Monday, October 31, 2016

OH Hold, DU's, Pull ups, Thrusters

WOD

Bar Work & Accessory
A) Push Press + Thruster + Push Jerk + Split Jerk, 1-1-1-1-1
B) Back Squat, 5@70%, 4@75%, 3@80%, 2@85%, 1@90%
 __________________________________________________________

Foundations 
AMRAP 12
Row 500m
21 Burpees
Bike 30 cals
15 Burpees
300 Single-unders
9 Burpees


Conditioning
For time / 12 cap
Accumulate 2 mins - Overhead Hold, 95/65 | 75/55
-then
45 Double-unders
15 Pull-ups
30 Thrusters, 95/65 | 75/55
15 Pull-ups
45 Double-unders



Competition - "15.4"
AMRAP 8
3 HSPU | masters:  Push Press, 95/65
3 Cleans,185/125 | 115/75
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
etc. adding 3 reps to the HSPU each round and 3 reps to the cleans every 3 rounds


Kicker
Rest 1 minute
-then
1 minute:  AMRAP Burpees

Saturday, October 29, 2016

Fight Gone Bad & Barbell 50

WOD

Teams of 5 /

3 Rounds / Each athlete will complete each exercise each of 3 rounds
1 min - WBS, 20/14/10#
1 min - Summo Deadlift High-pull, 75/55/35
1 min - Box/Tire Jump, 20"
1 min - Push Press, 75/55/35
1 min - Bike for Calories
-rest 1 min

2 minutes, then...

AMRAP 12 / Do 20 seconds of bar work then 10 burpees / After doing 20 seconds of bar work, P-1 will tag P-2 and then begin doing burpees, etc. Once P-5 has completed 20 seconds of bar work, P-1 will resume bar work.

50 Deadlifts
50 Hang Power Cleans
50 Front Squats
50 Push Press
50 Hang Power Snatch
50 Overhead Squat
50 Thruster
*115/80 | 95/65


Friday, October 28, 2016

Burpees, Snatches

WOD

Bar Work & Accessory
A) Shoulder Press, 3x3 @ 87.5% of 1 RM
B) Snatch High-pull, 3x3 @ same load as A
C) GHD Sit-up, 3x5-10
 __________________________________________________________

Foundations 
AMRAP 20
150 Single-unders
90 Air Squats
150 Single-unders
60 Hollow Rocks
150 Single-unders
30 Burpees


Conditioning
For time / 20 cap
30 Lateral Burpees over bar
10 Snatches 135/95 | 115/75
20 Lateral Burpees
20 Snatches 115/75 | 95/65
10 Lateral Burpees
30 Snatches 95/65 | 75/55


Competition 
For time / 12 cap
30 Front Squats 155/105 | 135/95
40 Cals Bike
50 T2B (5 Power Cleans each break...same weight as Front Squats)


Kicker
Rest 1 minute
-then
2 AMRAP - Bike for calories




Thursday, October 27, 2016

Bike, Hang Squat Cleans

WOD

Bar Work & Accessory
A) Overhead Squat 1x5 @ 87.5% of 1 RM
B) Snatch Grip Deadlift 3x5 @ same load as A
C) Handstand Hold Attempts, 5x5
 __________________________________________________________

Foundations 
5 RFT / 20 cap
15 WBS, 14/10/6#
Run 200m

Conditioning
5 Rounds / 3 minute clock
Bike for cals, 20/15
AMRAP Hang Squat Cleans, 135/95 | 115/75
-rest 1 min

Competition 
3 RFT
Run 800m
21 Thrusters, 95/65 | 75/55
12 C2B, (men - strict)


Kicker
Rest 1 minute
-then
For time: Row 300m



Wednesday, October 26, 2016

Double-unders, Sit ups, Front Rack Lunges, Pull ups

WOD

Bar Work & Accessory
A) Clean + Clean & Jerk, 1x3@ 60%, 1x2@70%, 3x1@80%
-then
B) Front Squat 3-3-3
C) Row - 3x100m for time
 __________________________________________________________

Foundations 
For time / 16 cap
Row 500
30 Deadlifts, 95/65/45
Bike 30 calories
30 Hang Power Cleans, 95/65/45
Run 400m
30 Front Squats, 95/65/45

Conditioning
AMRAP 20
100 Double-unders
75 Sit-ups
50 Front Rack Lunges, 95/65 | 75/55
25 Pull-ups

