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WOD

Strength/Skills: 15 mins for – Kipping Pull-up technique Conditioner: Against a 21 min running clock: Mins 1:00 – 6:00 – 1 mile Air Bike Mins 6:00-14:00 (What ever time you have left over is your rest) Perform 8 Rounds of the following: – 3 Muscle-Ups – 6 Handstand Push Ups Mins 14:00-21:00 6 Min AMRAP: – 30 DU’s – 5 Toes to bar ...

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  • WOD 13-11 / Deadlifts

  • Strength: Every 2 mins for 12 mins – 3 Deadlifts Conditioner : 7 min AMRAP – 5 Squat Cleans 135/95 – 20 DU’s —-> 3 Min Rest – 2K Row ...

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  • LIGHT WOD 13-11 / Deadlifts

  • Strength: Every 2 mins for 10 mins – 5 Deadlifts Conditioner : 10 min AMRAP – 5 Power Cleans – 20 DU’s ...

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  • OLY 12-11 / Week 9

  • Strength/Skills: A) 3 sets of – 3 Muscle Clean + 3 Dip + 3 Push Press + 3 Tall Jerk B) 3 sets of – 1 Clean Pull + 2 Clean From 1 Inch off The Floor + 1 Jerk Then… (1+1+1) x 3 C) 3 sets of – 5 Deficit Clean Deadlift: @ 95% of best clean D) Ring ...

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  • LIGHT WOD 12-11 / Front Squats

    Strength: Every 2 Mins for 10 Mins – 5 Front Squats Conditioner: For time! – 20 Power Cleans – 20 Ring rows – 20 Cal row – 15 Power Cleans – 15 Ring rows – 15 Cal row – 10 Power Cleans – 10 Ring rows – 10 Cal row TC = 15 mins ...

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  • WOD 12-11 / Thrusters

    Strength: Every 2 Mins for 12 Mins – 5 Thrusters Conditioner: For time! – 30 Ground to Overhead 75/55 – 30 Pull-Ups – 30 Burpees – 20 Ground to Overhead 95/65 – 20 Pull-Ups – 20 Burpees – 10 Ground to Overhead 115/75 – 10 Pull-Ups – 10 Burpees TC = 20 mins ...

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  • OUTDOOR 11-11 / RFT

    Conditioner: 10 Rounds each for time – 12 SumoDeadlift Highpull 28/20 – 200m Sprint – 8 Burpees * 90sec Rest between rounds ...

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  • WOD 11-11 / Power Cleans

    Strength/Skills: 17 Min E.M.O.T.M – Power Clean – 5 Min E.M.O.T.M – 5 Power Cleans – Rest 1 Min and add weight – 5 Min E.M.O.T.M – 4 Power Cleans – Rest 1 Min and add weight – 5 Min E.M.O.T.M – 3 Power Cleans * It should be light enough to finish all reps with perfect ...

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  • WOD 10-11 / Team WOD

    Skills: Clusters Conditioner: 1000’s For Time! In teams of 3-4 – 10.000/12.000m Row – 6000/8000 Kg of Clusters * 1 person does the rowing, the others AMRAP Clusters in the rowing time! ** Choose your own rep scheme, switch as needed on the rowers! *** TC = 50 min ...

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  • WOD 9-11 / Ring Rows

    Strength/Skills: 5 sets – MAX Ring Rows Conditioner: For time! – 40 Burpees – 250m Row – 30 Pull-Ups – 250m Row – 20 KB Swings – 250m Row – 10 Deadlifts – 250m Row TC= 15 min ...

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  • WOD 9-11 / Pull-ups

    Strength/Skills: 5 sets – MAX Strict Pull-ups + MAX rep kipping Pull-ups Conditioner: For time! – 60 Burpees – 250m Row – 50 Pull-Ups – 250m Row – 40 KB Swings 24/16 – 250m Row – 30 Power Snatches 115/95 – 250m Row TC= 25 min ...

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  • LIGHT WOD 8-11 / Weighted Lunges

    Strength/Skills: Every 3 Mins for 12 Mins – 16 Front Racked Lunges AHAP! * Choose a weight that is challenging but still able to maintain good form! Conditioner: For Time! – 21 Sumo Deadlift High Pull – 21 Box Jumps – 40 DU’s – 15 SDHP – 15 Box Jumps – 40 DU’s – 9 SDHP – 9 Box Jumps – 40 DU’s TC ...

