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