31 December 2014

Thursday 1 Jan

HAPPY NEW YEAR!!!

STRENGTH: 
5×5 Clean Grip Sotts press from front rack
5×3 Hang Squat Clean + Push Press, <75%
5×1 Low Hang Squat Clean + Push Jerk, <85%

WORKOUT:
5min AMRAP
30 t2b
20 box jumps
10 shoulder to overhead (155/115)
Max effort pull-ups
Rest 3 minutes
4min AMRAP
20 t2b
10 box jumps
5 shoulder to overhead (155/115)
Max effort pull-ups

30 December 2014

Wednesday 31 December

Last WOD of 2014!

STRENGTH
SNATCH GRIP DEADLIFT - 5x3

WORKOUT 
In 8 minutes:
10 Thrusters @ 3/4 bodyweight
8 Hang Power cleans @ 3/4 bodyweight
6 Thrusters @ 3/4 bodyweight
4 Hang Power cleans @ 3/4 bodyweight
2 Thrusters @ 3/4 bodyweight
@ the 8 minute mark
100 Double unders
80 Sit ups 
60 Double unders 
40 Sit ups
20 Double unders

29 December 2014

Tuesday 30 December

STRENGTH
5×5 Snatch Grip Sotts press from back rack
5×3 Snatch Balance
5×1 Low Hang Squat Snatch, >85%

WORKOUT 
AMRAP 9 Minutes
10 Deadlift 275/185lbs
8 Lateral Bar Burpees
6 Strict HSPU

28 December 2014

Monday 29 December

STRENGTH
FRONT SQUAT - 6x6

WORKOUT
3 rounds for time
10 c2b pullups
10 power snatches (95/65)
10 overhead lunges (each leg)
20 t2b

25 December 2014

Friday 26 December

STRENGTH
Push Press
5x3 climbing

WORKOUT
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

24 December 2014

Thursday 25 December

Merry Christmas!!!!! Hopefully Santa brings those gains!  

WORKOUT:12 Days of Christmas 
**This workout goes like the song. So, 1, 2-1, 3-2-1, 4-3-2-1, etc.** 
1 Squat Clean Thruster (135 pounds/95 pounds)
 2 Handstand Push-Ups
 3 Over-the-Box Jumps (24”/20”)
 4 Burpees
 5 Wall Balls
 6 Push Presses (135 pounds/95 pounds)
 7 Front Squats (135 pounds/95 pounds)
 8 Kettlebell Swings (53 pounds/35 pounds)
 9 Toes-to-Bar
 10 Weighted Lunges (10 each leg)
 11 Clapping Push-Ups
 12 Squat Snatches (135 pounds/95 pounds)

23 December 2014

Wednesday 24 December

STRENGTH
Cleans - Establish 1 rep max! 

WORKOUT 
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
 5 Wall balls

22 December 2014

Tuesday 23 December

STRENGTH
Snatch
Establish 1 rep max!

WORKOUT 
3 rounds 
3 overhead squats (135/95)
6 toes to bar
9 burpees
100m sprint 

21 December 2014

Monday 22 December

STRENGTH
FRONT SQUAT - 5x5

WORKOUT
100 Double unders
 5 rounds of Cindy
 80 Double unders
 4 rounds of Cindy
 60 Double unders
 3 rounds of Cindy
 40 Double unders
 2 rounds of Cindy
 20 Double unders
 1 round of Cindy

18 December 2014

Friday 19 December

STRENGTH
Strict Press - ESTABLISH NEW 1 REP MAX!

