Wednesday, May 31, 2017

Deads, Double-unders, Front Squats, Double-unders, Press

WOD

Barbell

A) Thruster, 5-4-3-2-1

-Optional Accessory Work
B) Seated Box Jump, 5-5-5-5-5
___________________________________________________________________

Body-Weight-Only
For time / 20 cap
100 Lunges
Run 800m
50 Lunges
Run 400m
25 Lunges
Run 200m

Foundations / Conditioning
For time / 20
50 Deads 135/95 | 115/80
50 Double-unders
50 Front Squats 115/80 | 95/65
50 Double-unders
50 Strict Shoulder Press 95/65 | 75/55

Competition
For time / 12 cap
40/33 cals Bike
50 UB Double-unders
40' HSW
50 Alt DB Snatch, 80/50 | 60/35

*Kicker
Rest one min
-then
Max Distance in 30 pulls on the Rower

Tuesday, May 30, 2017

HSPU, T2B, Double unders

WOD

Barbell

A) EMOM x 10 - Power Snatch + OHS + Snatch Balance + OHS

-Optional accessory work:
B) Reverse grip strict pull-ups, 5x5-10
___________________________________________________________________

Body-Weight-Only
For time / 20 cap
Row 500m
50 Knee-ups
Accum 5 min - plank hold (each break do 5 burpees)
50 Sit-ups
800m OH Carry - 45/25/15

Foundations  
AMRAP 15 
10 KBS, 35/25#
5 Burpees
Run 200m

Conditioning
AMRAP 15
5 HSPU
10 T2B
30 Double-unders

Competition
10 RFT / 20 cap
3 Clean & Jerks, 225/145 | 185/105
5 Bar Facing Burpees

*Kicker
Rest one min
-then
For time:  30 Hang Power Cleans 95/65 | 75/55

Monday, May 29, 2017

Saturday, May 27, 2017

"MURPH" - Run, Pull ups, Push ups, Squats, Run

10am - WOD - "MURPH"

For time / 90 min cap 
1 mile run
100 pull ups
200 push-ups
300 squats
1 mile run

*partition & scale pull-ups, push-ups, and squats as needed


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.




Friday, May 26, 2017

WBS, HPC, Burpees

WOD

Barbell

A) Hang Clean High Pull + Hang Muscle Clean + Front Squat + Hang Clean + Clean, 1-1-1-1-1

-Optional accessory work:
B) Handstand Work - 5x1 min (choose one) kick ups, holds, toggles, decents, walking
___________________________________________________________________

Body-Weight-Only
For time / 20 cap
Run 800m
Row 1000m
Bike 50/40 cals
500 Single-unders
 *Any order

Foundations / Conditioning / Competition
AMRAP 15 / Scale as needed
21 WBS, 20/14/10#
15 Hang Power Cleans, 95/65 | 75/55
9 Burpees


*Kicker
Rest one min
-then
For time:  30 Box Jump Overs, 24/20"


Thursday, May 25, 2017

Run, Squat

WOD

Barbell

A) Front Squat - 5-1-10-1-15-1

-Optional accessory work:
B) Row - 5x10 pulls to find lowest 500m split time
___________________________________________________________________

Body-Weight-Only
For time / 20 cap
5 RFT
15 Reverse Hypers
5 Burpees
10 Tire Step-ups
5 Burpees
5 Banded Pull-ups

Foundations 
For time/ 15 cap
50 Burpees
-rest 2 mins
50/40 Cals Bike
-rest 2 mins
50 Hang Power Cleans, 95/65 | 75/55#

Conditioning
For time / 15 cap
30 Back Squat
Run 800m
30 Front Squats
Run 800m
30 Overhead Squats
*95/65 | 75/55

Competition
AMRAP 25
7 HSPU
7 Thrusters 135/95 | 115/80
7 Knees-2-Elbows
7 Deadlifts 245/165 | 205/135
7 KBS, 70/55/35
7 Pull-ups

*Kicker
Rest one min
-then
For time:  30 Burpees

Wednesday, May 24, 2017

Run, KBS, WBS, DB Snatch

WOD

Barbell

A) Deadlift -1x5
B) Power Clean - 5x3

-Optional accessory work:
C) Row - 5x10 pulls to find lowest 500m split time
___________________________________________________________________

Body-Weight-Only
For time / 20 cap
1000m row
50 push -ups
25 Inverted C2B pull-ups
50 sit ups
1000m run

Foundations 
AMRAP 20 
50 Single unders
15 Burpees
20 Front rack lunges, 65/45/35

Conditioning 
For time / 18
Run 1 mile
50 KBS, 55/35 | 45/25#
40 WBS
30 Dumb Bell Snatches, 50/35 | 40/25#

