June 29, 2015

IMG_4599

Warm Up:
2x
400m run
10 Barbell Power Snatch
10 Barbell Hang Power Cleans
10 KBS

Strength:
15 min to find 1RM of the following complex:
1 Power Snatch + 1 Hang Power Clean + 1 Push Jerk

AMRAP in 7 minutes:
1,1,2,2,3,3,4,4, etc
Power Snatches (95/65)
T2B

June 25, 2015

IMG_4576

Warm Up:
3 min jump rope
2X
10 Burpees
1 min row
20 DU

Endurance:
2 x 7min Airdyne / Run
perform @ 75-85%
Rest 3-5min between efforts

WOD:
“GHOST”
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
x6

June 24, 2015

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Warm Up:
400 m MB carry run
2X
10 Power Snatch
10 KBS
1min Hollow Rock

Strength:
Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.
5RDS:
2x Power Snatch @ 70-80%
5 Bar MU or 8 C2B

WOD:
1 min of TTB
1 min of KBS (53/35)
1 min of TTB
2 min of KBS (70/53)
1 min of TTB
3 min of SDHP (115/75)
Rest :30 for transition
Score is total reps on each movements.

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June 23, 2015

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Warm Up:
2x
10 Ring Pushups
bear crawl down/back
10 Barbell Thruster
Prowler Push

Strength:
Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.
5RDS:
2x Push Press @ 70-80%
10x Bench / Floor Press (135/95)

WOD:
200m
30 Thrusters (75/55)
20 HRPU
200m
20 Thrusters (115/75)
30 HRPU
200m
10 Thrusters (165/115)
40 HRPU
200m

June 22, 2015

IMG_4520

Warm Up:
3 min Row
2X
10 Barbell Muscle Cleans
10 Strict Chinups
1 min Squats

Strength:
SPEED IS KING
Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.
5RDS:
2x Clean High Pull @ 75-85% (must be able to move load quickly)
10x Back Squats @ 165/115

WOD:
9 Power Clean (115/75)
15 Jumping Golblet Squats
1 leg-less rope climb (or 2 w/legs)
x6

June 19, 2015

IMG_3967

Warm Up:
3 min run/row/airdyne
2X
10 Barbell Sumo DL
10 Wall Balls
10 HSPU

Strength:
Every 3:00, you have 2:00 to complete the work and a bonus 1:00 of rest for each couplet.
5RDS:
3x Sumo Deadlifts @ 75-85%
10x Thrusters (heavy as possible)

WOD:
250m row
6 HSPU (hands on plates)
10 GHDSU w/ MB (20/14)
4 Alt. Stone to Shoulder (135/95)
x4

June 18, 2015

IMG_4474

Warm Up:
3 min Row
2X
10 Barbell Hang Power Clean
:30/side Single Leg Glute Bridge
10 C2B

Endurance:
Row 5 x 500 m @ 70-80%

EMOM 10 minutes:
EVEN: 5 Box Jumps (30/24) + 5 C2B
ODD: Max Reps Hang Power Clean in 30 sec (135/95)

June 17, 2015

IMG_4468

Warm Up:
2X:
1:00 min Airdyne
10 Barbell Snatch + OHS
:45 Air Squats
10 Barbell FR Walking Lunges

Strength:
Every 3:00, you have 2:00 to complete the work and a bonus 1:00 of rest for each couplet.
5RDS:
3x OHS @ 75-85%
10x Alt. FR Lunges (Heavy as possible)

AMRAP 4 minutes:
10 Alt Single Arm KBS (53/35)
20 DU
4 Hang Power Snatch (115/75)
Rest 1 minute
x3

June 16, 2015

IMG_4461

Warm Up:
400m
2x
10 Barbell Pendlay rows
:45 Hollow Hold
10 Barbell Thrusters
Down/back Prowler push

Strength:
2:00 to complete the work and a bonus 1:00 of rest for each couplet.
5RDS:
3x Pendlay Row @ 75-85%
10x Kipping Weighted Chinup (Heavy as possible)

AMRAP 17 minutes:
200m Row
10 KB Thrusters (2×53/35)
10 GHDSU
*rest 1 min between rounds*

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June 15, 2015

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Warm Up:
3 min Jump Rope
2x
10 Barbell Kang Squat
10 KBS
10 OH Lunges (25/10#)

Strength:
Each new set begins every 3:00, you have 2:00 to complete the work and a bonus 1:00 of rest for each couplet.
5x
3x Kang Squat @ 75-80%
10x Alt DB Snatch (heavy as possible)

WOD:
[perform as :45 on, :15 rest]
30-20-10:
Back Squat @ BW
Bench @ BW
Strict Pullups