WODs for 6/26/17-7/1/17

6/26

Warm-Up

-10 G/H bridges
-30 sec each Windmill stretch
-10 Total single leg bridge
-30 sec each Glute stretch
-10 Pike push up
-30 sec Thoracic extension seated
-10 yard Heel raise
-5 yard Inch worm stretches
-10 yard Quad stretch

Strength/Skill

Snatch Grip DL
1×10 @50%
Snatch Grip Low Hang Power Shrug
1×8 @50%
Snatch Grip Low Hang High Pull
1×6 @50%
Power Snatch
1×4 @65%

WOD

For Time: 25min Time cap

“Isabel”
30 Snatches @135/95
**3 min rest**

–Then–
4 RFT
200 m run
15 Bar facing burpees
10 Front squats

 

6/27

Warm-Up

-200 m Run
-5 Pike push up
-5 Push up w/plus
-30 sec each chicken wing stretch
-10 yard Quad stretch
-10 each leg swings
-10 yard Samson stretch
-10 yard Heel raises

Strength/Skill

Strict Press
2×8 @65%

Push Press
2×6@70%

Jerk
2×4 @70%

WOD

5 RFT
25 T2B
50 DU
15/13/11/9/7 Cleans
1st round 15 reps @ 45/35 empty bar
2nd round 13 reps @ 75/55 (+30/20)
3rd round 11 reps @ 95/65 (+20/10)
4th round 9 reps @ 125/85 (+30/20)
5th round 7 reps @ 145/95 (+20/10)

 

6/28

Warm-Up

-10 Quarter squat
-10yd Samson stretch
-30sec Lunge stretch
-10yd Quad stretch
-5 Ring row squeezes
30sec Lat stretch
-10 Box step ups

Strength/Skill

Front Rack Lunges
3×8 @(95#/65#)
–superset–
BB Rows
3×10

WOD

3 RFT
18-12-6 Back squats (135/95)
9-6-3 Bar MU

 

6/29

Warm-Up

-1 Round of Cindy
-10yd quad stretch
-5yd Inch worm stretches
-10yd Samson stretch
-30s Lat stretch
-10 D1/D2 pattern w/ small metal plate
-10yd Butt kick march
-30s Cross arm body stretch

Strength/Skill

n/a

WOD

For Time
300 m row
20 Sit ups
15 Slam ball squat cleans (45/30/20)
300 m row
20 DB Box step ups (55/35/25) (20″/18″)
15 HRPU
300 m row
20 Slam balls (45/30/20)
15 V-ups
300 m row
20 Alt. DB snatches (55/35/25)
15 Burpee box jumps (20″/18″)

 

6/30

Warm-Up

-10 Single leg bridges
-10yd Butt kick march
-30s Windmill stretch
-15s Plank hold
-15s Superman hold
-10yd Heel scoops
-10yd Alternating quad stretch
-10 Ring row squeezes
-30s Clasp hand behind back stretch
-30s Lat stretch

Strength/Skill

Deadlift
5×5 @80%

WOD

12 min AMRAP
12 Wall Balls (20/16/14)
6 Pull Ups
12 Thrusters (M-135/115/95 : W- 95/85/65)
6 SDHP

 

7/1

Strength/Skill

Partnered row
2000 m total (switch every 250m)

WOD

For Time:

15-12-9
DL @2x BW
Shoulder press @3/4 BW


Scaled weights
Men DL 345/155
Men SP- 135/75
Women DL 225/105
Women SP 65/45

WODs for 6/19/17-6/24/17

6/19

Warm-Up

200 m Run
-10 yard Toe walks
-5 yard Push up to plus to inch worm stretches
-10 G/H bridges
-15 sec Plank hold
-15 sec Superman hold
-30s each Pigeon stretch
-10 yard Samson stretch
-10 yard Quad stretch
-30 sec each Lat stretch
-10 Squat jump to squat land

