WODs for 3/20-3/25

3/20

Warm-up

-row 400 -10 yard heel scoops -10 yard walking quad -10 yard butt kick pull – 10 yard heel scoops -10 push up w/ plus -30s each chest stretch -10 ring row squeezes -30s each lat stretch -10 yard high knee skip -10 yard butt kick run

Strength/Skill

400 m run, then 1 minute plank hold (on elbows), 400 m run then 1 minute Hollow Hold (shoulders cleared, legs straight and tight)

WOD

Murphys Prep 3
3 Rounds, 2 min per exercise
Max C2B or Pull ups
Max Push ups
Max Air squats

5 min rest.

3×5 Front squats @ 80%-85%

Score=Total number of reps

 

3/21

Warm-up

-1 round Cindy -10 yard Samson -30s each lunge stretch for hip flexor -30s each thoracic rotation lunge -10g/ h bridges -30s each pigeon stretch – 10 yard high knee pull -10 multi position squat -30s each lat stretch -30s each wrist stretch

Strength/Skill

For Time:

10 Abmat sit ups
20 Flutter kicks
30 sec Plank
40 Abmat sit ups
50 Flutter kicks
60 sec Plank
50 Flutter kicks
40 Abmat sit ups
30 sec Plank
20 Flutter kicks
10 Abmat sit ups

WOD

60 Reps in 13 Minutes
3 min 30 Hang Power clean (50% of clean max)
2 min rest
3 min 20 Power clean (65% of clean max)
2 min est
3 min 10 Squat clean (75-80% of clean max)

 

3/22

Warm-up

-10 yard inchworm with pike push up and downdog -10g/h bridges -10 yard Samson -10 yard heel scoops -30s clasp hands behind back stretch -30s each chicken wing stretch -10 yard heel raises -30s each calf stretch

Strength/Skill

Push Press
-3×6 AHAP

Push or Split Jerk
-2×3 AHAP

WOD

AMRAP 20
1 Rope climb
10 T2B
15 Deadlifts (225/155/115)
**At minutes 5,10, &15 execute 10 burpees

 

3/23

Warm-up

-10 slow air squats for test
-1 min thoracic extension seated
-1 min each 3 way child pose (middle, left, right) [can twist when going to side]
-10x each quad “y” & “t” thumb up
-1 min each glute stretch (sitting on floor, hug leg to self over other straight leg)
-1 min each pigeon (can twist/ turn)
-1 min each “Josh” stretch (like sitting in chair, but lying down on side= hips and knees bent at 90, then quad stretch top leg, bottom leg doesn’t move)
-1 min frog stretch
– 1 min each calf stretch standing (knee straight first then knee bent)
-1 min each cross arm body shoulder stretch -10 squats retest

Strength/Skill

2000 m Row for time

WOD

4 RFT (25 min cap)
10 Seated Dumbell press (S2OH) (pick a weight that is challenging)
10 Abmat sit ups w/slam ball (20/15)
20 Alternating DB G2OH
200 m run

 

3/24

WOD

Open 17.5

 

3/25

WOD

“Salute Saturday”

Legion 8
8 RFT
8 Thrusters (75/55)
8 C2B
8 Clapping Push ups
8 Power Snatches
8 K2E
8 SDLHP
8 HSPU
8 T2B
Then 800 meter Run

WODs for 3/13-3/18

3/13

Warm-Up

-2 rounds Cindy -10 yard walking quad -10 yard side lunges -30s each lat stretch -2x10s hanging hollow body hold -10 yard heel scoops -10yard high kicks -10 yard butt kicks -30s each cross arm body shoulder stretch -10 jerk dip jump to squat

Strength/Skill

Front Squat
4×6 @70%
–superset–
DB RDL’s
4×12 (50/35/20)

WOD

21-15-9 KBS (55/45/35), wall balls (20/16/14), DU

 

3/14

Warm-Up

-10 yard inchworm with push up to plus to downdog -10 ring row squeezes -2x30s thoracic extension -10 each quad “y” -2x15s plank hold -2x30s frog stretch -10 kneeling hip hinge to squat land -30s each shoulder external rotation stretch pvc -5 steps each burgener

Strength/Skill

High Hang Squat Snatch + OHS
2×6 @50%
Power Snatch
2×6 @60%
Squat Snatch
3×4 @65%

