Friday 9/9/16

STRENGTH:
FIND MAX
HANG PWR CLEAN
METCON:
5 ROUNDS
10 HANG PWR CLEANS 155/105

15 BOX JUMP OVERS 24/20

THURSDAY 9/8/16


MOBILITY:

METCON:
"PARTNER WOD"
8 MIN AMRAP
BACK SQUATS 135/95
PARTNER RUNS 200M (ALTERNATE)
REST 2 MIN
8 MIN AMRAP
WALLBALLS 20/14
PARTNER ROW 250M (ALTERNATE)


WEDNESDAY 9/7/16
STRENGTH:
RUN 800M
REST AS NEEDED
REPEAT :)
METCON:
8 MIN AMRAP
3, 6, 9, 12, 15, 18...
HSPU
DEADLIFT 225/155
20 DOUBLE UNDERS

TUESDAY 9/6/16
STRENGTH:
THRUSTERS
5X3
METCON:
30 CLUSTERS 115/75
40 T2B
500M ROW

FRIDAY 9/2/16
STRENGTH:
EMOM 10 MIN
EVEN- STRICT PRESS X 4
ODD- 30 SEC HOLLOW ROCK HOLD
METCON:
"OPEN 16.3"
7 MIN AMRAP
10 PWR SNATCH 75/55
3 BAR MU

THURSDAY 9/1/16
MOBILITY:
METCON:
12 MIN AMRAP
2, 2, 4, 4, 6, 6, 8, 8, 10, 10...
OH SQUATS 115/75
BOX JUMPS 24/20
PARTNER 1 DOES 2 OHS THEN PARTNER 2 DOES 2 OHS, THEN P1 DOES 2 BJ THEN P2 DOES 2 BJ AND SO ON

WEDNESDAY 8/31/16
STRENGTH:
BACK SQUATS
5X3 BUILD
METCON:
12-10-8-6-4-2
SNATCH 135/95
DEF HSPU 45/25

TUESDAY 8/30/16
STRENGTH:
E3MOM 4 ROUNDS
ROW 20/15 CAL
5 DEADLIFTS 275/185
METCON:
15 MIN AMRAP
15 THRUSTERS 95/65
200M RUN
50 DOUBLE UNDERS

MONDAY 8/29/16
STRENGTH:
OH SQUATS
7X2
METCON:
5 ROUNDS
12 WALLBALLS 20/14
9 T2B
6 PWR CLEANS 185/125


FRIDAY 8/26/16
STRENGTH:
4 SETS
STRICT PRESS X 5
REST 30 SEC
STRICT PULL-UPS MAX REPS
METCON:
ROW 500M 
4 ROUNDS
12 PISTOLS
20 SHOULDER 2 OH 135/95
THEN 
ROW 500M

THURSDAY 8/25/16


MOBILITY:
METCON:
"PARTNER WOD"
2 ROUNDS
30 PWR SNATCH 95/65
100 DOUBLE UNDERS
60 KBS 53/35
100 DOUBLE UNDERS

 

 

 

WEDNESDAY 8/24/16

 

STRENGTH:

20 RM BACK SQUAT

ADD 5-10# FROM LAST TIME

METCON:

16 MIN AMRAP

15 T2B

30 DEADLIFTS 185/125

45 WALLBALLS 20/14

 

 

TUESDAY 8/23/16

 

STRENGTH:

PWR CLEANS

5X5 TNG

BUILD

METCON:

20 PWR CLEANS 155/105

RUN 400M

40 HSPU

RUN 400M

20 PWR CLEANS 155/105

 

 

MONDAY 8/22/16

 

STRENGTH:

OH SQUATS

6X3 HEAVIER THAN LAST WEEK

METCON:

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

PULL-UPS

BOX JUMPS 24/20

PUSH PRESS 95/65

 

 

FRIDAY 8/19/16

 

STRENGTH:

E2MOM 20 MIN

1- 3 FRONT SQUAT

75-85% BUILD

2- 15 BURPEES

METCON:

7 MIN AMRAP

5 SQUAT CLEAN 135/95

10 T2B

 

 

 

THURSDAY 8/18/16

 

MOBILITY:

METCON:

"PARTNER WOD"

15 MIN AMRAP

5-10-15-20-25-30...

WALLBALLS 20/14

ROW CAL

PUSH-UPS

 

 

 

WEDNESDAY 8/17/16

 

STRENGTH:

FIND 20 RM

BACK SQUAT

METCON:

3 ROUNDS

3 MIN AMRAP

BUY IN: 20 BALL SLAMS 40/30

THEN AMRAP

8 PULL-UPS

8 THRUSTERS 95/65

REST 2 MIN

 

 

TUESDAY 8/16/16

 

STRENGTH:

EMOM 8 MIN

1- 45 DOUBLE UNDERS

2- 7 PUSH JERKS

METCON:

30 KBS 70/53

THEN

2 ROUNDS

21 CAL ROW 

15 HSPU

9 CLEAN & JERK 135/95

THEN 

30 KBS 70/53

 

 

MONDAY 8/15/16

 

STRENGTH:

OH SQUATS

6X3

METCON:

4 ROUNDS

10 HANG SQUAT SNATCH 95/65

20 BOX JUMPS 24/20

RUN 400M

 

 

FRIDAY 8/12/16

 

STRENGTH:

4 ROUNDS

EVERY 90 SEC

HANG SNATCH

4 ROUNDS

EVERY 90 SEC

SNATCH DL + SNATCH

METCON:

4 ROUNDS

12 PWR SNATCH 115/75

15 C2B PULL-UPS

RUN 200M

 

 

THURSDAY 8/11/16

 

MOBILITY:

METCON:

"PARTNER WOD"

14 MIN AMRAP

10 HSPU

20 BALLSLAMS 40/30

30 AIR SQUATS

ALTERNATE MOVEMENTS

 

 

WEDNESDAY 8/10/16

 

STRENGTH:

E2MOM 18 MIN

3 DEADLIFTS

METCON:

21-15-9

PWR CLEAN 155/105

BOX JUMP OVERS 24/20

 

 

TUESDAY 8/9/16

 

STRENGTH:

FIND MAX

SPLIT JERK

METCON:

10 MIN AMRAP

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

OH SQUATS 135/95

25-50-75-100-125....

DOUBLE UNDERS

 

 

 

MONDAY 8/8/16

 

STRENGTH:

FRONT SQUATS

3, 2, 1, 3, 2, 1

METCON:

"JACKIE"

ROW 1000M

50 THRUSTERS 45/35

30 PULL-UPS

 

 

FRIDAY 8/5/16

 

STRENGTH:

PUSH JERK

6X2

METCON:

2 MIN SHOULDER 2 OH 135/95

2 MIN FRONT SQUATS 135/95

2 MIN CAL ROW

1 MIN SHOULDER 2 OH 135/95

1 MIN FRONT SQUATS 135/95

1 MIN CAL ROW

 

 

THURSDAY 8/4/16

 

MOBILITY:

METCON:

"PARTNER WOD"

8 ROUNDS

15 BOX JUMP OVERS 24/20

15 KBS 70/53

ALTERNATE ROUNDS

 

 

WEDNESDAY 8/3/16

 

STRENGTH:

20RM BACK SQUAT

ADD 5-10# FROM LAST WEEK

METCON:

"OPEN 15.4"

8 MIN AMRAP

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

HSPU

3, 3, 3, 6, 6, 6, 9, 9, 9...

PWR CLEAN 185/125

 

 

TUESDAY 8/2/16

STRENGTH

PWR SNATCH + HANG SNATCH + OH SQUAT

7X1

METCON:

3 ROUNDS 

21 WALLBALLS 20/14

15 T2B

9 PWR SNATCH 115/75

COMPARE TO 6/6/16

 

 

MONDAY 8/1/16

 

STRENGTH:

THRUSTERS

5X4 ACROSS

METCON:

21-15-9

THRUSTERS 95/65

RUN 400M

 

 

FRIDAY 7/29/16

 

STRENGTH:

5X3

PUSH JERK

METCON:

10 MIN AMRAP

40 WALLBALLS 20/14

30 T2B

20 PWR SNATCH 95/65

10 BAR MUSLCE UPS

 

 

 

THURSDAY 7/28/16

 

MOBILITY

METCON:

"PARTNER WOD"

BUY IN: 800M SANDBAG RUN

THEN

3 ROUNDS

ROW 500M SWITCH @250M

30 DEADLIFTS 225/155 SWITCH @ 15 REPS

 

 

WEDNESDAY 7/27/16

 

STRENGTH:

BACK SQUAT

20 RM

METCON:

9 MIN AMRAP

2, 4, 6, 8, 10, 12...

