21082017

Trade-off
Teams of 2:
AMRAP 34:
Run 100 Meters
10 Alt. DB Snatch from Floor (22.5/15)
10 Front Rack DB Walking Lunges (40/30)kg
10 Burpees
*One athlete complets a full round at a time.
*Scale weight as needed.
Athletes will complete 1 full round at time allowing for equal rest throughout. This should allow for a consistent level of intensity throughout. Be sure to partner with someone of similar speed.
Scoring: Rounds

19082017

Team WOD: In teams of 2, 
complete 5-min stations for Max Reps
5min Calorie Row (Switch every 10 pulls)
5 min Ball 2 Shoulder  45/35kg
5min 15m Wheelbarrow Walks (wheelbarrow walks count as 3 reps)
5min Tire Flips jump throughs (heaviest of tyres to be used can be fliped as a team both must jump through the tyre.
5min Pull ups (human-assist only, one teammate doing pull ups at a time)
5 min 100m Sandbag runs Relay 25kg (Sand bag can be carried as a team .Sand bag must not touch ground and must be held by a teammate  5 Burpee penalty)
Bear Crawls 15m forward and 15m backwards (one working at a time)
**2-min between stations to write score on the board and switch.

18082017

 RUNNING
On the 4:00 x 5
10-20-30 Meter "Out and Back" Shuttle
200 Meter Sprint with dead ball 15/10
On the shuttle sprints - set a marker 10 meters, 20 meters, and 30 meters away from your starting line. Run to the 10, back. 20, back. 30, back. After the 30 - with your deadball staged at the starting line - run 200m. Rest is the remaining time in the 4:00 window.


5 Rounds:
21 Wallballs (20/10)
Calorie Row (15/12)
9 Toes to Bar


MIDLINE
3 Rounds, Not For Time:
15 V Snaps
25 Banded Good Mornings

17082017

"The Chief "
AMRAP in 3 minutes
3 Power Cleans (62.5/42.5)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

16082017

 ROW CONDITIONING
For a time in teams of 2  
row 4000m


AMRAP 10:
10 Hang Power Snatches
10 Overhead Squats
10 Deadlift
10 Thrusters
10 Sumo Deadlift High Pulls
Rx - 42.5/30kg


MIDLINE + SHOULDER RECOVERY
3 Rounds, Not For Time:
20 Weighted Situps, 30 Band Pull-Aparts
On the weighted sit-ups, use a dumbbell or plate across your chest. Athlete's choice on weight, but let it be challenging to get 20 in a row. Anchoring your feet is allowed.On the band pull-parts, use a medium band that allows for at least 20 of the following reps unbroken:

15082017

 FRONT SQUAT
With a running clock:
On the Minute x 4 x 2 Front Squats
On the Minute x 3 x 1 Front Squat
Totaling 7 sets (4x2, 3x1).
Aim to climb from there towards a heavy single for the day.


4 Rounds:
800 Meter Run
4 Rope Climbs
20 Barbell Lunge 30/20kg

14082017

 SNATCH
20 Mins (Including warm up) Build to a heavy complex of:
3-Position Snatch
Keep the weights on the moderate side today, and focus on technique in these specific positions:
High Hang (Pockets)
Hang (Knees)
Floor


SNATCH PULLS
3 x 2 @ 110%
Focus this week on our pulls is a full 3 seconds from the floor to the knees. Following that, you can speed things up and finish with a big shrug up top. 


 “ Beep Test”
On the Minute for as long as possible:
7 Thrusters (35/25)kg
7 Pull-Ups
7 Burpees                                                                                    

Minimum of 10 round work requirement.

If you fail on the 7th round, complete the remaining repetitions of that round along with rounds 8, 9, and 10 for time.

15 Min time cap

12082017

One person working at a time unless says together. can't move on to next movement until both finished each movement

40 minute AMRAP

400m Run  

20 KBSwing  Make 24kg. Female. 16kg

20 Deadlift  Male 70kg Female. 50kg Together Unload for push press

20 Push press  Male 40kg. Female. 30kg

20 Ball slams  Male. 25kg. Female 15kg

20 Sit ups  Together

20 Deadball over shoulder  Male 35kg. Female 25 kg

20 Burpee box jump overs Alternating  total

20 Push-ups   Together

 

11082017

3 Rounds, changing stations every 2:00
Minutes 2 – 30/20 Calorie Row
Minutes 2 – 100 Double-Unders 200 HRope
Minutes 2 – 40 Sit-Ups


21 – 15 – 9:
Deadlifts (100/70)kg
Box Jumps (24"/20")
Choose a deadlift weight that you could do 21 straight with (if you absolutely had to), but 30 is out of reach.

10082017

 Alternating OTM x 8min (done with an empty barbell)
Even Minutes - 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch
Odd Minutes - 1 Front Squat + 1 Tall Clean (knees extended, shrug drop) + 1 Jerk
On the jerk, the choice is yours to work the push jerk or split jerk.


With a running clock:
Starting on the 0:00...
Every Minute on the Minute x 6:
3 Squat Snatches (70%)
Rest 4:00
Starting on the 10:00...
Every Minute on the Minute x 6:
3 Squat Clean and Jerks (70%)
Rest 4:00
Starting at the 20:00: Death by Toes to Bar

09082017

Bench Press 10-8-6-4-2-ME-ME-ME-ME
Find a 10rm rest 2min between sets
load 8rm then
load 6rm then
load 4rm then
load 2rm then
deload 20%ME -20%ME-20%ME- down to bar ME.
no rest once you start deload ,make sure to have a spotter. Going to failure then deload and repeat till you reach the bar

“American Dream”
Ascending Ladder for 20 Minutes:
1 Power Clean (75/50)kg, 2 Burpee Pull up
2 Power Clean (75/50)kg 4 Burpee Pull up
3 Power Clean (75/50)kg 6 Burpee Pull up
Continue to add (1) repetition to the clean, and (2) to the Burpee Pull-ups. Aim for a bar that is 6-inches above max reach.

