Tuesday, October 3rd, 2017

October 2, 2017

Lift 5-5-5
Back Squat

12min AMRAP
12 Wall Ball
10 Alt. KB C&J 53/35
9 Toes 2 Bar
6 Burpees

S1: American KB Swing
S2:Russian KB Swings, K2C

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Monday, October 2nd, 2017

October 1, 2017

EMOMx10min
Alt. Sides Every Minute
Turkish Get Up + 3 KB Thrusters (You pick weight, Heavy as possible while maintaining form)

For Time:
9-15-21
Thruster 95/65
Bar Facing Burpees

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Sunday, October 1st, 2017

September 30, 2017

1 Mile TT

Then,

12min AMRAP
15 Power Snatch 95/65
15 Pull Ups
15 Push Ups
15 AbMat Sit Ups
15 HSPUs

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Saturday, September 30th, 2017

September 29, 2017

Partner WOD
Partners alternate complete rounds, 3 scores

min 0-8
8 Deadlift 225/155
8 Burpees over the bar

min 8-16
8 Burpee box jump overs (24/20)
8 Pullups

Min 16-24
8 Ground to overhead 135/95
8 Wall-Balls (20/14)

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Friday, September 29th, 2017

September 28, 2017

8 min to accumulate:
100 ring push ups
100 abmat situps
(not scored)

5 rounds for time (20min time cap)
Row 500m
7 Thrusters (135/95)

S1 95/65
S2 4 rounds, (95/65)

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Thursday, September 28th, 2017

September 27, 2017

(Lift) 5-5-5
Bent Over Row

3 rounds for time
400m run
12 Overhead Squats (95/65)
6 Ring Muscle ups

S1: 10 Chest to Bar
S2: 12 Chin Over Bar

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Wednesday, September 27th, 2017

September 26, 2017

For Time:
80 Wall Balls (20/14)
80 Air Squats
800m Run
80 Double Unders
80m Walking Lunge

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Tuesday, September 26th, 2017

September 25, 2017

(Lift) 5-5-5
Front Squat (65-75-85%)
Write highest lift on the board

13 min AMRAP
30 Hang Power Cleans (135/95)
30 Wall Balls (20/14)
30/21 Cal Row
30 Bar Facing Burpees
30 Front Squats (135/95)

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Monday, September 25th, 2017

September 24, 2017

Skill 10min
EMOM 5 (in same min)
10 double unders
6-10 ring dips

100 double unders for time

For Time
Row 500m buy in
-then
5 rounds
5 lateral burpees over the bar
10 overhead squats (95/65)
50 double unders
-then
row 500 cash out

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Sunday, September 24th, 2017

September 23, 2017

7 rounds for time

12 thrusters (75/55)
9 toes to bar
200m run (with med ball 20/14)

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Saturday, September 23rd, 2017

September 22, 2017

Partner WOD

24 min amrap
400 m run with medball (buy in)
-then-
40 cal row
40 weighted partner situps*
40 burpee wall balls
40m lunges with the medball


1 medball. one works one rests,

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Friday, September 22nd, 2017

September 21, 2017

(Lift) Deload

Back squat
15-12-9
(use same weight for all)

12 min:
Death by shoulder to overhead (115/75)

-in remaining time row max calories
Score is calories rowed
Rx+ 135/95
S1 10 min total 95/65

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Thursday, September 21st, 2017

September 20, 2017

Happy early birthday Coach James!

Skill 10min
EMOM 10
Turkish Get-ups(not scored)

2x 7:00 AMRAP:
15 Russian Kettlebell Swings, 53/36
12 Hang Power Snatches, 135/95
25 Double Unders

Rest 3 mins between each AMRAP

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Wednesday, September 20th, 2017

September 19, 2017

For Time:
Buy-In
20 Burpee to a Plate 45/35

15-10-5
Kettlebell Swing 53/35
Toes-2-Bar
Wallballs 20/14

800m Run

5-10-15
Kettlebell Swing 53/35
Toes-2-Bar
Wallballs 20/14

Buy-Out
20 Burpee to a Plate 45/35

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Monday, September 18th, 2017

September 17, 2017

Skill 10min

EMOMx Xmin

15min AMRAP
350 Row
20 Alt PIstols
5 Bar Muscle Ups

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Sunday, September 17, 2017

September 16, 2017

0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95)
10:00 – 13:00

13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80)
20:00 – 23:00

23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)

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Saturday, September 16th, 2017

September 15, 2017

Teams of 2
4x100m Run (Alt Relay style)
100 Wallballs (20/14)
4x100m Run
50 Pull Ups(135/95)
4x100m Run
100 Lunges
4x100m Run
50 Deadlifts (135/95)
4x100m Run
100 Push Ups
4x100m Run

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Friday, September 15th, 2017

September 14, 2017

Core Work

For Time:
Buy-In
50m Suicide Run
(10 & Back, 20 & Back…50m & Back)

3 Rounds:
15/10 Cal Row
12 KB Swing 53/35
9 Box Jumps (24/20″)
6 C2B Pull Ups

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Thursday, September 14th, 2017

September 13, 2017

Mike’s Bear Complex 2.0
Power Clean + Front Squat + Thruster + S2OH
Accumulate 5 - 15 total reps

Alternating EMOM x 10:
Odd:1 Round of “Cindy”
Even: 5 Deadlifts

You pick the Deadlift weight, weight can be changed
Score = weight used for e

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