2/26/14

Strength 

Deadlift 

3x10 @ 65%

WOD 

AMRAP 2 

(Squat) C&J 135/85 (squat clean thrusters count)

Rest 1

AMRAP 2

(Squat) C&J 165/105 (squat clean thrusters count)

Rest 1

AMRAP 2

(Squat) C&J 185/120 (squat clean thrusters count)

Midline 

4x20 GHD sit-ups 

4x25 abmat sit-ups. 

2/25/14

Strength 

Bench press 

3x10@65%

WOD 

AMRAP 8

10 lateral box jump overs 24/20

10 shoulder to overhead 115/75 

10 T2B

Rest 

 

EMOTM 10min

5 KBS 70/53

3 burpee muscle ups ( scale GI Jane's) 

2/24/14

Strength

5x4 back squat @ 80%

WOD 

10 min AMRAP 

5 cleans @ 185/120

10 burpees (to a 6" target) 

20 dubs 

Cool down pace 

1000 meter row 

Midline 

4x25 GHD sit-ups 

4x25 abmat sit-ups

1/21/14

Strength 

8min EMOTM 

3 front squats @ 80%

10 Min EMOM

5 Pull Ups

1 Bar Muscle Up

10 Push Ups

15 Squats

Rest as needed 

10 min EMOTM 

Odd: row 20 cal 

Even: 15 burpees 

Mid line 

4x25 GHD sit-ups 

2/19/14

Strength:

10 min EMOTM

2xBear complex @ 185/120

WOD 

5 rounds 

1min wall ball

1min dubs  

1min rest 

Then immediately 

Row 1000 meters 

30 GHD sit-ups

2/18/14

Strength 

Bench press 

5x3 @ 80%

WOD 

EMOTM 10 min

5 hang cleans 185/120

10 burpees 

Rest 5min. 

EMOTM 10 min

5 Shoulder to over head 185/120

10 C2B pull-ups 

Midline 

4x25 GHD sit-ups 

Tabata plank holds 45/35lbs 

2/17/14

Courtesy of competitors WOD 

1.  "Barbell Hell"
With a 15 minute running clock...
2 Minutes of max rep Snatches
2 Minutes of max rep Thrusters
2 Minutes of max rep Power Clean
2 Minutes of max rep Front Squats
2 Minutes of max rep Back Squats
1 Minutes of max rep Snatches
1 Minutes of max rep Thrusters
1 Minutes of max rep Power Clean
1 Minutes of max rep Front Squats
1 Minutes of max rep Back Squats
Guys use 135#
Girls use 95#
Score is total reps completed.  You can rest anywhere except with the barbell on the ground.  The snatches and cleans must be touch and go.   If the barbell comes to rest at any point during the 15 minutes, you must complete 10 dead lifts before continuing (the penalty dead lift reps don't count towards your total score). 

REST AT LEAST 2 HOURS

2.  "GymNasty"
All of the following for time:
12-9-6 of:  Strict Pull ups and Strict Ring Dips
12-9-6 of:  C2B pull ups and Kipping Ring Dips
2 Rope Climbs
12-9-6 of:  Strict HSPU and Pistols (round one is 12 left and 12 right, 24 total, no alternating)
12-9-6 of:  Kipping HSPU and Alternating Pistols (round one is 6/side alternating every rep)
2 Rope Climbs
12-9-6 of:  Muscle ups and Burpee Box Jumps, 30/24
12-9-6 of:  Bar Muscle ups and Burpee Box Jumps Overs, 24/20
2 Rope Climbs

2/14/14

Strength 

EMOTM 8min

3 Back squat @ 80%

WOD 

AMRAP 12 min

10 wall balls 

5 burpees 

Rest 5 

300 unbroken dubs 

(Every miss perform 5 HSPUs)

Rest 5 

2 min AMRAP 

KB swings 70/53

Midline 

4x max strict T2B

4x50 abmat sit-ups

11/12/14

Strength/skill

A.

EMOTM for 10min 

3 Squat clean thrusters 

Work up to a heavy set 

B.

EMOTM for 6 min

5 power cleans 185/125

3 bar muscle ups 

C.

3 rounds 

500m row 

20 GHD sit-ups 

50 dubs 

2/11/14

Strength

EMOTM 10 min

3x bench press @80%

EMOTM 8min

2 power snatch 

As heavy as you can with good form

WOD

3 rounds 

15 OHS 115/75

15 HSPU

Rest 5 min

AMRAP 10min 

5 Deadlift 275/180

10 t2b

15 wall balls 

2/10/14

Workout of the Day
A.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings 
20 Hand-Release Push-Ups

2/7/14

Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%

B.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed

Build over the course of the five sets to today’s heavy triple.

C.
For max reps:
175/120 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
155/105 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Cleans x Max Unbroken Reps

A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

D.
For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

2/5/14

Strength/Skill

EMOTM 8min work up to a heavy complex of:

1 Deadlift

1 Squat clean 

1 Front squat 

1 Split jerk 

WOD 

3 rounds 

10 C2B Pull-Ups 

10 Front Squats 165/115

10 burpees 

Rest 3 min 

Row 1000m

Midline 

4x50 abmat sit-ups 

Tabata weighted planks 

2/4/14

With a 30-minute Running Clock
A.  1 minute: max reps of Thrusters, 135/95
B.  2 minutes:  max reps of Double Unders

C.  3 minutes:  max reps of Muscle ups
D.  6 Minutes: to establish 3RM TnG Power Snatch
E.  18 minutes: AMRAP of:
      15 Box Jumps, 24/20
      12 Shoulder to Overhead, 115/75
      9 TTB