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WOD
Strength/Skills: 2 Push Press + 3 Push Jerk
*5 Sets to MAX out!
Conditioner: 20 Min AMRAP
Teams of 2 – 1 person works at a time
– 20 Burpees over bar
– 20 Hang Power Clean & Jerks 115/75
– 20 Pull-ups
– 400m Run
...
Lees meer over WOD 25-5 / Press Complex
Skill: Snatch work
Strength: Every 2 mins for 12 mins
– 1 Hi Hang Snatch + 1 Hang Snatch + 1 Snatch from the ground
*Find a max on the complex for the day
Conditioner: 9 Min AMRAP
– 5 Burpees
– 10 Push Press 95/65
– 20 DU’s
...
Lees meer over WOD 24-5 / Snatch Complex
Skill: Clean work
Strength: Every 2 mins for 12 mins
– 1 Hang Clean + 1 Clean from the ground
Conditioner: 9 Min AMRAP
– 5 Burpees
– 10 Push Press 65/55
– 20 Single Unders
...
Lees meer over LIGHT WOD 24-5 / Clean complex
Strength/Skills: 15 mins for 5 sets of
– 5 Push Press
Strength Endurance: Push Press Max Effort Reps (-30% of 5rm)
Conditioner: For Time!
– 400m Run
– 30 Pull-Ups
– 30 Ball Slams
– 200m Run
– 20 Pull-Ups
– 20 Ball Slams
– 100m Run
– 10 Pull-Ups
– 10 Ball Slams
...
Lees meer over LIGHT WOD 23-5 / Push Press
Strength/Skills: 15 mins for 5 sets of
– 5 Push Press
Strength Endurance: Push Press Max Effort Reps (-30% of 5rm)
Conditioner: For Time!
– 800m Run
– 40 Pull-Ups
– 40 Ball Slams
– 600m Run
– 30 Pull-Ups
– 30 Ball Slams
– 400m Run
– 20 Pull-Ups
– 20 Ball Slams
...
Lees meer over WOD 23-5 / Push Press
Strength/Skills: 15 mins for 5 sets
– 5 Overhead Squat
Conditioner: 7 min AMRAP
– 5 Deadlifts 225/155
– 10 Pull-Ups
– 20 DU’s
2 Mins Rest then… 5 min AMRAP
– 5 Burpees Over Bar
– 10 Toes to Bar
– 20 DU’s
...
Lees meer over WOD 22-5 / Overhead Squat
Strength/Skills: 12 min E.M.O.T.M
– 2 Clean & Jerks
Conditioner: 12 MIN AMRAP
– 10 Clean & Jerks 135/75
– 10 Push-ups
– 10 Toes 2 Bar
– 10 Leg Lifts
...
Lees meer over WOD 21-5 / Clean & Jerks
Strength/Skills: 3 sets to find a 15 Rep Max
– Back Squats
Conditioner: Teams of 2 – 6 rounds for time!
Relay Style Athlete 1 – AFAP
– 5 Thrusters 95/65
– 10 KB Swings 24/16
– 200m Row
* Once athlete 1 comes in from the sprint, you will tag hands and athlete 2 will then perform ...
Lees meer over WOD 20-5 / Back Squats
Strength/Skills: 3 sets of
– 15 Back Squats
Conditioner: Teams of 2 – 4 rounds for time!
Relay Style Athlete 1 – AFAP
– 5 Wall Balls 14/12
– 10 KB Swings
– 200m Row
* Once athlete 1 comes in from the sprint, you will tag hands and athlete 2 will then perform the same thing. The ...
Lees meer over LIGHT WOD 20-5 / Back Squats
Skill: DU’s
Conditioner: For Time!
– 30 Deadlifts 225/155
– 50 KB Swings 24/16
– 300 DU’s
– 20 Deadlifts
– 30 KB Swings
– 200 DU’s
– 10 Deadlifts
– 20 KB Swings
– 100 DU’s
...
Lees meer over WOD 19-5 / For time!
Conditioner: In buddy teams:
1) 1k Run
2) AMRAP of
– 3 Burpees
– 6 Push-Ups
– 9 Air Squats
* Switch!
Then….
1) 1k Run
2) Max Slam Ball Ground of Shoulder
* Switch!
Then…
1) 1k Run
2) Max DU’s
* Switch!
...
Lees meer over OUTDOOR 19-5 / For time & Reps
Strength/Skills: 15 mins for 6 sets of
– 3 Front Squats
* 3 sec HOLD!!!
Conditioner: 15 min AMRAP of:
– 10 Hang Power Cleans 135/95
– 40 DU’s
– 10 Strict Pull-ups
– 30M Farmers Walk
...