Competition
3 RFT
10 Skin the Cat
KB Farmers Carry around building, 55/35/25#
2 min OH Hold, 135/95 | 115/80


*Kicker
Rest one min
-then
For time:  100 abmat sit ups




Tuesday, May 23, 2017

Thrusters, Pull ups

WOD

Barbell

A) EMOM x 10, find a heavy set

Hang High Pull + Hang Muscle-snatch + OHS + Hang Snatch + Full Snatch

-Optional accessory work:
B) Handstand Work Options:  kick ups, holds, toggles, decents, walking
___________________________________________________________________

Body-Weight-Only
For time / 20 cap
Row 500m
30 Push-ups
Run 400m
100 Lunges
Run 400m
30 Push-ups
Row 500m

Foundations 
Partner / AMRAP 15
30 Burpees (1 works, switch as needed)
60 Med Ball Thruster over Pull-up Bar (receive ball into the full squat then thruster ball back over the bar to partner)
90 Lunges (1 works, switch as needed)

Conditioning 
For time / 12 cap
45 Thrusters, 95/65 | 75/55
Run 800m
45 Pull-ups

Competition
For time / 12 cap
50/40 Cals Bike
150 Double-unders
30 Clean & Jerk 155/105 | 135/85


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

Monday, May 22, 2017

Burpees, Med Ball Thruster, Lunges

WOD

Barbell

A) Back Squat - 5@50%, 4@60, 3@70, 2@80, 1@85, 2@80, 1@90

-Optional accessory work:
B) Supinated (reverse grip pull-ups) 5x5-10
___________________________________________________________________

Body-Weight-Only
7 RFT / 20 cap
5 Burpees
50 Single-unders
Run 200m

Foundations / Conditioning 
Partner / AMRAP 15
30 Burpees (1 works, switch as needed)
60 Med Ball Thruster over Pull-up Bar (receive ball into the full squat then thruster ball back over the bar to partner)
90 Lunges (1 works, switch as needed)

Competition
3 Rounds / 20 cap
9 Body Weight Front Squats (from floor)
15 GH Raise
21 GHD Sit-up
*Wear a vest, 20/10#
-then
AMRAP Ring Muscle-ups (men - vest)


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


Saturday, May 20, 2017

OH Carry, Farmers Carry, Med Ball Carry, Squats, Snatch, Clean & Jerk, Thruster, Bike, DU's Row, Burpees

WOD
Teams of 3 /

WOD 1 / all work / 10 cap
Walk 800m / Stay together
P1 - OH Carry, 45/25/15# plate
P2 - KB Farmers Carry, 55/35/25#
P3 - Med Ball Bear Hug Carry, 20/14/10#
AMRAP Air Squats

-rest 2 mins

WOD 2 / 1 works / AMRAP 10
30 Snatches
30 Clean & Jerks
30 Thrusters
*95/65/45

-rest 2 min

WOD 3 / 2 work / AMRAP 9
0:00-4:30 - Bike for cals / accumulate Double/Single-unders
4:30-9:00 - Row for cals / accumulate Burpees



Friday, May 19, 2017

KBS, Burpees

WOD

Barbell

Front Squat - 2 Front Squats (3 second pause at bottom), 1-1-1-1-1

___________________________________________________________________

Body-Weight-Only
For time / 20 cap
21 Burpees
60 GHD Reverse Hypers
15 Burpees
90 Ab Mat Sit-ups
9 Burpees
120 Overhead Squats w/ PVC pipe

Foundations / Conditioning / Competition
For time / 20 cap
150 American KBS, 70/45 | 55/35
Every minute do 4 Burpees
*Scale as needed

*Kicker
Rest 1 minute
-then
Max Calories in 50 Pulls on Rower

Thursday, May 18, 2017

Run, Pull ups, PUsh ups, Squats

WOD

Barbell

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

___________________________________________________________

Body-Weight-Only
For time / 20 cap
Run 1600m
rest 3 mins
Run 800m
Rest 2 mins
Run 400m

Foundations 
For time / 15 cap
100 Lunges
50 KBS, 55/35/25#
100 Cal Row

Conditioning
For time / 20 cap
Run 400
50 Pull ups
100 Push ups
150 Air Squats
Run 400

Competition 
Partner WOD
10 RFT / 20 cap
10 WBS 25/20/14
10 Hang Power Clean, 135/95 | 115/80


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


Wednesday, May 17, 2017

Thrusters, Bar Facing Burpees

WOD

Barbell

EMOM x 10 - 2 Overhead Squat (from the floor)

