Monday 8/27/18


Strength:

E2MOM

Pause Front Squats

5x2 

Metcon:

75 Wallballs 20/14

Run 1 mile

75 Wallballs 20/14



Friday 8/24/18


Strength:

Back Squats

1x4 80%​

2x3 85%

3x2 90%

Metcon:

2 min amrap

8 thrusters 95/65

4 Bar Facing Burpees

Rest 3 min

2 min amrap

6 thrusters 115/75

6 Bar Facing Burpees

Rest 3 min

2 min amrap

4 thrusters 135/85

8 Bar Facing Burpees



Thursday 8/23/18

 

Mobility:

Metcon:

"Partner Wod"

16 min amrap

12 T2B

12 Hang Pwr Snatch 95/65

12 Box Jumps 24/20

​alternate movements

 

 

Wednesday 8/22/18

 

Strength:

EMOM x 10 min

a) 5 strict Press 70%

b) 10 Ring Rows

Metcon:

3 rounds

Row 500/450m

Run 800m

Rest 3 min

 

 

Tuesday 8/21/18

 

Strength:

E2MOM x 7

3 Cleans + 2 Front Squats + 1 S2OH

Metcon:

10 min ​Amrap

2-4-6-8-10....

Squat Cleans 155/105

​40 Double Unders

​compare to 10/16/17

 

 

Monday 8/20/18

 

Strength:

Find 1 RM

Front Squat

Wod:

"Helen"

3 Rounds

Run 400m

 21 KBS 53/35

12 Pull-ups

 

 

Friday 8/17/18

 

Strength:

Back Rack Lunges

4x8- heavier than last week

Metcon:

Buy In: 30/21 Cal Bike

2 rounds

18 Thrusters 95/65

36 Sit-ups

18 Pull-ups

 

 

 

Thursday 8/16/18

 

Mobility:

Metcon:

"Partner Wod"

14 min amrap

50 Cal Row

75 Ball Slams 40/30

50 Burpees over the rower

​partners alternate running 200m

 

 

Wednesday 8/15/18

 

Strength:

 

EMOM 10 min

Even: 3 Front Squat 80%

Odd: 5-10 Strict HSPU

Metcon:

50 Wallballs 20/14

100 Double Unders

50 T2B

100 Double Unders

50 Wallballs 20/14

 

 

Tuesday 8/14/18

 

Strength:

Every 90 sec x 8

Pwr Clean + Jerk

Metcon:

10 min amrap

1, 2, 3, 4, 5...

Clean & Jerk 155/105

Shuttle Run 

 

 

 

Monday 8/13/18

 

Strength:

CrossFit Total

1 RM

Strict Press

Back Squat

​Deadlift

 

 

Friday 8/10/18

 

Strength:

Back Rack Lunges

4x10

Metcon:

7 Rounds

10 T2B

15 Wallballs 20/14

​10 Box Jump overs 24/20

 

 

Thursday 8/9/18

 

Mobility:

Metcon:

"Partner Wod"

3 min amrap

​Squat Clean & Jerk 135/85

Rest 2 min

4 min amrap

Squat Clean & Jerk 155/105

2 min rest

5 min amrap 

Squat Clean & Jerk 185/125

 

 

Wednesday 8/8/18

 

Strength:

Every 90 sec x 6 

5-10 Strict Pull-ups

+

3 Strict Press 75-80%

Metcon:

40/30 cal Row

30 HSPU

20 Burpee Box Jump overs 24/20

Rest 1 min

30/20 cal Row

20 HSPU

10 Burpee Box jump overs 24/20

 

 

Tuesday 8/7/18

 

Strength:

E2MOM x 8

Pwr Clean + Hang Clean + Jerk

Metcon:

Run 400m

15 Deadlifts 275/185

45 Sit-ups

150 Double Unders

45 Sit-ups

15 Deadlifts 275/185

Run 400m

 

 

 

Monday 8/6/18

 

Strength:

Back Squats

5x2

Metcon:

Games bicouplet 1

21-15-9

Snatches 85/55

​C2B Pull-ups

 

 

Friday 8/3/18

 

Strength:

Pause Front Squats

5x2

2 sec pause

Metcon:

10 min amrap

21 Wallballs 20/14

14 Front Rack Lunges 95/65

7 Bar Facing Burpees

 

 

Thursday 8/2/18

 

Mobility:

Metcon:

"Partner Wod"

3 Rounds each 

Pwr Snatch 95/65

T2B

Push Press 95/65

rd1- :30

rd2- 1:00

rd3- 1:30

 

 

 

Wednesday 8/1/18

 

Strength:

E2MOM x  6

Run 200m + 5-10 Strict hspu

Metcon:

4 rounds

Row 250/200

10 Burpee Box Jump overs 24/20

​20 Sit-ups

rest 3 min

 

 

Tuesday 7/31/18

 

Strength:

E2MOM x 8

2 Pwr Clean + 2 Push Jerk

Metcon:

8 min amrap 

5 Clean & Jerk 135/95

10 C2B Pull-ups

20 Double Unders

 

 

 

Monday 7/30/18

 

Strength:

Back Squats

6x3

Heavier than last week

Metcon:

"Nancy"

5 Rounds

​Run 400m

15 OH Squats 95/65

 

 

 

Friday 7/27/18

 

 

Strength:

OH Squat

Find 1 RM

Metcon:

4 Rounds

20 Wallballs 20/14

10 Deadlifts 225/155

Run 200m

 

 

Thursday 7/26/18

 

Mobility:

Metcon:

"Partner Wod"

3 rounds

6 min amrap

50/35 Cal Row

25 Pwr Cleans 155/105

amrap Muscle Ups

Rest 3 min

 

 

Wednesday 7/25/18

 

Strength:

Strict Press + Push Press

5x4+3 @ 70-75%

Metcon:

4 rounds

8 S2OH 135/95

12 Front Squats 135/95

20 Sit-ups

 

 

 

Tuesday 7/24/18

 

Strength:

E2MOM x 8

​Hang Snatch + 2 Snatch

Metcon:

2 rounds

4 min amrap

3-6-9-12-15...

