5/28/2022

W.U. Group (Recovery Day, Pre-MURPH) Core 1: 60 x Plank Shldr Taps Alternating Conditioning:   Tabata Bike Core 2: Banded Bird Dogs 3 sets of 10 per side W.O.D 18 Min AMRAP, NOT FOR TIME 12 x Seated Banded Lat Pulldowns 12 x Barbell Supine Low Bent over row 12 x Barbell Standing High Pulls (Clean […]

5/26/2022

W.U. Group Strength:  Sumo Deadlift, 20 Min Clock 10 Mins Build to a heavy 5 then 10 Min EMOTM 5 x Sumo Deadlifts @ 70% or heavy 5 today W.O.D AMRAP in 9 Mins 2 x Wall Walks 4 x Burpees 8 x Alt DB Snatches 50/35

5/25/2022

W.U. Group Strength: Strict Press 10 Min Build to a heavy single then 10 Min EMOTM of Odd:  Strict Press x 6 @ 70% Even: 12 x Ring Rows W.O.D 4 RFT of, 12 Min CAP 15/12 Cals Bike 10 x KB Swings 53/35 (russian) 10 x TTB

5/24/2022

W.U. Group Strength:  Deadlifts Use a Deficit of 2″ 12 Sets Every :30 x 1 rep @ 70% or 1 RM W.O.D 10 Min AMRAP of 10 x Alt DB CJ @ 80/60 30 x Double under’s

5/23/2022

W.U. Group Strength:  2 Parts A: Pullup Work, 8 Mins 1 x Max Hollow Active Hold 3 sets of 10 Scap Pullups 3 x :10sec Negatives B:  Back Squats Every 3 Mins x 5 sets S1: 5 @ 75% S2: 4 @ 80% S3: 3 @ 85% S2: 2 @ 90% S1: 1 @ 95% […]

5/20/2022

W.U. Group W.O.D Benchmark “Nancy’ 18 min Cap 5 RFT of 400M Run 15 x OH Squats @ 95/65

5/19/2022

W.U. Group Core 1: 3 sets of 10L/10R x Lateral Wall, Ball Slams 20/14 Conditioning:  Complete 1000M Row 750M Row 500M Row 250M Row **Rest 1/2 time it took to complete each Core 2: w/Partner, 3 sets each Each Complete :30 sec weighted Plank Hold 45/35 W.O.D 18 Min NOT FOR TIME 12  x Shrugs […]

5/18/2022

W.U. Group Strength:  30 Min Clock In 10 mins Find a heavy Single Push Press then Every 2 mins x 10 sets complete 10/8 Cals Bike or 12/10 Cals Row 7 x Push Press @ 60-80% of todays heavy singles (Chose 60-80% for unbroken set of Push Press) Core:  10 Min AMRAP of 10 x […]

5/17/2022

W.U. Group Strength:  15 Min Clock Build to a heavy single of 1 x Power Clean + 1 x Full Clean + 1 x Split Jerk W.O.D 3 Rounds, 5 Mins, 1 Min REST between ME: KB Swings (Russian) 53/35 ME: Box Jumps 24/20 ME: Alt DB Clean and Jerk 50/35 ME: Pullups ME: Cals […]

5/16/2022

W.U. Group Strength:  2 Parts A.  Pullup Work, 6 mins 2 x :30 sec Hollow Hold 4 x Max Effort Negatives (use a light band if needed) B. Back Squat 6 @ 70% 6 @ 75% 4 sets of 3 @ 80% W.O.D 4 Rounds, 9 Min Cap of 15 x Deadlifts 155/105 12 x […]

5/13/2022

W.U. Group W.O.D Benchmark “Jackie” 10 Min CAP 1000M Row 50 x Thrusters 45/30 30 x Pullups **This WOD will be peer judged

5/12/2022

W.U. Group Stretch Core 1:  3 sets of 20 x Star V-ups Conditioning: 30-20-10 Ski Erg Bike Row Core 2: 3 Min Accumulative time Tall Plank W.O.D 14 min AMRAP, NOT FOR TIME 20 x Russian Twists 15/10 12 x Bicep Curls 10 x Barbell High Pulls Single Arm DB Press w/:20 sec hold on […]

5/11/2022

W.U. Group Strength:  2 Options today 20 Min Clock A. Clean and Jerk 1 RM or B.  10 Min Build to a single heavy Bench Press then 10 Min EMOTM Odd: 5 x Bench Press @ 70% of todays single Even: 10 x Ring Rows W.O.D 9 Min AMRAP of Start: 2  x Clean and […]

5/10/2022

W.U. Group Strength:  Push Press In 10 Mins Build to a 3 RM Push Press then immediately into 10 Min EMOTM Odd: 5  x Push Press @ 75% of Todays 3 Evens: 5 x Pushups (perfect) W.O.D 3 RFT of 20 x Box Jumps 24/20 15 x KB Swings (russian) 53/35 10 x HSPU

5/9/2022

W.U. Group Strength:  2 Parts A. 3 sets of  Strict Pullups 10-12 reps (less tension) B.  Back Squats, Every 2 Mins, 16 min clock 4 sets of 6 @ 75% W.O.D for time complete 50 x Alt DB Snatches 50/35 100 x Double Unders 50 x DB OH Squats (Alt every 5 reps) 50/35 100 […]

5/6/2022

W.U. Group W.O.D Benchmark Fridays ” Diane” 21-15-9 (10 Min CAP) Deadlifts 225/155 HandStand Pushups **Peer judged

5/5/2022

W.U. Group Stretch Core 1: 3 x :30 sec Hollow Holds Conditioning:  work through as sprints, record times 500M Row Rest 1 min 1000M Row Rest 2 min 500M Row Rest 1 min 250M Row Core 2: 3 x :30 sec Tuck Hold from pullup rack W.O.D 18 min Not For Time 8/8 x Chainsaw […]

5/4/2022

W.U. Group Strength:  Snatch work, 15 Mins Power Snatch + 2 OH Squats W.O.D 3 Rounds of 15 x Power Snatches 75/55 15 x OH Squats 75/55 400M Run

5/3/2022

W.U. Group Strength:   Strict Press 10 Min Build to a heavy single then 12 min EMOTM Odd Min:  8  x Strict Press @ 60% or todays heavy single Even Min: 8 x Pushups W.O.D 21-15-9-15-21 Wall Ball 20/14 Calories

5/2/2022

W.U. Group Strength: A:  6 Mins  3 sets of 12-15 Strict Pullups B. Back Squat, Every 2 Mins, 4 sets of 8 Set 1: 60% Set 2: 65% Set 3 and Set 4: 70% W.O.D 6 RFT of Odd Rounds: Left Side 6 x KB Snatch 44/26 6 x Weighted KB Pistols 44/26 36 x […]

4/29/2022

W.U. Group W.O.D 14 Min AMRAP of 2 x Full Cleans 205/135 4 x Burpees 8 x TTB Rest 2 Mins 12 Min AMRAP of 5 x Pushups 10 x Calories 15 x Air Squats Rest 2 Mins 8 Min AMRAP of 20 x Crunches 20 x Leg Lifts 20 x Flutter Kicks 20 x […]

4/28/2022

W.U. Group Core A:  Weighted Birddogs 3 sets of 10 and 10, use 2.5’s or a 5# plate for active arm Conditioning:  3 Rounds, Sprints 250M Run 25 x Cals Rower *Rest 2 Mins, record the 3 separate times W.O.D 18 Min AMRAP, NOT for time 8 x Any Dip variation (use bands, etc… to […]

4/27/2022

W.U. Group Strength:  Push Press 10 Mins to build to a 5 then 4 sets of 8/8 x Half Kneeling Strict DB Press AHAP 10/10 x Single Arm banded lateral raise W.O.D 16 Min Clock, 4 Rounds Min 1:  Max Effort Pullups Min 2: Max Push Press 95/65 Min 3: Max Wall Ball 20/14 Min […]

4/26/2022

W.U. Group Strength:  15 Mins Build to a triple power clean, touch-n-go W.O.D 3 x 3 Min AMRAPS, 1 min REST 9 x Box Jumps 24/20 6 x SDL/HP 75/55 3 x Burpees

4/25/2022

W.U. Group Strength A: 6 Mins 3 Sets of Strict Pullups x 12 minimum (use bands) Strength B: Back Squat 3 sets of 10 @ 60% of last 1 rep tested # Sets are for perfection, Slow and Steady, stay connected to the floor W.O.D 15 min CAP, for time complete 21 x Deadlifts 185/125 […]

4/22/22

W.U.  Group W.O.D  30 Min AMRAP of 6 x Power Snatches 135/95 12 x Box Jump Overs 30/24 2 x Rope Climbs 8 x TTB 10 x Bike Calories

4/21/2022

W.U.  10 Min Group Stretch Core 1: Ring Rollouts 3 sets of 10 (Standing or from Kneeling position Conditioning:   Grab a Partner Complete 3000M Use Ski or Row Erg’s Switch every 250M Core 2:  10 Min AMRAP of :30 sec High Plank 20 x Alt Shldr Taps in Plank 20 x Side Plank L, Hip […]

4/20/2022

W.U. Group Strength:  Strict Press 10 Min Build to a heavy single then 10 min Clock Odd:  10 x Strict Press @ 50% of todays single Even:  10 x Ring Rows W.O.D 5 x 3 Min AMRAP with 1 min rest between The “Chief” 3 x Power Cleans 135/95 6 x Pushups 9 x Air […]

4/19/2022

W.U. Group Strength:  4 sets of 8/8 x Single Leg RDL’s 95/65 or less Box Jumps x 3 As high as possible, can add plates for height W.O.D 12 min clock, AFAP 50 x Alt DB Snatches 50/35 50 x Cals Bike,Ski, Row 50 x Abmat Situps *Finish one before moving on to the next […]

4/18/2022

W.U. Group Strength: 4 Sets of the following Single Arm Bench Press x 10/10 AHAP Banded Tricep Pull downs 12-15 (Should feel burnout) **Hold both DB’s in the UP position lowering one at a time alternating W.O.D 18 Min AMRAP of 12 x Unbroken Bench Press off Rack 155/105 or less 12 x Alt Pistols […]

4/16/2022

W.U.  On your own 8-10 mins W.O.D.  3 Strength Parts A.  15 Min Build to a heavy Power Snatch B. 12 Mins Build to a heavy Deadlift C. 10 Mins Build to a heavy Split Jerk off Rack or Blocks W.O.D 18 Min AMRAP of Deadlift + Hang Power Clean + 2 x Alt Lunges […]

4/15/2022

W.U. Group W.O.D 33 Min Clock 5 Min AMRAP of Clean and Jerks 185/135 REST 3 Mins 25 Min Clock Buy In:  800M Vest Run 20/14 or Hold Med ball then Remaining time AMRAP of W/Vest 3 x Seal Burpees 6 x Knees To Elbows 9 x Air Squats 12 x Box Step Overs 24/20

4/14/2022

W.U. Group Core:  Turkish Get up Start position 4 sets of 8L/8R AHAP Just the first situp part of a TGU Conditioning:  Row, Ski or Run Row/Ski: 1000M Rest :60 sec 750M Rest :45 sec 500M Rest :30 sec 250M Runs are 800M 600M 400M 200M **Same rest period as bike/row W.O.D 20 Min Clock […]

4/13/2022

W.U. Group Skill:  Pullup Work Strength:   Thruster Build to a heavy single W.O.D 4 RFT of 4 x Clean and Jerks 135/95 4 x Thrusters 4 x Burpee Pullups 40 x Double Unders

4/12/22

W.U. Group Strength:  Deadlift 5 sets of 3 Deadlifts @ 80-85% of 1 RM Set the plates up on risers 3-5 inches high for a higher start position W.O.D 5 RFT of 4 x Sandbag Cleans (Stop on top of the shoulder) 100/80 16/12 x Bike Cals 8 x Heavy Wall Ball 30/20

4/11/2022

W.U. Group Strength:  Back Squat 20 Min Clock, Build to a heavy single W.O.D 12 Min AMRAP of 2/2 x Alt Pistols 4 x Burpees 8 x American Swings 70/53

4/8/2022

W.U. Group W.O.D for time complete the following Buy In:  4 Min Clock 50 x Assisted Floor leg lifts then in 12 Mins or Less 21 x Pullups 21 x Thrusters 95/65 15 x C2B Pullups 15 x Thrusters 135/95 9 x Bar MU’s 9 x Thrusters 155/105 REST 3 Mins 15 Min AMRAP of […]

4/7/2022

W.U. Group Core 1: Windmills 4 sets of 5L/5R as heavy as possible Conditioning:  10 Mins Pick any option Run, Bike, Row, Ski In 10 Mins Challenge yourself to get MAX distance W.O.D 20 mins NOT for time 8L/8R Half Kneeling Strict Press AHAP :60 sec Hang from Pullup bar in tight hollow 5 x […]

4/6/2022

W.U. Group Strength: Oly Work Hang Power Clean + Jerk Build to a heavy for the day W.O.D 15 Min Clock, for time complete 30 x Ski/Row Cals 15 x Hang Power Clean + Jerk @ 145/100 20 x Ski/Row Cals 10 x Hang Power Clean + Jerk @ 165/115 10 x Ski/Row Cals 5 […]

4/5/2022

W.U. Group Skill:  L-Sit Half Press 3 sets of 10 @ No more than 75# (think HSPU position) Strength:  Deadlifts Every 2 mins for 10 mins 3 x Deficit Deadlifts (use 45# plate to stand on) approx. 50% or 1 RM W.O.D 9 Min AMRAP of 7 x Pushups 5 x Dips 9 x Burpee […]

4/4/2022

W.U. Group Strength:  Back Squat Every 3 mins for 15 mins (5 sets) 3 x Back Squats (increase weight each set) Attempt to get between 80-90% of 1 RM After each set complete 3L/3R single Leg Box Jumps  (Start with 45# plate @ 3 inches high) W.O.D 15 Min Clock, for time complete 30 x […]

4/1/2022

W.U. Group W.O.D 30 Min AMRAP 1 Round = 1 Round of “DT” 12 x Deadlifts 155/105 9 x Hang Power Cleans 6 x Push Jerks 3 Rounds of “Reverse Cindy” 15 x Air Squats 10 x Pushups 5 x Pullups #Every 3 Rounds of work Complete 400M Run

3/31/2022

W.U.  5 Min Group Core: Bird Dogs 25L/25R x Slow and with purpose Conditioning:  Rowing work 1000M Row /Rest :60 sec 250M Row/ Rest :30 sec 750M Row/Rest 2 Min 250M Row/Rest :30 sec 1000M Row W.O.D 20 Min Flow 10 x DB Flow Presses (2 dumbbells) 15 x Leg Lifts while holding the 2 […]

