Friday 2-1-19

W.O.D.
With a 17:00 Time Cap:
1 Round:
50 Barbell Facing Burpees
40/30 Calorie Bike
30 Squat Snatches (115/80)

Time Remaining: Build to 1RM Hang Snatch (Squat or Power)

Thursday 1-31-19

W.O.D.
3 Rounds:
20 cal row
20 HSPU
50' walking lunge with one KB on shoulder* (70/53)
*add 25' to lunge walk every round
so round 2 is 75'; round 3 is 100'

Wednesday 1-30-19

W.O.D.
AMRAP 18:
21/15 Calorie Assault Bike (27/21 schwinn bike)
3 Rounds of "Cindy"
5 Squat Cleans (185/135)

Tuesday 1-29-19

W.O.D.
25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Accessory
3 "Giant" Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold

Rest 2 Minutes Between

Monday 1-28-19

Strength
Push Press
5 Sets of 3 every 1:45

1 Set 75-80%. Final Three Sets to Build to a Heavy Triple

WOD
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

Repeat from 8.31.18

Friday 1-25-19

W.O.D.
In a 15 Minute Window:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk

Thursday 1-24-19

Strength
Box Squats to a 20" Box
2 every 1:15 x 8
2 Sets at Each Percentage: 60-65-70-75%


W.O.D.
EMOM x 12:
ODD: 20 Barbell OH walking lunge steps (10/side; 95/65)
EVEN: 10 Kipping Handstand Push-ups

Wednesday 1-23-19

W.O.D.
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Tuesday 1-22-19

W.O.D.
3 Rounds:
21/15 Calorie Assault Bike (24/18 cal scwinn)
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
9 Power Cleans (155/105)
9 Push Jerks (155/105)

Monday 1-21-19

W.O.D.
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Accessory
On the 1:30 x 7 Rounds:
3 Dumbbell Hang Clean and Jerks (Left Arm)
3 Dumbbell Hang Clean and Jerks (Right Arm)
6 Alternating Dumbbell Power Snatches

Friday 1-18-19

W.O.D.
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (75/55)
30 Shoulder to Overhead (75/55)
30/21 Calorie Row

Rest 2 Minutes b/w rounds

Thursday 1-17-19

W.O.D.
Teams of 2
10 Rounds (5 per partner; alternate full rounds):
30 GHDSU (45 abmat situps)
3 Peg boards/ 3 rope climbs (12 strict pull-ups)

Wednesday 1-16-19

Strength
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

W.O.D.
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Barbell Facing Burpees

Tuesday 1-15-19

W.O.D.
For Time:
75/50 Calorie Assault Bike (90/60 schwinn)
125 Double-Unders
2000 Meter Row
150 Double-Unders
75/50 Calorie Assault Bike (90/60 schwinn)

Monday 1-14-19

Strength
12:00 to establish a heavy complex:
1 Deadlifts
1 Hang Power Cleans
1 Push Jerks

W.O.D.
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Friday 1-11-19

W.O.D.
5 Rounds:
1 Minute V-ups
1 Minute Kettlebell Swings (53/35)
1 Minute Bike
1 Minute Rest

Thursday 1-10-19

W.O.D.
1-10-1-20-1-30 Back Squats
1's are heavy singles (88-95% of 1RM)
10, 20, and 30 are for max loads

**Athletes have 10-12 minutes to work up to heavy single. 
No specific time for rest in between but 3-5 minutes is enough.
Score is load, so athletes can start whenever they're ready.

Wednesday 1-9-19

W.O.D.
3 Rounds of...
15-12-9:
Toes to bar
Dumbbell burpees (50/35)
*7:00 cap per round
*Rest 3:00 between rounds

Accessory
3x10 Bench Press
4x8 single arm DB bench press

Tuesday 1-8-19

W.O.D.
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief" (135/95)
(the chief is: 3 Power cleans,6 push-ups, 9 air squats)

Monday 1-7-19

W.O.D.
"Fran"
21-15-9:
Thrusters (95/65)
Pull-ups

Friday 1-4-19

Strength
Every 1:30 x 7
1 Squat Snatch
Build in weight every set

W.O.D.
For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Thursday 1-3-19

W.O.D.
AMRAP 7:
70/50 cal row
max HSPU

rest 1:00

AMRAP 7:
70/50 cal bike
max ring dips

rest 1:00

AMRAP 7:
140 Air squats
max pushups

Wednesday 1-2-19

W.O.D.
AMRAP 3:
10/7 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
5 Squat Cleans (135/95)

Accessory
3x8 Stiff Legged Deadlift
3x12 Barbell Bent Over Row
3x16 Front Rack Reverse Lunges (8 Each Leg)
3x20 Weighted AbMat Sit-Ups