Pwr Snatch 115/75

Box Jump overs 24/20

​Rest 3 min

 

 

Monday 7/23/18

 

Strength:

Back Squats

5x4

Metcon:

"Nicole"

20 min amrap

Run 400m

Max Unbroken Pull-ups

 

 

Wednesday 7/18/18

 

Strength:

Strict Press 

Find max in 8 min

then

4x5 65-70%

Metcon:

10 min amrap

25 Wallballs 20/14

15 Pull-ups

 

 

Tuesday 7/17/18

 

Strength:

E2MOM x 7

Pwr Snatch + OH Squat + Hang Snatch

Metcon:

2 rounds

25 Hang Pwr Snatch 95/65

Run 800m

 

 

 

Monday 7/16/18

 

Strength:

Back Squats

4x6

Metcon:

"Diane"

21-15-9

Deadlifts 225/155

HSPU

 

 

Friday 7/13/18

 

Strength:

Every 90 sec x 8

Squat Snatch +  OH Squat

Metcon:

10-20-30-20-10

Wallballs 20/14

Box Jumps 24/20

 

 

Thursday 7/12/18

 

Mobility:

Metcon:

"Partner Wod"

10 rounds

12 Deadlifts 225/155

Run 200m

alternate rounds

 

 

 

Wednesday 7/11/18

 

​Strength:

Strict Press

3x3

Push Press

3x2

Push Jerk 

3x1

Metcon:

3 rounds

30/22 cal Row

15 HSPU​

100 Double Unders

Rest 2 min

 

 

Tuesday 7/10/18

 

Strength:

E2MOM

Pwr Clean

3x3 TnG

3x2 TnG

3x1

Metcon:

7 min amrap

1-2-3-4-5....

Hang Pwr Cleans 135/85

4 Bar Facing Burpees

 

 

Monday 7/9/18

 

Strength:

Back Squats

3x8

105% of 10RM

Metcon:

"Cindy"

5 Pull-ups

10 Push-ups

​15 air squats

 

 

Friday 7/6/18

 

Strength:

E2MOM x 16 min

3 Front Squats

(heavier than last weeks complex)

Metcon:

10 min amrap

15 Wallballs 20/14

10 T2B

​15 Box Jumps 24/20

 

 

Thursday 7/5/18

 

Strength:

Run 200m

rest 30 sec

Run 400m

Rest 1 min

Run 800m

rest 1 min

Run 400m

Rest 30 sec

Run 200m

Metcon:

8 min amrap

2-4-6-8-10...

Squat Snatch 95/65

Bar Facing Burpees

 

 

Tuesday 7/3/18

 

Strength:

 

4x5

Strict Press

rest 30 sec

Max

Push-ups

​rest 90 sec

Metcon:

3 rounds

20 Pull-ups​

15 KBS 70/53

75 Double Unders

 

 

Monday 7/2/18

 

Strength:

Every 90 sec x 10

​Squat Clean + Split Jerk

Metcon:

"Grace"

​30 Clean & Jerks 135/95

 

 

Friday 6/29/18

 

Strength:

5 sets

Front Squats 

1 Tempo + 2 FS

23x1

Metcon:

3 rounds

25 Wallballs 20/14

Run 200m

20 FR Lunges 95/65

Run 200m

 

 

 

Thursday 6/28/18

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

45 Double Unders

15/12 Cal Row

15 T2B

alt movements

 

 

 

Wednesday 6/27/18

 

Strength:

Deadlifts

10-8-6-4-2

Metcon:

2 rounds

4 min amrap

10 HSPU

5 Bar Facing Burpees

10 OH Squats 95/65

5 Bar Facing Burpees

rest 2 min

 

 

 

Tuesday 6/26/18

 

Strength:

E2MOM x 7

2 ​Pwr Clean + 3 Push Jerk

Metcon:

2 Rounds

15 Pwr Cleans 155/105

Run 400m

30 Box Jumps 24/20

Run 400m

 

 

 

Monday 6/25/18

 

Strength:

10 RM Back Squat

Metcon:

"Jackie"

Row 1000m

50 Thrusters 45/35

30 Pull-ups

 

 

Friday 6/22/18

 

Strength:

Every 90 sec x 8

Pwr Snatch + 3 OH Squats

Metcon:

20-18-16-14...4-2

Wallballs 20/14

10-9-8-7...2-1

T2B

 

 

Thursday 6/21/18

 

Mobility:

Metcon:

"Partner Wod"

​14 min amrap

10-20-30-40-50...

KBS 53/35

5-10-15-20-25...

Burpee Box Jump overs 24/20

 

 

Wednesday 6/20/18

 

Strength:

4 sets

Run 400m​

rest 1 min

Metcon:

3 rounds

2 min amrap

8 S2OH 135/95

32 Double Unders

rest 1 min

 

 

Tuesday 6/19/18

 

Strength:

Find a Max Complex

Pwr Clean + Hang Squat Clean

Metcon:

4 Rounds

20 Box Jumps 24/20

10 Pwr Cleans 135/95

20/15 Cal Row

​rest 2 min

 

 

Monday 6/18/18

 

Strength:

3x10

Back Squat

65, 70, 75%

Metcon:

"Fran"

21-15-9

Thrusters 95/65

​Pull-ups

 

 

Friday 6/15/17

 

Strength:

Front Squats​

4x4 75%

 

Squat Snatch

4x3

Metcon:

2 rounds

10 Pwr Snatch 95/65

15 T2B

10 Pwr Snatch 95/65

15 C2B

 

 

 

Thursday 6/14/18

 

Mobility:

Metcon:

"Partner Wod"

2 rounds

Amrap 9 min

60 Deadlifts 225/155

60 Bar Facing Burpees

Remaining time

Row for Cal

​Rest 2 min

 

 

Wednesday 6/13/18

 

Strength:

Emom 10 min

even: 3-5 strict tempo pull-ups 3112

Odd: 20 sec hollow hold

Metcon:

Run 400m

60 Wallballs 20/14

Run 400m

30 Burpee Box Jump Overs 24/20

Run 400m

60 Wallballs 20/14

​Run 400m

 

 

Tuesday 6/12/18

 

Strength:

Every 90 sec x 8

4 Push Press + 3 Push Jerk

Metcon:

10 min amrap

4 Bar Muscle Ups

12 FR Lunges 115/75

48 double Unders

 

 

Monday 6/11/18

 

 

Strength:

Back Squat

3x10 

60, 65, 70%

Metcon:

2 Rounds

4 min amrap

10 Hspu

8 Pwr Cleans 155/105

​rest 2 min

 

 

 

Friday 6/8/18

 

Strength:

4 sets

Front Squats

2.2.2

80%

​rest 3 min

Metcon:

8 min amrap

10 KBS 70/53

15 SDLHP

20 Goblet Squats

Every time you break 10 burpees

 

 

Thursday 6/7/18

 

Mobility:

Metcon:

"Partner Wod"

16 min amrap

1 set UB each- Wallballs 20/14

1 set UB each- T2B

​every time you break- run 200m

 

 

Wednesday 6/6/18

 

Strength:

Every 90 sec x 8

Pwr Snatch

1.1

Metcon:

