Saturday, April 30, 2016

KBS, Hollow Rocks, Bike, Burpees, Thrusters

WOD

Teams of 3-5 / 5 Rounds / EMOM rotate to the next exercise until you completed 1 minute of each
1 min - Russian KBS 70/55/35
1 min - Hollow Rocks
1 min - Bike for Calories
1 min - Burpees
1 min - Thrusters 95/65/45

-rest 2 mins

*Score = total reps


_________________________________________________________________________

Friday, April 29, 2016

Thrusters, Pull-ups

WOD

Barbell & Accessory 
Make up day for Snatch and/or Clean & Jerk 5x3@75% of 1 RM
or
Overhead Squat - 10 Rep Max
Front Squat - 10 Rep Max
Back Squat - 10 Rep Max

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

"Fran"
21-15-9 for time (20 cap)
Thrusters, 95/65# | Masters (50+), 75/55#
Pull-ups


*Kicker
For time:
66 KBS, 55/35 | 45/25


Thursday, April 28, 2016

WBS, Double-unders

WOD

Barbell & Accessory 
A) Turkish Get-up, 1-1-1-1-1
B) Row:  5x10 pulls to find lowest 500m split
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
For time:
Run 400m
15 Summo Deadlift High-pulls, 75/55 | 65/45
30 Box Jumps, 24/20"
45 Thrusters 75/55 | 65/45
30 Box Jumps, 24/20"
15 Summo Deadlift High-pulls, 75/55 | 65/45
Run 400m


Conditioning 
For time (20 cap)
150 WBS
90 Double-unders


Competition
For time(20 cap)
150 WBS
90 Double-unders
30 Power Cleans 185/135 | 155/105#


*Kicker
For time:
Run 800m (big block)


Wednesday, April 27, 2016

Bike, KBS, Burpees

WOD

Barbell & Accessory 
A) Squat Clean & Jerk, 5x3 @75% of 1 RM or
Power Clean + Hang Squat Clean, 1-1-1-1-1
B) GHD Sit-up, 5x5-10
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
Partner WOD / AMRAP 20
50 Single-unders
10 Deadlifts, 135/95 |  115/80
5 Burpees
* Switch each round


Conditioning 
AMRAP 15
10 UB T2B
15 UB KBS, 70/55, 55/35
20 UB Double-unders


Competition
AMRAP 15
21 cal Row
5 Bar Muscle-ups
10 Single Arm DB Snatch, 80/50 | 60/40#


*Kicker
AMRAP 3
Burpees





Tuesday, April 26, 2016

Clean & Jerk, GHDSU, Double-unders

WOD

Barbell & Accessory 
A) Deadlift 1-1-1-3-5
B) Strict Pull-ups, 5x5
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
3 Rounds for max calories
Tabata Bike
-rest 4 mins


Conditioning 
AMRAP 15
30 Squat Clean & Jerk, 135/95 | 105/75
45 GHD Sit-ups
90 Double-unders



Competition
For time (20 cap)
55 Bar Facing Burpees
34 Overhead Squats 95/65  |  75/55
21 Ring Muscle-ups | (Masters 50+), Chin over bar pull-ups


*Kicker
For time:
150 Double-unders or 450 Singles

Monday, April 25, 2016

Row, Thrusters

WOD

Barbell & Accessory 
A) Power Snatch + Hang Squat Snatch, 1-1-1-1-1  or Squat Snatch 5x3@ 75% of 1 RM
B) Handstand Holds, 5x5x5sec hold
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
AMRAP 20
10 Burpees
20 WBS, 20/14 | 14/10#
30 Box Jumps, 20"
40 KBS 55/35 | 45/25
30 Box Jumps, 20"
20 WBS, 20/14 | 14/10#
10 Burpees


Conditioning - Masters Qualifier WOD #1
For time:
21-15-9
Row for calories
Thrusters, 95/65 | 75/55


Competition
AMRAP 15
55 Double-unders
15 C2B | (Masters 50+), Chin over bar Pull-ups
5 Hang Power Cleans 155/105  | (Masters 50+), 135/95


*Kicker
For time:
30 Front Squats, 95/65 | 75/55

Saturday, April 23, 2016

KBS, Row, Burpees, WBS, Jump Rope, Bike, Cleans, Run, Squats

WOD

_________________________________________________________________________

Teams of 3

9 mins
150 KB Swings, 55/35  |  45/25#
Someone always rowing
*If you finish before time cap, accumulate as many burpees as possible to reduce time...alternate each burpee

