Skill: S2O % Work (10, 8, 6, 6, 4) %55, 75, 80, 80, 85% – Week 2 (0:00, 2:30, 5:00, 7:30, 10:00) WOD: “For Time” Part A: 30-20-10 Toes to Bar Double Unders *After every Round 5 HSPU (15 total reps) 10 Min Cap Part B: 50-40-30-20-10 ABMAT Sit Ups Double Unders *5 HSPU […]
Skill: Back Squat % Work (10, 8, 4, 2, 2) %55, 75, 85, 90, 90% (0:00, 2:30, 5:00, 7:30, 10:00) WOD: AMAP In 4 minutes complete: 15 Thrusters (95/65) 10 Bentover Rows (95/65) 5 Alt Front Rack Lunges (95/65) with the remaining time complete AMAP Muscle Ups (mod: Pull ups, Jumping Pull Ups) 4 […]
Skill: Front Squat % Work (10, 8, 4, 4, 3) %55, 75, 85, 85, 90% Week 4 WOD: Ladder 3-6-9-12…. for 18 Minutes Alt Pistols 1 for 1 2 Handed KB/DB Bentover Row (45/30) 2 Handed Step Ups (45/30) (20″) 25 Jump Ropes (preferably Double Unders)
Skill: 30 HSPU For Time (old times 12.23 and 1.20) WOD: 15 MIN AMRAP 10 S2O (115/65) 10 Deadlifts (115/65) 10 Box Jumps (20″) 10 Pull Ups (mod: jumping pull ups) *We will perform 2 Heats. Heat 1 will judge Heat 2 and vice versa.
4 AMRAPS 4 People Per AMRAP Each AMRAP is 5 minutes long 2 Min rest between Parts Part A: 15 Dips 15 TRX Rows Part B: 10 Hollow Rocks 10 Weighted Crunches (45/25) Part C: 10 Bench Presses (135/95) 10 Toes to Bar Part D: 15 Barbell Bicep Curls (65/30) 15 Calorie Row […]
Skill: Back Squat % Work (10, 8, 4, 4, 3) %55, 75, 85, 85, 90% Week 4 WOD: 21 min EMOM Min 1 – 15 Wall Balls (20/14) Min 2 – 10 Plate Burpees (45# black plate) Min 3 – 5 Power Cleans (135/95) continue for 21 minutes total *Scale the workout as needed. […]
Skill: S2O – % Work (10, 8, 8, 6, 6) %55, 70, 75, 80, 80% (week 1) WOD: MIKE P 20 Min AMRAP of 10 One Arm KB Presses 1 for 1 (each side) (55/35) 20 HRPU 30 KBS (55/35) 40 WJR Repeat From: 6.28.13
Skill: Snatch – 5 TNG Reps Every 2 minutes for 5 rounds @ 75% of 1RM (0:00, 2, 4, 6, 8) WOD: Fight Gone Bad Muscle Snatch (75/45) HRPU Box Jump (20″) SDHP (75/45) Jump Rope (Preferably Double Unders) 3 Rounds 1 Min Rest In between Rounds In this workout you move from […]
Skill: Front Squat % Work (10, 8, 6, 6, 4) %55, 70, 75, 75, 80% (0:00, 2:30, 5:00, 7:30, 10:00) WOD: 4RFNT Max Effort 10 Ring Dips 15 Toes to Bar 6 Bentover Rows (115/65) 20 FF Bar Hop Overs Max Effort until Failure of the following Barbell Complex: Power Clean (stand it up) then […]
2 Min Squat 1.45 Plank 1.30 Jump Rope 1.15 Mountain Climber 60 Second Wall Sit 45 Sec Burpees 30 Sec Push Ups 15 Seconds Squat Jump Rd 1: Perform 15 Seconds of SJ Rd 2: Perform 30 Sec of Push Ups, 15 Seconds of SJ Rd 3: Perform 45 Sec Burpees, 30 Sec of Push Ups, 15 Seconds of […]
Skill: Clean – 5 TNG Reps Every 2 minutes for 5 rounds @ 70% 1RM (0:00, 2, 4, 6, 8) WOD: “Survival” From 0:00-3:00 1 round of: 6 Deadlifts (245/185) 10 Bar Over Burpees (forward hop over) 10 ABMAT Sit Ups From 3:00-6:00 1 round of: 6 Deadlifts (245/185) 12 Bar Over Burpees […]
