12-30-14

1) 

5X1 Snatch 

2) 

5X1 Clean & Jerk 

3)

5 mins to get as far as possible through

10-9-8-7-6-5-4-3-2-1

KB swings

burpees

*If you complete, record time. If you do not, record how far you got*

12-24-14

Clean and jerk: any weight from ground position, to rack position, then overhead 

Rope climbs (pulling self up from floor) then air squats

Handstand push ups (from box), dips on box, the regular push ups 

** check out the picture below to see how it will work. We can also lesson the # of movements/ reps

12-23-14

Kelly

5 rounds

400 meter run (100 m 4 times) 

            ***30 burpees if raining :)

30 wall ball

30 box jumps

12-18-14

1.

Push press

6x10

2.

10 min amrap

10 double unders/ 30 single unders

7 box jumps/ step ups

5 med ball cleans 

12-16-14

1.

Back squats

5x5 

2.

7 min amrap

Burpees jump to a 6 inch target

12-11-14

Max rounds in 15 minutes:

3x Deadlift 

3x Hang clean

3x Front-squat

3x Shoulder to overhead

Skill:

10 min EMOM

Even: 15 good mornings

Odd: 15 jumping jacks

12-8-14

1.

“Dirty 30”

30 Box jump

30 Jumping pullups 

30 Kettlebell swings

30 Walking lunge steps

30 Knees to elbows 

30 Push press, 25 pounds

30 supermans

30 Wall ball shots

30 Burpees

30 Double unders/ 90 single unders

2.

work on weakness

12-4-14

1.

Skill:

3minute handstand hold(on wall)/ handstand practice

Then:

50 squats

30 hang power cleans

50 situps

30 burpee box jumps

2.

Work on something you could get better at!

12-2-14

SWOD

Back squat 3x5

WOD

20 min amrap

5 handstand push ups

10 pull ups

15 lunges

11-25-14 &11-27-14

Tues., November 25th

SWOD: Max Deadlift 

WOD: 

For Time

50 Jump Rope,10 Burpees, 40 Jump Rope, 20 Med Ball Sit Ups, 30 Jump Rope, 30 Jumping Lunge,  20 Jump Rope, 40 Squats, 10 Jump Rope, 50 superman 

11-27-14: Happy Thanksgiving

20 minutes

EMOM (every minute on the minute) 

Even: 4 Burpees
Odd: 8 Squats 

11-20-14

Thurs., November 20th
SWOD: Deadlift 3x5
WOD: 20 min AMRAP Teams of Two
Team Member holds Med Ball while other team member works Team members alternate exercises
5 Thrusters
10 Mountain Climbers
15 Kettlebell swings

 

11-18-14

SWOD:

Max Hang clean

"Diane”

21-15-9

Deadlift 

HSPU 

11-13-14

Thurs., November 13th 

SWOD: 

Hang Clean 3x5 

WOD: 

For Reps

2 min rope climb

1 min rest

2 min over head lunge

 1 min rest

2 min grasshoppers

1 min rest

2 min kettlebell swings 

1 min rest

2 min v ups 

11-11-14

Tues., November 11th

SWOD: Max Front Squat

WOD: Max Rounds in 15 Minutes 

30 ft. farmers carry with DB

15 Box Jumps

30 ft. farmers carry with DB

15 lateral hops 

Rest 1 minute

2 min.

Max sit ups

11-6-14

SKill:

Running Technique w/ Mary

WOD: 

For Time:
Run 100 m sprint 

30 Pull Ups 

Run 100 m sprint

30 Push Ups

Run 100 m sprint 

30 Sit Ups 

Run 100 m sprint

30 Squats 

11-4-14

WOD: Max Shoulder Press
WOD: For time
50 Burpees
at every minute stop and complete 5 Front Squats

**time cap**

 

10-30-14

Thurs., October 30th 

SWOD: Shoulder Press 3x5 

Skill: snatch

WOD: 21-15-9
Toes to Bar or V ups
Snatch 

10-28-14

Tues., October 28th 

SWOD: Max Back Squat 

WOD: For Time

20 Box Jumps

20 Pull Ups

20Kettle bell swing

20 walking lunges

20 knees to elbows

20DB push press (10/10)

20 Wall Ball

20 Burpees 

10-23-14

Surprise WOD! 

No rope climbs though:)

"The unknown and unknowable"

10-21-14

1. “Helen”

3 rounds

Run 400m

21 KB Swings

12 Pull-ups

** if too dark we will improvise**

Then:

In 3 attempts:

Mac wall ball shots

And then......

Plank holds tabata

10-16-14

Repeat from 7/29

AMRAP 6 Min

5 1 arm DB clean and jerk

5 Burpee Box Jumps 

 

Rest 6 MIn

 

AMRAP 5 Min

20 Double Unders/ 40 single unders

5 Kb swings

 

REST 5 Min

 

AMRAP 4

7 HSPU/ push ups

4 Goblet squats

 

Rest 4 Min

 

AMRAP 3 Min

10 DB thrusters

10 Pull Ups

 

Rest 3 Min

 

AMRAP 2 Min

15 Air Squats

5 Sumodeadlift high pull

10-14-14

1. Push Press

7x1

2. 

Row 500m

20 Lateral Jumps Over Bar/ PVC

20 Pull-ups/ ring rows 

20 burpee tuck jumps

20 Dips on box

20 jumping jacks

20 ft. Bear crawl

10-9-14

Front squat

3x5

Then

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Repeat 6-12-14

1.

SWOD

 Dead lift 5-3-1

as heavy as possible

2.

