Monday, November 30, 2015

Push ups, T2B, Deads

Barbell & Accessory

A) 1 Sn Balance + 1 OHS + 1 Hang Squat Snatch, 1-1-1-1-1

B) Strict Pull-ups 5x7 (add weight each set)

C) Seated Box Jumps 5x5

_________________________________________________________________

Foundations 
For time
50 Lunges
40 Hollow Rocks
30 KBS 55/35/25#
20 Burpees
10 GHD Sit-ups
20 Burpees
30 KBS 55/35/25#
40 Reverse Hypers
50 Lunges


Conditioning 
5 RFT (20 cap)
20 Push-ups (men-strict)
15 T2B
10 Deads 205/155/115


Competition
For time (20 cap)
Row 2k
100 Burpees over rower
50 Alt DB Snatches 80/60/40# DB

Saturday, November 28, 2015

Pull-ups, Front Squats, Burpees, Push ups, Cleans, Squats, Deads

WOD

With a partner, complete the following / One works, one rests

A. 12 minute clock
100 Pull-ups
50 Front Squats 135/95/65
AMRAP Front Squats

2 min rest

B. 12 minute clock
125 Hand Release Push-ups
75 Power Cleans 135/95/65
AMRAP Burpees

2 min rest

C. 12 minute clock
150 Air Squats
100 Deadlifts 135/95/65
AMRAP Burpees


*Score = total Burpees

Thursday, November 26, 2015

12

WOD

AMRAP 40 / With a partner, perform the following in the same way you would sing the 12 Days of Christmas.

1 Run 200m or Row 250m
2 Muscle-ups/Pull ups
3 Thrusters 95/65/45
4 Burpee Box Jumps 20"
5 HSPU/Strict Push-ups
6 C2B/Pull-up
7 KBS 70/55/35
8 Goblet Squats 70/55/35
9 T2B/GHD Sit ups
10 KB Lunges 70/55/35
11 Overhead Squats 95/65/45
12 Squat Snatch/Power Snatch 95/65/45

Wednesday, November 25, 2015

T2B, KBS, Burpees

Barbell & Accessory

A) 2 Front Squats + 1 Jerk, 1-1-1-1-1
B) GH Raise 5x5
C) Handstand Hold Attempts 5x10

_________________________________________________________________

Foundations 
4 RFT
Run 400m or Row 500m
50 Air Squats


Conditioning 
AMRAP 15
9 T2B
15 Alt Russian KBS 55/35/25
21 Burpees


Competition
EMOMFALAP
3/1 Muscle-ups
2 Squat Cleans 185/135/95


Tuesday, November 24, 2015

Row, HPC, Double-unders

Barbell & Accessory

A) Squat Snatch 5-4-3-2-1
B) GHD Sit-up, 5x5-10
C) Double or Triple-under attempts, 5x10

_________________________________________________________________

Foundations 
For time (20 cap)
200m Lunge
30 Thrusters 45/35
200m OH Carry, 45/25/15
20 Thrusters 45/35
200m Farmers Carry 45/25/15# plates
10 Thrusters 45/35


Conditioning 
3 RFT (20 cap)
Row 500m
12 Hang Power Cleans, 135/95/65
50 Double-unders


Competition
5 Rounds / 3 min clock
100 yard Sled Push, 3/2/1 (5x down & back)
AMRAP Thrusters 135/95/65#
-rest :60




Monday, November 23, 2015

WBS

Barbell & Accessory

A) Push Press 5-5-5-5-5
B) Knees-to-Feet 5x5
C) Strict Pull-ups 5x5

_________________________________________________________________

Foundations 
5 RFT
10 Box Jumps, 20"
15 Push ups
20 Sit-ups


Conditioning 
In as few rounds as possible (15 cap)
150 WBS, 20/14/10#


Competition
For time (20 cap)
5 RFT
100 DU's
40' HSW
1 Legless Rope Climb

Saturday, November 21, 2015

Single unders, SDLHP, WBS, Box Jumps, Deads, HPC, Push Jerk, Lunges, Push-ups, Hollow Rocks, Squats, Pull-ups

WOD:


With a partner complete the following:

Part A 
AMRAP 10
250 Single-unders
100 SDLHP w/ KB, 55/35/26
250 Single-unders
100 Wall Ball Shots, 20/14/10#
250 Single-unders
100 Box Jumps or Step-ups, 20"

