5/1/15

• warmup: 200 M run
• 
  
• A. 400 M relay 2x per athlete
• 
  
• B. AMRAP 15 min
• 
  
• 10 KB American Swings (70/53)
• 12 KB Sumo DLHP
• 14 (7 per leg) KB Front Rack Lunges
• 28 Double Unders / Lateral Hops

4/30/15

• warmup: 2 rounds with empty bar
• 
  
• 10 DL
• 10 pocket hang power cleans
• 10 front squats
• 10 good mornings
• 
  
• *performed with an empty bar*
• 
  
• A. EMOM 12 - Perform one Clean and Jerk working up to 1RM
• 
  
• B. 5 minute Double Under skill work with coaches or max effort unbroken double unders (record number on wodify)
• 
  
• C. 3 rounds
• 
  
• 7 Double DB/KB thrusters (55/35)
• 14 Toes to bar
• 400 M run

4/29/15

• warmup: line drills
• 
  
• A. Pendlay Row 3-3-3-3-3
• 
  
• B. 10 sets (20 minutes). 30 seconds max effort, 30 seconds rest
• 
  
• minute 1: burpee-Pullups
• minute 2: burpee-box jumps (24"/20")

4/28/15

• warmup: 400 M row then coaches technique work on HIGH HANG SNATCH
• 
  
• A. EMOM Hang Squat Snatch
• 
  
• B. 
• 
  
• 5 OHS (165/105)
• 10 pistols / 20 goblet squats (53/35)
• 15 Push Jerk (165/105)
• 30 Deadlifts (165/105)
• 800 M run
• 30 Deadlifts (165/105)
• 15 Push Jerk (165/105)
• 10 pistols / 20 goblet squats (53/35)
• 5 OHS (165/105)

4/27/15 - "Elizabeth" (benchmark)

• warmup: 2 rounds
• 
  
• 10 mountain climbers
• 10 air squats
• 5 sotts press with pvc or empty barbell
• 100 M run
• 
  
• A. Thruster 5-3-3-1-1
• 
  
• Skill review: touch and go squat clean and ring dip support
• 
  
• B. Elizabeth 21-15-9 (10 min cap)
• 
  
• Squat Clean (135/95)
• Ring Dips / 2x box dips

4/25/15

• AMRAP 22 min
• 
  
• 15 Situps
• 10 pushups
• 10 Box Jumps (24"/20")
• 400 M run with 2 wall hurdles
• 
  
• *perform 6 burpees to skip the wall*

4/24/15

• A. 500 M row relay x2 each athlete
• 
  
• B. AMRAP 18
• 
  
• 5 Ring Dips / 10 box dips
• 10 Alt. DB snatches (55/35)
• 15 Wall Balls (20/14)

4/23/15

• warmup: with Empty Bar
• 
  
• 3 rounds
• 
  
• 5 good mornings
• 5 snatch grip behind the neck press
• 5 OHS
• 
  
• A. Power Snatch 1RM
• 
  
• B. 5 rounds
• 
  
• 15 Pullups
• 10 Deadlifts (225/155)
• 200 M run

4/22/15 - "WE" Wednesday

• warmup:
• 
  
• The Pizza Game:
• 
  
• 6 MINUTE running clock. Every person in class gets an Abmat (their “pizza). The “pizza” has to be held OVERHEAD similar to a tray and can not be gripped in any way. If the ab mat is gripped then it'll be counted as a knocked down pizza = 2 burpees.
• 
  
•  Once the game begins, everyone runs around and tries to knock over everyone else’s pizza. A dropped pizza means you have to do 2 burpess or whatever else the coach decides will effectively warm the athletes for the day. There is no pizza guarding, you cannot push others arms off and you CAN NOT grab it with 2 hands or cradle the AB MAT
• 
  
• A. Clean Shrug Pull 3-3-3-3-3
• 
  
• B. Teams of 2 or 3
• 
  
• 10 Double KB/DB Man Maker (55/35)
• 20 Assault Bike (Calories)
• 30 Box Jumps (30"/24")
• 150 Double Unders
• 30 Box Jumps 
• 20 Assault Bike (Calories)
• 10 Man Maker (55/35)
• 
  
• **total rep count per team
• ** one teammate workout at a time
• **teams of 3 may have 2 teammates working at a time and rep count will be 15, 30, 45, 225 and back down

