WOD’s

  • 3/25/19

    Warm Up

    • 20 Air squats
    • 15 Box Jumps
    • 50 Double unders

    Strength 15 minutes to build to a heavy 4 rep Front Squat  10-8-6-4-4-4-4

    WOD 16 min AMRAP

    • 10 V sits
    • 6 Burpee Box Jump Overs
    • 4 Front Squats 185/125
  • 3/22/19

    Warm Up

    • 20 wallballs
    • 20 KBS
    • 10 Pull ups

    Strength  10 minute Thruster warm up

    6-6-6-6

    WORKOUT 19.5
    33-27-21-15-9 reps for time of:  20 min Cap

    Thrusters 95/65/45
    Chest-to-bar pull-ups / jumping pull ups

    VARIATIONS
    Rx’d: (Ages 16-54) Men use 95 lb.
    Women use 65 lb.
    Scaled: (Ages 16-54)
    Men use 65 lb. and perform jumping pull-ups
    Women use 45 lb. and perform jumping pull-ups

    Masters 55+:
    Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups

     

  • 3/20/19

    Warm Up

    • 15 Push Ups
    • 20 Air Squats
    • 50 Double Unders

    Strength  20 min with a partner  Bench Press 20-15-10-5-3-5-10-15-20

    Build to a heavy 3 rep, then while increasing reps, use the same weight as you used while building

    WOD  3 RFT

    • 15 shoot throughs
    • 25 Box Jumps 30/24
    • 75 Double Unders

    Core Finisher  3 minute Hollow Rock

  • 3/19/19

    Warm Up

    • 20 Bar good mornings
    • 1000m Row

    Strength 1 10 min Push Press 5-5-5-5-5-5

    Strength 2 10 Deadlift. 5-5-5-5-5-5

    WOD 15 min AMRAP

    • 27/21 Cal Row
    • 21 Deadlift 135/95
    • 15 Burpees
    • 9 Push Press

    Core Finisher 100 Abmat Sit Ups

  • 3/18/19

    Warm Up

    • 10 ring rows
    • 10 Strict Pull ups
    • 10 medball cleans

    Burgner Warm Up

    Strength 1 5 min Hang Power clean Warm Up

    Strength 2 12 min EMOM

    • Min 1-3. 1 DL + 1 Hang Power Clean + 2 Power Cleans at 60-65%
    • rest min 4
    • min 5-7   1 Power Clean + 1 Hang Clean + 1 Squat Clean. At 70-75%
    • Rest min 8
    • min 9-12.  2 Squat Cleans @ 80-85%

    WOD 6 min AMRAP

    • 1 Hang Power Clean 165/110
    • 1 Strict Pull up
    • add 1 rep each round

    5 min Core Finisher 1 min each position

    • plank
    • rt side plank
    • hollow hold
    • lt side plank
    • flutter kick

     

     

     

  • 3/15/19

    Warm up

    • 10 push ups
    • 10 Strict Pull Ups
    • 10 Dumbbell Push Press

    Burgner warm up

    Strength 1: 5 min Power Snatch Warm up

    Strength 2:  10 min EMOM

    • 1 Snatch Pull
    • 1 Hang Power Snatch
    • 1 Power Snatch
    • *increase loads as you see fit.

    WORKOUT 19.4. 12 min Cap
    For total time:
    3 rounds of:
    10 snatches
    12 bar-facing burpees
    Then, rest 3 minutes before continuing with:
    3 rounds of:
    10 bar muscle-ups
    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest period
    VARIATIONS
    Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
    Scaled: (Ages 16-54)
    Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
    Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

  • 3/13/19

    Warm Up

    • 15 KBS
    • 15 Dumbbell Strict Press
    • 20 Air Squats

    TKGU warm up 7 min

    Strength 12 min OHS 5-5-5-5-5

    WOD 18 min Cap

    • 21 TKGU Right Arm 55/35
    • 50 KBS
    • 21 Single arm OHS left arm
    • 50 KBS
    • 21 Single arm OHS right arm
    • 50 KBS
    • 21 TKGU Left arm
  • 3/12/19

    Warm Up

    • 10 Med Ball Cleans
    • 10 Kipping Swings
    • 10 Burpees

    Burgner Warm Up

    Strength 10 Min Cluster Warm Up  3 rep

    WOD  22 min Cap

    21-15-9

    • Cal Row
    • Front Squats 95/65

    15-12-9

    • TTB
    • Hang Squat Cleans 95/65

    12-9-6

    • Bar Facing Burpees over Bar
    • Thruster 95/65
  • 3/11/19

    Warm Up WOD 8 min cap

    • 20 Push ups
    • 20 wallballs. 14/10
    • 40 DUs
    • 20 KBS 35/25
    • 20 slam balls 20/15

    Strength 18 3 Rep Deadlift

    12-10-8-6-4-3-3-3

    WOD 12 min Cap  10-1 descending ladder

    • Strict Pull ups
    • Ring Dips

     

  • 3/8/19

    Warm Up

    • 3 wall walks
    • 20 Air squats
    • 15 Dumbbell Strict Press

    Strength 1- 10 minutes to Build to a 3 rep Strict Press

    Strength 2 – 10 minutes to build to a 5 Rep Front Squat

    WOD 19.3

    • For time:
      200-ft. dumbbell overhead lunge
    • 50 dumbbell box step-ups
      50 strict handstand push-ups
    • 200-ft. handstand walk

    Time cap: 10 minutes
    VARIATIONS
    Rx’d: (Ages 16-54)
    Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box
    Scaled: (Ages 16-54)
    Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl