7/01/16

• warmup - 200 M run rest 2 minutes repeat
• 
  
• A. 400 M relay x2-3 (switch teams)
• 
  
• B. AMRAP 14
• 
  
• 10 alt. front rack lunges (115/75) / KB front rack
• 
  
• 12 Sumo DLHP (115/75)
• 
  
• C. 20 turkish getup (10/arm) (as heavy as possible)

6/30/16

• 
  
• 
  
• A. 5-10 min rope climb tech practice
• 
  
• B. EMOM 30
• 
  
• min 1: 3 rope climbs / 3 seated to standing / 5 strict pullups
• min 2: 10men /7 women assault bike cals 
• min 3: 7 squat snatch (115/75)

6/29/16

• Thruster 3-3-3-3-3
• 
  
• AMRAP 12
• 
  
• 3 Deadlifts (225/155)
• 7 Burpees
• 100 M run
• 
  
• core: team core work 
• 
  
• hollow rocks, man makers, heel taps

6/27/16 - Air Force WOD

• A. Clean Shrug Pull 5-3-3-1-1
• 
  
• B. Air Force WOD
• 
  
• 20 Thrusters
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squat
• 
  
• **4 burpees at beginning each minute including 0:00
• *Rx is 95/65
• *There is a 20 min cap

6/25/16

• burpee broad jump, lunge warmup
• 
  
• AMRAP 25 min
• 
  
• 15 Push Press (95/65) / Double KB/DB for BC
• 40 double unders / 40 jumping jacks
• 7 strict Pullups / 7 ring rows for BC
• 400M run with wall hurdle

6/24/16

• warmup - 400 m run, then 100 m sprint
• 
  
• A. Band Sprints 40m x 3 per athlete
• 
  
• B. 6 rounds
• 
  
• 7 Box Jumps (30"/24")
• 10 Ring Dips / 2x box dips
• 13 Kb Russian Swings (70/53)
• 10 men / 7 women calorie row

6/23/16

• A. Position work - Power Clean (2 second pause high hang, mid thigh, below knee) at 70% 5x1 complex
• 
  
• B. OPEN WOD 14.2″
• Every 3:00 minutes for as long as possible
• 
  
• **may scale to 12 minute AMRAP of 10 OHS and 10 C2B pullups
• 
  
• 0:00-3:00
• 2 rounds
• 10 overhead squats
• 10 chest 2 bars
• 
  
• 3:00-6:00
• 2 rounds
• 12 ohs
• 12 c2b
• 
  
• 6:00-9:00
• 2 rounds
• 14 ohs
• 14 c2b
• 
  
• 9:00-12:00 etc
• 
  
• C. L-sit

6/22/16

• warmup - 500 m row, then hang s. snatch tech work
• 
  
• A. Hang Squat Snatch 1RM in 12 minutes
• 
  
• B. 2 rounds
• 
  
• 800 M run
• 25 toes to bar
• 15 Deadlifts (225/155)

6/21/16

• A. Romanian Deadlift 3-3-3-3-3
• 
  
• B. 20 minute EMOM ping pong 
• 
  
• odd minute: 12 Wall Balls (20/14)
• even minute: 8 hang power cleans (AHAP - as heavy for 8 reps on minute) , may go up in weight each round, record highest 8 rep weight
• 
  
• **Rx only if 12 WBS (20#/14#) and 8 are performed
• **record weight and rounds with said weight on notes**
• ** note any round not doing 12 WBS or 8 HPC**

6/20/16 - Nate

• A. Reverse Lunges 3x7(per leg)
• 
  
• B. Nate - 20 min amrap
• 
  
• 2 muscle ups
• 4 HSPU
• 8 American swings (70/53)

6/18/16

• warmup - 2 rounds
• 
  
• 100 M run
• 12 squat jumps
• 7 pushups
• 
  
• AMRAP 22 minutes
• 
  
• Russian Swings (70/53)
• Sumo DLHP (70/53)
• 200 M run

6/15/16

• A. Deadlift 5-3-3-1-1
• 
  
• B. EMOM 14 minutes
• 
  
• Odd: 40M Sled push (285# / 165#) (5-45#s for men  / 5-25# for women)
• 
  
• Even: 40 double unders or practice dubs
• 
  
• C. 50 getup situps for time (45/35)

