07.20.18

July 20, 2018

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07.18.18

July 20, 2018

"Power Hour"
For time:
50 clean and jerks, 135/95
5 toes to bar every minute

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07.17.18

July 16, 2018

Front Squat
3 reps@80%
1 rep@85%
3 reps@80%
1 rep@90%
3 reps@80%
1 rep@95%
rest as needed between sets
-worry more about waveload

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07.16.18

July 15, 2018

Every minute on the minute for 6 sets:
evens- :30 max strict ring dips
odds- 6-6-4-4-2-2 deadlifts
(Score for max strict ring dips is lowest round. If you cannot do strict ring dips, use parallel bars, matador, or dip suppor to negative...)

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07.13.18

July 12, 2018

"Fight Club"

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07.11.18

July 12, 2018

"Heart Break Kid"
3 rounds for time:
10 front squats, 185/135
20 chest to bar pull ups
50 double unders

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07.10.18

July 10, 2018

AMRAP in 4:00
12 deadlifts (95/65)
9 hang power cleans
6 push jerks
max row calories in remaining time
4:00 rest

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07.09.18

July 9, 2018

Back squat
On the minute, 3 back squats. Start at 70% and add (10/5) each minute until reaching a heavy triple for the day
+
4 rounds for time:
400m run
50 air squats
+
PCS Not for time:
30 muscle ups
+
21-18-15-12-9
Assault bike calories
GHD sit ups

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06.27.18

June 27, 2018

Sumo Deadlift, build to a moderate triple
+
"Floor it"
Every 4:00 for 4 sets:
100' walking lunges
15 deadlifts (185/135)
15/10 assault bike calories OR
15/10 row calories OR
200m run

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06.26.18

June 27, 2018

"Figawi"
AMRAP in 18:00
200m run
16/12 row calories
12 CTB pull ups
8 alternating DB snatches (70/50)

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06.25.18

June 27, 2018

Squat clean thruster, build to a heavy single
+
For time:
21 lateral barbell burpees
21 power cleans (135/95)
15 lateral barbell burpees
15 power cleans
9 lateral barbell burpees
9 power cleans

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06.22.18

June 22, 2018

Hang snatch, build to a heavy single
+
"Mani-pedi"
Every 2:00 for 7 sets:
36 double unders
9 toes to bar
3 power snatches

build weight on power snatches as you see fit, does not have to be touch and go but should be doable for three quick singles

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06.20.18

June 22, 2018

Push press, build to a heavy set of 5
+
"Speed Boat"
3 rounds for time:
30/21 row calories
15 wall balls (20/14)
20 dumbbell hang clean and jerks (50/35) must switch arms after 5 reps

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06.19.18

June 20, 2018

"Jelly Belly"
For time:
50-40-30-20-10 sit ups
21-15-9-6-3 bike/row calories
10-8-6-4-2 deadlifts, 275/185

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06.18.18

June 20, 2018

"The Chief"
Max rounds in 3:00 of:
3 power cleans, 135/95
6 push ups
9 squats
:60 rest
Repeat for a total of 5 cycles

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06.15.18

June 15, 2018

"Matt 16"
For time:
16 deadlifts, 275
16 hang power cleans, 185
16 push press, 135
800m run
16 deadlifts, 275
16 hang power cleans, 185
16 push press, 135
800m run
16 deadlifts, 275
16 hang power cleans, 185
16 push press, 135

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06.13.18

June 13, 2018

"Double Decker"
AMRAP in 15:00
15 power snatches (75/55)
30 double unders
15 wall balls (20/14)
30 double unders

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06.12.18

June 13, 2018

"Sugar Daddy"
For time:
21-15-9
Deadlifts (155/225)
400m run

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06.11.18

June 11, 2018

"Cindy Got Jacked"
For time:
5 rounds of "Cindy" (5 pull ups + 10 push ups + 15 squats)
30 overhead squats, 95/135
1000m row

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06.08.18

June 8, 2018

A. Squat clean, build to a heavy single in 10:00
B. Dumbbell split jerk, 3x5/side, :60-:90 rest between sets
+
3 rounds for time:
400m run
12 thrusters, 65/95
3-5 muscle ups (bar or ring) or 6-10 tough upper pull (pull ups, CTB, barbell pull ups, etc)

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06.06.18

June 8, 2018

Every 3:00 for 4 sets:
4 front squats, 22x1 tempo
5-6 bent over dumbbell rows w/both hands, 20x1 tempo

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06.05.18

June 8, 2018

Every :90 for 15:00 (5 sets)
1st: 4-5 clean-grip deadlifts, 31x1 tempo (must use hook grip on this)
2nd: :30 plank, use band for resistance if you want to make it more challenging
+
For 10:00
800m run
30 toes to bar
Max double unders in remaining time

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06.04.18

June 8, 2018

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06.01.18

June 1, 2018

"Nate"
AMRAP in 20:00
2 muscle ups
4 handstand push ups
8 kettlebell swings, 70#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4 during combat operations in Iraq

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05.30.18

May 30, 2018

"Partner Double DT"
10 rounds for time:
12 deadlifts, 105/155
9 hang power cleans
6 push jerks

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05.29.18

May 30, 2018

Back squat
6x3@75-80%
+
For time in teams of 2:
5000m row
Switch every 500/750m
20 ab mat sit up buy in before each row
40 double under buy out after each row

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05.28.18

May 30, 2018

"Murph"
For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

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05.25.18

May 25, 2018

3 rounds:
500m row
400m run
3:00 rest between rounds

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05.23.18

May 25, 2018

Option A
21-15 9 for time:
Squat snatches, 65/95
CTB pull ups

Option B
15-12-9 for time:
Power snatches, 65/95
Overhead squats
Pull ups

Option C
15-12-9 for time:
Power snatches, 55/75
Overhead squats
Pull ups

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05.22.2018

May 22, 2018

"Anchored Down"
Every 4:00 for 20 minutes (5 sets)
30 air squats
20/14 row calories
10 lateral burpees over the rower

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05.21.18

May 21, 2018

For time:
"Double Crossed"
10-9-8-7-6-5-4-3-2-1
Clean and jerks, 80/115
30 double unders after each set

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05.18.18

May 18, 2018

AMRAP in 13:00
50 dumbbell snatches, 35/50 (scaled-20/35)
40 burpees
30 toes to bar (knees to elbows)
20 kipping handstand push ups (push ups
+
Row conditioning:
27-24-21-18-15-12-9 row calories
:60 rest between sets

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05.16.2018

May 17, 2018

3 position power clean + split jerk, build to a heavy set
+
"Tigers Blood"
3 rounds for time:
10 clean and jerks, 95/135
400m run

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05.15.18

May 15, 2018

Deadlift, build to a heavy triple
+
"Smooth Criminal"
AMRAP in 15:00
60 double unders
30 wall balls, 14 to 9'/20 to 10'
15 deadlifts, 165/245

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05.14.18

May 14, 2018

Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.

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05.07.2018

May 7, 2018

Every 1:30 for 7 sets:
-pausing snatch deadlift
-low hang squat snatch
-squat snatch
+
Squat snatch, EMOM 9:00
Minute 1- 77%
Minute 2- 80%
Minute 3- 83%
Repeat this cycle 2 additional times
+
"Fran"
21-15-9 for time
Thrusters, 65/95
Pull ups

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05.04.18

May 4, 2018

Overhead squat, build to a heavy double
+
Snatch balance, build to a heavy single
+
For Time:
50/35 Calorie Assault Bike.
27 Ches to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (135/95)
9 Squat Snatch

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05.03.18

May 4, 2018

25 D-ball shoulders, 150/100
400m sled drag at bodyweight
25 D-ball shoulders, 150/100

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05.02.18

May 3, 2018

Hang squat clean, build to a heavy single
+
AMRAP 8:00
3 hang squat cleans (95/65)
3 toes to bar
6 hang squat cleans
6 toes to bar
9 hang squat cleans
9 toes to bar
etc...
+
5 rounds:
30/21 row calories
:60 rest
score is slowest time

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05.01.18

May 3, 2018

AMRAP 5:00
6:00 meter run
12 deadlifts (185/135)
12 lateral barbell burpees
5:00 rest
AMRAP 5:00
400 meter run
9 deadlifts (225/155)
9 lateral barbell burpees
5:00 rest
AMRAP 5:00
200 meter run
6 deadlifts (275/185)
6 lateral barbell burpees

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04.30.18

May 3, 2018

Back Squat (10-8-6-4-2)
10 reps @72%
8 reps @77%
6 reps @81%
4 reps @85%
2 reps @90%
Rest 2:00 between sets
+
Metcon
AMRAP (reps)
"Spin Doctor"
AMRAP 16:00
30 double unders
15 wall balls (20/14)
30 double unders
15 kettlebell swings (53/35)

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04.28.18

April 28, 2018

Teams of 3:
100/75 Cal Row
100 Box Jump Overs, 24”/20”
100 Power Snatches, 95/65
100 Thrusters, 95/65
100 Chest to Bar Pull Ups
100 Thrusters
100 Power Snatches
100 Box Jump Overs
100/75 Cal Row

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04.27.18

April 27, 2018

1. Min 0-4: Heavy Front Squat
Min 4-8: Heavy Hang Squat Clean
Min 8-10: Heavy Squat Clean

2. EMOM x10:
1 Tempo Front Squat
5 sec to bottom, 1 sec pause at the bottom - from rack

3. “Surfer on Acid”
3 RFT:
400m Run
21 Burpees

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04.25.18

April 25, 2018

1. EMOM x12:
Odd: 50 Double Unders
Even: Max Strict Handstand Push Ups

2. Not for time:
1500m Row
35 Lateral Burpees over Rower
800m Assault Bike
35 Lateral Burpees over Rower
1500m Row

3. One Round NFT:
35 GHDs
1 Min L-Sit
35 GHDs

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04.24.18

April 24, 2018

1. Squat Snacth - Build to a heavy single

2. AMRAP 9:
"Ring of Fire”
1 Ring Muscle Up
1 Squat Snatch, 135/95
2 Ring Muscle Ups
2 Squat Snatch
3, 3...

3. Bike 2 RNFT:
Min 0-5: Light Pace
Min 5-8: Mod Pace
Min 8-10: Fast Pace

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04.23.18

April 22, 2018

1. Power C&J
EMOM x12:
Min 1-5: Clean Pull + Hang Power Clean + Power C& J
Min 6-12: Power C&J

2. Back Squat
10 @ 70%
8 @ 75%
6 @ 79 %
4 @ 83%
2 @ 88%

3. NFT:
10-8-6-4-2
Deadlift, 275/185#
Bench Press, 185/115#
Squat Clean, 135/95#

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04.13.18

April 13, 2018

20 min AMRAP:
10 Chest to Bar Pull Ups
15 Push Ups
20 Single leg Squats, alternating
*After every 3 rounds, run 400m

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04.11.18

April 12, 2018

1. Hang Power Clean (1-1-1-1-1)

2. Hang Power Snatch (1-1-1-1-1)

3. Push Jerk (1-1-1-1-1)

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04.10.18

April 10, 2018

21-18-15-12-19-6-3
Handstand Push Ups
L-sit Pull Ups

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04.09.18

April 10, 2018

1. Accessory
3 RNFT:
10 Seated Z Press
10 Bicep Curls
10 KB Windmill
20 Russian Twist with KB

2. 20 min AMRAP:
15 Burpees
30 Calorie Row

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04.07.18

April 10, 2018

Teams of 2:
100 Deadlifts, 145/95
*Take 25/15 off each side
200 ft. Front-rack lunge, 95/65
100 Toes to bar
200 ft. Front-rack lunge, 95/65
100 Calorie Row
One partner must hold bar in front rack, 95/65

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04.06.18

April 10, 2018

For time:
21 bodyweight Back Squats
7 Rope Climbs, 15 ft.
15 bw Back Squats
5 Rope Climbs
9 bw Back Squats
3 Rope Climbs

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04.04.18

April 4, 2018

1. Overhead Squat (4x4)

2. Power Snatch (4x3)

3. Snatch Balance (4x2)

4. Squat Snatch (4x1)

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04.03.18

April 3, 2018

”Tama”
For time:
800m DB Farmers Carry, 50/35
31 TTB
31 Push Ups
31 DB FS, 50/35
400m DB Farmers Carry, 50/35
31 TTB
31 Push Ups
31 DB HPC, 50/35
200m DB Farmers Carry, 50/35

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04.02.18

April 2, 2018

4 4-minute rounds of:
15 WB
30 Med Ball Clean
Row max calories
Rest 3 min b/t rounds

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03.30.18

March 30, 2018

1. Conditioning
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders

2. Snatch
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest

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03.28.18

March 28, 2018

Teams of 3:
AMRAP 7:
50 PP (135/95)
50 PP (155/105)
AMRAP PP (185/135)

rest 3 min

AMRAP 7:
50 BS (155/105)
50 BS (185/135)
AMRAP BS (225/155)

rest 3 min

AMRAP 7:
50 Hang PC (135/95)
50 HPC (155/105)
AMRAP HPC (185/135)

Read More

03.27.18

March 28, 2018

3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)

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03.26.18

March 24, 2018

18.5 Retest

7 min AMRAP:
3, 3, 6, 6, 9, 9, 12, 12, etc...
Thrusters, 100/65#
Chest to Bar Pull Ups

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03.24.18

March 24, 2018

Teams of 4, 20 min EMOM:
Min 1 - 12/9 Cal Bike
Min 2 - 15 Sit Ups
Min 3 - 15/12 Cal Row
Min 4 - 15 light Deadlifts

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03.23.18

March 24, 2018

18.5

7 min AMRAP:
3, 3, 6, 6, 9, 9, 12, 12, etc...
Thrusters, 100/65#
Chest to Bar Pull Ups

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03.21.18

March 21, 2018

EMOM x 16
1st Minute: 14/12 Calorie Row
2nd Minute: 12 Sumo Deadlift High Pulls (95/65)
3rd Minute: 10 Chest to Bar Pull-Ups
4th Minute: 8 Burpee Box Jumps (24/20)

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03.20.18

March 19, 2018

1. Pause Front Squat
Heavy Single

2. Conditioning
4 Rounds, On the 4:00:
12 Thrusters (95/65)
15/12 Calorie Bike
18 x 10 Meter Shuttle Sprints

3. Midline
Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold After Each Set

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03.19.18

March 19, 2018

18.4 Retest

21-15-9
Deadlifts, 225/155
HSPU
Directly into...
21-15-9
Deadlifts, 315/205
50’ HS Walk after each set

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03.16.18

March 16, 2018

18.4

21-15-9
Deadlifts, 225/155
HSPU
Directly into...
21-15-9
Deadlifts, 315/205
50’ HS Walk after each set

