Form_Titles_WOD.jpg

Thursday Jan 03, 2019

Part A. 
5 sets:
30s Wall Facing HS Hold
30s Heavy D-Ball Bear Hug Hold (150/100)
30s Goblet Squat Hold *active bottom of squat (70/53)
30s Weighted Hip Extension (45/35# plate)

WOD: 
15m AMRAP
15 C2B Pull-Ups
20 MB Sit-Ups (20/14)
15 S2OH (135/95)

Wednesday Jan 02, 2019

Part A. 
Deadlift
2 Rounds
7 @ 65%
5 @ 75%
3 @ 80%
2 @ 85%

WOD:
E3MOTM x 5
10 T2B
11 Box Jump Overs (30/24")
12 OHS (95/65)

Tuesday Jan 01, 2019

Happy New Years!

Partner "Glen"
Teams of 2 
For time:  
30 Clean and Jerks (135/95) *one partner works at a time
1 mile run (together)
10 Rope Climbs (sub 3:1 strict pull-ups or ring rows)
1 mile run (together)
100 burpees (synchro) 

Monday Dec 31, 2018

Part A. 
Take 15 min to...
Find your 20RM Back Squat 

WOD: 
5 Round for time (12m CAP)
6 Strict HSPU 
8 Thrusters (135/95)
10 Box Jumps (34/30")
 

Sunday Dec 30, 2018

Part A. 
3x8 Romanian Deadlift 
3x12 Pendlay Row 
3x16 Front Rack Reverse Lunges
3x20 Weighted Abmat Sit-Ups

WOD:
5 Rounds: (15m CAP)
15 OHS (115/75)
15 KBS (70/53)
2 Rope Climbs 

Saturday Dec 29, 2018

WOD: (30m CAP)
Teams of 3 
3 Rounds:
60 HSPU (sub box or seated DB strict press)
20 Bar MU (sub 2:1 C2B, box, band or 1:1 pull-up+dip)
Immediately into: 
30 Power Snatch (75/55)
30 Power Snatch (95/65)
30 Power Snatch (115/75)
30 Power Snatch (135/95)
30 Power Snatch (155/105)
30 Power Snatch (165/115)

Friday Dec 28, 2018

Part A. 
Every 90s x 8 
Power Clean + Hang Squat Clean + Squat Clean 
*build every round

WOD: 
3m AMRAP 
10/8 Cal Assault Bike (sub rower if needed)
9 Power Cleans (115/75)
Rest 3 min 
3m AMRAP 
10/8 Cal Assault Bike 
7 Hang Squat Cleans (135/95)
Rest 3 min 
3m AMRAP 
10/8 Cal Assault Bike
5 Squat Cleans (165/115)

Thursday Dec 27, 2018

Part A. 
12m EMOM
1 Push Jerk + 1 Split Jerk
*build to a challenging weight

WOD: 
12m AMRAP
12 Alt DB Step Ups (50/35)4 Man Makers (50/35)12 T2B*Man Maker = Push-Up+Row Right+Push-Up+Row Left+Squat Clean+Thruster

Wednesday Dec 26, 2018

Part A. 
Snatch Balance
2 Rounds: 
5 @ 80% (1RM Snatch)
3 @ 90%
3 @ 100%
2 @ 110%

WOD: 
6m AMRAP
30 DU (5 attempts; 60 singles)
10 Alt DB Snatch (70/50)
Rest 3 min 
6m AMRAP
30 Air Squats
10 Power Snatch (95/65)

Monday Dec 24, 2018

12 Days of Xmas (50 min Clock)
1 rep Clean and Jerk (225/155)
2 reps Ring Muscle Ups (2 Bar Muscle Ups, 2:1 Chest to Bar)
3 reps Box Jump (30/24)
4 reps Hang Squat Snatch (135/95)
5 reps Bar Facing Burpee
6 reps Alt Pistols
7 reps Push Press (135/95)
8 reps Toes 2 Bar
9 reps Wall Ball (20/14)
10 reps Chest to Bar
11 reps HSPU
12 reps Front Squats (225/155)
*Two barbells
*Performed just like the song. So: 1, 21, 321, 4321, 54321, etc. 


Sunday Dec 23, 2018
Part A. 
4x7: Weighted Strict Ring Dips (sub weighted or HR push-ups)
4x7: Pausing KB Waiter Squats (each side)
4x25: Sit-UPs 

WOD: 
12m AMRAP
12 Thrusters (115/75)
12 KBS (70/53)
100m Run

Saturday Dec 22, 2018

Teams of 3
30m AMRAP:
8 DB Single Arm Hang Clean and Jerks (50/35) *switch arms after 4 reps
10 MB Squat Jumps (20/14)
12/8 Cal Bike
*switch after completing full rounds.

