WOD 18.06.2018

PERFORMANCE

 

STRENGTH

Power Snatch

EMOM10

3 TNG Power Snatch

*Focus on Barbell Cycling...not load)

 

CONDITIONING

For time:

2 Rounds

10 Power Snatch (135/95)

12 Burpees Over The Bar

 

Then..

 

2 Rounds

10 Power Snatch (95/65)

12 Burpees Over The Bar

FITNESS

 

STRENGTH

4 sets  for quality:

10 DB/KB High Pulls x Each Arm

10 Goblet Squats

10 Box Jumps 24/20

 

CONDITIONING

For time:

4 Rounds

20 Alternated DB Snatch 35/20

10 Burpees Over The DB

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WOD 15.06.18

PERFORMANCE

 

STRENGTH/SKILL

For quality:

60-40-20 (m)

Double KB OH Carry

Double KB Front Rack Waiter Carry

Double KB Farmers Carry

**AHAP, use the same pair of KBs for all exercises , Rest as needed btw sets.



 

CONDITIONING

For time:

50 S2OH 95/65

400m Run

50 Medball Situps 20/14

400m Run

50 SDLHP 95/65

FITNESS

 

STRENGTH/SKILL

For quality:

60-40-20 (m)

Bumper OH Carry

Double KB Front Rack Waiter Carry

Double KB Farmers Carry

**AHAP, use the same pair of KBs for all exercises except the OH Carry that requires a Bumper , Rest as needed btw sets.


 

CONDITIONING

For time:

50 DBs S2OH 35/20

400m Run

50 Medball Situps 14/8

400m Run

50 KB SDLHP 45/35

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WOD 14.06.18

PERFORMANCE

CONDITIONING

2 sets for time

 

Set 1

50 Double Unders

Followed by..

3 Rounds

15 Wallball Shots 20/14

15 Walball Ground to OH 20/14

Followed by

50 Double Unders

 

Rest 3 minutes

 

Set 2

50 Double Unders

Followed by

3 Rounds

15 Box Jumps 24/20

15 RKB Swings 60/35

Followed by

50 Double under

FITNESS

CONDITIONING

2 sets for time

 

Set 1

150 Rope Jumps

Followed by..

3 Rounds

10 Wallball Shots 14/8

10 Walball Ground to OH 14/8

Followed by

150 Rope Jumps

 

Rest 3 minutes

 

Set 2

150 Rope Jumps

Followed by

3 Rounds

15 Box Jumps 20/18”

15 RKB Swings 45/25

Followed by

150 Rope Jumps

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WOD 13.06.18

PERFORMANCE

CONDITIONING

EMOM30

Min1: 1 Round of “Cindy”

Min2: 10/8 Calorie Row

Min3: Build Up to a Heavy Single Power Clean. (Only 1 Attempt)

 

**Score is the sum of all successfully lifted power cleans divided by 10.  If you fail to complete any segment of Cindy or Rowing, you miss the chance to perform the lift for that round.

 

Cindy= 5 Pullups + 10 Pushups + 15 Air Squats

FITNESS

CONDITIONING

EMOM30

Min1: 1 Round of “Mini Cindy”

Min2: 8/6 Bike Calories

Min3: 16 KB SDLHP 35/25

 

“Mini Cindy”

3 Jumping Pullups

6 Pushups

9 Air Squats

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WOD 12.06.18

PERFORMANCE

 

STRENGTH

7 sets for quality of the following complex:

2 Jerk Drives + 2 Push Press + 2 Push Jerks

Rest 90 secs btw sets

 

 

 

CONDITIONING

EMOM12

Min1: 12 Toes to Bar

Min2:  12 DB/KB Step Overs 35/25

 

Men step over 20” box ,

Women step over 18”box

(Tie around 2 boxes of 18 with a band)

FITNESS

 

STRENGTH

Push Jerks

3-3-3-3-3-3

*Across, focus on technique and movement under the bar.

  

 

CONDITIONING

EMOM12

Min1: 12 Hang Knee Raises

Min2:  12 DB/KB Step Overs 20/18”

 

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WOD 11.06.18

PERFORMANCE

STRENGTH

4 sets  for quality:

10 Single Arm + Single Leg KB Deadlift x Each Side**

10 Single Arm Waiter Squat x Each Side

Rest 1 minute

*AHAP, choose weight.

 

CONDITIONING

For time:

4 Rounds

10 Burpees to Bumper

200m Run with Bumper

30 Bumper G2OH  35/25

FITNESS

STRENGTH

4 sets  for quality:

10 Single Arm + Single Leg KB Deadlift x Each Side

10 Single Arm Waiter Squat x Each Side

Rest 1 minute


 

CONDITIONING

For time:

3 Rounds

10 Burpees to Bumper

200m Run with Bumper

30 Bumper G2OH  25/15

 

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WOD 08.06.18

PERFORMANCE

STRENGTH/SKILL

3 sets for quality:

2 minutes Double KB Front Rack Hold

10 Weighted Sumo Stance Good Mornings

**Choose Weight, try to climb up the weight for the GM.



 

CONDITIONING

For time:

3 Rounds

21 Pullups

12 DB Snatch 50/35

400m Run

FITNESS

STRENGTH/SKILL

3 sets for quality:

1 minute Double KB Front Rack Hold

10 Weighted Sumo Stance Good Mornings

**Choose Weight, try to climb up the weight for the GM.


 

CONDITIONING

For time:

3 Rounds

21 Pullups

12 DB Snatch 25/15

400m Run

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WOD 06.06.18

PERFORMANCE

 

STRENGTH/SKILL

8 Sets for quality:

Power Clean+ High Hang Squat Clean+ Frontsquat

*Goal is to start at a moderate load, build to moderate heavy and hold for remaining sets.