Lees meer over WOD 18-5 / Front Squats
Strength/Skills: Deficit HSPU / HSPU / Wallwalks / HS Hold / Push-Up
* Pick a skill and perform 5 x 5 reps, 2 min rest b/w sets
** HS hold = 30 sec
Conditioner: For MAX Reps
*2 Mins Work, 30 Sec rest
– Push Press 95/65
– Burpees
– Cal Row
– Wall Balls 20/14
– DU’s
– KB Swings ...
Lees meer over WOD 17-5 / HSPU
Strength/Skills: Every 2 Mins for 12 Mins
– 1 Push Press + 2 Push Jerks
* Find a Max on the complex
Conditioner: 6 RFT
– 6 Ring Dips
– 8 Shoulder 2 Overhead 135/95
– 10 Ball Slams 20/14
– 20 DU’s
TC = 12 Mins
...
Lees meer over WOD 16-5 / Press Complex
Strength/Skills: 15 mins for 5 sets
– 5 Back Squats
* 3 sec HOLD at the bottom!!!
** B/w sets MAX Pull-ups
Conditioner: 12 Min AMRAP
– 3 Power Snatches 135/95
– 6 Pull-Ups
– 9 Air Squats
– 11 Cal Ski
*At 6 Mins run 400m
...
Lees meer over WOD 15-5 / Back Squats
Strength/Skills: 15 mins to find an
– 1 RM Push Press
Conditioner: For time!
– 200m run
– 30 Toes to bar
– 10 Push press 115/75
– 200m run
– 25 Toes to bar
– 15 Push press
– 200m run
– 20 Toes to bar
– 20 Push press
– 200m run
– 15 Toes to bar
– 25 Push press
– 200m run
– ...
Lees meer over WOD 14-5 / Push Press
Strength/Skills: 15 mins for 5 sets of
– 2 Clean & Jerks
Conditioner: 3 Rounds of:
– 3 Clean & Jerk 115/65
– 10 Push-ups
– 200m Run
...
Lees meer over LIGHT WOD 13-5 / Clean & Jerk
Strength/Skills: 15 mins for 5 sets of
– 2 Clean & Jerks
Conditioner: 4 Rounds of:
– 3 Clean & Jerk 185/135
– 15 Push-ups
– 400m Run
...
Lees meer over WOD 13-5 / Clean & Jerk
Conditioner: 4 RFT
– 35 KB Swings 24/16
– 30 Push-ups
– 25 KB SDHP 24/16
– 20 Burpees
– 800m Run
TC = 45 mins
...
Lees meer over OUTDOOR 12-5 / RFT
Strength: Every 3 Mins for 15 Mins
– 3 Front Squat
**After each set do 10-12 Tempo Ring Rows
Conditioner: Every 3 Mins for 15 Mins
– 250m Row
– 5 Pull-ups
– 10 Wall Balls 20/14
– 15 KB Swings 24/16
*Time you have left is your rest. Each round should be an all out sprint!!
...
Lees meer over WOD 12-5 / Front Squats
Conditioner: Chipper for time! (1 person works at a time)
Buy In: 100 DU’s (Each Person does this)
– 100 Pull-Ups (1 person works while the other is doing a Deadlift hold)
– 90 Squats (1 Person works while other is doing a Handstand hold)
– 80 Deadlifts 135/75 (1 Person works while other is ...
Lees meer over WOD 10-5 / Team WOD
Strength/Skills: 15 mins for 6 sets
– 5 Push Press
Conditioner: 10 min Ladder
– 10 Squat Snatches 95/65
– 2 Muscle-ups
– 8 Squat Snatches 115/95
– 4 Muscle-ups
– 6 Squat Snatches 135/115
– 6 Muscle-ups
– 4 Squat Snatches 155/135
– 8 Muscle-ups
– 2 Squat Snatches 185/145
– 10 Muscle-ups
...
Lees meer over WOD 9-5 / Push Press
Strength/Skills: 15 mins for 6 sets
– 5 Deadlifts
Conditioner: For Time!
A) 21-15-9
– Front Squats 115/75
– Burpees over the bar
B) In the remaining time left, establish an
– 1 RM Clean
* TC = 12 mins
...
Lees meer over WOD 8-5 / Deadlifts
Strength/Skills: 15 mins for 6 sets
– 5 Bench Press
Conditioner: 12 min AMRAP
– 9 Toes to Bar
– 12 Box Jump overs
– 30 DU’s
...