30/21 cal Bike

30 Deadlifts 225/155

30/21 cal Row

30 Deadlifts 225/155

 

 

 

Tuesday 6/5/18

 

Strength:

Strict Press

4x7

​Push Press

4x7

Metcon:

3 rounds

Run 400m

15 Push Press 115/75

10 Burpee Box Jump overs 24/20

 

 

Monday 6/4/18

 

Strength:

Back Squats

E2MOM

1-3: 3 Reps

4-6: 2 reps

7-9: 1 rep

Metcon:

12 min Amrap

6 Squat Clean 135/95

12 C2B Pull-ups

40 Double Unders

 

 

Friday 6/1/18

 

Strength:

E2MOM x 7

Squat ​Snatch + 2 OH Squat

Metcon:

5 Rounds

12 Pwr Snatch 95/65

12 Box Jumps 24/20

Run 200m

 

 

Thursday 5/31/18

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

30 T2B

40 KB FR Rev Lunges 53/35

50 Wallballs 20/14

​Every 90 sec- 5 burpees

 

Wednesday 5/30/18

 

Strength:

Every 90 sec x 8

3 ​Pwr Clean tng

Metcon:

12 min amrap

3-6-9-12-15...

Pwr Clean 155/105

50 Double Unders

 

 

Tuesday 5/29/18

 

Strength:

5 sets

Row 400/350m

rest 2 min

(negative splits)

Metcon:

6 min amrap

2-4-6-8-10...

Thrusters 95/65

Bar Facing Burpees

 

 

Friyay 5/25/18

 

Strength:

E2MOM x 6

2 Squat Clean + 3 Front Squats

Metcon:

2-4-6-8-10

Squat Clean 135/95

​4-8-12-16-20

Pull-ups

 

 

Thursday 5/24/18

 

Mobility:

Metcon:

"Partner Wod"

20 min amrap

50 cal Row

50 Deadlifts 225/155

50 Bar Facing Burpees

Alternate minutes

 

 

 

Wednesday 5/23/18

 

Strength:

Every 90 Sec x 8

Hang Squat Snatch + Squat Snatch

Metcon:

15 min amrap

30 Wallballs 20/14

60 Double Unders

Run 200m

 

 

Tuesday 5/22/18

 

Strength:

For Time:

Row 1000m

Run 800m

Metcon:

7 min amrap

3-6-9-12-15

T2B

Pwr Clean 135/95

Box Jumps 24/20

 

 

Monday 5/21/18

 

Strength:

E2MOM x 8 

Back Squats

Tempo 32X1

Metcon:

9 min amrap

12 Thrusters 95/65

16 KBS 53/35

12 HSPU

 

 

Friday 5/18/18

 

Strength:

3 rounds

Run 800m

rest 3 min

Metcon:

8 min amrap

12 T2B

9 Bar facing burpees

6 ​Deadlifts 275/185

 

 

Thursday 5/17/18

 

Mobility:

Metcon:

"Partner Wod"

18 min amrap

100' OH Lunges 75/55

75 Pwr Snatch 75/55

100' OH Lunges 75/55

75 Wallballs 30/20

 

 

Wednesday 5/16/18

 

Strength:

Every 90 Sec x 10

Squat Clean + Push Jerk

Metcon:

12 min Amrap

8 Clean & Jerk 135/95

16 Box Jumps 24/20

 

 

Tuesday 5/15/18

 

Strength:

EMOM

​a) Row 15/12 Cal

b) 15-20 Push-ups

c) 25 Sit-ups

Metcon:

1, 2, 3, 4...9, 10

Pull-ups

 KBS 70/53

Burpees

 

 

Monday 5/14/18

 

Strength:

5x3

Back Squats

31X1

heavier than last week

Metcon:

3 rounds

18 Thrusters 95/65

75 Double Unders

Run 400m

 

 

Friday 5/11/18

 

Strength:

E2MOM x 6 

2 ​Pwr Clean + 5 Front Squats

Metcon:

5 rounds

15 Pwr Cleans 115/75

10 FR Lunges 115/75

​10 Bar Facing Burpees 

 

 

Thursday 5/10/18

 

Mobility:

Metcon:

"Partner Wod"

12 Rounds

12/10 Cal Row

15 Wallballs 20/14

​Alternate rounds

 

 

Wednesday 5/9/18

 

Strength:

Every 90 sec

Split Jerk

2x3

3x2

3x1

Metcon:

For Time:

40 S2OH 155/105

40 C2B Pull-ups

EMOM 20 Double Unders

Start w/ DU

 

 

Tuesday 5/8/18

 

Strength:

E2MOM 16 min

Run 200m +

2 Pwr Snatch + 2 OH Sqauts

Metcon:

2 Rounds

15 Burpee Box Jump overs 24/20

25 Pwr Snatch 95/65

Rest 2 min

 

 

Monday 5/7/18

 

Strength:

5x3

Back Squat 

41X1

Metcon:

9 min amrap

3-6-9-12-15...

T2B

Deadlifts 225/155

 

 

Friday 5/4/18

Strength:

EMOM

1-3: 4 Muscle Snatch

4-6: 3 Pwr Snatch

7-9: 2 Squat Snatch

10-12: 1 Squat Snatch

Metcon:

2 rounds

4 min amrap

10 Pwr Snatch 115/75

10 ​Pistols

​rest 2 min

 

 

 

 

Thursday 5/3/18

 

Mobility:

Metcon:

"Partner Wod"

16 min amrap

45 Thrusters 75/55

25 Bar Facing Burpees

15 Bar Muscle Ups

 

 

Wednesday 5/2/18

 

Strength:

E2MOM x 9

Squat Clean

1.1.1

Metcon:

12 min amrap

10 Pwr Clean 155/105

30 Sit-ups

60 Double Unders

 

 

Tuesday 5/1/18

 

Strength:

EMOM 10 min

even: Run 200m

​Odd: 25 sec L Sit accumulation

 

 

EMOM 10 min

even: 8 Strict Press (ahap)

odd: 15 Box Jump Overs 24/20 (lateral)

Metcon:

5 Min Amrap

Row 500/450m

then amrap

12 Push Press 95/65

8 ​Box Jumps 24/20

 

 

Monday 4/30/18

 

Strength:

5x2

Tempo Front Squats

32X1

Metcon:

3 rounds

​Run 400m

21 Pull-ups

15 Wallballs 30/20

​9 Burpees

 

 

Friday 4/27/18

 

Strength:

Run 1 mile for time

Metcon:

 

2 rounds

4 min amrap

10 OH Squats 95/65

10 T2B

​Rest 2 min

 

 

Thursday 4/26/18

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

10-20-30-40-50-60...