FRONT SQUATS 135/95

S2OH 135/95

25 DOUBLE UNDERS

 

 

TUESDAY 7/26/16

 

STRENGTH:

E2MOM 12 MIN

3 PWR CLEANS

METCON:

3 ROUNDS 

20 PULLUPS

10 PWR CLEANS 185/125

 

 

MONDAY 7/25/16

 

STRENGTH:

MAX FRONT SQUAT

METCON:

"FIGHT GONE BAD"

3 ROUNDS

WALLBALLS 20/14

SDLHP 75/55

BOX JUMPS 20"

PUSH PRESS 75/55

ROW - CAL

1 MIN AT EACH STATION WITH 1 MIN REST BETWEEN EACH ROUND

 

 

FRIDAY 7/22/16

 

STRENGTH:

7X1

SNATCH DEADLIFT + SNATCH + HANG SNATCH

METCON:

3 ROUNDS

RUN 400M

15 PWR SNATCH 95/65

 

 

THURSDAY 7/21/16

 

MOBILITY

METCON:

"PARTNER WOD"

3 ROUNDS

50 KBS 53/35-PARNTER HANG FROM BAR

50 PUSH PRESS 95/65-PARTNER HANDSTAND 

 

 

WEDNESDAY 7/20/16

 

STRENGTH:

MAX BACK SQUAT

METCON:

AMRAP 8 MIN

20 WALLBALLS 20/14

10 T2B

 

 

TUESDAY 7/19/16

 

 

STRENGTH:

ANG PWR CLEAN

6X3

METCON:

5 ROUNDS

10 HANG PWR CLEAN 135/95

5 S2OH 135/95

10 BOX JUMPS 30/24

 

 

MONDAY 7/18/16

 

STRENGTH:

EMOM 9 MIN

MIN 1: HAND STAND HOLD 20-30 SEC

MIN 2: 40 DOUBLE UNDERS

MIN 3: 6-8 STRICT T2B

METCON:

"TABATTA SOMETHING ELSE"

8 ROUNDS OF EACH WITH 1 MIN REST IN BETWEEN MOVEMENTS

WORK 20 SEC; REST 10 SEC

 

PULL-UPS

PUSH-UPS

SIT-UPS

SQUATS

 

 

FRIDAY 7/15/16

 

STRENGTH:

BACK SQUATS

1X3 75%

1X4 90%

3X4 80%

METCON:

10 MIN AMRAP

20 PWR SNATCH 75/55

15 SIT-UPS

20 OH LUNGES 45/25

 

 

THURSDAY 7/14/16

 

MOBILITY

METCON:

"PARTNER WOD"

ROW 1500M (SWITCH EVERY 250)

100 WALLBALLS 20/14

75 SDLHP 95/65

50 BURPEES

COMPARE TO 7/23/15

 

 

WEDNESDAY 7/13/16

 

STRENGTH:

SQUAT CLEAN

6X1

REST 90 SEC

METCON:

10-8-6-4-2

SQUAT CLEAN 135/95

C2B PULL-UPS

DOUBLE UNDERS X 5

 

 

TUESDAY 7/12/16

 

STRENGTH:

EMOM 16 MIN

MIN 1: 8 BURPEE BOX JUMP OVERS

MIN 2: 6-8 HSPU

MIN 3: 15/12 CAL ON THE BIKE

MIN 4: 6-8 STRICT HSPU

METCON:

5 MIN AMRAP

10 KBS 70/53

15 PUSH-UPS

 

 

MONDAY 7/11/16

 

STRENGTH:

BACK SQUATS

1X3 70%

1X4 80%

5X5 90%

METCON:

21-15-9

PUSH PRESS 95/65

T2B

OH SQUATS 95/65

 

 

FRIDAY 7/8/16

 

STRENGTH:

BACK SQUATS

1X3 65%

1X3 75%

1X3 85%

4X3 95%

METCON:

10 MIN AMRAP

50 WALLBALLS 20/14

25 PWR CLEANS 155/105

10 MUSCLE UPS  

 

 

THURSDAY 7/7/16

 

MOBILITY

METCON:

"PARTNER WOD"

75 DEADLIFTS 225/155

RUN 400M

50 T2B

RUN 400M

25 BURPEES

 

 

WEDNESDAY 7/6/16

 

STRENGTH:

FRONT SQUATS

1X3 60%

1X3 70%

1X3 80%

2X3 95%

METCON:

2 ROUNDS 

4 MIN AMRAP

8 PWR SNATCH 115/75

12 BOX JUMP OVERS 24/20

REST 2 MIN

 

 

TUESDAY 7/5/16

 

STRENGTH:

BACK SQUATS

1X3 60%

1X3 70%

1X3 80%

5X5 90%

METCON:

3 ROUNDS

ROW 250M

30 KBS 53/35

15 PULL-UPS

REST 1 MIN

IF YOU BREAK THE KBS OR PULL-UPS DO 10 BURPEES BEFORE CONTINUING

 

 

FRIDAY 7/1/16

 

STRENGTH:

BACK SQUATS

1X3 65%

1X3 75%

1X4 85%

4X5 90%

METCON:

15 MIN AMRAP

2, 4, 6, 8, 10, 12...

HANG PWR SNATCH 95/65

BOX JUMPS 30/24

BURPEES

 

 

THURSDAY 6/30/16

 

MOBILITY:

METCON:

"PARTNER WOD"

40-30-20-10

HSPU

RUN 200M

PUSH PRESS 95/65

RUN 200M

 

 

WEDNESDAY 6/29/16

 

STRENGTH:

FRONT SQUATS

1X3 65%

1X3 75%

1X3 85%

3X3 90%

1X3 95%

METCON:

3 ROUNDS

45 SEC WORK: 30 SEC REST

AMRAP

KBS 70/53

T2B

ROW CAL

 

 

TUESDAY 6/28/16

 

STRENGTH:

EVERY 2 MIN 12 MIN

3 SQUAT CLEANS

METCON:

100 DOUBLE UNDERS

50 WALLBALLS 20/14

30 PWR CLEANS 135/95

REST 2 MIN

2 ROUNDS

50 DOUBLE UNDERS

25 WALLBALLS

15 PWR CLEANS 135/95

 

 

MONDAY 6/27/16

 

STRENGTH:

BACK SQUATS

1X4 60%

1X4 70%

1X4 80%

1X3 90%

2X4 90%

METCON:

30-20-10

PULL-UPS

OH SQUATS 95/65

 

 

FRIDAY 6/24/16

 

STRENGTH:

BACK SQUATS

1X4 65%

1X4 70%

5X4 80%

METCON:

3 ROUNDS

RUN 400M

12 DEADLIFTS 255/165

21 BOX JUMPS 24/20

 

 

THURSDAY 6/23/16

 

ROMWOD

METCON:

"PARTNER WOD"

12 MIN AMRAP

100 DOUBLE UNDERS

75 PULL-UPS

50 WALLBALLS 30/20

25 S2OH 155/105

 

 

WEDNESDAY 6/22/16

 

STRENGTH:

FRONT SQUATS

1X3 60$

1X3 70%

1X4 80%

1X3 90%

2X5 85%

METCON:

4 ROUNDS

7 DEF HSPU 45/25

14 FR REV LUNGES 135/95

COMPARE TO 8/17/15

 

 

TUESDAY 6/21/16

 

STRENGTH:

PWR CLEAN

6X2

(DROP FROM TOP)

METCON:

"OPEN 13.4"

7 MIN AMRAP

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

CLEAN & JERK 135/95

T2B

 

 

MONDAY 6/20/16

 

STRENGTH:

BACK SQUAT

1X3 65%

1X4 75%

3X4 85%

1X5 90%

METCON:

6 ROUNDS

5 THRUSTERS 135/95

10 KBS 70/53

 

 

FRIDAY 6/17/16

 

STRENGTH:

THRUSTERS

5X3

METCON:

ROW 500M

3 ROUNDS

15 PULL-UPS

25 WALLBALLS 

THEN ROW 500M

 

 

THURSDAY 6/16/16

 

MOBILITY

METCON:

"PARTNER WOD"

14 MIN AMRAP

30 PWR CLEANS 155/105

40 HSPU

100 DOUBLE UNDERS

 

 

WEDNESDAY 6/15/16

 

STRENGTH:

PUSH PRESS

3X5

METCON:

25 T2B

25 PUSH PRESS 115/75

50 BOX JUMP OVERS 24/20

25 PUSH PRESS 115/75

25 T2B

 

 

TUESDAY 6/14/16

 

STRENGTH:

EMOM 8 MIN

SNATCH

METCON:

"NANCY"

5 ROUNDS

RUN 400M

15 OH SQUATS 95/65

 

 

MONDAY 6/13/16

 

STRENGTH:

FIND 1RM

FRONT SQUAT

METCON:

20-15-10

THRUSTERS 95/65

5-5-5 BAR MUSCLE UPS

 

 

FRIDAY 6/10/16

 

STRENGTH:

OH SQUATS

6X3

METCON:

BUY IN : 30/21 CAL BIKE

3 ROUNDS

20 PISTOLS

10 SHOULDER 2 OH 155/105

10 BAR FACING BURPEE

 

 

 

THURSDAY 6/9/16

 

MOBILITY:

METON:

3 ROUNDS

3 MIN AMRAP

RUN 400M (TOGETHER)