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  • WOD 8-11 / Weighted Lunges

    Strength/Skills: Every 3 Mins for 15 Mins – 16 Front Racked Lunges AHAP! * Choose a weight that is challenging but still able to maintain good form! Conditioner: For Time! – 21 Sumo Deadlift High Pull 115/65 – 21 Box Jumps 24″/20″ – 40 DU’s – 15 SDHP – 15 Box Jumps – 40 DU’s – 9 SDHP – 9 Box Jumps – ...

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  • LIGHT WOD 7-11 / Push Press

    Strength: 5 Sets – 3 Push Press Rest 90 sec Conditioner: For Time! – 15 Wall Balls 20/14 – 1 Burpees – 14 Wall Balls – 2 Burpees – 13 Wall Balls – 3 Burpees enz… enz.. TC = 15 mins ...

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  • WOD 7-11 / Press Complex

    Strength: 5 Sets of: – 1 Push Press + 2 Push Jerks Rest 90 sec – Strict Chin-Ups Rest 90 sec Conditioner: For Time! – 15 Wall Balls 20/14 – 1 Burpees – 14 Wall Balls – 2 Burpees – 13 Wall Balls – 3 Burpees enz… enz.. – 1 Wall Balls – 15 Burpees TC = 25 mins ...

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  • WOD 6-11 / Front Squats

    Strength: Every 2 mins for 10 mins – 2 Fronts Squats (3 sec HOLD) + 2 Fronts Squats Conditioner: 15 Min AMRAP – 10 Ring Dips – 10 Toes 2 Bar – 15 KB Swings 24/16 – 15 Jumping Squats ...

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  • LIGHT WOD 6-11 / Front Squats

    Strength: Every 2 mins for 10 mins – 2 Fronts Squats (3 sec HOLD) + 2 Fronts Squats Conditioner: 12 Min AMRAP – 10 Ring Dips – 10 Toes 2 Bar – 10 KB Swings 24/16 – 10 Jumping Squats ...

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  • OLY 6-11 / Week 8

    Strength/Skills: A) 3 sets of – 3 Muscle Snatch + 3 Tall Snatch + 3 Snatch balance Without a Dip + 3 Zotts Press * In between sets, 10 DB Flies, slow and Controlled B) Snatch Deadlift to Mid Thigh (pause for three seconds) + Snatch Pull+ Snatch (1+1+2) x 2, (1+1+1) x 3 C) 3 ...

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  • LIGHT WOD 5-11 / Strict Press

    Strength: Every 2 Mins for 10 Mins – 5 Strict Press Conditioner: 3 Rounds for time – 10 Front Rack Alt. Lunges (5 each leg) – 10 Push Press – 10 Burpees TC = 15 mins ...

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  • WOD 5-11 / Strict Press

    Strength: Every 2 Mins for 10 Mins – 5 Strict Press Conditioner: 5 Rounds for time – 10 Front Rack Alt. Lunges 95/65 (5 each leg) – 10 Push Press 95/65 – 10 Burpees TC = 15 mins ...

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  • WOD 4-11 / Deadlifts

    Strength: Every 3 Mins for 15 Mins – 4 Deadlifts – 30 sec rest, then… – Max Strict Pull Ups Conditioner: 12 Min AMRAP – 6 Pull-ups – 12 KB Swings 24/16 – 24 DU’s ...

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  • OUTDOOR 4-11 / For Time!

    Conditioner: For time – 2100m run – 21 double kb thrusters 20/12kg – 20m sled pull/drag – 1500m run – 15 double kb thrusters – 20m sled pull/drag – 900m run – 9 double kb thrusters – 20m sled pull/drag ...

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  • LIGHT WOD 3-11 / Front Squats

    Strength: 10 mins for 5 sets – 2 Front Squats (2 sec HOLD) + 3 Front Squats Conditioner: 15 Min AMRAP – 10 Deadlifts – 10 Moutain Climbers – 10 HR Push-ups – 10 Knee Raises ...

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  • OLY 3-11 / Week 7

    Strength/Skills: A) 3 sets of – 3 Muscle Cleans, 3 Tall Cleans B) Clean + Jerk: 3,2,2,1,1,1 C) 3 sets of – 3 Clean Deadlift: @ 90% of best clean D) 3 sets of – 10 Chin ups – 10 GHD Hip Extensions – 10 GHD Sit-ups       ...

