1/30/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Hang Clean

BUY IN

Power Jerk Cycling

4 sets of AMRAP at 85% of max of cycling over last week

Rest 90 seconds beween sets

WOD

10-9-8-7-6-5-4-3-2-1 Hang Clean 95/65
1-2-3-4-5-6-7-8-9-10 Barbell Row 95/65
AFTER EVERY ROUND - 5 burpees over the bar

(down to 1, up to 10 - 10 hang cleans, 1 row, 9 hang cleans, 2 rows, etc)

CASH OUT

Back Squat
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
4 @ 80%

MOBILITY

Quads

1/28/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

KBS

BUY IN

Clean Cycling

4 sets of AMRAP at 85% of max weight of cycling over last few weeks

Rest 90 seconds beween sets

WOD

EMOTM for 30 minutes

min 1: 8 Pull-ups

min 2: 10 Burpee Box Jump Over 24/20

Min 3: 15 KBS 70/53

CASH OUT

Recover

MOBILITY

Everything

1/29/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

TABATA!

BUY IN

None

WOD

"Tabata This!"

Tabata Row

Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

CASH OUT

Tempo Ring Dips

Pause 2 seconds at full extension

Every 90 seconds for 3 rounds

+ 1 rep more than last week

MOBILITY

Everything

1/27/2015

ANNOUNCEMENT 

We will announce any delayed openings by 430pm!

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Hook grip

BUY IN

Snatch Cycling
4 sets of AMRAP at 85% of max weight lifted during cycling over last few weeks

Rest 90 seconds between sets

WOD

5 RFT: 

15 Wall Balls

25 DU

10 Push Press 115/75

CASH OUT

Strict HSPU 

Every 90 seconds for 3 rounds

+1 more than last week

MOBILITY

Traps

1/26/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack 
Push Up 
Down Dog
Pull Up
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

FS+JERK

BUY IN

2 FS+ 1 Split JERK
EOMOTM for 10 min (5 sets)
1 rep of the complex @ 75% 1RM of JERK every other minute
(FS+FS+Jerk without putting the bar down)

WOD

For time:
Row 1000m
Then
3rft:
15 Burpees
5 Squat Cleans 155/115
8 TTB

CASH OUT

OHS
4 sets of 5 reps 
*work on form before loading

MOBILITY

Quads

1/23/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge to High Knee
Push Up
Down Dog
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Movement Review

BUY IN

Power Jerk Cycling - from Rack

3 sets of 5 reps AHAP - TNG

rest 90 seconds between sets

then: AMRAP at 80% of heaviest weight

WOD

3 Rounds For Time:

3 Hang Squat Clean 115/75

6 Thrusters 115/75

9 S2OH 115/75

CASH OUT

Back Squat

6 @ 65%

4 @ 75%

2 @ 85%

2 @ 80%

MOBILITY

Everything

1/22/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge to High Knee
Push Up
Down Dog
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Movement Review

BUY IN

None

WOD

For Time:
50 Deadlift 185/135
45 TTB
40 Ring Dips
35 Pull-Ups
30 HSPU

CASH OUT

Tempo Ring Dips
Pause 2 seconds at FULL EXTENSION
Every 90 seconds for 3 rounds 
 + 1 dip from last week, each round

MOBILITY

Everything

1/21/2015

WARM UP

Bergener

DownHill Skier Hold

Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY

Lunge with bar in front rack 

Push Up 

Down Dog

Pull Up

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

WOD set up

BUY IN

Clean Cycling

3 sets of 5 reps AHAP - TNG - Full clean, from the floor

rest 90 seconds between each set

*Try to meet or exceed last weeks weight

then: AMRAP at 80% of heaviest weight. The goal is as many consecutive reps as possible – with perfect technique – before dropping the bar. 

WOD

"Hope this Fight Doesn't Go Bad!"

Three rounds of:
Thruster 75
Row for calories
Box jump 20
Burpee
Power Snatch 75

In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

*if possible, work in teams and run  WOD twice. That way partners can count reps for each other. Use the score cards.

CASH OUT

Recover 

MOBILITY

Everything

1/20/2015

WARM UP

Bergener

DownHill Skier Hold

Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY

Lunge with bar in front rack 

Push Up 

Down Dog

Pull Up

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

American KBS

BUY IN

Snatch Cycling

3 sets of 5 reps AHAP - TNG - Full snatch, from the floor

rest 90 seconds between each set

*Try to meet or exceed last weeks weight

then: AMRAP at 80% of heaviest weight. The goal is as many consecutive reps as possible – with perfect technique – before dropping the bar. 

WOD

10-20-30-20-10
American KBS 53/35
Wall Balls 20/14

CASH OUT

Strict HSPU
Every 90 seconds for 3 rds
+1 more than last week

MOBILITY

Shoulders

1/19/2015

WARM UP

Bergener

DownHill Skier Hold

Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY

Lunge with bar in front rack 

Push Up 

Down Dog

Pull Up

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

FS+JERK

BUY IN

FS+JERK

EOMOTM for 10 min (5 sets)

3 reps of the complex @ 70% 1RM of JERK every other minute

(FS+Jerk then FS+Jerk then FS+Jerk without putting the bar down)

WOD

12 min AMRAP

30 DU

8 Power Cleans 95/65

10 Burpees to 45# plate

CASH OUT

OHS

4 sets of 5 reps 

*work on form before loading

MOBILITY

Traps

1/16/2015

WARM UP

Bergener

DownHill Skier Hold

Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY

Lunge to High Knee

Push Up

Down Dog

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

ring push ups

BUY IN

Power Jerk Cycling

3 sets of 4 reps AHAP - TNG - Use a rack

rest 90 seconds between each set

then: AMRAP at 80% of heaviest weight. The goal is as many consecutive reps as possible – with perfect technique – before dropping the bar. 

