GHD Sit ups, weighted
10 GHD Back ext, weighted
4 Bar Complex: Pull up, C2B, Bar MU


B
3x1 Strict Press + Push Press, 50% of CnJ (130lbs)
5x2 halt clean, 75% (205lbs)
4x1,2,2,2 CnJ from blocks, 85% (235lbs) then 3 drop sets at 15k less
6x1 Deficit Snatch, 75% (180lbs)


C
For Time
20 Calorie Row
20 Push Press or Jerk, 95/65lbs
20 Box jumps, (24"/ 20")
20 SDHP 95/65lbs
20 Thrusters 95/65lbs

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Friday, June 26, 2015

A
3x2 Ring complex: Pull ups, inverted hang, pike, back lever, skin the cat, inverted hang, front lever
50 Pistol Squats


B
4x1,2,2,2 CnJ from blocks, 85% (235lbs) then 3 drop sets at 15k less
6x1 Deficit Snatch, 75% (180lbs)
7x5 Squat, 80% (315lbs)


C
21,15,9
Burpees
Pull-ups
400m run

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Thursday, June 25, 2015

A
Rest

B
Rest

C
Rest

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Wednesday, June 24, 2015

A
10min HS Pirouette practice
3 Rounds
15 Dips
10 Pistols, alt


B
4x1,2,2,2 Snatch from blocks, 85% (205lbs) then 3 drop sets at 15k less
6x1 CnJ, 75% (205lbs)
5x7 Squat, 75% (295lbs)


C
15,12,9
CnJ, 135/95lbs
HSPU

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Tuesday, June 23, 2015

A
10min HS Hold Practice
10min Backward HS Walk


B
4x1 PS + HPS (from knee), 60% (145lbs)
5x2 halt clean, 75% (205lbs)
4x30yd sprint, 2pt
2x5 Single leg hop, max distance
2x12 Jump Squat, 10%
2x6 Romanian Deadlift, 70%


C
Rest

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Monday, June 22, 2015

A
30 Muscle ups

B
6x1 Hang Snatch, 65% (160lbs)
4x1 Clean & 2 Jerks, 70% (195lbs)
4x9 Squat, 70%(285lbs)


C
For Time
20 Calorie Row
20 Push Press or Jerk, 95/65lbs
20 Box jumps, (24"/ 20")
20 SDHP 95/65lbs
20 Thrusters 95/65lbs

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Sunday, June 21, 2015

A
Rest

B
Rest

C
Rest

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Saturday, June 20, 2015

A
3x2 Ring complex: Pull ups, inverted hang, pike, back lever, skin the cat, inverted hang, front lever

B
6x1 Halt Snatch 80% - 3s pause at knee
Jerk Complex: 4x1 , 70% + 50lbs (235lbs) of 1RM Rack Jerk
Dip, 3s Pause, Drive up
Dip, 3s pause, Jerk"
6x1 CnJ @ 85%(235lbs) of CnJ


C
15 minute AMRAP - 165/115, 135/95
30 Alt Cleans
20 Alt Box Jumps
30 Alt Snatches
20 Alt Box Jumps
30 Alt Thrusters
20 Alt Box Jumps

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Friday, June 19, 2015

A
Rest

B
Rest

C
Rest

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Thursday, June 18, 2015

A
3 Rounds
10 GHD Sit ups
10 GHD Back ext
4 Bar Complex: Pull up, C2B, Bar MU


B
7x5 Squats, 330lbs(85%)
4x20yd accel, 20yd stride in
3x5 Single leg triple jump
2x5 Depth jumps
2x12 Jump Squat, 20%
5x7 GHR


C
Rest

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Wednesday, June 17, 2015

A
10min HS Pirouette practice
3x15 Strict Dips


B
Tall Jerk Arm Drive: 4x2, 50%+20lbs (155lbs)
5x2 Halt clean, 80% of CnJ - 3s pause at knee
5x2 Push Jerk, 80% of CnJ - 3s pause at bottom of drive
5x7 Squat, 310lbs(80%)
3x8 Seated Good Mornings - Ramp the weight - Superset with sit ups
3x6 GHD Sit ups - superset with GHR
2x8 GHR


C
5 Rounds
5 Deadlifts, 205lbs/315lbs
100 Double unders
200m run

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Tuesday, June 16, 2015

A
100 Hollow Rocks
100 Supermans


B
5x7 Squat, 310lbs(80%)
3x8 Seated Good Mornings - Ramp the weight - Superset with sit ups
3x6 GHD Sit ups - superset with GHR
2x8 GHR
3x15 DB Shoulder Press - Ramp the weight
3x15 Pendlay row - Ramp the weight


C
5 Rounds
5 Deadlifts, 205lbs/315lbs
100 Double unders
200m run

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Monday, June 15, 2015

A
10min HS Cross Complex: up, back, left, right, back
3x10 Strict muscle ups


B
5x1 Hang Snatch, 195lbs/80%
4x9 Squat, 290lbs/75%


C
Rest

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Sunday, June 14, 2015

A
Rest

B
Rest

C
Rest

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Saturday, June 13, 2015

A
Mobility

B
Teams of 3 or 4
5min hang power clean relay, Rx+ 185/135, Rx 135/95, Fun 75/45
Each athlete does 5 cleans, rotate until 5min cap
Then:
Mystery Floater
Then:
3 rounds
30 wall balls, 20/14/8lbs, 1 at a time - conga line style
60 push ups, 10 at a time, 1 athlete works at a time, others hold top of plank
1200m run, 200m at a time - relay style
Then:
Mystery Floater
3 rounds
275/195, 225/155, 155/95 lbs
24 deads, 8 deads per athlete, 1 athlete works at a time
200ft HS walk/wheel barrow - relay style, as soon as athlete comes down next athlete must resume
Then:
Mystery Floater


C
Rest

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Friday, June 12, 2015

A
3x2 Ring complex: Pull ups, inverted hang, pike, back lever, skin the cat, inverted hang, front lever
10 x HS hold to forward roll to box jump, 33"
2x10 Strict muscle ups


B
5x1 CnJ Complex 2 at 80% of CnJ (215lbs): 3s floor to knee, 1s pause, hang clean, power position, 3s lower to knee, 1s pause, 3s knee to floor, clean
3x1,5,5 Deadlift: Work to 1RM, then two drop sets of stiff legged deadlift at 60k down


C
4 Rounds
400M Run
7 Muscle ups
14 T2B

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Thursday, June 11, 2015

A
3 Rounds
10 GHD Sit ups
10 GHD Back ext
4 Bar Complex: Pull up, C2B, Bar MU


B
5x1 Snatch Complex 2 at 85% (205lbs): Snatch high pull, lower to power position, 3s low to knee, pause 1s, 3s lower to floor, then snatch
4x20yd accel, 20yd stride in
3x5 Single leg triple jump
2x5 Depth jumps
2x12 Jump Squat, 20%
5x7 GHR


C
Rest

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Wednesday, June 10, 2015

A
10min HS Pirouette practice
3x15 Strict Dips


B
3x1,2,2 Power Snatch from blocks: Work up to 90% (215lbs) then two drop sets at 5k down
3x1,2,2 Power Clean: Work up to 90% of Clean (250lbs) then two drop sets at 10k down
1x4 Squat, 295lbs (75%)
4x4 Squat, 335lbs (85%)
4x3 Squat, 375lbs (95%)


C
Rest

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Tuesday, June 09, 2015

A
100 Hollow Rocks
100 Supermans


B
5x1 Snatch Complex at 85% (205lbs): 3s pull to knee, then snatch pull, back to power position, 3s lower to knee, pause 1s, then Hang Snatch
5x1 CnJ Complex at 88% (230lbs): high pull + clean + hang clean + jerk


C
6 Rounds for time of:
30 Squats
10 Chest to Bar Pull Ups
5 Snatch, 155lbs

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Monday, June 08, 2015

A
10 x HS hold to forward roll to box jump, 33"
3x10 Strict muscle ups


B
4x1 Snatch: Work up to 95% (230lbs) then 3 drop sets at 5k down
4x1 CnJ: Work up to 97% (265lbs) then 3 drop sets at 5k down
1x3 Squat, 275lbs(70%)
1x3 Squat, 315lbs(80%)
2x5 Squat, 355lbs(90%)
3x4 Squat, 375lbs(95lbs)


C
Rest

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Sunday, June 07, 2015

A
Rest

B
8min AMRAP
8 Push ups
10 med Ball cleans
12 Sit ups


C
Rest

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Saturday, June 06, 2015

A
Mobilize

B
3 Rounds
15 Thrusters
12 Burpees


C
Rest

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Friday, June 05, 2015

A
2 Rounds
20 elevated ring rows
20 push ups
Max HS Walk
Then:
3x Ring complex: Pull ups, inverted hang, pike, back lever, skin the cat, inverted hang, front lever


B
4x30yd sprint, 2pt
2x5 Single leg hop, max distance
4x6 Broad jump
4x5 Low box depth jump
2x12 Jump Squat, 65lbs
3x9 Squat, 275lbs, 245lbs, 225lbs


C
2k Row

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Thursday, June 04, 2015

A
4x12 GHD Back ext, weighted
4x10 GHD Sit ups, weighted
Then:
4x4 Bar Complex: kipping Pull up, kipping C2B, kipping Bar muscle up, lower to 3s hold


B
5x1 Snatch Complex 2 at 80% (195lbs): Snatch high pull, lower to power position, 3s low to knee, pause 1s, 3s lower to floor, then snatch
Work to 1RM CnJ, then 2 drop sets at 10kg down


C
6x40yd sprint
2x60yd sprint

Then:
5min AMRAP
10 burpees
20 wall-ball shots, 20-lb. ball

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Wednesday, June 03, 2015

A
10min HS hold practice
3x15 Strict Dips
2x Max Dips, kipping


B
3x1,2,2 Power Snatch from blocks: Work up to 90% (215lbs) then two drop sets at 5k down
3x1,2,2 Power Clean: Work up to 90% of Clean (250lbs) then two drop sets at 10k down
1x4 Squat, 295lbs (75%)
4x4 Squat, 335lbs (85%)
4x3 Squat, 375lbs (95%)


C
Rest

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Tuesday, June 02, 2015

A
3 Slow Rounds
15 med ball V-ups, 20lbs
15 Overhead med ball sit ups, 20lbs
60s plank
15 med ball superman extensions, 20lbs


B
5x1 Snatch Complex at 80% (195lbs): 3s pull to knee, then snatch pull, back to power position, 3s lower to knee, pause 1s, then Hang Snatch
5x1 CnJ Complex at 85% (225lbs): high pull + clean + hang clean + jerk
3x10 Bent over row, heavy as possible


C
10min
5 Muscle ups
10 Power Cleans, 155lbs

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Monday, June 01, 2015

A
10 x HS hold to forward roll to box jump, 33"
3x10 Strict muscle ups


B
4x1 Snatch: Work up to 95% (230lbs) then 3 drop sets at 5k down
4x1 CnJ: Work up to 95% (250lbs) then 3 drop sets at 5k down
1x3 Squat, 275lbs(70%)
1x3 Squat, 315lbs(80%)
2x5 Squat, 355lbs(90%)
3x4 Squat, 375lbs(95lbs)


C
Rest

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Sunday, May 31, 2015

A
Dynamic Warm up

B
1x4 Squat, 225lbs
1x3 squat, 275lbs
1x3 Squat, 315lbs
2x2 Squat, 345lbs
1x1 Squat, 365lbs
3x4 Squat, 345lbs


C
1x3 Snatch, 135lbs
2x2 Snatch, 165lbs
1x1 Snatch, 195lbs
3x1 Snatch, 210lbs

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Saturday, May 30, 2015

A
40 Snatch, 105lbs
200M run
40 Cleans, 105lbs


B
1RM Complex: Front Squat, Back Squat, Overhead Squat

C
40 C2B Pull ups
40 Box Jumps overs, 30"
40 S2O, 135lbs
20 legless rope climbs

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Friday, May 29, 2015

A
Rest

B
Rest

C
Rest

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Thursday, May 28, 2015

A
Dynamic Warm up

B
40 S2O, 185lbs
every time the bar drops do 5 burpee box jump overs, 30"


C
Rest

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Wednesday, May 27, 2015

A
10min HS hold practice
3x15 Strict Dips
2xMax Dips, kipping


B
3x1,2,2 Power Snatch from blocks: Work up to 90% (205lbs) then two drop sets at 5k down
3x1,2,2 Power Clean: Work up to 85% of Clean (245lbs) then two drop sets at 10k down
1x3 Squat, 275lbs(70%)
1x3 Squat, 315lbs(80%)
4x3 Squat, 375lbs (95%)


C
3min to est 1RM Snatch
Then:
250ft HS walk

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Tuesday, May 26, 2015

A
3 Slow Rounds
15 med ball V-ups, 14lbs
15 Overhead med ball sit ups, 14lbs
60s plank
15 med ball superman extensions, 14lbs


B
5x1 Snatch Complex at 78% (190lbs): 3s pull to knee, then snatch pull, back to power position, 3s lower to knee, pause 1s, then Hang Snatch
5x1 CnJ Complex at 80% (215lbs): high pull + clean + hang clean + jerk
3x10 Bent over row, heavy as possible


C
6min
5 Muscle ups
10 Power Cleans, 165lbs

Post Comments (0)

Monday, May 25, 2015

A
Team Murph

Then:
10 x HS hold to forward roll to box jump, 33"
5x6 Strict muscle ups


B
4x1 Snatch: Work up to 92% (225lbs) then 3 drop sets at 5k down
4x1 CnJ: Work up to 92% (250lbs) then 3 drop sets at 5k down
4x2 Jerk at 90%(240lbs) of CnJ
1x3 Squat, 275lbs(70%)
1x4 Squat, 315lbs(80%)
5x5 Squat, 355(90%)


C
800m run
20 Burpee box jumps, 30"
10 Shoulder-to-Overhead, 225lbs

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Sunday, May 24, 2015

A
Rest

B
Rest

C
Rest

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Saturday, May 23, 2015

A
Rest

B
Rest

C
Rest

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Friday, May 22, 2015

A
Modern Class WOD

B
Rest

C
Rest

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Thursday, May 21, 2015

A
4x10 GHD Back ext, weighted
4x8 GHD Sit ups, weighted
Then:
4x2 Bar Complex: kipping Pull up, kipping C2B, kipping Bar muscle up, lower to 3s hold


B
5x1 Snatch Complex 2 at 75% (180lbs): Snatch high pull, lower to power position, 3s low to knee, pause 1s, 3s lower to floor, then snatch
Work to 1RM CnJ, then 2 drop sets at 10kg down


C
3x10yd sprint
2x20yd sprint
2x30yd sprint
2x40yd sprint

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Wednesday, May 20, 2015

A
10min HS hold practice
3x10 Strict Dips
2xMax Dips, kipping


B
3x1,2,2 Power Snatch from blocks: Work up to 80% then two drop sets at 5k down
3x1,2,2 Power Clean: Work up to 85% of Clean (240lbs) then two drop sets at 10k down
1x3 Squat, 275lbs(70%)
1x3 Squat, 315lbs(80%)
4x3 Squat, 375lbs (95%)


C
800m Run
Then:
21,15,9
Burpees
KBS, 2/1.5Pood
800m run

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Tuesday, May 19, 2015

A
3 Slow Rounds
15 med ball V-ups
15 Overhead med ball sit ups
60s plank
15 med ball superman extensions

Then:
3x5 Strict muscle ups


B
4x1 Snatch: Work up to 90% (215lbs) then 3 drop sets at 5k down
5x1 Snatch Complex at 75% (180lbs): 3s pull to knee, then snatch pull, back to power position, 3s lower to knee, pause 1s, then Hang Snatch
5x1 CnJ Complex at 75% (205lbs): high pull + clean + hang clean + jerk
3x10 Bent over row, heavy as possible


C
6min
7 Muscle ups
10 Power Cleans, 185lbs/105lbs

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Monday, May 18, 2015

A
10 x HS hold to forward roll to box jump, 30"
5x5 Strict muscle ups


B
4x1 Snatch: Work up to 90% (215lbs) then 3 drop sets at 5k down
4x1 CnJ: Work up to 92% (245lbs) then 3 drop sets at 5k down
4x2 Jerk at 90%(240lbs) of CnJ
1x3 Squat, 275lbs(70%)
1x4 Squat, 315lbs(80%)
5x5 Squat, 355(90%)


C
Row 500m
30 Burpees
10 Shoulder-to-Overhead, 205/115lbs

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Sunday, May 17, 2015

A
Rest

B
Rest

C
Rest

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Saturday, May 16, 2015

A
3 Slow Rounds
400M Run
10 HSPU
Then:
3 x Max Muscle ups or 10min practice


B
CnJ: 3x1,2,2 Work up to (245lbs)92% then drop 35lbs and hit TnG doubles
1x3 Squat, 235lbs(60%)
1x3 Squat, 275lbs(70%)
1x3 Squat, 315lbs(80%)
1x3 Squat, 355lbs(90%)
1x5 Squat, 355(90%)


C
5min AMRAP
5 Muscle-Up
10 Power Cleans, 155/95lbs

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Friday, May 15, 2015

A
3xMax ring rows
4x 25 Push ups
2x Max HS Walk


B
5x1 Snatch + Hang Snatch @ (195lbs)80%
5x1 Power Clean + Hang Clean @ (230lbs)80%
1x3 Squat, 255lbs(65%)
1x3 Squat, 295lbs(75%)
1x3 Squat, 335bs(85%)
4x3 Squat, 375lbs(95%)


C
3 rounds for time of:
8 deadlifts, 300/195lbs
400 meter run

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Thursday, May 14, 2015

A
5x8 GHD Back ext
4x10 GHD Sit ups
Then:
5x Bar Complex: Pull up, Pull over, descend to 3s hold of chin over bar then repeat once


B
Work to 1RM Snatch, then 2 drop set at 10kg down
Work to 1RM CnJ, then 2 drop sets at 10kg down
Work to Max Box Jump


C
2x20yd sprint
2x30yd sprint
2x40yd sprint
2x60yd sprint

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Wednesday, May 13, 2015

A
10min HS hold practice
3x10 Strict Dips
2xMax Dips, kipping


B
6x1 Halt Snatch (195lbs) 85% - 3s pause at knee
6x1 CnJ @ 90%(240lbs) of CnJ
1x3 Squat, 235lbs(60%)
1x3 Squat, 275lbs(70%)
1x3 Squat, 315lbs(80%)
2x3 Squat, 375lbs (95%)


C
3 Rounds
10 CnJ, 135/95lbs
15 Ring dips
20 KBS, 1.5/1Pood

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Tuesday, May 12, 2015

A
3 Slow Rounds
400M Run
10 HSPU
Then:
3 x Max Muscle ups or 10min practice


B
5x2 Power Clean from Blocks, @ (215lbs)75%
5x1 Snatch Pull + Power Snatch @ (145lbs)60%
5x1 Push Press + Power Jerk @ (185lbs) 70% of CnJ


C
For time:
20 Calorie Row
20 S2O, 95/65lbs
20 Box jumps, 24"/20"
20 Deadlift 95/65lbs
20 Thrusters 95/65lbs

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Monday, May 11, 2015

A
3xMax ring rows
3x10 parallete HSPU, Partner assisted if needed


B
CnJ: 3x1,2,2 Work up to (245lbs)92% then drop 35lbs and hit TnG doubles
1x3 Squat, 235lbs(60%)
1x3 Squat, 275lbs(70%)
1x3 Squat, 315lbs(80%)
1x3 Squat, 355lbs(90%)
5x5 Squat, 355(90%)


C
7min AMRAP
5 Muscle-Up
10 Power Cleans, 155/95lbs

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Sunday, May 10, 2015

A
Rest

B
Rest

C
Rest

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Saturday, May 09, 2015

A
20min mobilization

B
1RM: Front Squat, Back Squat, Overhead Squat complex

C
Rest

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Friday, May 08, 2015

A
10min Mobilize

B
WOD 1
A. AMRAP 6
6 Power cleans, 135/95#
6 Toes to bar
B. Then immediately, 4 min to establish 1RM Thruster (from rack)
WOD 2
3 rounds for time:
200 m Run
21 KB Snatch, 1.5/1 (total reps, split reps between hands as you choose)
12 Burpees onto plate
WOD 3
AMRAP 6
3 Muscle ups
9 Wall balls, 20/14#
AMRAP 6
3 Deadlifts, 225/155#
9 Box jumps, 24/20″


C
Rest

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Thursday, May 07, 2015

A
4x10 GHD Back ext
4x8 GHD Sit ups
Then:
5x Bar Complex: Pull up, Pull over, descend to 3s hold of chin over bar then repeat once


B
Work to 1RM Snatch, then 2 drop set at 10kg down
Work to 1RM CnJ, then 2 drop sets at 10kg down
Work to Max Box Jump


C
3x20yd sprint
2x40yd sprint
1x60yd sprint


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Wednesday, May 06, 2015

A
3x10 Strict Dips
10min Forward roll to muscle up practice


B
6x1 Halt Snatch 80% - 3s pause at knee
6x1 CnJ @ 85%(230lbs) of CnJ
1x3 Squat, 235lbs(60%)
1x3 Squat, 275lbs(70%)
1x3 Squat, 315lbs(80%)
2x3 Squat, 375lbs (95%)


C
2k Row
Then:
5 Rounds
20 Box jumps, 24/20
10 Wall balls, 20/14

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Tuesday, May 05, 2015

A
3 Slow Rounds
400M Run
20 Push ups
Then:
Max Muscle ups


B
5x2 Power Clean from Blocks, @ 70%
5x1 Snatch Pull + Power Snatch @ 60%
5x1 Push Press + Power Jerk @ 65% of CnJ


C
For time:
50 C2B Pull ups
50 Burpees

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Monday, May 04, 2015

A
3x10 Wide grip Pull ups
3x10 Strict HSPU
2xMax HS Walk


B
CnJ: 3x1,2,2 Work up to 90% then drop 35lbs and hit TnG doubles
1x3 Squat, 235lbs(60%)
1x3 Squat, 275lbs(70%)
1x3 Squat, 315lbs(80%)
1x3 Squat, 355lbs(90%)
5x5 Squat, 355(90%)


C
10min AMRAP
5 Muscle-Up
10 Ground-to-Shoulder, 185/105lbs

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Sunday, May 03, 2015

A
Rest

B
Rest

C
Rest

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Saturday, May 02, 2015

A
Rest

B
Rest

C
Rest

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Friday, May 01, 2015

A
1mile Run
20 Push ups
20 Muscle ups
20 Dips


B
4x1,2,2,2 Snatch from blocks - build to 94%(225lbs) for single then 3 sets of 2 at 25lbs less
4x1 Front Squat + Jerk complex at 92%(255lbs) of Clean. 2 Front squats + 1 Jerk
1x3 Squat, 255lbs(65%)
1x3 Squat, 295lbs(75%)
1x4 Squat, 335lbs(85%)
4x5 Squat, 355lbs(90%)


C
21,15,9
Deads, 155/225
Box jumps, 20/24
HS push ups

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Thursday, April 30, 2015

A
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Then:
2 Push ups, 1s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
4x12,12,8,8 Arnold press ramp the weight
3x5 Bench Press, 75%
5x10 Bench Press @ 50% of your 90%
3x6 Bulgarian split squat, 75/125 then immediately in 3 x single leg jump


C
4 x 400M run
1:1 work:rest

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Wednesday, April 29, 2015

A
5 Slow Rounds
200M Row
30ft HS Walk


B
5x2 Halt clean, 87% (230lbs) of CnJ - 3s pause at knee
5x2 Push Jerk, 87%(230lbs) of CnJ - 3s pause at bottom of drive
1x3 Squat, 255lbs(65%)
1x3 Squat, 295lbs(75%)
1x3 Squat, 335lbs(85%)
3x3 Squat, 355lbs (90%)
1x3 Squat, 375lbs(95%)


C
5min AMRAP
5 Muscle ups
10 Cleans, 105/155lbs

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Tuesday, April 28, 2015

A
1mile Run
100 DUs, unbroken
800M Run
150 DUs, unbroken


B
4x12,12,8,8 Arnold press ramp the weight
3x5 Bench Press, 75%
5x10 Bench Press @ 50% of your 90%
3x6 Bulgarian split squat, 75/125 then immediately in 3 x single leg jump


C
2 Rounds
1mile run
50 sit ups

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Monday, April 27, 2015

A
2mile run

B
5x1 Hang Snatch, 88%(210lbs)
1x4 Squat, 255lbs(65%)
1x4 Squat, 275lbs(70%)
1x4 Squat, 315lbs(80%)
1x3 Squat, 355lbs(90%)
2x4 Squat, 355(90%)


C
2 Rounds
1000M Row
50 Thrusters, 45/65
30 C2B Pull ups

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Sunday, April 26, 2015

A
Rest

B
Rest

C
Rest

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Saturday, April 25, 2015

A
20min Mobility

B
1RM Snatch, 235lbs

C
5min AMRAP
5 Muscle ups
10 Power Cleans, 155lbs

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Friday, April 24, 2015

A
20min Mobility

B
1RM Snatch, 242lbs

C
21,15,9
Deads, 225lbs
Box Jumps, 24"
HSPU

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Thursday, April 23, 2015

A
Rest

B
Rest

C
Rest

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Wednesday, April 22, 2015

A
3 Slow Rounds
500M Row
Max handstand walk


B
5x2 Halt clean, 85% (225lbs) of CnJ - 3s pause at knee
5x2 Push Jerk, 85%(225lbs) of CnJ - 3s pause at bottom of drive
1x3 Squat, 235lbs(60%)
1x3 Squat, 275lbs(70%)
1x4 Squat, 315lbs(80%)
1x3 Squat, 355lbs (90%)
2x5 Squat, 315lbs(80%)


C
3 Rounds
10 HSPU
10 Ring dips
10 Push ups
300m row

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Tuesday, April 21, 2015

A
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Then:
2 Push ups, 1s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
4x12,12,8,8 Arnold press ramp the weight
3x5 Bench Press, 70%
5x10 Bench Press @ 50% of your 90%
3x6 Bulgarian split squat, 65/115 then immediately in 3 x single leg jump


C
1mile run for time

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Monday, April 20, 2015

A
1mile Run
3x10 Dips, sexy
5x10 Push ups, band resistance


B
5x1 Hang Snatch, 85%(191lbs)
1x3 Squat, 255lbs(65%)
1x4 Squat, 295lbs(75%)
3x4 Squat, 335lbs(85%)
1x5 Squat, 335lbs(85%)


C
3 Rounds
7 Squat Cleans, 185/105lbs
14 C2B
21 Box Jumps

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Sunday, April 19, 2015

A
1RM Back squat

B
4min AMRAP
10cal Row
80ft sandbag carry, 165lbs
12 wall balls


C
12min AMRAP
Buy in
50 double unders
40 Push ups
30 KBS
20 Bar over burpees
-
Wall ball over barbell for remaining time.