MAX KBS 53/35

REST 2 MIN

 

 

WEDNESDAY 6/8/16

 

STRENGTH:

EMOM 8 MIN

MIN 1 ROW 25/20 CAL

MIN2 REST

METCON:

5 ROUNDS

6 DEADLIFTS 275/185

9 C2B PULL-UPS

12 BOX JUMPS 30/24

 

 

TUESDAY 6/7/16

 

STRENGTH:

HANG CLEAN & JERK 

5X3

METCON:

15 MIN AMRAP

15 HSPU

15 HANG PWR CLEAN 135/95

RUN 200M

 

 

MONDAY 6/6/16

 

STRENGTH:

FIND MAX BACK SQUAT

METCON:

3 ROUNDS

21 WALLBALLAS 20/14

15 T2B

9 PWR SNATCH 115/75

 

 

FRIDAY 6/3/16

 

STRENGTH:

EMOM 12 MIN

1: 40 DOUBLE UNDERS

2: 5-10 STRICT HSPU

3: 25 SIT-UPS

METCON:

50 WALLBALLS 20/14

40 PISTOLS

30 C2B PULL-UPS

20 PWR SNATCH 115/75

 

 

THURSDAY 6/2/16

 

MOBILITY

METCON:

"PARTNER WOD"

12 MIN AMRAP

15/12 CAL ROW

10 BURPEE OVER ROWER

15 FRONT SQUATS 95/65

ALTERNATE MOVEMENTS

 

 

WEDNESDAY 6/1/16

 

STRENGTH:

DEADLIFTS

5X5

METCON:

4 ROUNDS

IN 2 MIN

15 T2B

12 THRUSTERS 95/65

MAX DOUBLE UNDERS

REST 2 MIN

 

 

TUESDAY 5/31/16

 

STRENGTH:

CLEAN & JERK

FIND 2RM

METCON:

8 MIN AMRAP

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

PWR CLEAN 165/115

S2OH 165/115

BOX JUMPS 30/24

 

 

FRIDAY 5/27/16

 

STRENGTH:

BACK SQUATS

10X3 85% + 30/20#

METCON:

3 ROUNDS

45 SEC WORK 15 SEC REST

DEADLIFTS 225/155

WALLBALLS 20/14

SIT-UPS

 

 

THURSDAY 5/26/16

 

ROMWOD

METCON:

"PARTNER WOD"

4 ROUNDS

30 BURPEE T2B

150 DOUBLE UNDERS

 

 

WEDNESDAY 5/25/16

 

STRENGTH:

FRONT SQUATS 

3X7 75% + 30/20#

3X5 80% + 30/20#

METCON:

RUN 400M

75 PUSH PRESS 75/55

75 KBS 53/35

RUN 400M

 

 

TUESDAY 5/24/16

 

STRENGTH:

SQUAT SNATCH 

FIND 2 RM

METCON:

10 MIN AMRAP

4 BAR MU

8 OH SQUATS 135/95

12 BOX JUMPS 24/20

 

 

MONDAY 5/23/16

 

STRENGTH:

BACK SQUATS 

4X9 70% + 30/20#

METCON:

"DT"

5 ROUNDS

12 DEADLIFTS 155/105

9 HANG PWR CLEANS

6 PUSH JERKS

 

 

 

FRIDAY 5/20/16

 

STRENGTH:

BACK SQUATS

10X3 85% + 20/10#

METCON:

2 ROUNDS

3 MIN AMRAP

7 THRUSTERS 115/75

7 KBS 70/53

7 BURPEES

REST 3 MIN

 

 

THURSDAY 5/19/16

 

MOBILITY

METCON:

"PARTNER WOD"

15 MIN AMRAP

40 PWR SNATCH 95/65

50 BOX JUMPS 24/20

60 CAL ROW

 

 

WEDNESDAY 5/18/16

 

STRENGTH:

FRONT SQUATS

3X7 70%

3X5 75%

ADD 20/10# FROM LAST WEEK

METCON:

5 ROUNDS

10 PISTOLS

10 DEADLIFTS 225/155

10 T2B

 

 

TUESDAY 5/17/16

 

STRENGTH:

8 ROUNDS

EVERY 90 SEC

2 PWR CLEAN + SPLIT JERK

METCON:

8 MIN AMRAP

7 CLEAN & JERKS 155/105

35 DOUBLE UNDERS

 

 

MONDAY 5/16/16

 

STRENGTH:

BACK SQUATS

4X9 70% + 20/10#

METCON:

"2016 REGIONAL EVENT 3"

104 WALLBALLS 20/14

52 PULL-UPS

 

 

FRIDAY 5/13/16

 

STRENGTH:

BACK SQUATS 

10X3 85%

REST 90 SEC BETWEEN SETS

METCON:

3 ROUNDS

20/15 CAL ROW

15 KBS 70/53

10 C2B PULL-UPS

 

 

THURSDAY 5/12/16

 

MOBILITY

METCON:

5 MIN AMRAP

10 CLEAN & JERKS 135/95

10 BAR FACING BURPEES

REST 2 MIN

THEN WITH A PARTNER

10 MIN AMRAP

10 CLEAN & JERKS 135/95

10 BAR FACING BURPEES

SCORE = TOTAL NUMBER OF REPS FROM BOTH PARTNERS FROM BOTH AMRAPS

 

 

WEDNESDAY 5/11/16

 

STRENGTH:

FRONT SQUATS

3X7 75%

3X5 80%

METCON:

4 ROUNDS

30 WALLBALLS 20/14

RUN 200M

40 DOUBLE UNDERS

REST 1 MIN

 

 

TUESDAY 5/10/16

 

STRENGTH:

EVERY 90 SEC

4 ROUNDS

2 PWR SNATCH

4 ROUNDS

2 SQUAT SNATCH

METCON:

10 MIN AMRAP

10 PWR SNATCH 115/75

15 T2B

10 BOX JUMP OVERS 24/20

 

 

MONDAY 5/9/16

 

STRENGTH:

BACK SQUATS

4X9 70%

METCON:

"DIANE"

21-15-9

DEADLIFTS 225/155

HSPU

 

 

FRIDAY 5/6/16

 

STRENGTH:

BACK SQUATS

4X5 70%

1X3 75%

2X2 80%

1X1 90%

METCON:

FOR TIME:

FARMERS CARRY 200M 53/35

BIKE 20/15 CAL

THEN

20 HANG PWR CLEAN 95/65

30 LUNGES 95/65

80 SIT-UPS

30 LUNGES 95/65

20 HANG PWR CLEAN 95/65

 

 

 

THURSDAY 5/5/16

 

ROMWOD

METCON:

"PARTNER WOD"

15 MIN AMRAP

30 DOUBLE UNDERS

20 WALLBALLS 20/14

10 T2B

 

ALTERNATE MOVEMENTS

 

 

WEDNESDAY 5/4/16

 

STRENGTH:

FRONT SQUATS

3X8 65%

1X5 70%

2X2 75%

1X1 80%

METCON:

10 MIN AMRAP

5 BAR MUSCLE UPS

10 SNATCH 135/95

15 HSPU

20 CAL ROW

 

 

TUESDAY 5/3/16

 

STRENGTH:

4 ROUNDS

EVERY 90 SEC

2 PWR CLEAN

THEN

4 ROUNDS

EVERY 90 SEC

1 PWR CLEAN

METCON:

2 ROUNDS

25 BOX JUMPS 24/20

1 ROUND OF DT

RUN 400M

1 ROUND OF DT

 

(DT= 12 DL + 9 HPC + 6 PJ 155/105)

 

 

MONDAY 5/2/16

 

STRENGTH:

BACK SQUATS

3X8 65%

1X5 70%

2X2 75%

1X1 80%

METCON:

"FRAN"

21-15-9

THRUSTERS 95/65

PULL-UPS

 

 

FRIDAY 4/29/16

 

STRENGTH:

EMOM 6 MIN

5 THRUSTERS 155/105 (HEAVY)

METCON:

2 ROUNDS

20 THRUSTERS 95/65

100 DOUBLE UNDERS 

40 SIT-UPS

 

 

THURSDAY 4/28/16

 

ROMWOD

METCON:

TEAMS OF 3

RELAY

10 BURPEE BOX JUMPS OVERS

15 PULL-UPS

20 PWR SNATCH 75/55

THEN

60 BURPEE BOX JUMP OVER

90 PULL-UPS

120 PWR SNATCH 75/55

 

 

WEDNESDAY 4/27/16

 

STRENGTH:

EMOM 10 MIN

EVEN: 20 BALLSLAMS 40/20

ODD: 25 AIR SQUATS

METCON:

30-20-10

ROW 

WALLBALLS 20/14

 

 

TUESDAY 4/26/16

 

STRENGTH:

8 ROUNDS

EVERY 2 MIN

CLEAN 

1.1.1

METCON:

2 ROUNDS

3 MIN AMRAP

10 HSPU

10 DEADLIFTS 155/105

REST 1 MIN

3 MIN AMRAP

10 T2B

10 PWR CLEANS 155/105

REST 1 MIN

 

