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

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

9/28/13

• 4 rounds
• 
  
• 30 Wall Balls (20/14)
• 30 Box Jumps (24"/20")
• 400 M run

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

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**

9/25/13

• SWOD: Single arm DB row 5x5
• 
  
• 3 rounds
• 
  
• 800 M run
• 10 Thrusters (135/95)
• 20 pullups

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

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

9/21/13

• 5 rounds
• 
  
• 20 Sumo DLHP (53/35)
• 30M KB lunges passing through legs(53/35)
• 400 M run

9/20/13 - WBS / Burpees / Snatches

• SWOD: Front Squat 5-3-3-1
• 
  
• AMRAP 12
• 
  
• 15 Wall Balls
• 10 Over Bar Burpees
• 5 Power Snatches (155/105)

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) 

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**

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

9/16/13 - Angie

• Angie 
• 
  
• 100 Pull-ups 
• 100 Push-ups 
• 100 Sit-ups 
• 100 Squats

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*

9/13/13

• SWOD then...
• 
  
• 5 rounds
• 
  
• 10 Floor Press (165/95) 
• 20 OH Lunges (45/35)(10/leg) 
• 40 Mountain Climbers (20/leg)

9/12/13 - DL & Dips EMOM

• SWOD: Push Press 5-5-5-5-5
• 
  
• 20 Min EMOM
• 
  
• Odd: 4 deadlifts (315/205)
• Even: 10 ring dips / 20 box dips

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)

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

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.

9/7/13

• 6 rounds
• 
  
• 10 Wall Balls (20/14)
• 15 Pushups
• 400 M Run

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** 

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)

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)

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