Lees meer over WOD 7-5 / Bench Press
Strength : 14 Mins E.M.O.T.M
Even Mins: 1 Hi Hang Power Clean + Hang Power Clean + Power Clean From the Ground
Odd Mins: 20 DU’s
Conditioner: 12 Min AMRAP of:
– 5 Toes to Bar
– 7 Shoulder 2 Overhead 115/75
– 9 Deadlift 115/75
...
Lees meer over WOD 6-5 / Clean Complex
Conditioner: 40 min Ladder
– 20 DB Ground to overhead 50/30
– 800m Run
– 25 DB Ground to overhead
– 800m Run
– 30 DB Ground to overhead
– 800m Run
…..etc
...
Lees meer over OUTDOOR 5-5 / 40 min ladder
Strength/Skills: Every 3 Mins for 15 Mins
– 5 Back Squats
*3 sec HOLD!!!
**Work up to a 5RM
Conditioner: Teams of 2 – For Time
– 800m Run (both teammates run at the same time)
– 80 Pull-Ups
– 80 DU’s
– 80 KB Swings 24/16
– 80 Wall Balls 20/14
– 80 Sit-Ups
* TC=20 mins
** 1 person works at a ...
Lees meer over WOD 5-5 / Back Squats
StrengthSkills: Snatch Complex
– 20 Mins to find a Heavy Set Hi-Hang Snatch, Hang Snatch, Full Snatch
Conditioner: 5 RFT
– 10 Toes to Bar
– 50ft Farmers Walk
– 10 Push Press 115/75
– 1 Rope Climb (legless)
...
Lees meer over WOD 4-5 / Snatch Complex
Strength/Skills: 15 mins for 5 sets of
– 5 Thusters
* 2 Mins Rest b/w sets
** DO NOT DROP BARS OVERHEAD!
Conditioner: 5 Rounds for time of
– 10 Deadlifts 185/135
– 20 Bar Hops
– 10 Wall balls 20/14
– 200m Row
TC = 20 mins
...
Lees meer over WOD 3-5 / Thrusters
Strength/Skills: 4 Sets of
– 4 Back Squats
* 3 mins rest b/w sets
Conditioner: 3 RFT of
– 10 Power Cleans 135/95
– 20 Pull-ups
– 30 SDHP 24/16
– 40 O/H Lunge steps 45/25
TC = 24 mins
...
Lees meer over WOD 1-5 / Back Squats
Skill: 10 Mins to go over Clean Postions
Strength: 14 Min E.M.O.T.M
– Even Mins – 1 Hi Hang Power Clean + 2 Hang Power Clean
– Odd Mins – 12 Half Kneeling DB Press
Consitioner: 12 Min AMRAP of:
– 10 Wall Balls 20/14
– 10 Burpees
– 10 Push Press 115/75
...
Lees meer over WOD 30-4 / Clean Complex
Strength/Skills:
– Find your 5 RM Deadlift
Conditioner: Deadlifts & Squats.
– 5 DL – 40 SQ
– 10 DL – 30 SQ
– 20 DL – 20 SQ
– 30 DL – 10 SQ
– 40 DL – 5 SQ
Rest = 3 mins b/w sets
* Start with an 5 RM Deadlift, then immediatly do 40 Squats
** Perform ...
Lees meer over WOD 29-4 / For MAX load!
Strength: 20 Mins endurance
Even Mins = 30 Secs Goblet Squats
Odd Mins = 30 Secs Strict Pull-Ups
Conditioner: For time!
Buy In: Bring Sally up – Air Squats
Rest 1 Min, then…
3 Rounds for time
– 5 Muscle Ups
– 10 Burpees
– 200m Row
...
Lees meer over WOD 28-4 / Endurance
Strength/Skills: 15 mins voor 5 sets
– 5 Push Press
Conditioner: For Time!
– 40 Hang Power Cleans 135/95
– 40 Shoulder 2 Overhead 135/95
– 40 Wall Balls 20/14
– 40 Toes 2 Bar
– 4 Rope Climbs
– 400m Row
TC = 20 mins
...
Lees meer over WOD 26-4 / Push Press
Strength/Skills: 15 mins for 6 sets
– 5 Bench Press
Conditioner: For time!
10,9,8,7,6,5,4,3,2,1
– KB Swings 24/16
– Box Jumps 24″/20″
– Burpees
TC = 15 mins
...
Lees meer over WOD 25-4 / Bench Press
Skill: Thrusters
Conditioner: For time!
– 21 Thrusters 95/65
– 3 Rounds “Cindy”
– 15 Thrusters 95/65
– 3 Rounds “Cindy”
– 9 Thrusters 95/65
– 3 Rounds “Cindy”
* Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
...