“I Love My Bumper Plate”

5 rounds:

15 Burpees jumping on plate

20 sit ups with plate

25 squats hugging plate 

10-2-14

WOD:

5 rounds

5 wall ball

10 pull ups

15 push ups

20 jumping lunges

Skill:

10 min emom

15 jumping jacks

10 sit ups

9-30-14

1.

Push Press

5-5-5-5-5

2.

20 Min AMRAP Of:

3 Hang Cleans 

6 Box Dips 

9 Box Jumps 

27 Jump Rope

9-25-14

Skill:

Burpees to Roxanne

WOD: 

5 stations

2 min at each station 

1 min rest between

Rope Climbs

Med ball sit ups

Front Squat

Jump Rope

DB Thrusters

9-23-14

1.

10-9-8-7-6-5-4-3-2-1

Push Press 

1-2-3-4-5-6-7-8-9-10

Box Jump 

*alternate between movements*

2. 

Run 200 meters

40 ground to overhead

Run 200 meters

9-18-14

WOD for Thursday

SWOD:

Skill 

Shoulder press 

WOD:

3 rounds

9 HSPU

50 grasshoppers 

9 Sumo deadlift high pull with dumb bell 

9-16-14

WOD:

Post Paleo WOD

"Deadlift and run"

Skill:

Sally up

Tabata:

Planks 

9-11-14

WOD: Time Cap

Chipper

100 sit ups

80 lunges

60  push-ups

40 box jumps

20 burpees

10 minute EMOM

10 KB Swings

10 Goblet Squats

9-8-14

For time:

Row 30 calories
30 burpees, jumping over the barbell
30 hang cleans

Then:

EMOM 10 min

10 – V-ups

15- supermans

9-4-13

Repeat from

2-20-14

WOD:

Fran 

21-15-9

Thrusters

Pull ups

Skill:

10 minutes

EMOM

10 over head squat

10 good mornings

9-2-14

1.

snatch grip dead lift

3-3-3-3-3

2.

4 rounds for time

400m run

50 air squats

8-28-14

Skill: HSPU progressions (touch head)

WOD:

Run 800 m

4 Front Squat

Run 400 m

8 Front Squat

Run 200 m

12 Front Squat

8-26-14

5 min amrap

10 push ups 

15 squats

2 min rest

10 min amrap

10 burpees

20 lunges

8-21-14

1.

cart wheels

2.

3 rounds

9 HSPU

50 grasshoppers

9 Pull ups

8-19-14

At 0:00

 

For Time

150 Single  Unders 

50 Kb swings 

25 Med ball cleans

 

At 15:00

 

4 Rounds for Time

8 Log Rolls

14 Burpees

 

At 30:00

 

For Time

30 Thrusters

8-14-14

Repeat from 4-15-14

WOD:

100 push ups

100 sit ups

100 squats

100 mountain climbers

**break up however you want

Skill:

Plank hold 

Work on mobility 

8-12-14

1.

Push Press

5x3

2.

1-50 box jumps for time 

2 min. rest

2-50 wallball shots

2 min. rest

3-50 kb swings for time 

8-7-14

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

3 rds

1-Wall-ball: (Reps)

2-Sumo deadlift high-pull: (Reps)

3-Box Jump/ Step Ups:  (Reps)

4-Push-press: (Reps)

5-Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

8-5-14

1.

10 minutes to practice hand stand, hand stand walks, HSPU 

2.

AMRAP 20 of:

40 Wall Balls, 

40/ 80  Double unders/ single unders

30 Box Jumps/ Step Ups

30 Sit ups

20 Pull Ups/ Ring Rows

20 Burpees

10 Good Mornings (15lb)

10 Sumo Deadlift High Pull (15/25 lb DB)

*score is number of reps completed, if you finish befor 20 mins, begin the wod again*

7-31-14

1.

5x5

Back Squats

2.

3 rounds

50 weighted oh walking lunges 

50 plate ground to overhead 

200 meter waiters carry

7-29-14

AMRAP 6 Min

5 1 arm DB clean and jerk

5 Burpee Box Jumps 

 

Rest 6 MIn

 

AMRAP 5 Min

20 Double Unders/ 40 single unders

5 Kb swings

 

REST 5 Min

 

AMRAP 4

7 HSPU/ push ups

4 Goblet squats

 

Rest 4 Min

 

AMRAP 3 Min

10 DB thrusters

10 Pull Ups

 

Rest 3 Min

 

AMRAP 2 Min

15 Air Squats

5 Sumodeadlift high pull

7-24-14

WOD:

10 min to complete

30 med ball sit ups

10 alternating DB push press

Rest 5 min

15 min to complete

2 rds

45 air squats

35 push ups

25 pull ups

15 burpees

5 DB snatch (5 each arm)

Skill:

Plank Holds

7-22-14

Repeat from 4-29-14

1.

20 rep max

push press

2.

2 min max double unders/ single unders followed immediately by:

3 rounds of

25kb swings

25 burpees

7-17-14

thursday

1.

3 attempts max wall balls

2. 

4 rounds

10 HSPU from box or wall

10 burpees

10 jumping jacks

7-15-14

tuesday

1.

Run 1mile 

2.

10 min emom

even= 6 push ups

odd= 8 squats 

7-10-14

Surprise WOD!

7-8-14

Skill:

Max plank hold with 3 attempts (10 minutes)

(Some may need to do from knees)

WOD:

AMRAP in 12 min

12 box jumps/ step ups

12 ground to overhead with a plate

12 box dips

Cool Down:

5 min mobility session 

7-3-14

Skill:

Max Jump Rope with 3 attempts 

WOD:

2 min at each station

1 min rest

Push ups

Squats

Pull ups

Sit ups

7-1-14

WOD #1

40 over the bar burpees

30 powercleans

20 over the bar burpees

10 powercleans

WOD #2

Row 1000 m for time