WOD 15.06.17

PERFORMANCE

CONDITIONING

Teams of 2 (You go I go)

For time:

100 Double Unders

90 KB Swings 45/35

80 Pushups

70 Calorie Row

60 Box Jumps 24/20

50 Burpees

40 Power Cleans

30 HSPU

20 Thrusters 95/75

10 Strict C2B

CAP35

FITNESS

CONDITIONING

Teams of 2 (You go I go)

For time:

100 Double Unders

90 KB Swings25/15

80 Pushups

70 Calorie Row

60 Box Jumps 20”

50 Burpees

40 Medball Cleans 20lbs

30 Box HSPU

20 Thrusters 45/35

10 Strict Pullups

CAP35

 

 

 

WOD 13.06.17

PERFORMANCE

STRENGTH

EMOM15

Min1: 7-5 Strict Pullups

Min2: 15-10 Dynamic Pushups

Min3: 2x (15sec Hollow Rock Hold/15 Sec Rest)

 

CONDITIONING

For time:

50 Double Unders

400m Run

30 Box Jumps 24/20

20 Hang KB Snatch 45/35

10 HSPU

20 Hang KB Snatch 45/35

30 Box Jumps 24/20

400m Run

50 Double Unders

 

 

FITNESS

STRENGTH

EMOM15

Min1:10 Supinated Ring Rows

Min2: 10 Pushups

Min3: 2x (15sec Hollow Rock Hold/15 Sec Rest)

 

CONDITIONING

For time:

50 Double Unders

400m Run

30 Box Jumps

20 KB Swings

10 Box HSPU

20 KB Swings

30 Box Jumps

400m Run

50 Double Unders

 

WOD 12.06.17

PERFORMANCE

STRENGTH

Front squat

3x2 @80%

2x1 @85%

2x1@90%

 

CONDITIONING

EMOM10

3 Hang Squat Cleans 115/75

6 Pushups

9 Situps

 

*If you fail to EMOM, start to AMRAP until the 10 minute clock stops.

FITNESS

STRENGTH

Goblet Side Box Step Overs

3x12 Each Leg

*Across, box height should be barely above kneecap.

 

CONDITIONING

EMOM10

3 Front squats 45/35

5 Pushups

7 Situps

 

*If you fail to EMOM, start to AMRAP until the 10 minute clock stops.

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WOD 08.06.17

PERFORMANCE

CONDITIONING

Teams of 2 (You go I go)

On a running clock:

  • 0:00-10:00

30-20-10

Push Press 95/75

Pullups

 

Max Reps Burpees

 

  • 10:00-12:00  REST

 

  • 12:00-22:00

30-20-10

Squat Cleans 95/75

Ring Dips

 

Max Reps Burpees

 

  • 22:00-24:00 REST

 

  • 24:00-34:00

30-20-10

Thrusters 95/75

Calorie Row

 

Max Reps Burpees

*Your team score it’s the total sum of Burpees completed after each 30-20-10 couplet  before the CAP time of 10 min.

 Only one partner working at the time.

FITNESS

CONDITIONING

Teams of 2 (You go I go)

On a running clock:

  • 0:00-10:00

30-20-10

Barbell Push Press 45/35

Ring Rows

 

Max Reps Burpees

 

  • 10:00-12:00  REST

 

  • 12:00-22:00

30-20-10

Goblet Squats 35/25

Box Dips

 

Max Reps Burpees

 

  • 22:00-24:00 REST

 

  • 24:00-34:00

30-20-10

Barbell Thrusters 45/35

Calorie Row

 

Max Reps Burpees

*Your team score it’s the total sum of Burpees completed after each 30-20-10 couplet  before the CAP time of 10 min.

 Only one partner working at the time.

WOD 06.06.17

PERFORMANCE

STRENGTH

EMOM15

Min1: 10 Inverted Barbell Rows

Min2: 5 Push Press + 20m Waiter Carry*

Min3: 5 Push Press + 20m Waiter Carry**

 

*Use only the right arm (KB or DB 50/35)

**Use only the left arm (KB or DB 50/35)

 

CONDITIONING

Teams of 2 (you go I go)

50-40-30-20-10

Calorie row*

Medball Situps 8lbs**

 

*Partner B has to be on Elbow plank so Partner A can row.  

**Alternate reps passing the ball in front of each other

FITNESS

STRENGTH

EMOM15

Min1: 10 Ring Rows

Min2: 5 Push Press + 20m Waiter Carry*

Min3: 5 Push Press + 20m Waiter Carry**

 

*Use only the right arm KB or DB

**Use only the left arm KB or DB

 

CONDITIONING

Teams of 2 (you go I go)

30-25-20-15-10

Assault Bike Calories*

Situps**

 

*Partner B has to be on Elbow plank so Partner B can pedal.  

**Alternating reps

WOD 02.06.17

PERFORMANCE

STRENGTH

Heavy Single Bear Complex* (CAP15)

*Complex; Clean+Frontsquat+Press+Backsquat+Press

 

CONDITIONING

AMRAP5
Run 400m
Max Power Snatch 95/75

REST 3 MIN

AMRAP5
Run 400m
Max Clean & Jerks 115/75

FITNESS

STRENGTH

EMOM15 (5 Rounds)

MIN1: 10 Goblet Squats 35/25

MIN2: 20 Russian KB Swings 35/25

MIN3: 45sec Elbow Plank

CONDITIONING

AMRAP5
Row 400m
Max DB/KB Snatch Alternated 25/15

REST 3 MIN

AMRAP5
Row 400m
Max Wallball Shots 14/8

 

WOD 01.06.17

PERFORMANCE

STRENGTH

Sumo Deadlift*

5-5-5-5-5

*Choose Weight

 CONDITIONING

 For Max Reps:

90 Sec of Deadlifts 155/105

90 Secof Double Unders

90 Sec of Ring Dips

90 Sec REST

60 Sec ofDeadlifts"

60 Sec of Double Unders

60 Sec of Ring Dips

60sec REST

30 Sec of Deadlifts"

30 Sec of Double Unders

30 Sec of Ring Dips

FITNESS

STRENGTH

Sumo Deadlift (KB)*

10-10-10-10-10

*Choose weight

CONDITIONING

For Max Reps:

90 Sec of KB Deadlifts 60/45

90 Secof Rope Jumps

90 Sec of Box Dips

90 Sec REST

60 Sec ofKB Deadlifts”

60 Sec of Rope Jumps

60 Sec of Box Dips

60sec REST

30 Sec of KB Deadlifts”

30 Sec of Rope Jumps

30 Sec of Box Dips

WOD 31.05.17

PERFORMANCE

OLYLIFTING

EMOM12@(8 Sets of 1:30 min)

Sets 1,2,3: 3 Power Cleans @75% of 1 RM Clean

Sets 4,5,6: Power Clean + Hang Squat Clean + Front squat @75% of 1 RM Clean

Sets 7,8: 3 Clean Pull @80%

CONDITIONING

Teams of 2

AMRAP15

9 Box Jumps 24/20”

7 Thrusters 95/65

5 T2B

*Alternate Complete Rounds

FITNESS

STRENGTH

EMOM12@ (8 Sets of 1:30 min )

Set1: 6 Goblet Step Overs Right Leg 35/25

Set2: 6 Goblet Step Overs LeftLeg 35/25

*Alternate sets, use a 20" box.

 

CONDITIONING

Teams of 2

AMRAP15

9 Box Jumps 20”

7 Thrusters 45/30

5 Hang Knee Raises

*Alternate Complete Rounds