3 Rounds for time:
300 meter Row
15 KB SDHP (53/35)
30 Sit-ups
15 Push Press (95/63)
30 Air Squats
Saturday, December 29, 2012
Wednesday, January 2nd
For Time: "David's B-day Wod"
41 Pull-ups
41 Wall Balls
41 KB Swings
41 Box Jumps
41 Slam Balls
41 Double Unders (123 singles)
41 Pull-ups
41 Wall Balls
41 KB Swings
41 Box Jumps
41 Slam Balls
41 Double Unders (123 singles)
Thursday, January 3rd
12 minutes to determine Max Dead Lift
Then; 21 - 15 - 9
Handstand Push-ups
Power clean (95/63)
Goblet Squats (53/35)
Then; 21 - 15 - 9
Handstand Push-ups
Power clean (95/63)
Goblet Squats (53/35)
Friday, January 4th
12 minutes to determine Max Shoulder Press
6,5,4 minute Amraps / 1 minute rest between rounds
4 Bear Complexes (clean, front squat, OH, back squat, OH)
8 Ring Dips
12 Ring Rows
6,5,4 minute Amraps / 1 minute rest between rounds
4 Bear Complexes (clean, front squat, OH, back squat, OH)
8 Ring Dips
12 Ring Rows
Sunday, December 23, 2012
Monday, December 24th
Only one class at 9am
"Victoria"
5 rounds for time:
10 Thrusters (95/63)
14 Box Jumps
12 SDHP (53/35)
12 Burpees
27 KBS (53/35)
"Victoria"
5 rounds for time:
10 Thrusters (95/63)
14 Box Jumps
12 SDHP (53/35)
12 Burpees
27 KBS (53/35)
Wednesday, December 26th
For Time:
20 Hang Cleans (95/63)
20 Pull-ups
20 Front Squats (95/63)
20 Ring Dips
40 Double Unders (120 singles)
20 Hang Cleans (95/63)
20 Pull-ups
20 Front Squats (95/63)
20 Ring Dips
40 Double Unders (120 singles)
10 Hang Cleans (95/63)
10 Pull-ups
10 Front Squats (95/63)
10 Ring Dips
40 Double Unders (120 singles)
5 Hang Cleans (95/63)
5 Pull-ups
5 Front Squats (95/63)
5 Ring Dips
Thursday, December 27th
EMOM for 10 minutes;
2 Position Clean & Jerk at 75% 1RM
*First rep. from the ground, second rep. from the hang position.
Then: Complete a full cycle of Tabata for each movement, count total reps.
Row for Calories
1 minute rest
Alternate: Burpees / Toes to Bar
1 minute rest
Alternate: Air Squats / Box Jumps
1 minute rest
Alternate: Sit-ups / Supermans
2 Position Clean & Jerk at 75% 1RM
*First rep. from the ground, second rep. from the hang position.
Then: Complete a full cycle of Tabata for each movement, count total reps.
Row for Calories
1 minute rest
Alternate: Burpees / Toes to Bar
1 minute rest
Alternate: Air Squats / Box Jumps
1 minute rest
Alternate: Sit-ups / Supermans
Friday, December 28th
5x3 Snatch Grip High-Pulls (75/45)
5x3 Snatch Balance (75/45)
1 minute rest between sets.
Then, 4 Rounds for time;
100 meter Shuttle Run
12 Wall Balls
100 meter Shuttle Run
12 Snatches (75/45)
*Rest between each round an equal amount of time that it takes the athlete to complete each round.
5x3 Snatch Balance (75/45)
1 minute rest between sets.
Then, 4 Rounds for time;
100 meter Shuttle Run
12 Wall Balls
100 meter Shuttle Run
12 Snatches (75/45)
*Rest between each round an equal amount of time that it takes the athlete to complete each round.
