Tuesday, January 31, 2017

Deads, Burpees, Row

WOD
____________

Bar Work

EMOM x 10:  3 Postition Clean, work to a heavy set

___________________________________________________________

Foundations 
3 RFT / 15 cap
300 Single-unders
15 Burpees
10 Front Squats 75/55/35#


Conditioning
AMRAP
3 mins
21 Deads 155/105 | 135/95  
21 Burpees over rower
Max Cal Row
-rest 2 mins
3 mins
18 Deads 185/135 | 165/115
18 Burpees over rower
Max Cal Row
-rest 2 mins
3 mins
15 Deads 225/155 | 205/135
15 Burpees over rower
Max Cal Row
-rest 2 mins
3 mins
12 Deads 245/175 | 225/155
12 Burpees over rower
Max Cal Row


Competition - "Flight Simulator"
20 cap / Unbroken Double-unders (stop b/w sets)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5


*Kicker
Rest 1 minute
-then
For time:  21 Box Jumps, 15 Front Rack Lunges 95/65 | 75/55, 9 C2B


Monday, January 30, 2017

Burpee Box Jumps, T2B, Row

WOD
____________

Bar Work

EMOM x 10 - Snatch + Hang Snatch + High-hang Snatch

___________________________________________________________

Foundations 
3 RFT / 15 cap
Run 200m
50 Air Squats
30 Sit-ups


Conditioning
3 RFT / 12 cap
7 Burpee Box Jumps, 24/20"
14 T2B
21 Cal Row


Competition
AMRAP 15
10-20-30-40-50, Push-ups (men - strict)
50-40-30-20-10, GHD Sit ups


*Kicker
Rest 1 minute
-then
For time:  A) 20 Burpees, B) 20 Power Cleans 135/95 | 115/80, C) 20 Cals Bike
A = Foundations / A+B = Conditioning / AB&C = Competition


Saturday, January 28, 2017

Squats, Sist ups, Push-ups, Power Cleans, Front Squats, Power Snatch, Bike, Burpees, Row

WOD / Teams of 3

WOD #1 / 3 RFT / 9 cap
3 people - 30 Synchronized Air Squats, 20 Synchronized Sit-ups, 10 Synchronized HR Push-ups
2 people - 30 Synchronized Air Squats, 20 Synchronized Sit-ups, 10 Synchronized HR Push-ups
1 person - 30 Air Squats, 20 Sit-ups, 10 HR Push-ups

-rest 2 mins

WOD #2 / 3 RFT / 9 cap / 1 works
21 Power Cleans
15 Front Squats
9 Power Snatch
*135/95/65

-rest 2 mins

WOD #3 / AMRAP 9 / 1 works
Bike 10 cal
15 Burpees
Row 20 cals

-rest 2 mins

WOD #4 / AMRAP / 9 cap
Each team mate - Max Unbroken Hang Power Cleans, 135/95/65
Each team mate - Max Unbroken WBS
Each team mate - Max Unbroken KBS 55/35/25#










Friday, January 27, 2017

OH Carry, GHDSU, Power Cleans, Power Snatches, Thrusters, T2B

WOD
____________

Bar Work

EMOM x 10 - Snatch Balance + Overhead Squat (work to a heavy set)

___________________________________________________________

Foundations 
Partner WOD / AMRAP 20
25 Single unders
15 HR Push-ups
25 Single unders
15 Box Jump Overs or Step Overs
25 Single unders
15 Front Squats 95/75/55

25 Single unders
10 HR Push-ups
25 Single unders
10 Box Jump Overs or Step Overs
25 Single unders
10 Front Squats 115/85/65

25 Single unders
5 HR Push-ups
25 Single unders
5 Box Jump Overs or Step Overs
25 Single unders
5 Front Squats 125/95/75


Conditioning
For time / 20 cap
200m Single-arm Overhead Carry, 45/25/15# plate (switch arms as needed)
30 GHDSU
21 Power Cleans + 15 Power Snatches + 9 Thrusters, 135/95 | 115/75#
30 T2B
200m Single-arm Overhead Carry, 45/25/15# plate


