Tuesday, August 15, 2017

HPC, WBS

WOD

Bar Work

EMOM x 10 - Snatch High-pull + Hang Snatch + Snatch Balance, work to a heavy set

______________________________________________________________________

Body-Weight-Only 
AMRAP 15
50 Single unders
10 Air Squats
5 Push-ups

Foundations
5 RFT / 18 cap
15 American KBS, 55/35/25#
Run 200m
15 Hollow Rocks

Conditioning 
5 Rounds / 3 min per round
20 Hang Power Cleans, 95/65 | 75/55
AMRAP WBS, 20/14/10#
-rest 1 min exactly

Competition
For time / 20 cap
50 UB WBS
40 Med Ball GHD Sit-ups, 20/14/10
Row 100 cals
40 Med Ball GHD Sit-ups, 20/14/10
50 UB WBS

________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 2 - Row as far as possible

Monday, August 14, 2017

Bike, DU's, Run

WOD

Bar Work

A) Back Squat 5x5@67.5%
B) Single-arm DB Push Press 8-8-8

______________________________________________________________

Body-Weight-Only 
4 RFT / 20 cap
Walk/Jog/Run 200m
21 Burpees

Foundations
3 RFT / 15 cap
21 Cal Row
15 Ground to Overhead, 75/55/35
9 Burpees

Conditioning 
For time / 15 cap
50 Cal Bike
150 Double-unders
Run 800m

Competition
8 Rounds for time / 15 cap
4/3 Bar Muscle-ups
2 Cleans @ 80% of 1 RM

________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 Burpees

Saturday, August 12, 2017

Single unders, KBS, Clean, WBS, Deads, Push ups, Bike, Burpees, Thrusters, Cleans, S2O, Thrusters, Snatch

WOD

Teams of 4 /

WOD #1 / AMRAP 12 (Cals rowed + reps)
50 Single-unders
15 Am Kettle Bell Swings, 55/35/25#
Overhead Carry around building, 45/25# Plate
*Someone always rowing / one working


WOD #2 / AMRAP 3 (reps + weight)
Each team member chooses 1:

A) Find a 1 RM Clean
B) AMRAP
C) Find a 1 RM Deadlift
D) AMRAP Hand Release Push-ups


WOD #3 / 3 Rounds / 3 work
1 min - Bike for cals
1 min - Burpees
1 min - WBS
1 min - rest


WOD #4 / For time
Each athlete completes one full round before next one begins.

A1:  12 cals Bike, 9 Deads, 6 Power Cleans, 3 Front Squats
A2:  15 cals Bike, 12 Deads, 9 Power Cleans, 6 Front Squats, 3 S2O
A3:  18 cals Bike, 15 Deads, 12 Power Cleans, 9 Front Squats, 6 S2O, 3 Thrusters
A4:  21 cals Bike, 18 Deads, 15 Power Cleans, 12 Front Squats, 9 S2O, 6 Thrusters, 3 Snatch

*135/95 | 115/80 | 95/65 | 75/55







Friday, August 11, 2017

Sled Push, Double-unders, T2B, WBS, Burpees

WOD

Bar Work

A) Deadlift 1x5 @ 75%
B) Front Squat 5x2@85%

______________________________________________________________

Body-Weight-Only & Foundations
Partner / AMRAP 20
30 Single-unders
20 Air Squats
10 Push-ups

Conditioning 
Partner / 20 cap
10 Sled Push, 3/2/1
100 Double-unders
80 T2B
60 WBS
40 Burpees
20 Ground to Overhead, 95/65 | 75/55

Competition
For time / 45 cap
Row 2K
150 cal Assult Bike
2 mile run

________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  Bike 40/30 cals

Thursday, August 10, 2017

Power Clean, Front Squat, Push Press, Back Squat

WOD

Bar Work

EMOM x 10 - 3 Position Snatch:  Floor, Knees, Pockets / work to a heavy set

______________________________________________________________

Body-Weight-Only 
AMRAP 18
50 Single-unders
40 Lunges
30 Reverse Hypers
20 Sit-ups
10 Burpees

Foundations
3 RFT / 18 cap
21 Burpees
Run 400m

Conditioning - "Bear Complex"
7 Rds for max weight / 20 cap
7 Sets of the following = 1 round
Power Clean
Front Squat
Push Press
Back Squat
Push Press

You decide what weight to start w/ but you must ad weight each of 7 rounds.

