WOD Friday 7/1/16

Class Warm Up
Knee Pull 
Quad Pull
hang snatch 
hang clean
thruster
run

WOD
AMRAP 10 min
10 Hang Snatch (115/75)
10 OHS
10 Hang Cleans
10 Thruster

200 run

Stamina
"Tabata"
V-Up
Air Squats
Push up
Burpees

WOD Thursday 6/30/16

Class Warm Up
High Knee/ Butt Kicker

Run
Calf Stretch
 KB Swings
DU

WOD

4 RFT
10 Reverse KB Lunge( F. Rack)
10 KB Swings (55/35)
KB Carry 100m (any hold)

Stamina
For Time
800 Run 
100 DU
200 Run

WOD Wed 6/29/16

Class Warm Up
High Elbow
Snatch Turnover
Clean Turnover
Jerks
OHS

Strength

EMOM x 6
1 Squat Snatch (75%)
1 Rest
EMOM x 6 
1 Clean & Jerk

WOD

7 RFT
7 Hang Cleans
7 Bar Hop Burpee
7 Pull up

WOD Tuesday 6/28/16

Class Warm Up
High Knee/ Butt Kicker

Run
10 Wall Balls
5 TTB
10 Cal Row

WOD

5 Rounds for Time:
21 Wall Balls
15 Cal Row
9 TTB

Stamina
2 Rounds for Time:
200 Run 
20 Overhead Medball sit up

WOD Monday 6/27/16

Class Warm Up

High Elbow 
Turnover
Snatch lands 
Power Snatch
Back Squats

Strength
Every 2 mins
Back Squats
5 x 2 @ 75% 

WOD

30 Snatches For Time (135/95)

WOD Sat 6/25/16

WOD

5RFT
300 Run
30 Box Jumps
30 Wallballs

WOD Friday 6/24/16

Class Warm Up

Clean Turn Over
Turn Over drops
F Squats
S. Clean 
RUN

WOD

21/15/9
Power Cleans
Dips
400 Run

Stamina
2 Min Max DU
2 Rest
2 Min Max DU

WOD Thursday 6/23/16

Class Warm Up

Shoulder opener
10 Wallballs
200Run
10 Push ups
10 Kip Swings

Strength
For Time:
25 Wallballs
Bear Crawls
100m Sprint
10 Burpee

WOD

9 min AMRAP
3 HSPU
6 KB Snatch
9 TTB

WOD Wednesday 6/22/16

Class Warm Up

Run
High Elbow 
Turnover
F. Squat
Squat Clean

Strength
EMOM x 8 min.
1 Squat Clean

WOD

21/15/9/6/3
OHS (95/65)
100 Run

WOD Tuesday

Class Warm Up

High Knee
Butt Kicker
Jump Squats
Hamstring Swing
DU

WOD

3 RFT
400 Run
12 Deadlifts (275/185)
21 Box Jumps (24/20)

Stamina
42-21-10
Hollow Rock + Superman
DU

WOD Monday 6/20/16

Class Warm Up

Run
High Elbow 
Turnover
OHS 
Squat Snatch

Strength
EMOM x 10 min.
1 Squats Snatch

WOD

3 RFT
10 Pull up
10 Dips
200 Run

WOD Sat 6/18/16

WOD

20 min Amrap
20 Partner wallballs
100m Relay

WOD Friday 6/17/16

Class Warm Up

Run
Front Squats
Strict Press
Clean
Snatch

Strength
EMOM x 8 min.
Even: 20 Single leg deadlift
Odd: 10 cal Row

WOD

For Time:
3 Jerks (185)
4 Front Squats
5 Cleans
30 Pull ups
40 Push ups
50 Sit ups

WOD Thurs 6/16/16

Class Warm Up

Shoulder Opener
Kip Swing
Push up
High knee / Butt Kick
Run

Strength
EMOM x 10 
5 HSPU

WOD

"Nicole"
20 min AMRAP
400 Run
Max unbroken Pull-ups

WOD Wed 6/15/16

Class Warm Up

Run
Front Squats
Strict Press
Clean
Snatch

Strength
EMOM x 10 min.
1 Power Clean + 1 Power Snatch

WOD

21 Thruster (95/65)
100m Run
15 Thrusters
200m Run 
9 Thrusters
300m Run

WOD Tues 6/14/16

Class Warm Up

10 Cleans
10 Air Squats
10 Push ups
Long jumps
Side lunges

WOD

5 Rounds for Time:
10 Power Clean (135/95)
10 Burpees

Stamina
EMOM
E: 15 Cal 
O: 15 Sit ups

WOD Monday 6/13/16

Class Warm Up

Run
Snatch DL
Down finish
high elbow
turnover 
Squat snatch
RUN

Strength
EMOMx8min
1 Snatch Pull+ 1 Squat Snatch (65%)

WOD

4 RFT
400 Run
4 MU
40 DU

WOD Sat 6/11/16

TEAM WOD

22 Hang Cleans
22 F. Squats
22 Jerks
22 Pull Ups
22 Push Ups
16 Hang Cleans
16 F. Squats
16 Jerks
16 Pull Ups 
16 Push Ups
10 Hang Cleans
10 F. Squats
10 Jerks
10 Pull Ups
10 Push Ups

Split Reps
 Men:185
Women: 135

WOD Friday 6/10/16

Class Warm Up

Hamstring Swing
10 Air Squats
Long Jump
Run
10 Deadlift SlowMo

Strength
Max Deadlift

WOD

10 min AMRAP
Bear Crawl
5 Burpees
Long Jump
5 Burpees

Wod Thursday 6/9/16

Class Warm Up

Run
10 Long jumps
10 KBS 
10 Air squats
Lunge and Twist 

Strength
Max Back Squat

WOD

7 min AMRAP
7 KBS (55/35)
7 Burpees
7 KB Lunges (55/35)

WOD Wed 6/8/16

Class Warm Up

Lunge Twist
10 Jump Squats
Leg Swings

Strength
Max Front Squat

WOD

8 min. AMRAP
3 Burpees
100m Farmers Carry (45/25 plate each hand )
3 BMU
6 TTB

WOD Tuesday 6/7/16

Class Warm Up

Knee Pull
Quad Pull
Run
5 Squat Cleans
5 Split Jerk
5 Push Jerk

Strength
Max Clean & Jerk

WOD

7 min AMRAP
100 Run
2 Clean & Jerk (185/135)

WOD Monday 6/6/16

Max Week
Class Warm Up

Snatch Deadlift
Down Finish
High Elbow
Turnover
OHS

Strength
Max Squat Snatch 30min

WOD

21/15/9
Burpees
Deadlift (225/155)

WOD Sat 6/4/16

Partner Wod

800 Run

Then:

3RFT

10 Clean & Jerks (135/95)

10 C2B

10 Burpees

Then 

1000 Row

WOD Friday 6/3/16

Class Warm Up

Knee Pull
Quad Pull
Run
Stone/Keg/Tire
Snatch
Push up

Strength
E2MOM x 10
1 Stone/Tire/keg
100 Run

WOD

6 min AMRAP
6 Snatch (95/65)
6 HSPU

WOD Thursday 6/2/16

Class Warm Up

Shoulder stretch
Hip Opener
5 Cal Row
10 Box Jumps 
Lunge and twist

Strength
EMOM x 10
5 OHS (65%)

WOD

5 Rounds
 1 min max Cal Row
1 min max Sit ups
1 min max Box Jumps
1 min Rest