4/30/16

• AMRAP 23
• 
  
• 20 Wall Balls (20/14)
• 20 Sumo DLHP (95/65) / KB for BC
• 20 Situps
• 20 pushups
• 250 m row / 200 m run

4/29/16

• warmup: 2 rounds
• 
  
• 100 m run
• 7 v-ups
• 10 pushups
• 
  
• A. Turkish Getup technique, then 1RM per arm. 12 min cap
• 
  
• B.
• 
  
• 400 M run
• 15 Push Jerks (185/105) / BC double KB/DB push press
• 400 M run
• 3 rope climbs / modified / or 9 strict pullups / BC 12 strict ring rows
• 400 M run
• 25 burpees
• 400 M run

4/28/16

• warmup: power snatch tech work
• 
  
• A. Power Snatch 1RM
• 
  
• B. AMRAP 12 minutes
• 
  
• 10 men / 7 women Bike Cals 
• 15 Box Jumps (24"/20")
• 30 KB Russian Swings (70/53)
• 
  
• C. core
• 
  
• plank hold 1 min on, 1 min break x3 or x5 per athlete
• 
  

4/27/16

• warmup
• 
  
• 200 m run
• 10 squat jumps
• 500 M row
• 
  
• A. Pendlay Rows 3-3-3-3-3
• 
  
• B. Open WOD 15.5  (20 minute cap)
• 
  
• 27-21-15-9
• 
  
• Row (Calories)
• Thrusters (95/65)

4/26/16

• A. 1RM Hang Squat Clean, EMOM 8 minutes, then every 2 minutes for 8 minutes
• 
  
• B. 5 Rounds
• 
  
• 7 deadlifts (275 / 185)
• 17 toes to bar
• 37 double unders

4/25/16

• warmup
• 
  
• 100 m run
• 5 good mornings
• 5 snatch grip behind neck strict press
• 5 OHS
• 
  
• A. Thruster 3-3-3-3-3 (off the rack)
• 
  
• 
  
• B. 9-7-5
• Muscle Ups
• Squat Snatch (135/95)
• 
  
• C. accumulate 3 minute L-sit, with Dubs practice during rest

4/22/16

• A. Weighted Pushups 5-5-5-5-5
• 
  
• B. 6 rounds 
• 
  
• 5 Front Squat (185/115) (go heavy) / 10 goblet squats 
• 10 Burpees
• 
  
• C. 50 getup situps for time

4/21/16

• A. Squat Clean EMOM to 1RM
• 
  
• B. 3 rounds (12 min cap)
• 
  
• 20 HSPU (rx = open standard hand and head on yoga mat or use 45's with ab mat)
• 40 KB Russian Swings (70/53)
• 60 Double Unders / lateral hops / 2x singles
• 
  
• C. accumulate 3 minutes of hollow hold

4/20/16

• warmup: row 500 M, then split jerk tech work
• 
  
• A. Jerk 5-3-3-1-1
• 
  
• B. perform outdoors
• 
  
• 50/40 Bike Calories
• 200 M Sled push (100m twice) (3 45# men / 2 45# women)
• 800 M run (1 wall hurdle per 400M or 5 burpees)

4/19/16

• warmup 2 rounds
• 
  
• 100 M run
• 2 wall walks
• 6 spiderman lunges
• 10 wall squats (10 second hold on bottom during last rep)
• 
  
• A. Reverse Lunges 3x5 (per leg)
• 
  
• B. 2-4-6-8-10-12-14-16 (15 min cap)
• 
  
• C2B pullups / banded pullups will be STRICT but can do half reps from now on, work on strengthening the lats and shoulder before kipping
• 
  
• Push Press (95/65)

4/18/16 - The Chief

• warmup
• 
  
• 400 M run
• 10 good mornings
• 10 hang power cleans
• 10 thrusters
• 
  
• A. Deadlift 5-5-5-5-5
• 
  
• B. The CHIEF - 3 minute AMRAP, rest 1 minute for 5 rounds. Start each round where you left off. Example if you do 5+9 you start at 5+10 on second cycle.
• 
  
• 3 power cleans (135/95)
• 6 pushups
• 9 air squats

4/16/15

• AMRAP 10 - Team WOD (2 people)
• 
  
• Partner 1: max Goblet Squat (70/53)
• Partner 2: 100 M run
• 
  
• rest 2 minutes
• 
  
• AMRAP 10
• partner 1: max KB American Swings (70/53)
• Partner 2: 100 M run
• 
  
• **switch partners after every run. keep continuous rep count

4/15/16

• A. 250m row relay x3
• 
  
• B. 7 rounds for BC as well
• 
  
• 8 Floor Press (135/95) / KB floor press
• 10 / 8 Bike calories
• 12 Toes To Bar / 18 V-Ups

