12/31/2013

WARM UP

Coach's choice

BUY IN

Coach's choice

WOD

"Peace out 2013"

20:13 AMRAP

20 Burpees
13 Pull Ups
20 DU
13 Box Jump 30/24
20 Walking Lunge Steps each leg
13 Sit Ups
20 Broad Jumps
13 SDHP 75/45
20 KB swing 55/35
13 Ball Slams 20/14

CASH OUT

Rest up for the night time festivities

MOBILITY

Hydrate

12/30/2013

WARM UP

Stick pass through
Push up
Wall Squat
Walking Lunge
Sit up
Back Ext

SKILL

HSPU

BUY IN

5 x 3 Heavy Power Clean

WOD

Five rounds for time of:
21 Power clean 95/65
12 Handstand push-ups

CASH OUT

Max hold wall sit

MOBILITY

H/S , Shoulders

12/27/2013

WARM UP

Stick pass through
Push Up
Pull Up
Wall Squat
1 Leg hip hinge
Back ext
Leg Swings

SKILL

Partner sit up and wall ball pass practice

BUY IN

800m Run

WOD

For Time:

With a partner complete:

60 MB Sit Ups 14/10 *
90 Wall Ball Passes 14 **
120 OH Walking Lunge Steps 45/35 ***
150 HR Push Ups ***
180 Seconds of plank ***

*every time the ball transfers hands is 1 rep
**each reps must be alternated by partners, and reach the 10' height markers. catching the ball from your partners throw is more efficient!
***only one partner works at a time, reps can be broken up in anyway

MOBILITY

Shoulders and Hips

12/26/2013

WARM UP

Stick pass through
Push ups
Sit Up
Walking lunge
Back Ext
Wall squats

SKILL

Rowing

BUY IN

Choose your WOD

WOD

Row a 5K

or

Pick a "Girl" workout as a class

MOBILITY

Hips, Shoulders, Back

12/24/2013

WARM UP

Stick pass through
Push up
Sit up
Walking Lunge
Back Ext

SKILL

TGU

BUY IN

With a partner accumulate 2000 (M) / 1000 (W) # moved with OH Squats

WOD

"The night before Christmas"

4 Rounds for time:

5 Push Press 115/75
10 TGU (5 each arm) 45/25
15 Air Squats
20 Lateral burpees over the bar

MOBILITY

Shoulders

12/23/2013

WARM UP

Stick pass through
Back Ext
Walking Lunge
Leg Swings

SKILL

Understanding the WOD
Clean Prep

WOD

"12 Days of Christmas"

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.

The WOD is complete when the 12 Thrusters are completed.

For Time:

- 1 Clean (95/135)

- 2 Hand Stand Push Ups

- 3 Front Squats (95/135)

- 4 Sumo DeadLift High-Pull (95/135)

- 5 Sit Ups

- 6 Box Jumps (20/30)

- 7 Burpees

- 8 Push Ups

- 9 Wall Balls (14/20)

- 10 Kettle Bell Swings (35/45)

- 11 Deadlifts (95/135)

- 12 Thrusters (95/135)

MOBILITY

Hips and Shoulders with band and foam roller

A few of our favorite recipes, try them

For breakfast, lunch, or dinner~

Bacon, Brussels & Sweet Potato Hash

4-6 slices bacon  (who am I kidding, always use more)

1 small red onion, diced

2  medium sweet potato, peeled and cut into 1/2-inch cubes

3 cups shredded brussels sprouts

4-6 large eggs

salt + pepper to taste

Fry bacon in skillet until crispy.  Remove and drain on paper towel.  Add chopped sweet potato and onion to bacon grease and cook until softened, 8-10 minutes.  you may need to add a little coconut oil if they start sticking.  Add brussels sprouts and stir to combine everything, cooking another 4-5 minutes until wilted, but still crunchy.  Set aside to cool a bit.

Fry up eggs in another frying pan, and place atop hash.  Serves 4 (2 for dinner, plus leftovers!)

