WOD 17.01.18

PERFORMANCE

 

CONDITIONING

For time:

80 Double unders

25 AB Mat Situps

25 Bumper Clean & Jerks 45/25

60 Double unders

25 AB Mat Situps

25 Bumper Clean & Jerks 45/25

40 Double unders

25 AB Mat Situps

25 Bumper Clean & Jerks 45/25

20 Double unders

25 AB Mat Situps

25 Bumper Clean & Jerks 45/25

FITNESS

 

CONDITIONING

For time:

80 Jumping Jacks

20 AB Mat Situps

20 KB Swings 25/15

60 Jumping Jacks

20 AB Mat Situps

20 KB Swings 25/15

40 Jumping Jacks

20 AB Mat Situps

20 KB Swings 25/15

20 Jumping Jacks

20 AB Mat Situps

20 KB Swings 25/15

 

 

 

 

 

 

 

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WOD 16.01.18

PERFORMANCE

STRENGTH

4 Rounds

Max Rep Strict Pull Ups

Max Rep Strict Press (½ BW)

Rest 2 Minutes

 

CONDITIONING

Teams of 2

EMOM5

30sec: Partner A Rows For Max Cals

30sec: Partner B Rows For Max Cals

Rest 1 Minute

EMOM5

30sec: Partner A for max Burpees

30sec: Partner B for max Burpees

FITNESS

STRENGTH

4 Rounds

10 Barbell Strict Press

10 Ring Rows

Rest 1 minute

 

CONDITIONING

Teams of 2

EMOM5

30sec: Partner A Max Assault Bike Cals

30sec: Partner B Max Assault Bike Cals

Rest 1 Minute

EMOM5

30sec: Partner A for max Burpees

30sec: Partner B for max Burpees

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WOD 15.01.18

PERFORMANCE

STRENGTH

Snatch + OH Squat

1-1-1-1-1-1-1

*Build up to a heavy single for the day.



CONDITIONING

For time:

40 Double Unders

40 Box Jumps 24/20

40 Toes To Bar

40 Barbell Thrusters 45/35

40 Double Unders

FITNESS

STRENGTH

4 Rounds

10 Goblet Squats 35/25

20 Lemon Squeezers

40m Single Arm KB Farmer Carry*

*Alternate arms every new round.

 

CONDITIONING

For time:

40 Jumping Jacks

20 Box Jumps 24/20

40 Hang Knee Raises

20 Wall Ball Shots 20/14

40 Jumping Jacks

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WOD 12.01.18

PERFORMANCE

 

STRENGTH

Accumulate 5 min Elbow Plank Hold

Accumulate 3 min Handstand Hold

Accumulate 1 min L-Hang Hold


 

CONDITIONING

For time:

21 Hang Power Snatch 75/55

42 Ring Dips

15 Hang Power Snatch 95/65

30 Ring Dips

9 Hang Power Snatch 115/75

18 Ring Dips

FITNESS

 

STRENGTH

Accumulate 4 min Elbow Plank Hold

Accumulate 2 min Handstand Hold

Accumulate 1 min L-Hang Hold


 

CONDITIONING

For time:

21 Calorie Row

42 Bench Dips

15 Calorie Row

30 Bench Dips

9 Calorie Row

18 Bench Dips

 

*Scale up with a dumbbell

between the legs if

bench dips are easy for you.

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WOD 11.01.18

PERFORMANCE

 

STRENGTH

5 Rounds of:

10 Sumo Deadlifts @30% of 1RM DL

20 Box Hamstring Curls 20”

Rest 1 minute


 

CONDITIONING

For time:

100 Double Unders

75 AB Mat Siutps

50 KB Swings 60/35

25 Pullups

FITNESS

 

STRENGTH

5 Rounds of:

10 KB Sumo Deadlifts 60/45

20 Box Hamstring Curls 20”

Rest 1 minute


 

CONDITIONING

For time:

80 Jumping Jacks

60 AB Mat Situps

40 KB Swings 35/25

20 Jumping Pullups*

 

*Bar height should reach wrist

while standing straight with arms overhead.

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WOD 10.01.18

PERFORMANCE

 

CONDITIONING
In teams of three, complete four rounds each of:
400m Run
(rest station)
20 Bar Facing Burpees
(rest station)
10 Squat Cleans 135/95
(rest station)
 
Teammate A will start running, and once they are off, they will move to a rest station while Partner B begins running. Once Partner B finishes running, Partner A may begin Burpees and Partner C begins running. Teams will follow this sequence until all teammates have completed four full rounds.

FITNESS

 

CONDITIONING
In teams of three,
complete four rounds each of:
400m Row
(rest station)
20 Burpees
(rest station)
20 Medball Squat Cleans 20lbs. 
(rest station)
 
Teammate A will start rowing, and once they are off,
they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Burpees and Partner C begins rowing. Teams will follow this sequence until all teammates have completed four full rounds.
 

