WOD

JANUARY 16TH – JANUARY 22ND, 2017

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SKILL

High Hang Snatch + Hang Snatch 5x(2+1)

WOD

In teams of 2, a 20 minute AMRAP of:

12 Calorie Row

12 Power Snatches (95/65)

12 TTB

SKILL

Tempo Back Squat 3:1 3×3

WOD

15 Burpees, then:

1/10, 2/9, 3/8 …….. 8/3, 9/2, 10/1 reps of:

Back Squat/STOH (115/85) **each time the bar drops 15 burpees to re-enter the workout….

15 Burpees

LIFT

C&J 5 x 3+1

Clean Pull 3×5

Push Press 3×5

GHD Back Extensions + DB side bends

SKILL

Ring Work – Muscle Ups & Skin the Cats

WOD

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

**Goal is to build weight with each set**

SKILL

Back Rack Lunges 4×10

WOD

12 minute AMRAP of:

20 GHD sit-ups

10 R arm DB Overhead Lunges (60/40)

10 L arm DB Overhead Lunges (60/40)

LIFT

Power Snatch 5×3

Snatch Push Press + OHS 4 x 5+1

Front Squat 3×5

Pull-ups + Barbell Roll-Outs

SKILL

3 rounds of: 10 Scapular Pull Ups, 10 Dips, 10 Reverse DB Flys

WOD

For time:

10 Thrusters (135/95)

50 DU’s

8 Thrusters

40 DU’s

6 Thrusters

30 DU’s

4 Thrusters

20 DU’s

2 Thrusters

10 DU’s

SKILL

15 minutes to practice Handstands and warm up lifts

WOD

“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:

1.5x BW Deadlift

1x BW Bench Press

¾ BW Clean

SKILL

Push Press 3×3

WOD

“The Open 16.1” – 20 Minute AMRAP of:
25 Foot OH Walking Lunge 95/65
8 Bar Facing Burpees

JANUARY 9TH – JANUARY 15TH, 2017

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SKILL

Front Squat 5×5

WOD

12 minute AMRAP of:

2 Rope Climbs

8 Front Squats (185/135)

8 KB Swings (72/53)

35 DU’s

200 m Row

SKILL

3 rounds of: 10 DB Reverse Flys, 10 GHD Sit-ups, 10 TTB

WOD

12 min. EMOTM

4 Power Cleans (115/85)

4 Bar Facing Burpees

LIFT

Find your 1 RM max Snatch + C&J

SKILL

Bench Press 3×3

WOD

15-12-9-6-3 reps for time of:

R arm KB swing (72/53)

L arm KB swing (72/53)

KB Goblet Squat (72/53)

Box Jump (24/20)

SKILL

Pull-ups – find your max set

WOD

 

“Tabata This” – 8 rounds of 20 seconds on/10 seconds off

Pull-ups

Push-ups

Sit-ups

Air squats

LIFT

Power Clean + Squat Clean (2+1)x5

Hang Snatch 3×3

Power Jerk + Split Jerk with pause (2+1)x5

Back squat 5×5

3 rounds: 10 DB side bends, 10 HSPU, 10 DB rows

SKILL

Deadlift 5×4

WOD

3 rounds for time of:

10 Deadlifts (245/175)

20 WB’s (20/14)

10 box jumps (24/20)

SKILL

Clean 3×3

WOD

30 Hang Squat Cleans (95/65)
30 Handstand Push-ups
30 Thrusters (95/65)
30 Box Jumps (24/20)
30 Overhead Squats (95/65)
30 C2B Pull-ups

SKILL

STOH – establish a 10 RM

WOD

Row 250 m, 225 m, 200 m, 175 m, 150 m, 125 m, 100 m, 75 m, 50 m, 25 m

** complete 6 burpees over the rower after each set**

JANUARY 2ND – JANUARY 8TH, 2017

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SKILL

Strict Press 3×3

WOD

20 minute AMRAP of:

10 CTB Pull-ups

20 Pistols (alternating legs)

10 Box Jumps (24/20)

SKILL

Power Clean 5×2

WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:
DB Snatch (55/35)
Burpees

