Tuesday, March 31, 2015

WOD Wednesday, April 1, 2015

WARM-UP

200m Run
5 Pull-Ups
5 Cleans
5 Jerk Back Rack
10 Banded Squats

STRENGTH

8 C2B 1min Rest

WOD

800m Run
15 Clean/Jerk (135/95)
100 Air Squats

Monday, March 30, 2015

WOD Tuesday, March 31, 2015

STRETCH
Forearm

WARM-UP
10 Kip Swings
10 Superman/Hollow Rock
5 Pull-Ups
10 Push-Ups
10 Arm Circles

STRENGTH
EMOM x 5min
1 Heavy Strict Press

WOD
For Time

10,9,8,7,6,5,4,3,2,1

Strict Press (95/55)
C2B

Sunday, March 29, 2015

WOD Monday, March 30, 2015

STRETCH

Sumo Wall 

WARM-UP

Jerk Footwork (Split)
5 Cleans
5 Jerks B Rack
5 Snatch
10 Arm Circles

STRENGTH

Work up to a heavy T&G Clean/Jerk

WOD

"Bode"
 20min Cap
12 RFT
5 HSPU
11 Snatch (95/65)


Friday, March 27, 2015

WOD Saturday, March 28, 2015

PARTNER WOD

20min


TEAMS OF 3


1) AMRAP Wall Balls
2) Rest
3) 200m Run + 2 Squat Clean (225/135)

*Rotate after 2 Squat Cleans are done.

Wednesday, March 25, 2015

WOD Thursday, March 26, 2015

WARM-UP

200m Run
10 Box Jumps
5 K2E
High Knee/ Butt Kicker
10 Kip Swings

STRENGTH

7 C2B EMOM x 7min

WOD

800m Run
30 Burpee Box Jumps (30/24)
800m

Tuesday, March 24, 2015

WOD Wednesday, March 25, 2015

STRETCH
Calf

WARM-UP
Burgener/Skill
10 Kip Swings
1 Rope Climb/ 5 Ring Row
200m Run
Launch Snatch Bar

STRENGTH
Warm-Up Snatch/Stone

WOD
Strong Sprint Race
100m Run
4 Stones
2 Rope Climbs
4 Snatch
6 TTB
8 Pull-Ups

*Preset stones/snatch weight

Monday, March 23, 2015

WOD Tuesday, March 24, 2015

STRETCH
Pidgeon

WARM-UP
20 DUs
10 Leg Swings
5 Push-Ups
200m
6 F. Squats

STRENGTH
EMOM x 12
E: 6 HSPU
O: 6 F. Squat (205/135)

WOD
3RFT
400m run /500m row
21 Sit-Ups
50 DUs


Sunday, March 22, 2015

WOD Monday, March 23, 2015

STRETCH

Banded Shoulder

WARM-UP

Burgener/Skill
Arm Haulers
Banded OHS PVC
10 Push-Ups
5 Snatch

STRENGTH

7 C2B EMOM x 7min

WOD

12min Cap

21 Snatch (135/95)
21 Lat Burpees
15 OHS
15 Lat Burpee
9 Squat Snatch
9 Lat Burpees

Friday, March 20, 2015

Wednesday, March 18, 2015

WOD Thursday, March 19, 2015

WARM-UP

200m Run
10 Box Jumps
Spiderman Stretch
Arm Haulers

STRENGTH

EMOM x 12 min

E:10 WBs
O: 200m Sprint

WOD

5-4-3-2-1

Row
Run
Air Squats
Box Jumps
Push-Ups

Tuesday, March 17, 2015

WOD Wednesday, March 18, 2015

STRETCH

Forearm Stretch

WARM-UP

Kip Swings
5 KB Snatch
10 Push-Ups
5 Chin-Ups

STRENGTH

EMOM x 7 min

7 Unbroken Pull-Ups

WOD

12 min AMRAP

4 KB Snatch
5 Chin-Ups
5 HSPU

Monday, March 16, 2015

WOD Tuesday, March 17, 2015

WARM-UP

Banded Squats
5 Cleans
5 F. Squats
5 Push Press
20 DUs

STRENGTH

EMOM x 10

3 Thrusters Across

WOD

5 RFT

200m Run
40 DUs
10 KBS (70/55)