Taco Bowls (or Salad)

1 head cauliflower, cut into florets OR 1 head of lettuce, chopped

1 tsp garlic powder

1/4 tsp cayenne pepper

juice of 1 lime

handful of cilantro, chopped

coconut oil

1 tbsp chili powder

1 tsp smoked paprika

1 tsp cumin

1/2 tsp onion powder

1/2 tsp garlic powder

1/4 tsp chipolte seasoning or cayenne pepper

1 medium onion, diced

1/4 cup water or broth

Topping:

salsa

guacamole 

cilantro

Run florets through food processor to rice the cauliflower.  You can use a grater to grate the cauliflower if you don't have a food processor, it'll just take longer.

Saute cauliflower in coconut oil in saucepan over medium heat until soft, about 10 minutes.  Stir occasionally to keep it from sticking to pan.  Once cooked, add garlic powder, cayenne, cilantro, lime juice, and a bit of salt and pepper.

While rice is cooking, place skillet over med-high heat and brown ground beef.  Once almost done, add chopped onion, seasonings, and water or broth.  Cook down until liquid is almost completely gone.

To serve:  Layer cauliflower (or chopped lettuce) in bowl, top with taco meat, salsa, guacamole, and chopped cilantro.  Eat!  

12/20/2013

WARM UP

Stick rotations
Push Up
Ring row or inverted row on squat rack
Walking Lunge
Sit Up
Back ext
Leg swings
Hurdler walk

SKILL

Kipping the Pull-up

WOD

Six rounds for time:
400-meter Run/Row
25x Pull-up

Scale with bands for pull up

MOBILITY

Hip

12/19/2013

WARM UP

Stick rotations
Push up
OH wall squats
Hurdler Walk
Leg Swings
Good Mornings

SKILL

Snatch (snatch balance and set up demo)

BUY IN

Snatch, heavy single (max 10 minutes)

WOD

As many rounds as possible in 20 minutes:
10x Squat Snatch @ 95/65-lbs.
10x Ring Dip
10x Knees-to-elbows

*Scale ring dips with:
A) dip between 2 boxes or
B) if space doesn't allow that, just bench dips on one box

MOBILITY

Shoulders

12/18/2013

WARM UP

Stick rotations
Push Up
Walking Lunge
Sit Up
Single leg hip hinge
Wall squats

SKILL

Handstand/Wall Walk

WOD

21x Deadlift @ 225/155-lbs.
21-meter Handstand Walk/ 18 Wall Walks
15x Deadlift @ 225/155-lbs.
15-meter Handstand Walk/ 12 Wall Walks
9x Deadlift @ 225/155-lbs.
9-meter Handstand Walk/ 6 Wall Walks

CASH OUT

Tabata Air Squats

MOBILITY

Shoulders and L/S

12/17/2013

WARM UP

Stick rotations
Push Up
Sit Up
Back extension
Walking Lunge

SKILL

Chest to bar Pull-up/Muscle-up

WOD

Five rounds for time:

200-meter Run/100 SU/25 DU
7x Muscle-up/10x Chest to bar Pull-Up
200-meter Run/100 SU/25 DU
7x Handstand Pushup
200-meter Run/100 SU/25 DU
30-second L-sit Hold from bar or rings
200-meter Run/100 SU/25 DU
20x Alternating Single-leg Squat

MOBILITY

Shoulders

12/16/2013

WARM UP

Stick pass through
Push up
Mountain Climber
Good Morning
Front Rack wall squats

Bergener Warm Up

SKILL

Clean and Jerk

BUY IN

Clean and Jerk, heavy single (10 min time cap)

WOD

For time:
30x Squat Clean and Jerk @ 155/105-lbs.

MOBILITY

Hips and Lats

12/13/2013

WARM UP

Stick rotations
Push up
High knee to RDL
Wall Squats

SKILL

Push Press

BUY IN

Strict Press Strength 7 x 5

WOD

For time:
300-meter Row
20x Push Press @ 135/95-lbs.
300-meter Row
15x Push Press @ 135/95-lbs.
300-meter Row
10x Push Press @ 135/95-lbs.
300-meter Row
5x Push Press @ 135/95-lbs.