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Saturday, April 18, 2015

A
Football

B
Rest

C
Rest

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Friday, April 17, 2015

A
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Then:
2 Push ups, 1s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
4x1,2,2,2 Snatch from blocks - build to 90%(202lbs) for single then 3 sets of 2 at 25lbs less
4x1 Front Squat + Jerk complex at 87%(240lbs) of Clean. 2 Front squats + 1 Jerk


C
500M Row
7 Deads, 275/185
20 Wall Balls
7 Deads, 275/185
20 Wall balls
7 Deads, 275/185
20 Wall Balls

OR

50 Double Unders
40 HR Push ups
30 KB Swings, 2 pood
20 Bar facing burpees

Partner holds air squat

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Thursday, April 16, 2015

A
3 Slow rounds
1mile run
7 muscle ups / 7 C2B butterfly pull ups


B
3x10 Ring dips
2x Ring dips Max Reps
4x12,12,8,8 Arnold press ramp the weight
3x3 Bench Press, 75%
5x10 Bench Press @ 50% of your 90%
3x6 Bulgarian split squat, 55/95 then immediately in 3 x single leg jump


C
4 Rounds
400m run
40 Sit ups

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Wednesday, April 15, 2015

A
Ascending pull up ladder: 1,2,3…etc until you miss a set. Rest 10s for each pull up completed
Rest 5min
Max kipping pull ups


B
5x2 Halt clean, 82% (215lbs) of CnJ - 3s pause at knee
5x2 Push Jerk, 82%(215lbs) of CnJ - 3s pause at bottom of drive
5x10 Squat, 55%(215lbs)


C
Partner WOD: Alternate reps on FS
2 Front squats 105/145
50 Double-Unders
4 Front squats, 105/145
100 Double unders
6 Front Squats
150 Double unders
8 Front Squats
100 Double unders
10 Front squats
50 Double-Unders

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Tuesday, April 14, 2015

A
2mile run
200 Double unders
50 Push ups


B
3x10 Ring dips, strict
2x Ring dips Max Reps
4x12,12,8,8 Arnold press ramp the weight
3x5 Bench Press, 65%
5x10 Bench Press @ 50% of your 90%
3x6 Bulgarian split squat, 55/95 then immediately in 3 x single leg jump


C
Rest

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Monday, April 13, 2015

A
1mile run
Max HS Walk or 30ft
800M run
Max HS Walk or 30ft
Then 10min Muscle up swing and pull practice


B
5x1 Hang Snatch, 82%(185lbs)
5x10 Squat, 50%(190lbs)
Build to 1RM Pendlay row then do 2x10 Pendlay Row, 75% 1RM 1min rest
2x10 Single arm DB row, Heavy as possible


C
18min Time cap
800m run
12, S2O 105/185lbs
3 Rope climbs
400m run
8 S2O 105/185lbs
2 Rope climbs
200m run
4 S2O 105/185lbs
1 rope climb

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Sunday, April 12, 2015

A
30min mobility

B
10x3 Squats, 350lbs

C
Rest

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Saturday, April 11, 2015

A
Rest

B
Rest

C
Rest

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Friday, April 10, 2015

A
3xMax Push ups - Rest 1min
Rest 10min
Ascending pull up ladder: 1,2,3…etc until you miss a set. Rest 10s for each pull up completed
Rest 5min
Max kipping pull ups


B
4x1,2,2,2 Snatch from blocks - build to 90% for single then 3 sets of 2 at 25lbs less
4x1 Front Squat + Jerk complex at 85% of Clean. 2 Front squats + 1 Jerk
4x5 Deficit Deadlift at 70%


C
15min AMRAP
5 Power snatch 65lbs/115lbs
10 Toes to bar
15 Wall balls
200M Run

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Thursday, April 09, 2015

A
100 Hollow Rocks
100 Push ups


B
7x5 Squats, 330lbs(85%)
4x10 DB Bench Press - ramp up the weight
2x3 Narrow grip BB bench press - build up to your biggest set of 3 and try to maintain
3x10 Ring dips
2x Ring dips Max Reps


C
7 Rounds
7 T2B
7 Burpees
7 Power Cleans, 155lbs

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Wednesday, April 08, 2015

A
3xMax Push ups - Rest 1min
Rest 10min
Ascending pull up ladder: 1,2,3…etc until you miss a set. Rest 10s for each pull up completed
Rest 5min
Max kipping pull ups


B
5x2 Halt clean, 80% of CnJ - 3s pause at knee
5x2 Push Jerk, 80% of CnJ - 3s pause at bottom of drive
3x8 Seated Good Mornings - Ramp the weight - Superset with sit ups
3x6 GHD Sit ups - superset with GM
2x8 GHR
3x15 DB Shoulder Press - Ramp the weight
3x15 Pendlay row - Ramp the weight


C
Rest

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Tuesday, April 07, 2015

A
5k run
100 Hollow Rocks
100 Push ups


B
5x7 Squat, 310lbs(80%)
4x10 DB Bench Press - ramp up the weight
2x3 Narrow grip BB bench press - build up to your biggest set of 3 and try to maintain
3x10 Ring dips
2x Ring dips Max Reps


C
3 rounds for max reps of:
1 min of Power Snatch (95/65)
1 min of Burpees over Bar
1 min of Overhead Squats (95/65)
1 min of Pull-Ups
1 min rest

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Monday, April 06, 2015

A
10min Muscle up Practice or 4 sets of 7 unbroken muscle ups
10min Handstand Hold Practice


B
5x1 Hang Snatch, 180lbs/80%
4x9 Squat, 290lbs/75%


C
5 Rounds
5 Deadlifts, 205lbs/315lbs
100 Double unders
200m run

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Sunday, April 05, 2015

A
15min mobility

B
10x3 Squat, 350lbs (90%)

C
20min Quad and hamstring stretch

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Saturday, April 04, 2015

A
60min Flag football

B
Rest

C
Rest

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Friday, April 03, 2015

A
3x Max effort pull ups, strict - 1min rest
Rest 10min
4x4 Negative Pull ups - start above the bar and descend slowly for 3sec
4x10,8,6,15 Bent over row, 125/85lbs


B
4x1,2,2,2 Snatch from blocks - build to 85% for single then 3 sets of 2 at 25lbs less
4x1 Front Squat + Jerk complex at 80% of Clean. 2 Front squats + 1 Jerk
4x5 Deficit Deadlift at 60%


C
21,15,9
HSPU
OHS, 95/65
400M run


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Thursday, April 02, 2015

A
100 Hollow Rocks
100 Push ups


B
7x5 Squats, 330lbs(85%)
4x10 DB Bench Press - ramp up the weight
2x3 Narrow grip BB bench press - build up to your biggest set of 3 and try to maintain
3x10 Ring dips
2x Ring dips Max Reps


C
Rest

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Wednesday, April 01, 2015

A
3x Max effort pull ups, strict - 1min rest
Rest 10min
4x4 Negative Pull ups - start above the bar and descend slowly for 3sec


B
5x2 Halt clean, 75% of CnJ - 3s pause at knee
5x2 Push Jerk, 75% of CnJ - 3s pause at bottom of drive
3x8 Seated Good Mornings - Ramp the weight - Superset with sit ups
3x6 GHD Sit ups - superset with GM
2x8 GHR
3x15 DB Shoulder Press - Ramp the weight
3x15 Pendlay row - Ramp the weight


C
Rest

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Tuesday, March 31, 2015

A
100 Hollow Rocks
100 Push ups


B
5x7 Squat, 310lbs
4x10 DB Bench Press - ramp up the weight
2x3 Narrow grip BB bench press - build up to your biggest set of 3 and try to maintain
3x10 Ring dips
2x Ring dips Max Reps


C
Rest

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Monday, March 30, 2015

A
10min Muscle up Practice
10min Handstand Hold Practice


B
5x1 Hang Snatch, 75%
4x9 Squat, 290lbs(75%)


C
7min AMRAP
135/95 Clean and jerk, 3 reps
3 Toes-to-bar
135/95 Clean and jerk, 6 reps
6 Toes-to-bar
135/95 Clean and jerk, 9 reps
9 Toes-to-bar
135/95 Clean and jerk, 12 reps
12 Toes-to-bar
135/95 Clean and jerk, 15 reps
15 Toes-to-bar
135/95 Clean and jerk, 18 reps
18 Toes-to-bar...

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Sunday, March 29, 2015

A
Mobilize

B
1 RFT
30 Pull ups
50 Sit ups
70 DUs
2RFT
20 Pull ups
40 Sit ups
60 DUs
3RFT
10 Pull ups
20 Sit ups
40 DUs


C
Rest

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Saturday, March 28, 2015

A
15.5
27,21,15,9
Row for Cal
Thrusters, 95lbs


B
Rest

C
Rest

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Friday, March 27, 2015

A
10min mobility

B
Snatch wave: 3x1, 80%,85%,90%
Snatch wave: 3x1, 85%,90%, 95%



C
27,21,15,9
Row for calories
Thursters, 95lbs

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Thursday, March 26, 2015

A
Rest

B
Rest

C
Rest

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Wednesday, March 25, 2015

A
3x Max effort pull ups, strict - 1min rest
Rest 10min
4x4 Negative Pull ups - start above the bar and descend slowly for 3sec


B
5x1 Clean and Jerk, 245lbs
3x8 Seated Good Mornings - Ramp the weight - Superset with sit ups
3x6 GHD Sit ups - superset with GM
2x8 GHR
3x15 DB Shoulder Press - Ramp the weight
3x15 Pendlay row - Ramp the weight


C
5x7 Squats, 305lbs

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Tuesday, March 24, 2015

A
Warm up

B
Julian's Birthday WOD
34cal Row
34 Box jumps
34 Thrusters, 115lbs
34 Push ups
34 Cleans, 115lbs
34 Burpees
34 T2B
34 Pistols
34 Pull ups
34 Snatch, 115lbs
34 KBS, 53lbs
400m Run


C
Rest

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Monday, March 23, 2015

A
15.4

B
Rest

C
Rest

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Sunday, March 22, 2015

A
15.4

B
Rest

C
Rest

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Saturday, March 21, 2015

A
Football

B
Rest

C
Rest

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Friday, March 20, 2015

A
15.4

B
Rest

C
Rest

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Thursday, March 19, 2015

A
Rest

B
Rest

C
Rest

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Wednesday, March 18, 2015

A
5 Rounds
5 V ups
5 Tuck ups
5 sit ups


B
5x1 Power Snatch, 185
5x1 Clean and Jerk, 245
3x8 Seated Good Mornings - Ramp the weight
3x6 GHD Sit ups
3x15 DB Shoulder Press - Ramp the weight
3x15 Pendlay row - Ramp the weight
2x8 GHD Back extension
5x7 Squats, 295lbs


C
Rest

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Tuesday, March 17, 2015

A
3x Max effort pull ups, strict - 1min rest
Rest 10min
4x4 Negative Pull ups - start above the bar and descend slowly for 3sec
4x10,8,6,15 Bent over row, 65lbs


B
5x1 Power Snatch @ 90%
3x1 Clean and Jerk, @ 95%
4x10 DB Bench Press - ramp up the weight
2x3 Narrow grip BB bench press - build up to your biggest set of 3 and try to maintain
3x10 Ring dips
2x Ring dips Max Reps


C
4x9 Squats, 275lbs

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Monday, March 16, 2015

A
Rest

B
Rest

C
Rest

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Sunday, March 15, 2015

A
Rest

B
Rest

C
Rest

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Sunday, March 15, 2015

A
Rest

B
Rest

C
Rest

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Saturday, March 14, 2015

A
Oly meet

B
3x1 Max Snatch
3x1 Max CnJ


C
15.3
14min AMRAP
7 MUs
50 WBs
100 DUs

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Friday, March 13, 2015

A
Rest

B
Rest

C
Rest

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Thursday, March 12, 2015

A
10min Muscle up practice

B
4x10 DB Bench Press - ramp up the weight
2x3 Narrow grip BB bench press - build up to your biggest set of 3 and try to maintain
3x10 Ring dips
2x Ring dips Max Reps
2x10 Wide grip pull ups
3x5 narrow grip strict pull ups


C
3x8 Squat, 275lbs
1x5 Squat, 295 lbs
2x2 Squat, 315lbs
1x1 Squat, 355lbs

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Wednesday, March 11, 2015

A
4 Rounds
5 V ups
5 Sit ups
10 Bicycle sit ups


B
3x8 Good Mornings - Ramp the weight
3x6 GHD Sit ups
3x15 DB Bench Press - Ramp the weight
3x15 Pendlay row - Ramp the weight
2x8 GHD Back extension
2x6 Barbell lunges


C
3x1 Push press, push jerk, split jerk at 60% of CnJ
4x2 Power Clean at 75%
3x3 Front Squat at 70%

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Tuesday, March 10, 2015

A
20min mobilization

B
3x8 Squat, 255lbs
1x5 Squat, 275lbs
2x2 Squat, 295lbs
1x1 Squat, 315lbs


C
4x10 DB Bench Press - ramp up the weight
2x3 Narrow grip BB bench press - build up to your biggest set of 3 and try to maintain
3x10 Ring dips
2x Ring dips Max Reps

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Monday, March 09, 2015

A
20min mobilization

B
15.2

C
Rest

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Sunday, March 08, 2015

A
20min mobilization

B
15.2

C
16min EMOM
1st min 150m row
2nd min 1 Snatch, 205
3rd min 15 Wall balls
4th min 1 Snatch, 205

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Saturday, March 07, 2015

A
Rest

B
Rest

C
Rest

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Friday, March 06, 2015

A
10min to mobilize

B
Snatch: 5x1 at 85%

C
3x8 Squat, 255lbs
1x5 Squat, 275lbs
2x2 Squat, 295lbs
1x1 Squat, 315lbs

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Thursday, March 05, 2015

A
4x10 DB Bench Press - ramp up the weight
2x3 Narrow grip BB bench press - build up to your biggest set of 3 and try to maintain
3x10 Ring dips
2x Ring dips Max Reps
2x10 Wide grip pull ups
3x5 narrow grip strict pull ups


B
3x8 Squat, 255lbs
1x5 Squat, 275lbs
2x2 Squat, 295lbs
1x1 Squat, 315lbs


C
10min Muscle up practice

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Wednesday, March 04, 2015

A
Rest

B
Rest

C
Rest

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Tuesday, March 03, 2015

A
Rest

B
Rest

C
Rest

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Monday, March 02, 2015

A
3x8 Ring Dips, weighted strict
3x8 Pull ups, weighted strict


B
6x1 Snatch at 90%
3x8 Squat, 255lbs
1x5 Squat, 275lbs
2x2 Squat, 295lbs
1x1 Squat, 315lbs


C
Rest

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Sunday, March 01, 2015

A
15.1
9min AMRAP
15 T2B
10 Deads, 115lbs
5 Snatch, 115lbs
Immediately afterwards
6min establish 1RM CnJ


B
Rest

C
Rest

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Saturday, February 28, 2015

A
15.1
9min AMRAP
15 T2B
10 Deads, 115lbs
5 Snatch, 115lbs
Immediately afterwards
6min establish 1RM CnJ


B
Rest

C
Rest

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Friday, February 27, 2015

A
Rest

B
15.1 dry run
3 Rounds
15 T2B
10 Deads, 115lbs
5 Snatch, 115lbs
Then in 6min
CnJ, 205,225,245lbs


C
Rest

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Thursday, February 26, 2015

A
Rest

B
Rest

C
Rest

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Wednesday, February 25, 2015

A
rest

B
Rest

C
Rest

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Tuesday, February 24, 2015

A
Rest

B
Rest

C
Rest

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Monday, February 23, 2015

A
20min Mobility

B
Squat: Build up to 355lbs then two drop sets at 315 for 5 reps

C
Rest

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Sunday, February 22, 2015

A
Rest

B
Rest

C
Rest

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Saturday, February 21, 2015

A
3k Run

B
Rest

C
Rest

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Friday, February 20, 2015

A
30cal Row

B
CnJ: 4x1, 80% (225lbs)

C
15cal Row
10 CnJ
15 Pull ups
5min Rest
3 Rounds
5 Deads
5 Bar over burpees
5min Rest
25 KBS 53/35lbs
10 Thrusters, 115/75lbs
10 T2B

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Thursday, February 19, 2015

A
30cal Row

B
"Snatch Complex: 3min time cap,
1 Power Snatch + 1 Snatch @ 85% (190lbs)
2 Power Snatch + 2 Snatch @ 80% (180lbs)
3 Power Snatch + 3 Snatch @ 75% (170lbs)"
Front Squat: 4x2 @ 80% (255lbs) of Front Squat. Bounce out of the bottom
Strict press + Push Press: 4x1 @ (160lbs) 60% of CnJ


C
Rest

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Wednesday, February 18, 2015

A
10min Handstand hold practice
10min Handstand walk practice


B
"Snatch Complex: 3min time cap,
1 Power Snatch + 1 Snatch @ 85% (190lbs)
2 Power Snatch + 2 Snatch @ 80% (180lbs)
3 Power Snatch + 3 Snatch @ 75% (170lbs)"
Front Squat: 4x2 @ 80% (255lbs) of Front Squat. Bounce out of the bottom
Strict press + Push Press: 4x1 @ (160lbs) 60% of CnJ


C
10 Deadlifts (255)
10 Lateral Burpees
15 Deadlifts (225)
15 Lateral Burpees
20 Deadlifts (185)
20 Lateral Burpees

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Tuesday, February 17, 2015

A
10min mobility

B
2 Rounds
30 cal row
3min Rest

2 Rounds
15 CnJ, 115/75lbs
2min Rest

2 Rounds
20 Pull ups
1min Rest


C
Rest

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Monday, February 16, 2015

A
10min Kipping Practice

B
Clean + Cluster + Thruster: 4x1 @ 70%(185lbs) of 1RM CnJ
Back Squat: 3x1,5,5 @ 80% (315lbs) then 2 drop sets at 65lbs less


C
3 Rounds
5 Deads, 305/185
5 Box jumps, 24/20

Then:
2 Rounds
30cal row
15 CnJ, 115/75lbs
20 Pull ups
10min Rest

Pot of Gold
-

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Sunday, February 15, 2015

A
3k Run

B
3 Rounds
30 Calorie Row
15 Clean & Jerks, 115/75lbs
20 Pull-Ups
3min Rest


C
Rest

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Saturday, February 14, 2015

A
Rest

B
Rest

C
Rest

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Friday, February 13, 2015

A
4 Rounds
60s Hollow rock
Rest 2min

10 x 1 Ring Complex 2
1 - kip to support
2 - forward roll to support
3 - forwad roll out
4 - Inverted hang
5 - back lever


B
Clean 1x1, 85% + 5lbs (255lbs) of clean, Then drop to 55% of your 85% for 5 Power clean reps. Then drop an additional 10lbs and do as many Power Clean reps in 30s as possible.
Push Press: 4x3 @ 70% + 15lbs (200lbs) of 1RM CnJ
Back Squat: Work up to a 5RM then 1 5rep drop set at 45lbs less


C
7min AmRAP
3 Thrusters, 100lbs/65lbs
3 Chest to bar Pull-ups
6 Thrusters, 100lbs/65lbs
6 Chest to bar Pull-ups
9 Thrusters, 100lbs/65lbs
9 Chest to bar Pull-ups
12 Thrusters, 100lbs/65lbs
12 Chest to bar Pull-ups
15 Thrusters, 100lbs/65lbs
15 Chest to bar Pull-ups
18 Thrusters, 100lbs/65lbs
18 Chest to bar Pull-ups
21 Thrusters, 100lbs/65lbs
21 Chest to bar Pull-ups...

or

12min AMRAP
9 Push jerks, 115lbs/65lbs
6 T2B
30 DUs

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Thursday, February 12, 2015

A
Rest

B
Rest

C
Rest

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Wednesday, February 11, 2015

A
Build to 1RM Weighted pull up

Built to 1RM Weighted dip


B
Snatch: 6x1 @ 85% + 15lbs (205lbs) EMOT2M
Chinese Snatch Pull: 4x5 @ 85% + 5lbs (200lbs) of Snatch. TnG reps
Front Squat: 4x2 @ 80%+ 15lbs (265lbs) of Front Squat. Bounce out of the bottom


C
Partner WOD
6min AMRAP
50 Burpee Pull-Ups
40 Clean and Jerks (135/95)
30 Front Rack Lunges (135/95)
20 Muscle-Up
Partners alternating reps

10min Rest
2min Max Snatch, 75/55
Rest 4min
2min Max Snatch, 155/105

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Tuesday, February 10, 2015

A
Rest

B
Rest

C
Rest

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Monday, February 09, 2015

A
10min Kipping Practice

4 Rounds
60sec Hollow rock


B
Clean Complex (Squat Clean, Front Squat, Thruster, Push Press: 5x1 @ 70% + 20lbs (205lbs) of CnJ
Back Squat: 2x1,5 @ 90% + 5lbs (350lbs), 90% - 65lbs
Deadlift: Work to a 3RM + 10lbs from last week, then 1 5rep drop set at 45lbs less.


C
Team WOD - 20min Cap
2 Rounds
4 Rope Climbs (15ft) - alternate
200 Wall Balls (20/14) - Work together
40 Muscle-Ups - work together
200 Kettle Bell Swings (70/53) - work together
4 Rope Climbs (15ft) - alternate

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Sunday, February 08, 2015

A
3k run

B
Rest

C
Rest

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Saturday, February 07, 2015

A
3k Run

B
3x10yd sprints
3x20yd sprints
3x30yd sprints
3x single leg triple jump
5 Broad jumps


C
Rest

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Friday, February 06, 2015

A
3x Skin the cat complex:
- inverted hang
- back lever
- inverted hang
- front lever

10min Muscle up to ring HSPU


B
Clean 1x1, 85% + 5lbs (250lbs) of clean, Then drop to 55% of your 85% for 5 Power clean reps. Then drop an additional 10lbs and do as many Power Clean reps in 30s as possible.
Push Press: 4x3 @ 70% + 10lbs (195lbs) of 1RM CnJ
Back Squat: Work up to a 5RM then 1 5rep drop set at 45lbs less


C
3x 4min AMRAP
20 Calorie Row
15 Hang Power Snatch, 95lbs/65lbs
20 Double Unders
5 Pull ups

2min Rest


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Thursday, February 05, 2015

A
2K Row

B
Front Squat: 4x2 @ 80%+ 10lbs (260lbs) of Front Squat. Bounce out of the bottom


C
7min AMRAP
3 Thrusters, 100lbs/65lbs
3 Chest to bar Pull-ups
6 Thrusters, 100lbs/65lbs
6 Chest to bar Pull-ups
9 Thrusters, 100lbs/65lbs
9 Chest to bar Pull-ups
12 Thrusters, 100lbs/65lbs
12 Chest to bar Pull-ups
15 Thrusters, 100lbs/65lbs
15 Chest to bar Pull-ups
18 Thrusters, 100lbs/65lbs
18 Chest to bar Pull-ups
21 Thrusters, 100lbs/65lbs
21 Chest to bar Pull-ups...