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03.14.18

March 14, 2018

EMOM x 16 (4 Rounds):
1st: 15/12 Calorie Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10 Chest to Bar Pull-Ups

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03.13.18

March 13, 2018

1. Pause Front Squat
Build to heavy single
3 sec pause at bottom

2. 5 Rounds every 3 min:
300/250m Row
15 Wall Balls, 20/14
*score is slowest round

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03.12.18

March 13, 2018

18.3 retest

2 Rounds:
100 DU
20 OHS, 115/80
100 DU
12 Ring Muscle Ups
100 DU
20 DB Snatch, 35/50
100 DU
12 Bar Muscle Ups

*14 min time cap

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03.09.18

March 13, 2018

18.3

2 Rounds:
100 DU
20 OHS, 115/80
100 DU
12 Ring Muscle Ups
100 DU
20 DB Snatch, 35/50
100 DU
12 Bar Muscle Ups

*14 min time cap

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03.07.18

March 7, 2018

Conditioning
EMOM x 16 (4 Rounds):
A) 7 Wallballs (20/14) + 3 Bar Muscle-ups
B) 15 Box Jumps (24/20)
C) 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
D) 15/12 Calorie Row

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03.06.18

March 6, 2018

1. Conditioning
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (275/185)

2. Skills
14:00 Recovery Bike
Every 2:00 Complete 1 Set of Kipping Handstand Push-ups (25-30% of Max Set)

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03.05.18

March 5, 2018

18.2 REST

12 min AMRAP
A. Ascending ladder of DB Squats, 50/35
Burpee over barbell
1-10

B. In remaining time, 1RM clean

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03.02.18

March 5, 2018

18.2

12 min AMRAP
A. Ascending ladder of DB Squats, 50/35
Burpee over barbell
1-10

B. In remaining time, 1RM clean

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02.28.18

February 28, 2018

1. 3-Position Squat Snatch
On the 1:30 x 5 Sets:
1 Set @ 60%
1 Set @ 65%
3 Sets @ 70%

2. AMRAP 5:
30 x 10m Shuttle Run Buy-In
AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Barbell-Facing Burp
rest 5 min
AMRAP 5: repeat of above

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02.27.18

February 27, 2018

1. Conditioning
5 Rounds:
1:00 Assault Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest

2. Skills
On the Minute x 8:
5 Deadlifts (50%)
Time remaining until the :30 second mark:
Max Kipping Handstand Push-ups

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02.26.18

February 27, 2018

18.1

20 AMRAP:
8 TTB
10 DB Shoulder to Overhead, 50/35
14/12 Cal Row

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02.20.18

February 20, 2018

1. Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Min 1-2 @ 60%
Min 3-4 @ 65%
Min 5-6 @ 70%
Min 7-8 @ 75%
Min 9-10 @ 75-80%

2. Conditioning
For Time:
20 BBJO (24/20)
30 Power Snatches (95/65)
40 OHS
50/35 Cal Row/Bike

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02.19.18

February 20, 2018

AMRAP 4:
27 Calorie Row
27 Wallballs
27 Chest to Bar Pu

REST 4

AMRAP 4:
21 Cal Row
21 WB
21 TTB

REST 4

AMRAP 4:
15 Cal Row
15 WB
15 PU

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02.16.18

February 15, 2018

1. Clean and Jerk
Build to a Heavy Single

2. Conditioning
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters (115/80)

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02.14.18

February 13, 2018

1. Barbell Conditioning
For Time:
30 Power Snatches (155/105)

2. Overhead Squat
Build to a Heavy Set of 10

3. EMOM x10
Min 1: 15 WB
Min 2: 10 TTB

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02.13.18

February 13, 2018

1. Push Press
5 Sets of 3

2. For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

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02.12.18

February 12, 2018

1. Pausing Front Squat
1 Rep On the Min x 10
2 Second Pause

2. “Elizabeth”
21-15-9:
Squat Cleans (135/95)
Ring Dips

PCS:
3. For Time:
100 DU
10 Bar MU
80 DU
8 Bar MU
60 DU
6 Bar MU
50 DU
5 Bar MU
40 DU
4 Bar MU
20 DU
2 Bar MU

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02.09.18

February 9, 2018

1. Clean and Jerk
On the :90 Seconds x 7:
Power Clean + Hang Squat Clean + Front Squat

2. Conditioning
For Time:
2k Row
200 Double Unders
10 Rounds of Chest to Bar “Cindy”

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02.07.18

February 7, 2018

1. Thruster
Build to a Heavy Set of 3 from Rack

2. 5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

3. Every :90 Seconds x 7 Sets:
7 Toes to Bar
7 Burpee Box Jump Overs (24/20)

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02.06.18

February 6, 2018

AMRAP 3:
24 Box Jump Overs, 24/20
21/16 Cal Row
Max Power Cleans, 75/55
rest 3 min
AMRAP 3:
21 BJO
18/14 Cal Row
Max PC, 95/65
rest 3 min
AMRAP 3:
18 BJO
15/12 Cal Row
Max PC, 105/75
Rest 3 min
AMRAP 3:
15 BJO
12/10 Cal Row
Max PC, 135/9

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02.05.18

February 5, 2018

1. On the :90 x 3
2 Pausing OHS
2 Snatch Balances
2 High Hang Squat Snatches at 40%

2. Snatch From Blocks
7 Sets of 2:
1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%

3. Back Squat

4. 9-15-21
Chest to bar
Bar Facing Burpees
OHS, 95/65

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02.02.18

February 2, 2018

“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

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01.31.18

January 31, 2018

1. 3-Position Power Clean
Build to a Heavy Complex

2. Conditioning
3 Rounds:
15 Hang Power Cleans (115/80)
15 Barbell-Facing Burpees

3. Row Conditioning
5 Rounds:
35/25 Calorie Row
Rest 1:00 between efforts

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01.30.18

January 30, 2018

“Opening Day”

21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

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01.29.18

January 29, 2018

1. Snatch Primer
On the :90 Sec x 3 Rounds
3 OH Squats
1 Hang Sq Snatch
1 Sq Snatch
Performed at 40%

2. Snatch
1 Low Hang Sq Snatch + 1 Sq Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%

3. AMRAP 15:
60 DU
30/21 Cal Row
10 Power Snatch, 135/95

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01.26.18

January 26, 2018

1. Conditioning
AMRAP 13:
70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Calorie Row
40 Kipping Handstand Push-ups

2. Midline
Not for Time:
Accumulate 2:00 on the L-Sit
Every break: 10 AbMat Sit-Ups

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01.24.18

January 24, 2018

1. 3 x 5:00 on / 5:00 off:
100 DU Buy-In, followed by AMRAP:
Rd 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)
Rd 2: 8 FS (115/80), 4 BBJO
Rd 3: 4 FS (135/95), 4 BBJO

2. 3 sets:
12 Romanian Deadlifts
12 DB Rows
40 Banded Pull Aparts

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01.23.18

January 23, 2018

1. 4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Clean and Jerks (155/105)

2. Midline
Nor for Time:
4 Sets:
7 Glute Ham Raises
14 Pausing Hip Extensions
21 GHD Sit-Ups

Read More

01.22.18

January 22, 2018

1. Low Hang Snatch
7x2, building in weight

2. Back squat
5@82%
2@87%
5@82%
2@90%
5@82%
2@93%

3. For Time:
50 Air Squats
35 Cal Row
20 HSPU

Read More

01.20.18

January 20, 2018

Teams of 2:
50 DB Snatches, 50/35
20 Burpee Box Jumps
40 DB Snatches
20 Burpee Box Jumps
30 DB Snatches
20 Burpee Box Jumps
20 DB Snatches
20 Burpee Box Jumpes
10 DB Snatches
20 Burpee Box Jumps

Read More

01.19.18

January 19, 2018

1. AMRAP 7:
20 DU, 1 Strict HSPU
20 DU, 2 Strict HSPU
20 DU, 3 Strict HSPU..

2. Front Squat
3 @ 82%
1 @ 87%
3 @ 82%
1 @ 90%
3 @ 82%
1 @ 93%

3. 21-15-9:
Cal
Thruster, 95/65
Into..
15-12-9
Cal
HPC
Into..
12-9-6
Burp/Bar
OHS
Cal

Read More

01.17.18

January 17, 2018

1. Barbell Cycling
5 Rounds:
:25 Seconds – AMRAP Clean and Jerks (135/95)
Rest :35 Seconds

2. Deadlift
Build to a Heavy Set of 3

3. “Marston”
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

Read More

01.16.18

January 16, 2018

1. Strict Handstand Push-ups
5 Rounds, Not for Score:
Max Handstand Push-ups in 1:00
*rest 1 min b/t rounds

2. 5 RFT:
AMRAP 4:
30/20 Cal Row
20 Box Jump Overs
AMRAP 10 Meter Shuttles Sprints in remaining time
rest 4 min b/t rds

Read More

01.15.18

January 14, 2018

1. Hang Squat Snatch
Build to a Heavy Single

2. AMRAP 10:
10 Hang Squat Snatches, 75/55
30 Double Unders

3. Back Squats
5 @ 82%
2 @ 85%
5 @ 82%
2 @ 88%
5 @ 82%
2 @ 91%

4. 9-12-15 Unbroken CTB
Rest 2:00
6-9-12 Unbroken CTB

Read More

01.10.18

January 10, 2018

“Power Wheels”
AMRAP 3:
15/12 Calorie Schwinn Row
12 Power Snatches (95/65)

Rest 3:00

AMRAP 3:
15/12 Calorie Schwinn Row
8 Power Snatches (115/80)

Rest 3:00

AMRAP 3:
15/12 Calorie Schwinn Row
4 Power Snatches (135/95)

Read More

01.09.18

January 9, 2018

For Time:
100 Double Unders
50 Sit-ups
25 Med-ball Squat Cleans (30/20)

80 DU
40 Sit-ups
20 MB Squat Cleans

60 DU
30 Sit-ups
15 MB Squat Cleans

40 DU
20 Sit-ups
10 MB Squat Cleans

20 DU
10 Sit-ups
5 MB Squat Cleans

Read More

01.08.18

January 8, 2018

1. 10-15 Build up to heavy OHS

2. Rope Climb:
5 RC, Rest 1:00
4 RC, Rest :45
3 RC, Rest :30
2 RC

3. Hypertrophy
- Bench Press
- Weighted Pull Ups
- Incline DB Press

Read More

01.05.18

January 4, 2018

1. AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

2. Romanian Deadlift
4 Sets of 7

Build in weight. Following each set, complete 15 GHD sit ups

Read More

01.03.18

January 2, 2018

1. HSPU
3 Rds:
AMRAP 1:00 Strict or Kipping
Rest 1:00
AMRAP 1:00 – Max Kipping or regular PU
Rest 2:00 b/t rds

2. 3-Position Squat Clean
1 Set @65%
1 Set @70%
3 Sets @75%

3. 3 RFT:
15 CTB
12 Bar Facing Burps
9 Squat Cleans, 135/95

Read More

01.02.18

January 1, 2018

HAPPY NEW YEAR!

1. Power Snatch
3-Position Power (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%

2. 27-21-15-9:
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row

Read More

12.22.17

December 22, 2017

1. Thruster
On the Minute x 10
1 Squat Clean Thruster

2. Conditioning
AMRAP 8:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
...

Read More

12.20.17

December 19, 2017

1. Barbell Conditioning
Every 2 Minute x 10 Minutes
5 Power Clean and Jerks

2. Conditioning
5 Rounds On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (115/80)

3. Barbell Reverse Lunge
2 x 20 (Total Steps)

Read More

12.19.17

December 19, 2017

1. Strict HSPU
18 reps - 1:00 Rest
16 reps - :45 Rest
14 reps - :30 Rest
12 reps - :15 Rest
10 reps

2. For time:
20 Power Snatch, 95/65
20 Bar Facing Burpees
20 OHS, 95/65
20 Bar Facing Burpees
20 Squat Snatch, 95/65

Read More

12.18.17

December 17, 2017

1 Pausing Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level

2. Back Squat
On the Minute x 5:
5 Back Squats – 76%

3. For Time:
1500m Row
100 Double Unders
50 Calorie Schwinn Bike
100 Double Unders
1500m Row

Read More

12.15.17

December 15, 2017

1. Deadlift
4 Sets of 15:
Unbroken Deadlifts (225/155)
Rest as little as needed between rounds. Compare to last week’s 3×20
**Beat last week's #s

2. “Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

Read More

12.13.17

December 12, 2017

Hang Power Clean
Heavy Set of 3

followed by…

“Sky Hook”
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

Read More

12.12.17

December 12, 2017

1. 17 Strict HSPU
Rest 1:00
15 Strict HSPU
Rest :45
13 Strict HSPU
Rest :30
11 Strict HSPU
Rest :15
9 Strict HSPU

2. Teams of 2:
AMRAP 9:
9 KBS
7 BJ
5 Shuttle Runs
Rest 3
AMRAP 7:
9 KBS
7 BJ
5 SR
Rest 2
AMRAP 5:
9 KBS
7 BJ
5 SR

Read More

12.11.17

December 10, 2017

1. Back Squat
On the Minute x 5:
5 Back Squats – 74%

2. Pausing Snatch
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level

3. Conditioning
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar

Read More

12.08.17

December 7, 2017

1. Hang Squat Snatch
On the 2:00 x 7:
10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches

2. 3 Sets of 20:
Unbroken Deadlifts (225/155)

3. Teams of 3
AMRAP 20:
7 KBS (70/53)
10/7 Cal Row
7 Burpees over Barbell
*Full round then switch

Read More

12.06.17

December 6, 2017

1. Barbell Cycling
On the Minute x 5
6 Hang Squat Cleans + 2 Push Jerks, 155/105
5 HSC + 3 PJ
4 HSC + 4 PJ
3 HSC + 5 PJ
2 HSC + 6 PJ

2. “Johnny”
Buy-In: 800m Row
2 Rounds:
19 Calorie Assault Bike/Row
87 Double Unders
7 Rope Climbs
Cash out: 800m Row

Read More

12.05.17

December 5, 2017

1. 15 Strict HSPU
1:00 Rest
13 Strict HSPU
:45 Sec Rest
11 Strict HSPU
:30 Sec Rest
9 Strict HSPU
:15 Sec Rest
7 Strict HSPU

2. 5 RFT:
10 Power Cleans (135/95)
10 Barbell Facing Burpees

Read More

12.04.17

December 4, 2017

1. Pausing Snatch
1 Second Pause at (top of) Knee
2×2 – 70%
2×2 – 74%
2×2 – 78%
* 2 every 90 seconds-ish

2. Back Squat
On the Minute x 5:
5 Back Squats – 72%

3. Conditioning
30 Chest to Bar Pull ups
50 Thrusters, 65/45
70/50 Cal Row

Read More

12.01.17

December 1, 2017

1. Strength:
Build to a heavy double deadlift

2. WOD:
5 RFT:
15 Deadlifts, 155/105
25 Abmat Sit-Ups

*Advanced: 5 Bar Muscle Ups at the beginning of each round

Read More

11.29.17

November 28, 2017

1. 1 Pause Front Squat + 1 Front Squat:
70%
73%
76%
76%
76%
Rest as needed
*No bounce, 3 sec pause

2. EMOM x10:
1 Power Clean + 1 Push Jerk
*80% of 1RM

3. “Gwen"
15-12-9
Unbroken Clean & Jerks

Read More

11.28.17

November 28, 2017

1. Gymnastics:
Not For Time (NFT) - for quality:
15-12-9-6-3
HSPU
TTB
7-5-4-2-1
Ring Muscle Ups

2. 2k Row

Read More

11.27.17

November 28, 2017

1. Strength:
Back Squat
5 @ 70%
5 @ 73%
4 @ 76%
4 @ 79%
3 @ 82%
3 @ 82%

2. 3 RFT:
10 Power Snatch, 115/80
20 Box Jump Ivers, 24/20
30 Wall Balls, 20/14

Read More

11.25.17

November 25, 2017

AMRAP 25:
Teams of 3:
600 Meter Run (each athlete runs 200m)
60/42 Calorie Bike
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

Read More

11.24.17

November 24, 2017

Open gym 10 am-12 pm!

