WOD

JUNE 26TH – JULY 2ND, 2017

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SKILL

6 min EMOM of: 5 Back Squats @ 75% 1 RM

WOD

5 minute EMOM x3

200 M Run

10 Thrusters (95/65)

8 Bar Facing Burppes

SKILL

Snatch + Hang Snatch (below knee) + Hang Snatch (above knee) – work to a heavy set

WOD

5 rounds for time of:

10 Power Snatches (75/55)

10 Box Jump Overs (24/20)

SKILL

Push Press 5×5

WOD

Tabatas – 8 rounds of 20 on/10 off

Pull-Ups

Push-Ups

Air Squats

Row for Calories

SKILL

Deadlift – Find a heavy triple

WOD

7 minute AMRAP of:

EMOM 7 Deadlifts (225/155)

Max Burpees

SKILL

Muscle Ups

WOD

15 minute AMRAP of:

60 DU’s

30/21 Calorie Row

15 OHS (115/80)

HAPPY CANADA DAY!

Run 1 mile for time 🙂

REST DAY

JUNE 19TH – JUNE 25TH, 2017

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SKILL

KB Windmills 4×10

WOD

800, 400, 200 M Run

*After each set 2 rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)

SKILL

Back Squat 3×3

WOD

15 minute AMRAP of:

30 Calorie Row

15 DB Push Press (35/25)

10 Deadlifts (245/165)

SKILL

3 rounds not for time of: 20 second HS Hold, 15 Sit-Ups, 10 GHD Back Extensions

WOD

“Isobel” – For time:

30 Power Snatches (135/95)

SKILL

C&J – Find a heavy single

WOD

30-20-10

WB’s (20/14)

DB Hang Snatch (40/25)

Burpees (24/20)

SKILL

Sumo Deadlift 5×5

WOD

24-20-16-12-8 reps for time of:

SDHP (95/65)

KB Snatch (53/35)

TTB

SKILL

Snatch Balance 3×3

WOD

For time:

800 M Run, then

21-15-9 reps of:

Thrusters (95/65)

Pull-Ups

500 M Row, then

21-15-9 reps of:

Power Cleans (95/65)

Ring Dips

REST DAY

JUNE 12TH – JUNE 18TH, 2017

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SKILL

Back Rack Lunges 4×10

WOD

30-20-10 reps for time of:

Bench Press (155/105)

Calories on Rower

SKILL

Front Squat 5×2

WOD

“Jackie” – For time:

1000 M Row

50 Thrusters (45/35)

30 Pull-Ups

SKILL

Muscle Ups

WOD

20 Minute AMRAP of:

1 Rope Climb

400 M Run

Max HSPU

SKILL

Snatch Pull 3×5

WOD

12 Minute AMRAP of:

12 Power Snatches (95/65)

24 WB’s (20/14)

SKILL

Push Jerk – find a heavy single

WOD

12 Minute AMRAP of:

18/15 Calorie Row

15 Box Jump Overs (24/20)

12 TTB

9 DB Front Squats (50/35)

SKILL

Clean 3×3

WOD

3 rounds for time of:
800 M Run

21 Power Cleans (155/105)

REST DAY

JUNE 5TH – JUNE 11TH, 2017

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SKILL

Snatch Balance 3×3

WOD

For time:

400 m Run

25 WB’s (20/14)

10 OHS (135/95)

…Rest minutes, then…

10 OHS (135/95)

25 WB’s

400 m Run

SKILL

3 rounds not for time of: 15 Close Hand Push-Ups, 10 False Grip Ring Pull-Ups, 5 Wall Walks

WOD

21-18-15-12-9-6-3

Burpees

Strict Press (75/55)

SKILL

Sumo Deadlift – find a heavy single

WOD

3 rounds for time of:

600 m Run

16 Deadlifts (225/155)

60 DU’s

SKILL

Halting Clean Deadlift 5×5

WOD

15 minute EMOM alternating between:

Minute 1: Max Power Cleans (185/125)

Minute 2: Max Strict HSPU

Minute 3: Max DB Renegade Rows

SKILL

Gymnastics Practice Handstands, Handstand Walks, Ring Work

WOD

“Grace” – For time:

30 C&J’s

SKILL

Snatch 5×2

WOD

“Filthy Fifty” – For time:
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings (35/25)
50 Walking Lunges
50 TTB
50 Push Press (45/35)
50 Good Mornings (45/35)
50 WB’s (20/14#)
50 Burpees
50 DU’s

