MWB Crossfit Workout of the Day

Tuesday, August 28

A)  Warm-Up

AMRAP 7

10 Arch 2 Hollow Rig or Ring Swings
5 Burpee Broad Jumps
10 Empty Bar Front Squats
5 C2G Push-Ups
10 Skaters
5 Jump Squats
10 Empty Bar Strict Press

B)  Metcon

EMOM 32

Rx Version

8 Front Squats - 50% of 1-rep Max
10 HSPU
6 Front Squats
8 Bar Over Burpees
4 Front Squats
12 / 9 Calorie Row
2 Front Squats
3 Bar MU’s or Ring MU’s - Scale 3:1 with most difficult Pull-ups you can perform.

Rx+ Version

8 Front Squats - 60% of 1-rep Max
8 Strict HSPU
6 Front Squats
10 Bar Over Burpees
4 Front Squats
15 / 12 Calorie Row
2 Front Squats
6 Bar MU’s or 6 Ring MU’s

Wednesday, August 15

Strength

Clean Complex

E2MOM 14

1 Hang Clean + 1 Power Clean + 1 Hang Squat Clean

Work ^ To AHAP

WOD

AMRAP 7

20 Back Squat
5 Power Clean

Rx - 125# / 85#
Rx+ - 155# / 105# (Must be from the floor)

Every time you break during a movement, complete 5 Bar Facing Burpees to keep your Rx or Rx+.

Tuesday, August 14

Strength

Strict Press - Push Press

E2MOM 10

4 Strict Press + 6 Push Press

Use 75% of 1-rep max

WOD

“Eyes Wide Shut”

Hidden 20-Minute Running Clock

2-Minutes ON / 2-Minutes OFF

5 Pull-Ups
10 Burpee Box Jump Overs

Grab a partner of ANY skill level!  You are keeping your own score and counting for one another.  Switch every 2 Minutes.  Pick up where YOU left off each round, you are resting 2 minutes while your partner works.

Rx+ - Bar Muscle Ups

Only the coach will know the time, there will not be a visible clock running.  Idea here is to put your head down and go as hard as you can for 2 minutes.  Count for your partners and keep track of total rounds and reps completed in 20 minutes for each of you individually!!!

Monday, August 13

Strength

2-Position Deadlift

3 x 4 @ 50% (Drop between reps)

1-second pause just above the floor, 1-second pause at the knee.
With proper form, you should be able to hold these positions and finish the rep to the hip.

Regular Deadlift

2 x 3 @ 75% (Drop between reps)

WOD

AMRAP 8

3,3,6,6,9,9, etc…

Power Snatch
Overhead Squat

At minute 4, stop and perform DUs

Rx - 95# / 65# and 40 DUs
Rx+ - 135# / 95# and 80 DUs
Scale - 40 Single Unders

Intent - Unbroken OHS as long as possible.

 

 

Friday, August 10

Strength

Snatch Complex

5 Rounds of:

2 sets of 1 Hang Snatch + 1 Power Snatch + 1 Hang Squat Snatch

Work ^ To AHAP For Complex

Each round should be done unbroken for all 6 reps.

WOD

“Living On The Edge”

AMRAP 9

9 Hang Cleans
9 Thrusters
9 Pull-Ups

Rx - 75# / 55#
Rx+ - 95# / 65#
CRx - 115# / 80#

Intent:  Find the edge of the cliff but don’t fall off.  Take what we have learned this week and apply to medium length AMRAP.  Make each round as fast or faster than your previous one.  Weight the benefit of going unbroken or breaking up sets early.

EVERY TIME YOU DROP WEIGHT FROM ABOVE THE WAIST, YOU OWE 5 PENALTY BAR FACING BURPEES.

Thursday, August 9

Active Recovery

Warm-Up

1-Mile Run in the following intervals:

200m at 50% Effort
400m at 1-Mile Pace
400m at 50% Effort
600m at 1-Mile Pace

WOD

For Time:

100 Plate Burpees

At the top of every 2:00, including 0:00, perform 5 HRPU’s and 10 Air Squats

Wednesday, August 8

Strength

Clean Complex

E2MOM 20

2 Clean + 2 Jerk (Work on split jerk above 70%)

Work ^ To 80% of Best Clean

WOD

“Sprinter’s Remorse”

12-9-6

Power Clean
Bar Facing Burpees

Rx - 125# / 85#

Intent:  Dead sprint.  Outrun the pain that is bound is to come as soon as you take too long of a break.  Sub 3:00 is a very achievable score for many of our athletes.

Tuesday, August 7

Strength

SA DB Push Press

3 x 6 Each Arm

Use the strength as a good warm-up for the class.  Don’t go too heavy but focus on form and warming up the shoulders.

WOD

“Post Vacation Flush”

25/ 20 AB Cal Buy-In

-Then-

3 Rounds

20 DB Snatch (1,2)
20 DB Hang Clean & Jerk (10, 10)
40 DU’s

-Then-

3 Rounds

20 Box Jump Overs
20 AB Mat Sit-Ups
400m Run

-Then-

18 / 15 Cal Row Buy Out

 

Monday, August 6

Strength

Back Squat

5x5 ^ 80%

WOD

AMREP 8

20 Bar Over Burpees
10 Front Squats
300m Run
10 Bar Over Burpees
20 Front Squats

Rx - 95# / 65#
Rx+ - 115# / 80#
CRx - 145# / 100#

Score is total reps completed.  Run is worth 1.

Intent:  High volume medium length workout requires you to move the whole time.  Pick your breaks wisely.

Friday, August 3

“Freaky Friday”

AMRAP 5

12 Thrusters
6 Bar Facing Burpees
3 Wall Walks

Rest 3 Minutes

X 4

Pick up each round where you left off.

Rx - 95# / 65#

DO NOT DROP WEIGHTS FROM OVERHEAD or there is a 9 AB cal penalty.  Coach’s discretion.

Thursday, August 2

Active Recovery

“Cindy”

AMRAP 20

5 Pull-Ups
10 Push-UPS
15 Air Squats

Please don’t write your rounds on the floor, rig, walls or ceiling.  Yell your rounds out loud to hold yourself accountable.  This is a classic benchmark workout.

Wednesday, August 1

Strength

Back Squat

50% of 1-rep Max or bodyweight
:30 on / :90 off - 10-Minute Clock

5 Sets Max effort for :30 each set

Intent:  You should not fail during this :30 seconds or its too heavy.  Lighter is better.

WOD

3 RFT: 16-Minute Time Cap

400m Run
20 DB Snatch (R,L)
20 HRPU’s
40 DU’s - Scale 1:1

Rx - 50# / 35#

Score is time or reps completed.  243 total reps, run is worth 1.

Tuesday, July 31

Strength

Strict Press + Push Press

5 x 5 Strict Press + 7 Push Press @ 50% of Strict Press Max

Superset with:

4 x Max Effort Ring Dips

WOD

AMRAP 20

10 KB High Pull
10 Wall Balls
10 KB Swings
10 WB Sit-Ups
10 KB STOH (5,5)
200m Wall Ball Run

Rx - 53# / 35#ish

Monday, July 30

Strength

We are on a deload week, so take this time and work on going hard with little rest.  Lighter weights will prepare us for a really good push to 90+% in the coming weeks.

