Thursday, December 31, 2015

Pull-ups, Sit-ups, Lunges

WOD
______________________________________

Barbell & Accessory
A) Back Squat 5-3-1-1-1
B) Choose one mobility drill from the posters 5 x 2mins
C) 100m Row, 5x1 (preset to 100m; get faster each set)
_________________________________________________________________

Foundations 
Partner WOD (30 cap)
Row 5k for time
Switch every 500m
Non-rowing partner does 21/15 burpees and cannot row/row again until burpeess are complete.


Conditioning 
EMOM x 30
4 Pull-ups
8 Sit-ups
12 Alt Lunges

*If you do not complete a round in the minute in which you are working, continue working, accumulating as many rounds and reps as possible.


Competition 
AMRAP 10
20' HSW (equals 1 rep)
3 T2B + 2 C2B + 1 Bar MU (equals 1 rep)
-then
AMRAP 10
Bear Complex @ Body Weight
-then
AMRAP 10
30 UB Double-unders (equals 1 rep)
20 Alt Single Arm Russian KB Swings, 70/55/35
10 Ring Dips




Wednesday, December 30, 2015

Deads, HPC, Push Jerks

WOD
______________________________________

Barbell & Accessory
A) Clean & Jerk 1-1-1-1-1
B) GHD Raise 5x5
C) Seated Box Jump 5x5
_________________________________________________________________

Foundations 
For time (20 cap)
5 RFT
12 Deads
9 Hang Power Cleans
6 Push Jerks
115/75/55


Conditioning - "DT"
For time
5 RFT
12 Deads
9 Hang Power Cleans
6 Push Jerks
155/105/75


Competition - "Heavy DT"
For time (20 Cap)
5 RFT
12 Deads
9 Hang Power Cleans
6 Push Jerks
205/145/85#

Tuesday, December 29, 2015

Row, Double-unders, Burpees

WOD
______________________________________

Barbell & Accessory
A) Behind the neck Jerk 1-1-1-1-1
B) Strict Pull-ups 5x5
C) Knees to Feet 5x5
_________________________________________________________________

Foundations 
For time (20 cap)
50 Burpees
40 Mt Climbers
30 Hollow Rocks
20 Hang Power Cleans 95/65/45
10 Thrusters 95/65/45
20 Hang Power Snatch 95/65/45
30 Hollow Rocks
40 Mt Climbers
50 Burpees


Conditioning
For time (20 cap)
50 Cal Row
50 GHD Sit up
50 Double-unders
50 T2B
50 Burpees


Competition 
AMRAP 12
30 HSPU
20 Deads 315/225/155
10 Muscle-ups

Monday, December 28, 2015

Pull ups, Thrusters, Row

WOD
______________________________________

Barbell & Accessory
A) Squat Snatch 1-1-1-1-1
B) Hand Stand Hold Attempts 5x10
C) Jumping Bar Muscle-ups 5x5
_________________________________________________________________

Foundations 
AMRAP 20
5 KB High Pulls 70/55/35#
10 Hand Release Push-ups
15 Air Squats
100 Single-unders


Conditioning
AMRAP 15
21 Thrusters 75/55/35
15 Pull-ups
9 Cal Row


Competition 
3 RFT
50 UB DU's
40 UB WBS
30 UB KBS 70/55/35

Saturday, December 26, 2015

Push ups, Deads, Pull ups, Push Press, Thrusters, Sit ups

WOD
______________________________________

Partner WOD / 30 Minute Clock

WOD 1 (10 min cap)
PA - 30-20-10 Push-ups
PB - Hold top of Deadlift 185/135/95
*Switch after each set of push-ups / Both will complete all sets of push-ups
-then
PA - 30-20-10 Deadlifts 185/135/95
PB - Hold top of Push-up position
*Switch after each set of deads / Both will complete all sets of deads

-rest/reset 2 mins

WOD 2 (10 min cap)
PA - 30-20-10 Pull-ups
PB - Hold top of Press 115/75/55
*Switch after each set of pull-ups / Both will complete all sets of pull-ups
-then
PA - 30-20-10 Push Press 115/75/55
PB - Hang Hold from Pull-up bar
*Switch after each set of Push Press / Both will complete all sets of push presses

-rest/reset 2 mins

WOD 3 (10 min cap)
PA - 30-20-10 Thrusters 75/55/35
PB - Hollow Hold
*Switch after each set of Thrusters / Both will complete all sets of Thrusters
-then
PA - 30-20-10 Sit ups
PB - Front Squat Hold 75/55/35
*Switch after each set of Sit-ups / Both will complete all sets of Sit-ups


*If the partner holding stops during a set the repping partiner  must stop as well.
**Score = total time for each WOD

