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
Tuesday, March 31, 2015
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.
Thursday, March 26, 2015
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
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
Thursday, March 19, 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
Thursday, March 12, 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)
Friday, March 6, 2015
Thursday, March 5, 2015
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
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