2019-02-02
Saturday
10 Dips
15 Burpees
20 Back squat (225/155 lb.)
30 handstand push-ups
Row 40 calories
2018-09-08
SOS 8/25/18
Buy In:
Partner A pushes sled 100m
Partner B stationary overhead lunges (DB or KB)
Switch
3 Rounds:
30 Tire Flips (split reps how you want)
Partner A – Flips
Partner B – Situps
400m Run
Buy Out:
800m together
Partner A Overhead Carry
Partner B Farmers Carry
If you need to stop, each partner does 5 burpees, then switch your carry to finish the 800.
2018-08-25
Saturday SOS 8-18-18
400 Meter Run
20 Front Squats 135/95
400 Meter Run
30 Burpees
400 Meter Run
40 TTB
400 Meter Run
50 Wall Balls 20/14
400 Meter Run
60 KB Swings 55/40
This is a partner workout. Each partner will run 200 meters and then split the reps anyway you want. When one person is working, the other will rest. You cannot move to the next movement until the current one is complete. After completing the KB swings you will start at the beginning.
2018-08-18
Bring a Friend SOS
10 rounds OR 40 minute AMRAP athletes choice
Partner 1:
12 DL (155/95)
9 Hang Power Cleans
6 Push Press
Partner 2:
10 push ups
20 sit ups
30 air squats
Switch back and forth. When you’ve completed both the partner 1 and partner 2 portions, that is one round.
2018-08-11
Wednesday
10 min
Walking Lunges to warm up
Review and practice movements
Bench Press/Floor Press @ Body weight
Atlas Stones or heavy clean
Time cap: 30 min
Challengers may use med ball for cleans – do 2 full rounds.
2018-08-01
Tuesday
Run 400
15 Push Ups
15 Air Squats
2 Rounds
Challengers Warm Up:
Review and practice movement for today’s WOD.
1 – Advanced: 4 DB Bear Complex (Power Clean + Squat + Push Press + Squat + Push Press)
Challengers: DB Manmakers
2 – 5 Strict Pull Ups or 10 Ring Rows
3 – 15m Bear Hug Sandbag/Slam Ball/Atlas Stone Carry + 5 Burpees
4 – 100m Shuttle Run
Rest 4 minutes before part B.
Score is:
Round 1 – weight for DB Bear Complex/DB Manmakers
Round 2 – weight used for carry.
1 – Advanced: 3 DB Snatch Complex (snatch + ovh squat + hang power snatch + ovh squat)
Challengers: 2 Front Rack Squat + 2 Push Press
2 – 5 Tire Flips
3 – 15m KB Front Rack Carry + 3 KB Press/Push Jerk each side
4 – 100m backwards/forwards shuttle run
Score is:
Round 1 – weight for DB Snatch Complex/front rack squat complex
Round 2 – weight for KB carry
2018-07-31
Monday
10 minutes
Group Air Squats for a warm up.
Review Clean and Med Ball Clean.
Challengers work on med ball cleans.
7 minute EMOM
3 Cleans @65% each minute.
Sleds/Row/Run (pick one for each 4 minute round)
4 – 1 minute rounds
30sec Moderate work (RPE 4)
20sec Moderately Hard work (RPE 6)
10s Very Very Hard work (RPE 9)
REST 2 minutes
4 Rounds
30s Hard Work/30s Rest (RPE 7)
REST 2 minutes
Rotate to next station.
Repeat whole thing 3 times, one at each station (row, run, sled)
Score is number of completed rounds – highest score is 24.
2018-07-30
Friday
1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk
Minute 1 – 15m Loaded Carry (yoke, zercher, front rack)
Minute 2 – 15m Standing hand over hand sled pull
Minute 3 – REST
400m Run
10 Double KB Push Press (2 @ 53/35)
8 Bulgarian Split Squat / side @ AHAFA
10m Single Arm KB Front Rack Carry / side @ AHAFA
Time Cap: 20 min.
2018-07-27
Thursday
Choose ring work, handstands, etc to practice for 10 minutes.
(12 days of Christmas style – 1, 1-2, 1-2-3, etc)
1 hang squat clean
2 front squat (135/95)
3 pull ups
4 push ups
5 deadlifts (135/95)
6 walking lunges (135/95)
7 burpees over box (20/24)
8 kettlebell swings (70/53)
9 broad jumps
10 toes to bar
2018-07-26
Wednesday’s WOD 7/25/18
Hang Clean
1 Hang Clean on the minute
Start at 65%. If moving well, move up in weight every 2 sets. Otherwise stay with same weight.