Snatch E2MOM 10

1 Snatch + 2 Hang Snatch + 3 Overhead Squat (Last set go for max reps OHS)

Work ^ to 60% of best Snatch.

WOD

AMRAP 12

800m Run Buy-In

9 Hang Squat Cleans
6 Bar Facing Burpees

Rx - 125# / 85#

If you cannot do the cleans unbroken, it is too heavy for the intent of deload week.  Scale accordingly.

Friday, July 27

Strength

E2MOM 12

2 Clean Pulls + 2 Squat Cleans

Working ^ To 75%

WOD

For Time:  18-Minute Time Cap

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

Power Snatch
HSPU
Bar Over Burpees

Rx - 95# / 65#

Intent:  Unbroken Barbell Cycling and HSPU’s if possible.  Know where your max sets are and stay away from hitting failure if you cannot hit big sets of HSPU’s.

Thursday, June 26

Active Recovery

500m Row Buy-In

-Then-

3 Rounds

40 Soccer Taps
40 DU’s
400m Run
20 4’ Skaters (1,1)
20 Plate Burpees
200m KB Farmer’s Carry (53# / 35#ish)

Wednesday, June 25

Strength

Tempo Front Squats

Tempo:  30X5

1 x 6 @40%
1 x 5 @50%
1 x 4 @60%
1 x 3 @70%

Do not rack your last rep without holding in the front rack for the full 5 seconds.

Superset with 3 x Max Set C2G Push-Ups

WOD

“Grace”

30 Clean & Jerk

Rx - 135# / 95#

The second in our series of benchmark WODs.  Intent here is nearly identical as last week’s Isabel.  If you can Rx the workout, great, establish a baseline for this benchmark.  If you cannot, scale to a weight you can do in under 5 minutes in order to hold intent.

Tuesday, July 24

Gymnastics Strength

E3MOM 9

Minute 1: 15 Controlled Arch To Hollow Swings (Bar and Ring)
Minute 2: 15 Supermans
Minute 3:  :30 Hollow Body Rocks

WOD - 25-Minute Time Cap

“Tackett’s Tuesday Grind”

For Time:

20/15 Cal Bike
500m Row
600m Run

-Then-

21-15-9

Deadlift
Wall Balls - 20# / 14#

Finish With:

1,200m Run

Rx - 185# / 125#
CRx - 225# / 155#

Monday, July 23

Take a moment and listen to James Hobart from CrossFit HQ discuss Intensity.  Great watch.

Strength

Squat Snatch E2MOM 10

Warm-Up to 75% of 1-rep Squat Snatch

4 @75%

IF you cannot complete 4 reps in 60 seconds, do not scale your weight, rather scale your reps accordingly.  You should have a minimum 60-second rest between sets.  Some will be able to complete higher reps in shorter period for multiple reasons, do not judge your Strength Session on the ability of others but keep in mind the intent is to get stronger and become more efficient.

WOD

“Risk vs. Reward”

AMRAP 3

21 Thrusters - 115# / 75#
21 Pull-Ups
Max Bar Facing Burpees

Rest 1 Minute

AMRAP 3

15 Thrusters
15 C2Bar Pull-Ups
Max Bar Facing Burpees

Rest 1 Minute

AMRAP 3

9 Thrusters
9 Bar MU’s
Max Bar Facing Burpees

You can stay on the ground now.

Rx - Pull-Ups in each AMRAP
Rx+ - C2Bar for AMRAP 2 and 3
CRx - As Written

Score = Total BFB completed from all 3 AMRAPs.  A 1-Rep penalty will be assessed for each rep not completed in any AMRAP.

Today’s Intent:  Get through all 3 AMRAPs.  This is about understanding your abilities and being able to choose the path that is best for your fitness.  Can’t string together C2Bar?  No problem, we can work on those another time but for this workout, focus on crushing the heavy thruster and getting to the Burpees with as much time as possible.  If the thruster is too heavy, don’t talk yourself into doing Rx just for the 2 letters, do what you can do.  Time is of the essence.  Use the 9-minutes of work today to get more fit!

Friday, July 20

Strength

Back Squat

4 x 4 ^ 83%

Superset with:

3 x 8 DB SL Romanian Deadlift

WOD

“Isabel”

30 Snatches For Time:

135# / 95#

Intent:  This is a benchmark workout and is designed to be a dead sprint.  Scale accordingly and note your score somewhere for future use.

Thursday, July 19

Active Recovery

WOD 1

AMRAP 10

18/15 Calorie Row
9 Burpee Over Rower

Rest 5 Minutes


WOD 2

AMRAP 10

15 Wall Balls
300m Run

Rest 5 Minutes


WOD 3

AMRAP 10

15 HRPU’s
50 DU’s

Wednesday, July 18

Gymnastics EMOM

E3MOM 12

Minute 1:  1 Strict + 2 Kipping + 3 T2B + 1 Bar MU (unbroken if possible)
Minute 2:  10 Lunge To Hand Stand
Minute 3:  10 Candlesticks

Intent with these movements is to be able to recognize your body in space, control your torso by controlling your midline.  Easier said than done but use this as a basis for repeating movements that work and eliminating movements that fail to allow proper movement.

WOD

“Deadman Walking” - Courtesy of 2017 Granite Games

5 Rounds For Time in Teams of 2:

20 Deadlifts
20’ HS Walk
20 HSPU’s
20’ HS Walk

Rx - 225# / 135#
HS Walk - 40’ OH DB Carry
HS PU Scale - 20 DB Strict Press

Tuesday, July 17

Strength

Strict Press + Push Press Complex

E2MOM 10

4 Strict Press + 6 Push Press @70% of 1-Rep Strict Press Max

WOD

3 Rounds: 25 Minute-Time Cap

15 DB Squats
15 Ring Dips
10 DB Snatch (1,2)
10 DB Push Jerk (5 each hand)
400m Run

Rest 1 Minute Between Rounds

Rx - 50# / 35#
CRx - 70# / 53# KB (used in place of DB)

Score for the day is the is your slowest completed round.  If you get time capped on the 3rd round, your score is your total reps completed.

Monday, July 16

Strength

1 1/4 Front Squats

3 x 6 - AHAP

Get warm and practice this movement before starting your first working set.  The intent is to Front Squat as normal below parallel, fire out of the hole and when you reach 1/4 of the way ABOVE parallel, return below parallel and then complete the front squat for 1 rep.  When performed properly and with proper load, this will teach you how to explode out of the hole.  This is also extremely taxing on your core.  Low volume for maximum intensity.

WOD

3 Rounds of:

6 OH Squats
9 Pull-Ups
6 Bar Over Burpees

25 Recovery Air Squats (Think :60 of active rest)

3 Rounds of:

5 Bar Over Burpees
10 OH Squats
5 Pull-Ups

Rx - 115# / 75#
Rx+ - 135# / 95#
CRx - 155# / 105# & Chest 2 Bar Pull-Ups

Score for the day is total time to complete all 6 rounds including the :60 of recovery air squats.

