Thursday, June 30, 2016

Deadlift, HR Push Ups

Barwork & Accessory 
A) Deadlift, 4 warm up sets then 1x5 at 82.5% of 1 RM
B) Jumping Bar Muscle-ups, 5x5-10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
3 RFT / 15 cap
50 Front Rack Lunge, 45/35/15
40 Reverse Hypers
30 Strict Press, 45/35/15
20 GHD Sit ups
10 Overhead Squats, 45/35/15

Conditioning 
10! For time / 15 cap
Deadlift, 275/185 | 225/155
Hand-release Push-ups

Competition 
For time / 12 cap
40 UB WBS
30 UB KBS 70/55 | 55/35
20 UB T2B

*Cool Down 
For time:  30 Burpees

Wednesday, June 29, 2016

WBS, Double-unders, Pull-ups

WOD

Barwork & Accessory 
A) EMOM x 10 - Clean High Pull + 1 Squat Clean & Jerk
B) Strict Pull-ups, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Teams of 3 / AMRAP 20 / All work, rotate in order
10 Thrusters, 75/55 | 65/45
50 Single-unders
10 Burpees

Conditioning 
For time / 20 cap
90 WBS
150 Double unders
60 Pull-ups

Competition 
For time / 20 cap
5-4-3-2-1 Sled Push, 4/3 | 2/1
2-4-6-8-10 Power Cleans, 225/135 | 155/105

*Cool Down 
For time:  30 Burpees

Tuesday, June 28, 2016

Double-unders, Front Squat, GHD Sit up

WOD

Barwork & Accessory 
A) Back Squat 3x5 @ 82.5% of 1 RM
B) Seated Box Jump, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Partner WOD / 18 cap / one works, one rests
30 Cals Bike
100 Hand-release Push ups
30 Cals Bike
100 Goblet Squats, 55/35 | 45/25
30 Cals Bike
100 Hollow Rocks


Conditioning 
For time / 18 cap
100 Double-unders
-then
21-15-9
Front Squat 135/95 | 115/80
GHD Sit up
-then
100 Double-unders


Competition 
For time / 18 cap
Overhead Barbell Hold, 185/115 | 135/95 - accumulate 2 minutes
200m Farmers Carry, 55/35's | 45/25's
30 Alternating One arm snatch, 55/35 | 45/25
200m Farmers Carry, 55/35's | 45/25's
Floor L-sit Hold - accumulate 2 minutes


*Cool Down 
For time:  30 Burpees

Monday, June 27, 2016

OHS, T2B

WOD

Barwork & Accessory 
A) EMOM x 10 - 1 Squat Snatch
B) Strict Push-ups, 5x5-10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
For time (15 cap)
30 Cals Bike
50 Thrusters, 65/45 | 55/35
500 Single-unders

Conditioning 
For time (15 cap)
5-10-15-20-15-10-5
Overhead Squat 95/65 | 75/55
T2B

Competition 
AMRAP 12
12 C2B
8 Deads 245/165 | 225/155
12 HSPU
8 Deads


*Cool Down 
For time:  30 Burpees

Saturday, June 25, 2016

Box Jumps, Deads, Burpees, Power cleans, Hollow Rocks, Front Squats, Single unders, S2O, WBS, Snatch

WOD

Teams of 3

7 minutes:
100 Box Jumps 20"
AMRAP Deadlifts 135/95 | 115/85

7 minutes
100 Burpees
AMRAP Power Cleans 135/95 | 115/85

7 Minutes
100 Hollow Rocks
AMRAP Front Squats 135/95 | 115/85

7 minutes
1000 Single-unders
AMRAP Shoulder to Overhead 135/95 | 115/85

7 minutes
100 WBS
AMRAP Power Snatch 135/95 | 115/85



Friday, June 24, 2016

GHD, Bear Complex, T2B

WOD

Barwork & Accessory 
A) Front Squat, 3x5 @ 80% of 1 RM
B) Knees-to-Feet, 5x5 (land in bottom of snatch position & hold for 3 count)
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
For time / 20 cap
50 Hollow Rocks
20 Hang Squat Clean 75/55 | 65/45
300 Single-unders
20 Hang Squat Snatch 75/55 | 65/45
50 Sit ups