Sunday, March 15, 2015

WOD Monday, March 16, 2015

Set Up

Warm-Up All Movements

WOD

"Filthy 50"

40 min CAP

Box Jumps
Jumping Pull-Ups
KBS (35/25)
Walking Lunges
Knees 2 Elbows
Push Presses
Arm Haulers
Wall Balls
Burpees
DUs

Friday, March 13, 2015

Wednesday, March 11, 2015

WOD Thursday, March 12, 2015

STRETCH


Sumo Wall Stretch


WARM-UP

200m Run
5 Squat Cleans
5 Deadlifts
10 Good Mornings

STRENGTH

Work up to a heavy complex.

1 Power Clean
1 Squat Clean
1 F. Squat

WOD

21-15-9

Deadlifts (225/155)
400m Run

Tuesday, March 10, 2015

WOD Wednesday, March 11, 2015

STRETCH

Banded Shoulder

WARM-UP

Lateral Lunges
10 Deadlifts
High Knee/Butt Kicker
Arm Circles
Leg Swings


STRENGTH


Set Up WOD

WOD

20 min

30 Lunges (45/25)
25 Deadlifts (185/135)
20 TTB
200m Row/Run


Monday, March 9, 2015

WOD Tuesday, March 10, 2015

STRETCH

Calf Stretch

WARM-UP

10 Kip Swings
5 F. Squats
20 DUs
10 Leg Swings
Couch Stretch


STRENGTH


EMOM x 7 min

6 Unbroken C2B

WOD

3RFT

40 Mountain Climbers
10 F. Squats (185/135)
50 DUs

Sunday, March 8, 2015

WOD Monday, March 9, 2015

WARM-UP

Pendulum Walk
10 Banded Squats
5 Dips
5 Pull-Ups
5 Cleans

Strength

1RM Deadlift

WOD

"Nasty Girls"

3 Rounds

50 Air Squats
7 MUs Ring
10 Hang Clean (135/95)

Wednesday, March 4, 2015

WOD Thursday, March 5, 2015

WARM-UP

10 F. Squats
10 Jerks
10 Long Jumps

10 DB/KB Row

STRENGTH

E 2MOM x 10 min

1 Power Clean
+ 2 F. Squats
+ 1 Jerk

(Across 65-75%)

WOD 

7min AMRAP

10 Alt. KB/DB Snatch (55/35)
10 Box Jump-overs (20/16)

Tuesday, March 3, 2015

WOD Wednesday, March 4, 2015

STRETCH

Shoulder Opener

WARM-UP

10 Kip Swings
10 Air Squats
10 Hang Clean from "Pocket"
10 Push Press
10 TTB

STRENGTH

EMOM x 7min

5 Unbroken C2B

WOD

WB Ladder

10 min AMRAP

5-10-15-20-25-30...

Between each set-- 5 Hang Power Cleans (165/115)

Monday, March 2, 2015

WOD Tuesday, March 3, 2015

STRETCH

Wrist Stretch

WARM-UP

10 Kip Swings
10 Leg Swings
10 Good Mornings
5 Dips
10 Deadlifts

STRENGTH

EMOM x 12min

O: 10 KBS
E: 10 Box Jumps

WOD

7min AMRAP

5 Deadlifts (275/185)
10 Lat Bar Burpees

Sunday, March 1, 2015

WOD Monday, March 2, 2015

STRETCH

Forearm

WARM-UP

100m Row
10 Front Squats
10 Hang Cleans
10 Leg Swings
Spiderman Walk

STRENGTH

Death by Squat Cleans (135/95)

WOD

2K Row