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Friday

1. AMRAP 17:
Cash In 1 Mile Run
50 DB Power Cleans, 50/35
40 DB Thrusters
30 DB Step Forward Lunges (DB at sides)
20 HSPU
100 Burpees

Extras:
3 x 20 Glute Ham Raise
Build to a Heavy Snatch + OHS 

Thursday

1. 6 Rounds, On the 3:00:
400 Meter Run
ME OHS 95/65

2. 4 Sets For Quality
10 Strict T2B
2 x Gym Length Front Rack KB Walking Lunge

Wednesday

1. AMRAP 2:00: MAX Cal Assault Bike 

2. AMRAP 5: DU’s

3. 30 Mu For Time or 50 C2B For Time or 50 Pull-ups For Time

4. Accessory Work Of Choice

 

Tuesday

1. Strength
Clean + Jerk
A. EMOMx5: 3 Cleans + 3 Jerks
Rest 3 minutes
B. EMOMx5: 2 Cleans +  2 Jerks
Rest 3 minutes
C. EMOMx5: 1 Clean + 1 Jerk

2. Tabata Hang Clean + Jerk: 115/75
20 on/10 off x 8

Monday

1. Every 2:30s x 5: 5 Front Squats
*Build to a heavy set of 5, focus on not pausing at the top of each rep

2. AMRAP 20:
7
Deadlifts 225/155
14 Push-ups
21 Body Squats

Friday

1. EMOM x 12:
Min 1: 5-10 Strict HSPU

Min 2: 5-10 Strict Pull-ups

2. AMRAP 10:
20 WB Shots

10 Clean & Jerk 135/95

Thursday

1. AMRAP 15:
25′ OH Walking Lunge 45/25
15 Ground to OH w/plate
25′ OH Walking Lunge 45/25
15 T2B

Extras:
– Accessory Work Of Choice
– Make up a missed strength set from the week

Wednesday

1. AMRAP 6: Back Squats 185/125
*Every time you rack the bar, 5 Burpees

2. AMRAP 9:
9 Ring Dips 
9 Power Snatch 95/65

Extras: 2omin Snatch
A. 1-rep heavy Hang Power Snatch
B. 1-rep heavy Power Snatch from stacked plates below the knee
C. 1-rep heavy Power Snatch

Tuesday

1. Clean
EMOM x 15: 1 Squat Clean
Mins 1-5: 80%
Mins 6-10: 85%
Mins 10-15: 90%

2. 4 Rounds:
10 OH Squats, 115/75 – no rack
12 C2B
400m Run

Extras: 5 x 10 Supinated Barbell Row

Monday

1. Every 2:30s x 5: 8 Bench Press 

2. AMRAP 12:
55 Cal Row
 55 Burpees 
 55 KB Swings
 55 S2OH 135/95

Extras:
3 x 10 DB Tricep Ext

Friday

1. 20 min Strength
Work up to a heavy 7 Front Squat
 
2. 6 Rounds FT:
10 DB Power Cleans 50/35
10 DB Front Rack Lunges
30 DUs
* Lunges are step forward, step back.

Thursday

1. Strict Press 3-3-3
Build to your Heavy 3 for the day

2. 5 Sets Of:

20 GHD Sit-ups
10 Seated DB Strict Press
20 Hip Extensions
Run 200m Backwards
Run 200m Forwards

Wednesday

1. AMRAP 16:
1000m Row
Then,
5 Rounds Of:
20 Box Jumps
15 C2B Pull-ups

2. Establish a ME Set Of Push-ups
*Once you establish your ME, continue to 100 reps for time.

Tuesday

1. 15 min Squat
*Build to a Heavy 8 Rep Back Squat

2. EMOM x 12:
Min 1: 15 Burpees or 20 WB Shots
Min 2: 7 HPC, Heavy As Possible

Monday

al

1. Strength
EMOMx10:
2 Squat Snatches, you choose the weight

2. 3 RFT:
50 Squats
 400m Run
10 Snatch 135/95

 

Friday

1. Split Jerk: 1-1-1-1-1
Build to your best single for the day

2. AMRAP 14 min
9 HSPU 
15 KB Swings (53/35)
21 Body Squats 

Thursday

1. EMOM x 20:
10-15 Deadlifts
10-15 Ring Dips
10-15 Barbell Curls
Low Plank 

2. Make Up a Missed WOD From The Week

Wednesday

fb_img_1491304170525

1. 4 x AMRAP 4:
20/15 Cal Assault Bike Sprint
2 Lengths Dog Sled Push/Pull 
AMRAP Back Squats 185/125 
Rest 2-3 Min Max

Extras:
5 x 10 Strict DB Press + Accessory Work Of Choice

Tuesday

1. 5 Rounds Of:
30s Strict Pull-ups
30s C2B Pull-ups (kipping)
30s HR Push-Ups
30s Burpees
1 min Row (Cal)
1 min Rest
* Score is Total Reps