Lees meer over WOD 24-4 / ‘Frindy’
Strength/Skills: 15 mins for 5 sets of
– 5 Front Squats
Conditioner: 20 min AMRAP
– 12 Power Cleans 95/65
– 10 Cal Bike
– 12 Shoulder to Overhead 95/65
– 10 Cal Ski
– 12 Wall Balls 20/14
– 10 Cal Bike
...
Lees meer over WOD 23-4 / Front Squats
Skills: Kipping/Butterfly Pull-ups
Conditioner: For time!
Hero WOD ‘Murph’
– 1600m Run
– 100 Pull-ups
– 200 Push-ups
– 300 Squats
– 1600m Run
TC= 60 min
...
Lees meer over EASTER WOD 22-4 / “Murph”
Strength/Skills: 10 mins for 5 sets of
– 5 Strict Pull-Ups
* Weighted if you can!
Then… For time!
– 60 Burpees
– 400m Run
– 50 Pull-Ups
– 400m Run
– 40 KB Swings 24/16
– 400m Run
– 30 Power Snatches 95/65
– 400m Run
TC= 35 min
...
Lees meer over WOD 20-4 / Strict Pull-ups
Strength/Skills:
– WOD prep / mobility
Conditioner: Hero WOD “Roy”
5 Rounds for time
– 15 Deadlifts 225/155
– 20 Box Jumps 24″
– 25 Pull-ups
...
Lees meer over WOD 19-4 / Hero “Roy”
Strength/Skills: 15 mins for 6 sets
– 12 Back Squats
Conditioner: For Time!
21-15-9 of:
– Power Cleans 75/55
– Knee Raises
* Every 2 mins do 3 burpees
Buy out: 3 Rope Climbs (Descents)
...
Lees meer over LIGHT WOD 18-4 / Back squats
Strength/Skills: 15 mins for 6 sets
– 12 Back Squats @ 50-60%
Conditioner: For Time!
21-15-9 of:
– Power Snatches 115/75
– Toes 2 Bar
* Every 2 mins do 5 burpees
Buy out: 3 Rope Climbs (Legless)
...
Lees meer over WOD 18-4 / Back Squats
Skill: 12 Min E.M.O.T.M
Even Mins – 5 Hand Stand Push Ups
Odd Mins – 30 Double Unders
Conditioner: 12 Min AMRAP
– 10 Push Press 115/75
– 10 Ring Dips
– 10 Burpees
...
Lees meer over WOD 17-4 / HSPU
Strength/Skills: 12 mins for 5 sets of
– 5 Deadlift
Conditioner: 5 Rounds for time
– 5 Box Jumps 30″/24″ (If you cannot land softly you MUST do Step Ups!)
– 10 Pull Ups
– 10 Thrusters 95/65
– 400m Run
TC= 25 min!
...
Lees meer over WOD 16-4 / Deadlifts
Strength/Skills:
A) 3 Sets of
– 1 Hang Snatch + 1 Power Snatch
B) 4 Sets of
– 1 Clean Pull + 1 Clean
C) 3,2,1,3,2,1
– Back Squats
...
Lees meer over OLY 15-4 / Week 12
Strength/Skills: 12 mins for 6 sets of
– 3 Strict Press
Conditioner: For Time!
– 10 Power Clean 65/55
– 2 Rope Climbs (Descends)
– 20 Hand Release Push Ups
– 10 Power Clean
– 2 Rope Climbs
– 15 Hand Release Push Ups
– 10 Power Clean
– 2 Rope Climbs
– 10 Hand Release Push Ups
– 10 Power Clean
– ...
Lees meer over LIGHT WOD 15-4 / Strict Press
Strength/Skills: 12 mins for 6 sets of
– 3 Strict Press
Conditioner: For Time!
– 10 Power Snatch 95/65
– 1 Rope Climbs (Legless)
– 20 Hand Release Push Ups
– 10 Power Snatch
– 1 Rope Climb
– 15 Hand Release Push Ups- 10 Power Snatch
– 1 Rope Climb
– 10 Hand Release Push Ups
– 10 Power Snatch
– ...
Lees meer over WOD 15-4 / Strict Press
Conditioner: For time
– 800m Run
– 50 Double KB Deadlifts 2×32/2x24kg
– 400m Run
– 75 Handrelease Push-ups
– 200m Run
– 100 Sit-ups
– 150 Air squats
...
Lees meer over OUTDOOR 14-4 / For time
Mobility work: Squat routines
Conditioner: For time!
