12/1/2016

WARM UP

3 rds
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
30 sec Plank





BUY IN

RX:
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean ascending

Comp:
60-70%
all squat cleans


SKILL

small steady paced sets on cleans/k2m

WOD

AMRAP 15:
30 DU
15 Power Cleans 95/65
30 DU
15 K2M

free: KBS 35/18; situps
comp: 135/95; TTB

CASH OUT

5 rounds x 1 min on :30 rest
straight arm plank, elevate feet for added diff

MOBILITY

traps and r/c

11/30/2016

WARM UP

21-15-9
KB Goblet Squat
Ring rows

BUY IN

Free:
rd 1: 5-8
rd 2: 6-8 step up or jump

RX:
every 90 seconds for 12 minutes
rd 1: 8 burpees
rd 2: 10 box jumps

Comp:
rd 1: 10
rd 2: 12 box jump overs

SKILL

100ft = 4 mats down and 4 mats back

WOD

20 minute amrap
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

free: 75 SU

CASH OUT

n/a

MOBILITY

hip flexors

11/29/2016

WARM UP

3 rds
30 DU
15 Burpees
5 Muscle Snatch
1 Wall walk

BUY IN

Free:
N/A

RX:
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch ascending
(high hang, mid-patella, floor)

Comp:
65-70%
all squat snatch

SKILL

complete with a partner. partner not doing a push up must be doing AKBS 53-35

WOD

For time:
150 HSPU/Pike Press/HRPU

*1 person works at a time until completion of reps, can be any combo of the 3 movements*

score is time in seconds divided by reps
HSPU to floor = 1
HSPU to 1 mat = .75
HSPU to 2 mat = .625
pike press = .5
hrpu = .25

CASH OUT

run 435m x 3
rest as needed

MOBILITY

triceps/shoulders

11/28/2016

WARM UP

Run or Row 250m3 - 5 rounds of Cindy

BUY IN

Free:
row 250m x 4

RX:
row 250m x 4

Comp:
row 250m x 4

SKILL

go heavy on the thruster

WOD

Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters
Minute 2 – 10 Pull-Ups - strict if possible
Minute 3 – 15 Box Jump-Overs

free: wallballs/ring row
comp: 135-95

CASH OUT

n/a

MOBILITY

quads and lats

11/24/2016

Thanksgiving 50!

Level 1
Choose 25 or 35 reps
of Filthy Fifty exercises

Level 2
Filthy Fifty

50 box jumps
50 jumping pullups (use rings or stand on a box)
50 kettlebell swings, 35/18
50 lunges (total)
50 knees-to-elbows/midline
50 push press, 45/33
50 back extensions
50 wall ball shots
50 burpees
50 double unders

Level 3
The Filthier Fifty

50 calorie row
50 pullups
50 american kettlebell swings, 53/35
50 lunge steps
50 toes to bar
50 push press, 75/45
50 good mornings with empty bar
50 wall ball shots
50 burpee box jump overs
50 double unders

11/23/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges

10 Ring/Box Dips

BUY IN

Free:


RX:
2-3 sets
30-50 DU
3 wall walks

Comp:
sub wall walks with HS hold or walking

SKILL

choose a weight you don't need to slam down

WOD

15 min AMRAP
Ground to Overhead x 10 reps 95/65
100 Meter Run
Burpee Pull-Ups x 10 reps
100 Meter Run

comp: 135/95
free: american KBS 35-18

CASH OUT

Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single-Arm DB/KB Row x 8-10 reps each arm
Rest 60-90 seconds

MOBILITY

Everything

11/22/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP


2-3 rds:
20 Lunge Steps
10 Burpees

BUY IN

RX:
Every 2 minutes, for 10 minutes (5 sets of):
Deadlift x 3 reps
ascending

Comp:
as RX

SKILL

biggest possible sets w/ little rest

WOD

Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alt Reverse Lunges w/ KB
Rest 60 seconds

comp: HSPU optional

CASH OUT

row 300m x 4
alternate with a partner

MOBILITY

quad smash

11/21/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35

10 Air Squats

BUY IN

Free:
If able, Free does as Rx's
if scaled, Free does five sets of 5-10 ring rows
goal is 5x harder reps, not 10x easier reps