* Only 1 partner can work at a time and reps can be divided b/w partners as needed

- Rest/Transition - 2 mins

Part B 
AMRAP 10
12 Deadlifts, 135/95/65
9 Hang Power Cleans, 135/95/65
6 Push Jerk, 135/95/65

* One partner works at a time and must complete a full round before switching

- Rest/Transition - 2 mins

Part C 
AMRAP 10
100 Lunges
80 Hand-Release Push-ups
60 Hollow Rocks
40 Squat Jumps
20 Pull-ups

* One partner works at a time and reps can be divided b/w partners as needed

* Score = total reps for A,B & C

Friday, November 20, 2015

Push ups, Box Jump Overs, KBS, Burpees, Wall Climbs

Barbell & Accessory

Bear Complex:
Power Clean + Front Squat + Push Press + Back Squat + Push Press  3-3-3-3-3

_________________________________________________________________

Foundations 
4 mins - Deadlifts
3 mins - Hang Power Cleans
2 mins - Front Squats
1 min - Shoulder to Overhead
2 mins - Front Squats
3 mins - Hang Power Cleans
4 mins - Deadlifts

95/65/45#


Conditioning 
5 RFT
7 UB T2B
14 UB WBS
21 UB double-unders


Competition
3 RFT
10 Muscle-ups
1 Min L-sit Hold (use DB's)
10 Pistols



Thursday, November 19, 2015

Clean & Jerk, Snatch

Barbell & Accessory
A) Squat Snatch 5-5-5-3-1-1-1
B) Row - 5x10 Pulls to find lowest 500m split
C) Dips - 5x5
__________________________________________________

Foundations 
Partner WOD /  AMRAP 20
Run 200m
10 Atomic Sit-ups 45/25/15
20 Tire Jumps
30 OH Lunges 45/25/15
40 Mountain Climbers
50 Hollow Rocks


Conditioning 
30 RFT
1 Squat Clean & Jerk, 135/95/65
1 Power Snatch, 135/95/65


Competition
For time:
Run 800m
200m Snatch Squat Broad Jumps, 65/45/35
Run 800m


Wednesday, November 18, 2015

Burpees, Thrusters

WOD
_____________________________________

Barbell & Accessory
A) Front Squat 2-2-2-2-2
B) L-sit Hold 5x5
C) Handstand Descents or Push-ups 5x5
__________________________________________________

Foundations 
AMRAP 15
Single-unders
*Do 10/7 Push-ups each break/rest


Conditioning 
For time (15 cap)
150 Burpees
*Do 9 Thrusters, 95/65/45, each break/rest/pause


Competition
5 RFT (10 cap)
10 Back Squats, 135/95/65
10 Jumping Squats, 45/35#
* From the rack / 1 bar

Tuesday, November 17, 2015

WBS, Burpees, Double-unders

WOD
_____________________________________

Barbell & Accessory
A) Squat Clean & Jerk 5-5-5-3-1
B) Strict Pull-ups 5x5
C) GH Raise 5x5
__________________________________________________

Foundations 
3 RFT (20 cap)
15 Front Squats 95/65/45
30 Hollow Rocks
15 Push Press 95/65/45
30 Reverse Hypers


Conditioning 
For time (20 cap)
42-30-18
WBS 20/14/10#
Burpees
Double-unders


Competition
For time (20 cap)
3 Rounds
Row 500m - sub 1:40/1:55
- rest as needed b/w rounds
3 Rounds
30 UB KBS, 70/55/35
-rest as needed b/w rounds
3 Rounds
40' UB HSW
-rest as needed b/w rounds




Monday, November 16, 2015

Row, Thrusters, Pull-ups

WOD
_____________________________________

Barbell & Accessory
A) Hang Power Snatch + Overhead Squat + Snatch Balance 1-1-1-1-1
B) GHD Sit up 5x5
C) Knees-to-Feet 5x5

__________________________________________________

Foundations 
For time (20 cap)
50-40-30-20-10
KBS 55/35/25
Hand Release Push-ups


Conditioning - "Jackie"
For time:
Row 1000m
50 Thrusters, 45/35
30 Pull-ups


Competition
3 RFT
8 Power Cleans 205/135/95
Accumulate 1 min L-sit hold
8 Push Jerks 205/135/95
3 Bar Muscle-ups + 5 C2B + 7 Pull-ups