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Wednesday, February 04, 2015

A
2 Rounds
60s Max Push ups
2min Rest
60s max Ring push ups
2min rest
60s max HSPU


B
Snatch: 6x1 @ 85% + 5lbs (195lbs) EMOT2M
Chinese Snatch Pull: 4x5 @ 85% + 5lbs (195lbs) of Snatch. TnG reps
Front Squat: 4x2 @ 80%+ 10lbs (260lbs) of Front Squat. Bounce out of the bottom


C
Team WOD -4 Person
For time
20 Wall Balls (10' target all F/M)
1   Rope Climb  (15')
15 Dead-lifts, 95lbs (Female)
15 Ground to Overhead, 95lbs (Male)
15 Ground to Shoulder, 95lbs (Female)
15 Thrusters, 95lbs (Male)
50 Double Unders - Female must start

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Tuesday, February 03, 2015

A
4 sets
Rolling pistol to box jump - R
Rolling pistol to box jump - L
Start low and increase height each set


B
5 attempts - single leg triple jump for max distance

C
7min AmRAP
3 Thrusters, 100lbs/65lbs
3 Chest to bar Pull-ups
6 Thrusters, 100lbs/65lbs
6 Chest to bar Pull-ups
9 Thrusters, 100lbs/65lbs
9 Chest to bar Pull-ups
12 Thrusters, 100lbs/65lbs
12 Chest to bar Pull-ups
15 Thrusters, 100lbs/65lbs
15 Chest to bar Pull-ups
18 Thrusters, 100lbs/65lbs
18 Chest to bar Pull-ups
21 Thrusters, 100lbs/65lbs
21 Chest to bar Pull-ups...

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Monday, February 02, 2015

A
10min Kipping practice then:
2 Rounds
60s max kipping pull ups
2min Rest
60s max C2B pull ups
2min Rest
60s max bar muscle ups
2min Rest


B
Clean Complex (Squat Clean, Front Squat, Thruster, Push Press: 5x1 @ 70% + 10lbs (195lbs) of CnJ
Back Squat: 2x1,5 @ 90% + 5lbs (345lbs), 90% - 65lbs
Deadlift: Work to a 3RM + 5lbs from last week, then 1 5rep drop set at 45lbs less.


C
Partner WOD
4 Rounds
2min AMRAP/Max Back squats
5 Hang Power clean, 155lbs
10 T2B
15 Wall balls, 20/14, 10/9
2min Rest

Partners alternate each round between 2min AMRAP and Max Back squats at 95lbs

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Sunday, February 01, 2015

A
Rest

B
Rest

C
Rest

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Saturday, January 31, 2015

A
Oly warm up

B
6x1 Snatch, 195lbs - EMOT2M
4x5 Chinese Snatch pull, 195lbs
6x1 Clean and Jerk, 235lbs - EMOT2M
Build to 5RM Back squat


C
9min AMRAP
15 box jump overs, 24"
12 S2O, 135lbs
9 T2B

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Friday, January 30, 2015

A
5x Skin the cat complex:
- inverted hang
- back lever
- inverted hang
- front lever

10min Ring HSPU Practice


B
Clean 1x1, 85% (245lbs) of clean, Then drop to 55% of your 85% (135lbs) for 5 Power clean reps. Then drop an additional 10lbs and do as many Power Clean reps in 30s as possible.
Push Press: 4x3 @ 70% (185lbs) of 1RM CnJ
Back Squat: Work up to a 5RM then 1 5rep drop set at 45lbs less


C
3 Rounds
5 Squat Clean Thruster, 155lbs/95lbs
10 Burpee pull ups
Rest 5min
4 Rounds
250m Row
25/15 push ups

If partnering up: Go 1:1 in Metcon 1 then work at same time in Metcon 2

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Thursday, January 29, 2015

A
3 Rounds
250m row
1min Rest


B
10 x 7 C2B Pull ups
10min to build to Heavy Single Clean
Then:
Every 90s for 8 Rounds
1 rope climb, 15'
20 DUs
6 CnJ, 135lbs


C
100 WB
30 OHS, 135lbs
10 Muscle ups

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Wednesday, January 28, 2015

A
Rest

B
Rest

C
Rest

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Tuesday, January 27, 2015

A
90s Max Muscle up
Rest 2min
90s Max Kipping Pull ups
Rest 2min
90s Max Dips


B
9min AMRAP
15 Box jump overs, 24"/20" box
12 S2O, 135/85
9 Toes-to-bar


C
10 max height box jump overs - hot start

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Monday, January 26, 2015

A
5min Handstand hold
5min Freestanding HSPU
5min HS walking obstacle course


B
Clean Complex (Squat Clean, Front Squat, Thruster, Push Press: 5x1 @ 70% (185lbs) of CnJ
Back Squat: 2x1,5 @ 90% (340lbs), 90% - 65lbs
Deadlift: Work to a 3RM then 1 5rep drop set at 45lbs less.


C
15min AMRAP
3 Muscle ups
5 Deads, 335/215
7 Box jumps
9 HSPU, Strict

If partnering up alternate each round

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Sunday, January 25, 2015

A
Rest

B
Rest

C
Rest

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Saturday, January 24, 2015

A
Rest

B
Rest

C
Rest

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Friday, January 23, 2015

A
5x Skin the cat complex:
- inverted hang
- back lever
- inverted hang
- front lever

10min Ring HSPU Practice


B
Power Clean + Hang Clean: 4x1, 65% + 30lbs (215lbs). Hang clean should be pulled from below the knee.
Deadlift: 3x3,5,5, Build to a triple at 85% + 30lbs (375lbs), then 2 5 rep drop sets at 45lbs less your 85%
Strict press: 3x3, 50% + 15lbs of CnJ (150lbs)


C
Partner WOD
2 Rounds
80 Pistols (total)
120 KBS (total), 71/53lbs
80 Cals Row (Total)
Athletes work at the same time

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Thursday, January 22, 2015

A
Rest

B
Rest

C
Rest

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Wednesday, January 21, 2015

A
Rest

B
Rest

C
Rest

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Tuesday, January 20, 2015

A
20min mobility

B
Tabata this:
1. Squats
2. Push ups
3. Hollow rocks
4. Superman rocks


C
Rest

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Monday, January 19, 2015

A
5 Rounds
3x T2B, Pull up, C2B, Bar MUs
Then:
5min Handstand hold
5min Freestanding HSPU


B
CnJ: 6x1, 85% + 30lbs (255lbs) with 2min rest
Box Squats: 4x3, 75% + 30lbs (310lbs) TnG
Stiff Leg Deadlift: 3x8, 60% + 30lbs (275lbs) Maintain slight knee bend throughout movement


C
Partner WOD
3 Rounds
50 Wall Balls
14 Muscle ups
30 Hang Power Snatch, 135/85lbs
400M Run
Partners Go 2 for 2 with reps

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Sunday, January 18, 2015

A
Rest

B
Rest

C
Rest

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Saturday, January 17, 2015

A
5k Run

B
Rest

C
Rest

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Friday, January 16, 2015

A
1x Max Pull ups, strict
2min Rest
1x Max Pull ups, kipping
3min Rest
2 Rounds
Max Dips
2min Rest


B
Power Clean + Hang Clean: 4x1, 65% + 20lbs (205lbs). Hang clean should be pulled from below the knee.
Deadlift: 3x3,5,5, Build to a triple at 85% + 20lbs (365lbs), then 2 5 rep drop sets at 45lbs less your 85%
Strict press: 3x3, 50% + 10 of CnJ (145lbs)


C
Partner WOD
40 Handstand Push-Ups
15 Rope Climbs (15ft)
45 Squat Snatches (115/65)
12 Rope Climbs (15ft)
36 Squat Snatches (115/65)
9 Rope Climbs (15ft)
27 Squat Snatches (115/65)
40 Handstand Push-Ups
Athletes break up reps as they determine

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Thursday, January 15, 2015

A
3 Rounds
1min max push ups
1min max double unders
2min Rest


B
Snatch: 1x1, 85% + 10lbs (200lbs), Then drop to 50% of your 85% for 5 Power Snatch reps . Then drop an additional 10lbs and do as many Power Snatch reps in 30s as possible.
Front Squat + Thruster: 4x1, 65%+ 20lbs of Front Squat (225lbs)
Back Squats: 4x3 @ 70% + 10lbs (275lbs)


C
For Time:
100 Wallballs 20/14lbs, 10/9'
80 Pull ups
60 HSPU
40 Box jump overs, 30/24"
20 CnJ, 135/95lbs

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Wednesday, January 14, 2015

A
Rest

B
Rest

C
Rest

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Tuesday, January 13, 2015

A
20 muscle ups for time

B
4x10 Bent Over Row (145/85)
4x6 GHR


C
14min AMRAP
60cal Row
50 T2B
40 WB 20/14, 10/9'
30 Cleans, 135/95lbs
20 muscle ups

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Monday, January 12, 2015

A
10min Bar muscle up practice
10min Freestanding HSPU


B
CnJ: 6x1, 85% + 20 (245lbs) with 2min rest
Box Squats: 4x3, 75% + 20lbs (300lbs) TnG
Stiff Leg Deadlift: 3x8, 60% + 20lbs (265lbs) Maintain slight knee bend throughout movement


C
For time:
21 Clusters, 95/65lbs
21 Pull ups
15 Clusters, 115/85lbs
15 C2B
9 Clusters, 135/105lbs
9 Bar muscle ups

If partner wod go 1:1 in reps. Each athlete completes total reps identified

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Sunday, January 11, 2015

A
Rest

B
Rest

C
Rest

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Saturday, January 10, 2015

A
15min Dynamic warm up

B
9min cap
21 Clusters, 95
21 Pull ups
15 Clusters, 115
15 C2B
9 Clusters, 135
9 Bar muscle ups

3min Snatch Ladder
2x 135, 155, 175, 195, 205

2 rounds - 10min cap
30 KBS, 2 pood
40 air squats
30 T2B
50 DUs


C
10min mobility

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Friday, January 09, 2015

A
Rest

B
Rest

C
Rest

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Thursday, January 08, 2015

A
1 Set
Max Pull ups, strict
2min Rest
1 Set
Max Pull ups, kipping
3min Rest
2 Rounds
Max Dips
2min Rest


B
Power Clean + Hang Clean: 4x1, 65% + 5lbs (190lbs). Hang clean should be pulled from below the knee.
Deadlift: 3x3,5,5, Build to a triple at 85% + 10lbs (355lbs), then 2 5 rep drop sets at 45lbs less your 85% {only do drop sets if you are not doing the Metcon below}
Strict press: 3x3, 50% + 5 of CnJ (140lbs)


C
5 Rounds
50yd Sled push/25yd sled push
20 KBS, 2Pood/1.5Pood
If Partnering up partner 1 pushes sled while other partner swings KBS for max reps

or

Partner WOD
10 Deadlifts, 135/95lbs
20 Box Jumps
15 Deads, 185/135lbs
20 Box jumps
20 Deads, 225/155lbs
20 Box jumps
25 Deads, 275/185lbs
20 Box jumps
30 Deads, 315/205lbs
20 Box jumps
Partners go 1:1 in reps. Complete total reps as a team.

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Wednesday, January 07, 2015

A
1 mile run
3 Rounds
Max unbroken double unders
2min Rest


B
Snatch: 1x1, 85% + 5lbs (195lbs), Then drop to 50% of your 85% for 5 Power Snatch reps . Then drop an additional 10lbs and do as many Power Snatch reps in 30s as possible.
Front Squat + Thruster: 4x1, 65%+ 10lbs of Front Squat (215lbs)
Back Squats: 4x3 @ 70% + 5lbs (270lbs)


C
5 Rounds
50yd Sled push/40yd sled push
20 KBS, 2Pood/1.5Pood
If Partnering up partner 1 pushes sled while other partner swings KBS for max reps

or

Partner WOD
9 min time cap
30 Pull-ups
30 Thrusters - 95#/65#
20 Chest to bar
20 Thrusters - 125#/85#
10 Bar Muscle-Ups
10 Thrusters - 155#/105#
Partners work together to complete set
If doing this alone use the following rep scheme: 21,15,9

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Tuesday, January 06, 2015

A
10min Handstand Pirouette or obstacle course practice

2 Rounds
Max Muscle ups/Max Dips (Do dips if you do not have muscle ups)
2min Rest


B
4x10 Bent Over Row (135/75)
3x10 GHR


C
20min AMRAP
5 Power cleans (145lbs / 95lbs)
10 Toes to bar
15 Wall balls (20lbs/14lbs to 10'/9' target) 
If partnering up - go 1/1 in reps
Each partner must do total reps specified

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Monday, January 05, 2015

A
3 Rounds
Max Strict muscle ups
2min Rest


B
CnJ: 6x1, 85% + 10 (235lbs) with 2min rest
Box Squats: 4x3, 75% + 10lbs (290lbs) TnG
Stiff Leg Deadlift: 3x8, 60% + 10lbs (255lbs) Maintain slight knee bend throughout movement


C
10min AMRAP
30 Double-unders
15 Power snatches (75lbs / 55lbs)

10min Rest

10min AMRAP
60 Bar-facing burpees
30 Overhead squats (115lbs / 85lbs)
10 Muscle-ups 

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Sunday, January 04, 2015

A
3k Run

B
Rest

C
Rest

Post Comments (0)

Saturday, January 03, 2015

A
Rest

B
Rest

C
Rest

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Friday, January 02, 2015

A
1 Set
Max Pull ups, strict
2min Rest
1 Set
Max Pull ups, kipping
3min Rest
2 Rounds
Max Dips
2min Rest


B
Power Clean + Hang Clean: 4x1, 65%(175lbs). Hang clean should be pulled from below the knee.
Deadlift: 3x3,5,5, Build to a triple at 85%(345lbs), then 2 5 rep drop sets at 45lbs less your 85%
Strict press: 3x3, 50% of CnJ (135lbs)


C
4 person team wod
Pace horse - weighted 100m run - 80/40lbs
Max Wall balls
Max Sit ups
Max Front Rack lunges, 155lbs/105lbs
Max Rope climbs

or
Partner WOD
12min AMRAP
150 Wall balls (20 lbs to 10' target) - Alternating every 5 reps
90 Double-unders - Together
30 Muscle-ups/C2B - Alternating ever 5 reps
45' Foot Ovehead Walking lunge - R 1.5Pood/1 Pood - Together
45' Foot Ovehead Walking lunge - L 1.5Pood/1 Pood - Together

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Wednesday, December 31, 2014

A
3k Run
10min Triple Under practice


B
Snatch: 1x1, 85% (190lbs), Then drop to 50% of your 85% for 5 Power Snatch reps . Then drop an additional 10lbs and do as many Power Snatch reps in 30s as possible.
Front Squat + Thruster: 4x1, 65% of Front Squat (205lbs)
Back Squats: 4x3 @ 70% (265lbs)


C
Partner WOD for time:
80 Back Squats, 135lbs/95lbs
60 C2B pull ups
40 S2O, 135lbs/95lbs
300 Double Unders
80 Front Squats, 95/65lbs
60 C2B pull ups
40 S2O, 95/65lbs
300 Double Unders
80 OHS 75/45lbs
60 C2B pull ups
40 S2O, 75/45lbs
300 Double Unders
One partner works at a time
Partners alternate reps as desired
Double unders are done together and reps are added to meet 300 total

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Tuesday, December 30, 2014

A
10min Handstand Pirouette or obstacle course practice
10min Weighted muscle up practice


B
EMOM for 12min
5 Front Squat 135/95#
10 Push Ups

Rest 10min

3min AMRAP
10 OHS 115/65
10 Dips
Rest 2min
3min AMRAP
12 OHS 115/65
12 Dips
Rest 2min
3min AMRAP
14 OHS 115/65
14 Dips
Rest 2min
3min AMRAP
16 OHS 115/65
16 Dips


C
20min mobility

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Monday, December 29, 2014

A
3 Rounds
Max Strict muscle ups
2min Rest


B
CnJ: 6x1, 85% (225lbs) with 2min rest
Box Squats: 4x3, 75% (280lbs) TnG
Stiff Leg Deadlift: 3x8, 60%(245lbs) Maintain slight knee bend throughout movement


C
For Time
3 Rounds Each Partner:
400m Run
21 KB Swings, 55/35lbs
12 Pull-ups
Partner A runs 400m while Partner B performs KBS and Pull ups. Partner B cannot proceed to run until Partner A returns
Then 10min Later
Partner Diane
21,15,9
Deadlifts 225/155lbs
HSPU
Partner A must complete round before partner B starts

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Sunday, December 28, 2014

A
Rest

B
Rest

C
Rest

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Saturday, December 27, 2014

A
5k run

B
Rest

C
Rest

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Friday, December 26, 2014

A
1mile Run
3 attempts max handstand walk


B
Snatch Complex-1Power Snatch, 1Hang Snatch, 2 OHS: 4x1 @ 75% (165lbs)
Clean & Jerk: 3x1 @ 90%+15 (255lbs), Then two drop-sets at less 20lbs (225lbs)
Snatch Deadlift: 4x3 @ 100% of Snatch, (225lbs)
Back Squats: 3x5 @ 80% + 25lbs (320lbs)


C
12min AMRAP
150 Wall balls (20 lbs to 10' target) - Alternating every 5 reps
90 Double-unders - Together
30 Muscle-ups/C2B - Alternating ever 5 reps
45' Foot Ovehead Walking lunge - R 1.5Pood/1 Pood - Together
45' Foot Ovehead Walking lunge - L 1.5Pood/1 Pood - Together

Or

17min Time Cap - Partners alternating after each movement is complete
2 Clean & Jerks (145#/105#)
50 Double-Unders
4 Clean & Jerks (145#/105#)
50 Double-Unders
6 Clean & Jerks (145#/105#)
50 Double-Unders
8 Clean & Jerks (145#/105#)
50 Double-Unders
10 Clean & Jerks (145#/105#)
50 Double-Unders
...and so on

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Thursday, December 25, 2014

A
Rest

B
Rest

C
Rest

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Wednesday, December 24, 2014

A
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Then:
2 Push ups, 10s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
High Hang Clean (Power Position): 5x2 @ 75% (195lbs)
Press Complex: 1 Strict Press, 2 Push Press, 3 Push Jerk @ 50% + 12lbs (155lbs)
Back Squats: 3x5 @ 80% + 25lbs (320lbs)


C
17min Time Cap - Partners alternating after each movement is complete
2 Clean & Jerks (145#/105#)
50 Double-Unders
4 Clean & Jerks (145#/105#)
50 Double-Unders
6 Clean & Jerks (145#/105#)
50 Double-Unders
8 Clean & Jerks (145#/105#)
50 Double-Unders
10 Clean & Jerks (145#/105#)
50 Double-Unders

Or
12 Days of Christmas
1 HSPU, strict
2 Thrusters, 135lbs
3 Box jumps, 30"
4 Pistols
5 Burpees
6 T2B
7 Wall Balls, 20"
8 KBS
9 Front Squats, 135lbs
10 DU's
11 Push Press, 135lbs
12 Snatch, 135lbs

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Tuesday, December 23, 2014

A
10min Handstand Hold practice
5min Weighted muscle up practice


B
15min Cap
40 T2B
15 Snatch, 45/75lbs
30 T2B
15 Snatch, 75/135lbs
20 T2B
15 Snatch, 95/165lbs
10 T2B
205 pound Snatch, as many reps as possible

Then Rest 10min
500M Row
7 Deads, 275/185lbs
20 Wall Balls
7 Deads, 275/185lbs
15 Wall balls
7 Deads, 275/185lbs
10 Wall Balls


C
15min mobility

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Monday, December 22, 2014

A
5 Rounds
5 Deck Squats
10 hollow rocks
15 Push ups


B
Snatch: 6x1, 85%+15lbs (205lbs) with 2min rest
Tall Jerk Arm Drive: 4x2, 50%+20lbs (155lbs)
Front Squat: 3x1,3,3, Build to 90% + 25lbs (310lbs) (then 2 drop sets less 35lbs


C
For Time
Partner WOD
100 Air squats while partner is in ring support hold
30 Hang Snatch (115/75) - Both Partners work
Switch
100 Air squats while partner is in ring support hold
30 Hang Clean (115/75) - Both partners work
Then:
1.5mile relay - 200m run splits

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Sunday, December 21, 2014

A
Rest

B
Rest

C
Rest

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Saturday, December 20, 2014

A
5k Run

B
Rest

C
Rest

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Friday, December 19, 2014

A
3 Slow Rounds
250M Row
60ft handstand walk

Then:
10min Muscle up practice


B
Snatch Complex-1Power Snatch, 1Hang Snatch, 2 OHS: 4x1 @ 70% (155lbs)
Clean & Jerk: 3x1 @ 90%+10 (250lbs), Then two drop-sets at less 20lbs (225lbs)
Snatch Deadlift: 4x3 @ 105% of Snatch, (235lbs)

10 MUs
20 T2B
30 Burpees
40 Box jump overs, 24/20
50 KB Snatch, 53/35
60 Pull ups
1 Rope climb


C
Partner WOD - 95/65
Partner 1
21 Thrusters
Partner 2
21 Burpees
18 Thrusters
Partner 1
18 Burpees
15 Thrusters
partner 2
15 Burpees
12 Thrusters
Partner 1
12 Burpees
9 Thrusters
Partner 2
9 Burpees
6 Thrusters
Partner 1
6 Burpees
3 Thrusters
Partner 2
3 Burpees
Then Immediately After
2min max Snatches
2min max Double Unders

Rest 15min
10 Rounds
1 Legless Rope climb
100yd sprint

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Thursday, December 18, 2014

A
5 Rounds
5 Pike ups
5 Supermans
5 Hollow rocks
Try to go unbroken each round

10min Handstand hold practice


B
4 Rounds
100 Mountain climbers
400M Run


C
20min Mobility

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Wednesday, December 17, 2014

A
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Then:
2 Push ups, 1s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
High Hang Clean (Power Position): 5x2 @ 75% (195lbs)
Press Complex: 1 Strict Press, 2 Push Press, 3 Push Jerk @ 50% + 15lbs (150lbs)
Back Squats: 3x5 @ 80% + 20lbs (315lbs)


C
18min Time Cap
800M run
12 S2O, 205/115lbs
45' Overhead carry, 205/115lbs
600m run
12 Power Cleans, 205/115lbs
45' Front Rack carry, 205/115lbs
400m run
12 Front squats, 205/115lbs
1 Legless rope climb, 18'
4 rope climbs, 18'

Then Rest 30min
9min Time Cap
Row 500m
10 Deads, 345lbs
15 Burpee box jumps 30"
8 Deads, 345lbs
15 Burpees box jump 40"
6 Deads, 345lbs

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Tuesday, December 16, 2014

A
10min Handstand Hold practice
5min Weighted muscle up practice


B
Snatch: 6x1, 85%+10lbs (200lbs) with 2min rest
Tall Jerk Arm Drive: 4x2, 50%+15lbs (150lbs)
Front Squat: 3x1,3,3, Build to 90% + 20lbs (305lbs) (then 2 drop sets less 35lbs


C
12min Time cap
20' UNB Handstand walk
15-R leg pistols, 24kg
20' UNB Handstand walk
15 Wall Balls, 10', 20lbs
7 Muscle ups
1min Rest
7 Ring Muscle ups
15 Wall Balls, 10', 20lbs
20' UNB Handstand walk
15-L leg pistols, 24kg
20' UNB Handstand walk

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Monday, December 15, 2014

A
100 Shoulder taps
100 Hollow rocks
100 Push ups
100 Supermans


B
Rest

C
Rest

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Sunday, December 14, 2014

A
Rest

B
Rest

C
Rest

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Saturday, December 13, 2014

A
5k Run

B
Shankle Complex: 3x1, 225lbs - 3 Hang clean pulls, 1 Hang clean, 2 Jerks
CnJ: 6x1, 90% + 5lbs (245lbs), EMO2M


C
Rest

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Friday, December 12, 2014

A
4 Rounds
20s Support Holds
20s Pull ups


B
Snatch Complex-1Power Snatch, 1Hang Snatch, 2 OHS: 4x1 @ 65% (145lbs)
Clean & Jerk: 3x1 @ 90%+5 (245lbs), Then two drop-sets at less 20lbs (225lbs)
Deficit Snatch Deadlift, 3inch: 4x3 @ 100% of Snatch, (225lbs)


C
5x2min AMRAP
250m Row
Max Push press
2min Rest

Then Rest 10min

Team WOD
9,6,3,6,9,6,3,6
HSPU
Hang Power Cleans, 135/75
Burpees

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Thursday, December 11, 2014

A
100 Hollow rocks
2min L-sit hold


B
10min
Max Cals on Airdyne

Then rest 10min:
5 Rounds for Quality
20yd HS Walk
5 HSPU


C
30min Mobility

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Wednesday, December 10, 2014

A
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Then:
2 Push ups, 1s hold
4 Push ups, 10s hold
6 Push ups, 10s hold and so on until 20 or failure


B
High Hang Clean (Power Position): 5x2 @ 70% (185lbs)
Press Complex: 1 Strict Press, 2 Push Press, 3 Push Jerk @ 50% + 10lbs (145lbs)
Back Squats: 3x5 @ 80% + 5lbs (305lbs)


C
6 Rounds
10 Body Weight Bench Press, 165lbs
5 Muscle ups

Team WOD
4 Rounds
Pace Horse - 100M sled push and 50M sandbag carry
Bench Press - 65/95/135/185
Elevated ring rows
Dips
Double Unders

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Tuesday, December 09, 2014

A
10min Handstand Hold practice
5min Weighted muscle up practice


B
7min AMRAP
135/95 Clean and jerk, 3 reps
3 Toes-to-bar
135/95 Clean and jerk, 6 reps
6 Toes-to-bar
135/95 Clean and jerk, 9 reps
9 Toes-to-bar
135/95 Clean and jerk, 12 reps
12 Toes-to-bar
135/95 Clean and jerk, 15 reps
15 Toes-to-bar
135/95 Clean and jerk, 18 reps
18 Toes-to-bar...


