Month: June 2017

6.15.17

Warm-up
2 Steady Rounds:
40 Double Unders
30 Lunge Steps
20 Squats

Strength:
4 Rounds: 1:00 on 3:00 off Max Back Squats in 1 set @ 65% of your 1RM. •

WOD:
3 Rounds:
100 Air Squats
50/30 Calories on Bike

6.14.17

Warm up:
Row/Bike 4 minutes then

3 Rounds
10 Abmat sit ups
10 Good Mornings
10 Lunge steps

Strength:
12 Minute EMOM
8 GHD ext
8 T2B

WOD:
Run 800m
30 Back Rack Lunge Steps 95/65lbs
Rest 2:00

Run 600m
20 Back Rack Lunge Steps 135/95lbs
Rest 2:00

Run 400m
10 Back Rack Lunge Steps 185/125lbs

6.13.17

Warm-up
3 Steady Rounds: Row 500m
15 Good Mornings 75/55lbs
15 Push-Ups

Strength:
Accumulate 40 Reps of Touch and Go Power Snatch @75% 1RM

WOD
3 Rounds
13 Kipping HSPU
13 Overhead Squats 115/95lbs
13 Bar Facing Burpees

Interval
3 Rounds:
Bike 21/15 Calories 21 Deadlift 225/155lbs
Rest 3:00

Extra:
10 Rounds:
Run 200m Rest :90

6.12.17

Warm-up
5 Rounds
10 Calorie Row
10 Bar facing burpees

Mobility and warm up for strength

Strength
4×8 Front Squat @75%
Then
5×2 Split Jerk @85%

WOD:
2 Rounds:
20/15 Cal Row
15 Sumo Deadlift High Pull (95/65)
15 C2B Pull-Ups

Extra: Peg Board Work

6.11.17

Warm-up
AMRAP 4:00
Row 10 Calories 5 slam ball cleans
5 light DB snatches

WOD:
3 Rounds:
20 Dumbbell Snatch 50/35
20 Toes to Bar

Interval
3 Rounds: AMRAP 4:00
2-4-6-8…
Squat Cleans 185/125lbs
Muscle Ups
Rest 2:00 Start over each AMRAP

Extra Work
15 Rounds:
Row 200m
Rest :30

6.9.17

Warm-up:
Bike 5000k

Strength:
4 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee) @75% current 1RM Snatch
Rest 3-4 Minutes

WOD:
7 Min AMRAP
10 GHD Sit Ups
10 Dumbbell Thrusters 55/35-rx 35/20-scaled each hand

Extra:
Strength Touch and Go Deadlift
1×6 @62%
1×5 @72%
1×4 @82%
1×1 @92%

6.8.17

Warm up:
5 Minutes of Cardio and

15 minutes of mobility for OHS

Strength: Overhead Squats 4×6

WOD:
Interval For Time:
1-2-3-4-5-6-7-8
Burpees over bar
Push Press (115/75)
Rest 3:00

8-7-6-5-4-3-2-1
Burpees
Push Press
Rest 3:00

1-2-3-4-5-6-7-8
Burpees
Push Press

Cool Down:
Mobility/Stretching

6.7.17

Warm-up
4 Rounds of
100 M Run
10 KBS
10 Air Squats

Strength
4 Rounds:
1:00 On 3:00 Off Max Front Squats in 1 set @ 55% of your 1RM.

WOD
12 Minute AMRAP
15/12 Cal Row
10 KB Snatch 53/35
10 Box Jumps 30/24

EXTRA:
4 Rounds:
50 DU
15/10 Calories on Bike
50 DU
Rest 1 Min

6.6.17

Warm-up
2 Steady Rounds: 15 Push-Ups
15 Calories on Bike 10 Burpees
15 Box Jumps

Mobility/warm up to Power clean weight

Strength:
40 TNG Power cleans @ 75% 1RM

WOD 13.1 AMRAP 17:00 40 Burpees to 6″ Target
30 Power Snatch 75/45lbs
30 Burpees
30 Power Snatch 135/75lbs
20 Burpees
30 Power Snatch 165/100lbs
10 Burpees
Max Power Snatch @ 210/120lbs