WORKOUT
HERO WORKOUT: BRADLEY
10 ROUNDS FOR TIME:
Sprint 100m
10 burpees
Sprint 100m
10 pull-ups

17 December 2014

Thursday 18 December

STRENGTH
Cleans
3 position clean complex (ground/low hang/high hang)
5 sets of the complex, go heavier each set

WORKOUT:
EIGHT 3 MIN ROUNDS TOTAL
400M RUN THEN AMRAP PUSH-UPS
400M RUN THEN AMRAP SIT-UPS
400M RUN THEN AMRAP PULL UPS
400M RUN THEN AMRAP AIR SQUATS
2 MIN REST THEN REPEAT

16 December 2014

Wednesday 17 December

STRENGTH
Deadlift
ESTABLISH NEW 1 REP MAX!

WORKOUT
3 ROUNDS
21 KBS
15 POWER CLEANS (135/95)
9 BURPEES
200M RUN
9 BURPEES
15 POWER CLEANS (135/95)
21 KBS 
200M RUN

15 December 2014

Tuesday 16 December

STRENGTH
Snatch
3 position snatch complex (ground/low hang/high hang)
5 sets of the complex, go heavier each set

WORKOUT 
5 MIN AMRAP
10 SHOULDER TO OVERHEAD (135/95)
10 BOX JUMP OVERS (24/20)
REST 1 MIN
5 MIN AMRAP
10 PULL-UPS
10 AIR SQUATS

14 December 2014

Monday 15 December

STRENGTH
Back Squat
ESTABLISH NEW 1 REP MAX!

WORKOUT
PARTNER WOD
2 ROUNDS FOR TIME
50 WALL BALLS
50 SUMO DEADLIFT HIGH PULLS (75/55)
50 BOX JUMP OVERS (24/20)
50 BURPEES

11 December 2014

Friday 12 December

STRENGTH
Strict Press
3x5 60/65/70% of (90% OF (1RM+10))

WORKOUT
HERO WORKOUT: DEL
For Time:
25 Burpees
Run 400 meters with a 20/14 pound medicine ball
25 Weighted pull-ups with a 20/14 pound dumbbell
Run 400 meters with a 20/14 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20/14 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20/14 pound medicine ball
25 Burpees 

10 December 2014

Thursday 11 December

STRENGTH
BENCH PRESS
5x5

WORKOUT:
GOING AWAY WOD FOR NIC BRADLEY
4 rounds
5 mins per round
Max unbroken pullups
400m run
Shoulder to overhead (115/75)

Rest 4 mins between each round

07 December 2014

Monday 8 December

STRENGTH
Back Squat
3x5 60/65/70% of (90% OF (1RM+10))

WORKOUT
KARABEL
AMRAP 15 MIN
3 POWER SNATCHES (135/95)
15 WALL BALLS

04 December 2014

Friday 5 December

STRENGTH
Strict Press
5/3/1 @75%/85%/95%  OF 90% OF (1RM+10lbs)

WORKOUT
In teams of two, complete:
100 Power Cleans (135/95 lbs)
1600 Meter Relay with a 20 lb Ball or Dumbbell
100 Burpees
Only one partner works at a time. Partition reps however you like

03 December 2014

Thursday 4 December

STRENGTH
FIND 3 REP MAX FOR CLEANS

WORKOUT
12 min AMRAP, ascending ladder
1 pull-up
1 t2b
1 weighted step up (per leg)
2 pull-ups
2 t2b
2 weighted step ups (per leg)
....Continue on adding one rep every round....

02 December 2014

Wednesday 3 December

STRENGTH
Deadlift
5/3/1 @75%/85%/95%  OF 90% OF (1RM+10lbs)

WORKOUT
FOR TIME:
20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95#
Girls: 65#

01 December 2014

Tuesday 2 December

STRENGTH
FIND 3 REP MAX SNATCH

WORKOUT
FOR TIME
25 KBS 70/53
25 DOUBLE LEGGED MTN CLIMBERS
25 SUMO DEADLIFT HIGH PULLS
25 6FT/4FT BROAD JUMPS
25 KBS 70/53
25 DOUBLE LEGGED MTN CLIMBERS
25 SUMO DEADLIFT HIGH PULLS
25 6FT/4FT BROAD JUMPS
25 KBS 70/53