NYE

WARM UP

4 x 10 of the thing(s) you are the worst at
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Free:
3rds x 30 total reps
Jumping lunges

RX :

Snatch balance + OHS
5 sets - 1 rep ascending

Comp:
Snatch balance + 2 OHS
5 sets - 1 rep ascending

SKILL

plan your breaks with your partner

WOD

Partner WOD
Accumulate:
2016m row
2016 lbs G2OH  75/55 = 27/37 reps
2016m run

Free: use KBS vs G2OH
Comp: 95/65 = 21/31 reps

CASH OUT

None

MOBILITY

Everything

12/29/2016

WARM UP

4 x 10 of the thing(s) you are the worst at
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

RX :

15 min to find a 5RM Back Squat

Comp:
as RX

SKILL

pace to go UB

WOD

10 min AMRAP
17 Wallballs 20/14
11 Power Snatch 75/45
8 Burpees

Free: kb or db snatch
Comp: 95/65

CASH OUT

1 min MAX effort on Assault Bike!!!
Score is calories

MOBILITY

leg roll

12/28/2016

WARM UP

4 x 10 of the thing(s) you are the worst at
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Free:
4 rounds:
1 min on :30 off
Jump rope

RX :
4 rounds:
1 min on :30 off
Burpee box jumps

Comp:
4 rounds:
1 min on :30 off
Burpee box jump overs

SKILL

Picking the right scale

WOD

21-18-15-12-9
Deadlift 155-105
Pike Press
K2M

Free: KB DL (choose your own weight)
Comp: SHSPU/TTB

CASH OUT

None

MOBILITY

Everything

12/27/2016

WARM UP

4 x 10 of the thing(s) you are the worst at
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

RX :
Tabata
First 4 rounds - Sit Ups
Second 4 Rounds - Reverse Lunges w/ KB (you choose weight)

Comp:
Tabata
First 4 rounds - V-ups
Second 4 Rounds - Pistols

SKILL

Breathing correctly on the swings

WOD

EMOM 18:
Min 1:  25 Russian KB Swings 70/53
Min 2:  12/10 Cal Bike or 200m run
Min 3:  Row for Max Calories

CASH OUT

Ring Support Hold
4 x 30 sec
rest 1:1

MOBILITY

everything

12/26/2016

WARM UP

4 x 10 of the thing you are the worst at
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Free:EMOTM 10 min -
5 burpees + 8 kbs 35-18

RX :
EMOTM 10 min -
2 C&J Ascending

Comp:
EMOTM 10 min -
2 C&J Ascending

SKILL

DU work

WOD

For time:
Thrusters, 10 reps
50 double-unders
Thrusters,, 8 reps
40 double-unders
Thrusters, 6 reps
30 double-unders
Thrusters, 4 reps
20 double-unders
Thrusters, 2 reps
10 double-unders

RX: 95-65
Free: Wallballs/SU 2:1
Comp: 135-95

CASH OUT

Row 1000m x 2
rest as needed

MOBILITY

quads and hip flexors

12/22/2016

WARM UP

5 min EMOTM
Empty barbell:
2 DL
2 HPC
2 FS
2 S2OH

BUY IN

RX :
Every 2 minutes, for 10 minutes (5 sets):
2 cleans - ascending

Comp:
same

SKILL

be efficient transitioning between exercises (don't do extra work!)

WOD

Five rounds for time of:
15 Deadlifts 95/65
12 Hang Power Cleans
9 Front Squats
6 Shoulder to Overhead 

comp: 135-95
free: scale with coach

CASH OUT

row 250m x 4
rest 1:1

MOBILITY

hamstrings

12/23/2016

WARM UP

2-3 rounds

1 wall walk

2 pull ups

3 bb row

4 bb roll outs

5 cals AAB or row

BUY IN

Free:
odd min - 20x KB snatch
even min - 5-10x burpees (depending on ability)
try to go a little heavier or a little faster than two weeks ago

RX :
EMOM x 8 minute
4 S2OH AHAP

Comp:
same

SKILL

practice climbing technique

WOD

14 min amrap
20 sit ups
20 push ups
20 DU
1 rope climb

free: su
comp: hrpu/legless

CASH OUT

Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds

MOBILITY

everything

12/21/2016

WARM UP

4 rds
5 Strict press
7 sit ups
9 RDL

BUY IN

Free:
5 sets of 40 swings on the same time scheme

RX :
Every 2 minutes, for 10 minutes (5 sets of):
Deadlift x 6 reps TNG
ascending

