Wednesday 2/8/17​
STRENGTH: 
EMOM 15 min
1- 10 KB Thrusters 53/35
2- Row 15/12 cal
3- 5 burpees + 8 T2B
METCON:

7 min amrap
7 Pwr Cleans 185/125
14 Box Jump overs 24/20


Tuesday 2/7/17

STRENGTH:
DEADLIFTS
3X10
70-80%
REST 3 MIN
METCON:
RUN 400M
35 S2OH 95/65
RUN 400M
25 S2OH 135/95
RUN 400M
15 S2OH 165/115
RUN 400M


MONDAY 2/6/17
STRENGTH:
TAKE 15 MIN TO WORK UP TO A HEAVY
SQUAT CLEAN
METCON:
3 ROUNDS
4 MIN AMRAP
8 SQUAT CLEAN 135/95
12 C2B PULL-UPS
REST 1 MIN

 FRIDAY 2/3/17
STRENGTH:
IN 7 MIN FIND
2 RM SNATCH 
MECON:
ROW 500M
3 ROUNDS
12 OH SQUATS 115/75
50 DOUBLE UNDERS
THEN
ROW 500M  


THURSDAY 2/2/17
MOBILITY:
METCON:
"PARTNER WOD"
50-40-30-20-10
DEADLIFTS 225/155
T2B


WEDNESDAY 2/1/17
STRENGTH:
EMOM 15 MIN
1- ROW 15/12 CAL
2- 10 WALLBALLS 30/20
3- 8 BURPEES BOX JUMPS 24/20
METCON:
5 MIN AMRAP
THRUSTERS 115/75
EMOM 5 BAR FACING BURPEES
START WITH BURPEES


TUESDAY 1/31/17
STRENGTH:
E2MOM 12 MIN
2 CLEAN & JERK 
TNG
METCON:
12 MIN AMRAP
10 CLEAN & JERKS 135/95
15 C2B PULL-UPS
10 BOX JUMPS 24/20


MONDAY 1/30/17
STRENGTH:
BACK SQUATS 
5X4
METCON:
30 WALLBALLS 20/14

20 HSPU
30 PISTOLS
20 HSPU
30 WALLBALLS


FRIDAY 1/27/17
STRENGTH:
E2MOM 12 MIN
SNATCH BALANCE + HANG SNATCH + SNATCH
METCON:
3 ROUNDS
25/20 CAL BIKE
15 PWR SNATCH 95/65
10 BURPEES
REST 4 MIN

THURSDAY 1/26/17
MOBILITY:
METCON:
"PARTNER WOD"
FOR TIME:
250 CAL ROW
ALTERNATE ROW AFTER EVERY ROUND OF:
8 BALLSLAMS 40/30
24 DOUBLE UNDERS

WEDNESDAY 1/25/17
STRENGTH: 
EMOM 12 MIN
3 BACK SQUATS 80-90%
35 DOUBLE UNDERS
10 T2B
METCON:
60 WALLBALLS 20/14
30 PULL-UPS
40 WALLBALLS 
20 C2B PULL-UPS
20 WALLBALLS 
10 BAR MUSCLE UPS

TUESDAY 1/24/17
STRENGTH:
E2MOM 12 MIN
SQUAT CLEANS X 4
TNG
METCON:
3 MIN AMRAP
6 BURPEES
9 HSPU
12 PWR CLEANS 115/75
REST 2 MIN
4 MIN AMRAP
6 BUPEES 
9 HSPU
12 PWR CLEANS 115/75
REST 1 MIN
6 BURPEES
9 HSPU
12 PWR CLEANS 115/75

MONDAY 1/23/17
STRENGTH:

THRUSTERS
5X3
METCON:
3 ROUNDS
20 THRUSTERS 115/75
RUN 400M
20 BOX JUMPS 24/20

FRIDAY 1/20/17
STRENGTH:

8 ROUNDS
EVERY 90 SEC
SQUAT CLEAN + FRONT SQUAT+ JERK
METCON:
10 MIN AMRAP
5 CLUSTER 135/95
10 T2B
5 BAR FACING BURPEES

THURSDAY 1/19/17
MOBILITY:
METCON:
"PARTNER WOD"
3 ROUNDS
40 FRONT RACK LUNGES 135/95
200M RUN RELAY
40 WALLBALLS 20/14
200M RUN RELAY