– 50 Back Squat 135/105
– 40 Front Squat 115/95
– 30 Overhead Squat 95/65
– 20 Air Squats
– 10 Box Jumps 24″/20″
...
Lees meer over WOD 14-4 / Squat variations
Strength: E.M.O.T.M for 10 mins
– 2 Power Cleans @ 90% 1RM
Conditioner: 15 Min AMRAP
– 6 Hang Cleans 135/75
– 9 Deadlifts 135/75
– 12 Burpee lateral box jumps
...
Lees meer over WOD 13-4 / Power Cleans
Strenght/Skills:
– WOD prep
Conditioner: For time!
“Jacked 25”
– 25 Deadlifts 225/155
– 400m Run
– 25 Toes To Bar
– 400m Run
– 25 Box Jumps
– 400m Run
– 25 Burpees
– 400m Run
– 25 C2B Pull Ups
– 400m Run
– 25 Goblet Squats 24/16
– 400m Run
* Compare to previous score!
...
Lees meer over WOD 12-4 / Jacked 25
Strength/Skills: 16 mins for 5 sets
– 5 Front Squats
Conditioner: 15 Min AMRAP
– 10 Wall Balls 14/12
– 1 Rope Climb (Descent)
– 10 Knee raises
– 25 Single Unders
...
Lees meer over LIGHT WOD 11-4 / Front Squats
Strength/Skills: 16 mins for 5 sets
– 3 Front Squats
* 2 Min rest b/w sets
Conditioner: 15 Min AMRAP
– 10 Wall Balls 20/14
– 1 Rope Climb (Legless)
– 10 Toes to Bar
– 25 DU’s
...
Lees meer over WOD 11-4 / Front Squats
Skills: KB Snatch
Strength: 8 Mins E.M.O.T.M
Even Mins: 5 KB Snatches L-Arm
Odd Mins: 5 KB Snatches R-Arm
Conditioner: Descending ladder
– 50 Cal Bike
– 10 Muscle-ups OR 10 C2B Pull-ups & 10 Push-ups
– 40 Cal Bike
– 10 Muscle-ups
– 30 Cal Bike
– 10 Muscle-ups
– 20 Cal Bike
– 10 Muscle-ups
– 10 Cal Bike
TC= 20 min
...
Lees meer over WOD 10-4 / KB Snatch
Strength/Skill: 12 min for 6 sets
– 3 Bench Press
Conditioner: Against a 4 minute running clock, complete:
4 Sets of:
– 25 KB Swings 24/16
– 400 Meter Run
– DU’s x Max Reps
*Rest 4 minutes between sets
...
Lees meer over WOD 9-4 / Bench Press
Strength: 15 mins for 6 sets
– 2 Deadlifts
Conditioner: 6 rounds for time!
– 5 Power Cleans 155/115
– 10 Wall Balls 20/14
– 400m Run
TC = 22 mins
...
Lees meer over WOD 8-4 / Deadlifts
Conditioner: 5 Rounds for time!
– 800m Run
– 15 KB Swings 24/16
– 15 Push ups
– 15 KB SDHP
– 15 KB Squats
* TC = 35 mins
...
Lees meer over OUTDOOR 7-4 / RFT
Strength: Find a 3RM Overhead Squat
Conditioner: for time!
18-15-12-9-6-3
– Thrusters 95/65
– Burpees
TC = 20 mins
...
Lees meer over WOD 7-4 / Overhead Squats
Skill: KB Snatch
Conditioner: 3 Rounds For Time:
– 400m run
– 1 Rope Climbs (legless)
– 14 KB snatches 24/16
– 21 Front Squats 135/95
– 28 OH Plate Lunges 45/25
...
Lees meer over WOD 6-4 / KB Snatch
Strength: Strict Pull-Ups 5 × 5 Reps (weighted)
Conditioner: For time!
– 60 Burpees
– 400m Ski erg
– 50 Pull-Ups
– 400m Air Bike (0.2 mile)
– 40 KB Swings 24/16
– 400m Ski erg
– 30 Power Snatches 95/65
– 400m Air Bike (0.2 mile)
TC= 35 min
...
Lees meer over WOD 5-4 / Weighted Pull-ups
Power: Hang Clean + Clean & Jerk from Ground
* 15 Mins to work up to a Peak Single on the complex
Strength: Front Squat 5×2
* Tempo 3-1-X-1
Conditioner: 9 Min AMRAP
– 10 Deadlifts 225/185
– 15 Wall balls 20/14
– 20 Flutter Kicks
...