6/14/16 - 5 round Helen

• A. Squat Snatch EMOM for 8 minutes then every 2 minutes for 8 minutes to 1RM
• 
  
• B. 5 round Helen (20 minute cap)
• 
  
• 400 M run
• 21 kb american swings (53/35)
• 12 pullups

6/13/16 - JJ

• warmup + squat clean tech 
• 
  
• A. mobility
• 
  
• B. JJ
• 
  
• 1,2,3...10
• Squat Clean (185/115)
• 
  
• 10,9,8...1
• HSPU (Rx is hands on 45# plate or hands and head to yoga mat, open standards)

6/11/16

• 4 rounds
• 
  
• 28 Partner Wall Balls over pullup rig, (choose height) (20/14) (14 per partner)
• 14 Partner Situps (20/14) (down together up together)
• 14 partner burpees (down/up together, 14 each)
• 400 M med ball run

6/10/16

• A. Shoulder Press 3-3-3-3-3 / BC 3x10 with 2 minute rest after each set
• 
  
• B. 5 rounds
• 
  
• 250 M Row / 200 M run
• 15 KB American Swings (70/53)
• 12 Ring Dips / 24 box dips

6/9/16

• A. Front Squat 5-3-3-1-1
• 
  
• B. AMRAP 11 minutes
• 
  
• 2-4-6-8-10...
• HSPU (RX hands on 45# plate or head/hand on yoga mat)
• 
  
• 1-2-3-4-5...
• OHS (135/95)
• 
  
• C. EMOM 10
• 6x hanging around the world teams of 2

6/8/16

• warmup - 3 rounds
• 
  
• 2 wall walks
• 5 c&j
• 100 M run
• 
  
• A. MU technique work
• 
  
• B. 
• 5 muscle ups / modify with bar MU or 10 C2B pullups
• 15 Push Jerks (185/105)
• 30 Deadlifts (same)
• 45 box jumps (30"/24")
• 60 men / 45 women calories assault bike
• 800 M run 
• 5 muscle ups / modify with bar MU or 10 C2B pullups

6/7/16

• warmup: 400 M run then Power Snatch tech work
• 
  
• A. Power Snatch 1RM in 15 min
• 
  
• B. AMRAP 13 (outdoors)
• 
  
• 40 M heavy sleds (195/125)  *sled weighs 60#
• 
  
• 10 burpees
• 
  
• 100 M run
• 
  
• *
• 
  
• C. Core - 3 rounds
• 
  
• 30 hollow rock
• 30 double unders

6/6/16 - Fran

• A. Hang Power Clean 1RM
• 
  
• B. Fran 21-15-9 (10 minute cap)
• 
  
• Thrusters (95/65)
• Pullups
• 
  
• C. begin at 10 min mark (even if not finished with Fran) 30-20-10
• 
  
• Wall Balls (20/14)
• Toes to Bar

6/4/16

• coaches choice warmup
• 
  
• 18 min AMRAP
• 
  
• 20 Alt. KB Step ups (24"/20") (53/35)
• 12 box jumps (24/20)
• 12 Pullups / ring rows for BC
• 100 M run

6/3/16

• warmup - coaches' choice
• 
  
• A. Single Arm DB/KB row 3x8/arm
• 
  
• B. AMRAP 15
• 
  
• 10 Thrusters (135/95) / double or single KB thruster for BC
• 10 Row for calories
• 40 double unders / lateral hops

6/2/16

• A. Back Squat 3-3-3-3-3
• 
  
• B. AMRAP 12
• 
  
• 8 Ring Dips / 2x box dips
• 16 Toes To Bar
• 24 Alternating DB Snatches (55/35)
• 
  
• C. Plank 1 min on, 1 off x5