LIFT

Scarecrow turnover

Power Clean 5×2

Snatch Balance 3×3

Front squat 4×4

3 rounds – 10 GHD situps, 10 HSPU, 10 Barbell Rollouts

SKILL

Split Jerk (from the rack) – find a heavy single

WOD

Tabatas – 8 rounds of 20 seconds on/10 seconds off

Calorie Row

Power Jerk (115/85)

WB’s (20/14)

GHD back extensions

SKILL

Deadlift 3×3

WOD

3 rounds for time of:

50 Air Squats

40 Butterfly Sit-ups

30 Walking Lunges

20 Push-ups

10 Ft. Bear Crawl

1 rope climb

LIFT

3 position Snatch x5

Halting Clean Deadlift 5×5

Push Press 3×3

Pause Front Squat 5×2

3 rounds 10 DB Row, 10 Barbell Step-ups (each side)

SKILL

OHS 5×5

WOD

15-10-5-10-15 reps for time of:

Thrusters (95/65)

TTB

SKILL

Tall Snatch 3×3

WOD

1 Squat Snatch (135/95)
2 Box Jumps (30/24)
3 Push Presses (135/95)
4 Toes-to-Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Push-ups
7 Deadlifts (135/95)
8 GHD Sit-ups
9 KB Swings (70/53)
10 Lunges (10 each side)
11 WB’s (20/14)
12 oz. Beer OR 12 Burpees!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

SKILL

Back Squat 5×2 @ 90%

WOD

10 minute AMRAP of:

10 Back Squats (115/85) *from the floor*

10 Bar Facing Burpees

DECEMBER 26TH – JANUARY 1ST, 2017

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SKILL

Back squat 5×5

WOD

21-15-9 reps for time of:

Back squat (135/95)

Box jumps (24/20)

SKILL

Single leg deadlift 4×10

WOD

3 rounds for time of:
500m Row
12 Push Jerk (155/105)
15 Toes-to-Bar

SKILL

Bench press 5×5

WOD

27-21-15-9 reps for time of:
Calorie Row
Bench Press (135/95)

SKILL

Tall snatch 5×5

WOD

AMRAP 20:
10 Power Snatch (95/65)
10 Jumping Lunges
10 Chest-to-Bar Pull-ups
10 Thrusters (95/65)

SKILL

Ring work (muscle ups/skin the cats)

WOD

4 rounds for time of:
15 Box Jumps (24/20)
15 KBHS (53/35)
15 WB’s (20/14)
15 Burpees

SKILL

Front squat 3×3

WOD

9 rounds for time of:
8 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
5 Front Squats (135/95)
4 STOH (135/95)
* Every time you drop the bar perform 3 Bar Facing Burpees at the end you’re your rounds….Example: 10 drops = 30 burpees at the end *

HAPPY NEW YEARS! JOIN US FOR A GROUP WORKOUT WITH ALL THE TRAINERS!

DECEMBER 19TH – DECEMBER 25TH, 2016

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SKILL

Handstands

WOD

21-15-9 reps for time of:

TTB

WB’s (20/14)

burpees

SKILL

Power Jerk 3×3

WOD

5 rounds for time of:

20 calorie row

10 thrusters (115/80)

SKILL

deadlift 3×3

WOD

11 minute AMRAP of:

75 DU’s

7 deadlifts (185/135)

SKILL

Power clean – find your 3 rep max (touch and go)

WOD

11 minute AMRAP of:

7 power clean and jerks (135/95)

21 box jump overs (24/20)

SKILL

3 position power snatch – find your heaviest set

WOD

12 minute EMOM alternating:
Min 1 – 5 power snatch @ 75%
Min 2 – 15/12 calorie row
Min 3 – 15 Ab-mat sit-ups

SKILL

Push Press 3×3

WOD

Every two minutes until failure complete…

(+2) push press (115/85)

(+2) bar facing burpees

MERRY CHRISTMAS!