3/30/2022

W.U. Group Strength:   Snatch Work Barbell cycling through Snatch and OH Squat W.O.D 5 RFT of 12 x Snatch Grip Deadlifts 115/75 9 x Power Snatches 6 x OH Squats

3/29/2022

W.U. Group Strength: Strict Press 14 Min EMOTM Odd:  Strict Press  x 5 reps Even:  6 x Scapular lead ring rows **Increase weight on strict press per set W.O.D 9 Min AMRAP of 3 x Strict Press 95/65 5 x Push Press 7 x Push Jerk 9 x Kipping HSPU

3/28/2022

W.U. Group Skill:  6 Mins Work on tight kipping Strength:  Back Squat, 15 min Clock Every 3 Mins complete 5 reps Back Squat 20 x Lateral Skater Hops over hurdles (explosive push) **Build in weight for Back Squats each set W.O.D 21-15-9 DBL Dumbbell Snatch 35’s/20’s Burpees

3/25/2022

W.U.  Group W.O.D Working Clock Buy In: 30 x Deadlifts 225/155 After each 10 Static hold for :45 sec REST 2 Mins 3 RFT of 10 x Hang Power Cleans 135/95 10 x Front Rack Lunges 135/95 REST 2 Mins For time: 1000M Row 50 x Push Press’ 45/35 30 x Heavy Wall Ball 30/20 […]

3/24/22

W.U. 10 Min Group Stretch Core Skill:  Range of motion (6 mins) TTB Conditioning:  Rotate through all 4 in any order 400M Run 500M Row 500M Ski erg 1600M/1.0 distance bike W.O.D 14 Min Clock Min 1:  Max reps TTB Min 2: Max reps Cals (Anything) Min 3: Max reps Situps Min 4: Max reps […]

3/23/22

W.U.  Group Strength:  Clean and Jerk Build to a heavy single for the day W.O.D “Air Force” 20 x Thrusters 95/65 20 x SDL/HP 20 x Push Jerks 20 x OH Squats 20 x Front Squats **Top of every min including the start 4 x Burpees

3/22/22

W.U. Group Strength: Bench Press, 14 min Clock Evert 2 Mins complete 7 x Bench Press (increase weight each set) 20 x Bicycle Crunches and 20 x Leg Lifts W.O.D 5 RFT of 3L/3R x Turkish Get Up’s (Kettlebells) 6 x Devils Press 50’s/35’s (Dumbbells) 9 x Pushups

3/21/22

W.U. Group Strength:  Back Squat 4 sets of the Below, Build weight each set 8 x Back Squats 3 x High Box Jumps after each set W.O.D 2 RFT of 30 x Alt Pistols 20 x Hand Stand Pushups 10 x Dbl KB Front Rack Squat 53’s/35’s

3/18/2022

W.U. Group W.O.D for time complete Buy In:  4 Rounds of 20 x Bicycle Crunches 20 x Crunches 20 x V-Ups AMRAP until the 20 Min Mark on clock 3 x TTB 5 x Wall Ball 20/14 7 x Power Snatches 75/55 @20 Min time, 13 Min AMRAP of 20 x Calories (Bike, Ski, Runner […]

3/17/22

W.U. Group Core 1:  Birddog’s 50 x Alternating Reps Conditioning:  Assault Bike,  9 Rounds, 9 Mins Round 1, 4 and 7 :15 sec easy,  :45 sec rest pace (light) Round 2, 5 and 8 :30 sec mod, :30 sec rest pace Round 3, 6 and 9 :45 sec hard: :15 sec rest pace Core 2:  […]

3/16/22

W.U. Group Strength:  Complex Clean and Jerk Halting Clean Deadlift, pause 3 sec Continue to Hang Clean Full Clean Split Jerk Strength:  “Grettel” re-test 10 RFT of 3 x Clean and Jerks 135/95 3 x Burpees over bar

3/15/22

W.U. Group Skill:  4 Sets L-Sit Strict Press (follow through) Strength: Back Squat 3 sets of 10 Build each set Goal is heavy for day NOT 10 Rep MAX W.O.D  AMRAP in 9 Mins 40 x Air Squats 30 x Calories 20 x Pushups 10 x Deadlifts 315/205

3/14/22

W.U.  Group Strength: 18 Min Clock 2 Rep Trap Bar Deadlift W.O.D 8 min AMRAP of 10 x Russian Swings 70/53 8 x SDL/HP 70/53 6 x Pullups

3/11/2022

W.U.  Group General and baseline talk W.O.D  Complete in Order for time (40 min Clock) Section A:  “Cindy” Complete 5 rounds of 5 x Pullups 10 x Pushups 15 x Air Squats **Wear a weight vest if you got one 20/14 REST 1 Min Section B:  for time complete 50 x Box Step Overs 100 […]

3/10/22

W.U. 10 Min Stretch Core 1: 3 sets of 10 x Alt Bird Dogs w/3 sec squeeze Strength:  5 sets of 10 x Reverse Flys 10 x Lateral Raises 10 x Shrugs 10 x Bent Over Rows **Use 2 DB’s for each and AHAP for each movement Core 2: Lateral Tilts 3 sets, 10 reps […]

3/9/2022

W.U. Group Skill:  PVC Snatch work Strength:  Snatch Complex work Power Snatch + Hang Power Snatch + OH Squat W.O.D 10 Min AMRAP of 8 x Wall Ball 20/14 6 x Alt DB Snatch 70/50 4 x Burpees

3/8/2022

W.U. Group Skill:  Single Leg Squat Use box or plates to step off(increase height and range of motion) Strength:  20 Min Clock, Back Squat Build to a heavy single W.O.D 21-15-9 (7 min Clock) Push Press 95/65 TTB  

3/7/2022

W.U.  Group Skill:  L-sit, Half Press 4 sets of 10 @ no more than 95/65 Strength:  10 Mins, Every 2 Mins complete 10 x Bench Presses increase weight each set 2 x Handstand Pushups (deficit if possible) W.O.D 6 min AMRAP of 8 x Pushups 8 x Situps 8 x Deadlifts 115/75

3/4/2022

W.U. Group W.O.D Work through 4 sections, Individually timed A. 50 x Burpee Box Jump Overs 24/20 B.  3 Rounds of 18/12 x Calories on Bike 14 x Alt DB Clean and Jerks 50/35 6 x Strict Handstand Pushups C. 30 x Bar Muscle Ups D.  3 Rounds of 300M Row 6 x Stones over […]

3/3/2022

W.U.  Group Core:  6 Min AMRAP of 15 x Crunches 15 x Situps 15 x Leg Lifts Conditioning: 10 Rounds, 20 min Not For Time 150M Row 10 x Air Squats 2 x Strict Handstand Pushups Core 2: Bird Dogs 4 min 3 sets of 12 (alt per side) W.O.D 8 min AMRAP 20 x […]

3/2/2022

W.U. Group Strength:   Complex, 20 Mins 1 x Deadlift 1 x Clean 1 x Front Squat 1 x Split Jerk W.O.D for time complete 10 Min Cap 50 x Power Cleans 185/125 **Every min on the min including the start 5 x burpees  

3/1/2022

W.U. Group Strength:  2 Parts A. 9 Mins Single Leg Eccentric step downs 3 sec. Use 9-16 inch box 5 reps per leg Ring False Grip Hold to pull through x 3 reps B. 14 Mins Back Squat, Build to a heavy 2 for the day W.O.D 8 Min Clock 50 x Alt Pistols 30 […]

2/28/2022

W.U. Group Strength:  20 Mins Build to 3 Rep MAX Trap Bar Deadlift In between sets Upper Arch Hold: 30 sec W.O.D 12 Min AMRAP of 18 x Cals 12 x TTB 6 x Deadlifts 275/205 Finisher:  Good Mornings 50 x Reps @ 45/35

2/25/2022

W.U. Group W.O.D Long Cycle 30 x Squat Cleans 95/65 30/22 x Cals Bike Rest 2 Mins 50 x Heavy Wall Ball 30/20 50 x Lunges w/Ball hold 50 x Hand Release Pushups Rest 3 Mins AMRAP Remaining Clock time 12 x Power Snatches 995/65 9 x OH Squats 95/65 6 x TTB 3 x […]

2/24/2022

W.U. 10 Min Group Stretch Core:  50 x Bird Dogs 25 per side NOT Alternating :03 sec cadence per extension Conditioning:  7 Min AMRAP of 10 x Cals Rower 5 x Burpees Core 2:  Banded Deadbugs 50 x Alternating slow cadence W.O.D Body Building Not for time 5 rounds of 10 x DB Bench Press […]

2/23/22

W.U. Group Skill:  Ring work Strength:  Split Jerk work off rack position work build some load W.O.D 10 Min AMRAP of 12 x Push Press 95/65 9 x Russian KB Swings 53/35 6 x Strict HSPU

2/22/22

W.U. Group Strength:  2 Parts A. Build to 5 RM Sumo Stance Deadlift B. Use 30% of that weight 3 sets of 10 deficit deadlifts W.O.D 30-20-10 (8 Mins) Cals Alt DB Snatch 60/40

2/21/22

W.U.  Group Strength:  3 Rounds of Bent Over Reverse Flys x 10 Lateral Raises x 10 Front Raises x 10 W.O.D 10 Min AMRAP of, “11.4” 60 x Barfacing Burpees 30 x OH Squats 120/80 10 x Muscle Ups or “Lyla” 10-1 (12 min Clock) Muscle Ups BW Clean and Jerks Finisher:  100 x Bent […]

2/19/2022

Saturday Options: A:  Pick a WOD you missed this week and get after it! B.  Bodyweight Option w/partner Tabata Clock  x 4 sections Tabata Ring Rows Tabata Pushups Tabata Situps Tabata Air Squats *Both work at the same time Higher of the 2 is the score Finisher:  5000M Row Alt every 300M C. 20 Min […]

2/18/2020

W.U.  Group Skill:   Prep for WOD W.O.D 14 Min AMRAP, 14.4 60 x Calories Row 50 x TTB 40 x Wall Ball 20/14 30 x Cleans 135/95 20 x Muscle Up’s

2/17/2022

W.U. Group Core:  5 Min AMRAP 20 x Bicycles Crunches 40 x Scissor Kicks Strength:  In order, can you different weights (NOT for time) but no longer than 20 Mins 50 x DB Bench Flys 50 x DB Bench Press 50 x Standing DB Bent Over Reverse Flys 100 x Chainsaw Rows 50 x Burpees […]

2/16/2022

W.U.  Group Skill: A.  8-10 Mins Kipping Variation based on current skill set Holds Kip ROM Pullup C2B Bar and Ring MU movements B. 6-8 Mins Head/HandStand Work work functional position to carry over to WOD W.O.D 15 Min Clock, 2 RFT of 50 x SDL/HP @ 45/35 20 x Handstand Pushups 15 x Squat […]

2/15/2022

W.U.  Group Strength:  EMOTM for 10 Mins 5 Rep Strict Press, add load until you can’t go up in weight for 5 consecutive reps W.O.D 15 Mins, 4 RFT 50 x Double Under’s 15 x Pullups 20 x Alt DB Snatches 50/35 Core:  8 min AMRAP of 20 x Crunches 40 x Flutter Kicks  

2/14/2022

W.U. Group Strength: A.  Split Squats 8 per leg Every 2 mins x 8 sets do 8 reps per leg, increase weight if possible B. 5 Rounds, Every 3 mins complete 10 x Back Squats at Heaviest Split Squat weight 10 x Good Mornings same weight 10 x Air Squats W.O.D 3 Rounds of 400M […]

2/11/2022

W.U.  Group Coaches Talk and Prep Movement W.O.D 30 Min Clock Death by Thruster Every min add 2 reps until the amount of reps cannot be completed in the allotted min Min 1: 2 reps Min 2: 4 reps Min 3: 6 reps Min 4:  8 reps etc…. **Thruster weight is 95/65 REST 2 Mins […]

2/10/2022

W.U. Group Stretch Skill: 6 Rounds of :20 sec Hollow Static Hold on Pullup bar into 10 x Kipping Swing (No Pullup) REST :90 sec Conditioning: 10 x 250M Row Sprints W.O.D 5 RFT of 15 x Goblet Squats 53/35 12 x Alt Reverse Goblet Hold Lunges 9 x American Swings

2/9/2022

W.U. Group Review:   Split Jerk Strength:   Split Jerk Off Rack or Blocks work building to a controlled single heavy for the day Heavy doesn’t mean 1 RM it means a challenge to address positional and control issues and is individual to each person W.O.D 5 Min AMRAP of Clean and Jerk 165/125 Use any variation

2/8/2022

W.U. Group Skill:  Ring work 8-10 mins Ring row to Pull through to Dip progression Work False Grip Use feet as assistance is needed Strength: 6 sets of work Half Kneeling Strict Press x 8 per side AHAP Ring Pushups x 6 Slow and Controlled 2 x DB Bent Over Rows hold both, 1 moves […]

2/7/2022

W.U. Group Strength:  2 Parts A. Trap Bar Deadlifts Build to a heavy 5 B. Back Squat 3 sets of 5 @ 80% of 3RM from pervious week W.O.D 21-15-9 Heavy Wall Ball 30/20 Hand Stand Pushups

2/5/2022

W.U. Group W.O.D W/Partner 12 Mins find a 1 RM Max per person 25 Min AMRAP of 30 x Bench Press @ avg of 70% of total 20 x Push Press w/2 DB’s 50’s/35’s 10 x Stones over Shoulder 150/100 30 x Ring Pushups 20 x Front Rack DB Squats 100 feet Bear Hug Stone […]

2/4/2022

W.U.  Group W.O.D In order Complete 20 x Devils Press 50/35 5 Rounds of 12 x SDL/HP 95/65 9 x Power Snatches 95/65 6 x OH Squats 95/65 25 x Wall Ball 20/14 5 Rounds of 5 x TTB 10 x Goblet Hold Lunges 53/35 15 x Russian Swings 53/35 30 x Calories Bike/Rower 5 […]

2/3/2022

W.U. Group Core 1:  Bird Dogs 3 sets of 12 (6/6) Focus on stable and slow control movement Conditioning:  Rowing 2K Row for time Core 2: Lying hollow to tuck 30 reps slow and controlled W.O.D 20-15-10 (12 Mins) Toes to Rings Devils Press 35’s/20’s (2 DB’s)

2/2/2022

W.U.  Group Skill:  Split Jerk Position mechanics Apply to progression with a Power Clean W.O.D 20 Min Clock, 10 RFT of 2 x Hand Stand Pushups 4 x Power Cleans 165/125 10/8 x Cals on Bike

