Friday 11/22/19


Strength:

EMOM 12 min

-L Hang 25 sec

-Handstand 30 sec

-10 Burpees

Metcon:

40/30 Cal Bike

50 Push-ups

60 Sit-ups

70 OH Lunges 45/25




Thursday 11/21/19


Mobility:

Metcon:

"Partner 17.5"


16 min amrap

9 Thrusters 95/65

35 Double Unders

alternate rounds



Wednesday 11/20/19


Strength:

Every 90 sec x 8

Pwr Snatch

Metcon:

3 Rounds

16 Deadlifts 185/125

12 T2B

Rest 2 min

3 Rounds

8 Pwr Snatch 135/85

4 Bar Muscle Ups




Tuesday 11/19/19


Strength:

Back Squats

5-4-3-2-2-2

Metcon:

2 Rounds

Run 400m

50 Wallballs 20/14

Run 400m

25 Box Jump Overs 24/20



Monday 11/18/19


Strength:

E2MOM x 8

Squat Clean

1.1.1

Metcon:

8 min amrap

6 Clean & Jerk 155/105

12 C2B Pull-ups



Friday 11/15/19


Strength:

Deadlifts

10-8-6-4-2

Metcon:

3 Rounds

40 Sit-Ups

20 Single Arm OH KB Lunges 53/35

10 Burpee Box Jump Overs 24/20



Thursday 11/14/19


Mobility:

Metcon:

"Partner Wod"

6 Rope Climbs

30 S2OH 155/105

60 Back Squats 155/105

300 Double Unders

60 Back Squats 155/105

30 S2OH 155/105

6 Rope Climbs



Wednesday 11/13/19


Strength:

Front Squats

5x5 75%

(From Ground)

Metcon:

4 Rounds

12 Pwr Cleans 155/105

16 T2B

12 Bar Facing Burpees



Tuesday 11/12/19


Strength:

Split Jerk

2x3

2x2

2x1

Metcon:

3 Rounds

2:30 amrap

20/16 Cal Row

15 HSPU

Amrap Box Jump overs 24/20

Rest 2:30



Monday 11/11/19


Strength:

Every 90 sec x 8

Hang Snatch + Snatch

Metcon:

10 min amrap

5 Pwr Snatch 95/65

10 OH Squats 95/65

15 Pull-ups



Thursday 11/7/19


Mobility:

Metcon:

Every 90 sec x 3 sets

-20/17 Cal Row

-8 Devils Press 50/35

-15 Burpees

-18/15 Cal Bike

-40 Double Unders + 15 Sit-ups

Rest 1 min



Wednesday 11/6/19


Strength:

Front Squats

5x2 -85+%

Metcon:

10 min amrap

80 Double Unders

40 Wallballs 20/14

20 T2B

10 S2OH 135/95



Tuesday 11/5/19


Strength:

2 Rounds

Run 800m

Rest 1 min

Run 400m

Rest 4 min

Metcon:

2 Rounds

Row 50/40 Cals

30 KBS 70/53

10 Burpees

Rest 2 min



Monday 11/4/19


Strength:

Halting Snatch Grip DL + Low Hang Snatch + Snatch

Metcon:

4 Rounds

2 min amrap

10 C2B Pull-ups

10 Hang Squat Snatch 75/55

rest 1 min



Thursday 10/31/19


Mobility:

Metcon:

EMOM 20 min

12 Wallballs 30/20

12/10 Cal Bike

14 Box Step ups

10 Burpees

Rest



Wednesday 10/30/19


Strength:

Front Squats

5x3 -75+%

Metcon:

Amrap 4 min

20 T2B

100 Double Unders

 Max Cal Row

Rest 2 min

Amrap 3 min

15 T2B

75 Double Unders

Max Cal Row

Rest 2 min

Amrap 2 min

10 T2B

50 Double Unders

Max Cal Row




Tuesday 10/29/19

 

Strength:

EMOM x 10 min

-12 Thrusters 95/65

-Row 15/12 Cal

Metcon:

4 rounds

Amrap 2 min

16 Air Squats

8 Hang Cleans 135/95

rest 1 min

 

 

Monday 10/28/19

 

Strength:

Every 90 sec x 8

Pwr Snatch + OH Squat + Hang Snatch

Metcon:

8 min amrap

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

C2B Pull-ups

S2OH 115/75

​Box jump overs 24/20

 

 

Wednesday 10/23/19

 

Strength:

2 RM TnG

Snatch

Metcon:

3 Rounds

3 min amrap

25/20 cal Row

20 Deadlifts 185/125

amrap Bar Facing Burpees

Rest 2 min

 

 

 

 

Tuesday 10/22/19

 

Strength:

EMOM 12 min

- 4-8 Bar Or Ring MU

- 15 Box Jump Overs 24/20

- Hand Stand Walk 25'

Metcon:

4 Rounds

12 C2B Pull-ups

20 Wallballs 20/14

Run 200m

 

 

 

Monday 10/21/19

 

Strength:

Every 2 min x 8

Clean + Hang Clean

Metcon:

8 min amrap

5 Squat Clean 155/105

10 HSPU

 

 

Wednesday 10/16/19

 

Strength:

E2MOM x 7

 ​Snatch

1.1.1

Metcon:

4 Rounds

2.5 min amrap

8 T2B

8 Hang Snatch 75/55

8 Over Head Lunges 75/55

1 min Rest

 

 

Tuesday 10/15/19

 

Strength:

12 min EMOM

-5-10 Strict HSPU

-15/12 Cal Row

​-25' Handstand Walk

-25 Sec L Hang

Metcon:

2 Rounds

15 Thrusters 115/75

Run 200m

30 Wallballs 20/14

Run 200m

 

 

 

Monday 10/14/19

 

Strength:

Every 2 min x 7

​Clean + Front Squat + Clean + Jerk

Metcon:

9 min amrap

6 Clean & Jerk 155/105

30 Double Unders

12 C2B Pull-ups

 

 

Thursday 10/10/19

 

Mobility:

Metcon:

EMOM 20 min

-Bike 12/10 Cal

-16 DB Snatch 50/35

-25' Handstand Walk

-50 Double Unders

-Rest

 

 

Wednesday 10/9/19

 

Strength:

Back Squats

4x3 80-85%

Pwr Clean + Push Jerk

4x2

Metcon:

3 Rounds

3 min amrap

20 Wallballs 20/14

15 HSPU

10 Box Jump Overs 24/20

Rest 1 min

Pick up where you left off

 

 

Tuesday 10/8/19

 

Strength:

EMOM 12 min

Row 12/10 Cal

4-8 Bar Muscle Ups

5 Shuttle Runs 25'

Metcon:

Row 1000m

20 C2B Pull-ups

40 FR Rev Lunges 95/65

​20 C2B Pull-ups

 

 

 

Monday 10/7/19

 

Strength:

Find 3 RM

Thruster

Metcon:

12 min amrap

12 Pwr Snatch 95/65

8 Bar Facing Burpees

12 Thrusters 95/65

8 ​Bar Facing Burpees

 

 

Friday 10/4/19

 

Strength:

Tempo Front Squat

5x2

(32X1)

Metcon:

7 min amrap

7 Hang Squat Cleans 135/95

7 ​Bar Facing Burpees

 

 

Thursday 10/3/19

 

Mobility:

Metcon:

​"Partner Wod"

15 Min amrap

12 S2OH 135/85

12 C2B Pull-ups

12 Box Jump Overs 30/24

​alternate movements

 

 

Wednesday 10/2/19

 

Strength:

EMOM 12 min

- 25' Handstand Walking

-16 DB OH Lunge 50/35

​-8 Burpee Box Jump Overs 24/20

Metcon:

3 Rounds

15 HSPU

20 Goblet Squats 70/53

Run 400m

 

 

 

Tuesday 10/1/19

 

Strength:

OH Squat

5x2

Strict Pull-ups

5x 5-8

Metcon:

20 T2B

20 Deadlifts 225/155

50/40 Cal Row

20 Deadlifts 225/155

20 T2B

 

 

Monday 9/30/19

 

Strength:

E2MOM x 7

2 Squat Cleans

Metcon:

10 min amrap

10 Pwr Cleans 155/105

30 Wallballs 20/14

60 Double Unders

 

 

Friday 9/27/19

 

Strength:

Back Squat

3x5 (Heavy)

Deadlift

3x5 (mod-heavy)

Metcon:

"Open 14.4"

10 min amrap

30 ​Double Unders

​15 Pwr Snatch 75/55

 

 

Thursday 9/26/19

 

Mobility:

Metcon:

"Partner Wod"

"Partner Holleyman"

20 min amrap

5 Wallballs 20/14

3 HSPU

1 Pwr Clean 225/155

alternate every minute

 

 

Wednesday 9/25/19

 

Strength:

EMOM 12 min

-Row 12/10 Cal

-5-10 Strict Pull-ups

-Bike 12/10 Cal

-5-10 Strict HSPU

Metcon:

2 Rounds

30 Box Jumps 24/20

20 S2OH 135/95

30 Sit-ups

Run 400m

 

