June 24, 2013

Strength

• Back squat, 3x5
• Strict/weighted ring dips between sets

WOD

For time: (15 minute cap)

• 15 Burpees over bar (lateral)

then 3 Rounds of

• 400m Run
• 15 Thrusters, 95#/65#

then

• 15 Burpees over bar (lateral)

June 23, 2014

Strength

• Split jerk, 5x3 (from the floor)
• Pistols practice between sets

WOD

For time, 10-9-8-7-6-5-4-3-2-1 of:

• Strict press, 95#/65#
• Strict Pullups
• Pistols (alternating legs)

June 21, 2014

Strength

• Sled push, 6x40m, 240#/195# (5 plates/4 plates)
• Ample rest between pushes

WOD

10 Minute Partner AMRAP of:

• Partner A completes 10 hollow rocks while Partner B holds plank, then switch
• Partner A completes 15 G2OH, 45#/35# while Partner B holds handstand, then switch
• Partner A completes 20 grasshoppers while Partner B holds squat, then switch

June 20, 2014

Strength

• Hang squat cleans, 5x3
• Strict/weighted pullups between sets (5x3)

WOD

Death by:

• Power cleans, 95#/65#
• Wall balls, 20#/14#

Complete 1 of each in minute 1, 2 of each in minute 2, until failure; if failure occurs before 10 minutes, complete 7 of each for until the 10th minute. Score is the last minute all reps were completed.

June 19, 2014

Strength

EMOM for 10 minutes

• 1 Strict press (from the floor, you pick the weight)

WOD

Four rounds for time of: (12 minute cap)

• 12 Push press, 115#/75#
• 12 Toes-to-bar
• Run 200m

June 18, 2014

Strength

• Back squat, 1RM

WOD

For time:

• 400m Run
• 20 Strict Ring dips
• 40 Front rack lunges, 135#/95#
• 60 KB swings, 53#/35#
• 400m Run

June 17, 2014

Strength

• Deadlift, 1RM

WOD

Three 3-minute cycles of AMRAP of:

• 3 HSPU (Rx+: Deficit HSPU, 6"/4")
• 5 Deadlifts, 225#/155# (Rx+ 275#/185#)
• 7 Pullups (Rx+ C2B Pullups)

Rest 1 minute between rounds

June 16, 2014

Strength

• Hang Squat snatch, 5x3
• Strict/weighted ring dips between sets

WOD

12 minute EMOM (40 sec on, 20 sec off) of:

• Odd: 3 Squat snatch (you pick weight), ME double unders in remaining time
• Even: 6 Burpee box jumps, 24"/20", ME situps in remaining time

Score is total double unders and total situps.

June 14, 2014

Skill

• 10x100m Sprint
• Run every 90 seconds

WOD

10 Minute AMRAP of:

• 15 Medball clean Wall balls, 20#/14#
• 15 Medball situps, 20#/14#
• 200m Run with Medball, 20#/14#

June 13, 2014

Strength

• Push press, 7x2 (all at same weight)
• Pistols practice between sets

WOD

4 Rounds for time of:

• 8 Strict Pullups
• 8 S2OH, 135#/95#
• 12 KB swings, 70#/53#
• 12 Pistols, alternating legs

June 12, 2014

Strength

• Hang power cleans, 5x3
• Freestanding HS/HS walking practice between sets

WOD

4 Rounds for time of (20 minute cap):

• 15 Deadlifts, 135#/95#
• 10 Hang power cleans, 135#/95#
• 5 HSPU

Run 800m after every 2 rounds (so 2 runs total)

June 11, 2013

Strength

• Overhead Squat, 7x2 (all sets at same weight)
• Double unders practice between sets

WOD

For time (12 minute cap) and calories, and teams of 3 complete:

• 200 DU
• 100 Toes-to-bar
• 75 Box jump overs, 30"/24"
• 50 Wall balls, 20#/14#

One partner is always rowing 20 calories, and a teammates must alternate rowers after every 20 calories (i.e. one partner can't row 40 calories straight).  Reps can only be completed while the rower is accruing calories.

June 10, 2014

Strength

• Hang power snatch, 5x3
• L-sit practice between sets

WOD

8 Minute AMRAP of:

• 10 Hang power snatch, 95#/65#
• 10 Burpee to a target 6" above a standing reach

June 9, 2014

Strength

• Front squat, 7x2 all at same weight
• Strict/weighted pullups between sets (3x3)

WOD

For time:

• 30 Back squat, 155#/115# (Rx+ 185#/135#)
• 40 Pullups (Rx+ C2B Pullups)
• 50 Pushups (Rx+ Ring pushups)
• 400m Run

June 7, 2014

Skill

• 8x200m Runs
• Run every 2 minutes

WOD

4 Rounds for time of: (12 min cap)

• Odd rounds: 3 Wall climbs; Even rounds:  30 sec HS hold
• 15 KB swings, 53#/35#
• 30 Jumping lunges

June 6, 2014

Strength

• Deadlift, 5x3 (work up to ~85% of 1RM)
• Freestanding HS/HS walking practice between sets

WOD

3 rounds, each movement begins on the minute (40 sec cap each minute)

• 10 Deadlifts, 255#/185#
• 20 Wall balls, 20#/14#
• 20 Pushups

Also complete a 2:40 minute row for calories before or after any round (row exactly once).

June 5, 2014

Strength

• Push jerk, 5x3 (work up to ~85% 1RM)
• Pistols practice between sets

WOD

For time, 21-15-9 of:

• Push press, 115#/75#
• Box jumps, 30"/24"

Run 400m after each round

June 4, 2014

Strength

10 min EMOM of:

• 1 squat clean (you pick weight)

WOD

7 Minute AMRAP of:

• 7 Power cleans, 155#/115#
• 7 Lateral Burpees over bar
• 7 Toes-to-bar

June 3, 2014

Strength

• Back squat, 7x2 (all at same weight, ~90% 1RM)
• Strict/weighted pullups between sets (3x3)

WOD

Five 2-minute rounds of:

• 200m Run
• 10 C2B Pullups
• ME Thrusters, 115#/75#

Rest 1 minute between rounds

June 2, 2014

Strength

• Squat Snatch, 5x2 (all at same weight)
• Strict/weighted ring dips between sets

WOD

4 Rounds for time of:

• 10 Squat snatch, 95#/65#
• 10 Strict ring dips
• 30 Double unders