Monday, September 30, 2013

10/01/13 - Gut Check


  • SWOD: Pendlay Row 3-3-3-3-3

  • EMOM until failure

  • 1 OHS (115/75)
  • 5 pullups

  • **add 1 OHS for every minute. Go up until failure to complete the full reps within the minute**

  • **If you do not reach 12 minutes immediately go for an 800 M run after your last minute

Sunday, September 29, 2013

9/30/13 - Isabel


  • SWOD: EMOM 10 minutes -  3 Squat Cleans as heavy as possible

  • Isabel
  • 30 Snatches (135/95)

  • rest 5 min then 30 burpees for time

Thursday, September 26, 2013

9/27/13 - Bring Sally Up


  • SWOD: Hint - Name of post is our SWOD...

  • 3 Rope Climbs / 6 Strict Pullups
  • 50 Push Press (95/65)
  • 3 Rope Climbs / 6 Strict Pullups
  • 200 Double Unders / jumping jacks
  • 3 Rope Climbs / 6 Strict Pullups
  • 50 Push Press
  • 3 Rope Climbs / 6 Strict Pullups

Wednesday, September 25, 2013

9/26/13


  • Teams of 2 or 3

  • 5 rounds

  • 6 Man Makers (55/35)
  • 20 Single Arm KB/DB snatches (55/35) **5/arm per teammate**
  • 30 partner situps (med ball optional)
  • 200 M weighted run (w/ DB or KB)

  • **all partners will be working at the same time EXCEPT on man makers**

Tuesday, September 24, 2013

Monday, September 23, 2013

9/24/13


  • SWOD: Back Squat 5-3-3-1

  • AMRAP 7
  • 5 Deadlifts (275/175)
  • 10 HSPU / 20 modified

  • rest 5

  • AMRAP 7
  • 5 OHS (155/105)
  • 10 Toes to Bar

Sunday, September 22, 2013

9/23/13 - The Chief (benchmark)


  • SWOD: Split/Push Jerk 3-3-3-3-3

  • The Chief

  • 3 min AMRAP with 1 Min rest for 5 rounds

  • 3 Power Cleans (135/95)
  • 6 Pushups
  • 9 Air Squats

Friday, September 20, 2013

Thursday, September 19, 2013

Wednesday, September 18, 2013

9/19/13 - Core & Skills Burner

  • SWOD: Thruster 5-3-3-1 

  • 5 rounds 

  • 5 Muscle Ups (rings or bar) / 10 C2B pullups 
  • 10 OHS (115/75) 
  • 20 Russian Twists (45/35) 

Tuesday, September 17, 2013

9/18/13 - KBS & Box Jump Intervals

  • SWOD: Turkish Getup (1RM each arm) 

  • 10 (60 second) rounds with 60 sec rest 

  • 100 M run 
  • (sprint intervals) 
  • 10 KB Swings (53/35) 
  • AMRAP Box Jumps (30"/24") 

  • **athletes' score is total box jumps**

Monday, September 16, 2013

9/17/13 - Clusters (S. Clean Thruster)

  • SWOD: Deadlift 5-3-3-1 (15 min to find new PR) 

  • 1 Mile Run test 

  • 10 Min AMRAP 

  • 5 Squat Clean Thruster  "Cluster" (165/105)
  • 20 Double Unders / Jumping Jacks

Friday, September 13, 2013

9/14/13 - Saturday Fun


  • Teams of 2 or 3

  • AMRAP 25

  • 20 Burpee Box Jumps (24"/20")
  • 20 Partner Situps (20/14)
  • 200 M med ball run

  • *total per team*
  • *teams can switch who carries the med ball at any point*


Thursday, September 12, 2013

9/13/13

  • SWOD then...

  • 5 rounds

  • 10 Floor Press (165/95) 
  • 20 OH Lunges (45/35)(10/leg) 
  • 40 Mountain Climbers (20/leg)

Wednesday, September 11, 2013

Tuesday, September 10, 2013

9/11/13 - Rope Climb / Swings / Run

  • SWOD: 3 x 50m Prowler Sprints (180/100)
  • 100 M run
  • 4 rope climbs / 20 pullups
  • 30 American KBS (70/53)
  • 200 M run
  • 3 rope climbs / 15 pullups
  • 20 American KBS (70/53)
  • 400 M run
  • 2 rope climbs / 10 pullups
  • 10 American KBS (70/53)
  • 800 M run
  • 1 rope climbs / 5 pullups
  • 5 American KBS (70/53)

Monday, September 9, 2013

9/10/13 - Barbell Complex AMRAP

  • SWOD: Romanian DL 3-3-3-3-3 

  • Barbell Complex AMRAP 8 

  • 7 Deadlifts (185/115) 
  • 5 Hang Cleans 
  • 3 Push Jerks 

  • Cool Down: 200 Double Unders for time / DU practice

Sunday, September 8, 2013

9/9/13 - Fight Gone Bad


  • SWOD: Floor Press 5-3-3-1 

  • FIGHT GONE BAD 

  • Three rounds of: 

  • Wall-ball (20/14) 
  • Sumo deadlift high-pull (75/45) 
  • Box Jump (20") 
  • Push-press (75/45) 
  • Row (Calories) 


  • In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday, September 5, 2013

9/6/13 - Climb the Ladder

  • SWOD: Band Sprints 30M each x 3 

  • AMRAP 12
  • 1,2,3,4,5... 
  • Power Cleans (185/115) 

  • 5,10,15,20,25... 
  • Double Unders 

  • *power cleans will increase by 1 rep* 

  • **Double Unders will increase by 5 reps every round** 

Wednesday, September 4, 2013

9/5/13

  • Warm-up: 400 M run 
  • then 400 M run relay 

  • SWOD: Hang Snatch 1RM in 15 minutes 

  • 6 rounds 

  • 10 Toes To Bars / 15 V-ups 
  • 15 Box Jumps (24"/20") 
  • 20 KB American Swings (70/53)

Tuesday, September 3, 2013

9/4/13 - EMOM & AMRAP

  • SWOD: Strict Shoulder Press 3-3-3-3-3 

  • EMOM 7 

  • 10-15 strict pullups (rep range is based on athletes level of fitness) 

  • 10 Min AMRAP 

  • 10 HSPU 
  • 10 Sumo DLHP (115/75) 
  • 10 Power Snatch (115/75)

Monday, September 2, 2013

9/3/13 - Hope you enjoyed the Long WEEKEND!

  • SWOD then...

  • 800 M run 
  • 10 Thrusters (95/65) 
  • 10 Burpees 
  • 20 Thrusters 
  • 20 Burpees 
  • 30 Thrusters 
  • 30 Burpees 
  • 800 M run