*Time Cap depending on how many people in class
If less then 3 25 minute time cap, if 4-6 people there will be 20 minute time cap, if 7-9 people there will be 15 minute time cap

CASH OUT

5x Rope Climb or 3 x 12 strict pull-ups (band allowed)

MOBILITY

Shoulders

12/12/2013

WARM UP

Coach’s Choice

SKILL

Toes-to-bar

WOD

For time:
20-calorie Row
30x Burpee
40x Kettlebell Ground-to-overhead with 45/30-lbs
50x Toes-to-bar
100-foot Overhead Walking Lunge @ 45-lbs.
150-foot Sprint

SCALED WOD FOR OPEN GYM

For time:
20x KB SDHP @ 25#
30x Burpee
40x Ground-to-overhead with @ 15-lbs./PVC
50x Knees to Elbow/Tuck Jumps
100-foot Overhead Walking Lunge @ 15-lbs./PVC (down and back across room 2x)
150-foot Sprint (down and back across room 3x)

MOBILITY

Foam roll

12/11/2013

WARM UP

One leg hip hinge - high knee to rdl
Wall squat with 10 second hold at bottom
Good morning
Side lunge
Leg swings
Hurdle steps

SKILL

Deadlift - Lift from floor prep

BUY IN

10x Burpee Broad Jumps
Trap Bar farmers carry floor length 2x

WOD

Deadlift
3-3-3-3-3

CASH OUT

Five rounds-
Rest amply between rounds:
Max Handstand Pushup/Handstand holds

MOBILITY

Hamstrings and Lumbar Spine

12/10/2013

WARM UP

Stick pass through
Stick shoulder press
Walking lunge
Good mornings

SKILL

Pull-up and Air Squat

BUY IN

Bear crawl - floor length 6x

WOD

Five rounds for time:
200-meter Run or 25 DU or 50 SU
20x Pull-up
200-meter Run or 25 DU or 50 SU
20x Pushup
200-meter Run or 25 DU or 50 SU
20x Sit-up
200-meter Run or 25 DU or 50 SU
20x Squat

MOBILITY

Hip and Shoulders

12/9/2013

WARM UP

Stick pass through
OH Wall squat
Push up
Walking lunge
Leg swings

SKILL

Burgener

BUY IN

10 Strict Pull Ups

WOD

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

CASH OUT

50 DU

MOBILITY

Shoulders and Hips

12/6/2013

WARM UP

Stick Pass through
Walking Lunge with rotation
Side Lunge
Walking RDL
OH Wall Squat
Push Ups

SKILL

Squat Clean

WOD

In teams of two:
With a continuously running clock:

Establish a two-rep max* touch-and-go Squat Clean in eight minutes.
–rest one minute–
With a continuously running clock, complete as many Muscle-ups or Pull-ups as possible in six minutes.
–rest one minute–
With a continuously running clock, row as many calories as possible in four minutes.

*Each athlete must successfully complete a double.
Athletes must rotate every minute.

MOBILITY

Peanut tspine smash
Shoulders

12/5/2013

Warm Up

Coach’s Choice

SKILL

Power Clean

WOD

In teams of two, for time:
50x Swing @ 55/35-lbs.
40x Box Jump, 24/20″
30x Thruster @115/75-lbs.
20x Power Clean @ 155/105-lbs.
10x Handstand Pushup

Both athletes must complete the entire workout separately, and in order. The first athlete starts the workout, and the second athlete follows—they cannot advance to the next evolution until the partner completes his work. Two barbells are permitted per team—45-pound bars only.

MOBILITY

Foam roll
Hamstring smash on barbell

12/4/2013

Warm Up

Coach’s Choice

SKILL

Burpee or Broad Jump (depending on what WOD athlete is completing)

WOD

In teams of two, as many rounds as possible in 30 minutes:
100x Burpee Buy-In*

400-meter Run
10x Burpees
*Only one athlete may work at a time.

Athletes must rotate every round.

