​Tuesday 10/10/17


Strength:

Every 90 sec 10 rounds

Pwr Clean

2 Reps

Metcon:

"Open 15.4"

8 min amrap

3 HSPU/ 3 Cleans 185/125

6 HSPU/ 3 Cleans

9 HSPU/ 3 Cleans

12 HSPU/ 6 Cleans

15 HSPU/ 6 Cleans

18 HSPU/ 6 Cleans

21 HSPU/ 12 Cleans



Monday 10/9/17


Strength:

Back Squats

E2MOM

5 reps 75%

3 reps 80%

1 rep 85%

5 reps 80%

3 reps 85%

1 rep 90%

Metcon:

9 min amrap

20 Pull-ups

20 Push Press 95/65

40 Double Unders



Friday 10/6/17


Strength:

Front Squat

6x3

33X5

Metcon:

40 Thrusters 95/65

50 KBS 70/53

60 Box Jump Overs 24/20

 

 

Thursday 10/5/17

 

Mobility:

Metcon:

"Partner Wod"

3 rounds

20 Pwr Cleans 155/105

15 Synchro Bar Facing Burpees​

10/20 Bar Muscle Ups/C2B

 

 

Wednesday 10/4/17

 

Metcon:

-4 min Amrap

Row 500m

​Amrap Front Squats 135/95

Rest 4 min

-4 min Amrap

Row 500m

Amrap T2B

Rest 4 min

-4 min Amrap 

Row 500m

Amrap S2OH 135/95

Rest 4 min

-4 min Amrap

Row 500m

Amrap Wallballs

 

 

 

Tuesday 10/3/17

 

Strength:

6x3

Hang Snatch TnG

rest 2 min

Metcon:

Run 800m

25 Pwr Snatch 95/65

100 Double Unders

25 Pwr Snatch 95/65

Run 800m

 

 

 

Monday 10/2/17

 

Strength:

E2MOM x 7

2 Back Squats

33X5

Metcon:

10 min amrap

3, 6, 9, 12, 15, 18, 21...

Burpee box jump overs 24/20

​Deadlifts 225/155

 

 

Friday 9/29/17

 

Strength:

EMOM 3 rounds

Min 1- 3 Pwr Snatch

Min 2- 2 Pwr Snatch

Min 3- 1 Pwr snatch

Min 4- Rest

(Build each set, and each round; TnG)

Metcon:

10 min Amrap

12 FR Lunges 135/85

18 HSPU

 

 

Thursday 9/28/17

 

Mobility:

Metcon:

"Partner Wod"

Row 100 Cal

100 T2B

 

 

​Wednesday 9/27/17

 

Strength:

OH Squats

6x3 

heavier than last week

Metcon:

20 Pwr Clean 135/85

10 Burpee box jump overs

15 Pwr cleans 155/105

10 Burpee Box Jump overs

10 Pwr cleans 185/125

10 Burpee Box Jump Overs 

 

 

Tuesday 9/26/17

 

Strength:

EMOM 10 min

Even: 10 ​Deadlifts 225/155

Odd: 3 wall walks

Metcon:

2 rounds

5 min amrap

3-6-12-24-48

Wallballs 20/14

 KBS 53/35

 Sit-ups

rest 3 min

 

 

Monday 9/25/17

 

Strength:

E2MOM x 7

​Tempo Back Squats

33X1

Metcon:

80 Double Unders

40 C2B Pull-ups

40 hang Pwr Snatch 95/65

​80 Double Unders

 

 

Friday 9/22/17

 

 

 Strength:

EMOM 8 min

​Hang Pwr Snatch + Pwr Snatch 70+%

Metcon:

9-15-21

Thrusters 95/65

​Bar Facing Burpees

 

 

Thursday 9/21/17

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

80 Pull-ups

60 Deadlifts 225/155

40 Pistols

 

 

Wednesday 9/20/17

 

Strength:

OH Squat

6x3; Build

Rest 2 min

Metcon:

3 rounds

25 KBS 53/35

Run 200m

25 Sit-ups

Run 200m

25 Wallballs 20/14

Run 200m

 

 

Tuesday 9/19/17

 

Strength:

E2MOM x 8

2 Push Jerk + Split Jerk

Metcon:

4 min Amrap

8 T2B

8 Box Jump Overs 24/20

8 HSPU

rest 2 min

4 min amrap

8 Pull-ups

8 Box Jump Overs 24/20

8 Push Jerks 135/85

 

 

Monday 9/18/17

 

Strength:

EMOM 8 min

Front Squat x2 - 80%

Metcon:

7 rounds

7 pwr cleans 155/105

7 bar facing burpees

10/7 cal row

 

 

Friday 9/15/17

 

Strength:

Back Squats

5x3-4

Metcon:

8 min amrap

10 T2B

15 Deadlifts 185/125

 

 

 

Thursday 9/14/17

 

Mobility:

Metcon:

"Partner Wod"