 

Tuesday 9/24/19

 

Strength:

5x3

OH Squat

Metcon:

2 Rounds

4 min amrap

12 ​T2B

12 Pistol Squats

12 KBS 53/35

​Rest 2 min

 

 

Monday 9/23/19

 

Metcon:

WZAQ 19.5&6

On a 15min clock

21-15-9

Thrusters 95/65

Cal Row

Burpee over the rower

 

With Time remaining

Find 1RM

Clean & Jerk

 

 

Friday 9/20/19

 

Strength:

4 Rounds

5/ Leg -FR Bulgarian Split Squats (31x1)

Rest 30 sec

10- Barbell Bent Over Rows (31x1)

Rest 2 min

Metcon:

25 Front Squats 95/65

25 Wallballs 20/14

25 T2B

20 Front Squats

20 Wallballs

20 T2B

15 Front Squats

15 Wallballs

​15 T2B

 

 

 

Thursday 9/19/19

 

Mobility:

Metcon:

"Partner Wod"

16 min amrap

40 Hang Clean & Jerk 135/85

80 Box Jump Overs 24/20

 

 

Wednesday 9/18/19

 

Strength:

EMOM x 16 

-12/10 cal Row

-15-25' Handstand Walk (practice)

-12/10 cal Row

- 1-2 Rope Climbs

Metcon:

7 min amrap

10 Deadlifts 255/165

20 Single arm KB S2OH 53/35

 

 

Tuesday 9/17/19

 

Strength:

E2MOM x 6

Hang Snatch + Low Hang Snatch + Snatch

then

Every 3 min x 4

Run 400m

Metcon:

3 Rounds

12 Pwr Snatch 95/65

30 Double Unders 

​12 OH Squat 95/65

​30 double unders

​compare to 11/9/18

 

 

Monday 9/16/19

 

Strength:

Find 1 RM

Front Squat

Metcon:

Tabatta Something Else

8 rounds each of

​20 sec on 10 sec off

Pull-ups

Push-ups

Sit-ups

​Air Squats

​1 min rest btw exercises

 

 

Friday 9/13/19

 

Strength:

E2MOM x 7

Snatch Deadlift + 2 Halting Snatch

Metcon:

10 min amrap

9 Front squats 135/85

12 Pull-ups

15 KBS 53/35

 

 

 

 

Thursday 9/12/19

 

Metcon:

"Partner Wod"

15 min amrap

15/12 Cal Row

20 Sit-ups

50 Double Unders

Alternate movements 

 

 

Wednesday 9/11/19

 

Strength:

E2MOM x 6

Row 12/10 cal

5-8 Strict Pull-ups

15/10 Push-ups

Metcon:

2 Rounds

Run 800m

30 Push Press 95/65

30 FR Lunges 95/65

 

Tuesday 9/10/19

 

Strength:

Every 90 sec x 8

​Hang Clean & Jerk

Metcon:

12 min amrap

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

Pwr Cleans 155/105

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

Burpee Box Jump overs 24/20

 

 

Monday 9/9/19

 

Strength:

Find 1 RM

Back Squat

Metcon:

WZA Q4

150 Wallballs 20/14

75 T2B

Break up however you want to until all work is finished

 

 

Friday 9/6/19

 

Strength:

Back Squats

1x3 70%

1x3 80%

1x3 90%

4x3 95%

Metcon:

2 Rounds

35 Wallballs 20/14

35 Sit-ups

Run 400m

 

 

Thursday 9/5/19

 

Mobility:

Metcon:

"Partner Wod"

Amrap 16 min

​8 Pwr Snatch 135/85 

16 HSPU

48 Double Unders

Partner runs 200m then switch

 

 

Wednesday 9/4/19

 

Strength:

Back Squats

1x3 70%

1x4 80%

5x5 90%

Metcon:

2 Rounds

25 T2B

15 Burpee Box Jump Overs 24/20

Row 500/450m

Rest 3 min

 

 

Tuesday 9/3/19

 

Strength:

Every 90 sec X 8

Hang Clean + 2 Split Jerk

Metcon:

Wodapalooza DT Ladder

Every 4 min

3 rounds

12 Deadlifts 

9 Hang Pwr Cleans

6 S2OH

 

Rd 1- 95/65

Rd 2- 135/95

Rd 3- 155/105

Rd 4- 185/125

​Rd 5- 205/145

 

 

Friday 8/30/19

 

Strength:

Back Squats

1x3 65%

1x3 75%

1x3 85%

4x3 95%

Metcon:

"13.4"

7 min amrap

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

​Clean & Jerk 135/95

​T2B

 

 

Thursday 8/29/19

 

Mobility:

Metcon:

"Partner Wod"

12 min amrap

15 KBS 70/53

45 Double Unders

Alternate Rounds

 

 

Wednesday 8/28/19

 

Strength:

Front Squats

1x3 60%

1x3 70%

1x3 80%

1x3 90%

2x3 95%

Metcon:

Run 400m

21 HSPU

Run 400m

15 HSPU

Run 400m

9 HSPU

​Run 400m

 

 

Tuesday 8/27/19

 

Strength:


E2MOM x 7

1 Pwr ​Snatch + 2 Squat Snatch

Metcon:

12 min amrap

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

Hang Pwr Snatch 95/65

Box Jump overs 24/20

 

 

Monday 8/26/19

 

Strength:

Back Squats

1x3 60%

1x3 70%

1x3 80%

5x5 90%

Metcon:

"Jackie"

Row 1000m

50 thrusters 45/35

30 pull-ups

 

 

Friday 8/23/19

 

Strength:

Back Squats

1x3 65%

1x3 75%

1x4 85%

4x5 90%

Metcon:

10 min amrap

Buy In: Row 1000m

then amrap

12 Hang KB Snatch 53/35

18 Goblet Squats 53/35

24 Sit-ups

 

 

 

Thursday 8/22/19

 

Mobility:

Metcon:

"Partner Wod"

12 min amrap

12 Synchro T2B

24 S2OH 135/95

12 Burpee Box Jump overs 24/20

 

 

Wednesday 8/21/19

 

Strength:

Front Squats

1x3 65%

1x3 75%

1x3 85%

3x3 90%

1x3 95%

Metcon:

3 Rounds

10 Deadlifts 275/185

15 HSPU

200m Run

 

 

Tuesday 8/20/19

 

Strength:

8 min to find a max

Deadlift + Hang Clean + Front Squat + S2OH

Metcon:

3 Rounds

3 min amrap

10 Pwr Cleans 155/105

100 Double Unders

Row max Cals

Rest 3 min

 

 

Monday 8/19/19

 

Strength:

Back Squats

1x4 60%

1x4 70%

1x4 80%

1x3 90%

2x4 90%

Metcon:

"Fran"

21-15-9

Thrusters 95/65

pull-ups

 

 

Friday 8/16/19

 

Strength:

Back Squats

1x4 65%

1x4 70%

5x4 80%

Metcon:

Wodapalooza Qualifier

9 min amrap

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

Hang Pwr Snatch 75/55
OH Squat 75/55

30 Double Unders

 

 

Thursday 8/15/19

 

Mobility:

Metcon:

800m Run together

150 Wallballs 20/14

150 Box Step overs w/ Wball 24/20

800m Run together

 

 

Wednesday 8/14/19

 

Strength:

Front squats

1x3 60%

1x3 70%

1x4 80%

1x3 90%

2x5 85%

Metcon:

2 Rounds

Row 750/675m

15 HSPU

25 Burpees

Rest 3 min

 

 

Tuesday 8/13/19

 

#BacaStrong
This workout was sent to me from a freind of mine. Anthony is her CrossFit Coach and a dear friend of hers. This Workout we are doing today is to support Anthony, his family and thier community. Below is from Anthony's Wife.

 

God is good. God is bigger than this. I am posting for prayer. Prayer for healing. Anthony Baca is the best gift God has given me. I know God has a plan for this, but I hate sharing this news. Last week Anthony had a hospital stay that led us to some devastating answers as to why he has not been feeling himself for the last few months. On Friday, Anthony was diagnosed with stage 4 non-hodgkins mantle cell lymphoma. He will begin treatment on Tuesday. He will be in-patient for treatment. I share this so you can pray specifically for us. Anthony will be in the hospital for the majority of August. Anthony feels better than he has in a while, so we have been present with our family this weekend. We were all able to take Shelby to her first day of school this week, play at Dave and Busters, enjoy a baseball game, and just be together. Prayer warriors- I need you now. When you think of my husband or us, please PRAY! [❤️] Thank you to those who have already begun walking beside us in this.

