WOD Monday 2/1/16

WARM-UP

20 DU
10 Deadlifts 
10 Push Ups
10 cal row

STRENGTH

2 Min Max Du
1 Min rest 
2 Min Max DU

WOD

21-15-9 / 9 min

Deadlift 275/185
Ring Dips

WOD Sat. 1/30/16

WOD

Teams of 2 complete the following for time:
AMRAP 15:
5TTB
10 Hand Release Push Ups
15 Wall Balls

Person 1 Completess 5 TTB

Person 2 Completes 5 TTB

WOD Friday 1/29/16

WARM-UP

10 Wall Balls
10 Jumping Lunges
10 Push ups
10 K2E
10 Snatches

STRENGTH

EMOMx12
Partner Sled Push (1 Down /1 Back)

10 Crossover TTB or 10 swipers

WOD

3RFT/9min

10 Bar Muscle Ups
10 Overhead Lunges (185/135) or Stone Lunges (145/95)

WOD Thursday 1/28/16

WARM-UP

10 Squat Jumps 
10 DU
10 Snatches
High Knee & Butt Kicker
Calf stretch

STRENGTH

EMOMx12
E: 10 Goblet Squat Jumps
O: 10 Goblet Sit Ups

Same KB for both movements

WOD

14.1
10 Min AMRAP

30 DU (90 Singles)
15 Snatches (75/55)

WOD Wed. 1/27/16

WARM-UP

10 Cleans Pocket
10 F. Squats
10 Split Jerk Back
10 Cal row
10 Box Jumps

STRENGTH

E2MOMx10 min

1 Clean & Jerk @ 85%

WOD

For Time /12min

25/23 Cal Row

25 Box Jumps (24/20)

20/18 Cal row

20 Box Jumps

15/13 Cal row

15 Box Jumps

10/8 Cal Row

10 Box Jumps

WOD Tuesday 1/26/16

WARM-UP

5 Pull ups
10 OHS
5 Squat Snatch
10 Push ups
10 Leg Swings

STRENGTH

EMOMx10 Min
O: 10 Pull ups
E: 10 OHS (115/75)

WOD

21-15-9 / 9Min

Squat Cleans (135/95)
Ring Dips

WOD Monday 1/25/16

WARM-UP

Set up and warm up all movements for 
Dirty 30

WOD

“The Dirty Thirty”

30 Box Jumps, 30/24
30 C2B Pull ups
30 Kettlebell Swings, 2/1.5-pood
30 Front Rack Walking Lunge Steps, 135/95
30 Toes to Bar
30 Push Jerks, 155/105
30 Dead Lifts, 175/125
30 Wallballs, 30/20
30 Burpees
90 Double Unders
Only 1 bar. Athlete is responsible for changing weights

WOD Sat 1/23/16

WOD

Teams of 2 complete the following for time:
100 Front Squats, 135/95
100 Push Ups
100 Box Jump Overs, 24/20″
100 Pull ups

WOD Thursday 1/21/16

WARM-UP

Game

STRENGTH

For Time:

10 Burpee
10 Pull- up
10 Burpee
10 Air Squat

WOD

Annie /15min 
50-40-30-20-10
or Half
25-20-15-10-5
DU
Sit-ups

WOD Wed 1/20/16

WARM-UP

5 Cleans 
5 F. Squats
5 Push Jerk
5 Split Jerk 
5 Wall Balls

STRENGTH

EMOM x10 min 
E: 1 Power Clean + 1 Push Jerk
O: 1 Squat Clean + 1 Split Jerk

WOD

5RFT/ 9min

12 Wall Balls
12 Push ups

WOD Tuesdays 1/19/16

WARM-UP

10 Cal Row
1 Rope Climb
5 Wall Walks 

5 Cleans

20 DU

STRENGTH

EMOM x5 min 
E: 18/15 Cal Row
O: 1 Rope Climb

Rest 5 Min

EMOM x 5 min
E: 50 DU
O: 10 SHoulder Taps

WOD

For Time / 9min 
9-7-5
Bar Muscle Ups 
Cleans (225/155)

WOD Monday 1/18/16

WARM-UP

10 OHS
10 Box Jumps
10 Clenas
10 Pullups
Hip Opener

STRENGTH

20min
1RM OHS

WOD

Max Reps

4min Max Burpee Box Jumpover (24/20)

4min Rest

3min Max Power Cleans (155/105)

3min Rest

2min Max Wall Balls (20/14)

2min Rest

1min Max Unbroken Pull Ups

(Can't come off the bar!!)