 

MONDAY 4/25/16

 

STRENGTH:

FIND 1 RM

FRONT SQUAT

METCON:

"HELEN"

3 ROUNDS

RUN 400M

21 KBS 53/35

12 PULL-UPS

 

 

FRIDAY 4/22/16

 

STRENGTH:

2 ROUNDS

RUN 800M

REST

METCON:

9 MIN AMRAP

15 T2B

50 DOUBLE UNDERS

15 S2OH 135/95

 

 

THURSDAY 4/21/16

 

MOBILITY

METCON:

"PARTNER WOD"

15 MIN AMRAP

80 WALLBALLS 20/14

80 DEADLIFTS 135/95

PARTNERS ALTERNATE EVERY 20 REPS

 

 

WEDNESDAY 4/20/16

 

STRENGTH:

7 ROUNDS

E2MOM

3 SNATCH

METCON:

REGIONAL EVENT 7 2014 (SCALED)

FOR TIME:

64 PULL-UPS

8 OH SQUATS 155/105

 

 

TUESDAY 4/19/16

 

STRENGTH:

4 ROUNDS

DEADLIFT 10

REST 30 SEC

RING DIPS 6-10 

REST 2 MIN

METCON:

2 ROUNDS

12 CLEAN & JERK 135/95

15 BAR OVER BURPEES

 

 

MONDAY 4/18/16

 

STRENGTH:

FIND 1 RM

BACK SQUAT

METCON:

3 ROUNDS

1 MIN AT EACH STATION

HSPU 

PISTOLS

ROWING (CAL)

10 SEC TRANSITION

 

 

FRIDAY 4/15/16

 

STRENGTH:

FRONT SQUAT

5X3 MODERATE LOAD

METCON:

2 ROUNDS

3 MIN AMRAP

3 HANG SQUAT CLEANS 155/105

6 T2B

 

 

THURSDAY 4/14/16

 

ROMWOD

METCON:

"PARTNER WOD"

200 DOUBLE UNDERS

150 PUSH PRESS 95/65

100 KBS 70/53

100 LUNGES 95/65

PARTNERS ALTERNATE 200M RUN WHILE OTHER WORKS

 

 

WEDNESDAY 4/13/16

 

STRENGTH:

FIND MAX COMPLEX:

CLEAN + HANG CLEAN +

3 FRONT SQUATS

METCON:

7 ROUNDS

7 PWR CLEANS 95/65

7 THRUSTERS 95/65

7 BAR FACING BURPEES

COMPARE TO 11/17/15

 

 

TUESDAY 4/12/16

 

STRENGTH:

PWR SNATCH 

8X2 TNG

BUILD REST 90 SEC

METCON:

10 MIN AMRAP

5 BURPEE BOX JUMP OVERS 24/20

10 C2B PULL-UPS

20 WALLBALLS 20/14

 

 

MONDAY 4/11/16

 

STRENGTH:

BACK SQUATS

5X3 ACROSS

HEAVIER THAN LAST WEEK

METCON:

BUY IN: 500M ROW

10-20-30 

OH SQUATS 95/65

PUSH-UPS

CASH OUT: 500M ROW

 

 

FRIDAY 4/8/16

 

STRENGTH:

FRONT SQUATS 

4X4 ACROSS

HEAVIER THAN HEAVIEST SET LAST WEEK

METCON:

100-75-50-25

AIR SQUATS

DOUBLE UNDERS

 

 

THURSDAY 4/7/16

 

MOBILITY:

METCON:

"PARTNER WOD"

16.4

13 MIN AMRAP

55 DEADLIFTS 225/155

55 WALLBALLS 20/14

55 CAL ROW

55 HSPU

 

 

WEDNESDAY 4/6/16

 

STRENGTH:

EVERY 90 SEC 5 ROUNDS

1- ROW 20/17 CAL

2- 50 DOUBLE UNDERS

METCON:

FOR TIME:

75 PULL-UPS

75 KBS 70/53

75 BOX JUMPS 24/20

(BREAK UP THE REPS HOWEVER YOU WANT AS LONG AS ALL OF THE REPS GET FINISHED)

 

 

TUESDAY 4/5/16

 

STRENGTH:

EVERY 3 MIN - 15 MIN

7 STRICT PRESS

METCON:

7 MIN AMRAP

21 CLEAN & JERKS 115/7

15 T2B

9 BURPEES

 

 

MONDAY 4/4/16

 

STRENGTH:

BACK SQUATS 

4X4 ACROSS

10-20# HEAVIER THAN HEAVIEST SET LAST WEEK

METCON:

3 ROUNDS

30 BALL SLAMS 40/30

RUN 200M

30 FRONT RACK LUNGES 115/75

RUN 200M

 

 

FRIDAY 4/1/16

 

STRENGTH:

FRONT SQUATS 

5X5

METCON:

12 MIN AMRAP

40 WALLBALLS 20/14

30 T2B

20 BURPEES

10 PWR SNATCH 135/95

 

 

THURSDAY 3/31/16

 

ROMWOD

METCON:

"PARTNER WOD"

BIKE 75 CAL

THEN

4 ROUNDS

50 KBS 53/35

100 DOUBLE UNDERS

 

 

WEDNESDAY 3/30/16

 

STRENGTH:

5 ROUNDS

EVERY 90 SEC

1- ROW 300/250M

2- SKILL WORK

METCON:

4 ROUNDS

45 SEC WORK/ 15 SEC REST

BOX JUMPS 30/24 STEP DOWN

PUSH PRESS 115/75

 

 

TUESDAY 3/29/16

 

STRENGTH:

DEADLIFTS

5X5

METCON:

RUN 800M

3 ROUNDS

10 C2B PULL-UPS

15 OHS 95/65

THEN 

RUN 400M

 

 

MONDAY 3/28/16

 

STRENGTH:

BACK SQUATS

5X5

METCON:

10 MIN AMRAP

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

HSPU

6 PWR CLEANS 185/125

 

 

FRIDAY 3/25/16

 

16.5

"14.5"

21-18-15-12-9-6-3

THRUSTERS 95/65

BAR FACING BURPEES

 

 

THURSDAY 3/24/16

 

MOBILITY

METCON:

"PARTNER WOD"

16 MIN AMRAP

12 KBS 53/35

8 PULL-UPS

ALTERNATE ROUNDS

COMPARE TO 5/28/15

 

 

WEDNESDAY 3/23/16

 

STRENGTH:

PUSH JERK

5X2

METCON:

9 MIN AMRAP

2, 4, 6, 8, 10, 12, 14...

SHOULDER 2 0VERHEAD 135/95

30 DOUBLE UNDERS

 

 

TUESDAY 3/22/16

 

STRENGTH:

BACK SQUATS

4-3-2-1

METCON:

3 ROUNDS

20 BOX JUMPS SD 24/20

15 PWR CLEANS 155/105

RUN 400M

 

 

MONDAY 3/21/16

 

STRENGTH:

EMOM 10 MIN

SNATCH 75%+

METCON:

8 MIN AMRAP

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

THRUSTERS 95/65

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

BAR MUSCLE UPS

 

 

FRIDAY 3/18/16

 

16.4

13 MIN AMRAP

55 DEADLIFTS 225/155

55 WALLBALLS 20/14

55 CAL ROW

55 HSPU

 

 

THURSDAY 3/17/16

 

ROMWOD

METCON:

"PARTNER WOD"

ROW 30/25 CAL (EACH)

150 DOUBLE UNDERS

75 SIT-UPS

50 BURPEES

75 SIT-UPS

150 DOUBLE UNDERS

ROW 30/25 CAL (EACH)

 

 

WEDNESDAY 3/16/16

 

STRENGTH:

6 ROUNDS

EVERY 90 SEC

2X PWR CLEAN & PUSH JERK

METCON:

3 ROUNDS

21 KBS 53/35

15 PUSH PRESS 95/65

9 STRICT PULL-UPS

 

 

TUESDAY 3/15/16

 

STRENGTH:

8 MIN

E2MOM

5 BURPEES

20 UNBROKEN WALLBALLS 20/14

METCON:

10 MIN AMRAP

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

HSPU

BOX JUMPS 24/20

DEAD LIFTS 185/125

 

 

MONDAY 3/14/16

 

STRENGTH:

TAKE 6 MIN TO FIND

2 RM HANG SNATCH

METCON:

8 MIN AMRAP

27-21-15-9

 THRUSTERS 95/65

CAL ROW

 

 

FRIDAY 3/11/16

 

OPEN 16.3

7 MIN AMRAP

10 PWR SNATCH 75/55

3 BAR MUSCLE UPS

 

 

THURSDAY 3/10/16

 

MOBILITY

METCON:

"PARTNER WOD"

 

3 MIN AMRAP

BIKE 45 CAL

MAX BOX JUMPS (STEP DOWN) 24/20

REST 3 MIN

3 MIN AMRAP

BIKE 45 CAL

MAX BALLSLAMS 40/30

REST 3 MIN

3 MIN AMRAP

BIKE 45 CAL

MAX KBS 53/35

 