50-40-30-20

Cal Row

100-80-60-40

Wallballs 20/14

200-160-120-80

​Double Unders

 

 

Wednesday 9/13/17

 

Strength:

Every 2:30 x 5

Front Rack Hold 30 sec

3 front squats 55%

Metcon:

3 Rounds

Run 400m

15 push press 115/75

10 burpees over the bar

Rest 1 min

 

 

Tuesday 9/12/17

 

Strength:

Every 90 sec x 8

Snatch 

Metcon:

"Heavy Fran"

15-12-9

Thrusters 135/95

C2B Pull-ups

 

 

Wednesday 9/6/17

 

Strength:

EMOM 15 min

min 1. 5-10 Strict Pull-ups

min 2. 5-10 Strict HSPU

min 3. Run 200m

Metcon:

75 Wallballs 20/14

50 KBS 53/35

Run 400m

 

 

Tuesday 9/5/17

 

Strength:

Squat Clean + Split Jerk

Find 1 RM

Metcon:

9 min amrap

Row 1000m

then amrap

Clean & Jerk 135/95

8 Box Jump overs 24/20

 

 

 

 

Friday 9/1/17

 

Strength:

4 Rounds

Every 2 min

3 Front Squats 75%

 

4 rounds

Every 2 min

 hang squat clean + Squat Clean

Metcon:

 

6 min amrap

Thrusters 75/55

Emom 3 Burpees

 

 

Thursday 8/31/17

 

Mobility:

Metcon:

18 min amrap

20 Synchro T2B

40 cal row

60 Wallballs 20/14

120 Double Unders

 

 

Wednesday 8/30/17

 

Strength:

Every 90 sec 8 rounds

Hang Squat Snatch​

Metcon:

4 rounds

12 Hang Pwr Snatch 95/65

8 Bar facing burpees

 

 

Tuesday 8/29/17

 

Strength:

 

Run 400m

rest 2 min

Run 800m 

rest 2 min

Run 400m

Metcon:

7 min amrap

10 KBS 70/53

15 pull-ups

 

 

 

​Monday 8/28/17

 

Strength:

Back Sqaut

Find 3 RM

Metcon:

12 min amrap

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

Box Jumps 24/20

Clean & Jerk 155/105

​Front Squat 155/105

 

 

Friday 8/25/17

 

Strength:

Front Squats

5x3

5 sec pause @ bottom

heavier than last week

Metcon:

3 rounds

15 Thrusters 95/65

Handstand walk 20'

15 Box Jumps 24/20

Handstand walk 20'

 

 

​Thursday 8/24/17

 

Mobility:

Metcon:

12 min amrap

10 Burpees

12 T2B

10 Ballslams 40/30

​1 partner rows while other partner completes a round, then switch

 

 

Wednesday 8/23/17

 

Strength:

Deadlifts

1x10

1x8

1x6

1x4

1x2

Metcon:

3 Rounds

Run 400m

25 Wallballs

15 Pwr Snatch 95/65

 

 

Tuesday 8/22/17

 

Strength:

Split Jerk

​find 1 RM

 

Metcon:

10 min amrap

10 C2B pull-ups

10 HSPU

10 C2B pull-ups

10 ​Push Jerk 135/95

 

 

Monday 8/21/17

 

Strength:

Back Squats

5x3 Heavier than last week

Tempo 32X1

Metcon:

8 rounds

8 squat cleans 115/75

​25 double unders

 

 

Friday 8/18/17

 

Strength:

Front squats

5x3

5 sec pause @ bottom

Metcon:

Run 400m

20 HSPU

30 Deadlifts 185/125

Run 800m

30 Deadlifts 185/125

20 HSPU

​Run 400m

 

 

Thursday 8/17/17

Mobility:

Metcon:

"Partner Wod"

16 min Amrap

3 Muscle Ups/6 C2B/ 9 pull-ups 

6 S2OH 135/85

9 Box Jumps 24/20

*alternate rounds*

 

 

 

Wednesday 8/16/17

 

Strength:

Back Squats

5x3

Tempo = 32x1

Metcon:

8 min Amrap

2, 4, 6, 8, 10...

KBS 70/53

Goblet Squats 70/53

Double Unders x 5

 

 

 

 

Tuesday 8/15/17

 

Strength:

Every 90 sec 8 rounds

Snatch Balance + ​Pwr Snatch + Snatch

Metcon:

Row 500m

​4 Rounds

8 Pwr Snatch 115/75

12 T2B

Then

Row 500m

 

 

Monday 8/14/17

 

Strength:

Find 1 RM

Front Squat

Metcon:

8 min amrap

15 thrusters 95/65

12 bar facing burpees

rest 30 sec

 

 

Friday 8/11/17

 

Strength:

Every 90 Sec 15 min

Snatch (Any way)

Metcon:

Amrap 9 min

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

Pwr Snatch 95/65

HSPU

​Box Jumps 24/20

 

