Wednesday 5-1-19

Skill
Strict Handstand Pushups
1 Attempt for Max Repetitions

W.O.D.
"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP

Accessory
Bent over row:
4x12

Tuesday 4-30-19

W.O.D.
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds

Accessory
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups

Monday 4-29-19

Strength
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

W.O.D.
For Time
15-12-9:
Power Snatch (115/85)
Box Jump Overs (30"/24")
... Directly into...
15-12-9:
Overhead Squats (115/85)
Barbell-Facing Burpees

Friday 4-26-19

Strength
Every 2:30 x 4
Push Press
4 Sets of 6 Repetitions
slightly heavier than last time

W.O.D.
"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Dumbell

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

Thursday 4-25-19

W.O.D.
Teams of 3, for time:
800m Plate Run (45/25)
6 Rope Climbs or Peg Boards, 20 Squat Cleans
800m Plate Run
9 Rope Climbs or Peg Boards, 35 Squat Cleans
800m Plate Run
12 Rope Climbs or Peg Boards, 50 Squat Cleans

Barbell - 135/95
Rope - 15'
Team runs together with a single plate (45/25). Switch as necessary. Team cannot start accumulating reps until all teammates are back from the run.

Wednesday 4-24-19

Strength
Every 2:30 x 4:
Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

W.O.D.
AMRAP 18:
21/15 Calorie Assault Bike
15 DB Strict Press
15 DB Deadlifts (50's/35's)
15 DB Front Squats (50's/35's)

Rx+ = strict HSPU for DB strict press

Offset groups if necessary; have group 2 start when first biker is finished strict press

Tuesday 4-23-19

W.O.D.
On the 0:00...
30 Clean and Jerks (135/95)
(8:00 cap)

On the 10:00...
30 Kipping HSPU
30 Bar Muscle-Ups
(8:00 cap)

On the 20:00...
1 Mile Run
(10:00 cap)

Score for the day is the sum of the three
(e.g.: 4:00+6:00+8:00...score is 18:00)

Monday 4-22-19

Strength
Back Squat
Every 1:30 x 9
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%

3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%

3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%

W.O.D.
5 Rounds:
15 Power Snatches (75/55)
21/15 Calorie Row

Alternate rounds with a partner if necessary

Friday 4-19-19

W.O.D.
For Time:
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95

Thursday 4-18-19

W.O.D.
For Time:
200 Meter Run, 21 TTB, 21 calorie row
200 Meter Run, 18 TTB, 18 cal row
200 Meter Run, 15 TTB, 15 cal row
200 Meter Run, 12 TTB, 12 cal row
200 Meter Run, 9 TTB, 9 cal row
200 Meter Run, 6 TTB, 6 cal row
200 Meter Run, 3 TTB, 3 cal row

Wednesday 4-17-19

W.O..D.
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Accessory
3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
16 Alternating leg v-ups
16 Barbell Good Mornings
16 Alternating leg v-ups

Aim is to build upon the weight used last week on the lunges

Tuesday 4-16-19

Skill
10 Sets for time:
30% of Max Strict Handstand Pushups
Using last week's max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between.
*15:00 Cap*

W.O.D.
5 Rounds:
1:00 - Max Box Jumps (30"/24")
1:00 - Power Cleans (155/105)
1:00 - Assault Bike Calories
1:00 - Rest

Monday 4-15-19

Strength
Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Rest 2:00 between sets

W.O.D.
5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees

Friday 4-12-19

Strength
Deadlift
On the 2:00 x 6 Sets:
Set #1+3+5 - 3 Reps
Sets #2+4+6 - 1 Reps

Off the clock upon finishing:
1 Set of 10 Reps @ last weight

W.O.D.
"Tri Sprints"
3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 Rest between rounds.

Thursday 4-11-19

W.O.D.
36-30-24-18-12 For Time:
Toes to bar
Ring Dips

Accessory
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets

Wednesday 4-10-19

Strength
Push Press every 2:00
4 Sets of 6 Repetitions 

W.O.D.
AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (185/135)

Accessory
Accumulate 1:30 in an L-Sit

Tuesday 4-9-19

Skill
Strict Handstand Pushups
1 Attempt for Max Reps

Strict Pull-Ups
1 Attempt for Max Reps

W.O.D.
3 Rounds of AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Part #1 - 135/95
Part #2 - 115/80
Part #3 - 95/65

Monday 4-8-19

Strength
Back Squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

Rest 2:00 between sets

W.O.D.
"Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatch (135/95)

Accessory
3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
16 AbMat Sit-Ups

Friday 4-5-19

W.O.D.
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Thursday 4-4-19

Strength
On the 2:00 x 6 Sets:
3 Position Power Snatch
(above knee, below knee, floor)

Wave #1...
Set #1 - 60%
Set #2 - 64%
Set #3 - 68%

Wave #2...
Set #4 - 62%
Set #5 - 66%
Set #6 - 70%

All percentages based off estimated current 1RM Power Snatch. Two waves, climbing by 4% each set. Aim is to keep the loading on the lighter side as we dial in technique today.

W.O.D.
AMRAP x 17:00
8 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
...directly into...
4 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Air Squats

If you finish the fourth round of 30 air squats, before the 17:00 mark, your score is the time you finished

*only scale for strict pull-ups today is ring rows, no bands

Wednesday 4-3-19

W.O.D.
On the 0:00, Part #1:
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs

Rx Box - 24"/20"

Rx+ - DL weights are: 225/155; 265/185; 315/220...same box height

Tuesday 4-2-19

W.O.D.
22-18-14-10:
DB Snatches (50/35)
Sit-Ups
Burpees
Sit-Ups

*one set of sit-ups may be changed to GHD sit-ups or v-ups