Friday, July 31, 2015

8/1/15


  • Every team will have one coin. If they flip heads it'll be an easier version movement compared to tails

  • 4 rounds, reps are total per team

  • Heads 200M run / Tails 200M run with plate (switch who holds plate whenever)

  • Heads 30 med ball situps / tails 30 plate pass situps

  • heads 30 air squats (one working at a time) / tails 30 wall ball shots (15 per partner, one partner at a time)

  • heads 30 burpees / tails 30 plate burpees (one at a time)

  • once you finish the burpees you start the round over, same concept flip the coin and see if you're doing 200 M run together or with a plate

Thursday, July 30, 2015

7/31/15


  • warmup: 500 M row

  • A. Band Sprints 50m x3 per athlete

  • B. 

  • 50 double unders / lat hops / 200 singles
  • 20 Ring Dips / 40 box dips
  • 30 Toes To Bar / 30 v-ups
  • 40 Kb american swings (53/35)
  • 100 Double Unders
  • 40 Kb american swings (53/35)
  • 30 Toes to Bar
  • 20 Ring Dips
  • 50 double unders

Wednesday, July 29, 2015

7/30/15


  • Warmup with Empty Bar

  • 3 rounds

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

  • Weighted Pushups 3-3-3-3-3

  • *note: if the athlete is not yet doing full plank (not on knees) pushups. Have the athlete practice full pushup instead of weighted.

  • AMRAP 12

  • 5 hang squat snatches (115/75)
  • 7 assault bike calories
  • 9 box jumps (30"/24")


Tuesday, July 28, 2015

7/29/15 - TEAM WOD

Skill practice - rope climb after line drills warmup

2-3 partners.

4 rounds.

8 DL (315/225) (one partner at a time)
200 m run together

Rest 2 min

4 rounds
4 rope climbs / seated to standing or 12 strict pullups (one at a time)
24 hspu (one at a time)

Record Total time
25 min cap

Monday, July 27, 2015

7/28/15 - "Triangle Couplet" (games event)


  • warmup: power snatch tech work

  • A. Power Snatch 8 min EMOM then...
  • Power Snatch Every TWO Min for 8 min to heavy single

  • B. 15-10-6

  • Thrusters (165/115)
  • Bar Muscle Ups / or C2B pullups *Rx is bar MU only

  • 13 min cap

  • *go heavy

Sunday, July 26, 2015

7/27/15 - "Annie"


  • 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. Push Press 3-3-3-3-3

  • B. Annie

  • 50-40-30-20-10

  • Double Unders
  • Ab Mat situps

Friday, July 24, 2015

7/25/15


  • Teams of 2 or 3

  • 70 Box Jumps (24"/20")
  • 70 Pullups / ring rows
  • 70 Clapping Pushups
  • 800 M run together

  • * one partner working at a time except for the run

Thursday, July 23, 2015

7/24/15


  • 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. Turkish Getup, find your 1RM per arm. 12 min cap

  • B. 4 rounds

  • 20 alternating Plate Overhead Lunges (45/35)
  • 15 Floor Press (95/65)
  • 10 Sumo DLHP (95//65)

Wednesday, July 22, 2015

7/23/15


  • A. Romanian Deadlift 5-5-5-5-5

  • B.

  • 5 rope climbs / modified seat to stand rope climb or 15 strict pullups

  • 40 toes to bar / 60 v-ups

  • 1000 meter row


Tuesday, July 21, 2015

7/22/15


  • warmup: power clean technique with empty bar

  • A. Power Clean 12 min to find 1RM

  • B. 

  • AMRAP 15

  • 5 Squat Snatch (135/95)
  • 7 bar hop burpees
  • 10 ab mat situps
  • 30 double unders / 60 singles


Monday, July 20, 2015

7/21/15


  • with a running clock, 1 mile run

  • rest exactly 5 minutes and begin

  • 4 rounds 

  • 15 Wall Balls (20/14)
  • 10 Box Jumps (30"/24")
  • 5 Muscle Ups / 10 C2b Pullups

  • record total mile time, and total WOD time including mile and 5 minute rest

  • Core/skill:
  • 3 rounds
  • 20 hollow rocks
  • 20 double unders (or practice dubs)

