Strength/Skill: Push Press, 10 x 1 @ 80%, EMOM WOD: Partner Battle, 25 minute cap Part A) 6 rounds of 2 Rope Climbs 15 HRPUs 15/10 Bike cals Part B) Run 2 laps (or 400m Row) (If it is raining, mod with 25 Burpees) Rules: Each person is completing their own 6 rounds. Switch between […]
Strength/Skill: Back Squat, 4×4 @ 80%, every 90 seconds WOD: For Time, 25 minute cap 3 rounds of 10 KB swings (70/50) 10 Box Jump Overs (24/20) (FB 30/24) Then Row 60/45 cals after 3 rounds 2 rounds of 15 KB swings (70/50) 15 Box Jump Overs (24/20) (FB 30/24) Then Row 60/45 cals after […]
For Time – Chipper 40 Burpees 20 Muscle Snatches (85/55) 10 Front Squats (85/55) 30 Burpees 20 Muscle Snatches (85/55) 20 Front Squats (85/55) 20 Burpees 20 Muscle Snatches (85/55) 30 Front Squats (85/55)
Strength/Skill: “Z-press” (seated shoulder press) 5 x 5, every 90 seconds WOD: EMOMs 8 round EMOM min 0, 2, 4, 6 – 15 Wall Balls (30/20) min 1, 3, 5, 7 – 40 foot OH KB walk, 20′ left / 20′ right (50/35) rest 2 mins 8 round EMOM min 0, 2, 4, 6 – […]
Strength/Skill: Box Back Squats, 5 x 4, every 2 minutes Pause on the box 2-3 seconds, no rocking WOD: Chipper, for time 100 DUs 50 Pistols, 1 for 1 100 DUs 30 Box Jumps (30/24) 100 DUs 10 Rope Climbs 100 DUs 50 Russian KB swings (70/50) 1 score of the time it takes you […]
Strength/Skill: Rowling, 10 frames For every meter under/over 100, you owe that number in HSPUs FB: 1 HSPU with a 5-second Handstand hold at the top for every meter under/over 100 18 minute cap WOD: 15 minute AMRAP 7 Pullups (FB = C2Bs) 7 Thrusters (115/75) 1 min plank 1 score of how many rounds […]
Strength/Skill: Clean 10 reps for time @ 90% Squat Clean is preferred 8 minute cap WOD: 27 min Partner Relay AMRAP 10 DB/KB Walking Lunges, holding 2 DBs/KBs, 1 for 1 (35s/25s ; FB = 50s/35s) 5 DB/KB Hang Cleans (35s/25s ; FB = 50s/35s) 10 T2B Partners switch every round (you do a round, […]
Strength/Skill: Snatch work Every 90 seconds: 3 x 7 Banded Snatch DLs, then 3 x 5 Snatch Pulls, then 3 x 3 Snatch High Pulls WOD: 8 RFT 10 Lateral Bar-over Burpees 7 HRPUs (FB: 7 Ring Dips) 3 Snatches (135/95) (FB: Squat Snatches) 1 score of the time it takes you to finish 8 […]
For Time – 30 minute cap 63 Wall Balls (20/14) 50 Cal Rower 42 Slam Balls (50/40) 50 Cal Bike 21 DB Cleans (50/35) 5 Laps 14 DB Cleans (50/35) 3 Laps 7 DB Cleans (50/35) 1 Lap
Strength/Skill: Front Squat, 4 x 2 @ 85%, every 90 seconds WOD: Partner For Time – 23 minute cap 60 Power Snatches (95/65) 150 Abmat situps 60 Front Rack Lunges (95/65) 1 for 1 Break up reps as you wish. One person works while the other rests. Pick up where your partner left off. 1 […]
Strength/Skill: Deadlift, 6 x 2, touch-and-go, 85% of 1RM, every 90 seconds WOD: 20 minute Ladder 2, 4, 6, 8… etc. Pullups HSPUs Ball-over-shoulder (50/40) FB – Keep pullups and HSPUs strict for rounds 2-10, then kip rounds 12+ 1 score
Strength/Skill: 3 Position Clean Complex, 5 x 1, EMOM 1 Complex = 1 Clean from floor + 1 Clean from low hang + 1 Clean from high hang all without dropping the bar WOD: Sprint Intervals – 25 minute running clock 15 KB swings, overhead (70/50) 35 Double Unders 14/10 Bike cals 2 min rest […]
Strength/Skill: Back Squat, 4 x 8 @ 60%, every 90 seconds WOD: Test Day 1000m Row – 6 min cap 60 T2B for time – 6 min cap FB – 75 100 Wall Balls (20/14) for time – 6 min cap FB – 70 @ 30/20 24 minute total cap Take no more than 3 […]
Strength/Skill: S2O EMOM min 1 – 3 Push Presses @ 65% of 1RM S2O min 2 – 4 Push Jerks @ same weight 3 rounds from racks WOD: Pyramid Chipper, for time 3 Clean and Jerks (155/105) 1 min rest 3 Clean and Jerks (155/105) + 10 HRPUs 1 min rest 3 Clean and Jerks […]
Chipper – For Time KB Complex Ladder (7 KB DL, 6 Double KBS, 5 Front Squat, 4 Thruster) 5 Burpees After Each Complex 1 complex, 5 burpees 2 complexes, 2 Laps around the parking lot, 3 complexes, 15 burpees, 4 complexes, 2 Laps around the parking lot, 5 complexes, 25 burpees, Finish with 5 laps […]
Strength/Skill: Snatch, 7 x 1 EMOM **Pause at the knee and at the hip. Increase weight as you see fit. WOD: 3 Round AMAP 1 min of max Russian swings (70/50) 1 min of max HSPUs 1 min of max Power Snatches (95/65) 1 min of rest / record score. Repeat 2 more times. Record […]
