4-01-2016

21-15-9-3

Thrusters 45/65

Burpees over the bar 

3-31-2016

Partner AMRAP 15 min

50 DB snatch

50 box jumps

50 DB OHS

50 over partner Burpees 

3-30-2016

WOD: 5 RFT
30 Medball Cleans
15 Hand Release push ups

3-29-2016

WOD: 5 RFT

20 Wall Balls

40 DU's

10 HSPU's

20 butterfly sit ups

3-24-2016

WOD: 4 RFT

Jog 3 Laps

12 Abmat sit ups

15 DB box step ups 30/45

3-23-2016

WOD:
1 Round of:
100 DU's
50 Squats
25 Push Press (55/75)

into,

2 Rounds of:
60 DU's
30 Squats
15 Push Press (55/75)

into,

3 Rounds of:

40 DU's
20 Squats
10 Push Press (55/75)

25 min Time Cap

3-22-2016

Warm up: 

Jog 4 laps

20 box jumps 

20 push ups

20 DB/KB push press light

Skill: Clean and Jerks

WOD: "Grace"

30 Clean and Jerks for time

Then;

Row Bowling (100M) x3. See how close to 100m you can get, if you go over you must complete that many squats, if you're under you must complete that many Burpees 

3-18-2016

Warm up:
Jog 3 Laps
then; 3x
5 Wall balls with 3 sec pause at the bottom
10 Lateral Lunges
15 PVC pass
then;
Jog 3 Laps

WOD: EMOM x 12
odd - 7 Hang Power Cleans 65#/75#/95# + 5 Burpee over bar
Even - 8 Push Ups + 11 Air Squats

3-16-2016 & 3-17-2016

Warm up: 

Jog 3 laps

Then; 3x

5 squat jumps

10 push ups

15 good mornings 

Then;

Jog 3 laps

WOD: 12 minutes on the clock

1. Deadlift conditioning

       a. 5 x 10     105#/135#

       1:1 work rest ratio

Then; with remaining time

AMRAP

Jog/sprint 1 lap

8 strict presses     25#/35#/45#

3-15-2016

Warm up: TABATA

DU's

Burpees

Skill: Hang Squat Clean

WOD: for time

6 Laps around the gym

10 Hang Squat Clean

5 Laps

8 HSC

4 Laps 

6 HSC

3 Laps

4 HSC

2 Laps

2 HSC

1 Lap

1 HSC

3-14-2016

Warm up: alternating tabata 

Jump rope

Burpees

WOD: 21-15-9

Wall ball

Box jumps

Toes to bar

3-11-2016

WOD: "Smokey"

30 reps 

Big bear complex

Power clean => front squat (or squat clean) => push press => back squat => push press

3-09-2016

WOD: Team Chipper relay

15 Cleans 115/65 (wall sits)

30 Abmat sit ups 

30 box jumps

15 Pull ups

30 KB Swings

30 Push Press with DB's 30/15

15 Thrusters

30 Double Unders

30 Burpees

15 OH Walking lunges (wall sits)

3-7-2016 &3-8-2016

WOD: 12 min AMRAP

3 Deadlifts

10 wall balls

20 sit ups 

40 Double Unders

3-3-2016

WOD: Find your 1 rep Max

Front Squats

3-01-2016

WOD: Death by

Push Press

Kettle bell Swings

Works on an EMOM starting with 1 rep first minute, 2 reps second minute, etc...