WOD

12 min AMRAP 250m row, 12 thrusters (95/65/45)

 

3/15

Warm-Up

-10 ring row squeezes -10 each d2 shoulder flexion with light plate (like doing disco dance) -10 each d1 shoulder extension with light plate (like back handing a child) -30s each banded lat stretch -banded hip distraction posterolateral 10 rocks forward/ backward each -10 yard heel scoops -10 yard high knee pull -10 users walking quad to high kick

Strength/Skill

Hip-banded Deadlift
10, 8, 6, 4, 4, 2, 2

WOD

2 RFT 10 box jumps (30/24/20), 10 hang power clean (135/95/65), 10 split jerks (135/95 65), 10 HSPU, 10 C2B, 10 GHD situp, 10 ball Slams (50/40/35)

 

3/16

Warm-Up

-10 slow air squats for test
-1 min thoracic extension seated
-1 min each 3 way child pose (middle, left, right) [can twist when going to side]
-10x each quad “y” & “t” thumb up
-1 min each glute stretch (sitting on floor, hug leg to self over other straight leg)
-1 min each pigeon (can twist/ turn)
-1 min each “Josh” stretch (like sitting in chair, but lying down on side= hips and knees bent at 90, then quad stretch top leg, bottom leg doesn’t move)
-1 min frog stretch
– 1 min each calf stretch standing (knee straight first then knee bent)
-1 min each cross arm body shoulder stretch -10 squats retest

Strength/Skill

PVC Bouncy Bar Strict Press
3×12
–superset–
SDLHP
3×15

WOD

Murph Prep 2
1 mile run
4 rounds
10 burpee pullups
10 DB bench press with upper back on med ball (55/35/25)
10 back squats (195/135/95)
200m sprint (must sprint!)

 

3/17

WOD

17.4

 

3/18

WOD

Death by:
Clean and Jerk
135/95

WODs for 3/6-3/11

3/6
Warm-up
-row 400m
-10 OHS pvc test
-foam roll lat
-30s each lat stretch
-2x30s thoracic extension foam roll
-3 OHS pvc
-2x15s plank hold
-30s frog stretch
-30s each pigeon stretch
-30s each gastroc + soleus stretch
-10 OHS pvc test
Strength/Skill
OHS 3, 3, 3, 3, 3 AHAP
WOD
4 rounds (25 min cap)
5 hang power snatch 115/85/65
10 push press
15 yd. Sled push (old sleds) (45/25)
15 yd. crab walk
15 yd. sprint back to sled
15 yd. sled push

3/7
Warm-up
-2 Rounds Cindy
-30s each lat stretch
-10yd walking quad to high kick
-10yd side lunges
-10yd Samson stretch
-10 ring row squeezes
-30s each chest stretch
-10 heel raises
-30s each calf stretch
-30s each shoulder external rotation stretch
Strength/Skill
EMOM 12
-min 1: Rotational MB slams 20#/14# (45:15)
-min 2: 15 Evil wheels
-min 3: Front plank (45:15)
-min 4: 20 Abmat sit-ups
WOD
Murph Prep 1
800m run (what is your average mile time? cut it in half)
5 rounds
5 strict pull ups/jumping pull ups (no bands)
10 defficit push ups (45# fr everybody/ 25# scaled)
15 squats gobblet squat (55/45/35)
800m run (focus on running 2nd 800 same pace as 1st)

3/8
Warm-up
-10s hanging hollow body hold
-10yd Samson stretch
-10s each side plank hold
-10yd Samson with twist no lean
-30s each lunge stretch for hip flexor
-2x30s up dog/ cobra stretch
Strength/Skill
Muscle-up progressions & modifications
WOD
For Time
30 Calorie Row
25 Slam balls (50/40/25)
20 Box jumps (M&W RX 24/scaled 20 -may step up)
15 Squat Cleans (135/95/65)
10 Muscle-Ups or MU mod banded or feet on floor