Friday Dec 21, 2018

Part A. 
Front Squat 3's
Min 1: 3 @ 55%
Min 2: 3 @ 65%
Min 3: 3 @ 75%
Min 4-10: 3 @ 80%

WOD:
10m EMOM
10 Wall Balls (20/14 @ 10ft)
30 DU 
*both movements to be done in the 1 minute time frame. 

Rest 1 min 

6m EMOM
6 Power Snatch (115/75)
6 HSPU 
*both movements to be done in the 1 minute time frame. 

Thursday Dec 20, 2018

WOD:
24m AMRAP
16 DB Lunges (50/35)
12 Devils Press (50/35)
8 DB Box Step Overs (50/35)

Wednesday Dec 19, 2018

Part A. 
"Unbroken Push Press"
5 reps 
1 min rest
10 reps
2 min rest
15 reps
3 min rest
20 reps
*score is total completed reps. 
*find your starting weight!

WOD: 
6 Squat Clean Thrusters (165/115)
12 C2B (sub regular pull-ups/banded/ring rows)
15 Burpees Over the Bar 

Tuesday Dec 18, 2018

Part A. 
Close Grip Bench Press
15m EMOM
Min 1-5: 5 reps (any weight building up to 80%)
Min 6-15: 3 reps @ 80%

WOD: 
10m AMRAP 
8 Deadlift (275/185)
6 HSPU 
4 Ring MU (sub bar/box/band/MU transition) 

Monday Dec 17, 2018

Part A. 
Overhead Squats:
2 Rounds: (16m CAP)
7 @ 65%
5 @ 75%
3 @ 80%
3 @ 85%

WOD: 
Nasty-ish Girls
15m AMRAP
2 MU (sub bar/box/band/transitions)
4 Hang Cleans (135/95)
8 Front Squats (135/95)

Sunday Dec 16, 2018

Part A. 
Every 90s x 6
20/14 Cal Row 
Max Push-Ups in remaining time 

WOD: 
20m AMRAP
200m Run 
40 Single Arm KB Thrusters (53/35)
200m Run
40 KBS 
200m Run 
40 Burpees to target (target 6" above outstretched hand)

Saturday Dec 15, 2018

WOD:
Teams of 2
15m AMRAP
20 Front Rack Barbell Reverse Lunges (125/85)
50 DU (sub 2:1 singles)
20 SDLHP (125/85)
4 min REST 
10m AMRAP
15 Back Squats (125/85) *from ground
50 DU 
15 GHD Sit-Ups (sub weighted v-ups or MB sit-ups)
*partners can split work however they wish. 

Friday Dec 14, 2018

Part A. 
Take 15 min to build to a heavy:
High Hang Squat Clean + Hang Squat Clean + Power Clean + Split Jerk 

WOD: 
"Mountain Man"
For time: 
30 Power Snatches (75/55)
800m Run
60 Thrusters
800m Run
30 Power Snatches 

Thursday Dec 13, 2018

Part A. 
Deadlift: 
8x3 
*work to a heavy triple for the day.

WOD: 
E4MOTM x5
9 Burpee Box Jump Overs (24/20")
15 DB Front Squats (70/50)
15/12 Cal Assault Bike 

Wednesday Dec 12, 2018

WOD: 
"Fran"
21-15-9
Thrusters
Pull-Ups

Rest 10 min 

"Grace"
For time: 
30 Clean and Jerks (135/95)

Tuesday Dec 11, 2018

Part A. 
Close Grip Bench Press
15m EMOM
Min 1-5: 5 reps (any weight building up to 80%)
Min 6-15: 3 reps @ 80%

WOD: 
10m AMRAP 
8 Deadlift (275/185)
6 HSPU 
4 Ring MU (sub bar/box/band/MU transition)

Monday Dec 10, 2018

Part A. 
Back Squats:
2 Rounds: 
7 @ 65%
5 @ 75%
3 @ 80%
3 @ 85%

WOD: 
2/2/2, 4/4/4, 6/6/6, etc. 
OHS (95/65)
T2B
Wall Ball (20/14 @ 10ft)

Sunday Dec 09, 2018

WOD: 
28m EMOM
Min 1: 4 Hang Power Snatch (155/105)
Min 2: 8 Burpee Box Jump Overs (24/20")
Min 3: 12 DB Thrusters (50/35)
Min 4: 12 Ring Dips (sub HR Push-Ups or Ring Push-Ups)

Saturday Dec 08, 2018

WOD: 
Teams of 2
100 reps of the complex: 
1 Deadlift (125/85)
1 Hang Squat Clean 
1 S2OH 
1 Thruster
*the bar must not be dropped at anytime
*if the bar is dropped there is a 10 burpee penalty for both partners
*when you exchange the bar, the resting partner must run 200m before getting the bar back.  