 

"BacaStrong 1"

27 min amrap

7 Bar Muscle Ups

7 Thrusters 115/75

15 Box jump overs 30/24

every 3 min- 27 sit-ups

 

 

Monday 8/12/19

 

Strength:

Back Squats

1x3 65%

1x4 75%

3x4 85%

1x5 90%

Metcon:

6 min amrap

4 Clean & Jerk 185/125

6 Bar Facing Burpees

rest 2 min

4 min amrap

4 Clean & Jerks 185/125

6 bar facing burpees

 

 

Friday 8/9/19

 

Strength:

Every 90 sec x 8

snatch + OHS

Metcon:

8 min amrap

40 C2B Pull-ups

40 Deadlifts 225/155

 

 

Thursday 8/8/19

 

Mobility:

Metcon:

"Partner Wod"

2 Rounds

50 KBS 70/53

75/60 Cal Row

50 Burpees over rower

 

 

 

Wednesday 8/7/19

 

Metcon:

"Kelly"

5 Rounds

400m Run

30 Box Jumps 24/20

30 Wallballs 20/14

 

 

 

Tuesday 8/6/19

 

Strength:

EMOM x 15 min

1-Row 10/8 cal + 5-10 shspu

2- 8 burpees + 5-10 Strict Pull-ups

3- Rest

Metcon:

2 Rounds

30 S2OH 115/75

60 Sit-ups



 

 

Monday 8/5/19

 

Strength:

E2MOM x 8

3 Cleans

Metcon:

10 min amrap

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

Squat Clean 135/95

T2B

40 Double Unders

 

 

Friday 8/2/19

 

Strength:

Find 2 RM Thruster

Metcon:

2 Rounds

20 Pwr Snatch 95/65

40 Sit-ups

20 Bar Facing Burpees

 

 

Thursday 8/1/19

 

Mobility:

Metcon:

"Partner Wod"

4 Rounds

50 Wallballs 20/14

20 Synchro T2B

Run 200m together

 

 

 

Wednesday 7/31/19

 

Strength:

EMOM x 12 min

Row 15/12 Cal

12- Bent over Row

6/ leg -Goblet Bulg Split Squats

Metcon:

2 Rounds

4 min amrap

12 HSPU

12 Box Jump Overs 24/20

12 Deadlifts 225/155

Rest 2 min

 

 

Tuesday 7/30/19

 

Strength:

Every 90 sec x 8

2 Pwr Clean &  Push Jerk

Metcon:

2 Rounds

20 Pwr Clean 155/105

15 S2OH 155/105

400m Run

 

 

Monday 7/29/19

 

Strength:

Find 1RM

Front Squat

Metcon:

8 min amrap

12 Front Squats 135/95

9 C2B Pull-ups

40 Double Unders

 

 

Friday 7/26/19

 

Strength:

Every 90 sec x 8

Clean

Metcon:

3 min amrap

4 Pwr Cleans 155/105

8 Burpee Box Jump overs 24/20

Rest 2 min

3 min amrap

6 Pwr Cleans 135/95

6 Burpee Box jump overs 24/20

rest 2 min

3 min amrap

8 Pwr Cleans 115/75

4 Burpee Box Jump overs 24/20

 

 

Thursday 7/25/19

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

50 Thusters 95/65

150 Double Unders

50 T2B

 

 

Wednesday 7/24/19

 

Strength:

3 Rounds

Run 800m

Rest 3 min

Metcon:

7 min amrap

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

HSPU

KBS 70/53

 

 

Tuesday 7/23/19

 

Strength:

E2MOM x 8

Hang Snatch + Snatch + 2 OH Squat

Metcon:

3 rounds

2 min amrap

4 Squat Snatch 115/75

4 Bar Facing Burpees

Rest 1 min

compare to 4/24/19

 

 

Monday 7/22/19

 

Strength:

Find 1 RM

Back Squat

Metcon:

15 min amrap

10 C2B Pull-ups

20 Box Jumps 24/20

30 Wallballs 20/14

 

 

Friday 7/19/19

 

Strength:

Back Squats

3x7 -82.5%

3x5 -87.5%

Metcon:

3 Rounds

10 Pwr Snatch 115/75

15 OH Squats 115/75

Run 200m

 

 

Thursday 7/18/19

 

Mobility:

Metcon:

12 min amrap

10 HSPU

25 Double Unders

10 Deadlifts 225/155

25 Double Unders

10 Wallballs 30/20

25 Double Unders

alternate every 2 movments

 

 

 

Wednesday 7/17/19

 

Strength:

Back Squats

10x3

87.5% (heavier than last week)

Metcon:

7 min amrap

800m Run

then amrap

Burpee Bar Muscle Ups

 

 

Tuesday 7/16/19

 

Strength:

Every 90 sec x 8

​Hang Clean & Jerk

Metcon:

Buy In:

9 min amrap

500/450m Row

then amrap

9 Hang Clean & Jerks 135/85

12 Box jumps 24/20

 

 

Monday 7/15/19

 

Strength:

Back Squats

4x9 - 78.5%

Metcon:

3 Rounds

16 T2B

8 burpees

16 KBS 70/53

8 burpees

 

 

Friday 7/12/19

 

Strength:

Back Squats

3x7 80%

3x5 85%

Metcon:

2 rounds

3 min amrap

10 Deadlifts 185/125

30 Double Unders

rest 2 min

 

 

 

Thursday 7/11/19

 

Mobility:

Metcon:

"Partner Won"

14 min amrap

7 Clean & Jerk 135/95

14 T2B

21 Wallballs 20/14

​alternate movements

 

 

Wednesday 7/10/19

 

Strength:

Front Squats

10x3 87.5%

(only if you completed all 10 sets last week; if not do 85% again)

Metcon:

3 Rounds

Row 500m

rest 2 min

 

 

 

Tuesday 7/9/19

 

Strength:

E2MOM x 7

3 Pwr Snatch 

Metcon:

3 rounds

15 Hang Pwr Snatch 95/65

400m Run

​rest 1 min

 

 

 

 

Monday 7/8/19

 

Strength:

Back Squats

4x9 75%

Metcon:

10 min amrap

8 S2OH 135/85

10 C2B Pull-ups

12 Box jumps 24/20

 

 

Friday 6/28/19

 

Strength:

Back Squats

3x5 85%

Metcon:

21 Clean & Jerk 135/95

Run 400m

15 Clean & Jerk 135/95

Run 400m

9 Clean & Jerk 135/95

 

 

Thursday 6/27/19

 

Mobility:

Metcon:

​"Partner Wod"

4 Rounds

15 Partner Deadlifts 365/265

30 T2B

30 Box Jumps 30/24

​15 Synchro Bar Facing Burpees

 

 

Wednesday 6/26/19

 

Strength:

Front Squats

5x3 82.5%

Metcon:

50/40 cal Row

100 Double Unders

75 Wallballs 20/14

100 Double Unders

50/40 cal Row

 

 

Tuesday 6/25/19

 

Strength:

E2MOM x 6

2 Pwr Snatch + 1 Hang Snatch

Metcon:

50 Pwr Snatch 95/65

E3MOM Run 400m

(start w/ Run)

 

 

Monday 6/24/19

 

Strength:

Back Squats 

3x5 80%

Metcon:

2 Rounds

4 min amrap

15 pull-ups

10 S2OH 135/85

5 Bar Facing Burpees

Rest 3 min

 

 

Friday 6/21/19

 

Strength:

Back Squats

4x5 70%

1x3 75%

2x2 80%

1x1 90%

Metcon:

25 Deadlifts 225/155

25 T2B

15 Pwr Cleans 185/125

25 T2B

25 Pwr Snatch 95/65

 

 

 

Thursday 6/20/19

 

Mobility:

Metcon:

​"Partner Wod"

15 min amrap

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

Wallballs 20/14

​S2OH 115/75

Box Jump Overs 24/20

​alternate movements

 

 

Wednesday 6/19/19

 

Strength:

Front Squats

3x8 65%

1x5 70%

2x2 75%

1x1 80%

Metcon:

2 Rounds

20 C2B Pull-ups

40 Sit-ups

20 HSPU

Rest 3 min

 

 

Tuesday 6/18/19

 

Strength:

E2MOM x 7

2 Pwr Clean + 1 Split Jerk

Metcon:

9 min amrap

Buy In: Run 800m

8 Clean & Jerk 155/105

40 Double Unders

 

 

Monday 6/17/19 

Strength:*New squat cycle begins

Back Squats

3x8 65%

1x5 70%

2x2 75%

1x1 80%

Metcon:

 3 Rounds

18/15 Cal Row 

15 Thrusters 75/55

12 Bar Facing Burpees

Rest 2 min

 

 

 

Friday 6/14/19

 

Strength:

EMOM x 15 min

25' - Hand Stand Walk

10 - Strict Pull-ups

8/arm - 1 Arm KB Bent Over Row

Metcon:

2 Rounds

25 T2B

Run 400m

35 KBS 53/35

Run 400m

 

 

Thursday 6/13/19

 

Mobility:

Metcon:

​"Partner Wod"

3 Rounds

60/48 Cal Row

30 Clean & Jerks 135/95

60 Box Jump Overs 24/20

 

 

Wednesday 6/12/19

 

Strength:

5 sets

7 Strict Press ahap

Rest 10 sec

10-20 Push-ups

rest 30 sec

​15 Jumping Bulgarian split squat/ leg

Rest 2 min

Metcon:

50-40-30-20-10

Air Squats

Sit-ups

Double Unders

 

