WOD Sat 4/30/16

Partener

WOD

15 min AMRAP
split reps
60 DU
20 Pull Ups
10 Hang Power Clean (155/105)

Bro WOD

Grid Style 

2 Teams

 1 athlete working at a time but teams can switch athletes at any point during the workout

20min AMRAP

Grid   Movement

                                                                     1        2 Rope Climbs

                                                                     2        10 TTB & C2B

                                                                     3        1 Stone @ each  145/175/215

                                                                     4        2 Tire Flips

                                                                     5        200m Run

                                                                     6        Sled Push D&B

                                                                     7        10 Cleans & 10 Snatches @ 185lbs

                                                                     8        50 Bench Press @ 185lbs

WOD Friday 4/29/16

7:30pm Guys Night

Class Warm Up

10 Kb Snatch
 10 Squat clean
1 Stone
Knee pull 
Quad pull

Strength

EMOMx10
O: 1 Squat clean + 2 F.squats

WOD

3RFT
5 Stone (145/95)
10 DB/KB Snatch (75/55)
100m Sprint

WOD Thursday 4/28/16

Warm Up

10 wall balls
10 push ups
5 snatch
10 OHS
400 run

Strength

EMOM x3
20 Wall Balls
2min rest
EMOM x3
20 Wall Balls

WOD

3RFT 
15 Burpees
5 OHS (135/95)
300 RUN

WOD Wednesday 4/27/16

Warm Up

Stretch as class
then:
Dynamic Warm up:
knee pulls
quad pulls
lateral lunge
toe pulls
scissor kicks 
scorpoins

WOD

Oly Total

Max Snatch (any style)
Max Clean & Jerk (any style)

Score: is total combined weight

Must complete snatch 1st 
and can only fail 3 times per lift.
No lifting into the next class!!

WOD Tuesday 4/26/16

Warm Up

200 RUn
10 F. Squats
10 Kip Swing
5 Cleans
10 Push Jerk

Strength

EMOMx10
5 Pull up

WOD

For Time/ 15Min

800 Run
40 F. Squats (115/75)
30 TTB
20 Push Jerks
10 MU

WOD Monday 4/25/16

Warm Up

Burgener
Then:

200Run

10 Push Up
10 KBS
10 Box Jumps

Strength

E2MOM x10
1 Power Snatch + 1 Hang Squat Snatch (75%)

WOD

For Time/ 15Min

400 Run
26 HR Push Ups
400 Run
26 KBS (55/35)
400 Run
26 Sit ups
400 Run
26 Box Jumps

WOD Saturday

WOD

Partner Wod
Split Reps

30 Bar Face Burpee
300 Run Relay
30 Snatch (115/80)
300 Run Relay
30 Snatches
300 Run Relay
30 Bar Face Burpee

WOD Friday 4/22/16

Warm Up

5 KB Clean
10 Jump Lunges
10 Deadlifts
10 Push Ups
10 Box Jumps

Strength

EMOMx10 Min
E: 10 KB Press
O: KB R. Lunge 

WOD

 21-15-9
Deadlift (225/135)
HSPU
KB Step overs( 70/55)(24/20)

WOD Thursday 4/21/16

Warm Up

200 Run
25 DU
5 Clean 
5 F. Squats
10 Press

Strength

EMOMx8
E: 10 SHoulder Taps
O: 1 Squat Clean + Split Jerk (75%)

WOD

5 RFT./15min

60 DU
40 Squats 
200 run

WOD Wed 4/19/16

Warm Up

2 Stones to Lap

1 Sled push

10 Med Ball Cleans

10 Lunges

200Run

Strength

EMOMx15min

Flip: 1 tire/ Shoulder 1 Stone/ Shoulder 1 Keg

Push: Sled

Lunge: KB Lunge 

WOD

"Wall Ball Love"

