Comment

11/16/18

Strength

Every 3mins for 5 Rounds (15mins)
5 Clean Deadlifts at 100% of 1RM Clean
10 DB Walking Lunges

*If the clean deadlifts seem light, perform them slow and focus on an upright position. It’ll be more important to focus on position than focus on heavy weight.

WOD

8min AMRAP
2, 4, 6, 8, 10....
DB Hang Clean & Jerks 50/35
Burpees over the dumbbell

**perform rep count on each arm for the hang clean and jerks. Example: round 1 would be (2 right + 2 left + 2 burpees), then 4+4+4, 6+6+6, etc.

Comp HW

4 Sets
5min AMRAP
2min Rest

6 Toes to bar
8 Alt DB Snatches 50/35
12/10 Cal Row

Comment

Comment

11/15/18

Strength

Every 90seconds for 8 Rounds (12mins)
Squat Snatch + Overhead Squat
Building with each set
Start conservative, this is not a max

WOD

4min, 3min, 2min, 1min AMRAP
1min Rest between AMRAPs

7 Deadlifts 135/95
7 Front Squats 135/95
7 Ring Dips

Capacity Work
7 KB Sumo Deadlift
7 KB Goblet Squat
7 Push-ups

Comp HW

5-7 Rounds
2 Rope Climbs
60ft Handstand Walk
75 Double Unders

Comment

Comment

11/14/18

WOD

5 Rounds
1min Max Reps at Each Station
-Calorie Row
-Hang KB Snatch 55/35 (switch arms every 5 reps)
-Box Jump Overs 24/20
-Rest 1min

Capacity Work
-Calorie Row
-Hang DB Snatch
-Box Step Overs

Cash-Out
-50 Sit-ups
-50 Reverse Crunches

Comp HW

20mins

row, bike, or run.  

Split up the 20mins however you like

Comment

Comment

11/13/18

Strength

Every 90seconds for 10 Rounds
Round 1: 2 Power Cleans (building)
Round 2: 10 DB Step-ups

WOD

10min AMRAP
10 Wallballs 20/14
20 Medball Russian Twists
10 Burpees over the Medball

Comp HW

5 Sets
3 Rounds
5 Muscle-ups
7 Thrusters 135/95
Rest 2mins between sets

Comment

Comment

11/12/18

Strength

Back Squats

5 X 3 (across)  starting at 70% of 1RM

Add 5-10lbs each week

WOD

15min AMRAP

30 Double Unders

15 Power Cleans 115/75

30 Double Unders

15 Toes to Bar

Capacity Work

60 Single Unders

15 DB Power Cleans

60 Single Unders

15 Sit-ups

Comp HW

27-21-15-9

Calorie Row

Wallballs 20/14

Rest as needed, Repeat for a second round

Comment

Comment

11/11/18

Happy Veteran’s Day! 

Partner McGhee 

30min AMRAP

5 Deadlift 275/185

13 Push-ups

9 Box Jumps 24/20

Level 3: Solo WOD

Comment

Comment

11/10/18

 WOD

it’s gonna be a fun game...

it’s too much to explain...

just come in, it’ll be fun. 

Comment

Comment

11/09/18

Strength

Every 2mins for 5 Rounds

5 Push Press

Building each set

WOD

21-15-9

KB Swings 55/35

Push-ups

Air Squats

Comp HW

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

cals on bike

Bar Facing Burpees

Comment

Comment

11/08/18

Strength

Every 2mins for 6 Rounds

Hang Power Snatch + Hang Squat Snatch

Building each set

WOD

5 Rounds

2mins to do:

10/7 cal Bike

5 Goblet Squats 70/55

5 Pull-ups

5 Burpees

*rest in remaining time

1min of rest

Comp HW

10min AMRAP (slow pace)

3 Muscle-ups

30 Double Unders

6 Strict HSPUs

24 Pistols

Rest 3mins, then repeat for a second round.

Comment

Comment

11/07/18

WOD

Every 5mins for 30mins
Round 1:
Row (70% effort)
Round 2:
5min AMRAP
5 Burpees over the bar
10 Hang Power Cleans 95/65
15 Wallballs 20/14

Capacity Work
Round 1:
Row (70% effort)
Round 2:
5min AMRAP
5 Burpees
10 KB Swings
15 Wallballs

