WOD 18.09.18

PERFORMANCE

STRENGTH/SKILL

12 min to build a Heavy 5 Rep Push Jerk *

*Pick the bar from the floor



CONDITIONING

For time:

21 Clean & Jerks (115/75)

200m Run

15 Clean & Jerks “

400m Run

9 Clean & Jerks “

800m Run

CAP20


FITNESS

STRENGTH/SKILL

6 Sets for quality:

5 Bench Press (2.1.1)*

25 Alternated Bench Flutter Kicks

*Across


CONDITIONING

E5MOM20

30 Bumper Clean & Jerks (25/15)

200m Run

10 Burpees to Bumper


WOD 13.09.18

PERFORMANCE

SKILL

12 minutes to practice a Gymnastic Skill of your choice.

 

CONDITIONING

EMOM21

Min1: 2-8 Reps of Todays practiced skill

Min2: 200m Row

Min3: 50 seconds of any type of static hold.

FITNESS

STRENGTH

E3MOM12

20m DB/KB Single Arm OH Carry + 20m  Single Arm Farmer Carry + 10 Strict Press

*Alternate Arms each round.

 

CONDITIONING

EMOM21

Min1:3 Strict Banded Pullups

Min2:30sec Right Side Plank/ 30sec Left Side Plank

Min3: 10 AB Mat Situps + Max Rope Jumps

WOD 11.09.18

PERFORMANCE

STRENGTH/SKILL

EMOM8

Min1: 8-10 Barbell Rows @ 70% BW

Min2: 4-8 Strict HSPU


 

CONDITIONING

Teams of 3

AMRAP20

Alternating between 3:

Partner 1- 15/10 Calorie Row

Partner 2- Elbow Plank Hold  

Partner 3- Max T2B

 

Everytime Partner 1 finish rowing,  switch stations until time its over. Partner 2 must maintain an elbow plank . Partner 3 must score amrap of T2B. Score is total amount of T2B completed in 20 min.

FITNESS

STRENGTH/SKILL

EMOM8

Min1: 8 DB/KB Bench Row x Each Arm

Min2: 8 L-Sit DB/KB Strict Press


 

CONDITIONING

5 Rounds for time:

10 Assault Bike Calories

20 KB Swings

30 Mountain Climbers*

 

*Left foot + Right Foot equals 1 rep.

WOD 05.09.18

PERFORMANCE

CONDITIONING

On a running clock:

0:00-6:00

50/40 Calorie Row

Max Up & Downs Over the Rower

 

6:00-8:00

Rest

 

8:00-14:00

AMRAP6

15 KB Swings 60/35

15 AB Mat Situps

 

14:00-16:00

rest

 

16:00-22:00

EMOM6

Min1: 21 Wallball Shots 20/14

Min2: 12 Toes to Bar

FITNESS

STRENGTH/SKILL

8 Minutes to Find a 5RM Deadlift (2.1.1)


CONDITIONING

AMRAP12

6/4 Assault Bike Calories

12 Single Arm DB Push Press 6/6

18 Air Squats

24 AB Mat Situps

 

WOD 04.09.18

PERFORMANCE

STRENGTH/SKILL

E2MOM16

3 Half Kneeling Single Arm KB Cleans

6 Half Kneeling Single Arm KB Arnold Press

9 Single Arm Russian KB Swings

12m Single Arm OH Carry

*Alternate arms every round, choose weight.

 

CONDITIONING

For time:

21 Strict Press 95/65

21  Pullups

50 Double Unders

15 Push Press 115/75

15 C2B Pullups

50 Double Unders

9 Push Jerks 135/95

FITNESS

STRENGTH/SKILL

E2MOM16

10 Alternated Plank to Elbows

10/8 Ring Rows

Max Flutter Kicks remaining time


CONDITIONING

7 Rounds For time:

3 Burpee Deadlifts 35/25

Max Reps DB Hang Power Cleans 35/20

1:00 ON/OFF

PERFORMANCE

WOD 03.09.18

PERFORMANCE

STRENGTH/SKILL

4 Rounds for quality:

8 Single Arm Waiter Squats x Each Arm

16 Single Leg Box Hamstring Curls x Each Leg

*Choose Weight

 

CONDITIONING

AMRAP16

200m Run

4 Burpee Box Jump Overs 24/20

8 Hang Power Cleans 115/75

FITNESS

STRENGTH/SKILL

5 Rounds for quality:

8 Goblet Squats AHAP

16 Box Hamstring Curls


 

CONDITIONING

4 Rounds for time.

10/8 Assault Bike Cals

10 Up & Downs

10 DB/KB Deadlifts AHAP

Rest30sec

WOD 30.08.18

PERFORMANCE

SKILLS

Double Unders/Triple Unders


CONDITIONING

AMRAP30

For Quality:

30 Plate Hops

15 RKB Swings (45/25)

7/7 Box Step Ups 24/20

300m Row

15 AB Mat Situps

30sec Right Side Plank

30sec Left Side Plank

30sec Elbow Plank

FITNESS

SKILLS

Double Unders


CONDITIONING

AMRAP30

For Quality:

30 Plate Hops

15 RKB Swings (35/25)

7/7 Single Box Step Ups 20”

300m Row

15 AB Mat Situps

30sec Right Side Plank

30sec Left Side Plank

30sec Elbow Plank

 

WOD 27.08.18

PERFORMANCE

STRENGTH/SKILL

EMOM12

2 Hang Power Snatch + 1 OH Squat

Min1-4: @light weight

Min5-8,: @moderate weight

MIN9-12: @heavy weight

 

CONDITIONING

2 Rounds for max reps:

AMRAP3

Max Calorie Row

Rest30s

AMRAP3

3 OHS 135/95

6 T2B

Rest30s

FITNESS

STRENGTH/SKILL

EMOM12

2 Backsquats (2.1.1) @Moderate-Heavy Weight

 

CONDITIONING

2 Rounds for max reps:

AMRAP3

Max Calorie Bike

Rest30s

AMRAP3

6 V-Ups

6 KB Swings

Rest30s

WOD 23.08.18

PERFORMANCE

STRENGTH/SKILL

4 Rounds for quality

2 Legless Rope Climbs

4 Wall Climbs/Walks or 5m Handstand Walk


 

CONDITIONING

EMOM15

Min1:10/8 Assault Bike Calories

Min2: 20 AB Mat Situps

Min3: 30s Right Side Plank + 30s Left Side Plank

Min4: 20 OH Weighted Walking Lunges 35/15

Min5: 10 Burpee Pullups

FITNESS

STRENGTH/SKILL

4 Rounds for quality

4 Standup Rope Climbs

Max Effort Handstand Hold


 

CONDITIONING

AMRAP15

75 Rope Jumps

500m Row

25 Wallball Push Press Shots 20/14

WOD 22.08.18

PERFORMANCE

CONDITIONING/STRENGTH

On a Running Clock:

0:00-7:00

1000m Row

(Attempt PR)

7:00-10:00

Rest/tool prep

10:00-30:00

5 sets for quality:

10 Sumo Deadlifts @33% of 1RM Deadlift

10 Single Leg Box Hamstring Curls x Each Leg

20 Alternated Weighted Deadbugs 5/2.5

30:00-35:00

Complete 300 Double Unders

FITNESS

STRENGTH/SKILL

4 Rounds for quality

30sec Wall Squat Hold

15sec Left Elbow Plank Hold

15sec Right Elbow Plank Hold

30sec Flutter Kicks

30sec REST

 

CONDITIONING

For time:

25-20-15

Bumper Ground to OH 25/15

OH Walking Lunges

*200m Run before each set.