4/14/16

• warmup: 3 rounds
• 
  
• 2 wall walks
• 5 power clean and jerk (empty bar)
• 100 m run
• 
  
• A. Shoulder Press 5-5-5-5-5
• 
  
• B. AMRAP 7 minutes
• 
  
• 12 Alternating DB snatches (65/45)
• 12 Box Jumps (30"/24")
• 
  
• rest 3 minutes
• 
  
• C. AMRAP 7
• 
  
• 12 ring dips / stationary scaled / or 24 box dips
• 12 box jumps (30/24)

4/13/16

• warmup
• 
  
• 2 rounds
• 100 m run
• 10 front squat
• 10 superman
• 10 pushups
• 
  
• A. Floor Press 3-3-3-3-3-3
• 
  
• B. Rope Climb technique work (5-10 minutes)
• 
  
• C. 
• 
  
• 400 M Run
• 40 Front Rack Reverse Lunges (135/95) *20 per leg*
• 400 M run
• 5 Rope Climb / 3x strict pullups
• 400 M run
• 
  
• D. core work: plank 1 min on, 1 min off x3 or x5

4/12/16

• warmup: squat snatch tech work led by coach. Work high hang, mid thigh and floor positions for warmup after a 400M run
• 
  
• A. Squat Snatch 1RM in 15 minutes
• 
  
• B. AMRAP 12
• 
  
• 5 Hang Power Snatch (135/95)
• 8 OHS
• 40 Double Unders
• 
  
• C. core: hang around the world partner EMOM 10 minutes, 6 reps per partner

4/11/16 - Tabata This

• warmup: clean and jerk tech work
• 
  
• A. Clean and Jerk 1RM in 15 minutes
• 
  
• B. Tabata This
• 
  
• For Lowest Reps in 24 minutes
• 
  
• Tabata Row
• 1 Minute Rest
• Tabata Air Squat
• 1 Minute Rest
• Tabata Pull-Ups
• 1 Minute Rest
• Tabata Push-Ups
• 1 Minute Rest
• Tabata Sit-ups
• 
  
• For a total of 40 intervals, 8 Tabata intervals (20 seconds of work followed by 10 seconds of rest) for each movement, each followed by 1 minute of rest.
• 
  
• Tabata score for each movement is the lowest number of reps performed in any of the eight intervals. For the row 1 calorie = 1 rep.

4/9/16

• Coaches warmup
• 
  
• AMRAP 22
• 
  
• 12 Box Jumps (24"/20")
• 12 Double KB/DB box step ups (24"/20") (44/26)
• 400 M run

4/8/16

• warmup: 400 M run, rest 2 minutes. 100 M run fast. rest 1 minutes.
• 
  
• A. Band Sprints 40m x3 per athlete
• 
  
• B. 4 rounds
• 
  
• 15 Thrusters (95/65) / double or single KB for BC 
• 
  
• 15 KB Russian Swings (70/53)
• 
  
• 40 double unders

4/7/16

• WARMUP
• 
  
• Shoulder mobility then...
• 
  
• 2 RNFT
• 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushups
• 
  
• A. Back Squat 5-5-5-5-5
• 
  
• B. AMRAP 15
• 
  
• 2,4,6,8,10...Burpee-Box Jumps
• 
  
• 1,2,3,4,5...Muscle Ups / modify with Bar MU / or 2x C2B pullups

4/6/16

• Warmup
• 
  
• 2 rounds
• 
  
• 100m run 
• 2 wall walks
• 6 spiderman lunges
• 10 wall squats + 10 second hold
• 
  
• A. Push Press 5-5-5-5-5
• 
  
• B. **ONE Running clock
• 
  
• RX in 3 minute increments, may scale to 4 minute increments 
• minute 0-3
• 400 M run 
• max T2B / Knees raises
• 
  
• minute 3-6
• 400 M run
• max *STRICT* HSPU (head to yoga mat or use 45# plate for RX)
• 
  
• minute 6-9
• 400 M run
• max wall balls (20/14)
• 
  
• minute 9-12
• 400 m run
• max hang power snatches (95/65)
• 
  
• 
  
• C. L-sit and dubs practice

4/4/16 - Badger

• WARMUP
• 
  
• 2 slow rounds
• 
  
• 100 M  run
• 10 OHS (empty bar or 95/65)
• 7 strict pullups
• 7 strict toes to bar
• 
  
• B. Lat band stretch/opener
• 
  
• C. Badger (35 min cap)
• 
  
• 3 rounds
• 
  
• 30 squat cleans (95/65)
• 30 pullups
• 800 M run

4/2/16

• warmup: coaches choice
• 
  
• Teams of 2
• 
  
• OUTDOORS
• 
  
• 100 push press (115/75) 
• 100 sumo DLHP (115/75)
• 1200 run
• 
  
• **BC will do KB**