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Saturday Wod 5.27.17

Levels 1 and 2
In Partners
18 Minutes AMRAP
Run 400 Meters
50 Double Unders
12 Wall Climbs

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Friday Wod 5.26.17

Level 1
20 Minutes To Establish a 1RM
Deadlift
Then For Time
30 Russian Swings 70/53#
7 Strict Pull-ups
7 Ring Dips
25 Russian Swings 70/53#
6 Strict Pull-ups
6 Ring Dips
20 Russian Swings 70/53#
5 Strict Pull-ups
5 Ring Dips
15 Russian Swings 70/53#
4 Strict Pull-ups
4 Ring Dips

Level 2
20 Minutes To Establish a 1RM
Deadlift
Then For Time
30 Russian Swings 106/70#
7 Muscle-Ups
25 Russian Swings 106/70#
6 Muscle-ups
20 Russian Swings 106/70#
5 Muscle-ups
15 Russian Swings 106/70#
4 Muscle-Ups

Optional Work
3 Tough Sets of
Single-Arm Overhead Walking Lunge
10 Reps/Side, Use Dumbbell

4 Minutes Continuous
Front Carry Sandbag Walk
Use a Heavy Load and Hold On

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Thursday Wod 5.25.17

Levels 1 and 2
12 Minutes EMOM
Min 1 – 15′ Rope Climb x 1-2
Min 2 – 30 Seconds Handstand Hold (Free or Wall)
Then
1 Mile Run Time Trial

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Wednesday Wod 5.24.17

Level 1
20 Minutes To Establish a 1RM
Jerk (From Rack)
Then
4 Rounds, Each For Time
30/24 Calorie Row
15 Push Press 115/75#
Rest 3-4 Minutes

Level 2
20 Minutes To Establish a 1RM
Jerk (From Rack)
Then
4 Rounds, Each For Time
30/24 Calorie Row
15 Shoulder To Overhead 135/95#
Rest 3-4 Minutes

Optional Work
3 Tough Sets of
Landmine Press x 6-8

3 Tough Sets of
Landmine Row x 6-8

3 Sets of:
GHD Sit-up x 15-20 Reps

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Tuesday Wod 5.23.17

Levels 1 and 2
“Chelsea”
30 Minutes EMOM
5 Pull-ups
10 Pushups
15 Air Squats

Optional Work
*Can be done before or after above Conditioning*
3 Tough Sets of
Bulgarian DB Split Squat x 5-6/Leg @31X0
(Don’t Neglect Tempo)

10 Minutes EMOM
Select a Number of Unbroken Bar
Muscle-ups You Can Sustain Each Minute

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Monday Wod 5.22.17

20 Minutes To Establish a 1RM
Clean
Then
11 Minutes AMRAP
1-2-3-4-5-6-7-8…Reps of:
Hang Power Clean
Front Squat
Toes To Bar

Ascend As Far As Possible In 11 Minutes

Level 1 – 115/75#
Level 2 – 155/105#

Optional Work
Build To Your Heaviest 50′
Overhead Yoke Carry

5 Sets of:
Handstand Walk x 30-50′
Rest No More Than 2-3 Minutes Between Bouts

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Sunday 5.21.17

Rest day, enjoy!

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Saturday Wod 5.20.17

Levels 1 and 2

For Time

500 Meter Row/400 Meter Row 

100 Burpees/Wall Sit

100 Plank High Fives

100 Jumping Lunges/Static Hang

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Friday Wod 5.19.17

Level 1
10 Minutes EMOM
Deadlift x 3 @85-90% of 1 Rep Max
Then
9 Minutes AMRAP
5 Strict Handstand Pushups
18 Russian Swings 70/53#
30 Double Unders

Level 2
10 Minutes EMOM
Deadlift x 3 @85-90% of 1 Rep Max
Then
9 Minutes AMRAP
5 Strict Handstand Pushups
18 Russian Swings 106/70#
30 Double Unders

Optional Work
Crossover Symmetry “Iron Scap”

5 Bouts, Each For Time
100′ Prowler Sprint
Women = No Weight Added
Men = 30# Added

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Thursday Wod 5.18.17

Levels 1 and 2
12 Minutes EMOM
Min 1 – 15′ Rope Climb x 1-2
Min 2 – 30-50 Double Unders
Then
In Partners
10 Minutes EMOM
Min 1 – Max 10 Meter Shuttle Runs
Min 2 – Max Calorie Assault Bike

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Wednesday Wod 5.17.17

Levels 1 and 2
20 Minutes To Perform
5 Tough Sets of:
Split Jerk x 1
(Pause 3 Full Seconds In Bottom of Dip)
Then
20 Minutes To Perform
5 Tough Sets of:
Back Squat x 2

Optional Work
3 Tough Sets Of:
Barbell Z-Press x 8

3 Tough Sets
Banded Knee Farmer Carry Lunge x 10/Side

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Tuesday Wod 5.16.17

Level 1
Every 3 Minutes For 30 Minutes (10 Sets)
Run 200 Meters
12 Pull-ups
15 Wall Ball Shots 20/14#

Level 2
Every 3 Minutes For 30 Minutes (10 Sets)
Run 200 Meters
12 C2B Pull-ups
15 Wall Ball Shots 30/20#

Record Both Your Fastest and Slowest Rounds

Optional Work
15 Minutes EMOM
Minutes 1-5 Russian Dip x 4-5
Minutes 6-10 Low Ring MUP Transition x 4-5
Minutes 11-15 Muscle-Up
Choose a # of MUPS You Can Sustain

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Monday Wod 5.15.17

14 Minutes E120 (7 Sets)
Hang Snatch (Just Below Knee) + Snatch
Then
21-15-9-15-21 Reps For Time
Deadlift
Box Jump Over

 

Level 1 – 185/125# 24/20” Box Jump
Level 2 – 225/155# 30/24” Box Jump

 

Optional Work
3 Tough Sets
Snatch Grip Romanian Deadlift x 8

3 Tough Sets
Glute Ham Raise x 6-8

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Sunday 5.14.17

Rest Day, enjoy!