Wednesday, September 30, 2015

10/01/15


  • warmup: hang squat snatch tech work

  • EMOM 8, then E-2MOM Hang Squat Snatch

  • AMRAP 12 

  • 2 Power Cleans (165/105)
  • 6 Lateral bar burpees

  • Accumulate 3 minute L-Sit
  • perform 1 Rope Climb every time you rest.

  • Can be ring, hanging, or parallette/box L-Sit. Difficulty in that order from toughest to scaled down along with bending of knees if necessary


Tuesday, September 29, 2015

9/30/15


  • WARMUP

  • Shoulder mobility then...

  • 2 RNFT
  • 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
  • 10 Supermans
  • 10 Pushups

  • Skill work: MU and double under (10 min total)
  • EMOM max effort x3 (9 minutes)

  • minute 1:Ring Muscle Ups Rx / Bar MU or 2x C2B pullups
  • minute 2: Double Unders or practice
  • minute 3: max front squats (185/115)

  • rest 2 minutes at minute 11 start

  • 800 M run
  • 5 Muscle Ups Rx / Bar MU or 2x C2B pullups
  • 50 double unders
  • 10 front squats (185/115)
  • 800 M run

Monday, September 28, 2015

9/29/15


  • WARMUP

  • 2 rounds

  • 10 Thoracic High Fives (per side)
  • 10 back strokes
  • 10 PVC OHS

  • A. Push Press 5-5-5-5-5

  • B. 10 Min AMRAP

  • 5 Snatch Grip Deadlift (155/95)
  • 2 Power Snatch (155/95)
  • 1 OHS

  • C. 1 min plank, 1 min break. 5 sets

Sunday, September 27, 2015

9/28/15 - "Jackie"


  • warmup - squat clean tech work

  • A. Squat Clean 1RM EMOM

  • B. Jackie

  • 1000 M row
  • 50 thrusters (45#)
  • 30 pullups

  • rest 5 min

  • C. 

  • 400 M run
  • 30 Pushups
  • 20 pullups

Friday, September 25, 2015

9/26/15


  • AMRAP 22 min

  • 10 Box Jumps (24"/20")
  • 10 Ring Dips / 2x box dips
  • 10 S2OH (95/65) / BC with KB
  • 250 M row

Tuesday, September 22, 2015

9/23/15


  • WARMUP

  • teams lined up in similar count.

  • One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back...etc

  • do this until everyone has finished the combo TWICE

  • A. Reverse Lunges 3x5 (per leg)

  • B. Event team series 2014 #4

  • 30 Calorie Row
  • 30 Bar-Facing Burpees
  • 30 Hang Cleans (135/95 lbs)

  • C. Around the World EMOM 10

Monday, September 21, 2015

9/22/15


  • Warmup with Empty Bar

  • 3 rounds

  • 5 good mornings
  • 5 snatch grip behind the neck press
  • 5 OHS

  • 0-6 Min AMRAP

  • 10 OHS (115/75)
  • 10 Box Jumps (24"/20")

  • *rest 2 minutes*

  • min 8-14 AMRAP

  • 10 Alt. DB snatches (70/55)
  • 20 Double Unders or attempts may count / or 40 singles

  • *rest 2 minutes**

  • Start at 16:00

  • 3 rounds
  • 10 alt. DB Snatches (70/55)
  • 10 OHS (115/75)
  • 400 M run

Sunday, September 20, 2015

9/21/15 - "Angie"


  • warmup: 400M run + Split Jerk Tech Work

  • A. Push or Split Jerk 5-3-3-1-1

  • B. 

  • 100 pullups  
  • 100 pushups  
  • 100 situps  
  • 100 air squats

Friday, September 18, 2015

9/19/15


  • 6 rounds

  • 10 Wall Balls (20/14)
  • 14 KB American Swings (70/55)
  • 200 M run

Thursday, September 17, 2015

9/18/15


  • A. Single Arm DB/KB row 3x8

  • **good posture, not jerking (no use of hips or legs)

  • B. 500 M row relay x3 per person

  • C. 1 min on, 1 min off x4 (rotating movements)

  • Bike Cals
  • Pushups
  • Situps

Wednesday, September 16, 2015

9/17/15


  • WARMUP

  • Shoulder mobility then...

  • 2 RNFT
  • 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
  • 10 Supermans
  • 10 Pushups


  • A. Front Squat 3-3-3-3-3

  • B. 5 rounds

  • 10 Front Rack Lunges (115/75)
  • 12 bar facing burpees
  • 30 double unders
C. Plank holds

Tuesday, September 15, 2015

9/16/15


  • A. Weighted Pushups 5x5

  • B. AMRAP 7 min

  • 3,6,9,12 (155/105)(up by 3s)

  • Deadlift
  • toes to bar

  • rest 3 min

  • 3,6,9,12 (155/105)(up by 3s)

  • Deadlift
  • toes to bar

  • C. L-Sit hold accumulate 2 minutes total (rings, box, parallettes)

Monday, September 14, 2015

9/15/15


  • warmup: coaches choice, hamstring and work on shoulder mobility

  • A. EMOM ladder 20 min

  • Min 1: one power snatch warm up to start (1st minute) at 65-75% of max (working up in weight)
  • Min 2: 6 strict HSPU or less reps or modified.

