10/01/14 - "WE" Wednesday

• A. warmup - 400 M run, rest 1 min. 100 M sprint
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• B. Band Sprints 40M x4 per athlete
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• C. WOD #1
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• 8:00 Min AMRAP
• 1 Power Snatch (115/75)
• 3 burpees
• 5 Box Jump Overs (24”/20”)
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• 2:00 Min Rest
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• D. WOD #2
• 10:00 Min EMOM
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• 2 Hang Power Clean (185/115)
• 30 Sec Max Cal Row
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• WOD NOTES:
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• Teams of Two
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• WOD #2:
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• On the EVEN minutes: Athlete #1 will perform the cleans and Athlete #2 will perform the row.
• On the ODD minutes: Athlete #2 will perform the Row and Athlete #2 will perform the Cleans.
• The athlete on the Rower will have the first 30 seconds of the minute to row for as many calories as possible…AMCAP.
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• Score is the Total number of calories rowed by the team.

9/30/14

• A. Warmup - Power Clean techinque with empty bar then build up to 40% or (115/75)
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• B. EMOM 7 min - Power Clean x1
• E2MOM 8 min (4 attempts) - one Pwr clean (attempt new 1RM)
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• C. AMRAP 12
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• 5 Floor Press (135/95)
• 10 Floor Wipers (same)(5/side)
• 5 Front Squats (same)

9/29/14 - "EVA" (benchmark)

5 rounds

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

9/27/14

• 7 rounds
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• 12 Single arm KB/DB push press (44/26)(6/arm)
• 15 KB situps (55/35)
• 200 M run with KB/DB

9/26/14

• A. Weighted Pushups 3-3-3-3-3
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• B. 7 rounds
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• 6 Plate Burpees
• 12 Russian Twist
• 24 Double Unders / lateral hops

9/25/14

• A. Warmup with Empty Bar
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• 3 rounds
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• 5 good mornings
• 5 snatch grip behind the neck press
• 5 OHS
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• B. E2MOM 16 Min - Squat Snatch (build up to heaviest for the day)
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• C. Tabata - 20 secs work, 10 secs rest x8 per movement
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• Box Jumps
• KB Sumo DLHP (70/53)
• Toes To Bar / V-Ups
• Mountain Climbers

9/24/14

• A. Pendlay Row 5-5-5-5-5
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• B. Teams of 2 or 3 - 4 rounds
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• 8 Deadlift (315/205)
• 30 Wall Balls (20/14)
• 400 M run (together)

9/23/14

• A. Front Squat 5-3-3-1-1
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• B. Climb the ladder AMRAP 12
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• 2,4,6,8,10,12
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• Power Cleans (165/105)
• HSPU

9/22/14 - "Angie" (benchmark)

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

9/18/14

• A. Turkish Getup 1-1-1-1-1 (per arm)
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• B. 
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• 12 DB/KB Alternating Snatches (70/53)
• 12 alt. pistols / 18 goblet squats (70/53)
• 18 alt. OH lunges with DB or KB(70/53)
• 800 M run
• 18 alt. OH lunges with DB or KB(70/53)
• 12 alt. pistols / 18 goblet squats (70/53)
• 12 DB/KB Alternating Snatches (70/53)

9/17/14 - "WE" Wednesday

• A. 15 minutes to Find 1RM complex - Power Snatch + 3 OHS
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• B. 3 rounds - Teams of 2 or 3 people
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• 30 Clean and Jerk (135/95)
• 50 Ring Dips / 2x box dips
• 400 M run (together)

9/16/14

• A. Push or Split Jerk 3-3-3-3-3
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• B. AMRAP 7
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• 7 Thrusters (115/75)
• 3 Ring Muscle ups / 6 C2B pullups
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• rest 3 min
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• AMRAP 7
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• 7 Thrusters (same bar)
• 10 Toes To Bar / 15 v-ups

9/15/14 - "Fight Gone Bad" (benchmark)

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• A. Deadlift 5-3-3-1-1 (find 1RM)
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• B. Fight Gone Bad
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• Three rounds of:
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• Wall-ball (20/14)
• SDHP (75/55)
• Box Jump (20")
• Push-press (75/45)
• Row (Calories)
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• 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.

9/12/14

• A. E2MOM 10
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• 3 Hang Squat Cleans (work up to as heavy as possible)
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• 5 Hang Power Cleans (205/125)
• 7 S2OH (same barbell)
• 15 Toes To Bar / 20 v-ups
• 100 Double Unders / lat bar hops
• 15 Toes To Bar / 20 v-ups
• 7 S2OH (same barbell)
• 5 Hang Power Cleans (205/125)

9/11/14

• A. Single Arm DB/KB row 3x8
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• EMOM 8
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• 5 Deadlifts (275/175)
• 12 Wall Balls (20/14)
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• rest 3 min
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• EMOM 8
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• 3 Deadlifts (same weight)
• 5 burpees

9/10/14 - "WE" Wednesday

• Warmup
• 5 slow rounds
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• 10 air squats
• 10 HR pushups
• 100 M run
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• B. Floor Press 5-5-5-5-5
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• C. Teams of 3. AMRAP 15
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• partner #1 burpees
• partner #2 OHS (115/75)
• partner #3 run 100 M
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• switch when partner #3 returns from the run, add up team total per movement

9/9/14

• A. Power Snatch 3-3-3-3-3
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• B. 3 rounds
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• 400 M
• 3 Rope Climbs / 9 strict pullups
• 12 KB/DB Snatches (70/55)
• 500 M row

9/8/14 - Mary or Cindy (benchmark)

• A. Romanian DL 3-3-3-3-3
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• B. Cindy or Mary (athletes choice)
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• Cindy AMRAP 20
• 5 pullups
• 10 pushups
• 15 air squats
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• OR 
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• Mary 20 min AMRAP
• 5 HSPU
• 10 Alt. Pistols
• 15 pullups

9/6/14

• 4 rounds
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• 20 OH Lunges (45/25)
• 25 HR Pushups
• 30 Russian Twists (45/25)
• 400 M run

9/5/14

• A. Thruster 3-3-3-3-3
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• B. 3 rounds 
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• 21 Wall Balls
• 15 Burpees
• 9 ring or bar Muscle Ups / 18 C2B pullups

9/4/14

• A. 3 rounds not for time
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• 10 DL
• 10 pocket hang power cleans
• 10 front squats
• 10 good mornings
• *performed with an empty bar*
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• B. 
• 8 min EMOM - Squat Clean working up to 80%
• 10 min E2MOM - squat clean working up to 1RM or new PR
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• C. 1 mile run for time
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• D. skill work of athletes' choice to practice (dubs, butterfly, muscle ups, T2B...anything)

9/3/14 - "WE" Wednesday

• A. Shoulder Press 3-3-3-3-3
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• B. Teams of 2 or 3
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• 20 power cleans (225/135)
• 40 deadlifts (same bar)
• 200 Double unders / lateral hops
• 1000 M row
• 200 Dubs
• 40 DL
• 20 PC

9/2/14

• A. Back Squat 3-3-3-3-3 (new 3RM)
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• B. AMRAP 12 min ladder
• 1,2,3,4,5,6,7,8 (keep going up until 12 minutes are up)
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• pullups
• Push Press (135/95)
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• rest 3 min
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• C. 30 pistols for time or work on pistol progressions