6.5.17

Warm-up Row 100/75 Calories then mobility-trainer led

Strength Back Squat 4×8 @75%

WOD:
10 RFT
5 Front Squats (105/85)
5 Push Jerk
5 Strict HSPU

EXTRA:
5 Rounds: Bike 25/20 Calories
2 Min rest

6.2.17

Friday 6.2.17

Warm up: 5 minute cardio/trainer led warm up/mobility

Strength:
3×5 Back Squats
3×5 Front Squats

WOD:
3 Rounds
400 M Run
21 KBS
12 Pull ups

Extra
10 Calorie Bike x 4 with 2 minute rest between

5.26.2017

Warm-up Run 1 Mile OR bike 3k

Strength:

3 Sets: 1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee) @70% of your current 1RM Squat Clean. Rest 3-4 Minutes

WOD: 12.3

18 Min AMRAP

15 Box Jumps 24/20″

12 S2OH 115/75lbs

9 Toes to Bar

EXTRA MILE

OPTION A

Strength Touch and Go Deadlift 1×6 @60% 1×5 @70% 1×4 @80% 1×1 @90%

5.25.17

3 Steady Rounds:

Row 250m

12 Light Dumbbell Squat Snatch

20 Push Ups

Strength

4 Rounds:

1:00 on 3:00 off

Max Back Squats in 1 set @ 60% of your 1RM.

WOD

10 Min AMRAP

5 Squat Snatch 145/100lbs

25 Double Unders

5.23.17

Warm-up

3 Steady Rounds: Row 250m

12 Light Dumbbell Squat Snatch

20 Push-Ups

Strength: Accumulate 50 Reps of Touch and Go Power Snatch @70% 1RM This is “For Time” AND “Fewest Sets Possible.”

WOD: For Time:

30 Chest to Bar

15 D-Ball/Stone Cleans

20 Chest to Bar

10 D-Ball/Stone Cleans

10 Chest to Bar

5 D-Ball/Stone Cleans

3 Rounds:

12 strict pull ups

50 WB 20/14lbs

9 strict pull ups

Rest 2:00

5.21.17

Warm-up

AMRAP 3:00

Bike 15 Calories 15 Burpees

Max Wallballs in remaining time

WOD

21-15-9

Bike For Calories Hang Squat Cleans 115/75lbs Handstand Push-Ups

Interval

15 min AMRAP

5 C2B

5 Push Jerks 135/95lbs

10 C2B

10 Push Jerks

15 Chest to Bar 15 Push Jerk

Rest :60 Then start over.

5.19.17

Warm-up

Bike 5/4k

Strength:

3 Sets

1 Power Snatch + Max Rep Hang Snatch @ 70% current 1RM Snatch

Rest 3-4 Minutes

WOD:

6 rounds

15/10 Cal Bike

20 Box jump overs

Rest 1 min

EXTRA MILE:

Pick 1

Option A: Deadlift 1×5 @90% of 5RM

Then:

4 Rounds:

200m Run

25 Bar Facing Burpees

Rest 3:00

Option B:

5 Rounds:

15 Deadlifts 155/105lbs

5 Squat Snatch 15 Bar Facing Burpees Rest :60

5.18.17

Warm-up

4 Steady Rounds:

15 Push Ups

15 Emtpy Bar Thrusters

15 Kettlebell Swings 53/35lbs

Strength

4 Rounds:

1:00 on 3:00 off

Max Front Squats in 1 set @ 50% 1RM

WOD:

3 Rounds:

15 Burpee over bar

9 Thrusters 115/75

15 Pull ups

EXTRA MILE: PICK 1

OPTION A:

3 Rounds:

Row 500m

125 Double Unders Rest 2:00

OPTION B:

4 Rounds:

8 Strict HSPU into max kipping HSPU

Rest 3 minutes

5.17.17

Warm up: 50 Calorie Row

10 Minutes of mobility

Strength:

5 Rounds

10 tuck ups

10 hollow rocks

10 hanging straight leg raises

WOD:

18 Minute EMOM

15 Calories

15 KBS

15 Box Jumps

Scaled

18 Minute EMOM

10 Calories

12 KBS

12 Box Jumps

5.16.17

Warm-up

3 Steady Rounds: 20 Handstand Shoulder Taps

15 Goblet Squats Row 300m

Strength: For Time:

50 Reps of TNG Power cleans @70% 1RM This is “For Time” AND “Fewest Sets Possible”

WOD:

12 Min AMRAP

40ft Handstand Walk (2 laps around box)

12 GHD Sit Ups

6 Overhead Squats 155/95lbs

PICK ONE: EXTRA MILE

OPTION A:

Run 400m

Rest 2:00

Run 800m

Rest 3:00

Run 1200m

Rest 4:00

Run 1600m

OPTION B

3 Rounds:

Max Set Unbroken Push Jerks 135/95

(35 rep max)

5.15.17

Warm-up

Row 150/100 Calories

Strength

3×10 Back Squat @70%

WOD:

5 Rounds:

12 Strict HSPU

16 Alternating Pistols

20 Pull-Ups

EXTRA:

4 Rounds:

Bike 30 Calories

Rest 2:00

5.14.17

Warm-up

4 Min AMRAP 150M Row

10 DB Push Press 40/25lbs

WOD A

20:00

50ft Overhead Walking Lunge Steps 95/65

10 Ring Dips

50 Double Unders

WOD B

3 Rounds:

3 Min AMRAP

12 T2B

12 Thrusters 95/65lbs

Rest 2:00

EXTRA

10 Rounds: Row 300m Rest :60

5.12.17

Warm-up

2 Steady Rounds: 30 Walking Lunge Steps

20 Push Press

Row 20 Calories 

Strength

4 Min AMRAP Max Back Squat Reps at 75% of 1RM.

WOD:

20 Min AMRAP

12 Toes to Bar

12 Box Jumps (24/20

12 S2OH
(115/75)

Skill: HSPU Work or Max HSPU in 7 Minutes

5.11.17

Warm-up 4 Rounds: 8 Unbroken Dumbbell Snatch Run 100m

WOD: For Time: 15 Power Snatch 95/65lbs

Run 800m

15 Power Snatch 115/75lbs

Run 800m

15 Power Snatch 135/95lb Immediately following

12 Minutes to Find 5RM Hang Squat Snatch.

Extra Work Your Choice:

5 Rounds: 75 Double Unders 7 Bar Mu

5.10.17

5 Min row/bike

Dynamic warm up and mobility

WOD:

Round 1:

Row 1000/ Run

800

25 Pull ups

Rest 4 Minutes

Row 750/ Run 600

25 HRPU

Rest 3 Minutes

Row 500/Run 400

25 Air Squats

Rest 2 Minutes

Row 250/Run 200

25 GHD Sit ups

Rest 1 Minute

Row 100 Rest/Run 200

*Rest for the time it takes to complete the run/row

5.9.17

3 Steady Rounds: 50 Double Unders 10 Strict Pull Ups 10 Barbell Good Mornings

Strength: Find your 5RM Touch and Go Power Clean

WOD:

4 RFT

20 Deadlifts

20 C2B

Rest 2:00

(Deadlift Weights: 185/125, 225/155, 275/185, 315/205)

Extra Your choice: For Time: 150/100 Cal Bike

5.8.17

3Steady Rounds: 15 GHD Sit Ups 15 Empty Bar Thrusters 15/10 Calorie Bike

Strength

6 Minutes to complete 3 sets of Front squats at 55% 1RM

Set 1=3pts/rep

Set 2=2pts/rep

Set 3=1pt/rep

WOD: 2RFT

50/40 Cal Row

50 WB

25 HSPU

Immediately after you have 7 Minutes to Find 1RM Clean and Jerk.

5.7.17

Warm-up

3 Min AMRAP: Row 500m Max Lateral Burpees Over Rower

Strength

Find A 5RM Deadlift in 3 attempts or less (warm up sets don’t count.)

WOD

12 Minute AMRAP 4

9 Bar Facing Burpees

7 Hang Power Cleans 135/95lbs 5 Ring Muscle Ups

Interval 3 Rounds: 21/15 Calorie Bike 21 Overhead Squats 115/75lbs Rest :60