Strength
3 rounds NFT:
100m run
4 DL (build in weight to second or third working weight)
4 lateral burpees over the bar
W.O.D.
AMRAPx 5:
600m run buy-in
AMRAP w/ remaining time:
12 Deadlifts (185/135)
12 lateral burpees
rest 5:00
AMRAPx 5:
400m run buy-in
AMRAP w/ remaining time:
9 Deadlifts (225/155)
9 lateral burpees
rest 5:00
AMRAPx 5:
200m run buy-in
AMRAP w/ remaining time:
6 Deadlifts (275/185)
6 Lateral Burpees
Accessory:
3 Rounds:
10 Good mornings (w/ weight)
max strict ring dips
Monday, April 30
Sunday, April 29
Monday 4-30-18
Strength:
Back Squats 10 (70%) 8 (75%) 6 (79%) 4 (83%) 2 (88%) Rest 2:00 b/w sets
start at a medium weight and work to heavy if no percentages
(percentages are just a guide, not a requirement; not a 2 Rep max)
W.O.D.
AMRAPx 16: 30 DU (60 singles) 15 WallBall (20/14) 30 DU 15 KBS (53/35)
Back Squats 10 (70%) 8 (75%) 6 (79%) 4 (83%) 2 (88%) Rest 2:00 b/w sets
start at a medium weight and work to heavy if no percentages
(percentages are just a guide, not a requirement; not a 2 Rep max)
W.O.D.
AMRAPx 16: 30 DU (60 singles) 15 WallBall (20/14) 30 DU 15 KBS (53/35)
Thursday, April 26
Friday 4/27/18
W.O.D.
3 RFT:
400m run
21 burpees
Accessory
1-2 Rounds NFT:
35 GHDSU
25 Russian twists w/ medball
15 weighted sit-ups
:30 accummulated L-sit hold
OR
Front/back Squat Option:
5x5 tempo squats
:03 seconds down
:03 at the bottom
AFAP on the way up
rest times and weights are up to the athlete
3 RFT:
400m run
21 burpees
Accessory
1-2 Rounds NFT:
35 GHDSU
25 Russian twists w/ medball
15 weighted sit-ups
:30 accummulated L-sit hold
OR
Front/back Squat Option:
5x5 tempo squats
:03 seconds down
:03 at the bottom
AFAP on the way up
rest times and weights are up to the athlete
Wednesday, April 25
Thursday 4/26/18
Strength
Every 1:30 for 5 rounds working to a heavy:
3 hang power clean
W.O.D.
For Time:
10 Power Cleans (155/105)
50 Air squats
10 Front Squats
50 Air squats
10 Push jerks
50 Air squats
10 Clusters
Every 1:30 for 5 rounds working to a heavy:
3 hang power clean
W.O.D.
For Time:
10 Power Cleans (155/105)
50 Air squats
10 Front Squats
50 Air squats
10 Push jerks
50 Air squats
10 Clusters
Tuesday, April 24
Wednesday 4/25/18
W.O.D.
2 person teams (Split reps as evenly as possible)
For time:
1500m/1200m Row
150 Double Unders (300 singles)
50 HSPU (50 DB push press)
150 Double Unders
80/60 Cal A.bike (100/80 cal Airdyne)
Accessory
3 Rounds:
:45 hang from a pull-up bar
:45 plank hold
rest as needed
2 person teams (Split reps as evenly as possible)
For time:
1500m/1200m Row
150 Double Unders (300 singles)
50 HSPU (50 DB push press)
150 Double Unders
80/60 Cal A.bike (100/80 cal Airdyne)
Accessory
3 Rounds:
:45 hang from a pull-up bar
:45 plank hold
rest as needed
Monday, April 23
Tuesday 4/24/18
Strength:
15 min to establish a heavy
Squat Snatch
W.O.D.
AMRAP x 9:
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
adding 1 rep to each for remainder of the AMRAP
OR
AMRAP x 9:
2 Pull-ups
2 Power Snatch (135/95)
4 Pull-ups
4 Squat Snatch (135/95)
adding 2 reps to each for remainder of the AMRAP
(Muscle-up progressions are also a good sub for pull-ups on this workout; weight on the bar should be the same they would use for "Isabel", a.k.a. 30 snatches for time)
15 min to establish a heavy
Squat Snatch
W.O.D.
