Monthly Archives: November 2016

STRENGTH (15 minute clock) 8RM bench press WOD (For time) 2000 meter row 100 thrusters @45/35#

STRENGTH (15 minute clock) Back Squat 8RM WOD (AMRAP in 12) 20 T2B 50 double unders 15 OHS @115/75#

WOD “Whitten” (5 rounds for time) 22 KB Swing @70/50# 22 box jumps @24/20″ 400 meter run 22 burpees 22 Wallballs @20/14″

STRENGTH 1. (E2M for 4 sets) 5 Muscle snatch @45% of 1RM 2. (E2M for 3 sets) 8 snatch grip deadlifts @1RM snatch WOD (21-15-9 reps for time) HSPU  L-pullups 

TEAM OF TWO WOD (20 x 1 MINUTE AMRAP) 3 power Snatch @135/95# 6 squat thrust burpees 9 air squats *teamate 1 will AMRAP for 1 minute and then rest when teammate two AMRAP s for a minute. Continue alternating minutes until the 20 minutes is up. When you start the AMRAP pick up whereContinue reading “SATURDAY”

STRENGTH Bench Press (E2:00 for 7 sets) Set 1: 57% x5 Set 2: 67%x3 Set 3: 76%x2 Set 4: 86%x2 Set 5: 92%x1 Set 6: 103%x1 Set 7: if make 103% try one more weight WOD (AMRAP in 20) 5 hspu  10 power snatches @75/55# 15 box jumps @24/20″

STRENGTH Back Squat (E3:00 for 7 sets) Set 1: 57% x5 Set 2: 67%x3 Set 3:  76%x2 Set 4:  86%x2 Set 5:  92%x1 Set 6:  103%x1 Set 7:  if make 103% try one more weight WOD (AMRAP in 10) 5/5 KB split squats @50/35# 5/5 singles leg KB deadlift @50/35# 20 pick pockets @20/14#

WOD (For time) Row 1000 meters 40 hand release push ups 40 pullups 7 muscle ups 150 double unders 40 push press @75/55# 40 KB 1 – arm bent over row @50/35# 7 muscle ups 150 double unders 40 hand release push-ups 40 barbell rows @95/65# 7 muscle ups

STRENGTH (E5:00 for 2 sets) 3 weighted strict chest to bar pullups 3 strict c2b pullups 3 strict pullups *try to complete without dropping off the bar  WOD (EMOM for 20) Odd Min:  7 T2B & 14 burpees Even Min:  21 KB swings @70/53# *kb swings are only nose level

MONDAY WE WILL BE POSTING OUR THANKSGIVING SCHEDULE.  WOD (4 rounds for time) 5/5 reverse lunges @135/95# 15 unbroken Wallball @20/14# 20 jump squats  :30 wall sit * one person will do all the movements up to the wallsits. As soon as that person start their wall sits partner 2 will begin their round. ThisContinue reading “SATURDAY”

WOD  (Every 5 minutes for 3 sets) 5 thrusters, 5 push jerks, 5 hang power cleans @155/105# 400m run AT THE 18 MINUTE MARK (Every 5 minutes for 3 sets) 10 deadlifts @275/185# 20 box jump overs @24/20″ 25/20 cal row

STRENGTH (E2:00 for 4 sets) 2 hang cleans + 2 front squats @75% *yes these should be caught in a squat WOD (EMOM for 14) Odd:  20 KB swings @53/35# Even:  15 back squats @135/95#

STRENGTH (10 minute clock) Build to a 4RM shoulder press WOD (For time) 75 double unders  10 rope climbs 75 double unders 20 burpee muscle ups 75 double unders 30 strict hspu 75 double unders 

STRENGTH (E2:00 for 4 sets) 2 hang cleans + 2 front squats @75% WOD (0:00-2:30) 15 T2B 15 cleans @135/95# (2:30-5:00) 15 T2B 12 cleans @155/105# (5:00-7:30) 15 T2B 9 cleans @185/125# (7:30-10:00) 15 T2B 6 cleans @205/140# (10:00-12:30) 15 T2B 3 cleans @225/55# *cleans will be caught in the squat

WOD (AMRAP in 40 minutes) 30 burpees to plate 10 single KB thruster, right @50/35# 10 single KB thruster, left @50/35# 3 rounds of Cindy (5 pullups, 10 push-ups, 15 air squats)

WOD IN TEAMS OF TWO (3 rounds for time) 100 hang power snatches @65/45# 100 Wallballs @20/14# *1 person works at a time *must do 25 reps then switch out

TO CELEBRATE VETERANS DAY WE WILL BE DOING THE HERO WOD JACK.  Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived byContinue reading “FRIDAY”

STRENGTH Power Clean (15 minute clock) In 15 minutes work up and do  1 rep @90% 1 rep @95% If you hit 95% and form is good try for a new 1RM WOD (EMOM for 21) Min 1:  25 KB Swings @50/35# Min 2:  25 Abmat situps Min 3:  10 deadlifts @225/155#      Continue reading “THURSDAY”

WOD (Every 4 minutes for 3 rounds) 10 hang power cleans @135/95# 400 meter run *rest what ever time is left in 4 minutes AT 15:00 mark (Every 4 minutes for 3 rounds) 15 thrusters @115/75# 30/25 cal row *rest what ever time is left in 4 minutes

HAPPY BIRTHDAY DEAN!! STRENGTH (12 minutes) 1RM Shoulder Press WOD D.E.A.N  V2 (11 rounds for time) 11 burpees 8 pullups 

STRENGTH (15 minutes) 1RM front Squat WOD (5 rounds for time) 20 alternating front rack foward lunges @145/95# 50 double unders 

GYMNASTICS (E2M for 3 sets) 3 weighted strict pullups 5 strict pullups 7 butterfly or Kipping pullups  PARTNER WOD (For reps and time) PARTNER 1:  1000m row PARTNER 2:  1000m row PARTNER 1:  KB push press Tabata @35/25# PARTNER 2:  KB push press Tabata @35/25# Both partners as a team 50 muscle ups *score withContinue reading “SATURDAY”

STRENGTH (Power Clean E2M) 1×2 @82% 2×2 @87% 1×2 @92% WOD “REGIONAL WOD 2014” (21-15-9-6-3 reps for time) Strict HSPU Front Squats @195/125# Bar facing burpees *this WOD has a 20 minute time CAP

STRENGTH (Power Snatch E2M) 1×2 @82% 2×2 @87% 1×2 @92% WOD (2 rounds for time) 50 pullups  75 situps 50 OHS @75/55# 75 double unders 

STRENGTH (Back squat E2M) 6 reps @80% WOD (21-18-15-12-9-6-3 reps for time) SDHP @95/65# Lateral jumps over PVC @24/20″ *jumps must be side to side