-rest 2 mins

9 mins
150 WBS, 20/14/10
Someone always jumping rope
*If you finish before time cap, accumulate as many calories on bike as possible to reduce time

-rest 2 mins

9 mins
150 Power Cleans, 95/65/45
Someone always running
*If you finish before time cap, accumulate as many air squats as possible to reduce time


Score =  time for all 3 wods combined minus 2 min rest periods and minus burpees, calories and air squats (1 second per rep)

Friday, April 22, 2016

Deads, Box Jumps, Pull ups, Burpees, Cleans

WOD

Barbell & Accessory 
A) Squat Snatch or Squat Clean & Jerk, 5x3 @ 72% of 1 RM or work to a heavy set of each
B) Pistols 5x6-10
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
5 RFT (20 cap)
100 Single-unders
20 Hollow Rocks
15 Hand Release Push-ups


Conditioning 
For time (20 cap)
50 Deads 135/95 | 115/105
40 Box Jumps, 20"
30 Pull-ups
20 Burpees Over Bar
10 Squat Cleans 135/95 | 115/105
20 Burpees Over Bar
30 Pull-ups
40 Box Jumps, 20"
50 Deads 135/95 | 115/105


Competition
For time (20 cap)
55 Bar facing Burpees
34 Overhead Squats 135/95 | 95/65
21 Ring Muscle-ups


*Kicker
For time:
Run 800m
or
Row 1000m


Thursday, April 21, 2016

T2B, WBS, Row

WOD

Barbell & Accessory 
A) Snatch Balance + 3 Overhead Squats, 1-1-1-1-1
B) Strict Dips, 5x5-10
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin with in 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
5 RFT (20 cap)
Run 200m
20 Burpees


Conditioning 
For time (20 cap)
50 T2B
50 WBS
50 Cal Row


Competition
3 RFT
7 Deads 315/225  |  275/185
14 HSPU
21 Cals Bike


*Kicker
AMRAP 3
Power Clean & Jerk, 135/95 | 115/80


Wednesday, April 20, 2016

Sled Push, Pull ups, Bike

WOD

Barbell & Accessory 
A) Squat Clean & Jerk, 5x3 @ 72% of 1 RM
B) Super Strict Push-ups, 5x5-10
C) Mobility, 5x2 mins

*Kicker (optional work to be done immediately after your workout; do all, some or none)
_________________________________________________________________________

Foundations 
AMRAP
4 mins - Max Deads
3 mins - Max Hang Power Cleans
2 mins - Max Front Squats
1 min - Max Push Press
2 mins - Max Front Squats
3 mins - Max Hang Power Cleans
4 mins - Max Deads

* 95/65  |  Masters (50+) 75/55


Conditioning 
For time (20 cap)
Teams of 3 / 1 works, 2 rest
30 Sled Push, 4/2 | Masters (50+) 3/1
60 Pull-ups
90 Cals Bike


Competition
3 RFT
Row 300m
60 UB Double-unders
15 KBS 70/55 | 55/35


*Kicker
For time:
30 Burpees


Tuesday, April 19, 2016

Bike

WOD

Barbell & Accessory 
A) Squat Clean Thruster + 2 Front Squat, 1-1-1-1-1
B) Knees-to-Feet or Quick Hips, 5x5-10 (land in the bottom of the front squat position for a 2 count)
C) Mobility, 5x2 mins

*Kicker (optional work to be done immediately after your workout; do all, some or none)
_________________________________________________________________________

Foundations 
Partner WOD / 6 RFT (20 cap)
P1 - Row 500m
P2 - 30 Hollow Rocks, 20 Mt Climbers, 10 Burpees
-both work / switch each round


Conditioning 
3 Rounds
Tabata Assault Bike
-rest 4 mins
*Score = total calories


Competition
3 RFT (20 cap)
50 yard Sled Push, 5/3 | 4/2
7/4 Muscle-ups
15 Box Jump Overs 24/20"


*Kicker
For time:
30 Burpees



Monday, April 18, 2016

Deadlifts, C2B, T2B

WOD

Barbell & Accessory 
A) Snatch, 5x3@72% of 1 RM
B) Strict Pull-ups, 5x5
C) Mobility, 5x2 mins

*Kicker (optional work to be done immediately after your workout; do all, some or none)
_______________________________________________________________________________