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  • WOD 3-11 / Front Squats

    Strength: Every 2 mins for 12 mins – 2 Front Squats (2 sec HOLD) + 3 Front Squats Conditioner: 18 Min AMRAP – 25 Deadlifts 225/155 – 25 Cal Row – 25 HR Push-ups – 25 Toes to Bar ...

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  • WOD 2-11 / Clean Complex

    Strength/Skills: 12 mins for 8 sets – 1 Hi-Hang Clean + 1 Hang Clean + 1 Squat Clean Conditioner: 8 rounds for time in teams of 2! – 10 Clusters 135/95 – 10 Burpees Over the Bar – 10 Box Jumps 24″20″ * 1 person works at the time ** TC = 20 mins ...

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  • LIGHT WOD 2-11 / Power Cleans

    Strength/Skills: 10 mins for 6 sets – 3 Power Cleans Conditioner: 6 rounds for time in teams of 2! – 10 Power Clean 65/55 – 10 Burpees Over the Bar – 10 Box Jumps 24″/20″ * 1 person works at the time ** TC = 15 mins ...

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  • LIGHT WOD 1-11 / Overhead Squats

    Srength/Skills: 10 mins for 5 sets – 5 Overhead Squats Conditioner: Against a 19 Minute Clock perform the following,,, 7 Min AMRAP: – 250M Row – 10 Thrusters 95/65 —> 5 min Rest 7 Min AMRAP: – 40 DU’s – 20/15 HR Push-Ups ...

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  • WOD 1-11 / Overhead Squats

    Srength/Skills: 10 mins for 5 sets – 5 Overhead Squats Conditioner: Against a 31 Minute Clock perform the following,,, 7 Min AMRAP: – 250M Row – 10 Thrusters 95/65 —> 5 min Rest 7 Min AMRAP: – 40 DU’s – 20/15 HR Push-Ups —> 5 min Rest 7 Min AMRAP: – 20 Box Jumps 24″/20″ – 10 Ring Dips ...

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  • LIGHT WOD 31-10 / Bench Press

    Strength/Skills: ‬Every 2 mins for 10 mins ‪- 5 Bench Press ‪ Conditioner: 4 Rounds For Time:‬ ‪- 10 Cal Row‬ ‪- 10 Push Press ‪- 10 Ring Rows ‪- 1 Min Rest TC = 15 mins ...

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  • WOD 31-10 / Bench Press

    Strength/Skills: ‬Every 2 mins for 12 mins ‪- 5 Bench Press ‪ Conditioner: 5 Rounds For Time:‬ ‪- 15 Cal Row‬ ‪- 10 DB Shoulder to O/H ‪- 5 Muscle-ups ‪- 1 Min Rest TC = 20 mins ...

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  • WOD 30-10 / Back Squats

    Strength/Skills: Every 2 mins for 10 mins ‪- 3 Back Squat‬s * 50/60/70/80/85% ‪Then… 3 Sets: ‬ ‪AMRAP Strict Pull-ups‬ ‪* Rest at least 1 min b/w sets‬ ‪Conditioner: 3 X 5 Min AMRAP:‬ ‪- 6 Burpee Pull ups‬ ‪- 12 Hang Power Clean 95/65) ‪* Rest 3 mins b/w AMRAP’s   ...

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  • LIGHT WOD 30-10 / Back Squats

    Strength/Skills: Every 2 mins for 10 mins ‪- 5 Back Squat‬s ‪Conditioner: 3 x 5 Min AMRAP:‬ ‪- 4 Burpees – 6 Pull ups‬ ‪- 8 Hang Power Clean 95/65 ‪* Rest 3 mins b/w AMRAP’s ...

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  • OLY 29-10 / Week 7

    Strength/Skills: A) Muscle Snatch: 5,3,3,1,1,1 * In between sets, do crossover symmetry and/or banded pull a B) Snatch: 3,3,3,2,2,1,1,1 C) Back Squat: 4×4 ...

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  • LIGHT WOD 29-10 / For Time!

    Strength/Skills: ‪- WOD prep ‬ ‪ ‪Conditioner: For time! ‪- 500m Row‬ ‪- 100m Farmers Carry ‪- 25 Sit-ups‬ ‪- 20 Cal Bike ‪- 25 Sit-ups‬ ‪- 100m Farmers Carry‬ ‪- 500m Row‬ TC = 15 Mins ...

