Blog Archives

WOD 08/01/2017

7/31/2017

Lift 1: Clean (from floor) + Hang Clean - OTM for 10 mins - work up
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Lift 2: Back SQ - 3 x 12 E2M
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WOD: 10 Min EMOM
10 Wall Ball - 20/14 Rx, 30/20 Rx+
5 C2B Pull ups Rx, 3 Muscle Ups Rx+
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Extra Credit: 5K Run or 5K Row
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The video demo below shows power plus hang full. I would like to see full from the bottom and hang full (squat.) Some of you may be newer and need to do both movements "power" and not "full."

WOD 07/31/2017

7/30/2017

Lift/ Advanced ONLY! You need more than an hour to add this to your training day. Hang Full Snatch - 1-1-1-1-1-1-1 - work up
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Skill: L Sit Holds
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Lift: RDL - 5 x 2 E2M - Heavy (Romanian Deadlift)
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Lift / Advanced ONLY! You need more than an hour to add this to your training.
Rotating EMOM x 10 Mins Total
8 Right Arm KB Snatch - 53/35
8 Left Arm KB Snatch
* KB Never touches the ground, pace or hold in front rack position. Switch sides each minute, 5 sets on each arm
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WOD: 4 Rounds for time
15 Front Squats - 75/55 L1, 95/65 L2, 135/95 L3
10 Push Ups L1, Ring Push Ups L2, HSPUs L3
5 Pull Ups L1, C2B Pull Ups L2, Bar MUs L3
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Extra Credit: 400 Meter Sled Push

WOD 07/29/2017

7/28/2017

Saturday Class Time at 8 AM - 2 Person Partner Workout
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Rotate for a total of 3 Cycles
1 Min Max Cal Row - no straps
rest 1 min as partner 2 goes
1 Min Max Russian KB Swings 53/35
rest 1 min as partner 2 goes
1 Min Max Wall Balls 20/14
rest 1 min as partner 2 goes
1 Min Max Box Jumps 24/20
rest 1 min as partner 2 goes
1 Min Max Burpees
rest 1 min as partner 2 goes

Score = calories and reps

WOD 07/28/2017

7/27/2017

Lift: BP - 10 x 3 OTM - Moderate (dynamic)
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Lift / Advanced ONLY! You'll need more than an hour to add this to your training. Power Cleans from blocks (at knee) - 15 x 1 OTM - work up
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WOD: Rotating EMOM x 8 Rounds
#1 10 DU's, 20 DU's, 30 DU's L3
#2 10 S2O - 45/35 L1, 75/55 L2, 95/65 L3
#3 10 Front Squats - 45/35 L1, 75/55 L2, 95/65 L3
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Extra Credit: Rope Climb - 2 OTM for 10 Mins
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Accessory: Back Extensions - 3 x 15-20 reps

WOD 07/27/2017

7/26/2017

Skill: Pistols
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Lift / Advanced ONLY! Heavy Snatch Pulls - 10 x 2 EMOM - work up
You need more than an hour to add this to your training.
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Lift: BSQ - 1 x 20 RM - moderate to light weight
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WOD: 5 Rounds of - On a 2 Min Clock
Sprint 200 Meters - 100 Meters out and back
5 Burpees over Barbell
Max Russian KB Swings - 53/35 (Rx), 70/53 (Rx+)
Rest 2 Mins between Rounds

or

Max Snatch - 75/55 (Rx), 95/65 (Rx+)
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Extra Credit: Strict T2B - 3 Max Rep Sets

WOD 07/26/2017

7/25/2017

WOD: Assault Bike or Row Intervals
1 Min Max Calories
1 Min Rest
2 Min Max Calories
2 Min Rest
5 Min Max Calories
5 Min Rest
10 Min Max Calories
5 Min Rest
:30 Max Effort / :30 Recovery - 15 times

*Log your scores on each task

WOD 07/25/2017

7/24/2017

Skill: Snatch Balance - Super light - 10 x 1 OTM
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Lift #1: SDL - 10 x 2 OTM - Moderate for speed
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WOD: 3 Rounds for time
Row 500 Meters
15 OH Squats - 65/45 L1, 95/65 L2, 135/95 L3
Row 500 Meters
15 DLs - 155/95 L1, 225/155 L2, 275/185 L3
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Please listen to what Josh has to say in the video demo of the Snatch Balance.

WOD 07/24/2017

7/23/2017

Advanced ONLY! You'll need more than an hour to add this to your training.
Hang Power Clean - 10 x 1 OTM - work up
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Lift #1: Push Press - 5 x 5 E2M - Moderate
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Lift #2: DB Snatch - 3 x 3 - OTM - work up
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WOD: 10 Min AMRAP
“Cindy”
5 Pull Ups (Rx) C2B (Rx+)
10 Push Ups (Rx) Ring Push Ups (Rx+)
15 Air Squats (Rx) 10 Alternating Pistols (Rx+) - 5 each side
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Extra Credit: 400 Meter Farmers Carry - 70/53

WOD 07/22/2017

7/21/2017

We're going to do something slightly different for tomorrow. Going to give you a choice between 2 similar workouts. Its 10 - 2 min AMRAPs with a 2 Min rest between.
If you made it in the last few days you may be smoked from doing pull ups so if that's the case do the second workout.
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Class time at 8 AM: 2 Person Partner Workout
20 Cycles of (10 Rounds each Partner, total time 40 Mins)
2 Min AMRAP
3 Clean and Jerks - 135/95 Rx, 185/135 Rx+
6 Pull Ups Rx, 6 C2B Pull Ups Rx+
Max Meter Row in the remainder of your two minutes
*One partner completes the 2 Min AMRAP as second partner rests - then they alternate. Score = Total Meters Rowed
Or
20 Cycles of (10 Rounds each Partner, total time 40 Mins)
2 Min AMRAP
3 Clean and Jerks - 135/95 Rx, 185/135 Rx+
9 Wall Balls Rx, 20/14 Rx+ 30/20
Max Meter Assault Bike in the remainder of your two minutes
*One partner completes the 2 Min AMRAP as second partner rests - then they alternate. Score = Total Meters Biked

WOD 07/21/2017

7/20/2017

Lift: Muscle Snatch - 3 attempts to find a 1 RM - 10 Min
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Advanced ONLY: Muscle Ups - 3 attempts to string 5 - 8 Reps together
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WOD L1 & L2 - 20 Mins - E8M X 3
10 Deadlifts 135/95 L1, 225/155 L2
10 Pull Ups L1, 10 C2B's L2
10 Ring Rows L1, 1 Rope Climb L2
10 G2OH 95/65 L1, 155/95 L2

L3 - 25 Mins - E8Ms x 4
10 Deadlifts 315/205
10 Bar Muscle Ups
1 Legless Rope Climb
10 G2OH 185/105
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Accessory: GHD Sit Ups - 3 x 12-15 Reps