KBS 70/53

50-100-150-200-250-300....

Double Unders

 

 

Wednesday 4/25/18

 

Strength:

Every 90 sec x 10

Split Jerk​

Metcon:

8 min amrap

10 HSPU

20 FR Lunges 95/65

 

 

Tuesday 4/24/18

 

Strength:

EMOM x 10

Pwr Snatch + Squat Snatch

Metcon:

Row 500/450

40 Pwr Snatch 75/55

40 Box Jumps 30/24

40 Pwr Snatch 75/55

Row 500/450

 

 

Monday 4/23/18

 

Strength:

Front Squat

1RM

Metcon:

21-15-9

Pwr Clean 135/95

Front Squat 135/95

C2B Pull-ups

 

 

Friday 4/20/18

 

Strength:

Back Squats

Every 2 min

5x5 80%

Metcon:

Buy In: 30/20 cal Bike

3 rounds

15 Pull-ups

10 Pwr Snatch 95/65

then:​ Cash out: 30/20 cal row

 

 

Thursday 4/19/18

 

Mobility:

Metcon:

"Partner Wod"

12 rounds

8 Box Jump overs 24/20

12 Push Press 95/65

Alternate rounds

 

 

Wednesday 4/18/18

 

Strength:

Find 1 RM

​Pwr Clean

Metcon:

3 rounds

8 Pwr Clean 185/125

16 T2B

48 Double Unders

 

 

Tuesday 4/17/18

 

 

Strength:

For time:

2k Row

Metcon:

Every 2.5 min x4

Run 400m

a: Amrap Deadlifts 225/155

b: Amrap HSPU 

rest 30 sec

 

 

Monday 4/16/18

 

Strength:

Back Squats

2x5

2x3

2x2

2x1

Metcon:

8 min Amrap

3-6-9-12-15...

Thrusters 95/65

1-2-3-4-5...

Bar Muscle Ups

 

 

Friday 4/13/18

 

Strength:

E2MOM x  10 

3 Pwr Clean + 2 Push Jerk

Metcon:

8 min amrap

40 Double Unders

10 Clean & Jerk 135/95

EMOM 3 Burpees 

 

 

 

Thursday 4/12/18

 

Mobility:

Metcon:

"Partner Wod"

20 min amrap

​Partner 1- 3 rounds of "Cindy"

Partner 2- Max Ball Slams 40/30

Switch

 

"Cindy"

5 pull-ups

10 Push-up

​15 air squats

 

 

Wednesday 4/11/18

 

Strength:

EMOM 10

5 OH Squats

20 Sit-ups

Metcon:

2 Rounds

40/30 cal Row 

30 Wallballs

20 Burpees

Rest 4 min

 

 

 

Tuesday 4/10/18

 

Strength:

E2MOM x 8

Snatch lift off + Snatch High Pull + 2 ​Pwr Snatch

Metcon:

3 Rounds

25 T2B

Run 200m

15 Pwr Snatch 115/75

Run 200m

 

 

Monday 4/9/18

 

Strength:

Front Squats

2x4

2x3

2x2

Metcon:

4 rounds

12 Front Squats 135/95

48 Double Unders

12 HSPU

 

 

Friday 4/6/18

 

Strength:

Front Rack Lunges

5x8

Metcon:

8 min amrap

12 T2B

36 Double Unders

12 S2OH 135/85

 

 

 

Thursday 4/5/18

 

Mobility:

Metcon:

"Partner Wod"

2 Rounds

75 Deadlifts 225/155

75 Wallballs 20/14

75 Burpees over bar (lateral)

1 partner works while other partner runs 200m

 

 

Wednesday 4/4/18

 

Strength:

EMOM​ x 12

5-10 Strict Pull-ups

20/15 Push-ups

35 sec L Hang

Metcon:

3 rounds

Row 400/325m

40 Sit-ups

40 KBS 53/35

Rest 2 min

 

 

Tuesday 4/3/18

 

Strength:

E2MOM x 8

Pwr Clean + Push Jerk

build to max

Metcon:

2 rounds

4 min amrap

6 Clean & Jerk 135/95

6 bar facing burpees

rest 4 min

 

 

Monday 4/2/18

 

Strength:

Back Squats

2x4

2x3

2x2

Metcon:

21-15-9

Wallballs 20/14

Pull-ups

Thrusters 95/65

​Box Jumps 24/20

KBS 53/35

​compare to 1/26/18

 

 

Friday 3/30/18

Strength:

OH Squats

5x3

Metcon:

10 min amrap

10 Front Squats 135/95

15 Pull-ups

10 Box Jumps 30/24

 

Wednesday 3/28/18

 

Strength:

Deadlifts 

5x3

Metcon:

21-15-9

Deadlifts 245/165

Run 400m

​compare to 11/21/14

 

 

Tuesday 3/27/18

 

Strength:

Push Jerk 

5x3

Metcon:

8 min amrap

9 S2OH 135/95

6 Bar Facing Burpees

30 Double Unders

 

 

Monday 3/26/18

 

Strength:

Back Squats

5x3 75+%

Metcon:

3 rounds

30 Wallballs 20/14

20 T2B

10 Pwr Cleans 155/105

 

 

Wednesday 3/21/18

 

Strength:

Pwr Snatch​

5x3 TnG

Metcon:

10 min amrap

12 Pwr Snatch 95/65

24 Air Squats

36 Double Unders

 

 

 

Tuesday 3/20/18

 

Strength:

3 rounds

Row 400m

15 Russian KBS 70/53

​Rest 2 min

Metcon:

75 Wallballs 20/14

Run 400m

50 Box Jumps 24/20

run 400m

25 Burpees

Run 400m

 

 

Monday 3/19/18

 

Strength:

E3MOM x 6 

Pwr Clean + 3 Front Squats + Jerk

Metcon:

3 rounds

15 Clean & Jerk 135/95

40 Sit-ups

​15 C2B Pull-ups

 

 

 

 

Wednesday 3/14/18

 

Strength:

E3MOM 12 min

Row 300/250

10 HSPU

Metcon:

5 rounds

Run 200m

12 T2B

12 Wallballs 20/14

 

 

 

Tuesday 3/13/18

 

Strength:

Pwr Snatch 

5x5 TNG

Metcon:

2 rounds

30 Pwr Snatch 75/55

15 Burpee Box Jump overs 24/20

 

 

Monday 3/12/18

 

Strength:

Front Squats

5x3

Metcon:

3 rounds

2 min amrap

8 Thrusters 95/65

8 C2B Pull-ups

​rest 2 min

 

 

Wednesday 3/7/18

 

Strength:

Every 90 sec 3 rounds each

Hang Pwr Snatch

3, 2, 1

Metcon:

40-30-20-10

Sit-ups

20-15-10-5

Push Jerks 135/85

 

 

 

Tuesday 3/6/18

 

Strength:

E3MOM x 3

Run 400m

15 HSPU

Metcon:

4 rounds

10 Deadlifts 255/175

15 Wallballs 30/20

​60 Double Unders

 

 

 

Monday 3/5/18

 

Strength:

OH Squats

5x3

Metcon:

9 min amrap

3-6-9-12-15....