Strength/Skill: Every 90 seconds 3 x 10 Front Squats @ 50%, right into 3 x 5 Thrusters @ around your front squat weight, right into 3 x 5 Box Jump, max height for 5 reps Front Squats and Thrusters off of racks. WOD: 3 RFT – 19 min cap 25/17 cal Bike 20 HRPUs (FB […]
Strength/Skill: Deadlift, 4 x 3 @ 70%, every 90 seconds **One single, drop, then hold on for last two reps. WOD: Partner Sprints 5 Rounds each of 15 DL (155/105) 10 Lateral Bar-over Burpees 5 Cleans (155/105) One partner does a full round at a time. While one partner is working on a round the […]
Strength/Skill: S2O, 4 x 2/3 @ 80% of 1RM S2O, every 90 seconds **Ideally we want this to be a Push Press. WOD: 23 min Partner AMRAP 50/35 cal Row or 40/25 cal Bike 40 Floor Press (115/75) 40/25 cal Bike or 50/35 cal Row 40 S2O (115/75) 50/35 cal Row or 40/25 cal Bike 40 […]
Strength/Skill: Back Squat, 10 x 1 @ 90%, EMOM If an EMOM is too fast, go every 90 seconds for an 8 x 1. WOD: AMRAPs (18 – 22 mins) 7 min AMRAP 50 Double Unders 3 Rope Climbs 20 alternating Pistols, 1 for 1 2 min accumulated front support after AMRAP 5 min AMRAP, […]
200 Double Unders 50 Wall Balls 150 Double Unders 50 SDHP (75/45) 100 Double Unders 50 Thrusters (75/45) 50 Double Unders 50 Push Press (75/45) For Time Chipper 30 min cap
Strength/Skill: Front Squat, 5 x 5 @ 70%, every 2 minutes WOD: Ladder, for time 20 – 16 – 12 – 8 – 4 DB Snatch, alternating 1 for 1 (60/40) Pistols, alternating 1 for 1 After each round run to the fence and back 2 times, or if it’s cold or raining run rig […]
Strength/Skill: Deadlift, 6 x 1 @ 90%, EMOM WOD: 10 min Ladder 1-2-3-4-5-6 etc… of: DL (315/225) Strict Pullups rest 3 mins, then For Time (12 minute cap): 50 BF situps (20/14) 50 HRPUs 50/35 Bike cals record time You will have 2 scores at the end of the workout, how far you got through […]
Strength/Skill: Cleans, 6 x 2 (1 power + 1 squat), every 90 seconds **Focus – effort on the pull WOD: AMAP With 4 minutes on the clock: 10 Box Jumps (30/24) 10 Russian swings (70/50) 50 Double Unders AMAP Cleans @ 75% of your 1RM 1 min rest Repeat 2 more times (3 total) Record […]
Strength/Skill: Back Squat, 5 x 6 @ 70%, every 90 seconds WOD: 28 minute Partner AMRAP – 2 mins on / 2 mins off 30/21 Row cals 12 Lunges, 1 for 1, holding 2 DBs or KBs (50s/35s) 15 HSPUs (3″ deficit) Athletes 19+ do 20/14 cal Bike Pick up where your partner left off […]
Strength/Skill: Push Jerk, 4 x 6 @ 70%, every 2 minutes WOD: 6 RFT 10 T2B (FB – 15) 15 Burpees 5 SDHPs (135/95) (FB – 8) 20 minute cap record your time
Categories
Recent Posts
Archives
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- May 2022
- April 2022
- March 2022
- February 2022
- January 2022
- December 2021
- November 2021
- October 2021
- September 2021
- August 2021
- July 2021
- June 2021
- May 2021
- April 2021
- March 2021
- February 2021
- January 2021
- December 2020
- November 2020
- October 2020
- September 2020
- August 2020
- July 2020
- June 2020
- March 2020
- February 2020
- January 2020
- December 2019
- November 2019
- October 2019
- September 2019
- August 2019
- July 2019
- June 2019
- May 2019
- April 2019
- March 2019
- February 2019
- January 2019
- December 2018
- November 2018
- October 2018
- September 2018
- August 2018
- July 2018
- June 2018
- May 2018
- April 2018
- March 2018
- February 2018
- January 2018
- December 2017
- November 2017
- October 2017
- September 2017
- August 2017
- July 2017
- June 2017
- May 2017
- April 2017
- March 2017
- February 2017
- January 2017
- December 2016
- November 2016
- October 2016
- September 2016
- August 2016
- July 2016
- June 2016
- May 2016
- April 2016
- March 2016
- February 2016
- January 2016
- December 2015
- November 2015
- October 2015
- September 2015
- August 2015
- July 2015
- June 2015
- May 2015
- April 2015
- March 2015
- February 2015
- January 2015
- December 2014
- November 2014
- October 2014
- September 2014
- August 2014
- July 2014
- June 2014
- May 2014
- April 2014
- March 2014
- February 2014
- January 2014
- December 2013
- November 2013
- October 2013
- September 2013
- August 2013
- July 2013
- June 2013
- May 2013
- April 2013
- March 2013
- February 2013
- January 2013
- December 2012
- November 2012
- October 2012
- September 2012
- August 2012
- July 2012
- June 2012
- May 2012
- April 2012
- March 2012
- February 2012
- January 2012
- December 2011
- November 2011
- October 2010
- August 2010
- March 2010
- February 2010