Intent today is critical to start recovering differently.  Are you just too out of breath to keep moving in your metabolic conditioning?  Me too, let’s change how we quickly we can recover by actively recovering during some of our training sessions.  Can you return your heart rate to normal in :60 of air squats?  Let’s try it!

Some days we train, some days we grind and even fewer days should we compete.  Everyday should have an intent for your own journey.  What do you need to work on today so you can be better tomorrow?  Our goal is to give you the tools to recognize your needs and provide you with new ways to alter your behavior toward change.

 

Friday, June 13

Strength

Snatch Barbell Cycling

EMOM 6

1 Power Snatch + 2 Squat Snatches

Take 10-Minutes to Warm Up to 75% of 1-Rep Max and use that weight for all 6 working sets.

WOD

3 RFT:

15 Snatch
200m Run
15 Thrusters
200m Run

Rx - 95# / 65#

Thursday, June 12

Active Recovery

EMOM 12

Min 1 - :40 Handstand Hold
Min 2 - :40 Max V-Ups
Min 3 - :20 Top of Ring Hold :20 Bottom Ring Hold

WOD

AMRAP 24

Conga Line - Teams of 3 or 4

15/12 Cal Row
200m Run
10 Plate Burpees
25’ Handstand Walk or 50’ Double OH KB Carry (Down and back)
10 Pistols or 25 Air Squats

Choose whatever weight your TEAM needs to use on the OH KB Carry, have fun and get after it together!  Introduce yourself to somebody new and invite them to join your team.

Wednesday, June 11

Strength

Deadlift

5 x 4 ^ 80%

Take 20 Minutes to complete the 5 working sets.  Take adequate rest between sets.

WOD

21-15-9

DU’s
Box Jumps
HSPU’s

CRx DU’s - 42-30-18

Time Cap:  12-Minutes

Tuesday, July 9

Strength

Back Squats

4 x 6 ^ 75%

Superset:

3 x 6 SL DB Romanian Deadlift

WOD

#TackettsToolShedTricks

AMRAP 20

10 Wall Balls
5 Pull-Ups
10 SA Hang Clean & Jerk (5,5)
5 Chest 2 Bar or Bar Muscle-Ups
10 SA Walking Lunges (Alternate Arms Each Round)

Rx and CRx - 50# / 35#
Rx - Chest 2 Bar
CRx - Bar Muscle-Ups

In order to receive a CRx for today, all movements must be done unbroken for the entire 20 minutes.

Monday, June 9

Strength

Tempo Strict Press - 30x5

4 x 4 @60%

It is extremely important to work on our static overhead position and negative descend to strengthen our soft tissues, tendons and ligaments.  These are building blocks for healthy shoulders.

*WOD

4 Rounds each of:

4:30 on / 1:00 off

4 Squat Cleans
8 Bar Facing Burpees
12 Toes 2 Bar

Rx - 155# / 105#
Rx+ - 185# / 115#
CRx - 205# / 125#

WOD Notes:  Pick up each round where you left off, DO NOT start over.  Goal of the workout is to be consistent across each of the 4 rounds.  Coming out hot is what we are trying to avoid here.  Choose a weight that you can manage across the total workout not just the first 2 rounds.

*Courtesy of Brute Strength Training

Friday, June 6

Strength

Snatch

1 x 4 @50%
1 x 3 @60%
1 x 3 @70%
1 x 2 @80%
1 x 1 @85%

Take 15-20 Minutes to work through these sets as singles.  Reset each rep and rest 60-90 seconds between sets.

WOD

AMRAP 4

9 Bar Facing Burpees
12 Power Snatch - 95# / 65#

Rest 2 Minutes

AMRAP 4

9 Toes 2 Bar
9 Power Snatch - 115# / 75#

Rest 2 Minutes

AMRAP 4

9 Chest 2 Ground Push-Ups
6 Power Snatch - 135# / 95#

Scaled Version - Use 9 Reps as your rep scheme for Snatch each round and keep the weight the same.

Thursday, July 5

Active Recovery

Handstand Walk / Hold Practice

Get comfortable getting upside down.  Spend 10 minutes with Handstand Walk Progressions.  If you can walk on your hands, spend this time working on efficiency pace.

Progressions:

1.  Lunge To Handstand Weight Transfer - Work on getting your feet up and together under control.
2.  Handstand Hold - If you can get upside down, work on your control in a hanstand hold.
3.  Handstand Shoulder Taps - Work on tapping you shoulder as you transfer your weight in a handstand (start up against the wall)
4.  Handstand Plate Transfer - Work on getting up and off of 25# plates - move back and forth between the ground and up on the plates. (start on the wall)

WOD

4 Rounds For Time:

400m Run
30 Air Squats to a Wall Ball (weight of ball is irrelevant)
20 Hand Release Burpees

Each rep your glutes must come in contact with the wall ball or do not count it as a rep.  Stand all the way up and open your hips to complete the rep.

Wednesday, July 4

We are open July 4 at 10AM ONLY!  Come join us as we celebrate our freedom and the greatest country on earth for a Partner HERO WOD!

Double “Three Wisemen” with a Partner

AMRAP 8

10 Hang Squat Snatch (135/95 lb)
20 Bar-Facing Burpees

Rest 2 minutes

AMRAP 8

20 Power Cleans (135/95 lb)
40 Pull-Ups

Rest 2 minutes

AMRAP 8

30 Box Jump-Overs (24/20 in)
60 Wall Balls (20/14 lbs)

Scaling

Rx weights are shown above
The “Scaled” version uses a 95/65 lb barbell
The “Elite” version uses a 185/135 lb barbell

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.

Tuesday, July 3

Conditioning

AMRAP 12

5 OHS
15 HSPU’s
30 DU’s

Rx - 125# / 85#
Rx+ - 155# / 105#
CRx - 185# / 125#


Strength

Power Clean E2MOM 12

1 Power Clean + 2 Squat Cleans @ 65%

Monday, July 2

Strength

Tempo Front Squats

31X5 (3down, 1 bottom, xplode up, 5 top)

4 x 6 - starting at 40% ^ to AHAP

Work in small groups and have a partner help you count.  Coaches will start a running clock to keep your counts accurate.

WOD

*3 RFT:

5 Hang Clean
6 Front Squats
7 STOH
300m Run

Rx - 115# / 75#
Rx+ - 125# / 85#
CRx - 135# / 95#

*In order to receive an Rx, Rx+ or CRx today, the entire complex must be done unbroken.  If you break, you may continue on and NOT receive the Rx or you may recover and try again.  Intent is to use the run to flush the lactic acid out of our shoulders and legs while working on barbell cycling and hanging on longer than we think we can.

Friday, June 29

Strength and Conditioning

For Time:  30-Minute Time Cap

50 Power Cleans

Intermediate - 135# / 95#
Rx - 155# / 105#
Rx+ - 185# / 125#
CRx - 225# / 155#

Choose a weight that you cannot do unbroken.  This is Strength & Conditioning, intended for you to learn to lift heavy weight under duress.

At the top of every 3:00, including minute 0:00 perform 10 Air Squats and 5 Bar Facing Burpees (in any order)

*Extra Credit Conditioning

From a rested and recovered state:

15/12 AB Cals using only your ARMS
Rest 2 Minutes
15 / 12 AB Cals using only your LEGS

Thursday, June 28

Heat Alert

It’s going to be super hot Thursday, so take active recovery very seriously and let’s not overdue anything today as we prepare for a great Friday workout.  Keep yourself hydrated all day.