 

WEDNESDAY 3/9/16

 

STRENGTH:

4X7 MUSLCE UPS

REST 2 MIN

OR 

5X5 STRICT PULL-UPS

&

DIPS OR PUSH UPS

METCON:

30 CAL ROW

30 HSPU

REST 2 MIN

20 CAL ROW 

20 HSPU

REST 2 MIN

10 CAL ROW

10 HSPU

 

 

TUESDAY 3/8/16

 

STRENGTH:

PUSH PRESS 

5X2

METCON:

10 MIN AMRAP

10 PISTOLS

15 BOX JUMPS 24/20

10 PUSH PRESS 115/75

 

 

MONDAY 3/7/15

 

STRENGTH:

OH SQUATS

5X3

METCON:

50/40 CAL ROW

75 WALLBALLS 20/14

50 PWR SNATCH 75/55

 

 

FRIDAY 3/4/16

 

OPEN 16.2

25 T2B

50 DOUBLE UNDERS

15 SQUAT CLEANS 135/85

 

IF COMPLETED IN 4 MIN YOU RECEIVE AN EXTRA 4 MIN

TO COMPLETE ANOTHER ROUND WITH:

 

RD 2- 13 SC 185/115

RD3- 11 SC 225/145

 

 

THURSDAY 3/3/16

 

MOBILITY

METCON:

"PARTNER WOD"

 

PARTNER 1 -  ROW 500M

PARTNER 2- MAX BOX JUMPS 24/20

REST UNTIL 4 MIN

SWITCH

AT 8 MIN

PARTNER 1- ROW 500M

PARTNER 2- MAX KBS 53/35

REST UNTIL 12 MIN

SWITCH

 

 

SCORE = TIME - REPS

1 SEC FOR EVERY REP

 

 

WEDNESDAY 3/2/16

 

STRENGTH:

PWR CLEANS

6X3

METCON:

12 MIN AMRAP

20 WALLBALLS 20/14

10 PWR CLEANS 155/105

RUN 200M

 

 

TUESDAY 3/1/16

 

STRENGTH:

EMOM 10 MIN

MIN 1: ROW 15/12 CAL

MIN 2: 12 BALL SLAMS 40/30

METCON

4 ROUNDS

10 DEADLIFTS 225/155

30 DOUBLE UNDERS

10 HSPU

 

 

 

MONDAY 2/29/16

STRENGTH:

EMOM 8 MIN

2 SNATCH 75%

METCON:

8 MIN AMRAP

10 T2B

12 PWR SNATCH 95/65

14 BOX JUMPS 24/20

 

 

FRIDAY 2/26/16

 

OPEN 16.1

20 MIN AMRAP

25' OH WALKING LUNGE 95/65

8 BARFACING BURPEES

25' OH WALKING LUNGES

8 C2B PULL-UPS

 

 

THURSDAY 2/25/16

 

MOBILITY

METCON:

3 ROUNDS

20 CAL ROW 

20 BALLSLAMS 40/30

20 CAL ROW

REST 5 MIN

COMPARE TO 3/12/15

 

 

WEDNESDAY 2/24/16

 

STRENGTH:

4 ROUNDS

EVERY 5 MIN 

ROW 500M

SKILL WORK

METCON:

7 MIN AMRAP

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

OH SQUAT 95/65

BOX JUMPS 24/20

 

 

TUESDAY 2/23/16

 

STRENGTH:

FIND MAX

CLEAN & JERK

METCON:

3 ROUNDS

15 C2B PULL-UPS

10 CLEAN & JERKS 135/95

15 BAR FACING BURPEES

 

 

MONDAY 2/22/16

 

STRENGTH:

5 ROUNDS

EVERY 90 SEC

SNATCH

METCON:

5 MIN AMRAP

15 THRUSTERS 95/65

15 CAL ROW

REST 1 MIN

THEN

5 MIN TO FIND

1 RM SNATCH

 

 

FRIDAY 2/19/16

 

STRENGTH:

3 ROUNDS

EVERY 4 MIN

ROW 250M

10 OH SQUATS 95/65

METCON:

"14.1"

10 MIN AMRAP

30 DOUBLE UNDERS

10 PWR SNATCH 75/55

 

 

THURSDAY 2/18/16

 

MOBILITY

METCON:

"PARTNER WOD"

2 ROUNDS

21-15-9

WALLBALLS 20/14

PULL-UPS

BURPEES

ALTERNATE MOVEMENTS

 

 

WEDNESDAY 2/17/16

 

STRENGTH:

FRONT SQUATS

5X3

METCON:

2 ROUNDS

40 T2B

30 BAR FACING BURPEES

20 FRONT SQUATS 135/95

 

 

TUESDAY 2/16/16

 

STRENGTH:

8 ROUNDS

EVERY 90 SEC

PWR CLEAN & JERK

METCON:

12 MIN AMRAP

12 CLEANS

6 OH SQUATS

75/55, 95/65, 115/75, 135/95, 155/105, 185/125, 205/135

 

 

MONDAY 2/15/16

 

STRENGTH:

DEADLIFTS 

5X3

METCON:

12 MIN AMRAP

60 DOUBLE UNDERS

50/35 CAL ROW

40 BOX JUMPS 24/20

30 THRUSTERS 95/65

20 HSPU

10 BAR MUSCLE UPS

 

 

FRIDAY 2/12/16

 

STRENGTH:

EMOM 10 MIN

MIN 1: ROW 15/12 CAL

MIN 2: 30 DOUBLE UNDERS

METCON:

7 MIN AMRAP

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

OH SQUATS 95/65

T2B

 

 

THURSDAY 2/11/16

 

MOBILITY:

METCON:

IN TEAMS OF 3

18 MIN AMRAP

20 CLUSTERS 115/75

40 BOX JUMP OVERS 24/20

60 BALL SLAMS 40/30

 

 

WEDNESDAY 2/10/16

 

STRENGTH:

EMOM 10 MIN

1 PWR SNATCH + 1 OH SQUAT

METCON:

4 ROUNDS

15 HANG PWR SNATCH 95/65

10 DEFICIT HSPU 45/25

RUN 200M

 

 

TUESDAY 2/9/16

 

STRENGTH:

PUSH PRESS

4X4-5

METCON:

12 MIN AMRAP

12 PISTOLS

12 PUSH PRESS 115/75

12 C2B PULL-UPS

 

 

MONDAY 2/8/16

 

STRENGTH:

4 SETS

6 FRONT SQUATS + 9 BACK SQUATS 

85% 1RM FRONT SQUAT

REST 3 MIN

METCON:

ROW 750M

THEN

2 ROUNDS

25 WALLBALLS 20/14

50 DOUBLE UNDERS

COMPARE TO 5/13/15

 

 

 

 

FRIDAY 2/5/16

 

STRENGTH:

E2MOM 8 MIN

10 OH SQUATS 115/75

15 SIT-UPS

METCON:

5 ROUNDS

12 WALLBALLS 20/14

9 C2B PULL-UPS

7 PWR CLEANS 155/105

 

 

THURSDAY 2/4/16

 

MOBILITY:

METCON:

"PARTNER WOD"

WITH A RUNNING CLOCK

ROW 1000M (SWITCH @500)

30 PWR SNATCH 115/75 

30 T2B

WHEN THE  CLOCK HITS 10:00

ROW 1000M (SWITCH @500)

40 BURPEES OVER THE ERG

40 T2B

 

 

WEDNESDAY 2/3/16

 

STRENGTH:

5X3

CLEAN & PUSH JERK

METCON:

3 ROUNDS

15 CLEAN & JERK 135/95

20 SIT-UPS

50 DOUBLE UNDERS

 

 

TUESDAY 2/2/16

 

STRENGTH:

5 ROUNDS

EVERY 90 SEC

1- ROW 25/20 CAL

2- SKILL WORK

METCON:

2 ROUNDS

3 MIN AMRAP

15 PULL-UPS

10 DEADLIFT 225/155

REST 2 MIN

 

 

MONDAY 2/1/16

 

STRENGTH:

E2MOM 8 MIN

5 FRONT SQUTS 75-85%

METCON:

"KELLY"

5 ROUNDS

RUN 400M

30 BOX JUMPS 24/20

30 WALLBALLS 20/14

 

 

FRIDAY 1/29/15

 

STRENGTH:

DEADLIFT 

5X5

METCON:

3 ROUNDS

ROW 15/12 CAL 

10 HSPU

10 BURPEES OVER ERG

 

 

THURSDAY 1/28/16

 

MOBILITY

METCON:

"PARTNER WOD"

10 MIN AMRAP

5 PWR SNATCH 95/65

10 OH SQUATS 95/65

15 BOX JUMPS 24/20

ALTERNATE MOVEMENTS

COMPARE TO 6/3/15

 

 

WEDNESDAY 1/27/16

 

STRENGTH:

PUSH PRESS

5X5

METCON:

7 MIN AMRAP

7 C2B PULL-UPS

14 THRUSTERS 75/55

7 BURPEES

 

 

TUESDAY 1/26/16

 

STRENGTH:

5 ROUNDS

EVERY 90 SEC

1- ROW 25/20 CAL

2- 60 DOUBLE UNDERS

METCON:

3 ROUNDS

10 PWR CLEANS 185/125

20 BOX JUMPS 24/20

 

 

MONDAY 1/25/16

 

STRENGTH:

FRONT SQUATS

5X2

METCON:

12 MIN AMRAP

2, 4, 6, 8, 10, 12...