Sunday, December 16, 2012
December 17th, Monday
EMOM for 7 minutes
3 Front Squats with 2 second pause on the bottom of 1st rep.
Then 3 rounds for time of;
400 meter Row
8 Dead Lifts (185/123)
10 Pull-ups
12 Ring Push-ups
3 Front Squats with 2 second pause on the bottom of 1st rep.
Then 3 rounds for time of;
400 meter Row
8 Dead Lifts (185/123)
10 Pull-ups
12 Ring Push-ups
December 18th, Tuesday
7-5-3 minute Amraps / 1 minute rest between
5 Hang High Pulls (95/63)
7 Ring Dips
9 Thrusters (95/63)
12 Kettle Bell Swings
5 Hang High Pulls (95/63)
7 Ring Dips
9 Thrusters (95/63)
12 Kettle Bell Swings
December 19th, Wednesday
40 Double Unders (120 singles)
30 Wall Balls (20/14)
20 Clean & Jerks (95/63)
10 Burpees
20 Back Squats (95/63)
30 Slam Balls
400 meter Run
30 Wall Balls (20/14)
20 Clean & Jerks (95/63)
10 Burpees
20 Back Squats (95/63)
30 Slam Balls
400 meter Run
December 20th, Thursday
Strength: Squat Cleans (5-3-3-2-2)
Start at 75% 1RM
Then, 4 rounds for time of;
200 meter Med Ball Run (20/14)
20 KB Cleans (53/35) *10 each arm
20 Goblet Lunges (53/35) *10 each leg
Start at 75% 1RM
Then, 4 rounds for time of;
200 meter Med Ball Run (20/14)
20 KB Cleans (53/35) *10 each arm
20 Goblet Lunges (53/35) *10 each leg
December 21st, Friday
Tribute to the Mayans
21 - 15 - 9
Handstand Push-ups
Med Ball Cleans
Box Jumps
21 - 15 - 9
Handstand Push-ups
Med Ball Cleans
Box Jumps
Sunday, December 9, 2012
Monday, December 10th
3 Rounds for time of;
3 Bear Complex (95/63) consisting of;
- 3 Dead lifts
- 2 Power Cleans
- 1 Front Squat to OH
6 Ring Dips
9 Pull-ups
12 Box Jumps
3 Bear Complex (95/63) consisting of;
- 3 Dead lifts
- 2 Power Cleans
- 1 Front Squat to OH
6 Ring Dips
9 Pull-ups
12 Box Jumps
Tuesday, December 11th
Strength: (5-3-3-2-2) Shoulder Press
Start at 75% 1RM
Then: EMOM for 12 minutes;
Even minutes (0,2,4,6,8,10) 3 Back Squats at 75% 1RM
Odd minutes (1,3,5,7,9,11) 10 Burpee's
You must finish all burpee's before starting Back Squats.
Start at 75% 1RM
Then: EMOM for 12 minutes;
Even minutes (0,2,4,6,8,10) 3 Back Squats at 75% 1RM
Odd minutes (1,3,5,7,9,11) 10 Burpee's
You must finish all burpee's before starting Back Squats.
Wednesday, December 12th
For Time;
30 Turkish Get-ups (35/26)
30 Butterfly Sit-ups
30 Front Squats with Bumper plate (15/10)
30 Power cleans (75/45)
30 Double Unders (90 singles)
30 Slam Balls
30 KBS
30 Goblet Lunges
30 minute Cap on Workout!
30 Turkish Get-ups (35/26)
30 Butterfly Sit-ups
30 Front Squats with Bumper plate (15/10)
30 Power cleans (75/45)
30 Double Unders (90 singles)
30 Slam Balls
30 KBS
30 Goblet Lunges
30 minute Cap on Workout!