AMRAP x 9:
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
adding 1 rep to each for remainder of the AMRAP
OR
AMRAP x 9:
2 Pull-ups
2 Power Snatch (135/95)
4 Pull-ups
4 Squat Snatch (135/95)
adding 2 reps to each for remainder of the AMRAP
(Muscle-up progressions are also a good sub for pull-ups on this workout; weight on the bar should be the same they would use for "Isabel", a.k.a. 30 snatches for time)
Sunday, April 22
Monday 4/23/18
"Marathon Monday"
2 RFT:*
400m Run
26 HRPU
400m run
26 KBS (53/35)
400m run
26 sit-ups
400m run
26 deadlifts (75/55)
400m run
26 air squats
400m run
26 box jumps (24/20)
*45:00 time cap
2 RFT:*
400m Run
26 HRPU
400m run
26 KBS (53/35)
400m run
26 sit-ups
400m run
26 deadlifts (75/55)
400m run
26 air squats
400m run
26 box jumps (24/20)
*45:00 time cap
Thursday, April 19
Friday 4/20/18
W.O.D.
For Time:
1000m Row/Run or 50/35 Cal Bike
30 Deadlifts (225/155)
50 Lateral Barbell Burpees
For Time:
1000m Row/Run or 50/35 Cal Bike
30 Deadlifts (225/155)
50 Lateral Barbell Burpees
Friday
BUY IN
Snatch
Every 2 minutes for 8 rounds
(50/3) , (60/3) , (65/2) , (70/2)2 , (75/2)2, (80/2)
WOD
For Time:
50-40-30-20-10-20-30-40-50
Double under
5-4-3-2-1-2-3-4-5
Power snatch 135/95
RX+ = 185/125
CASH OUT
3 rounds NFT
10 v-ups
10 push-ups
30sec hold each side side planks
Snatch
Every 2 minutes for 8 rounds
(50/3) , (60/3) , (65/2) , (70/2)2 , (75/2)2, (80/2)
WOD
For Time:
50-40-30-20-10-20-30-40-50
Double under
5-4-3-2-1-2-3-4-5
Power snatch 135/95
RX+ = 185/125
CASH OUT
3 rounds NFT
10 v-ups
10 push-ups
30sec hold each side side planks
Wednesday, April 18
Thursday
BUY IN
Front Squat
5 sets x 7 reps @ 70%
WOD
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 5 minutes:
8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips
Rest 2 minutes, and then…
100m Run
50 DU
CASH OUT
ROMWOD/Mobility
Front Squat
5 sets x 7 reps @ 70%
WOD
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 5 minutes:
8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips
Rest 2 minutes, and then…
100m Run
50 DU
CASH OUT
ROMWOD/Mobility
Tuesday, April 17
Wednesday 4/18/18
W.O.D.
Amrap x 18:
21/15 Cal Row, Bike, or 15 Shuttle Sprints
18 Slam Balls (do not use a wallball)
15 Ab-mat Situps
12 Hand Release Push-ups
Amrap x 18:
21/15 Cal Row, Bike, or 15 Shuttle Sprints
18 Slam Balls (do not use a wallball)
15 Ab-mat Situps
12 Hand Release Push-ups
Wednsday
BUY IN
In teams of 3:
3K Relay Row
WOD
For Time:
Run 1200m
40 Push-Ups
Run 800m
30 Push-Ups
Run 400m
20 Push-Ups
*wear a vest if you have one
CASH OUT
3 rounds NFT
30sec L-sit
30sec each leg (single leg squat) pistols on box
In teams of 3:
3K Relay Row
WOD
For Time:
Run 1200m
40 Push-Ups
Run 800m
30 Push-Ups
Run 400m
20 Push-Ups
*wear a vest if you have one
CASH OUT
3 rounds NFT
30sec L-sit
30sec each leg (single leg squat) pistols on box
Monday, April 16
Tuesday
BUY IN
Back Squat
5 sets x 7 reps @ 70%
WOD
AMRAP in 12 minutes of:
8 Burpee Pull-Ups
12 Dumbbell Push Presses PYW
16 Lunge Steps with DBs
RX+ = 4 Bar Muscle-Ups
CASH OUT
4 rounds NFT
50m shuttle sprints (walk back 50m)
30sec Russian twist w/ DB (pyw)
Back Squat
5 sets x 7 reps @ 70%
WOD
AMRAP in 12 minutes of:
8 Burpee Pull-Ups
12 Dumbbell Push Presses PYW
16 Lunge Steps with DBs
RX+ = 4 Bar Muscle-Ups
CASH OUT
4 rounds NFT
50m shuttle sprints (walk back 50m)
30sec Russian twist w/ DB (pyw)
Sunday, April 15
Monday
BUY IN
Clean and Jerk
Every 2 min 30 sec for 8 rounds
(50/3) , (60/3) , (65/2) , (70/2)2 , (75/2)2, (80/2)
WOD
AMRAP in 8 min
10 Thrusters 95/65