2/1/2022

W.U.  Group Skill:  Singe Leg Squat (6-8 mins) Use 2 45’s as platform Work on 5 reps per leg on touching the heel of the off foot and maintain balance of support foot Strength:  Deadlift 15 Min Clock Build to a heavy 2 W.O.D 21-15-9 Pushups Dips KB Swings, Russian 70/53

1/31/2022

W.U.  Group Strength:  Back Squat Build to a 3 RM W.O.D 20 Min Clock 5 Min AMRAP of 6 x Pullups 6 x Thrusters 135/95 REST 2 mins 5 Min AMRAP of 4 x Chest 2 bar pullups 4 x Alt DB C + J 80/60 REST 2 mins 5 Min AMRAP of 2 x […]

1/28/2022

W.U.  Group/Setup W.O.D Complete for time 30 x Box Jumps 24/20 15 x Power Snatches 75/55 30 x Box Jumps 15 x Power Snatches 95/65 30 x Box Jumps 15 x Power Snatches 115/85 30 x Pistols Alt 10 x Snatches 135/95 30 x Pistols Alt 5 x Snatches 155/105 30 x Pistols Alt 5 […]

1/27/2022

W.U. Group stretch 8-10 mins Conditioning:  5 x 250M Row sets Aim to finish each set :45-:60 sec no longer (SPRINTS) Strength: 4 sets slow and steady 8/8 x Single Leg RDL (focus core and hip stability) 8/8 x Single Arm Bench Press (use 2 Dumbbells and stabilize 1 while moving the other) 8 x […]

1/26/2022

W.U. Group Strength: Clean Work Clean Halting Deadlift 2 sec Power Clean Hang Squat Clean W.O.D 10 RFT of 3 x Power Cleans 155/105 3 x Burpees over the bar

1/25/2022

W.U.  Group Skill:  5/6 Mins Pistol Work (see video) Strength:  Deadlift Build to a heavy 3 W.O.D 12 Min AMRAP of 15 x Box Jumps 24/20 12 x Push Press 95/65 9 x Pushups https://www.youtube.com/watch?v=q11UwY5gd0A

1/24/2022

W.U. Group Strength:  2 Parts A. Push Jerk triple B. Back Squat 3 sets of 5 @ 75% of 5 RM W.O.D 15-12-9 80% of triple Push Jerks Front Squats

1/22/2022

Sat “Kitchen Sink”   W.O.D as a team (pairs) 30 min Clock A. Bench Press, Total accumulation (record time to complete) Men Pairs:  Accumulate 15,500 lbs Women Pairs:  Accumulate 10,500 lbs Weights to use are below Men:  155,135,115,95 Women: 105, 95, 75, 65 *Each athlete can use different weights but must get to the total […]

1/21/2022

W.U.  Group W.O.D 30 min Clock SECTION 1: 10 Mins Buy In:  75 x Situps Remaining time AMRAP of “Cindy” 5 x Pullups 10 x Pushups 15 x Squats SECTION 2:  10 Mins Buy In: 50 x Situps Remaining time AMRAP of “Nate” 2 x Muscle Ups 4 x HSPU 8 x KB Swings 70/53 […]

1/20/2022

W.U.  10 Min Group Stretch Conditioning:  3 x through on Bike :40 sec on/:20 sec off :30 sec on/:30 sec off :20 sec on/:40 sec off Pick up the pace as the time gets shorter and repeat 3 x through Skill:  Single Leg Box Pistols from the top 4 sets of 6/6 Core:  Turkish Get […]

1/19/2022

W.U. Group Strength:  2 Parts A.  Snatch DL + Full Snatch Build to a challenging weight B.  Back Squat 3 sets of 5 @ 70% of 5 RM W.O.D 9 Min AMRAP of 25 x DU’s 15 x Burpees over the bar 5 x Snatches 135/95

1/18/2022

W.U. Group Skill:   Strict Pullups 3 sets of 5 min (use bands as needed) Dips, Use Matadors and Bands Cover Range of motion Strength:  Deadlift Build to a heavy 3 W.O.D 30-20-10 (12 min Cap) TTB Alt DB CJ @ 70/50  

1/17/2022

W.U. Group Strength:  Clean Complex Heavy Single 1 x Power Clean + 1 x Hang Clean W.O.D 15 Min Clock, 5 RFT of 10 x Cals Bike or 12 x Cals Rower 10-8-6-4-2 Full Cleans, Increases load each set 6 x Pistols (3/3) Weights: 10 reps 135/95 8 reps 155/105 6 reps 185/125 4 reps […]

1/15/2022

Find a partner for the day W.U. 6 Min AMRAP of 30 x DU’s 15 x Squats 5 x Burpees You go, I go per movement.  No score Strength Work:  18 Mins Power Snatch + Hang Power Snatch W.O.D  12 min AMRAP of, You go I go Full round 100ft Tire Sled Pull 90/60 5 […]

1/14/2022

W.U.  Group W.O.D 3 RFT of 21 x Thrusters 95/65 21 x Pullups 15 x Deadlifts 225/155 HSPU 9 x Cleans 135/95 9 x Dips

1/13/2022

W.U. Group 10 Min Stretch Skill: 3 Sets Max effort Strict Pullups.  Minimum of 8 Conditioning:  3 Sets Work:Rest time = 1:1 500M No Strap Row Core: 8 Min Clock Accumulate 5 Mins in High Plank W.O.D 8 Min AMRAP of 4 x Pushups 6 x TTB 8 x Air Squats

1/12/2022

W.U.  Group Strength:  Back Squat 5 RM W.O.D “Annie”  10 min Clock 50-40-30-20-10 Double Under’s Situps **A peer will count reps for the day

1/11/2022

W.U. Group Strength:  Deadlift Build to a heavy 4 rep W.O.D 10 Min AMRAP of 20 x Box Jumps 24/20 10 x TTB 20 x Alt DB Snatches 50/35 10 x Burpees

1/10/2022

W.U.  Group Strength:  Strict Press Build to a heavy 5 W.O.D 5 RFT of 21 x Russian Swings 53/35 15 x Cals 9 x Hang Power Snatches 75/55

1/7/2022

W.U. Group and setup W.O.D for time in any order complete 50 x Bench Press 115/75 50 x Cals Bike 50 x Wall Ball 20/14 50 x Situps 50 x DB Row’s per arm 50/35 50 x Barbell Curl 45/35 50 x Push Press 115/75 50 x Ring Rows 50 x Deadlifts 115/75

1/6/2022

W.U. Group Stretch x 10 Mins Conditioning:  6 sets of (12 mins) :60 sec on Bike :60 sec REST Core:  Side Plank hip tilts 50 reps per side W.O.D for time complete 50-40-30-20-10 Walking Lunges 25-20-15-10-5 Russian Swings 70/53  

1/5/2022

W.U. Group Strength: 5 sets A.  Max Effort strict pullups B. use 2 DB  x Standing Strict Press  x 12 W.O.D 5 RFT of 7 x DB Devils Press to Thruster 50/35 35 x Double Under’s

1/4/2022

W.U. Group Strength:  Deadlift 15 mins Build to a heavy 5 W.O.D for time complete 30 x Burpee Box Jump Overs 240/20 500M Row 40 x TTB 500M Row 30 x Burpees

1/3/2022

W.U. Group Strength:  Clean and Jerk 15 min Build to a challenging weight W.O.D 15 min AMRAP of 200M Run 15 x Squats 10 x Pushups 5 x Pullups 1 x Clean and Jerk 205/135

12/30/2021

W.U.  Group Core 1: 3 sets of 12L/12R x Lateral KB Tilts Strength:  3 Rounds of 10L/10R x Seated KB Press (use bench) AHAP Ring Rows x 12 reps Core 2: 3 sets of Windmills 10 L/10R use a challenging weight W.O.D 21-15-9 of Wall Ball 20/14 American Swings 53/35 Burpees  

12/29/2021

W.U. Group W.O.D for time complete 15 x Power Cleans 75/55 10 x Pullups 200M Run 15 x Power Cleans 95/65 15 x Pullups 200M Run 15 x Power Cleans 135/95 20 x Pullups 200M Run Aux:   3 Rounds of Crossover Symmetry work High Plank x :60 sec

12/28/2021

W.U. Group W.O.D 3 RFT of 500M Row 12 x TTB or 12  x TT Rings 21 x Box Jump Overs 24/20 Aux:  Core Work 3 Rounds of 10L/10R x Banded Wood Choppers (high to low) Calve Raises  x 15 w/ barbell

12/27/2021

W.U. Group Strength:  Bench Press Build to a heavy 2 rep W.O.D 3 Rounds of 12 x Pushups 50 x Situps Into 3 Rounds of 6 x DB Push Press 50’s/35’s 6 x Dips 50 x Double Unders Into 3 Rounds of 16/12 x Cals Bike 35 x Air Squats

12/23/2021

W.U.  Group Stretch 10-15 Mins Core 1:  Hang Knee Raises Slow and Steady 5 sets of 10 Conditioning:  Tabata Bike (record total distance) Core 2:   Side Planks 4 sets of 10 per side W.O.D  12 Min AMRAP of 15 x Air Squats 12 x Alt Hang DB Clean and Jerk (switch after 6) 9 x […]

12/22/2021 “12 Days of Christmas”

W.U.  Group and Prep W.O.D 12 Days of Christmas Annual 1st: Snatch 155/105 2nd: Muscle Ups 3rd: DB Devils Press 50’s/35’s 4th: Wall Ball 30/20 5th: Box Jump Overs 30/24 6th: Pullups 7th: Pushups 8th: Plate Burpees with Snatch to OH Movement 45/35 9th: KB Swing 70/53 10th: Handstand Pushups 11th: Deadlift 155/105 12th: 1200M […]

3/21/21

W.U.  Group Strength:   Body Building A. 4 sets Bench Press x 5 @ 70-75% Banded Tricep Pressdowns  x 15 reps (superset) B.  3 sets Barbell Clean Grip Shrug x 10 (135/95 or less) Barbell Bent Over Row x 5 W.O.D for time AFAP 21-15-9 SDL/HP 75/55 Cals Rower    

12/20/2021

W.U.  Group Strength:   Snatch Work Power Snatch + OH Squat + Hang Snatch W.O.D for time complete the following 3 Rounds of 15 x Burpees 12 x Alt DB Snatches 50/35 12 x DB Facing Burpees 12 x Alt DB Snatches 9 x Burpee Box Jump Overs 24/20 12 x Alt DB Snatches

12/17/2021

W.U.  Group W.O.D AMRAP in 30 mins Odd Rounds: 50ft Sandbag Carry 150/100 3 x Sand Over Shoulder 3 x Wall Walks Even Rounds: 750M Row 9 x Thrusters @ 75/55 6 x HandStand Pushups

12/16/2021

W.U. 10 Min Stretch Core 1:  Bird Dogs 50 x Alternating (Slow and Controlled) Conditioning:  Tabata Bike :20 sec on/ :10 sec off MAX Cals Core 2: 3 sets of Side Tilts with KB 10/10 W.O.D 3 sets of 10 x TTB 10 x Burpee Box Jumps 24/20 10 x Power Cleans 95/65

12/15/2021

W.U. Group Strength:  Snatch work Power Snatch + OH Squat + Snatch W.O.D “Amanda” 9-7-5 Snatches @ 135/65 Muscle up’s

12/14/2021

W.U. Group Skill:  6 min Kipping practice and position review Strength:  4 Sets of Single Leg RDL x 8/8 Bent Over Row x 10/10 **Use KB for these W.O.D 3 RFT of 100 x DU’s 25 x Pullups 25 x Russian Swings 70/53 75 x DU’s 20 x Pullups 20 x Russian Swings 50 x […]

12/13/2021

W.U.  Group on whiteboard Strength:  2 Parts A. 4 sets of Single Arm Bench Press AHAP x 8/8 Bench Dips x 10 B. 3 sets of Standing Single Arm Strict Press x 8/8 Ring Planks x :30 sec into 5 x ring pushups W.O.D for time complete 500M Row 50 x Push Press @ 95/65 […]

12/10/2021

W.U.  Coaches Choice W.O.D AMRAP in 18 Mins 60 x Calories Rower 50 x Knees to Elbows 40 x Wall Ball 30 x Power Cleans 135/95 20 x Muscle Up’s

12/9/2021

W.U. 10 Min Coaches Stretch Core 1: 50 x Banded Deadbugs (Use a harder band if possible) Conditioning: Bike or Row Chose 1 100 x Calories is the goal :60 sec On/:60 sec Off Record total time Core 2: 3 rounds per side, alternate 10 x Side plank hip touches on 10th rep hold :30 […]

12/8/2021

W.U.  See Whiteboard Strength/Skill:   Snatch work Complex EMOTM for 8 Mins Power Snatch + OHS + Snatch Balance + Hang Snatch **Not for weight, for skill and speed W.O.D for time complete 25 x Devils Press x 2 DB’s 35’s/20’s 150 steps DB Walking Lunges 75 x Burpee Box Jump Overs 24/20 *Can partition any […]

12/7/2021

W.U.  Coaches Choice Strength:  4 Rounds of 8 x Stiff Leg Deadlifts  x 10  135/95 or less Tempo 1-3-1 10 x Barbell Bent Over Rows W.O.D for time complete 21-15-9 (12 Min Cap) Front Squats 135/95 Toes To Bar

12/6/2021

W.U.  Group (See Whiteboard) Strength:  4 Rounds of Seated Arnold Presses x 10 AHAP Strict Pullups w/Tempo 1-3-1 x 5 reps W.O.D 3 Rds for time of Rd1: 40 x Hang DB Clean and Jerks 50/35 (Switch every 5 reps) 40 x DB Goblet Squats 80 x Double Unders Rd2: 30 x Hang DB CJ […]

12/4/2021

W.U.   See Whiteboard and Coaches lead W.O.D w/Partner Complete 80 x Ring Rows (split between partners) 20 x Synchro Bar Facing Burpees 40 x Squat Cleans 155/105 (half per partner) 20 x Synchro Bar Facing Burpees 20 x Squat Cleans 205/135 (half per partner) 20 x Synchro Bar Facing Burpees 80 x Toes To bar […]

12/3/21

W.U.  Group and Explanation W.O.D for time Buy In: 50/40 x Calories on Bike 50 x American KB Swings then AMRAP of 3 x Bar MU’s 6 x Strict HSPU 9 x Wall Ball 30/20

12/2/21

W.U.  Group Mobility (10-15) Core 1: Banded Deadbugs 4 sets of 20 Conditioning:  3 Rounds, 4 Min Clock, 1 Min Rest In 4 Mins Complete AFAP 500M row 75 x DU’s Core 2: Russian Twists w/Situp 3 sets of 25 Rep= Situp, rotate left to right to left back down W.O.D  9 Min AMRAP of […]