WEDNESDAY 1/18/17
STRENGTH:
3 ROUNDS
ROW 500M
2 ROPE CLIMBS
REST 2 MIN
METCON:
4 ROUNDS
21 DOUBLE UNDERS
15 PUSH PRESS 95/65
9 KB SNATCH 53/35

TUESDAY 1/17/17
STRENGTH:
EVERY 2:30 MIN
5 ROUNDS
PWR SNATCH
6 TNG 55-65%
METCON:
2 ROUNDS
4 MIN AMRAP
3, 6, 9, 12, 15...
OH SQUATS 115/75
C2B PULL-UPS
REST 4 MIN


MONDAY 1/16/17
STRENGTH:
FIND 3 RM

FRONT SQUAT
METCON:
30-20-10
KBS 70/53
HSPU
BOX JUMP OVERS 24/20

FRIDAY 1/13/17
STRENGTH:
FIND 1 RM
HANG SQUAT CLEAN
METCON:
10 MIN AMRAP
12 HANG PWR CLEANS 135/95
16 PISTOLS
20 WALLBALLS 20/14

THURSDAY 1/12/17
MOBILITY:
METCON:
"PARTNER WOD"
2 ROUNDS
50 KBS 70/53
200 DOUBLE UNDERS
50 S2OH 155/105

WEDNESDAY 1/11/17
STRENGTH:

4 ROUNDS
RUN 400M
REST 2 MIN
METCON:
15 MIN AMRAP
20 HSPU
30 DEADLIFTS 185/125
20 BURPEE BOX JUMP OVERS 24/20

TUESDAY 1/10/17
STRENGTH:
SNATCH
E2MOM 14 MIN
BUILD TO MAX
METCON:
8 MIN AMRAP
6 SQUAT SNATCH 135/95
12 PULL-UPS

MONDAY 1/9/17
STRENGTH:
BACK SQUATS
5 RM
METCON:
"15.5"
27-21-15-9
ROW CALORIES
THRUSTERS 95/65

FRIDAY 1/6/17
STRENGTH:
6 SETS
HANG SNATCH 
1 . 1
REST 3 MIN
METCON:
21-15-9
PWR SNATCH 95/65
OH SQUAT 95/65
BOX JUMPS 24/20

THURSDAY 1/5/17
MOBILITY:
METCON:
"PARTNER WOD"
16 MIN AMRAP
10-20-30-40-50....
DOUBLE UNDERS X 2
KBS 53/35
C2B PULL-UPS

WEDNESDAY 1/4/17
STRENGTH:

E2MOM 20 MIN
1- DEADLIFTS 5 REPS 70+%
2- BACK SQUATS 5 REPS 70+%
METCON:
7 MIN AMRAP
3 CLEAN & JERK 165/115
5 BAR FACING BURPEES
7 DEADLIFTS 165/115

TUESDAY 1/3/17
STRENGTH:
E2MOM 10 MIN
SNATCH X 5 TNG
AHAP
METCON:
"FIGHT GONE BAD"
3 ROUNDS
WALLBALLS 20/14
SDLHP 75/55
BOX JUMPS 20"
PUSH PRESS 75/55
ROW- CAL
1 MIN ON EACH EXERCISE WITH 1 MIN REST BTWN ROUNDS

FRIDAY 12/30/16
STRENGTH:
EMOM 12 MIN
EVEN- 3 PWR SNATCH (NOT TNG)
ODD- 5 OH SQUATS (SAME WEIGHT)
METCON:
8 MIN AMRAP
10 PWR SNATCH 95/65
20 SIT-UPS
30 DOUBLE UNDERS

THURSDAY 12/29/16
MOBILITY:

METCON:
"PARTNER WOD"
2 ROUNDS
100 WALLBALLS 20/14
75 PUSH PRESS 115/75
1 PARTNER WORKS WHILE THE OTHER PARTNER RUNS 200M THEN SWITCH

WEDNESDAY 12/28/16
STRENGTH:
EVERY 90 SEC 8 ROUNDS
PWR CLEAN + SPLIT JERK
METCON:
21-15-9
PWR CLEANS 135/95
PULL-UPS
REST 3 MIN
12-9-6
PWR CLEANS 185/125
C2B PULL-UPS