3/9
Warm-up
-10 slow air squats for test
-1 min thoracic extension seated
-1 min each 3 way child pose (middle, left, right) [can twist when going to side]
-10x each quad “”y”” & “”t”” thumb up
-1 min each glute stretch (sitting on floor, hug leg to self over other straight leg)
-1 min each pigeon (can twist/ turn)
-1 min each “”Josh”” stretch (like sitting in chair, but lying down on side= hips and knees bent at 90, then quad stretch top leg, bottom leg doesn’t move)
-1 min frog stretch
– 1 min each calf stretch standing (knee straight first then knee bent)
-1 min each cross arm body shoulder stretch -10 squats retest
Strength/Skill
EMOM 16 ((every other) 2min)
-2:00 row or complete 500m
-2:00 rest
x4
WOD
Unbroken challange!
3 rounds BUT If unbroken, only 2 rounds
30 Wall balls (M 20/16) (W 14/12)
15 T2B/K2E
30 DU/90 singles
15 DB front squats (55/35)

3/10
WOD
17.3

3/11
WOD
Linda
(aka “3 bars of death”)
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time

WODs for 2/27-3/4

2/27

Warm-up

-10 ring row squeezes -30s each lat stretch -10 push up with plus -30s each chest stretch -5 scapula pull ups -30s (each) wrist stretch -10 yard walking quad with squat between each pull -10 yard side lunge -30s each lunge/ runner stretch -5x each step burgener pvc clean grip

Strength/Skill

EMOM 10
-Row 100m sprint

WOD

For time
12 HSPU’s
2 Squat Cleans @85% of max clean
10 HSPU’s
4 Squat Cleans
8 HSPU’s
6 Squat Cleans
6 HSPU’s
8 Squat Cleans
4 HSPU’s
10 Squat Cleans
2 HSPU’s
12 Squat Cleans

 

2/28

Warm-up

-2x15s hollow body hold -10 yard Samson to high knee -10 multi position squats -30s each pigeon stretch -10 yard heel scoops -5 yard inchworm to down dog -5 yard toe walks -30s each calf stretch -5 pull ups -30s each lat stretch

Strength/Skill

Back Squat
4×6 @60%

GHD Glute-ham Raise
4×10

WOD

Pick Your Poison 6 min. AMRAP
Athletes will choose one movement to do for 3:00, then another to do for 2:00, and the final for 1:00.
– Burpees
– RX Pull Ups / Scaled Row for calories
– Thruster RX (95/65) Scaled (65/55)

 

3/1

Warm-up

-10 strict press pvc -10 pass thru pvc -10 yard walking good morning -10 yard Samson with twist pvc back rack -10 push press pvc -30s each external rotation shoulder stretch -30s band cross body shoulder distraction -1 min foam roll lat -10 each quad y

Strength/Skill

Push Press
8, 8, 6, 6, 4, 4
-AHAP

BB Row
6×12

WOD

EMOM
4 Rounds
Min 1 10 Front Squats @ 80% of OHS
Min 2 30 sec Plank hold
Min 3 5 OHS @ 80% of OHS
Min 4 30 Abmat sit ups

 

3/2

Warm-up

-row 300 -10 g/h bridges -2x10s hollow body hold -30s each pigeon -30s each lunge/ runner stretch -5 yard toe walk -5 yard heel raises -10 yard inchworm to pike push up to calf stretch/ down dog -10 hip hinge to squat stance -10 light metal plate shoulder external rotation -30s each chicken wing stretch

Strength/Skill

EMOM

Clean complex:
Power Clean
Hang Squat Clean
Squat Clean & Jerk

Min 1-4 @ 50%
Min 5-8 @ 60%

WOD

4 Rounds (25 min tme cap)
200 DU
300 m row
400 m run

 

3/3

 

WOD

17.2

 

3/4 “Swolemate Saturday”

Strength/Skill

Teams of 2:
20-18-16-14-12-10-8-6-4-2
Bench Press (135/95)
Deadlifts (225/155)
* Partner 1 does 20 reps of each (Partner 2 will be spotting/resting). Then Partner 2 will do 20 reps of each (Partner 1 will be spotting/resting). Partner 1 will then go to 18, Etc.
*If done without a Partner then work to rest is 1:1.