Read More

11.23.17

November 23, 2017

Happy Thanksgiving!

One WOD (TBD) at 10 am!

Read More

11.22.17

November 22, 2017

1. 1-2-3-4-5-6-7-8-9-10
Unbroken CTB
REST 2:00
10-9-8-7-6-5-4-3-2-1
Unbroken TTB

2. AMRAP 4:
27/21 Cal Row
21 Power Cleans (135/95)
15 BBJO
REST 4:00
AMRAP 4:
27/21 Cal
21 PC (115/80)
15 BBJO
REST 4:00
27/21 Cal
21 PC (95/65)
15 BBJO

Read More

11.21.17

November 21, 2017

1. Max Strict HSPU
3 sets
(Shoot for 6-10 reps)

Rest 3:00

2. Power Snatch
2 reps on the Minute x 10

3. Conditioning
5 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run

Read More

11.20.17

November 19, 2017

“Dirty Thirty"
30 BJ
30 CTB
30 KBS
30 Front Squat
30 TTB
30 Push Press
30 Deadlifts
30 WB
30 Burpees
30 DU

Read More

11.17.17

November 17, 2017

1. Back Squat
5 Sets of 3 @ 85%

2. 6 rds
:20 Back Squats, 45/35
:10 Rest
:20 Double Unders
:10 Rest
REST 3:00
6 rds
:20 DB Snatches, 50/35
:10 Rest
:20 Kipping HSPU
:10 Rest
REST 3:00
6 rds
:20 Row
:10 Rest

Read More

11.15.17

November 17, 2017

1. Barbell Cycling
21 PP, 155/105
21 FS
21 HPC
Rest 2:00
15 PP, 175/120
15 FS
15 HPC
Rest 2:00
9 PP, 195/135
9 FS
9 HPC
Rest 2:00
6 PP, 215/150
6 FS
6 HPC

2. AMRAP 12
3 Burp Box Jump Overs
3 Cal Row
6-6, 9-9, & so on..

Read More

11.14.17

November 14, 2017

“Mixed Feelings”
5 Rounds, On the 4:00
12 Pull-ups
16 Deadlifts (135/95)
20/14 Calorie Schwinn Bike

Read More

11.13.17

November 13, 2017

1. 7 Sets (Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat

2. AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Read More

11.08.17

November 7, 2017

1. Deadlift
5 sets of 3

2. “Dead Sprint”
Teams of 2
AMRAP 18:
7 Deadlifts (225/155)
100 Meter Run
7/5 Calorie Bike

Read More

11.07.17

November 6, 2017

“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Read More

11.06.17

November 6, 2017

1. Thruster
Heavy Set of 5

2. “Hopped Up”
AMRAP 7:
3 Thrusters (95/65)
3 Lateral Burpees
6 Thrusters (95/65)
6 Lateral Burpees
9 Thrusters (95/65)
9 Lateral Burpees

Add 3 Repetitions per round.

Read More

11.01.17

November 1, 2017

Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 BS (185/135)
AMRAP BS (225/155)

rest 3 min

AMRAP 7:
50 Bench Press (135/95)
50 BP (155/105)
AMRAP BP (185/115)

rest 3 min

AMRAP 7:
50 DL (185/135)
50 DL (225/155)
AMRAP DL (275/185)

Read More

10.31.17

November 1, 2017

“Kelen Helly”
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Read More

10.30.17

October 29, 2017

1. Squat Snatch
On the Minute x 12
3,2,1
3,2,1
3,2,1
3,2,1

2. “Power Down”
For Time:
15-12-9
Calorie Row
Power Snatch (95/65)

directly into…

15-12-9
Calorie Bike
Clean and Jerks (95/65)

Read More

10.25.17

October 25, 2017

1. Squat Clean
Build to Heavy Single

2. “Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Schwinn Bike
12 Squat Cleans (115/80)

Read More

10.24.17

October 25, 2017

“Lead Foot”
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Read More

10.23.17

October 23, 2017

1.Power Snatch
Build to Heavy Single

2. “Isabel”
30 Power Snatches (135/95)

Read More

10.20.17

October 20, 2017

1. Front Squat
On the Minute x 10
Build to a Heavy Front Squat

2. 3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans, 135/95

Read More

10.18.17

October 18, 2017

1. Heavy Set of 3 OHS

2. AMRAP 3
21 OHS, 95/65
21 Burp Over Erg
Max Cal Row
Rest 3
AMRAP 3
18 OHS, 115/80
18 BOE
Max Cal Row
Rest 3
AMRAP 3
15 OHS, 135/95
15 BOE
Max Cal Row
Rest 3
AMRAP 3
12 OHS, 155/105
12 BOE
Max Cal Row

Read More

10.17.17

October 17, 2017

1. Deadlift - Build to a heavy set of 5

2. “Flat Tire”
Teams of 3:
On the min x12
10 Deadlifts, 235/155
20 Sit Ups
Max Cal Bike

Read More

10.16.17

October 17, 2017

1. “Fight Gone Bad”
3 rds for max reps:
1:00 Wall Balls
1:00 SDHP, 75/55
1:00 Box Jumps
1:00 Push Press, 75/55
1:00 Cal Row
1:00 Rest

2. Squat Snatch
On the min x12
Min 1 - 2 Reps @ 70%
Min 2 - 2 Reps @ 73%
Min 3 - 2 Reps @ 76%
Min 4 - Rest

Read More

10.13.17

October 17, 2017

1. Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

3. Teams of 2, 20 min AMRAP:
15/12 Cal Row
12 KBS, 70/53
9 Pull Ups

Read More

10.11.17

October 11, 2017

1. 5 Clusters, 75/55
3 Clusters, 95/65
1 Cluster, 135/95
Rest 2:00
5 Clusters, 95/65
3 Clusters, 135/95
1 Cluster, 155/105
Rest 2:00
5 Clusters, 135/95
3 Clusters, 155/105
1 Cluster, 185/135

2. AMRAP15
15 TTB
12 DB Rev Lunge, 50/35
9 DB CJ

Read More

10.10.17

October 10, 2017

800m Run
25 KBS, 70/53
100 Double Unders
60 Cal Row
25 KBS
100 Double Unders
800m Run

Read More

10.09.17

October 9, 2017

1. Back Squat, 2 Rounds:
7 reps @ 74%
5 reps @ 78%
3 reps @ 82%
Rest 2 min b/t

2. 3 RFT:
30 HPC, 115/80
30 WB
30/21 Cal Row

Read More

10.06.17

October 6, 2017

1. Front Squat
6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5& 6 – 85%

2. “Tine”
3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)

Read More

10.04.17

October 4, 2017

1. Barbell Cycling
For time:
10 Power Snatches, 65/55
8 PS, 95/65
6 PS, 115/80
4 PS, 135/95
2 PS, 165/115

2. Push Press
Heavy 5, 4, 3, 2, 1

3. On the 3:00 x 4
15/12 Cal Row
10 Barbell Facing Burpees
Max Push Press, 115/80
* No rest b/t

Read More

10.03.17

October 3, 2017

“Undertow”
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

Read More

10.02.17

October 1, 2017

1. Back Squat
2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%
Rest 2:00 between each set

2. “Eighteen Wheeler”
AMRAP 18:
18 Cal Bike/12 Cal Row/12 Cal Assault Bike/200m Run
15 WB, 20/14
12 Alternating DB Snatches, 50/35
9 TTB

Read More

09.29.17

September 29, 2017

1. Power Clean
Build to Heavy Single

followed by…

2. “Pull Over”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees

Read More

09.27.17

September 27, 2017

1. Pause Front Squat:
Build to Heavy Single

2. Front Squat:
Build to Heavy Single

3. “Doubled Over”
AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders

Read More

09.26.17

September 26, 2017

“Captain Crunch”

AMRAP 4
3 Rounds:
12 Deadlifts, 95/65
9 Hang PC, 95/65
6 PJ, 95/65
Max Cal Row

Rest 4:00

AMRAP 4
2 Rounds:
12 DL, 135/95
9 HPC
6 PJ
Max Cal Row

Rest 4:00

AMRAP 4
1 round:
12 DL, 155/105
9 HPC
6 PJ
Max Cal Row

Read More

09.25.17

September 25, 2017

“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Schwinn Bike
55 Handstand Push-ups

Read More

09.13.17

September 13, 2017

AMRAP 5:
50 WB Buy-in
12 Deads, 185/135
12 Lateral Burpees
Rest 5
AMRAP 5:
35 WB Buy-in
9 Deads, 255/155
9 Lateral Burpees
Rest 5
AMRAP 5:
20 WB Buy-in
6 Deads, 275/185
6 Lateral Burpees

Read More

09.12.17

September 12, 2017

"Cement Mixer"
Every 3:00 for 7 rounds:
Run 400m
12 TTB

Read More

09.11.17

September 11, 2017

"Always Remembered"
Teams of 2:
2001m Row buy-in

4 RFT:
9 Rope Climbs
11 Bear Complexes, 135/95

2977m Row cash-out

Read More

09.08.17

September 11, 2017

"Hot Tamale"
For Time:
Run 800m
30/21 Cal Row
25 Burpees
30 C&J, 115/80

Read More

09.06.17

September 6, 2017

“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3:00 between rounds

Read More

09.04.17

September 5, 2017

“Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Read More

09.01.17

September 1, 2017

“Amanda”
For Time:
9-7-5
Ring Muscle Ups
Squat Snatch (135, 95)

Read More

08.30.17

August 30, 2017

"Village People"
AMRAP 5:
50/35 Cal Row
Max rounds of "Macho Man" in remaining time, 135/95
REST 5:00
AMRAP 5:
35/25 Cal Row
Max Macho Man, 155/105
REST 5:00
AMRAP 5:
20/15 Cal Row
Max Macho Man, 185/135

Macho Man = 3 PC + 3 FS + 3 PJ

Read More

08.29.17

August 29, 2017

"Helen"
3 RFT:
400m Run
21 KBS, 53/35
12 Pull Ups

Read More

08.28.17

August 28, 2017

“Double Dip”
AMRAP 15
50 Double Unders
200m Run
15 Dumbbell Hang Squat Cleans (50/35)

Read More

08.25.17

August 28, 2017

“Satan’s Whiskers”
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (165/110)
10 Burpees

Read More

08.23.17

August 23, 2017

1. 3-Position Clean + Split Jerk

followed by…

2. “Drop Dead”
4 x (:20 seconds on, :10 seconds off)
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

Read More

08.22.17

August 22, 2017

"Bike Buffet"
4 min AMRAP
15-12-9
WB, 20/14
CTB
Max Cal Row

Rest 4 min

4 min AMRAP
15-12-9
WB
TTB
Max Cal Row

Rest 4 min

4 min AMRAP
15-12-9
WB
Pull Ups
Max Cal Row

Read More

08.21.17

August 22, 2017

"Hard Pressed"
21-15-9
Sumo Deadlift High Pull, 95/65
Push Press, 95/65
Lateral Bar Burpees

Read More

08.18.17

August 18, 2017

"The Good Life"
3 RFT:
Row 500m
12 Burpees
21 Box Jumps, 24/20

Read More

08.16.17

August 16, 2017

"Chiquitas"
15-10-5
KBS, 70/53
TTB

800m Wreckbag Run, 50/35

5-10-15
KBS, 70/53
TTB

Read More

08.15.17

August 15, 2017

AMRAP 3, Rest 3
21/15 Cal Row
21 Erg Burps
Max Thrusts 75/55

AMRAP 3, Rest 3
18/12 Cal
18 Erg Burps
Max Thrusts 95/65

AMRAP 3, Rest 3
15/10 Cal
15 Erg Burps
Max Thrusts 115/80

AMRAP 3
12/8 Cal
12 Erg Burps
Max Thrusts 135/95

Read More

08.14.17

August 14, 2017

* 9 AM class is now 9:30 AM starting TODAY! *

"Jump Street"
3 RFT:
400m Run
15 Clean & Jerks, 115/80
75 Double Unders

Read More

08.11.17

August 11, 2017

"Heartbreak Kid"
3 RFT
10 Front Squats, 185/135
20 CTB
50 Double Unders

Read More

08.09.17

August 9, 2017

Overhead Squat – Heavy Single
Snatch Balance – Heavy Single
Snatch – Heavy Single

“Bumblebee”
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)

Read More

08.08.17

August 8, 2017

"Boat Race"
500m Row
400m Run
Rest 3:00

Read More

08.07.17

August 7, 2017

"Nasty Girls"
3 RFT:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans, 135/95

Read More

08.04.17

August 4, 2017

"Diane"
21-15-9
Deadlifts, 225/155
Handstand Push-Ups

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08.02.17

August 3, 2017

“Power Play”
EMOM x 5
Clean Pull + Hang Power Clean + Power Clean

EMOM x 5
1 Power Clean
Climb in weight to find a Heavy Single for Day

Ascending Ladder for 7 Min:
1 Power Clean (155/105), 30 Double-Unders
2 PC, 30 DU
3 PC, 30 DU
& so on...