Lees meer over WOD 4-4 / Clean Complex
Strength/Skills: 15 mins 6 sets
– 6-6-4-4-2-2 Front Squats
* Tempo 3-1-X-1
Conditioner: 9 Min AMRAP
– 10 Deadlifts
– 15 Wall balls
– 20 Flutter Kicks
...
Lees meer over LIGHT WOD 4-4 / Front Squats
Strength/Skills: 15 mins for 6 sets
– 3 Deadlifts
Conditioner: 20 Min AMRAP of:
– 3 Muscle-Ups
– 6 Power Cleans 135/95
– 9 Burpees
– 200m Row
...
Lees meer over WOD 3-4 / Deadlifts
Skill: 12 Min E.M.T.O.M
Even Mins – 40 Sec Max DU’s
Odd Mins – 8 HSPU
Strength: Strict Press 4 × 8 Reps
Conditioner: 3 RFT
– 15 Overhead Squats 95/65
– 15 HR Push Ups
...
Lees meer over WOD 2-4 / Strict Press
Strength/Skills:
A) 3 Sets of
– 5 Push Press
* Light and Perfect!
B) 3,2,1,1,1
– Push Jerk
C) 3 Sets of
– 1 Power Clean + 1 Jerk x2
D) 3 Sets of
– 3 Clean Pulls
E) 3 Sets of
– Weighted Planks x 30 seconds
– KB Side Bends x 20 each side
...
Lees meer over OLY 1-4 / Week 11
Strength / Skill: Every 2 mins for 12 mins
Power Clean Complex
– 1 Hang Power Clean
– 1 Power Clean
– 1 Front Squat
Conditioner: 15 Min AMRAP
– 5 Thrusters 65/55
– 10 Wall Balls 14/12
– 20 Single Unders
– 200m Run
...
Lees meer over LIGHT WOD 1-4 / Power Clean
Strength / Skill: Every 2 mins for 12 mins
Power Snatch Complex
– 1 Hang Power Snatch
– 1 Power Snatch
– 1 Overhead Squat
Conditioner: 15 Min AMRAP
– 5 Thrusters 115/75
– 10 Wall Balls 20/14
– 20 DU’s
– 200m Run
...
Lees meer over WOD 1-4 / Snatch
Strength: Pull-ups 5-5-4-3-2
* Weighted if you can!
Conditioner: 10 min AMRAP
– 10 Box Jumps 24″/20″
– 10 Deadlifts 135/95
– 10 Hang Power Cleans 135/95
...
Lees meer over WOD 31-3 / Pull-ups
Conditioner: 4 Rounds for time:
– 600m Run
– 40m Plate Overhead walking Lunges 55/35
– 30 Push-ups
...
Lees meer over OUTDOOR 31-3 / 4 RFT
Strength/Skills: 5sets
– 5 Front Squats
* 2 min rest b/w sets
** B/w sets work on muscle-up progressions
Conditioner: For time
21-15-9 of:
– KB Swings 28/20
– DU’s
– Goblet Squats 28/20
– Burpees
* In between sets 800m Run
...
Lees meer over WOD 30-3 / Front Squats
Skill: Muscle Ups and Progressions
Conditioner: 20 Min AMRAP Buddy teams
– 6 Squat Cleans 185/135
– 6 Muscle Ups
– 30ft Buddy Carry
– 2 Rope Climbs
– 200m Row (100m Each Athlete)
...
Lees meer over WOD 29-3 / Team WOD
Skill: Power Clean
Power: Every 90 secs for 12 mins
– 1 Hi Hang Clean + 1 Clean from ground
Strength: Back Squat 8-8-6-6
Conditioner: Tabatas (8 Rounds – 20 secs work / 10 secs rest)
– Cal Bike
– Rest 2 mins
– Ring Dips
...
Lees meer over LIGHT WOD 28-3 / Power Clean
Skill: Snatch
Power: Every 90 secs for 12 mins
– 1 Hi Hang Snatch + 1 Snatch from ground
Strength: Back Squat 8-6-4-2
Conditioner: Tabatas (8 Rounds – 20 secs work / 10 secs rest)
– Cal Bike
– Rest 2 mins
– Ring Dips
...
Lees meer over WOD 28-3 / Snatch
Skill: DU’s practice
Conditioner: for time:
– 50 Du’s
– 45 Wall Balls 20/14
– 40 Pull-ups
– 35 Burpees
– 30 Box Jumps 24″/20″
– 25 KB Swings 24/16
– 20 Toes to Bar
– 15 HR Push-ups
– 1 Rope Climb (legless)
TC = 25 mins
...
Lees meer over WOD 27-3 / Chipper for time!