WOD

Team of 2
For time:
150 Partner Med Ball Thruster Passes (20/14/12)
*5 Wall Walks penalty for each drop

For Single, 75 Wall Ball Shots (20/14)
*5 Wall Walks penalty for each drop

WODs for 2/20-2/25

2/20

Warm-up

-15 squats -10 yard side lunges -10 mini (quarter) squats -10 yard walking quad stretch -5 multi position squats -10 yard high knee pull -2x15s each side plank hold -30s each lunge/ runner stretch -30s each band hip distraction posterolateral -5 yard toe walks -5 yard heel raises -20s each gastroc stretch -20s each soleus stretch -30s each lat stretch -20s each wrist stretch

Strength/Skill

Single Leg Squats (off Box)
2×10 (25/15/10)

Barbell Box Squats 5:2:1 Tempo
2×8 @65%
2×6 @75%

WOD

“Mary”
20 min AMRAP
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups

 

2/21

Warm-up

-2 Rounds: 10 Push up with plus, 10 Ring row squeezes -30 sec each Chest stretch -30 sec Mod Skin the cat stretch -10 D2 flexion shoulder pattern light metal plate -10 d1 extension shoulder pattern -2×15 sec plank hold -10 yd heel scoops -10 PVC Pass throughs -10 {VC Strict press

Strength/Skill

Bench Press
-2×8 @65%
-2×6 @75%
*Superset with 12 Plyo Push-ups (45+25/45/25)

WOD

5 RFT
5 Deadlifts (275/185/135)
10 Burpees

 

2/22

Warm-up

-300 m Row -10 G/H bridges -10 Kneeling hip hinge work -10 Multi position squat -30 sec each Pigeon stretch -10 yd Heel scoops -10 yd walking quad -10 yd High knee pull -10 yd butt kick march -10 yard high knee skip -5 yard inchworm with pike push up

Strength/Skill

Partner G/H Raises (Nordic Hamstring curl)
-2×10

Squat Clean
-6×1 (increasing weight)

Power Clean
-10, 8, 6, 4, 2

WOD

6 Min AMRAP
16 Slam Ball to over shoulder (50/40/25)
12 Box Jump (24/20/18)
8 KBS (70/55/35)
*3 min rest
6 min AMRAP
40 DU
30 Abmat sit ups
20 Push Press (75/55/35)

 

2/23

Warm-up

-1 round Cindy -1 min each foam roll V.M quad (tear drop shape) -1 min each foam roll lat -2x30s thoracic extension stretch (foam roll or seated)- 5 each quadruped “I” “y” “t” -20s each wrist stretch -10 standing heel raises -30s each calf stretch -1 min deep squat groin stretch -5 jerk dip to jump to squat land

Strength/Skill

EMOM 8
Complex:
-Power Snatch
-Snatch Balance
-OHS
-Squat Snatch

Min 1-4 @ 50%
Min 5-8 @60%

WOD

For Time
1 Rope climb
10 Front squats (185/135/95)
2 Rope climbs
9 Front squats
3 Rope climbs
8 Front squats
2 Rope climbs
7 Front squats
1 Rope climb
6 Front squats

 

2/24

Warm-up

-10 push up plus -10 each shoulder external rotation (w/2 1/2 lb plate) -2×15 sec each side plank hold -10 yard side lunge -10 yard Samson -10 yard walking quad -10 yard high knee pull

Strength/Skill

Turkish Get-Up
-3×5*

WOD

CrossFit OPEN – 17.1 TBD

 

WODs for 2/13-2/18

2/13

Warm-up

-300m Row
-10 push up plus
-20s PVC external rotation stretch
-10 Good mornings
-Burgner warm-up x10
-2x15s Plank
-2x30s Frog Stretch
-30s Pigeon stretch
-10yd Side lunges
-20s Lunge w/ thoracic rotation
-10yd High knee march
-10yd Butt kick march
-10yd High knee skip
10yd Butt kicks

WOD

“Big Clean Complex”
6 Sets of
-1 high hang squat clean +1 hang squat clean
+1 squat clean from ground +1 push press

-1 high hang squat clean +1 hang squat clean
+1 squat clean from ground +1 push jerk

-1 high hang squat clean +1 hang squat clean
+1 squat clean from ground +1 split jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set

 

2/14

Warm-up

-10 Push-ups
-30s Chest stretch
-10 Ring rows w/ squeeze
-30s Lat stretch
-10 Multi position squat
-10yd Butt kick pulls
-5yd Inchworm to pike push-up and down dog
-5yd Alternating lunge/runner stretch
-2x30s Thoracic extension stretch