TUESDAY 12/27/16
STRENGTH:
FRONT SQUAT 
FIND  1 REP MAX
METCON:
20 MIN AMRAP
20 BURPEES
30 THRUSTERS 95/65
40 CAL ROW

FRIDAY 12/23/16
STRENGTH:
SQUAT CLEAN
1. 1. 1
5 SETS
METCON:
7 MIN AMRAP
3-6-9-12-15...
SQUAT CLEAN 135/95
T2B

THURSDAY 12/22/16
MOBILITY:
METCON:
"PARTNER WOD"
18 MIN AMRAP
12 KBS 70/53
14 FRONT RACK LUNGES 115/75
16 CAL ROW
ALTERNATE MOVEMENTS

WEDNESDAY 12/21/16
STRENGTH:
EVERY 90 SEC
1- ROW 20/16 CAL
2- SKILL WORK
METCON:
RUN 800M
30 HSPU
10 DEADLIFTS 275/185
RUN 400M
15 HSPU
10 DEADLIFTS 275/185
RUN 400M
15 HSPU
10 DEADLIFTS 275/185

TUESDAY 12/20/16
STRENGTH:
SNATCH 
1.1.1
5 SETS
METCON:
9 MIN AMRAP
1-2-3-4-5....
SQUAT SNATCH 115/75
2-4-6-8-10...
PULL-UPS

MONDAY 12/19/16
STRENGTH:
EVERY 30 SECONDS 8 MIN
2 FRONT SQUATS
80-90%
METCON:
2 ROUNDS
10 PWR CLEAN 135/95
15 BOX JUMPS 24/20
REST 1 MIN
2 ROUNDS
10 PUSH JERK 135/95
15 BOX JUMPS 24/20
REST 1 MIN
2 ROUNDS
10 CLEAN & JERKS 135/95
15 BOX JUMPS 24/20

FRIDAY 12/16/16
STRENGTH:
BACK SQUATS
5X5
METCON:
21-15-9 
PWR SNATCH 95/65
T2B


THURSDAY 12/15/16
MOBILITY:
METCON:
"PARTNER WOD"
75 CAL ROW
150 THRUSTERS 75/55
75 CAL ROW

WEDNESDAY 12/14/16
STRENGTH:
4 ROUNDS
5 DEADLIFTS AHAP
REST 
25' HANDSTAND WALK 
REST
METCON:
12 MIN AMRAP
20 WALLBALLS 20/14
15 BOX JUMPS 24/20
10 DEADLIFTS 225/155
5 BAR MUSCLE UPS

TUESDAY 12/13/16
STRENGTH:
FIND 1 RM 
SPLIT JERK
METCON:
4 MIN AMRAP
35 S2OH 135/95
AMRAP BAR FACING BURPEES
REST 2 MIN
4 MIN AMRAP
25 S2OH 155/105
AMRAP BAR FACING BURPEES

MONDAY 12/12/16
STRENGTH:
EMOM 8 MIN
3 FRONT SQUATS
75-85% (SAME AS LAST WEEK)
METCON:
3 ROUNDS
RUN 400M
12 SQUAT CLEANS 135/95
21 PULL-UPS

FRIDAY 12/9/16
STRENGTH:

PWR CLEAN
1. 1. 1
5 SETS
METCON:
14 MIN AMRAP
25 CAL ROW
20 PULL-UPS
15 PWR CLEANS 165/115

THURSDAY 12/8/16
MOBILITY:
METCON:
"PARTNER WOD"
16 MIN AMRAP
5 HANG PWR SNATCH 115/75
10 OH SQUAT 115/75
20 DOUBLE UNDERS
ALTERNATE ROUNDS

WEDNESDAY 12/7/16
STRENGTH:
SPLIT JERK
6X2
METCON:
3 ROUNDS
RUN 200M
20 HSPU
50 WALLBALLS 20/14

TUESDAY 12/6/16
STRENGTH:
4 ROUNDS

50' HANDSTAND WALK
REST 30 SEC
2 ROPE CLIMBS
REST 1 MIN
METCON:
10 MIN AMRAP
12 T2B
10 DEADLIFTS 275/185
8 BURPEE BOX JUMPS 24/20

