Thursday 12/8/16

WOD:
20 min AMRAP
20 KB snatches (53/35) – 10 each arm
50 ft bear crawl
15 sit ups
50 ft backward bear crawl

*Score for rounds and reps

 

Unloaded:
5 min AMRAP
6 burpees
40 ft bear crawl
6 goat baggers
40 ft bear crawl

2 min rest

5 min AMRAP
40 ft burpee broad jump
10 sit ups
40 ft run
10 supermans

2 min rest

5 min AMRAP
40 ft backward bear crawl
20 KB swings
40 ft backward bear crawl
20 air squats

*Score for total reps

Wednesday 12/7/16

Strength:
3 pos clean + jerk
1 @ 60% of 1 RM
1 @ 65%
1 @ 70%
3 x 1 @ 75% of 1 RM

WOD:
2 rounds
7 thrusters (75/55)
7 pull ups
7 burpees

200 running singles

2 rounds
7 thrusters (75/55)
7 pull ups
7 burpees

200 running singles

2 rounds
7 thrusters (75/55)
7 pull ups
7 burpees

 

Unloaded:
For time
40 jumping pull ups
40 box jumps
40 KB swings
40 walking lunges
40 leg raises
40 DB snatches
40 push ups

Tuesday 12/6/16

Strength:
3 pos snatch
1 @ 60% of 1 RM
1 @ 65%
1 @ 70%
3 x 1 @ 75% of 1 RM

WOD:
4 rounds
5 muscle ups
10 squat snatch (95/65)
15 box jump overs (24/20)

 

Unloaded:
5 rounds
30 single unders
20 DB rows
10 DB thruster

Monday 12/5/16

Skill/strength:
Handstand push up
4 x max effort strict + kipping

WOD:
3 min AMRAP
15 cal row
15 power cleans (115/85)

3 min rest

3 min AMRAP
12 cal row
12 power cleans (135/95)

3 min rest

3 min AMRAP
9 cal row
9 power cleans (155/105)

*Score for total reps

 

Unloaded:
10-9-8-7-6-5-4-3-2-1
Wall ball
Sit up
Box jump
Kettlebell swing

Saturday 12/3/16

WOD:
6 rounds
20 KB swings (53/35)
10 burpees
20 walking lunges
1 min rest

Friday 12/2/16

Strength:
Snatch
3 @ 65% of 1 RM
3 @ 70%
3 @ 75%
3 x 1 @ 80% of 1 RM

WOD:
4 rounds
20 wall balls (20/14)
20 pull ups

 

Unloaded:
5 min AMRAP
10 plate ground to OH
10 lateral jumps

2 min rest

5 min AMRAP
10 burpee lateral hop
10 sit ups

2 in rest

5 min AMRAP
10 box jumps
10 push ups

tmp_20817-17862-1278531742

Thursday 12/1/16

WOD:
For time
1000 m row
100 air squats
100 sit ups
750 m row
75 Russian KB swings
75 mountain climbers
500 m row
50 push ups
50 Russian twists

 

Unloaded:
4 rounds
400 m row
15 KB swings
30 walking lunges

Tuesday 11/29/16

WOD:
3 min AMRAP
21 OH squats (75/55)
Burpee lateral hops

3 min rest

3 min AMRAP
18 OH squats (95/70)
Burpee lateral hops

3 min rest

3 min AMRAP
15 OH squats (115/85)
Burpee lateral hops

3 min rest

3 min AMRAP
12 OH squats (135/95)
Burpee lateral hops

*Score for total reps of burpee lateral hops

 

Unloaded:
30-25-20-15-10-5
Wall balls
60-50-40-30-20-10
Single unders

Wednesday 11/30/16

Strength:
3 cleans + 1 split jerk
3+1 @ 60% of 1 RM
3+1 @ 65%
4 x (3+1) @ 70% of 1 RM

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlift (155/105)
Floor press (155/105)
Power clean (155/105)

*12 min time cap

 

Unloaded:
With a partner…
6000 m row

*Switch every 500 m

tmp_19040-20161201_055217-749423078

Monday 11/28/16

Strength:
Back squat
8-8-8 @ 65% of 1 RM

WOD:
15 min AMRAP
30 double unders
15 power cleans (115/85)
30 double unders
15 toes to bar

