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This week’s WODs

Posted on by Justin

Monday, November 10th
“Push Press Lynne”
5 Rounds
Max Reps Push Press
Max Reps Pull-ups
- rest 2-3 minutes between rounds

Cash Out:
Tabata Row for max meters

Tuesday, November 11th
Overhead Squat 3

“Air Force WOD”
20 Thrusters (95/65)
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

Wednesday, November 12th
Back Squat 5

12 Min. AMRAP
Back Squat Ladder* @ 50%
10 Push Ups
10 Box Jumps
* one Back Squat to begin first round, two to begin second, three to begin third, etc.

Thursday, November 13th
OTM 15
1 “Squat” Clean
Start light, finish heavy

5 Rounds
7 Pull-ups
7 Front Squats (115/80)
7 Burpees

Friday, November 14th
At the 0 minute mark…
AMRAP in 5
5 Push Presses (95/65)
5 Toes to Bar

At the 10 minute mark…
AMRAP in 5
5 Push Jerks (115/80)
5 V-ups

At the 20 minute mark…
AMRAP in 5
5 Split Jerks (135/95)
5 Sit-ups

Use weights you can perform unbroken sets with.

Saturday, November 15th
Deadlift 5

4 rounds on the 5 minute start interval of:
300m Row
15 KB Swings
10 Pull-ups

If weather allows, I might switch this to Helen for one last running WOD before it gets too cold.

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This week’s WODs

Posted on by Justin

Monday, November 3rd
OTM 20
Odd Minutes: High Hang Clean + Hang Clean + Clean
Even Minutes: 5 HSPUs / 2 Wall Walks / 5 STRICT DB Presses

“Grace” w/ balls
30 Power Clean & Jerks
- begin each minute w/ 7 Wallballs

Tuesday, November 4th
Deadlift 3×3 @ 75% of 1RM
- Pause 1-3 seconds between reps
- Focus on set-up position
- don’t go heavier, these should be perfect reps.

AMRAP in 20
in Teams of 3
9 Box Jump on-and-overs
9 Calorie Row
9 Heavy KB Swings
- rotate when all 3 people have completed their reps

Wednesday, November 5th
Thruster 3

50 Double Unders
21 Push Presses (115/80)
21 Front Squats
50 Double Unders
15 Push Presses
15 Front Squats
50 Double Unders
9 Push Presses
9 Front Squats

Thursday, November 6th
Muscle-ups
Back Squat 6

10-8-6-4-2
Man makers
Burpees
Toes to Bar

Friday, November 7th
OTM 15
1 Power Clean
Start light, finish heavy

9 Power Cleans @ 75% of 1RM
30 Pull-ups
7 Power Cleans
20 Pull-ups
5 Power Cleans
10 Pull-ups

Saturday, November 8th
Power Snatch 2

3 Rounds
400m Run
21 Wallballs
12 Power Snatches (96/65)

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Monday, October 27th

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Deadlift 3

AMRAP in 9
3 Power Cleans (115/75)
3 Hang Squat Cleans
3 Thrusters
30 Double Unders
- 5 Burpee penalty for breaking up the 9 reps

Extra Credit:
Overhead Squat 3

21-15-9
Overhead Squat @ 50% of 3RM
Pull-ups

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This week’s WODs

Posted on by Justin

Monday, October 27th
Deadlift 3

AMRAP in 9
3 Power Cleans (115/75)
3 Hang Squat Cleans
3 Thrusters
30 Double Unders
- 5 Burpee penalty for breaking up the 9 reps

Tuesday, October 28th
Front Squat 3

7 Rounds
7 Push-ups
7 KB Squats
7 Pull-ups
7 One-handed KB Swings L
7 Burpees
7 One-handed KB Swings R
7 Lunges

Wednesday, October 29th
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite: L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Band assisted

4 rounds of:
5 Db Push Presses
8 Burpees
- Rest two minutes

4 rounds of:
5 Db Push Presses
16 Box Jumps
- Rest two minutes

4 rounds of:
5 Db Push Presses
24 Air Squats

Thursday, October 30th
10 minutes to establish
Snatch 1RM

3 Rounds
5 Snatches @ 70%
10 Wallballs
- rest 3 minutes

3 Rounds
10 Power Clean and Jerks (same weight)
10 Wallballs
- rest 3 minutes

3 Rounds
15 Deadlifts (same weight)
10 Wallballs

Friday, October 31st
Back Squat 8

30 Jumping Back Squats 45/35
50 KB Swings
100 Double-Unders
50 Push Presses 75/55
30 Burpees

Saturday, November 1st

OTM 7×2
Split Jerk

Partner WOD
6 x 400m run (3 each, alternating)
While one partner runs, the other performs
AMRAP
10 Box Jumps
10 Pull-ups
10 Push-ups

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Monday, October 20th

Posted on by Justin

Back Squat 3

AMRAP in 4
1 Power Clean (135/95)
1 Thruster
1 Shoulder to Overhead
- then
Row 1000m
(two scores, Rounds+Reps & 1000m Row time)

Extra Credit:
7,6,5,4,3,2,1
Strict HSPUs
Pistols L
Pistols R
GHD Sit-ups

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This week’s WODs

Posted on by Justin

Monday, October 20th
Back Squat 3

AMRAP in 4
1 Power Clean (135/95)
1 Thruster
1 Shoulder to Overhead
- then
Row 1000m
(two scores, Rounds+Reps & 1000m Row time)

Tuesday, October 21st
On the minute for 15 minutes
Snatch 1
- increase weight every 3rd minute

AMRAP in 10
10 Pull-ups
10 Burpees
10 Box Jumps

Wednesday, October 22nd
Push Press 5

5 Rounds
15 Pushballs
15 KB Swings
15 Push-ups

A push ball is simply a wallball without the full squat. Think of a push press. Dip and drive!

