13-17Nov 2017

MONDAY

Strength/Skill

Thruster + Push Press + Power Jerk + Split Jerk
Find Heavy Single for the Day

WOD

3 rounds for time:
15 DB Thrusters (40/25)
50 Double-Unders
3 Rope Climbs (15’/12′)
R+: 45+/30+

TUESDAY

Strength/Skill

EMOM for 5 minutes:
Odds: 3 DB Burpee Power Cleans
Evens: 6 Box Jumps

WOD

5 rounds for time:
10 Burpees to Plate
20yd Suicide Sprint

WEDNESDAY

Strength/Skill

Floor Press (off 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

3 minutes of max reps of the following:
Wall Balls (20/14)
Overhead Plate Reverse Lunges (45/25)
KB Swings (55/35)
Chest to Bar Pullups
Rest 1 minute between movements.  Score total reps/calories.

THURSDAY

Strength/Skill

Alternate the following for 16 cycles (8 of each):
Tabata Farmers Carry @ 1/2 bodyweight
Tabata Plank Hold with Foam Roller

WOD

100 Calorie Row for time

FRIDAY

Strength/Skill

Deadlift
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD


For time:
30 Hang Clean & Jerks (135)(83)
Every time the bar is set down, perform 20 lateral bar hops

6-10Nov2017

MONDAY

Strength/Skill

Weighted Pushups
6 x 10 reps
Perform regular pushups as needed.  Work on solid execution.

WOD

Chest to Bar “Jackie”
For time:
Row 1000m
50 Thrusters (45)
30 Chest to Bar Pullups
-Scale pullups as needed

TUESDAY

Strength/Skill

20 minute cap:
Power Clean (touch and go)
10-5-3-1-1-1-3-5-10
Score total combined weight of all 9 lifts.

WOD

For time:
30 KB Swings
60yds Walking Lunges on Turf
20 KB Swings
40yds Walking Lunges on Turf
10 KB Swings
20yds Walking Lunges on Turf
Rx: 70/45

WEDNESDAY

Strength/Skill

EMOTM for 10 minutes:
Run 80yds on Turf (4 lengths)

WOD

“Flight Simulator”
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
A scaled version of the “Flight Simulator” WOD uses the rep scheme 10-20-30-40-50-40-30-20-10.  There is a 15 minute time cap on this WOD.

THURSDAY

Strength/Skill

Back Squat (0ff of 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

AMRAP in 15 minutes:
5 Strict Chin-ups
10 Ring Dips
15 DB Goblet Squats (40/30)
-Scale to Bar Dips

FRIDAY

Strength/Skill

None Today

WOD
3 rounds for time:
10 Squat Snatches (155/103)
20 Burpees
Scale load as needed to perform squat snatches.

31Oct-3Nov 2017

MONDAY

Strength/Skill

Deadlift (0ff of 3 rep max)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+

WOD

Tabata the following for reps:
1) Row Calories
2) 10yd Shuttle Sprint on Turf (every cone touch is 1 rep)
3) Abmat Situps

TUESDAY

Strength/Skill

None today

WOD

MWOW (Mainpage WOD Of the Week)
3 x 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, dumbbell shoulder to overhead (40/30)
From 3:00-4:00, pull-ups
From 4:00-5:00, dumbbell hang squat cleans (40/30)
Rest 5 minutes between rounds. Score total reps.
R+: 45+/35+ DBs

WEDNESDAY

Strength/Skill

1 Snatch Balance + 1 Overhead Squat
Find Heavy Lift for the Day

WOD

AMRAP in 10 minutes:
5 Hang Power Snatch (115/73)
5 Box Jumps (30/24)
R+: 135/83

THURSDAY

Strength/Skill

EMOM for 10 minutes:
2-3 Muscle-Ups (Bar or Rings)
0r
4-6 Ring Dips

WOD

Partner WOD
For time:
200yd Farmer Carry Relay (100yd each) 70lbs/45lbs
100 Wall Balls (50 each alternating sets of 10 reps) 30lbs/20lbs
200yd Farmer Carry Relay (100yd each) 70lbs/45lbs
100 Double KB Deadlifts (50 each alternating sets of 10 reps) 70lbs/45lbs
200yd Farmer Carry Relay (100yd each) 70lbs/45lbs
100 Burpees to Plate (50 each alternating sets of 10 reps)

FRIDAY

Strength/Skill

Shoulder Press
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+

WOD

For time: (compare to 161019)
Run 1000m
25 Shoulder to Overhead
Run 1000m
Rx: 155/103
R+: 175/123

Week of Oct 23-27

MONDAY

Strength/Skill

EMOTM for 5 minutes:
12 Front Rack Reverse Lunge (use 30% of Front Squat Max)

