2017/06/26-7/1

Monday 

 

STRENGTH 

15 min to find:

3 Rep Max Strict Press

 

CONDITIONING 

3 rounds for time:

50 Double-Unders 

15 Pull-Ups 

10 Push Press (same load)

 

Tuesday 

 

STRENGTH 

Back Rack Reverse Lunges (from rack)

10, 8, 6, 4, 2

 

CONDITIONING 

11 min AMRAP:

12 Box Jumps (24/20)

6 ft Handstand Walk (unbroken)

 

 Wednesday 

 

STRENGTH 

4 sets:

Single Arm Farmer Carry x :30 

Rest :30

Single Arm Farmer Carry x :30

Rest :30

Ring Dips x :30

Rest :30 

 

CONDITIONING 

For time:

50 Burpees 

50 Toes-to-Bar

50 Rolling Squats 

50 Sit-Ups

 

Thursday 

 

STRENGTH 

20 min to find

Max Load Complex:

3 Deadlifts

1 Hang Power Clean

2 Front Squats

 

CONDITIONING 

On a 10 min clock:

800m Run

AMRAP:

8 Deadlifts (135/95)

16 Floor Wipers

 

Friday 

 

TBD

 

Saturday 

 

TBD

2017/06/19-24

Monday

CONDITIONING
20 min AMRAP:
30 DB Snatches, alternating (50/35)
15 Burpee Box Jump-Overs (24/20

CASH OUT
For time:
100 Slam Balls (40/30)

Tuesday

STRENGTH
5 sets:
Single Arm Farmer Carry x :30
Rest :30
Single Arm Farmer Carry x :30
Rest :30
Goblet Squat Hold x :30
Rest :30
Handstand Hold x :30
Rest :30
Ring Support Hold x :30
Rest x :30

CONDITIONING
For time:
100 Double-Unders

Wednesday

STRENGTH
15 min to find
3 Rep Max Front Squat

CONDITIONING
10 min AMRAP:
5 HSPUs
10 Pistols, alternating
15 Pull-Ups

CASH OUT
2 min AMRAP:
KB Swings (53/35)

Thursday

STRENGTH
20 min to find
Max Clean & Jerk

CONDITIONING
"Grace"
For time: 
30 C&Js (135/95)

Friday

CONDITIONING
For time:
800m Run
   5 rounds:
      10 Thrusters (95/65)
       2 Rope Climbs
800m Run

Saturday

Pride WOD
TBD

2017/06/12-18

Monday 

STRENGTH
15 min to find
Max Load "Curtis P." Complex:
1 Power Clean
1 Lunge per leg
1 Push Press

CONDITIONING
For time:
21-15-9
Deadlift (same load)
Box Jumps (24/20)
Burpees

Tuesday 

CONDITIONING
For time:
50-40-30-20-10
Wall Balls (20/14)
Double-Unders
Sit-Ups

SKILL
10 min to work on Kipping

Wednesday 

STRENGTH
15 min to find
3 Rep Max Back Squat

CONDITIONING
15 min for Max Reps:
400m Run
Back Squats (50% 3RM)

Thursday 

STRENGTH
4 sets:
Single Arm Farmer Carry x :60/side
Rest :60
Handstand hold x :60
Rest :60

CONDITIONING
10 min for max meters (w/ partner)
P1. Row 250m
P2. Hold Double KB Front Rack

Friday 

TBD

Saturday 

TBD

 

2017/06/05-11

Monday 

STRENGTH
4 sets:
KB Overhead Hold x :30/side
Rest :60
Hollow Rocks x :30
Rest :60

CONDITIONING
For time:
10 Burpees
20 Push-Ups
30 Toes-to-Bar
40 Air Squats
50 Jumping Lunges
60 KB Swings (53/35)

Tuesday 

STRENGTH
15 min to find max load complex:
3 Hang Power Clean + 
2 Shoulder-to-OH

CONDITIONING
12 min AMRAP:
6 Deadlift (same load)
1 Rope Climb

Wednesday 

STRENGTH
5 sets:
:20 Chest-to-Wall Handstand hold
:40 Rest
:20 Bar Hang
:40 Rest

CONDITIONING
Every 3 min x 15 min
(:90 work/  :90 rest x 5 rounds):
200m Row + 
Bench Press x max reps (135/95)

Thursday 

STRENGTH
Overhead (pause) Squat
4, 4, 4, 4, 4

CONDITIONING
3 rounds for time:
15 Wall Balls (20/14)
50 Double-Unders
5 Chest-to-Bar Pull-Ups