Friday Dec 07, 2018

Part A. 
Take 15m to build to a heavy complex of: 
1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk 

WOD: 
For time: (15m CAP)
400m Run
20 Alt Pistols
21 Alt DB Snatch (70/50)
20 Alt Pistols
300m Run
15 Alt Pistols
15 Alt DB Snatch
15 Alt Pistols
200m Run
10 Alt Pistols
9 Alt DB Snatch
10 Alt Pistols. 

Thursday Dec 06, 2018

Part A. 
2 Rounds for time:
35 GHD Sit-Ups (sub half range of motion, weighted v-ups or MB sit-ups for newer athletes)
100' HS Walk (sub 100 Shoulder Taps or accumulate a 90s wall facing HS Hold)
20 D-Ball or Sandbag Over the Shoulder (150/100#)

WOD: 
8m AMRAP
16 Pull-Ups
12 Lateral Bar Burpees
8 S2OH (155/105)
Rest 3 min 
4m AMRAP
8 C2B
6 Bar Facing Burpees
4 S2OH (205/145)

Wednesday Dec 05, 2018

Part A. 
Push Press Party: 
12m EMOM
Min 1-3: 4 @ 75%
Min 4-6: 3 @ 80%
Min 7-9: 2 @ 85%
Min 10-12: 1 @ 90%+

WOD: 
4 Rounds for Time: (12m CAP)
12 OHS (155/105)
24 KBS (70/53)
100m Sprint

Tuesday Dec 04, 2018

Part A. 
E2MOTM x 6
Power Snatch + Hang Squat Snatch + Squat Snatch
*build 

WOD: (14m CAP)
10-9-8-7-6-5-4-3-2-1
20-18-16-14-12-10-8-6-4-2
Hang Power Cleans (185/135)
Wall Balls (20/14 @ 10ft)

Monday Dec 03, 2018

WOD: 
For time: (25m CAP)
100 DU 
5 BMU (2:1 C2B, box, banded) 
50 Cal Row
5 BMU
50 Box Jump Overs (24/20")
5 BMU
50 Thrusters (75/55)
5 BMU 
50 Box Jump Overs 
5 BMU
50 Cal Row
5 BMU
100 DU  

Sunday Dec 02, 2018

Part A. 
4 Rounds: 
1 min D-Ball or Sandbag Hold (150/100)
30/21 Cal Row 
*for every D-Ball drop within the minute, 5 Burpee penalty before you may begin your row. 

WOD: 
7 Rounds: (15m CAP)
9 Power Snatch (95/65)
15 Wall Balls (20/14 @ 10ft)
15/12 Cal Assault Bike - sub 200m run if all bikes are taken.  

Saturday Dec 01, 2018

WOD: 
Teams of 3 
(30m CAP)
2 Rounds:
200m Run (together)
100 Power Snatches (75/55)
200m Run (together)
100 Box Jump Overs (24/20")
200m Run (together)
100 Thrusters (95/65) 

Friday Nov 30, 2018

Part A. 
Tempo Front Squats: 
5x3 
*build to a heavy 3
*31x1 tempo (3s eccentric, 1s pause, explode up, 1s at top)

WOD:
4 Rounds: (13m CAP)
15 OHS (125/85)
12 Ring Dips
10 Double DB Clean & Jerk (50/35)

Thursday Nov 29, 2018

Part A. 
E2MOTM x6
40 DU (sub 2:1 singles) + 2 Rope Climbs 
*sub heavy 100' farmers carry in place of rope climbs.