Each round is to be done unbroken but you can rest the bar on your back, in the front rack position, in the hang, or in the hip crease.
Hands cannot be removed from the bar during a round.

*Score = total weight for each of the 7 rounds (Example: Rd 1 - 35#, Rd 2 - 55#, Rd 3 - 75#, Rd 4 - 95#, Rd 5 - 115#, Rd 6 - 135#, Rd 7 - 155# / Score = 665#)


Competition
For time / 18 cap
100 KBS, 70/55 | 55/35
75 Toes through rings
50 Cals Rower on the wall "Ski-erg style"

________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP of UB Wall Ball Shots, 14/10/6#


Wednesday, August 9, 2017

Ground-to-Overhead, Burpees

WOD

Bar Work

A) Shoulder Press 3x5 @ 65%
B) Snatch Deadlift + Snatch High-pull, 5x3@110% of 1 RM Snatch

__________________________________________________________

Body-Weight-Only & Foundations
For time / 20 cap
RUn 800m
100 Lunges
Run 600m
75 Hollow Rocks
Run 400m
50 C2B Inv Pull-ups
Run 200m
25 Burpees

Conditioning 
For time / 20 cap
50 Ground-to-Overhead, 135/95 | 115/80
*Do 3 burpees the first break, 4 the second break, 5 the third break and so on.

Competition
For time / 18 cap
30/20 cals Bike
100 Double-unders
25' HSW
200m Sandbag Carry
25' HSW
100 Double-unders
30/20 cals Bike
__________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  100 Push-ups (men strict)

Tuesday, August 8, 2017

WBS, Pull-ups, T2B

WOD

Bar Work

EMOM x 10 - Clean Deadlift + Clean High Pull + Hang Squat Clean

__________________________________________________________

Body-Weight-Only (BWO)
Partner / AMRAP 20
Row 100m
35 Single-unders
7 Burpees

Foundations
Partner / AMRAP 20
10 Burpees
10/8 Cals Bike
10 Ground to Overhead, 75/55/35

Conditioning 
For time / 20 cap
100 WBS
50 Pull-ups
25 T2B
*20 Burpees each break during a set

Competition
21-15-9 for time / 15 cap
Deadlifts 225/155 | 205/135
HSPU
-rest 2 mins
10 Bar Muscle-ups
30 Thrusters, 115/80 | 95/65
__________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  Run 800m or Row 1000m

Monday, August 7, 2017

C2B, T2B, Clean & Jerk

WOD

Bar Work

A) Back Squat, 5x5 @ 65%
B) Single-arm DB Clean, 3-2-1 (Touch-and-Go)

___________________________________________________________________________

Body-Weight-Only (BWO)
For time / 15 cap
40-30-20-10
Lunges
Hand Release Push-ups

Foundations
3 RFT / 15 cap
21 KBS 55/35 | 45/25
12 Burpees
21 Sit-ups

Conditioning & Competition
For time / 15 cap
50 C2B
40 T2B
30 Clean & Jerk, 165/115 | 135/95

__________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  33 Burpees, 22 Lunges, 11 Pull-ups

Saturday, August 5, 2017

Squat, Power Clean, Row, T2B, Front Squat, Bike, Burpee, S2O, DU

WOD

Teams of 2-3 / AMRAP / 1 Works

AMRAP 5 - Air Squat to Med Ball
-rest 1 min
AMRAP 5 - Power Clean 135/95 | 115/80
-rest 1 min
AMRAP 5 - Cals Row
-rest 1 min
AMRAP 5 - T2B / Knee-up
-rest 1 min
AMRAP 5 - Front Squat 135/95 | 115/80
-rest 1 min
AMRAP 5 - Cals Bike
-rest 1 min
AMRAP 5 - Burpee
-rest 1 min
AMRAP 5 - Shoulder to Overhead - 135/95 | 115/80
-rest 1 min
AMRAP 5 - Double / Single-under