2018-07-25
Tuesday’s WOD 7/24/18
Group Practice
Air Squats
Thrusters
Burpees
30 Double Unders
15 DB Power Snatch (40/25)
Rest 2 minutes before part B.
3-6-9-12-15-18-21-etc
Thruster (75/55)
Bar Facing Burpee
Rest 2 minutes before part C.
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar or Sit Ups
2018-07-24
Monday’s WOD 7/23/18
Group Practice:
Air Squats
Snatch practice:
Snatch + Hang Snatch (@ knee)
Rest 1 minute.
Rest 15sec between sets.
30 sec work
30 sec rest
rest 3 minutes
Row/Bike/Sleds/Run for the intervals.
repeat 3 times.
Score is total distance.
Rest 3 minutes.
Bench Press – Bar or DB
OR DB Floor Press
Lunges each leg
Time Cap: 10 minutes
2018-07-23
SOS 7/21/18
4 Tire Flips
4 Tire Jumps
100m Sprint
10 Manmakers (50/35)
10 Burpee Broad Jumps
4 Tire Flips
4 Tire Jumps
800m Run
50 Push Ups
2018-07-21
Friday’s WOD 7/20/18
10-15 minutes skill work on Hang Clean Progression
Dip + Stand
Dip + Shrug
Dip + High Pull
High Pull + Catch (fast elbows)
Front Squat
Hang Clean
3 hang Cleans + 3 Push Press + 3 Pull Ups
10-9-8-7-6-5-4-3-2-1
KB Press
Each partner does 10 reps, 9 reps, etc… as other partner holds KB in bottom of Goblet Squat.
2018-07-20
Thursday’s WOD 7/19/18
Shuttle Run
Then:
2 Rounds
200m Run
5 Push Ups
10 Air Squats
Deadlift group practice
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
400m Farmers Carry
***Challengers – do 1 round for time.***
2018-07-19
Wednesday’s WOD 7/18/18
Mini Band Glute work
Scaling – practice with PVC or empty bar
20 sec work/10 sec rest
8 rounds per movement
1 – Shuttle Run
2 – Bench Press/DB Bench Press
3 – Thrusters
4 – KB Swings
5 – Lunges
Try to reach a consistent number on each round of a particular exercise.
Record lowest reps on each exercise.
2018-07-18
Tuesday’s WOD 7/17/18
Shoulder Dislocates
Push Press Demo and PVC group practice
3 Strict Press
2 Push Press
1 Push Jerk
For weight.
15 Wall balls
15 Calorie Row
Run 1600m for time.
2018-07-17
Monday’s WOD 7/16/18
Run 400
Group KB Swing skill work
Group Squat skill work
Advanced Scaling: 4×8 Front Squats @ AHAFA
5 Burpees
10 KB Swings
15 Sit Ups
Row 500m for time
2018-07-16
Bring a Friend SOS!
Run 800m together
20 DB Thrusters per partner
800m Farmer Carry (1 partner with weight, 1 partner walk beside, switch as necessary) – every time you switch the weight, do 5 push ups and 5 air squats
20 Sit Ups per partner
100m Walking Lunges – partner does 100m overhead carry with bumper plate then switch.
20 Pull Ups / Ring Rows per partner
Run 800m together
2018-07-14
7/13/18
Group Deadlift practice
1 – 3 Stone to Shoulder – ascending load
2 – 10 m Prowler Push, add load each minute
3 – Rest
Record score as follows:
Round 1 – final stone weight
Round 2 – final prowler weight
3 rounds Ab Circuit
10 V-Ups
10/side Side Plank Lifts
10/side Side Plank Twists
10 Hollow Rocks
Try to be the fastest in your class.
2018-07-13
7/12/18
4x100m Sprint
Practice Push Press and Front Squat with PVC pipe
Foam Roll IT Bands and Quads
Shoulder Dislocates
2 Thrusters
Add weight each set.
Record final weight.
2 Rounds at speed
5 Thrusters (working weight for Fran)
5 Pull Ups (or scaling option)
Rest 90 sec after each round.