Thursday 8/10/17

 

Mobility:

Metcon:

"Partner Wod"

2 rounds

100 OH Lunges 45/25

75 KBS 53/35

Run 400m  w/ Plate

(If plate touches ground do 10 burpees each)

 

 

Wednesday 8/9/17

 

Strength:

Every 3 min

Thrusters

Rd 1- 10 reps

Rd 2- 8 reps

Rd 3- 6 reps

Rd 4- 4 reps

Rd 5- 2 reps

​AHAP all sets (Unbroken)

Metcon:

10-20-30

Pull-ups

Wallballs 20/14

 

 

 

Tuesday 8/8/17

 

Strength:

Every 90 sec 8 rounds

Pwr ​Clean & Push Jerk

Metcon:

3 Rounds

Run 400m

12 Clean & Jerks 135/95

75 Double Unders

 

 

Monday 8/7/17

 

Strength:

Find 1 RM

Back Squat

Metcon:

4 rounds

2 min amrap

12 T2B

10/7 cal row

Amrap OH Squat 115/75

rest 1 min

 

 

Friday 8/4/17

 

Strength:

E2MOM 10 min

2 Front Squats 95%

 

EMOM 6 min

1 Hang Squat Clean

Metcon:

10 min Amrap

2-4-6-8-10-12...

Hang Pwr Clean 135/85

​Box Jumps 24/20

 

 

Thursday 8/3/17

 

Mobility:

Metcon:

"Partner Wod"

4 Rounds

30 HSPU

30 T2B

Run 400m (together)

 

 

Wednesday 8/2/17

 

Strength:

E2MOM 12 min

A.)  Row 12/10 cal

B.)10 burpees over the bar

C.) 8 Deadlifts 

 

Metcon:

6 min amrap​

​Pwr clean

R Leg FR Lunge

L Leg FR Lunge

S2OH 

​115/75

 

 

Tuesday 8/1/17

 

Strength:

E2MOM 12 min 

2 Pwr Snatch + 2 OH Squat + 2 Squat Snatch

Metcon:

2 rounds

Amrap 2:30

Run 400m

Amrap Burpees

Rest 1 min

Amrap 2:30 min

16 Russian KBS 70/53

8 C2b Pull-ups

Rest 1 min

 

 

Monday 7/31/17

 

Strength:

Back Squats

2x2 92.5%

2x2 95%

2x1 97.5%

Metcon:

3 rounds

25 Wallballs 20/14

15 Pwr Cleans 135/95

50 Double Unders

 

 

​Friday 7/28/17

 

Strength:

E2MOM 4 rounds

2 front squats 90%

 

EMOM 6 min

Squat Clean

 

Metcon:

3 rounds

10 Squat Cleans 115/75

12 HSPU

14 Box Jumps 24/20

 

 

Wednesday 7/26/17

 

Strength:

3 rounds

Every 5 min

30 sec max cal on bike

Metcon:

15 min amrap

20 wallballs 20/14

15 T2B

​10 Deadlifts 225/155

 

 

Wednesday 7/19/17

 

Strength:

Run 800m

Row 50/40 cal

Rest 5 min

Row 50/40 cal

Run 800m

Metcon:

4 min amrap

​Thrusters 95/65

 

 

​Tuesday 7/18/17

 

Strength:

EMOM

​Squat Clean

Add 5-10# every min until you fail twice

Metcon:

4 rounds​

6 pwr cleans 185/125

35 double unders

​12 hspu

 

 

Monday 7/17/17

 

Strength:

Back Squat

2x2 87.5%

2x2 90%

2x2 92.5%

Metcon:

2 rounds

4 min amrap

12 OH Squats 95/65

8 T2B

​rest 2 min

 

 

Friday 7/14/17

 

Strength:

E3MOM 4 rounds

3 front squats 85%

 

EMOM 6 min

1 Pwr Clean

Metcon:

3 rounds

12 Pwr Cleans 155/105

15 Pull-ups

Run 400m

 

 

Thursday 7/13/17

Mobility:

Metcon:

"Partner Wod"

2 rounds

5 min amrap

Wallballs 20/14

Rowing- cal

rest 5 min

1 partner on each movement, once Wallballs are broken switch movements.