Thursday, October 23rd
Power Clean + Front Squat + Clean
Every 90 seconds for 15 minutes

5 Rounds
5 Deadlifts
10 Medball Sit-ups
20 DB Hang Power Snatches (10L/10R)
- use the heaviest weight used in the clean complex for your deadlifts

Friday, October 24th
Pistol Skill Work

At the 0 minute mark…
15-12-9
Thrusters (65/45)
Pull-ups

At the 10 minute mark…
12-9-6
Thrusters (75/55)
Pull-ups

At the 20 minute mark…
9-6-3
Thrusters (95/65)
Pull-ups

Each set has a 7 minute time cap. Score = total time.

Saturday, October 25th
Back Squat 10

4 Rounds
400m Run
30 Double-unders
15 Wallballs
10 Toes to Bar

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Monday, October 13th

Posted on by Justin

Bench Press 5

AMRAP in 12
6 Strict HSPUs (sub strict DB Presses)
9 Strict Pull-ups
12 Pistols, alternating

Extra Credit:
Every 30 seconds for 4 minutes (9 reps)
1 Snatch @ 80% of 1RM Snatch
- rest 2 minutes
30 Power Snatches @ 60% of 1RM Snatch

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This week’s WODs

Posted on by Justin

Monday, October 13th
Bench Press 5

ARMAP in 12
6 Strict HSPUs (sub strict DB Presses)
9 Strict Pull-ups
12 Pistols, alternating

Tuesday, October 14th
Back Squat 4

2014 30-day Paleo Challenge Test WOD
10 Power Cleans (135/95)
15 Pull-ups
10 Front Squats
20 Burpees
10 Back Squats
20 Burpees
10 Front Squats
15 Pull-ups
10 Power Cleans

Wednesday, October 15th
On the Minute for 15 Minutes:
Clean & Jerk x 1
Min 1-3 @ 60/40 lbs under 1RM
Min 4-6 @ 50/35 lbs under 1RM
Min 7-9 @ 40/30 lbs under 1RM
Min 10-12 @ 30/25 lbs under 1RM
Min 13-15 @ 20/20 lbs under 1RM

9,8,7,6,5,4,3,2,1
DB Hang Power Cleans
DB Squats
DB Push Presses
Box Jumps

Thursday, October 16th

Filthy Fifty

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (25/35 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (35/45 pounds)
50 Good Mornings (45/35 pounds)
50 WallBalls (14/20 pound ball)
50 Burpees
50 Double-Unders

Friday, October 17th
50ft Farmer’s Walk

3 Rounds
10 Toes to Bar
10 Clapping Push-ups
- rest 2 minutes
2 Rounds
20 Front Squats (115/80)
20 Sit-ups
- rest 2 minutes
1 Round
30 Wallballs
30 Broad Jumps

Saturday, October 18th

Partner WOD
800m Run
50 Pull-ups
400m Run
50 Hang Power Snatches (75/55)
400m Run
50 Pull-ups
800m run

Partners run together, and share the reps

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Monday, October 6th

Posted on by Justin

At the 0 minute mark…

2 Rounds
10 Thrusters (95/65)
10 CTB Pull-ups

At the 6 minute mark…

2 Rounds
10 Overhead Squats (95/65)
10 Pull-ups

At the 12 minute mark…

2 Rounds
10 Thrusters (95/65)
10 Bar-hop Burpees

At the 18 minute mark…

2 Rounds
10 Overhead Squats (95/65)
10 Burpees

-Use a weight you can perform most to all sets unbroken with

Extra Credit:
Oly
Warm up your squat clean + split jerk to 70% of 1RM Clean&Jerk
- Then Every 90 seconds for 10 Rounds (13:30)
1 squat clean + 1 front squat + 1 split jerk
start at 70% and go up as you can

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This week’s WODs

Posted on by Justin

Monday, October 6th

At the 0 minute mark…

2 Rounds
10 Thrusters (95/65)
10 CTB Pull-ups

At the 6 minute mark…

2 Rounds
10 Overhead Squats (95/65)
10 Pull-ups

At the 12 minute mark…

2 Rounds
10 Thrusters (95/65)
10 Bar-hop Burpees

At the 18 minute mark…

2 Rounds
10 Overhead Squats (95/65)
10 Burpees

-Use a weight you can perform most to all sets unbroken with

Tuesday, October 7th

Strict HSPUs

6 rounds on the 5 minute start interval of:
300m Row
15 KB Swings
15 Wallballs

Wednesday, October 8th

Pistols

Back Squat 5

AMRAP in 12
5 Toes to Bar
10 Single arm DB Thrusters (5L/5R)
15 Box Jumps

Thursday, October 9th

Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite: L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Band assisted

“The Big Clean Complex”
​6 sets of the following
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be VERY quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Friday, October 10th

Every 90 seconds for 15 minutes
Power Snatch + OHS + Snatch

5 rounds
10 Barbell Lunges (75/55)
10 Sit-ups
10 Burpees

Saturday, October 11th

Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

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