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Friday, March 22nd, 2019

Mobility 

RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch


Group Mobility: Overhead Control and Strength - Prone PVC Presses

(https://youtu.be/9QkP5s1s6Aw)

Complete 2 sets of 10 Reps with a short break between sets


Warm Up: 

400m run

Then 4 rounds of

11 push ups

11 Sit Ups

11 medball thrusters


Specific warm up for 19.5


Then run 2 heats, as athletes pair up and judge each other.

19.5.jpg

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Thursday, March 21st, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 Rounds of:

200m run

3 Ring MUs or 3 Ring MU attempts 

  • rest 1 min between rounds


Scale: 6-8 CTBs/Pull Ups or 3 Negative Pull Ups or 3 Banded MUs


WOD: “Cheese Steak”

13 min AMRAP:

3-6-9-12-15-18-21…

Box Jumps Overs 24/20

DB Snatch

  • complete 1 rope climb after each round


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

cheese steak.jpg

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Wednesday, March 20th, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

  1. 15/10 Cal Bike + 6-10 Kipping HSPUs

  2. 15/12 Cal Row + 3-6 Strict HSPUs

  3. 15/10 Cal Bike + 6-10 Kipping HSPUs

  4. 15/12 Cal Row + 3-6 Strict HSPUs

  5. 15/10 Cal Bike + 6-10 Kipping HSPUs

  • Rest 1 min between rounds


WOD: “Free Solo”

3 min AMRAP:

27 Dead Lifts 185/125

27 TTBs

  • Max Cal Bike


rest 3 mins


Part B

3 min AMRAP:

21 Dead Lifts 225/155

21 TTBs

  • Max Cal Bike or Row


rest 3 mins


Part C

3 min AMRAP:

15 Dead Lifts 275/185

15 TTBs

  • Max Cal Bike


rest 3 mins


Part D

3 min AMRAP: 

12 Dead Lifts 315/215

12 TTBs

  • Max Cal Bike


rest as needed:


Recovery Work: Recovery Row or bike for 3-5 mins at 50% effort

free solo.jpg

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Tuesday, March 19th, 2019

Oly Work - Every 2 mins x 6: 

Clean Complex: 3 Dead Lifts + 2 Hang Power Cleans + 1 Thruster

  • increase weight each round 


WOD: “New Frontier”

For Time: 15 min cap

21 Thrusters 95/65

21 Pull Ups

50 DUs

15 Thrusters 115/80

15 CTBs

40 DUs

9 Thrusters 135/95

9 Bar MUs

30 DUs


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

new frontier.png

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Monday, March 18th, 2019

Strength: Squat/Skill Stamina Building

Every 2:00 mins x 6: (use Front Squat % for following set of Back Squats)

ODD: Front Squat x 5 @ 60% + 7-10 TTBs

EVEN: Back Squat x 7 (Same Weight) + 3-5 Strict TTBs


WOD: “Mouse Trap”

14 min cap

5 rounds of:

9 Dead Lifts 155/105

6 Power Cleans

3 Jerks


Directly into:

5 rounds of:

9 AKB swings 70/53

9 HSPUs


Rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

IMG_3405.JPG

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Friday, March 15th, 2019

Warm Up:

37 sec L-sit

37 sec plank

400m run

22 Push Ups

20 Squats

17 Elevated Push Ups



Specific warm up for 19.4


Then run 2 heats, as athletes pair up and judge each other.