MONDAY 12/5/16
STRENGTH:
EVERY 90 SEC 8 ROUNDS
3 FRONT SQUATS
75-85%
METCON:
"GRACE"
30 CLEAN & JERKS 135/95
REST 4 MIN
1000M ROW

FRIDAY 12/2/16
STRENGTH:
EMOM 12 MIN
2 BACK SQUATS 85-90%
METCON:
12 MIN AMRAP
25 KBS 70/53
25 BACK SQUATS 135/95
50 SIT-UPS

THURSDAY 12/1/16
MOBILITY:
METCON:
"PARTNER WOD"
5-5-10-10-15-15-20-20
THRUSTERS 95/65
T2B
PARTNER 1 DOES 5 THRUSTERS THEN PARTNER 2 DOES 5 THRUSTERS. THEN PARTNER 1 DOES 5 T2B, THEN PARTNER 2 DOES 5 T2B AND SO ON

WEDNESDAY 11/30/16
STRENGTH:
SNATCH LADDER
START AT 50%
INCREASE BY 10# EVERY MIN
METCON:
10 MIN AMRAP
50 DOUBLE UNDERS
30 S2OH 95/65
50 DOUBLE UNDERS
25 S2OH 115/75
50 DOUBLE UNDERS
20 S2OH 135/95
50 DOUBLE UNDERS 
AMRAP S2OH 155/105

TUESDAY 11/29/16
STRENGTH:
FIND MAX COMPLEX
3 PWR CLEAN + 3 HANG SQUAT CLEAN + 3 THRUSTERS
METCON:
21-15-9
PWR CLEAN 155/105
BAR FACING BURPEES
C2B PULL-UPS

MONDAY 11/28/16
STRENGTH:
E2MOM 16 MIN

3 FRONT SQUATS
75-85%
METCON:
20 MIN AMRAP
40 CAL ROW
40 BOX JUMP OVERS 24/20
40 WALLBALLS 20/14

WEDNESDAY 11/23/16
STRENGTH:
7 SETS
SNATCH + 2 OH SQUAT
REST 90 SEC
METCON:

2 ROUNDS
20 HANG PWR SNATCH 95/65
25 T2B
30 PISTOLS

TUESDAY 11/22/16
STRENGTH:
6 ROUNDS
EVERY 90 SEC
1- PWR CLEAN + PUSH JERK
2- 35 UNBROKEN DOUBLE UNDERS
METCON:
3 ROUNDS
3 MIN AMRAP
1, 2, 3, 4, 5, 6, 7...
CLEAN & JERK 135/95
C2B PULL-UPS
REST 1 MIN
CONTINUE WHERE YOU LEFT OFF EACH ROUND
COMPARE TO 9/27/16

MONDAY 11/21/16
STRENGTH:
BACK SQUATS
EVERY 3 MIN 5 ROUNDS
7 SQUATS
METCON:
HOLIDAY CHALLENGE WOD
4 ROUNDS
20 THRUSTERS 75/55
10 BURPEE OVER THE BAR
250M ROW


FRIDAY 11/18/16
STRENGTH:
EVERY 90 SEC 8 SETS
HANG SNATCH + SNATCH
METCON:
10 MIN AMRAP
10 PWR SNATCH 95/65
HANDSTAND WALK 20'
20 WALLBALLS 20/14

THURSDAY 11/17/16
MOBILITY:
METCON:
"PARTNER WOD"
8 ROUNDS
10 HANG SQUAT CLEANS 155/105
40 DOUBLE UNDERS
10 C2B PULL-UPS
ALTERNATE MOVEMENTS

WEDNESDAY 11/16/16
STRENGTH:
3 ROUNDS
10-15 GHD SIT-UPS
10 RING DIPS
METCON:

