Sport WOD

WEEK OF 01.08.18

Day 1
Deadlift Heavy Single
Then:
Deadlift EMOM 10
Min 1: 5 Deadlift
Min 2: 20 Sec. Wt. Plank
*Start 75% & Increase if Able
*45/35

4 Rounds For Time:
8 Hang Squat Clean 135/93
12 Bar Over Burpee
16/12 Cal Bike

Day 2
3 Position Snatch
*Hip/Hang/Floor
10 Min to Heavy

For Time:
Row 2000/1750m
25 Wallball 20/14
25 Toes To Bar
Row 1500/1250m
20 Wallball
20 Toes to Bar
Row 1,000/750m
15 Wallball
15 Toes to Bar

Class Core

Day 3
Open Workout 17.1
For Time
10 DB Snatch
15 Box Jump Over
20 DB Snatch
15 Box Jump Over
30 DB Snatch
15 Box Jump Over
40 DB Snatch
15 Box Jump Over
50 DB Snatch
15 Box Jump Over

Men: 50 lb/24”
Women: 35 lb/20”
Time Cap 20 Mi

Day 4
Jerk 2 rep @ Moderate
Gymnastic Day

2 Sets for Reps:
ME Strict HSPU
ME Ring Muscle Up
Rest 2 Min

3 Rounds:
500m Row
10 HSPU
5 Bar Muscle Up

Core: 3 Sets
30 Sec Reverse Plank
30 Sec Hollow Hold
30 Sec V-Up

Day 5
Back Squat Heavy Single
Then 2×8 @80% of HS

12 Min AMRAPs:
20 Walking OH Lunge 35/25lb
15 GHD Sit-Up
30 Double Under
*Alternate OH Hand Each Round

Day 6
Clean EMOM6
1 @80% & Increase to Heavy

Partner Workout
“I Go, You Go!”
3 Power Clean 205/133
3 Bar Muscle-Up
6 HSPU
6 Pistol Squat *Each Leg
9 Bar Over Burpee
9 TTB

Day 7

OFF

WEEK OF 1.1.18

Day 1

FITNESS

Day 2

Back Skwat
3-3-3-3-3
*Maintain Heavy Weight Across
– Rest 90 Sec/2 Min

4 Rounds for Reps:
1 Min of Dual FR Walking Lunge 50/35
1 Min GHD Sit-Up
30 Sec Back Ext.
1 Min Rest

5 Minute Core:
8 Ring Push-Away
8 Reverse Hyper
20 Sec Inchworm Plank

Day 3
Deadlift EMOM 12
Min 1: 3 Deadlift
Min 2: 5-8 Weighted Strict Chin-Ups
*Start Approx. 80% & Increase to Heavy

5 Min AMRAP:
7 KBS 70/53
7 Toes to Bar
Rest 2 Min

5 Min AMRAP:
10 KBS 53/35
5 Toes to Bar
5 HSPU

Day 4

FITNESS

Day 5

FITNESS

Day 6

Snatch E90F12
x 3, Start @70% & Increase

Partner Hero Wod
“Gaza”
Teams of 2
5 Rounds for Time:
35 KB Swing 53/35
30 Push-ups
25 Pull-ups
20 Box jumps 30/24
1000/900m Row
1 Work 1 Rest

Day 7

OFF

WEEK OF 12.25.17

Day 1
Class WOD

Day 2
Deadlift EMOM 10
x1, Start @ 80% & Increase Each Set

12 Min AMRAP
Row 30/25 Cal
30 ft. Goblet Lunge 70/53lb
20 KB Swing 70/53”
10 Box Jump Over 30/24”

 Glute/Hammy Accessory: x3
8 GHR or Razor Curl

Day 3
Upper Body Strength Based
Incline Bench EMOM 6
x2, Start  Heavy Wt. & Increase

Then
Incline Bench Press 2×8
Wt. Strict Chin-Up 2×5

4 Rounds For Reps:
10 Burpee to Target
10 Strict Dips
ME BMU/Double Unders
Rest 1 Min
*Score is # of MU & DU
Round 1&3 BMU
Round 2&4 Double Unders

Core Accessory: 3 Sets
10 Reverse Hyperextension/Superman
10 KB RDL *Heavy

Day 4
EMOM 8:

  1. Power Clean , FS + Jerk

*Warm Up to Moderate Weight & Increase Each Set

4RFT:
8 Hang Power Clean  135/83lb
8 Shoulder to Overhead 135/83
Bike 20/15 Cal

Core Accessory:
FR Hold + Knee Bends w/110-120% of FR Max
3×5-10 Sec.