12/1/21

W.U. See Whiteboard Strength:  2 Parts Bench Press:  1 RM Sumo Deadlift  5 singles @ 90-95% W.O.D  15 Min Cap 1 x Rope Ascent 5 x Clean and Jerks @ 135/95 2 x Rope Ascents 4 x C+J @ 155/105 3 x Rope Ascents 3 x C+J @ 185/125 4 x Rope Ascents 2 x […]

11/30/21

W.U  See Whiteboard Strength:  4 Rounds of 8/8 x Half Kneeling Strict Press AHAP Ring Pushups x 8 :90 sec Tall Plank Hold 10/10 x Lateral Lunges w/weight athlete chooses W.O.D 3 Rounds for time of 21 x Pullups 15 x Dips 9 x TTB

11/29/21

W.U.  See Whiteboard Strength:  Front Squat Establish a new 1RM (restest) W.O.D Every 5 Mins x 3 (15 Mins) 30/24 x Calories Row 14 x DB Shoulder to OH 60/40 8 x DB Burpee Deadlifts 60/40

11/26/2021

W.U  See Whiteboard W.O.D  5 Individual rounds of 25 x cals bike 25 x Air Squats 25 x Russian KB Swings 44/26 **Rest 60 sec after each, record each individual round Core: 5 Rounds of :30 sec Flutter Kicks :30 sec Scissor Kicks :30 sec hollow Hold :30 sec REST

11/25/2021 Thanksgiving

W.U.  On your own and group explanation and setup W.O.D w/Partner complete Buy In: 100 x Ball Toss Situps 100 x Tall Plank Hold Alt Hand claps then Complete Segment 1 before Segment 2 S1: 25 x Burpee Pullups 50 x Box Jumps Overs 24/20 75 x Calories on bike 100 x Alt DB Snatches […]

11/24/2021

W.U.  See Whiteboard Strength:  15 Min Clock Build to a heavy Single Power Clean W.O.D 8 min AMRAP 4 x Power Cleans 95/65 24 x Double unders **Each round increase the power cleans by 2 reps

11/23/2021

W.U.  See Whiteboard Strength:  2 Parts Sumo Deadlift 3 x 3 @ 80-85% Bench Press 3 x 3 @ 85% W.O.D 9-15-21-15-9 Wall Ball Pushups

11/22/2021

W.U.  See whiteboard Strength:  Front Squat 5 sets of 5 @ 50% Temp 3-2-1 per rep Focus on good rack and proper bracing W.O.D 3 x 4 Min Rounds, Each for time of work, 1 Min Rest Rd 1:  Complete 2 Rounds AFAP of 9 x Thrusters 95/65 (18) 9 x Burpees over bar (18) […]

11/13/2021

W.U.   Coaches Choice W.O.D w/Partner 12 Mins (Total) Each person build to a heavy single back squat Use Spotters 12 Mins (Total) Each person build to a heavy Clean (Full) and Jerk (push or split ok) In 8 Mins Each Person complete 1 Max reps set of proper Goblet Squat 70/53 or heaviest possible W.O.D […]

11/19/2021

W.U. Group W.O.D 30 Min Clock, for work load Buy In: 50 x Box Jumps 24/20 200 x Double unders Remaining time AMRAP of 3 x Rope Ascents 9 x American Swings 53/35 6 x Strict Hand Stand Pushups 12 x Goblet Squats 53/35 200M Run

11/18/2021

W.U.  10 Min Group Mobility Core 1:  4 sets of 10 Controlled Leg Lifts towards strict Toes to bar Conditioning: Pick 1 and Repeat 3 times Row 750M Bike 1600M Run 800M REST: WORK = 1:1 Core 2: Wall Sits 3 x :60 sec holds W.O.D 9 min AMRAP of 50 x Butterfly Situps 40 […]

11/17/2021

W.U. Per day work Strength: 20 Mins Build to a heavy Power Clean + Push Press W.O.D “Grace”  8 min Cap 30 x Clean and Jerks 135/95

11/16/2021

W.U.  Per day’s work Strength: 2 Parts Sumo Deadlift 4 sets of 4 @ 75% Bench Press 3 sets of 5 @ 80% W.O.D 21-15-9 (9 min Cap) Ring Pushups Heavy Wall Ball 30/20  

11/15/2021

W.U.  Per days work Strength:  Front Squat 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% 3 @ 90% MAX Reps @ 85% W.O.D for time complete 12 Min Clock Buy In: 50 x Step Up’s 20″ w/ 50/35’s Remaining time AMRAP of 10 x OH walking Lunges 5 x DB Hang […]

11/12/2021

W.U.  Group W.O.D for time in any order complete 50 x Wall Ball 20/14 50 x Situps 50 x Alt DB Snatches 50/35 500M Row 50 x Push Jerks 75/55 50 x Walking Lunges 50 x Pullups 50 x Cals Bike 50 x Burpees *Must complete all reps of 1 exercise before moving on to […]

11/11/2021

W.U. Hinges Strength A:  Sumo DL 4 sets of 5 @ 70% of last weeks Heavy Single Strength B: Bench Press 3 sets of 8 @ 75% W.O.D w/Partner, 3 barbells 20-18-16-14-12-10, You GO, I GO half reps Bench Press 155/105 Deadlift 225/155 Power Clean 135/95

11/10/21

W.U.  Group Stretch Core 1:  V-Up 4 sets of 10 hand to foot transfers Conditioning:  8 sets, 4 per Bike/4 per Row :60 sec Bike :60 sec REST :60 sec Row :60 sec REST ETC….. Core 2: Hollow Hold Hollow hold from pullup position Active Shoulders Push/Pull activity W.O.D 9 Min AMRAP of 30 x […]

11/9/2021

W.U.  Group Core:  Tabata Hollow Holds using rings Strength:  Push Press Build to a Heavy 3 w/ 3 sec Pause OH on 3rd rep W.O.D 26-20-14-8 TTB Alt DB Clean and Jerk 60/40

11/8/2021

W.U. Group Strength:  Front Squat 70% x 4 75% x 4 80% x 4 75%  x Max Reps W.O.D 3 RFT of 30 x Alternating Pistols 20 x Pushups 10 x Strict Pullups

11/5/2021

W.U. General and set up W.O.D 30 Min Clock, EMOTM 1st, 3rd and 5th, 5 min periods Min 1: Alt Lunges in place Min 2: Power Clean and Jerk 75/55 Min 3: TTB Min 4: KB American Swings 44/26 Min 5: REST 2nd, 4th and 6th, 5 min periods Min 6: Cals Bike Min 7: […]

11/4/2021

W.U.  Coaches Choice Core 1:  Deadbugs Band Assisted x 50 reps in as least amount of sets possible Strength:  4 Sets of Bent Over Lateral Raises x 12 Heavy Seated Shrugs x 10 Banded Seated Rows x 15 Core 2: Ring Roll Outs 3 sets of 10 W.O.D 25-20-15-10-5 SDL/HP @ 75/55 Wall Ball 20/14

11/3/2021

W.U.  General Group Skill:   Power Clean specific Strength:  Power Clean + Push Press Build to a heavy single 1 x Power Clean + 2 x Push Presses W.O.D   16 Min Clock In any order complete a 500M Row 400M Run 1000M Bike Remaining time on clock AMRAP of 3 x Hand Stand Pushups 6 x […]

11/2/2021

W.U.  Group Skill:   3 Sets, Alt between both Ring Rows  x 6-8 Elevated feet :45 sec hollow Plank Strength:  Deadlift 10 Mins Build to a heavy single Sumo Deadlift 10 Mins EMOTM of 1 rep @ 90% of Heavy Single W.O.D 21-15-9 Push Press 75/55 Burpees over bar

11/1/2021

W.U.  Group Strength:  Front Squat 4 sets of 5 @ 70% or heavy single W.O.D 20 Min Clock 10 Min AMRAP of “Cindy” 5 x Pullups 10 x Pushups 15 x Air Squats 10 Min Clock for “Annie” 50-40-30-20-10 Double unders Situps (butterfly)

10/29/2021

W.U. Group W.O.D L.S.D Friday In Order complete 50 x Hang Power Clean + Shldr to OH 25 x Handstand Pushups 50 x Front Squats 25 x Pullups 50 x Power Snatch 25 x Box Jumps 50 x OH Squats 800M Run

10/28/2021

W.U. 10 Min Group stretch Core 1:  4 sets of 10L/10R Single Leg V-Up’s Conditioning:  Row Work Sprints 4 Mins Easy to Mod Pace 1 Min REST 3 Mins Mod to Hard Pace 1 Min REST 2 Min Hard Pace Core 2: Deadbugs 40 x Band Tension Static hold deadbugs W.O.D AFAP 200M Row 50 […]

10/27/2021

W.U.  Group Strength:  Bench Press 3 sets of 10 @ 70% of 1 RM *After each working set complete 15 x Band Tricep pressdowns W.O.D 30-20-10 Floor Press w/DB’s 50/35 Heavy Wall 30/20 TTB

10/26/2021

W.U.  Group Core:  Hollow Plank on Rings (Tabata format) Strength: 4 sets of Half Kneeling bottoms up KB Press 12L/12R (AHAP w/control) 6 x Strict tight pushups 8L/8R x KB Rows (AHAP) W.O.D 3 RFT of 15/10 Cals Bike 200M Run 25 x Russian Swings 70/53

10/25/2021

W.U. Group Skill:  Tabata Hollow Arch Strength:  Front Squat Build to a heavy single for the day W.O.D 3 x Tabata’s for scores Air Squats Burpees Butterfly Situps weight’d 14/10

10/22/21

W.U.  Group W.O.D for time complete 1 Mile Run (timed) INTO 20 Rounds of 1 x Bar MU 3 x HSPU 6 x Heavy KB Swings 70/53

10/21/2021

W.U. Group Stretch Core 1: Tabata Flutter Kicks Conditioning:  Pick 1, complete 3 sets 400M Run 500M Row 1600M Bike *Hit each one as hard as possible, Full recovery (1:1) Rest:Work ratio Core 2: Tabata Supermans (Focus upper body only for today) W.O.D 30-20-10 Air Squats (Hold 10# plate out in front, focus) Butterfly Situps […]

10/20/2021

W.U.  Group Skill:  2 Sets of Max Hold L-Sit or 90 degree Knee holds Strength:   Power Clean + Push Press Build to a heavy 1 x Power Clean + 3  x Push Press W.O.D for time complete 50 x Clusters @ 115/85 *EMOTM do 3 burpees including start of the workout  

10/19/2021

W.U. Chest/Shoulder band activation Skill:  Review Strict Press mechanics Strength:  Strict Press Build to a 5 heavy for the day W.O.D 21-15-9 Cals Bent Over Rows 115/85 SDL/HP 115/85

10/18/2021

W.U.  OH Mobility Group work Skill:  Pistols 6-8 mins Work through pistol progression Strength:  OH Squat off Rack Build to a 5 rep W.O.D 6 Rounds Odd Rounds: 5 x DB OH Squats (L) 10 x Alt OH DB Lunges (L) 15 x Pullups Even Rounds: 5 x DB OH Squats (R) 10 x Alt […]

10/15/2021

W.U.  Group Stretch sequence W.O.D 20 Min AMRAP of 3 x Stones Over Shoulder 150/100 6 x Bar MU’s 9 x Power Cleans + Push Press 115/85 12 x Walking Lunges 15 x Pushups

10/14/2021

W.U. Low back, T-Spine and Hip warmup Active:  3 Rounds of 10 x KB Behind the back 2 hands Good morning (light weight) 20 x Upper body Arch contractions Strength:  Sumo Deadlift 5 sets of 5 @ 80% or 8 RPE W.O.D 21-15-9 Deadlifts 225/155 Wall Ball 30/20

10/13/2021

W.U.  Band Work, Hips and Hammy’;s Conditioning:  Sprint Cycles, 3 Rounds :60 sec Bike :60 sec Row 200M Sprint Core: 3 sets of 8-12 x Hanging Knee tucks (Static start) W.O.D 18 Min Clock 10-20-30-40-50 Alt DB Clean and Jerks 50/35 10 x Box Jump Over after each segment 24/20 After Each set complete 2 […]

10/12/2021

W.U.  Chest/Shoulder work Skill:   3 Sets of 5-8 Unbroken Strict Chin ups Strength:  Bench Press 3 sets to Build to a 10RM for the day W.O.D 6 Rounds Odd Rounds: 9 x KB/DB Floor Press (L) 9 x Strict HSPU Even Rounds: 9 x KB/DB Floor Press (R) 18 x Calories

10/11/2021

W.U.  T-Spine and Shoulder opening Skill:  Power Snatch and OH Squat coverage Strength:  15 Min Clock 1 x Power Snatch + 1 x Hang Power Snatch + 1 x OH Squat Build as heavy as individual positioning allows W.O.D for time complete 10 x Power Snatches 10 x OH Squats 30 x Double Under’s 20 […]

10/9/2021

W.U.  Group Strength:   Clean and Jerk progressions Full Clean workup Split jerk position intro or re-work Position together W.O.D TBD

10/8/2021

W.U.  Weight Vest Friday W.O.D 25 Min AMRAP of 20 x Alt Step Up’s 24/20 400M Run 5 x Strict Pullups 10 x Burpees 20 x Air Squats

10/7/2021

W.U. Group Skill: KB Movement weight establishment Single Arm KB Swings Single Arm KB Snatch Single Arm KB OH Squat Strength:  3 sets of Strict Chin Up x 8 reps Use as minimal band tension as possible W.O.D 6 Rounds of the following Rds 1,3,5 6 x KB Snatches (left) 6 x KB OH Squats […]

10/6/2021

W.U. Group Core 1: 3 sets of 20 x Alternating V-Up’s :60 sec Grip Hang Conditioning:  Row 1 Min Easy to Mod pace 1 Min Sprint 2 Min REST Core 2: 3 sets of :30sec Hand Stand Hold W.O.D 12 Min AMRAP 6 x Wall Ball 2’fers or 12 x Wall Ball 3 x Seal […]

10/5/2021

W.U.  Hip Hinge reprocessing, spinal stability and bracing work Strength A: 3 sets Arnold Presses x 8 AHAP Banded Seated Row x 12 (use 2 bands) Strength B: Deadlift Close hand position, neutral feet 3 sets of 10 @ 70-75% or 7 RPE W.O.D 3 Rounds, 4 Min Clock In 4 Mins complete the following […]