Skill: DU’s practice
Conditioner: for time:
– 50 Single Unders
– 35 Wall Balls 14/12
– 30 Ring Rows
– 25 Box Step-ups
– 20 KB Swings 16/12
– 15 HR Push-ups
– 10 Burpees
– 2 Rope Climb (ascending)
TC = 15 mins
...
Lees meer over LIGHT WOD 27-3 / Chipper for time!
Strength/Skills: Every 2 Mins for 20 Mins (10 Sets)
– 1 Clean Pull
– 1 Full Clean from Ground
– 2 Split Jerks
*Start with 50-60% of you 1 rm and increase 5% each set.
Conditioner: 7 Min AMRAP
– 7 Toes to Bar
– 7 Burpees
...
Lees meer over WOD 26-3 / Clean & Jerks
Strength/Skills: 15 mins for 6 sets
– 6-6-4-4-2-2
Conditioner: 14 min AMRAP of:
– 7 Muscle-ups
– 50 Wall Balls 20/14
– 100 DU’s
...
Lees meer over WOD 25-3 / Deadlifts
Strength/Skills:
A) 3,3,2,2,1,1
– Muscle Snatch
B) 3 Sets of
– 2 SN PP + 2 OHS
C) 3×3, 3×2, 3×1.
– Snatch
* Work consistency and keep the weight where you can feel fast and snappy.
D) 5,4,3,2,1
– Front Squat
...
Lees meer over OLY 25-3 / Week 10
Strength/Skills: 15 mins for 6 sets
– 6-6-4-4-3-3
Conditioner: 14 min AMRAP of:
– 7 Ring Rows
– 7 Push-ups
– 25 Wall Balls
– 100 Single Unders
...
Lees meer over LIGHT WOD 25-3 / Deadlifts
Conditioner: 35 min AMRAP
Complete as a complex starting on the right hand then go to the left, weight for KB: 24/16
– 10 KB Suitcase Deadlifts
– 8 KB Front squats
– 6 KB Power Cleans
– 4 KB Clusters
300m Run
* Breaking up your complex results in a 100m run penalty.
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Lees meer over OUTDOOR 24-3 / 35 mins AMRAP
Strength/Skills:
– WOD prep
Conditioner: 20 min Buddy AMRAP
B1: 400m Run
B2: AMRAP of
– 10 Pull-Ups
– 10 Toes-to-Bar
– 10 Overhead Lunges Steps 45/35
* Partner 1 runs 400 meters while Partner 2 completes the AMRAP. When Partner 1 returns from the run, partners tag and switch places, picking up where they left off on the ...
Lees meer over WOD 24-3 / TEAM WOD
Strength/skills:
– Muscle up progression
Conditioner: For Time!
– 50 Cal Row
– 40 Wall balls 20/14
– 30 Pull Ups
– 20 Squat Cleans 135/95
– 10 Shoulder to Overhead 135/95
– 5 Muscle Ups
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Lees meer over WOD 23-3 / Chipper for time
Strength/Skills:
– WOD prep
Conditioner: For Time!
33-27-21-15-9
– Thrusters 95/65
– Chest-to-bar Pull-Ups
TC = 20 mins
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Lees meer over WOD 22-3 / Open 19.5
Strength/Skills: 3 rounds Max reps, 2 minute rest
Strict Press 115/75
Push Press 115/75
Push Jerk 115/75
Conditioner: 18 min AMRAP
– 10 HS Push-ups
– 10 Knees to Elbow
– 10 Push Press 95/65
– 10 OH lunge steps 45/25
– 10 Sit-ups
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Lees meer over WOD 21-3 / Presses
Strength/Skills: 3 rounds Max reps, 2 minute rest
Push Jerk
Conditioner: 15 min AMRAP
– 10 HR Push-ups
– 10 Knee raises
– 10 Push Press 65/55
– 10 OH lunge steps 25/10
– 10 Sit-ups
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Lees meer over LIGHT WOD 21-3 / Push Jerk
Strength/Skills: Clean & Jerk
Conditioner: For Total Running Time and Max Weight
4 Rounds:
– 5 Hang Power Cleans
– 3 Push Jerks
* the set needs to be completed unbroken!!!
– 800m run
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Lees meer over WOD 20-3 / Clean & Jerk
Strength/Skills: Clean & Jerk
Conditioner: For Total Running Time and Max Weight
3 Rounds:
– 5 Hang Power Cleans
– 3 Push Jerks
* the set needs to be completed unbroken!!!
