Comment

Tuesday's WOD 10.23.18

Barbell/Oly


Full Clean (Wk 3)
5.4.3.2.2. Working up to 80-90%
3 x 2 @ 80-90%

Clean Pull (Wk 3) 
3x3 @80-90%

WOD


15 Min WOD
12.10.8.6.4.2.4.6.8.10.12
Hang Squat Clean 115/75
DB Weighted Sit Ups 45/30

Mod Key


P: 65/55, 20/10
RX: As Prescribed
C: 135/95, 55/40

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Banded Lat
Hamstring Stretch

Comment

Comment

Monday's WOD 10.22.18

Strength


Bench Press (Wk 3)
5.4.3.2.2. Working up to 80-90%
3 x 2 @ 80-90%

Strict Pull Ups 
*Superset 5x5 Strict Pull Ups

WOD


18 Min WOD
1 Mile Run (State Farm and Back)
With remainder of time Amrap of
15 HSPU
10 Ring Dips
15 KBS 53/35

Mod Key


P: Pike Push Ups, Mod Ring Dip, 26/20
RX: As Prescribed
C: 100' HS Walk, 7/5 Ring Mu's, 62/44

Extra Conditioning


5 Sets
10/8 Calories Sprint Assault Bike
6 Burpee Box Jump Over
30 Sec Rest

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Adductor Stretch (frog stretch)

Comment

Comment

Sunday's WOD 10.21.18

WOD

0:00-15:00

3 x

4 Minute Amrap

50 Air Squats

25 Box Jumps 20"

Max DL #BW

Rest 1 Min Between Amraps


15:00-19:00

Establish 1 Rep Max Power Clean


MOD KEY

P: 16", 1/2 BW DL

RX: As Prescribed

C: 24", 1+1/4 BW DL

Comment

Comment

Friday's WOD 10.19.18

Barbell/Oly


Split Jerk (Wk 2)
6x1 Working up to 70-80%
4 x 1 @ 70-80

WOD


22 MIN WOD
4 Rounds of Max Reps at each station/ 1 Min per Station
PP 95/65
Pull Ups
Row / AD
Rest

-Rest 3 Min-
16:00-19:00

3 Min for Max Distance / Reps
HS Walking / Wall Walks

Mod Key


P: 45/35, Partial Wall Walks
RX: As Prescribed
C:115/75, BMU, HS Walking

Extra Conditioning


3 Rounds
400 M Row
25 GHD Sit Ups

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Shoulder Stretch
Half Pigeon

Comment

Comment

Thursday's WOD 10.18.18

Barbell/Oly


Full Clean (Wk 2)
6x2 Working up to 70-80%
3x2 @ 70-80

Clean Pull (Wk 2) 
3x3 @80-90%

WOD


17 MIN TC
[1]
4 Rounds of...
4 Squat Clean 95/65
6 TTB
[2]
4 Rounds of...
4 Squat Clean 115/75
6 TTB
[3]
4 Rounds of...
4 Squat Clean 135/95
6 TTB
[4]
4 Rounds of...
4 Squat Clean 155/110
6 TTB

[5]: 175/120 - [6]: 175/120

Mod Key


P: [1] 45/35, Hanging Leg Raise [2] 65/45, [3] 75/55, [4] 85/60, [5] 95/65, [6] 105/70
RX: As Prescribed
C: [1] 135/95, TTB [2] 155/110, [3] 175/120, [4] 195/135, [5] 215/145, [6] 225/155

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll/Barbell Chest & Thoracic Ext Stretch
Half Pigeon

Comment

Comment

Wednesday's WOD 10.17.18

Strength


Bench Press (Wk 2)
5.4.3.3.3. Working Up to 70-80% 
3 x 3 @ 70-80%

Strict Pull Ups 
*Superset 5x5 Strict Pull Ups

WOD


20 Min Amrap
4.6.8.10.12.14.16.18....
DL 155/115
HSPU
35 DU"s

Mod Key


P: 105/75, Mod HSPU or Push Up, 2:1 Su's
RX: As Prescribed
C: 225/160, Strict HSPU or 4/2 Deficit Kipping

