Friday, September 30, 2016

Squats, Deads, Box Jumps, Power Cleans, Burpees, Push Press









WOD

Teams of 3 / 1 works, 1 rests, 1 runs 200m or rows 250m

AMRAP 5 - Alt 10 Air Squats
-rest 1 min
AMRAP 5 - Alt 5 Power Cleans, 135/95/65
-rest 1 min
AMRAP 5 - Alt 10 Box Jumps or Step Ups, 20'
-rest 1 min
AMRAP 5 - Alt 5 Front Squats, 135/95/65
-rest 1 min
AMRAP 5 - Alt 10 Burpees
-rest 1 min
AMRAP 5 - 5 Shoulder to Overhead, 135/95/65

*Score = total reps (does not include the run or row)






Power Snatch, GHDSU, Run

WOD

Bar & Accessory
A) Turkish Get-up, 1-1-1-1-1
B) Row:  5x100m (try to break the world record each time)
C) Mobility 5x1 min
__________________________________________________________

Foundations
3 RFT / 15 cap
7 Bear Complex 75/55 | 65/45
14 Burpees
21 Sit-ups


Conditioning
For time / 15 cap
21-15-9
Power Snatch 95/65 | 75/55
GHD Sit ups
*Run 200m after each round


Competition
2 RFT / 15 cap
Run 800m
10 Deads 315/225 | 255/205
80' HSW

_____________________________

Kicker
Rest 1 minute
-then
21 Thrusters for time, 95/65 | 75/55

Thursday, September 29, 2016

Sled Push, Power Cleans, Double-unders

WOD

Bar & Accessory
A) Strict Press, 3x5 @ 77.5% of 1 RM
B) Bent Over Row, 3x5 @ same weight as A
C) Work on Double/Triple unders of Handstand Holds
__________________________________________________________

Foundations
5 RFT / 20 cap
Row 250m
Bike 10 cal
50 Single-unders
Run 200m


Conditioning
Partner WOD / 5 RFT / 20 cap
5 Sled Push, 3/2/1
15 Power Cleans 115/80/65
30 Double-unders


Competition
AMRAP 15
20' HSW
30 UB KBS 55/35 | 45/25#
40 UB Double-unders

______________________________

Kicker
Rest 1 min
-then
Run 800m for time


Wednesday, September 28, 2016

Deads, Pull-ups

WOD

Bar & Accessory
A) 5 Position Clean (Power or Squat), 1-1-1-1-1
B) Snatch High Pull, 3-3-3-3-3 (same loads as A)
C) Mobility, 5x1 min
__________________________________________________________

Foundations
Partner WOD / For time / 15 cap
500 Singles Unders
50 Knee ups
400m Run
50 Deads 135/95/65
500m Row
50 Step ups, 20"
50 Cal Bike


Conditioning
21-15-9 for time / 15 cap
Deadlifts 225/155 | 205/135
Pull-ups


Competition
3 RFT / 3 min clock
Row 500m
15 WBS
AMRAP Burpees
-rest 2 mins

______________________________

Kicker
Rest 1 minute
-then
30 Cal Bike for time

Tuesday, September 27, 2016

Double-unders, T2B, Deads, HPC, Push Jerks

WOD

Bar & Accessory
A) Overhead Squat, 3x5 @ 77.5%
B) Snatch Grip Deadlift, 3x5 @ same loads as A
C) Double or Triple Unders, 5x10
__________________________________________________________

Foundations
3 RFT / 15 cap
Run 400m
21 Thrusters, 75/55/35
12 Pull-ups

Conditioning
For time / 15 cap
100 Double-unders
25 T2B
-then
2 Rounds of:
12 Deads
9 Hang Power Cleans
6 Push Jerks
*115/80 | 95/65


Competition
For time / 15 cap
7 Squat Cleans, 225/135 | 185/115
21 T2B
Row 1000m
21 T2B
7 Squat Cleans, 225/135 | 185/115

______________________________

Kicker
Rest 1 minute
-then
For time:  50 WBS


Monday, September 26, 2016

Bike, Front Squats, Box Jump Overs, Pull-ups, WBS, Row

WOD

Bar & Accessory
A) 5 Position Snatch, 1-1-1-1-1
B) Strict Pull-ups, 5-5-5-5-5
C) Handstand Holds, 5x5
__________________________________________________________

Foundations
For time / 15 cap
Opposing Ladder of:
40-30-20-10 American KBS, 55/35 | 45/25#
10-20-30-40 HR Push-ups