OPEN GYM WOD

Jumping Cindy

20min AMRAP
5 Standing Broad jumps (length of mat)
10 Push Ups (sub hands on box or barbell on squat rack if full push ups cannot be completed)
15 Air Squats (butt to ball)

CASH OUT

Shuttle Run Races - Max 3 at a time (best of 3 for each heat, winner advances. complete as many rounds as needed until winner is found)

MOBILITY

Knee against wall quad/hip stretch
Foam roll T-spine

12/3/2013

WARMUP

Stick pass through
Inch worm with push up
Inverted/Ring rows
Walking lunge with knee hug
Walking hurdle steps

SKILL

Back Squat

BUY IN

Back Squat 8 x 2 (80-90% 1RM)

WOD

3 Rounds for time:
12 Box Jump 30"/24"
10 Sit Ups
8 Thruster 95/65

MOBILITY

Quad roll and smash

12/2/2013

WARMUP

Stick pass through
Push Ups
Mountain climbers
Scorpions
Wall Squats
Leg Swings

SKILL

Double Unders

WOD

In teams of 2 (only 1 athlete may work at a time):

100 Pull-ups*
150 Wall Balls 20/14#**
200 DU***

*Each athlete must do at least 25 pull-ups
**must switch every 10 reps, if ball is rested on a wall or hits the ground then 10 penalty burpees must be done immediately before continuing
***can be broken up in any way

If no partner then complete half of the reps of everything, wall balls may be rested on ground between reps however if a throw or catch is missed then 5 penalty burpees must be completed

CASH OUT

3 x 10 Circuit
MB Sit Ups
Wall Walks

MOBILITY

Shoulders

11/28/2013

WARM UP

Choice

WOD

“Murph”
For time:
1-mile Run
100x Pull-up
200x Pushup
300x Squat
1-mile Run

Start and finish with a one-mile run. If you have a 20-pound vest or body armor, wear it.

MOBILITY

Recover and Eat Turkey!

11/27/2013

WARM UP

Shoulder pass through
Sit up
Back ext
Walking lunge

BUY IN

Partner races:
Wheel barrel down and back , each person takes a turn
Bear crawl tandem, each person goes down and back once
Firemans carry down and back, each partner is carried

SKILL

Sumo Deadlift High Pull

WOD

For time:
21-15-9
Sumo Deadlift High Pull @ 95/65-lbs.
Burpee

CASH OUT

3x rope climb or 15 strict pull ups

MOBILITY

Foam roll

11/26/2013

WARM UP

Stick rotations
Wall squat
Push Up
Sit Up
DU

SKILL

Thruster
Kipping

BUY IN

Thruster 6 x 2

WOD

Seven rounds for time:
12x Thruster @ 75/55-lbs.
9x Toes-to-bar
200-meter Medicine Ball Run @ 20-lbs.

MOBILITY

AROM Prone back ext
Scorpions
Foam roll

11/25/2013

WARM UP
Stick pass through
Push ups
Walking lunge
Side lunge
Mountain climber

SKILL
Virtual Shovel

WOD
Three rounds for time:
20x Virtual Shovel, 24-inch barrier @ 90/70-lbs. ( https://www.youtube.com/watch?v=gXNQS9JVI20&feature=youtube_gdata_player )
500-meter Row

CASH OUT
Burpee Broad Jump - Floor length 10x

MOBILITY
Hip

11/22/2013

WARM UP
3 x 10
Push Up
Sit Up
Walking Lunge
Pull Up
Squat
Good Morning

SKILL

Rowing

WOD

Three rounds for time:
500-meter Row
21x Burpee
400-meter Run

After Bash

Muscle-up/Kipping Practice

11/21/2013

WARM UP

Shoulder pass through

OH wall squat

Push up

Walking lunge

Burgener

SKILL

Snatch balance and Overhead Squat 

WOD

Complete 21 minutes, every minute, on-the-minute—where:

the first seven minutes are 2x Hang Power Snatch

the second seven minutes are 2x Power Snatch 

the last seven minutes are 1x Squat Snatch + 2x Overhead Squat. 

*WOD scored by load used*

MOBILITY 

TSpine peanut smash

11/20/2013

WARM UP
Stick rotations
Back ext
Walking lunges
Single leg rdl

SKILL
Pushup

WOD
In teams of two:
Complete 64 intervals of 20 seconds of work followed by 10 seconds of rest where
the first 16 intervals are Pull-ups
the second 16 intervals are Push-ups
the third 16 intervals are Sit-ups
the last 16 intervals are Squats.