REST DAY

MAY 29TH – JUNE 4TH, 2017

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SKILL

Back Rack Lunges 4×10

WOD

For time:

10 Bench Press (155/105)

10 Toes To Ring

Max Front Squat (135/95)

*Repeat this sequence until you have accumulated 100 Front Squats

SKILL

Snatch – find a heavy single

WOD

7 rounds for time of:

7 Hang Power Snatch (95/65)

200 M Run

SKILL

Clean Pull 5×5

WOD

10 rounds of:

30 seconds max Power Cleans (135/95)

30 seconds Rest

30 seconds max Sit-Ups

30 seconds Rest

SKILL

Push Press – 10 minutes to find a heavy double

WOD

For Time:
50-35-20
Deadlifts (155/105)
Push Ups

SKILL

Bent Over Barbell Rows 4×10

WOD

4 rounds for time of:
21/15 Calorie Row
18 WB’s (20/14)
15 KB Swings (53/35)
12 Burpees

SKILL

Back Squat 3×3

WOD

0:00-10:00: 1 Mile Run, Max Clean & Jerk (135/95) in remaining time
10:00-13:00: Rest
13:00-20:00: 800 Meter Run, Max Power Snatch (115/85) in remaining time
20:00-23:00: Rest
23:00-27:00: 400 Meter Run, Max Thrusters (95/65) in remaining time

REST DAY

MAY 22ND – MAY 28TH, 2017 “REGIONALS WEEK”

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HAPPY VICTORIA DAY!

SKILL

Warm Up WOD

WOD

For time:
100-ft. DB OH Walking Lunge (80/55)
100 DU’s
50 WB’s (24/20)

10 Rope Climbs
50 WB’s
100 DU’s
100-ft. DB OH Walking Lunge

*16 minute time cap

SKILL

Warm Up WOD

WOD

For time:
1,200 m Run
Then, 12 rounds of:
4 Strict HSPU
8 CTB Pull-Ups
12 Squats

*25 minute time cap

SKILL

Warm Up WOD

WOD

21-15-9 reps for time of:
DB Snatches (80/55)
Ring Dips

*6 minute time cap

SKILL

Warm Up WOD

WOD

For time:
60-ft. Handstand Walk
10 TTB
10 Double KB Deadlifts (150/106)
60-ft. Handstand Walk
12 TTB
12 Double KB Deadlifts
60-ft. Handstand Walk
14 TTB
14 Double KB Deadlifts
60-ft. Handstand Walk
16 TTB
16 Double KB Deadlifts

*11 minute time cap

SKILL

Warm Up WOD

WOD #1

21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats (80/55)

*11 minute time cap

WOD #2

For time:

30 / 25 Calorie Row

20 Burpee Box Jump-Overs (30/24)
10 Sandbag Cleans (150/100)

REST DAY

MAY 15TH – MAY 21ST, 2017

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SKILL

Clean Pull 3×5

WOD

5 rounds for time of:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 m Run

SKILL

Front Squat 4×2

WOD

For time:

100 Thrusters (95/65)

**EMOTM 5 burpees**

SKILL

Muscle-Ups

WOD

15 minute AMRAP of:

15 DB Hang Power Cleans (50/35)

20 DB Farmer Carry Walking Lunges

400 M Run

SKILL

Bench Press – find a heavy single

WOD

For time:

31 Bench Press (135/95)

400 M Row

21 Bench Press

400 M Row

11 Bench Press

400 M Row

SKILL

Deadlift 6×3

WOD

2 rounds for time of:

15 Deadlifts (225/165)

15 Bar Facing Burpees

SKILL

Gymnastics Practice – handstands, kipping, muscle-ups

WOD

“Murph” – For time:

1 Mile Run

100 Pull-ups

200 Push-Ups

300 Squats

1 Mile Run

REST DAY

MAY 8TH – MAY 14TH, 2017

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SKILL

Hang Clean + Clean (2+1)x5

WOD

16.2 – Complete as many rounds & reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 TTB
50 DU’s
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb

SKILL

Deadlift 4×4

WOD

2 rounds for time:
10 Deadlifts (315/225)
20 Deficit HSPU (4.5-in. deficit)
30 Front Squats (95/65)