Conditioning
Partner WOD / 15 cap
30 cal Bike
40 Front Squats, 95/65 | 75/55
50 Box Jump Overs
50 Pull-ups
40 WBS
30 cal Row


Competition
EMOMFALAP
3/1 Ring Muscle-ups
7 WBS

*Score = rounds + reps

______________________________

Kicker
Rest 1 minute
-then
35 Burpees for time


Friday, September 23, 2016

WBS, Burpees

WOD

Bar & Accessory
A) Bear Complex, 1-1-1-1-1
B) Super Duper Strict Push-ups, 5x5-10 (no quads)
C) Single Leg Stand-ups or Roll to Stand up or Pistols, 5x2
__________________________________________________________

Foundations
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Deadlift
Power Clean
S2O
*95/65 | 75/55#


Conditioning
EMOM x 15
10 WBS, 20/14/10#
AMRAP Burpees

*Score = total burpees


Competition
EMOM x15
10 cals Bike
AMRAP Air Squats
*Score = total Squats
*If you skip/miss a round you are done
______________________________

Kicker
Rest 1 minute
-then
30 Front Rack Lunges for time, 95/65 | 75/55#


Thursday, September 22, 2016

KBS, Burpees

WOD

Bar & Accessory
A) Strict Press, 3x5 @ 77.5% of 1 RM
B) Snatch High Pulls, 3x5 @ same loads as A
C) Wall Squats, 5-5-5-5-5
__________________________________________________________

Foundations
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Thrusters, 75/55/35
Lateral Burpee over Bar


Conditioning
For time / 15 cap
150 KBS, 70/45 | 55/35#
*5 Burpees every minute


Competition
For time / AMRAP 15
100 DU's
5 Bar Muscle-ups
15 Power Cleans 135/95 | 115/105
21 Front Squats 135/95 | 115/105
15 S2O 135/95 | 115/105
5 Bar Muscle-ups
100 DU's

______________________________

Kicker
Rest 1 minute
-then
Row 500m for time


Wednesday, September 21, 2016

KBS, Burpees, T2B+Pull-up

WOD

Bar & Accessory
A) Front Squat 3-3-3-3-3
B) Box Jump, 5-5-5-5-5
C) Row 100m, 5x1
__________________________________________________________

Foundations
Partner WOD / AMRAP 15
100 Knee-ups
-then
30-20-10
Hang Squat Clean Thrusters 75/55/35
Lateral Burpees over bar
-then
500 Single-unders


Conditioning
3 RFT / 15 cap
20 Alternating Single Arm Russian KB Swings 55/35/25#
15 Burpees
10 T2B + Pull-up Combo


Competition
AMRAP 15
10 UB Back Squat 225/155 | 205/135
100 Single-unders
20' Handstand Walk

______________________________

Kicker
Rest 1 minute
-then
For time - Bike 10 calories




Monday, September 19, 2016

WBS, Box Jump Overs, Deads

WOD

Bar & Accessory
A) Power Snatch + Snatch Balance + Hang Squat Snatch, 1-1-1-1-1
B) Bent Over Row, 3-3-3-3-3
C) Handstand Hold Attempts, 5x5
__________________________________________________________

Foundations
AMRAP 12
200m, Overhead Carry, 45/25/15
30 Lunges
10 Strict banded Pull-ups


Conditioning
AMRAP 
4 mins - WBS
3 mins - Box Jump Overs, 24/20"
2 mins - Double-unders
1 min - Deadlifts 135/95 | 115/80
2 mins - Double-unders
3 mins - Box Jump Overs, 24/20"
4 mins - WBS


Competition
For time / 15 cap
Accumulate 2 min Overhead Hold
15 weighted GHDSU, 45/25/15# plate
21 Burpees Over Bar
21 Thrusters
21 Burpees Over Bar
15 weighted GHDSU, 45/25/15# plate
Accumulate 2 mins Overhead Hold

*135/95 |  115/80

______________________________

Kicker
Rest 1 minute
-then
Run 800m for time

Row, Double-unders, Pull-ups

WOD

Barbell & Accessory

A) Power Clean + Front Squat + Hang Squat Clean, 1-1-1-1-1
B) Snatch Grip Deadlift 3-3-3-3-3 at same loads as A
C) Double or Triple Under work, 5x10
_______________________________________

Foundations
AMRAP 15
100 Single-unders
30 Air Squats
15 Hang Power Cleans, 95/65 | 75/55