RUN 400M
40 PUSH PRESS 95/65
40 KBS 70/53
ROW 500M
AT 15 MIN START
RUN 400M
40 PUSH-UPS
40 DEADLIFTS 185/125
ROW 500M

TUESDAY 11/15/16
STRENGTH:
PWR CLEAN
FIND 3 RM TNG
METCON:
12 MIN AMRAP
6 PWR CLEANS 185/125
9 HSPU
12 BOX JUMPS 24/20

MONDAY 11/14/16
STRENGTH:
BACK SQUAT
FIND 1 RM
METCON:
30-20-10
THRUSTERS 95/65
T2B


FRIDAY 11/11/16
STRENGTH:
FRONT SQUATS
5X2
85%+
METCON:
VETERANS DAY WOD
"THREE WISE MEN"
"JEREMEY"
4 MIN AMRAP
5 HANG SQUAT SNATCH 135/95
10 BURPEE OVER THE BAR
REST 2 MIN
"BEN"
4 MIN AMRAP
10 PWR CLEANS 135/95
20 PULL-UPS
REST 2 MIN
"BEAU"
4 MIN AMRAP
15 BOX JUMP OVERS 24/20
30 WALLBALLS 20/14

THURSDAY 11/10/16
MOBILITY:
METCON:
"PARTNER WOD"
"PARTNER 12.2"
AMRAP 20 MIN
60 SNATCH 75/45
60 SNATCH 135/75
60 SNATCH 165/100
AMRAP SNATCH 210/120


WEDNESDAY 11/9/16
STRENGTH:
FIND MAX
PWR CLEAN + PUSH JERK
METCON:
10 MIN AMRAP
15 S2OH 155/105
20 BOX JUMPS 24/20
15 CAL ROW

TUESDAY 11/8/16
STRENGTH:

EVERY 4 MIN
4 ROUNDS
RUN 400M
50 DOUBLE UNDERS
METCON:
2 ROUNDS
25 DEADLIFTS 225/155
25 T2B

MONDAY 11/7/16
STRENGTH:

BACK SQUATS
4X10
75-85%
METCON:
9-15-21
CLEAN & JERKS 115/75
BAR FACING BURPEES

FRIDAY 11/4/16
STRENGTH:
EVERY 90 SEC 8 ROUNDS
2 FRONT SQUATS + PUSH JERK
METCON:
3 ROUNDS
20 THRUSTERS 95/65
RUN 400M
20 BOX JUMPS 24/20
REST 2 MIN

THURSDAY 11/3/16
MOBILITY:
METCON:
"PARTNER WOD"
12 MIN AMRAP
60 PULL-UPS
60 PUSH PRESS 115/75
50 C2B PULL-UPS
50 HSPU
AMRAP BAR MUSCLE UPS

WEDNESDAY 11/2/16
STRENGTH:
HANG CLEAN
4X2
METCON:
ROW 750M
10 HANG SQUAT CLEANS 185/125
50 WALLBALLS 20/14
10 HANG SQUAT CLEANS 185/125
ROW 750M

TUESDAY 11/1/16
STRENGTH:
FIND MAX
SNATCH
METCON:
"14.1"
10 MIN AMRAP
30 DOUBLE UNDERS
15 PWR SNATCH 75/55

MONDAY 10/31/16
STRENGTH:
BACK SQUATS
3X2
3X1
METCON:
21 BACK SQUATS 155/105
RUN 400M
15 FRONT SQUATS 155/105
RUN 400M 
9 OH SQUATS 155/105
RUN 400M


FRIDAY 10/28/16
STRENGTH:
E2MOM 10 MIN
1- HANDSTAND PRACTICE
2- 1 MIN STRICT PULL-UPS
METCON:
"TFGQ 16.6"
18 MIN
12 LUNGES 95/65
48 DOUBLE UNDERS
8 BOX JUMPS 30/24


THURSDAY 10/27/16
MOBILITY:
METCON:
"PARTNER WOD"
3  ROUNDS
60 WALLBALLS 20/14
40 T2B
20 DEADLIFTS 275/185

WEDNESDAY 10/26/16
STRENGTH:
PWR CLEAN
5 SETS
1.1.1
REST 10 SEC BTW REPS
REST 3 MIN BTW SETS
METCON:
9 MIN AMRAP
3, 6, 9, 12, 15, 18...
HSPU 
BOX JUMPS 24/20
PWR CLEANS 135/95

TUESDAY 10/25/16
STRENGTH:
METCON:
ROW 250M
15 KBS 70/53
25 BURPEES 
15 KBS 70/53
ROW 250M

MONDAY 10/24/16
STRENGTH:
PAUSE FRONT SQUATS
5-4-3-2-1
3 SEC PAUSE @ BOTTOM
REST 2 MIN BTW SETS
METCON:
21-15-9
CAL ROW
HANG PWR SNATCH 115/75
OH SQUAT 115/75