Day 5
Lower Body Strength Day
Back Squat 5RM
*20 Min Workup

4 Cycles
AMRAP3
Row 250/200m
With Remaining Time
8 Goblet Squat 50/35lb
25’ Handstand Walk

Rest 1 Minute between cycles:
**score is total rounds after each row.

Day 6
EMOM 8:
2 Snatch (Singles)

*Start @ 75% & Work Up

20 Min AMRAP
“I Go You Go” Set to Set

2 Rope Climbs
3 Deadlift 275/223lb
4 6” Deficit HSPU
5 Box Jump Over 24/20”
6 Toes-2-Bar
5 Box Jump Over 24/20”
4 6/2 “ Deficit HSPU
3 Deadlift 275/223

Day 7

OFF

WEEK OF 12.18.17

Day 1
Back Skwats Heavy Single
*Then 3×15 @75%

AMRAP 12:
Row 30 Cal
15 Toes to Bar
15 GHD Sit-Ups
Row 20 Cal
10 Toes to Bar
10 GHD Sit-Ups
Row 10 Cal
5 Toes to Bar
ME GHD Sit-Ups

Day 2

Power Clean 5RM
25 Russian Swing Buy-In
90/70

3 Rounds:
50 Double Under
12 Alt. DB Snatch 70/50lb
20 Burpee Box-Jump 20”

25 Russian Swing Buy-]Out
90/70

Accessory: 3x
IYT Shoulder Raise x5 Each
Reverse Plank x30 Sec 45/35

Day 3
Push Press Heavy Single
5-5-4-3-2-1

3 Rounds:
10 Push-Press @75%
5 Wt. Pull-Ups 26+
10 Wt. Dips 26+
20 Cal Bike

Core: 4 Rounds
30 Sec Wt. Plank 45/35
30 Sec V-Up

Day 4
Block Snatch 3RM
*Above Knee
“Fight Gone Bad-Ish”

4 Intervals:
Bike 1 Min for Cals
Box Jump  1 Min for Reps
Burpee 1 Min for Reps
Alt. Pistol Squat for Reps
Rest 1 Min

Accessory: 3 Sets
DB Row x10 Each
Alt. Bicep Curl x 10 Each

Day 5
Total Body Strength Day
5 Sets:
5 Deadlifts Approx. 80% of 1RM
20 Sec. Wt Plank 45
*Rest 90 Sec

1 Round NFT:
1 ME Set HSPU
1 ME Set BMU

3 Rounds NFT:
30 Sec Suitcase Carry *Right
30 Sec Suitcase Carry *Left
½ ME HSPU
½ ME BMU

Day 6
12 WODNESS OF CHRISTMAS
1 Ring Muscle-up
2 Handstand Push-ups
3 Ring Dips
4 Pull-ups
5 Burpees
6 Box Jumps 24/20”
7 Push-ups
8 Walking Lunges
9 Deadlifts 135/93lb
10 Hang Power Cleans 135/93lb
11 Front Squats 135/93lb
12 Shoulder to Overhead 135/93lb

Day 7

OFF

WEEK OF 12.11.17

Day 1
EMOM 12
1) 5 Deadlift 80%
2) Ring Muscle Up

“Mary”
20 Min AMRAP:
5 Handstand Push-up
10 Alternating Pistol Squat
15 Pull-Up

 


Day 2
E90F12
3 Hang Snatch
*Starting @70%

20 Min AMRAP
Row 500m
10 KB Push-Press *Each 53/35
20 Box Jump Over 24/20″
30 KB Swing 53/35
40 Double Under

Accessory: 2x
Bicep Curl x20
Plate Extension x30 25/15

 