WOD: 19.4 Open

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Thursday, March 14th, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 Rounds of:

200m run

1 rope climb

  • rest 1 min between rounds


WOD: “Dreamscape”

5 RFT: 15 min Cap

40 DUs

12 Box Jump Overs 24/20

9 DB Devil Press 35/25


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

dreamscape.jpg

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Wednesday, March 13th, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

5 rounds:

15/10 Cal Bike (Row if needed) + 7-10 TTBs

  • Rest 1 min between rounds



WOD: “Heart Broken”

9 RFT: 17 min cap

3 Cleans and Jerks 155/105

6 Burpees over the bar

9 Chest to Bar Pull Ups


rest as needed:


Recovery Work: Recovery Row or bike for 3-5 mins at 50% effort

Felt heart

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Tuesday, March 12th, 2019

Oly Work - Every 2 mins x 6: 

Snatch Complex: 3 Snatch Grip Dead Lift + 2 Hang Power Snatch + 1 Squat Snatch

  • increase weight each round 


WOD: “Strobe”

4 min AMRAP:

27/21 Cal Bike

18 Power Snatch 75/55

Max Wall Balls with remaining time


  • rest 4 mins 


4 min AMRAP:

21/16 Cal Bike

15 Power Snatch 95/65

Max Wall Balls with remaining time


  • rest 4 mins 


4 min AMRAP:

18/14 Cal Bike

12 Power Snatch 115/80

Max Wall Balls with remaining time


  • May use rower if necessary


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

strobe.jpg

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Monday, March 11th, 2019

Strength: Squat/Skill Stamina Building

Every 2:00 mins x 6: (use Front Squat % for following set of Back Squats)

ODD: Front Squat x 7 @ 50% + 6-10 CTBs

EVEN: Back Squat x 8 (Same Weight) + 8-12 Pull Ups



WOD: “Dancing Bear”

13 min AMRAP:

50/42 Cal Row

Then Directly into:

3 rounds of:

3 Bar MUs

12 TTBs

12 Dead Lifts 185/125

3 Hang Power Cleans 185/125


Then Max calorie row with remaining time:

  • May use bike if no rower

  • 1 bar MU = 1 Burpee Pull up


Rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

dancing bear.jpg

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Friday, March 8th, 2019

Warm Up:

30 Hollow Rocks

30 Squats

30 Push Ups

30/25 cal bike/row


Specific warm up for 19.3


Then run 2 heats, as athletes pair up and judge each other.


WOD: 19.3 Open

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Thursday, March 7th, 2019

Skill Work: TTBs Conditioning

Complete as quickly as possible:

4 Rounds of:

200m run

6-9 TTBs

  • rest 1 min between rounds


WOD: “Body Armor” 

Part A

4 min AMRAP:

25 Pull Ups

25 HSPUs

25 AKB Swings 53/35


rest 4 mins


Part B:

4 min AMRAP:

20 Pull Ups

20 HSPUs

20 AKB Swings 53/35


rest 4 mins


Part C:

4 min AMRAP:

15 Pull Ups

15 HSPUs

15 AKB Swings 53/35


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort



body armor.jpg

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Wednesday, March 6th, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

5 rounds:

15/11 Cal Bike (Row if needed) + 1 Rope Climb

  • Rest 1 min between rounds



WOD: “Prickly Pear”

10 RFT: 15 min cap

30 DUs

9 Snatch 95/65

  • any type of snatch is acceptable


rest as needed:


Recovery Work: Recovery Row or bike for 3-5 mins at 50% effort

Prickly_Pear_2048x2048.jpg

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Tuesday, March 5th, 2019

Oly Work - Every 2 mins x 6: 

Clean Complex: 4 Clean Dead Lifts + 3 Power Cleans + 2 Jerks (push or split)

  • increase weight each round 


WOD: “Cobra”

For Time:

42/36 Cal Bike (row if no bike)

9 Bar MUs

21 Cleans 155/105

15 Burpees over the Bar

9 Jerks 155/105

9 Bar MUs

  • if RX-ing, must bike

  • 1 Bar mu = 1 burpee Pull up


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

cobra.jpg

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Monday, March 4th, 2019

Strength: Squat/Skill Stamina Building

Every 2:00 mins x 6: (use Front Squat % for following set of Back Squats)

