WODs for 1/2/2017-1/7/2017

1/2/2017

Skill/Strength

75 Singles unders
25 Air squats
75 Single unders
25 PVC OHS
75 Singles
25 Supermans

WOD

5 RFT:
-20 Mountain Climbers
-15 DB Thrusters RX -(55/35), Scaled (30/20)
-10 T2B

 

1/3/2017

Warm-up

1. 1 Round of Cindy (15 air squat, 10 push-ups, 5 pull-ups)
2. Walking Alternating quad stretch
3. 10 PVC Pass-Throughs
4. PVC External Rotation Stretch
5. Burgner Warm-up (10 reps each step)
6. Frog Stretch
7. 10 Bridges

Skill/Strength

Back Squat
-1×10 @ 60%; 3×10 @ 70%

Power Clean+ Push Press (complex)
-1×5 @ 60%; 3×5 @ 70%

Clean Pull from below the knee
-3×5 @ 80%

Bench Press
-1×10 @ 60%; 3×10 @ 70%

WOD

“Spice Girls” 12 min. AMRAP
3 Rounds at each movement before rotating.
:40s for Max Reps, :20s Rest
1. Row for Calories
2. Pull ups
3. Push ups
4. KBS RX – (55/35), Scaled – (45/20)

 

1/4/2017

Warm-up

1. 10 Air Squats
2. 15yd Walking alternating quad stretch
3. 15yd Sampson stretch
4. Hollow hold 15sec x2
5. Side Plank 15sec x2
6. Pigeon stretch
7. Child’s pose lat stretch
8. 8 Ring rows
9. Quadruped “Y” stretch
10. 10 Kneeling hip hinges
11. Calf stretch 15sec

Skill/Strength

Front Squat
-1×5 @50%; 1×5 @70%; 5×5 @80%

Snatch Grip Shrugs
-3×10 @80%

Hang Snatch+Snatch (complex)
-1×2 @60%; 1×2 @70%; 3×2 @75%

WOD

 

8 min Time Cap
– 10 Snatches (95/65)
-35 Sit ups
-8 Snatches
-35 Sit ups
-6 Snatches
-2 Rope Climbs
Max DU/SU in remaining time.

1/5/2017

Warm-up

1. 5 Pause Squats w/ groin stretch
2. Foam Roll inner quad muscles
3. Push up plus
4. PVC Pass-throughs
5. External Shoulder rotation stretch
6. 10 PVC Strict Press’s

Skill/Strength

Back Squat
-1×5 @ 70%; 3×5 @ 80%

Jerk Squats
-1×8 @ 80%; 1×8 @ 85%; 2×8 @ 90%

Jerks
-1×3 @ 60%; 3×3 @ 70%

WOD

6 RFT
-10 Sumo Deadlift High Pulls RX (75/55), Scaled (55/35)
-15 Air Squats

 

1/6/2017

Warm-up

1. 10 OHS & Press
2. Foam Roll lats
3. Lat Stretch on rig
4. External Rotation stretch
5. 10 Banded shoulder external rotations
6. Quadruped “I” “Y” and “T”
7. 10 Band Pull-aparts
8. 10 Side Lunges each leg
9. 10 Leg Swings each way

Skill/Strength

Snatch Pull from knee
-3×5 @80%

Snatch
-1×3 @60%; 1×3 @70%; 1×3 @80%; 1×3 @85%

Clean Pull
-3×5 @80%

Clean + Jerk
-1×3 @60%; 1×3+1 @70%; 1×3+1 @80%;
-1×3+1 @85%

WOD

For Time:
12-9-6
-Power Snatch RX-(95/65) Scaled-(65/45)
-Burpee Box Jumps RX-(24/20’’),​ Scaled-(20/18″)

 

1/7/2017

WOD

“KALSU”
EMOM
-5 Burpees
-Max rep Thrusters (135/95)
*Repeat until 100 Thrusters are reached*

Bob Kalsu (1945-1970) was an All-American tackle at
the University of Oklahoma in 1967. He entered the
army to fulfill his ROTC obligation in 1969. He served
as a Second Lieutenant with Battery C, 2nd Battalion,
11th Artillery, 101st Airborne Division in the Vietnam
War. He was killed in action on July 21, 1970 by
mortar fire near the Ashau Valley.

