Friday, July 29, 2016

Push ups, Deads, Squats, Cleans, Hollow Rocks, Front Squats, PUll ups, S2O


Teams of 3ree / 1 works, 1 does burpees, 1 rests / share work as needed

A.  AMRAP 7
100 Hand Release Push-ups
50 Deadlifts 135/95/65
Accumulate as many burpees as possible

2 min rest

B.  AMRAP 7
100 Air Squats
50 Power Cleans 135/95/65
Accumulate as many burpees as possible

2 min rest

C.  AMRAP 7
100 Hollow Rocks
50 Front Squats 135/95/65
Accumulate as many burpees as possible

2 min rest

D. AMRAP 7
100 Pull-ups
50 Shoulder-to-Overhead (S2O) 135/95/65
Accumulate as many burpees as possible



Front Squats, T2B


WOD

Barwork & Accessory 
A) Back Squat, 20 rep max
B) Seated Box Jumps, 5-5-5-5-5
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
10-9-8-7-6-5-4-3-2-1 / 15 cap
Tire Jumps
Thrusters 75/55 | 65/45
*10 Burpees b/w rounds


Conditioning 
8 RFT / 15 cap
5 Front Squats 115/80 | 95/65
9 T2B


Competition 
3 Rounds
Tabata Bike
1 min - AMRAP Hang Squat Snatch 95/65 | 75/55

* Score = total calories + reps


*Cool Down 
Rest 1 minute following the workout
-then
1 minute - Row as far as possible

Thursday, July 28, 2016

Bike, Double-unders, Burpees, KBS


WOD

Barwork & Accessory 
A) 3 Position Squat Snatch (floor, knees, pockets), 1-1-1-1-1
B) GHD Sit-ups, 5x5-10
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
For time / 20 cap
50 Goblet Squats, 70/55
40 Sit ups
30 KB Deadlifts, 70/55
20 Burpees
10 GHD Sit ups
20 Burpees
30 KB Deadlifts, 70/55
40 Reverse Hypers
50 Goblet Squats, 70/55

Conditioning 
Partner WOD / 1 works, 1 rests
Tabata Bike - calories
-rest 1 min
AMRAP 3 - Double-unders
AMRAP 3 - Burpees
AMRAP 3 - HSPU
-rest 1 min
Tabata Bike - calories


Competition 
For time / 20 cap
30 Body Weight Deads
20 T2B
30 Body Weight Cleans
20 T2B
30 Body Weight Front Squats
20 T2B


*Cool Down 
Rest 1 minute following the workout
-then
For time: Run 800m

Wednesday, July 27, 2016

Pull-ups, Thrusters


WOD

Barwork & Accessory 
A) Front Squat, 1-1-1-1-1
B) Handstand Hold, 5x5x10 seconds
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
5 RFT / 15 cap
20 OH Lunges, 25/15#
20 Hollow Rocks
20 Hand-release Push-ups


Conditioning - "Fran"
21-15-9
Thrusters, 95/65 | 75/55
Pull-ups


Competition 
AMRAP 15
100 yard Sled Push, 3/2/1
10 Bear Complex, 185/125 | 135/85
1 Lap, Farmers Carry, 70/45 | 55/35 KB's
AMRAP Bar Muscle-ups


*Cool Down 
Rest 1 minute following the workout
-then AMRAP Unbroken KBS, 55/35 | 45/25#

Tuesday, July 26, 2016

HPC, Burpees, Double-unders


WOD

Barwork & Accessory 
A) Deadlift 1-1-1-1-1
B) Mobility 5x2 mins

_________________________________________________________________________

Foundations 
Partner WOD / 15 AMRAP / 1 works, 1 rests
Row 500m
21 Burpees
15 Thrusters 45/35/15


Conditioning 
For time / 15 cap
21-15-9
Hang Power Clean 135/95 | 115/80
Burpees over Bar
*50 Double-unders after each round


Competition 
For time / 10 cap
27 C2B
-then, 2 rounds of:
12 Deads
9 Hang Power Cleans
6 Jerks

*185/125 | 135/95


*Cool Down 
-rest 1 min after completing your workout then...
AMRAP Unbroken WALL BALL SHOTS