OH Squats 95/65

C2B Pull-ups

 

 

Friday 3/2/18

 

Metcon:

Open 18.2

12 min cap

1, 2, 3, 4...9, 10

DB Squats 50/35

Bar facing burpees

 

in remaining time 

find max clean

 

Thursday 3/1/18

 

Metcon:

EMOM 4 rounds

12/10 Cal Bike

8 Pwr Clean 155/105

15 Ball slams 40/30

Burpee Box Jump overs 24/20 45 sec

Rest

 

Wednesday 2/28/18

 

Strength:

Every 90 sec - 12 min

a) Muscle Ups

b) 25 Sit-ups -> skill work

Metcon:

8 min amrap

25 Wallballs 20/14

50 Double Unders

25 HSPU

50 Double Unders

 

 

Tuesday 2/27/18

 

Strength:

Deadlift 

3x10

Metcon:

 

21 Pwr Snatch 95/65

21 Bar facing burpees

Run 400m

15 Pwr snatch 95/65

15 bar facing burpees

Run 400m

9 Pwr Snatch 95/65

9 Bar Facing burpees

​run 400m

 

 

Monday 2/26/18

 

Strength:

 Every 90 sec x 8

1 squat clean + 2 hang squat cleans

Metcon:

12 min amrap

12 Front Squats 135/95

12 C2B Pull-ups

12 Box Jump overs 24/20

 

 

Friday 2/23/18

 

Open:

18.1

20 min amrap

8 T2B

10 DB Hang clean & Jerks 50/35

14/12 Cal row

 

 

Thursday 2/22/18

 

Mobility:

Metcon:

EMOM 24 min

1- Row 15/12 Cal

2- 15 KBS 53/35

3- 10 Wallballs 30/20

4- 50 Double Unders

 

 

Wednesday 2/21/18

 

Strength:

Front Squats

8x3 

Every 90 sec

Metcon:

3 rounds

15 T2B

20 Goblet Squats 70/53

 

 

Tuesday 2/20/18

 

Strength:

Every 90 sec x 8

​2 pwr Clean + 1 Push Jerk

Metcon:

10 min amrap

10 Pwr Cleans 135/95

10 HSPU

40 Double Unders

 

 

Monday 2/19/18

 

Strength:

Every 90 sec x 8

3 Squat Snatch

Metcon:

3 min amrap

21/15 cal row

21 lateral burpees over erg

max OH Squats 75/55

rest 3 min

3 min amrap

18/13 cal row

18 burpees

max OH Sqauts 95/65

rest 3 min

3 min amrap

15/11 cal row

15 burpees

max OHS 115/75

rest 3 min

3 min amrap

12/9 cal row

12 burpees

​max OHS 135/95

 

 

Friday 2/16/18

 

Strength:

Back Squats

3x8 70%

Metcon:

14 min amrap

20 OH Lunges 95/65

20 C2B Pull-ups

​20 wallballs 20/14

20/15 Cal Row

 

 

Thursday 2/15/18

 

Strength:

Every 90 sec x 4

1) Muscle Ups

2) 75 Double Unders + HS walk

Metcon:

4 rounds

45 sec work/15 sec rest

DB Snatch 50/35

Burpee Box Jump Over 24/20

S2OH 135/95

Rest 1 min 

 

 

Wednesday 2/14/18

 

 

Strength:

Every 75 sec X 8

​Run 200m

Metcon:

"Partner Wod"

Amrap 12 min

30 T2B

20 Front Squats 135/95

 

 

Tuesday 2/13/18

 

Strength:

E2MOM x9

3 ​Pwr Clean + 2 Push Jerk

Metcon:

3 rounds

20 Box Jumps 24/20

15 HSPU

20 KBS 70/53

 

 

Monday 2/12/18

 

Strength:

EMOM 5 min

30 Double Unders

8-10 C2B Pull-ups

Rest 5 min

EMOM 5 Min

5 Front Squats 70%

Metcon:

8 min amrap

​12 Pwr Snatch 75/55

24 wallballs 20/14

 

 

 

Friday 2/9/18

 

Strength:

Every 90 sec x 8

2 Thrusters (from ground)

 

Metcon:

20 Thrusters 95/65​

20 Bar Facing Burpees

40 OH Squats 95/65

20 Bar Facing Burpees

20 Thrusters 95/65

 

 

Thursday 2/8/18

 

Mobility:

Metcon:

"Partner Wod"

6-12-18-24-30-24-18-12-6

Box Jumps 24/20

Pwr Cleans 135/85

Sit-ups

Split all reps evenly

 

 

Wednesday 2/7/18

 

Strength:

EMOM: 

a.) 30 sec max Strict HSPU

b.) Shuttle Run 

 

Metcon:

For Time:

75/55 cal row

50 C2B Pull-ups

25 S2OH 155/105

 

 

Tuesday 2/6/28

 

Strength:

accumulate 2:30 

L- sit

 

Metcon:

5 min amrap

Buy In: 75 double Unders

12 Front Squats 95/65

4 Burpee Box Jump over 24/20

rest 5 min

5 min amrap

75 double under buy in

8 Front Squats 115/75

4 BBJO 24/20

rest 5 min

5 min amrap

75 double under buy in

4 front squats 135/95

4 BBJO 24/20

 

 

 

Monday 2/5/18

 

Strength:

EMOM 12 min

even: 3 Back Squats 85%

Odd: 18 Wallballs

Metcon:

15.1

9 min amrap

15 T2B

10 Deadlifts 115/75

​5 Snatch 115/75

 

 

Friday 2/2/18

 

Strength:

7x2 

Pause hang Squat Snatch

Pause for 2 sec below knee, and 2 sec at bottom of squat

Metcon:

Buy In: 30/22 cal bike

3 rounds

12 ​Pwr Snatch 95/65

12 HSPU

18 FR lunges 95/65

 

 

 

Thursday 2/1/18

 

Mobility:

Metcon:

"Partner Wod"

 

3 rounds

25 synchro T2B

partner 1- 25/18 Cal Row

partner 2- 35 KBS 53/35

​switch 

 

 

 

Wednesday 1/31/18

 

Strength:

Every 90 sec x 6

3 ​Front Squats 80%+

Metcon:

Run 400m

26 Thrusters 95/65

13 Burpee Box Jump overs 24/20

Run 400m

13 Burpee box jump overs 24/20

26 Thrusters 95/65

Run 400m

 

 

Tuesday 1/30/18

 

Strength:

E2MOM 16 min

Row 15/12 cal

2 Push Jerk

Metcon:

4 min amrap

3-6-9-12...