  1. 9 Front Squats @ 45% + 8 CTBs

  2. 11 Back Squats + 11 CTBs

  3. 7 Front Squats @ 55% + 8 CTBs

  4. 9 Back Squats + 11 CTBs

  5. 4 Front Squats @ 65% + 8 CTBs

  6. 6 Back Squats + 11 CTBs



WOD: “Optimus Prime”

14 min AMRAP:

40 Deads 225/155

40 Box Jump Overs 24/20

40 Wall Balls 20/14

40 Cal Row


Rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

optimus.jpg

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Thursday, February 28th, 2019

 Skill Work: TTBs Conditioning

6 min EMOM:

Odd: 10-12 TTBs

Even: between 20-50 DUs or 9-12 cal bike



Strength:

Hang Power Snatch Cycling: All reps Unbroken

4 periods of 2:30 each.

  1. 15 reps unbroken - (40%)

  2. 12 reps unbroken - (50%)

  3. 9 reps unbroken - (55%)

  4. 6 reps unbroken - (65%)



WOD: “Jazzercise’

For Time: (12 min cap)

35/27 Cal Bike (row if necessary)

35 Box Jump Overs 24/20

Then right into…

21-15-9

CTBs

DB Snatches 50/35


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

IMG_3037.JPG

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Wednesday, February 27th, 2019

 Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

12/9 Cal Bike or Row + 16 HSPUs

13/10 Cal Bike or Row + 14 HSPUs

14/11 Cal Bike or Row + 12 HSPUs

15/12 Cal Bike or Row + 10 HSPUs

16/13 Cal Bike or Row + 8 HSPUs

  • Rest 1 min between rounds



WOD: “Gut Punch”

For Time: (18 min cap)

12 Power Cleans (135/95)+ 4 Burpees over the bar + 9 Bar MUs

10 Power Cleans (155/105)+ 6 Burpees over the bar + 7 Bar MUs

8 Power Cleans (185/125)+ 8 Burpees over the bar + 5 Bar MUs

6 Power Cleans (205/135)+ 10 Burpees over the bar + 3 Bar MUs

4 Power Cleans (225/145)+ 12 Burpees over the bar + 1 Bar MUs


rest as needed:


Recovery Work: Recovery Row or bike for 3-5 mins at 50% effort

IMG_3015.JPG

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Tuesday, February 26th, 2019

 Oly Work - Every 90 sec x 7:

Snatch Complex: Power Snatch + Squat Snatch + OHS


WOD: “Battleship”

For Time: (16 min cap)

10-9-8-7-6-5-4-3-2-1

Thrusters 135/95

  • 1 Rope Climb (15’) after each round (including the last round of “1”)

  • 65 total reps


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

DN-SC-85-03546 DN-SC-85-03546

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Monday, February 25th, 2019

Strength: Squat/Skill Stamina Building

Every 2:00 mins x 6: (use Front Squat % for following set of Back Squats)

  1. 10 Front Squats @ 40% + 10 CTBs
  2. 12 Back Squats + 9 CTBs
  3. 8 Front Squats @ 50% + 8 CTBs
  4. 10 Back Squats + 7 CTBs
  5. 5 Front Squats @ 60% + 8 CTBs
  6. 7 Back Squats + 9 CTBs



WOD: “Autopsy”

15 min AMRAP:

8 HSPUs

24 DUs

16 Snatch 95/65

10 HSPUs

30 DUs

12 Snatch 115/75

12 HSPUs

36 DUs

8 Snatch 135/90

14 HSPUs

42 DUs

4 Snatch 155/105

16 HSPUs

48 DUs

Max reps Snatch 175/115

  • Any type of Snatch is allowed



Rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

IMG_3013.JPG

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Friday, February 22nd, 2019

Skill/Strength Stamina: Power Snatch Cycling

All reps Touch and Go

4 periods of 2:30 each. 

  1. 15 reps unbroken - (45%)

  2. 12 reps unbroken - (50%)

  3. 9 reps unbroken - (55%)

  4. 6 reps unbroken - (65%)


WOD: 19.1 Open

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