WOD: 
16m AMRAP
500m Row
15 T2B
15 Double Russian KB Swing (70/53)
15 T2B
15 Goblet Squat (70/53)

Wednesday Nov 28, 2018

WOD:
24m EMOM
Min 1: 100m Sprint
Min 2: 15 Pull-Ups
Min 3: 10 Deadlift (255/175)
Min 4: 12 Ring Push-Ups

Tuesday Nov 27, 2018

Part A. 
Push Jerk (12m CAP)
15 @ 55%
10 @ 65%
8 @ 70%
6 @ 75%
*rest 90s between each set
*from rack

WOD: 
14m AMRAP
7 Front Squats*
7 HSPU 
7 Lateral Bar Burpees
*Every 2 Rounds increase weight:
1-2) 95/65
3-4) 135/95
5-6) 165/115
7-8) 185/125
9-10+) 205/145

Monday Nov 26, 2018

Part A. 
Back Squat Party: 
0:00-3:00: 4 @ 75%
3:00-6:00: 3 @ 80%
6:00-9:00: 2 @ 85%
9:00-12:00: 1 @ 90%+

WOD:
3 Rounds for time: (14m CAP)
50' Single Arm DB OH Lunge (must switch arms @ 25') (70/50)
6/4 Ring MU (sub bar/box/band/transition)
400m Run 

Sunday Nov 25, 2018

Part A. 
4x8 Tempo DB Push Presses (3s eccentric)
4x8 Tempo DB Bent Over Row (3s eccentric)
4x ME Ring L-Sit Hold 

WOD: 
E4MOTM x 5
15/12 Cal Row 
12 Ring Dips (sub HR Push-Ups or Ring Push-Ups)
6 Squat Snatches (135/95)

Saturday Nov 24, 2018

WOD:
Teams of 2
12m AMRAP
4 Hang Power Cleans (155/105)
6 Back Squats (155/105) *from floor
8 S2OH 
Rest 5 min 
12m AMRAP
4 Power Snatch (135/95)
6 OHS (135/95)
8 Bar Facing Burpees 
Partner 1 must do a full round before switching with Partner 2 who will also perform a full round. Tit for tat rounds for the entirety of the AMRAP.

Friday Nov 23, 2018

Part A. 
Thrusters
5 reps
Rest 1 min
10 reps
Rest 2 min
15 reps
Rest 3 min
20 reps
*reps must be unbroken to count. Go 5-10 pounds heavier than the last time we did this. 
*record total time.

WOD: 
3 Rounds: 
200m Run
21 Alt Pistols
15 Alt DB Snatch (70/50)
9 T2B 

Wednesday Nov 21, 2018

Part A. 
Deadlift
5x10
*Work up to a heavy 10; no bouncing; no letting go of the bar. 

WOD: 
12m AMRAP
12 Lateral Bar Burpees
8 Front Squats (165/115)
6 Strict HSPU 

Tuesday Nov 20, 2018

Part A. 
Tempo Bench 3's
30x1 tempo (3s eccentric, 0 pause, explode up, 1s at the top)
Min 1) 3 @ 50%
Min 2) 3 @ 60%
Min 3) 3 @ 70%
Min 4-10) 3 @ 80%

WOD:
16m AMRAP
60 DU (sub 5 attempts and 120 singles)
30 OHS (115/75)
15 Double KB Deadlift (70/53)

Monday Nov 19, 2018

Part A. 
Snatch
6x1
1 Snatch High Pull + 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Below Knee Squat Snatch 
*build to a heavy complex.

WOD: 
5m AMRAP 
15 Pull-Ups
15 KBS (53/35)
15 Wall Balls (20/14 @ 9ft)

Rest 3 min 

4m AMRAP
10 C2B Pull-Ups
10 Russian KBS (70/53)
10 Wall Balls (20/14 @ 10ft)

Rest 3 min 

3m AMRAP
5 BMU 
5 KBS (70/53)
5 Wall Balls (30/20 @ 10ft)

Sunday Nov 18, 2018

Part A. 
Superset: 
5x15 Sandbag Squats 
and
3x12 Bent Over Barbell Row 

WOD: 
21-15-9
Box Jump Overs (24/20")
Thrusters (115/75)
Assault Bike Calories 

Saturday Nov 17, 2018

WOD:
Teams of 2
100 Pull-Ups (while partner hangs)
100 Push-Ups (while partner holds plank)
100 Sit-Ups (while parter holds a hollow body)
100 Air Squats (while partner holds a wall sit)
100 Wall Balls (while partner does alt lunges)
100 Slam Balls (40/20) (while partner holds plate OH (45/35))
100 Plank Jacks (while partner does mountain climbers)
200 Double Unders (while partner does WB toe taps) 

Friday Nov 16, 2018

Part A. 

Clean & Jerk Complex
E2MOTM x 6
Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk 
*build to a heavy complex. 

WOD: 
12m AMRAP
2 Ring MU (sub bar/box/2:1 pull-up+dip)
25' HS Walk
16 Alt Pistols
25' HS Walk

Thursday Nov 15, 2018

Part A. 