​pwr clean 115/75

25 Double unders

rest 3 min

4 min amrap

3-6-9-12....

S2OH 115/75

​25 double unders

 

 

Monday 1/29/18

 

Strength:

Deadlifts

​4x5

Metcon:

3 Rounds

21 OH Squats 95/65

15 T2B

​9 Bar facing burpees

 

 

Friday 1/26/18

 

Strength:

Run 800m

rest 2 min

Run 400m

rest 1 min

Run 400m

Metcon:

21-15-9

Wallballs 20/14

Pull-ups

Thrusters 95/65

Box Jumps 24/20

KBS 53/35

 

 ​

 

Thursday 1/25/18

 

Mobility:

Metcon:

"Partner Wod"

​18 min amrap

40 Burpee Box jump over 24/20 (New Standard)

80 cal Row

(Split Evenly into 4 sets for each movements)

 

 

 

Wednesday 1/24/18

 

Strength:

E2MOM 7

2 Cleans + 1 Jerk

Metcon:

Death By

Clean & Jerk 135/95

&

​Air Squat

 

 

 

Tuesday 1/23/18

 

Strength:

EMOM 12 min

-Row 18/15 cal

-8 Burpees

-heavy weight bear hug 35 sec

Metcon:

10 min amrap

8 C2B Pull-ups

44 Double Unders

8 Deadlifts 245/165

 

 

 

Monday 1/22/18

 

Strength:

Back Squats

Every 90 Sec x 4

2 reps 85%

Every 90 sec x 4

2 reps 90%

Metcon:

3 rounds​

21 Wallballs 20/14

15 T2B

9 Pwr Snatch 115/75

​compare to 6/6/16

 

 

Friday 1/19/18

 

Strength:

6x3

Hang Squat Clean

Metcon:

6 min amrap

1-2-3-4-5-6....

Hang Pwr Clean 135/85

20 Double Unders

 

 

Thursday 1/18/18

 

Mobility:

Metcon:

"Partner Wod"

16 min amrap

30 C2B Pull-ups

40 Deadlifts 225/155

50 Sit-ups

 

 

Wednesday 1/17/18

 

Strength:

E2MOM 16 min

Pwr Snatch + 2 Squat Snatch

Metcon:

 

2 min amrap

5 Squat Snatch 95/65

5 Box Jumps 24/20

rest 2 min

2 min amrap

4 Squat Snatch 115/75

5 Box Jumps 24/20

rest 2 min

2 min amrap

3 Squat Snatch 135/95

5 Box Jumps 24/20

rest 2 min

2 Squat Snatch 155/105

​5 box jumps 24/20

 

 

 

 

Tuesday 1/16/18

 

Strength:

Rowing Work! 

500m @ 80% - 32-35rpm

rest 3 min

500m @ 80% 28-31rpm

rest 3 min

500m @ 80% 24-27rpm

Metcon:

9 min Amrap

10 T2B

15 Push press 95/65

10 Bar facing Burpees

 

 

Monday 1/15/18

 

Strength:

Back Squats

Every 90 sec x 5

3 reps 86%

Metcon:

100 Double unders

50 Wallballs 20/14

​30 Pwr Cleans 135/95

rest 2 min

2 rounds

50 double unders

25 wallballs 20/14

​15 pwr cleans 135/95

​compare to 6/28/16

 

 

Friday 1/12/18

 

Strength:

8 rounds

Every 2 min 

Pwr Cleans

1.1.1

Metcon:

10 min amrap

3-6-9-12-3-6-9-12...

Pwr Cleans 135/95

HSPU

 

 

 

Thursday 1/11/18

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

9 Thrusters 95/65

35 Double Unders

alt. rounds

 

 

Wednesday 1/10/18

 

Strength:

3 sets

max Strict Pull-ups

Rest 30 sec

max Strict dips 

rest 1 min

 

Metcon:

4 rounds

Every 4 min

25 Box Jumps 24/20

25 Ball Slams 40/30

amrap shuttle sprints 10m

Rest 4 min

 

 

Tuesday1/9/18

 

Strength:

Split Jerk

Find 1 Rep Max

Metcon:

2 rounds

30/22 Cal Row

15 bar facing Burpees

30 T2B

15 S2OH 155/105

Rest 2 min

 

 

Monday 1/8/18

 

Strength:

 

Back Squats

Every 90 sec x6

4 reps 83%

Metcon:

12 min amrap

35 wallballs 20/14

25 sit-ups

15 deadlifts 225/155

 

 

Friday 1/5/18

 

Strength:

E2MOM x 6

Pwr Snatch + OH Squat + Squat Snatch

find max TnG Set

Metcon:

3 rounds

25 Pwr Snatch 75/55

20 FR Step Ups 75/55 24/20

15 Burpees

 

 

 

Thursday 1/4/18

 

Mobility:

Metcon:

"Partner Wod"

13 min amrap

21/16 cal Row

15 Push Press 95/65

9 C2B Pull-ups

alt movements

 

 

Wednesday 1/3/18

 

Strength:

Every 90 sec x 8

5 ​Pwr Clean TnG

Metcon:

2 rounds

4 min amrap

5 Pwr Clean 155/105

40 ​Double Unders

Rest 2 min

 

 

Tuesday 1/2/18

 

Strength:

Back Squats

4x5 80%

Metcon:

25 Wallballs 20/14

25 T2B

25 Wallballs 20/14

25 T2B

25 Wallballs 20/14

 

 

Friday 12/29/17

 

Strength:

EMOM 14 min

a.) Hang Pwr snatch + Pwr Snatch

b.) Max Strict HSPU in 40 sec 1st round

then 40-50% each round after that

Metcon:

3 rounds

15 Hang Pwr Snatch 95/65

12 Bar facing burpees

 

 

 

Thursday 12/28/17

 

Metcon:

"Partner Wod"

with a running clock:

at 0:00

8 min amrap

Clean & Jerk 155/105

Row- Cal

(alt every 20 cal)

From 8:00-20:00

Find Max Clean 

at 20:00

12 min amrap

25 Front Squats 135/85

25 Pull-ups

100 Double Unders

 

 

 

Wednesday 12/27/17

 

Strength:

Every 6 min x 2 

Row 600/450m

40 sit-ups

Metcon:

18 min amrap

10 Burpee Box jump overs 24/20

15 T2B

20 Thrusters 75/55

 

 

 

Friday 12/22/17

 

Strength:

Every 2 min x 8

Pwr Clean + 2 Squat Cleans

Metcon:

8 min amrap

1-2-3-4-5-6....