 

CONDITIONING

On a running clock:

 

0:00-4:00

4 Rounds

4 Power Clean (115/85)

4 Burpees Over the Bar

4:00-8:00

2 Rounds

8 Power Cleans (145/105)

8 Burpees Over the Bar

8:00-12:00

1 Round

16 Power Cleans (175/125)

16 Burpees Over the Bar


 

**You must complete the rounds prescribed to jump into the next segment.

FITNESS

 

STRENGTH/SKILL

4 Rounds for quality

8 Single Arm High Pull (KB)

8 Single Arm Waiter Squats

*Alternate arms each new round.


 

CONDITIONING

On a running clock:

 

0:00-4:00

4 Rounds

8 DBs Hang Power Clean 35/20

4 Burpees

4:00-8:00

2 Rounds

16 DBs Hang Power Cleans 35/20

8 Burpees

8:00-12:00

1 Round

32 DBs Hang Power Cleans 35/20

16 Burpees


 

**You must complete the rounds

prescribed to jump

into the next segment.

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WOD 05.06.18

PERFORMANCE

 

STRENGTH/SKILL

4 sets fo quality:

7 Strict Pullups

  • 20m Single Arm DB/KB OH Carry*

*Switch arms every new round, choose weight.


 

CONDITIONING

5 ROUNDS

1min Max Calorie Row

1 min Rest

1 min Max Strict Press 75/55

1 min Rest

FITNESS

 

STRENGTH/SKILL

4 sets fo quality:

8 Slow Tempo Ring Rows (2.1.2)

45sec OH Bumper Hold 45/25.

 

CONDITIONING

5 ROUNDS

1min Max Assault Bike Calories

1 min Rest

1 min Max DB Strict Press 35/20

1 min Rest

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WOD 04.06.18

PERFORMANCE

STRENGTH

3x10 Front Rack Box Step Ups (Each Leg)

*Climbing, perform this on a box with a height above knee cap.


CONDITIONING

AMRAP12

12 Wallball Shots 20/14

10 KB Swings 60/35

8/6 Box Jump Overs 24/20

FITNESS

STRENGTH

3x10 Goblet Box Step Ups (Each Leg)

*Across AHAP, perform this on a box with a height above knee cap.


CONDITIONING

AMRAP12

12 Wallball Shots 14/8

10 KB Swings 35/25

8/6 Box Step Overs

 

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WOD 30.05.18

PERFORMANCE

STRENGTH/SKILL

3 Rounds for Max Effort Reps:

Bench Press (BW/.7BW)

Legless Rope Climbs (3 sec rest at the Bottom)



 

CONDITIONING

EMOM15

Min1: 12/9 Calorie Row

Min2-3: 1 Round of “DT” 135/95

 

“DT”

12 Deadlifts

9 Hang Cleans

6 Push Jerks

FITNESS

STRENGTH/SKILL

3 Rounds for Max Effort Reps

DB Press on a Medball 35/20

Jumping Negative Pullups



 

CONDITIONING

EMOM12

Min1: 8/6 Assault Bike Calories

Min2-3: 1 Round of “DT” with DBs 35/20

 

“DT”

12 Deadlifts

9 Hang Cleans

6 Push Press

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WOD 29.05.18

PERFORMANCE

 

STRENGTH/SKILL

Accumulate 2 minutes of

Barbell Overhead Hold

@80-100% 1RM Strict Press

Accumulate 2 minutes of

Barbell Front Rack Hold with your

@80% 1RM Frontsquat

 

Accumulate 2 minutes of

L-Hang


 

CONDITIONING

“Annie”

50-40-30-20-10

Double Unders

AB Mat Situps.

FITNESS

 

STRENGTH/SKILL

Accumulate 2 minutes of

Barbell Overhead Hold

@80-100% 1RM Strict Press

 

Accumulate 2 minutes of

Barbell Front Rack Hold with your

@80% 1RM Frontsquat

 

Accumulate 2 minutes of

Bent Knee Hang


CONDITIONING

“Annie”

50-40-30-20-10

Double Unders

AB Mat Situps.

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WOD 28.05.18

PERFORMANCE

OLYLIFTING

5 Sets of the following complex:

1 Snatch Pull  + 1 Snatch + 1 OH Squats

*Climbing



 

CONDITIONING

“½ Murph”

For time:

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

FITNESS

STRENGTH

4 Rounds for quality:

10 KB Sumo Deadlift High Pulls 35/25

10 KB Swings 35/25

10 Goblet Squats 35/25

Rest 90sec btw rounds.

 

CONDITIONING

For time:

400m Run

then..

10 Rounds:

5 Ring Rows

10 Pushups

15 Air Squats

then..

400m Run

 

DSC_4326.jpg

WOD 25.05.18

PERFORMANCE

 

CONDITIONING

Teams of 3

10 rounds each of

250m/200m Row

a) Deadlift (185/135) penalty for every second over 50 seconds in each set.

b) 1 Partner rest while one Partner Rows and the other one perform his penalty deadlifts.

FITNESS

 

CONDITIONING

Teams of 3

10 rounds each of

250m/200m Row

a) Deadlift (135/95) penalty for every

second over 65 seconds in each set.

b) 2 Partner rest while 1 Partner works.

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