Rest 3 minutes
Thrusters, 95# / 65#
Pull-ups
Walking Lunges
Slow Row
2018-07-12
7/11/18
Review:
Wall Balls
Burpees
KB Swings
Snatch
Group practice for each movement
A1: 4 minute EMOM
Minute 1 – Wall Balls (20/14)
Minute 2 – Burpees/Box Burpees
Minute 3 – Double Unders
Minute 4 – KB Swings
Rest 3 minutes
A2: 4-minute AMRAP
6 Power Snatch (95/65) or DB Snatch
12 Air Squat
6 Toes 2 Bar or 12 Sit Ups
Rest 5 minutes
Jog 800m
2018-07-11
7/10/18
5-8 minutes
Shoulder Dislocates
Jog a slow 400
Airsquats with 2 sec hold at bottom
Walking Lunges
50 Toes to Bar
50 Cal Row (half of class hold KB in front rack, then row)
50 DB Box Step Overs (70/50)
50 ft Right Arm DB Overhead Lunge (70/50)
50 ft Left Arm DB Overhead Lunge (70/50)
Time Cap: 30 min
2018-07-10
Monday’s Wod 7/9/18
OVH Squat practice with PVC
9 reps/set @ 65-70%
Rest 3-5 min between sets
A1. 8 Seated DB Press @ AHAFA (leave 2 reps in reserve)
Rest 1 min before A2.
A2. 8/side Single arm DB Row (leave 2 reps in reserve)
Rest 2 min before A1.
Row/Assault Bike/Run
mix modalities as wanted
20 rounds of 30 seconds HARD work: 30 seconds recovery
2018-07-09
7/6/18
KB Swings
Practice correct hip hinge form
(Shoulder Press + Push Press + Push Jerk + Split Jerk)
Minute 1 – 15m Overhead Yoke Carry / Overhead Barbell Carry
Minute 2 – 5 man makers
Minute 3 – REST
30 Stone to Shoulder (130/75)
2018-07-06
7/5/18
Power Snatch
Use PVC tube or empty bar.
6 Power Snatch (75/55)
6 Box Jump Over (24/20)
6 Toes to Bar
Rest 3 minutes.
Repeat for a total of 5 rounds.
2018-07-05
7/4/18
Work out at home:
4 Rounds
400m Run
25 Sit Ups
25 Push Ups
Time Cap: 24 Minutes
2018-07-04
7/3/18
8 Sumo Deadlifts @ AHAFA (leave 2 reps in reserve)
Rest 2 minutes between sets.
8 Bench Press @ AHAFA (leave 2 reps in reserve)
Tempo 31X1
Rest 2 min between sets.
4 Power Clean (185/135)
4 Front Squat (185/135)
4 Ring Dips
4 Handstand Push Ups
Time Cap 20 minutes.
2018-07-03
7/2/18
Run 800m
Back Squat:
6 sets/6 reps each @ AHAFA
Tempo: 20X1
Rest 3-5 min between sets.
20m Farmer’s @ challenging weight
30 Sit Ups
20m Sled Pull
20 Wall Balls
20m Sled Push
10 Push Ups
2018-07-02
6/30/18
In honor of our sweet friend, Alexandria Tatiana
1 or 2 rounds
30 reps of each movement
Partner run – 400m
sIt ups
russiaN twist
kEttelbell swing
Air squat
burPees (partner)
Pull ups/ring rows
waLl ball
jump ropE /double unders
Push press
partneR carry / slam ball carry – 200m
deadlIft (95/65)
luNges (walking)
mountain Climbers (R+L=1)
stEp ups
Side plank (partner) left 30 sec
Side plank (partner) right 30 sec
2018-06-30
6/29/18
8/side Single Arm DB Bench Press @ AHAFA
Tempo: 4011
Rest 1 min before repeating.
TEMPO NOTES:
4011 = 4 sec down, no pause at bottom, 1 sec up, 1 sec hold at top.
9 Thrusters (95/65)
35 Double Unders
400m Run
2018-06-29
6/28/18
5 min
Snatch and OVH Squat
3 rounds of:
6 Tire Flips
6 Squat Snatches (95/65)
Then, 3 rounds of:
7 Tire Flips
5 Squat Snatches
Prior to 12 min, complete 3 rounds of:
8 Tire Flips
4 Snatches
Prior to 16 min, complete 3 rounds of:
9 Tire Flips
3 Snatches
Prior to 20 min, complete 3 rounds of:
10 Tire Flips
2 Snatches
Prior to 24 min, complete 3 rounds of:
11 Tire Flips
1 Snatch
2018-06-28
6/27/18
10 min Deadlift practice and warm up to working load for WOD.