Saturday, July 23, 2016

Row, Power Cleans, Single unders, Front Squats, Box Jumps, S2O, Burpees, Power Snatch, Pull ups, THrusters


WOD

Teams of 2 / 1 Works, 1 Rest

WOD #1 - AMRAP 7
Row 2000m
-then AMRAP Power Cleans 135/95/65

-rest 1 mins

WOD #2 - AMRAP 7
1000 Single-unders
-then AMRAP Front Squats 135/95/65

-rest 1 mins

WOD #3 - AMRAP 7
100 Box Jumps
-then AMRAP Shoulder to Overhead, 135/95/65

-rest 1 min

WOD #4 - AMRAP 7
75 Burpees
-then AMRAP Power Snatch, 135/95/65

-rest 1 min

WOD #5 - AMRAP 7
50 Pull-ups
-then AMRAP Thrusters, 135/95/65

*Score = total Power Cleans, Front Squats, S2O, Power Snatch, Thrusters

Row, Cleans, Singles, Front Squats, S2O, Box Jumps, Burpees, Power Snatch, Pull-ups, Thrusters


WOD

Teams of 2 / 1 Works, 1 Rest

WOD #1 - AMRAP 7
Row 2000m
-then AMRAP Power Cleans 135/95/65

-rest 1 mins

WOD #2 - AMRAP 7
1000 Single-unders
-then AMRAP Front Squats 135/95/65

-rest 1 mins

WOD #3 - AMRAP 7
100 Box Jumps
-then AMRAP Shoulder to Overhead, 135/95/65

-rest 1 min

WOD #4 - AMRAP 7
75 Burpees
-then AMRAP Power Snatch, 135/95/65

-rest 1 min

WOD #5 - AMRAP 7
50 Pull-ups
-then AMRAP Thrusters, 135/95/65


*Score = total Power Cleans, Front Squats, S2O, Power Snatch, Thrusters





Friday, July 22, 2016

Bear Complex, T2B


WOD

Barwork & Accessory 
A) Pistols, 5x10
B) Burgener Warm-up, 1-1-1-1-1
-then
C) EMOM x 10 - 2 Hang Squat Snatch

_________________________________________________________________________

Foundations 
For time / 18 cap
Row 1000m
50 Burpees
30 Thrusters, 75/55 | 65/45


Conditioning 
Partner WOD
AMRAP 18
3 Bear Complex, 95/65 | 75/55
5 T2B
*Switch each round


Competition 
3 RFT / 10 cap
12 Thrusters, 115/80 |  105/75
6 Bar Muscle-ups | Masters - C2B
3 Power Cleans 225/135 |  185/115


*Cool Down 
For time:  FRONT SQUATS, 95/65 | 75/55

Thursday, July 21, 2016

Run, Burpee Box Jump


WOD

Barwork & Accessory 
A) Front Squats, 4 warm up sets then 1x3 @ 90% of 1 RM
B) Seated Box Jump, 5-5-5-5-5
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
For time / 20 cap
21-15-9-15-21
KBS 55/35 | 45/25
HR Push-ups


Conditioning 
4 RFT / 20 cap
Run 600m (1x around the block)
20 Burpee Box Jumps, 24/20"  |  Masters - Step up 24/20"


Competition 
5 Rounds / 3 min clock
20 cals Bike
AMRAP Hang Squat Clean, 155/105
-rest 1 min


*Cool Down 
For time:  30 Hang Squat Cleans, 95/65 | 75/55



Wednesday, July 20, 2016

Double-unders, WBS, Burpees

WOD

Barwork & Accessory 
A) Deadlift, 4 warm up sets then 1x5 @ 90% of 1 RM
B) Handstand Holds, 5x5-10
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
AMRAP 15
30 Deads
30 Power Cleans
30 Front Squats
30 Push Press
30 Power Snatches
30 Thrusters

75/55 | 65/45#


Conditioning 
AMRAP 15
20 UB Double-unders
15 UB WBS
10 Burpees


Competition 
4 RFT / 20 cap
Run 600m
20 Burpee Box Jumps, 24/20"  |  Masters - Step up 24/20"