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08.01.17

August 1, 2017

“FIRE ALARM”

3 rds of the “Bergeron Beep Test”
50/35 Cal Row
3 rds of the “Beep Test”
50/35 Cal Row
3 rds of the “Beep Test”

1 Round of the “Bergeron Beep Test”
7 Thrusters(75/55)
7 Pull-Ups
7 Burpees

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07.29.17

July 29, 2017

Conditioning
For Time:
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Run
*Partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…

Read More

07.28.17

July 29, 2017

AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

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07.26.17

July 26, 2017

1. Power Clean
(70%/3)3

2. Clean Pull
(80%/3)3

3. Back Squat
(75%/5)3

4. Conditioning
AMRAP 9:
6 Strict Pull-Ups
9 Front Squats (135/95)

Read More

07.25.17

July 25, 2017

AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Cal Assault Bike

rest 5 min

AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Cal AB

rest 5 min

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Cal AB

"The Chief": 3 PC, 6 Push Up, 9 Air Squats

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07.24.17

July 24, 2017

Conditioning
21-15-9:
DB Snatches (50/35)
Calorie Row

…Directly into…

21-15-9
Box Jump Over (24/20)
Pull-Ups

Read More

07.21.17

July 21, 2017

1. Front Squat
(78%/4)5

2. Ascending Ladder by 3’s for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
…

Read More

07.19.17

July 20, 2017

For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

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07.18.17

July 18, 2017

AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees

Rest 5:00

AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees

Rest 5:00

AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

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07.17.17

July 17, 2017

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3

2. Snatch Pull
(100%/3)4

3. For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Read More

07.12.17

July 12, 2017

1.  Push Press
(75%/5)5

2. Conditioning
15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 WTD ABMSU (35/25)

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07.11.17

July 11, 2017

"Glen"
30 C&J, 135/95
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees

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07.10.17

July 10, 2017

4 RFT:
21 Wallballs (20/14)
18 Cal Row
15 Box Jumps (24/20")
12 DB Snatch (50/35)

Read More

07.07.17

July 9, 2017

1. Back Squat
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1

2. 3 RFT:
75 DU
50 Air Squats
25 Calorie Row

Read More

07.05.17

July 5, 2017

1. Power Clean + Front Squat
60%/2+2
65%/2+2
(70%/2+2)3

2. Halting Clean Deadlift
(75%/5)5
*Power Position with 3 sec pause

3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

4. EMOMx10
Odd: 5 Thrusters (increasing)
Even: 200m Run

Read More

07.04.17

July 5, 2017

"Jake and Blake"
Teams Of 2

Buy in:
Run 800m with Dumbbell

10 RFT Alternating..
7 DB Deadlifts 50/35
4 DB Power Cleans 50/35
Then..
6 RFT:
20 Wall Balls
17 TTB

Buy out:
1776m Row

Read More

07.03.17

July 3, 2017

1. Power Snatch + OHS
60%/2+2
65%/2+2
(70%/2+2)3

2. Halting Snatch Deadlift
(75%/5)5
*To Power Position with 3 sec pause

3. "Isabel"
For Time:
30 Snatches (135/95)

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06.30.17

June 30, 2017

1. Snatch Test
1RM

2. Clean & Jerk Test
1RM

3. Conditioning
5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20")

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06.28.17

June 28, 2017

1. Power Clean
(65%/2)3

2. Clean Pull
(100%/3)3

3. Front Squat
(70%/2)3

4. Conditioning
"Optimus Prime"
AMRAP 7: Wallballs (20/14)
*EOTM: 5 Deadlifts (225/155)

Read More

06.27.17

June 27, 2017

1. For Time:
50/35 Cal Schwinn (35/25 Assault)
800m Run
30 KB Swings (70/53#)
20 Bar-facing Burpees

2. EMOM x16:
Min 1-3: Snatch (165/115#)
Min 4-6: C&J (165/115#)

Read More

06.26.17

June 26, 2017

1. Power Snatch
(65%/2)3

2. AMRAP 15:
60 DU
30 Calorie Row
15 OHS (115/80)

Read More

06.23.17

June 23, 2017

1. Front Squat
60%/2
70%/2
75%/2
80%/2

2. 21-15-9:
DB Hang Squat Cleans (50's/35's)
HSPU/ HRPU/Push ups off Box
600m Run

Read More

06.21.17

June 20, 2017

1. Build to 1RM Back Squat

2. AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burps Over Bar
Max PC (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burps Over Bar
Max PC (185/135)

Read More

06.20.17

June 20, 2017

"Harley Love"
6 RFT:
13 Thrusters, 95/65
14 Pull Ups

Read More

06.19.17

June 19, 2017

AMRAP 25
Teams of 3:*
5 Man Makers 50/35
10 Front Rack Reverse Lunges (5/side), 50/35
15 Burpees
200m Run
*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc

Read More

06.16.17

June 16, 2017

Double "Grace":
60 C&J for time

Read More

06.14.17

June 14, 2017

1. Deadlift
3-3-3-3-3

2. For time:
20 Power Clean 135/95
40 Double Unders
15 Power Clean 135/95
60 Double Under
10Power Clean 135/95
80 Double Unders

Read More

06.13.17

June 13, 2017

For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

30 min time cap

Read More

06.12.17

June 12, 2017

1. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/1)3

2.
4 rounds for time of:
30 Push-ups
115-lb. Front squats, 20 reps
115-lb. Push presses, 20 reps
30 Sit-ups

Read More

06.09.17

June 9, 2017

1. Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)3

2. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)3

3. Conditioning
"Jackie"
1,000m Row
50 Thrusters (45#)
30 Pull-ups

PCS
4. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/2)2

Read More

06.07.17

June 7, 2017

1. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

2. 21-15-9:
Power Snatch 135/95
Pull Ups
Directly into:
21-15-9:
Clean & Jerks, 135/95
Bar Muscle-ups
Directly into:
21-15-9:
Bar Facing Burpees
TTB

Read More

06.06.17

June 7, 2017

1. AMRAP 4:
21 Hang Power Cleans (135/95)
21 Wallballs (20/14#)
21 Cal Bike/Row
Rest 4:00
AMRAP 4:
18 Hang Power Cleans (135/95)
18 Wallballs (20/14#)
18 Cal Bike
Rest 4:00
AMRAP 4:
15 Hang Power Cleans (135/95)
15 Wallballs
15 Cal Bike

Read More

06.05.17

June 5, 2017

1. Front Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)2

2. AMRAP 18:
18/12 Calorie Row
15 Box Jump Overs (24/20")
12 TTB
9 DB Front Squats (50's/35's)

Read More

06.03.17

June 4, 2017

Teams of 2:
5 RFT:
30 Pull Ups
30 Push Press, 75/55#
Run 400m
30 Burpees
30 Wall Balls, 14/20

Read More

06.02.17

June 4, 2017

1. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/2)2

2. Teams of 2
AMRAP 20:
12/9 Cal Bike
12/9 Cal Row
12 Thrusters (65/45)

*Partners complete full rounds,
the switch.

Read More

05.31.17

June 4, 2017

1. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

2. 3 RFT:
600m Run
16 Deadlifts (225/155)
60 DU

Read More

05.30.17

June 4, 2017

"Grace"
For Time:
30 Clean & Jerks (135/95#)

Read More

05.29.17

June 4, 2017

"Murph"
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Read More

05.26.17

June 4, 2017

4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees

Read More

05.24.17

May 24, 2017

1. Power Clean
(65%/3)3

2. Front Squat
(65%/3)3

3. "Fran"
21-15-9
Thrusters, 95/65
Pull Ups

Read More

05.23.17

May 23, 2017

"Christine"
3RFT:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")

Read More

05.22.17

May 22, 2017

1. Snatch (65%/3)3

2. Snatch Pull (75%3)3

3. OHS (65%/3)3

4. "Grace"

Read More

05.19.17

May 19, 2017

1. Snatch
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

2. Conditioning
75/60 Cal Assault Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees

Read More

05.17.17

May 19, 2017

1. Hang Clean
60%/4
65%/4
70%/4
(75%/3)3

2. Clean Pull
80%/5
(85%/5)4

3. Front Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

4. EMOMx16:
A) 12 KB Front Rack Lunges (53's/35's)
B) 12 Deficit Push-ups
C) DB Step Ups
D) 50s Plank

Read More

05.16.17

May 16, 2017

1. Conditioning
"Helen"
3RFT:
400m Run
21 KB Swings (53/35#)
12 Pull-ups

2. Stamina Training
EMOMx16:
Odd: 15 Wallballs (20/14#)
Even: 6 Bar MU

Read More

05.15.17

May 15, 2017

1.3RFT:
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
50 DU

2. Back Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

Read More

05.10.17

May 10, 2017

Front Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

Conditioning
AMRAP 13:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU

Read More

05.09.17

May 9, 2017

1. Conditioning
AMRAP 3:
12/9 Cal Bike
12 Power Snatch (95/65)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
8 Power Snatch (115/80)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
4 Power Snatch (135/95)

2. Midline Conditioning
3 Rounds, NOT for time
30 GHDSU
15 Deadlifts (275/

Read More

05.08.17

May 8, 2017

1. Back Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

2. 5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run

Read More

05.05.17

May 5, 2017

"Maya"
AMRAP 17:
20 Calorie Bike
17 Power Snatches (75/55)
20 Box Jumps (24/20)
17 Wallballs (20/14)

Read More

05.03.17

May 3, 2017

"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Split jerk

Read More

05.02.17

May 2, 2017

AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

Read More

05.01.17

May 2, 2017

21 Thrusters (95/65)
21 KB Swings (70/53)
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run

Read More

04.28.17

May 2, 2017

1. Front Squat
(65%/3)3

2. Conditioning
"Nancy"
5RFT:
400m Run
15 OHS (95/65)

Read More

04.26.17

April 26, 2017

1. Back Squat
(65%/3)3

2. For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
200 Meter run

Read More

04.25.17

April 25, 2017

AMRAP 15:
15 Box Jump Overs (24/20″)
12 Ring Dips
9 Power Cleans (155/105)

Read More

04.24.17

April 24, 2017

Heartbreak Kid"
3 Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double-unders

Read More

04.19.17

April 19, 2017

“Front Row”
Front Squat – Heavy Single
High Hang Squat Clean – Heavy Single
Squat Clean – Heavy Single

Read More

04.18.17

April 18, 2017

AMRAP 4:
30 Power Snatches (75/55)
20 OHS
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches (95/65)
15 OHS
Max bar-facing burpees
Rest 4:00
AMRAP 4:
10 Power Snatches (115/80)
10 OHS
Max bar-facing burpees

Read More

04.17.17

April 16, 2017

“Marathon Monday”
2 Rounds:
400m Run
26 Hand Release Push-ups
400m Run
26 KB Swings (53/35#)
400m Run
26 Sit-Ups
400m Run
26 Deadlifts (75/55#)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20″)

Read More

04.15.17

April 16, 2017

For time:
30 Burpees over Barbell
30 Calorie Row
15 Power Snatch (135/95)
60 Calorie Row
15 Power Snatch (135/95)
30 Calorie Row
30 Burpees over Barbell

Read More

04.12.17

April 14, 2017

1. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3

2. "DT"
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Read More

04.11.17

April 14, 2017

1. Conditioning
3RFT:
500m Row
400m Run
Rest 3:00 between rounds

2. Stamina Conditioning
EMOMx10:
Odd: 7 TTB + 7 OHS (115/85)
Even: 7 Bar Facing Burpees + 7 TTB

Read More

04.10.17

April 14, 2017

1. Back Squat
60%/5
65%/5
70%/5; (75%/5)3

2. 27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row

Read More

04.08.17

April 8, 2017

Teams of 3
1 partner working at a time

For time:
200 Wallballs (20/14#)
175 Calorie row
125 Toes to Bar
100 Power Snatch (95/65#)

Read More

04.07.17

April 8, 2017

1. Front Squat
60%/5
65%/5
(70%/5)3

2. "DT"
5RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Read More

04.05.17

April 8, 2017

“Upper Deck”
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Squat Snatch – Build to a Heavy Single

Read More

04.04.17

April 4, 2017

3 Rounds:
50 DU, 20 Wallballs (20/14#)
50 Calorie Bike
2 Rounds:
50 DU, 20 Wallballs (20/14#)
35 Calorie Bike
1 Round:
50 DU, 20 Wallballs (20/14#)
20 Calorie Bike

Read More

04.03.17

April 3, 2017

1. Back Squat
60%/5
65%/5
(70%/5)3

2. 4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#)

Read More

04.01.17

April 3, 2017

Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (135/95)
100 Toes to Bar
50 Squat Cleans (135/95)
75 Burpees over Bar
100 Calorie Row

Read More

03.31.17

April 3, 2017

1. Power Clean
(65%/2)3

2. 3 RFT:
15 Burpee Box Jump Overs, 24/20
12 Power Cleans, 185/135
9 Ring Muscle ups

Read More

03.29.17

March 29, 2017

"Barbell Cycling”
Teams of 3:
AMRAP 25:
100 Cal Bike
50 Power Cleans (115/75#)
100 Cal Bike
50 Power Cleans (135/95#)
100 Cal Bike
50 Power Cleans (155/105#)
100 Cal Bike
Max Power Cleans (185/135#)

Read More

03.28.17

March 28, 2017

For time:
Buy-in: 50/35 Calorie Row
5 Rounds:
10 Burpees
10 TTB
Buy-out: 50/35 Calorie Row

Read More

03.27.17

March 26, 2017

Redo 17.5

Or

3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95#)
7 DB Bent Over Rows (each arm)
1mile run
3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95#)
7 DB Bent Over Rows (each arm)

Read More

03.24.17

March 24, 2017

17.5

10 rounds:
9 Thrusters, 95/65
35 Double Unders

Read More

03.22.17

March 21, 2017

1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
80%/2

2. Clean Pull
(95%/4)4

3. Front Squat
(80%/4)3

4. Conditioning
3 RFT:
21/15 Cal Bike
15 Pull-ups
9 Burpees

Read More

03.21.17

March 21, 2017

1. For time:
25-20-15-10-5 of: Hang Power Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders

2. Stamina Conditioning:
EMOMx6:  
8 DB Thrusters (50s/35s)

Read More

03.20.17

March 20, 2017

RETEST 17.4!

Read More

03.17.17

March 20, 2017

17.4

13 min AMRAP:
55 Deads, 225/155
55 WB, 20/14
55 Cal Row
55 HSPU

Read More

03.15.17

March 15, 2017

1. Front Squat (80%/4)3

2. AMRAP 7
5 Strict Pull Ups
10 HSPU
15 Sit Ups
100 Double Unders
Rest 4 min
AMRAP 7 repeat

Read More

03.14.17

March 14, 2017

5 Rounds,@ 75% effort:
21 Calorie Bike (15 Assault)
15 Wallballs (20/14)
9 Deadlifts (185/135)

Read More

03.13.17

March 14, 2017

17.3 repeat!