Conditioning 
3 RFT / 15 cap
Row 500m
30 Double-unders
15 Pull-ups


Competition 
For time
50 T2B
30 Power Cleans 155/105 | 135/95
10 Laps around bldg Farmers Carry, 55/35/25#
* 5 Burpees every break during a set


Kicker
Rest 1 minute after your workout
-then
30 Burpees for time


Saturday, September 17, 2016

WBS, SDLHP, Box Jumps, Push Press, Row, DU's, Lunges, T2B, Rev. Hypers, Burpees, Deads, HPC, S2O, THrusters, Snatch

WOD

Teams of 3

3 Rounds / All Work
1 min - WBS
1 min - SDLHP 75/55/35
1 min  - Box Jumps, 20"
1 min - Push Press 75/55/35
1 min - Row for calories

-rest 2 mins

AMRAP 9 / 2 work, 1 rests
50 Double-unders
50 Lunges
50 T2B
50 Rev Hypers
50 Burpees

-rest 2 mins

AMRAP 9 / 1 works, 2 rest
5 Dealifts
4 Hang Power Cleans
3 S2O
2 Thrusters
1 Snatch
*135/95/65#

Friday, September 16, 2016

Burpee Box Jumps, Row, WBS

WOD

Barbell & Accessory

A) Behind the Neck Snatch Grip Jerk, 1-1-1-1-1
B) Front Squat 5x5 @ same loads from A  (if your first set of 1 Snatch Grip Jerk is 100#, then do 5 Front Squats at that same weight.  If you 2nd set of Snatch Grip Jerk is 135#, then do 5 Front Squats at that same weight, etc.)
C) Handstands Hold or Shoulder Taps, 5x5-10
_______________________________________

Foundations
For time / 18 cap
30 Power Cleans
Run 200m
30 Front Squats
Run 200m
30 S2O
Run 200m
30 Power Snatch
*75/55 | 65/45


Conditioning 
For time / 15 cap
50 Burpee Box Jump Overs, 24/20"
100 Cal Row
50 WBS


Competition 
5 Rounds/ 2 minute clock each round
15 Calories Bike
AMRAP Hang Squat Cleans 155/105 | 135/95
-rest 1 min


Kicker
Rest 1 minute after your workout
-then
AMRAP 90 seconds: KBS 55/35 | 45/25

Thursday, September 15, 2016

GHD Sit ups, Deadlifts, Bike

WOD

Barbell & Accessory

A) Overhead Squat 3x5 @ 75% of 1 RM
B) Power Clean 3x5 @ same weight at A
C) Mobility 5x1 min
__________________________________

Foundations
For time / 15 cap
50 Hollow Rocks
-then
10 Rounds
5 Deadlifts 135/95 | 115/80
10 WBS
-then
50 Hollow Rocks


Conditioning 
3 RFT
20 GHD Sit ups
15 Deadlifts 225/155 | 205/135
10 Cals Bike


Competition 
AMRAP / 12 Min Clock
Run 800m
21 Deadlifts 315/225 | 275/185
30 GHD Sit ups
15/9 Bar Muscle-ups
30 GHD Sit ups
9 Power Cleans 225/135 | 185/105


Kicker
Rest 1 minute after your workout
-then
AMRAP 90 seconds:  Burpees

Wednesday, September 14, 2016

T2B, Lunges, Double-unders

WOD

Barbell & Accessory

A) Strict Press 3x5 @ 75% of 1 RM
B) Snatch High Pull 3x3 @ same weight at A
C) Row 100m for time x 3
__________________________________

Foundations
Partner WOD / 15 cap / Tag in & out as needed
20 Sled Push, 4/2 | 2/1
50 Synchronized Sit-ups
200m Overhead Carry, 45/25 | 35/15
50 Synchronized Push-ups
100m Row


Conditioning 
AMRAP 15
10 T2B
20 Front Rack Lunges, 95/65 | 75/55
30 Double-unders


Competition 
For time / 15 cap
55 Power Snatches 95/65 | 75/55
50 Pull-ups
45 Cal Bike
40 HSPU


Kicker
Rest 1 minute after your workout
-then
AMRAP 90 seconds:  WBS

Tuesday, September 13, 2016

Power Clean & Jerks, Box Jump Overs

WOD

Barwork
TGU - 1-1-1-1-1

_____________________
Foundations
For Time
21-15-9
Squat Clean Thrusters, 75/55 | 65/45
Burpees


Conditioning 
For time / 15 cap
Opposing Ladder
10-9-8-7-6-5-4-3-2-1 Power Clean & Jerks, 135/95 | 115/80
1-2-3-4-5-6-7-8-9-10 Box Jump Overs, 24/20"