Extra Conditioning


12 Min EMOM of..
30 Sec AD w/ RPM @ 60-70
30 Sec AD w/ RPM @ 40-50

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Foam Roll Posterior Chain

Comment

Comment

Tuesday's WOD 10.16.18

Barbell/Oly 


Snatch (Wk 6)
2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+

WOD


10 MIN TC
35.25.15
Cal Row / AD
3.6.9
Squat Snatch 135/95

Mod Key


P: 75/55
RX: As Prescribed
C: 175/110

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Banded Lat
Hamstring Stretch

Comment

Comment

Monday's WOD 10.15.18

Strength


Front Squat (Wk 6)
2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+

WOD


10 Min Amrap
12 DB Hang Squat Cleans 35/25
12 DB Box Step Ups 24/20
8 Burpee

6 Min EMOM

Optional after Class 


5/4 Ring Mu's or 10/8 TTR

*Needs to be done directly after WOD so it is completed before warm up
of next class is over.

Mod Key


P: 15/20, 20/16
RX: As Prescribed
C: 55/40

Extra Conditioning


1 Rounds
50 Calories on Assault
40 Hanging Knee Raises
30 Wall Balls
20 MB Sit UPs

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Adductor Stretch (frog stretch)

Comment

Comment

Saturday's WOD 10.13.18

18 MIN EMOM

(partner up, work opposite)

Even: 8 HSPU

ODD: 5 OHS (Start 50%, add 5# each set)


WOD: partners for time

60 Front rack lunges 115/75

50 PSU onto Barbell

40 Hang Pwr Snatch 115/75

50 PSU onto Barbell

60 STO 115/75

20 min cap

MOD Key

P) emom, mod hspu, start with blank bar ohs.

  WOD:65/45

C) EMOM strict HSPU, start at 65% OHS. 

WOD: 135/95”

Comment

Comment

Friday's WOD 10.12.18

Barbell/Oly


Full Clean (Wk 1)
5x1 Working up to 60-70%
3x1 @ 60-70%

Clean Pull (Wk 1) 
3x3 @70-80%

WOD


Sage
20 Min Amrap
20 Thrusters 139/95
20 Pull Ups
20 Burpees

Mod Key


P: 65/45, Mod Pull Up
RX: 95/65
C: As Prescribed

Extra Conditioning


10 Min Emom
Min 1 - 14 Alternating DB Snatch
Min 2 - 14 DB Weighted Sit Ups

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Shoulder Stretch
Half Pigeon

Comment

Comment

Thursday's WOD 10.11.18

Barbell/Oly

Split Jerk (Wk 1)

5x2 Working up to 60-70%

3 x 2 @ 60-70%

WOD

50.40.30.20.10

Box Jumps 24/20

KBS 53/35

MB Weighted Sit Up 20/14


Mod Key

P: 16/12, 26/20, 12/8

RX: As Prescribed

C: 42/44, 25 GHD Sit Ups ea round


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Foam Roll Back, Glutes & Quads

Calves

Comment

Comment

Wednesday's WOD 10.10.18

Strength


Front Squat (Wk 5)
3 x 5 Working Up to 60-70%
3 x 5 @ 60-70%

WOD


14 Min Amrap
18 Alt DB Snatch 45/25
8 SA DB Front Squat R Arm
8 SA DB Front Squat L Arm
8 Ring Dips

2 Min Rest

4 Min Max
Hanging Leg Raise (feet getting above hip crease)
V-Ups
Or Strict Pull Overs

Mod Key


P: 25/15, Mod Ring Dip
RX: As Prescribed
C: 65/40, 6/4 Ring Mu's

Extra Conditioning


3 Rounds
20 GHD SIt Ups
20 Calories Assault Bike

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Foam Roll/Barbell Chest & Thoracic Ext Stretch

Comment

Comment

Tuesday's WOD 10.9.18

Strength


Bench Press (Wk 1)
3 x 5 Working Up to 60-70%
3 x 5 @ 60-70%

Strict Pull Ups 
*Superset 5 Strict Pull Ups

WOD


A) 8 Min AMRAP of..
8 Strict Press 65% 
6 Lat Burpees Over Bar
-30 Rest after ea round

Rest 3 Min

B) 9 Min to complete..
3 Rounds
7 Power Cleans 135/95
3 Rope Climbs

*Going off 1RM OHP

Mod Key


P: 55%. 75/55, Mod Rope Climbs
RX: As Prescribed
C: 75%, 185/135

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Banded Lat
Hamstring Stretch