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  • WOD 29-10 / HSPU

    Strength/Skills: 5 Sets:‬ ‪- 5 Strict HSPU ‬ ‪ ‪Conditioner: For time! ‪- 1k Row‬ ‪- 200m Farmers Carry 55/35 ‪- 50 Sit-ups‬ ‪- 1 Mile Bike ‪- 50 Sit-ups‬ ‪- 200m Farmers Carry‬ ‪- 1k Row‬ TC = 20 Mins ...

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  • OUTDOOR 28-10 / For Time!

    Conditioner: For time! 1 mile run 25 Wall balls 20# 14# 20 Wall balls sit-ups 1k run 25 Wall balls 20 Wall balls sit-ups 800m run 25 wall balls 20 wall balls sit-ups 400m run 25 wall balls 20 wall balls sit-ups 200m run ...

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  • WOD 28-10 / AMRAP

    Strength/Skills: – WOD prep Conditioner: 20 min AMRAP – 10 Strict knees-to-elbows – 3 Wall Walks ...

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  • OLY 27-10 / Week 6

    Strength/Skills: A) Snatch: Heavy Single for the Day B) Clean and Jerk: Heavy Single For the Day C) Back Squat: 5×3 ...

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  • LIGHT WOD 27-10 / RFT

    Strength/Skills: – WOD prep Condtioner: 10 rounds for time of! – 7 back squats 65/45 – 25 DU’s or 50 Single unders Rest 30 seconds. ...

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  • WOD 27-10 / RFT

    Strength/Skills: – WOD prep Condtioner: 10 rounds for time of! – 10 back squats 135/95 – 10 Cal Bike Rest 30 seconds. ...

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  • LIGHT WOD 26-10 / Max reps

    Strength/Skills: WOD prep Conditioner: 3 Rounds of 3 mins of: – 20 Push Presses 95/65 – Max-rep Jumping pull-ups * Rest 2 minutes between rounds. ...

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  • WOD 26-10 / Max reps

    Strength/Skills: WOD prep Conditioner: 5 Rounds of 3 mins of: – 20 Push Presses 135/95 – Max-rep weighted pull-ups * Rest 2 minutes between rounds. Each round, decrease weight on the pull-up. Men: 50-40-30-20-10-lb. weighted pull-ups Women: 25-20-15-10-5-lb. weighted pull-ups ...

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  • LIGHT WOD 25-10 / Deadlifts

    Strength/Skills: – WOD prep Conditioner: – Deadlift 5-5-5-5-5 reps ...

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  • WOD 25-10 / Deficit Deadlifts

    Strength/Skills: – WOD prep Conditioner: – Deficit deadlift 5-5-5-5-5 reps ...

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  • WOD 24-10 / RFT

    Strength/Skills: – WOD prep Conditioner: 4 rounds for time of: – 25 Cal Row – 25 Burpees ...

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  • LIGHT WOD 23-10 / For Time!

    Strength/Skills: – WOD prep Conditioner: 3 rounds for time of: – 20 knee push-ups – 20 squat cleans, 65 / 45 ...

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  • WOD 23-10 / For Time

    Strength/Skills: – WOD prep Conditioner: For time! – 5 ring handstand push-ups – 5 squat cleans, 185 / 125 – 10 strict handstand push-ups – 10 squat cleans, 155 /105 – 20 handstand push-ups – 20 squat cleans, 135 / 95 – 40 ring dips – 40 squat cleans, 95 / 65 ...

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  • OLY 22-10 / Week 6

    Strength/Skills: A) Pause Tempo Snatches: 5 singles *Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position). B) SLOW Tempo Snatches: 3×3 * Take 10 seconds to get up to the “down” position and then snatch. C) Power Snatch: 3,3,3,2,2,2,1,1 * Put all ...

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  • LIGHT WOD 22-10 / Split Jerk

    Strength/Skills: – Skill training Conditioner: Split Jerk – 1-1-1-1-1-1-1 ...

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  • WOD 22-10 / Split Jerks

    Strength/Skills: – Skill training Conditioner: Split Jerk – 1-1-1-1-1-1-1 ...

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  • WOD 21-10 / For time!

    Strength/Skills: – WOD prep Conditioner: For time! – 100 Squats – Rope climb, 6 ascents – 75 Squats – Rope climb, 4 ascents – 50 Squats – Rope climb, 3 ascents – 25 Squats – Rope climb, 2 ascent ...