Friday 

TBD

Saturday 

TBD

2017/05/29-06/03

Monday

"Murph"
For time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Tuesday

STRENGTH
20 min to find
1 rep max Power Clean

CONDITIONING 

For time:
21-15-9
Deadlift (same load)
Sit-Ups

Wednesday 

STRENGTH
5 sets:
Overhead Reverse Lunges (from rack) x 6 reps
Farmer Carry x :60
Rest 2 min

CONDITIONING 

10 min AMRAP:
10 Box Jumps (24/20)
10 Burpees

Thursday 

STRENGTH
20 min to find
1 rep max Snatch

CONDITIONING 

3 Rounds for time:
7 DB Snatch (40/25 – right arm)
7 L Pull-Ups
7 DB Snatch (40/25 – left arm)
7 L Pull-Ups

Friday

STRENGTH
3 sets:
Plank Hold (on hands) x :60
Rest :60
Hollow Rocks x :60
Rest :60

CONDITIONING 

For time:
1000m Row
50 Thrusters (45/35)
KB Swings (53/35)

Saturday 

Community Day
TBD

2017/05/22-28

Monday

STRENGTH
3 Sets:
Max Bar Hang
Rest 2 min

CONDITIONING
"Wingardium"
For time:
50-40-30-20-10
Double-Unders
200m Run after each set

Tuesday

STRENGTH
Back Squat
7, 7, 7, 7

"Tabata Tuesday"
2 min: Pull-Ups
4 min: Push-Ups
6 min: Air Squats

Wednesday

STRENGTH
Bench Press
7, 7, 7, 7

CONDITIONING
"Triple 1"
For time:
1000m Row
100 Double-Unders
1 Mile Run

Thursday

SKILL
Rope Climbs

CONDITIONING
"Griff"
For time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards

Friday

STRENGTH
3 sets:
Plank (on hands) x :60
Rest :60
Hollow Rocks x :60
Rest :60

CONDITIONING
"DT Complex"
5 rounds to find max unbroken load for one round:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Saturday

TBD

2017/05/15-21

Monday

STRENGTH
4 sets:
Plank (on hands) x :30-:60
Rest :60
Hollow Rocks x :30-:60
Rest :60

CONDITIONING
"Above & Below"
11 min AMRAP:
5 Toes-to-Bar
10 Power Snatches (75/55)
15 Double-Unders

Tuesday

STRENGTH
Back Squat
6, 6, 6, 6

CONDITIONING
"Tabata Tuesday"
3 min: Pull-Ups
4 min: Push-Ups
5 min: Air Squats 

Wednesday

CONDITIONING I
For time:
2000m Row

Rest 5 min

CONDITIONING II
"Maverik"
For time:
21-15-9
KB Swings (53/35)
Handstand Shoulder Taps

Thursday

SKILL
Rope Climb

CONDITIONING
"Leg Day"
4 rounds for time:
400m Run
50 Air Squats

Friday

STRENGTH
Bench Press
6, 6, 6, 6

CONDITIONING
"Washoe"
12 min AMRAP:
30 Pull-Ups
20 Power Cleans (115/75)
10 Push Press

Saturday

TBD

2017/05/08-14

Monday

STRENGTH I
15 min to find
Strict Press 3 Rep Max

STRENGTH II
EMOM x 6 min:
5 Push Press (same load, from rack)

CONDITIONING
For time:
1 mile Run

Tuesday

SKILL
Snatch Technique 

CONDITIONING
"Fancy"
3 rounds for time:
400m Run
15 Squat Snatch (95/65)

Wednesday

STRENGTH
3 Sets:
Max Bar Hang
Rest 2 min

CONDITIONING
"Falcon 9"
3 rounds for time:
400m Run
9 Box Jumps (24/20)
9 Box Jump Overs
9 Dips

Thursday

STRENGTH
Squat Clean
Technique

CONDITIONING
"Bring Sally Up" (air squats)

Friday

CONDITIONING
"Keep Calm"
20 min AMRAP:
15 Double-Unders
10 KB Swings (53/35)
5 Burpees

Saturday

TBD

2017/05/01-07

Monday

STRENGTH I
15 min to find
Strict Press 3 Rep Max

STRENGTH II
EMOM x 6 min:
4 Push Press (same load, from rack)

CONDITIONING
"Agents of Shield"
For time:
800m Run with weight (pick load/object)

