WOD

Work Out of the Day

02.22.19

Open WOD 19.1

AMRAP in 15 min

19 Wall Balls 20#/14#

19 Cal row

02.21.19

Active Recovery Day

EMOM for 30 min

Min 1 200m run

Min 2 rest

Min 3 Assault Bike (:20 @ 80% and :10 easy)

Min 4 rest

Min 5 DBall cleans 80#/50#

Min 6 rest

02.20.19

A. Skill-Toes To Bar 15 minutes of dedicated work

Click for Scaling Options/Progressions

B. MetCon For Time w/ a 15 min cap

1000m row buy in then

30-20-10 of

Alt hang DB snatch 50#/35#

Box jump overs 24”/20#

^Rx+ 30”/24” BJO

02.19.19

A. Strength- Clean and Jerk

EMOM for 10 min

3 Clean and Jerk*

*choose your own weight

B. MetCon For Time w/ a 10 min cap

“Burpee Grace”

30 rounds of

1 Clean and Jerk 135#/95# + 1 Bar facing burpee

02.18.19

A. Strength- Back Squat

3 x 10 static load*

*w/ 20 rep back squat week 3 weight

B. MetCon AMRAP in 12 min

10 WBs 20#/14#

10 KB swings 53#/35#

30 DUs

Rx+ 30#/20# WB

02.16.19

8am Weightlifting

9am Community

*your guess is as good as mine...Coach Lanny is running the show

02.15.19

A. Strength- Deadlift

5 x 3 singles, progressive loads

B. MetCon AMRAP in 10 min

5 burpee pull ups

10 alt DB snatch 50#/35#

Rx+ sub 5 BMU for 5 burpee pull ups

02.14.19

A. Strength- Front Squats

5 x 5 front squats, static load

B. MetCon AMRAP* 12 min

3 Rnds

3 Thrusters 95#/65#

10 DUs

3 Rnds

6 Thrusters

20 DUs

3 Rnds

9 thrusters

30 DUs

*every 3 rounds add 3 thrusters and 10 DUs

02.13.19

For Time, on a running clock

4 Rnds

500m row

400m run

4 min rest

02.12.19

A. Strength- C&J complex

15 min to work to a heavy set of

3 power clean (TNG) + 3 push jerk

B. MetCon 5RFT w/ a 15 min cap

12 Box jumps 24”/20”

9 Power Clean

6 push jerk

Rx 135#/95#

Rx+ 155#/110#

02.11.19

A. Strength- 20 rep Back Squat week 6 (Last week)

1x20 reps (add 5-10% from week 5 weight)

B. MetCon AMRAP in 10 min

Max burpees*

*EMOM 10 WB 20#/14#, start the WOD w/ WBs

02.08.19

Not For Time

5 rounds w/ full rest in between

10 bench press

20/15 cal row

30 DUs

Rx+ DU sets are max unbroken, must be over 50 reps each round

02.07.19

A. Strength- Clean and Jerk

15 minutes to work to a heavy set of

1 power clean and 1 push jerk

B. MetCon For Time w/ a 20 min cap

1-2-3...8-9–10* of

Clean and Jerk 135#/95#

*10 WBs 20#/14# after each set

02.06.19

A. Strength- Deadlifts

5x5 TNG, progressive loads

B. MetCon For time w/ a 12 min cap

21-15-9 of

Burpee box jump overs 24”/20”

Deadlifts 225#/155#

02.05.19

A. Skill Work- Toes to Bar, No score

Click for Scaling Options/Progressions

B. AMRAP in 15 min

5 min max cal assault bike buy in, then

10 pull ups

15 power snatch 75#/55#

30 DUs

02.04.19

A. Strength- Back Squat 20 rep Wk5

B. MetCon AMRAP in 10 min

10 bar facing burpees

10 Thrusters 95#/65#

02.02.19

8am

Clean and Jerk Werk

  1. 10 x 1 Hang squat clean (5 second hold) + 1 split jerk

  2. 10x1 Squat clean and split jerk

9am

Team Work

02.01.19

20 min AMRAP on a running clock

5 min max cal assault bike

5 min max cal row

10 min of

10 alt DB snatches 50#/35#

15 ab mat sit ups

01.31.19

A. Strength- Barbell Complex

Work to find your heaviest set of,

3 push press + 3 thrusters + 6 front squats

B. MetCon For Time w/ a 13 min cap

21 thrusters 95#/65#

21 KB swings 70#/44#

100 DUs

15 thrusters

15 KB swings

75 DUs

9 thrusters

9 KB swings

50 DUs

01.30.19

AMRAP in 25 min

10 deadlifts 185#/125#

10 box jumps 24”/20”

2 rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats)

01.29.19

A. 10 Min of Skill work for DUs

Beginner- max total DUs

Novice- max sets of 10 unbroken

Intermediate- max unbroken

Advanced- 1. max sets of 50 unbroken OR 2. “Flight Simulator” (For Time 50-40-30-20-10 of DUs, each set unbroken)

B. MetCon For Time w/ a 13 min cap

1000m row

30 Clean and Jerks 155#/105#

^Rx+ 185#/125#

01.28.19

A. Strength- 20 Rep Back Squat Wk 4

1x20 reps (+5-10% over last week)

B. MetCon AMRAP EMOM in 10 min

Even minutes- burpees

Odd minutes - WBs 20#/14#

*Score is total of all burpees and WBs

01.26.19

8am Weight Lifting

A. Snatch accessory work

B. Snatch Complex

9am Community WOD

TBD, be ready for the unknown and unknowable

Sleds?

