1/25/16

Back Squat
3 x 3 @ 85%
 
Open WOD 15.1
AMRAP 9  
15 TTB  
10 Deadlifts (115/75)
5 Snatches (115/75)

1/22/16

1 Press + 3 Push Press + 5 Push Jerks
6 Sets – build to heavy set.
5 RFT
12 – TTB
12 – Box Step Ups (alt. legs)
12 – Deadlifts (255/165)

1/21/16

Overhead Squat
6 x 4
In teams of 2 or 3
AMRAP 5
Max Wallballs
AMRAP 5
Max Thrusters (95/65)
AMRAP 5
Max Calorie Row
AMRAP 5
Max OH Lunges (45/25)

1/20/16

EMOTM 12  
Power Snatch + Snatch
 
AMRAP 14  
250m Run  
Max Pull Ups

1/19/16

Shoulder Press
5 x 6 @ 75% – 80%
AMRAP 12
50 Double Unders
7 Thrusters (115/80)

1/18/16

Back Squat
5 x 6 @ 80%
 
Great British Workout
Every 2 minutes for as long as possible 
2 Rounds  
5 Power Cleans (155/105)
5 Burpees
Add 1 rep to each every 2 minutes

1/15/16

2 KB bottom up press + 3 KB press
each arm for 5 sets.
27, 21, 15, 9
HSPU
Pull Ups
Finish with 50 Burpees to a 6″ target

1/14/16

Back Squat – 20 reps @ 75% – 80%
Last day of 20 rep squat, go big!
AMRAP 14
15 Partner Wallballs
10 TTB
5 Pull Ups

1/13/16

EMOTM 12
Power Clean + Clean + Jerk
5 RFT
10 deadlifts
20 pushups
30 situps

1/12/16

Shoulder Press
5 x 5 @ 80%
AMRAP 9
30 weighted box step ups (50/30)
30 chest to bar pull ups

1/11/16

Back Squat 5×5

 

EMOTM 12
1- 50 Double Unders
2 – 15 Burpees
3 – 10 Hang Power Cleans 165/110

1/8/16

Bottom-Up Kettlebell Press
5 x 5 Each Arm
5 RFT
8 – Russian Kettlebell Swings – HASP
16 – OH Lunges (95/65)

1/7/16

Back Squat – 20 reps @ 70% – 75%
In teams of 2 or 3
AMRAP 18
250m Sled Pull
30 axle bar clean & jerks (115/75)
60 axle bar deadlifts

1/6/16

EMOTM 12
Snatch high pull + Snatch
Increase weight every 3 minutes
5 Rounds of
2 Minutes to run 250m
with remaining time do max reps of
either HSPU,push ups,ring dips or muscle ups
Your choice – pick what needs most
improvement.

1/5/15

Shoulder Press
5 x 4 @ 80%
AMRAP 7
3 – Power Cleans (135/95)
3 – Burpee Box Jump Overs
6 – Power Cleans
6 – BBJO
9 – Power Cleans
9 – BBJO
ETC…

1/4/15

 

Back Squat
5 x 4 @ 80%
3 RFT
21 Wallballs
21 TTB

12/31/15

Back Squat – 20 Reps @ 65% – 70%
AMRAP 4
10 – Power Snatches (75/55)
10 – Pull Ups
Rest 2
AMRAP 4
10 – Thrusters
20 – Lunges
Rest 2
AMRAP 4
10 – HSPU
20 – Sit Ups

12/30/15

EMOTM 12
2 Cleans + 1 Jerk
AMRAP 8
8 Wallballs
8 TTB
8 Burpees

12/29/15

Shoulder Press
5 x 3 @ 80%
For Time:
3 Hang Power Cleans (185/125)
12 Box Jumps
6 Hang Power Cleans
9 Box Jumps
9 Hang Power Cleans
6 Box Jumps
12 Hang Power Cleans
3 Box Jumps

12/28/15

Back Squat
5 x 3 @ 80%
3 RFT
100 Double Unders
21 KBS (53/35)
12 Pull Ups

12/24/15

Back Squat – 20 Reps @ 60% – 65%
12 Days of Christmas WOD
1 – 100m Run
2 – Box Jumps
3 – TTB
4 – Burpees
5 – Wall Balls
6 – Lunges
7 – Sit Ups
8 – Push Ups
9 – Ring Dips
10 – KBS (70/53)
11 –  P.Cleans (135/95)
12 – Push Jerks

12/23/15

Snatch high pull + Snatch
Increase weight every 3 minutes
EMOTM 16
1. 12 Cal Row
2. 10 HSPU
3. 8 Chest to Bar Pull Ups
4. 6 Thrusters (115/85)

12/22/15

Shoulder Press
5 x 5 @ 75%
5 RFT
2 – Deadlifts (365/250)
3 – Squat Cleans (225/155)
4 – Muscle Ups

12/21/15

Back Squat
5 x 3, increasing weight
AMRAP 10
10 Burpee Box Jump Overs
30 Push Press (105/75)
50 Kettlebell swings (53/35)
70 Double Unders

12/18/15

Bottom-up Kettlebell Press
5 x 5 each arm
20 OHS (115/80)
3 Rounds
30 Lunges
15 Power Cleans (115/80)
Finish with 20 OHS

12/17/15

Back Squat – 20 reps @ 55% – 60%
In Teams of 2 or 3,
AMRAP 18
250m Farmer Carry (330/170)
50′ Burpee Broad Jump
30 Ring Dips

12/16/15

EMOTM 12
Power Clean + Hang Clean + Jerk
AMRAP 12
100 Double Unders
75 Sit Ups
50 Wallballs
25 Chest to Bar Pull Ups

12/15/15

Shoulder Press
5 x 4 @ 75%
4 Rounds
250m Run
7 Power Snatch – 125/85
7 Box Jumps

12/14/15

Back Squat
5 x 5, increasing weight
8 Rounds
:30 sec TTB
:30 sec Burpees
:30 sec Rest

12/11/15

One-Arm Kettlebell Press
5 x 5 each arm
30 HSPU
4 Rounds
12 Pull Ups
12 Deadlifts (255/175)
Finish with 30 HSPU