Thursday, August 31st, 2017

August 30, 2017

Front Squat
5-3-1
~95%

8min AMRAP
1 Power Clean 135/95
5 Burpees
2 Power Cleans
5 Burpees
3 Power Cleans
5 Burpees

Add 1 Power Clean Rep every round.

Read More

Wednesday, August 30th, 2017

August 29, 2017

1000m Row
100 Double Unders
10 Rounds of Cindy
100 Double Unders
1000m Row

1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats

Read More

Tuesday, August 29th, 2017

August 28, 2017

Snatch
5-3-1
~95%

3-5-8-13
Cal Row
HSPU
Deadlift 225/155


RX+ 4”/2” Deficit & 275/195
RX++ Parallette HSPU & 315/215

Read More

Monday, August 28th, 2017

August 27, 2017

Skill 10min

12min AMRAP
1 KB Swing 53/35
1 Burpee
10 Double Unders
2 KB Swings
2 Burpee
20 Double Unders
3 KB Swings
3 Burpees
30 Double Unders

Rx+ 70/53

Read More

Sunday, August 27th, 2017

August 26, 2017

Holleyman
30 RFT:
5 Wall Balls 20/14 10/9
3 HSPUs
1 Power Clean 225/155

Read More

Saturday, August 26th, 2017

August 25, 2017

25 min AMRAP
3 Partner Teams
1 Works/1 Rest/1 Rows
Partition however you see fit

90 Double Unders
60 Power Cleans 135/95
30 Box Jumps 24/20

Team Max Cal Row

Score = rounds + reps + cals

Read More

Friday, August 25th, 2017

August 24, 2017

Skill Work 10min


3x3min
Buy-in
10/7 Cal Row
5 Toes to Bar
5 Burpee Pull Ups
Then:
Max Rep OHS

1min Rest between rounds

Read More

Thursday, August 24th, 2017

August 23, 2017

Back Squat
3-3-3
~90%

9min AMRAP
3 Thrusters 95/65
3 Toes-2-Bar
6 Thrusters 95/65
6 Toes-2-Bar
9 Thrusters 95/65
9 Toes-2-Bar
12 Thrusters 95/65
12 Toes-2-Bar

Add 3 reps every Round

1 Round = All thrusters reps and all T2B reps

Read More

Wednesday, August 23rd, 2017

August 22, 2017

For Time:

3 Rounds:
50 Double-unders
25 Wallballs (20/14#)

55/40 Cal Row

2 Rounds:
50 Double-unders
25 Wallballs (20/14#)

35/25 Cal Row

1 Round:
50 Double-unders
25 Wallballs (20/14#)

15/10 Cal Row

Read More

Tuesday, August 22nd, 2017

August 21, 2017

Bench Press
3-3-3
~90%

For Time:
21-15-9
Burpees
Kettlebell Swing 70/53
Box Jump 24/20

Read More

Monday, August 21st, 2017

August 20, 2017

For Time:

400m Run

3 Rounds of DT 135/95

400m Run

2 Rounds of DT

400m Run

1 Rounds of DT

400m Run

Read More

Sunday, August 20th, 2017

August 19, 2017

10 min, coach’s choice skill work/Q&A, Coach-led GHD movements: sit-ups, reverse hypers, hip extensions


2x AMREP 10 min:
3 Push-ups
3 Pull-ups
3 Air Squats

Rest 3min between AMREPs
Perform with minimum of transition (stay near p-u bar)

Read More

Saturday, August 19th, 2017

August 18, 2017

Partner WOD

For time
40 Hang clean 135/95
100 Double-unders or 2-1
40 Hang snatch
100 Burpees
40 Push press
100 Partner Wall ball 20/14 (one ball, one target, both work)

Read More

Friday, August 18th, 2017

August 17, 2017

EMOM 10 min
2 Turkish Get-Ups

Form over speed!

2x AMRAP 7 min:
20 Double-Unders
10 KB Swings, 53/35
5 Burpees
Rest 2min between AMRAPs


RX+ = 30/15/10 (American -- no sway back!)
S1= 10 single unders AND 10 tuck jumps!

Read More

Thursday, August 17th, 2017

August 16, 2017

(Lift) 3-3-3
Power Clean
~90%

AMREP 12 minutes
10 Lateral bar burpees
20 Mountain climbers

RX+ = 15 and 30

Read More

Wednesday, August 16th, 2017

August 15, 2017

“Tosh”
3 Rounds: 200m, 400m, 600m
Rest the exact amount of time it takes you to do each effort. For example, if it takes you 40 seconds to run a 200m, you rest 40 seconds and then start your 400m, rest 400m time, run 600m, rest 600m time, run 200m,

Read More

Tuesday, August 15th, 2017

August 14, 2017

(Lift) 3-3-3
Strict Press

AMRAP 12 min:
5 Knees to elbow
100m Farmers carry 53/35
15 Wall ball 20/14

Read More

Monday, August 14th, 2017

August 13, 2017

EMOM 15 minutes

1. min: 20-30 sec Handstand
2. min: 20-30 sec Hanging Lat activation (hollow body!)
3. min: 10 Hollow Body Rocks

Encourage partners to hold each other for handstands

Alt EMOM 12 min:
Even: 5 Burpee pull-up
Odd: 5 OHS

Read More

Sunday, August 13th, 2017

August 12, 2017

Khan Complex
EMOM 20 min
1 Power clean 135/95
1 Front squat
1 Push jerk
1 Front squat
1 Split jerk
Bar cannot touch the ground until all five reps complete.

If you can do the weight, do it! Scale to 10-15 min rather than reducing the weight.

Read More

Saturday, August 12th, 2017

August 11, 2017

Partner WOD
“Walk your Pet”
40 min time cap
Partners – one must hold “pet” (KB) while the other works.
Pet/KB = 53/35
Both run with pet

100 pull-ups
400m run
100 Power Clean
400m run
100 Thruster
400m run
100 push press
400m

Read More

1 | 2 | 3 | 4 | 5 |