DBalls?

Tires?

Partner/Team?

01.25.19

A. Strength- Clean and Jerk

10x1 Full squat clean and jerk

B. MetCon 10 rounds for time w/ a 15 min cap

3 Power Clean 185#/125#

9 WBs 20#/14#

01.24.19

A. Strength- Bench Press + Pull ups

5 x 10 bench press + max reps pull ups

B. MetCon AMRAP in 10 min

10 alt db snatches 50#/35#

5 burpee box jump overs 30”/24”

01.23.19

A. Skill Work for handstand walk

Click Here for Scaling Options/Progressions

B. 5k row for time

01.22.19

A. Strength/Skill- Power snatch

10x1

B. MetCon for time w/ a 15 min cap

1-2-3-...8-9-10

Power snatch 95#/65#

Bar facing burpees

01.21.19

A. Strength- 20 rep Back Squat Wk 3

1x20 (add 5-10% from last week)

B. MetCon AMRAP in 10 min

Thrusters 95#/65#

*every time you break perform 30 DUs

01.19.19

8am Weightlifting

Bro. Sesh-

A. Bench Press

3x6

3x3

B. Deadlift

3x6 TNG deficit DL

3x3 Singles

9am Community WOD

3RFT

30 alt db snatches

25 WB

20 burpee box jumps

15 C&J

*partner WOD, I go... you go

01.18.19

A. Skill and Drill/WarmUp sets

Squat Snatch

B. AMRAP in 10 min

3 Squat Snatch 135#/95#

15 ab mat sit ups

01.17.19

A. Strength- Power Cleans

Find your heaviest set of 3 power cleans, singles

B. MetCon for time w/ a 20 min cap

10 rounds of

3 power clean 185#/125#

10 push ups

30 DUs

01.16.19

A. Strength- 20 rep Back Squat Week 2

1x 20

*add 5-10% from last week’s 20 rep set

B. MetCon 100 WB in as few sets as possible

*every time you break = 15/12 cal assault bike before you leave the box

Rx 20#/14#

^Rx+ 30#/24#

01.15.19

For time (overall cap of 35 min)

2k row (10 min cap)

Rest 1:1

Then, complete

150 Russian KB swings 70#/44#

100 Push Press 95#/65#

***Break up the reps however you want

01.14.19

A. Strength- Deadlift

5x10 TNG

B. MetCon AMRAP in 10 min

10 burpee box jumps 24”/20”

10 kipping pull ups

^Rx+ 30”/24” box

01.12.19

8am Weightlifting

A. Split Jerk Work

-Skills and Drills + sets

B. Shoulder accessory work

9am Community WOD

Partner WOD, 5RFT

10 alt burpee to plate to overhead 25#/15#

20 alt box jumps 24”/20”

30 DUs each (working at the same time)

40 cal bike

01.11.19

A. Strength- Front squats

5 x 5

B. MetCon 3RFT w/ a 10 min cap

20 Alt DB snatches 50#/35#

15 Thrusters 95#/65#

10 TTB

01.10.19

A. Strength- OHS

5x5 progressive loads as capable

B. AMRAP in 11 min

5 pull ups

7 hang power snatch 75#/55#

9 OHS 75#/55#

^Rx+CTB

01.09.19

A. Skill Review and practice for HSPU

B. MetCon For Time w/ a 20 min cap

10-9-8...3-2-1*

Deadlift

HSPU

*30 DUs after each round

Rx 225#/155#

01.08.19

A. Strength- 20 rep Back Squat Wk 1

20 rep @ 55% of 1RM

B. MetCon AMRAP in 9 min

3 burpee box jumps

6 wall balls

6 BBJ

12 WB

9 BBJ

18 WB

...and so on, adding 3 BBJ each round and WBs are double the BBJ reps

Rx 24”/20” box and 20#/14# WB

^Rx+ 30”/24” box

01.07.19

A. Strength- Find your heaviest set of

3 power clean and push jerk, singles

B. MetCon For Time w/ a 12 min cap

15-12-9

Clean and Jerk 135#/95#

200m run

Rx+ 165#/115# C&J

01.05.19

8am Weightlifting

Front Squats

A. 3 x3 5 second tempo squats

B. 3 x3 5 second pause squats

C. 5x3 front squats

9am Community WOD

Partner WOD, “Jackie-ish” 3RFT

1000m row

50 thrusters 75#/55#

30 pull ups

100 DUs

*divide the reps as you see fit

01.04.19

A. Strength- Deadlift

3x3 TNG @ 75%

5x3 singles, progressive loads

B. MetCon for time w/ a 15 min cap

10-9-8...3-2-1 of

hang clean and push press

bar facing burpees

Rx 115#/75#

^Rx+ 135#/95#

01.03.19

3 Rounds of

3 min of EMOM assault bike

:30 seconds max cal

:30 seconds rest

3 min AMRAP

10 Alt DB snatches 50#/35#

10 box jumps 24”/20#

3 min rest

01.02.19

A. Strength- Back Squat 1RM

B. MetCon For Time w/ a 10 min cap

50-40-30-20-10

Ab mat sit ups

25-20-15-10-5

Wall Balls 20#/14#

01.01.19

New Years Day 2019

AMRAP in 20:19

1 Clean and Jerk 185#/125#

1 round of "Cindy" (5 pull ups, 10 push ups, 15 air squats)

19 DUs