Sunday, January 27, 2013

Monday, January 28th

EMOM for 8 minutes;
2 position Squat Clean & Jerks at 80% 1RM
1st rep. from the ground, 2nd rep. from the hang,
2 second pause at the bottom of each clean.
Then, 4 rounds for time of;
8 Turkish get ups (35/26)
12 Box Jumps (24/20)
8 Ring Dips
12 Pull-ups

Tuesday, January 29th

3 Rounds for Time;
400 meter Row
21 Kettle Bell Swings
12 Dead Lifts (135/95)

Wednesday, January 30th

"Steph's" B-day Wod
For Time:
600 meter Row
30 Air Squats
30 Push-ups
30 Russian Twist
600 Meter Run
30 Med Ball Cleans (20/14)
30 Plank KB Pulls (53/35)
30 Butterfly Sit-ups
60 Double Unders (180 singles)

Thursday, January 31st


EMOM for 8 minutes;
2 position Snatch received in the Squat at 80% 1 RM
1st rep. from the ground, 2nd rep. from the hang,
2 second pause at the bottom of each rep.
Then, 3 cycles of Tabata / 2 minute rest between cycles of;
Alternate: V-ups / Plank Holds
Alternate: Push Press / Clean High Pulls (85/53)
Alternate: Weighted OH Lunges / Weighted Burpee's (25/15)
Score is total reps.

Friday, February 1st


2000 meter Row for time,
Then 5 minutes rest, then,
4 Rounds for time of
12 Pull-ups
12 KB SDHP (53/35)
12 Wall Balls (20/14)

Saturday, February 2nd

8am Basic's
Snatch, OH Squats
9am Team Wod

Sunday, January 20, 2013

Monday, January 21st

15 minutes to determine Max Clean
Then;
5,5,5 minute Amrap / 1 minute rest between rounds
8 Ring Dips
12 KB SDHP (53/35)
8 Front Squats (95/63)
12 Box Jumps

Tuesday, January 22nd

Begin Wod with 1000 meter Row
Then 5 Rounds of:
8 Pull-ups
12 Push-ups
20 Sit-ups

Wednesday, January 23rd

21 - 15 - 9
Dead Lifts (135/95)
Wall Balls (20/14)
V-ups

Thursday, January 24th

EMOM for 8 Minutes
3 Snatch Balance (75/45)
Then;
12 minute Amrap of:
6 Hang Squat Clean Thrusters (95/63)
8 Over the Bar Burpee's
12 KB Swings (53/35)

Friday, January 25th

5 Rounds for time / 1 minute rest between rounds
8 Power Snatch (95/63)
12 Goblet Lunges (53/35)
15 Slam Balls
200 meter Run

Saturday, January 26th

Team Wod
Coaches Choice

Sunday, January 13, 2013

Monday, January 14th

5 Rounds for Time
8 Ring Dips
8 Power Cleans (115/75)
12 one arm KB Squats, 6 each arm (26/18)
12 Russian Twist (25/15)

Tuesday, January 15th

15 Minutes For;
Basic's: Front Squat,
or determine Max Front Squat,
or Strength: Front Squat (5-3-2-2-1)
Start at 75% 1RM
Then: "Fran" 21 - 15 - 9
Thrusters (95/63)
Pull-ups

Wednesday, January 16th

2 Rounds For Time
25 Box Jumps
25 Hang Cleans (85/53)
25 Lateral over the bar burpee's
25 Push Press (85/53)
25 Slam Balls

Thursday, January 17th

15 Minutes For;
Basics: Shoulder Progression (shoulder press, push press, push jerk),
or to determine Max Push Jerk off the rack,
or Strength: Push Jerk off the rack (5-3-2-2-1)
Start at 75% 1RM
Then; 12 minute Amrap of;
10 Handstand Push-ups
12 V-ups
15 Goblet Squats (53/35)

Friday, January 18th

2000 meter Row for time
Then, 5 rounds for time of;
8 Power Snatch (95/63)
10 Wall Balls (20/14)
12 KB Swings

Saturday, January 19th

Team Wod
Coaches Choice

Sunday, January 6, 2013

Monday, January 7th

4 Rounds for time of;
8 Thrusters (95/63)
10 Ring Dips
12 KB SDHP
15 Sit -ups

Tuesday, January 8th

Strength: Clean & Jerk (5-3-3-2-2)
Start at 70% 1RM
Then, complete a Tabata cycle of each movement
with two minute rest between of;
Alternate: Burpees / Box Jumps
Alternate: Hang Cleans / Front Squats (75/45)
Alternate: Hollow Rock / Superman holds

Wednesday, January 9th

Fight gone bad
Pull-ups
Slam Balls
Push-Press (95/63)
Box Jumps
Goblet Lunges (53/35)

Thursday, January 10th

6,6,6 minute Amraps / 1 minute rest between rounds of;
8 OH Squats (75/45)
8 Toes 2 Bar
8 Power Snatch (75/45)


Friday, January 11th

EMOM for 7 minutes; Squat Cleans, 2 second pause on the
bottom of the first rep.
Then; 21 -15 - 9
Dead Lifts (155/95)
Wall Balls (20/14)
KB Swings (53/35)

Saturday, January 12th

Team Wod
Coaches Choice