WOD’s for 12/26/16-12/31/16

12/26/16

Strength/Skill

Row
1:30 easy, 0:30 hard until you reach 1,000m

WOD

“Annie”
5 RFT: 50-40-30-20-10
Double Unders & Situps

 

12/27/16

Strength/Skill

BB Bulgarian Split Squat
-1×10 w/empty bar; 3×6 @(95/65)
BB Hip Thrust
-1×15 w/empty bar; 3×10 @(95/65)

WOD

-3 RFT
-6 HSPU
-12 Pistols 6 each side
-6 C2B
-6 Squat cleans RX- (185/135) Scaled- (155/105)

 

12/28/16

Strength/Skill

-10 min to work double unders and triple unders.

WOD

20 min. AMRAP
-2 15yd suitcase carries RX- (70/55) Scaled- (55/35)
-4 Squat snatches (80% of 1RM snatch)

 

12/29/16

Strength/Skill

EMOM 15
-min 1-5: 3 Power Clean & Jerks @70%
-min 6-10: 2 Power Clean & Jerks @80%
-min 11-15: 1 Power Clean & Jerk @90%

WOD

For Time
-21 cal row
-45 wall balls (20 /14)
-15 cal row
-45 KB swings (55/35)
-9 cal row
-45 push-ups

 

12/30/16

Strength/Skill

60:30 Work:Rest Ratio
-Front Planks
-GHD Sit-ups
-Side Plank w/ Hip Thrust (30 sec each side)
-Flutter Kicks
-6in Leg Raise

WOD

6 RFT:
-10 OHS (50% of 1RM OHS)
-10 ring dips
-10 alternating lunge jumps

 

12/31/16

“New Year’s Eve WOD:

-31 Box jumps (24in/20in) [January]
-29 Thrusters (95/65) [February]
-31 Burpees [March]
-30 Air squats [April]
-31 Push press’s (95/65) lb [May]
-30 Pull-ups [June]
-31 Cleans (95/65) lb [July]
-31 Abmat sit-ups [August]
-30 Back squats (95/65) [September]
-31 Push-up’s [October]
-30 Deadlift’s (95/65) [November]
-31 Double unders [December]

366 reps, 1 for every day in 2016

WODs for 12/19-12/24

Monday 12/19/16

Strength/Skill:
Deadlift 10, 5, 3, 3, 1, 1, 1
1×10 @50%; 1×5@70%;
2×3 @80%; 3×1@90%

WOD:
4 RFT
35 DU
28 Air squats
14 Ring push-ups
7 Back squats (135/95)

Tuesday 12/20/16

Strength/Skill:
Inverted work
2 Rounds not for time
3 Wall walks
2 Skin the cats or ring inverts
1 handstand walks around box

WOD:
“CYRUS, ELI, JANIE, LIAM AND MARY”

AMRAP in 25 minutes
From 0:00-5:00
16 Calorie Row
16 Box Jumps (24/20)
From 5:00-10:00
16 Thrusters (75/53)
16 Pull Ups
From 10:00-15:00
16 Burpees
16 Dumbbell Snatches (45/25 lbs)
From 15:00-20:00
16 Mountain Climbers
16 Kettle bell Swings (53/35 lbs)
From 20:00-25:00
16 Push-Ups
16 Sit-Ups

Wednesday 12/21/16

Strength/Skill:
Bench Press 10, 8, 6, 6, 6
1×10 @60%, 1×8 @70%, 3×6 @75%
-Superset with hand-clap Push-Ups 5×5

WOD:
21-15-9
Barbell rows
Goblet squat (70/55)
Barbell overhead walking lunges (95/65)

Thursday 12/22/16

Strength/Skill:
Core work
2 Rounds
50 Abmat sit ups
40 V-ups
30 MB Russian twists (16/12)
20 GHD back extensions (or supermans)
10 T2B