10/4/2021

W.U.  Hips/Knees/Trunk stability Strength: 20 Min Clock Back Squat, build to 1 RM 5 @ 80% 3 @ 85% 1 @ 90% 3 @ 87% 1 @ 95% 1 @ 100% 1 @ 102-105% W.O.D 3 RFT of 15/10 x Cals Bike 15 x TTB 15 x Push Press @ 95/65

10/1/2021

W.U.  Group Specific:  Prep for barbell movements and weight choice W.O.D AMRAP in 30 Mins 30 x Power Cleans @ 115/85 30 x Pullups 30 x Front Squats @ 115/85 30 x Pushups 30 x Push Jerks @ 115/85 30 x Cals Bike

9/30/2021

W.U. Group Stretch (10 mins) Core 1:  Low Planks 3 sets @ :45 tight hollow hold, stay active REST :30 sec Conditioning:  Pick 1 test for time 1 Mile Run 2K Row Core 2: Side Planks 2 sets per side @ :30 sec per hold W.O.D 3 RFT of 50ft Walking Lunges @ 44/26 KB […]

9/29/2021

W.U.  Hips/Knees/Ankles Strength:  Back Squat 3 sets of 10 @ approx 45/50% using bands W.O.D 4 x 3 min work periods, 1 min rest In 3 Mins complete 200M Run 12 x Power Snatches @ 75/55 Remaining time is MAX effort HSPU *Score is total HSPU, record time after 12th power snatch per round  

9/28/2021

W.U. Group Skill:  8-10 Mins Kipping Practice Grip Tight Hollow/Arch Tension on bar Active Push/Pull Strength:  2 Parts A. Pendlay barbell rows x 10 @ 135/95 or less DB Bicep Hammer Curls 12-15 reps AHAP no swinging B. Half Kneeling banded lat Pulldown x 12 per arm Good Mornings x 15 @ 45/35 W.O.D 3 […]

9/27/2021

W.U.  Chest and shoulder warmup Prep for bench press Strength:   Max OUT Bench Press (20 Mins) 5 @ 80% 3 @ 85% 1 @ 90% 3 @ 87% 1 @ 95@ 1 @ 100% 1 @ 105% W.O.D for time complete 30-20-10 (60) Wt Step Up’s 24/20 @ 60/40 DB Bench Press 60’s/40’s After each […]

9/24/2021

W.U.  Group W.O.D 31 Min Clock w/Partner, “31 Heros” 8 x Thrusters 155/105 6 x Rope Climbs 15ft 11 x Box Jumps 30/24 *While partner 1 starts the above work, partner 2 will complete a 400M Run.   When partner 2 comes in off the run they will pick up where partner 1 left off and […]

9/23/2021

W.U.  Plyo Drills Core 1:  3 sets of 10 Hanging Knee tucks to ball strict Conditioning:  Row Work In pairs Complete 5000M Row Rotate every 500M Core 2:  3 sets of 15 x Lateral Plank hip touches Left :30 sec Low plank 15 x Lateral Plank hip touches Right **Each set is unbroken, transition from […]

9/22/2021

W.U.  Group Strength:  Back Squat 5 sets if 2 @ approx 90% of 1 RM or 9 RPE W.O.D 16 Min AMRAP of 400M Run 16 x Alt DB Snatches 50/35 12 x Strict Pushups  

9/21/2021

W.U.  Group Skill:  2 sections A: Handstand Holds 8 sets :30 sec on :30 sec off B: Scap Pullups 5 sets of 5-8 reps Pause 5 secs on final rep of each set Strength: Clean Pause Deadlifts 5 sets of 4 reps with a 2 sec Pause above the knee cap Use 50-60% of 1 […]

9/20/2021

W.U. Group Strength:  2 Parts A: 4 sets alternating exercises Landmine Half Kneeling Strict Presses AHAP 8L/8R Bent Over Lateral DB Row x 12 B: 3 sets alternating exercises Seated Arnold Presses x  10 Barbell Front Raises x 10 W.O.D 3 RFT of 21 x Wall Ball 15 x Burpees 9 x Strict Pullups

9/17/2021

W.U.  Ankle/Hip work Strength:  Back Squat 3 x 3 @ 85% or 8-9 RPE W.O.D 20 Min Clock, AMRAP of In any order, coaches will set the start point for all 50 x Alt OH Walking Lunges 45/25 40 x TTB/Hanging Knee Tucks 30 x Ring Rows 20 x Bench Press 155/105 10 x Sandbag […]

9/16/2021

W.U.  Crossover Symmetry work Dynamic W.U. 3 Rounds of Sled Push (weather barring), 100FT leg drive Battle Ropes  x 30 alt movements D-Ball ground to shoulder 50/30 W.O.D 3 RFT of 200M Farmers/Waiters Walk, change arm positions at the halfway 18 x KB Swings 53/35 15/10 x Assault Bike cals *Use a dumbbell for Waiters […]

9/15/2021

W.U. General Core 1: Alt V’ups or Crossover TTB 3 sets of 10 Conditioning: Partner Relay Sprints 4 x 200M Core 2: Front Loaded Bird Dogs 3 sets of 10 W.O.D 10 Min AMRAP of 15 x Wall Ball 20/14 12 x Butterfly situps 9 x Burpee Box Jump Overs 24/20  

9/14/2021

W.U. Coaches Daily Skill:  False Grip work 3 sets of 10 or 6 sets of 5 False Grip ring rows Athletes choses either rep/set scheme based on ability to hold false grip Strength:  Elevated Deadlift or Deficit 3 sets of 10 @ 70% or 1 RM or 7 RPE W.O.D 21-15-9 of Double DB Thrusters […]

9/13/2021

W.U.  OH Work Skill: 2 Parts A.  3 sets of 10 x Scap Pullups B.  3 sets of MAX Effort Hollow grip tension holds Strength: Clean Work, 15 Min Build to a heavy of the following Clean + FS + Push Press W.O.D 11 min Clock, 3 x 3 Min AMRAP’s, 1 Min Rest 3 […]

9/11/2021

W.U.  Group W.O.D “9/11 Tribute” for time complete 2001M Run/Row 11 x Box Jumps 30/24 11 x Thrusters 125/85 11 x Chest 2 bar Pullups 11 x Power Cleans 170/115 11 x KB Swings 70/53 11 x TTB 11 x Deadlifts 170/115 11 x Push Jerks 170/115 2001M Run/Row

9/10/2021

W.U.  General Group W.O.D for time In any order complete the following min of 10 reps before switching exercises 50 x Pullups 50 x Alt DB Clean + Jerks 50/35 50 x Walking Lunges (no load) 50 x Calories on Rower 50 x Devils Press single arm 50/35 50 x Wall Ball

9/9/2021

W.U.  10-12 min Stretch group Core 1: In place OH March 40 L/40 R using a KB heavy enough but maintain OH Lockout w/ 1 arm and 1 weight extended OH march in place at a controlled cadence.  Knees to hip height Conditioning:   Bike Sprints 5 Rounds of :60 sec Sprint maintain at or near […]

9/8/2021

W.U.  Hip, ankle and knee Strength:  Back Squat 4 x 4 @ 80% or RPE of 8 W.O.D 12 Min AMRAP 200M Run 2 x Burpees to height 2 x Thrusters @ 95/65 *Each round increase burpees and Thrusters by 2 reps, i.e. round 2 is 4/4, round 3 is 6/6 etc….

9/7/2021

W.U. Shoulder and wrist Skill:  L-Sit Ring Pulls (5-10 Mins) Refresh False Grip L-Sit from floor arms extended above Pullup- in L-Sit position into rings Strength: Press Complex (12-15 Mins) Build to a heavy off rack in below sequence Power Clean + 3 Push Press + 1 Push Jerk W.O.D 3 Rounds of 10  x […]

9/6/2021

W.U.  Coaches Choice Specific:  Power Snatch work W.O.D “Kabul 13” variation 2021M Row then 13 RFT of 8 x Snatches @ 115/85 26 x Abmat Situps

9/4/2021

W.U.  Coaches Choice W.O.D “Kabul 13” 13 rounds of 21 x 8-Count Body Builders* 21 x Push-Ups 21 x Sandbag Box Step-Ups 60/30, 50/20 (Use sandbags and or medballs) 24/20 21 x 4-Count Mountain Climbers

9/3/2021

W.U.   Coach Led Skill:  Barbell walk through and loading progression W.O.D 10 rounds of 3 x Barbell Complex (Power Clean + Front Squat + Hang Power Clean + Jerk) 95/65 3 x Bar Muscle Ups 9 x Calories on Bike

9/2/2021

W.U. 10-12 Full Body Stretch Core 1: Side Tilt Planks 50L/50R Conditioning:  Rower Work 3 x 500M Sprints After each row work shoulder stretch with crossover symmetry no more than 2 mins W.O.D 12 min AMRAP 6 x Chin Up’s 9 x Air Squats 12 x In place alternating Lunges 35/20 Core 2: V-Up’s  30 […]

9/1/2021

W.U.  See whiteboard Strength:  Bench Press Build to a heavy 10 W.O.D 3 Rounds of 400M Run 21 x Pushups 15 x Goblet Squats 53/35 9 x TTB

8/31/2021

W.U.  Coaches Choice related to work of the day Skill:  Ring Work 6-8 mins False Grip to transfer (pull through) to dip start Strength: 4 sets of the following 10L/10R x Half Kneeling DB Strict Press AHAP :30 sec  x Fwd Shift Plank (Fingers turned out ) W.O.D AMRAP x 3 @ 4 Mins ea, […]

8/30/2021

W.U. Hip/Shoulder Openers Skill:  5 Min Work on kipping action Under tension and control Strength: Back Squat 5 x 5 @ 75% Every 2 mins W.O.D 21-15-9 Wall Ball 30#/20# Box Jumps 30/24  

8/27/2021

W.U.  Group W.O.D w/Partner Complete the following for time 60 x Clean and Jerks (you go, i go by 3’s) 135/95  (each has own bar) 50 x Deadlifts (you go, I go by 5’s) 225/155 40 x Calories on bike (you go, I go by 10) 30 x Seal Burpees (you go, i go) 20 […]

8/26/2021

W.U.  Coach Led Foam Roll Crossover symmetry work 3 positions per athlete Dynamic W.U.  3 Rounds, rotate stations :45 sec Battle Ropes :45 sec Row :45 sec Mountain Climbers :45 sec Air Squats W.O.D in 16 mins AMRAP of Start with a 100M Row 10 x TTB 10 x Box Jumps 24/20 *Add 50M to […]

8/25/2021

W.U.  Coaches Choice Sprint/Strength: Group A: 5 Rds of :30 on :30 off Max output (Cals) bike Group B: 4 rounds of :15 sec Handstand Hold :15 sec transition :30 sec Hollow Plank :15 sec REST W.O.D 5 RFT of 21 x KB Swings 53/35 12 x Pullups (Strict) Strength:  2 rounds of Single Arm […]

8/24/2021

W.U.  Coaches Choice *Multi-directional movement Strength:  Push Press (14mins) Build to a heavy double W.O.D. 18-15-12-9-6-6-9-12-15-18 Hang DB Clean and Jerks 60/40 Pushups Wall Ball 20/14 *On DB Clean and Jerk, use multiplier of 3 for reps on one side before transitioning to opposite

8/23/2021

W.U. General Coaches Choice Dynamic:  3 Rounds 2 x Suicide Sprints :30 sec Hollow Dead Hang from Pullup bar 10 x Good Mornings holding KB with 2 hands behind backside Strength: 15 Min Clock find a challenging weight of Review movements load accordingly as time progresses 1 x Power Clean + 1 x Front Squat […]

8/21/2021

W.U.   Coaches Explanation and Setup W.O.D “Dice Game” w/Partner 20 Rds is the Goal in the time of 40mins 2 = 800M run 3 = Seal Burpees 4 = HSPU 5 = Strict Pullups 6 = Box Jump Overs 24/20 7 = Pushups 8 = KB Swings 70/53 9 = Wall Ball 20/14 10 = […]

8/20/2021

W.U.  Coaches Choice Strength:  18 Mins Est a 1 RM Clean and Push Press (Full Clean) W.O.D AMRAP in 11 Mins 3 x Full Clean and Push Press @ 75% of number for the day 6 x Burpees over bar 9 x Wall Ball

8/19/2021

W.U.  Plyo drills coach definition Core 1: Tabata Hollow flutter kicks Conditioning:  w/Partner Boat race in 16 mins Alternate every 250 M Build to max distance on rower Core: 3 sets of 10-12 Hanging straight leg lifts on rack W.O.D 8 RFT of 5 x Burpees 10 x Situps 15 x Squats  

8/18/2021

W.U.  Coaches Choice Strength Work:   OH Squat Build in sets of 3 from Rack Review Safety points W.O.D Dumbbell Squence 6 RFT of Rds 1,3,5 left side 3 x DB CJ 5 x DB Snatch 7 x DB OH Squats 9 x TTB Rds 2,4,6 right side 3 x DB CJ 5 x DB Snatch […]

8/17/2021

W.U. Coaches Choice Strength: 4 sets of 8 x Good mornings off rack 115/75 or less KB Bent Over Row x 12 (double KB) AHAP Hollow Hold Arms above head :45 sec W.O.D for time complete Burpee Box Jump Overs 24″ Hollow Ring Rows DBL KB Snatch 35/26 Core:  3 sets per side 10 x […]

8/16/2021

W.U.  Coaches Choice Skill: Pullup Work 3 sets of 5 Scap Pullups 3 sets of 5 Full Strict + 5 sec Negative W.O.D for time complete the below Run 400, Bike 1600M or Row 750M 50 x Arnold Press from Standing 35/20 (KB”s or DB’s) Cardio piece repeat 50 x Front Squats 95/65 Cardio piece […]

8/13/2021

W.U. Coaches Choice (General) W.O.D 30 Min Clock In a running format A. 3 Rounds of 15 x Deadlifts 225/155 15 x Hand Stand Pushups REST 1 Min B. 5 Rounds of 9 x Cleans 135/95 9 x Ring Dips REST 1 Min C. 6 Rounds of 25 x Situps 25 x DU’s    

8/12/2021

W.U. Coaches Choice Core 1: 4 sets of Banded Deadbugs from Rack 15 reps Strength: 2 exercises, 3 sets each Half Kneeling Banded Lat Pulldown  x 12-15 reps Barbell Curls x 12-15 reps (chose the weight) W.O.D for time complete 500M Row 400M Run 1000M Row or .6 on the distance 100 x Double Unders […]

8/11/2021

W.U.  Coaches Choice Skill:  Negatives 5 sets of 3 negative x Max time in negative decent Strength: 3 Parts, 3 sets each Standing Upright Row w/Barbell x 12 reps (45/35) Double KB Bent Over Row x 10 reps (AHAP) Lateral Band Raises x 8L/8R W.O.D for time complete 200M Run 27 x Hollow Situps (no […]