Wednesday, December 23, 2015

T2B, Power Snatches, Double-unders

WOD
______________________________________

Barbell & Accessory
A) Front Squat 3-3-3-3-3
B) Handstand Hold Attempts 5x10
C) Rope Climb 5x1
_________________________________________________________________

Foundations 
For time (20 cap)
Partner WOD / Both work at same time / Switch every round
100-90-80-70-60-50-40-30-20-10 Mountain Climbers
100-90-80-70-60-50-40-30-20-10 Lunges


Conditioning
AMRAP 20
5 UB T2B
10 UB Power Snatches 95/65/45
20 UB Double-unders


Competition 
3 RFT
10 UB Back Squat 225/155/105
100 Double-unders





Tuesday, December 22, 2015

Front Squats, Double-unders, T2B

WOD
______________________________________

Barbell & Accessory
A) Hang Power Sn + OHS + Snatch Balance + Hang Squat Snatch, 1-1-1-1-1
B) GHD Raise 5x5
C) Double or Triple-under attempts 5x10
_________________________________________________________________

Foundations 
For time (20 cap)
50 Hand-release Push-ups
40 Tire Jumps
30 GHD Hip Ext
20 Power Cleans 95/65/45
10 OHS 95/65/45
20 Power Snatches 95/65/45
30 GHD Hip Ext
40 Tire Jumps
50 Hand-release Push-ups


Conditioning
AMRAP 15
10 UB Front Squats 115/85/65#
15 T2B
20 Double-unders


Competition 
For time (20 cap)
10-9-8-7-6-5-4-3-2-1
C2B
Thrusters 135/95/65
*row 250m after each round






Monday, December 21, 2015

Pulls ups, Shoulder Press, Sit ups

WOD
______________________________________

Barbell & Accessory
A)  Bear Complex 1-1-1-1-1
B)  GHD Sit up 5x5
C)  Dips 5x5

_________________________________________________________________

Foundations 
For time
Run 800m or Row 1000m
50 Deadlifts, 135/95/65
30 Burpees


Conditioning
3 RFT
20 Pull-ups
30 Shoulder Press 75/55/35
- Cash out:  100 Sit ups


Competition 
For time
150 Double-unders
50 Pistols
30 Hang Power Cleans 185/135/95

Saturday, December 19, 2015

Push Ups, Squat Cleans, Atomic Sit ups, Push Press, Box Jumps, Power Snatch, Pull ups

WOD
______________________________________

Teams of 2 / AMRAP 30
7 Push Ups
7 Squat Cleans 95/65/45#
7 Atomic Sit-ups 45/25/15#
7 Push Press 95/65/45
7 Box Jumps, 20"
7 Power Snatches 95/65/45
7 Pull-ups

* PA completes 1 round while PB runs 200m & planks until round is complete, then switch.

Friday, December 18, 2015

WBS, Burpees

WOD
______________________________________

Barbell & Accessory
A) Back Squat 1-10-1-10-1-10
B) Seated Box Jumps 5x5 (add height each set)
C) Toes-to-Bar 5x5

_________________________________________________________________

Foundations 
For time
500 Single-unders
50 Burpees
500 Single-unders


Conditioning
5 Rounds / 2 minute clock
30 UB WBS 20/14/10#
AMRAP Burpees
-rest 2 mins


Competition 
100 yard Sled Push 4/3/2 plates
100 yard HSW
100 yard Farmers Carry, 70/55/35lb KB's

Thursday, December 17, 2015

KBS, Pull-ups, Deads

WOD
______________________________________

Barbell & Accessorty
A) Deadlift 1-1-1-1-1
B) Banded Bar Muscle-up 5x5
C) Row:  10 Pulls to find lowest 500m split, 5x10

_________________________________________________________________

Foundations 
3 RFT (20 cap)
25 Hand Release Push-ups
25 GHD Hip Ext
25 Tire Jumps


Conditioning - "Denise"
For time (20 cap)
100 KBS 55/35/25
-then
21-15-9
Pull-ups
Deadlifts 185/135/95



Competition 
AMRAP 15
1 Squat Clean & Jerk @ 80% of 1 RM
3 Muscle-ups
1 Squat Snatch @ 80% of 1 RM
*Do 10 burpees if you miss on any lift

Wednesday, December 16, 2015

Wall Climb, Box Jump

WOD
______________________________________

Barbell & Accessory

A) Power Snatch + 2 OH Squat + Hang Squat Snatch, 1-1-1-1-1
B) GHD Sit up 5x5-10
C) Handstand Hold Attempts 5x10

_________________________________________________________________

Foundations 
AMRAP 15
10 WBS 20/14/10
20 Lunges
30 Hollow Rocks


Conditioning 
AMRAP 20
1 Wall Climb
5 Box Jumps 24/20


Competition 
AMRAP 12
21 Thrusters 95/65/45, sub :45


Tuesday, December 15, 2015

Box Jumps, GHDSU

WOD
______________________________________

Barbell & Accessory

A) Overhead Press 1-1-1, Push Press 1-1-1, Push Jerk 1-1-1
B) Dips 5x5 (add weight each set)
C) Knees-to-Feet 5x5 (add height each set)