2 Deadlifts (275/185)
14 DB Push Press
18 Cal Row
Time cap: 30 min
2018-06-27
6/26/18
4 Back Squat @ 85-90%
Rest 3 minutes between rounds.
200m Sled Pull
50 Push Ups
200m Sled Push
50 Sit Ups
2018-06-26
6/25/18
Clean – use PVC or empty bar. Work on form.
10-8-6-4-2 Full Clean
2-4-6-8-10 Ring Pull Ups
2-4-6-8-10 Ring Dips
25 Unbroken Wall Ball (20/14)
Rest as needed between rounds.
Practice Muscle Ups
OR
Drill:
A. Ring muscle up drills
B. Kipping ring row (5-8 reps)
2018-06-25
SOS 6/23/18
Split reps however you like. One partner works while other partner holds plate overhead or in front rack. (35/25)
100 Double unders
50 Pull ups
100 Lunges holding slam ball (30/20)
50 Sledgehammers
100 Slam Balls (30/20)
50 weighted Sit Ups
100 squats holding slam ball
50 Pull ups
100 Double unders
Run 800 together to finish.
2018-06-23
6/22/18
4 Deadlifts (80-85%)
Rest 3 minutes between sets.
B1: 10 DB Bench Press AHAFA. Tempo 3011, rest 30 sec before B2.
B2: Sit Ups to failure, rest 30 sec before B1.
TEMPO NOTES: 3011 = 3 sec down, no pause at bottom, 1 sec up, 1 sec hold at top.
Score: “round 1” = DB Bench Press weight
“round 2” = Sit up reps
25m DB Farmers Carry
25m Sled Push AHAFA
Run 400
2018-06-22
6/21/18
5 min
Snatch and OVH Squat
Run 4x200m @ 80% effort
50 ft DB Walking Lunge 50/35 (2 DBs)
16 Toes to Bar
8 DB Power Cleans
50 ft DB Walking Lunge
16 KB Swings 55/40
16 Ring Dips
8 DB Power Cleans
2018-06-21
6/20/19
10 minutes
Clean + Jerk
1-2-3-4-5-6-7-8-9-10
Stone to Shoulder (130/75)
5 Chest to bar Pull up
10 Push Up
15 Air Squat
Score is atlas stone weight.
2018-06-20
6/19/18
5 Back Squats (75-85%)
Rest 3 minutes between sets.
10 cal Row
8 Thrusters (95/65)
4 Lateral Burpees over bar
10 cal Row
8 Power Snatch (95/65)
4 Lateral Burpees over Bar
Rest as needed between rounds.
Time cap 25 min.
2018-06-19
6/18/18
Run 1600m at moderate pace.
4-minute rounds:
24 Wall Balls (20/14)
12 Deadlifts (75/55)
9 Hang Power Clean (75/55)
6 Push Jerks (75/55)
10m OVH Walking Lunge
20 unbroken Double Unders
Rest 3 minutes
Increase weight each round.
2018-06-18
SOS 6/16/18
400m Partner carry (e.g. piggy back) then switch, and other partner carries.
200m partner barbell farmer carry
100m partner leap frog and sprint back
50 med ball sit ups
25 high five push ups
50 med ball pass lunges
5 burpee penalty if you have to put your partner or the ball down.
Chipper:
4 Burpees every minute on the minute
Use remaining time in the minute to complete:
50 Thrusters
50 KB Swings
50 Weighted Sit Ups
50 Ring Rows
2018-06-16
Friday 6/15/18
15 KB Goblet Squat (70/53)
20 (10/side) KB Snatch (70/53)
25 Tire Flips (OR Run 800)
You may alternate tire flips and running if you like.
2018-06-15
Thursday 6/14/18
Choose Skill Work to Practice (10 min):
Ring Work:
Ring Pull Ups
Ring Dips
Ring Muscle Ups
Transition
Handstand Work:
Handstand Holds
Handstand Push Ups
Handstand Walks
Bench Press (225/135)
Wall Balls (20/14)
Rest 5 minutes before part B.
15 Thrusters AHAFA
15 Strict Chin Ups
15 Burpees
2018-06-14
Wednesday 6/13/18
A1. 5 Deadlift @ 70-75%
A2. 3-5 Strict HSPU
Score is weight on deadlift.
