20161003

Olympic Lift: 5x5 Back Squat (+5 lbs)

WOD: Helen
3 rds
  400m run
  21 KBS 54/35 lbs
  12 Pull-ups

20160926

Olympic Lift: 5x3 Cleans (+5 lbs)

WOD: 3rds
10 Back Squat 185/135 lbs
10 Burpee Box jumps
10 Russian Swings 70/55 lbs

20160921

WOD: Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20160919

Olympic Lift: 5x3 Front Squat (+5 lbs)

WOD: 10 min AMRAP
5 Power Snatch 115/75 lbs
5 Overhead Squat 115/75 lbs
5 Box Jumps 30/24''
60 Double Unders

20160913

 Strength: 5x3 Weighted Pull-ups

WOD: 3 rds
12 Toes to Bar
12 Ring Dips
18 Bent Over Rows 135/95 lbs

Acc:
2x
A1) 3 Position Shoulder Raises
A2) 1 min Battle Ropes

20160912

Olympic Lift: 6x2 Snatch (+5 lbs)

WOD: 9/11 WOD
20:01 min AMRAP
9 Power Cleans 115/75 lbs
11 Front Squat 115/75 lbs
9 Shoulder to Overhead 115/75 lbs
11 Over the Bar Burpees

Mobility:

20160909

Olympic Lift: 5x3 Split Jerk

WOD1: 5 min AMRAP
5 Shoulder Press 115/75 lbs
10 Box Jumps

WOD2: 5 AMRAP
10 Hand Release Push ups
15 Ring Rows

Mobility

20160908

Olympic Lift: 1 RM Back Squat

WOD: 8 min AMRAP
5 Power Snatches 135/35 lbs
10 Pistol Squats (5 ea leg)

Acc:
2x
A1) 3 Length Forward Sled Pulls
A2) 3 Length Backward Sled Pulls
A3) AMRAP Weighted Goodmornings

Mobility: 

20160907

Olympic Lift: 5x3 Push Press (+5 lbs)

WOD: 4 rds for time
400m Run
12 Chest to Bar Pull ups
12 Hand Stand Push ups

Acc:
2x
A1) 8-12 Arnold Press
A2) AMRAP Barbell Row

B1) 2 min Ball Slams
C1) 2 min Sledge Hammers

20160906

Olympic Lift: 5x3 Overhead Squat (+5lbs)

WOD: Death by Squat Cleans
EMOM complete 3 squat cleans, add 5 lbs or 10 lbs each round depending on your starting weight. Start weight based on 1 RM.

If 1 RM is...
75 lbs, start w/ 15 lbs then add 5 lbs each round
100 lbs, start w/ 35 lbs then add 5 lbs each round
135 lbs, start w/ 45 lbs then add 5 lbs each round
155 lbs, start w/ 65 lbs then add 5 lbs each round 
185 lbs, start w/ 45 lbs then add 10 lbs each round
205 lbs, start w/ 65 lbs then add 10 lbs each round
225 lbs, start w/ 75 lbs then add 10 lbs each round
250 lbs, start w/ 95 lbs then add 10 lbs each round
275+ lbs, start w/ 115 lbs then add 10 lbs each round

20160902

Strength: 5x5 Bench Press (+5 lbs)

WOD: CHIPPER
200 Double Unders (400 singles)
80 Weighted Situps 45/25 lbs
60 Med Ball Cleans 20/14 lbs
40 4 count Mountain Climbers
20 Burpees
10 Hand Stand Pushups
5 Muscle Ups
10 Hand Stand Pushups
20 Burpees
40 4 count Mountain Climbers
60 Med Ball Cleans 20/14 lbs
80 Weighted Situps 45/25 lbs
200 Double Unders (400 singles)

Mobility:

20160901

Oly: 5x3 Cleans (+5 lbs)

WOD: Incredible Hulk
20 min AMRAP 115/75 lbs
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats

Mobility:

20160831

WOD: 4 rds
800m Run
10 3sec Pause Box Jumps 24/20
20 KB C&J 53/35lbs (10 ea Arm)
20 KB Snatch 53/35lbs (10 ea Arm)

20160830

Olympic Lift : 3x10 Weighted Pull-ups

WOD: 4 rds
1 min Power Snatch 95/65 lbs
1 min Push Press 95/65 lbs
1 min Butterfly sit-ups
1 min rest

Acc:
2x
A1) 8-12 Tate Press
A2) AMRAP Band Press Downs

20160829

OLY: 5x3 Front Squat (+5lbs)


WOD: 12 min AMRAP
6 Thrusters 115/75 lbs
12 Burpee 6" target


Acc:
2x
A1) 8-12 Weighted Good Mornings
A2) 8-12 Single Leg Deadlift
B1) 2 x 1 min Ball Slams


Mobility:

20160824

WOD: 18 min AMRAP
9 Burpee Box Jumps 24/20
18 KBS 53/35 lbs
60 Double Unders or 120 Singles

20160823

Strength: 5x5 Shoulder Press +5lbs


WOD: 6 rds for time
3 Bar Muscle-ups
3 Chest to Bar Pull-ups
3 Pull-ups
6 Hand Stand Push-ups


Acc:
2x
A1) 8-10 3 Position Shoulder Raises
A2) AMRAP Band Tri-presses


2x
B1) AMRAP GHD Sit-ups

20160822

Strength:
  5x2 Deadlift +10lbs


WOD: 12 min AMRAP
  12 Hang Power Cleans 135/95 lbs
  12 Alt Front Rack Lunges (6 per leg) 135/95 lbs
  12 Toes to Bar