Active Recovery

Take plenty of time and work through the following warm up:

AMRAP 8

10/7 AB Cals
10 Standing Broad Jumps
50m KB Farmers Carry (Each Hand)
10 HSPU’s

WOD

4 Rounds
:40 on / :20 off

Cal Row
Wall Balls
T2B
Plate Burpees
Rest 1 minute

No Score Today.  Work on :40 sprints and short recovery.

Wednesday, June 27

Strength

Thrusters

1 x 10
1 x 8
1 x 6

Working ^ to AHAP for 6.  Record 6-Rep weight on whiteboard.

Superset:

3 x Max Set of Plate deficit C2G Push-Ups

WOD

AMRAP 12

800m Run Buy-In

35 DU’s
10 Deadlift
10 Box Jump Overs

Rx - 135# / 95#

Tuesday, June 26

Strength

Snatch Complex

E2MOM 14

1 Power Snatch + 2 Hang Snatch + 3 OHS

Working ^ to 80% of your 1-per Max Power Snatch

WOD

21-15-9

10-Minute Time Cap

*Hang Snatch
Pull-Ups

200m Run After Each Round

Rx - 75# / 55#
*Dropping the bar from above the waist will result in a 5 BFB Penalty.  Coach’s discretion.  #savetheplates

Intent - Go big on the sets of Hang Snatch and take some chances.

June 25

Strength

Pyramid Back Squat

Using 50% of your 1-rep Max or your bodyweight, (typically whichever is lighter) perform the following Back Squat Pyramid:

1-3-5-7-9-7-5-3-1

Coaches will set a 10-minute clock after you warm up and your goal will be to complete the pyramid in under 10 minutes.  You must rack the weight after each set but there is not set time for how long you must rest.  Most importantly is to take the load and work on perfect back squat form and focus on repeating that form even as your legs fatigue.

WOD

4 RFT:

“New Day”

20 Plank Rig Burpees
20 Push Press - 95# / 65#
20 KB / DB Split Jumps - 53# / 35#

*Everybody will not have their own equipment in classes that are over 20 people.  We will stagger the start by 2 minutes in those classes.

Friday, June 22

Strength

Squat Snatch

1 x 4 @45%
1 x 4 @55%
1 x 3 @65%
1 x 3 @75%

*WOD

For Time: 10-Minute Time Cap

3-6-9-12-9-6-3

Hang Squat Clean
Bar Facing Burpees

Rx - 115# / 75#
CRx - 135# / 95#

*CRx is courtesy of The Granite Games Qualifier Workout #4

Thursday, June 21

Active Recovery

DU Practice

Grab a rope and spend the first 10 minutes of class working on DU’s.  If you are efficient at DU’s, perform the following:

EMOM 10

:30 on :30 off

Try to match your DU’s each round.

WOD

AMREP 6

3-Minutes Max Assault Bike Calories
3-Minutes Max Ab Mat Sit-Ups

Rest 2 Minutes

AMREP 6

Max Calorie Row

Rest 2 Minutes

AMREP 6

800m Run
Max Plate Burpees

Wednesday, June 20

Strength

Clean & Jerk

E2MOM 16

3 Clean & Jerk (Not Touch N Go)

Take 8 sets and work ^ to 65% - You may power or squat your clean.

WOD

For Time: 10-Minute Time Cap

30/25 cal row buy-in (We will stagger the start by 3 minutes)

25 Deadlift
25 Box Jump Overs
25 Toes 2 Bar

Rx - 155# / 105#
Rx+ - 205# / 140#
CRx - 245# / 165#

Intent:  This should be a sprint including the row.  Do not pace but find a speed you can maintain if you are efficient at all movements.  If you see a sticking point, know what will slow you down and plan accordingly.

Tuesday, June 19

Strength

Back Squat

1 x 10 @45%
1 x 8 @60%
1 x 6 @75%
1 x 5 @80%

Super Set with DB SL Romanian Deadlift:

3 x 6 Each Leg

WOD

For Time:  25-Minute Time Cap

50-40-30-20-10-20-30-40-50
5 - 4 - 3 - 2 - 1 - 2 - 3 - 4 - 5

DU’s - 2:1
Snatch

400M Run Buy-In and Buy Out

Rx - 95 / 65
Rx+ = 135 / 95
CRx = 185 / 125

Monday, June 18

Strength

EMOM 19

Minute 1: Strict Press
Minute 2: Push Press
Minute 3: Push Jerk
Minute 4: Rest

Use 65% of Strict Press Max

Rx - 4 /8 / 12
Rx+ - 5 / 10 / 15
CRx - 6 / 12 / 18

This complex is measurable and repeatable.  We have done this complex at 55% and 60%, as we move up in % of our new reps, scale rep scheme according to your ability.  Get all the reps is more important than overworking and failing a set.

WOD

AMRAP 4

6 Thrusters
9 Pull-Ups
6 Bar Over Burpees

Rest 3 Minutes and Repeat

Rx - 125# / 85#

There are 21 reps in each round.  Score is combined reps of both AMRAPs.

Friday, June 15

Strength

Squat Snatch

1 x 3 @40%
1 x 3 @50%
2 x 3 @60%

Week 1 getting us back in the groove with our new strength #‘s and working on squatting each rep while its light.  Concentrate on your setup, pull and turnover with the light weight as we rebuild our technique.  If you’ve been stuck at a # or feel you didn’t hit the max you should have, bump up your max 10# and push through your plateau.  You should not be missing at these #‘s however.

WOD

AMRAP 8

6 Deadlift
9 Bar Over Burpees
12 Toes 2 Bar

Rx - 205# / 135#
Rx+ - 225# / 155#
Crx - 275# / 185#

Thursday, June 14

Active Recovery

HS Holds Max Effort
Immediately Perform 12 Push-Ups
Rest 2 Minutes
3 Rounds

Partner WOD

4 Rounds

Every 3 Minutes each pair must complete:

30 Wall Balls
25 Sit-Ups
20 Air Squats

With remaining time:

Max Partner Over Burpees

Rest 3 Minutes

Score is total max partner over burpees for each round.  Keep a running total for the whole workout.

 

Wednesday, June 13

Active Warm-Up

Run 1 Mile in the following sequence NFT:

200m @50%
200m Walk
200m @75%
200m Walk
200m @Max Effort
200m Walk
200m @Max Effort
200m Walk

WOD - 30-Minute Time Cap

6 RFT:

6 Thrusters - 95# / 65#
6 HSPU’s
6 Burpee Pull-Ups
6 DB Snatch (Each Arm) - 50# / 35#
6 KB Swings - 70# / 35#
6 Box Jump Overs - 24” / 20”

CRx - Strict HSPU’s and Burpee Bar or Ring MU’s

 

Tuesday, June 12

Strength

Deadlift

Establish a new 1-Rep, 3-Rep OR 5-Rep Max

Do not feel like you have to work to a heavy single in order to gain strength and train deadlift.  Do what you are comfortable doing and we can help you establish a good max based upon the reps you hit.  Deadlift requires great form in order to move maximum weight safely.