C
WOD
(20 min time cap)
Men - Women
50 T2B - 50 KBS
40 C2B Pull ups - 40 Burpees
30 Power cleans - 30 OHS
200 Double Unders - 200 Double Unders
30 OHS - 30 Power Cleans
40 Burpees - 40 Pull ups
50 KBS - 50 T2B
Men weight: barbell = 135lbs, KB = 1.5Pood
Women weight: barbell = 75lbs, KB = 1Pood

Rest 10min
64 pull ups
8 OHS, 205/135lbs

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Monday, December 08, 2014

A
3 ME Push ups w/90s Rest
3 ME Muscle ups w/60s Rest


B
Snatch: 6x1, 85%+5lbs (195lbs) with 2min rest
Tall Jerk Arm Drive: 4x2, 50%+10lbs (145lbs)
Front Squat: 3x1,3,3, Build to 90% + 10lbs (295lbs) (then 2 drop sets less 35lbs


C
7 Rounds
7 Thrusters, 135/85lbs
7 Burpees

Then 10min Later:
6 Rounds
300m run
2min Rest

Partner WOD
7 Rounds
7 Deadlifts (95/65)
7 Cleans
7 Thrusters
14 Wall ball 2fers (20/14)
300m run
Barbell work is a 1 for 1 sequence, Wall balls and run are done together at each individual pace. Team cannot move on until movement is complete.

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Sunday, December 07, 2014

A
5k Run

B
Rest

C
Rest

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Saturday, December 06, 2014

A
5k run

B
Rest

C
Rest

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Friday, December 05, 2014

A
2 Rounds
10 leg circles
5 C2B Pull ups

Bring Sally Up 95/45lbs


B
Snatch Complex: 4x1 1Power Snatch, 1Hang Snatch, 2 OHS, 135lbs
Clean & Jerk: 3x1, 245lbs, Then two drop-sets at 225lbs
Snatch Deadlift: 4x3, 225lbs


C
5min AMRAP
12 S2OH, 135lbs/85lbs
9 T2B
6 Front Squat 135/85lbs

The 5min later
7 Rounds
7 Thrusters, 135/85lbs
7 Burpees

3 Rounds Each Partner:
400m Run
21 KB Swings, 55/35lbs
12 Pull-ups
One partner runs while the other completes 21, 12. Once each is done switch for 3 total rounds a piece.
Then 3min Later:
3 Rounds Each Partner:
10 Shoulder to Overhead (95#/63#)
10 Burpees
One for one, back and forth reps
Then 3min Later:
3 Rounds
22 HSPU
22 Box jump, 24 inch box/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14lbs

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Thursday, December 04, 2014

A
25 leg circles each direction
Accumulate 2min L-sit
every time you break 10 Superman rocks

Then:
For QUALITY
2 Strict Dips
Hold top of Dip 10 seconds
4 Strict Dips
Hold top of Dip 10 seconds
6 Strict Dips
Hold top of Dip 10 seconds


B
Box Squats: 3x5 @ 60% + 50lbs (275lbs) 3s decent, then explode off the box

Then:
4 Rounds
30s Battle ropes, in and out
30s Airdyne

Then 1min rest:
4 Rounds
30s Battle ropes, up and down
30s sit ups


C
For Time:
800m Run
100 Double unders
1000m row
100 Double unders
800m run
100 Double unders

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Wednesday, December 03, 2014

A
25 leg circles each direction
Accumulate 2min L-sit
every time you break 10 Superman rocks

Hang Clean: 5x2 @ 60%(165lbs) of clean
Press Comples: 5x1 @ 50%(135lbs) of CnJ, 1 Strict Press, 2 Push Press, 3 Push Jerk


B
Power Snatch: 3x1,2,2 @ 80%+25 (200lbs), then drop down 20lbs to 170lbs for 2 sets of doubles
Power Clean + Hang Clean + Power Jerk: 4x1 @ 60% + 50lbs (210lbs) Hang clean should be pulled from just below the knee
Box Squats: 3x5 @ 60% + 50lbs (275lbs) 3s decent, then explode off the box


C
Team of 2
50 Thrusters 95/65
50 Box Jumps 24/20
50 Pull ups, strict
50 Push ups
50 Kettlebell Swings, 1.5/1 pood

Every 3min 500M run. Only 1 partner working at a time. Partners must do 5 reps before switching.

5min After

Partner Diane
21,15,9
Deadlifts 225/155lbs
HSPU

Partner A must complete round before partner B starts

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Tuesday, December 02, 2014

A
10min Handstand Hold practice
5min Weighted muscle up practice


B
3x1,3,3 Front Squat: Build to 90% (285lbs) of 1RM then drop down 35lbs for two drop sets
6x1 Snatch, 190lbs
4x2 Arm Drive Drill: at 50% (135lbs) of CJ 1RM


C
7min AMRAP
100/65lbs pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

Then 10min later:
21,15,9
Deadlifts, 225
HSPU

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Monday, December 01, 2014

A
2 Slow Rounds
500M row
50 Push ups


B
Hang Snatch: 4x2 @ 70%+25lbs (185lbs) From the Power Position
"Jerk Complex: 4x1 , 70% + 50lbs (235lbs) of 1RM Rack Jerk
Dip, 3s Pause, Drive up
Dip, 3s pause, Jerk"
Back Squat: Build to 90% + 50lbs (380lbs) for 1 rep, then 1 drop set at 45lbs less for max reps


C
For time
1200m run
800m run
400m run
200m run
Work:Rest - 1:1

PARTNER WOD
80 Power Snatches (95#/65#)
80 Overhead Squats (95#/65#)
400m Run
8 Burpees
400M Run
8 Burpees
80 Power Cleans, (95#/65#)
80 Front Squats, (95#/65#)
400m Run
8 Burpees
400M Run
8 Burpees

*Teams of 2
**8 Burpees performed by each athlete every 2 minutes AND at the halfway point (400m) of the run
***1 athlete working at a time and the Snatches must be completed prior to starting the OHS
****800m Run is performed together. Athletes will run a 400m, perform 8 Burpees, finish the 2nd half of the run, and then perform 8 Burpees. Then move to finish the second portion in the same manner.

Team of 3
250 Chest to bar pull-ups
250 Kettlebell swings (24/16kg)
250 Double-unders
250 Overhead squats (95/65lbs)

Only 1 person can work at a time. 3rd person will run 200m. When 3rd person returns the working athlete must change.

Team of 3
6x400m Run
Push sled+315lbs 400M
100 Squats
Pusl sled+315lbs 400M
100 Push ups
6x400M run

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Sunday, November 30, 2014

A
30min Rehab hips

B
20min Rehab shoulders

C
Rest

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Saturday, November 29, 2014

A
3k Run

B
2x 800m
1:1 work/rest


C
For Time:
2000m Row
50 Double unders
1600M Run
Then Immediately following:
5min AMRAP
Max muscle ups

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Friday, November 28, 2014

A
2 Rounds
10 Strict T2B
10 Pull ups
10 Deck squats


B
Cluster: 3x1,2,2 @ 80% + 20lbs (230lbs), then drop down 30lbs to 195lbs for two sets of doubles
Front Squats: 3x1,3,3 @ 90%+25lbs (315lbs) then drop down 35lbs for two sets of triples
Deadlift: Build to 90%+35lbs (400lbs) for 1 rep, then 1 drop set at 45lbs less for max reps


C
For Time
100 Push ups
2 Rope climbs
100 Kettlebell swings, 1.5Pood
2 Rope climbs
100 Double-unders
2 Rope climbs
100 Overhead squats (95/65lbs)

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Thursday, November 27, 2014

A
5k run

B
Turkey Bowl!

C
Rest

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Wednesday, November 26, 2014

A
10min Outlier Warm up

B
Power Snatch: 3x1,2,2 @ 80%+20 (195lbs), then drop down 20lbs to 170lbs for 2 sets of doubles
Power Clean + Hang Clean + Power Jerk: 4x1 @ 60% + 40lbs (205lbs) Hang clean should be pulled from just below the knee
Box Squats: 3x5 @ 60% + 40lbs (265lbs) 3s decent, then explode off the box


C
10 Rounds
50m Swim
5 Push ups
5 Squats


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Tuesday, November 25, 2014

A
Partner Tabata 15/15
1. Push ups - Hold the top
2. Squats - Hold the bottom
3. Dips - Hold support
4. Squat jumps


B
10min AMRAP
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target) 

Then Rest 10min
1000m row
50 Thrusters, 45lb BB
30 Pull ups


C
5 Rounds
15 Pull ups
15 OHS, 95

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Monday, November 24, 2014

A
2 Rounds
500M Row
120ft HS Walk


B
Hang Snatch: 4x2 @ 70%+20lbs (180lbs) From the Power Position
"Jerk Complex: 4x1 , 70% + 40lbs (225lbs) of 1RM Rack Jerk
Dip, 3s Pause, Drive up
Dip, 3s pause, Jerk"
Back Squat: Build to 90% + 40lbs (370lbs) for 1 rep, then 1 drop set at 45lbs less for max reps


C
Fort time
6 Rounds
200m Run
200m Walk

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Sunday, November 23, 2014

A
Flag football game

B
Rest

C
Rest

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Saturday, November 22, 2014

A
3k Run

B
Rest

C
Rest

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Friday, November 21, 2014

A
3 Rounds
20s Hanging L-sit
10 Straddle ups
5 V-ups


B
Cluster: 3x1,2,2 @ 80% + 15lbs (225lbs), then drop down 30 lbs to 195lbs for two sets of doubles
Front Squats: 3x1,3,3 @ 90%+20lbs (305lbs) then drop down 35lbs for two sets of triples
Deadlift: Build to 90%+20lbs (385lbs) for 1 rep, then 1 drop set at 45lbs less for max reps


C
Teams of 3 - "Weakest link" - Everything must be unbroken
6min AMRAP - one person works at a time.
5,10,15,20…etc 2Pood/1.5Pood

Then immediately followed by:
15 Rounds - Athletes rotate through stations
10 OHS, 95/65lbs
15 T2B
Rest
EMOT4M
3 Rope climbs

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Thursday, November 20, 2014

A
10min dynamic warm up
5min Handstand hold practice
5min Weighted muscle up practice
5min Back tuck practice


B
3x 9min AMRAP
8 CnJ, 135lbs
30 Double unders
20yd Front Rack Lunge, 135lbs
30 Push ups
8 Snatch, 135lbs

Rest 2min Between sets


C
10min Glute mobility

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Wednesday, November 19, 2014

A
100 Hollow rocks
100 Superman Rock
5min Handstand hold practice
5min Weighted muscle up


B
Power Snatch: 3x1,2,2 @ 80%+15 (190lbs), then drop down 20lbs to 170lbs for 2 sets of doubles
Power Clean + Hang Clean + Power Jerk: 4x1 @ 60% + 30lbs (190lbs) Hang clean should be pulled from just below the knee
Box Squats: 3x5 @ 60% + 30lbs (255lbs) 3s decent, then explode off the box


C
For Time:
21,15,9
C2B Pull ups
Calorie Row

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Tuesday, November 18, 2014

A
1mile run
5min hip mobility


B
10min AMRAP
60 Bar-facing burpees
30 Overhead squats, 125lbs
10 Muscle-ups 

Then Rest 10min
9,7,5
Snatch, 155lbs
HSPU, 6in deficit


C
10min Hamstring and glute mobility

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Monday, November 17, 2014

A
50 straddle leg raise, each leg
2min accumulate L-sit
100 Handstand shoulder taps - against wall
100 Hollow rocks
5min Weighted muscle up practice


B
Hang Snatch: 4x2 @ 70%+15lbs (175lbs) From the Power Position
Jerk Complex: 4x1 , 70%+30lbs (225lbs) of 1RM Rack Jerk
Dip, 3s Pause, Drive up
Dip, 3s pause, Jerk"
Back Squat: Build to 90% + 20lbs (360lbs) for 1 rep, then 1 drop set at 45lbs less for max reps


C
Team of 3 - every 3min 400m run
100 Pull ups - rest=top of push up
100 Thrusters - rest=bottom of squat
100 HSPU - rest=hollow hold
100 Deadlifts - rest=front rack
100 Box jumps - rest=overhead hold

or

50 Deadlifts w/partner holding their bar
600yd Gasser Relay run
100 Push-ups w/partner in handstand hold
600yd Gasser Relay Run
100 V-ups w/partner in hollow hold
600yd Gasser Relay run
100 Wall Balls w/partner squatting with ball OH
600yd Gasser Relay Run
50 Deadlifts w/partner holding their bar

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Sunday, November 16, 2014

A
3k Run

B
Rest

C
Rest

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Saturday, November 15, 2014

A
3k run

B
2x800m run

C
30 CnJ, 135lbs

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Friday, November 14, 2014

A
5min Handstand hold practice
5min Weighted MU practice


B
Cluster: 3x1,2,2 @ 80% (220lbs), then drop down to 190lbs for two sets of doubles
Front Squats: 3x1,3,3 @ 90%(295lbs) then drop down 35lbs for two sets of triples
Deadlift: Build to 90% (380lbs) for 1 rep, then 1 drop set at 45lbs less for max reps


C
Partner WOD
4 Rounds
50yd Sled Push/25yd Sled push
20 KBS, 2Pood/1.5Pood

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Thursday, November 13, 2014

A
50Cal Row
40 T2B
30 CnJ, 135lbs


B
2x 9min AMRAP
10 Goblet squats, 1.5Pood
15 KBS, 1.5Pood
200 Double Unders
15 Box Jumps, 24"
10yd HS Walk

Rest 2min Between sets


C
10min Hamstring mob

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Wednesday, November 12, 2014

A
10yd of each:
Knee Pulls
Quad Pulls
Lateral Lunge
Toe Pulls
Scissor Kicks
Karioka
Scorpion

Then:
5,4,3,2,1
HSPU, 12" deficit
Weighted Pull ups, 53lb


B
Power Snatch: 3x1,2,2 @ 80% + 5lbs (185lbs), then drop down 20lbs to 165lbs for 2 sets of doubles
Power Clean + Hang Clean + Power Jerk: 4x1 @ 60% +20lbs (190lbs) Hang clean should be pulled from just below the knee
Box Squats: 3x5 @ 60% (245lbs) 3s decent, then explode off the box


C
60 double unders, unbroken
50 Push ups
40 T2B
30 HSPU, strict

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Tuesday, November 11, 2014

A
10min Dynamic warm up
Then:
2 Rounds
1 Muscle up
2 Weighted muscle ups
3 Muscle ups
2 Weighted muscle ups
1 Muscle ups
Rest 5min


B
10min AMRAP
30 Double Unders
15 power snatch, 75lbs

Then 5min later:
12,9,3
Deadlifts, 315lbs
Box Jumps, 30"


C
10min Hamstring mob

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Monday, November 10, 2014

A
100 Handstand shoulder taps - against wall
100 Hollow rocks
5min Weighted muscle up practice


B
Hang Snatch: 4x2 @ 70%+5 (165lbs) From the Power Position
Jerk Complex: 4x1 , 70%+10 (205lbs) of 1RM Rack Jerk
Dip, 3s Pause, Drive up
Dip, 3s pause, Jerk"
Back Squat: Build to 90% (350lbs) for 1 rep, then 1 drop set at 45lbs less for max reps


C
3 Rounds
800M Run
1:2 Work Rest

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Sunday, November 09, 2014

A
30min Dodgeball game

B
60min Flag football game

C
Rest

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Saturday, November 08, 2014

A
3k Run

B
2x800m Run

C
Rest

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Friday, November 07, 2014

A
5min Handstand hold practice
5min MU transition


B
Cluster: 3x1,2,2 @ 80% (215), then drop down to 215 for two sets of doubles
Front Squats: 3x1,3,3 @ 90%(285lbs) then drop down 35lbs for two sets of triples
Deadlift: Build to 90% (365lbs) for 1 rep, then 1 drop set at 45lbs less for max reps


C
3 Rounds
20 KBS, 2 Pood
300yd Gasser

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Thursday, November 06, 2014

A
Outlier Warm up

B
10min
Max Cals on Airdyne

Rest 10min

20min AMRAP
5 Power Snatch, 115lbs
10 Toes to bar
15 Wall balls (20lbs to 10' target) 


C
10min mobility

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Wednesday, November 05, 2014

A
10yd of each:
Knee Pulls
Quad Pulls
Lateral Lunge
Toe Pulls
Scissor Kicks
Karioka
Scorpion

Then:
10,6,4,2
HSPU, kipping
C2B Pull ups, Strict


B
Power Snatch: 3x1,2,2 @ 80% (180lbs), then drop down 20lbs to 165lbs for 2 sets of doubles
Power Clean + Hang Clean + Power Jerk: 4x1 @ 60% (175lbs) Hang clean should be pulled from just below the knee
Box Squats: 3x5 @ 60% (225lbs) 3s decent, then explode off the box


C
6 Rounds
10 Body Weight Bench Press
5 Muscle ups

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Tuesday, November 04, 2014

A
2 Rounds
800M Run
50yd HS Walk


B
3x9min AMRAP
10 Burpees
20 Air Squats
400M Run
10 KB Snatch, 1 Pood
20s L-Sit
500M Row

Rest 2min between sets


C
2 Rounds
5 Seated box jumps, 30"
16 DB Splits squats, 40lbs

Then:
10min Hamstring mobility

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Monday, November 03, 2014

A
5min Muscle up transition
3 ME HSPU w/90s Rest
3 ME C2B Pull ups (kipping) w/60s Rest


B
Hang Snatch: 4x2 @ 70% (160lbs) From the Power Position
Jerk Complex: 4x1 , 70% (195lbs) of 1RM Rack Jerk
Dip, 3s Paus, Drive up
Dip, 3s pause, Jerk"
Back Squat: Build to 90% (340lbs) for 1 rep, then 1 drop set at 45lbs less for max reps


C
6 Rounds
300m run
3min Rest

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Sunday, November 02, 2014

A
3k Run

B
rest

C
rest

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Saturday, November 01, 2014

A
3K run

B
3x5 Single leg box jump, F-L-R
3x5 Depth jumps
3x12 Jump squat, 45lbs
3x6 GHR
3x5 Squat, 325lbs


C
2x800m Run

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Friday, October 31, 2014

A
5min Pistol Practice
5min Kipping dip practice


B
4x1 Power Snatch + Hang Snatch: 165lbs
4x1 Power Clean + Power Jerk + OHS: 185lbs
3x5 Back Squat: 325lbs
3x1,3,3 Clean Grip Deadlift: build to 1RM then drop 35lbs


C
For Time:
25 Pull ups
50 Deadlifts, 135
50 Push ups
50 Box jumps, 24"
50 T2B
50 CnJ, 35lbs KB
25 Pull ups

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Thursday, October 30, 2014

A
3xRing Complex

B
Snatch Balance + OHS: 3x2+3 175lbs
CnJ: 3x1,2,2 245,225,225lbs


C
50 Wall balls, 20lbs
40 Dumbbell Snatch, 75lbs
30 Burpees

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Wednesday, October 29, 2014

A
10min Handstand hold practice
Then:
For Quality
1,2,3,4...10 C2B Pull ups (kipping)
10,9,8,7…1 Dips (strict)


B
Snatch Wave: 6x1, 185,200,215,185,200,215lbs
Hang clean + Pause Dip Jerk: 5x1, 225lbs


C
3 rounds
Row 250m
10 Kettlebell Swings 70lbs
10 Burpees
10 Kettlebell Swings 70lbs
10 Burpees
10 Kettlebell Swings 70lbs


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Tuesday, October 28, 2014

A
3 Slow rounds
500M Row
20yd HS Walk


B
Front Squat: 4x3, 275lbs
Snatch Complex: 5x1, 175lbs
Points of Performance
- Floor to Knee: 5 second concentric, Knee to Floor 5 sec eccentric.
- Floor to Knee: 5 second concentric. Snatch. Lower to Power Postion. Hang Snatch
Clean from Blocks: 5x2, 235lbs


C
9min AMRAP
16 Pistols
50 Double unders
750M Row


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Monday, October 27, 2014

A
3x Front Lever to Muscle up complex
3 ME Dips ups w/60s Rest
5 ME Pull ups (strict) w/60s Rest
10yd Outlier Warm up


B
Hang snatch: 6x1, 195lbs
CnJ: 3x1, 255,225,225lbs
Back Squat: 5x3, 335lbs


C
5 rounds for time
400 meter run
15 overhead squats 65/95lbs

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Sunday, October 26, 2014

A
5k Run

B
2x800m run
work:rest - 1:1


C
5min mobility

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Saturday, October 25, 2014

A
10yd Outlier Warm up

B
3x10 4 star drill
4x10 Lateral jump, med
4x8 1-leg step up, each leg
4x40yd power skipping
4x5 Depth jump, med
4x 30yd sprints
3x25 Double leg bouding (hands behind head)


C
10min Hip and quad mobility

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Friday, October 24, 2014

A
10min Handstand hold practice
3x3 handstand to bridge on 20" box then kick back over
3x5 Muscle up transition on blocks


B
4x1 Power Snatch + Hang Snatch: 155lbs
4x1 Power Clean + Power Jerk + OHS: 175lbs
3x5 Back Squat: 315lbs
3x1,3,3 Clean Grip Deadlift: build to 1RM then drop 35lbs


C
Partner WOD
70 Pull ups - rest=bottom of the squat
70 Push press 95/65 - rest=hollow hold
70 Power cleans 95/65 - rest=hang from pull up bar
70 Back squats 95/65 - rest=push-up plank hold
6x200m run - partner A runs while partner B rests

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Thursday, October 23, 2014

A
3x3 handstand to bridge on 20" box then kick back over
2min Hip flexor stretch
10x YTWL


B
Snatch: 5x1, 185,205,225,190,190
CnJ: 5x1, 225,245,265,230,230


C
5min AMRAP
15 Wall Balls
15 Box jumps, 30"
15cal Row

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Wednesday, October 22, 2014

A
Warm up the hips
10min Handstand hold practice
Then:
For Quality
1,2,3,4...10 Pull ups (Strict)
10,9,8,7…1 Dips (strict)


B
Snatch Wave: 6x1, 185,195,210,185,195,215lbs
Hang clean + Pause Dip Jerk: 5x1, 225lbs
Front Squat: 3x1, Build to 1RM then 2 drop sets at less than 15kg


C
5 Rounds
10 Walking lunges, 135lbs in the rack position
10 Push presses, 135lbs
100yd run

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Tuesday, October 21, 2014

A
3x Front Lever to Muscle up complex
10yd Outlier Warm up


B
Front Squat: 4x3, 255lbs
Snatch Complex: 5x1, 170lbs
Points of Performance
- Floor to Knee: 5 second concentric, Knee to Floor 5 sec eccentric.
- Floor to Knee: 5 second concentric. Snatch. Lower to Power Postion. Hang Snatch
Clean from Blocks: 5x2, 225lbs


