WOD for 2/16/18

Workout for 2/16 A. Front Squat (every 2 minutes for 10 minutes) – 4 Front Squats + 1 Split Jerk **Climb in weight. Use this to warm up for your heavy clean and jerk B. 12 Minutes to find a heavy single – Clean and Jerk C. For Time: – 50 Bar Facing Burpees – … Continue reading “WOD for 2/16/18”


WOD for 2/15/18

A. Gymnastics Practice – 10 minute to work on Pull ups (Kipping/Butterfly), Muscle ups (ring or bar), Handstand Push ups/Walks, Toes 2 bar, etc. *Figure out what movement’s you want to work on and do sets of the movement or movement progressions. For Example Muscle Ups 5×3. If you don’t have muscle ups, work on … Continue reading “WOD for 2/15/18”


WOD for 2/14/18

A. Barbell Conditioning: For Time: (10 min cap – scale accordingly) – 30 Power Snatches (115/80)(155/105) B. AMRAP 18: – 12/9 Bike or 18/12 row – 15 Wallballs (20/14) – 12 Dumbbell Snatches (50/35) – 9 Toes to Bar Longer AMRAP chipper today. In order to hit the desired stimulus of constant movement for 18 … Continue reading “WOD for 2/14/18”


WOD for 2/13/18

A. EMOM 8 – Alternating Minutes Even Minutes – 50 Double Unders Odd Minutes – :30 Seconds Max HSPU (Strict) B. Push Press 5×3 *Choice here whether they would like to stay at the same weight across al sets or build in weight as they go. Finding a balance on this strength piece between challenging … Continue reading “WOD for 2/13/18”


WOD for 2/12/18

A. EMOM 9 Min 1 – 3 Power Cleans @ 75% Min 2 – 2 Power Cleans @ 78% Min 3 – 1 Power Cleans @ 81% Min 4 – 3 Power Cleans @ 78% Min 5 – 2 Power Cleans @ 81% Min 6 – 1 Power Clean @ 84% Min 7 – 3 … Continue reading “WOD for 2/12/18”


WOD for 2/9/18

A. Every 90 seconds for 10.5 minutes (7 rounds) – Power Clean + Hang Squat Clean + Front Squat B. For Time: – 2k Row (or 1 mile run) – 200 Double Unders (300 singles) – 10 Rounds of Cindy (C2B Cindy) Looking for athletes to complete this workout somewhere within the 18-25 minute range. … Continue reading “WOD for 2/9/18”


WOD for 2/8/18

A. 4 Rounds not for time – 4 stone to shoulder (115/95) – 8 Sandbag Front Squats (chose a weight that you can do all 8, but is challenging)(150/100)(100/60)(50/35) – 12 Walking Lunges with Plate overhead (45/35) B. For Time: – 40/30 Cal Bike or Row – 100′ Front Rack Walking Lunge (DB 50/35)(KB 53/35) … Continue reading “WOD for 2/8/18”


WOD for 2/7/18

A. Every 90 seconds for 10.5 minutes (7 Sets): – 7 Toes to Bar – 7 Burpee Box Jump Overs (24/20) B. Thruster – 10 Minutes to build to a heavy set of 3 from rack C. 5 Rounds: – 20/15 Calorie Row/Bike – 10 Thrusters (115/80)


WOD for 2/6/18

A. For Time: HSPU – 30 HSPU (Strict) *Rest 2:00 – 30 HSPU (Strict) **60 HSPU is a lot, so please scale accordingly to 20/20, 15/15, or use a modification for 1 set. Possibly first 30 on the wall, 2nd 30 off a box of strict seated press with DB or KB. B. AMRAP 3: … Continue reading “WOD for 2/6/18”


WOD for 2/5/18

Warm UP – Snatch Primer On the :90 Seconds x 3 Rounds 2 Pausing Overhead Squats 2 Snatch Balances 2 High Hang Squat Snatches Performed at 40% A. Snatch From Blocks (Knee Level) (every 90 seconds for 10.5 min) 7 Sets of 2: 1×2 @ 60% 1×2 @ 65% 1×2 @ 70% 1×2 @ 75% … Continue reading “WOD for 2/5/18”

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