WOD Thu Nov 2, 2017

Part 1: Bench Press 3×1

Then…

4 toes to bar
5 burpees
6 wallballs

AMRAP in 12 minutes. Cap of 11 rounds.

Option 1: as written
Option 2: hanging knee raises
Option 1+: heavy wallball

No comments.

WOD Wed Nov 1, 2017

Part 1: KB Snatch

Practice the movement. See video below.

You may also use this time to practice double unders.

Then…

10 kb snatches (5r/5l)
15 double unders
10 kb alternating lunges (total)
15 double unders
10 kb Russian twists (total)
15 double unders
10 kb goblet squats
15 double unders

AMRAP in 20 minutes

Choose a light to moderate kb weight.

Option 1: as written
Option 2: 2x single unders
Option 1+: overhead squats instead of goblet squats (5r/5l); unbroken double unders

Combine options as desired.

No comments.

WOD Tue Oct 31, 2017

Part 1: Clean and Jerk 3×1

Full or power.

Then…

Calorie Row or Bike 3/6/9/12/15/18/21/24
Clean and Jerks 1/2/3/4/5/6/7/8

AMRAP in 12 minutes. Cap of 8 rounds.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more

Do in heats if necessary so that everyone has a rower or bike.

No comments.

WOD Mon Oct 30, 2017

Part 1: Front Squat 3×1

PR attempts are encouraged if desired. Otherwise, do 4×5 with lighter weight and short rest.

Then…

12 pushups
9 pullups
12 back squats

AMRAP in 14 minutes

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; chest to bar pullups; 6 ring dips instead of pushups

Combine options as necessary.

Modify the pullups by doing ring rows.

Then (optional)…

15 kb swings
15/12 cal row or bike

3 rounds

No comments.

WOD Fri Oct 27, 2017

Part 1: Snatch 3×1

Full or power. Go heavy, or use light weight and practice technique.

Part 2: EMOM for 5 minutes

3 position snatch + 2 overhead squats

Focus on form. Omit the OHS if mobility is an issue.

Then…

Hang Power Snatch
Toes to Bar

21/15/9

Option 1: 95/65
Option 2: 75/55

Modify the power snatches by doing kb swings.

Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Thu Oct 26, 2017

Part 1: Press or Bench Press 4×3

Short rest.

Or use this time to practice shoulder to overhead technique.

Then…

In 6 minutes, perform:

15 burpees over the bar
15/12 cal row
25 shoulder to overhead
15/12 cal row
AMRAP burpees over the bar

Rest 6 minutes

In 6 minutes, perform:

15/12 cal row
15 burpees over the bar
25 shoulder to overhead
15 burpees over the bar
AMRAP cal row

Your score is the total AMRAP reps accomplished.

Option 1: 95/65
Option 2: 75/55

Modify by reducing the reps.

No bike. Sorry.

No comments.

WOD Wed Oct 25, 2016

Part 1: Clean 1-1-1

Full clean if you have good front rack mobility. Otherwise, do power cleans.

Then…

Laps 1/2/1/2/1/2
Squat Cleans 2/4/6/8/10/12

You may also row 150m/300m/150m/300m/150m/300m instead of running.

Option 1: 135/95
Option 1.5: 115/75
Option 2: 95/65

Modify by doing power cleans.

If you want to do full cleans but aren’t proficient yet, do power cleans followed by a front squat.

No comments.

WOD Tue Oct 24, 2017

Part 1: Skills Practice/Warmup

Practice one or more of the skills in the workout, or their modifications.

Then…

1 minute pullups
1 minute pushups
1 minute box jumps
1 minute situps
1 minute double unders
1 minute rest

3 rounds

Fight Gone Bad style.

Write two scores on the board: 1) your total pullups, pushups, situps, and box jumps, and 2) your total double unders.

Option 1: as written above
Option 2: ring rows; single unders
Option 1+: chest to bar pullups; handstand pushups; pistols instead of box jumps (alternating r/l)

Combine options as desired.

No comments.

WOD Mon Oct 23, 2017

Part 1: Back Squat 4×5

Short rest between sets. Focus on form.

Then…

Wallballs
KB Swings

25/20/15/10/5

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45; heavy wallball

Then (optional)…

Burpees
Pullups

15/12/9

Begin with 21/17 cal row
End with 21/17 cal bike

No comments.

WOD Fri Oct 20, 2017

Part 1: Front Squat 4×3

Or use this time to practice thrusters and/or front rack mobility.