C
5min AMRAP
10 Squat Clean, 115lbs
10 C2B Pull ups

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Monday, October 20, 2014

A
3x Front Lever to Muscle up complex
3 ME Dips ups w/60s Rest
5 ME Pull ups (strict) w/60s Rest
10yd Outlier Warm up


B
Hang snatch: 6x1, 190lbs
CnJ: 3x1, 245,225,225lbs
Back Squat: 5x3, 325lbs


C
400M Run
immediately followed by:
5 Rounds
10 Deads, 225lbs
10 HSPU
immediately followed by:
400M Run

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Sunday, October 19, 2014

A
5k run

B
90min Flag football

C
Rest

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Saturday, October 18, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walk
10yd Quad walks
3x50yd Build up


B
3x20yd accel, 20yd stride in
3xSingle leg triple jump
2x5 Depth jumps
2x6 Jump Squat, 25%
3x7 Squat, 75%
3x5 GHR


C
10min leg mobility

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Friday, October 17, 2014

A
5x5 Pull ups to thigh to bar to 5s hold
3x3 handstand to bridge on 20" box then kick back over
3x5 Muscle up transition on blocks


B
4x1 Power Snatch + Hang Snatch: 145lbs
4x1 Power Clean + Power Jerk + OHS: 165lbs
3x5 Back Squat: 305lbs
3x1,3,3 Clean Grip Deadlift: build to 1RM then drop 35lbs


C
21,15,9
Handstand push-ups
Ring dips
Push-ups

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Thursday, October 16, 2014

A
5x5 Pull ups to thigh to bar to 5s hold
3x3 handstand to bridge on 20" box then kick back over
5x2 backward roll to plank
10yd mini-band glute activation
2min Hip flexor stretch
10x YTWL


B
Snatch: 3x1, build to 1RM then 2 drop sets at 15kg less than 1RM
CnJ: 3x1, build to 1RM then 2 drop sets at 15kg less than 1RM


C
5min AMRAP
15 Wall Balls
15 Box jumps, 30"
15cal Row

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Wednesday, October 15, 2014

A
5x5 Pull ups to thigh to bar to 5s hold
3x3 handstand to bridge on 20" box then kick back over
5x2 backward roll to plank
10yd mini-band glute activation
2min Hip flexor stretch
10x YTWL


B
Snatch Wave: 6x1, 180,190,205,180,190,205lbs
Hang clean + Pause Dip Jerk: 5x1, 205lbs
Front Squat: 3x1, Build to 1RM then 2 drop sets at less than 15kg


C
5 Rounds
6 GHR
6 Muscle ups

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Tuesday, October 14, 2014

A
3x Front Lever to Muscle up complex
10yd Outlier Warm up


B
Front Squat: 4x3, 245lbs
Snatch Complex: 5x1, 165lbs
Points of Performance
- Floor to Knee: 5 second concentric, Knee to Floor 5 sec eccentric.
- Floor to Knee: 5 second concentric. Snatch. Lower to Power Postion. Hang Snatch
Clean from Blocks: 5x2, 225lbs


C
3 Rounds
10 Pendlay Row, 135lbs
10 Wide grip pull ups

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Monday, October 13, 2014

A
2 Rounds
300m Row
20 Dips
10yd handstand walk
Then:
5x Skin the cat, back lever complex


B
Hang snatch: 6x1, 185lbs
CnJ: 3x1, 240,220,220lbs
Back Squat: 5x3, 300lbs


C
5min AMRAP
5 Power Clean, 155lbs
7 Burpees
9 C2B Pull ups

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Sunday, October 12, 2014

A
3k run

B
rest

C
rest

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Saturday, October 11, 2014

A
10yd Outlier Warm up

B
3x10 4 star drill
4x10 Lateral jump, med
4x40yd power skipping
4x5 Depth jump, med
4x 30yd sprints
3x25 Double leg bouding (hands behind head)


C
10min Quad mob

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Friday, October 10, 2014

A
20 Ice cream makers
20 Toes to Bar
20 Inverted Pull ups
3x Lever to support complex
- Pull up
- 2 Ice cream makers
- Muscle up
- Support with rings out


B
4x1 Power Snatch + Hang Snatch: 135lbs
4x1 Power Clean + Power Jerk + OHS: 155lbs
3x5 Back Squat: 285lbs
3x1,3,3 Clean Grip Deadlift: build to 1RM then drop 35lbs


C
5min AMRAP
10 C2B Pull ups
10 Plyo Push ups, 45lb bumper
100 Double unders

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Thursday, October 09, 2014

A
10yd Outlier Warm up

B
Snatch: 3x1, build to 1RM then 2 drop sets at 15kg less than 1RM
CnJ: 3x1, build to 1RM then 2 drop sets at 15kg less than 1RM


C
4 Rounds
10 GHR
10 Pistol squats, alt
10yd handstand walk

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Wednesday, October 08, 2014

A
10min Glide Kip practice
100yd handstand walk


B
Snatch Wave: 6x1, 175,185,200,175,185,200lbs
Hang clean + Pause Dip Jerk: 5x1, 200lbs
Front Squat: 3x1, Build to 1RM then 2 drop sets at less than 15kg


C
5 Rounds
6 GHR
6 Muscle ups

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Tuesday, October 07, 2014

A
10min Glide Kip practice
100yd handstand walk


B
Front Squat: 4x3, 255lbs
Snatch Complex: 5x1, 170lbs
Points of Performance
- Floor to Knee: 5 second concentric, Knee to Floor 5 sec eccentric.
- Floor to Knee: 5 second concentric. Snatch. Lower to Power Postion. Hang Snatch
Clean from Blocks: 5x2, 225lbs


C
3 Rounds
10 Pendlay Row, 135lbs
10 Wide grip pull ups

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Monday, October 06, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walk
10yd Quad walks
3x50yd Build up


B
100 V-ups
Each time you break do a 10yd Handstand walk

Then:
Clean from Blocks: 3x1,2,2 - 225,190,190lbs
Back Squat w/3s pause: 4x3, 255lbs


C
3 Rounds
5 Thrusters, 155lbs
10 C2B Pull ups

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Sunday, October 05, 2014

A
Rest

B
Rest

C
Rest

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Saturday, October 04, 2014

A
5k Run

B
3x10 4 star drill
4x10 Lateral jump, med
4x8 1-leg step up, each leg
4x40yd power skipping
4x5 Depth jump, med
4x 30yd sprints
3x25 Double leg bouding (hands behind head)


C
Rest

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Saturday, October 04, 2014

A
10yd Outlier Warm up

B
3x30yd sprint, 2pt
2x5 Single leg hop, max distance
2x6 Jump Squat, 25%
3x9 Squat, 65%


C
10min Hamstring mob

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Friday, October 03, 2014

A
10yd Outlier Warm up

B
Clean: 3x1,2,2 Work to 90%(240bs) of 1RM C&J. Then, 2 drop sets at 220lbs
Snatch: 3 sets of 2+3 (2x Snatch Balance + 3 OHS) @ 145lbs
Back Squat: 3x3,5,5 @ 345lbs, 300lbs


C
21,15,9
Shoulder to Overhead 135lbs
Box jump overs 24"
3 Rope Climbs after each set

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Thursday, October 02, 2014

A
5 Rounds
10 Alternating rolling pistols
10 Ring dips


B
4x Gymnastics ring complex
- Pull up
- Inverted hang
- Pike
- Back lever
- Skin the cat
- Inverted hang
- Pull up with 3s hold


C
4 Rounds
400m run
25 push ups

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Wednesday, October 01, 2014

A
10yd Outlier Warm up

B
Snatch: 4x2 at 175lbs - No hook. No feet
C&J: 8x1 at 215lbs
Front Squat: 4x3 @ 185lbs - rythmical tempo squat


C
3 Rounds
4 Push Press, 155lbs
8 Pendlay Row, 155lbs

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Tuesday, September 30, 2014

A
2 Slow Rounds
Row 500m
120ft HS Walk (Attempt Unbroken)


B
Snatch Complex: 5x1 @ 75% (165lbs) - 5s Concentric from the floor to the knee. 3s Halt. Then 1s Isometric, hang Power Snatch. Then Lower to the knee and Hang Snatch.

Clean Complex: 5x1 @ 70% (180lbs). 1 High Pull. Lower to Power Position 1 Then Hand clean from the Power Position. Lower to the knee. Then 1 Hang Clean from the Knee.


C
30-20-10
Calories on the Rower
Toes to Bar
Empty Bar Thrusters 45lbs

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Monday, September 29, 2014

A
Slow 5 Minute AMRAP
5 Burpees to Target
5 Second L-Sit on Rings


B
Snatch: 6 Singles @ 205 1 @ 215lbs
Clean + 2 Front Squats: 4 SIngles @ 235lbs
Strict Press: Work to a 1RM


C
For Time:
60-calorie row
50 toes-to-bars
40 wall-ball shots 20/14lbs. to 10/9ft target
30 cleans 135/95lbs
20 muscle-ups

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Sunday, September 28, 2014

A
Rest

B
Rest

C
Rest

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Saturday, September 27, 2014

A
10yd Outlier warm up

B
3x30 donkey ankle bounce
4x 1-2-Jump, each leg
3x5 Broad jump
3x5 Low box depth jump
4x20yd sprint
4x2 Squats, 330lbs


C
10min Hamstring mob

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Friday, September 26, 2014

A
2 Slow Rounds
Row 500m
120ft HS Walk (Attempt Unbroken)


B
Snatch: single up to 200, then 2x2 @ 185lbs
Clean: 3x3 @ 225lbs
Back Squat: 4x2 @ 330lbs


C
AMRAP 6 Minutes
3 Clean and Jerk 225lbs
6 Lateral Bar Burpees

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Thursday, September 25, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walk
10yd Quad walks
3x50yd Build up
Outlier Snatch Warm up, 45,65,95,115lbs


B
Deficit Snatch: 2x2 @ 200lbs
P1 Clean: Single up until you miss
Front Squat: 4x3 @ 285lbs


C
10min Glute mob

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Wednesday, September 24, 2014

A
5 Slow Rounds
10 Barbell Good-mornings, BB
10 Back-rack Walking Lunges, BB
14 CTB - unbroken


B
AMRAP 12 Minutes
Row 250m
10 Muscle-ups
10 Thrusters 135lbs


C
10min Glute mob

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Tuesday, September 23, 2014

A
Slow 8 Minute AMRAP
40 Double-unders
20 Air Squats
3 Muscle-ups
40 Double-unders
20 Air Squats
6 Muscle-ups
40 Double-unders
20 Air Squats
9 Muscle-ups
And so on…


B
Power Snatch plus 2 Hang Snatch; 6 sets @ 175lbs
1 Clean 2 Front squats 1 Jerk: 6 @ 220lbs
Strict Press: Single up to 170lbs
Power Jerk: 3 singles @ 205lbs


C
6 Rounds
12 HSPU
12 KB Swings 70lbs

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Monday, September 22, 2014

A
Slow 8 Minute AMRAP
40 Double-unders
20 Air Squats
3 Muscle-ups
40 Double-unders
20 Air Squats
6 Muscle-ups
40 Double-unders
20 Air Squats
9 Muscle-ups
And so on…


B
Tempo Halt Snatch: 4 singles @ 175lbs, 1 @ 185lbs, 1 @ 200lbs
Power Clean +Hang Clean: Single @ 220lbs, 2x2 @ 205lbs
Back Squat: 2x4 @ 315lbs


C
6 Rounds
12 HSPU
12 KB Swings 70/53lbs

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Saturday, September 20, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walk
10yd Quad walks
3x50yd Build up


B
5x20yd accel, 20yd stride in
3xSingle leg triple jump
2x5 Depth jumps
3x8 Jump Squat, 20%
4x4 GHR
4x2 Back Squat @ 350lbs


C
10min Quad mob

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Friday, September 19, 2014

A
With a 12 Minute running clock, complete three rounds of:
50 Double-unders
Max Distance HS Walk


B
Snatch: single up to 190lbs, then 2x2 @ 175lbs
Clean: 3x3 @ 225lbs
Back Squat: 4x2 @ 350lbs


C
3 Rounds
30 Pull-ups
20 Step-ups 24/20″ with 35/20lbs dumbbells in front rack

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Thursday, September 18, 2014

A
Slow 10 Minute AMRAP
Run 200m
5 CTB Pull-ups


B
Deficit Snatch: 3x2 @ 200 you can reset each rep
P1 Clean: Single up until you miss
Front Squat: 4x3 @ 285lbs


C
AMRAP 7 Minutes
3 Power Snatch 165/110lbs
6 Strict HSPU
Sprint 100m

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Wednesday, September 17, 2014

A
3k run

B
Rest

C
Rest

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Tuesday, September 16, 2014

A
8 Minute AMRAP
Row 3 Calories
3 2″ deficit kipping HSPU
Row 6 Calories
6 2″ deficit kipping HSPU
9, 9, 12, 12, etc


B
Power Snatch plus Snatch; 6 sets @ 185lbs
1 Clean 2 Front squats 1 Jerk: 6 sets @ 220


C
Every 2 Minutes on the Minute for 20 Minutes (Or until failure)
6 Unbroken Hang Squat Cleans 155/100lbs
12 Lateral Bar Burpees

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Monday, September 15, 2014

A
3 Slow Rounds
30 Unbroken Thrusters, BB
8 Unbroken Muscle-ups


B
Tempo Snatch: 4 singles @ 195lbs 2x2 @ 175lbs
Power Clean + Hang Clean: 3 Singles @ 240, 2x2 @ 225lbs
Back Squat: 3x3 @ 325lbs


C
100 Double-unders
40 KB Swings 70lbs.
75 Double-unders
30 KB Swings 70lbs.
50 Double-unders
20 KB Swings 70lbs.

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Sunday, September 14, 2014

A
3k run

B
rest

C
rest

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Saturday, September 13, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walk
10yd Quad walks
3x50yd Build up


B
5x30yd sprint, 2pt
2x5 Single leg hop, max distance
3x8 Jump Squat, 20%
3x4 Romanian Deadlift, 80%
7x5 Squat, 70%


C
3K Run

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Friday, September 12, 2014

A
4 Slow Rounds
Row 300m
70ft HS Walk


B
Deficit pull plus Snatch: 3x3 @ 175lbs
Snatch: 4x2 @ 185lbs
Back Squat: 4x2 @ 345lbs


C
AMRAP 8 Minutes
Run 200m
1 Legless rope climb
7 Front Squats 185/115lbs

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Thursday, September 11, 2014

A
5 Slow Rounds
10 Barbell Good-mornings
10 Back-rack Walking Lunges


B
1 Clean, 1 Pos 1 Clean, 2 Front squats, 1 Jerk: 6 sets @ 215lbs
Deficit pull plus Snatch: 3x3 @ 180lbs


C
3 Rounds
15 Shoulder to OH 155/105lbs
20 GHD Sit-ups

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Thursday, September 11, 2014

A
5 Slow Rounds
10 Barbell Good-mornings
10 Back-rack Walking Lunges


B
1 Clean 2 Front squats 1 Jerk: 6 sets @ 215lbs

C
3 Rounds
15 Shoulder to OH 155/105lbs
20 GHD Sit-ups

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Wednesday, September 10, 2014

A
5x20yd accel, 20yd stride in
3xSingle leg triple jump
2x5 Depth jumps, 10"
3x10 Jump Squat, 15#
3x5 GHR


B
Front Squat: 3x4 @ 255lbs
Back Squat: 1x2 @ 355lbs


C
10min mobility

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Tuesday, September 09, 2014

A
4 Slow Rounds
50 Double-unders
17 2″ Deficit Kipping HSPU


B
Power Snatch plus Snatch; 6 sets @ 165lbs

C
For Time:
20 Muscle-ups
20 Thrusters 135/95lbs
40 CTB Pull-ups
40 Wallballs 30/20lbs

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Monday, September 08, 2014

A
Slow 10 Minute AMRAP
Run 200m
4 Unbroken Muscle Ups
Run 200m
6 Unbroken Muscle Ups
Run 200m
8 Unbroken Muscle Ups
Run 200m
9 Unbroken Muscle Ups
Run 200m


B
Back Squat: 3x4 @ 300lbs
Halt Snatch: Work up to 210lbs then 5 @ 185lbs


C
E2MOM for 10 Minutes (5 Rounds)
12 Strict HSPU
10 Deadlift 275/185lbs
50 Double-unders

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Sunday, September 07, 2014

A
60min Tennis

B
Rest

C
Rest

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Saturday, September 06, 2014

A
5 Slow Rounds
15 Empty Bar OHS
60ft HS Walk


B
Front Squat: 2x2 @290lbs

C
AMRAP 6 Minutes
3 Power Cleans 245/160lbs
30 Double-unders

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Friday, September 05, 2014

A
Rest

B
Rest

C
Rest

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Thursday, September 04, 2014

A
10min mobility

B
4 Rounds
500M Row
50 Push ups


C
Rest

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Wednesday, September 03, 2014

A
Slow 8 Minute AMRAP
15 Assault Bike Calories
4 CTB Pull-ups
15 Assault Bike Calories
8 CTB Pull-ups
15 Assault Bike Calories
12 CTB Pull-ups
15 Assault Bike Calories
16 CTB Pull-ups
And so on


B
Power Snatch, Max
Power Clean, Max
Back Squat: 2x3 @ 340lbs


C
5 Rounds
15 Wallballs 30/20lbs
5 Bar Muscle-ups

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Tuesday, September 02, 2014

A
3 Slow Rounds
Run 200m
20 2″ deficit Kipping HSPU


B
Low Hang Pause Snatch 5×3 @ 165lbs
Power Clean, Max
Front Squat: 2x4 @ 245lbs


C
4 Rounds
8 Shoulder to OH 195/120lbs
12 Ring Dips
16 GHD Sit-ups

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Monday, September 01, 2014

A
4 Slow Rounds
25 Empty Bar Thrusters
6 Unbroken Muscle-Ups


B
3 Pulls 1 Clean, max effort
Pos 2 Snatch, max effort
1 Strict Press, 1 PP, 1 Jerk - max effort
Back Squat: 3x8 @ 285lbs


C
For Time:
60 Alternating Pistols
50 Burpees to 6″ Target
40 Toes to Bar

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Sunday, August 31, 2014

A
3K Run

B
Rest

C
Rest

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Saturday, August 30, 2014

A
5 Slow Rounds
10 Barbell Good-mornings (Lightweight)
10 Back-rack Walking Lunges
12 CTB Pull ups


B
Squat: 2x2 @ 355lbs

C
5 Rounds
5 Muscle-up +1′s (Two dips per rep)
5 Power Cleans 225lbs
5 Box Jump overs 30″

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Friday, August 29, 2014

A
3k Run

B
Rest

C
Rest

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Thursday, August 28, 2014

A
100 Push ups

B
Rest

C
Rest

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Wednesday, August 27, 2014

A
100 Push ups

B
Rest

C
Rest

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Tuesday, August 26, 2014

A
Rest

B
Rest

C
Rest

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Monday, August 25, 2014

A
Slow 10 Minute AMRAP
Run 200m,
2 Unbroken Muscle Ups
Run 200m
4 Unbroken Muscle Ups
Run 200m
6 Unbroken Muscle Ups
Run 200m
7 Unbroken Muscle Ups
Run 200m
8 Unbroken Muscle Ups


B
Front Squats: 3x3 @ 245lbs
Back Squats: 2x3 @ 320lbs
Snatch + Hang Snatch: 3x2 @ 200lbs
Clean: 4 Singles @ 250lbs


C
Run 400m
25 Shoulder to Overhead with 95lbs
25 Burpees to a 6″ Target
25 Front Squats with 95lbs
Run 400m

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Sunday, August 24, 2014

A
800M Run

B
Front Squats: 3x4 @ 245lbs
Back Squats: 3x8 @ 280lbs


C
Rest

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Saturday, August 23, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walk
10yd Quad walks
3x50yd Build up


B
Alternating EMOM for 10 minutes:
Run 200m
12 Toes to Bar, unbroken

Then:
Front Squats: 3x3 @ 245lbs
Squats: 2x2 @ 365lbs


C
AMRAP 45 mins:
50 Cal row
40 Pull-ups
30 Cal on AAB/AD
20 Bar Facing Burpees
10 Deadlifts 275lbs

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Friday, August 22, 2014

A
3 Slow Rounds
30 Empty Bar Thrusters
60 ft HS Walk


B
Outlier Snatch Warm up
Snatch until you miss once
Outlier Clean Warm up
CnJ until you miss once
Front Squats: 3x3 @ 245lbs


C
AMRAP 6 Minutes
5 TnG Power Snatch 145lbs
10 Box Jumps 24/20″ (FGB style allowed)

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Thursday, August 21, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walk
10yd Quad walks
3x50yd Build up


B
Outlier Snatch Warm up
Halt Snatch: Single up to 210lbs or until you miss same weight twice, 5s hold
Outlier Clean Warm up
1 Clean, 2 FS, 1 jerks: 3 @ 240lbs


C
10min Back mob

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Wednesday, August 20, 2014

A
Slow 7 Minute AMRAP
Run 100m (50m T&G from pull-up rack)
3 CTB Pull-ups
Run 100m
6 CTB Pull-ups
Run 100m
9 CTB Pull-ups
And so on…


B
5x20yd accel, 20yd stride in
3x Single leg triple jump
2x5 Depth jumps, 10"
Squats: 2x3 @ 325lbs


C
12-9-6
Squat Clean 165/110lbs
Muscle-up

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Tuesday, August 19, 2014

A
5 Slow Rounds
30 Double Unders
12 Kipping HSPU 2″ Deficit


B
Front Squat: 3x4 @ 240lbs
Power Jerk: Single up to a max
Power Snatch: 3 Singles @ 185lbs
Power Clean: 4 singles @ 225lbs


C
25-20-15-10-5
KB Swings 70/53
Burpees to 6″ Target

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Monday, August 18, 2014

A
Slow 7 Min AMRAP
5 Unbroken Muscle Ups
50ft OH Walking Lunge 75/45lbs


B
GHR 3x5
SHP plus Snatch: 3 pulls 1 Snatch, 4 Sets @ 200lbs
Clean: 3 @ 245lbs
Squats 3x6 @ 295lbs


C
10min Hamstring mob

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Sunday, August 17, 2014

A
Rest

B
Rest

C
Rest

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Saturday, August 16, 2014

A
10 Minute “AMRAP” (Slow)
12 Wallballs 20/14lbs
12 Assault Bike Calories
20 Second Hanging L-sit from pull-up bar


B
Back Squat: 2x2 @ 345lbs
CnJ until you miss once
Snatch: EMOM for 6 minutes @ 195lbs


C
5 Rounds
Row 600m
30 Burpees
60 Double-unders

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Friday, August 15, 2014

A
EMOM for 12 Minutes (Rotate movements on the minute, completing 4 rounds by the end)
10 GHD Sit-ups
10 OHS 95lbs
50ft HS Walk


B
Snatch until you miss once
CnJ: 5 @ 255lbs
Front Squats: 3x4 @ 230lbs


C
3 Rounds
7 Snatches 155/105lbs
14 Bar-facing Burpees

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Thursday, August 14, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walk
10yd Quad walks
3x50yd Build up


B
5x30yd sprints, flying start
3x triple jump
2x5 Depth Jump, 31" target
3x10 Squat jumps, 65lbs
1x15 GHD


C
Rest

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Wednesday, August 13, 2014

A
5 Slow Rounds
10 Barbell Good-mornings (Lightweight)
10 Back-rack Walking Lunges
10 CTB Pull ups - unbroken


B
Power Snatch: 5 @ 175lbs
1 Clean, 2 FS, 1 jerks: 3 @ 235lbs
Back Squats: 2x4 @ 295lbs


C
20-16-12-8-4
Toes to Bar
Deadlift 225lbs
Assault Bike Calories

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Tuesday, August 12, 2014

A
3 Slow Rounds
Run 200m
10 Box Jump-overs 24/20″
18 2″ Deficit Kipping HSPU


B
Power Jerk: 3x2 @ 205lbs
Snatch: 3 Singles @ 195lbs
Power Clean: 3x2 @ 210lbs
Front Squats: 3x4 @ 230lbs


C
3 Rounds
Run 200m
10 Clean and Jerk 165/110lbs
10 Lateral Bar Burpees

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Monday, August 11, 2014

A
Set the clock to 10 minutes and work slowly through the ladder:
50m Row
1 Muscle-up
100m Row
2 Unbroken Muscle-ups
150m Row
3 Unbroken Muscle-ups
200m Row
4 Unbroken Muscle-ups
And so on…


B
3x7 GHR
Snatch: EMOM for 7 minutes @ 185lbs
Clean: 5 @ 235lbs
3x8 Squats, 275lbs


