Saturday 2/13/16

WOD:
21-18-15-12-9
DB push press (45/25)
Sit up
KB swings (53/35)

Friday 2/12/16

Strength:
Back squat
10-10-10 progressive loading

WOD:
15 min AMRAP
5 power cleans (155/105)
10 box jumps (24/20)
15 wall balls (20/14)

*Score for rounds and reps

 

Unloaded:
3 min tabata (6 rounds)
KB swings
Plank hold
Burpee
Mountain climbers

*Score for total reps

tmp_32648-20160212_195655653299840

Thursday 2/11/16

WOD:
“Cindy”
20 min AMRAP
5 pull ups
10 push ups
15 air squats

*Score for rounds and reps

 

Unloaded:
500 m row
Then…
4 rounds
10 DB push press
10 knee raises
10 mountain climbers

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Wednesday 2/10/16

Strength/Skilll:
5 sets
1 power snatch
1 squat snatch
1 OH squat

*Progressive loading

WOD:
10 min AMRAP
10 OH squats (95/65)
10 toe to bar

*Score for rounds and reps

 

Unloaded:
3 rounds
100 single unders
15 med ball cleans
15 push ups

tmp_3775-20160210_194757653299840

Tuesday 2/9/16

WOD:
In teams of 2…
42-36-30-24-18
Row calories
Thrusters (95/65)

*Teammates can break up reps however necessary as long as each of the does equal number of reps.

 

Unloaded:
For time
50 walking lunges
40 DB snatch – 20 each arm
30 sit ups
20 single unders
10 burpees
20 single unders
30 sit ups
40 DB snatch
50 walking lunges

tmp_3677-20160209_192350653299840.jpg

Monday 2/8/16

WOD:
For total reps
5 min – box jump overs (24/20)
5 min – rest
4 min – 10 m shuttle run
4 min – rest
3 min – power cleans (155/105)
3 min – rest
2 min – wall balls (20/14)
2 min – rest
1 min – CTB pull ups

 

Unloaded:
4 rounds – 3 min AMRAPs
500 m row
Max knee raises

*Rest 3 min between rounds. Score for total reps of knee raises

  
 

Saturday 2/6/16

WOD:
With a partner…
10-9-8-7-6-5-4-3-2-1
DB squat clean thrusters (45/35)
100 single unders

*One partner does 1 full round while the other rests. Then partner 2 does the same round while partner 1 rests.

tmp_8399-20160206_135121653299840

R.E.D. Friday 2/5/16

Strength:
Back squat
5-5-5-3-3-3 – progressive loading

WOD:
12 min AMRAP
(1-2-3-4-5-6 etc…)
Clean & jerk (185/125)
10 toes to bar

*Score for total reps of C&J

 

Unloaded:
15 min AMRAP
15 KB swings
15 push ups
10 box step ups (20 in)

*Score for rounds and reps

image

Thursday 2/4/16

WOD:
Solo row
8 x 500 m row – Rest (1:45/2:00) between rounds

-OR-

Team row
8000 m row – partners switch every 500 m

 

Unloaded:
5 rounds
10 ring rows
10 wall balls
20 walking lunges20160204_195601.jpg

Wednesday 2/3/16

Strength:
Thruster
3-3-3-3-3-3-3-3-3-3 – progressive loading

WOD:
For time
20 handstand push ups
2 min rest
15 handstand push ups
2 min rest
10 handstand push ups

*12 min time cap

 

Unloaded:
5 rounds
8 burpees
50 single unders
1 min rest

  

Tuesday 2/2/16

Strength/Skill:
EMOM for 10 min
1 snatch

*Athlete chooses weight.