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  • OUTDOOR 21-10 / For Time!

    Conditioner: Complete for time 3 Rounds of: – 7 KB Deadlift 2×20/2×12 – 7 KB Power Cleans – 7 KB Front Squat – 300m Sprint —-> 2 min Rest 3 Rounds of: – 5 KB Deadlift 2×20/2×12 – 5 KB Power Cleans – 300m Sprint – 5 KB Front Squat – 300m Sprint —-> 2 min Rest 3 Rounds of: – 3 KB Deadlift 2×20/2×12 – 300m ...

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  • LIGHT WOD 20-10 / Weightlifting

    Strength/Skills: – WOD prep Conditioner: Snatch 1-1-1-1-1 reps Clean 1-1-1-1-1 reps Deadlift 1-1-1-1-1 reps ...

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  • OLY 20-10 / Week 5

    Strength/Skills: A) 3 sets of: – 3 Muscle Clean + 3 Tall Clean + 3 Squat Jerk + 3 Sotss Press * In between sets, do 20 jump to lands in split position without weight. Practice correct footwork. B) 5 sets of: – 1 Clean Pull + 1 Panda Pull + 1 Clean + 1 Jerk C) ...

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  • WOD 20-10 / E.M.O.T.M

    Strength/Skills: – WOD prep Conditioner: With a running clock, every minute perform 1 lift – Start with an empty barbell and snatch for as long as possible. – Once you cannot snatch the weight, clean for as long as possible. – Once you cannot clean the weight, deadlift for as long as possible. * Men add 10 lb. ...

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  • WOD 19-10 / RFT

    Strength/Skills: – WOD prep Conditioner: 3 RFT – 800m run – 50 Box Jumps 24″/20″ ...

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  • LIGHT WOD 19-10 / RFT

    Strength/Skills: – WOD prep Conditioner: 3 RFT – 400m run – 25 Box Jumps 24″/20″ ...

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  • LIGHT WOD 18-10 / "Cindy"

    Strength/Skills: – WOD prep Conditioner: “Cindy” 20 min AMRAP of: – 5 Pull-ups – 10 Push-ups – 15 Air Squats   ...

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  • WOD 18-10 / "Nate"

    Strength/Skills: – WOD prep Conditioner: “Nate” 20 min AMRAP of: – 2 Muscle-ups – 4 HSPU – 8 KB Swings 24/16   ...

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  • WOD 17-10 / Snatch

    Strength/Skills: – Skill training Conditioner: Snatch A) 2-2-2-2-2-2 Snatch Grip Deadlift B) 2-2-2-2-2-2 Snatch Pull C) 2-2-2-2-2-2 Snatch ...

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  • LIGHT WOD 16-10 / 3 RFT

    Strength/Skills: – WOD prep Conditioner: 3 RFT – 15 DB Push Jerks 20/10 – 35 Single Unders – 15 Weighted Step-ups 20″ – 35 Single Unders ...

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  • WOD 16-10 / 3 RFT

    Strength/Skills: – WOD prep Conditioner: 3 RFT – 25 DB Push Jerks 50/35 – 50 DU’s – 25 Weighted Step-ups 24″/20″ – 50 DU’s   ...

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  • WOD 15-10 / "Saved by the barbell"

    Strength/Skills: WOD prep Conditioner: 3 rounds for max reps of: “Saved by the Barbell” – 1 min Burpees – 1 min Wall Balls 20″/14″ – 1 min Deadlifts 115/75 – 1 min med-ball Sit-Ups – 1 min Hang power cleans 115/75 – 1 minute Rest ...

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  • OUTDOOR 14-10 / 35 min Ladder

    Conditioner: 35 min Ladder – 1 Hill Sprint – 1x Walking Lunges Downhill – 10 KB Swings 24/16 – 600m Run – 2 Hill Sprints – 2x Walking Lunges Downhill – 12 KB Swings 24/16 – 600m Run – 3-3-14/600m – 4-4-16/600m etc…. ...

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  • WOD 14-10 / Hang Snatch

    Strength/Skills: 10 min E.M.O.T.M ‪- 1 Hang Muscle Snatch + 2 Hang Power Snatch Conditioner: 3 Rounds With an 3 min running clock ‪- 500/400m Row‬ ‪In remaining time, ‬ ‪AMRAP Power Cleans and Jerks 135/95 ‪* 2 min rest‬ b/w rounds ...