*Cool Down 
For time:  30 Front Rack Lunges, 95/65 | 75/55

Tuesday, July 19, 2016

Row, S2O, Deads

WOD

Barwork & Accessory 
A) Power Clean + Push Jerk + Hang Squat Clean + Split Jerk, 1-1-1-1-1
B) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
Partner WOD / AMRAP 18
100 Alt Med Ball Sit-ups, 20/14/10
75 WBS, 20/14/10 (tag in & out as needed)
50 Simultaneous Burpees
25 Cals Bike (tag in & out as needed)



Conditioning 
For time / 15 cap
Row 80 cal
40 Shoulder to Overhead, 115/75 | 95/65
80 Deadlifts, 115/75 | 95/65


Competition 
12-9-6 / 10 cap
Snatches anyhow, 135, 155, 185 |  95, 105, 125  ||  (masters) 105, 125, 145 | 75, 85, 95
Muscle-ups | (masters) - Ring Dips


*Cool Down 
For time:  Muscle Snatches, 75/55 | 65/45

Monday, July 18, 2016

Row, Box Jumps, WBS

WOD

Barwork & Accessory 
A) Back Squat, 4 warm up sets then 1x3 @ 90% of 1 RM
B) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
For time / 15 cap
500 Single-unders
30 Power Cleans 95/65 | 75/55
100 Air Squats

*3 Burpees each break


Conditioning 
 AMRAP 15 cap
30 cal Row
30 Box Jumps, 24/20
30 Wall Ball Shots


Competition 
AMRAP 15 cap
3/2 Muscle-ups
5 Deads, 315/225
7 HSPU (men - strict)


*Cool Down 
For time:  30 Burpees 

Saturday, July 16, 2016

Air Squats, Single unders, Deads, Push ups, Row, Power Cleans, Hollow Rocks, Bike, Front Squats

WOD

Teams of 2 /

Group A
AMRAP 10
30 Air Squats
100 Single-unders
MAX Deads, 135/95/65 while partner does a hang hold

-rest 2 mins

Group B
AMRAP 10
15 Hand Release Push-ups
Row 200m
MAX Hang Power Cleans 135/95/65 while partner does a goblet squat hold, 70/45 | 55/35

-rest 2 mins

Group C
AMRAP 10
30 Hollow Rocks
10 Cals Bike
MAX Front Squats 135/95/65 while partner does a push up plank hold


Friday, July 15, 2016

T2B, Clean & Jerk, Run

WOD

Barwork & Accessory 
A) Front Squat, 3x3 @ 87.5% of 1 RM
B) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
For time / 15 cap
50 Front Rack Lunges, 75/55 | 65/45
40 Burpees
30 Thrusters, 75/55 | 65/45
20 Cals Bike
10 Atomic Sit-ups, 45/25 | 35/15


Conditioning 
2 RFT / 15 cap
22 T2B
22 Clean & Jerk 95/65
Run 200 m


Competition 
3 RFT / 15 cap
50 UB Double-unders
10 Alternating DB Squat Clean Thruster, 100/60 | 70/35
7/5 Ring Muscle-ups (men - UB)

*Cool Down 
For time:  30 KBS 70/45 | 55/35

Thursday, July 14, 2016

PUll ups, WBS, Deads, HR Push ups

WOD

Barwork & Accessory 
A) Deadlift, 4 warm-up sets, then 1x5 @ 87.5% of 1 RM
B) Seated Box Jump, 5-5-5-5-5

_________________________________________________________________________

Foundations 
AMRAP of:
Tabata Bike
-rest 2 mins
AMRAP 4 -  KBS, 55/35 | 45/25
-rest 2 mins
AMRAP 4 - Burpees


Conditioning 
Partner WOD / 20 cap
50 Pull-ups while partner does Overhead hold, 95/65
100 WBS while partner does Hang hold
50 Deadlifts while partner does Push-up hold, 185/135
100 Hand Release Push-ups while partner does Front Squat hold, 95/65 | 75/55


Competition 
For time / 20 cap
8 Deads 365/255
40 GHD Sit ups
80 Double-unders
4 Rope Climbs
80 WBS
4 Rope Climbs
80 Double-unders
40 GHD Sit ups
8 Deads 365/255