Strength/Skill

N/A

WOD

Cash In: 75 DU
3 min AMRAP x3
4 Power cleans (Round 1@ 95/65/45)
(Round 2 @ 115/85/65) (Round 3 @145/105/75)
8 T2B
12 Push ups
1′ rest after each AMRAP
Cash Out: 75 Burpees (7 min time cap for cash out)

 

6/20

Warm-Up

-2 rounds Cindy
-30 sec each Lat stretch
-30 sec each Chest stretch
-10 yard Quad stretch
-10 yard Heel scoops
-10 yard Samson stretcg
-10 yard Toe walks
-30 sec each Calf stretch
-5 each Skater squat w/ rings
-30 sec mod Skin cat stretch w/rings

Strength/Skill

800 m Run
10 Abmat sit-ups
400 m Run
20 Abmat sit-up
200 m Run
30 Abmat sit-ups
100 m Run
40 Abmat sit-ups

WOD

10 RFT
1 Rope climb
3 Clusters (95/65/45)
5 Ring dip
7 Box jumps (as high as possible)

 

6/21

Warm-Up

-10 Pike push ups
-10 each Skater squat
-2×15 sec Hollow hold
-30 sec each Pigeon stretch
-10 each Single leg bridge
-30 sec each seated glute stretch
-10 yard Heel scoops
-30 sec each Calf stretch

Strength/Skill

12′ EMOM Clean Complex:
1′- 3 High hang squat cleans @185/135/95
2′- 3 Low hang squat clean @165/115/85
3′- 3 Squat clean @ 135/95/65

WOD

12′ AMRAP
20 Alternating Pistols
15 yard Handstand walk
200 m run

 

6/22

Warm-Up

-10 Multi position squats
-15 sec Plank hold
-15 sec Superman hold
-10 yard Quad stretch
-10 yard Inverted hamstring
-10 Hip thrusters on bench
-30 sec each Windmill stretch
-5 Push up to plus to down dog stretch
-30 sec each Lunge stretch
-30 sec each Cross arm body shoulder stretch

Strength/Skill

Plated single leg box squats
-3×8 AHAP
–superset–
BB Hip Thrusts
-3×12 AHAP

WOD

21-15-9
Burpee pull ups
Wall ball (AHAP)

 

6/23

Warm-Up

-2x10s hollow hold
-10 yard lunges
-10 push up w/ plus
-5 each single leg bridge
-10 ring row squeezes
-10 total skater squat
-30s each chest stretch
-10 yard quad
-10 yard inverted hamstring
-10 each leg swings (forward and side)

Strength/Skill

Bench Press 3×5 @85%
–superset–
Ring push-ups 3×7

WOD

5 RFT
-5 Deadlifts (185/135/115)
-10 KB swings (55/35)
-15 Hollow Rocks
-5 Evil wheels

 

6/24

Strength/Skill

PVC Bouncy Bar OHS
2×10

 

Technique Work: Pull-up variations
-kipping
-butterfly

WOD

“”Josh””
For Time
21 Overhead Squats (95/65/45)
42 Pull-Ups
15 Overhead Squats (95/65/45)
30 Pull-Ups
9 Overhead Squats (95/65/45)
18 Pull-Ups

WODs for 6/12-6/17

6/12

Warm-up

Strength/Skill

PVC Bouncy Bar OHS
2×10 AHAP

EMOM 12 @75% 1RM
ODD:
-1 Snatch Grip deadlift + 1 Low Hang Power Snatch
+ Squat Snatch
EVEN: (from rack)
-2 Snatch Balance + 1 OHS + 1 Squat Snatch

WOD

AMRAP 10
-15 T2B
-10 DL (115/75/55)
-5 Squat snatches (115/75/55)

 

6/13

Warm-up

Strength/Skill

Barbell Box Squat
5×5 @ 50% (5:2:1 tempo)
–superset–
3 consecutive broad jumps for distance

WOD

5 RFT
5 Chest to bar pullups
10 KB swings (55/35/20)
20 Air squats
rest 2 min.
10 back squats @ 75%

 

 

6/14

Warm-up

Strength/Skill

Tabata 12
Mt. Climbers, Front Plank Hold, Right Plank Hip-ups,
Right Plank Hold,Left Plank Hip-ups, Left Plank Hold,
Scissor Kicks, Hollow Rock Hold