Thursday, December 13th
Skills Practice: Double Unders / Muscle Ups
for first 20 minutes, then;
"Karen"
150 Wall Balls for time
for first 20 minutes, then;
"Karen"
150 Wall Balls for time
Friday, December 14th
5 - 5 - 5 minute Amraps / 1 minute rest between;
8 Toes to Bar
12 One Arm KB Squats (35/26)
15 Push-ups
8 Toes to Bar
12 One Arm KB Squats (35/26)
15 Push-ups
Sunday, December 2, 2012
Monday, December 3rd
EMOM for 5 minutes
2 Back Squats with a 2 second pause at the bottom
at 75% 1RM
Then; 10 minute Amrap / 2 minute rest / 8 minute Amrap of:
10 Pull-ups
20 Jumping Lunges
10 Ring Dips
20 Sit-ups
2 Back Squats with a 2 second pause at the bottom
at 75% 1RM
Then; 10 minute Amrap / 2 minute rest / 8 minute Amrap of:
10 Pull-ups
20 Jumping Lunges
10 Ring Dips
20 Sit-ups
Tuesday, December 4th
Strength: (5-3-3-2-2) Push Press
Start at 70% of 1RM and work up to 2RM
Then; 5 rounds for time of:
8 Dead Lifts (185/123)
12 Slam Balls
8 Toes to Bar
12 Box Jumps
Start at 70% of 1RM and work up to 2RM
Then; 5 rounds for time of:
8 Dead Lifts (185/123)
12 Slam Balls
8 Toes to Bar
12 Box Jumps
Wednesday, December 5th
For time:
800 meter Row
40 KB SDHP (53/35)
20 Wall Balls
40 Burpees
20 Hang Snatches (75/45)
40 KBS (53/35)
20 V-ups
800 meter Row
800 meter Row
40 KB SDHP (53/35)
20 Wall Balls
40 Burpees
20 Hang Snatches (75/45)
40 KBS (53/35)
20 V-ups
800 meter Row
Thursday, December 6th
EMOM for 5 minutes
2 Clean & Jerks at 75% 1RM
Then, 15 minute Amrap of;
8 Ring Dips
12 one arm KB snatches (6 each arm at 35/26)
8 Chest to Bar Pull-ups
12 Med Ball Cleans
2 Clean & Jerks at 75% 1RM
Then, 15 minute Amrap of;
8 Ring Dips
12 one arm KB snatches (6 each arm at 35/26)
8 Chest to Bar Pull-ups
12 Med Ball Cleans
Sunday, November 25, 2012
Monday, November 26th
6 min. Amrap, Ab Tabata , 6 min. Amrap / 1 min. rest between
8 Ring Dips
12 Goblet Lunges
15 KB SDHP
8 Ring Dips
12 Goblet Lunges
15 KB SDHP
Thursday, November 29th
3 rounds
200 meter Med Ball Run
8 Push Press (75/45)
12 Kettle Bell Swings
8 Med Ball Cleans
12 V- Ups
Friday, November 30th
40 - 30 -20
Double Unders (x3 singles)
Plank Kettle Bell Pulls (35/26)
Air Squats
Double Unders (x3 singles)
Plank Kettle Bell Pulls (35/26)
Air Squats
Saturday, December 1st
Team
400 meter Row / 20 Burpee Pullups (Partners Alternate)
40 Hang Clean to OH (75) (Do not sit weight down)
40 Burpee Box Jumps (20 each/alternating)
40 Partner Wall Balls
Finish with a 400 meter Run
400 meter Row / 20 Burpee Pullups (Partners Alternate)
40 Hang Clean to OH (75) (Do not sit weight down)
40 Burpee Box Jumps (20 each/alternating)
40 Partner Wall Balls
Finish with a 400 meter Run
Sunday, November 18, 2012
Monday, November 19th
Strength training: Push Press (5-3-3-2-2)
Start at 70% 1 rep. Max
Then, 4 rounds for time;
6 Ring Dips
9 Hang Cleans (95/53)
12 Slam Balls
15 Over the Box Jumps
Start at 70% 1 rep. Max
Then, 4 rounds for time;
6 Ring Dips
9 Hang Cleans (95/53)
12 Slam Balls
15 Over the Box Jumps
Tuesday, November 20th
1500 meter Row for Time, Then;
8 - 6 minute Amraps / 2 minute rest between;
3 Wall Walks
5 Hang Clean to OH (85/45)
10 One Arm KB Squats (35/26, 5 each arm)
8 - 6 minute Amraps / 2 minute rest between;
3 Wall Walks
5 Hang Clean to OH (85/45)
10 One Arm KB Squats (35/26, 5 each arm)
Wednesday, November 21st
Skills training: rope climb
Then, For Time;
50 double unders (150 singles)
40 KB Lunges
30 Toes to Bar
20 Burpee's
50 double unders (150 singles)
Then, For Time;
50 double unders (150 singles)
40 KB Lunges
30 Toes to Bar
20 Burpee's
50 double unders (150 singles)
Friday, November 23rd
6-6-6 minute Amraps / 1 minute rest between;