_________________________________________________________________

Foundations 
5 RFT
Row 250m
20 Thrusters 45/35#
15 Knee-ups


Conditioning 
AMRAP 10
5 Deads 225/155
10 Box Jumps 30/24/20"
20 GHD Sit ups


Competition 
12 Minute Clock
Buy-in: Row 500 sub 1:40/1:55
-then
ME UB WBS
ME UB KBS 55/35/25
ME UB Double-unders (3 attempts)



Monday, December 14, 2015

Clean & Jerk

WOD
______________________________________

Barbell & Accessory

A) Power Clean + Front Squat + Hang Squat Clean, 1-1-1-1-1
B) Sled Push/Pull 5x1
C) Strict Pull-ups 5x5 (add weight each set)

_________________________________________________________________

Foundations 
For time (20 cap)
1-2-3-4-5-6-7-8-9-10
Hang Squat Clean 95/65/45
100-90-80-70-60-50-40-30-20-10
Single-unders


Conditioning 
5 Rounds
AMRAP UB Clean & Jerks 135/95/65#
-rest 2 mins


Competition 
AMRAP 15
5 Pull-ups + 3 T2B + 1 Bar Muscle-up
10/7 HSPU
15 Front Squats 95/65/45





Saturday, December 12, 2015

Tabata Everything

WOD
______________________________________

Teams of 2 / One works at a time / Perform each exercise twice 

Tabata = 20 seconds of work followed by 10 seconds of rest

Tabata Air Squats
Tabata Push ups
Tabata Sit ups
Tabata Pull ups

Tabata Row
Tabata Double/Single Unders
Tabata Box Jumps
Tabata Burpees

Tabata Deads 95/65/45
Tabata Hang Power Cleans 95/65/45
Tabata Front Squat 95/65/45
Tabata Shoulder to Overhead 95/65/45

Tabata WBS 20/14/10
Tabata KBS 55/35/25
Tabata Power Clean & Jerk 95/65/45
Tabata Power Snatch 95/65/45

Friday, December 11, 2015

Thrusters, Pull-ups

WOD
______________________________________

Barbell & Accessory

A) Back Squat 3-3-3-3-1 (pause 3 seconds at rock bottom)
B) Rope Climb 5x1
C) Hand Stand Hold Attempts 5x5

_________________________________________________________________

Foundations 
3 RFT (20 cap)
50 Mountain Climbers
7 Bear Complex, 95/65/45
30 Reverse Hypers

Conditioning 
3 Rounds (20 cap)
ME UB Thrusters 95/65/45
rest 1 min
ME UB Pull-ups
rest 1 min
*score = total reps

Competition 
AMRAP 20
Row 500m, sub 1:40/1:55 (equals 1 rep)




Thursday, December 10, 2015

Burpees, Double-unders

WOD
______________________________________

Barbell & Accessory

A) Squat Clean & Jerk 5-4-3-2-1

B) L-sit Hold 5x5x1second

C) GH Raise 5x5

_________________________________________________________________

Foundations 
AMRAP 15
30 Hang Squat Cleans 95/65/45
30 Burpees
30 OH Lunge, 45/25/15# plate


Conditioning 
EMOM x 15
7 Burpees
AMRAP DU's
*score = total DU's


Competition 
For time 15-10-5 (15 cap)
Thrusters 165/115/85
Bar Muscle-ups



Wednesday, December 9, 2015

KBS, Pull-ups, WBS

WOD
______________________________________

Barbell & Accessory

A) OHS + Snatch Balance + OHS, 1-1-1-1-1

B) Double or Triple-under Attempts, 5x10

C) Knees-to-Feet, 5x5

_________________________________________________________________

Foundations 
3 RFT (20 cap)
Run 400m
21 Thrusters, 75/55/35
15 Box Jumps, 20"
9 GHD Sit-ups


Conditioning 
For time (20 cap)
100 KBS, 55/35/25
50 Pull-ups
100 WBS, 20/14/10


Competition 
For time (20 cap)
Run 800 or Row 1000
30 Bear Complex 155/115/85
150 Double-unders



Tuesday, December 8, 2015

Run, Cleans, T2B, Push Press

WOD
______________________________________

Barbell & Accessory

A) Snatch 5-5-5-5-5

B) Dips 5x7 (add weight each set)

C) Seated Box Jumps 5x5 (add height each set)

_________________________________________________________________

Foundations 
For time (20 cap)
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20"
KBS 55/35/25
Burpees


Conditioning 
For time (20 cap)
Run 800m or Row 1000m
30 Power Cleans 135/95/65
30 T2B
30 Push Press 135/95/65


