6/25 WOD

1) Strength:
a) Performance
– Back Squat – 15 Mins to find a 5RM
-Once you find your 5RM take 10% off the bar and do as many reps as possible

 b) Fitness / Fat Loss – 4 Rounds
-10 Back Squats (Pick a weight that is challenging but able to maintain perfect form)
-10 Glute Bridges
-15 Leg Lifts
-Rest 90 Seconds

2) Conditioner: 3 Rounds For Time (20 Min Time Cap)
-10 Box Jumps (24,20″)
-20 Burpees
-30 American KB Swings (Red,Yellow)
-400m Run

6/23 WOD

1) Strength: Every 2.5 Mins for 12.5 Mins (5 Sets) Perform the following:
-Strict Shoulder Press x8 (Work up to an 8 RM for the day)
-Strict Pull Ups x5 (Add as much weight as needed to make 5 reps challenging)

2) Conditioner: 20 Min AMRAP – In teams of two:
-20 Hang DB Snatches (50,30) Rotate reps evenly on arms
-20 Pull-Ups
-20 Slam Balls (30,15)
-20 Calorie Row

6/22 WOD

1) 10 Mins of Prep Work: Ankle Mobility, Front Rack Position & Glute Activation

2) Strength:
a) Performance
– Every 2 minutes, for 20 minutes (Get Heavier than last week)
– 1 Squat Clean from ground + 1 Front Squat
*All reps are to be squatted unless you have mobility issues or injuries. Build up in weight SLOWLY over the 20 Mins to find a technical max for the day.

 b) Fitness / Fat Loss – 18 Min Alternating EMOM
1st Min – 5 Hang Power Cleans
2nd Min – 5 Front Squats (Scale = Goblet Squats)
3rd Min – 20-30s Superman hold

3) Conditioner: For Time (15 Min Time Cap)
-800m Run
-15 Deadlifts (185,125)
-30 Air Squats
-400m Run
-10 Deadlifts (185,125)
-20 Air Squats
-200m Run
-5 Deadlifts (185,125)
-10 Air Squats
-100m Run

4) Extra Credit: 8 Rounds (4:00 Mins)
-20 Seconds Max Effort Assault Bike / Airdyne Bike
-10 Seconds Rest

6/21 WOD

1) Technique Work – 5 Mins Footwork Drills for Split Jerk, then…
-3×5 Tall Jerks

 

2) Strength: Every 2 Mins for 16 Mins (8 Sets) : Work up to a Max for the Day
-1 Power Jerk + 2 Split Jerk

3) Conditioner:  (You may start at either station)
5 Min AMRAP
-5 T2B
-5 Burpees

Rest 3 Mins then immediately perform…

5 Min AMRAP
-Row Max Calories

6/20 WOD

1) Technique / Drill Work – 3 Sets – EMPTY BAR or VERY LIGHT ONLY!
-3 Drop Snatch + 3 Tall Snatch
*On the drop snatch there is no upwards drive on the bar, you will shuffle your feet into the receiving position and punch under the bar as quickly as possible.
**Tall snatch we are not pulling the bar up, instead we are pulling ourselves under as quickly as possible.

2) Power: “Pick Your Poison”
A) Performance / Competitor – 1 Squat Snatch – Every Min On the Min for 15 Mins
Sets 1-2: 60%
Sets 3-4: 65%
Sets 5-6: 70%
Sets 7-8: 75%
Sets 9-10: 80%
Sets 11-15: Work up to a max for the day

 B) Fitness / Fat Loss – 12 Min EMOM
-3 Hang Power Snatch (Scale = 4 DB Snatch on each arm)
-Keep the weight light and work on perfect form!