Conditioning 
For time / 20 cap
50 GHD Sit-ups
30 Bear Complex 95/65 | 75/55
50 T2B


Competition 
18 minute clock
Row 1000m
Max UB WBS, 20/14 | 14/10
Run 800m
Max UB Double-unders (best of 3 attempts)
Bike 1000m
Max UB Bar Muscle-ups


*Cool Down 
For time:  30 Burpees



Thursday, June 23, 2016

Cleans, Burpees, Pull-ups

WOD

Barwork & Accessory 
A) Deadlifts - 4 warm up sets then 1x5 @ 80% of 1 RM
B) Handstand Hold, 5x10 seconds
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
For time ( 20 cap)
5 RFT
20 OH Lunges, 45/25 | 35/15
10 Burpees to plate
5 Atomic Sit ups

Conditioning 
Partner WOD / AMRAP 20
7 Hang Squat Cleans 135/95 | 115/80
7 Lateral Burpees over Bar
7 Pull-ups
*Switch after every round

Competition 
For time (20 cap)
30 Snatches
30 Clean & Jerks
30 Thrusters
135/95 | 95/65

*Cool Down 
For time:  30 Burpees

Wednesday, June 22, 2016

Cleans, Burpees, Box Jumps, Hollow Rocks, T2B, Pull ups, Snatch

WOD

Barwork & Accessory 
A) Clean High Pull + Hang Squat Clean + Jerk, 1-1-1-1-1
B) Strict Pull-ups, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Opposing Ladder / 18 cap
300-200-100 Single-unders
30-40-50 KBS, 55/35 | 45/25

Conditioning 
5 Rounds / 3 min clock
30 WBS
AMRAP Deads 225/155 | 185/135

Competition 
For time (18 cap)
20 Hang Squat Cleans 135/95 | 105/75
30 T2B
40 Box Jumps, 24/20"
50 GHD Sit ups
40 Pull-ups
30 T2B
20 Hang Squat Snatch 135/95 | 105/75


*Cool Down 
AMRAP 3:  Front Rack Lunges 95/65 | 75/55

Tuesday, June 21, 2016

C2B, Single Leg Box Squat, Double-unders

WOD

Barwork & Accessory 
A) Back Squat 3x5 @ 80% of 1 RM
B) Seated Box Jump, 3x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Teams of 3 / AMRAP 20
21 Reverse Hypers
15 Cals Bike
9 Thrusters, 75/55 | 65/45
*All work, then advance in order but only once partner ahead of you is complete

Conditioning 
5 RFT (20 cap)
10 C2B
20 Alternating Single Leg Sit to Stand from 12", (stand & sit, then switch legs)
30 Double-unders

Competition 
5 Rounds / 3 min clock
100 Double-unders
AMRAP Deads, 315/225 | 245/185
-rest 1 min


*Cool Down 
AMRAP 3:  WBS

Monday, June 20, 2016

Double-unders, Cleans, GHD Sit ups

WOD

Barwork & Accessory 
A) Snatch High Pull + Hang Squat Snatch + Snatch Balance, 1-1-1-1-1
B) Strict Push-ups, 5x5-10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
AMRAP 15
30 Hollow Rocks
15 Power Cleans 75/55 |  65/45
30 Lunges
15 Power Snatch 75/55 |  65/45
30 Burpees

Conditioning 
For time / 17 cap
50 Cal Row
50 WBS
50 Shoulder to Overhead 115/85 | 95/65
50 Box Jumps, 24/20

Competition 
AMRAP 15
50 GHD Sit ups
40' HSW
30 Pistols
20 HSPU
10 Muscle-ups


*Cool Down 
AMRAP 3 - Burpees



Saturday, June 18, 2016

Row, Deads, HPC, Front Squat, Push Jerk, Thruster

WOD

5 Rounds / Teams of 5 / All Work / Rotate every minute / 
Cal Bike
Hollow Rocks
American KBS, 55/35/25
Burpees
Rd 1) Deadlifts - Rd 2) Hang Power Cleans - Rd 3) Front Squats - Rd 4) Push Jerks - Rd 5) Squat Clean Thruster, 135/95/65
-rest 1 min