Competition 
3 RFT / 15 cap
10 Squat Cleans 155/105 | 135/80
Row 750m
50 UB Double-unders


Kicker
-rest 1 minute after your workout
-then
Max calories on Bike in 90 seconds


Monday, September 12, 2016

Burpees, OH Squats, C2B

WOD

Bar & Accessory
A) Back Squat, 1-1-1, then Max reps at 80% of heaviest set (10 min cap)
-then
B) Deadlift 3x5 @ 80% of A
C) Handstand Hold Attempts, 3x10
_________________________________________________________________________

Foundations
3 RFT / 15 cap
200 Single-unders
50 Lunges
30 KBS 55/35 | 45/25


Conditioning 
21-15-9 for time / 15 cap
Bar Facing Burpees
Overhead Squats, 95/65 | 75/55
C2B


Competition 
10 RFT / 15 cap
10 calories Bike
3/1 Ring Muscle-ups
1 Bear Complex, 185/135 | 155/105


Kicker
-rest 1 minute after your workout
-then
Row as far as possible in 90 seconds

Saturday, September 10, 2016

Jump Rope, Deads, Box Jumps, Bike, Cleans, Push ups, Row, Push Press, Rev Hypers

WOD

AMRAP 30 / Teams of 5 / Do not pass the team mate ahead of you

150 Single-unders or 50 Double-unders
50 Deadlifts, 95/65/45
30 Box Jumps or Step ups, 20"
15 Cals Bike
50 Hang Power Cleans, 95/65/45
30 HR Push-ups
Row 500m
50 Push Press
30 Reverse Hypers




Friday, September 9, 2016

T2B, Snatch

WOD


Bar & Accessory
A) Hang Power Snatch, 1-1-1-1-1
B) Box Jump, 5-5-5-5-5
C) Mobility, 5x2 min

_________________________________________________________________________

Foundations
Partner WOD / 18 cap
500 Single-unders, 1 works
21 Synchronized Burpees
100 WBS, 1 works
15 Synchronized Burpees
50 Cal Row, 1 works
9 Synchronized Burpees


Conditioning 
For time / 15 cap
50 T2B | Masters: 40 T2B
5 Snatch 135/95 | 5 Snatch 115/75
40 GHD Hip Ext
4 Snatch
30 Sit ups
3 Snatch
20 Reverse Hypers
2 Snatch
10 Atomic Sit-ups, 45/25 | 35/15
1 Snatch


Competition 
For time / 15 cap
12-9-6-3 | Masters: 8-6-4-2
Hang Clean, 155/105 | Masters: 115/75
S2O, 155/105 | Masters: 115/75
Ring Muscle-up | Masters:  C2B


Kicker
-rest 1 minute after your workout
-then
Max UB Front Squats, 135/95/65




Thursday, September 8, 2016

15 mins: 150 WBS, 90 Double-unders, AMRAP Pull-ups

WOD


Bar & Accessory
A) Hang Power Clean, 1-1-1-1-1
B) Row 5x10 pulls to find lowest 500m split time
C) GHD Sit up, 5x5-10

_________________________________________________________________________

Foundations
For time / 15 cap
250 Single-unders
30 Power Cleans
Run 400m or Row 500m
30 Power Snatches
Row 500m or Run 400m
30 Thrusters
75/55 | 65/45


Conditioning 
15 minutes
150 WBS
90 Double-unders
AMRAP Pull-ups


Competition 
AMRAP 15
30 HSPU
30 Cals Bike
30 Deads 275/185 | 225/155
30 Cals Bike
30 GHDSU, 45/25 | 35/15# plate

Kicker
-rest 1 minutes after your workout
-then
Max UB Front Rack Lunges, 95/65 | 75/55

Wednesday, September 7, 2016

Double-unders, T2B, Deads, Box Jump Overs

WOD


Bar & Accessory
A) Overhead Squat 3x5 @ 72.5%
B) Clean High Pull + Hang Power Clean, 3x5 @ same weight as A

_________________________________________________________________________

Foundations
21-15-9 for time / 15 cap
Deadlifts
Front Squat
Power Cleans
*95/65 | 75/55#


Conditioning 
For time / 15 cap
100 Double-unders
25 T2B
25 Deads 225/155 | 205/135#
50 Box Jump Overs, 24/20


