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Tuesday Wod 4.25.17

Level 1
Every 5 Minutes For 30 Minutes (6 Sets)
Run 300 Meters
15 Toes To Bar
30 Double Unders

Level 2
Every 5 Minutes For 30 Minutes (6 Sets)
Run 400 Meters
20 Toes To Bar
50 Double Unders

Goal Is To Perform Each Round For Time

Optional Work
4 Tough Sets of:
Bench Press x 2
Add Weight From Last Week

3 Tough Sets:
Bent Over Single Arm DB Row x 6-8
(Perform These Unilaterally In The Trunk)

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Monday Wod 4.24.17

Level 1
14 Minutes E120 (7 Sets)
Hang Clean (Above Knee) + Hang Clean (Below Knee)
Then
3 Rounds For Time
15 DB Thrusters 30/20#
20 Front Rack Reverse Alternating DB Lunges 30/20#
20 C2B Pull-ups

Level 2
14 Minutes E120 (7 Sets)
Hang Clean (Above Knee) + Hang Clean (Below Knee)
Then
3 Rounds For Time
15 DB Thrusters 45/30#
20 Front Rack Reverse Alternating DB Lunges 45/30#
9 Bar Muscle-ups

Optional Work
3 Tough Sets of:
Weighted GHD Hip Extension x 5 @10X3

3 Tough Sets of
Glute Ham Raise x 6-8

Accumulate 2 Minutes Per Side
Side Plank
(Elevate Top Leg For a Greater Challenge)

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Saturday Wod 4.22.17

Level 1
In Partners, Complete 3 Rounds For Time
Run 800 Meters (Together)
40 Push Presses 95/65#

Level 2
In Partners, Complete 3 Rounds For Time
Run 800 Meters (Together)
40 Push Presses 115/75#

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Friday Wod 4.21.17

Level 1
10 Minutes EMOM
Deadlift x 3 @65-70% of 1 Rep Max
Then
5 Rounds For Time
20 Kettlebell Swings 53/35#
40′ Goblet Carry Walking Lunge 53/35#

Level 2
10 Minutes EMOM
Deadlift x 3 @65-70% of 1 Rep Max
Then
5 Rounds For Time
20 Kettlebell Snatches 53/35#
40′ Goblet Carry Walking Lunge 53/35#

Optional Work
3 Tough Sets
Barbell Good Morning x 8-10

3 Tough Sets
Banded Leg Curls x 15
(Both Legs Together)

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Thursday Wod 4.20.17

Level 1
12 Minutes EMOM
Min 1 – 15 Second Superman + 15 Second Hollow Hold
Min 2 – Ring Kip Swings x 3 + Hips To Rings x 3
Min 3 – 15 Second Nose-Wall-Handstand Hold
Then
21-15-9 Reps For Time
DB Hang Squat Clean 30/20#
Burpee (To Target)

Level 2
12 Minutes EMOM
Min 1 – 20 Second Superman + 20 Second Hollow Hold
Min 2 – Muscle-up (Achieve a Number you can sustain)
Min 3 – 20 Second Nose-Wall-Handstand Hold
Then
21-15-9 Reps For Time
DB Hang Squat Clean 45/30#
Burpee (To Target)

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Wednesday Wod 4.19.17

Levels 1 and 2
20 Minutes To Perform
5 Tough Sets of:
Jerk x 2
(Pause 3 Full Seconds Receiving 1st Jerk)
Then
20 Minutes To Perform
5 Tough Sets of:
Back Squat x 3 @33X1
Using Hip Circles

Optional Work
3 Tough Sets of:
Barbell Hip Thrust x 8 @20X2

3 Tough Sets Per Side:
DB Bulgarian Split Squat x 5 @22X1

(Same as last week, try to add weight on each)