Friday, June 17, 2016

Deadlift, Burpees, GHD Sit-ups

WOD

Barwork & Accessory 
A) Front Squat, 3x5 @ 77.5% of 1 RM
B) Handstand Holds, 5x5-10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Partner WOD (20 cap)
100 Synchronized Air Squats
100 Calories Bike (switch as needed)
100 Synchronized Sit-ups


Conditioning 
For time (20 cap)
21-15-9-15-21
Power Cleans, 135/95 | 115/80
Lateral Burpees over bar
-then
50 GHD Sit-ups


Competition 
For time
30 Clean & Jerks 225/135 | 155/105


*Cool Down 
For time
30 Thrusters, 95/65 | 75/55

Thursday, June 16, 2016

Snatch, GHD Sit up

WOD

Barwork & Accessory 
A) Deadlift - 4 warm-up sets then, 1x5 @ 77.5% of 1 RM
B) Row, 5x10 pulls to find lowest 500m split
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
AMRAP
Tabata - Bike for Calories
-rest until 6:00, then...
AMRAP 4 mins -
10 WBS, 20/14 | 14/10
5 Burpees
-rest until 12:00, then...
AMRAP 4 mins -
10 Front Rack Lunges, 75/55 | 65/45
5 Strict Press, 75/55 | 65/45



Conditioning 
AMRAP 15
9 Hang Squat Snatch, 95/65 | 75/55
15 GHD Sit-up
21 Row for Calories


Competition 
AMRAP 12
10 Burpee Box Jump Over 24/20 | 20
20 T2B
30 Cleans 155/105 | 115/75
40 C2B | Pull-up
50 KBS, 55/35
60 DU's


*Cool Down 
For time
Run 800m

Wednesday, June 15, 2016

Front Squats, Run, Burpees

WOD

Barwork & Accessory 
A) 3 Position Clean (floor, knee, pockets), 1-1-1-1-1
B) Strict Pull-ups, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Partner WOD / For time / 18 cap
500 Single-unders
-then
30-20-10
Hang Squat Clean Thrusters 75/55 | 55/35
Lateral Burpees over bar
-then
100 Hollow Rocks


Conditioning 
Max reps / 18 cap
50 Front Squats 115/80 | 95/65
Run 1600m
AMRAP Burpees in remaining time
*Score = total burpees


Competition 
For time / 18 cap
100 Double-unders (5 burpees each break)
60 GHD Med Ball Sit-up, 20/14 | 14/10
100 Double-unders (5 burpees each break)
30 HSPU (men - strict) |  Masters, Strict Press 95/65
100 Double-unders (5 burpees each break)
15 Deads 315/205 | 245/185


*Cool Down 
For time
30 American KBS, 55/35 | 45/25


Tuesday, June 14, 2016

KBS Row, Run, Bike

WOD

Barwork & Accessory 
A) Back Squat 3x5 @ 77.5% of 1 RM
B) Knees-to-Feet, 5x5 (increase height each set)
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
For time (20 cap)
50 Hollow Rocks
40 Deads
30 Box Jumps, 20'
20 Hang Power Cleans
10 Atomic Sit-ups, 45/25/15
20 Front Squats
30 Box Jumps
40 Shoulder to Overhead
50 Reverse Hypers

*95/65 | 75/55


Conditioning 
For time (20 cap)
50 KBS, 55/35 |45/25
Row 1000m
50 KBS, 55/35 |45/25
Run 800m
50 KBS, 55/35 |45/25
Bike 50cals


Competition 
AMRAP 20
21 UB WBS
5 UB/3 Bar Muscle-up
50 UB Double-unders


*Kicker 
For time
30 Hang Squat Cleans, 95/65 | 75/55

Monday, June 13, 2016

Pull-ups, WBS, Double-unders

WOD

Barwork & Accessory 
A) 3 Position Squat Snatch (floor, knees, pockets), 1-1-1-1-1
B) Strict Push-ups, 5x5-10 (quads do not touch, no bounce)
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
AMRAP 15
Run 200m
5 Burpees