There is no rest between exercises.
Only one athlete may work at a time—alternating rounds.
This workout is scored by the total repetitions completed from all 64 intervals.

CASH OUT
ROW 500M each

MOBILITY
Hips
Lumbar Spine

11/19/2013

WARM UP
Stick pass through
Push up
Walking lunge
Sit up

Burgener as a group

SKILL
C&J
Muscle-up

BUY IN
Power Clean and Jerk 5 X 2

WOD
Five rounds for time:
10x Power Clean and Jerk @ 155/105-lbs.
3x Muscle-up

MOBILITY
Hamstring
Shoulders

11/18/2013

WARM UP
Coach’s Choice - Max 10 minutes, this is a long one.

SKILL
Heavy Deadlift Prep

WOD
“Nutts”
For time:
10x Handstand Pushup
15x Deadlift @ 250/165-lbs.
25x Box Jump, 30″
50x Pull-up
100x Wall Ball @ 20/14-lbs.
200x Double Under
400-meter Run with 45/25-lb. plate

*45 min time cap
*Scale appropriately to finish under time cap*

MOBILITY
Hips

11/15/2013

Warm Up
Coach’s Choice

SKILL
Rowing

WOD
In teams of two, for time:
1000-meter Row
100x Wall Ball @ 20/14-lbs.
800-meter Row
80x Wall Ball
600-meter Row
60x Wall Ball
400-meter Row
40x Wall Ball
200-meter Row
20x Wall Ball

Only one athlete may work at a time—work must be divided evenly*

MOBILITY
Peanut t-spine smash

11/14/2013

WARM UP
Stick rotations
Static lunges
Push up
Sit up

Burgener as a group

BUY IN
Power Snatch, heavy single

SKILL
Power Snatch

WOD
Complete 20 minutes
Every minute, on-the-minute

Odd intervals are 1x Power Snatch
Even intervals are 20x Swing @ 70/55-lbs

This workout is scored by the load used*

CASH OUT
Gymnastics Holds - 5 x max hold against wall

MOBILITY
Hips

11/13/2013

WARM UP
Stick rotations
Dowel single leg lunge
Push up

Partner rage ball toss across room (stand 5ft apart)

SKILL
Single-leg Squat
HSPU

WOD
“Mary“
As many rounds as possible in 20 minutes:
5x Handstand Pushup
10x Single-leg Squat
15x Pull-up

MOBILITY
Hip and Shoulder

11/12/2013

WARM UP
Stick pass through
Wall squat
Good Morning
Push up
Pull up

Burgener as a group

SKILL
Hang Power Clean

WOD
Three rounds for time:
15x Hang Power Clean @ 135/95-lbs.
15x Burpee

CASH OUT
Deadlift 5x5 (70-80% 1RM)

MOBILITY
Foam roll and band on HS

11/11/2013

WARM UP
Stick pass through
Push up
OH Wall squat
Walking Lunge
Walking rdl

SKILL
Thruster

BUY IN
Thruster Heavy Single (5x1)

WOD
Three rounds for time:
10x Thruster @ 95/65-lbs.
10x Pull-up
400-meter Run

CASH OUT
Agility Drills - Coaches Choice!

MOBILITY
LX balls and foam rollers

11/8/2013

Warm Up
COACHES CHOICE!

SKILL
Squat Snatch

WOD
Five rounds for time:
12x Push Press @ 115/75-lbs.
40-meter Shuttle Sprint (4x 10 meters)
8x Squat Snatch @ 115/75-lbs.

MOBILITY
Shoulder Mobility

11/7/2013

WARM UP
Shoulder pass through
Push up
Wall squat
Good morning
Sit up
Back extension

SKILL
Hang Power Clean

WOD
“DT”
Five rounds for time:
12x Deadlift @ 155/105-lbs.
9x Hang Power Clean @ 155/105-lbs.
6x Push Jerk @ 155/105-lbs.

