WOD Wednesday, October 1, 2014

Warm-Up

200m Run

Arm Circles

3 Wall Walks

10 Air Squats

10 KBS

Skill

10 Sets of Max Unbroken C2B Pull-Ups

1min Rest btwn Sets
No bands, scale with pull ups or ring rows

WOD

15min AMRAP

6 HSPU

12 KBS (70/55)

200m Run

WOD Tuesday, September 30, 2014

Warm-Up

Spiderman Stretch

5 OHS (bar)

5 Pull-Ups

5 Squat Clean (Bar) + 1 Jerk

Skill

Work up to heavy but good Clean/Jerk

WOD

6min AMRAP

6 OHS (155/105)

9 Lat Burpees

12 TTB

WOD Monday, September 29, 2014

Warm-Up

Burgener

20 DUs

200m Run

5 Snatch Deadlifts (Bar)

Spiderman Walk

Skill

Max DUs 2min

Rest 2min

Max DUs 2min

WOD

20 Snatch (115/80)

800m Run

20 Snatch

WOD Saturday, September 27,2014

Warm-Up

400m Run

Ladder Warm-Up

WOD

THE TEAM LADDER

3 Teams

3 Lifts + 1 Bonus

WOD, Thursday September 25, 2014

Warm-Up

400m Row

5 Squat Clean (bar)

5 Long Jump

5 Burpee

5 Knees 2 Feet

Skill

10x10 Box Jumps

(Higher than Normal)

WOD

10min AMRAP

5 Power Cleans (135/95), Stone (115/65)

10 Push-Ups

15 Air Squats

WOD Friday, September 26, 2014

Warm-Up

10 Squat (bar)

5 Pull-Ups

5 Med Ball Cleans

250m Row

Skill

EMOM

10x1 B. Squat

WOD

30 Pull-Ups

50 Thrusters (45/35), Stone Thrusters (50/35)

1k Row

WOD, Wednesday, September 24, 2014

Warm-Up

10 Down & Finish

5 KBS

5 Kip Swing

10 Arm Circles

Skill

Snatch 2RM TNG

WOD

"Helen"

3RFT

400m Run

21 KBS (55/35)

12 Pull-Ups

WOD, Tuesday, September 23, 2014

Warm-Up

4x- 50m Sprints (Coach Led)

10 Air Squats

10 Leg Swings

5 Dips

5 Hips 2 Bar

Skill

On the min. x 12 min.

ODD: 3-5 MUs

Even: 4-6 Squat Therapy

WOD

"Tosh Sprints"

3RFT

Run 200m, Rest equal time

Run 400m, Rest equal time

Run 600m, Rest equal time

WOD Monday, September 22, 2014

Warm-Up

Air Squats

400m Run

3 Position Down & Finish

Jerk Drops

Skill

3 Position Clean/Jerk

3 Sets of 3

High Hang

Hang

Floor

WOD

6min AMRAP

20 Wall Balls

40 DUs

Saturday September 20, 2014

WOD

Warm up

200m run

10 Dead lifts (bar)

5 Push ups

10 Sit ups

5 Leg swings

WOD

With a Partner

" DONNY "

21-15-9-9-15-21

Dead Lifts (225)

Burpees

Both partners must complete all of the reps.

1 person working at a time.

WOD Friday, Sept. 19, 2014

WOD

Warm up

10 Down and finish

10 banded pass through

5 dips

3 hips to bar

Strength

10 x 1 front squat (heavy) EMOM

WOD

"American Dream"

20 min. AMRAP

1,2,3,4,5.....

Power clean (205/140)

Muscle ups

Alt. for muscle ups:

hips to bar and dips

pull ups and dips

ring rows and dips

Alt. for power cleans:

Stone to shoulder (175/115)

WOD September 18, 2014

Skill

5x5 OHS 3-5 sec hold

Light & Low

WOD

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

2,4,6,8,10,12,14,16,18,20 Pull-Ups

Warm-Up

2 TGU Each Arm

10 OHS PVC

5 Kipping Swings

5 Jerks from behind neck (work on footwork)

WOD Wednesday September 17, 2014

WOD:
Warm-Up

Burgener Warm-up

Skill Transfer

Then:

200m Run

10 TTB

 10 Air Squats

10 Push ups

Strength

Snatch Complex

Power Snatch +Hang Snatch + Squat Snatch+ OHS

5 sets across

WOD

3RFT

500m Row

12 Burpees

21 Box Jumps (24/20)

WOD September 16th, 2014

Warm-Up

10 Air Squats

10 DUs

Spiderman Walk

Banded Pass Through

Skill 

Every min x 20min

Odd: 10 Wall Balls

Even: 40 DUs

WOD- "Satan's Whiskers"

3 RFT

10 C2B

10 F. Squats (165/115)

10 Burpees

WOD September 15th 2014

Workout of the Day

Warm up

200 M run 

5 pull ups

5 pushups

10 situps

Strength

Three sets of:

Bench Press x 7 reps @ 20X1

Rest 20 seconds

Dynamic Push-Up x 5 reps

Rest 3 minutes

Wod

Against a two-minute running clock, complete the following:

400 Meter Run

Pull-Ups x Max Reps

Complete a total of four sets, and rest exactly 2 minutes between sets

Finisher

30 push press (Bar)

not allowed to put the bar down

WOD Saturday September 13 2014

Workout of the Day

WARM UP

200 m run

5 kettlebell swings

5 box jumps

50push ups

PARTNER WOD

In teams of two, partners alternate 400 Meter Runs with a 20/14lb Wall Ball and complete as many rounds and reps as possible in 24 minutes of:

5 Burpee Box Jump Overs

10 Kettlebell Swings

While one partner is completing a 400 Meter Run, the other partner is working on the couplet.