6 Chest to Bar Pull-ups
10 Push Press (95/53)
12 Front Squats (95/53)
6 Chest to Bar Pull-ups
10 Push Press (95/53)
12 Front Squats (95/53)
Saturday, November 24th
Team Wod
Begin Wod with a 800 meter Bar Bell Carry
40 Jump over your partner burpee's
50 Med Ball Situps (25 each)
60 Thrusters (45/33 bar)
End Wod with a 200 meter Farmer's Carry
Begin Wod with a 800 meter Bar Bell Carry
40 Jump over your partner burpee's
50 Med Ball Situps (25 each)
60 Thrusters (45/33 bar)
End Wod with a 200 meter Farmer's Carry
Sunday, November 11, 2012
Monday, November 12th
Hero Wod "Daniel"
For Time;
50 Pull Ups
400 meter Run
21 Thrusters (95/53)
800 meter Run
21 Thrusters (95/53)
400 meter Run
50 Pull Ups
For Time;
50 Pull Ups
400 meter Run
21 Thrusters (95/53)
800 meter Run
21 Thrusters (95/53)
400 meter Run
50 Pull Ups
Tuesday, November 13th
4 Rounds For Time;
7 Power Snatches (95/53)
14 Goblet Lunges (35/26)
7 Ring Dips
14 Box Jumps (24"/20")
7 Power Snatches (95/53)
14 Goblet Lunges (35/26)
7 Ring Dips
14 Box Jumps (24"/20")
Wednesday, November 14th
Strength: Clean & Jerk (5-3-3-2-2)
Start at 75% 1RM, Then;
21-15-9
Front Squats (95/63)
KB SDHP (53/35)
Wall Balls
Start at 75% 1RM, Then;
21-15-9
Front Squats (95/63)
KB SDHP (53/35)
Wall Balls
Friday, November 16th
3 rounds; 8-6-4 minute Amraps / 1 minute rest between rounds;
8 OH Squats (75/33)
10 Burpee Pull Ups
12 KB Swings
8 OH Squats (75/33)
10 Burpee Pull Ups
12 KB Swings
Sunday, November 4, 2012
Monday, November 5th
12 minutes Strength Training: Back Squat (5-3-3-2-2)
Start at 70% of 1RM, increase each set by 5%, then;
12 minute Amrap of:
6 Hang Clean & Jerks (95/53)
12 Slam Balls
18 KBS
Start at 70% of 1RM, increase each set by 5%, then;
12 minute Amrap of:
6 Hang Clean & Jerks (95/53)
12 Slam Balls
18 KBS
Tuesday, November 6th
4 rounds for time:
5 Dead Lifts (155/95)
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats
5 Dead Lifts (155/95)
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats
Wednesday, November 7th
3 rounds: 6 minute Amrap / 1 min rest.
5 Bear complexes consisting of;
(Clean to Front Squat to OH to Back Squat to OH)
10 Box Jumps
20 Weighted Planks (35/26)
5 Bear complexes consisting of;
(Clean to Front Squat to OH to Back Squat to OH)
10 Box Jumps
20 Weighted Planks (35/26)
Friday, November 9th
20 minute Amrap of:
800 meter Row
8 Push Press (85/53)
8 Toes 2 Bar
8 Wall Balls
800 meter Row
8 Push Press (85/53)
8 Toes 2 Bar
8 Wall Balls
Sunday, October 28, 2012
Monday Oct. 29, 2012
20 minute AMRAP of:
500 meter row
5 Front squats, clean from the ground (75/53)
10 Slam balls
15 Kettle
bell swings
Wednesday Oct. 31, 2012
3 rounds for time of:
5 minute AMRAP with one minute rest between rounds of
5 Hang Snatches (75/33)
7 Ring Dips
9 Wall Balls
Start each round were you ended the last.
Friday Nov. 2, 2012
2 rounds: 8 min. AMRAP/4 min. rest between rounds
30 double Unders (75 Singles)
7 Thrusters (85/63)
9 Pull Ups
12 KB SDHP
Sunday, October 21, 2012
Tuesday Oct. 23, 2012
3 rounds: 4 min. AMRAP/1 min. rest of:
9 back squats off the rack (95/63)
9 Push Press or Jerk (95/63)
9 Burpee Box Jumps
9 KB SDHP
Wednesday Oct. 24, 2012
"Chipper"
60 Lunges (30 each leg)
30 Push ups
30 Med. Ball Cleans
30 Abmat Sit-ups
30 Pull ups
60 Lunges (30 each Leg)
Sunday, October 14, 2012
Monday Oct. 15, 2012
For Time:
2000 Meter Row for time,
then:
21 - 15 - 9
Dead Lift (185/123)
Hand Release Push ups
V-ups
Tuesday Oct. 16, 2012
3 rounds: 6 minute AMRAP
with 1 minute rest of:
9 C2B Pull ups
12 Goblet Lunges (53/35)
15 Kettle Bell SDHP (53/35)
Start each round where you
finished the previous.