WOD

“Doctors Orders”
Arun’s AOM WOD
Cash in: 3x Suiside sprint 5y-10y-15y
3 Rounds
-5 squat cleans (135/95/65)
-10 hand stand push-ups
-15 wall ball shots (20/14/12)
-20 box jumps (24/20/18)
Cash out: 3x New sleds push acroos turff, pull back (90/60/45)

 

6/15

Warm-up

Strength/Skill

Bench Press
4×6 @80% 1RM
–superset–
10 Ring Rows

WOD

AMRAP 15
-5 Man Makers (55/35/25)
-2 Rope climbs
-10 Tire flips

 

 

6/16

Warm-up

Strength/Skill

Strict Press

3x 3 til failure @80 + 1 Push Press + 1 Jerk

WOD

For time
1000m row
800m run
10 ball slams (50/40/25)
500m row
400m run
20 ball slams (50/40/25)

 

6/17

Warm-up

WOD 1

A) 7 minutes to establish a max of:
Deadlift + Clean + Front squat + Shoulder to Overhead, then continue into,

AMRAP 3
Burpees Over Bar

*One bar for both athletes.

Deadlift + Touch-n-go Clean (any)+ Front Squat + Shoulder to overhead (anyhow).

Both athletes must establish a 1RM in the first 7 minutes.
Both athletes can load/unload bars and go down in weight after failed attempt.
1 score per athlete.

One athlete performs burpees at a time.

Score = Sum of weight of both partner’s max complex + total burpees

WOD 2

In 6 minutes…
*20 Thrusters: Rx – (95/65) Scaled – (75/55)
*20 Thrusters: Rx – (135/95) Scaled – (95/65)
20 Clean & Jerks: Rx – (135/95) Scaled – (95/65), then:
AMRAP Clean & Jerks: Rx – (185/125) Scaled – (115/85)

Athletes share 1 bar, and work one at a time. Work can be split up however.

*For the 6 minutes, weight of Thrusters increases for RX and Scaled

 

WODs for 6/5/17-6/10/17

6/5

Warm-Up

300 m
10 each single leg bridge
10 push up w/ plus to down dog stretches
10 yard inv h/s
10 yard walking quad
30 s each chest stretch
2×15 s each windmill stretch
10 yard toe walks
30 s each calf stretch

Strength/Skill

EMOM 10
Odd: 10 Deadlifts (225/155/105)
Even: 20 Double Unders

WOD

AMRAP 25
500 m Row
21 Push-Ups
21 SDLHP (95/65/45)
15 Bar facing Burpees
9 Toes to rings

 

6/6

Warm-Up

-10 multiposition squat
-10 yard inchworm w/ push up
-30s each pallof hold
-30s each cross body arm shoulder stretch
-15s plank hold
-10 yard Samson stretch
-10 yard heel scoops
-10 yard heel raise walks
-10 yard walking quad
-15s each chicken wing stretch
-10 each half kneel kb press

Strength/Skill

n/a

WOD

WOD: 2009 CrossFit Games Chipper
For Time:
15 Cleans (155/100)
30 T2B
30 Box jumps (24/20)
15 MU (females: 10 MU)
30 DB Push presses (40/25)
30 DU
15 Thrusters (135/95)
30 Pull ups
30 Burpees
300 ft Overhead Plate walking lunges (45 lb/25 lb) [100y or 91m]

 

6/7

Warm-Up

-10 push up plus only to pike push up
-1 min each foam roll lat
-10 each quad “y”
-2×15 each plank and side plank hold
-30s hands clasp behind back stretch
-30d each lat stretch
-10 yard heel scoops
-10 yard butt kick march

Strength/Skill

Wall Walks
3×5
–superset–
30 sec Handstand Hold

“Z” Press
3×15 AHAP

WOD

“Helen”
3 RFT
400 meter run
21 KBS (55/35)
12 Pull-ups

 