– 400m run
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Lees meer over LIGHT WOD 20-3 / Clean & Jerk
Strength/Skills: 15 mins for 6 sets
– 3 Overhead Squats
Conditioner: 4 RFT
– 40 Cal Bike
– 10 Overhead Squat 95/65
– 10 C2B Pull-Ups
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Lees meer over WOD 19-3 / Overhead Squat
Strength/Skills:
A) 4 Sets of
– 2 Hang Power Snatch + 1 Hang Snatch
B) 4 Sets of
– 1 Power Clean from Below Knee + 1 Push Jerk + 1 Behind the Neck Jerk
C) 5,3,1,5,3,1,10,8.
– Low Bar Back Squats
* In between squat sets perform single leg DB Deadlifts x 10 each leg and Seated ...
Lees meer over OLY 18-3 / Week 10
Strength/Skills: Every 2 Mins for 16 mins
– 1 Hi Hang Clean + 1 Hang Clean
Conditioner: For Time
12-10-8-6-4-2
– Push Press 75/55
– Burpees
– Box Step-ups
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Lees meer over LIGHT WOD 18-3 / Clean
Strength/Skills: Every 2 Mins for 20 mins
– 1 Hi Hang Snatch + 1 Hang Snatch
Conditioner: For Time
12-10-8-6-4-2
– Push Press 115/75
– Burpee Box Jumps 24″/20″
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Lees meer over WOD 18-3 / Snatch
Conditioner: For time!
– 1000m Run
Then… 8 rounds of:
* 10 DB Squat 35/20
* 5 Push-ups
– 800m Run
Then… 4 rounds of:
* 10 DB Squat
* 5 Push-ups
– 600m Run
Then… 2 rounds of:
* 10 DB Squat
* 5 Push-ups
TC = 40 mins
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Lees meer over OUTDOOR 17-3 / For Time!
Skill/Strength: 15 Min E.M.O.T.M
– 1st min MAX pull-ups
– 2nd min 10 Toes 2 Bar
– 3rd min 10 Cal Bike
Conditioner: 15 min TEAM AMRAP of:
– 2 Rope Climbs
– 5 Muscle-ups
– 10 Thrusters 115/75
– 20 Wall Balls 20/14
– 40 DU’s
– 50ft Wheel barrel walk
* 1 person works at a time!!!
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Lees meer over WOD 17-3 / TEAM WOD
Skills:
– WOD prep
Conditioner: 25 min AMRAP
– 6 Single arm DB Push Jerk 50/35
– 12 Toes to Bar
– 24 Box Jumps 24″/20″
– 36 KB Swings 24/16
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Lees meer over WOD 16-3 / AMRAP
Strength/Skills: 15 mins for 6 sets
– 3-5 Bench Press
Conditioner: For total time!
3 rounds of:
– 10 Snatches 95/65
– 12 Burpees over the bar
Then, rest 3 minutes before continuing with:
3 rounds of:
– 10 Bar muscle-ups
– 12 Burpees over the bar
TC= 12 mins
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Lees meer over WOD 15-3 / Open 19.4
Strength: Overhead squats
– 3-3-3-3-3 with 3 sec hold!!
Conditioner: 12 min AMRAP
– 5 Ring Rows
– 7 Box Jumps OR Step-ups
– 9 Sit-ups
– 13 Burpees
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Lees meer over LIGHT WOD 14-3 / Overhead Squat
Strength: Overhead squats
– 3-3-3-3-3 with 3 sec hold!!
**max strict pull-ups between sets
Conditioner: 15 min AMRAP:
– 5 Pull-ups
– 7 Box Jumps 24″/20″
– 9 Sit-ups
– 13 Burpees
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Lees meer over WOD 14-3 / Overhead Squats
Strength/Skills: 15 mins for 6 sets
– 5 Push Press
** As heavy as possible from the rack!
Conditioner: 5 RFT
– 5 Knee Raises
– 10 KB Swing
– 15 Single Unders
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Lees meer over LIGHT WOD 13-3 / Push Press
Strength/Skills: 15 mins for 6 sets
– 5 Push Press
** As heavy as possible from the rack!
Conditioner: 8 RFT
– 5 Toes to Bar
– 10 KB Swing 24/16
– 15 DU’s
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Lees meer over WOD 13-3 / Push Press
Strength/Skills: 15 mins for 6 sets
– 8-8-6-6-3-3 Front Squats
Conditioner: “ANGIE” for time…
– 100 Pull-ups
– 100 Push-ups
– 100 Sit-ups
– 100 Squats
You can not break up the sequence, you must do 100 pull-ups before moving on to push-ups.
...
Lees meer over WOD 12-3 / Front Squats
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