4/21/15

• Front Squat Review after line drills warmup
• 
  
• A. Front Squats 5-5-5-5-5
• 
  
• B. EMOM 12
• 
  
• 3 burpees
• 5 T2B /7 V-ups
• 7 Russian Swings (70/53)
• 
  
• **scale down in reps per movement to finish all 12 minutes

4/25/15

• AMRAP 22 min
• 
  
• 15 Situps
• 10 air squats
• 5 pushups
• 400 M run with 2 wall hurdles
• *perform 6 burpees to skip the wall*
•  

4/20/15 - "Amanda" (benchmark)

warmup:  3 slow rounds

10 OHS (empty bar)
4 strict pullups
4 strict toes to bar

A. Push Press 3-3-3-3-3

B. skill: 5-10 minute progression work on pullups, C2B or any MU work

C. Amanda 9-7-5 (8 min cap)

Muscle Ups (ring) / Bar MU / 2x C2B, Pullup or Ring Row
Squat Snatch (135/95)

4/18/15

• 6 rounds
• 
  
• 18 American Swings (70/53)
• 12 Sumo DLHP (70/53)
• 6 Pullups / Ring Rows
• 200 M run

4/17/15

• A. Romian Deadlift 5-5-5-5-5
• 
  
• B. 3 rounds (10 min cap)
• 
  
• 20 T2B / Knee to Elbow
• 20 Front Squats (135/95)

4/16/15 - "2013 Regionals Chipper WOD"

• ** Skill Review
• 
  
• Double Unders
• HSPU or progressions for HSPU
• 
  
• Regionals 2013 Chipper WOD
• 
  
• 100 Double Unders
• 50 HSPU / 50 modified
• 30 Shoulder to Overhead (165/115)
• 100 Ft Front Rack Staionary Walking Lunges (30 alternating steps)
• 
  
• **20 minute cap**

4/15/15

• warmup:
• 
  
• 2 rounds
• 
  
• 10 Thoracic High Fives (per side)
• http://youtu.be/2y_A4xfbGUU?t=3m28s
• 
  
• 10 back strokes
• http://youtu.be/xbOxmQRi7fM?t=8m19s
• 
  
• 10 PVC OHS
• 
  
• then.. Push and Split Jerk review (5-10 minutes)
• 
  
• A. Push or Split Jerk 3-3-3-3-3
• 
  
• B. AMRAP 9
• 
  
• 2 COMPLEXES - 1 Power Snatch + 3 OHS (155/95) >>1 p. snatch + 3OHS, 1 p. snatch + 3OHS
• 4 Box Jumps (30"/24")
• 6 calories on rower

4/14/15

• warmup: hang squat clean technique drills
• 
  
• A. EMOM - 2 Hang Pwr or Hang Squat Clean 
• 
  
• B. Accumulate 60 STRICT pullups / or 30 Muscle Ups 
• 
  
• ** (ring row, banded, jumping allowed but work on the progressions)
• 
  
• 
  
• *Run 400m every time you drop off the bar or if your feet touch the floor while performing pullups
• 
  
• *** 20 minute cap***

4/13/15 - "The Chief" (benchmark)

• warmup:
• 
  
• 2 rounds
• 
  
• 10 marching bridges (http://youtu.be/23IAMXjzISg?t=4m)
• 
  
• 5 Roll to Candlestick / 5 V-ups if not able to perform Roll
• 
  
• 10 fire hydrant cirlcles (each side)
• http://youtu.be/f-GRxDrMC4Y?t=13s
• 
  
• A. Deadlift 5-5-5-5-5
• 
  
• B."The Chief" - 5 rounds
• 
  
• AMRAP 3 minutes
• 
  
• 3 power cleans 135/95
• 6 hand release push-ups
• 9 air squats
• 
  
• *rest 1 minute between rounds
• ** restart every round of AMRAP on the power cleans

4/11/15

• 800 M run
• 20 burpees
• 20 T2B / 20 V-ups
• 50 double unders / lateral hops
• 20 T2B / 20 V-ups
• 20 burpees
• 800 M run