08082017

 THRUSTER LADDER
On the Minute, 1 Thruster (from the ground):
Male ladder starts at 40 Continue adding 5 until max is reached.
Female ladder starts at 30 Continue adding 2.5 until max is reached.
Although the overhead lockout is where many will reach their limit


For a time in teams of 2 complete as a chipper one rows one is on thrusters both complete 21 movement before moving to 18
21 Thrusters, 21 Calorie Row
18 Thrusters, 18 Calorie Row
15 Thrusters, 15 Calorie Row
12 Thrusters, 12 Calorie Row
9 Thrusters, 9 Calorie Row
6 Thrusters, 6 Calorie Row
3 Thrusters, 3 Calorie Row
Rx – 42.5/30kg

07082017

 SDHP
20 min to find a  3rm
For time: 
3 Rounds of Cindy
5 Pull up
10 Push ups
15 Squats
1 Round of DT
12 Deadlift 60/42.5 kg
9 Hang Power Clean 60/42.5 kg
6 Jerks 60/42.5 kg
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

05082017

4-Person Teams
1 team member runs a 400M with a 15kg DB, while other team members perform work @ their stations:
– KB Swings (24/16)kg
– Box Jumps (24”) 
– Row for calories Once a team member returns from run, everyone rotates. Final time is when last team member finishes there run. Keep a running total of reps at each station.
score = Fastest time - reps in seconds

04082017

Gymnastics Skill & Farmer Carries
EMOM 10:
ODD Minutes: 45 Meters Heavy Farmer Carry
EVEN Minutes: 30s Wall Walks
*Adv: 30s Accumulate Volume of Muscle-ups
EMOM superset of static gymnastics work with heavy farmer carries. Farmer carries need to be heavy and done UB.


For time:
Run 200 meters
50 Air Squats
25 Hang Power Cleans (52.5/35)kg
Run 400 meters
50 Walking Lunges
20 S20H (52.5/35)kg
Run 600m
50 T2B
15 Hang Squat Cleans (52.5/35)kg
*22:00 Cap
This workout gets progressively harder,  try and keep  moving at a consistent but deliberate pace. 

03082017

Hang Power Snatches
Hang Power Snatch below the Knee: 
5 x 3 @75%. Rest 90s.
– Add 5-10#s from last week
– Intermediate: Light for all sets
– Beginner: Snatch Grip Push Press, 5 x 5 at a moderate weight for all sets.
*Hang Power Snatch Below Knee Note: This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count then initiating your first rep. After the first rep repeat 2 more times.
Sets should be slightly heavier than last week, but technique takes precedence. This is 5 work sets. This does not include the warm-up sets.


G.I. Jane
100 Burpee Pull-ups
 12min Cap
Some of you have performed “GI Jane” . Pull-ups should resemble more of a jumping pull-up and less of a dead-hang pull-up. 

02082017

 Squat Clean + Hang Squat Clean
12:00 to work to a max for the day. 
Rest 90s-2:00 between heavier sets.
– Spend first 8:00 of strength session working technique and working up to roughly 60% of their 1RM.
This complex is done without dropping the bar to re-grip. Aim to  work up to 85% of current squat clean max.


In 5:00 Window:
Row 400 meters
Remaining time: Max Squat Cleans (70/47.5)kg
Rest 3:00 + Repeat
Scores from AMRAP 1 should be close or match scores from AMRAP 2. The 3:00 rest interval will not be enough for full-recovery.

01082017

 Bench Press
9 x 3 @ 60-70%. 
Rest 30s.
- These should take only 3-4 seconds to complete
- Change grip every 3 sets: start with close grip, medium grip, wide grip
- Take 3-4 sets to warm-up.


Swings & Dubs
EMOM 10:
10 KBS, 32/24kg
20 Double Unders / 40 H-Ropes
The swings will be heavy today. The idea here is to have at least 25s rest each round. 
The intent of this piece is beat the clock and have enough rest to sustain all 10 rounds.

31072017

Good thing you have a partner...
In teams of 2 with one person working for time:
Run 800 Meters
100 Pull-ups
Run 800 Meters
100 Pistols / 200 air Squats
Run 800 Meters
100 Burpees
Run 800 Meters
100 T2B
45:00 Cap
Recommend splitting running into 200-400m intervals and all movements into small sets to minimize excessive resting.

29072017

Team WOD: In teams of 2, 
complete 5-min stations for Max Reps
5min Calorie Row (Switch every 10 pulls)
5 min Wall ball shots 10/6kg
5min 15m Wheelbarrow Walks (wheelbarrow walks count as 3 reps)
5min Tire Flips jump throughs (heaviest of tyres to be used can be fliped as a team both must jump through the tyre.
5min Pull ups (human-assist only, one teammate doing pull ups at a time)
5 min 100m Sandbag runs Relay 25kg (Sand bag can be carried as a team .Sand bag must not touch ground and must be held by a teammate  5 Burpee penalty)
Bear Crawls 15m forward and 15m backwards (one working at a time)
**2-min between stations to write score on the board and switch.