Competition 
5 RFT
10 Squat Snatches 95/65 | 75/55
20 GHD Sit ups
Run 200m


Kicker
Rest 1 minute
-then
For time: Run 800m

Tuesday, October 25, 2016

Bike, Buprees

WOD

Bar Work & Accessory
A) Turkish Get-up, 1-1-1-1-1
B) Reverse Grip Strict Pull-ups, 5x5-10
 __________________________________________________________

Foundations 
Partner WOD / 20 cap / 1 works
Row 1000m
-then 10 Rounds of:
5 Pull-ups
10 Shoulder Press, 75/55/35
15 Air Squats
-then
1000 Single-unders


Conditioning
Partner WOD / 3 Rounds
Tabata Bike (8 rounds of 20 seconds of work followed by 10 seconds of rest)
Resting Partner accumulates burpees
*Score = calories + burpees


Competition 
AMRAP 20
5 Box Jump, 30/24/20"
20' HSW
7 Bear Complex, 135/95 | 115/75


Kicker
Rest 1 minute
-then
For time:  21 Burpees

Monday, October 24, 2016

Row, Hang Squat Clean, Burpee

WOD

Bar Work & Accessory
A) Snatch, 1x3 @ 60%, 1x2 @ 70%, 3x1 @ 80%
B) Back Squat 3-3-3
C) Double, Triple, Quadruple Unders - 5x10
 __________________________________________________________

Foundations 
AMRAP 15
Run 200m or Row 250m
15 KBS, 55/35 | 45/25#
15 Hand Release Push-ups


Conditioning
AMRAP 20
20 Cal Bike
10 Hang Squat Cleans, 115/80 | 95/65
10 Lateral Burpee over Bar


Competition - "15.3"
AMRAP 14
7 Muscle-ups
50 WBS
100 Double-unders


Kicker
Rest 1 minute
-then
For time:  100 Double-unders or 300 Single-unders


Saturday, October 22, 2016

Burpees, KBS, Power Cleans, Plank Hold, Hand Hold, Front Squats

WOD

Warm-up
A) Row, Bike or Run 400m
B) 50-100 Single or Double-unders
C) Group Mobility Work
 __________________________________________________________

Teams of 3


WOD 1 / AMRAP 9
PA - 5 Burpees
PB - 10 KBS
PC - 1 Power Cleans, 135/95/65
*Rotate & add 1 Power Clean each round 
*Score = total Power Cleans

-rest 2 mns

WOD 2 / AMRAP 9
PA - Plank Hold
PB - Hang Hold
PC - AMRAP Front Squats, 135/95/65
*Rotate each break on either hold

-rest 2 mins

WOD 3 / AMRAP 9 / 1 works
30 Doubles or 90 Singles
5 Push Press, 135/95/65
*2 accumulate burpees / Switch each round





Friday, October 21, 2016

Row

WOD

Bar Work & Accessory
A) Overhead Squat 3x5 @ 85% of 1 RM
B) Power Cleans 3x5 @ same as A
C) Seated Box Jumps, 5-5-5-5-5
 __________________________________________________________

Foundations 
5 RFT / 20 cap
100 Single-unders
20 Goblet Squats, 55/35 | 45/25
10 Hand-release Push ups


Conditioning
Row 5K / 25 cap
*100m = 1 rep


Competition 
For time / 7 cap
45 Bike calories
45 Squat Cleans, 115/80 |  95/65
45 T2B


Kicker
Rest 1 minute
-then
For time:  5 Sled Push, 4/2 | 3/1


Thursday, October 20, 2016

WBS, GHDSU, Double-unders, T2B

WOD

Bar Work & Accessory
A) Strict Shoulder Press 5x3 @ 85% of 1 RM
B) Snatch High Pulls 5x3 @ same load as A
C) Strict Pull-ups, 5-5-5-5-5
 __________________________________________________________

Foundations 
3 RFT / 18 cap
Run 400m
21 Thrusters 45/35/15


Conditioning
For time / 15 cap
100 WBS
50 GHD SU
100 Double-unders
50 WBS


Competition 
5 RFT / 30 cap
Run 800m
10 Deads 315/225 | 255/185


Kicker
Rest 1 minute
-then
2 mins - ROW AFAP

Wednesday, October 19, 2016

OHS, C2B

WOD

Bar Work & Accessory
A) Clean High-pull + Power Clean + Push Jerk, 1-1-1-1-1
B) Snatch Deadlift, 3-3-3-3-3 (same loads as A)
C) GHD Sit ups, 5x5-10
 __________________________________________________________