Tuesday

STRENGTH
Deadlift
4, 4, 4, 4

•Post heaviest set of 4
•Increasing load each set

CONDITIONING
"Tabata Tuesday"
Pull-Ups
Push-Ups
Air Squats

Wednesday

CONDITIONING
"Bear Over The Mountain"
17 min AMRAP:
Power Clean (95/65)
Front Squat
Push Press
Back Squat
Push Press
Bar Facing Burpee

Thursday

SKILL
Snatch technique

Friday

STRENGTH
Bench Press
4, 4, 4, 4

CONDITIONING
"Juxt"
10 min AMRAP:
100 Double-Unders
21 KB Swings (53/35)
9 Bar Muscle-Ups

Saturday

Community Day
TBD

2017/04/24-30

Monday

Front Squat
6, 4, 3, 1, 1

CONDITIONING
3 rounds for time (15 min cap):
30 KB Swings (53/35)
25 Wall Balls (20/14)
20 Pull-Ups

Tuesday

STRENGTH
4 sets:
Weighted Step-Ups with KB/DB in front rack position x 6/leg (20/16)

CONDITIONING
Death by Thrusters (95/65)

Wednesday

STRENGTH
Deadlift
5, 5, 5, 3

CONDITIONING
5 rounds for time:
35 Double-Unders
3 Power Snatch (95/65)

Thursday

STRENGTH
Clean & Jerks
3-3-3-3-3

CONDITIONING
“Jump”
For time
21-15-9
Box Jumps (30/24)
Push Press (95/65)
Jumping Lunges 

Friday

CONDITIONING
“Susan”
5 rounds for time:
200m Run
10 Squats
10 Push-Ups
Rest 3 min, then:
100 KB Swings (53/35) 
in as few sets as possible

Saturday

TBD

2017/04/16-22

Monday

STRENGTH
15 min to find heaviest single:
Weighted or strict Pull-Up

CONDITIONING
EMOM x 15 min, alternate each minute between:
    100m Run
    4 Hand-Release Push-Ups
And:
   100m Row
    4 Wall Balls (20/14)

Tuesday

STRENGTH
Front Squat
3-3-3 @85%

CONDITIONING
“Brenda, Queen of the Hip Hop”
For time:
21-15-9
Ring Dips
Wall Ball Sit-Ups
Burpees

Wednesday

CONDITIONING
For time:
21 Strict Press (75/45)
400m Row
21 Push Press (95/65)
400m Row
21 Push Jerks (95/65)
Row 400m

Thursday

STRENGTH
4 Sets:
30 sec Overhead KB Hold L-arm
30 sec Overhead KB Hold R-arm
Rest 1 min

CONDITIONING
“Helen”
3 rounds for time:
400m run
21KB swings@53/35#
12 pull-ups

Friday

STRENGTH
Sumo Deadlifts 10, 8, 4, 2, 2

CONDITIONING
“Death by Wall Ball & Burpees”
Minute 1: 1 Wall Ball (20/14)
Minute 2: 2 Burpees
Minute 3: 3 Wall Balls
Minute 4: 4 Burpees
Minute 5: 5 Wall Balls…etc.

Saturday

TBD

2017/04/10-16

Monday

STRENGTH
Front Squat
3-3-3-3-3

CONDITIONING
EMOM for 12 min:
3 Power Snatch (95/65)
3 Box Jumps (24/20)

Tuesday

STRENGTH
Strict Press
6, 4, 2, 2, 1

CONDITIONING
5 rounds for time:
20 Double KB Lunges (53/35)
 21 Burpees

Wednesday

CONDITIONING
 6 min EMOM: 5 Push-Ups + 10 Goblet Squats (53/35)
 Rest 1 min
 6 min EMOM: 5 S2O (95/65) + 3 Ring Dips
 Rest 1 min
 6 min EMOM: 5 T2B + 6 Sit-Ups

Thursday

STRENGTH
Deadlift 10, 6, 4, 3, 3

CONDITIONING
10-9-8-7-6-5-4-3-2-1:
KB Swings (53/35)
KB Goblet Squats
Ring Dips

Friday

CONDITIONING
4 sets of 3 min AMRAP/ 1 min rest:
5 Deadlifts (185/135)
5 Wall Balls (20/14)
5 Burpees

Saturday

TBD

2017/04/03-09

 

 

Monday

STRENGTH
Front Squats
3-3-3-3 @70%

CONDITIONING
12 min AMRAP:
12 KB Swings (53/35)
12 KB Reverse Lunges
12 Push-Ups

Tuesday

STRENGTH
3 sets:
Alternating Planks (1 min each, 1 min rest)