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  • WOD 13-10 / Push Press

    Strength/Skills: Every 2 mins for 12 mins – 3 Push Press * Work up to a heavy 3RM Conditioner: 20 Mins AMRAP of: – 5 Shoulder 2 Overhead 135/95 – 10 Toes 2 Bar – 20 DU’s ...

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  • OLY 13-10 / Week 4

    Strength/Skills: A) 3 sets of: – 3 Muscle Clean + 3 Dip + 3 Push Press + 3 Tall Jerk B) 3 & 3 sets of: – 1 Clean Pull + 2 Clean From 1 Inch off The Floor + 1 Jerk – 1 Clean Pull + 1 Clean From 1 Inch off The Floor + ...

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  • LIGHT WOD 13-10 / Push Press

    Strength/Skills: 15 mins for 5 sets – 3 Push Press Conditioner: 15 Mins AMRAP of: – 5 Push Press – 10 Sit-ups – 20 Single Unders ...

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  • WOD 12-10 / Bent over Rows

    Strength/Skills: 3 Sets of: ‪- 10 Back Rack Box Step-up ‪- 6-8 Bent Over Row ‪AMRAP Ball Push ups‬ ‪Conditioner: 8 RFT ‪- 20 Box Jump Overs‬ 24″/20″ ‪- 20m Farmers Walk ‪- 20 Moutain Climbers TC = 20 mins ...

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  • LIGHT WOD 12-10 / Bent over Rows

    Strength/Skills: 3 Sets of: ‪- 6-8 Bent Over Row ‪AMRAP Push ups‬ ‪Conditioner: 5 RFT ‪- 20 Box Jump or step-ups 24″/20″ ‪- 20m Farmers Walk ‪- 20 Moutain Climbers TC = 15 mins ...

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  • WOD 11-10 / Deadlifts

    Strength/Skills: 15 mins for 6 sets ‪- 5 Deadlifts ‪ ‪Conditioner: 15 min AMRAP: ‬ ‪- 20 Thrusters 95/65 ‪- 20 Burpee Box Jumps 24″/20″ ...

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  • LIGHT WOD 11-10 / Back Squats

    Strength/Skills: 10 mins for 5 sets ‪- 5 Back Squats ‪ ‪Conditioner: 15 min AMRAP: ‬ ‪- 10 Thrusters ‪- 10 Box step-ups 24″/20″ * Step-ups weighted if possible! ...

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  • LIGHT WOD 10-10 / Power Cleans

    Strength/Skills: 5 min E.M.O.T.M – 2 Power Cleans Conditioner: 20 min AMRAP in Teams of 2 ‪- 100 Single Unders (switching every 25 reps)‬ ‪- 10 Deadlifts (switching every 5 reps)‬ ‪- 20 Knee raises (switching every 10 reps)‬ ...

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  • WOD 10-10 / Squat Cleans

    Strength/Skills: 10 min E.M.O.T.M – 1 Clean Power or Squat @ 80% Conditioner: 24 min AMRAP in Teams of 2 ‪- 100 DU’s (switching every 25 reps)‬ ‪- 20 Hang Squat Cleans 95/65 (switching every 10 reps)‬ ‪- 20 Toes to Bar (switching every 10 reps)‬ ...

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  • WOD 9-10 / Bench Press

    Strenght/Skills: 15 mins for 6 sets – 3 Bench Press Conditioner: 8 Rounds (each) for time ‪- 3 Deadlifts @70% of 1RM‬ ‪- 250m R0w ‪- 8/6 Pull up‬s – 90 sec Rest * ‪Score = fastest and slowest time ‬ ...

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  • OLY 8-10 / Week 4

    Strength/Skills: A) 3 sets of: – 3 Muscle Snatch + 3 Tall Snatch + 3 Snatch balance Without a Dip + 3 Zotts Press * In between sets, 10 DB Flies. Slow and Controlled B) 2 & 3 sets of: – 1 Snatch Deadlift to Mid Thigh (pause for three seconds) + 1 Snatch Pull + ...

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  • LIGHT WOD 8-10 / Back Squats

    Strength/Skills: Every 2 mins for 12 mins – 5 Back Squats Conditioner: 20 min E.M.O.T.M – 2 Deadlifts – 1 DL High-pull – 2 Power cleans – 1 Squat clean * Complete the following complex within the minute. Do it unbroken as long as possible. If you need to break it up, still go unbroken on each station. ...