WOD:
5 RFT (20 min. time cap)
2 Clean & Jerks (185/135)
4 Chest to bar pull ups
8 Deadlifts
10 deficit push ups (45+25/45)
Add 1 rep to each exercise each round

Friday 12/23/16

Strength/Skill:
Front Squat 10, 6, 6, 6, 6
1×10 @50%; 4×6 @75%

WOD:
For time

10 Ground to overhead (135/95)
1 Rope climb
8 Ground to overhead (135/95)
2 Rope climbs
– 20 Wall ball burpees –
6 Ground to overhead (135/95)
2 Rope climbs
4 Ground to overhead
1 Rope climb

Saturday 12/24/16

WOD:
“12 DAYS OF CHRISTMAS” For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettle bell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)

WODs for 12/12-12-17

12/12
Strength/Skill:
*2 x 5 Snatch grip high pull @50%
*2 x 5 Snatch grip power shrug @75%`
2 x 5 Snatch grip deadlift @100%
*HANG- from above the knee

WOD:
4 person team
Athlete 1 Sled push on track (new sled) down and back 2x
Athlete 2 Deadlift (165/115)
Athlete 3 Medball clean (16/12)
Athlete 4 Hollow rocks
when athlete one is completed with task team rotates to next exercise
15 min. time cap
Team score = total minutes – total reps completed by team

12/13
Strength/Skill:
3 x 4 Snatch balance
3 x 3 Heaving snatch balance
-work to a heavy last set
-first set of heaving snatch should
equal the weight of last set of snatch
balance

WOD:
AMRAP
12 min
12 K2E
12 wall balls (20/14)
12 back squats (165/115)

12/14
Strength/Skill:
Tabata 8: 2 athletes per station of: Tire Flips, Battle Ropes, Tire Jump Overs, Running in place w/Reactive Stretch cord

WOD:
For time
60 Air squats
21 Power clean (95/65)
50 Push ups
15 Power cleans
40 Air squats
9 Power cleans
30 Push ups
6 Power cleans
20 Air squats
3 Power cleans
10 Push ups

12/15
Strength/Skill:
20 min to find 1RM Snatch

WOD:
“Isabel”
30 Power Snatches (135/95)

12/16
Strength/Skill:
Handstand contest

4 teams evenly divided: 1 person does 1 rope climb,
rest of team does 5 burpees each, next rope climb
cannot be started until entire team completes their burpees

WOD:
Christmas Party:
To “All I Want for Christmas is You”
At the beginning of the song start
AMRAP
10 DU
10 OHS
When you hear the 1st “”All I Want for Christmas is You”” stop and transition and begin [00:39]
AMRAP
10 pull ups
10 KB swings (55/35)
When you hear the 2nd “”All I Want for Christmas is You”” stop and transition and begin [1:31]
AMRAP
10 burpees
10 push jerk (95/65)
When you hear the 3rd “”All I Want for Christmas is You”” stop and transition and begin [2:16]
AMRAP
10 T2B
10 front squats (95/65)
When you hear the 4th “”All I Want for Christmas is You”” stop and end of song [3:14]
Max reps dead lift (95/65) [3:59]

12/17
HERO WOD:
“WOEHLKE”
3 Rounds, Each for Time
4 Jerks (185/135 lbs)
5 Front Squats (185/135 lbs)
6 Power Cleans (185/135 lbs)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
3 minutes Rest between rounds

*Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

12/8/2016

A) 15 EMOM

Min 1-5: 3 power snatches @70%
Min 6-10: 2 power snatches @80%
Min 11-15: 1 power snatch @90%

B) 5 rounds in 15, increasing weight on thrusters each round.

1 min KBS (55/35)
1 min Thrusters (35/45, 55/65, 65/95, 75/115, 95/135)
1 min rest

12/07/2016

A) Back Squat

  • 1×10 @50%
  • 4×6 @75%

Superset w/ high box jump 4 x 3 

B) 18 min AMRAP


  • 10 KB Russian twists (55/35)

  • 10 Good morning (45/65)
  • 3 bar MU