Foundations 
AMRAP (15 cap)
200 Lunges
50 Burpees
30 GHD Hip Ext


Conditioning 
For time:
21-15-9
Deads 245/165 | 205/145
C2B + T2B Combo


Competition
AMRAP 12
100 DU's
50 Cals Bike
30 Squat Clean Thrusters, 135/95 |  115/80
10 T2B/Bar Muscle-up Combo


*Kicker
20 Burpees then Max UB WBS, 20/14/10



Saturday, April 16, 2016

Box Jumps, Deads, Burpees, Cleans, Sit-ups, Front Squats, Single-unders, S2O

WOD

Partner WOD

7 minutes:
100 Box Jumps/Step Ups, 20"
AMRAP Deadlifts, 135/95/65

-rest 1 min

7 minutes:
100 Burpees
AMRAP Power Cleans 135/95/65

-rest 1 min

7 mins
100 Sit-ups
AMRAP Front Squats 135/95/65

-rest 1 min

7 mins
1000 Single-unders
AMRAP Shoulder to Overhead 135/95/65


* One works, one rests / Tag in & out as needed
* Score = total reps during "Time remaining"




Friday, April 15, 2016

Wall Climbs, T2B, Box Jumps

WOD

Barbell & Accessory 
A) Snatch and/or Clean & Jerk, 5x3@70% of 1 RM
If you have already done 5x3 for both lifts this week, find a heavy set of 1 for either or both
B) Bar Muscle-ups (jumping/banded/kipping), 5x5
C) Mobility, 5x2 mins

*Kicker (optional work to be done immediately after your workout; do all, some or none)
_______________________________________________________________________________

Foundations 
3 RFT
50 KBS, 55/35 | Masters (50+) 45/35
30 Reverse Hypers
Run 200m


Conditioning 
AMRAP 15
3 Wall Climbs
5 T2B
7 Box Jumps 24/20"


Competition
5 Rounds / 3 min clock
7 Bear Complex 155/105 | Masters (50+), 135/95
AMRAP Bike cals
-rest 1 min

*Kicker
AMRAP 3:
Power Cleans 135/95 |  115/80




Thursday, April 14, 2016

T2B, OHS, Bike

WOD

Barbell & Accessory 
A) Back Squat - 20 rep max
B) Knees-to-Feet, 5x5
C) Mobility, 5x2 mins

*Kicker (optional work to be done immediately after your workout; do all, some or none)
_______________________________________________________________________________

Foundations 
For time:
50 Sit ups
-then 3 Rounds of
30 OH Lunges, 45/25 | Masters (50+), 35/15#
100 Single-unders
-then
50 Sit ups


Conditioning 
For time
45 T2B
45 Overhead Squats 95/65 | Masters (50+) 75/55
45 Cals Bike


Competition
For time (20 cap)
50-40-30-20-10
Wall Ball Shots
10'-20'-30'-40'-50'
Handstand Walk


*Kicker
For time:  30 Burpees



Wednesday, April 13, 2016

Bar Muscle-up, HSPU, Power Cleans

WOD

Barbell & Accessory 
A) Clean & Jerk, 5x3 @ 70% of 1 RM
B) Handstand Holds, 5x5-10x
C) Mobility, 5x2 mins

*Kicker (optional work to be done immediately after your workout; do all, some or none)
_______________________________________________________________________________

Foundations 
Partner WOD / AMRAP 20
50 Air Squats
50 Push-ups
50 Sit-ups
50 Cal Row
50 Box Jumps, 20"
50 Lunges
50 Reverse Hypers
50 Hollow Rocks
50 Mt. Climbers
50 Burpees


Conditioning 
AMRAP 15
1 Bar Muscle-up
3 HSPU
5 Power Cleans 135/95 |  115/80


Competition 
For time (20 cap)
50 HSPU
75 GHDSU
100 Pistols


*Kicker
AMRAP 3:  KBS 55/35  | Masters 45/25



Tuesday, April 12, 2016

Double-unders, Air Squats

WOD

Barbell & Accessory 
A) 1 Power Clean + 2 Front Squats + 1 Hang Squat Clean, 1-1-1-1-1
B) Row:  5x10 pulls to find lowest 500m split time
C) Mobility, 5x2 mins

Kicker (optional work to be done immediately after your workout; do all, some or none)
3 min clock:  50 WBS then AMRAP Burpees (score = total burpees)
_______________________________________________________________________________