8/10/2021

W.U.  Wrist and Chest Skill:  Fwd Tension Pushups 3 sets of 10 reps w/ 2 sec pause in tension 3 sets of :45 sec Hollow Plank Strength:  Deadlift through 5 sets build to a 5 reps Sumo Deadlift W.O.D 34-27-21 KB Swings @ 53/35 Hand Release Pushups

8/9/2021

W.U Group Skill:  Max Effort 3 x Max Dead hang holds from rack Strength: OH Squat Protocols for racking and re-racking weights Look to build in weight for poisition W.O.D for time complete 50 x Hang Power Snatch 75/55 50 x OH Squats 75/55 50 x Wall Ball 20/14 Every 2 Mins Complete 10 x […]

8/7/2021

W.U  Coaches Choice TESTING w/Partner A:  Speed Test Partners hold a jump rope between you and sprint 800M together **Stay together B: In 16 Mins 1 Rep Max Front Squat 8 mins per person, partner assists with weights **Score is combined total C: W.O.D 21 Mins, Abbreviated 31 HEROS WOD AMRAP in 21 Mins 8 […]

8/6/2021

W.U. Group Position work W.O.D 2 Parts A:  W/Partner in 8 mins Accumulate Cals on Bike Accumulate TTB *Switch Movements every 2 mins, each person will do each movement 2 x B:  20 Min AMRAP of Barbell Complex   x 3 (Power Clean + Front Squat + Shldr to OH) @ 135/95 6 x Hand Stand […]

8/5/2021

W.U.  Coaches choice active stretching Core 1:  5 sets of 10, Hollow Situp into plate raise above head (Strict) 25/15 Conditioning: 5 sets of Max Effort 2 Mins Bike, 1 Min Rest RECORD Total Calories Core 2: 3 sets of 20, Plate hold above chest Deadbugs W.O.D 3 Rounds Rd 1: 200M Run 20 x […]

8/4/2021

W.U.  Chest/Shoulder Band work Strength:  Bench Press Find a heavy 4 rep W.O.D for time 15 min Cap 10-20-30 x DB Alt Snatch 50/35 5-10-15 x Bar Muscle Up’s *Finisher 25 x Burpee Box Jump Overs 20″ **Scaling for Chest 2 Bar and Reg Pullups will be on whiteboard

8/3/2021

W.U. Group Skill:  Scap Pullups 3 sets of 10 @rep 5 and rep 10 hold in active position for :10 sec Strength: 2 Parts A:  Half Kneeling Strict Press w/ DB Sets of 12-15 reps B: Half Kneeling Single Arm Lat Pulldown Use bands for sets of 12 W.O.D 21-15-9 Push Press 95/65 Front Squat […]

8/2/2021

W.U.  Squat Prep Skill:  Pushup Progression Strength:  2 Parts A. Back Squat 3 sets of 5 @ 75% B. Multi Direction Lunges 3 reps per leg, 3 sets use 35/26 or less W.O.D 3 RFT of 10 x Alt DB Clean and Jerks 60/40 30 x Double Unders 6 x Burpees over DB

7/31/2021

W.O.D w/Partner Group A: 16 Mins Build to a Max Bench Press Athlete 1 has 8 mins, Athlete 2 has 8 mins Group B:  16 Mins Build to a Max Clean (Squat) Athlete 1 has 8 mins, Athlete 2 has 8 Mins W.O.D As a partnership, you go I go complete 6 rounds each of […]

7/29/2021

W.U.  10 Min light stretch protocol Core 1: Lateral Plank hip tilts 75/75 Conditioning: In heats if needed Max Distance Row: 2 Mins on 1 Min Off 5 Min Recovery W.O.D 5 Individual timed rounds of 2 x Suicide Sprints Walking Lunges 75ft Bear Crawl 75ft 20 x Air Squats

7/28/2021

W.U.  Coaches Choice Skill:  3 Rounds w/Partner 10 x Ring Rows + :20 sec Hold on 10th :60 sec Heavy Farmers Hold 5 x Pushup (new positional work) W.O.D w/Partner complete 2 Rounds of work Round 1: 50 x Shoulder to OH 100 x Double Unders/300 x Singles 50 x Hang DB Clean 100 x […]

7/27/2021

W.U.  Coaches Option Strength: Deadlift (15 mins) Build to a 5 Rep Heavy W.O.D 12 min Clock Deadlift Ladder 10 x DL @ 185/135 15 x Box Jumps 24/20 10 x DL @ 225/155 15 x BJ 10 x DL @ 255/185 15 x BJ 10 x DL @ 275/205 15 x BJ 10 x […]

7/26/2021

W.U. Group Skill:  Scap Pullups 3 sets of 10 w/:20 sec static hold on last rep of each set Strength:  Hang Power Clean Halting Clean Deadlift  @ 3 sec pause into 2 x hang power cleans W.O.D for time (10 min Cap) 100 x Power Cleans @ 75/55 **Top of every min 4 x burpees

7/24/2021

W.U.  2 person stations x 5 stations, :60 sec per station Battle Ropes Sled Pushes 100ft Tire Flips 75ft 40 x Situps :40 sec HS Holds W.O.D w/Partner 100 x Double DB Thrusters 50/35’s 100 x Calories *Change positions every 10 Calories

7/23/2021

W.U.  Group and Setup W.O.D for reps and time 400M Run 30 x Burpees 20 x Alt DB Snatches 50/35 30 x Pullups/15 x Bar MU’s 50 x Double Under’s/100 x Single Under’s 20 x TTB Time Periods of 4 Mins 8 Mins 16 Mins

7/22/2021

W.U.  Group Active Stretching Core 1: Tabata (4 Mins) Hollow Holds alternating 1 arm over head every other round Aux:  4 Rounds (16 Mins) 15 x Good Mornings off rack 75/55 Half Kneeling Upside down KB Strict Press  x 8/8 AHAP Banded Deadbugs off Rack  x 12 Standing DB Curl Alternating NO Swinging 10/10 Core […]

7/20/2021 “FGB” Re-test from 1/30/21

W.U.  General Group and Talk W.O.D “FGB” Fight Gone Bad (17 min Clock) In 2 Heats 3 Rounds, 5 Min Rounds, 1 Min Rest ME: Wall Ball 20/14 SDL/HP 75/55 Box Jumps 20″ Push Press 75/55 Cals Rower *Workout will be counted for by a peer and run in 2 heats

7/20/2021

W.U.  Coaches choice Skill:  Power Clean Work through weight progressions W.O.D The “Chief” 5 Cycles, 3 Min AMRAP’s, 1 Min rest between 3 x Power Cleans 135/95 6 x Pushups 9 x Air Squats *Record each individual 3 min AMRAP

7/19/2021

W.U Hips/Shoulders/Back Skill:   E2MoT2M for 10 Mins (5 sets) 10-8-6-4-2 Reps Clean and Jerk Rd 1: Barbell Cycling Rd 2: 75/55 Rd 3: 95/65 Rd 4: 115/75 Rd 5: 135/95 W.O.D ” Grace”  7 min Cap 30 x Clean and Jerks  @ 135/95 *This will be a peer judged workout

7/16/2021

W.U.  Group 2 Rounds, 7 stations, :45 sec per station :15 sec transition (low intensity) Battle Ropes Burpees High Plank Bike (movement) Hollow Situps Wall Squats Walking Lunges with Rotation W.O.D for time complete 10 Rounds of (alternating work per round) Odd Rounds: 10 x Hang DB Clean and Jerks 60/40 (left) 5 x Strict […]

7/15/2021

W.U.  Coaches Choice Core 1:  Tabata V-Up’s Strength:  4 Sets of Floor Press off rack Banded Tricep Pressdown Rep Scheme Floor Press: 20,15,10,5 reps Build in weight Tricep Pressdown x 15 per set Core 2: 3 sets of :30 on :15 sec off side planks Alternate Sides after each :15 sec rest periods W.O.D 21-15-9-6 […]

7/14/2021

W.U.  Coaches Option W.O.D “Andi” Complete for time in any order 100 x Hang Power Snatches 100 x Push Presses 100 x Sumo Deadlift High Pulls 100 x Front Squats Weight Options: Lv 1: 65/45 Lv 2: 45/35 Lv 3: 35/25  

7/13/2021

W.U.  Shoulder Prep Strength:  Strict Press 3 sets of 12/12 AHAP DB Strict Press Try and stick with the same weight for all 3 sets W.O.D 18 Min Clock Objective: 150/100 x Calories Bike/Rower Every 90 secs complete 5 x Devils Press with 2 DB’s 35/20’s Core: TBD

7/12/2021

W.U.  Hip/Ankle/Knee Strength:  2 Parts Back Squat 3 sets of 10 @ 65% of 1RM Power Snatch 5 sets of 3 EMTOM for 5 Mins W.O.D “Isabel” 8 min Clock 30 x Power Snatches @ 135/95  

7/10/2021

W.U.  Group Dynamic W.O.D w/Partner Buy In:  100 Med Ball situp toss Complete 20 Rounds AFAP 200 x Ball Slams 50/30 4000M Run 200 x OH Walking Lunges 45/25# Plate 100 x Pushups 300 x Air Squats Cash Out:  100 x Tall Plank alt hand slaps w/Partner *Work can be broken up any way the […]

7/9/2021

W.U.  Group W.O.D 20 Min Clock, 10 RFT of 1 x Rope Ascent 4 x Deadlifts 315/225 12/10 x Calories

7/8/2021

W.U.  Dynamic Active W.U.  Specific to Clean Strength:  18 Mins Build to a heavy 3 of the following 2 x Hang Power Cleans + 1 Hang Squat Clean (GRIP) W.O.D AMRAP in 12 Mins 15 x Box Jumps 20″ 12 x Push Press 75/55 9 x Power Cleans 75/55

7/7/2021

W.U.  Dynamic Group Strength:  Front Squat (15 Mins) Build to a 3 Rep Max for the day W.O.D for time Objective: Complete 100 x Burpees 500 x Double Under’s Format is: 2 Mins Max Burpees 1 Min Rest 2 Mins Max Double Under’s 1 Min Rest REPEAT in this format until task is complete

7/6/2021

W.U.  Dynamic Group Strength: Find  1 RM Strict Pullup W.O.D 21-18-15-12-9-6-3 Double DB or KB Push Press 35/20 or 35/26 Double DB or KB Bent Over Row 9 x Strict Pullups after each segment

7/5/2021

W.U.  Quick Group W.O.D 4 Rounds for time of 4th of July 1776 300M Run 24 x TTB 24 x Box Jumps 24/20 24 x Goblet Squats 53/35 24 x Hand Release Pushups 24 x Calories on Bike/Row (Alternate rounds) 24 x Air Squats

7/2/2021

W.U.  Group W.O.D HERO “Wittman” 7 RFT of 15 x KB Swings 53/35 15 x Power Cleans 95/65 15 x Box Jumps 24″ OR W.O.D HERO “OMAR” 10 x Thrusters 95/65 15 x Barfacing Burpees 20 x Thrusters 25 x Barfacing Burpees 30 x Thrusters 30 x Barfacing Burpees

7/1/2021

W.U. Group Core 1: Tabata Bicycle Crunches W.O.D Tabata Pushups Tabata Russian Swings Tabata Air Squats Core 2: 3 rounds :15 sec Flutter Kicks :15 sec Scissor Kicks :15 sec Leg Lifts :15 sec Crunches REST 30 Sec W.O.D B: Tabata Bike Cals (Total Cals) Cool Down: 10 Min Stretch Protocol written on board   […]

6/30/2021

W.U. Active Group Stretch Strength Work: Single Arm Landmine work Band Work tension tempo Skill: Power Snatch Break down W.O.D 21-15-9 Power Snatch Pullups Rest 2 Mins 18-12-6 Heavy Wall Ball 30/20 TTB 6PM OLY Option: 3 Phase Pull w.u. Drop Snatches with Barbell 3  x  3 Snatch Work: Halting Snatch DL + Snatch Behind […]

6/29/2021

W.U.  Coaches Choice W.O.D 5 Individual timed Rounds of 15/12 x Calories Bike 300/250M Row Bike 400M Run 15 x Sandbag Squats 100/80 5 x Sandbag over shoulder 100/80

6/28/2021

W.U.  Coaches Choice general Active:  Specific to WOD W.O.D for time complete 5 Rounds of 5 x Burpees 2 x Bear Complex 95/65 Power Clean + Front Squat + Push Press + Back Squat + Push Press 20 x Double Under’s RUN 400M 5 Rounds of 5 x Burpees 1 x Bear Complex 135/95 20 […]

6/25/2021

W.U.  Group W.O.D Hero “Klepto” 4 RFT of 27 x Box Jumps 24/20 20 x Burpees 11 x Squat Cleans 145/100

6/24/2021

W.U. Coaches Choice Conditioning:  3 x 200M relay Sprints w/Partner Core 1: 3 sets of 3 x TGU L/R 6 x Windmills L/R (Chose a doable weight for both) W.O.D 4 Rounds of :60 sec Hang Bar Hold 30 x Lunges 200M Waiters Walk 50/35 DB (100M Left/100M Right) 30 x Lunges Core 2: 3 […]

6/23/2021

W.U.  Coaches Choice Strength:  4 sets of the following Half Kneeling Landmine Press 10/10 :30 sec Hollow Hold 15/12 x Cals Assault Bike W.O.D 3 RFT of 50 x Double Under’s 25 x KB Swings 53/35 15 x Hand Stand Pushups 6 PM OLY Option Pressing Snatch Balance 3 sets of 5 Snatch Work:  5 […]

6/22/2021

W.U.  Coaches Choice Strength:  Deadlift Build to 2 Rep heavy W.O.D 15 Min Clock 50 x Pullups 40 x Weighted Situps with reach 25/15 30 x TTB 20 x Calories Rower 10L/10R x Shoulder to OH @ 80/60 DB

6/21/21

W.U. Coaches Choice Strength:  Front Squat Build to a 5 RM Front Squat for the day W.O.D work for time 30-20-10 Heavy Wall Ball 30/20 15-10-5 Double KB or Double DB Devils Press 35/26 6PM Oly Option: 5 RM Front Squat 3 sets of 3, Below Knee Clean Pulls 65% of 1 RM Clean WORK:  […]

6/19/2021

W.U.  Use protocols sequenced during the week for individual relief W.O.D w/Parter, 30 Min AMRAP of Partner 1: 100 Ft weight pull, 50ft down and 50ft back 180/120 + 400M Run Partner 2: AMRAP of the following 10 x Thrusters 135/95 20 x TTB 10 x Box Jumps 24/20 60 sec Max Cal Row *Score […]