RX:
Five sets of
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed

Comp:
Strict MU
work to get one or complete a max of 7

SKILL

break up the BB movements into small sets

WOD

8 min AMRAP
20 Power Snatches 75/45
20 Push Presses 75/45
20 Box Jumps (24″/20″)

free: kb c&j 10 each arm/hrpu/step ups (total)
comp: 95/65

CASH OUT

Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

MOBILITY

RC in sleeper

11/18/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

48' high knees
48' butt kicks
48' lunge
48' inch worm
48' karaoke
48' straight leg march

BUY IN

Free:
Bodyweight Squat
Every 2 min for 8 min
hold the bottom of a bodyweight squat for 90 sec, rest 30 sec

RX:
Clean:
every 2 min for 8 minutes
3 reps - ascending

Comp:
4 sets x 3 reps 1 set x 2 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%
set 5: 90%

SKILL

Big Time it like only Bob can

WOD

"Big Tymer"

*this can be done with a partner, however you may not acknowledge that partner...aka "Big Time" them*

11:20 AMRAP
1 Rope Climb
9 Pull Ups
6 Box Jumps
4 Burpees
52 DU

CASH OUT

tabata sit ups
work on them 6 packs!!!

then

go get a Martini

MOBILITY

everything

11/17/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rft:
10 KB Goblet Squats 53/35
12 HRPU

BUY IN

OHS:

RX:
or Front Squat if mobility is an issue
5 x 5 - across

Comp:
3 x 5 reps
1 x 4 reps
1 x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85% set 5: 90% set 6: ???? 95%

SKILL

Scale so you get at least :45 sec rest

WOD

Every 6 minutes for 24 minutes (4 sets)
400m run
60 DU
30 KBS 53/35
15 knees to midline

Free: 60 SU
Comp: 70/53; TTB

CASH OUT

Row 1200m x 2 sets
Rest as needed

MOBILITY

glutes

11/16/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
15-20 DU
10 superman
5 Push Up to downdog
w/ 5 sec hold

BUY IN

Free: 
KBS
3 sets of 30-50 reps
try to use regular 15-20 rep weight

Jerk:
RX:
or S2OH
5 x 2 - ascending

Comp:
1 x 3 reps
2 x 2 reps
2 x 1 rep
set 1: 75% set 2: 80% set 3: 85% set 4: 90% set 5: 95%

SKILL

Slow the reps down if you start getting tired...

WOD

In teams of 2, alternate every 10 reps:
20 min AMRAP
20 thrusters 75/45
20 pull ups
20 burpees

Free: wall balls; ring rows
Comp: 95/65

CASH OUT

Front rack BB reverse lunges
4 sets x 12 reps (total)
across

MOBILITY

glutes

11/15/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4 rds
3 Muscle Snatch 45/35
5 Push Ups
10 Air Squats
20 Mountain Climbers

BUY IN

Snatch Pull:

RX:
or snatch grip RDL
5 x 5 - ascending

Comp:
5 sets x 5 reps
set 1: 90% set 2-4: 100% set 5: 105%

SKILL

Choose your own weight

WOD

For Time:
5 S2OH
10 Power cleans
15 Burpees
600m run
15 burpees
10 power cleans
5 S2OH

Free: box dips

CASH OUT

strict pull ups
5 x 6 reps

MOBILITY

glutes

11/14/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

Free:
KB Snatch

5 sets of 20 reps per arm

Clean Pull:

RX:
5 sets x 5 reps
ascending

Comp:
5 sets x 5 reps
set 1: 90% set 2-4: 100% set 5: 105%

SKILL

Choose smaller number of cal or wallballs if needed

WOD

EMOM x 18 minutes
Min 1: 15/12 cal row
Min 2: 15/12 Wall Balls
Min 3:  50 Double-unders

Free: 50 SU

CASH OUT

kb side lunges
4 x 8 each side
ahap

MOBILITY

glutes

11/11/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

10 min AMRAP - get warm!