Foundations 
For time:
100 Burpees


Conditioning
0-3:00 / 2 Rounds
10 Overhead Squats, 95/65 | 75/55
10 C2B | Masters - Pull-ups

3:00 - 6:00 / 2 Rounds
12 Overhead Squats, 95/65 | 75/55
12 C2B | Masters - Pull-ups

6:00 - 9:00 / 2 Rounds
14 Overhead Squats, 95/65 | 75/55
14 C2B | Masters - Pull-ups

Etc, follow same pattern until you fail to complete both rounds


Competition 
3 RFT / 30 cap
Row 500m
21 Thrusters, 95/65 | 75/55 (each break add 5 more thrusters)
200m Farmers Carry 55/35 | 45/25# KB's (each break do 5 burpees)


Kicker
Rest 1 minute
-then
Max UB WBS


Tuesday, October 18, 2016

DU's, WBS, Burpee Box Jump Overs, Row

WOD

Bar Work & Accessory
A) Snatch High Pull + Power Snatch + Snatch Balance, 1-1-1-1-1
B) Super Duper Strict Push-ups, 5x5-10
C) Double or Triple-unders, 5x10
 __________________________________________________________

Foundations 
For time / 15 cap
50 cals Bike
40 Hang Power Cleans 95/65 | 75/55
30 Strict Banded Pull-ups
20 Front Squats 95/65 | 75/55
10 Atomic Sit-ups, 45/25/15


Conditioning
0:00-5:00
AMRAP Double-unders
5:00-10:00
AMRAP WBS
10:00-15:00
AMRAP Burpee Box Jump Overs, 24/20"
15:00-20:00
AMcalsAP Row

*Score = total reps + calories


Competition 
AMRAP 20
Run 400m
10 Squat Cleans 135/95 | 115/80
10 T2B


Kicker
Rest 1 minute
-then
For time:  Run 800m

Monday, October 17, 2016

T2B, Deads, Snatches

WOD

Bar Work & Accessory
A) Back Squats  5-5-5-5-5
B) Front Squat 1-1-1-1-1 (same loads as A)
C) Handstand Hold Attempts, 5x5
 __________________________________________________________

Foundations 
Partner WOD / AMRAP 15
30 Synchronized Air Squats
20 Synchronized KBS, 55/35/25
10 Synchronized HR Push-ups


Conditioning
AMRAP 9
15 T2B
10 Deads
5 Snatches
*115/75 | 95/55


Competition 
AMRAP 20
20 Deads 275/185 | 225/155
40 WBS
20 Hang Cleans 185/135 | 155/105
40 WBS
20 Push Press 135/95 | 115/80
40 WBS


Kicker
Rest 1 minute
-then
For time:  33 Burpees


Saturday, October 15, 2016

Single unders, Burpees, Deads, Step ups, Power Cleans, Sit ups, Front Squats, Push ups, S2O

Partner WOD / AMRAP 30

200 Single-unders (share work)
50 Alt Burpees
30 Deadlifts, 135/95/65 (tag in & out as needed)
200 Single-unders
50 Alt Step-ups, 20"
30 Power Cleans, 135/95/65 (tag in & out as needed)
200 Single-unders
50 Alt Sit ups
30 Front Squats, 135/95/65 (tag in & out as needed)
200 Single-unders
50 Alt Hand-release Push ups
30 Shoulder-to-Overhead, 135/95/65 (tag in & out as needed)


Friday, October 14, 2016

Double-unders, Front Squats

WOD

Bar Work & Accessory
A) Overhead Squats 3x5 @ 82.5% of 1 RM
B) Power Cleans 3x5 @ same loads as A
C) Handstand Hold Attempts, 5x5
 __________________________________________________________

Foundations 
AMRAP 15
5 Burpees
10 WBS, 14/10/6#
15 Hang Power Cleans, 75/55 | 65/45

Conditioning
5 RFT / 20 cap
50 Double-unders
10 Power Snatch, 115/80 | 95/65

Competition 
2 RFT
Row 1000m
50 Thrusters 45/35#
30 Pull-ups
-rest 8 mins

_____________________________

Kicker
Rest 1 minute
-then
AMRAP 2 - Bike for cals

Thursday, October 13, 2016

Bike, Hang Squat Cleans, Burpees

WOD

Bar Work & Accessory
A) Turkish Get-up, 1-1-1
B) Seated Box Jump, 5-5-5
C) Pistols or Single-leg Stand Up, 3x2
 __________________________________________________________

Foundations 
For time / 20 cap
500 Single-unders
50 KB Deadlifts 70/45 | 55/35
30 Hand-release Push-ups