 

Tuesday 6/11/19

 

Strength:

Every 90 sec x 8

​Hang Snatch + Pwr Snatch 

Metcon:

3 Rounds

Run 400m

15 Hang Pwr Snatch 95/65

10 Bar Facing Burpees

Rest 1 min

 

 

 

Monday 6/10/19

 

Strength:

1 RM

Front Squat

Metcon:

12 min amrap

30 Wallballs 20/14

25 Pull-ups

20 Deadlifts 225/155

 

 

Friday 6/7/19

 

Strength:

Every 90 sec x 8

2 Snatch

Metcon:

10 min amrap

10 Pwr Snatch 95/65

25 Double Unders

10 Pull-ups

25 Double Unders

 

 

Thursday 6/6/19

 

​Mobility:

Metcon:

​"Partner wod"

Run 1 mile (alternate every 400m)

100 Burpee Box jump overs 24/20

​(alternate every 10 reps)

Run 1 mile (alternate every 400m)

 

 

Wednesday 6/5/19

 

Strength:

EMOM 10 min

even- Hand stand practice

odd- Hollow Hold 20 sec

Metcon:

Row 750/675m

75 Wallballs 20/14

Row 500/450m

50 Wallballs20/14

Row 250/225m

25 Wallballs 20/14

 

 

 

Tuesday 6/4/19

 

Strength:

Every 90 sec x 8

​2 TnG Pwr Clean

Metcon:

 

2 Rounds

20 ​Pwr Cleans 155/105

25 HSPU

30 Box Jump Overs 24/20 

 

 

 

Monday 6/3/19

 

Strength:

​Max Back Squat

Metcon:

8 min amrap

8 Thrusters 115/75

12 T2B  

 

 

Tuesday 5/21/19

 

Strength:

Every 90 Sec x 8

Pwr Clean & Jerk 75-85%

Metcon:

9 min amrap

3-6-9-12-15-18....

Pwr Cleans 155/105

40 Double Unders

 

 

Monday 5/20/19

Strength:

Back Squats

5x 60%

5x 70%

4x 80%

3x3 90%

2x2 95%

Metcon:

40 Thrusters 115/75

30 T2B

20 Burpee Box Jump Overs 24/20   

 

 

Friday 5/17/19

 

Strength:

E2MOM x 7

3 Pwr Cleans

Metcon:

3 Rounds

3 min amrap

15 Back Squats 135/95

10 Bar Facing Burpees

Amrap Clean & Jerk 135/95

Rest 3 min

 

 

Thursday 5/16/19

 

Mobility:

Metcon:

"Partner Wod"

4 Rounds

15 Synchro Pull-ups

20 Alt. Box Jump Overs 24/20

25 Synchro Air Squats

 

 

Wednesday 5/15/19

 

Strength:

3 Rounds

Bike 25/20 Cal​

Run 400m

Rest 4 min

Metcon:

5 min amrap

25 Wallballs 20/14

15 KBS 53/35

 

 

Tuesday 5/14/19

 

Strength:

Split Jerk

3x2

2x2

4x1

Metcon:

12 min amrap

1-2-3-4-5-6-7...

S2OH 135/95

T2B

Double Unders x 5

 

 

Monday 5/13/19

 

Strength:

Back Squat

5-60%

4-70%

3-80%

4x2 90%

1-95%

Metcon:

21-15-9

TnG Pwr Snatch 95/65 (2 sets)

Bar Facing Burpees

Run 400m

 

 

Friday 5/10/19

 

Strength:

Every 90 sec x 6

Snatch

Then

Emom x 6

2 Front squats 85%

(same as last week try to hit all of your numbers)

Metcon:

3 rounds

3 min amrap

15 KBS 70/53

20 Goblet Lunges 70/53

amrap Row-cal

​Rest 3 min

 

 

Thursday 5/9/19

 

Mobility:

Metcon:

"Partner Wod"

2 Rounds

21-15-9

T2B

40 Double Unders

Front Squats 135/95

alternate movements

 

 

Wednesday 5/8/19

 

Strength:

10 min to find max

​Hang Clean & Jerk

Metcon:

10 min amrap

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

Burpee Box Jump overs 24/20

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

Hang Clean & Jerk 115/75

 

 

 

Tuesday 5/7/19

 

Strength:

Deadlifts

5x4

Metcon:

2 Rounds

25 Pull-ups

Run 400m

25 HSPU

Run 400m

 

 

Monday 5/6/19

 

Strength:

Back Squats

4x3

85%

Metcon:

Fight Gone Bad

 

 

Friday 5/3/19

 

Strength:

Every 90 sec x 6

Snatch (any style)

then

EMOM x 6

2 Front Squats 85%

Metcon:

9 min amrap

9 Push-ups

9 Pwr Snatch 95/65

18 Air Squats

 

 

Thursday 5/2/19

 

Mobility:

Metcon:

"Partner Wod"

2 rounds

50 KBS 70/53

200 Double Unders

50 S2OH 155/105

​compare to 1/12/17

 

 

Wednesday 5/1/19

 

Strength:

OH Squats

4x5

Metcon:

3 rounds

15 T2B

15 OH Squats 95/65

 

 

Tuesday 4/30/19

 

Strength:

Every 90 sec x 8

2 ​Pwr Cleans

Metcon:

4 min amrap

27/21 Cal Row

21 Pwr Cleans 155/105

15 Burpee Box Jump overs 24/20

rest 4 min

4 min amrap

27/21 Cal Row

21 Pwr Cleans 135/95

15 BBJO 24/20

rest 4 min

4 min amrap

27/21 Cal Row

21 Pwr Cleans 115/80

15 BBJO 24/20

 

 

Monday 4/29/19

 

Strength:

Back Squats

5/3/1 75/85/95%

5/3/1 80/92/100+%

Metcon:

10 min amrap

20 Wallballs 20/14

15 C2B Pull-ups

10 S2OH 135/95

 

 

Friday 4/26/19

 

Strength:

5 Sets

​2 Front Squats + 4 Back Squats

90-95%

Metcon:

 

100 Wallballs 20/14

Run 400m

75 Sit-ups

Run 400m

50 Deadlifts 185/125

Run 400m

25 HSPU

 

 

 

Thursday 4/25/19

Mobility:

Metcon:

"Partner Wod"

16 min amrap

20 T2B (Front Rack Hold)

20 Box Jump Overs 24/20 (Deadlift Hold)

155/105

Every 2 min 5 burpees

 

 

Wednesday 4/24/19

 

Strength:

E2MOM x8

2 Snatch

Metcon:

3 Rounds

2 min amrap

4 Squat Snatch 115/75

4 Bar Facing Burpees

​Rest 1 min

 

 

Tuesday 4/23/19

 

Strength:

Deadlifts

10-8-6-4-2

Push Press

10-8-6-4-2

Metcon:

10 min amrap

16 Pull-ups

8 Clean & Jerk 155/105

 

 

Monday 4/22/19

 

Strength:

Back Squats

5/3/1

65/75/85%

5/3/1

75/85/95%

Metcon:

3 Rounds

Row 500/450m

100 Double Unders

20 Thrusters 65/45

 

 

Friday 4/19/19

 

Strength:

5 Sets

2 Front Squats + 4 Back Squats

1-3 85%

4-5 90%

Metcon:

4 Rounds

12 C2B Pull-ups

10 S2OH 135/85

8 OH Squats 135/85

Run 200m

 

 

Thursday 4/18/19

 

Mobility:

Metcon:

21-15-9

Deadlifts 225/155

​Thrusters 95/65

 

 

Wednesday 4/17/19

 

Strength:

Every 90 sec x 6 

2 hang pwr clean + 1 Push Jerk

Wod:

15 min amrap

20/15 Cal Row

15 Hang Pwr Cleans 135/85

40 Double Unders

1 Rope Climb

 

 

Tuesday 4/16/19

 

Wod:

Every 8 min x 3

Run 800m

16 T2B

8 burpee box jump overs 24/20

 

 

Monday 4/15/19

 

Strength:

Back Squats

5- 60%

3- 70%

1- 80%

5- 70%

3- 80%

1- 90%

Wod:

3 Rounds

50 Wallballs 20/14

10 Clean & Jerks 135/95

 

 

Tuesday 4/9/19

 

Strength:

E2MOM x 9

Clean & Jerk

Find max

Metcon:

8 min amrap

Buy IN: 800m Run 

then amrap

8 Hang Pwr Cleans 135/85

​16 Sit-ups

 

 

Monday 4/8/19

 

Strength:

E2MOM x 8

Pwr Snatch + Hang Snatch + OH Squat

Metcon:

30-20-10

Pwr Snatch 75/55

T2B

Thrusters 75/55

 

 

Friday 4/5/19

 

Strength:

4 Sets

4 Front Squats + 8 Back Squats

sets 1, 2, 3 65%

Set 4- 70%

Metcon:

Texas Tech Wod

Buy In: 400m Run

3 Rounds

65 Double Unders (# of points we hold MSU to)

20 Pistols (Get your Guns UP)

10 Pwr Snatch 115/75 (TTU Wins by 10!)

Cash Out: FINAL FOUR Hundred m Run

 