Day 3
Back Skwats
3×20 @70%
*Between Sets Hold Heavy Yoke 5 Sec 110-120% of BS

For Time:
150 Wallball 20/14lb to 10/9′
*OTM Perform 5 Burpees

Accessory: 3 Sets
15 Band Hamstring Pull-Down *Each
5 Razor Curl

 


Day 4
E90F12
1 Clean & Jerk Heavy

5RFT:
25/20 Cal Row
10 Alt. Dumbbell Snatch 70/50lb
15 Toes to Bar

Core: 40 On/20 Off x4
Wt. Plank  45/35
V-Up
Russian Twist *No Weight, Feet Elevated!

 


 

Day 5
Bench Press Heavy Single
Then 2×8 @70% of HS
Bent over Row 3×12

3 Rounds:
5 Ring Muscle Up
10 Dips
15 Hanstand Push-up 

Core: 3 Sets
10 Reverse Hypers
10 Banded Birddog *Each

Day 6
8 Minutes to reach Heavy Snatch
• Same Bar
• Total Weight
• Partner can add weight when resting

Rest 2 Minutes

AMRAP20
50 Power Snatch 135/93lb
50 Bar Muscle Up
50 Overhead Squat 135/93lb
50 Cal Bike

*switch as needed

Partner Accessory:
Barbell Suitcase Carry 185/123
Max Distance in 4 Min

 

WEEK OF 12.04.17

Day 1
Bench Heavy Single
Then 3×8 @70% of HS

5 Rounds:
15 Dumbbell Bench 50/35lb
10 Bar Muscle Up
10 Box Jump 30/24

Accessory: 3 Sets
Bent Over Row x10
Wt. Plank x40 Sec 45/35
DB Curl x10 *Each

Day 2
Back Skwat
3×20
Start @60% of 1RM

Core: 3x
Goodmorning 3×5 *Light
Ring Push-Away/BB Rollouts 3×10

3 Cycles:
4 Min Running Clock
500m Row
ME HSPU w/Remaining Time
*Rest 1 Min

Day 3
3 Position Snatch Hip/Hang/Floor
*Work Up to Heavy Complex
*Cap @85%

Restoration + Core  Workout:
E2F20

  1. Bike for Cal
  2. Suitcase Carry 70/53lb
  3. Strict GHD Sit-Up (Submax Effort)
  4. Double Under for Reps

15 Min Mobility Work:
Glute/Hamstring/Hip Flexor/Quad
Shoulder Complex

Day 4
EMOM 12:

  1. 5-8 Ring Muscle Up
  2. 10 Strict HSPU
  3. 30 Sec Russian Twist 20/12lb

4k Row:
*Every 1,000m Perform 20 Russian Swings
*Workout Ends w/20 Swings @70/53

Day 5
3 RM Paused Front Skwat
*4 Sec @ Top
*2 Sec @ Bottom
*20 Min to Work Up

4 Rounds:
3 Power Clean 175/103lb
6 Front Squat 175/103lb
9 Bar Over Burpee

Accessory: 4 Sets
Banded Hamstring Pull-Down x15
Reverse Plank 45/25 x 30 Sec
Razor Curl x8-12

Day 6
Clean & Jerk Heavy Single

Teams of 3! 6 Cycles

  1. Box Jump 24/20
  2. Shoulder to Overhead 115/73
  3. CTB Pull-Up
  4. Rest

*90 Sec Each
*Each Partner Starts at Different Exercise
*Score is Total Team Reps

Day 7

OFF

WEEK OF 11.27.17

Day 1
Skwat Max Wave

  1. 70% x 3
  2. 75% x 2
  3. 80% x 1
  4. 75% x 3
  5. 80% x2
  6. 85% x 1
  7. 80% x2
  8. 90% x1
  9. 105% Walk Out, Hold x5 Sec, Rest 90 Sec
  10. Max Attempt