7 KB Swings (80/55)
5 Squat Cleans (185/125)
2 Jerks (185/125)
Start new round every 3 minutes.
Record time for each round.
2018-06-13
Tuesday 6/12/18
7 Hang (squat) Snatch (115/75)
14 Toes to Bar
200m Run
Rest 5 minutes before part B
15 cal Row
15 Wall Balls (20/14)
15 DB Bent Rows (each side)
Rest 5 minutes before part C.
10 Burpee Box Jump Overs (24/20)
10m Sled Pull AHAFA
10 Front Rack Walking Lunge (each side) AHAFA
2018-06-12
Monday 6/11/18
2018-06-11
SOS – Bring a Friend
Partner WOD – split reps how you like, both partners run.
400m Run (both partners)
40 Air Squats
40 KB Swings (while one partner swings, other partner holds KB in front rack)
25m Bear Crawl
40 Air Squats
40 KB KB Deadlifts
25m Bear Crawl
2018-06-09
Friday 6/8/18
1 – Yoke Carry or Zercher Carry – Build to a heavy 15m carry, add load each round.
2 – 25m Sled Pull Sprint
3- REST
DB Thruster (115/75)
Push Ups
10 min time cap
2018-06-08
Thursday 6/7/18
Option 1: Muscle Ups
Strict Ring Muscle Up
Ring Muscle Up
or work on Ring Pull Ups and Ring Dips or Transition
Option 2: Handstands
Handstand Hold
Handstand Push Up
Handstand Walk
25ft. Overhead Walking Lunge (95/65)
8 Bar Facing Burpees
25ft. Overhead Walking Lunge (95/65)
8 Chest to Bar Pull Ups
2018-06-07
Wednesday 6/6/18
Practice Hang Clean + Jerk, 10 minutes
How many unbroken sets of 30 wall balls can you do in 6 minutes?
15 V-Ups
10 KB Swings @ AHAFA
5 KB Snatch @ AHAFA
2018-06-06
Tuesday 6/5/18
A1. 3 RDL @70-75%
A2. 5 Strict Handstand Push Ups
A3. 50m Front Rack Carry
A4. 10 Push Ups
2018-06-05
Monday’s WOD 6/4/18
800m Run
20m Walking Lunges
3 Back Squats @70-75%
Go every 2 minutes on the minute.
First: 2 rounds of
30/24 Calorie Row
30 Double Unders
30 Wall Balls (20/14)
Then: 3 Rounds of
8 Power Snatch (75/55)
8 Box Jumps (24/20)
8 Toes to Bar
Then, in remaining time, AMRAP:
8 Thrusters (75/55)
8 Pull Ups
8 Burpees
2018-06-04
SOS 6/2/18
Run 400
20 Sledgehammers
30 Single Leg KB Deadlifts
40 KB Swings
50 Walking Lunges
2018-06-02
6/1/18
Turkis Get Ups
1 – 25m Sled Sprint
2 – 3 Turkish Get Ups (switch sides each round)
3 – REST
30 Clean + Jerks (135/95)
If you stop or set the bar down, do 5 Stone to Shoulders (130/75)
2018-06-01
5/31/18
Power Snatch (PVC tube or empty bar)
5-10-15-20-25m Bear Crawl
25-20-15-10-5 Calorie Row
THEN:
6 minute AMRAP
5 Full Clean (115/75)
10 Bar Facing Burpees
15 GHD Sit Ups
Optional: Rest 3 minutes and repeat.
2018-05-31
5/30/18
3 Rounds
200m Run
10 Sit Ups
Time Cap – 12 min.
Rest 3-5 minutes between sets.
8 Stiff Legged Deadlifts @ AHAFA, leaving 2 reps in reserve.
Rest 3-4 minutes between sets.
3-4 Rounds of:
10 V-Ups
10/side Side Plank Lifts
10/side Side Plank Twists
10 Hollow Rocks
Row 1500m for time.
2018-05-30
5/29/18
50 handstand push ups or DB Press
50 Toes to Bar
50 Calorie Row
50 DB Box Step Overs (70/50)
50ft. Right Arm DB Overhead Lunge (70/50)
50ft. Left Arm DB Overhead Lunge (70/50)
Time cap: 30 minutes.
2018-05-29
murph
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
2018-05-28
sos 5/26/18
Hearts = Mountain Climbers
Diamonds = KB Swings
Spades = Burpees
Clubs = Sledgehammers
Joker = 50 sit ups
2018-05-26
5/25/18
KB Swings – practice correct hip hinge form and use this as a warm up.