Comment

Comment

Monday's WOD 10.8.18

Barbell/Oly 


Snatch (Wk 5)
5x1 Working up to 60-70%
3x1 @ 60-70%

Snatch Pull (Wk 1) 
3x3 @70-80%

WOD


A) 5 Min AMRAP of…
Row For Meters

-3 Min Rest-

B) 5 Min AMRAP of…
3.6.9.12…
Squat Snatch 95/65
TTB

-3 Min Rest-

C) 5 Min AMRAP of…
40 DL 95/65
40 Back Rack Lunges (tot)
80 DU’s

Mod Key


P: 35/45, Mod TTB, 1:1 Su's 
RX: As Prescribed
C: 135/95

Extra Conditioning


100 Wall Balls

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Adductor Stretch (frog stretch)

Comment

Comment

Friday's WOD 10.5.18

Strength


Front Squat (Wk 4) 
5.4.3.2.2. Working Up to 90-95%
3 x 2 @ 90-95%

WOD


11 Min AMRAP of...
5-10-15-20-25....
Thrusters 95/65
25 Sit Ups

-2 Min Rest-

5 Min AMRAP of...
Max Pistol Squats

Mod Key


P: 45/35, Mod Pistols (push your ability here, lets get better at these!)
RX: As Prescribed
C: 115/75, 44/35

Extra Conditioning


10 Min AMRAP of..
10 GHD Sit Ups
5 Ring Dips 
10 Supinated Strict Pull Ups
-rest 30 sec after each round-

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Shoulder Stretch
Half Pigeon

Comment

Comment

Thursday's WOD 10.4.18

Barbell/Oly 


Snatch (Wk 4) 
7 x 1 working up to 90-95%
2 x 1 @ 90-95%

Snatch Pull (Wk 4) 
3x2 @ 100-110%

WOD


15 Min Amrap 
30 Alt DB Snatch 50/35
50 Ft DB OH Lunges R 50/35 (15 Alt Stationary Lunges)
30 Alt DB Snatch 50/35
50 Ft DB OH Lunge L 50/35 (15 Alt Stationary Lunges)
3 Rope Climbs

Mod Key


P: 30/15, Mod Rope Climb
RX: As Prescribed
C: 60/45, Legless

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Back, Glutes & Quads
Calves

Comment

Comment

Wednesday's WOD 10.3.18

Strength


OHP (Wk6)
MAX
2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+

WOD


13 Min Time
4 Min of...
Max HS Walk

-2 Min Rest-

7 Min ARMAP of...
100 DU's
75/65 Push Ups
70 Back Rack Barbell Lunges (tot) 45/35

Mod Key


P: Wall Walks, Mod Push Ups, Non Weighted Lunges
RX: As Prescribed
C: 30/25 HSPU + 35/29 Push Ups, 75/55

Extra Conditioning


For Time...
50 Cal AD
20 Burpee Pull Ups

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Foam Roll/Barbell Chest & Thoracic Ext Stretch

Comment

Comment

Tuesday's WOD 10.2.18

Strength


Back Squat 
2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+
MAX

WOD


12 Min Amrap 
3 Hang Power Clean 135/95
5 Hang Sq Clean 135/95
3 Lateral Burpee Over Barbell 
9 Ring Dips 
27 Du's

Mod Key


P: 65/45, Mod Ring Dip 2:1 SU's 
RX: As Prescribed
C: 165/115, Burpee 7/5 Ring Mu's

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Banded Lat
Hamstring Stretch

Comment

Comment

Monday's WOD 10.1.18

Vertical Jump 


3 Attempts 
Use Vertical Measurer in Office.
Have member stand next to measurer with one arm exteded overhead
Set the height to the tip of the finger

WOD


5 Rounds for Time of...
300/250m Row
12/9 Strict Pull Ups
10 Lateral Burpee Box Jump Overs 24/20
12 TTB
-Rest 1 Min Btw Ea Round-

[23 Min TC]

Mod Key


P: 250/200, Mod Strict PU, 16/12, Mod Hang Leg Raise (feet above hips)
RX: As Prescribed
C: Strict C2B, 6 TTB + 6 BMU

Extra Conditioning


2 Rounds of...
50 DU's
35 Sit Ups
50 Bicycle Crunches (ea)

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Adductor Stretch (frog stretch)

Comment