Foundations 
AMRAP 20
40 Deadlifts, 95/65  | Masters (50+) 75/55
30 Power Cleans, 95/65  | Masters (50+) 75/55
20 Front Squats, 95/65  | Masters (50+) 75/55
10 Shoulder to Overhead, 95/65  | Masters (50+) 75/55


Conditioning 
AMRAP 20
Unbroken Double-unders
5-6-7-8-9-10-11-12-13-14-15...etc.
Do 5 Air Squats b/w rounds
*Score = set with most reps


Competition 
AMRAP 20
30 Body Weight Deadlifts
Run 800m (1 rep)
25 Body Weight Power Cleans
Row 1000m (1 rep)
20 Body Weight Front Squats
Bike 50 cals (50 reps)


Kicker
3 min clock:  50 WBS then AMRAP Burpees (score = total burpees)


Monday, April 11, 2016

Run, Push ups, KBS

Barbell & Accessory 
A) Snatch 5x3 @ 70% of 1 RM
B) Double-unders, 5x10 attempts or 10-50 unbroken
C) Mobility, 5x2 mins

Kicker (to be done immediately after your workout; do all, some or none)
30 Hang Squat Cleans, 95/65  |  75/55
_______________________________________________________________________________

Foundations 
AMRAP 15
50 Single-unders (add 50 singles each round)
15 Thrusters 45/35
30 Hollow Rocks


Conditioning 
3 RFT
Run 400m
50 HR Push-ups
30 KBS 55/35  |  Masters (50+) 45/25#


Competition 
AMRAP 20
Row 1000m
20/10 Ring Dips (men high rings)
10 UB Back Squats 225/145 |  185/115

Saturday, April 9, 2016

Double unders, Thrusters, WBS, Box Jumps, Burpees, KBS, Power Cleans, Front Squats, S2O

WOD

Teams of 3, complete the following:


WOD #1 

AMRAP 9
50 Double/Single-unders

7 Thrusters 135/95/65

*Switch each round

-rest 2 mins


WOD #2 

AMRAP 9

60 Wall Balls
50 Box Jumps/Step-ups 20"
40 Burpees
30 Kettlebell Swings 55/35 | 45/25#

*Tag in & out as needed

-rest 2 mins

WOD #3 

AMRAP
 9

3 Power Cleans, 3 Front Squats, 3 Shoulder to Overhead, 135/95/65

*Switch each round

-rest 2 mins




 


Friday, April 8, 2016

Run, Deadlifts

Barbell & Accessory 
A) Snatch 5x3 @ 67% of 1 RM  &/or  Clean & Jerk 5x3 @ 67% of 1 RM
B) Single Arm Overhead Squat, 5x10 (5R/5L)
C) Mobility, 5x2 mins

Kicker (to be done immediately after your workout; do all, some or none)
30 Burpees AFAP
_______________________________________________________________________________

Foundations 
3 RFT
Run 400m
10 Hang Squat Cleans 75/55 | Masters (50+) 65/45
30 HR Push-ups


Conditioning 
3 RFT (20 cap)
Run 800m or Row 1000m
15 Deads 225/155 | Masters (50+) 205/135


Competition 
AMRAP 12
5 Front Squats (from the floor) 225/135 | Masters (50+) 185/95
10 Calories Bike
20' Handstand Walk



Run, Deadlifts

Barbell & Accessory 
A) Snatch 5x3 @ 67% of 1 RM  &/or  Clean & Jerk 5x3 @ 67% of 1 RM
B) Single Arm Overhead Squat, 5x10 (5R/5L)
C) Mobility, 5x2 mins

Kicker (to be done immediately after your workout; do all, some or none)
30 Burpees AFAP
_______________________________________________________________________________

Foundations 
3 RFT
Run 400m
10 Hang Squat Cleans 75/55 | Masters (50+) 65/45
30 HR Push-ups


Conditioning 
3 RFT (20 cap)
Run 800m or Row 1000m
15 Deads 225/155 | Masters (50+) 205/135


Competition 
AMRAP 12
5 Front Squats (from the floor) 225/135 | Masters (50+) 185/95
10 Calories Bike
20' Handstand Walk



Thursday, April 7, 2016

Double-unders, WBS

Barbell & Accessory 
A) Overhead Squat 1-1-1, Front Squat 1-1-1, Back Squat 1-1-1
B) Super Strict Push-ups, 5x5-10
C) Mobility, 5x2 mins