DECEMBER 12TH – DECEMBER 18TH, 2016

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SKILL

Strict press 5×5

WOD

21-15-9 reps for time of:
OHS (95/65)
DU’s
TTB

SKILL

Bent over barbell rows

WOD

“Dirty 30″ – For time:
30 box jumps (24/20 in)
30 jumping pull-ups
30 KB Swings (35/26 lbs)
30 lunges
30 knees-to-elbows
30 push press (45/35)
30 back extensions
30 WB’s (20/14 lbs)
30 burpees
30 DU’s

SKILL

Snatch balance 3×3

WOD

10 rounds for time of:
1 power snatch (185/135)
1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

SKILL

Hang clean + clean 5x(2+1)

WOD

8 minute AMARP of:
9 pull-ups
3 power cleans (115/85)
6 STOH (115/85)
9 back squats (115/85)

SKILL

Good morning 4×10

WOD

15 minute AMRAP of:
100 walking lunges
50 DU’s
20 burpees

SKILL

Back squat 3×3

WOD

For time:
One minute ON; one minute OFF until completion:
100 push-ups
125 KB swings (53/35)
150 back squats (95/65)

SKILL

Push Jerk 5×5

WOD

2000 M row

DECEMBER 5TH – DECEMBER 11TH, 2016

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SKILL

3 rounds not for time of: 10 kips, 100 ft. handstand walk (scaled – wall walks), 10 DB bent over rows

WOD

3 rounds for time of:
27 calorie row
21 bench press (115/80)
15 weighted MB sit-ups (20/14)
9 pull-ups

SKILL

Deadlift – 1×5, 2×5 @90% (of 1 x 5)

WOD

For time:
27 TTB
24 deadlifts (205/155)
21 bar facing burpees
18 TTB
15 deadlifts (205/155)
12 bar facing burpees
9 TTB
6 deadlifts (205/155)
3 bar facing burpees

SKILL

Push Press 3×3

WOD

4 rounds for time of:
10 ring dips
10 STOH (135/95)
50 DU’s

SKILL

Hang power snatch 5×3 (below the knee)

WOD

12 minute AMRAP of:
9 SDHP (135/95)
6 burpee box jumps (24/20)
3 rope climbs

SKILL

Muscle-ups

WOD

“Nasty Girls” – 3 rounds for time of:
50 air squats
7 muscle ups (scaled – 3 pull-ups + 3 dips)
10 hang power cleans (135/95)

SKILL

Snatch push press + OHS 5x(5+1)

WOD

20 minute AMRAP of:
200 M row
1 bear complex (135/95)

SKILL

Front squat 3×3 @ 80%

WOD

21-15-9 reps for time of:
front squat (155/115)
WB’s (20/14)

NOVEMBER 28TH – DECEMBER 4TH, 2016

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Skill: OHS 3×3 @ 80%

WOD

3 minute AMRAP of:
21 OHS (95/65)
21 bar over burpees
max DU’s
rest 3 minutes

3 minute AMRAP of:
18 OHS (115/80)
18 bar over burpees
max DU’s
rest 3 minutes

3 minute AMRAP of:
15 OHS (135/95)
15 bar over burpees
max DU’s
rest 3 minutes

3 minute AMRAP of:
12 OHS (155/105)
12 bar over burpees
max DU’s

Skill: Push Press 5×5 @ 75%

WOD

For time:
80 WB’s (20/14)
30 calorie row
40 WB’s (20/14)
15 calorie row

Skill: deadlift 3×3 @ 80%

WOD

Seven rounds for time of:
7 HSPU
7 thrusters (135/95)
7 knees to elbow
7 deadlifts (245/175)
7 burpees
7 american KB swings (72/53)
7 pull-ups

Skill: jerk dip squat 3×3 @ 105%

WOD

12 minute AMRAP Of:
8 power cleans (185/125)
8 TTB
8 bar facing burpees

Skill: back squat 1×5, 2×5 (@ 90% of 1×5)

WOD

For time:
21 calorie row
21 back squats (135/95)
27 HR push-ups
15 calorie row
15 back squats (135/95)
21 HR push-ups
9 calorie row
9 back squats (135/95)
15 HR push-ups

Skill: clean 3×3 @ 80%

WOD

“Chewbacca” 21-15–9 reps for time of:
power cleans (135/95)
alt. stationary front rack lunges (135/95)
push jerks (135/95)

Skill: kipping

WOD

21 box jump overs (24/20)
9 deadlifts (225/165)
15 box jump overs (24/20)
15 deadlifts (225/165)
9 box jump overs (24/20)
21 deadlifts (225/165)