Conditioning 
AMRAP 15
50 Pull-ups
100 WBS
150 Double-unders


Competition 
AMRAP 15
10 Squat Clean & Jerk, 135/85
15 Burpees over Bar
8 Squat Clean & Jerk, 185/115
15 Burpees over Bar
6 Squat Clean & Jerk, 225/145
15 Burpees over Bar
4 Squat Clean & Jerk, 275/175
15 Burpees over Bar
2 Squat Clean & Jerk, 305/200
15 Burpees over Bar
Max Squat Clean & Jerks, 315/205


*Kicker 
For time
30 Burpees

Saturday, June 11, 2016

Push ups, Power cleans, Box Jumps, WBS, Burpees

WOD

"The Deck" /  Teams of 3-4  /  AMRAP 30

Alternate each card of a full deck of 54 cards

SPADES - Hand Release Push-ups
CLUBS - Power Cleans 95/65 | 75/55
HEARTS - Box Jumps, 20"
DIAMONDS - WBS, 20/14 | 14/10
JOKERS - 30 Burpees (share work)
ACES - 15 reps
Face Cards - 10 reps








Friday, June 10, 2016

T2B, Squat Clean

WOD

Barwork & Accessory 
A) Front Squat 3x5 @ 75% of 1 RM
B) Double or Triple Unders, 5x10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
For time (20 cap)
200m Pinch Grip Farmers Plate Carry, 25's / 15's
-then
21-15-9
KBS, 55/35 | 45/25
Burpees
-then
200m Overhead Plate Carry, 25's / 15's


Conditioning 
21-15-9 (20 cap)
T2B
Squat Cleans 135/95 | 115/80


Competition 
AMRAP 12
5 Deads 315/205 | 245/155
5 Pull-up + T2B + Bar Muscle-up combo


*Kicker 
For time
30 WBS

Thursday, June 9, 2016

Sled Push, Pull-ups, Bike

WOD

Barwork & Accessory 
A) Deadlift, 1x5 @ 75% of 1 RM
B) Handstand Hold attempts, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
3 RFT
Run 400
30 Sit ups
15 Deads, 155/105 | 125/90


Conditioning 
Teams of 3 / 20 cap
30 Sled Push, 3/2/1
60 Pull-ups
90 Cals Bike


Competition - "Kalsu"
Fur tyme:
100 Thrusters, 135/95 | 115/80
*Every minute do 5 burpees


*Kicker 
For time
300 Single-unders or 100 Double-unders

Wednesday, June 8, 2016

Box Jumps, OHS, Burpees

WOD

Barwork & Accessory 
A) Squat Clean & Jerk, 5@60%, 4@70%, 3@80%, 2@90%, 1@95%
B) Strict Pull-ups, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Partner WOD / 20 cap
Both work, switch each round
50-45-40-35-30-25-20-15-10-5 Air Squats
5-10-15-20-25-30-35-40-45-50 Hand Release Push-ups


Conditioning 
5 RFT
12 Box Jumps, 24/20"

12 Overhead Squats 95/65 | 75/55
12 Burpees


Competition
AMRAP 21
50 UB DU
40 UB WBS, 25/20
30 Pistols
20 Ring Dips
10 UB Hang Squat Cleans 155/105 | 135/95


*Kicker 
For time
30 WBS 55/35 | 45/25

Tuesday, June 7, 2016

Row, Thrusters

WOD

Barwork & Accessory 
A) Back Squat 3x5 @ 75% of 1 RM
B) Seated Box Jump, 5x5 (increase height each set)
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
AMRAP 18
100 lunges
75 Jumping Pull-ups
50 Wall Ball Shots, 20/14 | Masters (50+) 14/10
25 Hollow Rocks


Conditioning 
For time (18 cap)
10 RFT
Row 200m
5 Thrusters 95/65 | Masters 75/55


Competition
For time (18 cap)
50 Cal Bike
40 WBS
30 Power Cleans 155/105 | 135/95
20 HSPU
10 Bar Muscle-ups


