WOD Tuesday December 01, 2015

WARM-UP

10 Lunges

5 KB/DB Snatch

10 Cal Row

Shoulder Opener

10 Jump Squats

STRENGTH

EMOM x 10min

5 Front Rack Lunges (135/95) (Stone) + 5 Push-Ups

WOD

5RFT 

15min

10- 1 Arm KB/DB Snatch (75/55)

20 Cal Row

OLY

No Hook No Feet Clean
3 @ 60%
3 @ 65%
2 @ 70%
2 @ 70%
2 @ 70%

Push Press 
5 @ 55%
5 @ 60%
5 @ 65%

WOD Monday November 30, 2015

WARM-UP

10 Kip Swing

5 Clean

5 Front Squats

10 Push Press

25 Mountain Climbers

STRENGTH

EMOM x 12min

E: 10 C2B

O: 10 V-Ups

WOD

5RFT

12min

5 Cleans (135/95)

5 Front Squats

10 Shoulder 2 Overhead

WOD Saturday November 28, 2015

PARTNER WOD

"Turkey Day Massacre"

45 min as many points as possible

In teams of 3, you will have 45 minutes to accumulate as many points as possible by completing the following movements:

Gymnastics Movements

20 Sit-Ups = 2 points

1 rope climb = 5 points

10 Pull-Ups = 10 points

20 Push-Ups = 5 points

20 KB Swings (53/35) = 10 points

50 Air Squats = 10 points

5 Muscle Ups = 15 points

5 Pull-Ups = 5 points

5 Ring Rows = 3 points

800m Run (15/10) = 10 points

Barbell Movement (96/65) = 1 point per rep

(This can be anything ground to overhead-- Power Clean, Snatch, SDHP, Deadlift, Front Squat, Back Squat, Push Press, etc.)

Team member 1 will be completing an 800m run.

Team member 2 will be completing an AMRAP of any of the barbell movements.

Team member 3 will be completing any of the gymnastic movements.

*** Once team member 1 returns from the 800m run, the team will rotate responsibilities ***

It is the team's responsibility to keep track of all the point totals/reps. 

All reps for each movement must be done completely and properly in order for the points to count.

We will provide scorecards.

WOD Friday November 27, 2015

PARTNER WOD

"Black Friday Sampler Platter"

5 rounds of:

5 Pull-Ups

10 Push-Ups

15 Squats

-then-

4 rounds of:

8 handstand push-ups 

15 kettlebell swings

-then-

3 rounds of:

15 box jumps

15 K2E

-then-

2 rounds of:

20 Wall Balls

30 Sit-Ups

-then-

1 round of:

50 Burpees

WOD Thursday November 26, 2015

"The Cornucopia"

First Course:

30-20-10 of:

Wall Ball (20/14)

Box Jumps (24/18)

Kettlebell Swings (53/35)

10 minute limit

Main Course:

AMRAP 16:00

In Teams of 4

Deadlift

Double-Unders

Pull-Ups

Rest

Switch every minute on the minute.

Score in total number of combined reps.

Dessert:

400m Partner Wall Ball Toss

Every time you drop the ball,one Burpee.