Competition
3 RFT / 20 cap
10 UB T2B
20 UB Pull-ups
30 UB WBS
40 UB KBS, 55/35 | 45/25
50 UB DU's


*Kicker
Rest 1 minute
-then
For time - 15 Box Jumps, 10 Burpees Box Jumps, 5 Box Jump Overs, 24/20"

Thursday, January 26, 2017

Singles, Push ups, Box Jump Overs, Front Squats

WOD
____________

Bar Work

EMOM x 10 - 2 Snatch Grip Deadlift (start in the snatch set up vs. deadlift set up)

___________________________________________________________

Foundations 
For time / 16 cap
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
-then
In any order:  Row 300m, Bike 15 cals, Run 200m, 50 Single-unders
-then
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats


Conditioning
10 RFT / 20 cap
15 WBS
30 Double-unders


Competition
For time / 20 cap
Run 800m
7 Thrusters @ 80%
50 T2B
7 Snatches @ 80%
50 GHDSU, 20/14/10# Med Ball
7 Clean & Jerks @ 80%
Run 800m


*Kicker
Rest 1 minute
-then
AMRAP - 1 min Row for cals, 1 min Burpees, 1 min Hang Power Cleans 135/95 | 115/75


Wednesday, January 25, 2017

Bike, Burpees, Thrusters, Pull-ups

WOD
____________

Bar Work

EMOMx10 - Clean High-pull + 1 Clean & Jerk

___________________________________________________________

Foundations 
AMRAP 20 / Partner WOD
50 Single-unders
10 HR Push-ups
5 Power Snatches 75/55/35


Conditioning
AMRAP
0:00 - 3:50 Tabata Bike - cals
4:00 - 7:00 Burpees
7:00 - 9:00 Thrusters 95/65 | 75/55
9:00 - 10:00 Pull-ups


Competition
AMRAP 12
6 Alt. Single Arm DB Snatch, 80/50 | 60/35
5 HSPU (men - strict)
4 T2B + C2B combo
3 Deads 315/225 | 275/185
2/1 Ring Muscle-ups

       
*Kicker
Rest 1 minute
-then
For time:  20 cal Bike + 20 Thrusters 95/65 | 75/55 + 10 Pull-ups


Tuesday, January 24, 2017

Row, KBS, Burpees

WOD
____________

Bar Work

 EMOMx10 - Squat Clean Thruster + Push Press + Push Jerk + Split Jerk

___________________________________________________________

Foundations 
AMRAP 15
20 Lunges
10 Deadlifts, 135/95/65
5 Burpees to plate


Conditioning
2 RFT / 18 cap
Row 750m
50 KBS, 55/35 | 45/25#
30 Pull-ups


Competition
AMRAP 15
3/1 Ring Muscle-ups
20 seconds - max calories Bike
20' HSW

         
*Kicker
Rest 1 minute
-then
For time: 30 Hang Power Cleans + 20 Bar Facing Burpees + 10 Thrusters, 95/65 | 75/55


Monday, January 23, 2017

HPC, T2B, HPS, T2B, Thruster, T2B

WOD
____________

Bar Work

A) EMOMx7 - Snatch High-pull + Hang Snatch, work to a heavy set
B) Front Squats, 3-3-3-3-3

___________________________________________________________

Foundations / BWO
For time / 15 cap
Row 1000m
50 Burpees


Conditioning
AMRAP 15
21-15-9 Hang Power Clean, 95/65 | 75/55
10 T2B after each round
-then
21-15-9 Hang Power Snatch, 95/65 | 75/55
10 T2B after each round
-then
21-15-9 Thruster, 95/65 | 75/55
10 T2B after each round


Competition
For time / 20 cap
500 Double-unders
*each break do 3 Hang Squat Cleans, 155/105 | 135/95

             
*Kicker
Rest 1 minute
-then
For time: 30 Burpee Box Jumps, 20"