CASH OUT/MOBILITY
Shoulders

11/6/2013

WARM UP
Stick pass through
Mountain climber
Wall squat
Walking lunge
Good mornings
Back extension

SKILL
Burpee Pull-up

WOD
In teams of three, for time:
150x Back Squat* @ 185/125-lbs.
120x Burpee Pull-up***
50x Box Step-over** with 55/35-lb. KB
400-meter Run** with 55/35-lb. KB

*Athletes must rotate every ten repetitions
**Repetitions must be completed in unison.
***Use shortest hanging bars for shorter athletes. Separate burpee and pull up if athlete cannot reach bar
****If not 3 athletes for a team, subtract 1/3 or 2/3 reps according from back squat and burpee pull-up. Step-over and run not adjusted.

AFTER BASH/MOBILITY
Roll out

11/5/2013

WARM UP
Stick pass through
Push up
OH squat against wall
Burgener

SKILL
Snatch -find a workable weight for WOD

WOD
“Isabel”
For time:
30x Snatch @ 135/95-lbs.

CASH OUT
Climb the rope

MOBILITY
Shoulders and Hips

11/4/2013 - GRAND OPENING!

Come in today for a free to the public WOD!!

We will be starting them on the hour from 6am - 8pm.

All you need to bring is water and a good attitude!!

We hope to see everyone tomorrow.

11/1/2013

WARM UP
15x:
Stick rotations
Push Up
OH wall squat

Then as a group-
Burgener

SKILL
Snatch , 5x1 Heavy

WOD
Seven rounds:
35x Double Under
1x Snatch*

*Make one snatch attempt per round.

This workout is scored by the load used.

AFTER BASH
Three rounds
Max Strict Chin-up

MOBILITY
Shoulder Mobility

10/31/2013

WARM UP
20x:
Stick rotations
Dive bomber Push up
Mountain climber
Leg swings fwd/bkwd
Wall squats
Walking rdl

SKILL
V-up Sit-up
Push Press

BUY IN/STRENGTH
Push Press
1-1-1-1-1-1-1

WOD
For time:
25x V-up Sit-up
1x Muscle-up
20x V-up Sit-up
2x Muscle-up
15x V-Up Sit-up
3x Muscle-up
10x V-Up Sit-up
4x Muscle-up
5x V-Up Sit-up
5x Muscle-up

*Sub 3x Kipping Pull-up or 2x Strict Pull-up for muscle up

MOBILITY
Shoulders and Back

10/30/2013

WARM UP
3 x 10 Circuit of
Shoulder pass through
Push up
Pull up
Back ext
Walking lunge
Side lunge

SKILL
Running on your toes

BUY IN
50 DU

WOD
Each for time:
1600-meter Run
–three-minute rest–
1200-meter Run
–two-minute rest–
800-meter Run
–one-minute rest–
400-meter Run

CASH OUT
25 Burpees

MOBILITY
Hips

10/29/2013

WARM UP
3 x 10
Stick pass through
Push up
Sit up
Back extension
Static lunges (each side)

SKILL
Kettlebell Snatch
Row

WOD
210-meter Row
21x Single-arm Kettlebell Snatch, Left @ 55/35-lbs.
21x Single-arm Kettlebell Snatch, Right @ 55/35-lbs.
21x Pull-up
150-meter Row
15x Single-arm Kettlebell Snatch, Left @ 55/35-lbs.
15x Single-arm Kettlebell Snatch, Right @ 55/35-lbs.
15x Pull-up
90-meter Row
9x Single-arm Kettlebell Snatch, Left @ 55/35-lbs.
9x Single-arm Kettlebell Snatch, Right @ 55/35-lbs.
9x Pull-up

MOB
Hip Mobility

10/28/2013

WARM UP
20x:
Shoulder pass through
Double unders
OH wall squat
Good mornings
Walking Lunge
Push up
Superman

SKILL
Kipping

WOD
For time:
50x Back Squat @ 95/65-lbs.
10x Pull Ups
40x Back Squat @ 115/75-lbs.
8x Pull Ups
30x Back Squats @ 135/95-lbs.
6x Pull Ups
20x Back Squat @ 155/105-lbs.
4x Pull Ups
10x Back Squat @ 175/115-lbs.
2x Pull Ups

*weight increases, please change according
**your coach will tell you kip or strict pull up