CONDITIONING
“The Seven”
7 rounds for time (20 min cap):
7 HSPU
7 Thrusters (115/75)
7 Knees-to-Elbows
7 Deadlifts
7 Burpees
7 KB Swings (53/35)
7 Pull-Ups

Wednesday

STRENGTH
Deadlift
3, 3, 3, 3, 3

CONDITIONING
EMOM x 14 min:
1 Power Clean (115/75)
2 Hang Power Cleans
3 Front Squats

Thursday

STRENGTH
DB Bench Press
10, 10, 10

CONDITIONING
“23 Skidoo”
For time:
23 Pull-Ups
23 Deadlift (115/75)
23 Push­-Ups
23 Box Jumps (24/20)
23 Slam Balls (40/30)
23 Clean & Push Press (115/75)
23 Ring Dips

Friday

CONDITIONING
“Sequential Dismay”
All movements performed with 2 KBs (53/35)
3 rounds for time:
8 Cleans
5 Front Squats
5 Cleans
3 Front Squats
3 Cleans
2 Front Squats
2 Cleans
1 Front Squat

Saturday

TBD

2017/03/27-04/01

Monday

STRENGTH
Overhead Squat
5, 5, 3, 2, 2

CONDITIONING
"Manischewitz"
For time:
5-10-15-10-5
Wall Balls (20/14)
DB Makers (40/25)
Med Ball Sit-Ups

Tuesday

STRENGTH
Deadlift
6, 5, 4, 3, 3, 3

CONDITIONING
"Heaven's Wall"
For time:
5 wall walks
10 Deadlifts (BW)
20 Slam Balls (40/30)
30 Push Press (45/35)
40 Box Jumps (24/20)

Wednesday

STRENGTH
Back Squat
5, 4, 3, 3, 1

CONDITIONING
"Max Fax"
1 min max Push-Ups
2 min max Double-Unders
3 min max Pull-Ups
4 min max Air Squats

Thursday

CONDITIONING
“Frank the Tank”
20 min AMRAP:
3 Thrusters (95/65)
6 Toes-to-Bars
9 Front Rack Lunges (95/65)

Friday

STRENGTH
20 minutes to find
Squat Clean 1 Rep Max

CONDITIONING
EMOM x 10 min:
3 Squat Cleans @ 80% max

Saturday

COMMUNITY DAY
TBD

2017/03/20-26

Monday

CONDITIONING
"Farewell, Kelsey"
Partner workout for time:
100 slam balls *buy in*(split 50/50)
Then:
2 rounds each (1 partner completes 1 full round while other holds plank, then switch) 
400 run
30 Air Squats
20 KB Swings (53/35)
10 Thrusters (95/65)
Then: 
100 slam balls *cash out* (split 50/50)

Tuesday

STRENGTH
Snatch Balance
5, 4, 3, 3, 2

CONDITIONING
“Tabata Tuesday”
3 rounds for reps:
V­-Ups
Push-Ups
Wall Balls (20/14)
KB Swings (53/35)
Pull-Ups

Wednesday

STRENGTH
Back Squat
6, 4, 3, 2, 2

CONDITIONING
“The Mollusk”
7 min AMRAP:
10 Power Cleans (135/95)
20 Sit­-Ups

Thursday

STRENGTH/CONDITIONING
3 rounds for time:
5 Ground-to-OH (115/75)
10 Squat Cleans
15 Deadlifts
20 Burpee Over Bar
15 Deadlifts
10 Squat Cleans
5 Ground-to-OH

Friday

CONDITIONING
5 rounds for time:
6 power cleans (135/95)
10 Double KB Step-­Ups (20/16; 53/35)

Saturday

"17.5"

2017/03/13-19

Monday

STRENGTH
Front squats 5x5
@85% of recent max

CONDITIONING
5 min AMRAP:
10 KB Swings (53/35)
10 Toes-to-Bar
Rest 5 min
5 min AMRAP:
30 Double-Unders
10 Goblet Squats

Tuesday

CONDITIONING
“800”
Partner WOD
With a partner, perform a total of 800 reps total chosen from any of the following movements. Each partner must perform at least 25 reps of any movement and each team cannot perform any more than 200 total reps of any particular movement:
-Double Unders
-Wall Balls (20/14)
-Snatches (75/45)
-Med Ball Cleans (20/14)
-Lunges
-Box Jumps (24/20)
-Sit-Ups
-Pull-Ups
-Cal Row

Wednesday

STRENGTH
Deadlift
9, 6, 3

CONDITIONING
“The Iron Troll”
3 rounds:
Goblet Clean (53/35)
Goblet Squat with Pulse
Bear Crawl
Complete three rounds of this negative rest circuit, working for 40 seconds and resting for 20 seconds. Take additional rest, if needed, between movements and rounds. 