C
AMRAP 5 Minutes
5 CTB Pull-ups
5 Thrusters 145lbs

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Sunday, August 10, 2014

A
3 Rounds
10 Pull ups
10 T2B
10 Ring dips
30ft HS Walk
10 Box jump overs, 30"


B
5 Rounds
Max OHS in 30s, 135lbs
Rest 30s
Max Pull ups in 30s
Rest 30s


C
2k Run

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Saturday, August 09, 2014

A
3K Run

B
Outlier Clean warm up, 135,155,185lbs
CnJ: until you miss once
2x3 Back squats, 335lbs


C
AMRAP 40 Minutes
Run 800m
8 Power Snatch 135/95lbs
12 Front Squats 135/95lbs
Row 750m
8 Power Snatch 135/95lbs
12 Front Squats 135/95lbs

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Friday, August 08, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walk
10yd Quad walks
3x50yd Build up


B
Snatch Warm up, 65,95,115lbs
Snatch until you miss once
CnJ: 2x2 @ 235lbs
3x3 Front Squats, 230lbs


C
18-15-12-9-6
Burpee Pull Ups
OHS 105lbs

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Thursday, August 07, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walkd
10yd Quad walks
3x50yd Build up


B
4x30 donkey ankle bounce
4x4 1-2-Jump, each leg
4x8 1/4 squat rythmic jump
4x5 Broad jump
4x5 Low box depth jump
5x20yd sprint
4x40 low squat ankle jumps


C
10min Quad mob

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Wednesday, August 06, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walkd
10yd Quad walks
3x50yd Build up
Snatch Warm up 65,95,115,125lbs


B
Power Snatch: 3x2 @ 165#
Then:
Clean warm up, 135,155,185lbs
CnJ: 3 Singles @ 225... then 1 Clean, 2 FS, 2 jerks @ 225 and 235
BS 2x5 @ 275lbs


C
At a moderate pace:
2 Minutes on Airdyne
5 Unbroken CTB Pull Ups
90 Seconds on Airdyne
10 Unbroken CTB Pull Ups
60 Seconds on Airdyne
15 Unbroken CTB Pull Ups
30 Seconds on Airdyne

Then:
AMRAP 6 Minutes
4 Hang Cleans 165lbs
4 Shoulder to OH 165lbs
8 Box Jump Overs 24″

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Tuesday, August 05, 2014

A
4 Slow Rounds
Run 200m
20ft Handstand Walk
(Round 2 40ft, Round 3 60ft, Round 4 80ft)


B
3x4 Front Squat, 215lbs
Strict Press: 3x3 @ 155lbs
Snatch: 3 Singles @ 175lbs, 1 @ 185lbs, 1 @ 195lbs
Power Clean: 3x2 @ 225lbs and 1x2 @ 210lbs


C
3 Rounds
15 KB Swings 70/53
15 Chest to Deck Push-ups (Keep them strict)
50 Double-unders

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Monday, August 04, 2014

A
3 Slow Rounds
Row 250m
10 OHS 95/65lbs
4 Unbroken Perfect Muscle Ups
(2nd round 6 Unbroken Muscle Ups, 3rd round 8-15 Unbroken Muscle Ups)


B
Back Squat 3x6 @ 285lbs
GHR 4x5
TnG Snatch: 3x2 @ 165lbs 1x2 @ 175lbs
Clean: 3x2 @ 235lbs


C
AMRAP 10 Minutes
3 Squat Clean 185/115lbs
6 Bar Facing Burpees
12 Toes to Bar

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Sunday, August 03, 2014

A
Rest

B
Rest

C
Rest

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Saturday, August 02, 2014

A
Rest

B
Rest

C
Rest

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Friday, August 01, 2014

A
1k Run

B
- Push ups must be unbroken. Every time you need to break you must run 200m
400M Run
80 Push ups
400M Run
60 Push ups
400M Run
40 Push ups
400M Run
20 Push ups


C
Rest

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Thursday, July 31, 2014

A
Rest

B
Rest

C
Rest

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Wednesday, July 30, 2014

A
Rest

B
Rest

C
Rest

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Tuesday, July 29, 2014

A
Rest

B
Rest

C
Rest

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Monday, July 28, 2014

A
Rest

B
Rest

C
Rest

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Sunday, July 27, 2014

A
Outlier Snatch Warm up 65,95,115,125lbs
Outlier Clean warm up 135,145,155lbs


B
Rack Jerk: Single up until you miss once.
Tempo Snatch Complex: 5 SIngles @ 210.
Shankle Clean: Single up until you miss once, then minus 20# and do 3 singles
(one deadlift, three pulls, one squat clean, & two jerks.)


C
10min Glute mob

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Saturday, July 26, 2014

A
3k Run

B
Rest

C
Rest

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Friday, July 25, 2014

A
3k Run
10 Push ups
10 HSPU
10 Dips


B
3x5,3,1+ Shoulder Press 120,140,155lbs

Then:
5 Rounds
10 Press, 85lbs
50 Double Unders


C
10min Shoulder Mob

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Thursday, July 24, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walk
10yd Quad walks
3x50yd Build up


B
5x30yd sprint, 2pt
2x5 Single leg hop, max distance
3x10 Jump Squat, 45lbs
3x5 Romanian Deadlift, 255lbs
3x7 Front Squat, 225lbs
CnJ: 5x1 @ 235lbs


C
10min Hamstring mob

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Wednesday, July 23, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walkd
10yd Quad walks
3x50yd Build up
Snatch Warm up 65,95,115,125lbs


B
Push Press: 3x3 @ 185lbs
Negative Snatch DL: 4x3 @ 200lbs
CnJ: 5x1 @ 235lbs
Straight leg DL: 3x5 @ 225lbs


C
10min Hamstring mob

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Tuesday, July 22, 2014

A
10x YTWL, 2lbs
10 Push ups
10 HSPU
10 Dips
10 HSPU
10 Push ups
3x5,3,1+ Bench Press 200,230,255lbs


B
Straight Leg DL: 4x5 @ 205lbs
Halt Hang Snatch: 4 Singles @ 200lbs 1 @ 205lbs (Lift to 1, Slide to 2, hold for 5 count and Snatch)
Clean Complex: 3 Singles @ 225lbs 1 @ 235lbs Pull, Clean, FS
Push Press: 3x3 @ 185lbs

Then:
5 Rounds - unbroken
10 Bench Press, 135lbs
5 Power cleans, 185lbs


C
10min shoulder mob

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Monday, July 21, 2014

A
4x30 donkey ankle bounce
4x 1-2-Jump, each leg
4x8 1/4 squat rythmic jump
4x6 Broad jump
4x5 Low box depth jump
4x20yd sprint
4x40 low squat ankle jumps


B
3x5,3,1+ HBB Squats, 270,305,340lbs

Clean: 205x2, 225x2, 245x1, 255x1

Then:
5 Rounds
10 Squats, 180lbs
7 Muscle ups


C
Rest

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Sunday, July 20, 2014

A
3K Run

B
rest

C
rest

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Saturday, July 19, 2014

A
3k run

B
Outlier Snatch Warm up 65,95,115,125lbs
Snatch + Hang Snatch: 5 Singles @ 195lbs
Outlier Clean warm up 135,145,155lbs
CnJ: 5x1 @ 235lbs
Straight leg DL: 3x5 @ 225lbs


C
Rest

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Friday, July 18, 2014

A
2 hours of surfing

B
Rest

C
Rest

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Thursday, July 17, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walkd
10yd Quad walks
3x50yd Build up
Snatch Warm up 65,95,115,125lbs


B
Back Rack Push Jerk: Single up to 235lbs
SHP + Snatch: 4x1 @ 185lbs
Power Clean: 3x2 @ 225lbs

Then:
30 Box Jumps 30″
30 HSPU
Rest 2 minutes
20 Box Jumps 30″
20 6″ deficit HSPU
Rest 1 minute
10 Box Jumps 30″
10 12″ deficit HSPU


C
10min Glute mob

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Wednesday, July 16, 2014

A
800m Run
4x20yd accel, 20yd stride in
3x5 Single leg triple jump
2x5 Depth jumps
2x12 Jump Squat, 45lbs
5x7 GHR


B
Outlier Clean warm ups, 95,115,135,145,155lbs
- 2 SLDL
- 2 Hand cleans
- 2 Front squats
- 1 Press/Push Press
- 1 Push Jerk
- 1 Jerk grip OHS
"Clean Complex: 6 SIngles @ 225lbs DL, Hang Pull x2, Hang Clean"
Strict Press: Work to a 3RM
Negative Snatch DL: 4x3 @ 205lbs


C
20x50m Swim

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Tuesday, July 15, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walkd
10yd Quad walks
3x50yd Build up
Outlier Clean warm up 95,115,135,145,155lbs


B
3x3+ Bench Press 190,215,240lbs
3x3+ HBB Squats 250,285,325lbs
Clean and Jerk 175x2, 205x2, 225x1, 245x1


C
10min Back mob

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Monday, July 14, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd Knee hugs
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg cycle jumps - R
10yd Single leg hops - L
10yd Single leg cycle jumps - L
10yd Knee hugs
10yd Russian Walkd
10yd Quad walks
3x50yd Build up
Snatch Warm up 65,95,115,125,135


B
For time:
50cal Airdyne
10 Push ups
40cal Airdyne
20 Push ups
30cal Airdyne
30 Push ups
20cal Airdyne
40 Push ups
10cal Airdyne
50 Push ups

Then For Time:
10 Squats, 180lbs
10 Muscles ups
10 Squats, 180lbs
10 HSPU
10 Squats, 180lbs
10 Dips
10 Squats, 180lbs
10 HSPU
10 Squats, 180lbs
10 Muscle ups


C
10min Quad mob

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Sunday, July 13, 2014

A
3K run

B
rest

C
rest

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Saturday, July 12, 2014

A
3k Run
4x30 donkey ankle bounce
4x 1-2-Jump, each leg
4x8 1/4 squat rythmic jump
4x6 Broad jump
4x5 Low box depth jump
4x20yd sprint
4x40 low squat ankle jumps
Outlier snatch warm up 65,95,115,125,135lbs


B
Push Press: 3x3 @ 205lbs
Snatch Max


C
20min Glute mob

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Friday, July 11, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
Snatch Warm up, 45,65,95,115,125,135


B
Front Squat: 3x2 @ 250
Snatch: 3 attempts @ 200 make or Miss
Bench: 3x3 @ 205#

Then:
12 min EMOM
2 power cleans, 185lbs
3 front squats, 185lbs
4 over the bar burpees


C
10min Back mob

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Thursday, July 10, 2014

A
Rest

B
Rest

C
Rest

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Wednesday, July 09, 2014

A
Outlier Snatch Warm up, 45,65,95,115lbs
- 2 hang Snatch
- 2 Behind the neck press
- 1 Snatch balance
- 1 Snatch balance from toes
- 2 Snatch Sots Press
Outlier Clean Warm up, 115,125,135,145lbs
- 2 SLDL
- 2 Hang Clean
- 2 Front Squat
- 1 Strict Press
- 1 Push Jerk
- 1 Clean Grip OHS


B
3x5 Press, 105,120,140lbs
Rack Jerk: Until you miss twice.
SHP + Snatch: 3x2 @ 175
Snatch Grip Bent Row: 3x4 @ 185. 1x2 @ 205

Then:
5 Rounds unbroken
10 Press, 85lbs
15yd HS Walk


C
10min Back mob

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Tuesday, July 08, 2014

A
10 YTWL, 2lbs
10 Muscle ups - unbroken
10 Deficit HSPU, 4" - strict
10 Dips
10 Wall squats


B
3x5+ Bench Press 175,200,230lbs

Then:
Strict Press: Single up to 145lbs then 2x2 @ 135lbs
Clean Pull + Clean: 2 @ 205lbs ,1@ 215lbs
Tempo Snatch: 7 Singles @ 135lbs (3 count up, 5 count down)

Then:
5 Rounds - unbroken
10 Bench, 135lbs
5 Muscle ups


C
10min Glute mob

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Monday, July 07, 2014

A
10yd Outlier Warm up
4x30yd sprint, 2pt
2x5 Single leg hop, max distance
2x12 Jump Squat, 45lbs


B
3x5+ Squats, 235,270,305lbs

Then:
5 Rounds - unbroken
10 Squats, 180lbs
400M Run


C
Pos 1 Snatch: 3x3 @ 135#
3 Front Squats + 1 Jerk: 3 sets @ 225#, Then 1 and 1 @ 235#
Clean: 205x2, 225x1, 255x1

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Saturday, July 05, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
3x Shipman Clean warm up 95,135,155lbs
- 2 Straight leg Deadlifts
- 3 hang cleans
- 3 Front squats
- 2 Strict press
- 1 Jerk
Power Snatch: 2x5 @ 185
Then:
Grace
30 CnJ, 185lbs


C
10min Glute mob

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Friday, July 04, 2014

A
Then:
Death by HSPU, min 1 do 1 HSPU, min 2 do 2 HSPU, and so on...


B
10min AMRAP, Airdyn
First min ride 2 cal
Second min ride 4 cal
Third min ride 6 cal
and so on...


C
10min Glute mob

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Thursday, July 03, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
6xShipman Snatch prep, 45,65,95,115,125,135lbs


B
Snatch: Max
Power Clean: whatever you snatched 2x2, jerk the 2nd rep


C
3 Rounds
16 Deadlifts 275/185lbs
8 Muscle-ups

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Wednesday, July 02, 2014

A
5 Rounds
15 Press, 95lbs
60s Rest


B
5 Rounds
15 Bench Press, 125lbs
60s Rest


C
Rest

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Tuesday, July 01, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
6xShipman Snatch prep, 45,65,95,115,125,135lbs


B
Snatch Grip DL: 3x4 @ 205lbs
Clean Pulls: 2x3 @ 250lbs

Then:
3 Rounds
5 Bench Press, 155lbs
10 Ring Dips
Then Rest 5min:
3 Rounds
10 Bench Press, 135lbs
5 HSPU, 6" deficit


C
10 min Glute mob

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Monday, June 30, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
4xShipman Snatch prep, 95,105,115,125lbs


B
1 Power 1 Hang Snatch: 4 sets @ 185
3 Back Squats + 1 Jerk: 2 Sets @ 205
Clean TNG: 2x3 @ 205

Then:
3 Rounds
10 Squats, 175lbs
10 Push ups
400M Run


C
10min Glute mob

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Sunday, June 29, 2014

A
Rest

B
Rest

C
Rest

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Saturday, June 28, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
4xShipman Snatch prep, 95,105,115,125lbs


B
Snatch and wait: 5 singles @ 205lbs
Clean: 4 Singles @ 245lbs

Then:
7-6-5-4-3-2-1
Power Clean, 225lbs
Bar Muscle Ups


C
10min Back mob

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Friday, June 27, 2014

A
Rest

B
Rest

C
Rest

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Thursday, June 26, 2014

A
2 Rounds
10 Squats, BB
10 Good mornings, BB
10 Press
10 Good mornings, BB
10 Squats, BB


B
3x5,3,1+ Clean Deadlift 235,265,295lbs
3x5,3,1+ Shoulder Press, 120,135,150lbs

Then:
5 Rounds
10 Snatch Deads, 155lbs
10 Press, 85lbs
200m Run


C
10min Back mob

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Wednesday, June 25, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
4xShipman Snatch prep, 95,105,115,125lbs


B
Snatch until you miss once
P2 Clean: 4x2+ 1 push Jerk @ 235lbs
CnJ unti you miss once


C
50 Wall Balls (20/14)
25 KBS 2 Pood
50 Wall Balls

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Tuesday, June 24, 2014

A
10 YTWL, 2lbs
10 HSPU, 4" deficit
10 Push ups
10 Dips
10 Wall squats
3x Shipman Snatch warm up, 95,105,115,125lbs


B
3x5,3,1+ Bench Press 195,225,250lbs
Snatch and wait: 5 Singles @ 205lbs
P2 Clean: 4x2+ 1 push Jerk @ 235lbs

5 Rounds
10 Bench, 135lbs
5 Muscle ups
5 HSPU


C
10min Quad mob

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Monday, June 23, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
Shipman Snatch prep, 95,105,115lbs


B
3x5,3,1+ HB Back Squats 260,295,330lbs
Rack Jerk: 4x2 @ 215lbs

Then:
5 Rounds - unbroken
10 Squats, 175lbs
7 Muscle ups


C
10min Shoulder Mob

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Sunday, June 22, 2014

A
3K Run

B
30min Stretch

C
Rest

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Saturday, June 21, 2014

A
2 Rounds
10 Squats, BB
10 Good mornings, BB
10 Press
10 Good mornings, BB
10 Squats, BB


B
3x5+ Press 105,125,135lbs
3x5+ Deadlift 245,295,335lbs

Then:
5 Rounds
10 Press, 85lbs
10 Snatch Grip Deads, 195lbs


C
10min Back mob

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Friday, June 20, 2014

A
10 YTWL, 2lbs
10 HSPU, 4" deficit
10 Push ups
10 Dips
10 Wall squats
3x Shipman Snatch warm up, 95,105,115lbs
3x Shipman Clean warm up 95,115,135lbs
- 2 Straight leg Deadlifts
- 3 hang cleans
- 3 Front squats
- 2 Strict press
- 1 Jerk


B

Strict Press: 3x3+ 110,125,140lbs
Snatch on a board: Until you miss once (toes over)
Halt Clean: 4x2 @ 215lbs

Then:
5 Rounds - unbroken
10 Press, 80lbs
100 DU's


C
10min Back mob

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Thursday, June 19, 2014

A
Rest

B
Rest

C
Rest

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Wednesday, June 18, 2014

A
5min Airdyne

B
5 rounds
250m Row
10 GHD Sit ups
10 HSPU, strict


C
Rest

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Tuesday, June 17, 2014

A
10 YTWL, 2lbs
10 Inverted press
10 Push ups
10 Dips
10 Wall squats
3x Shipman Snatch warm up


B
3x3+ Bench Press 185,210,235lbs

Then:
5 Rounds - unbroken
10 Bench Press, 135lbs
10 Hang Cleans, 135lbs


C
Halt Snatch: 8 SIngles @ 195lbs
P1 Clean: 6 Singles @ 215lbs
Straight Leg DL: 3x5 @ 215lbs

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Monday, June 16, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
Shipman Snatch prep, 95,105,115lbs


B
3x3+ Squats 245,280,315lbs

Then:
5 Rounds - unbroken
10 Squats, 175lbs
8 HSPU, 4" Deficit


C
10min Glute mob

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Sunday, June 15, 2014

A
3k run

B
Rest

C
Rest

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Saturday, June 14, 2014

A
3k run
Shipman snatch prep


B
3x5+ Shoulder press100,120,135lbs
Snatch and wait: 2x2 @ 195lbs
P1 Clean and Jerk: 3x3 @ 205lbs
2 DL 1 Clean: 4 Singles @ 225lbs

Then:
5 Rounds
10 Shoulder Press, 85lbs
5 Box jumps, 30"



C
10min shoulder mob

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Friday, June 13, 2014

A
20min Yoga

B
100 Push ups
100 Hollow rocks


C
Rest

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Thursday, June 12, 2014

A
10min mobility

B
5 Rounds
5 Hollow rocks
5 Straddle ups
5 Pike ups
5 Tuck up

Then:
21,15,9,6,3
Front Squats, 50lbs dumbbells
Press, 30lbs dumbbells
Burpees


C
Rest

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Wednesday, June 11, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
Shipman Snatch prep, 95,105,115lbs


B
Snatch: 1 EMOM @ 180lbs
Snatch + Hang Snatch: 8 SIngles @ 195lbs
Strict Press, Push Press, Push Jerk: Work up to failure
1 Clean 2 Front Squats, 1 Jerk: 6 Singles, 205lbs
Pos1 Clean and Jerk: 3x3 @ 205lbs
Straight Leg DL: 3x5 @ 225lbs


C
10min Quad mob

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Tuesday, June 10, 2014

A
10 YTWL, 2lbs
10 Muscle ups
10 Deficit HSPU, 4" - strict
10 Dips
10 Wall squats


B
3x5+ Bench Press 170,195,225lbs

Then:
5 Rounds - unbroken
10 Bench Press,135lbs
10 GHR


C
10min Glute mob

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Monday, June 09, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
3x5+ HBB Squats 225, 260, 295lbs

Then:
5 Rounds - unbroken
7 Muscle ups
10 Squats, 175lbs


C
10min Quad mob

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Sunday, June 08, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
For time:
38 Snatch, 165lbs


C
10min Shoulder mob

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Saturday, June 07, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
Push Press: Work to a 4RM
P1 Clean and Jerk: 4x4 @ 195lbs
2 DL 1 CnJ: 4 Singles @ 205lbs
Max CnJ, 3,3,3,2,2,1,1,1,1 up to max
135,155,185,205,225,235,245,255,265lbs


C
10min Quad mob

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Friday, June 06, 2014

A
10 YTWL, 2lbs
10 Muscle ups
10 Deficit HSPU, 4" - strict
10 Dips
10 Wall squats
Shipman Clean warmup


B
Glute Bridges: 4x10 @ bodyweight
Snatch Grip DL: 4x2 @ 245lbs
Snatch and wait: 2x2 @ 180lbs


C
10min Glute mob

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Thursday, June 05, 2014

A
50 Squats

B
4 Rounds
50 push ups
50 Hollow rocks


C
50 Squats

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Wednesday, June 04, 2014

A
20 Rounds
15 Squats
10 Push ups
5 Hollow rocks


B
10,9,8,...1
Thrusters, 45lbs DB
1,2,3...10
Burpees


C
Rest

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Tuesday, June 03, 2014

A
Rest

B
Rest

C
Rest

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Monday, June 02, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
Wender Deload Week
3x5 135,170,205lbs

Then:
3 Rounds
10 Squats, 170lbs
10 Muscle ups


C
Max CnJ, 3,3,3,2,2,1,1,1,1 up to max
135,155,185,205,225,235,245,255,265lbs

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Sunday, June 01, 2014

A
Rest

B
Rest

C
Rest

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Saturday, May 31, 2014

A
3k run
20min mobility
Shipman snatch prep, 95,105,115lbs


B
Max Snatch: 3,3,3,2,2,1,1,1,1 up to max
135,155,175,185,195,205,215,220,225lbs


C
10min Glute mob

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Friday, May 30, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
Glute Bridges: 4x10 @ 165lbs
Snatch and wait: 4x2 @ 185lbs
2 DL 1 CnJ: 6 Singles @ 200lbs

Then:
1x5,3,1+ Shoulder Press 110,125,140lbs

Then:
5 Rounds
10 Shoulder Press, 75lbs
60 Double Unders


C
10min Shoulder mob

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Thursday, May 29, 2014

A
Active Rest Day.