 

Thursday 4/4/19

 

Mobility:

Metcon:

"Partner Wod"

Rowling 1200m (switch every 200)

Burpee penalty (Both)

80 Sit-ups

60 Ball Slams 40/30

800m Run Together

60 Ball Slams

80 Sit-ups

Rowling 1200m

​Burpee Penalty

 

 

 

Wednesday 4/3/19

 

Strength:

3 Sets

10-12 BB Bent Over Row (3111)

8/ Leg Bulgarian Split Squats (3111)

Max rep Strict Pull-ups

Rest 30 sec btw mvmts; Rest 2 min btw sets

Metcon:

3 Rounds

20 Front Rack Lunges 95/65

15 T2B

Run 400m

 

 

Tuesday 4/2/19

 

Strength:

EMOM 12 min

even: Row 15/12 Cal

Odd: 2 Split Jerks 70%

Metcon:

3 Rounds

2 min amrap

5 S2OH 135/85

30 Double Unders

Rest 30 sec 

 

 

Monday 4/1/19

 

Strength:

Every 90 sec x 8

​3 OH Squats

Metcon:

15 min amrap

20 Pwr Cleans 135/95

40 Pull-ups

60 Deadlifts 135/95

80 Wallballs 20/14

 

 

Friday 3/29/19

 

Strength:

4 Sets

6 Front Squats + 10 Back Squats

60% of Front Squat

Rest 3 min btw sets

Metcon:

10 min amrap

5-10-15-20...

Pwr Snatch 95/65

OH Squats 95/65

Burpees

 

 

 

Thursday 3/28/19

 

Mobility:

Metcon:

"Partner Wod"

15 Min Amrap

15/12 Cal Row

12 T2B

9 Box Jump Overs 24/20

alternate movements

 

 

Wednesday 3/27/19

 

Strength:

E2MOM x 8

Hang Clean + FS + Clean + FS

Metcon:

Run 200m

50 Wallballs 20/14

Run 200m

25 Hang Pwr Cleans 135/95

Run 200m

50 Wallballs 20/14

Run 200m

 

 

Tuesday 3/26/19

 

Strength:

 5 rounds

5 Deadlifts

Rest 30 sec

5 strict Press

Rest 2 min

Metcon:

4 Rounds

12 Push Press 115/75

50 Double Unders

 

 

Monday 3/25/19

 

Strength:

3 min accumulation of Hollow Hold

every time you break; 5 SHSPU

Metcon:

Run 1 mile

Rest 3 min

Run 1 Mile

 

 

Wednesday 3/20/19

 

Strength:

4 sets

Deadlifts x 5

Rest 30 sec

Strict HSPU x 5-8

Rest 2 min

Metcon:

3 Rounds

15 T2B

15 KBS 70/53

15 Goblet Squats 70/53

​Run 400m

 

 

Tuesday 3/19/19

 

Strength:

Every 90 sec x 10

Pwr Clean & Split Jerk

Metcon:

2 Rounds

4 min amrap

8 Pwr Cleans 155/105

12 C2B Pull-ups

Rest 2 min

 

 

 

Monday 3/18/19

 

Strength:

Back Squats

5 sets

3-4 Reps building

Metcon:

18-15-12-9

Thrusters 95/65

Cal Row

 

 

Thursday 3/14/19

 

Mobility:

Metcon:

"Partner Wod"

3 rounds

1:30 on :30 off

-Bike

-KBS 53/35

-Box jump-step down 24/20

 

 

Wednesday 3/13/19

 

Strength:

Every 90 sec x 10 

Split Jerk

2x3, 4x2, 4x1

Metcon:

Row 1000/900m

then

3 Rounds

15 T2B

25 Wallballs 20/14

 

 

Tuesday 3/12/19

 

Strength:

Every 90 sec x 15min

Squat Snatch

Metcon:

8 min amrap

15 Deadlifts 225/155

10 Bar Facing Burpees

15 Sit-ups

 

 

Monday 3/11/19

 

Strength:

Every 90 sec x4

2 Front Squats

Every 2 min x 4

1 Front Squat - find max

Metcon:

2 Rounds

25 C2B Pull-ups

25 Thrusters 95/65

10 Burpee Box Jump overs 24/20

 

 

Thursday 3/7/19

 

Mobility:

Metcon:

E2MOM 24 min (3 sets)

a) Run 200m + 10 wall balls 30/20

b) Bike 15/12 Cal

c) Run 200m + 20 Sit-ups

​d) 15 Burpee Box Jump overs 24/20

 

 

Wednesday 3/6/19

 

Strength:

 

EMOM x 12 min

Even: 3 Split Jerk (Pause in receiving)

Odd: Hand Stand Walk 25'

Metcon:

4 Rounds

12 Front Rack Lunges 115/75

3 Bar Muscle Ups

12 Push Press 115/75

300/250m Row

 

 

 

Tuesday 3/5/19

 

Strength:

Every 2.5 min x 6

Snatch + OH Squat + Hang Snatch + OH Squat

Metcon:

Amrap 8 min

Buy In: 40 DB Snatch 50/35

Then amrap

12 OH Squats 95/65

8 Bar Facing Burpees

 

 

Monday 3/4/19

 

Strength:

Every 90 sec x 4

2 Front squats

Every 90 sec x 4

1 Front Squat

Metcon:

12 min amrap

25 C2B Pull-ups

25 Deadlifts 225/155

25 HSPU

25 Box Jump overs 24/20

 

 

Thursday 2/28/19

 

Mobility:

Metcon:

EMOM 20 min

-Bike 12/10 Cal

-10 Pwr Snatch 95/65

-50 Double Unders

-12 Bar Facing Burpees

Rest 1 min

 

 

Wednesday 2/27/19

 

Strength:

Every 2.5 min x 5

8 Deadlifts 225/155

8 T2B

25' Hand Stand Walk

Metcon:

Run 400m

25 HSPU

Run 400m

35 Push Press 115/75

Run 400m

45 Sit-ups

Run 400m

 

 

Tuesday 2/26/19

 

Strength:

E2MOM x 8

Pwr Cleant & 2 ​Split Jerks

70-85%

Metcon:

6 min amrap

5 Clean & Jerks 155/105

40 Double Unders

 

 

Monday 2/25/19

 

Strength:

Every 90 sec x 4

2 Front Squats

Every 90 sec x 4

1 Front Squats

Metcon:

4 Rounds

15 OH Squats 95/65

12 C2B Pull-ups

9 Burpee Box Jump overs 24/20

 

 

Friday 2/22/19

 

Metcon:

"19.1"

15 min amrap

19 Wallballs 20/14

19 Cal Row

 

 

Thursday 2/21/19

 

Mobility:

Metcon:

"Partner Wod"

16 min amrap

75/60 Cal Row

100 Wallballs 20/14

75/60 Cal Row

100 Burpees

 

 

Wednesday 2/20/19

 

Strength:

E2MOM X 6

12 KBS 70/53

Hand Stand Walk 25'

Metcon:

3 Rounds

12 HSPU

24 Goblet Squats

12 C2B Pull-Ups

 

 

Tuesday 2/19/19

 

Strength:

E2MOM x 8

Squat Clean + Front Squat + Split Jerk

70% x 3

75% x 3

80-85% x2

Metcon:

2 Rounds

4 min amrap

8 Hang Clean & Jerk 135/85

12/10 Cal Row

Rest 4 min

 

 

Monday 2/18/19

 

Strength:

Every 90 sec x 8

Pause Front Squat

Metcon:

12 min amrap

15 Deadlifts 115/75

12 T2B

9 Box Jump Overs 24/20

6 Pwr Snatch 115/75

 

 

Friday 2/15/19

 

Strength:

Back Squats

6 Reps 65%

4 Reps 75%

2 Reps 85%

2 Reps 90%

1 Rep 95%

10 Reps 78%

10 Reps 78%

Metcon:

2 Rounds

15 ​Burpee Box Jump Overs 24/20

20 Thrusters 95/65

 

 

 

Thursday 2/14/19

 

Mobility:

Metcon:

"Partner Wod"

20 min amrap

50 Partner Sit-ups 30/20

50 Double Unders Each (Partner holds plank)

50 Partner Wallballs 30/20

50 KBS 53/35 (Partner Holds Wall Squat)

 

 

Wednesday 2/13/19

 

Strength:

After Wod 6 min

To Find 1RM

Hang Squat Clean

Metcon:

9 min Amrap

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

C2B Pull-ups

OH Squats 95/65

 

 

Tuesday 2/12/19

 

Strength:

Split Jerk

1x3-70%

1x3-75%

1x2-80%

1x2-85%

3x1-90-95%

Metcon:

EMOM 12 min

12 Deadlifts 225/155

Amrap Bar Facing Burpees

Rest 1 min

 

 

Monday 2/11/19

 

Strength:

Pause Front Squats

5x2

2 sec negative; 2 sec in hole

Metcon:

35/27 Cal Row

25 Box Jumps 24/20

15 Snatch 135/85

50 T2B

15 Snatch 135/85

25 Box Jumps 24/20

35/27 Cal Row

 

 

Friday 2/8/9

 

Strength:

EMOM x 6

8 Box jumps

5 Pwr Snatch TNG (ahap)

 

EMOM x 8

3 Front Squats

Metcon:

10 min amrap

Buy In: 500/450m Row

Amrap

10 Pwr Snatch 95/65

15 Front Squats 95/65

20 Sit-ups

 

 

 

 

Thursday 2/7/19

 

Mobility:

Metcon:

"Partner Wod"

4 Rounds

30 Push Jerk 135/95

40 T2B

30 Bar Facing Burpees

 

 

 

Wednesday 2/6/19

 

Strength:

Back Squats

6 Reps 65%

4 Reps 75%

2 Reps 85%

1 Rep 90%

10 Reps 75%

10 Reps 75%

Metcon:

7 min amrap

15 ​Deadlifts 185/125

60 Double Unders

 

 

Tuesday 2/5/19

 

Strength:

Split Jerk

2x3 70%

1x2 75%

1x2 80%

3x1 85-90%

Metcon:

Buy In : 400m Run

21-15-9

-HSPU

-C2B Pull-ups

-Run 400m

 

 

 

Monday 2/4/19

 

Strength:

E2MOM x 7

Pwr Clean + Clean + Front Squat

Metcon:

65 Pwr Cleans 135/85

​every time you break: do 8 bar facing burpees

 

 

Friday 2/1/19

 

Strength:

Back Squats

​3x3 80%

Metcon:

5 Rounds

500m Row

10 Hang Pwr Cleans 135/85

20 Wallballs 20/14

 

 

Thursday 1/31/19

 

Mobility:

Metcon:

"Partner Wod"

18 min amrap

Run 400m

80 KBS 53/35

Run 400m

80 Sit-ups

 

 

 

Wednesday 1/30/19

 

Strength:

Hang Snatch

4x2

Metcon:

4 Rounds

8 Hang Squat Snatch 95/65

40 double Unders

Rest 2 min

3 Rounds

6 Hang Squat Snatch 115/75

​30 Double Unders

 

 

Tuesday 1/29/19

 

Strength:

E2MOM x 8

​Split Jerk

3-3-2-2-2-1-1-1

Metcon:

8 min amrap

8 Deadlifts 245/165

6 Burpee ​Box Jump overs 24/20

 

 

Monday 1/28/19

 

Strength:

Pause Front Squats

5x2

3 sec down, 3 sec at bottom

Metcon:

"Open 14.4"

14 min amrap

60 cal row

50 T2B

40 Wallballs 20/14

30 Cleans 135/95

​20 Muscle Ups

 

 

Friday 1/25/19

 

Strength:

E2MOM x 6

3 Snatch 

Metcon:

For time:

35 Pwr Snatch 95/65

50 C2B Pull-ups

35 Thrusters 95/65

 

 

Thursday 1/24/19

 

Mobility:

Metcon:

"Partner Wod"

8 rounds

20/15 Cal Row

10 Burpees over the Erg

Alternate rounds

 

 

Wednesday 1/23/19

 

 Strength:

Back Squats

6 reps 65%

4 reps 75%

2 reps 85%

1 rep 90%

10 reps 70%

10 reps 70%

Metcon:

2 Rounds

4 min amrap

10 Deadlifts 225/155

20 Wallballs 20/14

Rest 4 min

 

 

Tuesday 1/22/19

 

Strength:

E3MOM x 4

5 Push Jerk (TnG)

 

 

Metcon:

Every 6 min x 4

Run 400m

10 HSPU

5 Burpee Box Jump overs 24/20

10 S2OH 135/85

​5 Burpee Box Jump overs 24/20

 

 

 

Monday 1/21/19

 

Strength:

E2MOM x 6

Hang Clean + Clean

Metcon:

"Open 16.2"

In 4 min windows

25 T2B

50 Double Unders

Rd1: 15 Cleans 135/85

Rd 2: 13 Cleans 185/115

Rd3: 11 Cleans 225/145

Rd 4: 9 Cleans 275/175

Rd 5: 7 cleans 315/205

 

 

Friday 1/18/19

 

Strength:

3 rounds

2 min amrap

Bike 15/12 Cal

Amrap Strict HSPU/Push-ups

Rest 1 min

in 2 min

Row 20/18 Cal

Rest 1 min

Metcon:

5 min amrap

10 T2B

20 Air squats

 

 

Thursday 1/17/19

 

Mobility:

Metcon:

"Partner Wod"

"Get A Grip"

100 Reps of the following complex

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

95/65

​each partner must run 400m while the other is working.  If the bar is rested on the ground for any reason, both partners do 15 burpees before continuing.

 

 

Wednesday 1/16/18

 

Strength:

4 Sets

6 Turkish Get-ups

30 Sec rest

10 double KB Bent Over Row 

2 min rest

Metcon:

2 Rounds

40/32 Cal Row

60 Sit-ups

80 Double Unders

 

 

Tuesday 1/15/19

 

Strength:

Back Squats

2x3

2x2

2x1

2x4

Metcon:

5 Rounds

25 Wallballs 20/14

​15 Pull-ups

 

 

Monday 1/14/19

 

Strength:

Every 2 min x 8

2 Clean & Jerk 

Metcon:

Clean & Jerk

​Burpee Box jump overs

 

 

Friday 1/11/19

 

Strength:

Front Squat

5x3 75+%

Metcon:

4 rounds

12 Pull-ups

16 Thrusters 75/55

20 Sit-ups

 

 

Thursday 1/10/19

 

Mobility:

Metcon:

"Partner Wod"

2 rounds each

​Every 2 min

100 Double Unders

Amrap Cal row

2 rounds each

E2MOM

15 Burpee Box Jump overs 24/20

Amrap Bar Muscle Ups

2 rounds Each 

E2MOM

20/16 Cal Row

Amrap Double Unders

 

 

Wednesday 1/9/19

 

Strength:

Every 90 Sec x 8

Pwr Snatch + Hang Snatch

Metcon:

2 Rounds

60 Wallballs 20/14

30 Hang Pwr Snatch 95/65

​EMOM 3 Burpees

 

 

Tuesday 1/8/19

 

Strength:

Row 1000m

Run 800m

Rest 5 min

Row 500m

Run 400m

Metcon:

7 min amrap

30 T2B 

50 KBS 53/35

30 Box Jumps 24/20

 

 

Monday 1/7/19

 

Strength:

Back Squats

2x4

2x3

2x2

2x5 

Metcon:

Open 15.4

8 min amrap

3 HSPU

3 Pwr Cleans 185/125

6 HSPU

3 Pwr Cleans

9 HSPU

3 Pwr Cleans

12 HSPU

6 Pwr Cleans

15 HSPU

​6 pwr Cleans.....

 

 

Friday 1/4/19

 

Strength:

Every 90 sec x 8

​Split Jerk

2x3

3x2

​3x1

Metcon:

2 rounds

5 min amrap

10 S2OH 135/95

10 C2B Pull-ups

5 Burpee Box Jump overs 24/20

Rest 4 min

 

 

 

Thursday 1/3/19

 

Strength:

4 Sets

Deadlift x 3

Rest 30 sec

Max Strict Pull-ups 30 sec

Rest 2 min

Metcon:

"Partner Wod"

14 min amrap

75 Double Unders

25 Front Squats 135/95

25 T2B

 

 

Wednesday 1/2/19

 

Strength:

Snatch

2x3

3x2

3x1

Metcon:

750/700m Row

50 Pwr Snatch 75/55

25 Bar Facing Burpees

 

 

Friday 12/28/18

 

Strength:

EMOM x 8

5 Hang Pwr Snatch 

5 Bar Facing Burpees

Metcon:

4 rounds

16/13 Cal Row

16 FR Lunges 95/65

16 C2B Pull-ups

Rest 2 min

 

 

 

Thursday 12/27/18

 

Strength:

​Every 90 sec x 8 

Hang Clean + Clean + Push Jerk

Metcon:

18 min amrap

30 Wallballs 20/14

30 Box Jump step downs 24/20

30 Pwr Cleans 95/65

 

 

Friday 12/21/18

 

Strength:

E2MOM x 6

 

2 Hang Squat Clean

+

3 Front Squats

Metcon:

50 Pull-ups

30 Pwr Cleans 135/95

50 Sit-ups

 

 

Thursday 12/20/18

 

Metcon:

"Partner Wod"

24 min amrap

8 Deadlifts 225/155

10/8 Cal Row

12 Wallballs 20/14

alternate rounds

 

 

 

Wednesday 12/19/18

 

Strength:

Every 90 sec x 6

Pwr Snatch + 3 OH Squats

Metcon:

20 Pwr Snatch 95/65

Run 400m

20 OH Squats 95/65

Run 400m

20 Squat Snatch 95/65

Run 400m

 

 

Tuesday 12/18/18

 

Strength:

EMOM 8 min

Even- 5-10 SHSPU

Odd- ​Bike 12/10 cal

 

