1/11/17

Shoulder Press
Ladder @ 75%
1, 2, 3, 4, etc…
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

1/10/17

Every 30 secs for 6 rounds
2 – 5 Pull Ups
Every 45 secs for 4 rounds
2 – 5 Pull Ups (+1)
Every 60 secs for 4 rounds
2 – 5 Pull Ups (+1)
5 Sets – Not for Time
5 – 10 Pistols each leg
15 – 20 Double or Triple Unders**
**Pick the one that needs the most work

1/9/17

Back Squat
5 x 4 @ 80%
3 RFT
400m Run
15 Sumo Deadlift High Pull (75/55)
15 Push Press

1/6/17

Deadlift Waves – 6/4/2
70%, 75%, 80%
75%, 80%, 85%
80%, 85%, 90%
EMOTM 15
1. 10-12 Cal Row
2. 8-10 TTB
3. 6-8 HSPU

1/5/17

3 RFT
800m Run
16 Chest to Bar Pull Ups
24 Overhead Squats (95/65)

1/4/17

Shoulder Press
Ladder @ 75%
1, 2, 3, 4, etc…
8 Rounds not for time (steady pace)
100m Sled Sprint
40 Double Unders
20 Wallballs

1/3/17

Every 30 secs for 6 rounds
2 – 5 Pull Ups (+1)
Every 45 secs for 4 rounds
2 – 5 Pull Ups (+1)
Every 60 secs for 4 rounds
2 – 5 Pull Ups (+1)
8 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.

1/2/17

Back Squat
5 x 3 @ 80%
AMRAP 7
8 Push Jerks (115/75)
12 Deadlifts

12/30/16

Overhead Squat
8 x 3
6 Rounds
250m Row Sprint
1 Legless Rope Climb
Rest 2:1

12/29/16

In teams of 2 or 3
AMRAP 4
Power Cleans (115/80)
Rest 1 Minute
AMRAP 4
Bar over Burpees
Rest 1 Minute
AMRAP 4
100m shuttle run
Rest 1 Minute
Then Repeat
*One person works at a time. Accumulate as
many reps as possible

12/28/16

Push Press
Build to a heavy single, then do
3 @ 90%
5 @ 85%
AMRAP @ 80%
AMRAP 12
3 Box Jumps (30/24)
6 TTB
9 Wallballs (30/20)

12/27/16

Every 2 minutes for 6 minutes
1 set of max pull ups (minus 2-3 reps)
Snatch
EMOTM 5 @ 70%
Rest 1 minute
EMOTM 5 @ 75%
Rest 1 minute
EMOTM 5 @ 80%
Rest 1 minute
EMOTM 5 @ 85% +

12/26/16

Weighted Lunges
4 x 8
For Time:
750m Run
9 Front Squats (185/125)
9 Strict Pull Ups
500m Run
9 Front Squats
9 Strict Pull Ups
250m Run
9 Front Squats
9 Strict Pull Ups

12/23/16

Overhead Squat
7 x 4
For Time:
30 Pull Ups
20 Deadlifts (225/155)
20 Pull Ups
15 Deadlifts (275/185)
10 Pull Ups
10 Deadlifts (315/215)

12/22/16

In Teams of 2 or 3:
100 CAL Row
100 KBS (70/53)
100 Wallballs (20/14)
100 Burpee Box Jump Overs – 20″
100 Double Unders

12/21/16

Push Press
Build to a heavy single, then do
5 @ 85%
5 @ 80%
AMRAP @ 75%
3 Rounds Not for Time
250m Run
10 1-Leg Deadlifts (95/65) – each leg
10 Lateral Box Step Ups – each leg

12/20/16

Every 2 minutes for 6 minutes
1 set of max pull ups (minus 2-3 reps)
10 RFT
5 Power Cleans (205/135)
10 Push Ups
20 Sit Ups

12/19/16

Weighted Lunges
4 x 10
AMRAP 8
8 Sumo Deadlift High Pull (95/65)
25 Double Unders
8 Thrusters (95/65)
25 Double Unders

12/16/17

Overhead Squat

6 x 5

 

Open WOD 16.3

AMRAP 7

10 Power Snatches (75/55)

3 Bar Muscle Ups

12/15/16

In teams of 2 or 3

4 Rounds

250m Farmer Carry (230/160)

250m Sled Pull (90/60)

1000m Row

12/14/16

Push Press

Build to a heavy single, then do

5 @ 80%

5 @ 75%

AMRAP @ 70%

 

5 Rounds

12 Deadlifts (185/125)

10 Bar Over Burpees

12/13/16

Rest easy…we’re back online!! 🙂

 

Every 2 minutes for 6 minutes

1 set of max pull ups (minus 2-3 reps)

 

AMRAP 18

60 Double Unders

20 Wallballs

10 Tire Flips

5 Dball Over the Shoulder

12/12/16

Weighted Lunges

4 x 12

 

3 RFT

400m Run

12 Hang Power Cleans (185/125)

18 TTB

12/9/16

Nicole
AMRAP 20
400m Run
Max Rep pull ups

12/8/16

50 Curtis P @ 55% BW
 – 1 Power Clean
 – 1 Lunge with each leg
 – 1 Push Press

12/7/16

EMOTM 20
1. 12 CAL Row
2. 10 TTB
3. 8 Thrusters (115/85)
4. 30 seconds of double unders

12/6/16

Helen
3 RFT
400m Run
21 KBS (53/35)
12 Pull Ups

12/5/16

Diane

21-15-9

Deadlifts 225/155
Handstand Push Ups

12/2/16

3 RFT
800m Run
150 Double Unders

12/1/16

EMOTM 12
Snatch – build to a heavy single for the day, not max
Ladder 8
2 OHS (95/65)
2 Pull Ups
4 OHS
4 Pull Ups
6 OHS
6 Pull Ups
ETC….