Saturday, January 21, 2017

Run, KBS, Pull ups, Row, Thrusters, Clean & Jerks, Power Snatch, WBS

Partner WOD

3 RFT/ 10 cap:  Run 400, 21 KBS 55/35/25, 12 Pull-ups (switch as needed)

-rest :60

For time/ 10 cap:  Row 1000m, 50 Thrusters 45/35, 30 Pull-ups

-rest :60

AMRAP 5 - Max reps Clean & Jerks 135/95/65
AMRAP 5 - Max reps Power Snatch 135/95/65
AMRAP 5- Max reps Wall Ball Shots, 20/14/10


*Score = time - total reps


Friday, January 20, 2017

Double-unders, WBS, Pull-ups

WOD
____________

Bar Work

A) EMOM x 7 - 2 Snatch (find a heavy set)
B) EMOM x 7 - 2 Clean + 1 Jerk (find a heavy set)

___________________________________________________________

Foundations
Partner WOD / 20 cap / 1 works, 1 rests
5 Rounds of:
5 Air Squats
4 Lunges
3 Push-ups
2 Burpees
-then
5 Rounds of:
Row 200m
100 Single-unders
-then
5 Rounds of:
9 Deadlifts
7 Hang Power Cleans
5 Shoulder to Overhead
*95/65 | 75/55#


Conditioning
AMRAP 13
150 Double-unders
90 WBS
30 Pull-ups


Competition
10 Rounds / 1 minute clock
15/10 cals on Assault Bike
Max Thrusters 95/65 | 75/55
-rest 1 min
*Score = total thrusters

               
*Kicker
Rest 1 minute
-then
For time:  30 Burpees over bar


**Chaser
Rest 1 minute
-then
For time:  30 Hang Power Cleans 135/95 | 115/75


Thursday, January 19, 2017

Double-unders, Hang Squat Cleans

WOD
____________

Bar Work

EMOM x 10 - 3 Overhead Squats (from the floor)

___________________________________________________________

Foundations
For time / 15 cap
50 Single-unders
40 WBS 14/10/6
30 Sit-ups
20 Burpees
10 Calories Bike
20 Burpees
30 Sit ups
40 WBS 14/10/6
50 Single-unders


Conditioning
AMRAP 12
30 Double-unders
Max UB Hang Squat Cleans 115/80 | 95/65
*Score = total Hang Squat Cleans

Competition
10 Rounds
1st min - Max Cals Row
2nd min - Max Distance HSW

                 
*Kicker
Rest 1 minute
-then
For time: 20 cals Bike


**Chaser
Rest 1 minute
-then
Max UB Thrusters 95/65 | 75/55#


Wednesday, January 18, 2017

Bike, Thruster, Pull ups

WOD
____________

Bar Work

EMOM x 10 - Bear Complex (work to a heavy set)

___________________________________________________________

Foundations
Partner WOD / For time / 20 cap
100 Burpees / 1 partner always holding a push-up position
100 Box Jumps or Step-ups, 20" / 1 partner always holding a dead hang form a pull-up bar
100 KBS, 55/35 | 45/25, 1 partner always holding a barbell overhead, 75/55/35#


Conditioning
21-15-9 / 15 cap
Bike for calories
Thrusters 95/65 | 75/55
Pull-ups


Competition
For time / 17 cap
42 HSPU
36 C2B
30 bar facing burpees
24 Hang Power Snatch w/Fat Bar, 105/75
18 Clean & Jerks 185/125 | 155/105
12 OHS 185/125 | 155/105
6 Bar Muscle-ups

                   
*Kicker
Rest 1 minute
-then
For time: 30 Box Jump Overs, 24/20


**Chaser
Rest 1 minute
-then
Max UB KBS, 55/35 | 45/25


Tuesday, January 17, 2017

Burpees, Deads, T2B

WOD
____________

Bar Work

EMOM x 10 - Clean High Pull + Hang Clean + Split Jerk

___________________________________________________________

Foundations
AMRAP
5 mins - Burpees
4 mins - Deadlifts
3 mins - Hang Power Cleans
2 mins - Front Squats
1 min - Push Press
*95/65/45


