Comment

Friday, June 21st, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

WOD

"French Kiss"

Amrap in 9 minutes of :

30 Unbroken Double Unders

10 Hang Squat Cleans (95/65)

Accessory

3 sets :

45 sec. DB HEX Hold

rest 15 secs.

45 secs . Db Bicep Curls (dbl ;keep it light and fast )

rest 15 Secs .

45 Sec. Mountain climbers

rest as needed between

STRENGTH

Every 2 minutes for 12 minutes perform

3 Touch n Go Power Cleans

Build up each set for 6. Total builds

Comment

Comment

Thursday, June 20th, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

WOD

“Santo”

3 Rounds for time :

400 meter run

30 KB Swings (24/16)

STRENGTH

Bench Press

7-7-7-7

Front Rack Tempo KB Front Squat (2 KB)

5-5-5-5 @ 32X2

Accessory

10 Supinated Grip Bent over Barbell Row

15 Banded Good Morning (use purple or green bands)+ 10 Side steps each leg

20 Secs Nose to wall Handstand Holds (scale wall walk)+ 10 Shoulder taps

25 sec. L- sit on P-bars (accumulated )

Comment

Comment

Wednesday, June 19th, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

TEAM WOD

“RAINMAKER” (Teams of 3)

[Ideally One bar per team ]

1500 m. ROW (500m. each ) while partner holds Bar in Hang Position (185/125)

Every time the bar drops the rower must stop rowing

400 meter Team Med Ball Run

then –

70 Burpees over bar (broken up anyway between the team)

30 Wall Balls EACH (20/14) *athletes may not move on to the lunges until all athletes have completed the wall balls

70 Synchronized Plate Lunges (35/25)

then –

400 meter Med Ball team run

1500m ROW (500m each) while athletes hold bar in hang position (185/125)

STRENGTH

Athletes’ Choice

Accessory

Spend 10 minutes practicing Handstands

Spend 7 minutes Practicing L-holds




Comment

Comment

Tuesday, June 18th, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

WOD

“Pickle”

Against a 2 minute running clock, complete as many reps as possible of:

300 meter Row /250 Meter Row

Max Strict Handstand Push Ups (scale: hand release pushups )

Rest 2 minutes between sets, and complete a total of 4 sets each

STRENGTH

Deadlift (Traditional this week)

5-5-5-5

No Dropping , No Mixed Grip , Light touch

Push Press

4-4-4-4

Perform a set every 3 minutes Building up each set

Comment

Comment

Monday, June 17th, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

WOD

“Tornado Path”

For time:

21-15-9

Hang Power snatch (115/75)

Bar Over burpees

Accessory :

25 weighted Sit ups

25 V-ups

25 superman

25 weighted Situps

STRENGTH

Overhead Squat

6-5-5-5-4-4-4 Build up each set

–Focus on perfect form not Load please

After each set of OHS perform either 15 Foot HS Walk or 10 Nose to Wall Shoulder Taps (5 total sets)

Comment

Comment

Friday, June 14th, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

WOD

“Reverse Running Man”

For time :

600 meter Run

Rest 1 minute

600 meter Run

Rest 1 minute

400 meter Run

Rest 1 minute

400 meter Run

Rest 1 minute

200 meter Run

Rest 1 minute

200 meter Run

STRENGTH

“Lovers Quarrel“

Every Minute on the minute for 12 minutes

Minute 1 : 10 Double Taps (Toes to Bar + Pullup) NO Butterfly ; Standard gymnastics Kip

Minute 2 : 10 Alternating Pistols

Minute 3 : 10 Push Press (115/80) No Jerks Please


Then rest 5 minutes

Comment

Comment

Thursday, June 13th, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

WOD

“ Double Blind Spot” Part A

8 Minute Blind Row for max Calories

Then Rest 4 minutes …

8 minute Amrap : Part B

30 Wall Balls (20/14)

20 KB Swings (24/16)

Today the score will be calories in part A and then reps in part be

STRENGTH

ATHLETE’S CHOICE

Accessory

Mobility for 20 minutes

Comment

Comment

Wednesday, June 12th, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

TEAM WOD

“Power Outage”

AMRAP 5 minutes

Buy In : 75 Double Unders

12 Power Cleans (115/80)

6 Bar Facing Burpees

Rest 5 minutes while Partner goes

AMRAP 5 Minutes :

Buy In : 75 Double Unders

8 Power Cleans (135/95)

4 Bar Facing Burpees

Rest 5 minutes While partner Goes

AMRAP 5 Minutes

Buy in : 75 Double unders

4 Power Cleans (155/105)

4 Bar Facing Burpees



STRENGTH

Athletes’ Choice

Accessory

Spend 10 minutes practicing Handstands

Spend 7 minutes Practicing L-holds




Comment

Comment

Tuesday, June 11th, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

WOD

“Corpse Reviver”

13 Minute Amrap

13 DB OH Walking Lunge (35/25)

13 DB Weighted Box Step-Ups (35/25)

7 Strict Handstand Push-ups

Accessory :

3 sets :

45 sec. DB HEX Hold

rest 15 secs.

45 secs . Db Bicep Curls (dbl ;keep it light and fast )

rest 15 Secs .

45 Sec. Mountain climbers

rest as needed between sets

STRENGTH

Sumo Deadlift

6-6-6-6 light touch , no dropping, no mixed grip

After each set of deadlift

Strict press

3-3-3-3

Comment

Comment

Monday, June 10th, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

WOD

“Casanova “

In 12 Minutes :

Perform for max reps :

1,000 meter Row

Then in time remaining…

10 Hang Squat Snatches (75/55)

10 Box Jumps (24/20 ) Must jump for RX

Accessory

10 Supinated Grip Bent over Barbell Row

15 Banded Good Morning (use purple or green bands)+ 10 Side steps each leg

20 Secs Nose to wall Handstand Holds (scale wall walk)+ 10 Shoulder taps

25 sec. L- sit on P-bars (accumulated )

STRENGTH

Overhead Squat

7-6-6-5-5-5 Build up each set

–Focus on perfect form not Load please

After each set of OHS perform either 15 Foot HS Walk or 10 Nose to Wall Shoulder Taps (5 total sets)

Comment

Comment

Friday, June 7th, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

WOD

FOR TOTAL TIME : (PLEASE RESPECT THE MANDATORY REST TIME) 

RUN 200 METERS

REST 1 MINUTE 

RUN 200 METERS

REST 1 MINUTE 

RUN 400 METERS

REST 1 MINUTE 

RUN 400 METERS 

REST 1 MINUTE

RUN 600 METERS

REST 1 MINUTE 

RUN 600 METERS

****TO THE SKEPTIC THIS WOD MAY LOOK BORING OR NOT NEEDED. THIS IS A GREAT TRAINING TOOL TO BUILD STAMINA AND WORK ON MECHANICS IN YOUR RUNNING GAME … STEP UP AND GIVE IT A SHOT ; YOU WILL PROBABLY BE SURPRISED HOW FUN IT CAN BE 

STRENGTH

BENCH PRESS 

3-3-3-3

Super set with 

SUMO DEADLIFT 

7-7-7-7

Comment

Comment

Thursday, June 6th, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

WOD

"Jumping Jack Flash" 

Amrap in 15 Minutes :

40 Double Unders 

20 Toes to Bar 

40 Double Unders 

20 DB Hang Clean and Jerks (50/35) 

Accessory

Practice L-sits for 10 minutes

STRENGTH

Push Jerk :

Perform 3 reps every 2 minutes and build up to a daily heavy

Comment

Comment

Wednesday, June 5th, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

TEAM WOD

“Hot Pocket “

Teams of 2 ; For Max Reps 

On the 5:00 minutes for 5 rounds 

Complete max reps of: 

30 Synchronized Air Squats 

20/14 Calories Rowing *while Partner Hangs from Bar 

7 Power Snatch (115/80) 

Max Muscle Ups in time remaining

During today wod the teammates may break up the calories on rower or one athlete may row the entire time. This rule applies to the snatches . The team must strategize to determine what is most efficient for them. 



STRENGTH

Athlete’s Choice

Accessory

25 situps with straight legs 

25 sit-ups with feet anchored 

25 sit-ups with feet anchored and DB on chest 

Mobility



Comment

Comment

Monday, June 3rd, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

WOD

FOR TIME: 

ROW 2000 METER FOR TIME

Accessory

Bro sesh 5 sets 8 of each arm 

Perform as a complex 

Bicep Curls 

shoulder Press 

Bench press 

DB rows

STRENGTH

"Captain's Quarters"

Every 3 minutes for 15 minutes complete :

5 Hang Squat Cleans 

5-8 Strict Handstand Pushups 

Build up on the Cleans every round for 5 total builds

Comment

Comment

Friday, May 31st, 2019

Screen Shot 2019-05-28 at 9.01.44 AM.png

TEAM WOD

Athlete’s Choice

Accessory:

Complete for Quality of movement : 3 rounds

10 Supinated Grip Bent over Barbell Row

15 Banded Good Morning (use purple or green bands)+ 10 Side steps each leg

20 Secs Nose to wall Handstand Holds (scale wall walk)+ 10 Shoulder taps

25 sec. L- sit on P-bars (accumulated )

STRENGTH

Last week of extensive Snatch Work

What can you take and grow on from last week ?

What was working ?

What needed more focus and improvement ?

Be smart ; Returning to the foundations of your

lifts and movements is essential for all athletes

of all skill levels.

Begin with…

Every 90 secs for 6 Minutes (4 sets)

Hang Snatch Pull + Hang Snatch

Then…

Every 90 secs for 6 minutes (4 sets)

2 Below the knee Squat Snatches

Beg- Start in Hang and descend to below knee

Adv-Start from ground , Pause @ position then pull

Then right into …

Every 90 secs for 6 minutes (3 sets)

2 Squat Snatches

* from the floor – not have to be TnG

Comment