___________________________________________________________

Body-Weight-Only
AMMetersAP 20
10 Rounds of:
5 Inverted C2B Pull-ups
10 HR Push ups
15 Air Squats
-then
Row as far as possible in time remaining


Foundations / Conditioning
Partner WOD for time / 1 works / 20 cap
24-21-18-15-12-9-6-3
Deadlifts, 135/95 | 115/80
Bar Facing Burpees


Competition 
For time / 20 cap
Pull ups, 10-20-30-40
Bike cals, 40-30-20-10

* 50 Double-unders after each round


*Kicker
Rest 1 minute
-then
For time:  100/75 Push-ups (men - strict)


Tuesday, May 16, 2017

Bike, Clean & Jerk, Double-unders, Snatch, Row, Thruster, Burpees

WOD

Barbell

EMOM x 10 - Snatch High Pull + Hang Snatch + Snatch Balance

___________________________________________________________

Body-Weight-Only
For Time / 20 cap
50 Lunges
500 Single-unders
50 Sit ups
500 Single-unders
50 Hand-release Push-ups


Foundations / Conditioning
For time / 18 cap
Bike 50/40 cals
21 Clean & Jerk, 75/55/35
100 Double-unders
21 Power Snatch, 75/55/35
Row 750m
21 Thruster, 75/55/35
50 Burpees

* Scale as needed


Competition 
For time / 20 cap
20 UB WBS, 25/20/14
10 Bar Muscle-ups
20 UB WBS
-then
3 Rounds of:
30' HSW
10 T2B
10 KB Deads, 70's/55's/35's
-then
50 GHDSU w/ 20/14# vest
Run 1200m w/ 20/14# vest
50 GHDSU w/ 20/14# vest



*Kicker
Rest 1 minute
-then
For time:  100 Ab Mat Sit ups


Monday, May 15, 2017

Snatch, T2B, Row

WOD

Barbell

Back Squat - 5@60%, 4@70% 3@80%, 2@90%, 1@90+
___________________________________________________________

Body-Weight-Only
45-30-15 for time / 20 cap
Burpees
*Run 200m after each round


Foundations 
AMRAP / 3 Rounds
1 min - Burpees
1 min - KBS, 55/35 | 45/25
1 min - Single-unders
1 min - WBS
-rest 1 min
*Score = total reps


Conditioning
For time / 15 cap
21-15-9
Power Snatch, 95/65 | 75/55
T2B
Row cals


Competition 
3 RFT
15/10 Cals Bike
10 Burpee Box Jump Overs, 30/24/20
5 Fat Bar Cleans 155/105 | 135/80
-rest 3 mins


*Kicker
Rest 1 minute
-then
For time:  Row 500m, 30 Hang Squat Clean 75/55/35, 15 Bar-facing Burpees


Friday, May 12, 2017

Burpees, Bike, HPC, Pull-ups, Row, WBS

Partner WOD  / 1 works

For time / 45 cap
100 Burpees
Bike 100 cals
100 Hang Power Cleans, 135/95/65
100 Pull-ups
Row 2000m
100 WBS

*Scale by forming a team of 3

Single-unders, Snatch, Barpees

WOD

Bar Work

Snatch - 1@50, 55, 60, 65, 70, 75, 80, 85, 90+% of 1 RM
*Ideally a full squat snatch but modify as needed.
Hit each lift w/out getting sloppy.

_________________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
10-9-8-7-6-5-4-3-2-1
Tire Jumps
Air Squats
Push-ups
Sit ups
Burpees

Foundations / Conditioning / Competition
5 RFT / 20 cap
100 Single-unders
15 Power Snatch 75/55/35
10 Lateral Burpees over Bar

_______________________________________________________________
                                               
Kicker
Rest exactly 1 minute following the WOD
-then
AMRAP UB KBS, 55/35/25

Thursday, May 11, 2017

Row, KBS, Burpees

WOD

Bar Work

Clean & Jerk - 1@50, 55, 60, 65, 70, 75, 80, 85, 90+% of 1 RM
*Ideally a full squat clean + split jerk but modify as needed.
Hit each lift and w/out getting sloppy.