FRIDAY 10/21/16
STRENGTH:
BACK SQUATS
7X2
METCON:
8 MIN AMRAP
8 T2B
8 HANG CLEAN & JERKS 135/95
8 FRONT SQUATS 135/95

THURSDAY 10/20/16
MOBILITY:
METCON:
"PARTNER RUN WITH THE BULLS"
3 ROUNDS
400M RUN (TOGETHER)
50 SQUATS
50 PUSH-UPS
50 SIT-UPS
ALL DONE WITH A PLATE ON THE WORKING ATHLETE. 45/25

WEDNESDAY 10/19/16
STRENGTH:
5 ROUNDS
JOG 200M
RUN 200M
REST 1 MIN
METCON:
4 ROUNDS
6 PWR CLEANS 185/125
35 DOUBLE UNDERS
12 HSPU


TUESDAY 10/18/16
STRENGTH:

PUSH PRESS
4X4
METCON:
3 ROUNDS
ROW 250M
25 WALLBALLS 20/14
20  BOX JUMP OVERS 24/20 

MONDAY 10/17/16 
STRENGTH
E2MOM 12 MIN
PWR SNATCH  + HANG SNATCH +
OH SQUATS
METCON:
AMRAP 4 MIN
3, 6, 9, 12, 15...
PWR SNATCH 95/65
C2B PULL-UPS
REST 3 MIN
AMRAP 4 MIN
3, 6, 9, 12, 15...
OH SQUATS 95/65
PULL-UPS

FRIDAY 10/14/16
STRENGTH:
PAUSE FRONT SQUATS
5X3
4 SEC AT BOTTOM
METCON:
7 MIN AMRAP
7 CLEAN & JERKS 135/95
7 BAR OVER BURPEES
7 T2B

THURSDAY 10/13/16
MOBILITY:
METCON:
6 ROUNDS
20 KBS 70/53
RUN 200M 
30 SIT-UPS
ALTERNATE MOVEMENTS

WEDNESDAY 10/12/16
STRENGTH:
HANG SNATCH
6X2
METCON:
13 MIN AMRAP
10 HANG SQUAT SNACH 115/75 
25 DOUBLE UNDERS
10 C2B PULL-UPS
25 DOUBLE UNDERS

TUESDAY 10/11/16
STRENGTH:
E2MOM 12 MIN
3 PUSH JERK
METCON:
3 ROUNDS
RUN 400M
20 HSPU
ROW 400M
REST 2 MIN

MONDAY 10/10/16
STRENGTH:
E2MOM 10 MIN
5 BACK SQUATS 70%
32X1
METCON:
10 MIN AMRAP
10 PRW CLEANS 95/65
10 THRUSTERS 95/65
10 BOX JUMPS 24/20

FRIDAY 10/7/16
STRENGTH:
E2MOM 12 MIN
SQUAT CLEAN 
2 REPS
METCON:
2 ROUNDS
500M ROW
15 CLEAN & JERK 135/95
25 PULL-UPS
REST 2 MIN

THURSDAY 10/6/16
MOBILITY:
METCON:
"PARTNER WOD"
BUY IN: 75 CAL BIKE
THEN
2 ROUNDS
75 GOBLET SQUATS 53/35
75 SIT-UPS

WEDNESDAY 10/5/16
STRENGTH:
FRONT SQUATS
5, 4, 3, 2, 1
HEAVIEST SET POSSIBLE FOR EACH
METCON:
AMRAP 8 MIN
2, 4, 6, 8, 10, 12, 14...
PWR SNATCH 115/75
BOX JUMP OVERS 24/20

TUESDAY 10/4/16
STRENGTH:
3 ROUNDS
10 RING ROWS 
REST 30 SEC
6-10 STRICT HSPU
REST 30 SEC
50 DOUBLE UNDERS
REST 90 SEC
METCON:
3 ROUNDS
20 OH LUNGES 95/65
RUN 200M
20 T2B
RUN 200M


MONDAY 10/3/16
STRENGTH:
FIND MAX
SPLIT JERK
METCON:
21-15-9
WALLBALLS 20/14
PWR CLEANS 135/95
BURPEES
COMPARE TO 7/17/14