Read More

03.10.17

March 10, 2017

17.3

In 8 min:
3 rds:
6 CTB
6 Sq Snatches, 95/65
3 rds:
7 CTB
5 Sq Snatches, 135/95

*if completed, 4 add min:
3 rds:
8 CTB
4 Sq Snatches, 185/135

*if completed, 4 add min:
3 rds:
9 CTB
3 Sq Snatches, 225/185

Read More

03.08.17

March 9, 2017

1. Front Squat (80%/3)3

2. EMOM x20
Min 1: 15 Sumo Deadlift High Pulls, 75/55
Min 2: 15 Wallballs, 20/14
Min 3: 15/12 Cal Row
Min 4: Practice HS walks

Read More

03.07.17

March 7, 2017

“Overload”
3 Rounds:
80 Double-unders
40 Calorie Row
20 Handstand Pushups/Push Press/HRPU

Read More

03.06.17

March 6, 2017

1. 3 RFT:
3 Power Snatch, 135/95
5 OHS
7 Ring MU
Rest 3:00
3 RFT:
9 Power Clean, 135/95
12 Front Squat
15 CTB

2. 3 Super Sets
20 Medball GHDSU
20 Snatch grip wtd hip extensions

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03.03.17

March 3, 2017

17.2

12 min AMRAP:
2 rds:
50 ft. Front Rack DB Waking Lunges, 50/35
16 TTB
8 DB Power Cleans, 50/35
2 rds:
50 ft. Front Rack DB Walking Lunges
16 Bar Muscle Ups
8 DB Power Cleans

Read More

03.01.17

March 2, 2017

1. Front Squat
(75%/3)3

2. AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 T2B
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 T2B

Read More

02.28.17

February 28, 2017

1. A. 3x8 Strict Press @ 60% of 1 RM
B. 3x3 Pausing Front Squat @ 60% or 1RM"

2. EMOMx8:
Odd: 15/12 Cal Bike
Even: 30 Sit-ups

Read More

02.27.17

February 27, 2017

Redo 17.1

OR

5RFT:
15 OHS (95/65)
12 C2B

Rest 5 min

5RFT:
15 Calorie Row
12 Ring Dips (Hand release PU)

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02.24.17

February 23, 2017

17.1
10 DB Snatches, 50/35#
15 Burpee Box Jump Overs
20 DB Sn
15 BBJO
30 DB Sn
15 BBJO
40 DB Sn
15 BBJO
50 DB Sn
15 BBJO

*20 min time cap

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02.22.17

February 22, 2017

1. Power Clean & Power Jerk
60%/2
65%/2
70%/2

2. EMOMx 16:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20")
Minute 2: 15/12 Cal Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B
Minute 4: 15/12 Cal Row

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02.21.17

February 21, 2017

1. 3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Over-the-Bar Burpees

2. 3 sets of: (4x300m, :20 rest)
Rest

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02.20.17

February 20, 2017

1. Power Snatch
60% x 2
65% x 2
70% x 2

2. AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 DU
3 Power Snatch (135/85#)

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02.17.17

February 17, 2017

1. Snatch
60% - 1
65% - 1
70% - 1
75% - 1
80% - 1x3

2. AMRAP 14
75 WB
60 Cal Row
45 1-arm DB Snatch, 50/35
30 CTB

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02.14.17

February 14, 2017

1. Row Conditioning
3 sets of: 6x200m, :20 rest
Rest 1:00 between sets

2. "Diane"
21-15-9
Deadlifts, 225/155
HSPU

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02.13.17

February 13, 2017

1. Back Squat
(65%/3)3

2. Gymnastics Conditioning
4x9 Muscle-ups
Rest 1:00 between sets

3. "Jackie"
1000m Row
50 Thrusters, 45/35#
30 Pull Ups

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02.10.17

February 9, 2017

1. Front Squat
60%/2
70%/2
75%/2
80%x2
(85%x2)3

2. AMRAP 18:
30 Push Jerks (115/80#)
30 BJ (24/20")
30 Cal Row
30 T2B

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02.08.17

February 8, 2017

1. C&J
1 @ 85% of heavy single
1 @ 90% of heavy single

2. 30 bench, 135/95
20 bench, 155/105
10 bench, 185/105
Rest 3:00
30 Front Squat, 135/95
20 FS, 155/105
10 FS, 185/105
Rest 3:00
30 Deads, 185/135
20 Deads, 225/155
10 Deads, 275/185

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02.07.17

February 7, 2017

1. EMOM 8
Odd: 4 Snatches, 155/105
Even: 7 OHS

2. 5 RFT
10 Power Cleans, 135/95
10 Bar Facing Burpees

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02.06.17

February 5, 2017

1. 5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets

2. 21-15-9
Squat Snatch, 95/65
C2B

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02.03.17

February 3, 2017

1. Ascending Ladder for 8 min:
3 C&J, 155/105#
8 Burpee over bar,
6/6, 9/9...

2. Extra:
5x12 Unbroken Kipping HSPU
Rest as needed

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02.01.17

February 1, 2017

1. C&J
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
80%/1
85%/1
95%/1

2. Clean Pull
100%/3
(105%/2)3

3. AMRAP 18:
80 WB
60 Cal Row
40 DB Snatch, 70/50
20 OHS, 135/95
10 Ring MU

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01.31.17

January 31, 2017

AMRAP 3:
21 Deads, 155/105
21 Burpee over the erg
Max Cal Row
Rest 3:00
AMRAP 3:
18 Deads, 185/135
18 Burp
Max Cal Row
Rest 3:00
AMRAP 3:
15 Deads, 225/155
15 Burp
Max Cal Row
Rest 3:00
AMRAP 3:
12 Deads, 275/185
12 Burp
Max Cal Row

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01.30.17

January 30, 2017

1. Front Squat
60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

2. 21-15-9:
WB (20/14)
C2B/banded Pull Ups
Thrusters (95/65#)
BJ (24/20")
KBS (1.5/1 pood)

EXTRA:
6x6 Muscle-ups
Rest 1:00 between sets

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01.28.17

January 28, 2017

Teams of 3
200 Cal Row
150 Cal Bike
100 Box Jump Overs (24'/20')
75 C&J (135/95#)
15 Rope Climbs

Extra:
EMOM x12
Odd: 20 WB (20/14#)
Even: 10 T2B

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01.27.17

January 27, 2017

1. Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)
(90%/2)

2. C&J
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)2
(90%/1)2

3. FS
60%/2
70%/2
75%/2
80%/2
(85%/2)2

4. 2 Rds:
21 OHS (95/65#)
21 C2B
21 Power Snatch (95/65#)
21 Over Bar Burpees

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01.26.17

January 26, 2017

#RESTDAY

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01.25.17

January 25, 2017

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2

2. Clean Pull
95%/3
(100%/3)4

3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

4. Stamina Conditioning
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)

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01.24.17

January 24, 2017

1. 3RFT:
30 Power Cleans (135/95#)
30 Wallballs (20/14#)
30 Calorie Row

2. 5RFT:
10 1-Arm DB Snatch (70/53#)
10 Box Jump-overs (24/20")

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01.23.17

January 23, 2017

1. Front Squat
60%/3
70%/3
75%/3
80%/3
(85%/3)4

2. "The Seven"
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95#)
7 T2B
7 Deadlifts 7 (245/175#)
7 Burpees
7 Kettlebell swings (2/1.5 Pood)
7 Pull-ups

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01.21.17

January 21, 2017

ARMAP 45:
Teams of 3:
12 Calorie Row
12 Power Snatch (95/65#)
12 Wallballs (20/14#)
12 T2B
*Full rounds, then change partners

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01.20.17

January 20, 2017

1. Snatch
60%/1
65%/1
70%/1
(75%/1)3

2. C&J
65%/1
70%/1
(75%/1)3

3. Back Squat
(70%/3)3

4. EMOMx15:
Min 1: 50' Ooverhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders

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01.19.17

January 19, 2017

REST DAY

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01.18.17

January 17, 2017

1. Clean & Jerk
60%/2
65%/2
70%/2

2. Clean Pull
(80%/3)3

3. Front Squat
(65%/3)3

4. "Tri-Sprint Intervals V3"
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30 10m Shuttle Sprints
AMRAP Cals on Bike
Rest 4:00 between rounds

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01.17.17

January 17, 2017

1. "Marston"
AMRAP 20:
1 Deadlift (405/285#)
10 T2B
15 Barbell Burpees

2. Gymnastics Conditioning
For time:
50 Strict HSPU

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01.16.17

January 16, 2017

AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring Muscle-ups

EXTRA: 50 Strict C2B Pull-ups

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01.13.17

January 13, 2017

1. AMRAP 5:
Power Snatch (115/80#)
AMRAP 4:
Row for Calories
AMRAP 3:
OHS (115/80#)
AMRAP 2:
Double-unders

2. Burner Conditioning
5RFT:
12 Burpees
35 Double-unders

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12/27/16

December 27, 2016

3 Rounds:
500 Meter Row
12 Push Jerks (155/105#)
15 T2B
EXTRA
Row Conditioning
9 Rounds:
1:40 on, :20 off
Rest 2 min after round 5
This is a pre set WOD on the C2 rower. Choose "select workout" then "custom list" then "v1:40/20 r...9"

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12/30/16

December 30, 2016

1. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
2. BS
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
3. Conditioning
Tricycle
EMOM 18:
Min 1: 25 russian KB swings
min 2: 20/15 Cal bike
min 3: row for max calories

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12/28/16

December 28, 2016

1. FS
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1
2. Conditioning
AMRAP 3:
75 DU
15 Deadlifts (185/135#)
15 BF burpees
rest 3:00
AMRAP 3:
75 DU
10 deadlifts (225/155#)
10 BF burpees
rest 3:00
AMRAP 3
75 DU
5 deadlifts (275/185#)
5 BF burpees

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12/19/16

December 19, 2016

FT:
30 Box jumps
30 C2B Pull-ups
30 KB swings
30 Front Squats
30 T2B
30 Push Press
30 Deadlifts
30 Wall Balls
30 Burpees
30 Double-Unders

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12/14/16

December 14, 2016

Row 1500 M
100 Double Unders
50 Cal. Bike
100 DU
Row 1500 M

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11.18.16

November 18, 2016

1. Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2

2. Conditioning
"22"
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row

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11.16.16

November 18, 2016

The Other Total:
1 RM Clean
1 RM Bench
1 RM OHS

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11.15.16

November 15, 2016

AMRAP 4:
"Fran"
Rest 4 min
AMRAP 4:
"Diane"
Rest 4 min
AMRAP 4:
"Grace"

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11.14.16

November 15, 2016

1. Back Squat 5x4 @ 80%

2. "Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle Ups
10 Power Cleans, 135/95

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11.11.16

November 11, 2016

1. Back Squat
60%/3
70%/3
75%/3
(80%3)3

2. AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)

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11.09.16

November 9, 2016

1. C&J
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2

2. FS
(75%/4)5

3. "Big Clean Complex"
6 Sets:
High Hang Sq Clean - Hang Sq Clean - Sq Clean - PP
HH Sq Clean - Hang Sq Clean - Sq Clean - PJ
HH Sq Clean - Hang Sq Clean - Sq Clean - Split Jerk

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11.08.16

November 9, 2016

1. AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

2. EMOMx7:
6 C2B Pull-ups
30 Double-unders

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10.28.16

October 28, 2016

1. Conditioning
"Open 13.4"
AMRAP 7:
3 Clean & Jerks (135/95#)
3 Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean & Jerks
9 Toes-to-Bar
...and so on, until time expires.

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10.26.16

October 26, 2016

1. Hang Squat Clean
5x3 at 70% - from mid thigh, drop from the top

2. Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%


3. Stamina Conditioning
EMOMx12:
Odd: 12 TTB
Even: 12 Thrusters (95/65#)

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10.25.16

October 25, 2016

1. AMRAP 4:
21-15-9:
Power Snatch,75/55
Burps
Rest 4:00

AMRAP 4:
15-12-9:
PS
Burps over Bar, 96/65
Rest 4:00

AMRAP 4:
12-9-6:
PS, 115/80
Burp BJ, 24"/20"

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10.24.16

October 24, 2016

"Heartbreak Kid"
3RFT:
10 Front Squats (185/135#)
20 C2B Pull-ups
50 DU

Extra
Gymnastics Pull Conditioning
For time:
30 Muscle-ups

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10.19.16

October 18, 2016

1. Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

2. Squat Clean & Jerk
Work to a heavy single

3. "Falling Up”
AMRAP 10:
15 Kettlebell Swings (53/35#)
15 Wallballs (20/14#)

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10.18.16

October 17, 2016

1. Deadlift
Heavy 5-4-3-2-1

2. EMOM 12
Min 1: 10 Romanian Deadlift (50% of today's single)
Min 2: 20 Sit Ups
Min 3: 50 Double Unders

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10.17.16

October 17, 2016

"Glenn"
30 C&J
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees

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10.15.16

October 17, 2016

7 rounds, every 3 minutes:
Run 400m
12 TTB

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10.14.16

October 17, 2016

“Nunchucks”
AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box Jumps (24″/20″)

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10.12.16

October 12, 2016

“Gun Run”
For time:
800m Run
27 Deadlifts (185/135#)
54 Sit-ups
600m Run
21 Deadlifts (185/135#)
42 Sit-ups
400m Run
15 Deadlifts (185/135#)
30 Sit-ups
200m Run
9 Deadlifts (185/135#)
18 Sit-ups

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10.11.16

October 10, 2016

“Sergeant Savage”
AMRAP 5:
Buy-in: 150 DU
12 Thrusters (65/65#)
12 Chest-to-Bar Pull-ups
Rest 5:00
AMRAP 5:
Buy-in: 100 DU
9 Thrusters (115/80#)
12 Toes-to-Bar
Rest 5:00
AMRAP 5:
Buy-in: 50 D
6 Thrusters (135/95#)
12 Pull ups

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10.10.16

October 10, 2016

3 Rounds:
21/18 Calorie Row
15 Over-the-Bar Burpees
9 Squat Snatches (115/80#)

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10.05.16

October 5, 2016

"Full Circle"
For time:
1,500m Row
100 DU
50 Wall ball shots 20/14
100 DU
1,500m Row