2. 5 Sets of: 10 Barbell Roll Outs + ME T2B
Rest 2 min between sets

Monday

gt-gena

1. 5 x 5 OHS, Build

2. Power Clean + Front Squats
10.9.8.7.6.5.4.3.2.1
*10 Power Cleans + 10 Front Squats, 9 Power Cleans + 9 Front Squats
*Touch and go Power Cleans, build each set, heavy as possible
*Rest 2-3 min between sets

Friday

1. “Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

2. Snatch: 1+1
Build To A Heavy Two Quick Singles

Extras:
Accessory work of choice

Thursday

1. DB Tabata:
DB Thrusters
DB Plank Rows
DB Push Press
DB Power Cleans

Extras:
Work on a weakness that was programed once this week

Wednesday

1. Complete For Time:
40 T2B
30 Ab-Mat-Situps
20 Burpees 2 Plate
1000m Row

Extras:
– 5 x ME Strict HSPU
– 5 x 10 Supinated Barbell Row

Tuesday

dscf8970

1. Back Squat: 10-10-10
Warm up as needed, all working sets 70% or better.

2. 3 rounds for reps:
One minute of 135/95-lb. back squats
Rest one minute
One minute of 135/95-lb. S2OH
Rest one minute
One minute of 135/95-lb. power cleans
Rest one minute

Monday

dscf9005-2

1. Five rounds for max reps of:
Body weight bench press
KB Swings 70/53
*Rest Exactly 4 Min Between Rounds

Extras: 5 x ME Strict C2B Pull-ups
Rest 2-3 Min Between Sets

Friday

WORKOUT 17.5 Rx’d (Ages 16-54)
10 rounds for time of:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.

Thursday

Open Athletes:
1. 20 min Mono-structural Conditioning work of choice
*Break this into interval sets as desired, i.e: 1:30 on/30s Off

2. 20 min Mobility or Skill work of choice
*Focus on areas that feel tight from this past weeks training,
*Skill work should include movements you are not efficient in.

Non Open Athletes:
1. 5 Sets With Purpose:
15 Box Jumps 30/24
12 Bench Press (Heavy As Possible Unbroken)
9 Power Cleans (Heavy As Possible Unbroken)

Wednesday

1. EMOM x 20:
6-10 Strict Pull-ups
6-10 Push Press Heavy
6-10 Strict T2B
6-10 Strict Ring Dips
*Add weight as needed, shoot for the upper end of the range to start

2. Back Rack Split Squats: 5/side x 5 Sets

Extras:

Accessory Weakness of choice

Tuesday

1. AMRAP 20:
30 DU’s
5 Hang Squat Cleans 155/105
7 Burpees over your barbell

Extras:

– 5 x 10 Upright Barbell Row

– 5 x 10 Strict Barbell Press
– Accessory Weakness Of Choice

Monday

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1. Tabata Assault Bike

2. “Framanda”
21-Thrusters 95/65
9 Ring Muscle-Ups
15 Thrusters
7 Ring Muscle-Ups
9 Thrusters
5 Ring Muscle-Ups

Extras:
– Tabata Hang Squat Clean Thrusters 135/95
20s on/10s off x 8 Sets

Friday

17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

Thursday

Open Athletes:
1. 20 min Mono-structural Conditioning work of choice
*Break this into interval sets as desired, i.e: 1:30 on/30s Off

2. 20 min Mobility or Skill work of choice
*Focus on areas that feel tight from this past weeks training,
*Skill work should include movements you are not efficient in.

Non Open Athletes:
1. AMRAP 20:
5 Pull-ups
7 S2OH 75/55
9 Back Squats 75/55

Wednesday

gena

1. Back Squat: 5-5-5
Warm up as needed. All Sets 75% or Better.

2. 6 RFT:
10 Hang Power Cleans 135/95
36′ Burpee Broad Jump
20 Med-Ball Sq Cleans
36′ Burpee Broad Jump

EXTRAS:

HSPU or HS Walk Practice.

Tuesday

scott-bright

1. AMRAP 15:
40s Deadlift 225/155
20s Rest
40s DU’s
20s Rest
40s HSPU (Open Standards)
20s Rest

Extras:
– 4 x 15-20 GHD Situps + 15-20 Hip Extensions
– Accessory Work Of Choice

Monday

arielle

1. Complete for time:
21-18-15-12-9-6
DB Thrusters
Row (Cal)

Extras:
EMOM x 10: Squat Clean + Jerk
All Sets 75% or Better

Friday

dscf4986

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Wednesday

amelia

1. Like Fight Gone Bad:
1:00 Row Cal
1:00 S2OH 95/65
1:00 C2B
1:00 DU’s
1:00 Rest
*Repeat 3 Times

2. Work on a weakness of choice that has yet to appear in the open

Tuesday

dscf7707

1. For Time: 20min Cap
10-9-8-7-6-5-4-3-2-1 Deadlift 225/155
10′ Handstand Walk between sets

2. AMRAP 6: Back Squats @60-65%

Monday

liv

A. AMRAP 7:
5 Power Cleans 115/75
5 Thrusters 155/75

B. Power Snatch + 3 OHS

Build to your best lift of the day

C. Accessory Work Of Choice