MOB
Hip and Shoulder Mobility

10/25/2013

WARM UP
20 DU
20 Stick pass through
20 Wall squat
20 walking lunges
20 push ups

SKILL
Single-leg Squat
Handstand PU variations

WOD
Five rounds for time:
6x Handstand Pushup
12x Chest-to-bar Pull-up
24x Single-leg Squat

AFTER BASH
Inch Worm 2x floor length

10/24/2013

WARM UP
Shoulder pass through with stick
Shoulder press with stick
Wall squat
Burgener

SKILL
Clean and Jerk

WOD
For time:
30x Clean and Jerk @ 135/95-lbs.
1-mile Run
20x Chest to bar pull up
1-mile Run
100x Burpee

AFTER BASH
Recover, do you really want more?

10/23/2013

WARM UP
Stick rotations
Walking lunges
Squats
Good Mornings

BUY IN/SKILL
Run 335m
Bear Crawl 4x floor length

WOD
Four rounds for time:
10x KB SDHP
30x Pushup
30x Sit-up

CASH OUT/MOB
Shoulder Mobility

10/22/2013

WARM UP
3 x 10 of:
Stick pass through
Push up
Sit up
Back ext
Leg swings fwd/s2s
Hurdlers

SKILL
Back Squat (Brace with feet against wall)

WOD
Back Squat*
3-3-3-3-3-3-3-3-3-3*
Rest exactly two minutes between sets.

CASH OUT
Hip Mobility

10/21/2013

WARM UP
Brace
Push Up to Downdog
Pull Up
Squat
Walking Lunges

SKILL
Snatch

BUY IN
Snatch Heavy Single

WOD
Five rounds
*rest as needed between rounds*:
100-meter Sprint
1x Snatch
Max Muscle-up/Pull Up

This workout is scored by both the load used and number of muscle-ups completed.

CASH OUT
Shoulder Mobility
Good Mornings
Hip Mobility

10/18/2013

SKILL/WARM UP
Shoulder stick pass through
Downdog to Push Up
Lunge in place
Brace w/ deadlift
OH Squat

BUY IN
335m Run
Deadlift, heavy triple
335m Run

WOD
For time:
21-15-9
Deadlift @ 225/155-lbs.
Overhead Squat @ 135/95-lbs.

AFTER BASH
Hip Mobility

10/17/2013

WARM UP
435m run
OH wall squat
Back ext

SKILL
Kipping

WOD
“Ryan”
Five rounds for time:
7x Muscle-up
21x Burpee

CASH OUT
KB suitcase DL

10/16/2013

WARM UP
Brace
Front Rack
Bergener

SKILL
Power Clean

BUY IN
PR @ Power Clean

WOD
“Lift Up Luke”
As many rounds as possible in five minutes:
4x Power Clean @ 155/105-lbs.
24x DU or 48 SU
10x Pull-up

CASH OUT
Agility Drills
Shuttle Run
Tabata rope cross

10/15/2013

WARM UP
T shoulders ER
Hip Bridge Hold
Downdog

SKILL
Handstand Pushup

WOD
For time:
21-15-9
Hang Squat Clean with 115/75
Handstand Pushup

AFTER BASH
Shoulder Mobility
Band ER
Box Shoulder Ext

10/14/2013

BUY IN: Group farmers carry

SKILL

Double Unders

WOD

3 Rounds
50 DU
30 Air Squats
15 KB swings 28/20 KG
5 Strict Pull-Ups (No Jumping)

CASH OUT: Row 500m

10/11/2013

WARM UP/SKILL
Bracing while OH
OH Squat hold

CASH IN
Group Farmers carry

WOD
Complete 20 minutes EMOTM

Odd intervals are 3x Overhead Squat
Even intervals are 3x Lateral Box Jump

This workout is scored by the load used.

After Bash
Shoulder Mobility

10/10/2013

SKILL
Burpee

WOD
Five rounds for time:
50-foot Overhead Walking Lunge @ 45-lbs.
21x Burpees

CASH OUT
Shoulder and Hip Mobility

10/9/2013

Skill:
Back Squat 5 x 5 @ 65% 1RM

WOD:
4 rounds

12 Pullups
21 SDHP
20 Burpees

Cash Out:

Mobility