 

 

Wednesday

 

Strength:

4 rounds Every 5 min

Run 400m

10 strict pull-ups

10 ring dips

Metcon:

7 min amrap

10 KBS 70/53

​20 Double Unders

10 Sit-ups

 

 

Tuesday 7/11/17

 

Strength:

Emom

Squat ​Snatch

add 5-10# every min until you miss the same weight twice

Metcon:

21-15-9

Pwr Snatch 95/65

​T2B

compare to 10/20/14

 

 

Monday 7/10/17

 

Strength:

Back Squats

2x3 85%

2x3 87.5%

2x3 90%

Metcon:

10 min amrap

9 front squats 135/95

​6 burpee box jump overs 24/20

 

 

Friday 7/7/17

 

Strength:

E3MOM 4 sets

3 Front Squats 85%

 

EMOM 6 min

Clean & Jerk

Metcon:

20 min amrap

1 clean & Jerk 185/125

20' handstand walk

8 pull-ups

​20' lunges

 

 

Thursday 7/6/17

 

Mobility:

Skill work: 

Hand stand walking

Metcon:

"Partner Wod"

12 min amrap

21 KBS 53/35

15 Box Jump Overs 24/20

9 ​T2B

alternate movements

 

 

Wednesday 7/5/17

 

Strength:

Back Squats

2x3 85%

2x3 87.5%

2x3 90%

Metcon:

2 rounds

Row 500m

rest 1 min

2 rounds

20 burpees

rest 1 min

2 rounds

Run 400m

rest 1 min

 

 

Friday 6/30/17

 

Strength:

Front Squats

Every 3 min 4 sets

Front Sqaut 80%

 

Emom 6 min

2 Hang Squat Snatch

Metcon:

25/20 cal row

25 push press 115/75

25 Box Jump overs 24/20

 

 

 

Thursday 6/29/17

 

Mobility:

Metcon:

"Partner Wod"

16 min amrap

15-30-45-60-75....

Deadlift 225/155

C2B Pull-ups

 

 

Wednesday 6/28/17

 

Strength:

Every 4 min for 16 min

Run 400m

8 OH Squats 

8 strict pull-ups

Metcon:

3 rounds

90 sec amrap

5 thrusters 115/75

5 bar facing burpees

​rest 90 sec

 

 

Tuesday 6/27/17

 

Strength:

E2MOM 7 rounds

1 Pwr ​Clean + 2 Push Jerk + 1 split Jerk

Metcon:

15 Clean & Jerk 135/95

20 HSPU

40 T2B

20 HSPU

​15 Clean & Jerk 135/95

 

 

 

Monday 6/26/17

 

Strength:


2x4 80%

2x4 82.5%

2x4 85%

Metcon:

50 cal row

60 wallballs 20/14

70 double unders

30 cal row

40 wallballs

50 double unders

10 cal row

20 wallballs

30 double unders

 

 

Friday 6/23/17

 

Strength:

Every 3 min

Front Squat

4x4 80%

 

EMOM 6 min

2 Hang Squat Clean

 

Metcon:

21-15-9

Hang Pwr Clean 115/75

Front Squat 115/75

Pull-ups

 

 

 

Thursday 6/22/17

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

3 thrusters 135/85

5 HSPU

15 double unders

​alternate rounds

 

 

 

Wednesday 6/21/17

 

​Strength:

Run 1 mile for time

Metcon:

3 rounds

90 sec  max Wall Balls 20/14

rest 90 sec

90 sec max Box Jumps 24/20

Rest 90 sec

90 sec max cal Row 

Rest 90 sec

 

 

Tuesday 6/20/17

 

Strength:

Every 90 sec 

3x3 Pwr Snatch 

3x2 Pwr Snatch 

3x1 Pwr Snatch

Metcon:

30 Pwr snatch 75/55

10 Bar facing burpees

30 Pwr Snatch 95/65

10 bar facing burpees

15 pwr snatch 135/85

​10 bar facing burpees

 

 

Monday 6/19/17

 

Strength:

Back Squats

2x4 80%

2x4 82.5%

2x4 85%

Metcon:

8 min amrap

12 OH Squats​ 95/65

12 T2B

 

 

Friday 6/16/17

 

Strength:

Front Squats

4x5 75%

Metcon:

6 min amrap

6 deadlifts 225/155

6 bar facing burpees

 

 

Thursday 6/15/17

 

Mobility:

Metcon:
 

"Partner Wod"

14 min amrap

21 SDLHP 75/55

15 T2B

9 Box Jumps 30/24

alternate movements

 

 

Wednesday 6/14/17 

 

Strength:

3 rounds

Row 250m​

Run 400m

rest 3 min

Metcon:

25 GHD Sit-ups

30 KBS 70/53

25 Thrusters 95/65

50 Double Unders


 

 

 

Tuesday 6/13/17

 

Strength:

Every 90 sec

Pwr Clean

3x3

3x2

3x1

Metcon:

5 rounds

6 Pwr Clean 185/125

3 S2OH 185/125

6 Bar Facing Burpees

 

 

Monday 6/12/17

 

Strength:

Back Squats

2x5 75%

2x5 77%

2x5 80%

same as last week

Metcon:

-2.5 min amrap

15 wallballs 

15 pull-ups

rest 2 min

-2.5 min amrap

20 wallballs 

10 C2B pull-ups

rest 2 min

-2.5 min amrap

25 wallballs

5 bar Muscle Ups

 

 

Friday 6/9/17

 

Strength:

Front Squats

4x5 75%

Metcon:

12 min amrap

10 hang squat cleans 135/95

10 front rack Rev lunges 135/95

20 C2B Pull-ups

 