WOD Friday, Sept.12,2014

Workout of the Day

Warm up

5 junkyard dogs

10 alternating side walking lunges

5 inch worms

10 box toe taps

Strength

Three sets of:

Romanian Deadlift x 8 reps @ 30X1

Rest 60 seconds

Ring Dips x Max Reps @ 20X1

Rest 60 seconds

WOD

For time:

Row 1000 Meters

135/95 lbs Hang Power Cleans x 30 reps

Wall Ball  x 50 reps

WOD September 11, 2014

Workout of the Day

Warm-Up

Run 200m

20DUs

10 Sit-Ups

5 Squats

Strength

Three sets of:

Back Squat x 6 reps @ 30X0

Rest 90 seconds

Single-Arm Kettlebell Row x 8 reps each arm @ 21X1

Rest 90 seconds

WOD

Three rounds for time of:

30 Walking Lunges

15 Toes to Bar

Run 400 Meters

WOD September 9th 2014

Workout of the Day

WARM UP

RUN 200

10 Deadlifts (bar)

5 box jumps

3 burpees

STRENGTH

Take 20 minutes and build to today’s 1-RM Clean and Jerk

WOD

“Lucky Sevens”

Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps (24″/20″)

7 Burpees

7 Kettlebell Swings (55/35lb)

FINISH

Med ball shuttle run 5mins

WOD September, 9th 2014

Workout of the Day

Warm-Up

50m Sprint

10 Russian Twisters

5 Pull-Ups

6 Push-Ups

5 Leg Swings

Strength

Five sets of:

Shoulder Press x 4 reps @ 2111

Rest 90 seconds

Weighted Pull-Ups x 4 reps @ 2110

Rest 90 seconds

WOD

In teams of two, complete a 800 meter walk.

Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with KBs at sides, the other with plate overhead. Choose the heaviest KBs/plate you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.

Cool Down

800m Run

WOD Monday September 8th 2014

Workout of the Day

WARM UP

Run 100M

10 Squats

10 KBS

10 Leg Lifts

STRENGTH

Four sets of:

Bulgarian Split Squats x 6-8 reps each leg @ 30X0

Rest 60 seconds

Single-Arm Trap 3 Raise x 10-12 reps each arm @ 2111

Rest 60 seconds

WOD

Team 

In teams of three, complete three rounds each, congo-line style, of:

Row 500 Meters

30 Wall Ball Shots (20/12 lbs)

Partner A rows 500 Meters, as soon as rower is available, Partner B jumps on while Partner A moves on to Wall Ball. Team rotates through as quickly as possible, with only one team member rowing or doing wall ball shots at a time.

WOD Saturday, September, 6th, 2014

Warm-up

1x 400m Run

8m AMRAP

5 Dead Lifts with the bar

5 TTB

20 DUs (attempts)

10 Dips

"Team DT"

5 rounds for time of:

12 Dead Lifts, (155/105)

9 Hang Power Cleans, (155/105)

6 Push Jerks, (155/105)

One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. That is one full round.

WOD FRIDAY SEPTEMBER 5 2014

WORKOUT OF THE DAY

WARM UP

ROW 300 M

10 PUSH PRESS (BAR)

5 PULL UPS

7 KBS

STRENGTH

Four sets of:

Walking Lunges with KBs x 25M

(use the heaviest KBs you can handle)

Rest 90 seconds

Wall Walkss x 4 reps

Rest 90 seconds

In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

Toes to Bar x 10 reps

kettle bell Ground to Overhead x 10 reps

24/20″ Box Jumps x 10 reps

COOL DOWN 

200 mountain climbers

WOD SEPTEMBER 4 2014

WOD

WARM UP

RUN 200 M

5 PUSH UPS

10 AIR SQUATS

15 JUMPING JACKS

STRENGTH

Take 10-12 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

WOD

“15-Minute Work Capacity Test”

Complete as many rounds and reps as possible in 15 minutes of:

10 Push-Ups with Hand Release (Games standards)

15 Wall Ball Shots (20/14 lb. to 10′/9' target)

20 Kettlebell Swings (55/35)

COOL DOWN

ROW 500M

WOD September 3 2014

WOD

WARM UP

10 BEAR CRAWL

10 BANDED SQUATS

10 SUPERMAN / HOLLOW ROCKS

STRENGTH

Five sets of:

Snatch + Overhead Squat x 3 reps

Rest 2 minutes

WOD

Three rounds for time of:

15 Pull-Ups

30 Double-Unders

400 Meter Run

WOD September 02 / 2014

WOD

WARM UP 

 5 junk yard dog

10 walking lunges

5 inch worms

STRENGTH

Five sets of:

Shoulder Press x 4-6 reps @ 20X1

Rest 60 seconds

Prone Plank x 60-90 seconds

Rest 60 seconds

WOD

Complete as many rounds and reps as possible in 5 minutes of:

115/75 lb. Push Press x 10 reps

Burpees x 10 reps

COOL DOWN

run 400m


WE ARE INTRODUCING TEMPO TRAINING WITH OUR STRENGTH PORTION SO DONT BE CONFUSED WITH @20X10. WE WILL EXPLAIN IT