Strength/Skill

EMOM 10

Odd: 10 DB Snatch (each arm (55/35/25))
Even: 10 HSPU

WOD

Athlete of the Month – Prab Singh – “The Dirty Jersey Devil” – 4 RFT

-10 Front Rack Lunges (95/65/45)
-15 Pull Ups
-20 Wall Balls (20/16/12)
-25Push Ups
-30 YD Sled Push (M:35#, W:0#)

 

2/15

Warm-up

-2rds Cindy
-20s Wrist stretch
-10 Quad ‘Y’
-10 Band pull-aparts
-10yd Side lunges
-10yd Samson stretch
-10g/h Bridges
-30s Lunge/runner stretch

Strength/Skill

Rope climbing technique work

WOD

OPEN 13.1
AMRAP 17minutes of:
MEN:
-40 Burpees
-75/45 pound Snatch, 30 reps
-30 Burpees
-135/75 pound Snatch, 30 reps
-20 Burpees
-165/100 pound Snatch, 30 reps
-10 burpees
-210/120 pound Snatch, as many reps as possible
WOMEN:
-40 Burpees
-45/35 pound Snatch, 30 reps
-30 Burpees
-75/55 pound Snatch, 30 reps
-20 Burpees
-100/90 pound Snatch, 30 reps
-10 burpees
-120 pound Snatch, as many reps as possible

 

2/16

Warm-up

-200m Row
-10 PVC strict press
-10 Sotts press w/ OHS
-10 Good mornings
-2x10s Hollow body hold
-2x30s pigeon stretch
-30s Band postereolateral hip distraction
-30s Band across body arm distraction
-10 Sotts press w/ OHS

Strength/Skill

Strict Press 8, 8, 6, 6
Chin-ups 12, 12, 10, 10

WOD

16 Min EMOM
Odd: Back Squat @ 70% of 1RM
Even: 30 Sit-Ups

 

2/17

Warm-up

-Burnger warm-up w/ snatch grip x10
-10yd Walking butt kicks
-10yd Side lunges
-5yd Heel raises
-5yd Toe walks
-10yd High kicks
-30s Calf stretch
-5yd Inchworm to down dog w/ push-up
-10yd High knee march
-10yd High knee bound

Strength/Skill

Rowing
100m, 300m, 500m, 300m, 100m
with 1 min rest in between

WOD

FOR TIME
75 DU
25 Thrusters (95/65)
25 KB swing (55/35)
3 Rope Climbs
25 SDLHP (95/65)
25 Box Jumps (24/20)
75 DU

 

2/18

 

WOD

DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

WODs for 2/6-2/11

2/6

Warm-up
-Row 300
-10 Multi position squat
-15yd Alternating butt kick pull to hi kick
-15yd Samson
-15yd Side lunge
-2x20s Plank hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)

Strength/Skill

Front Squat
3×8 @65%

Superset:
Double KB “Z” Press
Straight Leg Deadlift
3×12 (35/20)

WOD

AMRAP 10

-3 muscle ups

-30 abmat sit ups

 

2/7

Warm-up
-10 g/h Bridges
-5 Single leg g/h bridge/ leg
-10 Hip thrusters on bench
-15yd Inchworm w/ push into down dog and calf stretch
-10 Pass thru pvc
-External rotation stretch
-10 Strict press
-Band shoulder distraction (lat stretch)
-Band cross arm body stretch/ distraction
-20s Pigeon stretch
-10 Kneeling hip hinge to squat land

Strength/Skill

Kipping
-on bar
-on rings (MU & dip)
-in handstand*

WOD

5 RFT
-5 HSPU
-5 Pull ups
-5 Hang squat snatch (135/95/65)

 

2/8

Warm-up
-10 Push up with plus
-5 Strict pull ups
-10 Ring row squeezes
-10 D2 shoulder flexion light metal plate
-20s Chest stretch
-30s Band cross arm shoulder distraction
-10 Light band pull apart palm up
-15yd Walking quad stretch
-15yd WAlking high knee stretch

Strength/Skill

EMOM 12
Minute 1: 20 R Side plank hip thrusts
Minute 2: 20 L Side plank hip thrusts
Minute 3: 20 V-ups
Minute 4: 30sec Weighted Plank (45/25/15)

WOD

For time
30 T2B
30 KB swing (55/35/25)
30 Slam ball Squats w/ball on shoulder (50/40) (35/25)
30 Single arm KB OHS (55/35/25)
30 Pushups
30 Box jumps (24/20/18)
30 Wall ball (20/16) (14/12)
30 Cal row

 

2/9

Warm-up

-Row 200
-10 Multi position squat
-15 yd Alternating butt kick pull to hi kick
-5 STrict pull up
-30s Lat stretch
-2x10s Hollow body hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)

Strength/Skill

Muscle ups and Peg board play!