15 T2B
CASH OUT
4 rounds:
50 m. KB Farmers carry AHAP
2 wall walks
15 jumping jacks
Clean and Jerk
Every 2 min 30 sec for 8 rounds
(50/3) , (60/3) , (65/2) , (70/2)2 , (75/2)2, (80/2)
WOD
AMRAP in 8 min
10 Thrusters 95/65
15 T2B
CASH OUT
4 rounds:
50 m. KB Farmers carry AHAP
2 wall walks
15 jumping jacks
Thursday, April 12
Friday
ANNOUNCEMENTS
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Snatch
Every 2 minutes for 7 rounds
(50/3) , (60/3) , (65/2) , (70/2)2 , (75/2)2
WOD
EMOTM for 18 minutes (6 sets):
Minute 1 – 12 Alt 1-Arm DB Snatches (50/35)
Minute 2 – 10 Walking Lunges with KB (53/35)
Minute 3 – 8 Toes to Bar
CASH OUT
3 rounds NFT:
10 strict pullups (Rx+= L pull-up)
10 bench press
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Snatch
Every 2 minutes for 7 rounds
(50/3) , (60/3) , (65/2) , (70/2)2 , (75/2)2
WOD
EMOTM for 18 minutes (6 sets):
Minute 1 – 12 Alt 1-Arm DB Snatches (50/35)
Minute 2 – 10 Walking Lunges with KB (53/35)
Minute 3 – 8 Toes to Bar
CASH OUT
3 rounds NFT:
10 strict pullups (Rx+= L pull-up)
10 bench press
Wednesday, April 11
Thursday
ANNOUNCEMENTS
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Front Squat
7 sets x 3 reps @ 80%
Every 3 min for 21 min
or
Coach's Choice Skill Work
WOD
12 min AMRAP , splitting reps with partner:
24 Deadlifts 95/65
24 Wallballs
24 Hang Power Cleans 95/65
24 Box Jumps
24 R-KB Swings 53/35
100m run together
CASH OUT
-ROMWOD
-Cardio
-Make Up a missed WOD
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Front Squat
7 sets x 3 reps @ 80%
Every 3 min for 21 min
or
Coach's Choice Skill Work
WOD
12 min AMRAP , splitting reps with partner:
24 Deadlifts 95/65
24 Wallballs
24 Hang Power Cleans 95/65
24 Box Jumps
24 R-KB Swings 53/35
100m run together
CASH OUT
-ROMWOD
-Cardio
-Make Up a missed WOD
Tuesday, April 10
Wednesday
ANNOUNCEMENTS
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
6 rounds:
Run 100m - Walk 100m
*wear vest if you have one
WOD
2 rounds for max reps of:
2 minutes of Pull-Ups
Rest 1 minute
2 minutes of Cal Row/Bike
Rest 1 minute
2 minutes of Push-Ups
Rest 1 minute
*wear vest if you have one
CASH OUT
4 rounds NFT:
1 rope climb
10 back extensions
:20 HS hold
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
6 rounds:
Run 100m - Walk 100m
*wear vest if you have one
WOD
2 rounds for max reps of:
2 minutes of Pull-Ups
Rest 1 minute
2 minutes of Cal Row/Bike
Rest 1 minute
2 minutes of Push-Ups
Rest 1 minute
*wear vest if you have one
CASH OUT
4 rounds NFT:
1 rope climb
10 back extensions
:20 HS hold
Monday, April 9
Tuesday
ANNOUNCEMENTS
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Back Squat
7 sets x 3 reps @ 80%
Every 3 min for 21 min
WOD
AMRAP in 10 minutes of:
10 Ground to Overhead (95/65 lbs)
10 Burpees Over the Barbell
RX+ = 115/75
CASH OUT
Accumulate 5:00 KB Front Rack Hold
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Back Squat
7 sets x 3 reps @ 80%
Every 3 min for 21 min
WOD
AMRAP in 10 minutes of:
10 Ground to Overhead (95/65 lbs)
10 Burpees Over the Barbell
RX+ = 115/75
CASH OUT
Accumulate 5:00 KB Front Rack Hold
Sunday, April 8
Monday
ANNOUNCEMENTS
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Clean and Jerk:
Every 2 min 30 sec for 7 rounds
(50/3) , (60/3) , (65/2) , (70/2)2 , (75/2)2
WOD
15 min Amrap
50 Double Unders
16 1-arm DB S2OH PYW (8 each side)
7 Power Cleans (135/95)
RX+ = 185/125
CASH OUT
5 rounds
10 hollow rocks
10 v-ups
10 tuck-ups
:10 hollow hold
1:00 rest btw rounds
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Clean and Jerk:
Every 2 min 30 sec for 7 rounds
(50/3) , (60/3) , (65/2) , (70/2)2 , (75/2)2
WOD
15 min Amrap
50 Double Unders
16 1-arm DB S2OH PYW (8 each side)
7 Power Cleans (135/95)
RX+ = 185/125
CASH OUT
5 rounds
10 hollow rocks
10 v-ups
10 tuck-ups
:10 hollow hold
1:00 rest btw rounds
Thursday, April 5
Friday
ANNOUNCEMENTS
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Snatch
Every 2 minutes for 12 min
(50/3) , (60/3) , (65/2)2 , (70/2)2
WOD
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders
CASH OUT
n/a
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Snatch
Every 2 minutes for 12 min
(50/3) , (60/3) , (65/2)2 , (70/2)2
WOD
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders
CASH OUT
n/a
Wednesday, April 4
Thursday
ANNOUNCEMENTS
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Front Squat
4 sets x 10 reps @ 65%
OR
Skill - Handstands (wall work or free standing work)
WOD
For time:
Run 800 Meters
immediately followed by…
Four rounds of:
4 Muscle-Ups/8 Ring Dips
8 Strict Handstand Push-Ups
16 A-Kettlebell Swings 53/35
immediately followed by…
Run 800 Meters
CASH OUT
ROMWOD
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Front Squat
4 sets x 10 reps @ 65%
OR
Skill - Handstands (wall work or free standing work)
WOD
For time:
Run 800 Meters
immediately followed by…
Four rounds of:
4 Muscle-Ups/8 Ring Dips
8 Strict Handstand Push-Ups
16 A-Kettlebell Swings 53/35
immediately followed by…
Run 800 Meters
CASH OUT
ROMWOD
Tuesday, April 3
Wednesday
ANNOUNCEMENTS
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
EMOTM x 9 min:
Station 1: Row 12/10 Cals
Station 2: 8 1-arm DB Press each side
Station 3: 12 Lunges with twist
WOD
Perform the following 4 times:
400m Run
then 3 rounds of Cindy
CASH OUT
2-3x6 alternating bottoms up KB TGU
Go lighter than you normally would
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
EMOTM x 9 min:
Station 1: Row 12/10 Cals
Station 2: 8 1-arm DB Press each side
Station 3: 12 Lunges with twist
WOD
Perform the following 4 times:
400m Run
then 3 rounds of Cindy
CASH OUT
2-3x6 alternating bottoms up KB TGU
Go lighter than you normally would
Monday, April 2
Tuesday
ANNOUNCEMENTS
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Back Squat
Every 3 minutes for 12 min
4 sets x 10 reps @ 65%
WOD
For Time:
10-8-6-4-2
Deadlift 225/125
Burpee over the bar
TTB
CASH OUT
3-4x10 Russian Twists with KB (PYW)
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Back Squat
Every 3 minutes for 12 min
4 sets x 10 reps @ 65%
WOD
For Time:
10-8-6-4-2
Deadlift 225/125
Burpee over the bar
TTB
CASH OUT
3-4x10 Russian Twists with KB (PYW)
Sunday, April 1
Monday
ANNOUNCEMENTS
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Clean and Jerk
Every 2 minutes for 12 min
(50/3) , (60/3) , (65/2)2 , (70/2)2
WOD
5 Rounds:
100m Run
10 Box Jump Over (24/20)
5 Clean and Jerk (135/95)
1 min rest between rounds
CASH OUT
3-4x12 alternating single leg strict TTB
Scale - straight leg as high as possible;
Knee to midline option
New programming cycle, which will run (4/2 - 6/2) has begun. We will be focusing on: Olympic and Squat strengthening plus preparing you for this years Murph!
BUY IN
Clean and Jerk
Every 2 minutes for 12 min
(50/3) , (60/3) , (65/2)2 , (70/2)2
WOD
5 Rounds:
100m Run
10 Box Jump Over (24/20)
5 Clean and Jerk (135/95)
1 min rest between rounds
CASH OUT
3-4x12 alternating single leg strict TTB
Scale - straight leg as high as possible;
Knee to midline option
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