Minute 1 – 15m Overhead Yoke Carry/ Overhead Barbell Carry
Minute 2 – 5 Man Makers
Minute 3 – rest
30 Stone to Shoulder (130/75)
Substitute Heavy Cleans if necessary.
2018-05-25
5/24/18
Skill work – Power Snatch
Use PVC or empty bar.
6 Power Snatch (75/55)
6 Box Jump Overs (24/20)
6 Toes to Bar
Rest 3 minutes and repeat for 5 total intervals.
2018-05-24
5/23/18
3 Rounds
200m Run
10 Sit Ups
10 Push Ups
12 minute cap.
1000m Row
50 Wall Balls (20/14)
Rest 6 minutes before next part.
800m Run
40 Burpees
8-minute cap.
Rest 6 minutes before next part.
Sprint! Try to set a PR!
2018-05-23
5/22/18
rest 2 minutes between sets.
Alternate with Bench Press.
Tempo: 31X1
Rest 2 minutes between sets, and alternate with Sumo Deadlifts.
4 Power Clean (185/135)
4 Front Squat (185/135)
4 Ring Dips
4 Handstand Push Up
Time Cap: 20 min.
2018-05-22
5/21/18
Run 800
Tempo: 20X1
Rest 2-3 minutes between sets
Go AHAFA, leaving 2 reps in reserve.
20m Farmers Walk (@ challenging weight)
10 Pull Ups
30 Sit Ups
20m Sled Pull (challenging weight)
20m Sled Push (challenging weight)
3 KB Clean and Press
2018-05-21
SOS 5-19-18
10 Pull Ups
15 GHD Sit Ups
20 Walking Lunges (total)
15 BWT Deadlift
10 Burpees
4 Rounds
2018-05-19
Friday’s WOD 5/18/18
Turkish Get ups (5 minutes)
500m Row
12-9-6
KB Goblet Walking Lunge (70/53)
Pull Ups
Rest 4 minutes
400m Run
12-9-6
KB Swing (70/53)
Toes to Bar
Rest 4 minutes
10 Stone to Shoulder
12-9-6
KB Goblet Squat (70/53)
Single Arm KB Clean and Push Press (70/53)
2018-05-18
Thursday’s WOD 5/17/18
1 Power Clean @ 60-80% 1RM
10 DB Snatch, alternating arms (50/35)
5 Burpees over DB
10m Single arm DB OVH Walking Lunge (50/35), (change hands halfway)
5 Burpees over DB
2018-05-17
Wednesday’s WOD 5/16/18
250m Row
12 KB Swings
6 OVH Walking Lunges
Time cap: 12 minutes.
At end of 12 minute interval, rest briefly, then:
8 minute AMRAP
18 Air Squat
9 Deadlift (115/75)
6 Hang Power Clean
3 Shoulder to Overhead
10m Handstand Walk
2018-05-16
Tuesday’s WOD 5/15/18
GHD practice – 4 sets of 8 reps
rest as needed between sets
A1. 7 Bench Press (AHAFA with 2 reps in reserve) Tempo 31X1
Rest 1 min before A2.
A2. 7 Bent Rows (AHAFA with 1 rep in reserve), tempo 1011
Rest 2 min before A1.
21 Cleans (135/95)
21 Ring Dips
9 calorie Row
15 Cleans
15 Ring Dips
15 calorie Row
9 Cleans
9 Ring Dips
21 calorie Row
Time cap: 12 minutes.
2018-05-15
Monday’s WOD 5/14/18
3 Rounds
5 Air Squats
5 Burpees
5 Pull Ups
100m Sprint
6 Back Squats (AHAFA, leaving 2 reps in reserve)
Rest 3 minutes between sets
30 Double Unders
1 Rope Climb (or 20 second rope hold)
100m Farmers Walk (AHAFA)
Rest 4 minutes
2018-05-14
Friday’s WOD 5/11/18
15 Bar Facing Burpees
10 Ring Dips
5 Cleans (225/165)
Time Cap 12 minutes.
2018-05-11
Thursday 5/10/18
800m Run
2 Ring Muscle Ups (or 10 Ring Pull Ups)
30 Double Unders
4 Snatches (115/75)
2018-05-10
Wednesday 5/9/18
3 Rounds
400m Run
12 Ring Rows
6 OVH Walking Lunges
12 minute time cap.