WOD

5 RFT 

10 Ring Push Ups

15 Sit ups

20 Air Squats

CASH OUT

Ring Rows 4 x 8

Hold 2 seconds at the top

MOBILITY

Hip flexors

1/15/2015

WARM UP

Bergener

DownHill Skier Hold

Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY

Lunge to High Knee

Push Up

Down Dog

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Movement Review

BUY IN

None

WOD

5 minute AMRAP

3 Hang Squat Clean 135/95

8 Pull ups

REST 2 MINUTES

5 minute AMRAP

5 HSPU

10 Burpees

REST 2 MINUTES

3 RFT 

30 DU 

10 PP 135/95

CASH OUT

Tempo Ring Dips

Pause 2 seconds at FULL EXTENSION

Every 90 seconds for 3 rounds 

 + 1 dip from last week, each round

MOBILITY

Everything

1/14/2015

WARM UP

Bergener

DownHill Skier Hold

Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY

Lunge to High Knee

Push Up

Down Dog

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

EMOTM! Pacing

BUY IN

Clean Cycling

3 sets of 4 reps AHAP - TNG - Full clean, from the floor

rest 90 seconds between each set

then: AMRAP at 80% of heaviest weight. The goal is as many consecutive reps as possible – with perfect technique – before dropping the bar. 

WOD

24 minute EMOTM

Min 1: 12 Wallballs

Min 2: 15 KBS 70/53

Min 3: 8 TTB

CASH OUT

Recover

MOBILITY

Quads/Hammies

1/13/2015

WARM UP

Bergener

DownHill Skier Hold

Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY

Lunge to High Knee

Push Up

Down Dog

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Snatch

BUY IN

Snatch Cycling

3 sets of 4 reps AHAP - TNG - Full snatch, from the floor

rest 90 seconds between each set

*Try to meet or exceed last weeks weight

then: AMRAP at 80% of heaviest weight. The goal is as many consecutive reps as possible – with perfect technique – before dropping the bar. 

WOD

10 minute AMRAP

20 DU

5 Hang Power Snatch 95/65

10 Box Jump 24/20

CASH OUT

strict HSPU

Every 90 seconds for 3 rounds + 1 HSPU more then last week

MOBILITY

Traps/Shoulders

1/12/2015

WARM UP

Bergener

DownHill Skier Hold

Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY

Lunge to High Knee

Push Up

Down Dog

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

FS+JERK

BUY IN

FS+JERK

EOMOTM for 10 min (5 sets)

2 reps @ 70% 1RM of JERK

WOD

"14.5"

21-18-15-12-9-6-3

Thrusters

Bar Facing Burpees

CASH OUT

OHS

4 sets of 5 reps 

*work on form before loading

MOBILITY

Chest/Hips

1/9/2015

WARM UP

Bergener

DownHill Skier Hold

Couch Stretch

In Line Lunge

Push Up

Down Dog

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Power Jerk 

BUY IN

Power Jerk Cycling - Use a rack

3 x 3  - AHAP, touch & go

rest 90 seconds between sets

then: AMRAP at 80% of max weight

The goal is as many consecutive reps as possible – with perfect technique – before dropping the bar.  

WOD

5 Rounds for Load:

Bear Complex - As Heavy As Possible

7 x Power Clean + Front Squat + Push Press + Back Squat + Push Press

Do not put the bar down until you complete the complex 7x - this is one round.

Rest 2 minutes in between rounds

CASH OUT

L-sit hold

2-3 sets for 15-30 second hold

MOBILITY

Legs

1/8/2015

WARM UP

Bergener

DownHill Skier Hold

Couch Stretch

In Line Lunge

Push Up

Down Dog

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Ground to Overhead

BUY IN

Double WOD Prep and set up

WOD

8 min AMRAP

30 DU

8 G2OH 95/65

8 T2B

rest 5 minutes, then:

3 RFT

20 KBS 70/53

10 Push Press 95/65

15 Air Squats

CASH OUT

Tempo Ring Dips - 3 rounds MAX effort

pause 2 seconds at FULL extension

MOBILITY

Everything

1/7/2015

WARM UP

Bergener

DownHill Skier Hold

Couch Stretch

In Line Lunge

Push Up

Down Dog

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

TNG BB Cycling

BUY IN

Clean TNG Cycling

3 sets of 3 reps

SQUAT clean preferred - AHAP 

Rest 90 seconds between sets

Then

1 Set AMRAP at 80% heaviest weight 

*you will build off of this week's weight,  write it down or remember it

WOD

30 min EMOTM
Min 1: 6 burpee box jump over 24/20
Min 2: 10 KB walking lunges (choose a heavy weight)
Min 3: 20 DU

CASH OUT

Recover

MOBILITY

Everything

1/6/2015

WARM UP

Bergener

DownHill Skier Hold

Couch Stretch

In Line Lunge

Push Up

Down Dog

Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

TNG BB Cycling

BUY IN

Snatch TNG Cycling

3 sets of 3 reps

SQUAT snatch preferred - AHAP 

Rest 90 seconds between sets

Then

1 Set AMRAP at 80% heaviest weight 

*you will build off of this week's weight,  write it down or remember it

WOD

12 min AMRAP

15 Wallballs 20/14

20 DU

10 Sit Ups

CASH OUT

Strict HSPU

3 rounds MAX effort UB (again, we will build off of this. Write results down)

Rest 2 min between sets

*use as many ab mat or yoga blocks as necessary. JUST GET UPSIDE DOWN! Also write down how many you use.

MOBILITY

Shoulders