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10.04.16

October 5, 2016

5 Min:
600m Run
1 Rd “Cindy”
AMRAP C&J, 135/95
Rest 5:00
5 Min:
400m Run
2 Rds “Cindy”
AMRAP C&J , 155/105
Rest 5:00
5 Min:
200m Run
3 Rds “Cindy”
AMRAP C&J, 185/135

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10.03.16

October 5, 2016

1. 5x3 Back Sq @ 80%

2. Row 42 Cal
21 Sq Snatches, 95/65
Row 30
15 Sq Snatches
Row 18
9 Sq Snatches

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09.30.16

October 2, 2016

1. Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

2. Skill Conditioning
300 Double Unders for time

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09.28.16

September 28, 2016

1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (135/95#)
2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans (135/95#)
3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans (135/95#)

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09.26.16

September 26, 2016

"Everest"
21 Power Snatches, 21 Pull Ups
15 OHS, 15 C2B
9 Squat Snatches, 9 Bar Muscle Ups
RX- 115/80

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09.23.16

September 22, 2016

1. 7x3 FS at 85%, across

2. "The Axe"
15 Cal Row
12 Burpee Box Jumps, 24"/20"
9 C&J, 135/95

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09.21.16

September 22, 2016

"Double Take"
AMRAP 15:
55 Power Snatches, 95/65#
55 Pull Ups
55 Cal Bike/Row/Run
55 HSPU

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09.20.16

September 20, 2016

"Chase the Rabbit"
750m Row Buy-In
AMRAP 5:
9 HSC, 95/65#
25 DU
*Rest 5:00
500m Row Buy-In
AMRAP 5:
HSC, 135/95#
25 DU
*Rest 5:00
250m Row Buy-In
AMRAP 5:00
3 HSC, 185/135#
25 DU

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09.19.16

September 19, 2016

1. Heavy set of 3 Deadlift

2. "Blue Lagoon"
3 RFT:
15 Deadlifts, 205/145
25 WB, 20/14
15 TTB
25 BJ, 24/20

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09.14.16

September 14, 2016

1. Snatch
5x3 at 75%, Pause for 5 sec

2. AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring MU

3. EMOMx10
Odd: 10 OHS, 95/65
Even: 10 C2B Pull ups

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09.13.16

September 14, 2016

With a running clock...
AMRAP 5:
21 Cal Row
21 DL (115/80)
Rest 5:00
AMRAP 5:
15 Cal Row
15 FS (115/80)
Rest 5:00
AMRAP 5:
9 Cal Row
9 Thrusters (115/80)

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09.12.16

September 12, 2016

1. C&J
5x3 C& at 75% - no TnG

2. Back Squat
3RM Box Squat with bands and/or chains

3. Front Squat
5x5 Front Squat at 75% across

4. 5 rounds NOT for time of:
Max Push Press, Bodyweight
Max Strict TTB

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09.09.16

September 8, 2016

1. Front squat w/ pause 5x4

2. Run 400m
50 wall balls
Run 400
50 ring dips
Run 400
50 wall balls

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09.07.16

September 8, 2016

A. Build to a heavy single OHS

B. 21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats, 95/65
Chest-to-bar pull-ups

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09.06.16

September 6, 2016

With a running clock...
AMRAP 5:
21 Cal Row
21 DL (95/65)
Rest 5:00
AMRAP 5:
15 Cal Row
15 FS (95/65)
Rest 5:00
AMRAP 5:
9 Cal Row
9 Thrusters (95/65)

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09.05.16

September 6, 2016

"Becky"
Run 800m
30 Snatches, 95/65
Run 400m
30 HPC
Run 200m
30 BS
Run 400m
30 Push Ups
Run 800m
30 Pull Ups

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09.03.16

September 6, 2016

Row 10k for time

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09.02.16

September 6, 2016

1. Squat
Front Squat 3x3 across
Back Squat 3x3 across

2. Conditioning
5 Rounds:
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95

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09.01.16

September 6, 2016

1. 3 RFT
30 Deads, 185/135
20 FS
10 PC
Rest 2 min

2. "DVB"
Run 1 mile with a 20# wb
8 rds:
10 WB
1 rope climb
Run 800m
4 rds:
10 WB
1 rope climb
Run 600m
2 rds:
10 WB
1 rope climb

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08.30.16

August 30, 2016

"Twister"
Running Clock...
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees

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08.29.16

August 29, 2016

1. Snatch
1RM with at 2 sec pause

2. Back Squat 3RM

3. Front Squat 4x6 across

4. 5 RNFT
Max unbroken reps of Power Cleans +
Max unbroken strict HSPU
Rest 3 min b/t rounds

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08.26.16

August 26, 2016

1. Conditioning
"Mexican Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders

2. Squat
Front Squat 3x3 across
Back Squat 3x3 across

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08.23.16

August 23, 2016

1. Conditioning
With a running clock
at the 0:00
AMRAP 5
15 Cal Assault Bike (30 Cal Schwinn)
10 TTB
at the 10:00
AMRAP 5
10 Cal Assault Bike (20 Cal Schwinn)
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65

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08.22.16

August 22, 2016

1. Clean 1RM with at 2 sec pause 1" off the floor

2. FS 2RM

3. BS 4x6 across

4. 5 RFT
10 unbroken DB Push Press, 70/50
10 Unbroken DB Reverse Lunges, 70/50 (5/side)
10 Unbroken DB Dead Lifts

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08.19.16

August 19, 2016

1. Conditioning
21-15-9
Dead Lifts, 225/155
Kipping HSPU, Open Standards

2. Conditioning
21-15-9
TTB
Row For Calories

3. Skill Work
For time:
200 Double unders
Rest 1 minute
100 Double unders

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08.17.16

August 18, 2016

1. For time:
20 BS, 155/105
20 BS, 185/135
20 BS, 225/55
Rest 1 min after each

2. For time:
20 PP, 135/95
20 PP, 155/105
20 PP, 185/135

3. For time:
20 HPC, 155/105
20 HPC, 185/135
20 HPC, 205/155

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08.16.16

August 16, 2016

1. Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood

2. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold

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08.15.16

August 15, 2016

1. Work up to a heavy single Halting Squat Snatch

2. Back Squat 3x6, across

3. "Tiger Blood"
3 RFT:
400m Run
10 C&J, 135/95

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08.12.16

August 12, 2016

1. Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80

2. Strength
6x4 Back Squats, across

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08.10.16

August 10, 2016

1. 4x8 unbroken Cleans, climbing

2. 3x10 Bench Press, climbing

3. 5RFT:
5 FS
5 Weighted Pull ups
5 Weighted Ring Dips

4. 2 RFT:
20 Thrusters, 95/65
20 Pull ups
20 Wall Balls
20 Calorie Row

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08.09.16

August 9, 2016

1. Dead Lift
Work up to a heavy triple Sumo Dead Lift with bands or chains

2. Conditioning
3 Rounds:
60 DU
30 Cal Bike
15 Deadlifts (245/165)

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08.08.16

August 8, 2016

With a running clock...
1. 5 min - heavy single FS
2. 5 min - Muscle Snatch
3. 5 min - OHS
4. 5 min - Snatch Bal
5. 5 min - Sq Snatch
6. 5 min - FS

7. 15 OHS, 135/95
15 C2B
15 Sq Snatches, 135/95
15 C2B
15 FS
15 C2B
15 Sq Cleans
15 C2B

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08.06.16

August 8, 2016

31 HEROES:

Partner WOD - 31 min
Partner 1: Run 400m with 45/25#
Partner 2: 8 Thrusters, 155/105#
6 Rope Climbs
11 Box Jumps, 30/24"

Pick up where your partner left off when returning from the run.

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08.05.16

August 8, 2016

1. 1 RM Back Squat

2. 1 RFT:
30 Power Cleans, 225/155
30 Burpees Over the Bar
30 Calorie Assault Bike

Read More

08.03.16

August 3, 2016

1. Snatch
1 rep Max

2. Clean and Jerk
1 rep Max

3. EMOMx10
5 Front Sqauts for max load
10 HSPU - do as many as possible strict

Read More

08.02.16

August 2, 2016

1. Work up to a heavy double deadlift with band

2. 4 RFT:
500m Row
400m Run
30 GHDSU

3. 4 RFT:
30 Cal Assault Bike
Rest 1 min

Read More

08.01.16

August 1, 2016

1. Work up to a heavy complex of 1 Power Snatch + 1 Sq Snatch

2. 3x6 Back Squat

3. "The Chief"
5 RFT:
AMRAP 3:
3 Power Cleans, 135/95
6 Push Ups
9 Air Squats
Rest 1:00 b/t rounds

Read More

07.30.16

July 30, 2016

1. Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk

2. 5 RFT: 15 C2B pull ups, rest as little as possible between sets

3. 30 TTB
30 Cal Row
15 Sq Snatches (115/80)
60 Cal Row
15 Sq Snaches
30 Cal Row
30 TTB

Read More

07.29.16

July 30, 2016

"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest

Read More

07.27.16

July 26, 2016

1. OTM x 6 - 1 Sq Snatch (90%)
Rest 4:00
OTM x 6 - 1 Sq C&J (90%)
Rest 4:00
30 MU for time

2. Alternating Tabata (8 Rds of :20s/:10s):
FS (115/80)
TTB

20 sec FS, 10 sec break
20 sec TTB, 10 sec break
Repeat for 8 sets

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07.26.16

July 26, 2016

1. 21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC, 15 Burps over Bar, 75 DU
9 HPC, 9 Burps over Bar, 50 DU

2. Deadlift - Build Heavy Set of 5

3. On the 3:00 x 3
35/25 Cal Row
On the 2:00 x 3
25/20 Cal Row
On the 1:00 x 3
15/12 Cal Row

Read More

07.25.16

July 25, 2016

1. EMOMx5 - 2 Hang Sq Snatch
Rest 1:00
EMOMx5 - 2 Hang Sq Snatch below knee
Rest 1:00
EMOMx5 - 1 Sq Snatch

2. On the 0:00 - 5 BS (build)
2:00 - 4 BS
4:00 - 3 BS
6:00 - 2 BS
8:00 - 1 BS

3. 1000m Run
40 PU
30 Thrusters
20 Cal Row

Read More

07.22.16

July 21, 2016

1. 3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

2. 3x8 Front Squats

3. 5 Rounds NOT for time of:
5 Weighted Strict Ring Dip
5 Weighted Strict Pull up

Read More

07.20.16

July 20, 2016

1. Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Sq Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Sq CJ (85%)
Rest 4:00
1 min bike test for max cals

2. 150 DU
50 WB
100 DU
35 WB
50 DU
20 WB

Read More

07.19.16

July 19, 2016

1. Sumo Dead Lift 4x6

2. "Christine"
3 RFT:
500m Row
12 Deads, Bodyweight
21 BJ, 24/20

3. Strength Accessory
A. 3x6 Single Leg Step ups (6/side)
B. 3x6-10 Glute Ham Raises
C. 3x20 Weighted Sit up

Read More

07.18.16

July 18, 2016

1. Snatch
EMOMx12:
First 4 mins are PS + Hang Sq Snatch + Snatch Bal
Second 4 mins are Hang Sq Snatch
Final 4 mins are Sq Snatch

2. A. 3x8 BS
B. 5x1 Pause OHS for 10 sec

3. "C2B Lynne"
5 RFT
Max Bench, BW
Max unbroken PU
Rest 3 min

Read More

07.15.16

July 15, 2016

1. Strength
3x8 Front Squats
3x8 Bench Press

2. Conditioning
OT2:00 x 10
3 Muslce ups
5 Deads, 275/185
7 Kipping HSPU - Open Standards

Read More

07.13.16

July 13, 2016

1.Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 min bike test for max cals

2. 150 DU
50 WB
100 DU
35 WB
50 DU
20 WB

Read More

07.11.16

July 11, 2016

1. 5x2 Sumo Dead Lift

2. "Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees

3. Strength Accessory
A. 3x10 Romanian Dead Lift
B. 3x6 Bulgarian Split Squat
C. 3x20 Weighted Sit up

Read More

07.10.16

July 11, 2016

1. Snatch
EMOMx12: Snatch
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch

2. Squat
3x10 Back Squats

3. Conditioning
"Jackie"
1000m Row
50 Thrusters, 45#
30 Pull ups

Read More

07.08.16

July 8, 2016

1. Conditioning
5 RFT:
5 Squat Clean Thrusters, 135/95
10 C2B pull ups

2. Strength
8 x 3 Back Squat

3. EMOMx8:
Odd: 60 Double Unders
Even: 5 Strict L-Sit Pull ups

Read More

07.06.16

July 6, 2016

1. Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP 6 of: 3 unbroken Strict HSPU

2. Conditioning
3 RFT:
500m Row
9 Thrusters, 115/85

Read More

07.05.16

July 5, 2016

1. Deadlift
10-8-6-4-2 reps for max load, unlimited rest between sets

2. Conditioning
4 RFT:
12 Deads, 205/145
12 Burpees
12 KBS, 70/53
12 WB, 20/14

3. Row
3 rounds of:
4 x :45 seconds on, :45 seconds rest
Rest 3 minutes after each full round

Read More

07.04.16

July 5, 2016

"Whitten"

Teams of 2 or alone:
5 RFT:
22 KBS, 2 pood
22 BJ, 24"
Run 400m
22 Burpees
22 WB, 20#

Read More

07.01.16

July 1, 2016

1. Conditioning
"American Dream"
AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle up

2. Stamina
EMOMx10: 6 Power Snatch + 6 OHS, 95/65

3. Mid Line Conditioning
3 Supersets of:
:30 GHD Soupine Hold (face up)
:60 GHD Prone Hold (face down)

Read More

06.29.16

June 29, 2016

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%

B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%

C. At the 20:00
Death by TTB

2. Strength
A. 2x10 Back Squats
B. 2x10 Push Press

Read More

06.28.16

June 28, 2016

1. 21-15-9
Dead Lifts, 315/205
Box Jumps, 30/24

2. 4x500m Row, 3 min rest

3. 3 Giant Sets of:
20 weighted abmat Sit ups
20 Banded good mornings

Read More

06.27.16

June 27, 2016

With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees

Read More

06.24.16

June 24, 2016

1. AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)

2. Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2: 100 Double unders
Mins 3-4: 30 GHDSU
Mins 5-6: 30 Calorie Row

Read More

06.22.16

June 22, 2016

1. A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%

B. At the 10:00
EMOMx6: 3 Squat C&J at 65%

C. At the 20:00
Death by Kipping HSPU
On the first minute do 1 hspu, 2 on the second, 3 on the third...

2. 7 RFT:
7 HSC, 135/95
7 Burpees
7 CTB

Read More

06.21.16

June 21, 2016

1. 5 RFT:
21 Wall Balls
15 Cal Row
9 TTB

2. 50-40-30-20-10 Cal Row
Rest 1 min between

Read More

06.20.16

June 21, 2016

1. "Isabel"

2. 5x1 Snatch Pulls

3. 3x2 Back Squat

Read More

06.18.16

June 21, 2016

1. EMOM x5
2 PC + 1 Split Jerk

2. AMRAP 20
"Cindy"

Read More

06.17.16

June 21, 2016

1. 21-15-9
Power Cleans, 135/95
Ring Dips
400m Run

2. 50-40-30-20-10 Cal Row
:20 rest

Read More

06.15.16

June 20, 2016

running clock…

A. At the 0:00
EMOMx8: 1 Squat Clean at 80%

B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%

C. At the 25:00
21-18-15-12-9-6-3 unbroken OHS for time, 95/65

Read More

06.14.16

June 14, 2016

1. Conditioning
3 RFT:
400m Run
12 Deads, 275/185
21 Box Jumps, 24/20

2. Conditioning
42-30-18 reps for time of:
GHDSU
Hip Extensions
Calorie Row

Read More

06.13.16

June 13, 2016

1. EMOMx10: 1 Squat Snatch

2. Snatch Accessory Work
5×1 Snatch Pulls, Climbing

3. Squat
3×2 Back Squat, across

4. “Harley Love”
6 RFT:
13 Thrusters, 95/65
14 Pull-Ups

Read More

06.10.16

June 10, 2016

1. 3 RFT:
3 Jerks, 185/135
4 FS, 185/135
5 Cleans, 185/135
30 Pull ups
40 Push ups
50 Abmat Sit ups

2. Gymnastics Conditioning
EMOMx10: 4-8 unbroken Kipping HSPU

Read More

06.08.16

June 8, 2016

1. With a running clock…
A. At the 0:00
EMOMx9: 1 Power Clean at 75%

B. At the 12:00
EMOMx9: 1 Power Snatch at 75%

C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.