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  • WOD 8-10 / Back Squats

    Strength/Skills: Every 2 mins for 12 mins – 3 Back Squats Conditioner: 30 min E.M.O.T.M – 2 Deadlifts – 1 DL High-pull – 2 Power cleans – 1 Squat clean Min 1 – 10: 135/95 Min 11 – 20: 155/115 Min 21 – 30: 185/125 * Complete the following complex within the minute. Do it unbroken as long as possible. If ...

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  • OUTDOOR 7-10 / AMRAP

    Conditioner: 7 min AMRAP – 5 Wall Jumps – 50m Sprint – 50m Jog back —-> 2 min rest 7 min AMRAP – 10 Broad Jumps – 50m Sprint – 50m Jog back —-> 2 min rest 7 min AMRAP – 15 Jumping Lunges – 50m Sprint – 50m Jog back ...

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  • WOD 7-10 / Bent over Row

    Strength/Skills: Every 2 mins for 12 mins ‪- 8 Bent over Rows AMRAP Ball Push-ups ‪Conditioner: 7 Rounds For Time: ‪- 6 Deadlifts 225/155 ‪- 3/2 Wall Walks‬ ‪- 40 DU’s TC = 20 mins ...

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  • LIGHT WOD 6-10 / Front Squats

    Strength/Skills: 5 Sets: ‬ ‪- 5 Front Squats ‪Conditioner: For Time! ‪- 30 Burpees‬ ‪- 30 Sit-ups ‪- 30 KB Deadlift ‪- 30 Push-ups ‪- 30 Burpees‬ TC = 15 mins ...

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  • OLY 6-10 / Week 3

    Strength/Skills: A) 3 sets of: – 3 Muscle Clean + 3 Tall Clean + 3 Squat Jerk + 3 Sots Press * In between sets, do 20 jump to lands in split position without weight. Practice correct footwork. B) 5 sets of: – 1 Clean Pull + 1 Panda Pull + 1 Clean + Jerk C) 3 ...

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  • WOD 6-10 / Front Squats

    Strength/Skills: 5 Sets: ‬ ‪- 3 Front Squats @80-85%‬ ‪ – 3-6 HSPU ‪Conditioner: For Time! ‪- 50 Burpees‬ ‪- 30 Toes To Bar‬ ‪- 40 DB Snatch alt. 55/35 ‪- 30 Pull ups ‪- 50 Burpees‬ TC = 15 mins ...

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  • LIGHT WOD 5-10 / Deadlifts

    Strength/Skills: Every 2 mins for 10 mins ‬ ‪- 5 Deadlifts ‪ Conditioner: 2 Rounds:‬ ‪3 mins to complete:‬ ‪- 200m Run‬ ‪In remaining time,‬ ‪AMRAP Ring Rows ‪—> 1 min Rest‬ ‪3 mins to complete:‬ ‪- 200m Run‬ ‪In remaining time,‬ ‪AMRAP SDHP ‪—> 1 min Rest‬ ‪* Score total ring-rows and total SDHP   ...

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  • WOD 5-10 / Muscle Snatch

    Strength/Skills: Every 2 mins for 12 mins ‬ ‪- 3 Hang Muscle Snatch ‬ * ‪We are working on hip explosion from the Pull. ‬ ‪ Conditioner: 2 Rounds:‬ ‪3 mins to complete:‬ ‪- 400m Run‬ ‪In remaining time,‬ ‪AMRAP Pull ups‬ ‪—> 1 min Rest‬ ‪3 mins to complete:‬ ‪- 400m Run‬ ‪In remaining time,‬ ‪AMRAP DB Snatch 55/35 ‪—> 1 min Rest‬ ‪* Score ...

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  • LIGTH WOD 4-10 / Push Press

    Strength/Skills: 15 mins for 4 Sets ‪- 5 Push Press from the rack ‪ ‪Conditioner: 15 min E.M.O.T.M ‪Min 1= 30sec Ball Slams ‪Min 2= 30sec Row‬ ‪Min 3= 30sec Double KB OH Hold ...

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  • WOD 4-10 / Push Press

    Strength/Skills: 15 mins for 4 Sets ‪- 3 Push Press from the rack ‪- 8 DB Seal Row ‬ ‪ ‪Conditioner: 20 min E.M.O.T.M ‪Min 1= 30sec DU’s ‪Min 2= 30sec Ball Slams ‪Min 3= 30sec Row‬ ‪Min 4= 30sec Double KB OH Hold 24/16 ...

