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This week’s WODs

Posted on by Justin

Monday, November 17th
OTM 15
Power Snatch 1

AMRAP in 20
in Teams of 3
1 Cal Row, 1 DB Snatch, 1 DB Thruster
2 Cal Row, 2 DB Snatches, 2 DB Thrusters
3 Cal Row, 3 DB Snatches, 3 DB Thrusters
4,4,4 … etc
- Continue to climb as high as possible
- Rotate when all 3 people have completed their reps

Tuesday, November 18th
Back Squat 3

“2009 Rocky Mountain Regionals WOD 2″
10 CTB Pull-ups
10 Front Squats (165/105)
10 Burpees

Wednesday, November 19th
Push Press + Push Jerk + Split Jerk 1

1000m Row
50 Thrusters 45/35
40 Mountain Climbers
30 Air Squats
20 Lunges
10 Jumping Air Squats

Thursday, November 20th

“Filthy Thirty with Pulls”
30 Box Jumps
30 Jumping Pull-ups
30 Kettlebell Swings (25/35 pounds)
30 Walking Lunges
30 Knees to Elbows
30 Push Presses (35/45 pounds)
30 Good Mornings (45/35 pounds)
30 WallBalls (14/20 pound ball)
30 Burpees
30 Double-Unders
*between each movement, perform 5 Pull-ups or one Muscle-up

Friday, November 21st
OTM 15
1 “squat” Clean + 1 Front Squat
Start light, finish heavy

AMRAP in 12
30 Double Unders
20 Wallballs
10 Deadlifts (185/125)

Saturday, November 22nd
Shoulder Press 1

“Partner Jack”
in teams of 2:
AMRAP in 20
20 Push Presses (115/80)
20 KB Swings (53/35)
20 Box Jumps (24/20)

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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

Posted on by Justin

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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