  • **ONLY ONE attempt per minute! work up to max PS for the day, if you miss any load, go back down to last successful weight lifted and work back up.

  • B. 3 rounds

  • 400 M run
  • 20 Pullups

Sunday, September 13, 2015

9/14/15 - Fight Gone Bad


  • WARMUP

  • 2  rounds not for time

  • 10 DL
  • 10 pocket hang power cleans
  • 10 front squats
  • 10 good mornings

  • A. Deadlift 5-3-3-1-1

  • B. Fight Gone Bad


  • 3 Rounds, For Total Reps in 17 minutes
  • 1 Minute Wall Balls (20/14 lbs)
  • 1 Minute Sumo Deadlift High-Pulls (75/55 lbs)
  • 1 Minute Box Jumps (20 in)
  • 1 Minute Push Press (75/55 lbs)
  • 1 Minute Row (1 Calorie = 1 Rep)
  • 1 Minute Rest

Friday, September 11, 2015

9/12/15


  • warmup: coaches choice warmup, get creative and make it fun

  • AMRAP 20

  • Teams of 2 or 3, one working at a time

  • 20 Double KB/DB box step ups (45/30# and 24"/20")  *10 step ups per person*

  • 12 Partner Med Ball Situps (20/14) * 12 situps per teammate*

  • 8 Partner Clapping burpees (face each other down together up and high five) *8 burpees per teammate*

Thursday, September 10, 2015

9/11/15


  • Warmup with Empty Bar

  • 3 rounds

  • 5 good mornings
  • 5 snatch grip behind the neck press
  • 5 OHS

  • A. Romanian Deadlift 3-3-3-3-3 / Bootcamp can do it with one KB (heavy) or 2 KBs

  • B.  5 rounds(14 min cap)

  • 10 Push Press (135/95)
  • 15 Box Jumps (24"/20")

  • C. 1 min plank, 1 min break

Wednesday, September 9, 2015

9/10/15


  • warmup: 500 M row
  • Skill work: Rope Climb
  • 30-20-10 
  • Squat Clean (95/65)

  • 3-6-9
  • Rope Climb / 2x strict pullups or ring rows

Tuesday, September 8, 2015

9/9/15


  • warmup: C&J tech work with coaches

  • A. Clean and Jerk 1RM (may squat or pwr clean, push or split jerk)

  • B.

  • 25 Burpees
  • 30 Assault Bike Cals
  • 35 Toes To Bar
  • 800 M run


Monday, September 7, 2015

9/8/15


  • WARMUP: 3 rounds not for time

  • 2 wall walks
  • 6 hollow rocks (rock back and forth = 1 rep)
  • 20 double unders (or double under practice)

  • A. Floor Press 5-5-5-5-5

  • Amanda with double unders

  • 9-7-5
  • Muscle Ups / bar or 2x C2B pullups
  • Squat Snatch (135/95)

  • **50 double unders after each set

Friday, September 4, 2015

9/05/15


  • **REMINDER: Closed Monday for Labor Day!

  • WARMUP: coaches choice warmup

  • 10 rounds

  • 5 Thrusters (115/75) / single or double KB/DB for BC. Double KB for better challenge

  • 8 Sumo DLHP

  • 200 M run

Thursday, September 3, 2015

9/04/15


  • A. warmup - 400 M run, rest 1 min. 100 M sprint

  • B. Band Sprints 40M x4 per athlete

  • C. 

  • 2 min on, 1 min off x7

  • 100 M run
  • 10 Situps
  • AMRAP ring dips / or box dips with remaining time


Wednesday, September 2, 2015

9/03/15


  • Warmup 3 round NFT

  • 2 Wall Walk/Climb
  • 5 Empty Bar Pwr clean and jerk
  • 100 M run


    • A. EMOM for 10 Minutes

    • 5 strict pullups
    • 15 double unders (or practice for remainer of minute)

    • B. 

    • 1-2-3-4-5-6-7-8-9-10
    • Power cleans (155/105)

    • 10-9-8-7-6-5-4-3-2-1
    • Wall balls (20/14)

    • **11 minute cap as always scaled down to where you are consistently moving throughout the WOD**

    • C. 

    • 10 min EMOM perform 6 (3 each way) around the world as high as possible. May be done with a partner taking turns holding the PVC pipe for height .

    • **BOTH partners do 10 sets

    Tuesday, September 1, 2015

    9/02/15


    WARMUP

    • 2  rounds not for time

    • 10 DL
    • 10 pocket hang power cleans
    • 10 front squats
    • 10 good mornings

    • A. Back Squat 3-3-3-3-3

    • B. 4 rounds (teams of 2 or 3)

    • 20 Push Jerk (115/75)
    • 20 box jumps
    • 20 toes to bar

    • **Plank Hold performed by one partner during ALL reps in the WOD**

    • *reps are total per team of 2*