WOD

Tabata Up Yours: 22min

For max reps:
Deadlift (135/95/65) 8x [20:10]
-Rest 2 minutes-
Push press (75/55/45) 8x [20:10]
-Rest 2 minutes-
Alternating lunges 8x [20:10]
-Rest 2 minutes-
Ball to shoulder (50/40/35) 8x [20:10]

 

2/10

Warm-up
-2 rds Cindy
-Foam roll lats: 2x20s each: shoulder blade level, & just below thoracic extension foam roll
-Foam roll calf
-10 each Quad “”y, i, t””
-15 yd Samson
-30s Lunge/ runner stretch
-10g/h Bridge
-10 Kneeling hip hinge to squat land”

Strength/Skill

Split Jerk
3, 2, 1, 1, 1 AHAP

WOD

AMRAP 20
1 Bear complex (70% of jerk max)
2 rounds of
– 5 burpees
– 10 ring dips
– 15 GHD sit ups
30 Double unders

 

2/11

WOD

Thompson 10 RFT:
15 ft Rope Climb, 1 ascent
95/65/45 pound Back squat, 29 reps
135/95/65 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

 

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

WODs for 1/30-2/4

1/30

Mobility

-300m Row
-10 Multi position squat
-15 yd Alternating butt kick pull to hi kick
-15 yd Samson stretch
-15 yd Side lunge
-2x20s Slank hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)

Strength/Skill

20min to find Back Squat 1RM

WOD

3 RFT
800 m run
50 Air squats

 

1/31

Mobility

-10 g/h bridges
-5 Single leg g/h bridge/ leg
-10 Hip thrusters on bench
-15 yd Inchworm w/ push into down dog and calf stretch
-10 Pass thru pvc
-External rotation stretch
-10 Strict press
-Band shoulder distraction (lat stretch)
-Band cross arm body stretch/ distraction
-20s Pigeon stretch
-10 Kneeling hip hinge to squat land

Strength/Skill

20min to find Clean and Jerk 1RM

WOD

Death By Ball Slam (12 Minute cap)
1 Min = 5 Ball Slams (35/25/20)
2 Min = 6 Ball Slams
* If you fail to get all slam balls you are doing in that particular minute you cut the reps in half and begin counting up again. For example if I am at 12 Ball Slams and don’t make it, The next minute I will do 6 Ball Slams and continue on from 6

 

2/1

Mobility

-10 Push up with plus
-5 Strict pull ups
-10 Ring row squeezes
-10 D2 shoulder flexion light metal plate
-20s Chest stretch
-30s Band cross arm shoulder distraction
-10 Light band pull apart palm up
-15yd Walking quad stretch
-15yd Walking high knee stretch

Strength/Skill

20 min to find Bench Press 1RM

WOD

WORKOUT 12.3
MEN
18 min. AMRAP
15 Box jumps (24/20)
12 Push press (115/85)
9 T2B
WOMEN
18 min. AMRAP
15 Box jumps (20/18)
12 Push press (75/55)
9 T2B

 

2/2

Mobility

-Row 200
-10 Multi position squat
-15yd Alternating butt kick pull to hi kick
-5 Strict pull ups
-30s Lat stretch
-2x10s Hollow body hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)

Strength/Skill

20min to find Front Squat 1RM

WOD

5 RFT
-10 yd Handstand walk
-8 Hang power cleans @ 50% of 1RM clean,
-6 Muscle ups

 

2/3

Mobility

-2 Rounds Cindy
-Foam roll lats: 2x20s each: shoulder blade level, & just below thoracic extension foam roll
-Foam roll calf
-10 Quad “y, i, t”
-15yd Samson stretch
-30s Lunge/ runner stretch
-10 g/h bridge
-10 Kneeling hip hinge to squat land