Saturday, November 14, 2015

Run, Clean & jerk, Row, Front Squat, Single Unders, Power Snatch

WOD
_____________________________________


With a partner complete the following:

A)  12 min clock
Run 1600m
AMRAP Power Clean & Jerk, 95/65/45 (both work at same time)

-rest 2 mins

B)  12 min clock
Row 2K
AMRAP Front Squat, 95/65/45 (both work at same time)

-rest 2 mins

C) 12 min clock
1000 Single-unders
AMRAP Power Snatch, 95/65/45 (both work at same time)

Friday, November 13, 2015

Deads, HSC, S2O

WOD
_____________________________________

Barbell 
Back Squat 5-1-10-1-15-1

__________________________________________________

Foundations 
AMRAP 15
20 Knee ups
20 Tire Jumps
20 Reverse Hypers


Conditioning
10-9-8-7-6-5-4-3-2-1 for time (20 cap)
Deadlifts
Hang Squat Clean
Shoulder to Overhead

*115/85/65


Competition
AMRAP 12
50 Deads
40 Hang Power Cleans
30 Front Squats
20 Jerks
10/7 Muscle-ups

*165/115/85


Thursday, November 12, 2015

Pull-ups, DU's, WBS

WOD
_____________________________________

Barbell & Accessory
A)  Squat Clean & Jerk 3-3-3-3-3
B)  GH Raise 5x5
C)  Strict Pull-ups 5x5

__________________________________________________

Foundations 
For time (20 cap)
10 Burpees
40 Deads 135/95/65
20 Burpees
30 Hang Power Clean 135/95/65
30 Burpees
20 Front Squat 135/95/65
40 Burpees
10 Push Jerk 135/95/65


Conditioning
AMRAP 15
10 UB Pull-ups
20 UB Double-unders
30 UB WBS


Competition
5 RFT
5 Hang Power Snatch 155/105/75
5 C2B (men strict)
5 Box Jump 30/24/20


Wednesday, November 11, 2015

Mt Climbers, Clean & Press, Sit-ups, Snatch

WOD
_____________________________________

Barbell & Accessory
A)  Thruster + Push Press + Push Jerk + Split Jerk - find a heavy set
B)  Handstand Hold Attempts 5x10
C)  Plate Flips 5x10

__________________________________________________

Foundations 
5 RFT
50 Lunges
200 Single-unders


Conditioning
For time
100 Mt Climbers
30 Muscle Clean & Strict Press 95/65/45
100 Sit-ups
30 Muscle Snatches 75/55/35
100 Mt Climbers


Competition
15 min clock
100yd Sled Push, 3/2/1
10 Bear Complex 185/135/95
100m Farmers Carry 70/55/35# KB's
AMRAP bar Muscle-ups in time remaining
*Score = total bar muscle-ups


Tuesday, November 10, 2015

Double-unders, WBS, T2B

WOD
_____________________________________

Barbell 
A)  Power Snatch + Hang Squat Snatch - work to a heavy set
B)  Strict Pull-ups 5x5
C)  Double or Triple-unders (attempts) - 5x10

__________________________________________________

Foundations 
For time:  Partner WOD / 1 works, 1 rests (20 cap)
50 Hollow Rocks
40 Hand Release Push-ups
30 Front Squats 95/65/45
20 Box Jumps, 20"
10 Laps around the building
20 Box Jumps
30 Front Squats
40 Hand Release Push-ups
50 Hollow Rocks
*Every minute on the minute starting at 1:00, both partners do 3 burpees except during the run


Conditioning
For time:
150 Double-unders
90 WBS
45 T2B


Competition 
5 Squat Clean & Jerk 205/135/105
5 Rounds of Cindy
Run 1600m or Row 2K
5 Rounds of Cindy
5 Squat Clean & Jerk 205/135/105





Monday, November 9, 2015

Deads, HSPU

WOD
_____________________________________

Barbell 
10 mins to find a heavy set:
1 Squat Clean + 1 Hang Squat Clean

__________________________________________________

Foundations 
9 RFT (20 cap)
9 Burpees
9 KB Squat Clean Thrusters, 70/55/35


Conditioning
For time (20 cap)
Opposing Ladder
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155/105
1-2-3-4-5-6-7-8-9-10
Handstand Push-ups


Competition 
AMRAP 12
3 Snatches 135/95/65
6 Clean & Jerks 135/95/65
9 C2B
54 Double-unders