SKILL

10 minute EMOTM – Even 10 Ring Dips, Odd 10 Horizontal Pull-ups

WOD

21 Push Press (75/55)

21 KBHS (53/35 KG)

400 M Run

15 Push Press

15 KBHS

400 M Run

9 Push Press

9 KBHS

400 M Run

SKILL

10 minute EMOTM – 10 SDHP (135/95)

WOD

“Graceful Annie”

50-40-30-20-10 reps for time of:

DU’s

Sit-Ups

*After each round 6 C&J (135/95)

SKILL

3 rounds of: 10 GHD Sit-Ups, 10 HSPU, 10 DB Rows

WOD

17 minute AMRAP of:
20 Calorie Row
17 DB Snatch (50/35)
20 Box Jumps (24/20)
17 WB’s (20/14)

SKILL

Find your 1 RM OHS

WOD

800 M Run

21 Snatches (75/55)

21 Bar Facing Burpees

3 Rope Climbs

400 M Run

15 Snatches (95/65)

15 Bar Facing Burpees

2 Rope Climbs

200 M Run

9 Snatches (115/85)

9 Bar Facing Burpees

1 Rope Climb

REST DAY

MAY 1ST – MAY 7TH, 2017

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SKILL

Hanstands

WOD

“The Bear”

5 rounds for max load of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (from the back)

*Each round is 7 waves

SKILL

Clean Pulls 5×2 (90, 95, 100, 105×2%)

WOD

12 minute AMRAP of:

12 OH Lunges (45/35)

15 Back Squats (45/35)

10 Burpees

SKILL

Bench Press 5×5

WOD

Ladders….

1 BW Bench Press

1 Rope Climb

10 DU’s

2 BW Bench Press

2 Rope Climb

20 DU’s

……

SKILL

Bent Over DB Row 6×3 each side AHAP

WOD

For Time: *20 minute time cap
100 DB Snatches (50/35)
80 Calorie Row
60 Bar Facing Burpees
40 Muscle Ups

SKILL

Hang Power Clean 5×3

WOD

15 minute AMRAP of:

15 Box Jump Overs

12 Push-Ups

9 Power Cleans (135/95)

SKILL

For load: 1 Push Press + 1 Push Jerk + 1 Split Jerk

WOD

For time:

400 M Run

30 C2B Pull-Ups

400 M Run

40 HR Push-Ups

400 M Run

50 Sit-Ups

400 M Run

60 Air Squats

REST DAY

APRIL 24TH – APRIL 30TH, 2017

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SKILL

Bent Over Barbell Rows

WOD

15 minute AMRAP of:
1 Round of “Cindy”
30 DU’s

SKILL

Deadlift 5×2

WOD

5 rounds for time of

7 Deadlifts @ 50%

200 M run

SKILL

Push Jerk 5×5

WOD

21-15-9 reps for time of:

Push Jerks

CTB Pull-ups

SKILL

Back Squat 3×3

WOD

3 rounds for time of:
400 m Run
25 Burpees

SKILL

Muscle-Ups

WOD

21-15-9

DB Snatch (50/35)

DB Front Rack Lunge (50/35)

Calorie Row

SKILL

Snatch – find a heavy single

WOD

1 Mile Run
21 KB Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run
15 KB Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run
9 KB Swings (53/35)
9 Goblet Squats (53/35)

REST DAY

APRIL 17TH – APRIL 23RD, 2017

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SKILL

10 minute EMOTM: Even 7 Pull-ups, Odd 4 Wall Walks

WOD

15 minute AMRAP of:

400 m Run

2 Rope Climbs

10 Power Cleans (135/95)

SKILL

Front Squat 1 1/4 4×6

WOD

15 minute AMRAP of:

10 SDHP (135/95)

15 TTB

20 Tuck Jumps

SKILL

Power Snatch – work to a heavy single

WOD

27-21-15-9

Power Snatch (75/55)

WB’s

Calorie Row

SKILL

Push Press 3×3

WOD

30-20-10 reps for time of:

GHD Sit-ups

Push Press (95/65)

DU’s

SKILL

3 rounds of 6 DB Bench Press + 6 DB Rows

WOD

5 rounds for time of:

30 DU’s

15 Ring Dips

7 Burpee Pull-ups

SKILL

3 rounds of: 6 Back Rack Lunges, 6 RDL’s, 6 Glute Ham Raises

WOD

12 minute AMRAP of:

15 Box Jumps

10 Pistols

5 Burpees

REST DAY

APRIL 10TH – APRIL 16TH, 2017

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SKILL

Strict Press – find your 1 rep max

WOD

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

Ring Rows

Push-Ups

SKILL

Back Squat 5×5

WOD

3 rounds for time of:

10 Deadlifts @ 55%

2 Minute Row for Max Calories

SKILL

Kipping & Handstands

WOD

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

OHS (95/65)

Box Jump Overs

SKILL

Power Snatch + Hang Snatch + Snatch (x5)

WOD

5 rounds for time of:

15 Power Snatch (75/55)

15 TTB

GOOD FRIDAY

Enjoy some activity outside!

SKILL

Bench Press 5×5

WOD

20 minute AMRAP of:

5 BW Bench Press

10 KBHS (32/24 KG)

400 M Run

REST DAY

APRIL 3RD – APRIL 9TH, 2017

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SKILL

3 Position Clean – find a heavy working set

WOD

3 rounds for time:
One minute of Back Squats (135/95)
Rest one minute
One minute of CTB Pull-Ups
Rest one minute
One minute of Power Cleans (135/95)
Rest one minute

SKILL

3 rounds not for time of: 10 Deficit Ring Rows + 10 Deficit Push-Ups (45/25)

WOD

15 minute AMRAP of:

40 Sit-Ups

30 WB’s (20/14)

20 Toes to Ring

SKILL

Deadlift 5×5

WOD

5 rounds for time of:

400 M Run

21 Deadlifts (185/135)

SKILL

Push Press 3×3

WOD

“Fight Gone Bad” – 3 rounds for reps of:

WB’s (20/14)

SDHP (75/55)

Box Jump (24/20)

Push Press (75/55)

Row (Calories)

Rest

SKILL

Front Squat 4×4

WOD

“Fran” – 21/15/9 reps for time of:

Thrusters (95/65)

Pull-Ups

SKILL

Muscle-Ups

WOD

3 rounds for time of:
5 Ring Muscle-Ups (sc CTB)
10 Power Snatches (115/80)
20 Box Jump-Overs

REST DAY

MARCH 27TH – APRIL 2ND, 2017

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SKILL

Muscle Ups

WOD

1 minute on, 1 minute off until completion:

18 Hang Clusters (115/85)

6 Muscle Ups

15 Hang Clusters (115/85

5 Muscle Ups

12 Hang Clusters (115/85)

4 Muscle Ups

SKILL

Back Squat 4×4

WOD

25 KB Swings (53/35)
50 Sit-ups
100 DU’s
20 KB Swings (53/35)
40 Sit-ups
80 DU’s
15 KB Swings (53/35)
30 Sit-ups
60 DU’s
10 KB Swings (53/35)
20 Sit-ups
40 DU’s
5 KB Swings (53/35)
10 Sit-ups
20 DU’s

SKILL

Clean – 10 minutes to find  a heavy single

WOD

Every 2 minute for 7 rounds:

6 Power Cleans (175/125)

10 Bar Facing Burpees

SKILL

OHS 3×3

WOD

3 rounds for time of:

25 GHD Sit-Ups

50 Ft Handstand Walk

50 Ft. Overhead Walking Lunge (155/105)

SKILL

Deadlift 5×5

WOD

3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95)
7 DB Bent Over Rows (each arm)

SKILL

Snatch Push Press + OHS (5+1)x5

WOD

20 minute AMRAP of:

12 Calorie Row

9 Power Snatches (95/65)

6 TTB

REST DAY

MARCH 20TH – MARCH 26TH, 2017

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SKILL

Bench Press 5×5

WOD

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

Bench Press (135/95)

Strict Pull-ups

*25 DU’s after each round

SKILL

Front Squat 3×3

WOD

For time:
25 Calorie Row
25 Power Cleans (135/95)
10 Bar Over Burpees
25 Calorie Row
25 Front Squats (135/95)
10 Bar Over Burpees
25 Calorie Row
25 Push Jerks (135/95)
10 Bar Over Burpees

SKILL

Hang Power Snatch + Snatch (2+1)x5

WOD

For time:

40 Toes to Bar
20 Power Snatch (155/105)
40 Toes to Bar

SKILL

Back Rack Lunges 4×10

WOD

15 minute AMRAP of:

20 GHD Sit-Ups

15 SDHP (135/95)

10 Push-Ups

SKILL

KB Windmills 4×10

WOD

3 rounds for time of:

400 M Run

2 Rope Climbs

15 Double KB C&P (22/16 KG)

THE OPEN 17.5

**PLEASE COME READY TO COMPETE FOR 9:30 AM** PARTICIPANTS CAN START WARMING UP AT 9:00 AM.

REST DAY

MARCH 13TH – MARCH 19TH, 2017

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SKILL

Barbell Step-Ups 4×10

WOD

16 min. EMOM of:

Minute 1: 15 SDHP (75/55)

Minute 2: 15 WB’s (20/14)

Minute 3: Max Calories on Rower

Minute 4: Rest

SKILL

Bent Over Barbell Rows 4×10

WOD

3 rounds for time of:

80 DU’s

40 Burpees

20 HSPU (sc – HR Push-Ups)

SKILL

Clean Pull + Clean (2+1)x5

WOD

11 minute AMRAP of:

15 Power Cleans (115/85)

15 Push-Ups

15 Push Jerks (115/85)

15 TTB

SKILL

Snatch Balance 3×3

WOD

4×3 minute rounds of:

12 Power Snatch (95/65)

14 Box Jumps (24/20)

Max Burpees

*Rest 1 minute between rounds*

SKILL

Back Squat 3×10 (50-55% 1 RM)

WOD

“DB Fran”

21-15-9

DB Thrusters (40/25)

Pull-Ups

THE OPEN 17.4

**PLEASE COME READY TO COMPETE FOR 9:30 AM** PARTICIPANTS CAN START WARMING UP AT 9:00 AM.

REST DAY

MARCH 6TH – MARCH 12TH, 2017

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SKILL

Push Press 3×3

WOD

125 DU’s
1000 m Row
75 WB’s (20/14)
1000 m Row
125 DU’s

SKILL

OHS 4×4

WOD

10 STOH (95/65)
50 Air Squats
20 STOH (95/65)
40 Air Squats
30 STOH (95/65)
30 Air Squats
40 STOH (95/65)
20 Air Squats
50 STOH (95/65)
10 Air Squats

SKILL

Kipping

WOD

3 rounds for time of:

15 Deadlifts (225/165)

15 Ring Dips

SKILL

Hang Power Clean 5×2

WOD

7 minute AMRAP of:

10 Power Cleans (135/95)

20 Push-Ups

SKILL

3 rounds not for time of: 5 Forward Rolls, 5 Cartwheels, 5 Candlesticks

WOD

10 minute AMRAP of:

12 Box Jump Overs

10 KB Swings (53/35)

8 Burpees

THE OPEN 17.3

**PLEASE COME READY TO COMPETE FOR 9:30 AM** PARTICIPANTS CAN START WARMING UP AT 9:00 AM.

SKILL

Bench Press 3×3

WOD

150 DU’s

40 Hang Power Snatch (45/35)

20 Box Jumps (24/20)

120 DU’s

30 Hang Power Snatch (75/55)

15 Box Jumps

90 DU’s

20 Hang Power Snatch (95/65)

10 Box Jumps

FEBRUARY 27TH – MARCH 6TH, 2017

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SKILL

Bench Press 5×5

WOD

12 minute AMRAP of:

3 rope climbs

12 push press (135/95)

50 DU’s

SKILL

Clean Pull 5X5

WOD

5 rounds of:

7 Thrusters (115/85) + 1 Bar Muscle-Up (s = 3 Pull-Ups)

Rest 3 minutes

4 rounds of:

400 m row + 12 Hang Power Cleans (115/85)

Rest 3 minutes

3 rounds of:

5 Good Mornings (115/85), 10 Back Squats (115/85), 30 Sit-Ups

SKILL

Handstands

WOD

10 minute AMRAP of:

12 HSPU

20 Calorie Row

30 pistols

SKILL

Deadlift 3×3

WOD

16 minute EMOM

Min 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20)
Min 2: 30/20 DU’s
Min 3: 7 WB’s (20/14) + 7 C2B Pull-ups
Min 4: 15/12 Calorie Row

SKILL

For Load – 1 Muscle Clean + 2 Strict Press

WOD

100 M DB Walking Lunge (40/25)

25 Ring Dips

50 M Bear Crawl

25 Ring Dips

100 M DB Walking Lunges (40/25)

THE OPEN 17.2

**PLEASE COME READY TO COMPETE FOR 9:30 AM** PARTICIPANTS CAN START WARMING UP AT 9:00 AM.

SKILL

3 rounds not for time of: 10 GHD Back Extensions, 10 Dips, 10 DB Flys

WOD

For time: 800 M run x3

FEBRUARY 20TH – FEBRUARY 26TH, 2017

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HAPPY FAMILY DAY!