FRONT RACK STEP UPS 95/65 20"

T2B

PUSH PRESS 95/65

 

 

FRIDAY 1/22/16

 

STRENGTH:

FIND 1 RM 

HANG SQUAT SNATCH

METCON:

4 ROUNDS

10 HANG PWR SNATCH 115/75

15 PULL-UPS

 

 

THURSDAY 1/21/16

 

MOBILITY

METCON:

IN TEAMS OF 3

3 ROUNDS

40 HSPU

50 KBS 53/35

 60 SQUATS (FRONT/BACK) 95#

ONE PERSON HOLDING THE BAR AT ALL TIMES

 

 

WEDNESDAY 1/20/16

 

STRENGTH:

FRONT SQUAT

5X3

METCON:

8 MIN AMRAP

20 WALLBALLS 20/14

10 T2B

COMPARE TO 5/8/14

 

 

TUESDAY 1/19/16

 

STRENGTH:

5 ROUNDS

EVERY 90 SEC

1- ROW 20/18 CAL

2- SKILL WORK

METCON:

27-21-15-9

PWR CLEANS 135/95

BURPEES TO PLATE 45/25

 

 

MONDAY 1/18/16

 

STRENGTH:

DEADLIFT

5X5

METCON:

"11.6"

7 MIN AMRAP

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

THRUSTERS 100/65

C2B PULL-UPS

 

 

FRIDAY 1/15/16

 

STRENGTH:

PWR SNATCH 

6X2

METCON:

ROW 600M

50 THRUSTERS 45/35

40 BOX JUMPS 24/20

30 PISTOLS

20 PWR SNATCH 115/75

10 BURPEE T2B

 

 

THURSDAY 1/14/16

 

MOBILITY:

METCON:

"PARTNER WOD"

15 MIN AMRAP

7 BURPEE BOX JUMP OVERS 24/20

14 KBS 70/53

21 SIT-UPS

ALTERNATE MOVEMENTS

 

 

WEDNESDAY 1/13/16

 

STRENGTH:

FIND 1 RM 

SPLIT JERK

METCON:

3 ROUNDS

20 C2B PULL-UPS

20 HSPU

RUN 400M

 

 

TUESDAY 1/12/16

 

STRENGTH:

EMOM 10 MIN

MIN 1: ROW 15/12 CAL

MIN 2: SKILL PRACTICE

(MUSCLE UPS, HANDSTAND WALKING, ROPE CLIMBS, DOUBLE UNDERS, STRICT PULL-UPS/DIPS)

METCON:

15 MIN AMRAP

50 WALLBALLS 20/14

25 DEADLIFTS 185/125

100 DOUBLE UNDERS

 

 

 

MONDAY 1/11/16

 

STRENGTH:

FIND 1 RM

BACK SQUAT

METCON:

11.4

10 MIN AMRAP

60 BAR FACING BURPEES

30 OH SQUATS 120/90

10 MUSCLE UPS

 

 

FRIDAY 1/8/16

 

STRENGTH:

MAX CLEAN

METCON:

12 MIN AMRAP

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

PWR CLEAN 135/95

C2B PULL-UPS

 

 

THURSDAY 1/7/16

 

 

STRENGTH:

WITH A PARTNER

3 MIN AMRAP

ROPE CLIMBS

METCON:

"PARTNER WOD"

RUN 200M (RELAY)

40 HSPU

60 KBS 53/35

RUN 200M (RELAY)

40 HSPU

60 KBS 53/35

RUN 200M (RELAY)

 

 

WEDNESDAY 1/6/16

 

STRENGTH:

EMOM 12 MIN

MIN1: ROW 19/16 CAL

MIN 2:  40 DOUBLE UNDERS

MIN 3: HOLLOW HOLD 30 SEC

METCON:

50 SHLD 2 OVERHEAD 155/105

EMOM 5 BURPEES

 

 

TUESDAY 1/5/16

 

STRENGTH:

MAX SNATCH

METCON:

9 MIN AMRAP

7 OVERHEAD SQUATS 95/65

14 BOX JUMP OVERS 24/20

21 DEADLIFTS 95/65

 

 

MONDAY 1/4/16

 

STRENGTH:

BACK SQUAT

7X2

METCON:

10, 9, 8...2, 1

THRUSTERS 115/75

T2B

 

 

WEDNESDAY 12/30/15

 

STRENGTH:

PUSH PRESS 

3X8

METCON:

10 MIN AMRAP

5 PWR SNATCH 135/85

15 SIT-UPS

30 DOUBLE UNDERS

 

 

TUESDAY 12/29/15

 

STRENGTH:

EMOM 8 MIN

MIN 1: ROW 18/15 CAL

MIN 2: 40 DOUBLE UNDERS

METCON:

"DIANE"

21-15-9

DEADLIFTS 225/155

HSPU

REST 5 MIN

21-15-9

BOX JUMPS 24/20

T2B

 

 

MONDAY 12/28/15

 

STRENGTH:

BACK SQUATS

6X3

METCON:

"GRANITE GAMES 15.1 SCALED"

10 MIN AMRAP

5 HANG SQUAT CLEAN 135/95

7 BAR FACING BURPEES

 

 

WEDNESDAY 12/23/15

 

STRENGTH:

JERK

2X3

2X2

2X1

METCON:

4 ROUNDS

6 SHLD 2 OH 155/105

9 T2B

12 DEADLIFT 155/105

15 CAL ROW

REST 2 MIN

 

 

 

TUESDAY 12/22/15

 

STRENGTH:

3 ROUNDS NFT

15/12 CAL BIKE

40 DOUBLE UNDERS

10 HSPU

REST 30 SEC BETWEEN EXERCISES AND 3 MIN BTW ROUNDS

METCON:

14 MIN AMRAP

10 FRONT SQUATS 135/95

15 PULL-UPS

200M RUN

 

 

MONDAY 12/21/15

 

STRENGTH:

BACK SQUATS

4X5 

BUILD FROM LAST WEEK!

METCON:

5 ROUNDS

15 PWR SNATCH 75/55

10  BOX JUMPS 24/20

 

 

FRIDAY 12/18/15

 

STRENGTH:

THRUSTERS

4X3

METCON:

3 ROUNDS

10 THRUSTERS 95/65

10 PWR CLEANS 95/65

40 DOUBLE UNDERS 

 

 

 

THURSDAY 12/17/15

 

MOBILITY:

METCON:

"PARTNER WOD"

15 MIN AMRAP

200' BEAR CRAWL

600M ROW

30 KBS 53/35

 

 

WEDNESDAY 12/16/15

 

STRENGTH:

8 MIN EMOM

2 HANG SNATCH

METCON:

4 ROUNDS

10 PWR SNATCH 95/65

15 WALLBALLS 20/14

20 PULL-UPS

 

 

TUESDAY 12/15/15

 

STRENGTH:

EMOM 12 MIN

MIN 1: BIKE 12/10 CAL

MIN 2: HANDSTAND WALK 30'

MIN 3: 40 DOUBLE UNDERS

MIN 4: 15 RUSSIAN KBS 70/53

METCON:

8 MIN AMRAP

12 HSPU

16 FRONT RACK LUNGES 115/75

 

 

MONDAY 12/14/15

 

STRENGTH:

BACK SQUATS

4X6 

5-10 # HEAVIER THAN LAST WEEK

METCON:

ROW 500M

THEN

3 ROUNDS

18 T2B

9 CLEAN & JERK 135/95

THEN

ROW 500M

 

 

THURSDAY 12/10/15

 

MOBILITY

METCON:

"PARTNER WOD"

100 D-BALL SQUATS 40/30

RUN 400M

100 D-BALL SIT-UPS

RUN 400M

100 D-BALL SQUATS

 

 

WEDNESDAY 12/9/15

 

STRENGTH:

EMOM 10 MIN

PWR CLEAN X 2

METCON:

8 MIN AMRAP

8 PWR CLEANS 135/95

8 C2B PULL-UPS

8 BOX JUMPS 24/20

 

 

TUESDAY 12/8/15

 

STRENGTH:

EMOM 12 MIN

MIN 1: ROW 15/12 CAL

MIN 2: ROPE CLIMBS

MIN 3: 40 DOUBLE UNDERS

MIN 4: 20 SIT-UPS

METCON:

5 ROUNDS

12 PISTOLS

12 PUSH PRESS 115/75

RUN 200M

 

 

MONDAY 12/7/15

 