Saturday, November 7, 2015

Thrusters, SDHP, Singles, Burpees, OH LUnges, Med Ball Sit ups

WOD
_____________________________________

Partner WOD

WOD 1:  AMRAP 10 / Switch each round
10 Thrusters 75/55/35#
10 Summo Deadlift Highpull 75/55/35#

- rest 2 mins

WOD 2:  AMRAP 10 / Work at same time
Single-unders & Burpees
*1 does singles while 1 does burpees, switch as needed, accumulate as many reps as possible

-rest 2 mins

WOD 3:  AMRAP 10
100 Wall Ball Tosses
100 Wall Ball Sit-ups

Friday, November 6, 2015

Pull ups, WBS

WOD
_____________________________________

Barbell Strength
Back Squat - start at 50% of your 1 RM; do one 3 second pause squat at rock bottom with zero bounce out of the bottom; add 20/10# until failure.

______________________________________________________________________________

Foundations 
For time (20 cap)
Run 800m or Row 1000m
50 Burpees
Run 800m or Row 1000m
50 Sit-ups


Conditioning
5 RFT (20 cap)
21 Pull-ups
21 WBS


Competition 
For time (20 cap)
150 Double-unders
45 Thrusters 95/65/45
Run 1600m
45 Pull ups
150 Double-unders





Thursday, November 5, 2015

Power Cleans, Thrusters, Burpees

WOD
_____________________________________

Weekly Challenge
Max UB Touch & Go Push-ups


Barbell & Accessory
Squat Snatch 5-5-5-5-5

_____________________________________________________

Foundations 
50-40-30-20-10 (20 cap)
Alt. Single-arm Russian KB Swing 55/35/25
Hollow Rocks


Conditioning
7 RFT
7 Power Cleans 95/65/45
7 Thrusters 95/65/45
7 Bar Facing Burpees


Competition 
For time
3 Rounds / 5 min clock
100 yard (5 x D&B) Sled Push, 4/3/2
AMRAP Thrusters 135/95/65
-rest 2 mins

Wednesday, November 4, 2015

Double-unders, Run

WOD
_____________________________________

Weekly Challenge
Max UB Touch & Go Push-ups


Barbell & Accessory
A) Front Squats 5-4-3-2-1 then max reps at 80% of 1 RM
B) Rope Climb 5x1
C) GHD Sit up 5x5

_____________________________________________________

Foundations 
3 RFT
200m OH Carry, 45/25/10
50 Air Squats


Conditioning
AMRAP 15
20 UB Double-unders
Row 250m


Competition 
EMOM for as long as possible (20 cap)
1 HSW, 20'
2 Squat Cleans, 165/115/85

* If you do not complete 5 rounds, default to 10 RFT.





Tuesday, November 3, 2015

WBS, DU's, Box Jumps, T2B, C2B, Burpees, Cleans, Jerks, Snatch,Thrusters

WOD
_____________________________________

Barbell & Accessory
A) Squat Snatch 5-5-5-5-5
B) Strict Dips 5x5
C) Knees-to-Feet 5x5

_____________________________________________________

Foundations 
5 RFT (18 cap)
30 KBS 55/35/25
10 Burpees


Conditioning
For time (20 cap)
50 WBS, 20/14/10
50 Double-unders
40 Box Jumps 24/20
40 T2B
30 C2B
30 Burpees
20 Power Clean 135/95/65
20 Jerks 135/95/65
10 Power Snatch 135/95/65
10 Thrusters 135/95/65


Competition 
Opposing Ladder for time (18 cap)

10-9-8-7-6-5-4-3-2-1
T2B + Pull-up (men - strict & 20# vest)

1-2-3-4-5-6-7-8-9-10
HSPU (men - strict & 20# vest)



Monday, November 2, 2015

Front Squats, Push ups

WOD
_____________________________________

Barbell & Accessory
A) Shoulder Press 5-4-3-2-1
B) Strict Pull-ups 5x5
C) Tire Flips 5x5

_____________________________________________________

Foundations 
AMRAP 14
50 Lunges
100 Running Single-unders
50 Mountain Climbers


Conditioning
For time (12 cap)
5 Front Squats 155/115/85
30 Hand-release Push-ups
10 Front Squats
20 Hand-release Push-ups
15 Front Squats
30 Hand -release Push-ups


Competition 
AMRAP 14
7/5 Muscle-ups
50 WBS
100 Double-unders