*Cool Down 
For time:  Run 800m

Wednesday, July 13, 2016

Sled Push, Run, Burpees

WOD

Barwork & Accessory 
A) Clean High Pull + Hang Squat Clean + Front Squat + Split Jerk, 1-1-1-1-1
B) Strict Pull-ups, 5x5
-then
C) EMOM x 7 @ 80% of heaviest from A above

_________________________________________________________________________

Foundations 
For time / 18 cap
200m Overhead Plate Carry, 45/25 | 35/15
-then
5 Rounds of:
20 Air Squats
15 Hollow Rocks
10 Hand Release Push-ups
-then
200m Overhead Plate Carry 


Conditioning 
Teams of 3 / AMRAP 18
Sled Push Down & Back, 4/3
Run 200m
5 Burpees

* Do not pass the person ahead of you


Competition 
For time / 20 cap
3 Rounds
6 Power Snatch, 135/95 | 95/65
9 Ring Dips  | (Masters) Jumping Ring Dips
-then
3 Rounds
6 Thruster, 155/105 | 115/75
9 C2B  |  (Masters) Ring Rows
-then
6 Power Clean, 185/135 | 135/95
9 Strict Pull-ups  |  (Masters) Pull-ups


*Cool Down 
For time:  30 WBS

Tuesday, July 12, 2016

WBS, Double-unders, Row

WOD

Barwork & Accessory 
A) Back Squat, 3x3 @ 87.5%
B) Knees-to-Feet, 5x5 (land w/ arms in overhead squat position, 2 second hold)
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
Partner WOD / AMRAP 18
50 Single-unders
9 KBS, 35/25#
3 Atomic Sit-ups


Conditioning 
AMRAP 18
18 UB WBS
18 UB Double-unders
18 Cal Row


Competition 
For time / 18 cap
20 Lunges, 185/135 | 155/105
20/10 Bar Muscle-ups
50' HSW
20 Box Jumps, 36/30 | 24/20"
50' HSW
20/10 Ring Dips
20 Front Squats, 185/135 | 155/105


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

Monday, July 11, 2016

Row, Power Snatches, Burpees

WOD

Barwork & Accessory 
A) Snatch High Pull + Hang Squat Snatch + Snatch Balance, 1-1-1-1-1
B) GHD Sit up, 5 x 5-10
-then
C) EMOM x 7 - Snatch High Pull + Hang Squat Snatch + Snatch Balance @ 80% of 1 RM

_________________________________________________________________________

Foundations 
3 RFT / 15 cap
10 Front Squats, 95/65 | 75/55
20 Reverse Hypers
30 Box Step Ups, 20"


Conditioning 
3 RFT / 15 cap
Row 500m
9 Power Snatches, 105/75 | 75/55
15 Lateral Burpees over bar


Competition 
15 cap
KB Farmers carry around the building, 70/45's | 55/35's
-then 5 rounds of:
5 Squat Clean Thrusters, 135/95 | 115/75
10 UB T2B
-then
KB Farmers carry around the building, 70/45's | 55/35's


*Cool Down 
For time:  30 Burpees

Saturday, July 9, 2016

WBS, SDLHP, Box Jump, Push Press, Row, Jump Pull-ups, KBS, Lunges, T2B, WBS, Burpees, Double-unders

WOD - "Fight Gone Bad"

Teams of 3, all work / 3 Rounds / AMRAP /
1 min - WBS, 20/14 | 14/10#
1 min - Summo Deadlift High-pull, 75/55 | 65/45
1 min - Box Jump 20"
1 min - Push Press, 75/55 | 65/45
1 min - Row for calories
-rest 1 min

Then...

AMRAP 12 / All work

50 Box Jumps
50 Jumping Pull-ups
50 KBS, 35/25
50 Lunges
50 T2B
50 Push Press, 45/35
50 GHD Hip Extensions
50 WBS
50 Burpees
50 Double-unders













Friday, July 8, 2016

Row, GHDSU, WBS, C2B, HSPU, Double-unders

WOD

Barwork & Accessory 
A) Front Squats 5x3 @ 85% of 1 RM
B) Row 5x10 pulls to find lowest 500m split time
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
21-15-9 RFT / 18 cap
Power Clean & Jerk, 95/65 | 75/55
Power Snatch, 95/65 | 75/55
Thrusters, 95/65 | 75/55