 

Thursday 6/8/17

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

Run 200m

20 Thrusters 75/55

50 Double Unders

Alternate Movements

 

 

Wednesday 6/7/17

 

Strength:

EMOM 14 min

a) 5 deadlifts

b) 15/12 cal Row

Metcon:

30 Pwr Cleans 115/75

20 Burpees

​30 Box Jump overs 24/20

 

 

Tuesday 6/6/17

 

Strength:

EMOM 8 min

Pwr Snatch + OH Squat

Metcon:

"Isabindy"

10-8-6-4-2

Snatch 135/95

5-4-3-2-1

​Rounds of Cindy

 

 

Monday 6/5/17

 

Strength:

Back Squats

2x5 75%

2x5 77%

2x5 80%

Metcon:

Run 400m

2 rounds

25 KBS 70/53

25 Sit-ups

then

​Run 400m

 

 

Friday 6/2/17

 

Strength:

E2MOM 8 rounds

Pwr Clean + Clean + Front Squat

Metcon:

10 min amrap

8 Hang Pwr Clean 135/95

16 Box Jumps 24/20

8 Front Squat 135/95

32 Double Unders

 

 

Thursday 6/1/17

 

Mobility:

Metcon:
 

"Partner Wod"

2 Rounds

80 Partner Wallballs 20/14

30 Synchro T2B

EMOM 3 Burpees

 

 

Wednesday 5/31/17

 

Strength:

Deadlift 

5x3

Metcon:

"Diane"

21-15-9

Deadlift 225/155

​HSPU

 

 

Tuesday 5/30/17

 

Strength:

EMOM 10 Min

2 Pwr snatch 75%

20 double unders

Metcon:

30-20-10

Cal Row

Pwr Snatch 75/55

 

 

Monday 5/29/17

"Murph"

 

 

Friday 5/26/17

 

Strength:

 

E2MOM

 10 rounds

3 back Squats 

rounds

1-3 75%

4-7 80%

8-10 85%

Metcon:

25 pull-ups

35 Thrusters 95/65

45 KBS 53/35

​55 Double Unders

 

 

Thursday 5/25/17

Mobility:

Metcon:

"Partner Wod"

E3MOM 18 min

20/15 cal row

18 Burpees

then AMRAP

Pwr Snatch 95/65

Partners alternate movements

 

 

 

Wednesday 5/24/17

 

Strength:

 3 rounds

Every 2.5 min

a. Run 400m

b. 1 min L Hang accumulation

Metcon:

5 rounds

10 Push-ups

10 Box jumps 24/20

​10 Deadlifts 225/155

 

 

Tuesday 5/23/17

 

Strength:

E2MOM 18 min

2 Clean & 1 Jerk

Metcon:

Open 13.4

7 min amrap

3-6-9-12....

Clean & jerk  135/95

​T2B

 

 

Monday 5/22/17

 

Strength:

Front squats

5x4-5

Metcon:

"Karen"

150 wallballs 20/14

 

 

Friday 5/19/17

 

Strength:

15 min EMOM

a. Pwr Snatch x 3

b. Strict Pull-ups 5-10

c. Farmers/waiters carry

Metcon:

Row 30/22 cal

20 Burpee box jump overs 24/20

10 Pwr snatch 135/95

 

 

​Thursday 5/18/17

Mobility:

Metcon:

"Partner wod"

15 min amrap

60 thrusters 95/65

60 T2B

50 Thrusters 115/75

50 T2B

40 Thrusters 135/95

40 T2B

​amrap thrusters 155/105

 

 

Wednesday 5/17/17

 

Strength:

E2MOM

2x4

3x3

4x2

Pwr Clean & Push Jerk 

TnG

Metcon:

21-15-9

Pwr clean 135/95

​HSPU

 

 

Tuesday 5/16/17

 

Strength:

Run 400m

rest 1 min

Run 200m

rest 1 min

Run 400m

Metcon:

30 OH Lunges 95/65

100 double unders

50 wallballs 20/14

5 rope climbs

50 wallballs 20/14

100 double unders

​30 OH Lunges 95/65

 

 

Monday 5/15/17

 

Strength:

Back Squat

6x4-5

Metcon:

"Fran"

21-15-9

Thrusters 95/65

Pull-ups

 

 

Friday 5/12/17

 

Strength:

OH Squat

4x5

Metcon:

 

12 min amrap

35 double unders

18 snatch 75/55

35 double unders

15 snatch 95/65

35 double unders

12 snatch 115/75

35 double unders

9 snatch 135/95

35 double unders

6 snatch 155/105

35 double unders 

​amrap snatch 185/125
 

 

 

Thursday 5/11/17

 

Mobility:

Metcon:

"Partner Wod"

Run 1600m (alt 200m)

40 Deadlifts 245/165

80 Push Press 115/75

40 Deadlifts 245/165

Run 1600m (alt 200m)

 

 

Wednesday 5/10/17

 

Strength:

EMOM 12 min

1- 14 Front Rack Step-ups 95/65

2- 10 Supinated Bent Over Row 95/65 (4 sec neg)

Metcon:

10-20-30-20-10

Wallballs 20/14

Box Jumps 24/20

 

 

 

Tuesday 5/9/17

 

Strength:

Every 90 sec 6 sets

 ​Pwr Clean + hang pwr clean

Metcon:

3 min Amrap

1, 2, 3, 4, 5, 6....