B
3k run

C
5k ride

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Wednesday, May 28, 2014

A
10 YTWL, 2lbs
10 Muscle ups
10 Deficit HSPU, 4" - strict
10 Dips
10 Wall squats
Shipman Clean warmup


B
Snatch Grip DL: 5x3 @ 225lbs
Strict Press: work to a 3RM
Eccentric Clean: 6 Singles @ 225lbs - 1s up, 5s down

Then:
1x5,3,1+ 190,215,240lbs

Then:
5 Rounds
10 Bench Press, 135lbs
5 Muscle ups


C
For Time:
39 Snatch, BW (165lbs)

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Tuesday, May 27, 2014

A
20 Good mornings
10 Pull ups
10 Dips
10 Push ups
20 Good mornings, 44lb BB
Shipman snatch prep, 95,105,115lbs


B
GHR 5x10
Deficit RDL's: 5x10 with BB
Deficit Power Snatch: 4x2 @ 175lbs

Then:
1x5,3,1+ 255,290,320lbs

Then:
5 Rounds
10 Squats, 170lbs
15 Dips


C
10min Glute mob

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Monday, May 26, 2014

A
10min Mobility

B
"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run


C
Rest

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Sunday, May 25, 2014

A
3k run
20min mobility
Shipman CnJ prep, 95,135,155lbs


B
Max CnJ, 3,3,3,2,2,1,1,1,1 up to max

C
Rest

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Saturday, May 24, 2014

A
3k run
20min mobility
Shipman snatch prep, 95,105,115lbs


B
Max Snatch: 3,3,3,2,2,1,1,1,1 up to max

Then:
3x3+ Shoulder Press 105,120,135lbs

Then:
5 Rounds Unbroken
10 Shoulder Press, 75lbs
10 Cleans, 135lbs


C
10min Glute mob

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Friday, May 23, 2014

A
20 Good mornings
20 Pull ups
20 Dips
20 Push ups
20 Good mornings, 44lb BB
Shipman snatch prep, 95,105,115lbs


B
Snatch: 6 singles @ 185lbs
Clean + FS: 5 Singles @ 225lbs
Rack Jerk: 5x2 @ 225lbs

3x3+ Deadlift 265,300,340lbs (Clean Grip)

Then:
5 Rounds
8 Deads, 190lbs
8 HSPU, 4" Deficit


C
Rest

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Wednesday, May 21, 2014

A
10 YTWL, 2lbs
10 Muscle ups
10 Deficit HSPU, 4" - strict
10 Dips
10 Wall squats
Shipman Snatch warmup


B
GHR 5x10
Hang Power Snatch: 4x4 @ 175lbs
Snatch + OHS: 6 Singles @ 175lbs
Power Clean Push Jerk: 4x2 @ 205lbs


C
10 Rounds
1 Rope Climb, 15'
150m Sprint

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Tuesday, May 20, 2014

A
10 YTWL, 2lbs
10 Muscle ups
10 Deficit HSPU, 4" - strict
10 Dips
10 Wall squats


B
3x3+ Bench Press 175,200,230lbs

Then:
5 Rounds Unbroken
10 Bench, 135lbs
10 OHS, 95
200m Run

Then:
3x3 TnG CnJ, 215lbs


C
6 hours later
3x 10yd sprint
3x 20yd sprint
3x 30yd sprint

Then:
10 Rounds
100yd sprint
100yd walk


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Monday, May 19, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
3x3+ Squats 235,270,305lbs

Snatch DL x3 +Snatch: Single up until you miss
Clean pull x 2 + Hang Clean: Single up until you miss

Then:
5 Rounds
10 Squats, 175lbs
5 Muscle ups
5 Deficit HSPU, 4"


C
10min Quad mob

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Sunday, May 18, 2014

A
3k run

B
Rest

C
Rest

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Saturday, May 17, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
5x 10yd sprints
3x 20yd sprints
1x 40yd sprint

Then:
6 Rounds
200m sprint
200m walk


C
10min Shoulder mob

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Friday, May 16, 2014

A
Shipman snatch prep, 45,65,85,95lbs

B
Snatch, Drop Snatch, OHS: 6 @ 185lbs
RDL: 5x5 @ 225lbs

Then:
21,15,9
Thruster, 95lbs
C2B Pull ups
Rest 15min
21,15,9
Thruster, 95lbs
C2B Pull ups


C
10min Shoulder mob
10min Glute, hip, hamstring mob

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Thursday, May 15, 2014

A
102 degrees today.
No WOD


B
Rest

C
Rest

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Wednesday, May 14, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
10min Shoulder mobility


B
1x4 Squats, 285lbs
4x4 Squats, 320lbs

Then:
TnG Snatch: 4x3 @ 185#
Clean, FS, Jerk, FS: 5@205 1@215

Then:
250m Row
– 30 sec rest –
500m Row
– 45 sec rest –
750m Row
– 1 min rest –
1000m Row


C
Max distance handstand walk

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Tuesday, May 13, 2014

A
10 YTWL, 2lbs
10 Muscle ups
10 Deficit HSPU, 4" - kipping
10 Dips
10 Wall squats


B
3x5+ Bench Press 165,190,215lbs

TnG Snatch: 4x3 @ 185#
Shankle Complex: 6 Singles working up to 220lbs (one deadlift, three pulls, one squat clean, & two jerks)


C
21-15-9-6-3
Strict HSPU
Front Squat 195lbs
Burpee over bar

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Monday, May 12, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
10 Muscle ups
10 HSPU, deficit 4"
10 Dips


B
Shipman Snatch Prep
Hang Snatch pull x 2 + Hang Snatch: 8 Singles @ 190lbs
Clean +3 Front Squats: 6 SIngles @ 225lbs
4 Back Squats, 1 Jerk: Work up until you miss

Then:
3 Rounds

50 Air squats
7 Muscle-ups
10 Hang cleans 135lbs


C
1x3 Squats, 260lbs
1x3 Squats, 300lbs
2x5 Squats, 335lbs
3x4 Squats, 355lbs

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Sunday, May 11, 2014

A
3k run

B
rest

C
rest

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Saturday, May 10, 2014

A
5k run

B
Max Snatch
Max CnJ
Max Snatch grip Deadlift


C
10min glute mob

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Friday, May 09, 2014

A
20 YTWL, 2lbs
20 Muscle ups
20 HSPU
20 Dips
20 Wall squats


B
Shipman CnJ prep
CnJ waves: 3,2,1/3,2,1/3,2,1 @ 225,235,245/235,245,250/245,250,255

Then:
21-15-9-6-3
HSPU 3" deficit
Pull Ups
Burpees


C
10min Quad mob

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Thursday, May 08, 2014

A
20 YTWL, 2lbs
20 Muscle ups
20 HSPU
20 Dips
20 Wall squats


B
Shipman Snatch prep
Snatch Waves: 3,2,1/3,2,1/3,2,1 @ 185,195,205/,195,205,210/205,210,215
Shipman CnJ prep
CnJ waves: 3,2,1/3,2,1/3,2,1 @ 225,235,245/235,245,250/245,250,255

Then:
10-9-8-7-6-5-4-3-2-1
Bar facing burpees
10 Wall ball 20lbs between sets of burpees


C
10min Shoulder mobility

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Wednesday, May 07, 2014

A
20min lower body mobility

B
1x3 Squats, 265lbs
1x3 Squats, 300lbs
4x3 Squats, 355lbs

Then:
3x5+ 185,210,240lbs

Then:
5 Rounds
10 Bench Press, 140lbs
1 back tuck
10yd HS Walk


C
10min Glute mob

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Tuesday, May 06, 2014

A
Wide Grip Strict Pull Up: 5 Max Effort Sets
25 unbroken HSPU


B
5 Rounds
5 Power Cleans, 205lbs
20ft Handstand walk
5 Muscle ups

Then:
Push Jerk: 6 @ 225lbs


C
10min Shoulder mob

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Monday, May 05, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
10 Muscle ups
10 HSPU, deficit 4"
10 Dips


B
1x3 Squats, 260lbs
1x4 Squats, 300lbs
5x5 Squats, 335lbs

Then:
Pause Snatch + Hang Snatch: 6 sets @ 185lbs
Hang Clean Pullx2 + Hang Clean: 6 sets @ 225lbs
Strict Press: doubles to failure


C
10min Glute mob

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Sunday, May 04, 2014

A
Rest

B
Rest

C
Rest

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Saturday, May 03, 2014

A
5k Run

B
Shipman Snatch Prep
Tempo Snatch Complex: 7 Singles @ 205lbs


C
20min Lower body mob

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Friday, May 02, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
10 Muscle ups
10 HSPU, deficit 4"
10 Dips


B
1x3 Squats, 260lbs
1x4 Squats, 300lbs
5x5 Squats, 335lbs

Then:
Tempo Snatch Complex: 7 Singles @ 205lbs


C
5-3-1
Deadlift 365lbs
Muscle-ups

9-6-3
Deadlift 335lbs
Strict Chest to Bar Pull-ups

12-9-6
Deadlift 315lbs
Chest to Bar Pull-ups

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Thursday, May 01, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
10 Muscle ups
10 HSPU, deficit 4"
10 Dips


B
1x3 Squats, 260lbs
1x3 Squats, 300lbs
4x3 Squats, 355lbs

Tempo Snatch Complex: 7 Singles @ 205lbs
Power Clean 5x5 @ 205lbs
Push Jerk: 6 @ 225lbs


C
10min Quad mob

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Wednesday, April 30, 2014

A
10min mobility

B
4x3 Snatch balance, 135,155,185,205lbs

Then:
3 Rounds
200m run
15s rest
20 Push press, 140lbs

Then:
50 HSPU, strict
40 T2B
30 Hang power cleans, 185lbs
20cal row


C
10min Shoulder mob

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Tuesday, April 29, 2014

A
20 YTWL, 2lbs
20 Muscle ups
20 HSPU
20 Dips
20 Wall squats
3x Shipman Snatch Prep, 45,65,95lbs


B
Pause Snatch + Hang Snatch: 6 sets @ 185lbs
Hang Clean Pull x2 + Hang Clean: 6 sets @ 225lbs
Strict Press: doubles to failure

Then:
3x5+ Bench Press, 185, 210, 240lbs

Then:
5 Rounds
10 Bench, 140lbs
5 Muscle ups


C
10min Quad mob
10min Shoulder mob

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Monday, April 28, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up
10 Muscle ups
10 HSPU, deficit 4"
10 Dips


B
1x3 Squats, 260lbs
1x4 Squats, 300lbs
5x5 Squats, 335lbs

Then:
3 Rounds
50cal row
15 HSPU
50 DUs


C
Pause Snatch + Hang Snatch: 6 sets @ 185lbs
Hang Clean Pull x2 + Hang Clean: 6 sets @ 225lbs
Strict Press: doubles to failure

Then:
10min Glute mob

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Sunday, April 27, 2014

A
3k Run

B
Rest

C
Rest

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Saturday, April 26, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
1x3 Squats, 240lbs
1x3 Squats, 280lbs
1x3 Squats, 315lbs
4x3 Squats, 355lbs

Then:
Max Snatch
Max CnJ


C
3 Rounds
50cal row
15 HSPU
50 DUs

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Friday, April 25, 2014

A
20 YTWL, 2lbs
20 Pull ups
20 HSPU
20 Dips
20 Wall squats
3x Shipman Snatch Prep, 45,65,95lbs


B
Snatch: Single up to 185 or until you miss once.
Cnj: Single up to 205 or until you miss once

1x3 Squats, 225lbs
1x3 Squats, 260lbs
1x3 Squats, 300lbs
2x3 Squats, 355lbs


C
10min Quad mob

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Thursday, April 24, 2014

A
Rest

B
Rest

C
Rest

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Wednesday, April 23, 2014

A
Rest

B
Rest

C
Rest

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Tuesday, April 22, 2014

A
20 YTWL, 2lbs
20 Pull ups
20 HSPU
20 Dips
20 Wall squats
3x Shipman Snatch Prep, 45,65,95lbs


B
TnG Snatch: 4x2 @ 165lbs
Power Clean: 4x3 @ 205lbs
Push Press: 5x2 @ 185lbs

Then:
100 Pull ups
100 Wallballs, 20lbs/10'


C
10min Quad mob

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Monday, April 21, 2014

A
20 YTWL, 2lbs
20 Pull ups
20 HSPU
20 Dips
20 Wall squats
3x Shipman Snatch Prep, 45,65,95lbs


B
1x3 Squats, 225lbs
1x3 Squats, 260lbs
1x3 Squats, 300lbs
5x5 Squats, 335lbs

Then:
1 Power Snatch + 2 OHS: 6 sets @ 165lbs
Hang Clean Pull x2 + Hang Clean: 6 sets @ 205lbs


C
9,7,5
Muscle up
Snatch, 135 (full squat)

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Sunday, April 20, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
1x3 Squats, 245lbs
1x3 Squats, 280lbs
1x4 Squats, 320lbs
4x5 Squats, 340lbs

Then:
Shipman Snatch Prep
Snatch: Single up until you miss the same weight twice
Shipman Clean Prep
CnJ: Single up until you miss the same weight twice


C
10min quad mob

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Saturday, April 19, 2014

A
Provoke Team WOD

B
Rest

C
Rest

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Friday, April 18, 2014

A
Rest

B
Rest

C
Rest

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Thursday, April 17, 2014

A
4 Rounds
250M row
25 Push ups


B
15-12-9-6-3
Deadlift 315lbs
Parallette HSPU

Then 5min later:
50 Toes to bar
50 Abmat situps
50 GHD


C
10min Handstand hold practice
10min Glute mob

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Wednesday, April 16, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up

Then:
2min Bridge ups


B
Power Clean, Front Squat, Push Jerk: Until you miss a Jerk
Power Snatch + Hang Snatch: 6 sets @ 175lbs
OHS: Work up to a heavy set of 3
Push Press: 5x5 @ 185lbs

Then:
1x3 Squats, 245lbs
1x3 Squats, 280lbs
1x3 Squats, 320lbs
3x3 Squats, 340lbs
1x3 Squats, 355lbs


C
100 Burpees

Then:
10min Quad mob

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Tuesday, April 15, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up

Then:
2min Bridge ups


B
3x5+ Bench Press, 185, 210, 240lbs

Then:
5 Rounds
5 Bench press, 140lbs
10 Burpees
5 Muscle ups


C
10min Quad mob

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Monday, April 14, 2014

A
100 Burpees

B
1x4 Squats, 225lbs
1x4 Squats, 265lbs
1x4 Squats, 300lbs
1x3 Squats, 340lbs
2x4 Squats, 340lbs

Then:
2 Hang SHP + Hang Snatch: 5 Singles @ 175lbs 1 @ 185lbs
Power Clean, Front Squat, Push Jerk: Until you miss a Jerk


C
10min Quad mob

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Sunday, April 13, 2014

A
3k Run

B
Rest

C
Rest

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Saturday, April 12, 2014

A
Shipman Snatch Prep

B
1x4 Squats, 245lbs
1x4 Squats, 265lbs
5x4 Squats, 300lbs

Snatch: Single up until you miss the same weight twice
CnJ: Single up until you miss the same weight twice


C
10min Mobility

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Friday, April 11, 2014

A
3 ME Push ups w/60s Rest
5 ME Pull ups (strict) w/60s Rest
Then:
Shipman Snatch warm up


B
Then:
21-18-15-12-9-6-3
Thrusters, 95lbs
Burpees


C
Rest

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Thursday, April 10, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
1x3 Squats, 225lbs
1x3 Squats, 265lbs
1x4 Squats, 300lbs
1x3 Squats, 340lbs
2x5 Squats, 300lbs

Then:
4x3 Hang Snatch, 145lbs
16 min EMOT2M CnJ: timed Singles, 235lbs
10min Jerk Drills, 185lbs


C
30 Muscle ups for time

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Tuesday, April 08, 2014

A
20 YTWL, 2lbs
20 Pull ups
20 HSPU
20 Dips
20 Wall squats
3x Shipman Snatch Prep, 45,65,95lbs


B
Death March: 100', 40lb DBs
Power Snatch + Hang Snatch: 6 sets @ 165
Pause Clean: 4x3 @ 210#
Strict Press, Push Press, Push Jerk: 6 sets @ 165

Then:
5 Rounds
400 meter run
Overhead squat 95 lbs x 15


C
10min Quad mob

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Monday, April 07, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
1x3 Squat 245lbs
1x4 Squat 280lbs
3x4 Squat 320lbs
1x5 Squat 320lbs

Then:
2 SHP + Snatch: 5 SIngles @ 165lbs
High Hang Clean, 2 Front Squats, 1 Jerk: 6 Singles @ 205, 1 try @ 215
Single Leg RDL: 4x8 (each leg) @50lbs


C
1 minute of double-unders
1 minute of 40-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 40-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 40-lb. dumbbell snatches

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Saturday, April 05, 2014

A
800M Run
10 CTB Pull ups
10 Deficit HSPU, 6"
10 Wall Squats
10yd Russian Walk
10yd Quad Walk
10yd Broad Jump
10yd Rusian Walk
10yd Quad Walk
50yd Weighted Duck Walk, 45lbs BB


B
1x3 Squat, 135lbs
1x3 Squat, 225lbs
1x2 Squat, 275lbs
1x2 Squat, 315lbs
1x1 Squat, 345lbs
4 attempts to test 1RM


C
10min Hamstring and glute mob

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Friday, April 04, 2014

A
20 YTWL, 2lbs
20 Pull ups
20 HSPU
20 Dips
20 Wall squats
3x Shipman Snatch Prep, 45,65,95lbs


B
Snatch: Single up to 185# then 2x3 @ 175#
Clean+FS+Jerk: 8 Singles @ 225#
Seated Alternating Dumbell Press: 4x6(each arm)


C
20min Quad, ham, hip, and Glute mob

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Thursday, April 03, 2014

A
20 YTWL, 2lbs
20 Pull ups
20 HSPU
20 Dips
20 Wall squats
3x Shipman Snatch Prep, 45,65,95lbs


B
Power Snatch + Hang Snatch: 8 singles @ 145lbs
3x5 Pendlay Row @ 145lbs
Positoin 1 Clean: Single up until you miss, then continue to...
Position 2 Clean: until you miss
Push Press: 3x8 @ 155lbs


C
20min Quad, ham, hip, and Glute mob

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Wednesday, April 02, 2014

A
10x BB Pullovers to half turkish get up
50yd Mini-band glute activation


B
Death March: 100' @ 30lbs
Power Snatch: 8 SIngles @ 165lbs
Pause Clean: 5x2 @ 205lbs
Strict Press: Work to a 3RM
1x5,3,1+ Bench press 210,235,265lbs


C
20min Glute, hips, hams mob

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Tuesday, April 01, 2014

A
20 YTWL, 2lbs
20 Pull ups
20 HSPU
20 Dips
3x Shipman Snatch Prep, 45,65,95lbs


B
SHP + Snatch: 8 SIngles @ 155#
Shankle Comple: Work to a max
Single Leg RDL: 4x8 (each leg) @50#
3x4 Front Squat, 210lbs

Then:
10min AMRAP
30 DUs
15 Snatch, 75lbs


C
10min Mobility - hips, quads, glutes

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Monday, March 31, 2014

A
10 Sumo squats
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Duck walk
100 Double unders


B
3min Overhead mob
3min Front squat rack prep

3 Rounds
4 Thrusters, 95lbs
4 Burpees
1min rest

Then:
21-18-15-12-9-6-3
Thrusters, 95lbs
Burpees


C
Rest

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Sunday, March 30, 2014

A
Rest

B
Rest

C
Rest

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Saturday, March 29, 2014

A
5k Run

B
10x3 Squats, 335lbs

C
20min Hip, hams, quad mob

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Friday, March 28, 2014

A
10 Sumo squats
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Duck walk
100 Double unders


B
3min Overhead mob
3min Front squat rack prep

3 Rounds
4 Thrusters, 95lbs
4 Burpees
1min rest

Then:
21-18-15-12-9-6-3
Thrusters, 95lbs
Burpees


C
7x5 Squats, 315lbs

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Thursday, March 27, 2014

A
1000M Row

B
20min Mobility

C
Rest

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Wednesday, March 26, 2014

A
20 YTWL, 2lbs
20 Pull ups
20 HSPU
20 Dips
3x Shipman Snatch Prep, 45,65,95lbs


B
5x5+1 Push Press + Jerk, 165lbs
4x3+1 Trappi + Hang Snatch, 125lbs
5x7 Squat, 295lbs

3x3+ Bench Press 195,220,250lbs

Then:
5 Rounds
10 Bench Press, 140lbs unbroken
5 Muscle ups


C
10min Quad and glute mobility

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Tuesday, March 25, 2014

A
20 Pull ups
20 HSPU
20 Dips
3x Shipman Snatch Prep, 45,65,95lbs


B
5x1 Hang Clean + Clean: 170lbs
Power Snatch: Singles up until you miss once
5x2 Anderson Back Squat: 290lbs


C
10min mobility

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Monday, March 24, 2014

A
20min Mobility

B
14min AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Then:
4x9 Squats, 275lbs


C
Rest

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Sunday, March 23, 2014

A
Rest

B
Rest

C
Rest

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Saturday, March 22, 2014

A
60cal Row
50 T2B


B
5k Run
Then:
10x3 Squats, 330lbs


C
20min mobility

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Friday, March 21, 2014

A
250m Row
20 Pull ups
20 HSPU
20 Muscle ups
20 Triple unders
20 Deck Squats


B
14min Time cap
60cal Row
50 T2B
40 Wall balls, 20lbs
30 Cleans, 135lbs
20 Muscle ups


C
10min mobility

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Thursday, March 20, 2014

A
20 Pull ups
20 HSPU
20 Dips
3x Shipman Snatch Prep, 45,65,95lbs
3x Shipman Clean Prep, 95,115,135lbs


B
Rack Jerk: Until you miss once
4x2 Stick Power Cleans, hold catch for 1sec
4x2 Snatch and Wait, 145lbs hold bottom for 3sec
7x5 Squats, 310lbs


C
15min mobility

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Wednesday, March 19, 2014

A
3x Shipman Snatch Prep, BB,75,95lbs

B
3x5 Push Press, 165lbs

Then:
EMOTM for 8 minutes
1 Power 2 Hang Snatches, 155lbs

Then:
3x5 Bench Press 180,210,235lbs

Then:
Big But Boring
5 Rounds
10 Bench Press, 140lbs-unbroken
5 Muscle ups


C
10min Mobility

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Tuesday, March 18, 2014

A
10yd Sequence Outlier mobility
Shipman Snatch Warmup
Duck Walk with bar 100


B
5x3 Clusters, 135lbs
5x3 Snatch balance, 105lbs
1RM Strict Press
4x9 Squats, 275lbs


C
Rest

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Monday, March 17, 2014

A
20min Mobility

B
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch


C
Rest

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Sunday, March 16, 2014

A
Comp Day!

B
203 Kilo Total!

C
Worlds Masters Qualifier!

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Saturday, March 15, 2014

A
20 Strict Pull ups
Shipman Snatch Warm up
Shipman Clean Warm up


B
3x3 pos snatch, 95,115,135lbs
4x1 snatch, 155,165,175,185lbs
4x1 CnJ, 185,205,215,225lbs


C
20min mobility

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Friday, March 14, 2014

A
Rest

B
Rest

C
Rest

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Thursday, March 13, 2014

A
20 Strict Pull ups
Shipman Snatch Warm up
Shipman Clean Warm up


B
3x3 pos snatch, 95,115,135lbs
4x1 snatch, 155,165,175,185lbs


C
20min hamstring and shoulder mob

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Wednesday, March 12, 2014

A
20 Strict Pull ups
Shipman Snatch Warm up
Shipman Clean Warm up


B
3x3 pos snatch, 95,115,135lbs
4x1 snatch, 155,165,175,185lbs
4x1 CnJ, 185,205,215,225lbs

Then:
5x7 Squats, 290lbs


C
20min shoulder mob

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Tuesday, March 11, 2014

A
20 Strict Pull ups
3x Burgener warm up, BB


B
3x3 pos snatch, 95,115,135lbs
3x1 snatch, 165lbs
Then:
Work up to 225lbs CnJ

Then:
EMOT2M
CnJ, 225lbs


C
20min Shoulder rehab

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Monday, March 10, 2014

A
20 Strict Pull ups
3x Burgener warm up, BB


B
4x9 Squats, 275lbs

Then:
3x3 pos snatch, 95,115,135lbs
5x3 snatch balance, 165lbs x 3 sets, 175lbs x 2 sets


C
20min Shoulder and glute mob

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Sunday, March 09, 2014

A
5k run
20min Rehab - shoulder and hamstring
3x Burgener warm up, BB
3x3 pos snatch, 95,115,135lbs


B
10min Snatch prep
Then:
10min EMOT2M
Snatch, 185lbs

Then:
10min Clean & Jerk Prep
10min EMOT2M
Clean & Jerk, 225lbs


C
Rest

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Saturday, March 08, 2014

A
10min 14.2 prep

B
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.