WOD:
“The Admiral”
3 rounds

20 burpee pull ups
20 front squats (155/105)
20 box jumps (24/20)

 

Unloaded:
12 min AMRAP
15 KB swings
10 push  ups
200 m row

*Score for rounds and reps

tmp_24455-20160202_192520653299840

Monday 2/1/16

WOD 1:
21-15-9
Deadlift (225/155)
Ring dips

*10 min time cap

WOD 2:
2 min AMRAP
Max double unders

Rest 1 min

2 min AMRAP
Max wall balls (20/14)

*Score for total max reps

 

Unloaded:
40-30-20-10
DB snatch
Mountain climbers
DB plank row

image

Saturday 1/30/16

WOD:
With a partner…
50-40-30-20-10
Row cals
Toes to bar

Buy out – 50 burpees

*Break up reps however necessary. 1 partner works at a time. Both partners must hang from the bar during TTB.

tmp_21643-20160130_102721-168661772

Friday 1/29/16

Strength:
Every 30 seconds for 4 min (8 rounds)
2 power snatches

*Pick a weight that’s challenging and stay with it for the whole workout

WOD:
4 rounds
20 KB swings (53/35)
60 double unders

 

Unloaded:
4 rounds
:45 – wall balls
:15 – rest
:45 – burpees
:15 – rest
:45 – sit up
:15 – rest
:45 – box jumps
1:15 res

*Score for total reps

tmp_21643-20160130_085714-1865093411

Thursday 1/28/16

WOD:
8 rounds
16 KB snatch (53/35) – 8 each arm
50 ft bear crawl
16 sit ups
50 ft walking lunge

 

Unloaded:
5 rounds
15 KB swings
10 leg raises
200 m row
image

Wednesday 1/27/16

Strength:
Floor press
5-5-5-5-5 – progressive load

WOD:
7 rounds
500 m row
Rest (1:45/2:00)

-OR-

With a partner
7000 m row

*Switch every 500 m

 

Unloaded:
For time
40 plate G2O
10 burpees
40 air squat
10 burpees
40 sit ups
10 burpees
40 plate G2O
10 burpees

  

Tuesday 1/26/16

WOD 1:
“Elizabeth”
21-15-9
Squat clean (135/95)
Ring dips

*18 min time cap

WOD 2:
EMOM for 10 min
Odd – 6 thrusters (95/65)
Even – 6 OH squats (95/65)

 

Unloaded:
Tabata for 2 min (4 rounds)
Push up
Walking lunge
Sit  up
Banded good mornings
Ring rows

*Rest 2 min between each movement. Score for total reps

tmp_11889-20160126_192148-1865093411

 

Monday 1/25/16

Gymnastic strength:
3 sets of max effort strict pull ups

WOD:
“Dirty thirty”
For time
30 box jumps (24/20)
30 jumping pull ups
30 KB swings (53/35)
30 walking lunges
30 knees to elbows
30 push press (45/35)
30 back extensions
30 wall balls
30 burpees
30 double unders

-OR-

“Firebreather Dirty Thirty”
For time
30 box jumps (30/24)
30 CTB pull ups
30 KB swings (70/53)
30 front rack lunges (115/75)
30 toes to bar
30 push jerk (135/95)
30 deadlift (155/115)
30 wall balls (20/14)
30 burpees
90 double unders

 

Unloaded:
10 min AMRAP
10 jumping pull ups
10 push ups
10 air squats

  

Saturday 1/23/16

WOD:
Buy in – 30 bupees

18-15-12-9
Renegade row (35/25)
Med ball sit up (20/14)
KB swings (53/35)

Buy in – 30 burpees

image

R.E.D. Friday 1/22/16

Strength:
Back squat
8 reps as heavy as possible (AHAP)
6 reps AHAP
4 reps AHAP

*Take three warm up sets to build to a HEAVY 8 reps. Then add some weight and do a HEAVY 6 reps. Add some more weight and finish with a HEAVY 4 reps.

WOD:
9 min AMRAP
(3-6-9-12 etc…)
Clean and jerk (135/95)
Toes to bar

*C&J can be a variation of power clean and push press/push jerk.

 

Unloaded:
3 rounds
10 KB goblet squats
15 KB sumo deadlift high pulls
20 KB swings

Then…

2 rounds
50 ft 1-arm OH walking lunge (25 ft each arm)
10 push ups

 

tmp_8128-20160122_194842-1865093411

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