WOD

21-15-9 rep ladder:
DB Thruster (45/30)
Toes to Bar
Suicide Sprint between each

TUESDAY

Strength/Skill

Floor Press (off of 3 rep max)
50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+

WOD

AMRAP in 15 minutes:
20 KB Swings
10 Hand-Release Pushups
Rest 1 minute after each set (try and go unbroken on the swings)

WEDNESDAY

Strength/Skill

None today

WOD

MWOW (Mainepage WOD Of the Week)
For time:
60 Walking Lunges
50 Wall Balls (20/14)
40 Box Jumps (24/18)
30 Deadlifts (185/123)
20 Power Cleans (185/123)
10 Front Squats (185/123)
R+: Perform pistols instead of walking lunges
Scale loads as needed

THURSDAY

Strength/Skill

2 Push Press + 1 Jerk
Find Heavy Lift for the Day

WOD

For time:
100 Double-Unders
Sled Push 100yds
80 Double-Unders
Sled Push 80yds
60 Double-Unders
Sled Push 60yds
40 Double-Unders
Sled Push 40yds
20 Double-Unders
Sled Push 20yds
Sled Weight (70lb/45lb)

FRIDAY

Strength/Skill

Turkish Get-Up
5 x 2 reps on each side

WOD

3 rounds for time:
Run 400m
4 Rope Climbs (15’/12′)

21-25Aug17

MONDAY

Strength/Skill

EMOTM for 10 minutes:
Odds: 8 DB Push Press (go moderate to heavy but unbroken)
Evens: 8 Box Jumps (30/24)

WOD

3 rounds for time:
50 Double-Unders
30 Pushups guys/20 Pushups gals
20 Toes Through Rings

TUESDAY

Strength/Skill

Snatch
80% x 3 x 3 sets

WOD

5 rounds for time:
20 KB Overhead Walking Lunge Steps (10L/10R)
20 KB Swings
Rx: 55/35

WEDNESDAY

Strength/Skill

None today

WOD

For time:
Run 1000m
60 Burpees to Plate
Run 1000m

THURSDAY

Strength/Skill

Bar Dip
1 rep max
or
EMOTM for 10 minutes:
3-5 Bar Dips

WOD

15-12-9-6-3 reps for time:
Deadlift (205/143)
Wall Balls (30/20)
Chest to Bar Pullups

FRIDAY

Strength/Skill

Core Circuit

WOD

4 rounds for time:
R0w 400m
Run 400m

14-18Aug2017

MONDAY

Strength/Skill

Clean
80% x 3 x 3 sets

WOD

“Mary”
AMRAP in 20 minutes:
5 Handstand Pushups
10 Pistols
15 Pullups
or
“‘Easy’ Mary”
AMRAP in 20 minutes:
5 Handstand Pushups
10 Pullups
25 Squats

TUESDAY

Strength/Skill

Sled Pulls
5 x 40yds @ bodyweight
Perform 10 Plank Walkups after each set

WOD

Main Page WOD “17809”
5 rounds for time:
Run 400m
15 KB Snatches left arm (35/25)
15 KB Snatches right arm (35/25)

WEDNESDAY

Strength/Skill

Floor Press
80% x 6 x 5 sets (use 90% of max)

WOD

AMRAP in 15 minutes:
Rope Climbs/Burpees/Double-Unders
Athletes can create any rep scheme they want.  Each exercise has different point values.  Score is total points at the end of the 12 minutes. 1 Rope Climb = 100 points, 1 Burpee = 5 points, 1 Double-Under = 1 point.  For example, a rep scheme of 1 rope climb, 5 burpees and 25 double-unders would equal 150 points per round completed.

THURSDAY

Strength/Skill

Pullup
1 rep max
or
EMOTM for 10 minutes:
3-5 strict Pullups

WOD

2000m row for time

FRIDAY

Strength/Skill

Jerk
80% x 3 x 3 sets

WOD

21-15-9 reps for time:
DB Squat Clean Thruster (40/30)
Run 200m at the beginning and end of each rep set

7-11Aug 2017

Monday Strength/Skill: Dead Lifts                                                                          WOD 5 rounds for time:
Run 400m
15 Hang Clean & Jerks (115)(73)
30 Double-Unders

Tuesday Strength/Skill  Shoulder Press 80% x 6 x 5 sets (use 90% of max)  WOD  For time:
40yd Sandbag Lunges (50lbs)
40 Wall Balls (20/14)
40 Abmat Situps
40 KB Swings (55/35)
40yd Sandbag Lunges (50lbs)

WEDNESDAY  Strength/Skill  Pullup 3 rep max  or  EMOTM for 10 minutes:
Pullup (determine rep range based on level)                                                      WOD  AMRAP in 15 minutes:
5 Muscle-Ups (perform 10 Ring Rows and 10 Pushups to scale)
10 Burpee Box Jump Overs (24/18)
15 Row Calories