Competition 
3 RFT
21 Med Ball GHD Sit-ups 20/14/10#
15/10 HSPU
9 Power Cleans 185/135/95



Monday, December 7, 2015

Row, Wall Climbs, Double-unders

WOD
______________________________________

Barbell & Accessory

A) Front Squat 5-4-3-3-3 (not to exceed 80% of 1 RM)

B) Power Clean Tire Flip 5x5

C) Strict Pull-ups 5x7

_________________________________________________________________

Foundations 
5 RFT
20 Air Squats
20 Push Press 95/65/45
20 GHD Hip Extensions


Conditioning 
AMRAP 15
Min 1 - Row 200m
Min 2 - 5/3 Wall-climbs
Min 3 - 30 Double-unders


Competition 
5 RFT (15 cap)
HSW 40'
21 KBS 70/55/35
12 C2B



Saturday, December 5, 2015

Run, Single-unders, Burpees, Box Jumps, Burpees, Lunges, Pull ups, Push ups, Hollow Rocks, T2B, Deads, Cleans Front Squats, S2O, OHS, Snatches, C&J

WOD
______________________________________

Partner WOD


A)  AMRAP 15 (one works)
Run 200m or Row 250m
30 Doubles / 90 Singles (equals 30 reps)

*Score = total Doubles/Singles

-rest 2 mins

B) AMRAP 12 (both work)
50 Box Jumps
50 Burpees
50 Lunges
50 Pull-ups
50 Push-ups
50 Hollow Rocks
50 Hip Extensions
50 Toes-to-Bar / Knee ups

-rest 2 mins

C) AMRAP 12 (one works)
30 Deads
30 Power Cleans
30 Front Squats
30 Shoulder to Overhead
30 Back Squats
30 Overhead Squats
30 Snatches

115/80/65#

Friday, December 4, 2015

Push ups, Cleans, T2B, Snatch

WOD
______________________________________

Barbell & Accessory

A) 3 Position Snatch - floor, below the knee, above the knee, 1-1-1-1-1

B) Rower:  5x10 pulls to find lowest 500m split

C) GHD Sit ups - 5x5

_________________________________________________________________

Foundations 
5 RFT
150 Single-unders
20 Burpees
Run 200m

Conditioning 
For time
75 Deficit Hand-release Push ups, 4/2"
25 Hang Squat Clean 95/65/45
25 T2B
25 Hang Squat Snatch 95/65/45
75 Deficit hand-release Push ups, 4/2"

Competition 
AMRAP 12
Row 500m
10 Ring Dips (men - high rings)
5 Squat Clean Thrusters, 155/105/85





Thursday, December 3, 2015

Double-unders, WBS

Barbell & Accessory

A) Back Squat 3-3-3-3-3

B) Jumping Bar Muscle-ups 5x5

C) L-sit Hold 5x5 (1 sec holds)

_________________________________________________________________

Foundations 
For time (20 cap)
100 Mt Climbers
75 Lunges
50 Hollow Rocks
25 Thrusters 95/65/45
50 Hollow Rocks
75 Lunges
100 Mt Climbers


Conditioning 
For time (20 Cap)
50-40-30-20-10
Double-unders
WBS 20/14/10#


Competition 
For time (20 Cap)
21 Power Snatch 135/95/65
21 C2B+T2B
15 OHS 135/95/65
15 C2B+T2B
9 Squat Snatch 135/95/65
9 C2B+T2B





Wednesday, December 2, 2015

Clean & Jerk, Sit ups

Barbell & Accessory

A) Deadlift 3-3-3-3-3+

B) Plate Flips 5x10

C) Sled Push/Pull 5x2

_________________________________________________________________

Foundations 
Partner WOD / 20 cap
8 RFT
25 Russian KBS 55/35/25
Run 400m

*Alternate each round


Conditioning 
3 RFT (20 cap)
10 Clean & Jerk, 135/95/65
50 Sit-ups


Competition 
For time
55 Deads - 1.5 x body weight
55 Bench Press - body weight
55 Squat Clean - 3/4 body weight

* 1 bar

Tuesday, December 1, 2015

WBS, KBS

Barbell & Accessory

A) 1 Power Clean + 2 Front Squat + 1 Squat Clean + 2 Jerk, 1-1-1-1-1

B) Dips 5x7

C) Handstand Hold Attempts 5x5

_________________________________________________________________

Foundations 
5 RFT (20 cap)
15 Deadlifts, 95/65/45
12 Power Cleans, 95/65/45
9 Front Squats, 95/65/45
6 Push Press, 95/65/45


Conditioning 
5 RFT (20 cap)
20 UB WBS 20/14/10#
20 UB KBS 55/35/25#


Competition
AMRAP 15
30/20 Muscle-ups
150 Double-unders
50 GHD Sit-ups