3 Intervals:
1 Min of Goblet Squat 53/35lb
1 Min KB Swing 53/35lb
1 Min GHD Sit-Up (slow and controlled)

Day 2

30 Ring Muscle-ups for time
For Time
50/40 Cal Assault Bike
10 Hang Power Clean  + Shoulder to Overhead
40/30 Cal Assault Bike
8 Hang Power Clean  + Shoulder to Overhead
30/22 Cal Assault Bike
6 Hang Power Clean  + Shoulder to Overhead
20/15 Cal Assault Bike
4 Hang Power Clean +  Shoulder to Overhead
135/93lb – 165/108lb – 185/123lb – 205/133lb

5 Sets:
10 Reverse Hyper
30 Sec. Wt. Plank 45/35

Day 3
Deadlift Max Wave

  1. 70×4 (Blue Band)
  2. 80×3 (Blue Band)
  3. 85×1 (Blue Band)
  4. 75×3 (Blue Band)
  5. 85×2 (Blue Band)
  6. 90×1
  7. Max Attempt

3 Rounds:
5 @80% of Max
10 Bar Over Burpee
50 Double Unders

Day 4
Block Snatch
5×3 @75% (all sets)
*Knee

AMRAP15
Bike for Cal

Every 3 Minutes Perform:
5 Hang Snatch
10 Box Jumps 24/20”.

Athletes may power snatch and overhead squa

Scaled: 75/53lb
RX: 115/73lb
Sport: 135/93lb

Day 5
E90F9
1) 25-50’ HS Walk
2) 8-12 Strict HSPU

21-18-15-12-9 for time
Front Squat  95/63lb
Row For Cal

Upper Body Accessory:
DB Bench
DB Curl
3×10 Each

Day 6
Partner Workout
20 Min AMRAP:
20 Deadlift 275/173
40 Bar Muscle Up
60 Alt. Burpee Box Jump
80 Pistol Squat
*Switch Working/Resting Partner As Needed
*Switch Partner Every Box Jump

3 Sets:
8-12 Razor Curl
15 Back Ext.
Wt. Plank x30 Sec 90/50

Day 7
OFF

WEEK OF 11.20.17

Day 1

Deadlift E90F12

  1. 60,65,70% x3
  2. 70, 75. 80% x2
  3. 80, 85, 90% x1

 

AMRAP 12
15 Cal Row
5 Ring Muscle up
5 Ring Dip

Core: 3x
30 Sec Band Push Away Left
30 Sec Band Push Away Right
10 Back Ext./Supermans

Day 2

Skwat EMOM9

  1. 70% x5
  2. 80% x3
  3. 85% x1

 

EMOM14

  1. Max Effort Wallball 30/20lb
  2. Max Effort Toes to Bar

*Score is Total Reps

Core: 3x
Wt. Plank x 1 Min 35/15
*Rest 1 Min

Day 3

4 Rounds:
3 Legless Rope Climb
12/10 Cal Bike
*Rest 1 Min

KB Strength Circuit: 3x
8 SA Russian Swing
8 Rows
8 Presses
1 Turkish Get Up + Overhead Carry
*Alternate Hands

Accessory: Tempo Biceps
5 Sec Up, 5 Sec Down
3×10 *Each  Bicep Curl

Day 4

EMOM8
3 Snatch
Start @70%

EMOM6
2 Clean & Jerk
*Start @75%

Optional Conditioning
Thanksgiving WOD

Day 5
3 Sets:
10 Ring Row
10 Razor Curl
10 Pistol *Total

“McGhee”
30 Min AMRAP
5 Deadlift 275/178lb
13 Push-Up
9 Box Jump 24/20

Day 6
Partner Workout:
20 Min AMRAP:
100 Double Unders *Each
80 Shoulder to Overhead 135/93lb
60 Burpees
40 Front Squat 135/93lb
20 Bar Muscle Up