Then…

Thrusters 3/6/9/12/15
Double Unders 10/20/30/40/50
Toes to Bar 3/6/9/12/15

Option 1: 95/65
Option 2: 75/55

Modify the thrusters by using dumbbells or kettlebells.

Modify the toes to bar by doing hanging knee raises.

Modify the DU by doing 2x single unders.

No comments.

WOD Thu Oct 19, 2017

Part 1: Snatch 1-1-1

Full or power. Go heavy, or use light weight and practice technique. If overhead squat mobility is an issue, spend some time working on it.

Then…

8 power snatches
1 lap
10 front rack lunges
1 lap
12 box jumps
1 lap

AMRAP in 20 minutes. Cap of 4 rounds.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

No comments.

WOD Wed Oct 18, 2017

In 11 minutes, perform:

15/12 cal row
10 bench presses

5 rounds

Immediately followed by AMRAP calorie row

Your score is the total AMRAP reps. If you don’t make it that far, your score is wherever you ended (e.g., 4+15).

Option 1: 135/85
Option 2: 95/55
Option 3: 75/45
Option 1+: 155/95

Do in heats so that everyone has a spotter.

Then (optional)…

Tabata Bike

20 seconds AMRAP bike cals
10 seconds rest

8 rounds (4 minutes total)

No comments.

WOD Tue Oct 17, 2017

Part 1: Back Squat 4×3

Short rest. Focus on form and speed.

Then…

Wallballs
Situps
Pullups

21/18/15/12/9/6/3

Modify the pullups by doing ring rows.

No comments.

WOD Mon Oct 16, 2017

Part 1: Clean and Jerk 1-1-1

Or just get warmed up for the workout.

Then…

10 burpees
21 deadlifts
10 burpees
18 hang power cleans
10 burpees
15 shoulder to overhead
10 burpees
12 clean and jerks
10 burpees

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95 or more; burpees over the bar

Then (optional workout of the week)…

30 thrusters (45/35)
25 pullups
20 thrusters

No comments.

WOD Fri Oct 13, 2017

Part 1: Power Clean warmup

Go heavy if you want, but there’s not a lot of time due to the length of the WOD.

Then…

In 5 minutes, perform:

10 power cleans
45 wallballs
AMRAP calories row or bike

Rest 5 minutes

In 5 minutes, perform:

10 power cleans
45/36 calories
AMRAP wallballs

Rest 5 minutes:

In 5 minutes, perform:

30/24 calories
30 wallballs
AMRAP power cleans. Cap of 20.

Your score is the total reps accomplished in all three parts.

Option 1: 135/95
Option 2: 95/65
Option 1+: 165/115; heavy wallball

No comments.

WOD Thu Oct 12, 2017

10 kb swings
10 box jumps
10 kb lunges (total)
10 pushups
10 kb Russian twists (total)

AMRAP in 20 minutes

Choose your own kb weight.

No comments.

WOD Wed Oct 11, 2017

Part 1: Press or Bench Press 5×3

Short rest.

Or use this time to practice push press and push jerk.

Then…

Shoulder to Overhead 9/12/15/12/9
Laps 1/2/3/2/1 or Row 150m/300m/450m/300m/150m
Toes to Bar 9/12/15/12/9

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

Modify the toes to bar by doing situps 15/21/27/21/15

No comments.

WOD Tue Oct 10, 2017

Part 1: Back Squat 5×3

Short rest.

Then…

Front Squats 3/6/9/12/15
Double Unders 10/20/30/40/50
Burpees 3/6/9/12/15

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95

Modify the DU by doing lateral jumps over the barbell or 2x single unders.

No comments.

WOD Mon Oct 9, 2017

Part 1: Snatch 1-1-1

Full or power.

Part 2: EMOM, for 5 minutes

3 position snatch (high hang > hang > floor)

Full or power, focus on form.

Then…

Power Snatch 1/2/3/4/5/6/7/8/9
Pullups 2/4/6/8/10/12/14/16/18

AMRAP in 10 minutes. Cap of 9 rounds.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more

Modify the pullups by doing ring rows.

Then (optional WOD of the week)…

9 burpees
12 wallballs
15/12 cals

3 rounds

No comments.

WOD Fri Oct 6, 2017

Part 1: Deadlift 5×2

Short rest.

Or use this time to paractice deadlift technique, to include hinging at the hip and activation of the posterior chain.

Then…

6 deadlifts
12 box jumps
6 deadlifts
12 burpees over the bar

3 rounds

Option 1: 225/155
Option 2: 185/125

No comments.