2. 21-18-15-12-9-6-3 unbroken Thrusters, 95/65

Read More

06.07.16

June 8, 2016

1. Conditioning
“Black and Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2. Conditioning
EMOMx12
15 Calorie Row
15 GHDSU

Read More

06.06.16

June 8, 2016

1. 3×2 Back Squat, across

2. “Schlitz"
4 Rounds:
400 Meter Run
4 MU
40 DU

Read More

06.04.16

June 8, 2016

4. 21 HPC
21 Front Squats
21 Jerks
21 C2B Pull ups
21 Kipping HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15 C2B Pull ups
15 Kipping HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 C2B Pull ups
9 Kipping HSPU
Men - 155, women - 105

Read More

06.03.16

June 8, 2016

1. For time:
18-15-12 of:
Calorie Row
Power Snatch, 95/65
Directly into…
18-15-12 of:
TTB
OHS, 95/65

Read More

06.01.16

June 1, 2016

1. Back Squat 5x6, across

2. RDL 3x6, light weight

3. 4 RFT:
DB Snatch, 10/left arm
DB Snatch, 10/right arm
40 Double Unders

Read More

05.31.16

May 31, 2016

1. 6 RFT:
AMRAP 2: 20/12 Calorie Assault Bike + Max reps of Power Cleans at 185/135
2 minute rest between rounds.

2. 3-4 Giant Sets of:
10 Good Mornings
20 Weighted Sit ups

3. 2 min DU
2 min rest
2 min DU

Read More

05.28.16

May 27, 2016

“Hot Death”
1000m Run
then, 3RFT
10 Clean and Jerks, 135/95
10 C2B
10 Burpees
then, 1000m Row

Read More

05.27.16

May 26, 2016

1. 21 DB Thrusters, 45/30, 40 Cal Row
18 DB Thrusters, 40 Cal Row
15 DB Thrusters, 40 Cal Row

2. AMRAP 6:
6 Power Snatches, 95/65
6 Kipping HSPU

Read More

05.25.16

May 25, 2016

1. A. At the 0:00
Complete 12 rds of 1 Power Clean at 75% every 40 sec

B. At the 12:00
Complete 12 rds of 1 Power Snatch at 75% every 40 sec

2. 75 WB
50 TTB
50 WB
25 TTB

Read More

05.24.16

May 24, 2016

1. 3 Rounds:
21 Calorie Row
15 Power Cleans, 155/105
9 Box Jumps, 30/24

2. EMOMx8:
Odd: 20 Deads, 225/155
Even: 50 Double unders

Read More

05.23.16

May 22, 2016

1. Squat
5×2 Back Squats, across

2. "Barbara"
5RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest exactly 3:00 between rounds, score is total time including rest.

Read More

05.18.16

May 18, 2016

1. With a running clock
A. At 0:00
Complete 12 rds of 1 PC at 70% every 40 sec

B. At 12:00
Complete 12 rds of 1 PS at 70% every 40 sec

2. 21-18-15-12-9-6-3 Unbroken OHS, 95/65

3. AMRAP 5
1-2-3-4-5…
C&J, 155/105
Ring MU

Read More

05.17.16

May 17, 2016

1. 21-15-9 Dead Lifts, 225/155
400m run after each set

2. 3 RFT:
30 Calorie Row
30 GHDSU
30 Hip Extensions

3. 2 minutes of Double unders
rest 2 minutes
2 minutes of Double unders

Read More

05.16.16

May 16, 2016

1. EMOMx10: 1 Squat Snatch

2. 5×3 Back Squats, across

3. 3 RFT:
30 Burpees
30 Pull-Ups
30 Thrusters, 75/55

Read More

05.13.16

May 12, 2016

1. Conditioning
100-80-60-40-20 DU
10-8-6-4-2 OHS, 135/95
5-4-3-2-1 Ring MU

2. Midline Conditioning
3 Rounds NOT for time of:
30 GHDSU
30 Hip Extensions

Read More

05.11.16

May 11, 2016

With a running clock…
A. At 0:00
Complete 12 r of 1 PC at 65% every 40 sec (8 min)

B. At 12:00
Complete 12 rds of 1 PS at 65% every 40 sec (8 min)

2. 21-18-15-12-9-6-3 Unbroken Thrusters, 95/65

3. AMRAP 9:
9 TTB
7 HSPU
5 PC, 135/95

Read More

05.10.16

May 10, 2016

1. 5 Rounds:
500m Row
15 Burpees
10 Front Squats (155/105)

2. Midline/Double under Stamina
5 rounds:
100-80-60-40-20 Double unders
25-20-15-10-5 GHDSU

Read More

05.09.16

May 8, 2016

1. EMOMx10: 1 Sq Snatch

2. 5×4 BS, across

3. 3 Rounds of “Double DT”
24 DL, 155/105
18 HPC, 155/105
12 PJ, 155/105
Rest 2 min b/t rounds

4. 6 sets of:
25 sec complete AMRAP MU's
35 sec rest

Read More

05.06.16

May 6, 2016

1. “Open Test”
AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups

Read More

05.04.16

May 4, 2016

1A. Complete 12 rds of 1 Power Clean at 60% every 40 sec

B. At 12:00
Complete 12 rds of 1 Power Snatch at 60% every 40 sec

C. At 24:00
Complete 4 rds of:
15 Thrusters, 95/65

2. Row 1k
21-15-9
KBS, 70/53
OHS, 115/80

Read More

05.03.16

May 3, 2016

1. EMOMx15:
Min 1: 18/15 Calorie Row
Min 2: 15 GHDSU
Min 3: 20 Hip Extensions

2. For Time:
21 Deadlifts (225/155), 42 Cal Row, 84 DU
15 Deadlifts, 30 Cal Row, 60 DU
9 Deadlifts, 18 Cal Row, 36 DU

Read More

05.02.16

May 2, 2016

1. EMOMx10: 1 Squat Snatch

2. 5×5 Back Squats, across

3. 6 sets of:
25 seconds to complete as many Ring Muscle ups as possible
35 seconds rest.

4. Stamina Builder
3 RFT:
20 Thrusters, 95/65
Rest 1 min b/t rounds

Read More

04.29.16

April 29, 2016

1. Conditioning
“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/35)
12 Pull-Ups

2. Snatch
5 Sets, climbing in weight:
Power Snatch + Hang Squat Snatch + OHS

Read More

04.27.16

April 27, 2016

1. Split Jerk Strict Press 3x3

2. Jerk Balance 3x3

3. 1RM Split Jerk

4. EMOM 5:
4-8 Bench Press
15/12 Cal Row

5. EMOM 5:
4-8 Close Grip Bench

6.EMOM 5:
4-8 unbroken strict HSPU
Row 75 Cal
EMOM 5:
4-8 strict HSPU

Read More

04.26.16

April 26, 2016

A.
3 RFT
20 Box Jumps
15 TTB
10 power cleans 155/105

B.
25-20-15-10-5
Strict Dumbell press
Sit-ups
Double unders

Read More

04.25.16

April 25, 2016

Conditioning
21 – 15 – 9
Calorie Row
Thrusters 95/65

Read More

04.23.16

April 25, 2016

AMRAP 15:
55 Double Unders
15 CTB Pull Ups
5 Hang Power Cleans, 155/105

Read More

04.22.16

April 22, 2016

1. Conditioning
For time:
55 Bar Facing Burpees
34 Overhead Squats, 95/65
21 muscle-ups

2. Stamina
EMOMx3: 20 Wall Balls, 20/14
Rest 2 minutes
EMOMx3: 20 Wall Balls, 20/14

Read More

04.20.16

April 20, 2016

1. "The Other Total"
1RM Clean
1RM Bench
1RM OHS

2. Every :30 for 10 minutes complete: 1 Strict HSPU + 2 Kipping HSPU

Read More

04.19.16

April 19, 2016

For time:
50 Calorie Row
40 Front Squats (135/95)
30 TTB
20 Push Jerks (135/95)
10 Ring MU

Read More

04.18.16

April 18, 2016

1. Worl up to a heavy set of 2 Snatches from the hang

2. 2 Rounds:
400m Run
26 Hand Release Pushups
400m Run
26 KBS, 53/35
400m Run
26 Sit-Ups
400m Run
26 Hip Extensions
400m Run
26 Double-Unders
400m Run
26 Box Jumps, 24/20

Read More

04.15.16

April 15, 2016

1. Strength
3×10 Dead Lift

2. Conditioning
21 – 15 – 9:
Deadlifts (225/155)
HSPU
DB Box Step-Overs (45’s/35’s)

Read More

04.13.16

April 13, 2016

1. 1RM Jerk

2. 5 RFT:
60 DU
40 Air Squats
20 Cal Row

Read More

04.12.16

April 12, 2016

1. Conditioning
50 Clean and Jerks, 135/95 for time
Every minute on the minute, including the first minute, complete 5 C2B pull ups

2. Stamina Conditioning
EMOMx12:
Odd: 3 Bar Muscle ups + 20 Double Unders
Even: 15/12 Calorie Row

Read More

04.11.16

April 11, 2016

1. Snatch
A. Work up to a heavy single from above the knee
B. From below the knee
C. From the ground

2. “Nancy”
5 RFT:
400m Run
15 OHS, 95/65

3. EMOMx10:
Odd: 10 Kipping HSPU
Even: 20 Wall Balls, 20/14

Read More

04.09.16

April 9, 2016

Teams of 3:
100 Cal Row, 100 Deadlifts, 135/95
80 Cal Row, 80 Hang Power Cleans, 135/95
60 Cal Row, 60 Front Squats, 135/95
40 Cal Row, 40 Push Jerks, 135/95
20 Cal Row, 20 Clusters, 135/95

Read More

04.08.16

April 8, 2016

1. Conditioning
“Amanda”
9-7-5 for time of:
Ring Muscle ups
Squat Snatches, 135/95

2. Stamina Conditioning
Alternating EMOMx10:
Odd Minutes – 10 Thrusters, 95/65
Even Minutes – 10 TTB

Read More

04.06.16

April 6, 2016

1. Cleans
A. 5RM
B. 3RM
C. 1RM

2. Strength
A. 5×5 Deads
B. 4×6 Back Rack Reverse Lunges (3/side)

3. Row Conditioning
4 RFT:
40 Calorie Row
1 minute rest
20 Calorie Row
3 minute rest

Read More

04.05.16

April 6, 2016

1. Conditioning
21 HSPU
21 Ring Dips
21 Pushups
21 Calorie Row
15 HSPU
15 Ring Dips
15 Pushups
21 Calorie Row
9 HSPU
9 Ring Dips
9 Pushups
21 Calorie Row

Read More

04.04.16

April 4, 2016

1. EMOMx9: 2 Snatches at 75%

2. EMOMx9: 2 Cleans at 75%

3. 30 BJ, 24/20
30 CTB PU
30 KBS, 1.5/1-pood
30 FS, 115/80
30 TTB
30 Push Press, 115/80
30 Deads, 115/80
30 WB, 20/14
30 Burpees
30 DU

Read More

04.01.16

April 1, 2016

1. EMOM x10
1 Snatch @ 75%

2. 10 min AMRAP
9 SDHP, 95/65
12 WB, 30/20

Read More

03.29.16

March 29, 2016

Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry, 65-lb. dumbbells
100-meter walking lunge
50-meter handstand walk

Read More

03.28.16

March 28, 2016

4-7 Rounds, On the 3 minutes:
400 Meter Run + 12 TTB

OR

Repeat 16.5!

Read More

3.25.16

March 26, 2016

16.5 --
21-18-15-12-9-6-3
Thrusters, 95/65 & Burpee over bars

Read More

03.23.16

March 23, 2016

1. Power Snatch
Build to a Heavy Set of 2

2. EMOM x 12
Odd Minutes – 3 Power Snatch (75% of today)
Even Minutes – 40 Double-Unders

Read More

03.22.16

March 22, 2016

1. 3 RFT:
21 Box Jumps, 24/20
12 Thrusters, 95/65
3 Muscle ups

2. Skills
EMOMx10: 3 Muscle upS

Read More

03.21.16

March 21, 2016

16.4 again! :)

*See Friday's post.

Read More

03.19.16

March 21, 2016

1. 3 Rounds:
15 Pull-Ups
20 Box Jumps (24/20)
25 Air Squats
400 Meter Run

2. 16.4 Primer
do a couple sets of 10-15 calorie row + 2-3 kipping HSPU with the Open Standard.