6/8

Warm-Up

-10 push up w/ plus
-5 pull ups
-10 multiposition squat
-2x15s hollow hang
-10 yard walking quad
-10 yard Samson
-30s each lat stretch
-30s each wrist stretch

Strength/Skill

Rope Climb Technique

-10 Rope Climbs For Time

WOD
Partner AMRAP 16
1 Wallball (30/20/14)
1 Box Jump On-and-Over (30/24/20)
1 Power Snatch (95/65; 75/45)
1 OHS (95/65; (75/45)
2, 2, 2, 2
3, 3, 3, 3
4, 4, 4, 4

 

6/9

Warm-Up

-2 rounds Cindy
-30s each chest stretch
-30s each lat stretch
-30s each cross arm body shoulder stretch
-30s each chicken wing stretch
-10 yard walking quad
-30s each windmill stretch

Strength/Skill

Bench Press
5, 5, 3, 3, 2 AHAP

WOD

16-12-8-4-2
DB Power snatch (split R+L evenly)
HRPU
DB OHS (split R+L evenly)
Ring Row

 

6/10

WOD

Partner EMOM 15 min
– slam ball thruster passes 30:30
– Partner A 10 push ups/ Partner B 10 Sit ups SWITCH and complete within the min
– Partner A 10 DL (155/115/85)/ Partner B 10 Jerks from the rack (135/95/65) SWITCH and complete within the min

Wods for 5/29/17-6/3/17

5/29

WOD

“MURPH”
-1 mile run
-100 pull ups
-200 push ups
-300 squats
-1 mile run

 

5/30

Strength Skill

90sec Plank
21 G2OH (75/55/35)
60sec Plank
15 G2OH
30sec Plank
9 G2OH

WOD

EMOM 16:
Even: 10 DB Power Snatches (5 Each Arm) (35/25)
Odd: 16 DB Front Rack Walking Lunges

 

5/31

Strength Skill

For Load: 20min Time Cap

Klokov Complex:
Clean Pull + Clean + Paused Front
Squat + Push Press + Paused Jerk

WOD

AMRAP 12
-1 Rope climb
-5 Thrusters (155/115/85)
-100m run w/ slam ball (35/25)

 

6/1

Strength Skill

n/a

WOD

“FILTHY FIFTY”
For Time:
-50 Box Jumps (24/20 in)
-50 Jumping Pull-Ups
-50 Kettlebell Swings (1/.75 pood)
-50 Walking Lunges
-50 Knees-to-Elbows
-50 Push Press (45/35 lbs)
-50 Back Extensions
-50 Wall Balls (20/14 lbs)
-50 Burpees
-50 Double-Unders

 

6/2

Strength Skill

Back Squat
5, 5, 3, 3, 2 AHAP

WOD

21-15-9
-Hang Power Clean (95/65/45)
-GHD sit ups
-Ring Rows

 

6/3

Strength Skill

Overhead Squats
warm up to 5x 1 AHAP

WOD

EMOM 20
1 Power clean @155/115
1 Front squat
1 Push jerk
1 Front squat
1 Split jerk

WODs for 5/22/17-5/27/17

5/22

Warm-up

-row 400m
-10 yard walking quad
-10 yard side lunges
-10yard heel scoops
-10 scap pull ups
-5 push up w/ plus into down dog stretch
-30s each calf stretch
-10 quarter squats
-30s each shoulder external rotation stretch pvc

Strength/Skill

Snatch Balance
2×5 w/ empty bar

EMOM 10
1 Power Snatch + 1 Hang Power
Snatch + 1 OHS + 1 Snatch Balance
@ 80% 1RM Snatch

WOD

“Elizabeth”
21-15-9 Reps For Time
Squat Cleans (135/95 lbs)
Ring Dips

 

5/23

Warm-up

10 min Double Under Practice

Strength/Skill

Front Squat
5, 5, 3, 3, 2

WOD

3 Part WOD For Time:
4 RFT
12 T2B
24 abmat situps
THEN
4 RFT
12 Front rack lunges (45/35)
16 Burpees
THEN
100 DU

 