Strength/Skill

20 min to find Snatch 1RM

WOD

EMOM 25
Minute 1: 5 Deadlifts @ 70% of 1RM
Minute 2: 50 Double Unders (scaled 30 DU/90 singles)
Minute 3: 12 Burpees (scaled 10 Burpees)
Minute 4: 15 Calorie Row (scaled 12 calories)
Minute 5: Rest

2/4

 

WOD: Jorge
WOD Type: For Time
30 GHD sit-ups
15 squat cleans 155/110/75
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

WODs for 1/23/17-1/28/17

1/23

Warm-up

-250m Row
-Foam roll quad
-15yd Walking quad stretch
-15yd Side lunges
-15yd Heel scoops
-20sec Chest stretch
-10 Push up plus
-15yd Samson stretch
-20sec Pigeon stretch
-10 Multi position squat

Strength/Skill

Back Squat
-1×10 @60%; 1×10 @70% 3×6 @85%

Clean & Power Jerk (complex)
-1×5 @60%; 1×5 @70% 3×3+1 @85%

Clean Pull from below the knee
-2×5 @95%

Bench Press
-1×10 @70%; 3×6 @85%

WOD

3 RFT
-50 DU
-10 Good mornings (65/45/35)

 

1/24

Warm-up

-10 PVC pass-throughs
-Burner warmup w/ snatch balance 5x each step
-10 Push press w/ PVC
-15yd Samsom stretch w/ twist
-15sec Plank x2
-20sec Frog stretch
-Thoracic extension foam roll
-Quad ‘Y’ stretch
-10 PVC OHS w/ Sotts press

Strength/Skill

Front Squat
-1×5 @65%; 1×5 @75%; 1×5 @85%; 2×3 @95%

Snatch Grip Shrugs
-2×10 @95%

Hang Snatch+Snatch (complex)
-1×2 @60%; 1×2 @70%; 3×2 @85%

WOD

10 min AMRAP
-8 HSPU
-10 Box jump (30/24/20),
-12 cal row

 

1/25

Warm-up

-2 Rounds of Cindy
-20sec Lat stretch
-10 Ring rows w/ squeeze
-20sec Chest stretch
-15yd Inchworm to down dog w/ calf stretch
-Lunge/Runner Stretch
-15yd Walking quad stretch
-15yd High knee stretch
-15yd Butt kick march
-15yd High knee skp

WOD

Open 14.2
For as long as possible complete in 3 minutes
From 0:00-3:00, 2 rounds of:
-10 OHS (95/65lbs)
-10 C2B Pull Ups
From 3:00-6:00, 2 rounds of:
-12 OHS (95/65lbs)
-12 C2B Pull ups
From 6:00-9:00, 2 rounds of:
-14 OHS (95/65lbs)
-14 C2B Pull ups
Follow the pattern until you fail to complete both rounds.
Scaled: use an empty bar or a PVC pipe for OHS, C2B can be done jumping with bar 4″-6″ above head
Regardless of time, athletes should complete 3 rounds.

*5 min break

10 min EMOM w/ 45 sec of work & 15 sec rest- of 5/10/15yd Suicide Sprints

 

1/26

Warm-up

-15sec Hollow hold x2
-20sec Pigeon stretch
-20sec Frog stretch
-10 Clamshells
-Thoracic extension foam roll
-20sec Lat stretch
-10 PVC Strict press
-10 PVC Push press

Strength/Skill

Back Squat
-5 rep max

Jerk Dips
-2×3 @100%

Jerks
-1×3 @60%; 4×3 @80%

WOD

2 RFT
-40 Abmat sit ups
-30yd KB weighter’s carry (15 yd each arm) Men (55/45), Women (35/20)
-20 Burpees

 

1/27

Warm-up

-15yd Side lunges
-10 Push up plus
-10 PVC Snatch balance
-10 PVC OHS
-10 Sotts press, every two: ohs
-7 S
ingle leg hip thrusters on bench
-Burgener warm up 10x each step

