Monthly Archives: January 2018

WOD (3 Rounds) 20 cal bike 20 cal row 20 double unders REST 2:00 after each round or while partner goes (EMOM x 10) MIN 1: 16 abmat sit-ups MIN 2: 40 sec. max toe taps (3 rounds) 12 alt. DB snatches @50/35# 8 HSPU 12 box jumps REST 2:00 after each round or whileContinue reading “THURSDAY”

STRENGTH (EMOM x10) MIN 1: 3 squat cleans @70% MIN 2: 3 split jerks @same weight WOD (7 rounds for time) 5 Power cleans @135/95# 10 Toes to bar 15 Wall balls @20/14#

SKILL/CORE (EMOM x 24) MIN 1: 8 strict pull-ups MIN 2: 10 DB alternating shoulder press MIN 3: 12 v-ups MIN 4: :40 plank hold ROWING (6 sets) 500 meter row sprint @1000 PR pace REST 2:00 or while partner goes

STRENGTH (20 minute clock) 2RM back squat WOD (AMRAP in 10) 10 KB swings @50/35# 10 goblet squats @50/35#

STRENGTH (E2:00 x 4 sets) 50ft DB walking lunges @50/35# per hand WOD (5 Rounds for max reps) 1:00 row for calories 1:00 Alt. DB snatches @50/35# 1:00 box jumps @24/20”

TEAM of 2 WOD (For time) 100 pull-ups *must switch each set of 10 *must do 8 burpee box jumps before your set 100 push ups *must switch each set of 20 *must do 8 burpees to plate before your set 100 wallballs @20/14# *must switch each set of 20 *must do 8 burpees beforeContinue reading “FRIDAY”

STRENGTH (EMOM x 8) MIN 1: 3 squat snatches @60% MIN 2: 3 OHS @same weight WOD (For Time) 40 cal bike 30 thrusters @75/55# 20 bar muscle ups

ROWING (20 min clock) 100 meter row sprint @-5 sec of 500M PR pace REST 1:00 WOD (AMRAP in 15) 15 abmat sit-ups 15 KB swings @50/35#

STRENGTH (E2:00 x 4 sets) 4 front squat @80% of 1RM WOD (5 rounds for time) 12 air squats 50 double unders 12 deadlift @225/155#

STRENGTH/SKILL (EMOM x 10) MIN 1: 6 single arm ring rows per arm MIN 2: DB floor press max reps in :40 WOD (21-18-15-12-9-6-3 Reps For time) Hang power clean and jerks @95/65# T2b

WOD (For time) 70 burpees 60 pullups 50 DB snatches @50/35# 40 KB swing @50 /35# 30 goblet squats @50/35#

STRENGTH (EMOM x10) MIN 1: 3 squat cleans @65% MIN 2: 3 split jerks @same weight WOD (4 rounds for time) 15 Hang power cleans @95/65# 15 Thruster @95/65#

ROWING (4 Rounds) 300 meter row @5 sec faster than PR 1000 meter row pace Rest 2:30 after each round WOD “BETTY” (5 rounds for time) 12 push press @135/95# 20 box jumps @24/20”

STRENGTH (20 minute clock) 4RM back squat WOD (21-15-9 reps for time) Deadlift @225/155# T2B

STRENGTH/SKILL (EMOM x 10) MIN 1: 8/ arm, single arm DB bench press MIN 2: 10 bent over DB rows WOD (4 rounds for reps, 40 on/ :20 off) 1. HSPU 2. Abmat sit-ups 3. KB SDHP @70/50# 4. Bike calories

STRENGTH (16 minute clock) 4RM bench press WOD (10 rounds for time) 9 Power snatch @75/55# 35 double unders

STRENGTH (EMOM x10) MIN 1: 3 squat snatches @55% MIN 2: 3 OHS @same weight WOD (21-18-15-12-9-6-3 reps for time) Thrusters @95/65# box jump overs @24/20″

ON A RUNNING CLOCK (0:00 – 12:00) 3 ROUND WARMUP EMOM MIN 1: 10 cal bike MIN 2: 50ft frog hop MIN 3: 20 banded good morning MIN 4: 10 empty bar hang power cleans (18:00 – 30:00) AMRAP in 3 MIN x 3 ROUNDS 10 power cleans @55% max rep bar facing burpee *RESTContinue reading “FRIDAY”

STRENGTH (20 minute clock) 4RM back squat WOD (for time) 1143 meter row 43 Shoulder to overhead @115/75#

STRENGTH/SKILL (EMOM x 10) MIN 1: 8/ arm Kneeling 1 – arm DB shoulder press MIN 2: 10 ring rows WOD (10 rounds for time) 10 DB cleans @50/35# 8 HSPU

STRENGTH (16 minute clock) 4RM bench press WOD (AMRAP in 10) 5 Power snatch @135/95# 25 wallballs @20/14#

WOD (FOR TIME) 50 box-jumps @24/20” 50 pull ups 50 kettlebell swings @50/35# 50 step walking lunges 50 t2b 50 KB SDHP @50/35# 50 Goblet squats @50/35# 50 burpees 50 double-unders

ON A RUNNING CLOCK (0:00 – 18:00) ROWING 30 sec @-5 sec under 500m PR pace 1:00 REST (20:00 – 26:00) EMOM MIN 1: 12 power snatch @75/55# MIN 2: 50 double unders or 45 seconds max reps (28:00 – 40:00) AMRAP 40ft KB walking lunge @50/35# 12 KB swings @50/35# (42:00 – 52:00) MINContinue reading “SATURDAY”

STRENGTH (20 MINUTE CLOCK) 4RM back Squat WOD (FOR TIME) 100 Air squats 60 push ups 20 power cleans @115/75#

STRENGTH (EMOM x 10 minutes) MIN 1: 3 squat cleans @60% of clean and jerk MIN 2: 3 split jerks @60% of clean and jerk WOD (5 rounds for time) 15 left arm DB push press @50/35# 15 right arm DB Push press @50/35 15 t2b

STRENGTH (16 MINUTE CLOCK) 4RM Bench press WOD (3 rounds for time) 15 front squats @115/75# 10 HSPU 5 SDHP @115/75#

WOD (for time) 50 burpees 40 pullups 30 abmat sit-ups 20 box jumps @24/20″ 10 wall climbs 20 box jumps @24/20″ 30 abmat sit-ups 40 pullups 50 burpees