Conditioning
For time / 12 cap
30 Deads 225/185 | 205/155
40 T2B
50 Bar-facing Burpees


Competition
5 RFT / 15 cap
10 Front Rack Step Ups, 20" Box, 135/95 | 115/80#
10/5 Ring Dips
Sprint 200m

                       
*Kicker
Rest 1 minute
-then
For time: Row 500m


**Chaser
Rest 1 minute
-then
Max UB WBS



Monday, January 16, 2017

Power Cleans, Front Squats, S2O, Power Snatch, Thruster

WOD
____________

Bar Work

A) EMOM x 7 - 1 Snatch (no heavier than 90%)
B) Front Squat - 3@60%, 3@70%, 3@75%, 3@80%, 3@85%

___________________________________________________________

Foundations
For time / 15 cap
15 Burpees
30 Overhead Lunges 45/25/15
500 Single-unders
30 Overhead Lunges 45/25/15
15 Burpees


Conditioning
10 RFT / 15 cap
5 Power Cleans
4 Front Squats
3 S2O
2 Power Snatch
1 Thruster

115/80 | 95/65#


Competition
AMRAP 20
5 UB Hang Power Cleans, 155/105 | 135/95
10 UB T2B
15 UB WBS, second bolt or higher

                         
*Kicker
Rest 1 minute
-then
For time: 21 Burpees


**Chaser
Rest 1 minute
-then
For time:  Bike 20 cals


Saturday, January 14, 2017

Burpees, Box Jumps, KBS, Clena & Jerks, Bike, Push-ups, Row, Thrusters

WOD
____________

WOD #1 / AMRAP 10


5 Burpees
10 Box Jumps, 20"
15 KBS, 55/35/25#

-rest 2 mins

WOD #2 / Partner WOD / 10 RFT / Switch each round

6 Clean & Jerks, 135/95/65

-rest 2 mins

WOD #3 / Teams of 3 / For time

Bike 150 cals / switch every 15/10 cals / resting partners do Push ups
-then
Row 3000m  / switch ever 300/200m / resting partners do Thrusters, 75/55/35
* subtract total reps from time







Friday, January 13, 2017

KBS, Pull ups, WBS

WOD
____________

Bar Work
Back Squat - 5@70%, 4@75%, 3@80%, 2@85%, 1@90%, 1@95%

_______________________________________________________

Foundations
Partner WOD / AMRAP 18
30 Single-unders
5 Hang Power Snatch, 75/55/35
7 Push ups

Conditioning
For time / 16 cap
90 KBS 55/35 | 45/25
30 Pull-ups
90 WBS
30 T2B

Competition
For time / 20 cap
Row 100 cals
3/1 Ring Muscle-ups
150 Double-unders
3/1 Ring Muscle-ups
50 GHD Sit ups
3/1 Ring Muscle-ups
150 Double-unders
3/1 Muscle-ups
Row 100 cals

                           
*Kicker
Rest 1 minute
-then
Row as far as possible in 90 seconds


**Chaser
Rest 1 minute
-then
Max UB Hang Squat Cleans, 95/65 | 75/55



Thursday, January 12, 2017

Push ups, Row, Hang Squat Cleans

WOD
____________

Bar Work
EMOM x 10 - Snatch(any) + Behind the Neck Snatch Grip Push Jerk

_________________________________________________

Foundations
Partner WOD / For time / 15 cap
666 Single-unders
66 cals Row
66 Burpees
* 1 works, 1 rests


Conditioning
Partner WOD / 20 cap
100 HR Push ups
75 Cals Bike
50 Hang Squat Cleans, 135/95 | 115/80


Competition
For time / 20 cap
5 Sled Push, 3/2/1
100 Back Squats, 135/95 | 115/80 (floor)
Run 800m