Strength/Skill

Snatch Pull from knee
-2×5 @90%

Snatch
-1×3 @60%; 1×3 @70%; 1×3 @80%; 1×3 @85%;
2×1 @90%

Clean Pull
-2×5 @90%

Clean & Jerk
-1×3 @60%; 3+1 @70%; 3+1 @80%; 3+1 @85%;
2+1 @90%

WOD

12 min AMRAP
-30 Air squats
-15 Deadlift (185/135/95)
-1 Sled push (90/45/25)

 

1/28

WOD

“Holbrook”
10 RFT
-5 Thrusters (115/85/55) beginners should use an empty bar (45/35)
-10 Pull ups
-100 m Sprint
*Rest 1 minute

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

 

WODs for 1/16/17-1/21/17

1/16

Warm-Up

-10 Air squats
-10 Scapular pull ups
-Lat stretch
-7.5yd Walking heel raise
-7.5yd Inchworm with push up to down dog & calf stretch
-15yd Butt kick pull (walking quad stretch)
-10 Good mornings
-2x15s Plank
-Pigeon stretch
-8 Skater squats w/rings

Strength/Skill

Back Squat
-1×10 @60%; 1×10 @70% 3×8 @80%

Clean & Power Jerk (complex)
-1×5 @60%; 1×5 @70% 3×5 @80%

Clean Pull from below the knee
-3×5 @90%

Bench Press
-1×10 @70%; 3×8 @80%

WOD

2000m Row For Time

 

1/17

Warm-Up

-Row 250m
-Foam roll inside of quad
-2x15s Side planks
-Frog stretch
-10 Clamshells w/thin band
-Thoracic extension foam roll
-Lat stretch child pose
-10 Band pull aparts
-6 Quadruped “Y”

Strength/Skill

Front Squat
-1×5 @65%; 1×5 @75%; 1×5@85% 3×4 @90%

Snatch Grip Shrugs
-3×10 @90%

Hang Snatch from above the knee+Snatch (complex)
-1×2 @60%; 1×2 @70%; 4×2 @80%

WOD

12 min. AMRAP

-10 Right Arm dumbbell overhead walking lunges (45/35/20)

-20 Ring rows

-10 Left Arm overhead dumbbell lunges

 

1/18

Warm-Up

-10 Air squats
-10 Leg swings each: front & side
-Cross body shoulder stretch
-“Chicken wing” stretch
-15yd Samson stretch
-2x15s Side plank
-15yd Heel scoops
-15yd Butt kick pull
-15yd High knee pull

 

WOD #1

10 min. AMRAP
5 Deadlift (185/135/95)
1 Rope climb
7 Deadlift
1 Rope climb
9 Deadlift
1 Rope climb
11 Deadlift
1 Rope climb
**Add 2 Deadlifts each round until time elapses.

WOD #2

4 RFT

-20 KBS (55/35/20)

-20 HRPU

-20 Dumbbell squats (55/35/25)
-20 Pull ups

 

 

1/19

Warm-Up

-10 Multi position air squats
-10 Push up plus
-10 Ring row squeeze
-15 yd Butt kick
-15 yd High knee march
– PVC External rotation shoulder stretch
-10 PVC strict press
-10 PVC push press

Strength/Skill

Back Squat
-1×5 @70%; 1×5 @80%; 3×5 @87%

Jerk Dips
-3×4 @95%

Jerks
-1×3 @60%; 3×4 @75%

WOD

21-15-9
T2B
Wall balls (20/14/12)
Dumbbell thrusters (55/35/25)

 

1/20

Warm-Up

-Burgener warm up, snatch grip, include snatch balance, 5x each step
-Foam roll lat
-Lat stretch
-Quad “i” “y” “t” 5x each
-Calf stretch, leg straight + knee bent
-2x15s Plank
-Pigeon stretch
-6 Single leg glute-ham bridges

Strength/Skill

Snatch Pull from knee
-3×5 @85%

Snatch
-1×3 @60%; 1×3 @70%; 1×3 @80%; 2×3 @85%

Clean Pull
-3×5 @80%

Clean & Jerk
-1×3 @60%; 3+1 @70%; 3+1 @80%; 2×3+1 @85%

WOD

Core work
2 Rounds
-40 hollow rocks
-30 abmat situps with legs straight, touching toes
-20 floor wipers
-10 K2E

1/21

WOD

“Ralph”
4 RFT
-8 Deadlifts (250/175/125)
-16 Burpees
-3 Rope climbs
-600m run/750 m row

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.