WOD - 10-Minute Time Cap

50-40-30-20-10

DU’s - 2:1

Perform 5 Hang Squat Cleans after every round.

Rx - 135# / 95#

Monday, June 11

Strength

Front Squat

1 x 10 @40%
1 x 8 @50%
2 x 7 @60%

New strength cycle starts today, use your new %‘s to push yourself and focus on great form.

WOD

“Ladder Run”

AMREP 16

2,2,4,4,6,6,8,8,10,10,12,12, etc…

OHS
Chest 2 Bar

At minute 4, 8 and 12 Run 400m

Rx - 115# / 75#
Rx+ - 135# / 95#
CRx - 165# / 115#

 

Friday, June 8

Strength

Review Clean & Split Jerk

Establish a new 1-Rep Max

WOD

“Thruster Hell”

AMRAP 5:

3 Thrusters
5 Burpee Toes 2 Bar

Rest 2 Minutes

AMRAP 5:

15 Empty Bar Thrusters
5 Burpee Toes 2 Bar

Rx - 125# / 85#
Rx+ - 155# / 105#
CRx - 185# / 125#

Intent:  Straight muscle fatigue.  We are going to use maximum effort to hit our 3 Thrusters unbroken, then we will unload the bar and hit muscle fatigue on the lightweight Thruster.  DO NOT choose a weight that you cannot go unbroken on, period.  Breaking will result in a no rep and you will have to start the set over.  Unless of course you are scaling, then you may break whenever necessary using perfect form.

For the Burpee Toes2Bar, treat these just like a burpee pull-up and make sure you’re arms are at full extension starting the rep and do not go through these methodically.  Sprint these for maximum intent.

Thursday, June 7

WOD

Accumulate PR’s of the following:

1600m Run

-Rest 5 Minutes-

1600 Meter Row

-Rest 5 Minutes-

100 Plate Burpees

Take the remainder of class and work on any weaknesses with a coach.

 

 

 

Wednesday, June 6

WOD

AMRAP 11

6 Burpee Box Jump Overs - 24” / 20”
9 HSPU’s
12 Pistols (1,2)

Rest 8 Minutes

AMRAP 11

40 DU’s
20 Wall Balls
10 Power Snatch - 135# / 95#

CRx - 45# Plate Deficit HSPU’s and Squat Snatch

 

 

Tuesday, June 5

Strength

Deadlift

EMOM 10

8 Deadlift @185# / 125#
5 Bar Facing Burpees

Scale weight so you can do the reps unbroken but difficult.

WOD

For Time:

21 Pull-Ups
21 Squat Cleans
Run 200m

15 Pull-Ups
15 Squat Cleans
Run 400m

9 Pull-Ups
9 Squat Cleans
Run 800m

Rx - 115# / 75#
Rx+ - Chest 2 Bar on the sets of 15 and 9
CRx - Chest 2 Bar on set 15 and Bar MU on set 9

Monday, June 4

Strength

Front Squat

Establish a new 1-rep max Front Squat

Get good and warm and make big jumps until you get to your 90%, don’t fatigue your legs by attempting several reps under you max.

WOD

10 RFT:  20-Minute Time Cap

5 Plate Burpees
10 STOH

Rx - 95# / 65#

At the top of every 5 minutes, including minute 0, run 200m

Friday, June 1

Strength

Take 20-Minutes to establish your 1-rep max Snatch

WOD

21 OHS
42 DU’s

15 OHS
30 DU’s

9 OHS
18 DU’s

RX - 115# / 80#
RX+ - 135# / 95#
CRX - 165# / 110#

Intent:  Big sets, go fast.  Rep scheme is descending so know your ability and drop the hammer before you think you can.

Thursday, May 31

Active Recovery

Warm-Up

3 Rounds Not For Time:

10 Wall Ball Squat Cleans
20 Uneven Push-Ups, 10 Each Side (One Hand On 45# or 25# Plate, Other Hand On Floor)
30 Jumping Jacks
7 / 5 Cal AB

-Then-

Stretch or Foam Roll any tight areas for 2-3 minutes

WOD

AMRAP 15

500m Row Buy-In (For Time)

- With Remaining Time -

20 Wall Balls
20 Reverse Burpees
20 Walking Lunges (1,2)

Rx - No Hands On Ground For Reverse Burpees

Wednesday, May 30

Strength

3 x 3 SA DB Strict Press + 6 Push Press (Each Arm)

Superset with:

Barbell Romanian Deadlift

3 x 8

Weight should be on the light side.  Use these sets to really stretch out your tight hamstrings.

WOD

4 RFT:  15-Minute Time Cap

12 HSPU’s
10 DB Hang Snatch (5 each arm)
300m Run

Rx - 50# / 35#
CRx - Strict HPU’s

Tuesday, May 29

WOD

5 Rounds For Time:  18-Minute Time Cap

12 Power Clean
9 Squat Clean
6 Thrusters

Rest 1-Minute Between Rounds (You must take the 1-Minute Rest)

Rx - 95# / 65#
CRx - ALL Rounds Unbroken - Touch -n-Go Power Cleans directly into touch-n-Go Squat Cleans, directly into Thrusters.  Do not give yourself a CRx if the weight rests on the ground at all.

Intent:  Take chances and go unbroken if you can.  The 1-Minute rest is just enough to gather your thoughts, catch your breath and go hard again.  Hold yourself accountable on the 1-minute break and do not allow yourself more than the time allotted to recover or you will lose the intent.

*Barbell Conditioning Courtesy of Brute Strength

Strength

Snatch Work - Wednesday we will be maxing out on Snatch for our new cycle.  Take some time today and work on technique and ask a fellow athlete or coach to watch your set-up, pull and turnover.  Do not lift above 50% today, we are only doing drill work to prepare for a great day of maxing on Wednesday.

Example drills would include:

3 x 5 Snatch Pulls
4 x 1 - 3-Position Snatch - Below the Knee, Above the Knee and Full Squat Snatch

Memorial Day

Hero WOD

“Murph”

For Time:

1 Mile Run

100 Pull-ups
200 Push-ups
300 Air Squats

1 Mile Run

Friday, May 25

Strength

AMREP 7

1 Clean + 1 Squat Clean = 1 Rep

Warm-Up to 1 of the following weights.

Scaled - 95# / 65#
Rx - 135# / 95#
Rx+ - 165# / 110#
CRx- 205# / 135#

WOD

“Nethertons”

Today we say goodbye to 4 of our favorite people in the world.  John, Bridget, Graham and Sloane, we will miss you so much.  This workout are some of Bridget’s favorite movements that she dominates most of us with.  When you see them, wish them luck and don’t make Bridget cry.