FRIDAY 9/30/16
STRENGTH:
THRUSTERS
5X5
BUILD
METCON:
10 MIN AMRAP
10 PISTOLS
15 S2OH 115/75
10 T2B

THURSDAY 9/29/16
MOBILITY
METCON:
"PARTNER WOD"
ROW 500M (SWITH AT 250M)
DOUBLE ISABEL
(60 SNATCH 135/95)
ROW 500M (SWITCH AT 250M)

WEDNESDAY 9/28/16
STRENGTH:
3 ROUNDS
10-15 BACK EXTENSION
30 SEC HOLLOW HOLD
10 FRONT SQUATS
REST 90 SEC BTW MOVEMENTS
METCON:
3 ROUNDS
RUN 400M
40 WALLBALLS 20/14

TUESDAY 9/27/16
STRENGTH:
EMOM 6 MIN
5 PWR CLEANS 
AHAP
METCON:
3 ROUNDS
3 MIN AMRAP
1, 2, 3, 4, 5, 6, 7, 8....
CLEAN & JERK 135/95
C2B PULL-UPS
REST 1 MIN
CONTINUE WHERE YOU LEFT OFF EACH ROUND

MONDAY 9/26/16
STRENGTH:
TEMPO BACK SQUATS
4X3
TEMPO= 23X1
(2 SEC DOWN, 3 IN THE HOLE, AFAP UP, 1 SEC AT TOP)
METCON:
21-15-9
OH SQUATS 135/95
50 DOUBLE UNDERS


FRIDAY 9/23/16
STRENGTH:
SPLIT JERK
6X2
(HEAVIER THAN LAST WEEK)
METCON:
15 THRUSTERS 135/95
20 T2B
25 HSPU
RUN 800M
25 HSPU
20 T2B
15 THRUSTERS 135/95

THURSDAY 9/22/16
MOBILITY:

METCON:
"PARTNER WOD"
15 MIN AMRAP
3, 6, 9, 12, 15, 18, 21...
BOX JUMPS 30/24
SQUAT CLEANS 165/115

WEDNESDAY 9/21/16
STRENGTH:
HANG SNATCH
FIND 1 RM
METCON:
2 ROUNDS
5 MIN AMRAP
10 PWR SNATCH 75/55
10 WALLBALLS 20/14
10 PULL-UPS
REST 3 MIN

TUESDAY 9/20/16
STRENGTH:
EMOM 10 MIN
MIN 1: 5-10 STRICT HSPU
MIN 2: ROW 18/15 CAL
METCON:
RUN 400M
40 DEADLIFTS 225/155
RUN 400M

MONDAY 9/19/16
STRENGTH:
BACK SQUAT
3RM
METCON:
4 ROUNDS
10 PWR CLEANS 135/95
10 FRONT SQUATS 135/95
10 PUSH JERKS 135/95
50 DOUBLE UNDERS

FRIDAY 9/16/16
STRENGTH:
SPLIT JERK 
6X2
METCON:
10 ROUNDS
4 HSPU
6 PWR CLEANS 135/95
8 BOX JUMPS 24/20

THURSDAY 9/15/16
MOBILITY:
METCON:
"PARTNER WOD"
5 ROUNDS
T2B

WALLBALLS 30/20
PARTNER 1 DOES 45 SEC OF WORK ON 1ST MOVEMENT THEN SWITCH 
THEN PARTNER 1 DOES 45 SEC OF 2ND MOVEMENT THEN SWITCH

WEDNESDAY 9/14/16
STRENGTH:
BACK SQUATS
3X7
METCON:
16 MIN AMRAP
20 CAL ROW
30 THRUSTERS 95/65
40 KBS 53/35

TUESDAY 9/13/16
STRENGTH:
PWR SNATCH
5X3 (NOT TNG)
METCON:
4 ROUNDS
8 PWR SNATCH 115/75
12 BAR OVER BURPEES
16 SIT-UPS

MONDAY 9/12/16
STRENGTH:
FIND MAX
OH SQUAT
METCON:
2 MIN AMRAP
REST 2 MIN
3 MIN AMRAP
REST 2 MIN
4 MIN AMRAP
3, 6, 9, 12, 15...
OH SQUATS 95/65
C2B PULL-UPS