Conditioning
For time / 30 cap
50 Cals Bike
-then
20 Rounds
3 Hang Squat Cleans, 135/95 | 115/80
2 Lateral Burpees Over Bar


Competition 
AMRAP 30
75 WBS
60 T2B
45 Cleans 135/95 | 115/80
30 OHS 135/95 | 115/80
1500m Row

_____________________________

Kicker
Rest 1 minute
-then
AMRAP 2 - WBS

Wednesday, October 12, 2016

Run

WOD

Bar Work 
A) Strict Press, 5x3 @ 82.5% of 1 RM
B) Snatch High Pull, 5x3 @ same as A
C) Strict Pull-ups, 5x5
 __________________________________________________________

Foundations 
21-15-9 / 20 cap
Row for calories
Thrusters 75/55 | 65/45#
Burpees


Conditioning
For time / 30 Cap
Run 1600m
-rest 3 mins
Run 1200m
-rest 2 mins
Run 800m
-rest 1 min
Run 400m


Competition 
3 RFT / 20 cap
20 Tire Flips
100 Double-unders
KB Farmers Carry around bldg, 55/35 | 45/25#

_____________________________

Kicker
Rest 1 minute
-then
For time:  50 KBS, 70/45 | 55/35#



Tuesday, October 11, 2016

Sled Push, Double-unders, Run

WOD

Bar Work 
A) 3 Deadlifts + 1 Hang Power Clean + 2 Front Squats, 1-1-1
B) Double or Triple-under work, 5x10
C) Mobility, 5x1min
 __________________________________________________________

Foundations 
3 RFT / 15 cap
30 Lunges
200m Overhead Carry, 45/25/15#
30 Knee-ups


Conditioning
Teams of 3 / AMRAP 20
Sled Push, 4/2 | 3/1
30 Double-unders
Run 200m


Competition 
For time / 20 cap
40' HSW
40 GHDSU
40' Front Rack Lunge, 135/95 | 115/80
40 cals Bike
40 cal Row
40' Front Rack Lunge, 135/95 | 115/80
40 GHDSU
40' HSW

_____________________________

Kicker
Rest 1 minute
-then
1 Minute:  Row As Far As Possible



Monday, October 10, 2016

Run, Hang Squat Clean,

WOD

Bar Work 
Snatch 1x3 @ 60%, 1x3 @70%, 3x3 @ 75%
 __________________________________________________________

Foundations 
Partner WOD / 20 cap
30 Single-unders
12 KBS, 55/35 | 45/25
7 Burpees


Conditioning
7 RFT / 24 cap
Run 200m or Row 250m
10 Hang Squat Cleans, 95/65 | 75/55


Competition - " Glen"
For time / 30 cap
30 Clean & Jerks, 135/95 | 115/80
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

_____________________________

Kicker
Rest 1 minute
-then
AMRAP 2 - Burpees


Run, Hang Squat Cleans

WOD

Bar Work 
Snatch 1x3 @ 60%, 1x3 @70%, 3x3 @ 75%
 __________________________________________________________

Foundations 
Partner WOD / 20 cap
30 Single-unders
12 KBS, 55/35 | 45/25
7 Burpees


Conditioning
7 RFT / 24 cap
Run 200m
10 Hang Squat Cleans, 95/65 | 75/55


Competition - " Glen"
For time / 30 cap
30 Clean & Jerks, 135/95 | 115/80
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

_____________________________

Kicker
Rest 1 minute
-then
AMRAP 2 - Burpees


Friday, October 7, 2016

Single unders, Deads, Box Jumps, HPC, Burpees, Front Squats, Pull ups, S2O

WOD

Teams of 2

A)  AMRAP 9
50 Single-unders
15 Deadlifts 115/80 | 95/65
*Switch each round

B) AMRAP 8
10 Box Jumps
15 Hang Power Cleans 115/80 | 95/65
*Switch each round

C) AMRAP 7
15 Burpees
10 Front Squats 115/80 | 95/65

D) AMRAP 6
10 Pull-ups
15 Shoulder to Overhead 115/80 | 95/65

*Rest 2 mins b/w rounds

Double-unders, Power Snatches

WOD

Bar & Accessory
A) Overhead Squat, 3x5 @ 80% of 1 RM
B) Snatch Grip Deadlift, 3x5 @ same loads as A
C) Row for time:  3x100m 
__________________________________________________________