5 RFT:

40 DU’s - Scale 2:1
20 Hang Cleans - 155# / 105#
20 Wall Balls - 20# / 14#
20 DB Snatch - 50# / 35#
400m Run

 

 

Thursday, May 24

Partner Active Recovery

AMRAP 35

100 Double 45# Plate Soccer Taps, 1,2 (stack 2 45# Plates)
25 Empty Bar Thrusters
100 Box Step Overs - 24” / 20”
25 Empty Bar Thrusters
100 Donkey Kicks
25 Empty Bar Thrusters
100 4’ Skaters (Approximate - all the mats are 4’ wide)
25 Empty Bar Thrusters
100 Weighted Sit-Ups - 20# / 14#
25 Empty Bar Thrusters

Wednesday, May 23

Warm-Up

Coach’s Choice

WOD

AMREP 25

60/45 Cal Row
60 Plate OH Walking Lunge (1,2) - 45# / 25#
60 KB Swings - 53# / 35#
60 Power Snatch - 125# / 85#
60 Rig Burpees
60 Air Squats

*Stagger start in groups of 8 by 5 Minutes

Tuesday, May 22

Strength

Back Squat Max

Take 15 Minutes to establish a new 1-rep Back Squat Max.

WOD

For Time:  20-minute Cap

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

Deadlift
Power Clean
PUSH PRESS (No Jerk)

800m Run Buy-Out

Rx - 95# / 65#
Rx+ - 115# / 80#
CRx - 135# / 95#

Intent - Push Press is much harder than Push Jerk, make sure you are not jerking the weight to get it overhead.  Choose a weight that you could do each set unbroken.

Monday, May 21

Strength

Double DB Shoulder Press Complex
Use a challenging weight, climbing each set if its too light.  You should not fail a rep however.

4 x:

3 Strict Press + 4 Push Press + 5 Push Jerk

WOD

AMREP 6

3,3,6,6,9,9,12,12,15,15,etc

OHS
Toes2Bar
5 Bar Facing Burpees

Rest 4 Minutes

AMREP 6

OHS
Toes2Bar
5 Bar Facing Burpees

Rx - 95# / 65#
Rx+ - 115# / 80#
Crx - 135# / 95#

There is ONE score for the day.  After the first AMREP 6, rest 4 minutes and continue where you left off starting the next AMREP 6.  Burpees DO NOT count in your total score.  If the workout ends while doing burpees, your score is the last rep of Toes2Bar you completed

Friday, May 18

Strength

E2MOM 12

1 Power Snatch + 3 OHS + 1 Squat Snatch
Working ^ To AHAP

WOD

For Time:  15-Minute Time Cap

40 Clean & Jerk
40 Bar Over Burpees
20 HSPU’s
20 Bar MU’s

Rx - 135# / 95# and C2B Pull-Ups
Rx+ - 135# / 95# and Bar MU’s
CRx - 155# / 105# and Bar MU’s

Thursday, May 17

Active Recovery

EMOM 12

:40 on :20 Off

3 Rounds

Hollow Body Rocks
Right Side Plank
Left Side Plank
Handstand Hold on Wall or Headstand Hold on Wall

WOD

AMRAP 18

20 Bar Facing Burpees
20 Back Squats (From the floor, set the barbells down gently)
20 Ab Mat Sit-Ups
200m Plate Pinch Carry - 25# / 15#

Rx - Empty Bar and 50# / 35# DB’s or 53# / 30# KB’s

 

Wednesday, May 16

Strength

6 Rounds - 1 Minute Stations

Station 1:  3-5 Strict Pull-Ups or Jumping Negatives
Station 2:  3 Power Clean ^ AHAP - Singles
Station 3:  Rest

WOD

AMRAP 9

15 Wall Balls
12 Power Snatch - 75#/55#
9 T2B

 

Tuesday, May 15

Strength

Tempo Back Squat

32X2

1 x 3
1 x 4
1 x 5
1 x 6 - Approx. 50% of 1-Rep Max

WOD

For Time:  30-minute Gratuitous Cap

Rx - 60 Thrusters - 95# / 65#
Rx+ - 85 Thrusters
Crx - 100 Thrusters

Run 600m Every 4 Minutes including at minute 0:00

Monday, may 13

0:00-10:00

Warm-up and get shoulders loose

10:00-15:00

Review technique for each lift

15:00-35:00

Strength

Work ^ To 1-Rep Max Strict Press, Push Press & Push Jerk - All from the rack.

This progression allows us to continue moving up to the movement that can handle more load.  As you hit your max at one movement, move to the next movement and continue to you max lift.

We are moving testing up as we finish writing our summer strength program.  The way the dates fall, we need to get started the first week of June on our new programming.  In order to keep our bodies fresh, we will be spacing out our testing in order to give you time for make-up lifts should you miss a day.  We will be lifting more on the light side now through Memorial Day Murph as we want to be strong and rested for our max days.  Be careful to not overtrain, testing max effort lifts takes more out of you physically than you realize so trust what we are doing and its ok to NOT be sore through this process.  Rest, recover and crush goals!

Let’s start filling up that PR BOARD!

35:00-40:00

Review WOD movements and set up

45:00-55:00

WOD

AMRAP 10

1600m Run Buy-In

-then-

Max Rounds of Cindy with remaining time.

5 Pull-ups
10 Push-ups
15 Air Squats

Score is total rounds and reps of Cindy completed.

Thursday, May 10

Active Recovery

Rx - Assemble Midwest Monster Obstacle Course in Landreth Park For Time at 11:00am

Super Scaled Version, Perform the following:

AMRAP 25

100 DU Buy-In

-Then-

200m Run
20 Plate Burpees
200m Run
20 Plate G2OH - 45# / 25#
200m Run
20 Pull-Ups

Wednesday, May 9

Strength

SL DB Romanian Deadlifts

3 x 6 Each Leg

Push-Up Pyramid 1-10-1

Rx - Teams of 4
Rx+ - Teams of 3
CRx - Teams of 2

WOD - 12-Minute Time Cap

800m Run Buy-In

Then

3 Rounds For Time:

9 Burpee Box Jump Overs
6 Hang Snatch
3 Wall Walks

Rx - 95# / 65#
Rx+ - Go Faster
CRx - Murder this workout.

Pace the run just enough to move quickly through the 3 rounds and go hard.  Light, fast and fun!

 

 

Tuesday, May 8

Strength

EMOM ALAP

1 Clean & Jerk
2 Bar Facing Burpee

Continue adding 1 Rep Of Clean & Jerk each minute until failure.

Rx - 95# / 65#
Rx+ - 135# / 95#
CRx - 155# / 105#

Choose a weight that you could do unbroken for at least 10 reps when fresh.

WOD

Fight Gone Tuesday

1-Minute Stations, Running Clock, 1-Minute Rest Between Rounds

3 Rounds

Cal Row
HSPU’s
DB Snatch - 50# / 35#
KB Swings - 70# / 53#
Wall Balls
Rest

Score is Total Reps of all 3 Rounds.

Monday, May 7

Strength

Snatch Complex

E2MOM 12

1 Squat Snatch + 5 Overhead Squat + 1 Hang Squat Snatch

Work ^ Heavy As Possible Unbroken Set For The Day.

WOD

For Time:  13-Minute Time Cap

30 Front Squats
600m Run
20 Front Squats
400m Run
10 Front Squats
200m Run

Rx - 135# / 95#
CRx - 155# / 105#

Friday, May 4

Strength

Clean Complex

E2MOM 12

1 Power Clean - Drop and Reset
1 Squat Clean + 3 Front Squats - Drop and Reset
1 Power Clean

This complex has 6 sets, working up to a heavy Complex of the 6 reps.  Attempt to complete in :30 for :90 recovery.