STRENGTH:

BACK SQUATS

4X7

5-10# HEAVIER THAN LAST WEEK

METCON:

"OPEN WORKOUT 15.1"

9 MIN AMRAP

15 T2B

10 DEADLIFTS 115/75

5 SNATCH 115/75

 

 

FRIDAY 12/4/15

 

STRENGTH:

PAUSE FRONT SQUATS

4X3

3 SEC IN THE HOLE

METCON:

100 DOUBLE UNDERS

50 PWR SNATCH 75/55

25 BAR FACING BURPEES

50 PWR SNATCH 75/55

100 DOUBLE UNDERS

 

 

THURSDAY 12/3/15

 

MOBILITY:

METCON:

"PARTNER WOD"

2 ROUNDS

60 PULL-UPS

60 PUSH PRESS 95/65

ALTERNATE EVERY 15 REPS

 

 

WEDNESDAY 12/2/15

 

STRENGTH:

4 ROUNDS NOT FOR TIME

8 STRICT PULL-UPS

REST 30S

8 TNG PWR SNATCH

REST 3 MIN

METCON:

10 MIN AMRAP

10 DEADLIFTS 225/155

20 WALLBALLS 20/14

 

 

TUESDAY 12/1/15

 

STRENGTH:

EMOM 9 MIN

MIN 1: ROW 12/10 CAL

MIN 2 HSPU 8-12

MIN 3: 40 DOUBLE UNDERS

METCON:

3 ROUNDS

10 CLEAN & JERK 135/95

15 BAR OVER BURPEES

 

 

MONDAY 11/30/15

 

STRENGTH:

BACK SQUATS

3X8

5-10# HEAVIER THAN LAST WEEK

METCON:

7 MIN AMRAP

7 T2B

7 FRONT SQUATS 165/115

COMPARE TO 9/8/15

 

 

WEDNESDAY 11/25/15

 

METCON:

"PARTNER WOD"

50 HSPU

75 BALL SLAMS 40/30

100 WALLBALLS 20/14

200 DOUBLE UNDERS

100 WALLBALLS 20/14

75 BALL SLAMS 40/30

50 HSPU

 

 

TUESDAY 11/24/15

 

STRENGTH:

HANG SQUAT CLEAN 

5X3

METCON:

4 ROUNDS

10 HANG SQUAT CLEAN 165/115

15 T2B

20 BOX JUMPS 24/20

 

 

MONDAY 11/23/15

 

STRENGTH:

BACK SQUAT

3X8

PICK A CHALLENGING WEIGHT AND STICK WITH IT

METCON:

"JACKIE"

1000M ROW

50 THRUSTERS 45/35

30 PULL-UPS

 

 

FRIDAY 11/20/15

 

STRENGTH:

HANG PWR SNATCH

5X3

METCON:

10, 9, 8...2, 1

HANG PWR SNATCH 95/65

HSPU

 

 

THURSDAY 11/19/15

 

MOBILITY

METCON:

"PARTNER WOD"

20 ROUNDS

4 BURPEES

6 KBS 53/35

8 WALLBALLS 20/14

ALTERNATE ROUNDS

 

 

WEDNESDAY 11/18/15

 

STRENGTH:

EMOM 10 MIN

MIN 1: 35-45 DOUBLE UNDERS

MIN 2: 8-12 STRICT T2B

METCON:

ROW 100M

START AT 6 MIN

90 SEC AT EACH EXERCISE

2 ROUNDS

BALLSLAMS 40/30

SIT-UPS

 

 

TUESDAY 11/17/15

 

STRENGTH:

THRUSTERS

5X3

METCON:

7 ROUNDS

7 PWR CLEAN 95/65

7 THRUSTERS 95/65

7 BAR FACING BURPEES

 

 

MONDAY 11/16/15

 

STRENGTH:

FIND 1 RM

OH SQUAT

METCON:

"NICOLE"

20 MIN AMRAP

RUN 400M

MAX PULL-UPS

 

 

FRIDAY 11/13/15

 

STRENGTH:

3X10 

TURKISH GET-UPS ALT

METCON:

5 ROUNDS

30 DOUBLE UNDERS

12 PWR SNATCH 75/55

REST 1 MIN

 

 

THURSDAY 11/12/15

 

MOBILITY

METCON:

"PARTNER WOD"

RUN 1 MILE (RELAY STYLE)

100 KBS 70/53

60 HSPU

 

 

WEDNESDAY 11/11/15

 

STRENGTH:

5 ROUNDS

EVERY 90 SEC

HANG SNATCH + SNATCH

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

 

 

TUESDAY 11/10/15

 

STRENGTH:

DEATH BY BURPEES

START AT 5

METCON:

8 MIN AMRAP

8 C2B PULL-UPS

16 WALLBALLS 20/14

 

 

MONDAY 11/9/15

 

STRENGTH:

OH SQUATS

2X5 

METCON:

"GRACE"

FOR TIME

30 CLEAN & JERKS 135/95

 

 

FRIDAY 11/6/15

 

STRENGTH:

BACK SQUATS

4-4-4-4

METCON:

4 ROUNDS

12 BOX JUMPS 24/20

8 HSPU

6 FRONT SQUATS 155/105

RUN 200M

 

 

THURSDAY 11/5/15

 

MOBILITY:

METCON:

"PARTNER WOD"

3 ROUNDS

30 T2B

20 CLEAN & JERKS 135/95

 

 

WEDNESDAY 11/4/15

 

STRENGTH:

4 ROUNDS

ROW FOR CAL

1 MIN ON 

2 MIN OFF

METCON:

10 MIN AMRAP

30-20-10

KBS 70/53

WALLBALLS 20/14

OH LUNGES 45/25

 

 

TUESDAY 11/3/15

 

STRENGTH:

CLEAN & JERK

5X4 TNG

METCON:

50 DOUBLE UNDERS

20 DEAD LIFTS 225/155

50 DOUBLE UNDERS

20 DEAD LIFTS 185/125

50 DOUBLE UNDERS

20 DEAD LIFTS 135/95

BARBELL:

FIND 2RM 

FRONT SQUAT

 

HANG CLEAN

2-2-1-1-1

 

 

 

MONDAY 11/2/15

 

STRENGTH:

OH SQUATS

5X2

METCON:

"CINDY"

20 MIN AMRAP

5 PULL-UPS

10 PUSH-UPS

15 SQUATS

 

 

FRIDAY 10/30/15

 

STRENGTH:

EMOM 10 MIN

MIN 1: 10 KBS 70/53

MIN 2: 10 BURPEES

METCON:

AMRAP 6 MIN

15 PUSH PRESS 95/65

30 AIR SQUATS

 

 

THURSDAY 10/29/15

 

MOBILITY

METCON:

30-20-10

WALLBALLS 20/14

PWR SNATCH 95/65

PULL-UPS

 

 

WEDNESDAY 10/28/15

 

STRENGTH:

3 ROUNDS

RUN 400M

REST 2 MIN

THEN

3X5 PRESS

METCON:

3 ROUNDS

20 BOX JUMPS 24/20

20 HSPU

 

 

TUESDAY 10/27/15

 

STRENGTH:

3 ROUNDS

EVERY 2 MIN

1- ROW 350M

2- 20 WALLBALLS

METCON:

10 MIN ARMAP

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

DEADLIFTS 225/155

T2B

 

 

MONDAY 10/26/15

 

STRENGTH:

OH SQUATS

3X4 (HEAVIER THAN LAST WEEK)

BACK SQUATS

3X5

METCON:

"ISABEL"

FOR TIME:

30 SNATCH 135/95

 

 

FRIDAY 10/23/15

 

STRENGTH:

EMOM 10 MIN

 PWR SNATCH

BUILD

METCON:

50 BOX JUMPS

40 SIT-UPS

30 BURPEES

20 C2B PULL-UPS

10 DEAD LIFTS 275/185

 

 

THURSDAY 10/22/15

 

MOBILITY

METCON:

"PARTNER WOD"

75 T2B (PARTNER HOLDS PLANK)

75 SHOULDER TO OVERHEAD 115/75

PARTNER HOLDS HANDSTAND

 

 

WEDNESDAY 10/21/15

 

STRENGTH:

CLEAN & JERK

4X5 TNG

HEAVIER THAN LAST WEEK

METCON:

ROW 500M

3 ROUNDS

10 HANG SQUAT CLEAN 135/95

10 HSPU

 

 

TUESDAY 10/20/15

 

STRENGTH:

EMOM 10 MIN

MIN 1: 35 DOUBLE UNDERS

MIN 2: 10 BURPEES

METCON:

20 MIN AMRAP

RUN 400M

25 WALLBALLS 20/14

25 SIT-UPS

BARBELL:

MAX SNATCH

 

MAX CLEAN & JERK

 

 

MONDAY 10/19/15

 

STRENGTH:

OH SQUATS 

5X5

ALL SETS HEAVIER THAN LAST WEEK

METCON:

"FRAN"

21-15-9

THRUSTERS 95/65

PULL-UPS

 

 

FRIDAY 10/16/15

 

STRENGTH:

STRICT PRESS 

5X3

METCON:

6 ROUNDS

8 T2B

8 PUSH PRESS 115/75

 

 

THURSDAY 10/15/15

 

STRENGTH:

BACK SQUATS

5X5 BUILD

METCON:

10 MIN AMRAP

5, 10, 15, 20....