Conditioning 
For time / 18 cap
Row 500m
30 GHD Sit up
20 UB WBS
10 C2B
5 HSPU
100 Double-unders
5 HSPU
10 C2B
20 UB WBS
30 GHD Sit up
Row 500m


Competition 
AMRAP / 12 cap
Bike 50 cals
50 T2B
AMRAP Thrusters 135/95 | 115/75


*Cool Down 
For time:  Run 800m

Thursday, July 7, 2016

Thrusters, Pull ups, Deadlifts, HSPU, Power Snatch, Burpees

WOD

Barwork & Accessory 
A) Deadlift, 4 warm up sets then 1x5 @ 85% of 1 RM
B) Handstand Hold Attempts, 5x5-10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
3 RFT / 20 cap
50 Lunges
40 Hollow Rocks
30 Hand-release Push ups


Conditioning 
Partner WOD / 20 cap
21-15-9
Thrusters 95/65 | 75/55
Pull-ups
-then
21-15-9
Deadlifts 225/155 | 205/135
HSPU
-then
21-15-9
Power Snatch 135/95 | 115/75
Lateral Burpees over bar


Competition 
For time / 20 cap
3 Rounds
Row 500m - sub 1:50/2:05
-then
3 Rounds
30 UB KBS, 70/45 / 55/35
-then
3 Rounds
50' HSW


*Cool Down 
For time:  30 WBS

Wednesday, July 6, 2016

GHD Sit ups, Row, Burpees, Bike, Double-unders

WOD

Barwork & Accessory 
A) EMOM x 10x1 - Clean High Pull + Hang Squat Clean + Push Jerk
B) Perfect Super Strict Push-ups, 5x5-10 (if possible add 2-4" deficit)
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
AMRAP 15
5 Bear Complex, 75/55 | 65/45
100 Single-unders


Conditioning 
AMRAP 15
15 GHD Sit ups
Row 100 cals
30 Burpees
Bike 50 cals
60 Double-unders


Competition 
AMRAP 15
100m UB Farmers Carry, 55/35 | 45/25
10 Pistols
5 Ring Dips (men - high rings)
AMRAP UB T2B
*10 Burpees each break on Farmers Carry


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

Monday, July 4, 2016

Pull ups, Double-unders, WBS

WOD

Barwork & Accessory 
A) Back Squat 5x3 @ 85% of 1 RM
B) Seated Box Jump, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Partner WOD / 20 cap
50-40-30-20-10
Alternating HR Push-ups
Syncronized Air Squats
Alternating Sit-ups


Conditioning 
5 RFT / 20 cap
9 UB Pull-ups
15 UB Double-unders
21 UB WBS, 20/14 | 14/10


Competition 
15 RFT
1 Squat Clean & Jerk, 155/105 | 135/95
1 Squat Snatch


*Cool Down 
For time:  30 Front Rack Lunges, 95/65 | 75/55

Saturday, July 2, 2016

HSPU, Thrusters,K2E, Deads, Burpees, KBS, Pull-ups

WOD - "The Seven"

For time / 45 cap / Scale by teaming up

7 RFT
7 HSPU
7 Thrusters 135/95 | 115/75  |  95/65  |  75/55
7 Knees to Elbows / Knee ups
7 Deadlifts 245/175 | 225/155 | 205/135 | 185/115
7 Burpees
7 KBS, 70/45 | 55/35 | 45/25 | 35/15
7 Pull-ups / Ring Rows

Friday, July 1, 2016

Double-unders, Muscle-ups, Snatch

Barwork & Accessory 
A) Front Squat, 5x3 @ 82.5%
B) Row, 5x10 Pulls to find lowest 500m split time
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
AMRAP / "Death by Burpees"
Complete one burpee on the start of the 1st minute, 2 burpees on the 2nd minute, 3 burpees on the 3rd minute, and so on until you can no longer complete burpees for the number of minutes on the clock.


Conditioning 
AMRAP 15
7 T2B
5 Power Snatch 115/80 | 95/65
3 HSPU

Competition 
AMRAP 14
70 Double-unders
7 Muscle-ups | Chest-to-Bar Pull-ups
7 Snatches 155/105 | 95/65


*Cool Down 
For time:  30 Burpees