WOD

For Time:

AMRAP 7

3 Burpee Box Jump Overs
15 DU’s
3 Burpee Box Jump Overs
15 Thrusters - 75# / 55#

Rest 4 Minutes

AMRAP 7

3 Bar Over Burpees
6 T2B
3 Bar Over Burpees
6 Thrusters - 135# / 95#

 

 

Thursday, May 3

Active Recovery

Long Stretching Session


AMRAP 25

10 HR Rig Burpees
10 Wall Ball Slams - 20# / 14#
20 Air Squats
10 Cross Body DB Snatch (5,5)
10 Deficit C2G Push-Ups - 45# / 25#
20 Air Squats

Wednesday, May 2

PRE-WOD

For Time:  4:00 Time Cap

50 DU’s - Scale 2:1
250m Row
50 DU’s

Score = Time to complete or Reps completed in 4 minutes.


HERO WOD

“DT”

5 Rounds For Time:  20-Minute Time Cap

12 Deadlifts
9 Hang Power Cleans
6 Push Jerk

Rx - 155# / 105#
CRx - 205# / 125#

Tuesday, May 1

Strength

Back Squat

E2MOM 10

:20 on 1:40 off

Warm-Up to a weight that is roughly your bodyweight OR 50% of your 1-rep Max.

WOD

600m Run
30 Plate Burpees
10 OH Plate Walking Lunges (1,1) - 45# / 25#
10 DB Hang Clean & Jerk (5,5) - 50# / 35#

600m Run
20 Plate Burpees
10 OH Plate Walking Lunges (1,1)
10 DB Hang Clean & Jerk (5,5)

600m Run
10 Plate Burpees
10 OH Plate Walking Lunges (1,1)
10 DB Hang Clean & Jerk (5,5)

Monday, April 29

Strength

Deadlift

1 x 3 @60%
1 x 3 @65%
1 x 3 @70%

Use the heavy deadlift from last Monday for your % work.

WOD

AMRAP 12

10 Power Snatch
5 Bar MU’s - C2B 2:1
10 HSPU

Rx - 125# / 85#
CRx - 165# / 105# and Strict HSPU’s

Friday, April 27

Strength

Front Squats

5 x 3 - Rest 2 Minutes Between Sets

Start at 40% and work ^ To 75%

WOD

For Time:

9 Hang Squat Snatch
12 OHS
9 Bar Facing Burpees
45 Wall Balls

9 Hang Squat Snatch
12 OHS
9 Bar Facing Burpees
30 Wall Balls

9 Hang Squat Snatch
12 OHS
9 Bar Facing Burpees
15 Wall Balls

Rx - 95# / 65#
CRx - 135# / 95#

 

Thursday, April 25

Active Recovery

Standing Broad Jump

3 Attempts For Max Distance


Conditioning

30-Minute Running Clock

Run 800m For Time

- Rest 10 Minutes -

Run 1 Mile For Time

Today is about reducing the HIIT we typically do.  Use today to gain a benchmark for where you are with running different distances at different intensity.


3 scores today.  Best broad jump, 800m run time and 1-mile run time.

Wednesday, April 25

Strength

EMOM 19

Minute 1: 6 Strict Press
Minute 2: 12 Push Press
Minute 3: 18 Push Jerk
Minute 4: Rest

Use 55% of Strict Press UNLESS you did not fail last time we did this complex, then increase to 60%

WOD

AMRAP 12

40 DU’s - 2:1
20 Pull-Ups
10 DB Snatch - 50# / 35#

Tuesday, April 24

Strength

Power Clean Complex E2MOM 8

70% of Best Clean

1 Power Clean + 2 Hang Clean + 1 Squat Clean


WOD

4 RFT:  16-Minute Time Cap

6 Clean & Jerk
9 Standard Military Push-Ups
12 Toes 2 Bar
300m Run

Rx - 115# / 75#
CRx - 155# / 105#

Monday, April 23

Class Schedule for Monday

5am, 6am and 9am Functional Fit

GYM CLOSED - 10:30am - 3:30pm

11am Brian Taylor Visitation - 1pm - Celebration of Life at Hope City Church

4:30pm, 5:30pm, 6:30pm and 5:30pm Functional Fitness

Strength

Deadlift Form Review

15 Minutes to work ^ to a heavy deadlift for the day

WOD

AMREP 5

21-15-9

Front Squat - 115/75
Bar Over Burpees

Max DB Snatch (50/35) with remaining time.

- Rest 4 Minutes -

AMREP 5

21-15-9

Box Jump Overs
Wall Balls

Max DU’s with remaining time.

Score for both AMREP’s is the max portion at the end.  If you do not complete the 21-15-9, your score is -reps not completed.

Friday, April 20

Strength

Warm up to 75% of 1-Rep Squat Snatch Max.

AMREP 3

Hang Squat Snatch with 75% of 1-Rep Squat Snatch Max

WOD

For Time:  30-Minute Time Cap

2400m Run
80 Thrusters

Rx - 95# / 65# - Do Not Drop Bars Less Than 95# From Overhead.  Bring to your waist before dropping.

Break up the reps however you wish.  Complete the prescribed volume in as few or as many different sets as your heart desires.  Choose wisely.

 

Thursday, April 19

Active Recovery

:60 on :60 off

3 Rounds

Max Calorie Row
Rest
Max Wall Balls
Rest
Max Assault Bike Cals
Rest
Max Plate Deficit Push-Ups (45# / 25#)
Rest
Max Wall Walks (Chest touches the wall and the ground)
Rest

Score for the day is the total reps of your LOWEST round.

Wednesday, April 18

Strength

SA DB Military Strict Press (Seated)

4 x 6 each arm

Superset with:

3 x 50 ft. Back Rack Walks @ Approx. 50% of Back Squat Max

Start At Rig, Walk to Black Mats and Back = 1 Set

WOD

AMRAP 16

9 C2Bar Pull-Ups
400m Run
12 Burpee DB Snatches - 50# / 35# (alt. arms)

 

Tuesday, April 17

Strength

E2MOM 16

2 Power Clean
2 Thruster
2 Clean Grip OHS

Work ^ AHAP.  You cannot go up in weight until you have completed the rep scheme unbroken / Touch-N-Go.  This is 8 Sets, so plan your jumps accordingly.

WOD

1 Round For Time:  7-Minute Time Cap

50 DU’s (3:1)
25 Squat Cleans
200m Sprint

Rx - 135# / 95#

April 16

Strength

Back Squat

1 x 8 @60%
1 x 6 @70%
3 x 4 @85%

The first 2 sets are used to prime your legs for 3 sets of heavy squats.  Vary your speed on your warm-up sets and vary your tempo in the bottom.  This will allow you to be ready for the heavy load at 4 reps.  Failing your 4th rep may happen, note where you failed and work to complete this complex moving forward.  If you want to improve your Olympic lifts, it all starts with moving heavy weight in the back squat.


