Monday 4/1/19

WOD
5 min AMRAP of
19 wallballs and 19 cal Row
Rest 2 mins
10 min AMRAP of
25 TTB
50 DU
15 squat cleans (135/95)
Rest 3 min
10 min AMRAP
200' DB OH lunges (50/35)
50 box step ups
50 strict HSPU
200' handstand walk
Rest 3 min
5 min AMRAP
10 Snatches (95/65)
12 bar facing burpees
10 bar muscle ups
12 bar facing burpees
Rest 2 mins
10 min AMRAP
33 Thrusters (95/65)
33 C2B

Saturday 3/30/19

TEAM WOD
"Team Poker"
Hearts - KBS
Spades - Supermans
Clubs - Push press (45/35)
Diamonds - Medball cleans

Friday 3/29/19

WOD
"Matt B"
5 rounds for time
5 Burpees
10 C2B
20 wallballs
30 push ups
400m Run

Stamina
ROMWOD

Thursday 3/28/19

Strength
2 Rounds
30 sec single arm Right OH DB hold
10 hollow rocks
30 sec single arm Left OH DB hold
10 hollow rocks
30 sec double DB OH hold
10 hollow rocks

WOD
5 sets
15/12 cal bike
50' walking lunges
15/12 cal Row
1 min Rest

Wednesday 3/27/19

Strength
800m Run, 2 min rest
600m Run, 1:30 min rest
400m Run, 1 min rest
200m Run

WOD
"After Party"
1-2-3-4-5-6-7-8-9-10
DB front squats (50/35s)
30 DU after each round

Tuesday 3/26/19

Strength
4 sets of 10 bench press (AHAP) + 25 weighted sit ups

WOD
12 min AMRAP
20 alt KB cleans (55/35)
10 TTB (hanging leg raises)
5 deadlifts (275/185)

Monday 3/25/19

Strength
E2MOM x 14 mins
Option 1: 1 power snatch + 1 hang squat snatch + 1 snatch balance
Option 2: 1 power snatch + 1 hang power snatch + 1 OHS

WOD
"Top Down"
14 min
50 bar facing burpees
40/30 cal row
30 squat snatch (75/55)
then
build to a 1 rep max hang snatch

Saturday 3/23/19

TEAM WOD
With Partner
400m Run
60 deadlifts
400m Run
80 hang cleans
400m Run
100 push press
400m Run

Friday 3/22/19

WOD
"Open 19.5"
33-27-21-15-9
Thrusters (95/65)
Chest to bar pull ups

No surprises with these two movements!  Last Friday Night Lights, come out and enjoy food and a beverage!

Thursday 3/21/19

WOD
"7 UP"
4 rounds on the 7
400m Run
30 mtn climbers
20 cal Bike
10 bench press (135/95)

Stamina
ROMWOD

Wednesday 3/20/19

Strength
Mixed Tabata holds, 5 rounds
wall sit, plank, superman

WOD
"Wet Floor"
20 min AMRAP
75 wallballs (20/14)
60/45 cal Row
45 TTB
30 burpee box jump overs
15 muscle ups

Tuesday 3/19/19

Strength
EMOM  x 14 mins
Even: 12 single leg KB Deadlifts (6 each side)
Odd: Max Hollow hold

WOD
"Up and Running"
3 rounds
5 min AMRAP
200m Run
15 tuck ups
10 deadlifts (225/155)
Rest 2 mins

Monday 3/18/19

Strength
12min E2MOM
3 OH squats - increasing each set

WOD
"Over Easy"
Buy in - 60/40 cal Row
then
3 rounds of
21 C2B
15 OHS (115/80)
9 Clean and Jerk

Saturday 3/16/19

TEAM WOD
20 min AMRAP
1 partners rows 400m while other partner does 20 wallballs and 20 sit ups

Thursday 3/14/19

WOD
3 Rounds (NFT)
15 V-ups
20 supermans
25 banded good mornings
30 cal Row

Stamina
ROMWOD

Wednesday 3/13/19

Strength
15 mins to build to a heavy complex
1 high hang power clean + 1 hang power clean + 1 power clean

WOD
"Tabata #6"
push ups
shuttle runs
KBS (55/35)
Bike Cal

Tuesday 3/12/19

Strength
EMOM x 10 mins
Even: 15 hollow rocks
Odd: 15 superman

WOD
"Lay Up"
25-20-15-10-5
box jump overs and TTB
then
5-10-15-20-25
hang power snatch (75/55) and pull ups

Monday 3/11/19

Strength
Tempo Back Squats
5 sets of 2 reps @ 50%
7 seconds down with a 3 sec pause at bottom

WOD
"Go Fish"
1000m Row
then
3 Rounds of
21 deadlifts (135/95)
15 barfacing burpees
9 push jerks

Saturday 3/9/19

TEAM WOD
2 Teams
Round 1
Team 1-100 cal Bike while Team 2 does max SDLHP
switch
Round 2
Team 1 -100 cal Bike while Team 2 does max Thrusters
switch
Round 3
Team 1 -100 cal Bike while Team 2 does max hang cleans
switch

Thursday 3/7/19

Stamina
ROMWOD

WOD
5 Rounds - Not for Time
2 Rope climbs
8 box step ups (50/35)
12 HSPU

Wednesday 3/6/19

Strength
4 rounds of 50 DU's + max TTB
rest 1 min b/w rounds

WOD
"Chain Reaction"
3 Rounds of
21/15 cal Row
7 C2B
7 dips
then 3 Rounds of
9 power cleans (155/105)
9 push jerks

Tuesday 3/5/19

Strength
10 min EMOM
OH Squats - 4 reps @ 50%

WOD
"Cleaned and Pressed"
3 Rounds
5 min AMRAP
20 mtn climbers
15 medball cleans (20/14)
10 DB bench press (50/35)
Rest 2 mins

Monday 3/4/19

Strength
4 Rounds (10 mins)
10 KBS (55/35)
20' HS walk or 25' bear crawl

WOD
"Water Proof"
21-15-9
Cal Row and Front Squats (95/65)
then 15-12-9
TTB and Hang Snatch (95/65)
then 12-9-6
barfacing burpees and Thrusters (95/65)

Saturday 3/2/19

TEAM WOD
Teams of 3
30 min cap
120 power snatch (75/55)
120 sit ups
12 rope climbs
90 power snatch
90 sit ups
9 rope climbs
60 power snatch
60 sit ups
6 rope climbs
30 power snatch
30 sit ups
3 rope climbs