5/24

Warm-up

-10 scap pull ups
-10 push up plus
-10 multi position squat
-2x10s hollow hold
-30s each lunge stretch
-30s each pigeon stretch
-10 yard walking quad
-10 yard heel scoops
-10 yard inch worm to down dog
-30s each chest stretch
-30s each lat stretch
-7 ring rows

Strength/Skill

Murph Prep 12

10 Min of Doubled Cindy

10 Pull-Ups
20 Push-Ups
30 Air Squats

WOD

AMRAP in 10 Minutes:
1 Deadlift (115/75/55)
1 Hang Power Clean
1 Front Squat
1 Push Press

*When the bar rests on the ground complete 5 burpees. Score is total FULL rounds of the complex.
*Begin back at the Deadlift after the bar has been dropped.

 

5/25

Warm-up

-10 pike push up
-10 quarter squats
-10 hip hinge to squat
-30s each cross arm body shoulder stretch
-30s clasped hands behind back stretch
-30s each chicken wing stretch
-10 yard Samson
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

PVC Bouncy Bar Strict Press 3×12 @AHAP

WOD

5 RFT (20 min time cap)
10 HSPU
5 bar MU (5 C2B pull ups / 5 box dips)
10 DL (155/135/95)
5 ring MU (5 ring row / 5 ring dip)
10 Front Rack DB squats (50/35/25)

 

5/26

Warm-up

-10 ring row squeezes
-10 push up w/ plus
-10 scapular pull ups
-10 pike push up
-30s each lat stretch
-30s each chest stretch
-10 yard side lunges
-5 each skater squat w/ rings
-10 yard butt kick march
-10 yard high knee march

Strength/Skill

Flat DB Bench Press
3×8 AHAP
–superset–
DB RDL
3×12

WOD

15 min AMRAP
15 slam balls (50/35/25)
5 snatches (95/65/45)
200m run
15 wall balls (20/14/12)
5 snatches (95/65/45)
200m run

 

5/27

WOD

“CPL SI MILLER”
3 Rounds For Reps in 20 minutes
In 6 minutes:
800 meter Run Buy-In
Then, AMRAP:
12 Front Squats (45/30 kg)
12 Pull-Ups
Then, 1 minute Rest
Buy-In for each AMRAP is an 800 meter Run. The clock starts with the first run and the AMRAP is performed in the remaining time each round. Score is total reps completed in the three AMRAPs.

WODs for 5/15/17-5/20/17

5/15

Warm-Up

-2x15s hollow body hold
-10 pike push ups w/ down dog stretches
-10 yard walking quad
-10 quarter squats
-10 yard marching butt kick
-10 yard high kick
-10 yard heel scoops
-10 yard Samson
-30s lat stretch
-10 pass thru pvc
-10 push press pvc

Strength/Skill

n/a

WOD

For time:
30 Ground to Overhead (95/65/45)
40 Box jumps (24/20/18)
30 Lateral burpee over bars
400 m Run
30 Front squats
40 HRPU
30 Bent over rows
40 K2E
30 Deadlifts
400 m Row

 

5/16

Warm-Up

-15s each palloff hold
-10 yard Samson stretch
-10 push up w/ plus
-2x 30s thoracic ext
-5 pull ups
-30s each lat stretch
-10 each quad “y”
-30s each pigeon
-5 steps each burgner

Strength/Skill

Core Work
3 Rds:
-30 Ringed Knee Tucks
-30 Side Plank Hip-ups/Side
-30sec Front Plank

WOD

Every 3 min for 30 min
Complex:
-1 Hang Power Snatch
-2 OHS
-1 Hang Squat Snatch
-2 OHS
-1 Squat Snatch

 

5/17

Warm-Up

-2 rounds Cindy
-10 yard heel scoops
-10 yard side lunges
-5 yard inch worm to down dog
-5 yard heel raise walks
-30s each lat stretch
-30s each cross body shoulder stretch
-10 each leg swings (forward, side)

Strength/Skill

1 mile run

WOD

“Fran”
21-15-9
-Thruster (95/65)
-Pull ups

 