*Score for rounds and reps

 

Unloaded:
15 min AMRAP
16 DB snatch
30 single unders

*Score for rounds and reps

Saturday 11/26/16

WOD:
4 rounds
800 m run
50 ft walking lunge with DB’s (45/35)
20 DB snatch (45/35)

tmp_14911-20161126_104436-1363747986

Friday 11/25/16

WOD:
With a partner…

100 KB snatch – 1 person snatches while the other holds a goblet squat.
100 Over the bar wall balls
100 Med ball sit ups
50 burpees – 1 person hangs from the bar while the other does burpees.

tmp_14911-20161125_112002-545586438.jpg

Tuesday 11/22/16

Skill:
Muscle up skill work

WOD:
2k row

 

Unloaded:
For time
50 jumping pull ups
50 push ups
50 sit ups
50 air squats

Wednesday 11/23/16

Strength:
Front squat
3-3-3-3-3 @ 70% of 1 RM

WOD:
For time
30 pull ups
30 OH squats (95/65)
20 CTB pull ups
20 OH squats (135/95)
10 bar muscle ups
10 OH squats (155/105)

*15 min time cap

Unloaded:
6 rounds
10 ring rows
15 KB sumo deadlift high pull
20 flutter kicks

tmp_6402-20161123_193027-1483341602

Saturday 11/19/16

WOD:
“300”
For time
25 pull ups
50 deadlifts (135/95)
50 push ups
50 box jumps (24/20)
50 floor wipers (135/95)
50 DB clean and jerk (35/25) – 25 each arm
25 pull ups

Monday 11/21/16

Holiday schedule: We will be closed Thanksgiving Thursday. Friday we’ll do a 10am class only. Saturday is business as usual.

WOD:
With a running clock…
0:00 – 5:00
Box jump overs (24/20)
5:00 – 10:00
Rest
10:00 – 14:00
10 m shuttle run
14:00 – 18:00
Rest
18:00 – 21:00
Power cleans (135/95)
21:00 – 24:00
Rest
24:00 – 26:00
Wall balls (20/14)
26:00 – 28:00
Rest
28:00 – 29:00
Deadlifts (155/105)

*Score for total reps

Unloaded:
4 min tabata
KB swings
Plank hold
Burpee
Mountain climbers

*Score for total reps

Blue Friday 11/18/16

Strength:
Back squat
6 @ 70% of 1 RM
6 @ 75%
6 @ 80%
2×4 @ 85% of 1 RM

WOD:
22 min AMRAP
22 wall balls (20/14)
22 power snatch (75/55)
22 box jumps (24/20)
22 push press (75/55)
22 cal row

*Score for rounds and reps

Unloaded:
500 m row
4 rounds
10 DB push press
10 knee raise
10 mountain climbers

tmp_26001-20161118_200938270082037

Thursday 11/17/16

WOD:
Buy in – 100 double unders

30-20-10
KB swings (70/44)
Plyo push up
Box jump (36/30)

Buy out – 100 double unders

 

Unloaded:
4 rounds
100 single unders15 med ball cleans
15 DB press

Wednesday 11/16/16

Strength:
3 cleans + 1 jerk
3+1 @ 60% of 1 RM
3+1 @ 70%
3+1 @ 75%
2 x(3+1) @ 80% of 1 RM

WOD:
EMOM for 8 min
Odd – 15/12 cal row
Even – 8 shoulder to OH (95/65)

Unloaded:
50 walking lunges
40 DB snatch
30 sit up
100 single unders
10 DB squat clean thrusters
100 single unders
30 sit ups
40 DB snatch
50 walking lunges

tmp_27856-20161117_0558551326072191

Tuesday 11/15/16

WOD:
4 min AMRAP
(21-15-9)
Thrusters
Pull ups

4 min rest

4 min AMRAP
(21-15-9)
Deadlift (185/125)
HSPU

4 min rest

4 min AMRAP
Clean and jerk (135/95)

*Score for total reps

 

Unloaded:
4 rounds– 3 min AMRAP
500 m row
Knee raises

*3 min rest between rounds. Score for rounds and reps