*Kicker 
Fo tyme:
30 Burpees



Monday, June 6, 2016

Deadlifts, WBS, Double-unders

WOD

Barwork & Accessory 
A) Squat Snatch 5@60%, 4@70%, 3@80%, 2@90%, 1@95% (if you hit 1@95% attempt a 1RM)
B) GHD Sit-up, 5x5-10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
AMRAP 15
Run 200m
5 Burpees
10 Power Snatch, 75/55 | Masters (50+), 65/45


Conditioning 
AMRAP 15
10 Deads 225/155 | 205/135
20 UB WBS
30 Double-unders


Competition
AMRAP 15
20' HSW
50 Double-unders
5 Squat Clean 185/135 | 155/105


*Kicker 
For Time:
21 Thrusters, 95/65 | 75/55
21 Pull-ups



Saturday, June 4, 2016

Deadlifts, HR Release Push ups, Box jumps, Power Cleans, Push Press, T2B, Power Snatch, Pull ups, Burpees, WBS, Single-unders, Front Squats, Bike, GHDSU

WOD

Teams of 5 / All work at same time and rotate thru all 5 AMRAPs

P1 - AMRAP 6: 5 Deadlifts, 5 Hand Release Push-ups, 5 Box Jumps 20"
-rest 1 min
P2 - AMRAP 6: 6 Power Cleans, 6 Push Press, 6 T2B
-rest 1 min
P5 - AMRAP 6: 7 Power Snatch, 7 Pull ups, 7 OH Squat, 45/25# plate
-rest 1 min
P3 - AMRAP 6: 15 WBS, 50 Single-unders, 30 Hollow Rocks
-rest 1 min
P4 - AMRAP 6:  9 Front Squats, 9 Cals Bike, 9 GHD Sit ups

* 135/95 | 115/80



Thursday, June 2, 2016

Bike, Box Jumps, Run, Burpees

WOD

Barwork & Accessory 
A) Make up day:  Squat Snatch or Squat Clean & Jerk 3x2 @ 87.5% of 1 RM
or Snatch High Pull + Power Snatch + Squat Snatch, 1-1-1-1-1
B) Strict Push-ups, 5x5-10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
5 Rounds / 3 minute clock
10 Deadlifts 135/95 | 115/80
10 Burpees over bar
AMRAP Single-unders
-rest 1 min exactly


Conditioning 
Teams of 2 / 20 cap
Tabata Bike
50 Alternating Box Jumps, 20'
75 Alternating Thrusters, 95/65 | 75/55
50 Alternating Burpees
Tabata Bike

*Score = time minus calories biked (each calorie = 1 second)


Competition
For time (20 cap)
Accumulate 2 min Overhead Hold, 185/115
Accumulate 2 min Dead Hang Hold (men - add 35#)
Accumulate 2 min L-sit Hold (men - high rings)
then
Accumulate 1 min of each
then
Accumulate :30 of each


*Kicker 
For time
Run 800m

Power Snatches

WOD

Barwork & Accessory 
A) Deadlift 1x5 @ 72.5% of 1 RM
B) Knees-to-Feet, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
3 RFT
21 Burpees
15 Thrusters 75/55 | 65/45
9 Cal Bike


Conditioning - "Isabel"
For time
30 Power Snatches, 135/95 | 115/80


Competition
For time
12-9-6-3
Box Jump 36/30 | 24/20
DB Bench Press, 100/60 | 70/40


*Kicker 
AMRAP 3
Double-unders


Wednesday, June 1, 2016

WBS, Double-unders

WOD

Barwork & Accessory 
A) Squat Clean & Jerk, 3x2 @ 87.5%
B) Sotts Press, 5-5-5-5-5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Teams of 2 / AMRAP 20 / 1 works, 1 rests
Bike 30 cals
30 Power Cleans
Row 30 cals
30 Front Squats
Run 400m
30 Power Snatch
Run 400m
30 OH Squat
Row 30 cals
30 Deads
Bike 30 cals

*95/65 | 75/55#


Conditioning 
AMRAP 15
30 Double-unders
Max UB Wall Ball Shots, 20/14 | 14/10
*Score = total WBS


Competition
3 RFT (20 cap)
30 GHD WBS, 14/10
20 Front Squats, 3/4 Body Weight (From the floor)
10 HSPU


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