10m EMOM 
Odds: 50' Double KB Overhead Walking Lunge
(if mobility is a limiter, sub a heavy overhead plate carry instead)
Evens: 50s Heavy KB Front Rack Hold 

WOD:
4 Rounds:
3m AMRAP
15 Push Press (115/75)
10 Front Rack Lunges 
5 Bar Facing Burpees
Rest 1 min

Wednesday Nov 14, 2018

Part A. 

Strict Press Party!!
0:00-3:00: 4 @ 60%
3:00-6:00: 3 @ 70%
6:00-9:00: 2 @ 80%
9:00-12:00: 1 @ 90%+

WOD: 
"Viper"
13 min CAP 
60/42 Cal Row
50 Box Jump Overs (24/20")
40 T2B
30 Power Snatches (135/95)

Tuesday Nov 13, 2018

Part A. 

Superset: 
4x8 Close Grip Bench (same weight across all sets - build up first)
4x21 DB Floor Press 
*Rest 2 min in between sets

WOD: (18m CAP)
For time:
800m Run
30 Clean and Jerk (135/95)
Rest 3 min 
For time:
30-20-10
KBS (53/35)
Thrusters (75/55)
*GO HARD!!

Monday Nov 12, 2018

Part A. 

12m EMOM
Odds: 3 Front Squats (70% 1RM)
Evens: 6 Back Squats (70% 1RM Front Squat)

WOD:
18m AMRAP
Buy-In:
3 Rounds: 
400m Run
10 OHS (125/85)

In remaining time:
Max Rounds: 
4 Strict HSPU 
7 C2B Pull-Ups
12 Goblet Lunges (70/53) 

Sunday Nov 11, 2018

Part A. 

Superset: 
5x15 Sandbag Squats 
and
3x12 Bent Over Barbell Row 

WOD: 
21-15-9
Box Jump Overs (24/20")
Thrusters (115/75)
Assault Bike Calories 

Saturday Nov 10, 2018

Teams of 2: 

For time: (35 min CAP)
400m Run (together)
40 KBS (70/53)
400m Run 
30 OHS (115/80)
400m Run 
40 Synchro BF Burpees
400m Run 
30 C2B Pull-Ups
400m Run 
40 Box Jumps (30/24")
400m Run 
30 Squat Cleans (115/80)
400m Run

Friday Nov 09, 2018

Part A.
Take 15 min to build to a heavy complex of: 
1 Squat Clean + 3 Front Squats + 1 Split Jerk

WOD:
12m AMRAP
2/2, 4/4, 6/6, etc.
Snatch (135/95) *may power or squat
BMU (sub box or band)

Thursday Nov 08, 2018

Part A.
12m EMOM
Odds: 15/12 Cal Row
Evens: 15 GHD Sit-Ups (sub weighted V-Ups or weighted sit-ups)

WOD: 
4 Rounds: (13m CAP)
15 Back Squats (165/115) *from rack
20 T2B / HSPU (alternate movements every round; i.e. Rnd 1: T2B/Rnd 2: HSPU)

Wednesday Nov 07, 2018

Part A.
Deadlift 3's

10 min EMOM
Min 1: 3 @ 55%
Min 2: 3 @ 65%
Min 3: 3 @ 75%
Min 4-10: 3 @ 80% 

WOD: 
4 Rounds:

3 min CAP
Buy In:
60 DU (sub 5 attempts and 120 singles)
16 DB Front Rack Lunges

In remaining time: 
ME Bar Facing Burpees

1 min REST (between rounds)

Tuesday Nov 06, 2018

Part A.
4 x 100m Sandbag Carry (must carry in bear hug)
*Rest 2 min in between 

WOD: 
"Jackie" (11m CAP)
1000m Row
50 Barbell Thrusters (45/35)
30 Pull-Ups

Monday Nov 05, 2018

PART A

Snatch Complex: 
E2MOTM x 6
Power Snatch + OHS + Snatch Balance + Hang Squat Snatch
*Build

WOD:
20 min CAP

For Time: 
60 Deadlift (135/95)
45 OHS 
30 S2OH

Friday Nov 02, 2018

PART A

Every 90s x 8
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
*Build

WOD:
”Karen Lifts”
150 Wall Balls
*Every 2 min
7 Deadlift (255/155)

Thursday Nov 01, 2018

PART A

Thrusters:
5 reps
rest 1 min.
10 reps
rest 2 min.
15 reps
rest 3 min.
20 reps
*Reps should be unbroken. Find a starting weight to use all the way through.

WOD:
E3MOTM x 5
200m run
50’ DB walking lunge (50/35) *DB in front rack
ME HS push-ups in remaining time