Friday, August 4, 2017

Burpees, Goblet Squats, KBS, DU's

WOD

Bar Work

A) Deadlift - 1x5 @ 72.5%

B) Front Squat - 5x3@ 82.5%
___________________________________________________________________________

Body-Weight-Only (BWO)
As Many Rounds & Reps As Possible (AMRAP) / 20 mins
50 Single-unders
40 Air Squats
30 Sit-ups
20 Hand Release Push-ups
10 Burpees
*Scale by sharing the work with a partner

Foundations
3 Rounds
Tabata Bike
"Resting" partner accumulates burpees
-rest 4 mins b/w rounds
*Score = total calories + burpees

Conditioning
3 Rounds / AMRAP
1 min - Burpees
1 min - Goblet Suats, 55/35 | 45/25#
1 min - KBS 55/35 | 45/25
1 min - Double-unders
1 min - rest

Competition
For time / 20 cap
1-2-3-4-5-6-7-8-9-10
Hang Squat Clean Thrusters, 135/95 | 115/75
*25' HSW after each set

__________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  45 WBS

Thursday, August 3, 2017

Pull ups, Push ups, Squats, Double-unders

WOD

Bar Work

EMOM x 10 - Power Snatch + Hang Squat Snatch + Overhead Squat + Snatch Balance, work to a heavy set

___________________________________________________________________________

Body-Weight-Only (BWO)
As Many Rounds & Reps As Possible (AMRAP) / 15 mins
200 Single-unders
100 Lunges
50 Sit-ups
25 Burpees
12 Calories on the Bike
*Scale by sharing the work with a partner

Foundations
5 RFT /  15 cap
1 min - Overhead Hold, 95/65 | 75/55
10 Hang Power Cleans, 95/65 | 75/55
10 Lateral Burpees Over Bar

Conditioning
AMRAP 15
5 Pull-ups
10 Hand Release Push-ups
15 Air Squats
30 Double-unders

Competition
2 RFT / 18 cap
Row 750m
7/4 Ring Muscle-ups
10 Clean & Jerks, 155/105 | 135/85
30 GHD SU

__________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  150 Double-unders / 500 Singles

Wednesday, August 2, 2017

GHD Sit ups, Hang Squat Cleans

WOD

Bar Work

A) Shoulder Press 3x5 @ 62.5%
B) Snatch Deadlift + Hang Snatch High-pull, 5x3 @ 105% of 1 RM

___________________________________________________________________________

Body-Weight-Only 
3 RFT / 15 cap
Row 500m
50 Air Squats
*Scala as needed / Scale option:  grab a partner and share the work


Foundations
For time / 20 cap
21 Burpees + 9 Thrusters 45/35#
Row 500m
15 Burpees + 15 Thrusters 45/35#
500 Single-unders
9 Burpees + 21 Thrusters 45/35#

Conditioning
For time / 15 cap
21-15-9
GHD Sit ups
Hang Squat Cleans, 135/95 | 115/80

Competition
For time / 20 cap
100 Burpees / 5 Power Snatches at the start of each minute, 95/65 | 75/55
-then
500 Double-unders / 5 Front Squats at the start of each minute, 95/65 | 75/55

__________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  Row 50 cals

Tuesday, August 1, 2017

Deads, HPC, Front Squats, S2O, Power Snatch

WOD

Bar Work

EMOM x 10 - Power Clean + Squat Clean + 1 Push Jerk + 1 Split Jerk

___________________________________________________________________________

Body-Weight-Only 
Partner / For time / 20 cap
50 Air Squats
Run/Walk/Jog 200m
50 Sit-ups
Run/Walk/Jog 200m
50 Hand Release Peel Back Push-ups
Run/Walk/Jog 200m
50 Ring Rows or C2B Inverted Pull-ups
Run/Walk/Jog 200m

Foundations
21-15-9 for time / 15 cap
Ground to Overhead 75/55/35#
WBS 20/14/10#
Cal Row

Conditioning
For time / 15 cap
50 Deads
40 Hang Power Cleans
30 Front Squats
20 Shoulder to Overhead
10 Power Snatch
*135/95 | 115/80

Competition
For time / 15 cap
55 Bar Facing Burpees
34 OHS 135/95/65
15/12 Bar Muscle-ups

___________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 2:  Burpees