Month: April 2014

7RFT 15 KB Swings (50/35) 20 Weighed Jump Ropes 15 Power Cleans (95/65)    

Skill:  Front Squat 5-5-3-3-3   20 Min AMRAP Partner A: 5 Front Squats (185/115) 8 Alt D Snatches (50/30) 11 Box Jumps (24/20)   Partner B: 60 Second Plank   On person works on the AMRAP while the other planks.  When the plank is over the partners switch and pick up where the other left […]

Skill:  EMOM Shoulder to Overhead 3 Reps   WOD:  AMAP Burpees With 4 minutes on the clock complete: 20 Goblet Squats (50/35) 20 Weighted Crunches (35/15) 20 Shoulder to Overheads (115/75) With the remaining time from the 4 minutes complete as many as possible Burpees until the 4 minutes runs out   Rest 90 seconds […]

Buy In:  500 Meter Row Then 3 Rounds of: 10 Power Cleans (135/95) 10 Bar Over Burpees   Then   3 Rounds of: 15 KB Swings (50/30) 15 KB Step Overs (20″)    

Person A: 100 Double Unders 50 Pull Ups 100 Lunges holding slam ball  (30/20) 50 Weighted Crunches (45/25) 100 Slam Balls  (30/20) 50 Weighted Crunches 100 Lunges holding slam ball 50 Pull Ups 100 Double Unders   Person B:  Holds plate overhead

Skill: Snatch EMOM – 10 minutes (change weight every two minutes) Minutes 0 , 1 – 5 snatches Minutes 2, 3 – 4 snatches Minutes 4, 5 – 3 snatches Minutes 6, 7 – 2 Snatches Minutes 8, 9 – 1 Snatch   If you are working on form then just do 5 snatches every […]

For Time 20 – 15 – 10 Shoulder to Overhead (115/75) Box Jump (24/20) SDHP (115/75) Full Crunch KB Swing (70/45)   Cash Out:  Max Plank Hold

Skill:  Clean 10 MIN EMOM  Barbell Complex 1 Power Clean  1 Squat Clean  2 Front Squats  NO REGRIP    Rest until the 12 min mark    15 Min AMRAP  12 Front Squats (95/65) 12 HRPU  24 Double Unders (72 Singles)  

Burpee Broad Jump Squat Jump TRX Row Rope Slam Curl to Press Tire flip/Slam Ball ( one person on tire flip, the other on slam ball) Bench Press (make sure the arm extenders are out) – One bar at 65#, the other at 95# Burpees KB Front Squat Rower Full Crunch with med ball 1x […]

EMOM for 20 Minutes   Even Minutes: (0,2,4,6,8,10…18) 5 OHS Squats (135/95) 10 Bentover Rows (135/95)   Odd Minutes:(1,3,5,7,9,…19) 10 Deadlifts (135/95) 5 Push Presses (135/95)   *same weight for all exercises

For Reps Achieve as many reps as you can in 2 minutes. Change movement after 1 minute 1 Min Burpee 1 Min Wall Ball 1 Min Rest *****add up the burpees and walls balls together to get one score PER round. You should have 5 scores at the end of the WOD ex (40, 41, […]

Benchmark WOD:  4RFT of 7 SDHP (135/95) 14 Power Cleans (135/95) 21 Full Crunches        

AMRAP 30 min cap 5 Box Jumps (24/20) 10  Left Arm KB Press (50/30) 10  Right Arm KB Press (50/30) 15 KB Step Ups (50/30) (holding KB however you want) 20 KB Swings (50/30) 25 Air Squats  

Goal:  To get as many as cards as possible in 30 minutes Rest:  When needed How to do it: To perform the workout, you will start with a fully shuffled deck of cards (54 cards). All face cards (Jack, Queen, and King) have a value of 10. Aces will have a value of 11. Number cards […]

Glider  SSJ  TRX Row  Rope Slam  D. Incline Row  Tire Flip/ Burpee (one person does burpees while the other does a tire flip) KB Swing  Sumo Squat  Alt. Med Ball Push Ups  Rower  6″ Leg Raise Hold  [email protected] 30:30 [email protected] 30:20 [email protected] 30:20 [email protected] 20:20

With 22 minutes on the clock:   21-15-9 Clean and Jerk (135/95) Overhead Lunge (45/25) Weighted Crunch (45/25)   rest 2 min   AMRAP with remaining time from the 22 min 5 Plate Burpees 10 GTO (45/25) 15 Mountain Climbers (2 for 1)  

KB SDHP (70/40) Box Jumps (24/20) Russian Twists (2 for 1) Goblet Squat (70/40) Double Unders(singles x3) In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions.  The clock […]

Skill: OHS 10 Min EMOM 3 Overhead Squats   5 RFT 10 Overhead Squats (95/65) 15 Full Crunches 20 Wall Balls 15 Full Crunches 10 Snatches (95/65)

10 Minute EMOM Even Minutes: 10 Overhand Deadlifts (225/135) 5 or 10 Bar Over Burpees ODD Minutes: 10 Pull Ups 10 Toes to Bar   3 minute rest   12 Minute AMRAP 3 Bar Over Burpees 6 Deadlifts (225/135) 9 Weighted Crunches (45/25)   Cash Out: Buddy Bis with Bar  

Skill: Push Press/ KBS 5 Min Ladder 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16…. Shoulder to Overhead (115/75) KB Swing (70/40)   2 min rest   15 Min AMRAP -10 Front Squats (115/75) -15 HRPU -30 Doubles (Singles x3)   2 min rest   5 Min Ladder Continued -Pick up where you left off and continue for another 5 minutes

Sprint Weighted Squat TRX Row Rope Slam Side Plank to Press Hip Band Walk Shoot Throughs Burpee Box Jumps Lunge to Press Rower Side Plank [email protected]:30 [email protected]:30 [email protected]:30

Skill: Shoulder to Overhead (5×5) For Time Ladder: 1-10 Slam Balls 10-1 Push Press  (95/65) 10 Wall Balls (20/14)

Skill: Power Clean For Time 16 – 12 – 8 – 12 – 16 Power Cleans (135/95) Front Rack Alt. Lunges HRPU *1 Min plank after BETWEEN each round 30 min cap

25 minutes on the clock: 10 Thrusters (95/65) 15 Pull Ups 20 Alt. DB Snatches (50/30) 1 partner is working on the AMRAP while the other person is performing 20 full crunches and 20 v-ups. Once the person working on the crunches and v-ups are finished, the partners should switch and pick up where the […]

4 Min at each station DB Burpee Box Overs (30/15) Bench Press (135/95) Double Unders AMRAP 10 Deadlifts, 10 Bar over burpees Rower (meters)   1 min rest in between stations