For Time/14min

30 Wall Balls

400 Wall Ball Run

30 Med Ball Cleans

200 Wall Ball Run

30 Wall Ball Sit Ups

100 Wall Ball Run

10 Wall Ball Pull ups

WOD Tuesday 4/19/16

Warm Up

Calf Stretch
Hamstring Swing
10 Cal Row
5 Pull Ups
10 Cleans 
10 Push Press

Run
EMOMx8
E: 15/12 Cal Row
O: 100m Run

WOD

5 RFT/ 12min
10 Hang Clean & Jerk (135/95)
5 MU

WOD Monday 4/18/16

Warm Up

Calf Stretch
Hamstring Swing
200 Run
5 Snatch
10 OHS 
10 Wallballs

Strength

EMOM x 10
E: 10 HSPU
O: 10 Wallballs

WOD

5 RFT/ 25min
400 Run
15 OHS (135/95)

WOD Sat 4/16/16

Teams of 3

100 Cal

100 Deadlifts (135/95)

80 Cal 

80 Hang Cleans

60 Cal 

60 F. Squats

40 Cal 

40 Push Jerks

20 Cal

200RUN

WOD Friday 4/15/16

Warm Up

Wall Ball Game

WOD
"Amanda" 
9/7/5
Ring MU
Squat Snatch (135/95)

Stamina
EMOMx10 Min
O: 10 Thruster (96/65)
E: 10 TTB

WOD Thursday 4/14/16

Warm Up

Couch Stretch as Class
Shoulder Opener
25 DU
10 Air Squats
5 Clean
10 Push Press

Strength

20 min 
Goat Work
Come with things in mind to work on

If you can't find a goat to work on a 
2 mile run will take less than 20min.

WOD

15min Amrap
100 DU
50 Air Squats
25 Push Press (95/55)

WOD Wed 4/13/16

Warm Up

10 Lunges
10 Deadlifts
5 Cleans
5 Thrusters
5 C2B

Strength

EMOM x 12 mins.
6 reverse step lunges (back rack from rig) 

WOD

5 RFT/15mins.

6 Deadlifts (155/105)
6 Burpees
5 Cleans 
5 C2B
4 Thrusters
4 MU

WOD Tuesday 4/11/16

Warm Up

10 Push Ups
10 Pull Ups
High Knee 
400 Run
Butt Kicker

Strength

E2MOM x 12 Min
5 MU (5 pull& 5 dip)
100 Sprint

WOD

 Cap:15 Min
21/15/9

Wall Walks ( HR Push ups)
Ring Dips

200 Run Between each round

WOD Monday 4/10/16

Warm Up

10 Snatch
10 Clean 
10 Kip Swings
10 Box Jumps 

Strength

EMOMx10
1 Squat Snatch + 1 Squat Clean
(75% of Squat Snatch)

WOD

10 min AMRAP

10 Box Jumps
10 C2B
10 KBS
10 F. Squat (115/75)
10 TTB
10 Push Press
10 Deadlift
10 Burpees

WOD Saturday

Teams of 3

1 Person working at a time

150 Cal Row

100 Box Jumps

75 CJ, 135/95

15 Pull ups

WOD Friday 4/8/16

Warm Up

10 Side lunges
10 Jump squats
10 Push ups
10 Pull ups

Strength

E2mom x 10min
10 Jumping Lunges (55/35 Goblet) + 50 DU

WOD

For Time/ 9min.

30 Burpee BMU
or 
30 Burpee Pull ups
or 
30 Burpee Jumping C2B

WOD Thursday 4/7/16

Warm Up

10 Deadlifts
10 Wall Balls
High knee
Butt Kicker
Calf Stretch 

Strength

E2MOM x 8
Sprint down and back on the mat + 5 Burpees

WOD
AMRAP 10 mins

9 Deadlift (225/185)
12 KBS (70/55)

WOD Wednesday 4/6/16

Warm Up

Hip Opener
5 Snatch 
5 Snatch Bal
10 OHS
10 Pull ups

Strength

EMOM x 8 mins
E: Snatch + Snatch Bal + OHS
O: 25 DU

WOD
2 Rounds:

20 pull up 
30 push ups
40 sit up
50 squat

WOD Tuesday 4/5/16

Warm Up

250 row
10 air squats
5 hang cleans
10 dips

Strength

E2mom x 10min
250 m row

WOD

For Time:
50 alt pistols (100 air squats)
7 muscle ups
10 hang cleans (175/115)

WOD Monday 4/4/16

Warm Up

Burgener / Skill 
5 Snatch 
5 OHS
10 Cal Row
10 Push ups
5 C2B

Strength

20 min
1 RM OHS

WOD

5 RFT/15min
25 Cal Row 
15 C2B

9 HSPU

WOD Saturday 4/2/16

Partner WOD

7 RFT
400 Run 
12TTB

1- Runs 400

2- Runs 400

1- 12 TTB

2- 12 TTB