6/18/2021

W.U.   Coaches Prep W.O.D Hero “Barazza” 18 Min AMRAP of 200M Run 9 x Deadlifts @ 275/185 6 x Burpee Bar Muscle Ups

6/17/2021

W.U.  Coaches Choice General Core 1: Alternate between the 2 w/Partner Hollow Rock 4 sets of 10 Unloaded Bar Landmine Rotations 4 sets of 10 W.O.D 21-18-15-12-9-6-3 Sumo DL/HP 75/55 Lateral Burpees over bar Core 2:  3 sets of each 15 x Russian Twists (left and right = 1) use a plate :60 sec low […]

6/16/2021

W.U.  Coach Prep Strength:  2 Parts A. Build to a 5 RM Bench Press Alternate Ring Dips from Floor x 5 reps between all set B. 1 set of Max Reps @ 65% of 5 RM for the day W.O.D Complete the below work 3 Rounds of 12 x Wall Ball 20/14 24 x Situps […]

6/15/2021

W.U.  Coaches Choice (shoulder development) Strength:  4 Rounds of Half Kneeling Single Arm DB Strict Press 12/12 AHAP Single Leg RDL x 10/10 :30 sec Hollow Hold from Rack W.O.D 3 Rounds for time of 15 x Box Jumps 24/20 400M Run 15 x Pushups 45 x DU’s Core: 3 sets 20 x V-Up’s

6/14/2021

W.U. Group Strength: Back Squat (20 Mins) Build to a new 1 RM W.O.D 21-15-9 Burpees to a bar American KB Swings 53/35 Alt 6PM ONLY Olympic Lifting work Strength: 1 RM Back Squat Clean Position 2 x Hang Cleans + 1 Push Press @ 70-75% of Clean + 5 Clean Deadlifts 5 sets, Every […]

6/12/2021

W.U.  Equipment Prep and Athlete individual W.O.D 2 Parts, Teams of 2 A:  2 Rounds individually timed: P1:  Sled Pull 100ft (P2 walks side by side) P2:  Sled Pull 100ft back to start Immediately into 200M Sprints each Immediately into 60 x Total Cals on Bike (break cals up any way) REST 5 Mins and […]

6/11/2021

W.U. General Group W.O.D 25 Min AMRAP of “FALKEL” 8 x Handstand Pushups 8 x Box Jumps 30/24 1 x Rope Ascent  

6/10/2021

W.U. Coaches Choice Skill:  Kipping/Shoulder Control 8 Mins, Practice stopping and starting shoulder control, hollow position W.O.D Complete this work in order Cash In:  3 Min Full Grip hollow hold on pullup bar (grip strength) 50 x Walking OH Lunge Steps 25L/25R, (44/26) 40 x Burpees 30 x Strict HSPU 20 x Atomic Situps 25/15 […]

6/9/2021

W.U.  Coaches Prep Strength:  Back Squat 4 sets 0f 3 reps @ 85% W.O.D 21-18-15-12-9-12-15-18-21 Cash In:  Building run KB Swings 53/35 Wall Ball 20/14 Cash Out: Building run Core:  Lateral Ball Toss with partner AUX: 6PM OLY work Strength: Back Squat same as above Snatch Grip Behind Neck Strict Press: 3 sets of 3 […]

6/8/2021

W.U.   Active Chest and Shoulder Strength:  Bench Press Build to a 20 Rep Heavy unbroken Bench Press W.O.D 27-21-15-9 Bike/Row Cals Box Jump Overs 24/20 Cash Out:  1 Max effort set of Pushups Core: W/Partner or Against the Wall 100 x Ball Pass in Russian twist position(i.e. feet up, balancing on backside)

6/7/2021

W.U.  Group CrossOver Symmetry WORK + Movement Coverage Strength: Press Complex (15 Mins) Build to a heavy Push Press x 2 + Push Jerk x 1 W.O.D 15 Min Clock, 5 Rounds of 3 x Bar MU’s 6 x TTB 6L/6R x Devils Press @ 50/35 *Scaling for MU’s and TTB will be on whiteboard […]

6/4/2021

W.U.  Coaches Choice and Stretch W.O.D 3 Parts A. 12 Min Clock 3 rounds 10/8 x Cals Assault Bike 10 x Jump Squats REST 2 Mins 2 Rounds 10/8 x Cals Assault Bike 10 x Jump Squats REST 1 Min 1 Round 10/8 x Cals Assault Bike 10 x Jump Squats B. 12 Min Clock […]

6/3/2021

W.U. Coaches choice Conditioning:  Partner Sprints 200M Interval Sprints, You go I go x 3 each If No partner rest the amount of time the sprint took Strength: 4 Sets Single Arm Banded Lat Pulldown x 12 per side Ring Dips from floor positions x 6 :60 sec Plank hold W.O.D 3 Rounds for time […]

6/2/2021

W.U. T-Spine and Band work Strength:  Back Squat 5 sets of 5 @ 80% of 5 RM from last week or Find 5 RM W.O.D Complete for time 40 x Box Step Overs 30 x Walking Lunges 20 x Russian KB Swings 53/35 10 x Stones over Shoulder 100/80 400M Run 10 x Stones over […]

6/1/2021

W.U.  Coaches Choice/Stretch 10-12 Mins Specific W.U.: Glutes/Hams activation Good Mornings (Bands) Unloaded Sumo Deadlift work Strength:   Sumo Deadlift 5 sets of 5 @ 75% of last weeks Heavy 3 Rep or Find the Heavy 3 Rep if you did not yet W.O.D  for time complete 25 x Cals Bike 20 x Wall Ball 10 […]

5/28/2021

W.U.  Coaches Choice and setup W.O.D  work through the below Buy In: 1 Mile RUCK:  WT Vest or Carry DB 20/14 50 x Box Jumps 50 x Alt DB Clean and Jerks 50/35 50 x Up/Down’s 50 x Ball Slams 30/20 50 x Air Squats 50 x High Plank Alt Shldr Taps Cash Out: 800M […]

5/27/2021

W.U.   Coaches Stretch Conditioning:  10 Rounds of 10 x Cals bike/ 15 x Cals Row 10 x Pushups W.O.D “Annie”10 min Cap 50-40-30-20-10 Double Unders Situps Core: 4 Sets of 1st Step of TGU x 8L/8R, AHAP

5/26/2021

W.U.  Tires n things Skill: Ring Grip (False) 8 Mins work on grip in to pull throughs Strength: Strict Pullups 8 Mins, 3 sets of MAX effort strict pullup work Workout is 2 variations W.O.D Option A: 15 Min, 3 min sections, 2 mins of work, 1 min of rest 5  x TTB 5 x […]

5/25/2021

W.U.  Coaches Choice Strength:  Deadlift Build to a 3RM in the Sumo Deadlift position W.O.D 5 RFT of 12 x Deadlifts 185/125 400M Run Core:  landmines 4 set of 10L/10R

5/24/2021

W.U.  Group Specific:  Squat Prep Strength:  Back Squat (20 Mins) Build to a 5 RM for the day W.O.D 21-15-9 Power Cleans 135/95 Handstand Pushups Aux:  4 Sets of Bulgarian Split Squats 10/10 use 45/35 barbell and elevate back foot

5/21/2021

W.U. General Group W.O.D Complete all tasks, work through the list in any order Buy In: 400M Run + 2 Min Plank 100 x Double Unders 80 x Alt DB Snatches 50/35 60 x Pullups 40 x Thrusters 75/55 20 x Strict HSPU 10 x Stones over Shoulder 150/100  

5/20/2021

W.U. Coaches Choice Conditioning: A.  3 x :60sec Max Effort Cals Bike 1 min rest between each B.  2 rounds 2 Mins Max Effort Distance 1 Min rest Strength: 3 sets of Banded L-sit Lat Pulldown 12-15 reps Half Kneeling Strict Press  x 10l/10R (pick same weight for 3 sets) W.O.D AFAP Complete 30-20-10 Box […]

5/19/2021

W.U.  Coaches Choice Strength:  4 Sets of Band Tension unbalanced Bench Press 12-15 reps After Each set 3 x Ballistic Pushups W.O.D for time complete 100 x Burpees *Top of ever min including start Power Cleans x 5 @ 95/65 Core:  Bar Rollouts 4 sets of 10

5/18/2021

W.U.  Coaches Choice Strength: A.  Pullups x 4 sets Set 1-2:  Max Effort Pullups Set 3-4:  Max Effort Chinups B. Pendlay Rows 3 sets of 5 AHAP Seated DB Tricep Ext 3 sets of 12-15 W.O.D 21-15-9 (10 Min Clock) Deadlifts 225/155 Wall Ball 20/14

5/17/2021

W.U  Band Shoulder Work Strength:   Strict Press (12 Mins) Build to Heavy 4 rep for the day W.O.D 3 Rounds for time of 25 x American KB Swings 53/35 400M Run 20 x Step Ups with KB 53/35 Core:  Pullovers (lying down) 4 sets of 10 w/DB

5/14/2021

W.U.  Quick variation W.O.D Complete the following Cash In: 800M Ruck 50/40 (wear a weight vest if you have one as well) 10 Rounds of the following 12 x Goblet Squats with w/Rucked with + Vest if worn 8 x TTB/Hanging Knee Raises 4 x HSPU w/Weight Vest Cash Out: 800M Ruck 60/50 + weight […]

5/13/2021

W.U.  Coaches Choice Strength Work:  3 Sets of Single Leg RDL (use KB), Weight as heavy as possible but maintain balance and position Use TEMPO 3 sec top to floor, 3 sec Floor to top.  8/8 reps Kneeling Band Row from Rack. 10/10 reps  High tension Barbell Work:  Deadlift In 12 mins Work to a […]

5/12/2021

W.U. Coaches Prep Skill:  Strict Pullups 3 sets of Max Effort Sets or Find 1 set of Max effort reps Strength: Snatch Work Work through Snatch positioning Develop OH Squat mechanics W.O.D 15 Min Clock 1-2-3-4-5 Rope Ascents 5-4-3-2-1 Full Snatch Men: 75, 95, 135, 155, 185 Women: 55, 75, 95, 115, 135

5/11/2021

W.U. Shoulder Mobility Strength:  2 Parts, 3 Sets of each A. Half Kneeling Strict Press:   10/10 AHAP Kneeling Plate Roll outs x 12-15 B. Half Kneeling Single Arm Lat Pulldown  x 12/12 (use band tension) Barbell Bicep Curls  x Max Effort Sets 45/35/15 barbell W.O.D Complete AFAP 10-8-6-4-2 Push Jerk @ 155/105 30 x Double […]

5/10/2021

W.U.  Coach Led Skill:  8 Min Work on Shoulder Control for Kip Strength: 3 sets of Skater Squats  x 12/12 Lateral Step Overs x 10 W.O.D 20 Min Clock 10 Min AMRAP of :30 Sec Plank 20 x Alt Lunges 10 x Pushups REST 2 Mins 8 Min AMRAP of 5 x Pullups 10 x […]

5/8/2021

W.U.  Clean, Jerk and Snatch Prep Strength:   Athlete’s Choice (20 Mins) Heavy Single Clean and Jerk or Heaving Single Snatch (Full) W.O.D 12 Min AMRAP of Snatch or Clean n Jerk Ladder Burpees over bar **Weights and numbers to be determined tomorrow  

5/7/2021

W.U.   Coaches Choice Group:   WOD Talk through W.O.D 2 Parts A: 5 Rounds of (16 Min Cap) 500M Row 30 x Bear Crawl Alt shoulder taps 15 x TTB REST 5 Mins B: 5 Rounds of (16 Min Cap) 400M Run 20 x Wall Ball 20/14 10 x Strict Handstand Pushups **Weight Vest Optional Part […]

5/6/2021

W.U.  Coaches Stretch Conditioning/Active W.U. Group A:  Tabata Bike (4 Mins) (2 mins to clean) Group B: 4 Sets of (6 Mins) 15 x Barbell Good Mornings 5 x Strict Pullups *Flip Flop once complete with each section W.O.D 21-18-15-12-9-6-3 Russian KB Swings 44/26 Ring Rows Half Group Start on KB Swings/other half start on […]

5/5/2021

W.U. 3 Rounds 2L/2R x Multi Directional Lunges 5 x Pushups 10 x Situps 15 x Air Squats Strength:  2 Parts, 3 Sets AHAP 12/12 x DB Row Seat Plate Tricep Ext x 10-12 reps W.O.D 4 Rounds for time of 20 x Weight Box Step Overs 24/20 @ 50/35 20 x OH Lunges 10L/10R […]

5/4/2021

W.U Coaches Prep, Shoulder concentration Strength:  Press Complex, Build to heavy single (15mins) 2  x Push Press + 1 Push Jerk off Rack W.O.D 21-15-9 Push Press 135/95 Burpees ___________________________________ CoreFit: W.U.  Coaches Idea Strength:   2 Parts, 3 sets Standing Single Arm Strict Press (DB) AHAP 12/12 Box assisted bentover tricep extention W.O.D 21-15-12-9-6-3 Double […]

5/3/2021

W.U.  Coach Led Strength:  12 Min Clock Build to a Heavy Power Clean + 3 Front Squats W.O.D 3 rounds, 3 Min AMRAP, 1 Min Rest 3 x Pushups 6 x Thrusters 95/65 24 x DU’s Core:  Landmine 4 sets of 10L/10R

5/1/2021

W.U. Rack Prep W.O.D 2 Parts Section A: 12 Min Build to a triple Front Squat Section B: 18 Min AMRAP of 3  x Bar Muscle Up’s (Use bands as needed) 9 x Box Jumps 30/24 6 x Stones over shoulder 150/100 1 x Rope Ascent

4/30/2021

W.U.  Band Shoulder Work and Prep Skill:  Handstand Pushup Coverage W.O.D 2 Sections A: 10 Min Clock 2 x Strict HSPU 12/10 Calories on Bike *Each round add 2 HSPU to your work load i.e. 2,4,6,8 etc…. REST 2 Mins B: 10 Min Clock, 5 Rounds 10 x Alt DB Snatches 50/35 8 x TTB […]

4/29/2021

W.U.  Coaches Choice Strength Work:  2 Parts A: 4 Sets of 10-12 x Pendlay Row Tricep Pressdown  x 15 w/Bands B:  3 Sets of 10-15 x Good Mornings Bicep Curls 8-12 reps W.O.D  4 Rounds of the following 20 x Abmat Situps 30 x Alt Reverse Lunges 40 x Low Plank Lateral Hip Tilts :60 […]