BOX JUMPS 24/20

PUSH-UPS

 

 

WEDNESDAY 10/14/15

 

STRENGTH:

STRICT PULL-UPS

5X6

METCON:

FOR TIME:

100 DOUBLE UNDERS

50 SIT-UPS

50 THRUSTERS 95/65

100 DOUBLE UNDERS

 

 

TUESDAY 10/13/15

 

STRENGTH:

CLEAN & JERK

4X5 TNG

METCON:

9 MIN AMRAP

9 DEAD LIFTS 185/135

6 BURPEES OVER BAR

3 CLEAN & JERKS 185/135

 

 

MONDAY 10/12/15

 

STRENGTH:

OVERHEAD SQUATS

5X5

BUILD

METCON:

"HELEN"

3 ROUNDS

RUN 400M

21 KBS 53/35

12 PULL-UPS

 

 

FRIDAY 10/9/15

 

STRENGTH:

EMOM 12 MIN

MIN 1: 6-10 STRICT PULL-UPS

MIN 2: HAND STAND 30-45 SEC

MIN 3: BOTTOM SQUAT HOLD 40 SEC

METCON:

5 ROUNDS

10 T2B

15 BOX JUMPS 24/20

10 PUSH PRESS 95/65

 

 

THURSDAY 10/8/15

 

MOBILITY

METCON:

"PARTNER WOD"

14 MIN AMRAP

40 BAR FACING BURPEES

40 DEADLIFTS 155/105

SWITCH EVERY 10 REPS

COMPARE TO 7/30/15

 

 

WEDNESDAY 10/7/15

 

STRENGTH:

THRUSTERS

5X3 BUILD

METCON:

15 MIN AMRAP

15 OH SQUATS 95/65

10 HSPU

RUN 400M

 

 

TUESDAY 10/6/15

 

STRENGTH:

4 ROUNDS

10 KBS 70/53

30 DOUBLE UNDERS

REST 1:30

METCON:

750M ROW 

50 C2B PULL-UPS

25 CLEAN & JERKS 135/95

 

BARBELL:

DEADLIFT

5X3 (NO TNG)

 

FIND 1 RM

 PWR CLEAN

 

 

MONDAY 10/5/15

 

STRENGTH:

FIND 2 RM

FRONT SQUAT

METCON:

FOR TIME:

100 WALLBALLS 20/14

EVERY TIME YOU BREAK, RUN 200M

COMPARE TO 4/14/15

 

 

FRIDAY 10/2/15

 

STRENGTH:

EMOM 10 MIN

MIN 1: 20 SIT-UPS

MIN 2: 15 BALL SLAMS 40/30

METCON:

"DIANE"

21-15-9

DEADLIFT 225/155

HSPU

 

THURSDAY 10/1/15

 

MOBILITY:

METCON:

"PARTNER WOD"

ROW 1500M

150 KBS 53/35

 

WHILE ONE PARTNER WORKS, THE OTHER PARTNER RUNS 200M

 

 

WEDNESDAY 9/30/15

 

STRENGTH:

FIND 1 RM SNATCH

METCON:

3 ROUNDS

20 PWR SNATCH 75/55

RUN 400M

 

 

TUESDAY 9/29/15

 

STRENGTH:

EMOM 12 MIN

MIN 1: 12/10 CAL ROW

MIN 2: 10 KBS 70/53

MIN 3: 30 DOUBLE UNDERS

METCON:

2 ROUNDS

30 PULL-UPS

30 WALL BALLS 20/14

 

 

MONDAY 9/28/15

 

STRENGTH:

PUSH PRESS

4X5

METCON:

4 MIN AMRAP

BACK SQUATS - BODY WEIGHT

THEN

RUN 1 MILE

 

 

FRIDAY 9/25/15

 

STRENGTH:

 MUSCLE UPS

3X2-6

OR

STRICT PULL-UPS & DIPS

5X5

METCON:

9 MIN AMRAP

9 T2B

9 KBS 70/53

 

 

THURSDAY 9/24/15

 

MOBILITY:

METCON:

"PARTNER WOD"

4 ROUNDS

2 MIN BURPEE BOX JUMPS 24/20

2 MIN WALL BALLS 20/14

PARTNERS SWITCH EVERY MIN

 

 

WEDNESDAY 9/23/15

 

STRENGTH:

FIND 1 RM

PWR CLEAN & JERK

METCON:

3 ROUNDS

20 CLEAN & JERKS  95/65

RUN 400M

 

 

TUESDAY 9/22/15

 

STRENGTH:

3 SETS NOT FOR TIME

6-10 STRICT HSPU

REST 30 SEC

40 DOUBLE UNDERS

REST 30 SEC

20 LUNGES

REST 3 MIN

METCON:

15 MIN AMRAP

ROW 1000M

THEN

20 PISTOLS

15 DEADLIFTS 225/155

 

 

 

MONDAY 9/21/15

 

STRENGTH:

BACK SQUATS

METCON:

42-30-18

BALL SLAMS 40/30

SIT-UPS

 

 

FRIDAY 9/18/15

 

STRENGTH:

ROPE CLIMBS 

RUN

METCON:

4 ROUNDS

45 SEC ON/30 SEC REST

KBS 53/35

HSPU

 

 

THURSDAY 9/17/15

 

MOBILITY:

METCON:

"PARTNER WOD"

5-10-15-20-25-30-35....

THRUSTERS 95/65

PULL-UPS

 

 

WEDNESDAY 9/16/15

 

STRENGTH:

MUSCLE UPS

3X2-6

OR

STRICT PULL-UPS AND DIPS

5X5

METCON:

8 MIN AMRAP

10 PWR CLEANS 115/75

20 OH LUNGES 45/25

 

 

TUESDAY 9/15/15

 

STRENGTH:

DEADLIFT

5X5

METCON:

"ANNIE"

50-40-30-20-10

DOUBLE UNDERS

SIT-UPS

BARBELL:

FIND 1 RM 

SNATCH BALANCE

 

FIND 3RM 

SNATCH

 

 

MONDAY 9/14/15

 

STRENGTH:

BACK SQUATS

2X5 75%

2X3 85%

2X1 90-95%

METCON:

4 ROUNDS

15 WALLBALLS (UNBROKEN)

15 PUSH-UPS

 

 

FRIDAY 9/11/15

 

METCON:

"9/11 MEMORIAL WOD"

RUN 1000M

11 BOX JUMPS 30/24

11 THRUSTERS 125/85

11 BURPEE C2B

11 PWR CLEANS 175/120

11 HSPU

11 KBS 70/53

11 T2B

11 DEADLIFTS 175/120

11 PUSH JERKS 125/85

RUN 1001M

 

 

THURSDAY 9/10/15

 

MOBILTIY

METCON:

"PARTNER WOD"

100 DOUBLE UNDERS EACH

THEN

100 CAL ROW

75 STEP UPS 24/20

 

 

WEDNESDAY 9/9/15

 

STRENGTH:

EMOM 10 MIN

PWR SNATCH

METCON:

3 ROUNDS

RUN 400M

20 KBS 53/35

15 BOX JUMPS 24/20

 

 

TUESDAY 9/8/15

 

STRENGTH:

3 ROUNDS

EVERY 6 MIN 

ROW 500M

METCON:

7 MIN AMRAP

7 T2B

7 FRONT SQUATS 165/115

 

 

FRIDAY 9/4/15

 

STRENGTH:

EMOM 10

HANG SNATCH

METCON:

3 ROUNDS

15 HANG PWR SNATCH 95/65

10 BURPEE BOX JUMP OVERS 24/20

 

 

THURSDAY 9/3/15

 

MOBILITY:

METCON:

"PARTNER WOD"

RELAY STYLE

20 MIN AMRAP

1 MILE RUN (4X400M)

100 THRUSTERS 45/35 (4X25)

1000M ROW (4X250)

100 KBS 53/35 (4X25)

 

 

WEDNESDAY 9/2/15

 

STRENGTH:

PUSH PRESS 

4X5 BUILD

METCON:

5 ROUNDS

10 HSPU

20 DOUBLE UNDERS

10 C2B PULL-UPS

200M RUN

 

 

TUESDAY 9/1/15

 

STRENGTH:

EMOM 15 MIN

MIN 1: 6 BURPEE BOX JUMP OVERS

MIN 2: 20 AIR SQUATS

MIN 3: 15 BALL SLAMS 40/30

METCON:

6 MIN AMRAP

12 BOX JUMPS 24/20

12 SIT-UPS

6 DEADLIFTS 275/185

BARBELL:

CLEAN PULLS

3X3

 FIND 3 RM

CLEAN & JERK