BUY IN

Med ball situps
4 sets of 20 reps
if too easy, use a kettlebell

Front Squat:

RX:
4 sets x 4 reps
ascending

Comp:
3 sets x 5 reps
1 set x 4 reps
2 sets x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%
set 5: 90% set 6: 95%

SKILL

About the WOD

WOD

“Armistice"
11 minute AMRAP (As Many Repetitions As Possible)
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135/95

Scale as needed

Free:

11 min AMRAP
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats

CASH OUT

Row 750m x 3-4 sets
rest as needed

MOBILITY

Hamstring with strap

11/10/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

Clean and Jerk:

RX:
take 7 min to build to a medium weight then
every 2 mnutes for 4 rounds
3 reps - across

Comp:
4 sets x 3 reps 1 set x 2 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%
set 5: 90%

SKILL

pace to keep your HR down

WOD

10 RFT:
7 SDHP 75/45
7 Front Squats
7 Push Jerks

comp: 95/65
free: KB SDHP 35-18/Goblet Squat/HRPU

*TIME CAP 20 MINUTES*

CASH OUT

strict pull ups
4 x 8 reps

MOBILITY

trap smash

11/9/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

1 or 2 rds
Row 1k
20 burpees

BUY IN

Free:
WALLBALL:
Pick a number of reps that is outside your comfort
zone, but achievable. Do 4 sets, resting as needed

Push Press:

RX:
5 sets 5-4-3-2-1
Ascending

Comp:
5-4-3-2-1
set 1: 75% set 2: 80% set 3: 85% set 4: 90% set 5: 95%

SKILL

Back squats SHOULD be from floor

WOD

For Time:
27-21-15-9
Back Squats 115/75
Pike Press

free: any loaded squat; HRPU
comp: 155/115; sHSPU

CASH OUT

Tabata KBS
work on breathing technique

MOBILITY

Everything

11/8/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
30 sec Plank

BUY IN

Snatch:

RX:
take 5 min to build to a medium weight then
every 2 mnutes for 4 rounds
3 reps - across

Comp:
4 sets x 3 reps 1 set x 2 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%
set 5: 90%

SKILL

try to hold onto the thrusters for all 10

WOD

amrap 8 minutes of:
10 Thrusters (75/45)
15 knees to midline
50 Double-Unders

free: wallballs/su
comp: ttb/95-65

CASH OUT

back rack barbell reverse lunges
4 sets x 12 reps (total)
across

MOBILITY

quads

11/7/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
20 jumping jacks
15 cal row
10 RDL 45/35

5 burpees
1 wall walk or 3 inch worm

BUY IN

Back Squat:

Free: 
Overhead squat (KB, medball, or PVC)
5 sets of 5-10 reps

focus is on quality of movement

RX:
take 5 minutes to build to a medium weight then
4 sets - 10-8-6-4-3

ascending

Comp:
10-8-6-4-3
set 1: 70% set 2: 75% set 3: 80% set 4: 85%

set 5: 90%

SKILL

big sets on PU / small sets pike press

WOD

For time:
100 Double Unders
60 Pull-Ups
30 pike press
50 Double Unders
30 Pull-Ups
15 pike press

comp: SHSPU

free: 1:1 SU/hrpu/ring row

CASH OUT

barbell row

4 x 8 ascending

MOBILITY

Lats

11/4/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

2 rds
30 jumping jacks
10 burpees
20 hang clean pulls

BUY IN

Clean:

Free: 
Air squat
Every 2 min for 8 min
hold the bottom of a squat for 90 seconds, rest 30 seconds

RX:
every 2 min for 8 min
3 reps - ascending

Comp:
4 sets x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85% 

SKILL

Run AFAP!

WOD

for time:
600m run (1 short+ 200m)
30 thrusters 75/45
600m run

comp: 95/65
free: wall balls

CASH OUT

Row 300m x 4-5 sets
rest as needed

MOBILITY

Quads