20m Farmer’s walk @ challenging weight
20m Standing arm over arm sled pull @ challenging weight
20-30 second Parallette L-Sit
20m Bear Crawl
3/side Turkish Get Ups
2018-05-09
Tuesday 5/8/18
A. 7 Sumo Deadlift @ AHAFA, tempo 21X1, rest 1 minute before B
B. 7 Bench Press @ AHAFA, tempo 31X1, rest 1 minute before B.
Score is: Round 1 – Highest weight on Sumo Deadlift
Round 2 – highest weight on Bench Press
18 GHD sit ups OR Toes to Bar
9 Thruster (135/95)
24 GHD Sit up/Toes to Bar
12 Thrusters
30 GHD Sit Ups/ T2B
15 Thrusters
Time Cap- 12 minutes
2018-05-08
Monday’s WOD 5/7/18
3 Rounds
3 Air Squats
3 Burpees
3 Burpee Broad Jumps
3 Walking Lunges (each leg)
100m Sprint
Rest 2-3 minutes between sets.
250m Row
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Box Jumps (24/20)
Rest 4 minutes
200m Run
2 Rope Climbs
15 KB Swings (70/53)
15 Push Ups
2018-05-07
Sos 5/5/18
400 m farmer carry
5 rounds
5 pull ups
10 push ups
15 air squats
400m slamball toss
5 rounds
5 pull ups
10 push ups
15 air squats
400m run
5 rounds
5 pull ups
10 push ups
15 air squat
400m overhead carry
Time cap 45 minutes
2018-05-05
Friday 5/4/18
1 minute Wall-balls (20/14)
1 minute KB Swings (55/35)
1 minute Box Jump, (24/20)
1 minute Push-press, (75/55)
1 minute Row (Calories)
1 minute rest
2018-05-04
Thursday 5/3/18
6 Squat Cleans (105/65 lb)
12 Push Ups
12 Double Unders
Try for the board or a PR.
2018-05-03
Wednesday 5/2/18
10 to 6 ladder
Bench Press
Pull Ups
Run 400
5 to 1 ladder
Bench Press
Pull Ups
Run 400
2018-05-02
Tuesday’s WOD 5/1/18
2018-05-01
Monday’s WOD 4/30/18
Thrusters, 95# / 65#
Pull-ups
2018-04-30
SOS 4/28/18
AMRAP 40 MINUTES
8 Bent Rows
8 Up Right Rows (Strict)
8 Shoulder Press
8 Good Mornings (bar on back)
8 Back-Lunges (R leg)
8 Back-Lunges (L leg)
8 Thrusters
8 Straight Legged Deadlift
2018-04-28
Friday’s WOD 4/27/18
Turkish Get Ups
5 minutes
25m Farmers Carry (AHAFA)
25m Yoke/Zercher Carry (AHAFA)
5 Stone to Shoulder or Heavy Clean (AHAFA)
5 Heavy Tire Flips
5 Burpees
Run 1 mile – aim for a PR!
2018-04-27
Thursday 4/26/18
Sumo Deadlifts (pvc or empty bar)
10 min max
Rest 3-4 minutes between sets.
20 Calorie Row
15 Deadlifts (225/155)
20 Sit Ups
15 Box Jump Oers (24/20)
Time Cap – 18 minutes.
2018-04-26
Wednesday’s WOD 4/25/18
3 Rounds
200m Run
12 Ring Rows
6 OVH Walking Lunges
Time Cap 10 min
3 Ring Muscle Ups (or 9 Strict Ring Pull Ups and Strict Ring Dips)
6 DB Snatch (50/35)
9 Wall Ball (20/14)
2018-04-25
Tuesday’s WOD 4/24/18
Rotate through A1/A2 for 4 rounds
A1. 10 Back Squat, Tempo 20X1 (AHAFA, 2 RIR)
Rest as needed before A2
A2. 10 Seated DB Press, tempo 2111 (AHAFA, 2 RIR)
200m Run
4 Handstand Push Up, deficit of choice
6 Toes to Bar
8 Goblet Squats (AHAFA)
10 High Box Step Up (5 each side)
2018-04-24
Monday’s WOD 4/23/18
3 Snatch High Pulls
3 Overhead Squats
3 Power Snatches to OHS
3 Hang Squat Snatches
Focus on quality of movement rather than weight. Increase weight if form is good.
