Thursday, June 30, 2016

7/01/16


  • warmup - 200 M run rest 2 minutes repeat

  • A. 400 M relay x2-3 (switch teams)

  • B. AMRAP 14

  • 10 alt. front rack lunges (115/75) / KB front rack

  • 12 Sumo DLHP (115/75)

  • C. 20 turkish getup (10/arm) (as heavy as possible)

Wednesday, June 29, 2016

6/30/16




  • A. 5-10 min rope climb tech practice

  • B. EMOM 30

  • min 1: 3 rope climbs / 3 seated to standing / 5 strict pullups
  • min 2: 10men /7 women assault bike cals 
  • min 3: 7 squat snatch (115/75)

Tuesday, June 28, 2016

6/29/16


  • Thruster 3-3-3-3-3

  • AMRAP 12

  • 3 Deadlifts (225/155)
  • 7 Burpees
  • 100 M run

  • core: team core work 

  • hollow rocks, man makers, heel taps

Sunday, June 26, 2016

6/27/16 - Air Force WOD


  • A. Clean Shrug Pull 5-3-3-1-1

  • B. Air Force WOD

  • 20 Thrusters
  • 20 Sumo deadlift high pulls
  • 20 Push jerks
  • 20 Overhead squats
  • 20 Front squat

  • **4 burpees at beginning each minute including 0:00
  • *Rx is 95/65
  • *There is a 20 min cap

Friday, June 24, 2016

6/25/16


  • burpee broad jump, lunge warmup

  • AMRAP 25 min

  • 15 Push Press (95/65) / Double KB/DB for BC
  • 40 double unders / 40 jumping jacks
  • 7 strict Pullups / 7 ring rows for BC
  • 400M run with wall hurdle

Thursday, June 23, 2016

6/24/16


  • warmup - 400 m run, then 100 m sprint

  • A. Band Sprints 40m x 3 per athlete

  • B. 6 rounds

  • 7 Box Jumps (30"/24")
  • 10 Ring Dips / 2x box dips
  • 13 Kb Russian Swings (70/53)
  • 10 men / 7 women calorie row

Wednesday, June 22, 2016

6/23/16


  • A. Position work - Power Clean (2 second pause high hang, mid thigh, below knee) at 70% 5x1 complex

  • B. OPEN WOD 14.2″
  • Every 3:00 minutes for as long as possible

  • **may scale to 12 minute AMRAP of 10 OHS and 10 C2B pullups

  • 0:00-3:00
  • 2 rounds
  • 10 overhead squats
  • 10 chest 2 bars

  • 3:00-6:00
  • 2 rounds
  • 12 ohs
  • 12 c2b

  • 6:00-9:00
  • 2 rounds
  • 14 ohs
  • 14 c2b

  • 9:00-12:00 etc

  • C. L-sit

Tuesday, June 21, 2016

6/22/16


  • warmup - 500 m row, then hang s. snatch tech work

  • A. Hang Squat Snatch 1RM in 12 minutes

  • B. 2 rounds

  • 800 M run
  • 25 toes to bar
  • 15 Deadlifts (225/155)

Monday, June 20, 2016

6/21/16


  • A. Romanian Deadlift 3-3-3-3-3

  • B. 20 minute EMOM ping pong 

  • odd minute: 12 Wall Balls (20/14)
  • even minute: 8 hang power cleans (AHAP - as heavy for 8 reps on minute) , may go up in weight each round, record highest 8 rep weight

  • **Rx only if 12 WBS (20#/14#) and 8 are performed
  • **record weight and rounds with said weight on notes**
  • ** note any round not doing 12 WBS or 8 HPC**

Sunday, June 19, 2016

6/20/16 - Nate


  • A. Reverse Lunges 3x7(per leg)

  • B. Nate - 20 min amrap

  • 2 muscle ups
  • 4 HSPU
  • 8 American swings (70/53)

Friday, June 17, 2016

6/18/16


  • warmup - 2 rounds

  • 100 M run
  • 12 squat jumps
  • 7 pushups

  • AMRAP 22 minutes

  • Russian Swings (70/53)
  • Sumo DLHP (70/53)
  • 200 M run


Tuesday, June 14, 2016

6/15/16


  • A. Deadlift 5-3-3-1-1

  • B. EMOM 14 minutes

  • Odd: 40M Sled push (285# / 165#) (5-45#s for men  / 5-25# for women)