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  • LIGHT WOD 3-10 / Weighted Lunges

    Strength/Skills: ‬Every 2 mins for 10 mins ‪- 10 Lunge steps ‪Conditioner: For time! – ‪75 Single Unders ‪- 30 Front Squats ‪- 75 Single Unders ‪- 30 Front Squats – 75 Single Unders TC = 15 mins ...

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  • WOD 3-10 / Weighted Lunges

    Strength/Skills: ‬Every 2 mins for 10 mins ‪- 10 Lunge steps ‪Conditioner: For time! – ‪75 DU‘s ‪- 30 Thrusters 115/95 ‪- 20 Cal Bike ‪- 75 DU’s ‪- 30 Thrusters‬ – ‪20 Cal Bike TC = 20 mins ...

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  • WOD 2-10 / BTN Push Press

    Strength/Skills: ‬10 min E.M.O.T.M: – ‪3 BTN Snatch Grip Push Press ‪ ‪Conditioner: “Karabel”‬ 10 RFT ‪- 3 Power Snatches 135/95 ‪- 15 Wall Balls 20/14 ...

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  • LIGHT WOD 2-10 / Push Press

    Strength/Skills: ‬10 min E.M.O.T.M: – ‪3 Push Press ‪ ‪Conditioner: 7 RFT ‪- 5 Deadlifts ‪- 10 Wall Balls   ...

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  • OLY 1-10 / Week 3

    Strength/Skills: A) 5 sets of: – 1 Slow Snatch Deadlift + 1 Hang Snatch high pull + 1 Snatch * In between sets, do banded pull aparts B) 3 sets of: – 3 Hang Power Clean + 3 Push Press + 3 Push Jerk * Stay light and work speed and precision. C) 10,8,6,4,8,6,4 reps of: –  Back ...

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  • LIGHT WOD 1-10 / Deadlifts

    Strength/Skills: Every 2 mins for 12 mins – 5-5-3-3-1-1 Deadlifts Conditioner: 12 min AMRAP ‪- 8 Burpee Plate Jumps‬ ‪- 10 Wall Balls ‪- 12 Lunges steps ...

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  • WOD 1-10 / Clean Complex

    Strength/Skills: Every 2 mins for 12 mins – 1 Clean + 2 Hang Cleans + 1 Front Squat Conditioner: 12 min AMRAP ‪- 10 OH Plate Lunges 45/25 ‪- 12 Thrusters 95/65 ‪- 14 Burpee Plate Jumps‬ ...

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  • WOD 30-9 / Back Squats

    Strength/Skills: Every 3 mins for 15 mins – 3 Back Squats @ 80% Immidiately preform – 3 Weighted Strict Pull-ups (if possible), and MAX rep Push-ups Conditioner: 3 RFT – 10 Clean & Jerks 155/115 – 20 Box Jump 24″/20″ TC = 15 mins ...

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  • OUTDOOR 30-9 / EMOTM

    Conditioner: 35 min E.M.O.T.M 1st min = 20 Sit-ups 2nd min = 10 Burpees 3th min = 100m Sprint 4th min = 30 sec Plank Hold 5th min = 20 Air Squats ...

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  • WOD 29-9 / Press Complex

    Strength/Skills: 10 min E.M.O.T.M – 1 BTN Snatch Grip Press + 1 Push Press + 2 OHS Conditioner: 15 min AMRAP – 8 DB Thrusters 35/25 – 30 DU’s ...

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  • LIGHT WOD 28-9 / Team WOD

    Skills: WOD prep – Row Technique – Thrusters Conditioner: For time! in buddy teams Buy-In: 1500m row (switching however you want) Then… complete 3 Rounds – 6 Thrusters – 8 Ring Rows Buy-Out: 1500 row (switching however you want) * Partner A does 10 thrusters then partner B does 10 thrusters. partner A does 10 ring rows then partner b ...

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  • WOD 28-9 / Team WOD

    Conditioner: For time! in buddy teams Buy-In: 2k row (switching however you want) Then… complete 3 Rounds – 15 Thrusters 95/65 – 15 Pull-ups Buy-Out: 2k row (switching however you want) * Partner A does 15 thrusters then partner B does 15 thrusters. partner A does 15 pull ups then partner b does 15 pull ups, etc. TC ...

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