SKILL

Front Squat 5X5

WOD

For time:

500 DU’s

*EMOM 3 body weight front squats

SKILL

Clean 3×3

WOD

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

SKILL

Push Jerk 3×3

WOD

12 min. AMRAP of:
50 foot OH Walking Lunge (55/35) w Plate
12 Burpees to Plate

SKILL

KB Turksih Get-Up 4×10 each side

WOD

“Helen” – 3 rounds for time of:

400 m Run
21 KB Swings (25/22 KG)
12 Pull-ups

THE OPEN 17.1

**PLEASE COME READY TO COMPETE FOR 9:30 AM** PARTICIPATNS CAN START WARMING UP AT 9:00 AM.

SKILL

2000 K row for time

WOD

Power Snatch + Hang Snatch 2+1×5

Halting Snatch Deadlift 5×5

Snatch Balance 3×3

OHS 4×4

3 rounds of: 10 GHD Sit-Ups, 10 TTB, 10 HSPU

FEBRUARY 13TH – FEBRUARY 19TH, 2017

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SKILL

Power Snatch + Hang Snatch + OHS x5

WOD

21-15-9 reps for time of:

HSPU

Snatch (95/65)

KBHS (53/35)

Rest 2 minutes, then

OHS hold for as long as possible (95/65)

SKILL

Front Squat 3×3

WOD

10 minute AMRAP of:

12 Box Jumps (24/20)

6 Thrusters (135/95)

6 Bar Facing Burpees

SKILL

Sumo Deadlift – find a heavy single

WOD

“The Chief” 5 x 3 minute AMRAPS of:

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

SKILL

Push Press 5×5

WOD

5 Rounds For Time:
7 Push Press (135/95)
7 Strict TTB
2 Rope Climbs

SKILL

Muscle Ups & Ring Work

WOD

12-9-6 Reps For Time of:
Deadlift (315/225)
Bar Muscle-Ups

SKILL

Hang Clean 5×2

WOD

For time:

50 Clean & Jerks *(135/95)
*EMOM: 5 TTB

SKILL

3 rounds not for time of: 10 Pull Ups, 10 Dips, 10 GHD Sit Ups

WOD

“The Open 16.5” – 21-18-15-12-9-6-3 reps for time of:

Thrusters (95/65)

Bar Facing Burpees

FEBRUARY 6TH – FEBRUARY 12TH, 2017

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SKILL

Hang Snatch 3×3

WOD

WOD #1 – 3 rounds for time of: 50 DU’s, 1 rope climb, 50 ft. handstand walk

WOD #2 – 7 minute ARMAP of: 30 DU’s, 15 power snatches (75/55)

SKILL

EMOM 10 SDHP (135/95)x10

WOD

Against a 3 minute running clock, complete as many rounds and reps as possible of:
40 Air Squats
30 Anchored Sit-Ups
20 Push-Ups
10 Strict Pull-Ups

Rest 1 minute between sets, and pick up the next set where you left off. Complete a total of five sets.

LIFT

Rack Delivery 5×5

Push Jerk 3×3 with 3 second pause @ delivery (60%)

EMOM SHDP (as above)

3 rounds of Back Squat x3 (80%), 3 Box Jumps, 20 second Handstand hold

SKILL

Skill: Bent Over Barbell Rows 4×10

WOD

Five rounds for time of:
18 Kettlebell Swings (22/18)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (22/18)
15/12 Calorie Row

SKILL

OHS 4×4

WOD

30-20-10 reps for time of:
Calorie Row
OHS (95/65)
Box Jumps (24/20)

LIFT

Power Clean + Clean 1+2 x2 (70%) x3 (75%)

Clean Deadlift 5×5 (105%)

OHS 4×4 (70%)