_________________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
Bike 100 cals

Foundations 
Partner / AMRAP 20
9 Power Cleans 95/65 | 75/55
7 Box Jumps, 20"
5 Burpees

Conditioning 
AMRAP / 15 cap
Row 1500m
100 KBS, 55/35 | 45/25#
AMRAP Burpees

Competition
AMRAP 15
50 Double-unders
40 Strict Push-ups
30' HSW
20 T2B
10 Hang Squat Cleans 135/95 | 115/80#

_______________________________________________________________
                                                 
Kicker
Rest exactly 1 minute following the WOD
-then
Max UB WBS

Wednesday, May 10, 2017

T2B, WBS, Double-unders

WOD

Bar Work

Front Squat - 5@75%, 1@80%, 5@75%, 1@85%, 5@75%, 1@90%
_________________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
250 Single unders
Run 800m
250 Single unders
Run 800m
250 Single unders

Foundations 
3 RFT / 15 cap
Row 500m
21 Thrusters, 75/55/35#

Conditioning 
AMRAP 12
10 T2B
20 WBS
30 Double-unders

Competition - "2017 Regionals Event 3"
For time / 16 cap
100' DB Overhead Walking Lunge 80/55 | 60/35#
100 Double-unders
50 WBS, 25/20/14#
10 Rope Climbs
50 WBS, 25/20/14#
100 Double-unders
100' DB Overhead Walking Lunge 80/55 | 60/35#
_______________________________________________________________
                                                   
Kicker
Rest exactly 1 minute following the WOD
-then
For time:  50 Hang Power Cleans 95/65 | 75/55


Tuesday, May 9, 2017

Bike, Double-unders, Burpees

WOD

Bar Work

A) EMOM x 5 - 3 Hang Clean
B) EMOM x 5 - 3 Strict Shoulder Press (from floor)
_________________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
40-30-20-10
Air Squats
Row for calories

Foundations 
5 Rounds / 3 min clock
20 Burpees
AMRAP American
KBS, 55/35 | 45/25#
-rest 1 min

Conditioning 
For time / 15 cap
Bike 50/40 cals
90 Double-unders
50 Burpees

Competition - "2017 Regionals Event 1"
For time / 25 cap / Weighted vest - 20/14# | Masters - no vest
Run 1200m
Then, 12 rounds of:
4 Strict HSPU
8 C2B
12 Squats

_______________________________________________________________
                                                         
Kicker
Rest exactly 1 minute following the WOD
-then
Row As far as possible in 90 seconds


Monday, May 8, 2017

Pull ups, Clean & Jerk, T2B, Power Snatch

WOD

Bar Work

A) EMOM x 5 - 3 Hang Snatch
B) Back Squat - 5@75%, 3@80%, 1@85%, 10@65%
_________________________________________________________________________________

Body Weight Only (BWO)
For time / 18 cap
Walk 400m, 45/25/10#
50 Burpees
Walk 400m, 45/25/10#

Foundations 
AMRAP 18
90 Single-unders
45 Lunges
15 Push Press 75/55/35#

Conditioning 
21-15-9 / 18 cap
Pull-ups
Clean & Jerk, 95/65 | 75/55#
T2B
Power Snatch, 95/65 | 75/55#

Competition 
For time / 18 cap
1-2-3-4-5-6-7-8-9
Thrusters, 135/95 | 115/75
Bar Muscle-ups

_______________________________________________________________
                                                           
Kicker
Rest exactly 1 minute following the WOD
-then
For time:  21 Burpees, 15 Power Cleans 135/95 | 115/80, 9 Pull-ups

Saturday, May 6, 2017

Bike, Power Snatch Double unders, Pull ups, Power Cleans, Push ups, Box Jumps, Thrusters, Row

TEAM WOD


Teams of 3 /

WOD #1 / AMRAP 9
50 cals Bike
75 Power Snatch, 95/65 | 75/55
100 Double-unders

-rest 2 mins

WOD #2 / AMRAP 9
50 Pull-ups
75 Power Cleans, 95/65 | 75/55
100 Push-ups (men - strict)

-rest 2 mins

WOD #3 / AMRAP 9
50 Box Jump Overs, 20"
75 Thrusters, 95/65 | 75/55
100 Cal Row

Friday, May 5, 2017

Atomic Sit ups, Box Jump Over, GHD Sit ups

WOD

Bar Work

A) EMOM x 5 - 2 Clean & Jerk
B) Front Squat - 5x1 @ 85%
_________________________________________________________________________________

Body Weight Only (BWO)
5 RFT
Run 200m
100 Single-unders

Foundations 
For time / 20 cap
30 Clean & Jerks, 95/65 | 75/55
-then
10 Rounds of:
10 Push-ups
10 Air Squats
-then
30 Power Snatch, 95/65 | 75/55

Conditioning 
AMRAP 20
5 Atomic Sit ups, 45/25/15# plate
10 Box Jump Overs, 24/20"
15 GHD Sit ups

Competition 
7 RFT / 15 cap
5 Deads 315/225 | 275/185
10/8 Cal Bike
15 Strict Push-ups