Core AMRAP6:
12 Reverse Hyper
20 Sec. Inchworm Plank

Day 7

OFF

WEEK OF 11.13.17

Day 1
Back Skwat E90F12

  1. 55,60,65% x5
  2. 65, 70. 75% x3
  3. 75, 80, 85% x1

4RFT:
10 Thusters 115/83lb
15 Toes to Bar
20/15 Cal Bike

Core: 3x
Reverse Plank x 20 Sec 45/25
BB Rollout x8

Day 2
Every 2 Minute for 12 Min
1 Clean + Front Squat + Jerk

For Time:
Run 800m
100 Double Unders
50 Kettlebell Swings 53/35lb
Run 800m
75 Double Unders
30 Kettlebell Swings 53/35lb
Run 800m
50 Double Unders
15 Kettlebell Swings 53/35lb

Optional:
30 Pistol Squats for time

Day 3
Bench Press 1RM
Then 3×8 @70% of 1RM

EMOM 12

  1. 1 Legless rope climb + 2 rope
  2. Bent Over Row x5

*Challenge ½ Deadlift

  1. ME Push-Up or Ring Dip  (no more than 30 sec)

5RFT
5 BMU
10/8 Cal Bike

Day 4
Block Snatch 5×3
5RFT
25 Wall Ball 20/14lb to 10/9’
25/20 Cal Row

3x
12 Dumbbell Bicep Curl
15 Plate Extension
12 Lateral DB Raise

Day 5
Deadlift E90F12

  1. 55,60,65% x3
  2. 65, 70. 75% x2
  3. 75, 80, 85% x1

For time:
10 Ring Muscle Up
40 Burpee
8 Ring Muscle Up
30 Burpee
6 Ring Muscle Up
20 Burpee
4 Ring Muscle Up
10 Burpee

Core EMOM6

  1. Reverse Hyper x15
  2. Wt. Plank 45x

Day 6
Jerk from Split 3×3
Split Jerk E90F12

  1. 55,60,65% x3
  2. 65, 70. 75% x2
  3. 75, 80, 85% x1

Partner for time:
20 Power Clean 165/103lb
20 SHSPU
40 Back Squat 165/103lb
20 SHSPU
20 Power Clean 165/103lb

* split in any order

Day 7

OFF

WEEK OF 11.06.17

Day 1

Deadlift Wave Loading
E90F12

  1. x5 x50, 55, 60%
  2. x3 x55, 60, 65%
  3. x1 x60, 70, 80%

4 Sets Each:
25 Russian Swing *Wide Stance
ME Toes to Bar
8 Romanian Deadlift (50% DL)

Core: x5
Wt. Plank 45/25 x20 Sec, Rest 20

Day 2

Block Snatch (Knee)
*Work Up to Heavy 2
Then 3×3 @80% of H2

For Time:
Row 2k
50 Push-Ups
50 GHD Sit-Up
50 Double Under
Row 1k
50 Push-Up
50 GHD Sit-Up
50 Double Under

15 Min Targeted Mobility Work:
Hamstring, Glute, Psoas, Abs

Day 3

Back Skwat Wave Loading

EMOM10

  1. x5 x50, 55, 60%x3
  2. x3 x60, 70, 80%x3

12 Min AMRAP:
25ft. Goblet Lunge 70/40lb
10 Alt.  DB Snatch 70/40lb
25ft. Goblet Lunge 70/40lb
10 HSPU

5 Min Core AMRAP:
10 Reverse Hypers
10 HLR

Day 4

Power Clean 1RM
5 RFT:
1 PC @ 80% of Heavy 1
5 BMU/CTB Pull-Up
1 PC @ 80%
15/12 Cal Bike
1 Minute Rest

Upper Body Accessory:
3 Sets, 12-15 Reps Each
Bicep Curl
Plate Tricep Extension
DB Row

Day 5

Front Squat 3RM
*Pause 5 Sec Each Rep
Push-Press 5RM

5RFT:
8 Thrusters 135/93
8 Bar Facing Burpee
50 Double Unders

3 Sets:
8 Razor Curl
20 Sec Reverse Plank 45 LB

Day 6

ME 800m Run
Rest 1/1
Then 3x400m @800m Pace
Rest 1;1

AMRAP15:
10 Box Jump Over 24/20”
10 Pull-Up (c2b)
10 Deadlift 225/153lb

Core AMRAP 2:
Reverse Hyperextensions

Day 7

OFF