Pwr clean 135/95

Bar over burpees

rest 2 min

4 min amrap 

​"same"

 

 

 

Monday 5/8/17

 

Metcon:

"Barbara"

5 rounds

20 pull-ups

30 push-ups

40 sit-ups

50 squats

​rest 3 min

 

 

Friday 5/5/17

 

Strength:

E2MOM 18 min

​Pwr Clean + Hang Clean + Clean

Metcon:

2 rounds

4 min amrap

2 Squat cleans 185/125

4 Bar facing Burpees

6 T2b

rest 2 min

 

 

Thursday 5/4/17

Mobility:

Metcon:

"Partner Wod"

16.4/17.4

13 min amrap

55 Deadlifts 225/155

55 Wallballs 20/14

55 Cal Row

​55 HSPU

 

 

Wednesday 5/3/17

 

Strength:

E3MOM 18 min

Row 300/250m

Metcon:

21-15-9

KBS 70/53

Back Squats 135/95

 

 

Tuesday 5/2/17

 

Strength:

Every 90 sec 6 rounds

hang pwr snatch + Pwr snatch

Metcon:


8 min amrap

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

Pwr snatch 115/75

pull-ups

 

 

Monday 5/1/17

 

Strength:

Find 1 RM

Front Squat

Metcon:

"Nancy"

5 Rounds

Run 400m

​15 OH Squats 95/65

 

 

Friday 4/28/17

 

Strength:

Emom 12 min:

​1- 15 box jumps 24/20

2- 3 squat cleans 75%

Metcon:

10 min amrap 

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

Clusters 1235/95

Bar over Burpees

Thursday 4/27/17

 

Mobility:

Metcon:

"Partner Wod"

12 min amrap

8 Hspu

32 Double Unders

​Alternate rounds

 

 

 

Wednesday 4/26/17

 

Strength:

1 mile Run

Metcon:

2 Rounds

25 Front Squats 135/95

​25 T2B

 

 

Tuesday 4/25/17

 

Strength:

E2MOM 16 min

2 Pwr Clean + Push Jerk

Metcon:

8 min amrap

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

Clean & Jerk 155/105

2, 4, 6, 8, 10...

Box Jump 24/20

 

 

Monday 4/24/17

 

Strength:

Find 1 RM

Back Squat

Metcon:

"Helen"

3 Rounds

Run 400m

21 KBS 53/35

​12 Pull-ups

 

 

Friday 4/21/17

 

Strength:

Find 1 RM 

Hang Squat Snatch

Metcon:

9 min amrap

9 Hang pwr snatch 95/65

3 Muscle Ups

9 Box Jumps 30/24

 

 

 

 

Thursday 4/20/17

 

Mobility:

Metcon:

"Partner Wod"

3 rounds

50 Deadlifts 185/125

40 Burpees

Run 400m (together)

 

 

Wednesday 4/19/17

 

Strength:

Squat Clean 

Find 1 RM

Metcon:

12 min amrap

6 Squat Clean 75%

12 T2B

​18 Wallballs 20/14

 

 

Tuesday 4/18/17

 

Strength:

Push Press

5x5

Metcon:

20-15-10-15-20

Push Press 115/75

Run 200m

 

 

Monday 4/17/17

 

Strength:

Front Squats 

5x2

Metcon:
 

"Jackie"

Row 1000m

50 Thrusters 45/35

30 pull-ups

 

 

Friday 4/14/17

 

Strength:

OH Squat

5x4

Metcon:

3 rounds

20 Front rack lunges 115/75

15 T2B

10 HSPU

 

 

 

Thursday 4/13/17

 

Mobility:

Metcon:


"Partner Wod"

15 min amrap

30 double unders

15 Pwr ​Snatch 75/55

​Alternate Rounds

 

 

Wednesday 4/12/17

 

Strength:

3 rounds

Run 800m

rest 3 min

Metcon:
 

60 Wallballs 20/14

40 sit-ups

20 Burpees

 

 

Tuesday 4/11/17

 

Strength:

8 rounds

Every 90 sec

Pwr Clean + Push Jerk

Metcon:

15 min amrap

1 Round of DT

2 Rounds of Cindy

 

DT = 12 DL, 9 HPC, 6 PJ 155/105

Cindy = 5 pull-ups, 10 push-ups, 15 squats

 

 

Monday 4/10/17

 

Strength:

Back Squats 

5x2

Metcon:

Row 500m

3 Rounds

8 thrusters 135/95

16 KBS 70/53

Then

Row 500m

 

 

Friday 4/7/17

 

Strength:

Find 1 RM

Squat Snatch

Metcon:
                                    4 Rounds

15 OH Squats 95/65

12 T2B

9 Burpees

 

 

Thursday 4/6/17

Mobility:

Metcon:

"Partner Wod"

16 min amrap

5 Burpee pull-ups

10 Cal row

15 Box jumps 24/20

20 sit-ups

25 push press 75/55

​alternate movements

 

 

Wednesday 4/5/17

Strength:

Split Jerks

6x2

Metcon:

12 min amrap

18 Wallballs 20/14

25 Double unders

12 KBS 70/53

​25 Double Unders

 

 

Tuesday 4/4/17

 

Strength:

Pwr Cleans

5 sets 

1.1.1

rest 2 min

Metcon:

4 Rounds

15 Pull-ups

10 Pwr Cleans 135/95

Run 200m

 

 

Monday 4/3/17

 

Strength:

Back Squats

5x3; build

Metcon:

3 Rounds

21 Back Squats 135/95

15 S2OH 135/95

​9 Pwr Snatch 135/95

 

 

Friday 3/31/17

 

Strength:

4 rounds

Run 400m 

rest 2 min

Metcon:

4 Rounds

6 Clean & Jerks 135/95

8 Bar Facing Burpees

 

 

Thursday 3/30/17

 

Mobility:

Metcon:

"Partner wod"

100 Deadlifts 225/155

200 Wallballs 20/14

100 Box Jumps 24/20

 

 

Wednesday 3/29/17

 

Strength:

4 rounds

every 4 min

Bike 15/12 cal

UB Pwr snatch 12-10-8-6 (Build)

Metcon:

8 Min amrap

10 Cal Row

15 KBS 53/35

​40 Double Unders

 

 

 

Tuesday 3/28/17

 

Strength:

5x5

Front Squats

Metcon:

15-12-9

Squat Cleans 155/105

Def Hspu 45/25

 

 

Monday 3/27/17

 

Strength:

Deadlift

7 sets

1.1.1

rest 2 min

Metcon:

5 rounds

Run 400m

15 pull-ups

15 push press 95/65

 

 

Friday 3/24/17

17.5

10 rounds

9 Thrusters 95/65

35 double unders

 

 

Thursday 3/23/17

 

Mobility:

Metcon:

"Partner Wod"

12 min amrap

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

KBS 53/35

Air Squats

 

 

Wednesday 3/22/17

 

Strength:

EMOM 16 min

1- Bike 12/10 cal

2- 30-50 Double Unders

3- 8 DB Thrusters 50/35

4- rest

Metcon:

2 Rounds

30 Cal Row

15 Clean & Jerks 135/95

​rest 3 min

 

 

Tuesday 3/21/17

 

Strength:

6x2

Pwr Snatch TnG

Metcon:

8 Min Amrap

10 T2B

5 Pwr Snatch 115/75

10 Burpees

 

 

Monday 3/20/17

 

​Strength:

EMOM 6 min

10 OH Squats 95/65

Metcon:

Run 400m

3 rounds

15 Thrusters 95/65

50 Double unders

then

Run 400m

 

 

Friday 3/17/17

 

17.4

13 min amrap

55 Deadlifts 225/155

55 Wallballs 20/14

55 cal row 

55 HSPU

 

 

Thursday 3/16/17

 

Mobility:

Metcon:

"Partner Wod"

Row 2000m

100 Push Press 75/55

​60 Pull-ups

 

 

Wednesday 3/15/17

 

Strength:

EMOM 12 min

1- Row 15/12 Cal

2- 7 Burpee Box jump overs 24/20

3- Skill Work

Metcon:

10 Deadlifts 275/185

40 Double Unders 

25 Wallballs 30/20

40 Double Unders

25 Wallballs 30/20

40 Double Unders

10 Deadlifts 275/185

 

 

Tuesday 3/14/17

 

Strength:

Find 2 RM

Pwr Clean

Metcon:

5 Rounds

5 Pwr Clean 185/125

​10 HSPU

 

 

Monday 3/13/17

 

Strength:

Back Squat

4x7

Metcon:

3 rounds

2 min amrap

10 Thrusters 95/65

20 Double Unders

​rest 3 min

 

 

Friday 3/10/17

 

17.3

3 rounds

6 c2b

6 squat snatch 95/65

3 rounds

7 c2b

5 snatch 135/95

3 rounds

8 c2b

4 snatch 185/135.....