Clean & Jerk 155/105

25 Double Unders

 

 

 

Thursday 12/21/17

 

Mobility:

Metcon:

"Partner Wod"

18 min Amrap

10-20-30-40-50....

Wallballs 20/14

5-10-15-20-25....

Burpee Box Jump overs 24/20

 

 

Wednesday 12/20/17

 

Strength:

Snatch

​Build to heavy double

​7 min

 

Metcon:

2 rounds

5 min amrap

5 Squat Snatch 115/75

10 C2B Pull-ups

rest 3 min

 

 

Tuesday 12/19/17

 

Strength:

Push Jerk

6x2

Metcon:

Row 25/20 cal

25 S2OH 115/75

25 Bar facing Burpees

Row 25/20 cal

25 Bar Facing Burpees

25 S2OH 115/75

Row 25/20 cal

 

 

Monday 12/18/17

 

Strength:

Find 1 RM

Front Squat

Metcon:

4 rounds

10 Pwr Clean 135/95

10 T2B

10 Front Squat 135/95

10 T2B

 

 

 

Friday 12/15/17

 

Strength:

EMOM 5

5 Pwr Clean

Tng

Metcon:

 

Every 4 min 20 min

30 air squats

20/15 cal row

7 Pwr Cleans 165/105

score = slowest round

 

 

Thursday 12/14/17

 

Mobility:

Metcon:

"Partner Wod"

14 min amrap

24 Double unders

8 Push Jerk 135/85

​alt rounds

 

 

Wednesday 12/13/17

Strength:

Back Squats

5x4 

Build

Metcon:

30-20-10

Thrusters 95/65

T2B

​compare to 11/14/16

 

 

Tuesday 12/12/17

 

Strength:

E4MOM x 3

Row 30/21 cal

10 Burpees

Metcon:

10 min amrap

3, 6, 9, 12, 15...

HSPU

Box Jumps 24/20

Deadlifts 185/125

​compare to 3/15/16

 

 

 

Monday 12/11/17

 

Strength:

Front Squats

6x3

Metcon:

5 rounds

7 squat cleans 135/95

14 pull-ups

 

 

Friday 12/8/17

 

Strength:

Every 90 sec x 8

2- pwr snatch + OHS

Metcon:

3 rounds

20 Pwr snatch 95/65

40 air squats

 

 

Thursday 12/7/17

 

Mobility:

Metcon:

"Partner Wod"

7 min amrap

100 cal row

100 C2B Pull-ups

rest 4 min

7 min amrap

100 C2B Pull-ups

100 cal row

 

 

Wednesday 12/6/17

 

Strength:

Back Squat

5x3 build

Metcon:

15 min amrap

30 Box Jumps 24/20

30 KBS 53/35

30 sec rest

 

 

 

Tuesday 12/5/17

 

Strength:

3 rounds

Run 800m

rest 3 min

Metcon:

7 min amrap

7 clean & Jerk 135/95

7 bar over burpee

7 T2B

​compare to 10/14/16

 

 

Monday 12/4/17

 

Strength:

Deadlifts

3x15 UB

Metcon:

"Karen Meets Annie"

25 Wallballs 20/14

50 sit-ups

50 double unders

25 wallballs

40 sit-ups

40 double unders

25 wallballs

30 sit-ups

30 double unders

25 wallballs

20 situps

20 double unders

25 wallballs

10 sit-ups

10 double unders

25 wallballs

 

 

Friday 12/1/17

 

Strength:

8 rounds

Snatch + Hang Snatch + OH Squat

Every 90 sec

Metcon:

30 Double Unders

20 Pwr Snatch 95/65

30 Double Unders

20 T2B

30 Double Unders

40 Deadlifts 185/115

30 Double Unders

20 T2B

30 Double Unders

20 Pwr Snatch 95/65

30 Double Unders

 

 

 

Thursday 11/30/17

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

21 sit-ups

14 FR Rev lunges 135/85

7 Bar facing burpees

 

 

Wednesday 11/29/17

 

Strength:

Back Squats

4x7 80%

Metcon:

3 rounds

4 min amrap

12/10 cal Row

15 KBS 70/53

rest 4 min

 

 

 

Tuesday 11/28/17

 

Strength:

EMOM 10

Even:  Run 200m

Odd: Max Strict HSPU: 30 sec

Metcon:

Run 400m

30 S2OH 115/75

50 C2B pull-ups

30 S2OH 115/75

Run 400m

 

 

Monday 11/27/17

 

Strength:

Squat Clean

5x3

Tng

Metcon:

3 rounds

8 Squat clean 155/105

12 bar facing burpees

 

 

Wednesday 11/22/17

 

Strength:

Snatch

3x3

3x2

3x1

Metcon:

60 Double Unders

30 OH Squats 95/65

10 burpee pull-ups

30 Pwr Snatch 95/65

10 Burpee Pull-ups

30 Thrusters 95/65

60 double unders

 

Tuesday 11/21/17

 

Strength:

Every 3 Min x 3

Run 400m

4-8 Muscle Ups

Metcon:

25 T2B

35/25 cal Row

25 T2B

35/25 Cal Row

25 T2B

 

 

Monday 11/20/17

 

Strength:

Back Squats

4x8 75%

Rest 2 min

Metcon:

3 rounds

4 min amrap

4 Clean & Jerk 155/105

8 HSPU

12 Box Jumps 24/20

​rest 1 min

 

 

Friday 11/17/17

 

Strength:

Thruster 

7x2

build to max

Metcon:

8 min amrap

4-8-12-16-20...