WOD Wednesday November 25, 2015

WARM-UP

5 Stone 2 Lap
1 Stone 2 Shoulder
20 DU
5 DB/ KB snatch
5 Stone Squats

STRENGTH

Emom x 10min
E: 1 Stone 2 Shoulder

O: 5TTB + 5 Pull-Ups

WOD

3 RFT or 12min

 3 Stone Clusters (95/65)
30 DU
10 DB/KB Snatch (75/55)
10 Box Jumps (30/24)

OLY
P. Snatch (low Blocks)
3@60%
2*70
2*75
1*77.5
1*77.5
1*77.5
1*77.5

Clean & Jerk

2@60%
2*65
2*70
2*75
2*80
1*85
1*90
1*93.5
1*95

WOD Tuesday Novermber 24, 2016

WARM-UP

10 Jerk Footwork (B-Rack)
10 Split Jerks 
10 TTB
25 DUs
10 Lunges

STRENGTH

20min

1 RM  Split Jerk

WOD

3RFT/ 10Min

10 Jerks (135/95)
10 TTB
30 DUs
100 Row

OLY
P. Clean
2@60%
1*65
1*70
1*70
1*75
1*75
1*75

B. Squat
6@65%
6*65

WOD Monday Novermber 23, 2016

WARM-UP

10 Dips

10 K2E

10 Deadlifts

25 DUs

200m Run

STRENGTH

EMOM x 10

O: 5 HSPU

E: 10 K2E

WOD

50 DUs

50 Sit-Ups

50 Deadlifts (135/95)

35 DUs

35 Sit-Ups

35 Deadlifts

20 DUs

20 Sit-Ups

20 Deadlifts

Wod Sat November 21, 2015

WOD
Partner 

28-22-16-10-8-4
C2B
Thruster (95/65)
Cal Row

OLY

Push Press
Increasing weight
5,4,3,3

B. Squat
4@80%
4*80
4*80
4*80

Wod Friday November 20,2015

WARM-UP

10 P. Cleans
10 S. Cleans
5 P. Jerk
5 S. Jerk
10 Cal Row

STRENGTH

E2MOM x 20min
1 P. CLean + 1 S. Clean + 1 Slpit Jerk 

WOD

100 Cal Row 

OLY
P. Snatch (Pocket)
3@60%
2*65
2*65
2*70
2*70
2*70

P. Clean (Pocket)
3@60%
2*65
2*65
2*70
2*70
2*70

Snatch grip Deadlift
6@50%
5*60
5*60

Wod Thursday November 19,2015

WARM-UP

10 KBS
10 Banded Squats
10 DL
20 DU
10 Squat Jumps

STRENGTH

EMOM x 8min
1 Arm R. KBS
E: 5 Right
O: 5 Left

WOD

12min Amrap

25 Air Squats
10 DL (225/155)
25 DU

OLY
P. Snatch 
3@60%
3*60
2*65
2*65
2*70
2*70
2*70

Deadlift
3@70%
2*77.5
2*77.5
2*85
2*85

F. Squat
3@60%
3*70
3*77.5
3*85
2*90
2*90
2*90

WOD Wed. November 18, 2015

WARM-UP

10 Dead Lift
10 Hang Cleans
10 F. Squats
5 Hang Snatch
5 Pull ups

STRENGTH

20 min 
1 RM Squat Clean

WOD

12min Amrap

3 Snatch (135/95)
6 Clean &Jerk
9 C2B
54 DU

OLY
Snatch ( Launch Blocks)
2@60%
2*65
2*70
1*75
1*80
1*80

Clean Pulls
3@75%
3*80
3*85
3*87.5

WOD Tuesday, November 17,2015

WARM-UP

10 Push Jerk
10 BD set up (24/20)
10 Cal Row
Leg Swings

STRENGTH

Emom x 10min
5 Push Jerk

WOD

For Time:
200 DU
75 Cal Row
50 DB Step Ups (55/35)

OLY
P. Clean
3@60%
2*65
2*70
1*75
1*75
1*75
1*75

B. Squat 
4x6 @78%

WOD Monday November 15, 2015

WARM-UP

10 Kip Swings
5 Pull-Ups
5 Hang cleans
5 OHS

STRENGTH

Emom x 10min
3,6,9,12,15
E: C2B
O:TTB

WOD

15 Min AMRAP
5 Power Cleans (155/105)
5 Bar Burpees

OLY

WOD Saturday Novermber 14, 2016

WOD

Partner Wod

7 RFT
400m Run
22 Lunges (45/25)
16 Pull-Ups
10 Burpees

*Split Reps 

OLY

Jerk Work Off  Blocks 

2@70%
2*80
2*90
2*95
2*100
2*105
2*105


Back Squats 

2x2 As heavy as possible

WOD Friday November 13, 2015

WARM-UP

25 DUs
10 Thrusters
10 Strict Press
10 Russian KBS
5 Pull-Ups

STRENGTH

Tabata
1) Thrusters (95/65)
2) DUs
3) Push-Ups
4)Russian KBS (70/55)

WOD

For Time:
500 Row
10 Pull-Ups
20 Squats

OLY

Power Snatch ( High Blocks aka Pocket)
3@ 60%
3*65
2*70
2*70
2*75
2*75

Power Clean ( High Blocks)
3@60%
3*65
2*70
2*72.5

WOD Thursday November 12, 2015

WARM-UP

5 Box Jump
10 Push Press
10 Air Squats
5 Cal Row

STRENGTH

1-2-3-4-5
10 Push up
20 Box Jump
30 Air Squats
400 Run
500 Row

WOD

Poker 20 min

Dimond- TTB
Heart- Push Press (45/35)
Club - Air Squat
Spade- Cal Row
Joker- 25 Wall Balls