Sunday, July 19, 2015

7/20/15 - Diane


  • WARMUP

  • 2  rounds not for time

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

  • *performed with an empty bar*

  • A. Front Squat 5-3-3-1-1

  • B. Diane 21-15-9

  • Deadlifts (225/155)
  • HSPU 

  • * 12 min cap

  • Cool Down: 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


Friday, July 17, 2015

7/18/15


  • 7 rounds

  • 12 American KB Swings (70/53)
  • 6 Ring Dips / or 12 box dips
  • 200 M run (jump over wall once or perform 3 burpees)

Thursday, July 16, 2015

7/17/15


  • A. Farmer Walk x3 50m max weight

  • B. 3 rounds

  • 500m Row
  • 10 Getup situps (45/25)
  • 10 Plate Burpees


Wednesday, July 15, 2015

7/16/15


  • 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. Push or Split Jerk (5-3-3-1-1)

  • B. 2-4-6-8-10-12-14 (total per movement)

  • alternating Pistols
  • alternating DB Snatches (70/55)

  • 2 pistols (1/1) 2 snatches (1/1), 4 pistols (2/2) 4 snatches (2/2)...

  • C. accumulate 2 minute Hanging L-Sit, perform 1 rope climb or seated modification everytime you break.

Tuesday, July 14, 2015

7/15/15


  • Warmup with Empty Bar

  • 3 rounds

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

  • A. Pendlay Row 3-3-3-3-3

  • B. AMRAP 10 min

  • 5 OHS (135/95)
  • 10 toes to bar
  • 30 double unders

Monday, July 13, 2015

7/14/15


  • warmup: 3 position clean drill warmup plus jerk technique work

  • A. Clean and Jerk (may be squat or power clean / push or split jerk) 1-1-1-1... 12 min running clock to find 1RM

  • B. Chipper

  • 400 M run
  • 25 Hang Power Cleans (155/105)
  • 400 M run
  • 50 Pullups
  • 400 M run

  • *15 min cap*

  • C. 50 hollow rocks 

7/13/15


  • A. Deadlift 5-5-5-5-5

  • B. Coe

  • 10 Rounds:

  • 10 Thruster (95/65)
  • 10 Ring Pushup / scale HR pushups


Friday, July 10, 2015

7/11/15


  • 20 min AMRAP

  • 10 Burpees
  • 10 alternating front rack lunges (115/75) / BC use KB
  • 400 M run

Thursday, July 9, 2015

7/10/15


  • A. Single Arm DB/KB row 3x8

  • B.

  • 18 minutes (6 sets)

  • min 1: 12 Ring Dips / 2x box dips
  • min 2: 12 Box Jumps (30"/24")
  • min 3: 12 Push Press (135/95) / Use single or double KB for BC

Wednesday, July 8, 2015

7/9/15


  • warmup: sqt snatch technique with coaches

  • A. Squat Snatch EMOM. First 8 minutes perform 1 Sqt Snatch EMOM. 

  • from minute 9-16 every OTHER minute perform a heavy SQT Snatch

  • B. 3 rounds

  • 15 Deadlifts (225/155)
  • 15 C2B pullups
  • 15 cal assault bike

Tuesday, July 7, 2015

7/8/15


  • WARMUP

  • 3 slow rounds

  • 10 PVC OHS
  • 10 HR pushups
  • 100 M run

  • A. Floor Press 3-3-3-3-3

  • B. 4 rounds

  • 20 KB American Swings
  • 12 Toes to Bar
  • 8 Burpees

Monday, July 6, 2015

7/7/15


  • WARMUP

  • 2  rounds not for time

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

  • *performed with an empty bar*

  • A. 1 min on, 1 min off x5

  • 100m run 
  • AMRAP power snatches (165/105)

  • B. Then immediately after 1 minute rest

  • 1 min on, 1 min off x5

  • 100m run 
  • AMRAP power cleans (225/135)

  • cooldown: stretch

7/6/15 - "Karen"


  • Warmup: hip mobility after line drills

  • A. Back Squat 5-3-3-1-1

  • B. 150 wall ball shots (20/14)

  • *RX must be 10ft target every rep at RX weight

  • * 13 minute cap*

  • Core/skill

  • Accumulate
  • 2 minute L-SIT hold

  • 20 double unders every time you break. 


Thursday, July 2, 2015

7/3/15

A. 250 M row relay (x3 each person, switch teams to make it even)

B.

15 Thruster (95/65) / KB for BC
20 Burpees
800 M run
20 Burpees
15 Thrusters