Kicker (to be done immediately after your workout; do all, some or none)
30 Power Cleans, 135/95 | Masters (50+) 115/80
_______________________________________________________________________________

Foundations 
For time 40-30-20-10 (20 cap):
Lunges
Push Press, 95/65 | 20/14 | Masters (50+), 75/55
Hollow Rocks


Conditioning 
10-20-30-40-50 for time (20 cap)
Double-unders
WBS, 20/14 | Masters (50+), 14/10


Competition 
3 RFT:
30 Med Ball GHD Sit-up, 20/14 | Masters (50+), 14/10
200m Dual KB Overhead Carry 55/35 | Masters (50+), 45/25
15 Box Jump Over, 24/20" | Masters (50+), Step-up 24/20"




Wednesday, April 6, 2016

Thrusters, Pull-up

Barbell & Accessory 
A) Clean & Jerk, 5x3 @ 67% of 1 RM
B) GHD Sit up 5x5-10
C) Mobility, 5x2 mins

Kicker
30 Burpees  (to be done immediately after your workout; do all, some or none)
_______________________________________________________________________________

Foundations 
AMRAP 15
10 Hang Power Cleans 95/65 | Masters (50+) 75/55
15 Hand Release Push-ups
20 Knee-ups


Conditioning 
5 Rounds
Max UB Thrusters, 95/65 | 75/55
-rest 30 seconds
Max UB Pull-ups
-rest 2 min


Competition 
AMRAP 15
50 UB Double-unders
40 UB KBS 55/35 | 45/25
30 UB WBS 20/14 | 14/10
20 UB Pull-ups
10/7 UB HSPU 135/95 | 115/80




Tuesday, April 5, 2016

Snatch, T2B, Bike

Barbell & Accessory 
A) Bear Complex 5-4-3-2-1
B) Strict Pull-ups 5x5
C) Mobility, 5x2 mins

Kicker
30 KBS, 70/55/35 + 20 Burpees (to be done immediately after your workout; do all, some or none)
_______________________________________________________________________________

Foundations 
10-9-8-7-6-5-4-3-2-1
Deadlifts 185/135 | Masters (50+) 155/105
Burpee Box Jump or Step up, 20"


Conditioning 
21-15-9 (20 cap)
Squat Snatch 95/65 | Masters (50+) 75/55
T2B
Bike Calories


Competition 
For time:
30/20 Ring Muscle-ups




Monday, April 4, 2016

Back Squats, Run

Barbell & Accessory 
A) Snatch 5x3 @ 67% of 1 RM
B) GH Raise, 5x5
C) Mobility, 5x2 mins

*Todays Kicker - 30 WBS (to be done immediately after your workout; this is optional work)
____________________________________________________

Foundations 
3 RFT
250 Single-unders
50 Hollow Rocks


Conditioning 
5 RFT
21 Back Squats 135/95 | Master (50+) 115/80
Run 400m


Competition 
3 RFT
10 Deads 225/135 | Masters (50+) 185/105
10 Power Cleans 225/135 | Masters (50+) 185/105
10 Front Squats 225/135 | Masters (50+) 185/105
*Run 200m each break during a set




Saturday, April 2, 2016

WBS, Box Jumps, KBS, Row, Burpees

WOD
______________________________________

Teams of 5 / 5 Rounds / All work and complete each exercise each round

1 min - Wall Ball Shots 20/14 | 14/10
1 min - Box Jumps, 20"
1 min - KBS, 70/55 | 55/35
1 min - Row for Calories
1 min - Burpees



Friday, April 1, 2016

Row, Front Squats, Burpees

Barbell & Accessory 
A) Snatch 5x3 @ 65% and/or Clean & Jerk 5x3 @ 65%
B) Knees-to-Feet, 5x5
C) Mobility, 5x2 mins

*Todays Kicker - 30 Burpees (to be done immediately after your workout; this is optional work)
____________________________________________________

Foundations 
3 RFT
30 OH Lunges, 45/25 | Masters (50+) 35/15
20 Burpees to Plate
10 Atomic Sit-ups, 45/25 | Masters (50+) 35/15


Conditioning 
For time:
Row 1500m
50 Front Squats 95/65 | Masters (50+) 75/55
30 Burpees


Competition 
AMRAP 15
50 Unbroken Double-unders
Max Unbroken Wall Ball Shots, 20/14 | Masters (50+) 14/10
* Score = total WBS