  • Even: 40 double unders or practice dubs

  • C. 50 getup situps for time (45/35)


Monday, June 13, 2016

6/14/16 - 5 round Helen


  • A. Squat Snatch EMOM for 8 minutes then every 2 minutes for 8 minutes to 1RM

  • B. 5 round Helen (20 minute cap)

  • 400 M run
  • 21 kb american swings (53/35)
  • 12 pullups

Sunday, June 12, 2016

6/13/16 - JJ


  • warmup + squat clean tech 

  • A. mobility

  • B. JJ

  • 1,2,3...10
  • Squat Clean (185/115)

  • 10,9,8...1
  • HSPU (Rx is hands on 45# plate or hands and head to yoga mat, open standards)

Friday, June 10, 2016

6/11/16


  • 4 rounds

  • 28 Partner Wall Balls over pullup rig, (choose height) (20/14) (14 per partner)
  • 14 Partner Situps (20/14) (down together up together)
  • 14 partner burpees (down/up together, 14 each)
  • 400 M med ball run

Thursday, June 9, 2016

6/10/16


  • A. Shoulder Press 3-3-3-3-3 / BC 3x10 with 2 minute rest after each set

  • B. 5 rounds

  • 250 M Row / 200 M run
  • 15 KB American Swings (70/53)
  • 12 Ring Dips / 24 box dips

Wednesday, June 8, 2016

6/9/16


  • A. Front Squat 5-3-3-1-1

  • B. AMRAP 11 minutes

  • 2-4-6-8-10...
  • HSPU (RX hands on 45# plate or head/hand on yoga mat)

  • 1-2-3-4-5...
  • OHS (135/95)

  • C. EMOM 10
  • 6x hanging around the world teams of 2

Tuesday, June 7, 2016

6/8/16


  • warmup - 3 rounds

  • 2 wall walks
  • 5 c&j
  • 100 M run

  • A. MU technique work

  • B. 
  • 5 muscle ups / modify with bar MU or 10 C2B pullups
  • 15 Push Jerks (185/105)
  • 30 Deadlifts (same)
  • 45 box jumps (30"/24")
  • 60 men / 45 women calories assault bike
  • 800 M run 
  • 5 muscle ups / modify with bar MU or 10 C2B pullups

Monday, June 6, 2016

6/7/16


  • warmup: 400 M run then Power Snatch tech work

  • A. Power Snatch 1RM in 15 min

  • B. AMRAP 13 (outdoors)

  • 40 M heavy sleds (195/125)  *sled weighs 60#

  • 10 burpees

  • 100 M run

  • *

  • C. Core - 3 rounds

  • 30 hollow rock
  • 30 double unders

Sunday, June 5, 2016

6/6/16 - Fran


  • A. Hang Power Clean 1RM

  • B. Fran 21-15-9 (10 minute cap)

  • Thrusters (95/65)
  • Pullups

  • C. begin at 10 min mark (even if not finished with Fran) 30-20-10

  • Wall Balls (20/14)
  • Toes to Bar

Friday, June 3, 2016

6/4/16


  • coaches choice warmup

  • 18 min AMRAP

  • 20 Alt. KB Step ups (24"/20") (53/35)
  • 12 box jumps (24/20)
  • 12 Pullups / ring rows for BC
  • 100 M run


Thursday, June 2, 2016

6/3/16


  • warmup - coaches' choice

  • A. Single Arm DB/KB row 3x8/arm

  • B. AMRAP 15

  • 10 Thrusters (135/95) / double or single KB thruster for BC
  • 10 Row for calories
  • 40 double unders / lateral hops

Wednesday, June 1, 2016

6/2/16


  • A. Back Squat 3-3-3-3-3

  • B. AMRAP 12

  • 8 Ring Dips / 2x box dips
  • 16 Toes To Bar
  • 24 Alternating DB Snatches (55/35)

  • C. Plank 1 min on, 1 off x5