3) Conditioner: 15 Min AMRAP
-200m Med Ball Run (DO NOT put the ball down during the run!) (Scale = No Med Ball)
-15 Wall Balls (20,14)
-15 KB Swings (Blue,Red)

6/18 – Partner WOD

1) 4 Rounds for Max Reps –
*Athlete A will perform 60 seconds of work then Athlete B will perform 60 Seconds of work while Athlete A rests…
-60 seconds of Rowing (for calories)
-Rest 60 seconds (while your partner rows if you have a teammate)
-60 seconds of Jumping Back Squats (75/55 lbs) (Scale = standard air squats)
-Rest 60 seconds
-60 seconds of Strict Pull-Ups (any grip)
-Rest 60 seconds
-60 seconds of Push-Ups (Scale = Box Push Ups)
-Rest 60 seconds

6/16 WOD

1) Strength: Every 3 Mins for 15 Mins (5 Sets) Perform the following:
-Strict Shoulder Press x5 (Work up to an 5RM for the day)
-Strict Pull Ups x5 (Add as much weight as needed to make 5 reps challenging)

2) Conditioner: 25 Min AMRAP – In teams of two, alternating complete rounds:
*So athlete 1 will perform 1 full round then athlete 2 will perform 1 full round and so on and so forth.
-100m DB Farmer’s Carry (50,30)
-5 Man Makers (50,30) (1 Rep = 1 Push Up, 1 Renegade Row R. arm, 1 Renegade Row L. arm, 1 power clean, 1 push press)
-100m Sprint

5/15 WOD

1) 10 Mins of Prep Work: Ankle Mobility, Front Rack Position & Glute Activation

2) Strength:
a) Performance
– Every 2 minutes, for 20 minutes (Get Heavier than last week)
– 1 Squat Clean from ground w/ 3 Sec Pause at the knee + 1 Front Squat
*All reps are to be squatted unless you have mobility issues or injuries. Build up in weight SLOWLY over the 20 Mins to find a technical max for the day.

 b) Fitness / Fat Loss – 18 Min Alternating EMOM
1st Min – 5 Hang Power Cleans
2nd Min – 5 Front Squats (Scale = Goblet Squats)
3rd Min – 30 Second Plank

3) Conditioner: 8 Min AMRAP
Conditioner: 8 Min AMRAP
-5 T2B
-10 WallBalls (20,14)
-25 Double Unders (50 Singles)

4) Extra Credit: 8 Rounds (4:00 Mins)
-20 Seconds Max Effort Assault Bike / Airdyne Bike
-10 Seconds Rest

6/14 WOD

1) Technique Work – 5 Mins Footwork Drills for Split Jerk, then…
-3×5 Tall Jerks

 

2) Strength: Every 90 Seconds for 12 Mins (8 Sets) : Work up to a Max for the Day
-2 Power Jerks + 1 Split Jerk

3) Conditioner:  4 Rounds – 3 Min AMRAP
-Run 100 Meters (Can be subbed with a 20secs Airdyne bike)
-5 Burpees
-10 Kettlebell Swings (Blue,Red)

*Rest 3 minutes between each 3 Min AMRAP

6/13 WOD

1) Technique / Drill Work – 3 Sets – EMPTY BAR or VERY LIGHT ONLY!
-3 Drop Snatch + 3 Tall Snatch
*On the drop snatch there is no upwards drive on the bar, you will shuffle your feet into the receiving position and punch under the bar as quickly as possible.
**Tall snatch we are not pulling the bar up, instead we are pulling ourselves under as quickly as possible.

2) Power: “Pick Your Poison”
A) Performance / Competitor – 1 Squat Snatch – Every Min On the Min for 15 Mins
Sets 1-2: 50%
Sets 3-4: 60%
Sets 5-8: 70%
Sets 9-11: 80%
Sets 12-15: 90% or more

 B) Fitness / Fat Loss – 12 Min EMOM
-3 Hang Power Snatch (Scale = 4 DB Snatch on each arm)
-Keep the weight light and work on perfect form!

3) Conditioner: 3 Rounds for time (14 Min Time Cap)
-10 T2B
-10 KB Split Squats on Right Leg (Red,Yellow)
-10 C2B
-10 KB Split Squats on Left Leg (Red,Yellow)
-400m Run