Minute 1 – 10 unbroken Power Snatch (95/65)
Minute 2 – Sled Sprint (30 sec work/30 sec recovery)
Rest 3 minutes
Score is weight on sled sprints.
10 UB Thrusters (95/65)
20 KB Swings (AHAFA)
Rest 4 minutes.
10 UB Power Clean + Jerk (95/65)
30 Double Unders
2018-04-23
Saturday’s SOS 4-21-18
1984 Meter Row
34 ….
[check back for more details]
2018-04-21
Friday 4/20/18
3 Rounds (15/20 minutes)
16 Reverse Lunges (AHAFA, use weight that leaves 2 reps in reserve)
6 Close Grip Bench Press (AHAFA)
Rest 1 min
10 Single Arm DB Row (AHAFA)
Rest 1 min before next round.
Score is loads used (Round 1 = lunge, Round 2 = bench, Round 3 = DB row)
6 Power Snatch (75/55)
6 Box Jump Overs (24/20)
6 Toes to Bar
2018-04-20
Thursday 4/19/18
Option 1: Standing 45 degree wall lean with single arm hip or shoulder taps
Option 2: 10-30 second Front Support Wall Walks
Option 3: 10-30 sec Kick to handstand + Shoulder shrug/tap/transition
Option 4: 10-30 sec Kick to handstand + Shoulder shrug/tap/transition facing away from wall
9 Clean + Jerk (185/135)
70 Double Unders
5 Rope Climbs
7 Clean and Jerk
50 Double Unders
3 Rope Climb
5 Clean and Jerk
30 Double Unders
1 Rope Climb
Time Cap: 16 minutes.
2018-04-19
Wednesday 4/18/18
100m Run
12 Wall Ball (20/14)
6 Chest to Bar Pull Ups
10 minute time cap.
25 m Sandbag/Med Ball Bear Hug Carry @ challenging weight
10 m Seated arm over arm sled pull @ challenging weight
30 sec Hanging L-sit Hold
25m Prowler Push @ challenging weight
8/side Single Arm bottoms up KB Press @ challenging weight
2018-04-18
Tuesday’s WOD 4/17/18
3 Rounds
10 Back Squat (AHAFA), Tempo 20X1
10 DB Press (AHAFA) Tempo 2111
6 Wide Grip Pull Up (weighted) Tempo 1011
50m Sprint
Choose one (Row, Run, Bike) for each interval
6 minute Interval (run, row, or bike)
Then, 3 minute AMRAP:
5 Pull Ups
10 Push Ups
15 Squats
Rest 1 minute.
Repeat everything 3 times.
2018-04-17
Monday’s WOD 4/16/18
3 Romanian Deadlifts
3 Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
3 Power Snatches to OHS (pause 2 sec in receiving position, each rep a little lower)
3 hang squat snatches
8-10 sets of 3 reps each.
Minute 1: Thrusters (95/65) (20 sec work)
Minute 2: Row for Calories (30 sec work)
Rest 4 minutes
Score: total reps thrusters + total calories rowed
Minute 1: AMRAP Overhead Squats (95/65)
2 – 25m Sled Sprints
Score is total reps OVH Squat.
2018-04-16
SOS 4/14/18
Split rounds as you like.
Buy In:
50 Tire Flips
50 Tire Jumps
Then 2 Rounds:
50 Sledgehammers
50 Push Ups
50 Pull Ups
50 Sit Ups
Buy Out:
20 Turkish Get Ups
2018-04-14
Friday 4/13/18
800m Run
50 Wall Balls
2018-04-13
Thursday 4/12/18
10 Double Unders
50m Shuttle Run (25m down and back)
Rest
Time Cap: 10 min
10 DB Power Snatch (each arm)
10 Pull Ups
10 DB Push Press
50m Sled Sprint (push or pull)
800m Farmer Carry
2018-04-12
Wednesday 4/11/18
Run 200m
10 Air Squats
10 RDLs (light)
Rest as needed.
Time cap 10 min.
Squat
Deadlift (155/115)
Squat
Deadlift (155/115)
Athlete’s choice for squat variation – back, front or OVH – and load.
2018-04-11
Tuesday 4/10/18
10 Ring rows
10 Med Ball Cleans
10 Broad Jumps
9 Chest to Bar Pull Ups
15 Power Cleans
21 KB Swings
400m run/walk with 45lb plate (overhead, bear hug, etc.)
2018-04-10