5/18

Warm-Up

-10 scapular pull ups
-10 push up plus
-10 multi position squat
-2x10s hollow hold
-30s each lunge stretch
-30s each pigeon stretch
-10 yard walking quad
-10 yard heel scoops
-10 yard inch worm to down dog
-30s each chest stretch
-30s each lat stretch
-7 ring rows

Strength/Skill

Strict Pull-ups
-5×5 (L-sit if possible)

WOD

Murph Prep 11:
Bring Sally Up
Back squats (135/95/65)
at failure, run 400m
after song when all athletes return to gym, 50 unison pushups followed by 50 pushups.

 

5/19

Warm-Up

-10 each single leg g/h bridge
-30s h/s bridge hold w/ elevated feet
-2x30s h/s windmill stretch –
-2x15s hollow body hold
-30s each pigeon stretch
-30s each seated butt stretch
-5 push up to plus to down dog stretches
-10 each half kneel kb press(light kettlebell)
-10 yard toe walks

Strength/Skill

EMOM 10
1 Power Clean + 1 Hang
Power Clean + 1 Jerk
@ 80% 1RM Clean + Jerk

WOD

21-15-9
Buy in: 100 Air squats
-DU
-KBS (55/35/20)
-Deadlift (185/155/135)
Cash out: 100 Abmat sit ups

 

5/20

WOD

Death by Burpees/ Wall balls
1st min
3 Burpees/3 Wall balls (20/14/12)
add 1 rep of each every min till failure

 

 

WODs for 5/8/17-5/13/17

5/8

Warm-Up

-10 push up w/ plus
-10 yard inchworm w/ downdog
-10 yard butt kick march
-10 yard high kick
-10 yard inverted h/s
-10 heel raise to toe raise
-7 each small plate shoulder external rotation
-10 PVC Pass throughs
-5+5 single arm kb strict press + push press moderate weight (35/20)
-10 jerk dip to jump

Strength/Skill

400m Run
40 T2B
200m Run
20 T2B
100m Run
10 T2B

WOD

15 Push Press (155/105/75)
5 rope climbs
*mod 1: 3 climbs
*mod 2: 10 rope lock-offs
12 PP
4 rope climbs
*mod 1: 3 climbs
*mod 2: 8 rope lock-offs
9 PP
3 rope climbs
*mod 1: 2 climbs
*mod 2: 6 rope lock-offs
6 PP
2 rope climbs
*mod 1: 2 climbs
*mod 2: 4 rope lock-offs
3 PP
1 rope climbs
*mod 1: 1 climbs
*mod 2: 2 rope lock-offs

 

5/9

Warm-Up

-run 200 –
10g/ h bridges w/ feet elevated (bench)
-10 quad “y”
-2x30s seated thoracic ext
-10 multi position squat
-2×15 hollow body hold
-30s each pigeon
-30s frog stretch
-5 tempo air squats (4s down, 4 pause bottom, up fast, no break)

Strength/Skill

Snatch Grip High Pull
1×6 @ 60%

Power Snatch
1×6 @ 60%

Snatch
1×6 @ 65%
1×6 @ 75%
1×6 @80%

WOD

“Jackie”
For Time
1000 meter row
50 Thruster 45 lbs (m/w # is the same)
30 Pull-ups

 

5/10

Warm-Up

-2x10s hollow hang hold
-10 yard toe walks
-2x15s hamstring bridge hold w/ feet elevated
-10 yard inv hamstring
-10 yard walking quad
-10 yard butt kick march
-10 hand release push up
-30s each cross arm body shoulder stretch
-30s clasped hands stretch behind back

Strength/Skill

Deadlift
5×2 AHAP

WOD

In teams of 3
teams rotate every 3 min for 4 rounds

* 5 giant tire flips (if not possible then individuals complete 12x flip tire of choice)
* 200m sled pull (135/90/70)
* unison burpees as many as possible
team score is number of burpees completed

 