                               
*Kicker
Rest 1 minute
-then
20 cal Bike for time

**Chaser
Rest 1 minute
-then
50 WBS for time


Wednesday, January 11, 2017

Burpees, WBS, Double-unders

WOD
____________

Bar Work
EMOM x 10 - Deadlift, work to a heavy set

_________________________________________________

Foundations
For time / 15 cap
21 Calorie Row
15 Power Cleans, 95/65 | 75/55
9 Burpees
21 Calorie Row
15 Power Snatch, 95/65 | 75/55
9 Burpees
21 Calorie Row
15 Thruster, 95/65 | 75/55
9 Burpees


Conditioning
3 RFT / 15 cap
20 Burpees
30 WBS
40 Double-unders


Competition
For Max Reps
AMRAP 1 - Ring Muscle-ups
AMRAP 2 - Deads 225/135 | 185/115
AMRAP 3 - Bike for Calories
AMRAP 2 - Hang Power Cleans 225/135 | 185/115
AMRAP 1 - Ring Muscle-ups

                                 
*Kicker
Rest 1 minute
-then
50 Push-ups (men - strict)


**Chaser
Rest 1 minute
-then
30 Front Rack Lunges, 95/65 | 75/55#

Tuesday, January 10, 2017

Bike, T2B

WOD
____________

Bar Work
EMOM x 10 - Power Clean + Strict Press

_________________________________________________

Foundations
For time / 15 cap
40-30-20-10
Overhead Lunges, 25/15/10
KBS 55/35/25


Conditioning
For time / 12 cap
21-15-9
Bike for calories
T2B (5 burpee box jump overs each break, 24/20")


Competition
For time / 15 cap
Run 1600m
50 HSPU (men - strict)
*3 Deadlifts every break 315/205 | 245/185

                                   
*Kicker
Rest 1 minute
-then
100 Air Squats for time


**Chaser
Rest 1 minute
-then
30 Hang Power Cleans, 135/95 | 115/80


Monday, January 9, 2017

Pull ups, KB Snatch, Goblet Squats, Box Jumps, Hanstand Toggles

WOD
____________

Bar Work
EMOMx10 - Thruster (from the floor / work to a heavy set)

_________________________________________________

Foundations
For time / 12 cap
250 Single-unders
50 Deadlifts, 135/95 | 115/80
30 Burpees


Conditioning
For time /  cap
10 Pull-ups
20 Alternating 1-arm KB Snatch, 45/35/25
30 Goblet Squats 45/35/25
40 Box Jumps, 20"
50 Handstand Toggles


Competition
For time / 15 cap
Row 500m
30 Power Clean & Jerk 135/95 | 115/80
Row 400m
20 Power Snatch 135/95 | 115/80
Row 300m
10 Thrusters 135/95 | 115/80

                                     
*Kicker
Rest 1 minute
-then
30 Box Jump Overs, 24/20"


**Chaser
Rest 1 minute
-then
30 Back Squat, 135/95 | 115/80


Saturday, January 7, 2017

Squats, Deads, Burpees, Box Jumps, Power Cleans, Push ups, Front Squats, Sit ups, Push Press, Burpees

Partner WOD

AMRAP 7 - 9 Air Squats / 5 Deadlifts 135/95/65# / 3 Burpees
-rest 2 mins
AMRAP 7 - 9 Box Jumps, 20" / 5 Power Cleans each 115/80/55# / 3 Burpees
-rest 2 mins
AMRAP 7 - 9 Push-ups / 5 Front Squats each 95/65/45# / 3 Burpees
-rest 2 mins
AMRAP 7 - 9 Sit ups / 5 Push Press 75/55/35# / 3 Burpees


Score = total reps completed

Friday, January 6, 2017

Row, Thruster, Pull ups, Box Jump, Double unders

WOD
____________

Bar Work
EMOMx10 - Bear Complex

_________________________________________________

Foundations
16 minute clock
30 Burpees
-then in remaining time
AMRAP:
7 Burpees
9 KBS 55/35/25
30 Singles

Conditioning
AMRAP
5 mins - Row for cals
4 mins - Thrusters, 75/55/35
3 mins - Pull-ups
2 mins - Box Jump Overs, 20"
1 min - Double-unders

