28 September 2016

Thursday, 29 Sep 16:

STRENGTH
8X Snatch Complex (1 High Hang Snatch + 2 Low Hang Snatch + 3 Snatches) Build to a heavy

WOD: TABATA SOMETHING ELSE
For Total Reps in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.


Score is the total reps performed in all of the intervals.

27 September 2016

Wednesday, 28 Sep 16

STRENGTH
 6X Press Complex (1 Strict Press + 2 Push Press +  3 Push Jerk) Build to a heavy

WOD
Partner 2 Rounds
60 Bar facing burpees (switch every 10)
60 Clusters 95/63 (switch every 10)
60 SDHP (switch every 10)
60 Box jump (switch every 10)

26 September 2016

Tuesday, 27 Sep 16


25 September 2016

Monday, 26 Sep 16

STRENGTH
6X Clean Complex (1 Power Clean + 1 Low Hang Clean (squat or power) + 1 High Hang Squat Clean)
Build to a heavy

WOD
Practice Helen
4 Rounds Start a round every 5 mins
200 meter run
21 KB Swings (70,53) go heavy
12 C2B pull-ups

22 September 2016

Friday, 23 Sep 16

STRENGTH
A) 3X5 Shoulder Press (Go Heavy)
B) 3X5 Back Squat (Go Heavy)

WOD

8 min AMRAP
8 Burpees
16 alternating KB or DB snatches
30m Waiter’s Walk (L)
30m Waiter’s Walk (R)

21 September 2016

Thursday, 22 Sep 16

STRENGTH

3×5 OHS @2221 (2 sec down 2 sec at bottom 2 sec up 1 at top) tempo, rest 1min
3×7/7 FR Lunges, rest 1min
3×7 Sumo Good Mornings, rest 1min

WOD:

16 min Partner AMRAP (alternating movements)
24 WBS
12 Burpee Box Overs
400m Run

20 September 2016

Wednesday, 21 Sep 16

WOD: part A

With 24min Clock
Every 4 min do
3 Wall Walks
6 T2B
9 Goblet Squats
ME Double Unders

Strength: part B

3X 20 Tricep Press Downs, rest 1 min
3X 10/10 Weighted Step-ups, rest 1 min
3X 20 Russian Twists, rest 1 min

19 September 2016

Tuesday, 20 Sep 16

Strength:

A) 3X5 Deadlift (reset every rep)
B) 3X6-12 Chinups

WOD:

12m EMOM (4 sets of each)
Part 1) ME Box Jumps (Step Down) in 30s
Part 2) ME DB Or KB Thrusters in 30s (45/30)
Part 3) ME SDHP in 30s

15 September 2016

Friday, 16 Sep 16

Strength:
A) 3X5 Overhead Squat
*add 5 lbs from last week
B) 3X5 Front Squat
*add 5-10 lbs from last week

WOD:
A) 10min Partner AMRAP @ 60%
Run 200m (partner holds plank)
10 TnG Power Snatches – LIGHT! (75/45) (partner hangs from bar)
rest 3 min
B) Repeat AMRAP @100 %

14 September 2016

Thursday, 14 Sep 16

STRENGTH
1 Alpha Maker every 2 mins for 20 mins.
(Alpha Makers) - are a barbell complex that consist of :
A. Squat clean thruster (Cluster)
B. Back squat
C. Snatch Grip behind the neck press (or jerk)
D. Over squat
Perform each movement once in a unbroken series for 1

WOD:
15-12-9
Power Cleans (165/100)
T2B

13 September 2016

Wednesday, 13 Sep 16

Strength:
12 min EMON
Odds 1.1.1 Deadlift (reset every rep)
*add 5-10 lbs from last week
Evens ME Box Jumps in 30s

WOD
12 min EMOM (6 sets of each)
Even: ME double unders in 20s
Odd: ME thrusters in 20s (115/73)

12 September 2016

Tuesday, 13 Sep 16

STRENGTH:
4 Rounds
6-10 weighted pull-ups, rest 10s
6-10 Feet Elevated Ring Rows, rest 10s
6-10 Weighted Y-Holds, rest 2-3m

WOD
For time:
50 Wall-ball Shots
50 Plate Facing Burpees
40 Wall-ball Shots
40 Plate Facing Burpees
30 Wall-ball Shots
30 Plate Facing Burpees
20 Wall-ball Shots
20 Plate Facing Burpees
10 Wall-ball Shots
10 Plate Facing Burpees

11 September 2016

Monday, 12 Sep 16

Strength:
A) 3X5 Shoulder Press
*add 2-5 lbs from last week
B) 3X5 Back Squat
*add 5-10 lbs from last week

WOD:
Partner Helen Meets Grace
3 Rounds
Run 400m (both partners)
21 KBS (split however)
12 Pullups (split however)

Then, 30 Ground to OH (135/93)
(split reps however)

08 September 2016

Friday, 9 Sep 16

STRENGTH
4 Rounds not for time
A1) ME HSPU or Shoulder taps
A2) ME Ring Holds

WOD
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

07 September 2016

Thursday, 8 Sept 16

STRENGTH
A) 3X5 Front Squat*
B) Over-Head Squat*
*add 10 lbs from last week

WOD:
Partner WOD
200m run (Each)
20 Power Cleans @ 70% (Split Reps However)
200m run (Each)
15 Power Cleans @ 80% (Split Reps However)
200m run (Each)
10 Power Cleans @ 90% (Split Reps However)

06 September 2016

Wednesday, 7 Sep 16

Strength
Every 2 minutes for 12 mins
3 High Hang Power Snatches + 2 Low hang Snatches + 1 Full Snatch

WOD:
A) 9min Partner AMRAP @ 60%
30 Double Unders – Partner Hangs from bar
15 Situps (partner planks)
rest 3 min
B) Repeat AMRAP @ 100%

05 September 2016

Tuesday, 6 Sep 16

Strength: 14 min EMON
Odds 1.1.1 Deadlift (reset every rep) 85%
Evens ME Chinups for 30s

WOD: "Victoria"
5 rounds for time of:

10 Thrusters, 95/65
14 Box Jumps, 24/20
12 SDLHP, 95/65
12 Burpees
27 Kettlebell Swings, 53/35

04 September 2016

Monday, 4 Sep 16

Strength:
A) 3X5 Shoulder Press
B) 3X5 Back Squat

WOD:
7 min AMRAP
7 Snatches (115/75) (use a weight 7 reps can be preformed unbroken)
7 Bar facing Burpees
7 Dips

01 September 2016

Friday, 2 Sep 16

WOD #1
5 rounds for time (15 min time cap)
5,4,3,2,1 Power Snatch (75-85% 1RM)
Run 200m


Deck of Cards WOD #2:
2 person teams
30 min AMRAP
Hearts – Push-ups
Spades – Sit-ups
Diamonds –Burpees
Clubs –Squats
*Face cards (Jacks, Queens, Kings)- 10 reps
*Aces- 11 reps