 

 

Thursday 3/9/17

 

Mobility:

Metcon:

"Partner Wod"

3 rounds

50 ball slams 40/30

50 KBS 53/35

500m Row

​alternate every 30 sec

 

 

Wednesday 3/8/17

 

Strength:

EMOM 12 min

1- Row 15/12 cal

2- 8 Burpees

3- Skill work

Metcon:

 7 min amrap

20 Wallballs 20/14

​40 Double Unders

 

 

Tuesday 3/7/17

 

Strength:

E2MOM 14 min

​3 OH Squat - from ground

Metcon:

Run 400m

40 Deadlifts 225/155

Run 400m

compare to 9/20/16

 

 

Monday 3/6/17

 

Strength:

EMOM 10 min

3 Pwr Cleans

Metcon:

10 min amrap

6 Clean & Jerks 135/95

10 HSPU

14 Box Jumps 24/20

 

 

Friday 3/3/17

 

Metcon:

17.2

12 min amrap

2 rounds

50' DB lunges 50/35

16 T2B

8 DB Pwr Cleans 50/35

2 rounds

50' DB Lunges 50/35

16 Bar Muscle Ups 

8 DB Pwr Cleans 50/35

 

 

Thursday 3/2/17

 

Mobility:

Metcon:

"Partner Wod"

6 Rounds

20 KBS 53/35

10 Burpees

20/15 cal row

alternate movements

 

 

Wednesday 3/1/17

 

Strength:

EMOM 12 Min

1- Row 18/14 cal

2- 25 Dubs + 8 T2B

3- 10 Thrusters 115/75

Metcon:

30 Wallballs 30/20

Run 400m

20 Wallballs 30/20

Run 400m

10 Wallballs 30/20

Run 400m

 

 

Tuesday 2/28/17

 

Strength:

5 sets

Squat Clean

1.1.1

rest 2-3 min

Metcon:

8 min amrap

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

Pwr Clean 185/125

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

​HSPU

 

 

Monday 2/27/17

 

Strength:

Back Squat

3x10

Metcon:

10 Min Amrap

12 C2B Pull-ups

12 S2OH 115/75

​50 Double unders
 

 

 

Friday 2/24/17

 

OPEN 17.1

10  Alt DB Snatch 50/35

15 Box over Burpees

20 DB Snatch 

15 Burpees

30 Snatch

15 Burpees

40 Snatch

15 Burpees

50 snatch 

15 Burpees

 

 

Thursday 2/23/17

 

Mobiltiy: 

28 Burpees :)

​Metcon:

"Partner Wod"

3 Rounds

Bike 15/12 Cal

20 KBS 53/35

Farmer Carry 100'

10 DB alt Snatch 50/35

rest

each movement is competed as a relay

 

 

Wednesday 2/22/17

 

Strength:

Emom 15 min

1- 10 wallballs 30/20

2- 8 Burpee Box jump overs 24/20

3- 15/12 cal row

Metcon:

3 rounds

2 Min Amrap

10 Push Press 95/65

10 Box Jumps 24/20

​Rest 2 Min

 

 

Tuesday 2/21/17

 

Strength:

Every 90 Sec 8 rounds

Pwr Snatch + OH Squat + Snatch

Metcon:

15.1

9 min Amrap

15 T2B

10 Deadlifts 115/75

​5 Pwr Snatch 115/75

 

 

Monday 2/20/17

 

Strength:

Find 1 RM 

Cluster

Metcon:

21-15-9

Thrusters 95/65

Bar Facing Burpees

​Double Unders x 3

 

 

Friday 2/17/17

 

Strength:

Max Clean & Jerk

Metcon:

20 Squat Cleans 155/105

40 ​HSPU

60 KBS 53/35

40 C2B Pull-ups

20 Thrusters 135/95

 

 

 

Thursday 2/16/17

 

Mobility:

Metcon:

15 min amrap

40 Snatch 95/65

40 Box Jumps 24/20

40 OH Squat 95/65

 

 

Wednesday 2/15/17

 

Strength:

EMOM 15 min

1- 8 Back Squats 50%

2- 25 Double Unders + 8 KBS 70/53

3- Row 15/12 cal

Metcon:

5 min amrap

15 Cal Row

10 Deadlifts 225/155

 

 

Tuesday 2/14/17

 

Strength:

EMOM 10 min

5 bar facing burpees

3 Pwr Cleans 

AHAP

Metcon:

"Partner Wod"

3 Rounds

20 Clean & Jerks 135/95

30 Bar Facing Burpees

40 T2B

 

 

Monday 2/13/17

 

Strength:

E2MOM 10 min

4 Front Squat 75%

Metcon:

"13.3"

12 min amrap

150 wallballs 20/14

90 Double Unders

30 Muscle Ups

 

 

Friday 2/10/17

 

Strength:

E2MOM 12 min

Snatch

Metcon:

14 min amrap

10 T2B

15 Bar Facing Burpees

20 Pwr Snatch 75/55

 

 

 

Thursday2/9/17

 

Mobility:

Metcon:

"Partner Wod"

100 Wallballs 20/14

150 Double Unders

75 Hspu

150 Double Unders

100 Wallballs 20/14

​Partners alternate every 30 sec