EMOM 8 min

Even- 3 Push Jerks

Odd- 15/12 cal Row

Metcon:

7 min amrap

20 Push Press 95/65

15 Box Jumps 24/20

20 KBS 53/35

 

 

Monday 12/17/18

 

Strength:

Back Squats

3x5

2x3

Metcon:

15-12-9-6-3

Squat Clean 135/95

T2B

Bar Facing Burpees

 

 

Thursday 12/13/18

 

Metcon:

"Partner Wod"

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

 KBS 70/53

Goblet Lunges 70/53

alternate Rounds

 

 

Wednesday 12/12/18

 

Metcon:

30 min amrap

100 Wallballs 20/14

100 Box Jump Overs

20 Wall Walks

100 cal Row

100 Sit-ups

 

 

 

Tuesday 12/11/18

 

Strength:

Every 90 sec x 10

Push Jerk

3x3

3x2

4x1

Metcon:

4 Rounds

10 Hang Clean & Jerk 115/75

15 T2B

10 Bar Facing Burpees

​Rest 1 min

 

 

 

Monday 12/10/18

 

Strength:

Front Squats

4x5

Metcon:

2 Rounds

5 min amrap

5-10-15-20-25

Deadlifts 225/155

50 Double Unders

Rest 2 min

 

 

Tuesday 11/27/18

 

Strength:

4 sets

4 Deadlifts

Rest 30 sec

4 Strict Press

Rest 2 min

Metcon:

4 rounds

 Amrap in 2:30

50 Double Unders

25/20 Cal Row

Amrap Goblet Reverse Lunges 53/35

Rest 2:30

 

 

 

Monday 11/26/18

 

Strength:

Find 5 RM 

Front Squat (from ground)

Metcon:

21-15-9

C2B Pull-ups

Pwr Cleans 155/105

​Bar Facing Burpees

 

 

Wednesday 11/21/18

 

Strength:

Every 90 sec- 12 min

​Snatch 

Metcon:

"Partner Wod"

2 Rounds

40 Pwr Snatch 95/65 - (Hang from Bar)

80 Wallballs 20/14 - (Front Rack Hold)

40 T2B - (KB OH Hold 53/35)

1 partner working 1 partner static hold

 

 

Tuesday 11/20/18

 

Strength:

4 sets

5 Deadlifts 

Rest 30 sec

5 Strict Press 

Rest 2 min

Metcon:

Row 1000/900m

60 KBS 53/35

40 Burpee Box Jump overs 24/20

 

 

Monday 11/19/18

 

Strength:

Pause Front Squats

3x2 85%

2x2 90%

2 sec pause

Metcon:

8 min amrap

8 Front Squats 135/95

12 C2B Pull-ups

40 Double Unders

At 12 min

6 min amrap

8 Clean & Jerk 135/95

12 Bar Facing Burpees

 

 

Friday 11/16/18

 

Strength:

​Back Squats

3x4 @75-85%

2x2 @85-90%

1x1 @ 90-95%

Metcon:

8 Rounds

4 Shuttle Runs

8 Deadlifts 275/185

8 HSPU

 

 

 

Thursday 11/15/18

 

Mobility:

Metcon:

"Partner Wod"

20 min amrap

125/95 Cal Row

100 T2B

75 Wallballs 20/14

50 Pwr Snatch 115/75

25 Muscle Ups

 

 

 

Wednesday 11/14/18

 

Strength:

4 Rounds

Bulgarian Split Squats 

8/Leg Front Rack Barbell

3 sec negative

Rest 30 sec

Bent Over Row (BB)

10 Reps (3 sec neg)

Rest 2 min

Metcon:

4 rounds

40 sec on 20 sec off

Bar Facing Burpees

Push Press 95/65

​Row for Calories

Rest 2 min

 

 

 

Tuesday 11/13/18

 

Strength:

Every 90 sec x 5 rounds

a) 15/12 cal Row

b) 2 ​Pwr Clean

Metcon:

4 Rounds

2 Min amrap

8 Pwr Cleans 155/105

12 ​Box Jumps 24/20

16 Pull-ups

​1 min rest

 

 

 

Monday 11/12/18

 

Strength:

Find 1 RM 

Pause Front Squat

Metcon:

10 min amrap

5-10-15-20-25-30

Thrusters 75/55

40 Double Unders

 

 

Friday 11/9/18

 

Strength:

E2MOM x 7

3 Snatch

Metcon:

3 Rounds

12 Pwr Snatch 95/65

​30 Double Unders

12 OH Squat 95/65

30 Double Unders

 

 

Thursday 11/8/18

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

10 T2B

8 S2OH 115/75

6 Bar Facing Burpees

Alternate Rounds

 

 

Wednesday 11/7/18

 

Strength:

4 sets

-Bulgarian Split Squats

8/ leg

Use KB in FR on oppo arm

that is squatting. Tempo 3 sec down

-Bent over Row Double KB x 10

3 sec negative

Rest 2 min

Metcon:

12 min amrap

Row 250/200m

15 Deadlifts 225/155

15 Push-ups 

30 Air Squats

 

 

Tuesday 11/6/18

 

Strength:

3 rounds

5-10 SHSPU

45 sec amrap

Double Unders

Rest 2 min

Metcon:

Run 400m

30 C2B Pull-ups

Run 200m

60 KBS 53/35

Run 200m

30 C2B Pull-ups

Run 400m

 

 

Monday 11/5/18

 

Strength:

Pause Front Squats

3x2 85%

Back Squats

3x4 80%

Metcon:

4 min amrap

8 Bar Facing Burpees

6 Clean & Jerk 155/105

Rest 2 min

6 min amrap

8 bar facing burpees

6 clean & Jerks

 

 

Friday 11/2/18

 

Strength:

4 sets

10 Front Rack Lunges 135/95

Rest 30 sec

5 ​Back Squat  65%

Rest 3 min

Metcon:

9 min amrap

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

S2OH 135/95

T2B

30 Double Unders

 

 

Thursday 11/1/18

 

​Mobility:

Metcon:

"Partner Wod"

Partner 12.2

60 Snatch 75/55

​60 Snatch 135/75

​60 Snatch 165/100

Amrap Snatch 210/120

 

 

 

Wednesday 10/31/18

 

Strength:

4 Rounds

Bike 30 sec

Rest 2:30

Metcon:

8 min amrp

12 Pull-ups

12 Box Jumps 24/20

12 KBS 70/53

12 Goblet Squats 70/53

 

 

Tuesday 10/30/18

 

Strength

Every 2 min x 7

​Hang Pwr Clean + Pwr Clean + 2 Jerks

Metcon:

3 rounds

25/20 cal Row

15 Burpees over the rower

25 Sit-ups

15 Pwr Cleans 135/95

Rest 3 min

 

 

Monday 10/29/18

 

Strength:

Front Squats

3x2 88%

Back Squats

3x5 80%

Metcon:

Run 400m

50 Wallballs 20/14

Run 400m

50 Deadlifts 185/125

Run 400m

50 Wallballs 20/14

Run 400m

 

 

Friday 10/26/18

 

Strength:

Emom 12 min

Snatch + OH Squat 

Start @ 60%

Add weight 5-10# every set

Metcon:

10 min amrap

15 Pull-ups

15 Box Jumps 24/20

15 Pwr Snatch 75/55

 

 

Thursday 10/25/18

 

Mobility:

Metcon:

"Partner Wod"

4 min amrap

​Run 400m (together)

Partner Wallballs 20/14 (alternate throws)

Rest 2 min

4 min amrap

Run 400m (together)

Partner medball Sit-ups 20/14

4 min amrap

Run 400m (together)

Alternating Ball Slams 40/30

Rest 2 min

4 min amrap

Run 400m (together)

Synchro Burpees

 

 

 

Wednesday 10/24/18

 

Strength:

Row 1000m

Rest 5 min

Row 750m

Rest 3 min

Row 500m

Metcon:

20 HSPU

40 Air Squats

80 Double Unders

15 HSPU

30 Air Squats

60 Double Unders

10 HSPU

20 Air Squats

40 Double Unders

 

 

Tuesday 10/23/18

 

Strength:

Every 90 sec x 6

Clean & Jerk

Metcon:

4 Rounds

12 T2B

10 Bar Facing Burpees

8 Clean & Jerks 135/95

 

 

 

Monday 10/22/18

 

Strength:

Front Squats

3x3 80%

Back Squats

3x8 70%

Metcon:

Every 5 min x 4

Bike 12/9 cal

Sled Push/ Drag 60' 

 

 

 

 

Friday 10/19/18

 

Strength:

5 RM 

Thruster

Metcon:

3 rounds

90 sec

18 Thrusters 95/65

amrap

Burpee Box Jump Overs 24/20

​Rest 90 sec

 

 

Thursday 10/18/18

 

Mobility

Metcon:

"Partner Wod"

14 min amrap

​5-10-15-20-25....