Competition 
AMRAP 15
20' UB HSW
10 UB Hang Squat Cleans, 135/95 | 115/80
                                                                                                                                             

*Cool Down 
Rest 1 min after WOD
-then
Max UB Power Cleans, 135/95 | 115/80

Tuesday, September 6, 2016

Power Snatch, Burpees, Double-unders

WOD


Bar & Accessory
A) Strict Shoulder Press, 3x5 @72.5%
B) Snatch Grip Deadlift + Snatch High Pull, 3x5

_________________________________________________________________________

Foundations
3 RFT / 15 cap
200m OH Carry, 45/25 | 35/15
50 Lunges
10 Thrusters, 75/55 | 65/45


Conditioning 
AMRAP 15
7 Power Snatch 96/65 | 75/55#
9 Burpees over bar
20 Double-unders


Competition 
For time / 15 cap
30 Burpees
10/5 Bar Muscle-ups
7 Bear Complex 115/80 | 95/65
Bike 30 Calories
7 Bear Complex
10/5 Bar Muscle-ups
30 Burpees


*Cool Down 
Rest 1 min after WOD
-then
Max UB WBS

Sunday, September 4, 2016

Labor Day: Hot Shot 19 - Squats, Power Cleans, Pull-ups, Run

10am Class Only Today.  
Have a safe and happy Labor Day!


WOD - Hotshots 19 / Teams of 4

6 RFT
30 Air Squats
19 Power Cleans, 135/95/65
7 Strict Pull-ups | Masters:  kipping pull-ups
Run 400m




Saturday, September 3, 2016

Deads, Front Squats, Power Cleans, Push PRess, Lunges, Power Sntach, Push ups, OHS, Hollow, THrusters, Run, KBS, Pull ups, Bike, Burpees, WBS

WOD

Teams of 2 /

WOD 1 - AMRAP 7 / 1 works, switch each round
7 Deadlifts
5 Front Squats
3 Power Cleans
*135/95/65

-rest 2 min

WOD 2 - Tabata / 2 Rounds / Alt each exercise and each round
A - Air Squats
B - Push Press
A - Lunges
B - Power Snatch
A - HR Push ups
B - Overhead Squats
A - Hollow Rocks
B - Thrusters
*75/55/35

-rest 2 min

WOD 3 - AMRAP 7 / 1 works, tag in & out as needed
Run 200m
21 KBS 55/35/25
12 Pull-ups

-rest 2 min

WOD 4 - For time / 7 cap / One works
30 Calories Bike (30 reps)
30 Burpees (30 reps)
30 WBS
*Any order



Friday, September 2, 2016

Bear Complex, Double-unders

Bar & Accessory

Back Squat
20@60%, 15@65%, 10@70%, 5@75%, 3@80%, 2@85%, 1@90%, 1@95%

_________________________________________________________________________

Foundations
For time / 18 cap
Run 800m
50 Hand Release Push-ups
50 Hollow Rocks
50 Air Squats
Run 800m


Conditioning 
For time / 16 cap
7-6-5-4-3-2-1
Bear Complex, 96/65 | 75/55
10-20-30-40-50-60-70
Double-unders


Competition 
5 RFT / 15 cap
10 cal Bike
5 Squat Cleans, 155/105 | 135/95
3 Toe-C2B combo


*Cool Down 
Rest 1 min after WOD
-then
For time:  30 Thrusters, 95/65 | 75/55


Thursday, September 1, 2016

Squats, DU's, KBS, Burpees

Bar & Accessory

A) Hang Snatch High Pull + Hang Power Snatch + Hang Squat Snatch, 5x1 @ 60% of 1 RM Snatch
B) GH Raise, 5x5
C) Handstand Toggles or Shoulder Taps, 5x10
_________________________________________________________________________

Foundations
For time / 18 cap
Row 500m
100 Single unders
5 Atomic Sit-ups, 45/25 | 35/15#
Bike 30 Calories
100 Single unders
5 Atomic Sit-ups, 45/25 | 35/15#
Run 400m
100 Single unders
5 Atomic Sit-ups, 45/25 | 35/15#


Conditioning 
For time / 18 cap
100 Air Squats
75 Double-unders
50 KBS 55/35 | 45/225
25 Burpees
50 KBS
75 Double-unders
100 Air Squats


Competition 
AMRAP 15
30 Deads
20 Front Squats
10 Power Cleans

*185/135 | 155/105



*Cool Down 
Rest 1 min after WOD
-then
For time:  30 Hang Squat Cleans, 95/65 | 75/55