Thursday 

STRENGTH
Jerk (push or split)
8, 6, 5, 3, 2, 2, 2

CONDITIONING
EMOM x 12 min:
2 power cleans (135/95)
2 burpees

Friday

CONDITIONING
WOD: St. Patty’s Revenge
Cash in with 51 Double-Unders (102 singles)
3 rounds
17 Wall Balls (20/14)
17 Overhead Lunges (20/14)
17 Pull-Ups
17 Box Jumps (24/20)
17 Med Ball cleans (20/14)
Cash out with 51 Double-Unders (102 singles)

Saturday

"17.4"

2017/03/06-12

Monday

SKILL
Bench Press
3x5 @85% (of recent max)

CONDITIONING
"Hello Yes"
For time:
9-7-5
Power Cleans (185/125)
HSPU

Tuesday

CONDITIONING
Partner "Jack"
20 min AMRAP:
10 Push Press (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)
*one partner at a time completes a round

SKILL
10 min
Goal work or mobility

Wednesday

STRENGTH
Back Squat
3x5 @85% (of recent max)

CONDITIONING
"Peak State"
8 min Ladder:
Deadlift (same load)
Pull-Ups
2-2, 4-4, 6-6, etc. 

Thursday

STRENGTH
Every 2 min x 10 min:
Ring Dips x 5
Burpees x 5
Rest

CONDITIONING
"Flight Simulator"
For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

Friday 

TBD

Saturday 

"17.3"

2017/02/27-03/5

Monday 

SKILL
15 min
Muscle-Up practice

CONDITIONING
"Golden Nugget"
3 rounds for time:
50 Double-Unders
25 Wall Balls (20/14)

Tuesday

SKILL
15 min
Handstand practice

STRENGTH
15 min to find
Deadlift
2 Rep Max

CONDITIONING
"Solitude"
For time:
1000m Row
30 Pull-Ups

Wednesday 

STRENGTH
Back Squat
3x5 @85% (of recent max)

CONDITIONING
"Revelation"
2 rounds for time:
15 Power Cleans (135/95)
15 Ring Dips
15 Toes-to-Bar

Thursday 

STRENGTH
5 sets:
Strict Pull-Ups x 5
Strict DB Press x 5
Rest 2 min

CONDITIONING
"Rampart"
3 rounds for time:
40 Double-Unders
15 Box Jumps (24/20)

Friday 

TBD

Saturday 

"17.2"

2017/02/20-26

Monday 

STRENGTH
Front Squat
3x5
(@ 85% of any recent FS max)

CONDITIONING
"12.1"
7 min AMRAP:
Burpees

Tuesday

SKILL
Burgener Warm-Up
Power Snatch Drills/Technique 

CONDITIONING
"Wildside"
For time:
75 Power Snatches (75/55)
*EMOM 1 Bar Muscle-Up

Wednesday 

STRENGTH
Bench Press
3x5
(@ 85% of any recent BP max)

CONDITIONING
"Easy Street"
For time:
21-15-9
Wall Balls (20/14)
Sit-Ups

Thursday 

STRENGTH
Overhead Squat
2 Rep Max

CONDITIONING
"Thunderbolt"
5 rounds for max reps:
:30 Bar Hang
:30 Rest
:30 Double-Unders
:30 Rest

Friday 

TBD

Saturday 

"17.1"

2017/02/13-19

Monday

STRENGTH
Strict Pull-Ups
2, 2, 2, 2, 2

CONDITIONING
"206"
5 rounds for reps:
:30 Box Jumps (24/20)
:30 Rest
:30 Slam Ball (30/20)
:30 Rest

Tuesday

STRENGTH
Back Squat
2, 2, 2, 2, 2

CONDITIONING
"Quad Chair"
For time:
500m Row
50 Double-Unders
400m Run
40 Burpees 

Wednesday

STRENGTH
Push Press
2, 2, 2, 2, 2

CONDITIONING
"Ghostfish & Chips"
10 min AMRAP (reps):
15 Air Squats
10 Toes-to-Bar
5 Ring Dips

Thursday

STRENGTH
Hang Squat Clean
2, 2, 2, 2, 2

COND

"Fran-like"
For time:
21-15-9
Wall Balls (20/14)
Chest-to-Bar Pull-Ups 

Friday

CONDITIONING
"XXI"
For time:
Bar Push-Ups
KB Swings (53/35)
20-1, 19-2, 18-3, 17-4,... 1-20

aturday

TBD