Wednesday Oct. 17, 2012
4 Rounds for time of:
8 Wall Balls
10 Knees to Elbows
12 Slam Balls
15 Kettle Bell Swings
Friday Oct. 19, 2012
20 minute AMRAP:
400 meter row
4 Bear Complex of:
Hang Clean to Front squat to
Overhead (95/63)
8 Pull Ups
12 Box Jumps
Sunday, October 7, 2012
Monday Oct. 8, 2012
12 min. skills training: Kettle bell snatch, then:
9,6,3 min. AMRAP / 1 min. rest between rounds of:
3 Wall Walks
6 Toes to Bar
12 Slam Balls
Tuesday Oct. 9, 2012
12 min. Strength Training: Push Press (5-3-3-3-2)
Start at 70% of 1RM
Then 4 rounds for time of:
8 Burpee Pull Ups
10 Kettle Bell Snatch (5 each arm) (35/26)
12 Medicine Ball Cleans
Wednesday Oct. 10, 2012
Fight Gone Bad Format of:
Pull Ups
Kettle Bell SDHP (53/35)
Box Jumps
Weighted Planks (35/26)
Push Press or Jerk (75/45)
Thursday Oct. 11, 2012
Strength & Skills
Back Squat (5-3-3-3-2)
Start @ 70% 1RM
Skills training: Handstand Holds
Friday Oct. 12, 2012
20 minute AMRAP of:
300m Row
6 Ring Dips
9 Hang Cleans (95/63)
12 Wall Balls
Then, Tabata 2 rounds/ 2 min. rest between
300m Row
6 Ring Dips
9 Hang Cleans (95/63)
12 Wall Balls
Then, Tabata 2 rounds/ 2 min. rest between
Sunday, September 30, 2012
Monday Oct. 1, 2012
3 Rounds; 6 min AMRAP/1min rest of:
6 Ring Dips
12 Wall Balls
6 Hang Snatches (75/53)
12 Burpees
Tuesday Oct. 2, 2012
12 Minute AMRAP of:
10 Box Jumps
15 Slam Balls
30 Double Unders
Then 5 minute rest, then:
Tabata: Ab work
Wednesday Oct. 3, 2012
4 Rounds for time of:
5 Clean & Jerks (95/63)
20 KBS
5 Front Squats (95/63)
20 Mountain Climbers
Thursday Oct. 4, 2012
12 Minutes: Skills training / Turkish Get Ups, then:
EMOM for 20 Minutes:
3 Squat Cleans to Overhead
Sunday, September 23, 2012
Monday Sept. 24, 2012
For Time:
400 Meter Row
40 Kettle Bell Swings (53/35)
40 Double Unders (100 single’s)
40 Weighted Planks (35/26) Kettle
Bell
40 Abmat Sit ups
40 Air Squats
Tuesday Sept. 25, 2012
3 Rounds: 4 minute AMRAP with 1
minute rest of:
9 Handstand Pushups (Use box to
Scale)
9 Front Squats (95/63)
12 Kettle Bell SDHP
Start each round where you
finished the previous.
Wednesday Sept. 26, 2012
4 Rounds for time of:
10 Overhead squats (75/45)
15 Pushups
10 Toes to Bar
15 Slam Balls
Thursday Sept. 27, 2012
Strength & Skills
Hang Power Snatch (5-3-3-2)
Start with (45/33) bar, and then
add weight each set
Skills training: Double Unders,
Handstand holds,
Kipping Pull-ups, Med Ball Cleans,
etc.
Friday Sept. 28, 2012
20 min AMRAP of:
250 Meter Row
Bear Complex of:
3 Deadlifts, 2 Hang Cleans, 1 Overhead
(95/63)
10 Pull-ups
15 Box Jumps
Tuesday, September 18, 2012
Tuesday Sept 18, 2012
DEAD LIFT (5-3-3-3-2)
Start at 70% of 1RM
Then, 3 rounds for time of:
300 M ROW
20 KBS
PUSH PRESS (75/53)
Start at 70% of 1RM
Then, 3 rounds for time of:
300 M ROW
20 KBS
PUSH PRESS (75/53)
Saturday, September 15, 2012
Thursday Sept. 20, 2012
STRENGTH & SKILLS