WOD


AMRAP 7

5-10-15-20-25 etc…

WB Air Squats - 20# / 14#
STOH
Toes2Bar

Rest 3 Minutes

AMRAP 7

Start Where You Left Off & Continue Climbing The Ladder

Rx - 95# / 65#
CRx - 135# / 95#


Extra Credit Metabolic Conditioning (Complete on your own after being recovered at minimum 7 minutes)

EMOM 15

Level 1 - 8 Bar Facing Burpees
Level 2 - 10 Bar Facing Burpees
Level 3 - 12 Bar Facing Burpees

This conditioning is meant for those not able to maintain pace during workouts over 5 Minutes or those wanting to increase Aerobic Capacity. There is no shortcut to building a better engine so choose a rep scheme that pushes the limits of your current conditioning.  If you easily complete the EMOM with the rep scheme chosen, take note and try again another time by upping the rep scheme.

Friday, April 13

Strength

Deadlift EMOM 14

Even:  8 @50% of 1-Rep Max
Odd:  15 Second Static Hold

VOORHEES 13

4 RFT:
7 Squat Snatch
Run 300M

Rx - 115# / 75#
CRx - 165# / 105# - Each missed rep, stop and perform 6 Penalty Bar Facing Burpees

Thursday, April 12

Active Recovery

1 Mile of Light Running

200m Medium Jog, 200m Walk

Partner WOD

AMRAP 25

Run 400m - Both Partners
30 Toes2Bar
60 Wall Balls - 20# / 14#
30 HSPU’s
60 KB Swings - 53# / 35#

Wednesday, April 11

Strength

Pause Front Squats

1 x 5 @40%
1 x 4 @50%
1 x 3 @60%
1 x 3 @65%

2-second pause in the bottom.  Keep a tight belly and press your knees out coming out of the hole.

WOD - 15-Minute Time Cap

100 DU Buy-In (Scale 3:1)

5RFT:

5 Power Snatch - Rx - 95# / 65#
10 OHS
200m Run

100 DU Buy-Out

Tuesday, April 10

Strength

E3MOM 15

Minute 1:  10-15 Low Amplitude Swings
Minute 2:  3-7 Strict Pull-UPS
Minute 3:  2 Power Clean ^ AHAP

WOD

5 RFT:

15 Wall Balls
10 Deadlifts
10 Hang Cleans
15 HRPUs

Rx - 135# / 95#
CRx 155# / 105#

Monday, April 9

Strength

STOH Complex - Use 55% of your strict press max for entire complex.  If you do not know your strict press max, use empty bar.  This complex is extremely taxing on your shoulders.

EMOM 20

Minute 1:  6 Strict Press
Minute 2:  12 Push Press
Minute 3:  18 Push Jerk
Minute 4:  REST

WOD

AMRAP 10

9 Bar Over Burpees
15 Pull-Ups
9 Clusters - 95# / 65#

Friday, April 6

Strength

Snatch Grip Deadlift

3 x 5 ^ 115% of best Snatch

Squat Snatch EMOM 6

5 Squat Snatch - Touch - N - Go @60%

WOD

AMRAP 12

3,3,6,6,9,9,12,12…

Hang Clean
Front Squats

EMOM 5 Bar Facing Burpees - If you fail, scale to 4 and then to 3, and so on.

Rx - 125# / 85#

Thursday, April 5

Active Recovery

Row 1600m For Time

Rest 5 Minutes

Run 1 Mile For Time

Rest 5 Minutes

Max Unbroken DU’s - 3 attempts

Wednesday, April 4

Strength

Back Squat

2 x 6 @50%
3 x 6 @65%

This weight should be done without rest at the top.  Think Tempo of 0000.  No pause at the top, constant movement.

WOD

AMRAP 18

30 Wall Balls
10 Power Snatch
30 DU’s - Scale 2:1
10 Pistols
100m Run

Rx - 135# / 95#

Tuesday, April 3

Strength

Seated SA Military DB Press

3 x 8-10 Each Arm

Reps are performed seated on the floor with legs straight out in front of you.  Squeeze your quads, belly and glutes as you press the weight overhead.

Superset:

3 x 8 Lunge To Handstand

Goal here is to get comfortable on our hands, control going up and hold as long as possible and control down.  Active shoulders, squeeze your belly, squeeze your glutes.


WOD

4 RFT:

9 Power Clean
6 Push Jerk
3 Bar MU’s

Rx - 135# / 95#
CRx - 185# / 125#

Scale 2:1 Chest2Bar Pull-Ups and still receive an Rx, you must complete the Bar MU’s in order to receive a CRx.

Intent:  Heavy barbell with short gymnastics.  Challenge yourself and use a weight that pushes you to get stronger.

Monday, April 2

Strength

We have 8-weeks before Memorial Day Weekend and Memorial Day Murph.  Our next strength schedule will take us right up to that weekend, we will focus on complex lifts breaking down our form to better understand body position as we start our offseason strength program. Volume on our strength sessions will mainly stay on the low side as we want our bodies to be well rested each week as we start to move heavier weight through the 8-weeks.  We will not max out until after Memorial Day which will set our % for summer strength and conditioning.

Week 1

3 Position Cleans - Working Top Down

6 Sets of the following ^ in weight to a heavy but not close to failure.

1 High Hang + 1 Above Knee + 1 Below Knee - Perform complex unbroken
- Rest only to re-grip -
1 Full Squat Clean

WOD

AMREP 5:

12 Thrusters
9 Toes2Bar
6 Bar Facing Burpees

Rest 4 Minutes

Repeat

2 Scores today.  1st score is total Reps of AMRAP, 2nd score is the negative or positive difference the second time the AMRAP is done.

EG - If you get 135 reps on the AMREP the first time through and 122 the second time your scoring would be 135 and -13

Friday, March 30

Split Jerk Drills w/ PVC Pipe

Split Jerk From The Rack

3 x 4 - Work on perfect form, keep weight light to moderate.  Think 50% - 60% Of Split Jerk Max.

WOD

For Time:

10 Hang Squat Clean
1 HSPU
9 Hang Squat Cleans
2 HSPU’s
8 Hang Squat Cleans
3 HSPU’s
7 Hang Squat Cleans
4 HSPU’s
6 Hang Squat Cleans
5 HSPU’s
5 Hang Squat Cleans
6 HSPU’s
4 Hang Squat Cleans
7 HSPU’s
3 Hang Squat Cleans
8 HSPU’s
2 Hang Squat Cleans
9 HSPU’s
1 Hang Squat Cleans
10 HSPU’s

Rx - 125# / 85
CRx - Strict HSPU’s

Good Friday Extra Credit

HERO PASSION WOD

100 DU’s
800m Back Rack Burden Carry
100 Burpees

We serve a RISEN Savior.  Just as we honor the fallen on Memorial Day, let’s never forget the one that gave himself up because alone, we could never be enough.  Through the cross and the empty tomb, we are redeemed and nothing we could ever do could make HIM love us less.

Thursday, March 29

Active Recovery

3 x 10 Reverse Slider V-Ups
Superset with:
3 x 6 SL DB Romanian Deadlifts

WOD

60/45 Cal Row Buy-In

Then

3 RFT

20 Empty Bar Thrusters
20 Box Jump Overs
20 DU’s
20 Rig Burpees