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Author Archives: Justin

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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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Monday, September 29th

Posted on by Justin

12 minutes of the Clean Complex
Hang Clean + Clean + Front Squat

OTM 7
Clean x 1 @ 100-110% of clean complex weight

AMRAP in 10
20 DB Snatch + Lunge, alternating
20 Push-ups
20 V-ups

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Saturday, September 27th

Posted on by Justin

“The Fantastic Four”

Partner A runs 400 M
Partner B performs AMRAP Power Cleans (135/95)
Switch and repeat

Partner A runs 400 M
Partner B performs AMRAP Back Squats (135/95)
Switch and repeat

Partner A runs 400 M
Partner B performs AMRAP Double Unders
Switch and repeat. 10 Double Unders = 1 rep

Partner A runs 400 M
Partner B performs AMRAP KB Swings
Switch and repeat

Score = total reps

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Monday, September 22nd

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Deadlift 4
-heavy, but not maximal

“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

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Tuesday, September 16th

Posted on by Justin

OTM 7
Power Snatch 2

Teams of 2
Team 4000m Row (switch every 500m)
- perform 5 strict Pull-ups while your partner rows

Extra Credit:
3 x Max Strict HSPUs

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Monday, September 15th

Posted on by Justin

Back Squat 2

“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

Extra Credit:
400m Run
-rest 2 minutes
800m Rune
-rest 2 minutes
400m Run

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Monday, September 8th

Posted on by Justin

Back Squat 3

3 Rounds
400m Run
21 Wallballs
12 Pull-ups

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Saturday, September 6th

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Shoulder Press 1

5 rounds on the 5 minute start interval of:
400 meter run
15 Push-ups
12 Wallballs

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Tuesday, September 2nd

Posted on by Justin

Back Squat 4

21 Front Squats (135/95)
21 KB Swings
400m Run
15 Front Squats
15 KB Swings
400m Run
9 Front Squats
9 KB Swings
400m Run

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