C
4x30 donkey ankle bounce
4x5 1-2-Jump, each leg
4x8 1/4 squat rythmic jump 9'
4x5 Broad jump, 8'6"
4x5 Low box depth jump, 32"


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Friday, March 07, 2014

A
60min Boxing

B
Rest

C
Rest

Post Comments (0)

Thursday, March 06, 2014

A
3x Burgener warm up, BB
3x3 pos snatch, 95,115,135lbs


B
5x2 Cleans, 155,185,205,215,225
6x2 Cleans pulls, 265x3sets, 280x3sets
5x5 Romanian deadlift, 250lbs

Then:
1x5 HBB Squat, 325lbs


C
20min Shoulder and hamstring rehab

Post Comments (0)

Wednesday, March 05, 2014

A
3x Burgener warm up, BB
3x3 pos snatch, 95,115,135lbs


B
5x2 2 pos cleans: 210x3sets, 225x2sets
6x2 Rack jerks, 195x3sets 215x3sets


C
20min Rehab - shoulder and hamstring

Post Comments (0)

Tuesday, March 04, 2014

A
3x Burgener warm up, BB
3x3 pos snatch, 95,115,135lbs


B
3x3 Snatch, 135lbs
3x2 Snatch, 145lbs
5x1 Snatch, 155lbs


C
20min Rehab

Post Comments (0)

Monday, March 03, 2014

A
3x Burgener warm up, BB
3x3 pos snatch, 95,115,135lbs


B
10min AMRAP
30 Double Unders
15 Snatch, 75lbs

Then:
Work up to 1x5 Squats, 325lbs


C
20min Rehab - shoulder and hamstring

Post Comments (0)

Sunday, March 02, 2014

A
20min Rehab - shoulder and hamstring
3x Burgener warm up, BB
3x3 pos snatch, 95,115,135lbs


B
10min Snatch prep
Then:
10min EMOTM
Snatch, 185lbs

Then:
10min Clean & Jerk Prep
10min EMOTM
Clean & Jerk, 235lbs


C
10min Rest

Post Comments (0)

Saturday, March 01, 2014

A
3x3 pos snatch, 95,115,135lbs

B
10 min AMRAP
30 double under
15 snatch 75lbs


C
Rest

Post Comments (0)

Friday, February 28, 2014

A
20min Rehab - shoulder and hamstring
3x3 pos snatch, 95,115,135lbs


B
Smolov Day 3
4x5 Squats, 265lbs
1x3 Squats, 285lbs
2x2 Squats, 315lbs
1x1 Squats, 345lbs


C
Rest

Post Comments (0)

Thursday, February 27, 2014

A
60min Mobility

B
Rest

C
Rest

Post Comments (0)

Wednesday, February 26, 2014

A
20min Rehab - shoulder and hamstring
3x3 pos snatch, 95,115,135lbs


B
3x8 Squats 255lbs
1x5 Squats 275lbs
2x2 Squats 295lbs
1x1 Squats 315lbs
3x2 3 pos cleans: 200lbs
3x3 3 pos cleans: 215lbs
3x2 rack jerks behind neck, 185lbs
3x3 rack jerks behind neck, 195lbs
3x2 clean pulls 250lbs
3x2 clean pulls 265lbs
3x3+ Bench Press, 190,220,245lbs

Then:
5 Rounds
10 Bench Press, 135lbs
10 Box jumps, 30"


C
10min Shoulder mobility

Post Comments (0)

Monday, February 24, 2014

A
20min Rehab - shoulder and hamstring
3x Burgener warm up, BB
3x3 pos snatch, 95,115,135lbs


B
3x2 Snatch balance 155lbs
3x3 Snatch balance 165lbs

Then:
3x8 Squats 255lbs
1x5 Squats 275lbs
2x2 Squats 295lbs
1x1 Squats 315lbs


C
7 Rounds
7 overhead squat 95lbs
7 burpee

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Sunday, February 23, 2014

A
5K Run

B
30min Mobility

C
Rest

Post Comments (0)

Saturday, February 22, 2014

A
5k run
20min Rehab - shoulder and hamstring
3x Burgener warm up, BB
3x3 pos snatch, 95,115,135lbs


B
10min Snatch prep
Then:
10min EMOTM
Snatch, 185lbs

Then:
10min Clean & Jerk Prep
10min EMOTM
Clean & Jerk, 225lbs


C
Rest

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Friday, February 21, 2014

A
60min Boxing

B
Rest

C
Rest

Post Comments (0)

Thursday, February 20, 2014

A
20min Rehab - shoulder and hamstring
3x Burgener warm up, BB
3x3 pos snatch, 95,115,135lbs


B
3x5+ Clean Deadlift 270,315,355lbs

Then:
5 Rounds
8 Snatch grip Deadlifts, 210lbs
16 Pull ups
4 Box jumps, 36"


C
10min Glute mob

Post Comments (0)

Wednesday, February 19, 2014

A
20min Rehab - shoulder and hamstring
3x Burgener warm up
3x3 pos snatch, 95,115,135lbs


B
3x2 Snatch Balance, 135,155,185lbs
1x3,3 Cleans off 5" block, 195,205lbs
2x3 Cleans off 3" block, 215lbs

Then:
3x5+ Bench Press 175,205,230lbs

5 Rounds
10 Bench Press, 135lbs
10 Triple unders


C
10min shoulder mob

Post Comments (0)

Tuesday, February 18, 2014

A
20min Rehab - shoulder and hamstring
3x Burgener warm up
3x3 pos snatch, 95,100,105lbs


B
1x4,3 Snatch off 4" block, 155,165lbs
2x3 Snatch off 4" block, 175lbs


C
10min Shoulder mobility

Post Comments (2378)

Monday, February 17, 2014

A
10 Sumo squats
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump


B
Widow maker
20 rep max back squat, 300lbs


C
10min hamstring mobility

Post Comments (0)

Friday, February 14, 2014

A
30min Hamstring rehab

B
2x2,2,2 Mid thigh hang snatch 115,125,135lbs
2x2+1 Clean and jerk: 2 cleans + jerk 135,145,155lbs
3x10 Seated Good mornings, 45lbs
100 Hollow Rocks
100 Superman Rock


C
5 Rounds
15 Snatch Press, 115lbs
30s Rest

Post Comments (0)

Thursday, February 13, 2014

A
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
20yd High knees
20yd Butt kickers
20yd Quick steps
20yd Mini skips
20yd Power skips
2x50yd build ups


B
4x10yd, push up start
4x20yd, falling start
2x30yd, 2pt stance
2x20yd Single leg hops
3x4 Snatch Pulls, 205lbs
3x3 Clean Pulls, 245lbs
2x12 Pistol Squats, 1 Pood
4x5 GHR


C
10min Hamstring mob

Post Comments (0)

Wednesday, February 12, 2014

A
15min Triple under practice
3x Burgener warm up
3x3 pos snatch, 95,105,115lbs


B
3x3,2,3 Snatch 115,135,155
3x1+2 Clean and jerk 155,175,195lbs
3x5 Good mornings, 135lbs


C
4 rounds
250M Row
15 wall ball
15 KBS

Post Comments (0)

Tuesday, February 11, 2014

A
20yd High knees
20yd Butt kickers
20yd Quick steps
20yd Mini skips
20yd Power skips
2x50yd build ups


B
3x40yd power skipping
4x standing triple jump
4x25yd double leg bounding
4x8 low box jump, 31"
4x40yd sprint
5x5 pause jump squat, 125lbs(35%)
4x8 Snatch Grip Front Raise, 135lbs


C
10min Shoulder mob

Post Comments (0)

Monday, February 10, 2014

A
10 Sumo squats
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump


B
Widow maker
20 rep max back squat, 295lbs

Then:
3x Burgener warm up
3x3 pos snatch, 95,100,105lbs
1x4,3 Snatch off 4" block, 165,175lbs
2x3 Snatch off 4" block, 185lbs


C
10min Hamstring mob

Post Comments (0)

Sunday, February 09, 2014

A
3K Run
5min Triple under practice
3x Burgener warm up
3x3 pos snatch, 95,115,135lbs


B
"Olympic lifting total"
Snatch - Spend 10 minutes warming up, then you have 3 attempts to find a 1 RM snatch

Rest 10 minutes, then:

Clean and jerk - Spend 10 minutes warming up, then you have 3 attempts to find a 1 RM clean and jerk.


C
10min Shoulder mob

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Saturday, February 08, 2014

A
3k Run

B
Rest

C
Rest

Post Comments (0)

Friday, February 07, 2014

A
15min dynamic mobility

B
10min AMRAP
30 Snatch, 75lbs
30 Snatch, 135lbs
30 Snatch, 165lbs
Max Rep Snatch, 205lbs


C
Rest

Post Comments (0)

Thursday, February 06, 2014

A
Junkyard dog
3x Burgener warm up
3x3 pos snatch, 95,105,115lbs


B
2x2,2,2 Mid Thigh hang snatch 115,125,135lbs
1x2,2,2 Clean and jerk, 1 cleans + 2 jerk 135,145,155lbs
3x10 GHD Back Ext, 1 Pood

Then:
3x5,3,1+ Deadlifts 305,345,385lbs

Then:
5 Rounds
8 Snatch grip deads, 205lbs
400M Run


C
10min Hamstring mob

Post Comments (0)

Wednesday, February 05, 2014

A
800m Run
Junkyard dog
3x Burgener warm up
3x3 pos snatch, 95,115,135lbs


B
5x10,8,6,4,3 Front Squat 205,220,235,250,265lbs
2x3,2 Clean pulls 235,245lbs

Then:
3x5,3,1+ Bench Press 200,230,250lbs

Then:
2000m Row
Then:
5 Rounds
10 Bench, 135lbs
15 OHS, 135lbs


C
10min Quad and Glute mob

Post Comments (0)

Tuesday, February 04, 2014

A
3x Burgener warm ups
10x3 Snatch Liftoffs, 115lbs: get set...then extend the legs with a push/sweep action bring the bar to the mid thigh....pause...take it down and repeat without putting bar on ground...about 1" from ground is good....on 3rd rep...snatch the weight from that pause.


B
2x3 Snatch 135lbs
2x3 Snatch 145lbs
2x3 Snatch 155lbs
1x2 Clean and jerk 155lbs
1x2 Clean and Jerk 175lbs
1x2+2 Clean and Jerk 195lbs
3x5 Good mornings 135#


C
10min Quad mob

Post Comments (0)

Monday, February 03, 2014

A
10 Sumo squats
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump


B
Widow maker
20 rep max back squat, 290#

Then:
Junkyard dog
3x Burgener warm up
3x3 pos snatch, 95,100,105lbs
1x4,3 Snatch pulls off 2" block, 170,180lbs
2x3 Snatch pull off 2" block, 190lbs


C
Rest

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Sunday, February 02, 2014

A
5K Run

B
Rest

C
Rest

Post Comments (0)

Saturday, February 01, 2014

A
Rest

B
Rest

C
Rest

Post Comments (0)

Friday, January 31, 2014

A
Junkyard dog
3x Burgener warm up
3x3 pos snatch, 95,115,135lbs


B
3x3+ Shoulder Press 115,130,145lbs

Then:
4x10,8,6,4 front squat 210,225,240,255lbs
3x2,2 clean pulls on 2" blocks 250,265lbs


C
30 box jump, 30"
Then
15,12,9
Front squat 135lbs
Shoulder to overhead 135lbs
Then
30 box jump, 30"

Post Comments (0)

Thursday, January 30, 2014

A
Junkyard dog
3x Burgener warm up
3x3 pos snatch, 95,115,135lbs


B
4x10,8,6,4 front squat 210,225,240,255lbs
3x2,2 clean pulls on 2" blocks 250,265lbs

Then:
3x3+ Deads 285,325,365lbs

Then:
5 Rounds
8 Snatch Grip Deads, 205lbs
5 Triple Unders
3 Box Jump, 40"


C
6x40yd sprint, 3pt
3x12 Jump squat, 55lbs(15%)
4x3 Speed box squat, 225lbs(60%)
3x5 GHR

Post Comments (0)

Wednesday, January 29, 2014

A
10min airdyne
3x Burgener warm ups
10x3 Snatch Liftoffs, 105lbs: get set...then extend the legs with a push/sweep action bring the bar to the mid thigh....pause...take it down and repeat without putting bar on ground...about 1" from ground is good....on 3rd rep...snatch the weight from that pause.


B
2x3 Snatch 115lbs
2x3 Snatch 135lbs
2x3 Snatch 145lbs
1x2 Clean and jerk 145lbs
1x2 Clean and Jerk 155lbs
1x2+2 Clean and Jerk 175lbs
3x5 Good mornings 95#


C
3x5+ Bench Press 190,215,240lbs

Then:
5 Rounds
10 Bench press, 205lbs
5 Muscle ups

Post Comments (0)

Tuesday, January 28, 2014

A
3 Rounds
5 Back ext
10 V-ups
15 Push ups


B
5 Rounds
10 HSPU
10 Pistol Squats, alt legs
10 Burpees


C
10min hamstring mob

Post Comments (0)

Monday, January 27, 2014

A
10 Sumo squats
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump


B
Widow maker
20 rep max back squat, 285#

Then:
Junkyard dog
3x Burgener warm up
3x3 pos snatch, 95,100,105lbs
1x4,3 Snatch pulls off 2" block, 170,180lbs
2x3 Snatch pull off 2" block, 190lbs


C
6min AMRAP
Row 1,000m
Max reps ground to overhead 155lbs

Post Comments (0)

Sunday, January 26, 2014

A
5k run

B
Junkyard dog
3x Burgener warm up
3x3 pos snatch, 95,100,105lbs

Then:
2x2,2,2 2 pos snatch, 115,125,135lbs
2x1+1,2+1,2+1 C&J, 135,145,155lbs


C
20min yoga

Post Comments (0)

Saturday, January 25, 2014

A
90min soccer match

B
3x5+ Deadlift 265,305,345lbs

Then:
5 Rounds
8 Snatch Grip Deads, 205#
3 Triple unders, unbroken


C
3x40yd Power skipping
5x standing triple jump
3x25yd double leg bounding
3x8 low box jump, 10"
4x40yd sprint
8x3 speed box squat, 55%(200lbs)
3x8 barbell lunge
4x8 GHR

Post Comments (0)

Friday, January 24, 2014

A
Rest

B
Rest

C
Rest

Post Comments (0)

Thursday, January 23, 2014

A
Junkyard dog
3x Burgener warm up
3x3 pos snatch, 95,115,135lbs


B
5x6 front squat 180,195,210,225,240lbs
3x4,3,2 clean pulls on 2" blocks 225,240,255lbs

Then
3x40yd power skipping
4x standing triple jump
3x25yd double leg bounding
3x8 low box jump
3x40yd sprint
4x5 pause jump squat, 145#(40%)
3x8 Romanian Deadlift, 185lbs


C
10min Quad mob

Post Comments (0)

Wednesday, January 22, 2014

A
10min airdyne
3x Burgener warm ups
10x3 Snatch Liftoffs, 105lbs: get set...then extend the legs with a push/sweep action bring the bar to the mid thigh....pause...take it down and repeat without putting bar on ground...about 1" from ground is good....on 3rd rep...snatch the weight from that pause.


B

2x3 Snatch 105lbs
2x3 Snatch 115lbs
2x3 Snatch 125lbs

1x2 Clean and jerk 125lbs
1x2 Clean and Jerk 135lbs
1x2+2 Clean and Jerk 145lbs

3x5 Good mornings 95#


C
3x5+ Bench Press 175,200,230#

Post Comments (0)

Tuesday, January 21, 2014

A
400m run
5min shoulder mob
5min wrist mob
5min hip mob
3x Burgener warm ups
5x2 Front squats, 135,225,245,265,275lbs


B
Competition format
- Warm up to 95% max
Then:
Snatch 3 attempts, 175,185,195lbs
Clean & Jerk, 3 attempts 205,225,235lbs


C
10min thoracic spine mob

Post Comments (0)

Monday, January 20, 2014

A
10 Sumo squats
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump


B
Widow maker
20 rep max back squat, 280#


C
10min hamstring mob

Post Comments (0)

Sunday, January 19, 2014

A
3k Run

B
60min gymnastics practice

C
90min soccer match

Post Comments (0)

Saturday, January 18, 2014

A
3K Run

B
Rest

C
Rest

Post Comments (0)

Friday, January 17, 2014

A
400M Run
10 Sumo squats
10yd Lunge & Twist
10yd Groiners
10yd over & unders
10yd Russian walk
10yd Quad walk
10yd Hollow walk
10yd Heel walk
10yd Hollow hop
10yd Single leg hops - R
10yd Single leg hops - L
10yd Broad jump
10yd High knees
10yd Butt kickers
10yd Straight leg run
10yd Quick skips
3x50yd Build up


B
3x5 Single leg box jump, F-L-R
3x5 Depth jumps
3x12 Jump squat, 15%
3x6 GHR
5x7 Squat, 275# (75%)


C
10min glute mob

Post Comments (0)

Thursday, January 16, 2014

A
3K run

B
5 Rounds
8 Snatch grip deads, 225#
10 Box jumps, 30"
2 Back tucks


C
10min quad mob

Post Comments (0)

Wednesday, January 15, 2014

A
800m run
60 Double Unders
40 Sit ups
20 Pull ups


B
3x5+ Bench Press 175,200,230#

Then:
Then:
5 Rounds
10 Bench, 135#
15 Strict Press, 95#
30s rest


C
10min Quad stretch

Post Comments (0)

Tuesday, January 14, 2014

A
3 Rounds
400m Run
21 C&J, 95#


B
5x2 pos clean, 155#,185#,205#,225#,235#
2x2+2 C&J 135#,155#,175#,195#,205#

Then:
5 Rounds
15 Strict Press, 95#
30s rest


C
10min Hamstring mob

Post Comments (0)

Monday, January 13, 2014

A
1000m row

B
3 Rounds
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups

Then:
2x40yd Power skipping
4x standing triple jump
2x25yd double leg bounding
3x8 low box jump
3x40yd sprint
Widowmaker
20 rep max backsquat, 275#
4x8 GHR


C
10min Hamstring mob

Post Comments (0)

Sunday, January 12, 2014

A
5K run

B
Rest

C
Rest

Post Comments (0)

Saturday, January 11, 2014

A
5k

B
20min Backward roll to support practice

C
10min Glute mob

Post Comments (0)

Friday, January 10, 2014

A
400M Run
10yd Sumo squats
10yd Lunge and twist
10yd Groiners
10yd Over and Under
10yd Russian Walks
10yd Quad walks
10 HSPU
10 Pull ups
10 Dips
10 Deck squats
10 Muscle ups


B
3x5,3,1+ Shoulder Press 120,135,150#

Then:
5 Rounds
10 Shoulder Press, 80#-unbroken
3x2 Pos Snatch, 135#


C
10min Back mob

Post Comments (0)

Thursday, January 09, 2014

A
1000M Row
20 Good Mornings, BB
20 Seated Good Mornings, BB
20 Snatch, BB
20 Cleans, BB
20 Jerks, BB


B
3x5,3,1+ Deadlifts 300,340,375#

Then:
8 Snatch grip deads, 200#
9 HSPU, 6" deficit


C
10min Backward roll to support practice
10min Back extension mobility

Post Comments (0)

Wednesday, January 08, 2014

A
1000m row
800m run
60 Push ups
40 Sit ups
20 Pull ups
10 Backward roll to support


B
5x5,3,1+ Bench Press 195,225,250#

Then:
5 Rounds
10 Bench Press, 135lbs - unbroken
5 Clean & Jerk, 185lbs T&G


C
10min Hamstring mob

Post Comments (0)

Tuesday, January 07, 2014

A
Junkyard dog
5x Burgener warm up
5x1 3 pos snatch, 115#


B
5x2 pos clean, 185#,195#,205#,215#,225#
1x2+2 C&J 135#,145#
2x2+2 C&J 165#,175#,185#


C
10min Shoulder mob

Post Comments (0)

Monday, January 06, 2014

A
5min Airdyne
800M Run
20 Wall Squats


B
1x5,3,1+ Squats 270#,305#,340#

Then:
5 rounds
10 Squats, 180#-unbroken
2 Backward rolls to support


C
10min Shoulder mob
10min Hamstring mob

Post Comments (0)

Sunday, January 05, 2014

A
Rest

B
Rest

C
Rest

Post Comments (0)

Saturday, January 04, 2014

A
10min gymnastic prep

B
20min backward roll to support progressions

C
20min freestanding handstand practice

Post Comments (0)

Friday, January 03, 2014

A
400M Run
10yd Sumo squats
10yd Lunge and twist
10yd Groiners
10yd Over and Under
10yd Russian Walks
10yd Quad walks
10 HSPU
10 Pull ups
10 Dips
10 Deck squats
10 Muscle ups


B
3x3+ shoulder Press, 110#,125#,145#

Then:
5 Rounds
10 Press, 80# - unbroken
10 Pistol squats, 1 Pood


C
20min Backward roll to support practice

Post Comments (0)

Thursday, January 02, 2014

A
3 Rounds
500M Row
25 Push ups


B
3x3+ Bench Press 185#,210#,235#
3x3+ Deadlifts 280#,320#,355#

Then:
5 Rounds
10 Bench, 135#
8 Deads, Snatch grip - 200#
6 GHD Sit ups


C
10min Glute mob

Post Comments (0)

Wednesday, January 01, 2014

A
Rest

B
Rest

C
Rest

Post Comments (0)

Tuesday, December 31, 2013

A
Junkyard dog
5x Burgener warm up
5x1 3 pos snatch, 115#


B
5x 2 pos snatch, 135#,145#,155#,165#,175#
5x2 pos clean, 185#,195#,205#,215#,225#


C
10min Hamstring mob

Post Comments (0)

Monday, December 30, 2013

A
5min Airdyne
800M Run
20 Wall Squats


B
3x3+ Back Squats 250#,285#,325#

Then:
5 Rounds
10 Squats, 180#-unbroken
10 C2B Pull ups


C
10min Quad mob

Post Comments (0)

Friday, December 27, 2013

A
15min WOD prep

B
Shoulder Press, 105#,120#,135#

Then:
21,15,9
Deads,225
HSPU


C
10min mobility

Post Comments (0)

Thursday, December 26, 2013

A
1000M Row

B
Deads, 260#,300#,340#

Then:
5 Rounds
8 Deads, 200#-unbroken
400M Run


C
10min Quad mob

Post Comments (0)

Wednesday, December 25, 2013

A
10min Airdyne

B
Bench Press, 170#,195#,225#

Then:
5 Rounds
10 Bench, 135#-unbroken
5 Seated Good mornings, 135#


C
10min Quad mob

Post Comments (0)

Tuesday, December 24, 2013

A
Warm up as needed!

B
12 Days of Christmas
1 Back Tuck
2 Push ups
3 Snatch, 165#
4 Muscle ups
5 Deadlifts, 165#
6 HSPU
7 Back Squats, 165#
8 Pull ups
9 Power Cleans, 165#
10 Ring Dips
11 Push Jerks, 165#
12 OHS, 165# (jerk grip)


C
Rest

Post Comments (0)

Monday, December 23, 2013

A
800M Run
10yd Outlier Workout


B
3x5+ Squats, 235#,270#,305#

Then:
5 Rounds
10 Squats, 180#-unbroken
6 Muscle ups


C
TBD

Post Comments (0)

Sunday, December 22, 2013

A
3K Run

B
Rest

C
Rest

Post Comments (0)

Saturday, December 21, 2013

A
Rest

B
Rest

C
Rest

Post Comments (0)

Friday, December 20, 2013

A
6 Rounds
2 strict press, 115#
4 push press, 115#
6 push jerk, 115#
90s Rest


B
5 Rounds
10 power clean, 115#
10 toes to bar


C
50 GHD Sit ups

Post Comments (0)

Thursday, December 19, 2013

A
1mile run

B
3x5 Bench, 105#,130#,155#
3x5 Deads, 155#,195#,230#

Then:
3 Rounds
10 Bench, 135# - unbroken
10 Deads, 195# - unbroken


C
A. 3 rounds
-10 ring row
-10 barbell strict press
-20-30 sec L-sit
B. 7 rounds
1 power clean + 1 front squat + 1 hang clean(full) + 1 jerk (split)
C. 12 min AMRAP
-6 pull-up
-9 box jump
-12 wallball

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Wednesday, December 18, 2013

A
100 Push ups
100 Hollow rocks


B
8min AMRAP
15 Squats
10 Sit ups
5 Burpees


C
5min Glute mob

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Tuesday, December 17, 2013

A
Rest

B
Rest

C
Rest

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Monday, December 16, 2013

A
800M Run

B
3x5 Squats, 140#,175#,210#

Then:
3 Rounds
500M Row
10 Squats, 175#


C
800M Run

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Sunday, December 15, 2013

A
Rest

B
Rest

C
Rest

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Friday, December 13, 2013

A
Movement Prep

B
Rest

C
Rest

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Thursday, December 12, 2013

A
5 Rounds
250M Row
10 Push ups


B
3x5,3,1+ Deadlift, 290#,330#,370#

Then:
5 Rounds
8 Deads, 195# - unbroken
100 DU's


C
10min Back mob

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Wednesday, December 11, 2013

A
4 Rounds
250m Row
20 Push ups


B
3x5,3,1+ Bench Press 195#,220#,245#

Then:
5 Rounds
10 Bench, 135# - unbroken
50 DU's + 1 Triple


C
10min Shoulder Mob

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Tuesday, December 10, 2013

A
10yd Outlier Warm up
3x Build ups


B
5x20yd accel, 20yd stride in
3xSingle leg triple jump
3x8 Jump Squat, 20%
3x8 Romanian Deadlift, 55%
3x6 Seated Glute ham raise
4x4 GHR
2x5 Depth jumps


C
10min Hamstring mob

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Monday, December 09, 2013

A
800M Run
5x 50yd build ups
20 Wall Squats
20 Box Jumps


B
1x5 Squats, 260#
1x3 Squats, 295#
1x1+ Squats, 330#

Then:
5 Rounds
10 Squats, 175# - unbroken
7 Muscle ups


C
Partner WOD
100 Burpee Box jumps
2000M Row
100 C&J, 135#

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Sunday, December 08, 2013

A
5K run

B
Rest

C
Rest

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Saturday, December 07, 2013

A
Rest

B
Rest

C
Rest