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Tuesday Wod 4.18.17

Level 1
22 Minutes AMRAP
15 Pull-ups
Run or Row 400 Meters

Level 2
22 Minutes AMRAP
7 Muscle-ups
Run or Row 400 Meters

Optional Work
3 Tough Sets of:
Bench Press x 3
Add Weight From Last Week

3 Tough Sets:
Bent Over Single Arm DB Row x 6-8
(Perform These Unilaterally In The Trunk)

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Monday Wod 4.17.17

Level 1
14 Minutes E120 (7 Sets)
Dip Snatch + Hang Snatch
Then
12 Minutes AMRAP
15 Second Handstand Hold
30 Double Unders
16 Box Jump Overs 24/20”

Level 2
14 Minutes E120 (7 Sets)
Dip Snatch + Hang Snatch
Then
12 Minutes AMRAP
7 Strict Handstand Pushups
30 Double Unders
16 Box Jump Overs 24/20”

Optional Work
3 Tough Sets of:
4 Stop (3 Seconds) Halting Snatch Deadlift x 1
(Heavy Loads Stopping 2” Off Ground, Below Knee,
Above Knee, Mid Thigh

3 Tough Sets of:
Hang Muscle Snatch x 3

3 Tough Sets of:
Snatch Push Press x 5

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Sunday 4.16.17

Rest Day, Enjoy!

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Saturday Wod 4.15.17

Level 1
In Partners, Complete For Time
200 Wall Ball Shots 20/14#
1 Partner Works While
The Other Partner Holds
Plank

Level 2
In Partners, Complete For Time
300 Wall Ball Shots 20/14#
1 Partner Works While
The Other Partner Holds
Plank

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Friday Wod 4.14.17

Level 1
10 Minutes EMOM
Deadlift x 3 @60-65% of 1 Rep Max
Then
12 Minutes AMRAP
20 Russian Swings 70/53#
20 Double Unders
20 Pull-ups
20 Double Unders

Level 2
10 Minutes EMOM
Deadlift x 3 @60-65% of 1 Rep Max
Then
12 Minutes AMRAP
20 Russian Swings 106/70#
20 Double Unders
20 C2B Pull-up
20 Double Unders

Optional Work
3 Tough Sets Each Side:
Suitcase Carry x 100′

3 Tough Sets of:
Kettlebell Front Rack Carry x 100′

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Thursday Wod 4.13.17

Level 1
12 Minutes EMOM
Min 1 – 15-20 Seconds Superman Hold
Min 2 – 15-20 Seconds Hollow Hold
Min 3 – Ring Kip Swings x 3 + Hips To Rings x 3
Then
Tabata Assault Bike For Calories
Rest 1 Minute
Tabata Pushup

Level 2
12 Minutes EMOM
Min 1 – 20 Seconds Superman Hold
Min 2 – 20 Seconds Hollow Hold
Min 3 – Muscle-up (Achieve a Number you can sustain)
Then
Tabata Assault Bike For Calories
Rest 1 Minute
Tabata Pushup

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Wednesday Wod 4.12.17

Levels 1 and 2
20 Minutes To Perform
5 Tough Sets of:
Strict Press x 5
(Pause 2 Full Seconds In Bottom Of 1st Jerk
Then
20 Minutes To Perform
5 Tough Sets of:
Front Squat x 5 @33X1

Optional Work
3 Tough Sets of:
Barbell Hip Thrust x 8 @20X2

3 Tough Sets Per Side:
DB Bulgarian Split Squat x 5 @22X1

(Note The Tempo on These, Don’t Cheat it)

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Tuesday Wod 4.11.17

Level 1
24 Minutes EMOM
Min 1 – 7 Burpee Box Jump Overs 24/20”
Min 2 – 45 Seconds Max Calorie Row
Min 3 – 9 Toes To Bar

Level 2
24 Minutes EMOM
Min 1 – 10 Burpee Box Jump Overs 24/20”
Min 2 – 45 Seconds Max Calorie Row
Min 3 – 12 Toes To Bar

Optional Work
3 Tough Sets of
Bench Press x 4

3 Tough Sets of:
Supinated Grip Bent Over Row x 6-8

Add Weight From Last Week