4/10/15

• A. Floor Press 3-3-3-3-3
• 
  
• B. 5 rounds
• 
  
• 10 Box Jump (30"/24")
• 10 Plate get up situps (45/35)
• 20 Plate OH Alternating Lunges (45/35#)

4/9/15

• Warmup: 5 min Squat Snatch technique with empty barbell
• 
  
• 8 min EMOM - 2 Squat Snatch
• then... 8 min every 2 Min 1 Squat Snatch (up to 1RM of day)
• 
  
• 8 Min AMRAP
• 
  
• 3 Muscle Up / modify to 3 Bar MU or 6 C2B pullups
• 3 Hang Power Cleans (205/125)
• 3 Push Jerk (205/125)

**go heavy based on your max for these movements, but keep the intensity for for 8 minutes!

4/8/15

• warmup: pizza game
• 
  
• A. Single Arm DB/KB row 5x5
• 
  
• Teams of 2. One Partner must finish a full round then the other partner will go. 
• 
  
• Accumulate 16 rounds (8 / person)
• ** must be unbroken sets on Deadlift and WBS
• 
  
• ** 20 minute cap**
• 
  
• 3 Deadlift (315/205)
• 5 Double KB/DB Thrusters (55/35)
30 Double Unders

4/7/15

• Running drills, ankle mobility.
• 
  
• Running clock, 24 min cap!
• 
  
• 1 mile run (an important test, so record your time!)
• 
  
• When you come in you will use the remaining time to find a 1RM Back Squat (build up slowly starting at 30-40% of your 1RM)
• 
  
• We test everyone's mile frequently to see if you're improving or if we need to change programming to better improve your fitness. Please cooperate and show up for your mile and back squat test, it'll help us by giving us data to retest your fitness in the future

4/6/15 - "Tabata This" (benchmark)

• Warmup: Squat Clean technique with empty barbell
• 
  
• A. Squat Clean EMOM 16 minutes
• 
  
• First 8 minutes 2 reps EMOM, start at 40% and increase 5 to 10 pounds every minute
• 
  
• second 8 minutes, 1 rep E-2MOM, building up to 1RM of the day

• 
  
• B. Tabata This
• 
  
• Tabata Row
• Rest 1 minute
• 
  
• Tabata Squat
• Rest 1 minute
• 
  
• Tabata Pull-up
• Rest 1 minute
• 
  
• Tabata Push-up
• Rest 1 minute
• 
  
• Tabata Sit-up
• 
  
• So to be clear:
• You do 8 sets of 20 seconds on/10 seconds rest for rowing; then you rest one minute; then you do 8 sets of 20 seconds on/10 seconds off for squats; then you rest one minute, then you do 20 seconds on/ 10 seconds off for pull ups, etc.
• The whole workout should take 24 minutes (4 minutes per Tabata interval per exercise, 1 minute of rest between exercise).

4/4/15

• 4 rounds
• 
  
• 15 Box Jumps (24"/20")
• 15 Wall Balls
• 400 M run

4/3/15

• warmup - 400 M run, rest 1 min. 100 M sprint
• 
  
• A. Band Sprints 40M x4 per athlete
• 
  
• B. 5-10 minute rope climb skill work
• 
  
• C. AMRAP 9 minutes
• 
  
• 3 Rope Climb / or Seated to Standing Rope Climb with feet on floor
• 6 HSPU / or modified
• 36 Double Unders / or practice speed singles or lateral hops

4/3/15

• warmup:
• 
  
• Split the class in even/fair teams if possible. Try to have about 4 ppl per team. Line up teams next to each other
• 
  
• person 1, then 2, then 3, then 4 goes in a tag race style.
• 
  
• 5 air squats
• 5 burpees
• run 50 feet
• 5 pushups
• run 50 feet back to tag next person
• 
  
• repeat the race 3-4 times switching teams up to make them fair and even.
• 
  
• A. Weight Pushups 3-3-3-3-3

• B. Accumulate a total of 60 front squats. Every time you drop the bar, run 200m. 
• 
  
• You can NOT rest the bar in the back rack or hold it from the hang. The only time the bar is off the floor is on the FRONT RACK position!
• 
  
• RX(185/115)
• 
  
• **RX+ is allowed (205/125)
• 
  
• ** this WOD is as hard as you want it to be, if you finish 60 reps with 3 sets or LESS than you should have gone HEAVIER