Friday

WOD

For time:
50 wall-ball shots
15 cleans, 135/95
50 wall-ball shots
10 cleans, 185/135
50 wall-ball shots
5 cleans, 225/155

CASH OUT

Run 335m x 3
rest 1:1

Thursday

BUY IN

Clean and Jerk
Every 2 min x 6 rounds
1 Clean lift off + 1 Low Hang Power Clean + 1 Split Jerk

70x2 / 75x2/  80x2

WOD

15 min AMRAP
4,8,12,16,20...

Handstand Push Ups
Deadlifts 185/135
Bar Facing Burpees
Ab-Mat Sit-Ups

CASH OUT

Jerk Dips x 5 reps @ 100%+

Wednesday - Adios Craig!

BUY IN

1-leg DB RDL 3 x 8 (each side)

WOD

"Loredo"

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Tuesday

BUY IN

Front Squat
Every 2 minutes x 4 rounds
4 reps @ 80% 1RM

WOD

6 min AMRAP
10 Hang Snatch (75/55)
15 R-Kettlebell Swings (53/35)

Rest 2 minutes, and then…

6 min AMRAP
10 Toes to Bar
10 Box Jumps (24″/20″)

CASH OUT

Strict Pull-Ups 3 x 5-8

Monday

BUY IN

Snatch
Every 90 seconds x 8 rounds
1 Snatch pull + 1 Hang Power Snatch

65x3 / 70x3 / 75x2

WOD

Every 5 minutes, for 25 minutes (5 sets)
Run 400 Meters
10 Push Press (115/75)
10 C2B

Comp: 5 Ring MU / 135-95

CASH OUT

OHS x 5 reps w/ 3 sec pause bottom
@ 60% 1RM Snatch

Friday

BUY IN

Row 1000m x 2-3

WOD

For Time w/ a Partner:
120 Wallballs
100 TTB
80 Box Jump Overs
60 HSPU
40 Power Snatch 95/65

Thursday

BUY IN

Ckean and Jerk
Every 2 min x 6 rounds

2 Power Cleans + 1 Power Jerk
-hold 2 sec in jerk receiving position

70x2 / 75x2/  80x2

then

Pause Front Squats (3 sec in bottom) 4 x 5 @  50%

WOD

Four rounds for time of:
400 Meter Run
7 DB/KB Man-Makers PYW

Wednesday

BUY IN

For Load:
400m Bear Hug Carry
*must be unbroken to count*

WOD

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Comp = 155/105

Tuesday

BUY IN

Back Squat
Every 2 minutes x 4 rounds
4 sets x 4 reps @ 80% 1RM

WOD

12, 9 and 6 reps for time:
C2B
Overhead Squat 165/115

Comp = Ring MU

CASH OUT

3 x 1 min Jump Rope

Monday

BUY IN

Snatch - Every 90 seconds x 8 rounds

2 reps - Low Hang Power
-Pause 2 sec in receiving position of second lift

60x2 / 65x2 / 70x2 / 75x2

WOD

Three rounds for time of:
10 Deadlifts 225/155
15 Ring Dips
30 Double-Unders

Comp = 255/175

CASH OUT

Remainder of class - Sled Push for Load

Friday

ANNOUNCEMENTS

If you have the ability please attend the noon class TOMORROW, a special guest will be signing autographs!

BUY IN

Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk w/ 3 sec pause in catch position
Every 90 sec x 5 rounds
start at 50% and work to a heavy

WOD

5 rounds for time:
8 KB Suitcase Deadlift (each side) PYW
12 Burpee pull-ups

Comp = 4 Burpee MU

CASH OUT

Prep for the CR10 Mudrun tomorrow!

Thursday

ANNOUNCEMENTS

If you have the ability please attend the noon class on Friday, a special guest will be signing autographs!

BUY IN

Front Squat
Every 2 minutes x 6 minutes (3 rounds)
5 reps @ 75%

WOD

In teams of 3 - For Time:
8K Row Relay

*EMOTM non-working athletes do
10 partner WB

CASH OUT

SOTS Press 5 x 1 ascending

Wednesday

ANNOUNCEMENTS

If you have the ability please attend the noon class on Friday, a special guest will be signing autographs!

BUY IN

Snatch
1 Rep with 3-sec pause 2" below knee
EMOTM x 6 minutes
start at 50% and work to a heavy

WOD

10 - 1
A-KBS 53/35
HRPU
TTB
*25 DU after every round

CASH OUT

Row 15 cal x 4-5
rest 1:1

Tuesday

ANNOUNCEMENTS

If you have the ability please attend the noon class on Friday, a special guest will be signing autographs!

BUY IN

3 rounds NOT for time:
10 BB Row
8 BB Rollouts

WOD

20 min Amrap
9 Squat Cleans (165/115)
11 HSPU
100m Run

Comp - Strict

CASH OUT

Handstand hold 3 x M.E.

Monday

BUY IN

Clean and Jerk
1 Hang Power Clean + 1 Power Clean + 1 Power Jerk
Every 90 sec x 5 rounds
start at 50% and work to a heavy

WOD

For time:
Run 800m
immediately followed by…

Three rounds of:
10 Shoulder to Overhead (155/105 lbs)
20 Box Jumps (24″/20″)
30 alternating KB snatches (53/35)

immediately followed by…
Run 800m

Thursday

BUY IN

WOD

"Tabata Something Else"

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

CASH OUT

1-arm DB/KB Row 3 x 8 

Wednesday

BUY IN

Snatch
1 Snatch High Pull + 1 Hang Power Snatch + 1 OHS
EMOTM x 6 minutes
start at 50% and work to a heavy

then

Back Squat
Every 2 min x 3 rounds
5 reps at 75%

WOD

8 min AMRAP
1 Snatch* 95/65
3 Sit up to Stand

*Add one Snatch every round

Tuesday

BUY IN

5 sets for load of:
100m DB/KB farmers carry
rest ~1 min between sets

WOD

EMOTM 20 min:
Min 1: 40 DU
Min 2: 12 TTB
Min 3: 15/12 Cal Row
Min 4: 8 (each side)1-arm DB Press PYW
Min 5: :30 sec side plank (switch each rd)

CASH OUT

Tempo Ring Dips x 6 - 33x3