Comp:
same

SKILL

pace the BJO and lunges so you don't have to stop

WOD

4 rft:
10 k2M
20 box jump overs
30 OH Walking Lunges 45/25

free: v up
comp: ttb

CASH OUT

handstand hold
3-4 x 30 seconds
rest as needed

MOBILITY

hip flexors

12/20/2016

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 10 minutes (5 sets):
2-Position Snatch ascending
(mid-patella, floor)

Comp:
work no higher than 65%

SKILL

choose sets that don't make your HR spike

WOD

3RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 PU

free: kb snatch(9ea arm)/ring rows
comp: 95-65/C2B

CASH OUT

remaining class time to:
work to a heavy TGU

MOBILITY

lats

12/19/2016

WARM UP

2 rds:
20 Lunge Steps
10 Burpees

BUY IN

Free:
Ring rows, same setup
challenge yourself

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

go UB on KBS

WOD

10,9,8,7,6,5,4,3,2,1
Pike Press
AKBS 53-35

*25 DU after every round

free: HRPU/SU
comp:SHSPU

CASH OUT

tabata abs
coach's choice on what kind of exercise

MOBILITY

rotator cuff

12/16/2016

WARM UP

2-3 rds
48' spiderman lunges
24' straight leg walk
24' side lunge each way
Kipping swings
5 Sit Ups

BUY IN

Free:
EMOTM x 8min
odd - 15x KB thrusters
even - 5x Situp to High Jump

RX :
build up to and start at 40-45% then:
EMOM x 8 minute
3 Pwr Jerk AHAP

Comp:
same as RX

SKILL

scale as needed to finish all 10 minutes

WOD

EMOMx10:
7 K2M + 7 FS/OHS 75/45

comp: TTB/ 95-65
free: mb sit ups/ kb goblet squat 44

CASH OUT

run 800m/row 1000m x 3-4
rest 90 seconds

MOBILITY

hip flexors and L/S

12/15/2016

WARM UP

4 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats

BUY IN

RX :
warm up to and start @ ~50% then:
Every 2 minutes, for 10 minutes (5 sets):
Hang Clean + Clean ascending

Comp:
work no higher then 70%, all squat cleans

SKILL

try to go as many TNG as possible on cleans

WOD

For time:
Run 400 Meters (long lap)
15 Power Cleans 115/75
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans

comp: 155-105
free: kb sdhp or kb cleans 35-18

CASH OUT

4 rds of:
8 bb good mornings
8 superman w/ 2 sec hold

MOBILITY

trap smash

12/14/2016

WARM UP

3 rds:
10 Broad Jumps
10 Ring Rows
20 Alt Lunges
20 DU
10 Push Ups
30 sec hollow hold

BUY IN

Free:
5 sets - 60 sec superman, 60 sec rest

RX :
take 5 min to build to 60% then

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

Comp:
same as RX

SKILL

one steady pace the whole workout

WOD

Four rounds for time of:
10 Burpee Box Jump Overs (24″”/20″”)
15 Wall Ball Shots
20 Double Unders
8 K2M

free: Step overs/SU/V-ups
comp: TTB

CASH OUT

N/A

MOBILITY

everything

12/13/2016

WARM UP

Pass through
then
Full Burgener w/ PVC

BUY IN

RX :
Take 3-5 min to build to ~40% then

Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch ascending
(high hang, mid-patella, floor)

*try not to let go of the bar for all 3 reps

Comp:
no higher then 60% , do not drop and reset. All squat snatch

SKILL

use 1 bar, change the weights yourself

WOD

for time:
50 Deadlift 135/95
40 OH Walking Lunge Steps 45/25
30 AKBS 53-35
20 pike press
10 Hang Snatch 75/45
5 Wall Walks