OLY

Power Clean
2@60%
2*65
2*70
2*75

Clean Pulls
2@75%
2*80
2*80
2*85
2*85

F. Squats 
3@60%
3*70
3*75
3*80
3*85
3*85
3*85

WOD Wednesday November 11, 2015

WARM-UP

Hip Opener
5 B. Squat
10 Down and Finish
10 Snatch
5 OHS

STRENGTH

20 Min
2 Rep Max Back Squat

WOD

10 Min Amrap
10 Snatch (95/65)
15 Cal Row

OLY

Squat Snatch
2@ 60%
2*70
2*75
6*77.5

Snatch Bal
3@60%
3*65
3*70
3*70
3*70

WOD Tuesday November 10, 2015

WARM-UP

200Run
5 Deadlift
5 Power Clean
10 Jump squats
Hamstring swing

STRENGTH

EMOM x 5 min

5 TnG Power Cleans(heavy)
Burbees for each cleans that is not TnG

WOD

4 RFT / 14min AMRAP

15 Box Jumps (24/20)
400 Run

OLY

Power Snatch
3@60%
2*65
2*65
2*70
1*75
1*75

B. Squat 
 (use cleand and jerk % for weight)
6@82%
6*82
6*82
6*82

Snatch Grip Deadlift
(% of snatch)
5@50%
4*60
4*60
4*60

WOD Monday, November 9, 2015

WARM-UP

5 Wall Walks

5 TTB

5 Pull-Ups

10 Bent-over Rows (bar)

150m Row

STRENGTH

EMOM x 10 min

E: 10 Shoulder Taps

O: 10 Swipers

WOD

5 RFT

15 C2B

400m Row

OLY

WOD Saturday, November 7, 2015

WOD

3 Person Teams

3 RFT

75 Front Squats (135/95)

50 Push Press

OLY

Jerk Recover

2@70%

2@80%

2@90%

2@95%

2@100%

2@105%

2@110%

Back Squats

5 Rep Max

5 Rep- 5%

5 Rep- 10%

WOD Friday, November 6, 2015

WARM-UP

10 Back Squats

25 DUs

10 Deadlifts

200m Row

Calf Stretch

Couch Stretch

STRENGTH

EMOM x 10 min

1 Back Squat

WOD

For Time:

1000m Row

100 DUs

OLY

Snatch

3@60%

2@65%

2@70%

2@75%

2@80%

1@85%

1@85%

1@87.5%

1@90%

Clean/Jerk

2@60%

1@65%

1@65%

1@70%

1@70%

1@75%

1@80%

1@85%

1@87.5%

1@90%

WOD Thursday, November 5, 2015

WARM-UP

Farmer's Carry

5 KB Cleans

5 KB Push Press

10 Air Squats

5 Jump Squats

STRENGTH

EMOM x 12 min

E: 10 Goblet Squats

O: 10 KB Push Press (5 each side)

WOD

3RFT

5 KB Cleans (each side)

10 Tuck Jumps

10 Dips

OLY

Snatch

3@60%

3@60%

2@65%

2@65%

2@70%

2@70%

2@70%

Snatch Pull

3@70%

3@70%

2@77.5%

2@77 .5%

2@85%

2@85%

2@85%

2@90%

2@90%

Front Squats

5 @60%

5@70%

4@77.5%

3@85%

2@90%

2@90%

WOD Wednesday, November 4, 2015

WARM-UP

5 Power Cleans

5 Long Jumps

5 Jerk Footwork (no bar)

5 Thrusters

STRENGTH

5 x 5 min

Hang Power Clean

WOD

AMRAP 10 min

6 Cleans (155/105)

12 Box Jumps (24/20)

OLY

Jerks

3@60%

2@65%

2@70%

2@75%

1@80%

1@80%

1@80%

1 Pull + 1 Clean

2@60%

1@65%

1@65%

1@70%

1@75%

1@80%

1@85%

WOD Tuesday, November 3, 2015

WARM-UP

5 Kip Swings

5 Push-Ups

5 Deadlifts

5 Push Press

200m Run

STRENGTH

EMOM x 20 min

E: 15 Sit-Ups

O: 5 C2B + 5 Push-Ups + 5 Squats

WOD

AMRAP 7 min

5 Push Press (135/95)

5 Deadlifts

OLY

Cleans (mid blocks)

3@60%

3@65%

2@70%

2@75%

2@80%

2@80%

Back Squats

8 Rep Max

8 Reps- 10%

8 Reps- 20%

Goodmornings- 4 x 6 (bar)

WOD Monday, November 2, 2015

WARM-UP

5 Wall Walks

5 Cleans

5 Front Squats

5 KBS

Shoulder Opener

STRENGTH

5 x 5 min

HSPUs

WOD

5 RFT

7 Squat Cleans (155/105)

14 KBS (55/35)

OLY

Snatch (low hang)

2@60%

2@65%

2@70%

2@75%

1@80%

1@85%

1@85%

Clean/Jerk (low blocks)

2@60%

1@65%

1@65%

1@70%

1@70%

1@75%

1@75%

1@80%

1@85%