3 rounds of 5 Strict Pull-ups, 10 Dips, 15 GHD Sit-Ups

SKILL

3 Position Clean x5

WOD

5 rounds for time of:
10 Power Cleans (135/95)
10 Burpees

SKILL

Push Jerk – 10 minutes to find a heavy single

WOD

18 minute AMRAP of:
30 Push Jerks (115/80)
30 Box Jumps (24/20)
30 Calorie Row
30 TTB

SKILL

Deadlift 5×5

WOD

“The Open 16.4” – 13 minute AMRAP of:

55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups

JANUARY 30TH – FEBRUARY 5TH, 2017

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SKILL

Snatch Balance 5×3

WOD

For time:

1000 M Row
75 OH Walking Lunges (45/35)
50 Box Jumps (24/20)
25 Burpees

SKILL

Bench Press 5×5

WOD

For time:

20 Bench Press (135/95)
150 DU’s
50 C2B Pull-Ups
150 DU’s
20 Bench Press

LIFT

Power Snatch 5×2

Snatch Push Press + OHS 3 x 5+1

Front Squat 3×5

3 rounds of 10 Sprints + 10 Box Jumps + 10 GHD Back Extensions

SKILL

Skill: Clean – 10 minutes to find a heavy single

WOD

10 minute ascending ladder of:

3 Clean & Jerk (135/95)
3 Bar Over Burpees
6 Clean & Jerk (135/95)
6 Bar Over Burpees
9 Clean & Jerk (135/95)
9 Bar Over Burpees
… and so on, until time expires.

SKILL

3 rounds not for time of: 10 bent over DB rows, 10 HSPU, 10 GHD Sit-Ups

WOD

12 Minute AMRAP of:
10 DB Squat Snatch (50/35)(5 per arm)
50 DU’s

LIFT

Power Clean + Hang Clean (knee) 5 x 1+1

Halting Clean Deadlift (mid-thigh) 3×3

Push Press 3×5

3 rounds of: 10 bent over DB rows, 10 HSPU, 10 GHD Sit-Ups (as above)

SKILL

Front Squat 3×3

WOD

21-15-9:
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

SKILL

Turkish Get-Up 3×10 (per side)

WOD

5 Rounds For Time:
10 Push Press (145/105)
15 Pull-Ups
200 M Run

SKILL

15 minutes to practice Handstands & Muscle-Ups

WOD

“The Open 16.3” – 7 minute AMRAP of:

10 Power Snatches (75/55)

3 Bar Muscle-Ups

JANUARY 23RD – JANUARY 29TH, 2017

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SKILL

OHS 3×3 @ 75%

WOD

2 rounds for time of:

21 OHS (75/55)
21 C2B Pull-ups
21 Power Snatch (75/55)
21 Bar Over Burpees

SKILL

Strict Press 5×5

WOD

15 minute EMOTM of:
Minute 1 – 9 Strict HSPU
Minute 2 – 15 Burpees
Minute 3 – 21 V-Ups

LIFT

Power Clean + Power Jerk 5 x 3+1

Clean Pull 3×5

Back Squat 4×5

3 rounds of 10 Long Jumps + 10 MB Throws + 10 AB Mat Sit-Ups

SKILL

Skill: Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps

2 minutes to complete each set.

WOD

12 minute AMRAP of:

9 Deadlifts (225/155)
12 Box Jumps (24/20)
200 M Run

SKILL

EMOTM 5 Back Squats @ 75% for 5 sets

WOD

For time:

5 TTB

20 WB’s (20/14)

10 TTB

15 WB’s (20/14)

15 TTB

10 WB’s (20/14)

20 TTB

5 WB’s (20/14)

LIFT

Power Snatch + Hang Snatch 5 x 1+1

Halting Snatch Deadlift (mid-thigh) 3×3

Good Mornings 3×10

10 GHD Back Extensions + 10 DB Side Bends

SKILL

Paralettes 

WOD

Bear Complex – 5 rounds, 7 cycles of:

1 Power Clean + (135/95)
1 Front Squat +
1 Push Press +
1 Back Squat +
1 Push Press (from the back)

Join us for our Lole Kick-off workout at 10 AM followed by Yoga at 11 AM

SKILL

Clean 3×3 @ 75%

WOD

“The Open 16.2”

Beginning on a 4-minute clock, complete as many reps as possible of:

  25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

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-ft. overhead walking lunge (95/65)
8 bar facing burpees
25-ft. overhead walking lunge (95/65)
8 chest-to-bar pull-ups

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)