Read More

03.18.16

March 21, 2016

16.4
13 min AMRAP:
55 Deadlifts, 225/155
55 Wall Balls, 20/14
55 Cal Row
55 HSPU

Read More

03.15.16

March 15, 2016

1. Squat
Work up to a moderate set of 3 moderate Back Squats

2. Conditioning
For time
15 Thrusters, 95/65
30 Calorie Row
90 Double Unders
30 Calorie Row
15 Thrusters, 95/65

Read More

03.14.16

March 14, 2016

4 Rounds NOT for time:
35 Calorie Row
6 Strict HSPU – small deficit
6 Kipping HSPU – small deficit
*can be extra & sub HSPU for DB Push Press, 40/25

OR

16.3
AMRAP 7:
10 Power Snatches, 75/55
3 Bar Muscle ups

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03.11.16

March 11, 2016

16.3 --

7 min AMRAP:
10 Power Snatches, 75/55
3 Bar Muscle Ups

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03.09.16

March 9, 2016

EMOMx16
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65

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03.08.16

March 8, 2016

1. Conditioning
3 Rds:
5 MU
10 Power Snatch (135/95)
25 Box Jumps (24/20)

2. Gymnastics Conditioning
6×6 unbroken Kipping HSPU

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03.07.16

March 7, 2016

16.2 again!! 😁

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03.05.16

March 7, 2016

5 RDS:
:40 max Push Jerk, 135/95
:20 Rest
:40 max Burpee Box Jumps, 24/20
:20 R
:40 max Deadlifts, 225/155
:20 R
:40 max bike for calories
:20 R

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03.04.16

March 4, 2016

16.2
4-min clock, complete AMRAP of:
25 TTB
50 DU
15 Sq Clean, 135/85

If completed before 4 min, + 4 min:
25 TTB
50 DU
13 Sq Clean, 185/115

If completed before 8 min, + 4 min:
25 TTB
50 DU
11 Sq Clean, 225/145
etc...

Stopping at 20 min

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03.02.16

March 2, 2016

1. Back Squat 10-8-6-4-2

2. AMRAP 7:
5 Muscle ups
25 Wall Balls
50 Double Unders

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03.01.16

February 29, 2016

EMOMx12:
2 Rounds of:
Min 1: 5 Snatches, 135/95 + 10 TTB
Min 2: 15/12 Cal Row
Min 3: 5 Clean and Jerks, 135/95 + 10 TTB
Min 4: 15/12 Cal Row
Min 5: 5 Thrusters, 135/95 + 10 TTB
Min 6: 15/12 Cal Row

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02.29.16

February 29, 2016

Choose A or B

A. "Perro" - Teams of 2
20 min AMRAP
3 Cal Row
3 HRPU
3 DB Snatches, 50/35
6 Cal Row
3 HRPU
6 DB Snatches
9 Cal Row
3 HRPU
9 DB Snatches, etc..
*Partner 1 completes rd of 3 reps, then Partner 2

OR

B. 16.1

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02.26.16

February 29, 2016

16.1
20 min AMRAP:
25 ft. Walking Overhead Lunge, 95/65
8 Burpees
25 ft. Walking Overhead Lunge
8 C2B

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02.24.16

February 24, 2016

1. Snatch
3 sets of 3-position Snatches at 70% of your 1RM

2. EMOM x10
Odd: 1 Power Clean & Jerk at 70%
Even: 18/15 Cal Row

3. AMRAP 6
2 Alternating DB Snatches, 70/50
2 10m Shuttle Runs
4 Alt-DB Snatches
4 10m Shuttle Runs
etc. by 2's...

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02.23.16

February 23, 2016

1. Conditioning
3 RFT:
Row 500m
12 Burpees
21 Box Jumps, 24/20

2. EMOMx10:
Odd: 10 TTB
Even: 10 Thrusters, 95/65

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02.22.16

February 22, 2016

1. Gymnastics
Unbroken C2B
1-2-3-4-5-6-7-8-9-10

2. 3 RFT:
15 DL, 225/155
30 WB, 20/14
60 DU

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02.20.16

February 20, 2016

1. DL 3x3 (across)

2. 21-15-9:
CJ, 115/80
OHS, 115/80
C2B

Extra
1. Snatch
A. 5 min - heavy Muscle
B. 5 mins - heavy Balance
C. 5 min - heavy Hang Sq
D. 5 min - heavy Sq

2. 80/60 Cal Airdyne
21-15-9:
CJ, 135/95
OHS

3. HS Walk 100m

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02.19.16

February 19, 2016

1. 60 Calorie Row
50 TTB
40 WB, 20/14 (10’/9′ Targets)
30 Power Cleans, 135/95
20 Muscle-Ups

Extra comp
2. 800 Ski erg
21 Bench Press, bodyweight
600 ski erg
15 Bench Press, bodyweight
400m ski erg
9 Bench Press, Bodyweight

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02.17.16

February 17, 2016

Teams of 3:
AMRAP 7: BS
50@135/95
50@185/135
Max@225/155
3 Min Rest
AMRAP 7: Push Press
50@135/95
50@155/105
Max@185/135
3 Min Rest
AMRAP 7: HPC
50@135/95
50@155/105
Max@185/135

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02.16.16

February 16, 2016

1. For time:
50 Calorie Row
40 Deads, 155/105
30 Box Jumps, 24/20
20 Front Squats, 155/105

Advanced 175/125

Extra for comp
3 Rounds of:
15 Wall Balls, 30/20
50 Double Unders
15 Wall Balls, 30/20
2 minutes rest between rounds

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02.15.16

February 14, 2016

1. "Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

2. Front Squat 4x3 (across)

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02.12.16

February 12, 2016

1. 1RM Clean

2. AMRAP 15:
5 Power Cleans, 155/105
10 Box Jumps, 24/20″
15 Wallballs, 20/14

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02.10.16

February 10, 2016

1. Build to a heavy OHS single

2. Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

3. Conditioning
ARMAP 10:
10 OHS, 95/65
10 TTB

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02.09.16

February 9, 2016

Conditioning
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65

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02.08.16

February 8, 2016

1. 3x3 - 1 1/4 pause front squats

2. "Cindy"
AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-OR-
"Mary"
AMRAP 20:
5 HSPU
10 Pistols, alternating
15 Pull-Ups

**members choice.

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02.04.16

February 4, 2016

1. 3×2 Snatch, climbing

2. 3x2 Back Squat

3. Teams of 2 complete AMRAP 20:
2-4-6-8-10-12*…C&J, 205/155 (1 bar per team, reps are a total number for a team)
*after each round complete: 6 Rope Climbs/6 Up-Downs + 30' HS Walk/4 Wall Walks

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02.03.16

February 3, 2016

1. AMRAP 3
9 PSnatches, 135/95
15 PCleans, 135/95
21 Jerks, 135/95
In remaining time, AMRAP OHS

2. 10x3 Thrusters

3. Teams of 2:
P1: Row 50 Cal
P2: Max DU
SWITCH
P1: Row 40 Cal
P2: Max DU
SWITCH
Then 30, 20, 10...

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02.02.16

February 2, 2016

1. EMOMx10: 1 Snatch – you choose the weight

2. “The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20

3. 5-5-5 unbroken Muscle ups
Rest 5 minutes
4-4-4 unbroken Muscle ups
Rest 5 minutes
3-3-3 unbroken Muscle ups

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02.01.16

January 31, 2016

1. 21-15-9:
Dead Lift, 275/185
Strict Ring Dips

2. 2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders

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01.29.16

January 29, 2016

1. 2 Power Snatches every 30 seconds for 4 minutes

2. Buy-In: 1000m Row
4 RFT:
20 KBS, 70/50
60 Double Unders
Buy-Out: 1000m Row

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01.27.16

January 26, 2016

1. A. 3×1 Squat Clean
B. 3×2 Bench Press
C. 3×3 OHS

2. 25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20

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01.26.16

January 26, 2016

1. “Elizabeth”
21-15-9
Squat Cleans, 135/95
Ring Dips

2. EMOMx10:
Odd: 8 Pull ups + 8 Thrusters, 95/65
Even: 8 Pull ups + 8 OHS, 95/65

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01.25.16

January 25, 2016

1. 50 BJ, 24/20
50 Jumping PUs
50 KBS, 35/25
50 Alt Lunges
50 TTB
50 Push Press, 45/35
50 Banded or Barbell Good Mornings
50 WB, 20/14
50 Burpees
50 DUs

2. 5 sets 12 unbroken C2B/PU Progression

Competitors: 5sets of
PSnatch+OHS+HSq Snatch

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01.23.16

January 24, 2016

Teams of three:
200 Front Squats, 135/95
200 Kipping HSPU
200 Box Jump Overs
200 Pull Ups

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01.22.16

January 24, 2016

1. A. Work up to a heavy 5-rep Sotts Press
B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom

2. AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB

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01.20.16

January 19, 2016

1. Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

2. 5 sets of: 12 Dead Lifts + 9 Hang PC + 6 Push Jerks, climbing

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01.19.16

January 18, 2016

1. A. AMRAP 5:
18/15 Cal Row
6 Squat Cleans, 155/105
5 min rest

B. ARMAP 5:
18/15 Cal Row
6 Squat Cleans, 155/105

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01.18.16

January 18, 2016

1. Snatch
A. 3x1 @ 90%
B. 2x2 @ 80-85%

2. Amanda
9-7-5 Muscle Ups + Squat Snatch, 135/95

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01.15.16

January 15, 2016

1. 1RM Clean
1RM Front squat

2. Conditioning
For Time:
30 Front Squat, 175/125
15 Muscle up
20 Front Squat, 175/125
10 Muscle up
10 Front Squat, 175/125
5 Muscle up

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01.13.16

January 13, 2016

1. 2 rounds:
15 sec max Power Snatches, 165/155
45 sec rest
25 sec max hang PC
35 sec rest
15 sec max Power Jerks
45 sec rest
25 sec max FS
35 sec rest

2. 5 RFT:
5 Deads, 315/255
15 Kipping HSPU

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01.12.15

January 12, 2016

1. 3 rounds of 3 min on/3 off:
AMRAP 3:
6-9-12-15...
Thruster, 95/65
TTB
*Starts back at 6, 9, 12, etc. after 3 min.

2. EMOM x10
Odd: 20/16 Cal Row
Even: 50 Double Unders

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01.11.16

January 11, 2016

1. 5 min max Burp BJ
5 min rest
4 min max 10m Shuttle Run
4 min rest
3 min max PC, 155/105
3 min rest
2 min max WB
2 min rest
1 min max C2B

2. A. 3x2 BS
B. 2x2 FS
C. 1x2 OHS

3. EMOM x9
3 rds:
Min 1: 15 C2B
Min 2: OHS, 95/65
Min 3: rest

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01.08.16

January 8, 2016

1. EMOM x20
Odd: 20/16 Cal Row
Even: 10 Jerks, 135/95

2. A. 5-rep heavy OHS
B. 3x2 Pausing OHS, pause 10 seconds at the bottom

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01.06.16

January 6, 2016

1. Build to a heavy 3-position clean & split jerk

2. With a running clock:
A. At 0:00
2RFT:
30 Wall Balls, 20/14
15 C2B Pull Ups
B. At 5:00
2RFT:
24 Wall Balls
12 C2B
C. At 10:00
2RFT:
18 Wall Balls
9 C2B

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01.05.15

January 5, 2016

1. AMRAP 12:
10 Burpees
25 DU

2. 10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.
Or 25 wall walks with a controlled 5 second hold at the top.

3. 3x10 GHD Presses
3x10 Ring In/Outs
3x10 Glute Ham Raises

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01.04.16

January 4, 2016

1. For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95

2. Extra/Competitors
6 RFT:
12 OHS, 95/65
12 TTB
Rest 2 minutes between rounds

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01.02.16

January 3, 2016

1. EMOMx21
Min 1: :35 seconds for max calorie Row
Min 2: :35 seconds for max reps of Clean and Jerks at 185/135
Min 3: :35 seconds for max reps of Muscle ups

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01.01.16

January 3, 2016

CLOSED - Happy New Year!

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12.31.15

January 3, 2016

Open 10 am - 12 pm ONLY

Teams of 2:
Isabel + Karen + Annie

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12.30.15

December 30, 2015

1. A. 4×6 Unbroken Power Cleans for time, 205/145
B. 3×9 Unbroken Hang Power Snatches, 135/95

2. 30 Thrusters, 95/65
90 DU
20 Thrusters
60 DU
10 Thrusters
30 DU

3. 3 RFT:
40 Cal Row
4 min Rest
20 Cal Row
2 min Rest

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12.29.15

December 29, 2015

1. 1 RM Snatch

2. 5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees

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12.28.15

December 28, 2015

1. 1RM Squat Clean

2. Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side) scale100 squats
30 Hang Power Cleans, 225/155

3. Gymnastics Conditioning - EXTRA:
50 Strict C2B Pull-ups for time

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12.21.15

December 21, 2015

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12.18.15

December 18, 2015

AMRAP 20
1 Power Clean, 205/145
1 Muscle Up (Scale with CTB or banded CTB)
2 Power Cleans
2 Muscle Ups
3 Power Cleans
3 Muscle Ups, etc...

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12.16.15

December 15, 2015

1. 6 sets of:
High Hang Sq Clean + Hang Sq Clean + Sq Clean + Push Press HH Sq Clean + Hang Sq Clean + Sq Clean + Push Jerk HH Sq Clean + Hang Sq Clean + Sq Clean + Split Jerk

2. 10-9-8-7-6-5-4-3-2-1 unbroken kipping HSPU

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12.15.15

December 15, 2015

1. "Jackie"
1000m Row
50 Thrusters, 45#
30 Pull Ups

2. 18 CTB
Rest :20 sec
18 Thrusters, 95/65
Rest :20 sec
15 CTB
Rest :20 sec
15 Thrusters
Rest :20 sec
12 CTB
Rest :20 sec
12 Thrusters

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12.14.15

December 14, 2015

1. “Power Drill”
5 RFT:
5 HSPU
10 PC, 135/95
15 Burpees
20 KBS, 53/35
25 WB, 20/14
3 min rest

2. 3-5 Giant Sets of:
5 Glute Ham Raises
10 Strict TTB
15 sec L-Sit
20 Wtd Hip Extensions, 45/35
1 min dbl KB front rack hold, 2/1.5
3 min rest

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12.11.15

December 10, 2015

1. “Fight Gone Bad”
3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP, 75/55
1:00 BJ, 20
1:00 Push Press, 75/55
1:00 Row for calories
1:00 Rest

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12.09.15

December 9, 2015

1. Build to a heavy set of 3 Front Squats

2. 4 Rounds:
Min 1: 7 Front Squats, 225/155 - no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict C2B

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12.08.15

December 8, 2015

1. 4 RFT:
7 Clean & Jerks, 185/135
14 TTB
21 Box Jumps, 24/20

2. Rowing
10 RFT:
1 min on, 1 min off

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