Hang Pwr Snatch 115/75

C2B Pull-ups

 

 

 

Wednesday 10/17/18

 

Strength:

Hand Stand Walking Practice

Metcon:

3 rounds

Row 25/20 Cal

40 Wallballs 20/14

100 Double Unders

​rest 3 min

 

 

Tuesday 10/16/18

 

Strength:

3 sets

8 Deadlifts

Rest 30 sec

20 Sec L Hang

Rest 2 min

Metcon:

10 min amrap

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

Push Press 95/65

KBS 70/53

​Sit-ups

 

Monday 10/15/18

 

Strength:

5 Sets

2 Front Squats + 4 Back Squats

Metcon:

3 rounds

21 T2B

15 Squat cleans 135/95

9 Bar Facing Burpees

 

 

Friday 10/12/18

 

Strength:

3 RM

Pwr Clean

(tng)

Metcon:

3 rounds

20 Pull-ups

15 HSPU

10 Deadlifts 245/165

 

 

 

Thursday 10/11/18

 

Mobility:

Metcon:

"Partner Wod"

4 Rounds

30 Front Squats 155/105

30 Bar Facing Burpees

​Run 400m (together)

 

 

Wednesday 10/10/18

 

Strength:

Find 1 RM

Hang Snatch

Metcon:

12 min amrap

75 Double Unders

25 Snatch 95/65

75 Double Unders

20 Snatch 115/75

75 Double Unders 

15 Snatch 135/85

75 Double Unders 

Max reps Snatch 155/105

 

 

 

 

Tuesday 10/9/18

 

Strength:

4 rounds

Row 400/350m

Rest 2 min

Metcon:

3 rounds

45 sec on 15 sec off

T2B

Wallballs 20/14

Bike -calories

Rest 2 min

 

 

 

Monday 10/8/18

 

Strength:

5 sets

3 Front Squats + 5 Back Squats

Metcon:

2 rounds

4 min Amrap

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

Burpee Box Jump Overs

 Hang Clean & Jerk 135/95

​rest 4 min

 

 

Friday 10/5/18

 

Strength:

 

 ​Clusters

Find 2 RM

Metcon:

Run 400m

80 Wallballs 20/14

Run 400m

40 Thrusters 95/65

Run 400m

 

 

 

Thursday 10/4/18

 

Mobility:

Metcon:

"Partner Wod"

16 min amrap

10 C2B Pull-ups

15 Ball Slams 40/30

20/15 cal Row

Alternate every minute

 

 

Wednesday 10/3/18

Strength:

Every 90 sec x 8

Hang Pwr Snatch + Pwr Snatch

Metcon:

Every 4 min x 4

12 Pwr Snatch 95/65

12 OH Squats 95/65

60 Double Unders

Slowest time is your score

 

 

 

 

Tuesday 10/2/18

 

Strength:

E2MOM x 5

18/15 cal Row

5-10 Strict HSPU

Metcon:

9-15-21

T2B

KBS 70/53

​Burpees

 

 

Monday 10/1/18

 

Strength:

Every 2.5 min x 4

4 Front Squats + 6 Back Squats

Metcon:

15 Clean & Jerk 155/105

Run 400m

45 Box Jumps 24/20

Run 400m

15 Clean & Jerk 155/105

 

 

Friday 9/28/18

 

Strength:

E2MOM x 8

Hang Snatch + Snatch + OH Squat

Metcon:

8 Bar Muscle Ups

32 Pwr Snatch 75/55

40 FR Box Step Ups 75/55 (20/24)

32 Pwr Snatch 75/55

8 Bar muscle Ups

 

 

Thursday 9/27/18

 

Mobility:

Metcon:

"Partner Wod"

Run 400m x  6 (alternating)

150 KBS 53/35

150 Wallballs 20/14

​Run 400m x 4 (alternating)

 

 

 

Wednesday 9/26/18

 

Strength:

E2MOM x 7

Hang Clean + Clean

Metcon:

3 Rounds

Amrap 3 min

6 Pwr Clean 185/125

18 T2B

Row max Cal

​Rest 3 min

 

 

 

Tuesday 9/25/18

 

Strength:

Every 90 sec x 8

5 S2OH

Metcon:

8 min amrap

12 Box Jumps 24/20

8 Push Jerk 135/95

 

 

Monday 9/24/18

 

Strength:

E2MOM x 5

3 Front Squats

Metcon:

21-15-9

Pull-ups

Deadlifts 225/155

at 15:00

7 min amrap

Bar Facing Burpees

 

 

Friday 9/21/18

Strength:

Every 90 sec x 6

Pwr Snatch 3 TnG

+

8 bar facing Burpees

Metcon:

3 rounds

20 Pwr Snatch 75/55

15 T2B

20 Box Jump overs 24/20

 

 

 

Thursday 9/20/18

 

Mobility:

Metcon:

"Partner Wod"

15 min amrap

30 HSPU

90 Lunges

 

1 partner Rows 12/10 Cal

Then Switch

 

 

 

Wednesday 9/19/18

 

Strength:

2 RM 

Hang Squat Clean

Metcon:

12 min amrap

8 Hang Squat Cleans 115/75

8 Push Jerks 115/75

8 Bar Facing Burpees

 

 

Tuesday 9/18/18

 

Strength:

5 sets

Run 400m​

Rest 2 min

Metcon:

4 rounds

2 min amrap

6 Deadlifts 275/185

20 Double Unders

6 C2B Pull-ups

rest 1 min

 

 

Monday 9/17/18

 

Strength:

Front Squats

2x5 75%

2x5 80%

Metcon:

Fight Gone Bad

3 rounds

Wallballs 20/14

​SDLHP 75/55

Box Jumps 20"

Push Press 75/55

Row 

​rest 1 min

 

 

Friday 9/14/18

 

Strength:

Back Squats

5-4-3-5-4-3

Metcon:

2 rounds

4 min amrap

5 Squat Snatch 115/75

10 Bar facing burpees

Rest 3 min

 

 

 

 

Thursday 9/13/18

Mobility:

Metcon:

"Partner Wod"

6 Rope Climbs

30 Burpees

60 Ball slams 40/30

120 Air Squats

Run 400m

120 Air Squats

60 Ball slams 40/30

30 Burpees

6 Rope Climbs

 

 

Wednesday 9/12/18

 

Strength:

E2MOM x 8

Pwr Clean + Hang Squat Clean + Push Jerk

Metcon:

9 min amrap

15 Pull-ups

75 Double Unders

15 Hang Pwr Cleans 115/75

 

 

Tuesday 9/11/18

​​

 

Metcon:

9/11 Tribute Wod

Run or Row 1000m

​11 Box Jumps 30/24

11 Thrusters 135/85

11 Burpee C2B pull-ups

11 Pwr Cleans 185/125

11 HSPU

11 KBS 70/53

11 T2B

11 Deadlifts 185/125

​11 Push Jerks 135/85

Run or Row 1001m

 

 

Monday 9/10/18

 

Strength:

Front Squats

4x3 75%

Pause at the top for 10 sec before each squat

Metcon:

3 rounds

20 Thrusters 95/65

20/15 cal Row

Rest 3 min

 

 

Friday 9/7/18

 

Strength:

Every 90 sec x 8

M​Hang Squat Snatch x 2

Metcon:

8 Rounds

8 OH Squats 95/65

16 Sit-ups

8 T2B

 

 

Thursday 9/6/18

 

Strength:

4 rounds

L-Hang 30 sec accumulation

Rest 30 sec

Farmers Carry

rest 2 min

Metcon:

10 min amrap

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

Deadlifts 275/185

Double Unders x 10

 

 

Wednesday 9/5/18

 

Strength:

EMOM 10 min

a) Row 15/12 Cal

b) 5-10 Strict HSPU

Metcon:

2 Rounds

Run 400m

30 Pull-ups 

30 FR Lunges 95/65

Run 400m

Rest 3 min

 

 

Tuesday 9/4/18

 

Strength:

E2MOM x 6

2 Cleans + 3 Front Squats

Metcon:

3 rounds

10 Push Press 115/75

15 Burpee Box Jumps 24/20

20 KBS 70/53

 

 

Friday 8/31/18

 

Strength:

Tempo Back Squats

5x3

3111

Metcon:

8 min amrap

8 HSPU

16 T2B

24 OH Lunges 45/25

 

 

Thursday 8/30/18

 

Mobility:

Metcon:

"Partner Wod"

12 min amrap

7 Pwr Snatch 95/65

7 OH Squats 95/65

7 Bar Facing Burpees

alternate rounds

 

 

Wednesday 8/29/18

 

Strength:

4 min emom

5 Pwr Clean 155/105

20 Double Unders

rest 2 min

4 min emom

3 pwr Clean 185/125

20 double Unders

Metcon:

2 rounds

Row 500/450m

25 KBS 53/35

35 Sit-ups

45 double Unders

 

 

 

Tuesday 8/28/18

 

Strength:

Every 90 sec x 10

1-3: 3 Push Press

4-6: 2 Push Jerk

7-10: 1 Split Jerk

Metcon:

Amrap 12 min

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

C2B Pull-ups

Burpee Box Jump Overs 24/20

S2OH 135/95