Skill: Back Squat % Work (10, 8, 6, 6, 4) %55, 70, 75, 75, 80% (0:00, 2:30, 5:00, 7:30, 10:00) WOD: 20 Min AMRAP 10 Alt KB/DB Snatches (50/30) 20 Goblet Squats (50/30) 30 Hollow Rocks
Skill: Front Squat % Work (10, 8, 6, 6, 4) %55, 75, 80, 80, 85% WOD: AMRAPS Each AMRAP is 5 minutes Rest in between each is 5 minutes Part 1: 12 Burpees Box Jump Overs (23/20) 12 Front Squats (115/75) 12 Weighted Crunches (45/25) Part 2: 10 Burpees Box Jump Overs (23/20) […]
Skill: Snatch – 2 Reps EMOM for 8 minutes @ 85% 1RM Every 3 min for 21 minutes perform: 15 Pull Ups 10 HSPU 5 Snatches (105/75) 1 Rope Climb
10 Round EMOM Min 1: 10 Deadlifts (185/155) Min 2: 15 Wall Balls (20/14) Min 3: 16 One Arm KB/DB Presses (50/35) 1 for 1, Alt after 8 reps repeat 9 more cycles cycle (30 minutes)
Skill: Back Squat % Work (10, 8, 6, 6, 4) %55, 75, 80, 80, 85% WOD: 18 Min AMRAP 6 OHS (115/75) 12 OHL Steps (45 plate) 1 for 1 18 HRPU 24 Air Squats
Skill: Clean – 2 Reps EMOM for 8 minutes @ 80% 1RM WOD: 6RFT 5 Clean and Jerks (155/95) 10 Slam Balls (30/20) 28 V-Ups 20 min cap
Tabata Row Calories C2D Push Ups Alt Pistols ABMAT Sit Ups Box Jump Overs (23/20) 8 rounds at each station of 20 seconds of work followed by 10 seconds of rest. 1 min rest in between rounds Keep a constant running total reps per exercise.
Skill: Front Squat % Work (10, 8,8,6,6) %55, 70, 75, 80, 80% (take your 1RM at multiply by .55 (perform 10 reps), x .7 (8 reps), x .75 (8), .80(6), and .8(6) WOD: 12 Min AMRAP 50 Jump Ropes (preferably Double Unders) 2o KBS (70/50) 7 KB Jerks (70/50) 2 for 1
Skill: Squat Snatch – 2 reps @ 80% 1RM EMOM for 8 minutes WOD: 10 RFT 3 Squat Snatches (70% of 1 RM) 3 Rope Climbs (15’/14′)
Each Part is 8 Minutes 2 Min rest in between Part #1 Death By Muscle Up (Mod: Pull Up/Ring Row to Dip) (no Bands) Min 1 – perform 1 Muscle Up. Min 2 Perform 2, Min 3 Perform 3…continue as such until failure or until the 8 minutes are complete. Part #2 AMRAP […]
WOD: Josh R – For Time – 25 Min Cap Start the clock and perform: 10 Min EMOM of (80% of S2O weight) 3 Squat Cleans 3 S2O Directly into: 100 Wall Balls (20/14) *every time the wall ball hits the ground or the movement stops you owe 5 burpees on the spot
Skill: Back Squat % Work (10, 8,8,6,6) %55, 70, 75, 80, 80% (take your 1RM and multiply by .55 (perform 10 reps), x .7 (8 reps), x .75 (8), .80(6), and .8(6) WOD: 4RFT 12 Shoulder to Overheads (135/95) 12 Box Jumps (23/20) 12 Cleans (135/95) 12 Toes to Bar (mod: Hanging Knee Raises) […]
WOD: Rey – Ladder – 1, 2, 3, 4… 20 minutes Thrusters (95/65) T2B Box Jumps HRPU
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