WOD Sat 1/16/16

PARTNER WOD

Split Reps 

For Time:

20 Muscle Ups
40 DeadLifts (315/225)
80 Wall Balls (20/14)

WOD Friday 1/15/16

WARM-UP

Clean Burgener and Skill
10 Jerk Footwork Back rack
10 Cal row
10 Push ups

STRENGTH

1 RM Clean &  Split Jerk

WOD

EMOMx12

E: Cal 20/16
0: 10 Push ups + 20 Air Squats

WOD Thursday 1/14/16

WARM-UP

5 K2E
250 Row 
10 Wallballs
10 OHS
Hip Opener

 

STRENGTH

 

500m Row 
Rest 
2 Min  Max Wallballs (20/14) 

WOD

 

3 RFT / 9min

12 OHS (95/65)

12 TTB

WOD Wed 1/13/16

WARM-UP

Hamstring Swing

10 Slow DeadLift
10 Wall Balls
5 Pull ups
5 Long Jumps

STRENGTH

1 RM DL

WOD

3RFT /9min

20 WallBalls 
10 C2B

WOD Tuesday 1/12/16

WARM-UP

10 B. Squats
10 Push Press
10 Leg Swings
10 Cal Row
Pidgen Stretch

STRENGTH

1 RM Back Squat

WOD

For Time: 10min

30 Box Jumps
30 Cal Row 
30 Push ups
30 Air Squats

OLY:

2 Clean Pulls + 1 Squat Clean:
2@60%
1-65
1-70
1-70
1-75
1-75
1-80
1-80

Back Squat:
3x8 @72%

WOD Monday 1/11/16

WARM-UP

5 Pull ups
10 Box Jumps
10 KBS
10 Push Ups
10 Banded Squats

STRENGTH

Speed:
30 Box Jumps + 30 Pull ups

WOD

5RFT / 15min

1 Farmers Carry (45/25 Plate in each hand)

5 Burpees Box Jumps

10 KBS (55/35)

OLY:
Power Clean Low Blocks:
2@60%
2-65
2-70
2-70
2-75
2-75

Snatch Pull + Squat Snatch:
1@60%
1-65
1-65
1-70
1-70
1-75
1-75
1-80
1-80
1-85
1-87.5

Snatch Bal:
3@60%
3-65
3-70
2-75
2-75
2-75

WOD Friday 1/8/16

WARM-UP

10 F. Squat 
10 Push Press
9 Pull ups
Shoulder Opener
Hip Opener

STRENGTH

1 RM Jerk

WOD

12minCap 

21 -15 -9
Jerks (50% of Max)
Pull-ups

WOD Thurs 1/7/16

WARM-UP

25 DU
10 Wall Balls
10 OHS
5 Chin Ups
10 Cal Row

STRENGTH

3 Min Max Burpees

WOD

"Dice" 20min

1- Wall Balls (30/20)
2- Cal Row
3- KBS (70/55)
4- HSPU
5- Chin -ups
6- OHS (bar)

Everyone Get a Die
1st Roll Pick the Movement
2nd Roll is Number of Reps

WOD Wed 1/6/16

WARM-UP

10 F. Squats 
10 Push Press
20 DU
Calf Strech
High Knee & Butt Kicker

STRENGTH

1 RM F. Squat 

WOD

For Time/ 12min

30 Thruster
90 DU
20 Thruster
60 DU
10 Thruster
30 DU

WOD Tuesday 1/5/16

WARM-UP

5 Snatch
5 Hang Squat Snatch
5 OHS
5 Push jerks

STRENGTH

1 RM Squat Snatch

WOD

5RFT
10 Jerks (155/105)
10 TTB
10 Burpees

OLY:
1 Pull + 1 Clean
1@60%
1*65
1*65
1*70
1*70
1*75
1*75
1*80
1*80
1*80

Back Squat 
4x8@70%

Back Ext:
4x8

Wod Monday 1/4/16

WARM-UP

5 Cleans
5 Hang Squat Clean
5 F. Squats
10 Air Squats
250 Row

STRENGTH

1 RM Squat Clean
30 min

WOD

1000 Row
20 Alt Pistols
15 Hnag Cleans (185/135)

WOD Sat 1/2/16

Partner WOD 

*Split all Reps

“Daniel”

50 Pull-Ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pull-Ups