Competition
EMOMFALAP / 20 cap
20' HSW
2 Hang Squat Cleans, 155/105 | 135/75

                                       
*Kicker
Rest 1 minute
-then
300 Singles or 100 Doubles for time


**Chaser
Rest 1 minute
-then
30 Hang Power Cleans, 135/95 | 115/75

Thursday, January 5, 2017

Row, Burpee, Snatch

WOD
____________

Bar Work
Front Squat 5@80%, 4@80%, 3@80%, 2@85%, 1@90%

_________________________________________________

Foundations
Partner WOD / AMRAP 15 / Both work, switch every minute
Bike for cals
Air Squats

Conditioning
Partner WOD / Both Work
3 mins - A rows for cals while B does burpees, then...
3 mins - B rows for cals while A does burpees, then...
3 mins - A rows for cals while B does Power Snatches, 95/65 | 75/55, then...
3 mins - B rows for cals while A does Power Snatches

Competition
For time
5-4-3-2-1
Sled Push Down, Pull Back 4/2 | 3/1
3 T2B/Muscle-up combo (3 T2B + 1 MU = 1 rep)

                                         
*Kicker
Rest 1 minute
-then
Bike 20 cals for time


**Chaser
Rest 1 minute
-then
30 Hang Power Cleans, 135/95 | 115/75


Wednesday, January 4, 2017

Squats, Push ups, T2B, Pull ups

WOD
____________

Bar Work
EMOM x 10 - Hang Snatch + Overhead Squat

________________________

Foundations
Partner WOD / AMRAP 18
3 Burpees
5 Box Jumps, 20"
7 Hang Power Cleans 95/65 | 75/55#


Conditioning
For time / 18 cap
100 UB Air Squats
75 Push-ups (men - strict)
50 T2B
25 Pull-ups


Competition
AMRAP 18
50 UB Double-unders
9/7 HSPU
21 KBS 70/45 | 55/35

                                           
*Kicker
Rest 1 minute
-then
Row as far as possible in 1 minute


**Chaser
Rest 1 minute
-then
30 Back Squats for time, 135/95 | 115/75

Tuesday, January 3, 2017

Bike, Thrusters, Pull-ups

WOD
____________

Foundations
5 RFT /
100 Single-unders
15/10 Hand-release Push-ups
20 KBS 35/25#

Conditioning
For time 15 cap
20 cal Bike
20 Thrusters, 95/65 | 75/55
10 Pull-ups
-rest 1 min
20 cal Bike
15 Thrusters, 95/65 | 75/55
20 Pull-ups
-rest 1 min
20 cal Bike
10 Thrusters, 95/65 | 75/55
30 Pull-ups

Competition
AMRAP 15
3/1 Ring Muscle-up
20 GHD Sit ups
Run 200m

                                               
*Kicker
Rest 1 minute
-then
AMRAP 2 - Burpees


**Chaser
Rest 1 minute
-then
Max UB Hang Squat Cleans 95/65 | 75/55

Monday, January 2, 2017

WBS, Double-unders, KBS, T2B

WOD

Bar Work 
A) EMOM x 5, 2 Snatch, increase weight each set (nothing heavier that 80% of 1 RM)
B) Back Squat, 5@ 80%, 4@80, 3@80%, 2@85%, 1@90%

__________________________________________________________________

Foundations
For time / 15 cap
60 Sit ups
50 Front Rack Lunges, 75/55 | 65/45
40 Burpees
30 Thrusters, 75/55 | 65/45
20 Box Jumps, 20"

Conditioning
For time/ 15 cap
90 WBS
50 Double-unders
60 KBS 55/35 | 45/25
50 Double-unders
30 T2B

Competition
For time / 15 cap
Bike 30/20 cals
-then
21-15-9
Hang Squat Snatches 75/55/35
Ring Dips (men - ring muscle-up to ring dips | Masters:  Jumping Ring Dips
-then
Bike 30/20 cals

                                                   
*Kicker
Rest 1 minute
-then
30 Box Jump Overs for time, 24/20"


**Chaser
Rest 1 minute
-then
30 Front Squats for time, 95/65 | 75/55