5/11

Warm-Up

-row 400m
-10 yard walking quad
-10 yard side lunges
-10yard heel scoops
-10 scap pull ups
-5 push up w/ plus into down dog stretch
-30s each calf stretch
-10 quarter squats
-30s each shoulder external rotation stretch pvc

WOD

Murph Prep 10
For Time

800m run

3 rounds
10 ring rows
20 deficit push ups (45# plate)
30 front squats (45/35)

400m run

3 rounds
20 pull ups
40 push ups
60 squats

800m run

 

5/12

Warm-Up

-10 pass thru pvc
-10 strict press pvc
-10 push press pvc
-5 front rack snatch balance –
5 each single arm kb press in half kneel
-10 yard side lunges
-2x10s heel raise hold
-10 heel raise to toe raise
-10 yard inverted h/ s

Strength/Skill

Strict Press
-4×8 @ 60%

*superset Strict Pull-ups til failure

WOD

21-15-9
-DU
-KB swings (55/35/20)
-DL (185/155/135)

 

5/13

Strength/Skill

Muscle Up practice

WOD

Squat Clean
-1×10
-2×8
-2×6
Clean & Jerk
-2×4
-2×2
-1 RM

WODs for 5/1/17-5/6/17

5/1

Warm-Up

-run 200m
-2x10s hollow body hold
-30s each pigeon stretch
-30s frog stretch
-10 yard heel scoops
-10 yard inverted hamstring
-10 yard inchworm w/pike push up and downward dog
-30s each lat stretch
-30s each chicken wing stretch

Strength/Skill

Back Squat
4×10 @65%

WOD

2 times through for time (25 min cap)
1 Round of “Nancy”
400 m Run
15 Overhead squat (95/65)
1 Round of “Kelly”
400 m Run
30 Box jumps (24/20)
30 Wall ball shots, (20/14)

 

5/2

Warm-Up

-10 multiposition squat
-10 yard Samson
-10g/ h bridges
-30s each seated butt stretch
-5 yard inchworm w/ pike push up and down dog
-10 push up with plus
-5 yard toe walks
-10 yard heel scoops
-30s each calf stretch

Strength/Skill

For Time: Sexy 60 Abs
60 Abmat sit-ups
60 Mt. Climbers (L+R=1)
60 MB Russian Twists (20/14)
60 Flutter Kicks w/ MB
60 Knee Tucks
60s Plank

WOD

3 Part AMRAPs

AMRAP 5
-15 Ring dips
-5 Snatches (135/95/65)

**2 min rest

AMRAP 5
-15 Air squats
-5 Snatches (135/95/65)

**2 min rest

5 min AMRAP
-15 Ring rows
-5 Snatches (135/95/65)

+++++19 total minutes++++++

 

5/3

Warm-Up

2 rounds [-10 squats -5 pull ups -10 hip thrusts]
-30s each foam roll lat
-30s each lat stretch
-2x30s thoracic extension seated
-5 each quad “t” “y” “I”
-10 yard Samson
-10 yard side lunges
-30s each pigeon

Strength/Skill

Complex: Deadlift, RDL, Bent-over
Row, Power Clean, Front Squat,
Push Press, Back Squat

3×1 @1RM Snatch

WOD

21-15-9
GHD sit-up
KBS (55/35)
Deadlift (225/155/135)

 

5/4

Warm-Up

-10 pike push up
-10 quarter squats
-10 hip hinge to squat
-30s each cross arm body shoulder stretch
-30s clasped hands behind back stretch
-30s each chicken wing stretch
-10 yard Samson
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

Strict HSPU
3×3

WOD

4 rounds, each round is 2.5 min. athletes work to complete all reps in the 2.5 min.
last 30 sec to return to rower, wait till 3, 6 or 9 min to begin again
For each failed round there is a 10 burpee penalty at the end of the WOD
300m Row
20 Strict Press (45/35)
10 Good mornings (45/35)

 

5/5

Warm-Up

2 rounds [-10 ring row squeezes -7 ring dips] -30s each wrist stretch -30s each lat stretch -10 mini squats -10 yard side lunges -10 yard Samson -10 yard walking quad -10 yard high knee pull -10pvc pass thru -10 steps each burgener