4/28/2021

W.U.  Coaches Choice Strength:  15 Min Clock Build to a heavy single of 1 x Power Clean + 5 x Push Presses W.O.D Complete the following A: 9 Min Clock Min 1:  Max Effort Power Clean + Shldr to OH @ 95/65 Min 2: Max Effort Lateral Burpees over bar Min 3: REST Repeat for […]

4/27/2021

W.U.  Coaches Plyo Drills Strength:  2 Segments, 4 sets Half Kneeling Strict Press 8/8 (AHAP) 5/5 x Windmills Bulgarian Splits Squats 10/10 W.O.D 3 Rounds for time 400M Run 12 x Box Jumps 24/20 21 x KB Swings 53/35

4/26/2021

W.U.  Foam Roll and Band Work Strength:  2 Parts A:  Back Squat 4 sets of 5 @ 75% B. 5 Rounds, Each a Sprint 15/12 Cals Bike 8 x Box Jumps (add height each round to box jumps) **REST a Full :60sec after each round W.O.D 12 min Clock, Complete the following 50-40-30-20-10, DU’s/ triple […]

4/23/2021

W.U.  General Active W.U.  2  Sets of 5 x Hang Power Clean 5 x Power Cleans 5 x Front Squats 5 x Squat Cleans 10L/10R x Bent Over Rows W.O.D Complete the below Segment 1 400M Run 50 x Hang Power Cleans 75/55 15 x Burpees over bar Segment 2 400M Run 30 x Power […]

4/22/2021

W.U.  Coaches Choice Conditioning:   Tabata Bike or Row W.O.D 5 rounds of Max Effort Work Min 1: Wall Ball 20/14 Min 2: Alt Lunges Steps Min 3: Russian KB Swings Min 4: Pushups Min 5:  REST Goals:  Try and reach the below numbers 150 + WB 200 + Lunges 100+ Swings 100 + Pushups

4/21/2021

W.U.  Group General Specific:  Shoulder Complex W.O.D Complete the following Buy In:  100 x DU’s/300 x Singles then 4 Rounds 25 x OH KB Hold in place Marches 53/35 (alt sides each round, 25 is 25 Marches) 25 x Plate Snatches 25/15 25 x Floor Presses 115/75 Cash Out: 100 x DU’s/300 x Singles (this […]

4/20/2021

W.U.  Coaches Choice W.O.D Complete the following work 1000M Row/2 Miles Bike then 10 rounds of 10 x Strict Press 75/55 10 x Abmat Butterfly Situps 10 x Box Jumps 24/20 then finish 1000M Row/2 Mile Bike  

4/19/2021

W.U.  Group Skill:   Rack Position work W.O.D Complete the following 1 Mile Run 100 x Pushups 100 x Bent Over Row 95/65 100 x Front Squats 95/65 *Athlete will break this work up however they chose to include the run *However, every athlete will start with the minimum of a 400M run  

4/16/2021

W.U.  Coaches Choice W.O.D 5 x 3 min AMRAP, 1 min rest AMRAP is 3 x 8-Count Body Builders 6 x Hang Cleans 95/65 9 x Shoulder to OH 95/65 Core:  Coach decision

4/15/2021

W.U.   Coaches Choice Conditioning Work:  Chose one 12 Min Cap 1 Mile Timed Run 2000M Timed Row 3 Mile Bike Timed W.O.D for time complete 50 x Pullups/ Bent Over row equivalent 135/95 50 x Ball Slams 30/20 50 x KB Swings 53/35 50 x OH Alt In place Lunges 35/26    

4/14/2021

W.U. Coaches Choice W.O.D 25 Min AMRAP of 1 x Deadlift 315/225 3 x HSPU 5 x Wall Ball 20/14 Recovery:  10 Min Stretch/Roll protocol

4/13/2021

W.U. Coaches Choice Strength: 2 Parts, Switch groups after completion A: 5 sets of Kneeling Banded Lat Pulldown x 12 10 x Ring Rows B: 4 sets of Turkish Get Up’s 2/2 AHAP HS Walks to Wall Hold, 3 Walks + 1 x :30 sec hold on 3rd walk W.O.D 12 Min AMRAP of 3L/3R […]

4/12/2021

W.U.  Coaches Choice Strength Work:  2 Parts, Switch groups after completion A. Back Squat Build to a 4 Rep Max ( no more than 7 sets, 32 total reps) B. Skill Work, 5 sets Work on Pistol Variations 3/3 each set (develop this balance and skill) 4 x Kneeling to Box Jump as high as […]

4/10/2021

W.U.   Coaches choice and WOD walk through W.O.D  W/Partner, 20 Min AMRAP of Partner A:   Run around the building Partner B:  works on AMRAP of 10 x Deadlifts 155/105 10 x Box Jumps 30/24 10 x Lateral Burpees over bar *once the team hits 10 Rounds then AMRAP of Partner A: 250M Row or 20/15 […]

4/9/2021

W.U.  Coaches Choice W.O.D  3 Parts and a win for the weekend A:  3 Rounds, 4 Min Rounds, 1 Min Rest (14 Mins) 3 x Cleans @ 155/105 20 x Alt DB Snatches 35/20 1 Min Max Effort Burpees REST 3 Mins B: 3 Rounds, 4 Min Rounds, 1 Min Rest (14 Mins) 15 x […]

4/7/2021

W.U.  Coaches Choice Strength: 4 Rounds 10 x Halo L/10 x  Halo R (AHAP) Hollow Plank :60 sec 20 x Good Mornings 75/55 W.O.D  4 RFT of 30 x Calories 30 x Wall Ball 30 x Box Jumps

4/6/2021

W.U Coaches Choice Plyo Drills:  4 Individual rounds for 20 x Lateral Hurdle Jumps 10 x Alt Jumping Lunges 3 x Seal Burpees Strength: 3 Sets of 12 x Seated Barbell Strict Press in L-Sit 95/65 or less (pause 2 sec overhead) 10 x Banded Upright Rows 8 x Scarecrow Internal/External Rotation w/2.5# plates W.O.D […]

4/5/2021

W.U.  Coaches Choice Strength:  2 Parts A.  Back Squats, Speed 3 Warm up sets of 3 Jump Squats w/unloaded bar 45/35 5 sets of 10 reps @ 50% or 1 RM Approx After each 50% set, 10 High Knees into Full Squat + Box Jump x 3 reps B. Conditioning Work, 6 Sets of 15/10 […]

4/2/2021

W.U.  Coaches Option W.O.D  Multi Part, Running clock for A:  Complete in any order 50 x Wall Ball 50 x Box Jumps 50 x Deadlifts 155/105 REST 2 Mins B: for time complete 10 Rounds of 400M Run W/Weight Vest or Med Ball 20/14 then 10 Rounds of w/Weight Vest Back Row: 5 x Pullups […]

4/1/2021

W.U.  Coaches Option Core 1: Tabata Hollow Rocks Conditioning: 5 Sets of 1 Min Sprints 30 x DU’s AMRAP of Burpees in Remaining time REST 1 Min after each 1 Min work period Core 2: 4 Rounds of 15 x V-Ups, into 15 x Crunches, into 15 x Hollow Situps, into 15 x Supermans REST […]

3/31/2021

W.U. Coaches Choice Strength:  2 Parts, 24 Min Clock A.  8 Min EMOTM complete 1 x Back Squat @ Approx 80-85% of 1RM 3 x Strict Dips B. 12 Min Clock, 4 Sets of Seated DB Strict Press  x 10 Bent Over Lateral Raises x 12 20 x Bear Crawl Alt Shldr Taps W.O.D 5 […]

3/30/2021

W.U.  Coaches Choice Strength:  4 Sets of L-Sit KB Press Single Side 12/12 6L/6 Right Single Leg RDL 3L/3R Turkish Get Up W.O.D 12 Min AMRAP Buy In:  400M Run Remaining Time:  AMRAP of 30 x Double Unders 5 x Foot Elevated Pushup (2 x 45’s M, 2 x 25’s W) 15 x Russian Swings […]

3/29/2021

W.U.  Coaches choice Strength:  10 min clock, 5 sets of each movement Even Mins: 6 x Strict HSPU or Variations (see whiteboard) Odd Mins: 3 x Power Cleans *For the HSPU start off where you currently are if we did in WOD, develop the position from that point *For the Power Cleans, Chose a base […]

3/26/2021

W.U.  See whiteboard W.O.D 2 Parts A: 15 Min Clock 2-4-6-8-10-8-6-4-2 Alt DB Snatches 80/60 (or as heavy as possible) 12-12-12-12-12-12-12-12-12 Floor Based TTB REST 3 Mins 10 Min Clock, 10 RFT of 5 x Wall Ball 20/14 3 x Strict HSPU 1 x Power Clean 185/135  

3/25/2021

W.U.  Coaches Choice Core A: 4 rounds (7 mins) :20L/:20R Side plank Star Position Plank Shoulder Taps  x 20 (balanced hips, limit rotation) Conditioning: 5 Rounds of (10 mins) :90 sec Max Calories :30 sec REST Core B: 3 rounds of (8 mins) 20 x Weighted Deadbugs 25/15 20 x Alt Knee to opposite elbow […]

3/24/2021

W.U.  See Whiteboard Strength:   Clean and Jerk Full Clean Split Jerk Position Work Work through lighter weight W.O.D 15 Min Clock 5 Min:  Max Effort Wall Ball 20/14 4 Min:  Max Effort Box Jumps 24/20 3 Min:  Max Effort Clean and Jerks 155/105 2 Min:  Max Effort Calories 1 Min:  Max Effort Up/Down’s

3/23/2021

W.U. Coaches Choice Strength:  4 Sets of 8L/8R Single Leg RDL’s 95/65 or less 12 x Good Mornings 95/65 or less 12 x Bar Assisted Leg Lifts (TTB simulation) W.O.D 3 rounds of 3 Min AMRAPs, 1 Min Rest In 3 Mins Complete AMRAP’s as possible of 9 x Front Squats 75/55 6 x KB […]

3/22/2021

W.U.  Upper Strength: 2 Parts A:   Strict Press 5 sets of 8 Increase Load each set so choose a smart starting load B:  4 sets of the following 2 L/2 R Multi Direction Lunge Front Foot Elevated Wt’d Lunge 8L/8R 15-20 x DB Lateral Raises W.O.D 25-20-15-10-5 Calories 50-40-30-20-10 Situps

3/18/2021

W.U.  2 Sets of the following work 20 x Deadbug 15 x Banded Good Mornings 10L/10R x Kneeling Trunk Rotation 10 x Scap Pullups 10L/10R x Standing KB Press Plyo: 4 sets of 3 Hurdles + 1 Squat + High Box Jump Conditioning: 10 RFT of 10/8 Cals 10 x Wall Ball 20/14 Core:  2 […]

3/17/2021

W.U.  Coaches Choice Skill:  Bar work Power Snatch Strength:  Power Snatch Translate bar work, establish effective WOD weight W.O.D 12 Min Cap “INGRID” 10 RFT of 3 x Power Snatches 135/95 3 x Burpees over bar

3/16/2021

W.U.  Coaches Choice Strength:  2 Segments, 5 sets 8 x Stiff Leg Deadlift on risers (use a 45# plate to stand on) 4 x Kneeling to Box Jump 24/20″ DL Weight Options: Men: 205,185,155,135,115 Women: 155,125,105, 85 *Chose 1 and use for all 5 sets W.O.D 3 x 3 Min AMRAP’s of 24 x DU’s […]

3/15/2021

W.U.  Coaches Choice Strength:  2 Parts A:  Front Squat 5 x 5 (Weight choices on whiteboard) B: 4 sets of the following 8L/8R Half Kneeling Strict Press Med Ball Russian Twists x 16 (30/20) 8 x Tempo Pushups  3,2, 1 W.O.D. for time complete the following 21-15-12-9-6 Thrusters 75/55 Calories  

3/12/2021

W.U.  Coaches Choice Strength:  2 Parts , 4 sets Close Grip Deadlift  x 8 reps Banded Hip Rotations x 10 per side Skill: Cover CJ movement and warm up to weight W.O.D “Grettel” 10 Rounds for time of 3 x Clean and Jerks 135/95 3 x Burpees over bar

3/11/2021

W.U. Coaches Choice Skill:  W/Kettlebells Establish a Proper 2 rep per side, as heavy as possible TGU. Core 1:  3 Rounds of 40 x Russian Twists 30 x Straight Leg Sit-ups with Reach 20 x Knee Crossover Mountain Climbers W.O.D 21-15-9-9-15-21 Wall Ball Box Jumps Core 2: 3 Rounds of 25L/25R x Lateral Hip touches […]

3/10/2021

W.U.  Coaches Choice W.O.D ” Cindy” or  “Mary” 20 Min AMRAP’s Cindy: 5 x Pullups 10 x Pushups 15 x Squats or “Mary” 20 Min AMRAP of 5 x Handstand Pushups 10 x Single Leg Squats (pistols, alternating) 15 x Pullups **Supplement for Pullups will be listed

3/9/2021

W.U.   Coaches Choice Strength: A:  Deadlift 3 sets of 10 (establish a 10 RM) 20 x Hollow Situps in between sets B:  Strict Press in 5 sets build to a 5 RM 12 x Face Pulls in between sets W.O.D for time complete AMRAP of 50 x Double Unders 40 x Alt Lunges 30 x […]

3/8/2021

W.U.  Coaches Work Strength:  2 Groups A:  Back Squat 3 sets of 10 reps @ approx 70% of 1 RM B: Upper Body 3 sets of 10 reps Floor Press ( choose heavy) Floor Wipers x 20 W.O.D 4 Rounds for time of (10 Min Clock) 10 x Power Snatch 75/55 10 x Burpees 10 […]

3/5/2021

W.U.  Coaches Choice (see whiteboard)

Strength:   Max OUT Friday

Snatch

3/4/2021

HIIT/HYBRID/Core Fit:  Active recovery day

W.U. Coaches Choice

10 Min Mobility Stretching, Lumbar, hip and shoulders

3/3/2021

W.U.  See Whiteboard Strength:  Clean Work Complex:  EMOTM for 10 mins Power Clean + Hang Power Clean + Hang Clean + Front Squat W.O.D 12 Min AMRAP of 4 x Hang Power Cleans 185/125 6 x Lateral Burpees over bar 8 x TTB __________________________________________ CoreFit: W.U.  Hips/Ankles Active W.U. 3 rounds of 20-40-20 suicide plus […]

3/2/2021

W.U.  Coaches Choice Strength:  2 Parts A: 4 sets of Deadlift 10 Unbroken Reps (controlled position) no more than 80% of 1 RM or 225/155 or less 12 x Weighted Lunges Front foot on 25# Plate (6 reps per side) 50/35 DB B: 3 Sets Floor Press x 10 reps 135/95 or less 20 Alt […]