THURSDAY  Strength/Skill  Deadlift  80% x 6 x 5 sets (use 90% of max)         WOD  10-8-6-4-2 reps for time
Snatch
Shoulder to Overhead
Back Squat
Rx: 135/93
R+: 155/103

FRIDAY  Strength/Skill  Bar Dip  3 rep max or
EMOTM for 10 minutes:  Bar Dips (determine rep range based on level)         WOD                                                                                                                      For time:
Run 400m
Farmer Carry 200m (55/35)
Run 400M
Farmer Carry 200m (55/35)
Run 400m

31July-4Aug 2017

MONDAY Strength/Skill Floor Press 70% x 8 x 5 sets                                              WOD 4 rounds for time:
Run 400m
15 Wall Balls (20/14)
R+: 30/20

TUESDAY Strength/Skill Pullup 5 rep max or 3-5 Strict Pullups EMOTM for 10 minutes                                                                                                                   WOD  Partner WOD
1) AMRAP in 8 minutes:
Row Calories
Box Jumps (24″)(18″)
Switch exercises as much as you want. Score is total reps and calories
2) AMRAP in 8 minutes:
KB Swings (70/45)
Abmat Situps
Switch exercises as much as you want. Score is total reps.

WEDNESDAY  Strength/Skill  Snatch  75% x 3 x 4 sets                                        WOD  AMRAP in 7 minutes:
50 Double-Unders
10 Overhead Squats (115/83)
R+: 135/103

THURSDAY Strength/Skill Bar Dip 5 rep max or  3-5 Strict Bar Dips EMOTM for 10 minutes                                                                                                                    WOD  25-20-15-10-15 reps for time:
Power Cleans (95/65)
Burpees Over the Bar

FRIDAY Strength/Skill Back Squat  80% x 6 x 5 sets (use 90% of max)                           WOD  For time:
10 Shoulder to Overhead (155)(103)
10 Pullups
Run 200m
20 Shoulder to Overhead (135)(93)
20 Pullups
Run 400m
30 Shoulder to Overhead (115)(83)
30 Pullups
Run 600m

24-29July2017

MONDAY Strength/Skill Spend 10 minutes working on Handstands or Handstand Walks WOD  For time:
Row 1000m
50 KB Overhead Squats (55/35) – 25 each arm
30 Chest to Bar Pullups

TUESDAY  Strength/Skill  Shoulder Press (90% of max)
70% x 8 x 5 sets  WOD  3 rounds for time:
Run 800m
50 Pushups

WEDNESDAY  Strength/Skill  Sled Push and Farmer Carry Superset  WOD  75 Power Snatches for time (75/53)

THURSDAY  Strength/Skill  Clean
75% x 3 x 4 sets  WOD AMRAP in 12 minutes:
4 Thrusters (95/63)
4 Toes through Rings
6 Thrusters (95/63)
6 Toes through Rings
8 Thrusters (95/63)
8 Toes Through Rings
10 Thrusters (115/73)
10 Toes Through Rings
12 Thrusters (115/73)
12 Toes Through Rings
14 Thrusters (115/73)
14 Toes Through Rings
16 Thrusters (135/93)
16 Toes Through Rings
18 Thrusters (135/93)
18 Toes Through Rings
20 Thrusters (135/93)
20 Toes Through Rings
…continue sequence

FRIDAY Strength/Skill  Band Sprints WOD  5 rounds For time:
40 Double-Unders
3 Rope Climbs

 

17-21 July 2017

MONDAY  Strength/Skill  Back Squat (90% of max)
70% x 8 x 5 sets  WOD  AMRAP in 12 minutes:
200yd Farmer Carry (55/35)
in time remaining complete as many reps as possible of:
100 Single-Unders (yes, single-unders)
20 Med Ball Abmat Situps

TUESDAY  Strength/Skill  Snatch Balance  WOD  For time:
15 Squat Snatches (115/83)
Run 1000m
15 Squat Snatches (115/83)
R+: 135/93

WEDNESDAY  Strength/Skill  Jerk
75% x 3 x 4 sets  WOD  4 x 500m Row Sprints

THURSDAY  Strength/Skill  As many strict Ring Dips as possible in 10 minutes
Sub Bar Dips as needed  WOD  27-21-15-9 reps for time:
Hang Power Clean (135/93)
*Box Jumps (28/22)
.

FRIDAY  Strength/Skill Deadlift (90% of max)
70% x 8 x 5 sets  WOD  For time:
50 Walking Lunges (45/33)
50 Pull-ups
50 Push presses (95/63)
50 KB Swings (55/35)
50 Burpees