Foundations 
For time / 15 cap
50 Air Squats
-then
3 Rounds of:
Run 200m
12 Strict Banded Pull-ups
21 KBS, 55/35 | 45/25#
-then
50 Hand Release Push-ups


Conditioning
Partner WOD / AMRAP 12
30 Double-unders
15 Power Snatches, 75/55 | 65/45


Competition
3 RFT / 20 cap
15 UB Back Squats, 225/135 | 205/115
Row 1k
30 GHD Sit ups

_____________________________

Kicker
Rest 1 minute
-then
3 minutes to find a 1 Rep Max Clean & Jerk

Thursday, October 6, 2016

WBS, Pull-ups, Deads

WOD

Bar & Accessory
A) Strict Press, 3x5 @ 80% of 1 RM
B) Snatch High Pull, 3x5 @ same loads as A
C) Handstand Hold Attempts, 5x10
__________________________________________________________

Foundations - "Festivus Games Floater WOD"
4 minute Cap
PA - Row 250m
PB - 60 Double-unders or 120 Single-unders
-then switch and repeat
-rest 1 minute

then at the 5 minute mark,

AMRAP 9 (this is not part of the Festivus Floater WOD)
20 OH Lunges, 45/25 | 35/15# plate
10 KB Deadlifts, 70/45 | 55/35#
5 Burpees


Conditioning
AMRAP 12
50 WBS
50 Pull-ups
50 Deads 185/135 | 155/105#


Competition
AMRAP 20 / Partner WOD
5 Power Clean & Jerks, 185/135 | 155/105 (alt. each round)
10 Synchronized T2B

_____________________________

Kicker
Rest 1 minute
-then
For time:  30 Hang Squat Cleans, 95/65 | 75/55#

Wednesday, October 5, 2016

Thrusters, Pull-ups

WOD

Bar & Accessory
A) Front Squat, 3@80%, 1@85%, 3x80%, 1@87.5%, 3@80%, 1@90%
B) Clean Deadlift, 3x3 @ 90% of best clean
C) Double or Triple-unders, 5x10 attempts
__________________________________________________________

Foundations - "Festivus WOD #3" (see https://festivusgames.com/divisions/ for details)
4 Rounds each, for time
20 Alternating Med Ball Sit-ups w/ plate seperating feet
then PA Runs to center of parking lot & back w/ Med Ball, then...
10 WBS, 20/14/10#
then,
Set ball on plate and tag partner
* The team completes a total of 4 rounds each 
-then 
AMRAP 4 
Power Snatches, 95/65 | 65/45
*Tag in & out as needed


Conditioning
For time / 10 cap
21-15-9
Thrusters, 95/65 | 75/55
Pull-ups
-rest 30 seconds


Competition
AMRAP 10
Ring Muscle-ups

_____________________________

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


Tuesday, October 4, 2016

KBS, DU's, Burpees

WOD

Bar & Accessory
A) Power Snatch + Overhead Squat + Snatch Balance, 1-1-1-1-1
B) Bent Over Rows, 5-5-5-5-5
C) Mobility 5x1 min
__________________________________________________________

Foundations
Partner WOD / AMRAP 7
PA does Hang Hold
PB does AMRAP Burpee Box Jumps or Step-ups, 20"
*Switch every time partner that is holding drops from the bar


Conditioning
For time / 15 cap
150 Double-unders
100 KBS, 55/35 | 45/25#
50 Burpees


Competition
AMRAP 10
40 Cals Bike
30 Fat Bar Power Cleans, 95/65 | 75/55
20 HSPU

_____________________________

Kicker
Rest 1 minute
-then
Bike 30 cals for time

Monday, October 3, 2016

Clean, WBS, Pull-ups

WOD

Bar & Accessory
A) Power Clean + Front Squat + Thruster, 1-1-1-1-1
B) Seated Box Jump, 5-5-5-5-5
C) Mobility 5x1 min
__________________________________________________________

Foundations
5 RFT / 15 cap
20 KBS, 55/35 | 45/25#
100 Single-unders
10 Burpees


Conditioning
For time / 12 cap
30 Power Cleans, 135/95 | 115/80#
150 WBS, 20/14/10
AMRAP Pull-ups


Competition
For time / 9 cap
21 Pull-ups
21 Thrusters 95/65 | 75/55
15 C2B | Masters: Pull-ups
15 Thrusters 135/95 | 115/80
9 Bar Muscle-ups | Masters: Pull-ups
9 Thrusters, 155/105 | 135/95


_____________________________

Kicker
Rest 1 minute
-then
Row 500m for time