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WOD 09.01.18

PERFORMANCE

 

STRENGTH

L-Sit KB Strict Press

4x8 AHAP Each Arm


 

CONDITIONING

EMOM15

Min1: 10 HSPU

Min2: 10/7 Calorie Row

Min3: 10 Toes to Bar

 

*At the moment you fail to EMOM, workout as an AMRAP until time is up.

FITNESS

 

STRENGTH

Strict Press

4x8 Strict Press Each

*Climbing Weight

 

CONDITIONING

EMOM15

Min1: 10 Hand Realease Pushups

Min2: 10 Ring Rows

Min3: 10 V-Ups

 

*At the moment you fail to EMOM,

workout as an AMRAP until time is up.

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WOD 05.01.18

PERFORMANCE

 

CONDITIONING

On a Running Clock

 

0:00-10:00

800m Run

Max Box Jump Overs 24/20

 

10:00-14:00

Rest

 

14:00-22:00

600m Run

Max Snatch 135/95

 

22:00-24:00

 

24:00-30:00

400m Run

Max Clean & Jerks  135/95

FITNESS

 

CONDITIONING

On a Running Clock

 

0:00-10:00

800m Row

Max Box Jump Overs 20/18

 

10:00-14:00

Rest

 

14:00-22:00

600m Row

Max KB Swings 35/25

 

22:00-24:00

 

24:00-30:00

400m Row

Max Wall Ball Shots 14/8

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WOD 04.01.18

PERFORMANCE

 

STRENGTH

A. 1 Minute for Max Rep Pullups

B. 1 Minute for Max Rep Pushups

C. 1 Minute for Max Rep Air Squats.

 

*Score your records. (Test Week)



 

CONDITIONING

“Cindy”

AMRAP20

5 Pullups

10 Pushups

15 Air Squats

FITNESS

 

STRENGTH

A. 1 Minute for Max Rep Jumping Pullups**

B. 1 Minute for Max Rep Pushups

C. 1 Minute for Max Rep Air Squats.

 

*Score your records. (Test Week)

**The bar height should reach your wrist.


 

CONDITIONING

AMRAP10

5 Jumping Pullups

10 Pushups

15 Air Squats

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WOD 03.01.18

PERFORMANCE

 

STRENGTH

1 RM Strict Press

*Record your Score (Test Week)

 

CONDITIONING

Teams of 2

For time:

Cash in:300 Double Unders

then..

15 Shoulder to Overhead 135/95

5 Rope Climbs

12 Shoulder to Overhead “

4 Rope Climbs

9 Shoulder to Overhead  “

3 Rope Climbs

6 Shoulder to Overhead “

2 Rope Climbs

3 Shoulder to Overhead “

1 Rope Climb

FITNESS

 

STRENGTH

1 RM Strict Press

*Record your Score (Test Week)

 

CONDITIONING

For time:

Cash in:300 Rope Jumps

then..

15 Push Press

10 Banded Pullups

12 Push Press

8 Banded Pullups

9 Push Press

6 Banded Pullups

6 Push Press

4 Banded Pullups

3 Push Press

2 Banded Pullups

 

**Choose weight on Push Press,

this should be heavy while maintaining

a good technique.

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WOD 02.01.18

PERFORMANCE

 

STRENGTH

1RM Back Squat

*Record your score.(Test Week)

 

CONDITIONING

EMOM15

5 KB Swings 60/35

7 Situps

9 Air Squats

 

*At the moment you fail to EMOM, workout as an AMRAP until time is up.

FITNESS

 

STRENGTH

1RM Back Squat

*Record your score.(Test Week)

 

CONDITIONING

EMOM12

3 KB Swings 25/15

6 Situps

9 Air Squats

 

*At the moment you fail to EMOM,

workout as an AMRAP until time is up.

DSC_3241.jpg

WOD 22.12.17

PERFORMANCE

 

CONDITIONING

“12 Days of Christmas”

 

1 – 200 Meter Run/ 50 Double Unders

2 – Snatch 115/75

3 – Clean & Jerks 115/75

4 – Toes to Bar

5 – Box Jumps 24/20

6 – WallBall Shots 20/14

7 – AB Mat Situps

8 – Handstand Pushups

9 – Kettlebell Swings 45/35

10 –Burpees Over The Bar

11 – C2B Pullups

12 – Frontsquats 115/75

FITNESS

 

CONDITIONING

“12 Days of Christmas” (SC)

 

1 – 200m Run/50 Rope Jumps

2 – Burpees

3 – Wall Ball Shots 14/8

4 – Toes to Bar

5 – Box Jumps 20"

6 – Dumbell Ground to Overhead 25/15

7 – AB Mat Situps

8 – Jumping Lunges

9 – Kettlebell Swings 35/25

10 – DB Shoulder to Overhead 25/15

11 – Goblet Squats 35/25

12 – Banded Pull-Ups

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