Free: DBL KB DL/KB snatch 18/inch worm
comp: SHPUS/snatch @ 95-65

CASH OUT

coach's choice

MOBILITY

shoulders

12/12/2016

WARM UP

3 rounds
10 box jumps
12 mountain climbers
15 BB row 45/35

BUY IN

Free:
Ring rows, same setup
challenge yourself

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

Comp:
Strict MU
Complete a max of 5

SKILL

warm up the BS weight, don't go too heavy

WOD

8 min AMRAP
30 Back Squats @ 65-75% of 1-RM
then ME Burpee Ring Pull Ups

CASH OUT

For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press
Rest 30 seconds
90 seconds of Rowing

MOBILITY

everything

12/9/2016

WARM UP

2 rds
10 HC BB Thrusters
8 Ring rows

BUY IN

Free:
odd min: 20 alt KB snatch
even min: 5-10 burpees


RX :
EMOTM x 8 minutes
3 Push Jerks AHAP

Comp:
as RX

SKILL

Don't put the bar down too early

WOD

For time:
30 Front Squats 115/75
600m run (1 long + 200m)
30 burpees over the barbell
600m run
30 shoulder to overhead 115/75
600m run

free: goblet squats; KBS
comp: OHS 135/95

CASH OUT

N/A

MOBILITY

Everything

12/8/2016

WARM UP

3rds:
10 Front rack
Reverse lunges 45/35
10 high hang cleans 45/35
5 Front Squats 45/35
30 DU

BUY IN

RX:
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean ascending

Comp:
stay between 70-75%

SKILL

big sets on them wall balls, slow burpees

WOD

Three rounds for time of:
Run 400 meters
30 Wall Balls
20 Burpees to Target 6″ Above Reach

all scales are RX


CASH OUT

kb 1 leg RDL
3 sets x 8 each side
choose a weight you can stay on balance

MOBILITY

quads

12/7/2016

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

Free:
5 sets of 40 swings on the same time scheme

RX:
Every 2 minutes, for 10 minutes (5 sets of):
Deadlift x 4 reps
ascending

Comp:
as RX

SKILL

if you cant rest, cut reps

WOD

EMOTM 16 min
min 1: 8 power cleans 95/65
min 2: 8 K2M
min 3: 40 DU
min 4: 30 sec HS hold

comp: 135-95/TTB/50/walk 40secs
free: kb sdhp 35/v up/su/plank

CASH OUT

row/run 500m/435m
3x
rest as needed

MOBILITY

hamstring w/ strap

12/6/2016

WARM UP

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats

BUY IN

RX:
Every 2 minutes, for 8 minutes (4 sets):
3-Position Snatch ascending
(high hang, mid-patella, floor)

Comp:
65-75% of max

SKILL

slow down on the exercise you can catch your breath

WOD

amrap 20 minutes of:
10 pull-ups
20 split squat on box
10 box jumps 24/20

comp: c2b/pistols/30"
free: ring rows/alt step ups

CASH OUT

L-sit holds on boxes
4 times x 20 sec accumulated time
rest ~1 minute

MOBILITY

couch stretch

12/5/2016

WARM UP

20 Pass Through
20 Air Squats
10 Ring Rows
then

Full Burgener
with empty barbell with the coach

BUY IN

Free:
Ring Row Sub if can't do RX

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

Happy Birthday Shannon!

WOD

12 min 04 sec amrap
9 power snatch 75/45
6 v ups
3 pike press
100m run

free: akbs 35/hrpu
comp: 95-65/hspu

CASH OUT

3 rds for quality
2 wall walks
:30 sec side plank each side
rest as needed

MOBILITY

shoulders

12/2/2016

WARM UP

10x each

PVC snatch press BTN

PVC OHS
PVC sots press

Walking lunges

Ring rows

Then AFAFP

12-9-6

Snatch 65/35

Burpees over the bar


BUY IN


Free:
EMOTM x 8 minutes
10-15 wall balls



RX:
EMOTM x 8 minutes
3 push press AHAP



Comp:
as RX 
SKILL



 Keep your own time for the whole WOD



WOD



For Time:
9 snatches 95/65
42 Pull ups
7 snatches
30 pull ups
5 snatches
18 pull ups


Rest 5 minutes...


then:
3 min AMRAP
run 400m
MAX reps of ground to overhead 115/75



free: American KBS 35/18; ring rows; burpee BJ
comp: 115/75; 155/105

CASH OUT


N/A



MOBILITY


All the things