Strength/Skill

Rope Climb and Muscle Up
Technique Work and
Modifications

WOD

May AOTM: Garrett Kerns

For Time: It’s time to CHIPPER down and Squat Clean and Jerk WOD
1 mile run
90 DU
5 Squat Clean and Jerk (135/95/65)
80 Box Step Ups (24/20)
70 Abmat Sit Ups
5 Squat Clean and Jerk (135)
60 Push Ups
50 T2B
5 Squat Clean and Jerk (135)
40 Alternating Pistols
30 Deadlifts (135)
5 Clean and Jerk (135)
200 m Farmer carry (70/55)
10 Bar Muscle Ups
5 Clean and Jerk (135)
5 Rope Climbs
1RM Max C&J

**Weight belt must be worn from start to finish!

 

WODs for 4/24-4/29

4/24

Warm-up

-2 rounds [-10 squats -5 pull ups -10 hip thrusters]
-30s each foam roll lat
-30s each lat stretch
-2x30s thoracic extension seated
-5 each quad “”t”” “”y”” “”I””
-10 yard Samson
-10 yard side lunges
-30s each pigeon

Strength/Skill

Snatch Balance
2×5 w/ 3 second hold

Squat Snatch
3×3 @85%

WOD

4 RFT
12 OHS @ 75/55
12 T2B
12 Lateral Burpees over bar

 

4/25

Warm-up

-run 200m
-2x10s hollow body hold
-30s each pigeon stretch
-30s frog stretch
-10 yard heel scoops
-10 yard inverted hamstring
-10 yard inchworm w/pike push up and downward dog
-10 ring rows w/ squeezes
-30s each lat stretch
-30s each chicken wing stretch

Strength/Skill

KB Turkish Get-up
4×2 Each hand

WOD

EMOM 20
10 min
odd- 10 front squat 50-55% of FS max + 5 mountain climbers L+R=1
even- 5 HSPU
10 min
odd- 5 push press (using same # as front squat) + 5 burpees
even- 30 sec plank hold with 10 shoulder taps

 

4/26

Warm-up

-10 ring row squeezes
-10 push up w/ plus
-10 scapular pull ups
-10 pike push up
-30s each lat stretch
-30s each chest stretch
-10 yard side lunges
-5 each skater squat w/ rings
-10 yard butt kick march
-10 yard high knee march

Strength/Skill

Bench Press Pyramid
10 @50%
8 @60%
6 @70%
4 @80%
3 @85%
2 @90%
8 @65%

WOD

“Fractured Fran”
5 Rounds for Time
9 Thrusters (95/65 lbs)
9 Pull-Ups

 

4/27

Warm-up

-row 400
-30s each calf stretch
-5 yard inchworm w/ down dog
-30s wrist stretch
-1 round strict Cindy
-30s foam roll lat
-30s foam roll calf

Strength/Skill

Peg Board & Tire Play

WOD

Murph Prep 8
Half Murph
800m run
50 pull ups
100 push ups
150 squats
800m run

 

4/28

Warm-up

-10g/ h bridges
-5 each single leg bridges w/ feet elevated ( on bench)
-5 Nordic hamstring
-10 pass thru pvc
-10 each burgener
-2x10s hollow body hold
-10 yard heel scoops
-10 yard high knee skip

Strength/Skill

High Hang Clean Grip Jump Shrug
2×6 @95%

Low Hang Clean Grip High Pull
2×6 @65%

Squat Clean
3×6 @75%

WOD

15 Min AMRAP
500m row
21 KB swings (55/35/20)
15 box jumps (24/20)

 

4/29

“Swolemate Saturday”

WOD

Partner WOD
5 RFT
Partner A 10 Deadlifts touch and go (165/115/75)
Partner B 15 Slam Balls AHAP
switch
Partner A 2x 1 clean+2 Front squats + 1 jerk
Partner B 30 ab mat situps
switch
Partner A 15 back squats (from rack)
Partner B 15 unbroken wall balls (16/12) (if you beark, you do 25 reps)
switch