11.18.17

Teams of 4

200 overhead walking lunges 45/35 lb plate

160 toes to bar

120 burpee box jump overs

80 American swings

Row 2000 meters


35 minute time cap

11.17.17

Strength

8 min EMOM

Segmented Snatch Pull + Hang Snatch + Snatch Balance 55-60%

Segmented Snatch Pull - Pause Above Knee and at Power Position (mid thigh with chest up)


MetCon

22-16-10

Single Arm OHS 32/24kg (split reps in half each round)

HSPU

Double Unders x 4 (88-64-40)

14 minute time cap


Buyout

Tabata x 3 with plate (6 minutes)

Bicep curls

Tricep extensions

Shoulder Press

Plank

11.16.17

Active Recovery

24 min AMRAP

Row 500 meters / Stair run to 6th Floor

5/side cartwheel

10/side lateral ball toss

10/side thriller squats

20 hollow rocks

*Alternate between run/row each round


15 min Mobilty Flow

11.15.17

Strength

8 min EMOM

Clean + Hang Clean + FS @70%

 

MetCon

12-9-6-3

Hang Squat Clean 135/95 lbs

Ring Dips

Burpees

 

10 min time cap

 

Accessory

3-4 rounds

8 Bench Press AHAFA

8/side SL Deadlift

12 GHD / weighted sit-ups

11.14.17

Skill: Butterfly Pull-ups

If athletes haven’t mastered kipping pull-up yet, practice during EMOM

10 min EMOM

Min 1: 4 weighted/strict pull-ups + 6 butterfly / kipping

Min 2: 38 second handstand hold

 

Metcon

4 rounds for time

3 bar muscleups / 6 ring push-ups

6 chest to bar pull-ups 

9 toes to bar

12 overheard walking lunges 45/35 lbs

15 box jump overs

 

16 minute time cap

11.13.17

Strength

Front Squat

10 minutes to build to heavy single 84-92%.

These should be by feel. DO NOT GO TO FAILURE!

10 minutes for 5x5 @ 72%

MetCon

Death By

10 wall balls + 15 double unders

*wall balls increase by 1 rep every minute

Veterans Day 2017

Dedicated to the 26 victims of the Texas Church shooting

Don’t Mess With Texas

Partner WOD Teams of 3

Row 1200 meters

126 wall balls

1200 meter run (3 laps around building)

126 American swings

126 push-ups

126 burpees

Row 1200 meters

 

40 minute time cap

11.10.17

Strength

8 min EMOM

Segmented Snatch Pull + Hang Snatch + Snatch Balance 50-55%

Segmented Snatch Pull - Pause Above Knee and at Power Position (mid thigh with chest up)


4 rounds for time

8 single arm OHS Left 32/24kg

8 toes to bsr

8 single arm OHS right

8 pullups

12 min time cap


Accessory Work

3 rounds

8 bench press AHAFA

8/side bentover row

11.9.17

Active Recovery

24 min AMRAP

Run 500 meters

5/side cartwheel

10/arm windmill

20 Cossack squats

Row 500 meters


15 min Mobilty Flow

11.8.17

Strength  

8 minute EMOM

Clean + Hang Clean + Front Squat @68%

 

MetCon

3 rounds for time

5 Hang Squat Clean 165/105 lbs

10 ring dips

50 double unders

10 HSPU

 

Accessory

12 min emom

8/arm strict press

8/leg SL Deadlift

12 GHD sit-ups 

11.7.17

Skill: Kipping Emphasis on Chest to Bar

Exaggerate front kip for maximum height

10 min EMOM

Min 1: 6 weighted pull-up + 4 kipping pullups

Min 2: 36 second handstand hold


Metcon

20 minute EMOM

5 bar muscleups / 7 pull-ups + 7 ring push-ups

15 box jump overs

15/12 calorie row

20 PVC OH walking lunges

11.6.17

Strength

Front Squat

10 minutes to build to HS 83-92%

10 minutes for 5x5 @ 70%


MetCon

Death By

8 thrusters 95/65 lbs+ 2 bar facing Burpees*

*burpees increase by 1 rep every minute

11.4.17

Partner WOD

100 Med Ball Squat Clean

Stair Run up to 6th Floor

80 Toes to Bar

Stair Run up to 6th Floor

60 Burpee Box Jump Overs

Stair Run up to 6th Floor

40 Strict HSPU

Stair Run up to 6th Floor

20 Bar Muscleups / Sub 30 pull-up + 30 Dip

Stair Run up to 6th Floor

11.3.17

Strength

8 min EMOM @ 50%

Squat snatch + hang squat snatch + snatch balance

Stay at 50% the entire emom. Focus on technical precision and speed.


Metcon

5-4-3-2-1 Left Arm Kettlebell Complex

10-8-6-4-2 Burpees

5-4-3-2-1 Right Arm Kettlebell Complex

10-8-6-4-2 Burpees


Kettlebell Complex = Power Snatch + OHS + Thruster

So for round 1, do 5 snatch, 5 ohs, 5 thrusters all on the left side. Then 10 burpees. Then 5-5-5 on right side. Then 10 burpees

Round 2 is 4-4-4 left arm, 8 burpees, 4-4-4 right arm,  8 burpees

Etc

11.2.17

24 minute AMRAP at steady pace

Run 800 meters (leave from front entrance, left on Bay, left on Provost, left on 2nd, left on Marin, left on Bay, back through front entrance)

4 wall walks

30 second plank

20 lateral ball slams

10 cossack squats

 

15 minute Mobility Flow

11.1.17

Strength

10 min EMOM

Squat clean + hang clean + front squat @ 65%

Stay at 65% of your clean the entre EMOM. Focus on technical precision and speed. No reason to fail or miss lifts here. If you do, 10 Burpee penalty.

Metcon

10 rounds for time

1 squat clean 185 lbs / 120 lbs

10 wall balls 20/14 lbs

30 double unders

10.31.17

Skill: Kipping Pullups

10 min EMOM

5 weighted/strict pull-ups + 5 kipping pullups

35 sec handstand hold

Subs

Strict pull-ups, negatives, ring rows

Plank or half wall walk hold


MetCon

4 Rounds

Run 500 meters

10 chest to bar pullups

20 hand release pushups

30 situps

10.30.17

Strength

Front Squat

Build to heavy single (82-91%) in 10 min

5x5 at 68% in 10 min

_________________________

Metcon

5 min AMRAP

2-4-6-8-10-etc

Goblet Lunge

HSPU

Rest 2 min

5 min AMRAP

2-4-6-8-10

Goblet Squat

Burpee box jump over

_________________________

10.28.17

Partner WOD

150 wall balls

Run 500m

150 hand release push-ups

Run 500m

150 kettle bell swings

Run 500m

 

10.27.17

Oly Technical Work

Empty BB Patterning

3 Segmented Pause Snatch Pull + 3 Tall Pull Under + 3 BTN Push Press + 3 Snatch Balance + 3 OHS

 

Metcon

3 rounds for time

6 left arm KB Snatch 32/24kg

6 left arm KB OHS

6 right arm KB Snatch

6 right arm KB OHS

12 toes to bar

12 ring dips

 

Buyout

Tabata Pump Session

20 seconds on 10 seconds off x 4 each 

Bicep Curls

Skull Crushers

Plate Press

Plank