Comment

Comment

11/06/18

Strength

Every 2mins for 6 Rounds
1 Squat Clean
Building each set

WOD

8min AMRAP
8 Handstand Push-ups
8 Alt. Pistols
4 Squat Clean 155/105

Capacity Work
8 Dumbbell Push Press
8 Dumbbell Front Squats
4 Burpees

Comp HW

9min AMRAP
4 Chest to Bar
8 Push-ups
12 Lunges

Rest as much as you need

9min AMRAP
3 Muscle-ups
25ft Handstand Walk
12 Box jump overs 24/20

Comment

Comment

11/05/18

Strength

1 Pause Front Squat + 3 Front Squats

1 set every 3mins for 15mins

Build to a Heavy set

 WOD

 5 Rounds

2min AMRAP

14 DB Hang Clean & Jerks (7R + 7L) 50/35

7 Toes to Bar

1min rest between rounds

Capacity Work

14 DB Hang Clean & Press (7R + 7L) 

14 Sit-ups

Comp HW

3 sets

7min AMRAP

200m Run

30 Double Unders

9 Thrusters 95/65

-Rest 3mins- 

Comment

Comment

11/04/18

Strength

Every 2mins for 6 Rounds
100m Rowing Sprints
Record best time

WOD

Teams of 4-5
24min Team Relay
1 Tire Flip
4 Burpees over Paralette
8 Wallballs 20/14
4 Burpees over Paralette
1 Tire Flip

Comp HW

7 sets
2min AMRAP
5 Toes to bar
7/5 cal Row
1min rest between sets

Comment

Comment

11/03/18

WOD

Teams of 3
30min AMRAP
30/24 cal Bike
30 Medball Sit-ups
30 Push-ups
30 Pull-ups
90 Double-unders

Capacity Work
30/24 cal Bike
30 Sit-ups
30 Push-ups
30 Ring Rows
150 Single Unders

*Split reps however you like

Comment

Comment

11/02/18

 Strength

Every 90seconds for 12 Rounds

Round 1: 5 Push Press from Rack, Building

Round 2: 100 Band Tricep Pull-downs Black/Red

Round 3: 10 OH Plate Sit-ups + 20 Russian Twists

WOD

10min EMOM

3 Clean & Jerks 135/95 + 5 Burpees over the bar

Capacity Work

5 Dumbbell Clean & Jerks + 5 Burpees

Comp HW

 10 Rounds (85% effort)

7/5 cal Bike

7 KB Swings 70/55

Comment

Comment

11/01/18

Strength

10min EMOM

Hang Power Snatch + Hang Squat Snatch

Building with each set

add 5-10lbs each week

WOD

14min EMOM

Min 1: 50s Assault Bike (80% effort) 

Min 2:    5 Power Snatch 115/75

Capacity Work

Min 1: Bike

Min 2: 8 Alt Dumbbell Snatch

Comp HW

10min AMRAP (slow pace)

10 Strict HSPU

40 Double Unders

20 Alt. Pistols

10 Burpees

-Rest 3min, Repeat for a second round

Comment

Comment

10/31/18

Happy Halloween!!!

Partner WOD
For Time: (30min cap)
100cal Row
50 Shoulder to Overhead 115/75
40 Goblet Squats 55/35
30 Deadlifts 225/155
20 Burpees Over Bar
10 Shuttle Sprints 10m

Capacity Work
100cal Row
50 Dumbbell Press
40 Goblet Squat
30 KB Sumo Deadlift
20 Burpees
10 Shuttle Sprints 10m

Comment

Comment

10/30/18

Strength

4 Rounds
1 min for: 1 Squat Clean (building each set)
1 min for: 10 Single Arm OH Walking Lunges w/ DB
90 sec for: 20 Plank Marches with DB

WOD

7min AMRAP
10 Dumbbell Snatches 50/35
6 Box Jump overs 24/20

Capacity Work

Dumbbell Snatch

Box Step Over

Comp HW

8min EMOM
3-5 Strict C2B
-rest as needed-
8min EMOM
1-2 Strict Muscle-ups

Comment

Comment

10/29/18

Strength 

1 Pause Front Squat + 3 Front Squats

5 sets (across) at 70% of 1RM

add 5-10lbs each week

WOD

7 rounds

7 front squat 135/95

7 toes to bar

35 double unders


Capacity work

7 rounds

7 Goblet squats

10 Sit-ups

70 single unders

Comp HW

5 Rounds

10/8 cal bike

200m run

12 Thrusters 95/65

Rest 1min

***start slow, increase pace each set

Comment

Comment

10/28/18

Strength

Every 2mins for 6 Rounds
100m Rowing Sprints
Record best time

WOD

Team WOD (4-5 per team)
20min AMRAP
15m Sprint with Slamball
6 Wallballs Over Pull-up Bar
6 Slamballs
15m Sprint with Slamball

Comp HW

6 Rounds
10/8 cal Bike
8 Burpees
6 KB Swings 70/55
Rest 1min

Increase pace each round

Comment

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