_______________________________________________________________
                                                             
Kicker
Rest exactly 1 minute following the WOD
-then
For time:  Row 500m


Thursday, May 4, 2017

Run, Row

WOD

Bar Work

A) EMOM x 5 - 2 Snatch Pulls + 2 Muscle Snatch + 2 Snatch Balance - 50-60% of 1 RM Snatch
B) EMOM x 5 - 2 Snatch, find a heavy set
_________________________________________________________________________________

Body Weight Only (BWO)
AMRAP 15 
Bike for cals
*4 Burpees EMOM including the first

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

Conditioning - "Jerry"
For time / 30 cap (start 30 minutes into class)
1 mile Run
2000m Row
1 mile Run

Competition 
3 RFT / 20 cap
5 Sled Push, (down & back = 1), 3/2/1 (45# plates)
75 Double-under + Single-under Combos (Double + Single = 1)
Ketle Bell Farmers Carry around bldg, 55/35 | 45/25#

_______________________________________________________________
                                                               
Kicker
Rest exactly 1 minute following your workout
-then
For time:  30 Box Jump Overs, 24/20"



Wednesday, May 3, 2017

Double-unders, Bike

WOD

Bar Work

Push Press + Push Jerk + Split Jerk, 1-1-1-1-1
_________________________________________________________________________________

Body Weight Only (BWO)
AMRAP
3 mins - Squats
2 mins - Single-unders
3 mins - Sit ups
2 mins - Single-unders
3 mins - Tire Jumps or Step ups, 20"
2 mins - Single-unders
3 mins - Burpees
*Score = total reps

Foundations 
Partner - One Works / For time / 20 cap
50 Step ups, 20"
50 Inverted Pull ups
50 KBS, 35/25#
50 Lunges
50 Knee ups
50 Push Press, 45/35/15#
50 Reverse Hypers
50 WBS 14/10/6#
50 Burpees
150 Single-unders

Conditioning
5 RFT / 20 cap
50 Double-unders
15/10 Calories Bike

Competition 
AMRAP 15
30 Deads
20 Back Squats
10 Power Cleans
5 S2O
1 Bear Complex
*185/115 | 155/95#

_______________________________________________________________
                                                                 
Kicker
Rest exactly 1 minute following your workout
-then
For time:  50 Hang Power Cleans 115/75 | 95/65


Tuesday, May 2, 2017

Fight Gone Bad

WOD

Bar Work

A) Back Squat, 3-3-3-3-3
B) EMOM x 5 - Clean High Pull + Hang Clean + Clean, (ideally both Squat Clean but scale to Power Clean based on mobility)
_________________________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
Run 400m
100 Lunges
Run 400m
75 Sit ups
Run 400m
50 Push-ups

Foundations 
For time / 20 cap
80 Ab Mat Sit ups
60 KBS 55/35/25
40 Burpees
20 Inverted C2B Pull-ups
Bike 10 cals

Conditioning - "Fight Gone Bad"
3 Rounds
1 min - WBS
1 min - Summo Deadlift High-pull, 75/55/35
1 min - Box Jump, 20"
1 min - Push Press, 75/55/35
1 min - Row cals
-rest 1 min

Competition 
4 min clock
45 Burpees Over Bar
AMRAP Deads, 1.5x Body Weight
- rest 2 min
4 min clock
45 Pull-ups
AMRAP Bench Press, Body Weight
-rest 2 min
4 min clock
45 T2B
AMRAP Hang Squat Cleans, .75 x Body Weight

_______________________________________________________________
                                                                   
Kicker
Rest exactly 1 minute following your workout
-then
AMRAP 2:  Bike for cals

Monday, May 1, 2017

HSC, Burpees, T2B

WOD

Bar Work

A) EMOM x 5 - 3 Overhead Squats, find a heavy set
B) EMOM x 5 - Snatch High Pull + Hang Snatch + Snatch (ideally both Squat Snatch but scale to Power Snatch based on mobility)
_________________________________________________________________________________

Body Weight Only (BWO)
5 RFT / 20 cap
100 Single-unders
20 Abmat Sit ups
10 Burpees

Foundations 
2 RFT / 20 cap
Row 750m
30 Hand Release Push-ups
15 Thrusters, 75/55/35#

Conditioning
3 RFT / 12 cap
9 Hang Squat Cleans 135/95 | 115/75
11 Bar Facing Burpees
13 T2B

Competition 
5 RFT / 20 cap
4 Clean & Jerk, 225/135 | 185/105
6 Bar Muscle-ups
8 HSPU

_______________________________________________________________
                                                                     
Kicker
Rest exactly 1 minute following your workout
-then
For time:  21 Burpees + 15 WBS + 9 Pull-ups