FR Rev Lunges 115/75

C2B Pull-ups

 

 

Thursday 11/16/17

 

Mobility:

Metcon:

"Partner Wod"

150 Burpee box jump overs 24/20 (box facing)

E3MOM

10 T2B

10 KBS 53/35

 

 

Wednesday 11/15/17

 

Strength:

6 sets

Pwr Snatch + Hang Squat Snatch

rest 90 sec

Metcon:

3 rounds

40 Double Unders

20 Hang Pwr snatch 95/65

40 Double Unders

Rest 2 min

 

 

Tuesday 11/14/17

 

Strength:

1000m Row

Metcon:

8 min amrap Amrap

21 Sit-ups

14 Deadlifts 245/165

​7 HSPU (deficit 45+25/45)

 

 

Monday 11/13/17

 

Strength:

4 sets

Max Back squats 70%

30 sec

rest 2:30

Metcon:

Linchpin test 10

5 rounds

15 wallballs 20/14

​15 pwr cleans 95/65

 

 

Friday 11/10/17

 

Strength:

EMOM 10 min

a.) 5 ​Back Squat 70%

b.) 10- 1 leg box jump

Metcon:

20-15-10-5

Deadlifts 225/155

T2B

Box Jump overs 24/20

 

 

Thursday 11/9/17

 

​Skill work:

E2MOM x 5

a. Row/bike 25/20 cal

b. Skill work

Metcon:

"Partner Wod"

150 Double Unders (50/25)

80 Sit-ups​ (20)

80 Ballslams 40/30 (20)

80 Front Squats 135/85 (10)

80 Ballslams 40/30 (20)

80 Sit-ups (20)

150 Double Unders (50/25)

(split evenly)

 

 

Wednesday 11/8/17

 

Strength:

EMOM 10

Hang Squat ​Snatch

Metcon:

Amrap 8 min

12 Pwr Snatch 95/65

12 C2B Pull-ups

 

 

Tuesday 11/7/17

 

Strength:

Every 2:15 x 4

Run 400m

Max strict pull-ups

Rest 15 sec

Metcon:

2 rounds

40 KBS 53/35​

30 Burpees

20 HSPU

Rest 1 min

 

 

Monday 11/6/17

 

Strength:

Every 90 sec x 3

3  Pwr Clean + Front Squat

Every 90 Sec x 3

2 Pwr Cleans + 2 Front squats

Every 90 sec x 3

1 Pwr Clean + 3 front squats

 

Metcon:

3 rounds

21 Wallballs 30/20

15 T2B

9 Pwr Clean 185/125

 

 

Friday 11/3/17

 

Strength:

Front Squat

5x3

Metcon:

2 rounds

30 Pull-ups

40 Thrusters 75/55

2 rope climbs

 

 

Thursday 11/2/17

 

Mobility:

Metcon:

"Partner Wod"

40-30-20-10

S2OH 135/85

15 Synchro Bar Facing Burpees

 

 

Wednesday 11/1/17

 

Strength:

OH Squat

5x 1 Pause + 1 squat

Metcon:

4 min amrap

8 T2B

12 Deadlifts 185/125

20 Double unders

rest 2 min

4 min amrap

10 T2B

10 Deadlifts 225/155

20 double unders

rest 2 min

4 min amrap

12 T2B

8 Deadlifts 275/185

20 double unders

 

 

​Tuesday 10/31/17

 

Strength:

EMOM 10 min

Pwr Clean & Push Jerk

Metcon:

50 Wallballs 20/14

30 Clean & Jerk 135/95

50 Wallballs 20/14

 

 

​Monday 10/30/17

Strength:

Find 1 RM

Back Squat

Metcon:

8 min amrap

3-6-9-12-15...

KBS 70/53

Box Jump overs 24/20

 

 

 

 

Friday 10/27/17

 

Strength:

Every 90 sec x 8

Hang Snatch + Snatch + OH Squat

Metcon:

TFGQ 17.5

14 min amrap

100 wallballs 20/14

21 OH Squats 75/55

21 Bar facing burpees

15 Hang Squat Snatch 75/55

15 Bar facing burpees

9 Squat snatch 75/55

9 Bar facing burpees

 

 

Thursday 10/26/17

 

Mobility:

Metcon:

"Partner Wod"

Rowling 1200m (switch every 200)

Burpees for every rep over/under

50 C2B Pull-ups

100 Russian KBS 70/53

50 C2B Pull-ups

​Rowling 1200m (switch every 200)

Burpees

 

 

Wednesday 10/25/17

 

 

Strength:

EMOM 12 min

1- 25 sec L hang 

2- Run 200m

3- 35 sec FR Hold 

4- Run 200m

Metcon:

30/22 cal Row​

30 S2OH 135/85

30 box jump overs 24/20

 

 

Tuesday 10/24/17

 

Strength:

10 min to Find

1 RM Squat Clean

 

then

4x3 85%

Metcon:

12 min Amrap

12 T2B

18 Pwr Cleans 115/75

40 Double Unders

 

 

Monday 10/23/17

 

Strength:

E2.5MOM

​Back Squats

3 reps 83%

2 reps 88%

1 rep 93%

3 reps 88%

2 reps 93%

1 rep 98%

Metcon:

30 Thrusters 95/65

15 bar facing burpees

Rest 2 min

20 Thrusters 95/65

10 Bar facing burpees

rest 1 min

10 thrusters 95/65

​5 bar facing burpees

 

 

Friday 10/20/17

 

Strength:

Find 1 RM

Pwr Clean

Metcon:

100 Sit-ups

80 OH Lunges 45/25

60 T2B

40 HSPU

20 Clean & Jerks 135/95

 

 

Thursday 10/19/17

 

Mobility:

Metcon:

"Partner Wod"

2 rounds

100 Wallballs 20/14

Run 400m (together)

75 KBS 70/53

Run 400m

(Every time you break, each person does 10 air squats)

 

 

Wednesday 10/18/17

 

Strength:

Every 2 min 14 min

Snatch + 2 OH Squats

Metcon:

20-15-10-5

Pwr Snatch 95/65

Burpee Box Jump overs 24/20 (box facing)

 

 

Tuesday 10/17/17

 

Strength:

EMOM 12 min

1- Row 15/12 cal

2- 25 sec L Hang

3- 8 burpees

Metcon:

2 Rounds

3 min amrap

15 Pull-ups

10 Deadlifts 225/155

Rest 2 min

​compare to 2/2/16

 

 

Monday 10/16/17

 

Strength:

E2MOM

Back Squats

5 reps 78%

3 reps 83%

1 rep 88%

5 reps 83%

3 reps 88%

1 rep 93%

Metcon:

10 min amrap

2-4-6-8-10....

Squat Clean 155/105

40 Double Unders

 

 

Friday 10/13/17

 

Strength:

Every 2 min

Front Squats

2x5 75%

2x3 80%

2x1 85%

 

EMOM 5

Pwr Snatch

Metcon:

25 Thrusters 115/75

Run 400m

25 Burpee pull-ups

Run 400m

25 Thrusters 115/75

 

 

Thursday 10/12/17

 

Mobility:

Metcon:

"Partner Wod"

8 rounds

15 Cal Row

12 T2B

9 Deadlifts 255/165

alternate movements

 

 

Wednesday 10/11/17

 

Strength:

OH Squats

6x2

Rest 2 min

Metcon:

"Nancy"

5 Rounds

​400m Run

15 OH Squats 95/65