Feb
24
11:27 AM11:27

WOD 022416

15m – Dynamics, including:

During the warm up, include reps with either a PVC or barbell for the thruster and the OHS. Center the

warm-up around the barbell movements – make use of wall squats, WBS, etc to prime those movement

patterns and talk about the points of performance.

10m – Kipping Skills

10m - Setup

8m EMOM:

E- 10 Thrusters 115/75

O – 10-15 CTB Pull Ups (scaled with chin over the bar pull-ups or jumping CTB)

-2m Rest-

8m EMOM:

E- 10 OHS 95/65

O-10-15 Box Jumps 24”/20”

*The goal for the day is to pick a number of reps that you can do unbroken every time, with perfect

quality. No one should be working for more than 30s at a time EVER! 1:1 work to rest ratio is the goal. The rep ranges are open to enable athletes to

pick a number of reps that they can do, ‘comfortably’, every time – the barbell load should be scaled so

that 10 reps can be achieved unbroken

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Feb
23
11:27 AM11:27

WOD 022316

15m – Dynamics

5m – BS Review

15m – Establish a heavy 3 rep Back Squat

  • Rep 1 has a 5 second pause in the hole
  • Reps 2 & 3 are normal

7m amrap:

30 Dubs

15 Russian KBS 32kg/24kg

10 Jumping Air Squats

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Feb
22
11:27 AM11:27

WOD 022216

15m – Dynamics

15m – Power Snatch Review

Open 13.1 - 17m amrap:

40 Burpees

30 Snatches 75/45

30 Burpees

30 Snatches 135/75

20 Burpees

30 Snatches 165/100

10 Burpees

Max Snatches 210/120

*Competitor’s must do their burpees to a measured, 6” target above max standing reach. Both hands

must touch the target at the top of every burpee.

**General classes will do standard burpees, with a strong encouragement to ensure a full extension

burpee every rep.

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Feb
20
11:27 AM11:27

WOD 022016

15m – Dynamics

15m – Movement Prep

15m clock - MetCon – 4 rounds - 3m of work, 1m rest:

Minute 1: 45s Row for Calories

Minute 2: Box Jumps 24”/20”

Minute 3: Burpees

Minute 4: Rest

**With 4 stations, we can run up to 28 athletes on 7 functioning rowers. We will set this up relatively similar to FGB, where each lane will have a Rower, with a Box behind it, and a station for burpees behind that. Score is total reps each round.

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Feb
19
11:27 AM11:27

WOD 021916

15m – Dynamics – include kipping drills

10m – Squat Clean Thruster Review

**We will run 2 heats today, allowing athletes to judge each other.

WOD – EMOM to Failure:

1 – 3 Squat Clean & Jerks 165/110 + 3 CTB Pull Ups

2- 3 Sq Cl & + 5 CTB

3 - 3 Sq Cl & + 7 CTB

4 - 3 Sq Cl & + 9 CTB

5 - 3 Sq Cl & + 10 CTB

6 – 11 CTB

7 – 12 CTB, etc

*EVERYONE will complete at least an 8m amrap. When you fail to complete the work in the allotted time cap, you will AMRAP the round that you failed to complete for the remaining time.

**For instance – athlete completes 3 + 7 (minute 3), and then fails to complete 9 CTB before the 4 minute mark. The athlete will finish their set of 9 CTB, and then AMRAP 3 Squat Clean & Jerks and 9 CTB until the 8m mark.

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Feb
17
11:27 AM11:27

WOD 021716

10m – Dynamics

5m – Pause Squat Review – ACTIVE BOTTOM!

15m – Strength – Establish a heavy 3 Front Squat with a 3s pause in the bottom for each rep

5m – Double Under Review

5RFReps  (10 minute workout):

1m – Hollow Rocks

1m – Max Double Unders

Remaining Time – Calf Stretching – Runner’s stretch, KB on the Knee, Low Dragon Pose.

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Feb
13
11:27 AM11:27

WOD 021316

15m – Dynamics

10m – Deadlift Review & Build Up

15m – Kipping HSPU Clinic

7m amrap:

3 Deadlifts 225/155

3 HSPU

6/6, 9/9, 12/12, etc...

*Competitor’s Rx will be plates & ab mats

10m – Mobility for Hamstrings & Low Back

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Feb
8
11:27 AM11:27

WOD 020816

10m – Dynamic Warmup

5m – Movement Prep

10m EMOM:

Even – Max Strict Pull Up

Odd – Max Strict HSPU

10m – Power Clean Review & Build Up

MetCon – 7m clock – 3m amrap:

9 Burpee Box Jumps 24”/20”

6 Power Clean 165/115

-1m rest-

Repeat

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Feb
6
11:27 AM11:27

WOD 020616

15m – Dynamics (include OHS reps with PVC/band)

5m – Deadlift Review

20m – Deadlift Strength:

  • 0-13m – MFTD
  • 13-20m – 3x3 @ 85%

Have people team up for the deadlifts to allow for quicker build-up/teardown (helping with bars).

9m AMRAP, in teams of 3:

P1 - 10 Calorie Row

P2 – Max OHS 95/65

P3 – Static Top of Deadlift Hold 225/155

*The rotate will happen based on the person finishing their rowing. Score for the day is total OHS. Work may only be performed while the top of the deadlift is held.

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Feb
5
11:27 AM11:27

WOD 020516

15m – Dynamics

5m – Movement Prep

Today we will run 2 heats, so that athletes may judge each other. Open standards – hold each other accountable!

MetCon – 7m amrap:

3 Thrusters 100/65

3 CTB

6/6, 9/9, 12/12, etc

Cash Out:

5 Rounds of 1m on/1m off – Plank Hold on Elbows (can be done at home if class time expires) – add load if possible.

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Feb
3
11:27 AM11:27

WOD 020316

10m – Dynamics

10m – Split jerk Coverage

*The focus today is on jerk technique with fatigued legs – not necessary maximal loading.

20m – Establish a heavy:

  • 2 Front Squats + 1 Jerk (from the rack)

5m amrap:

2x Shuttle Sprints (Pull up rig to bay door and back – down and back counts as 1)

15 Hollow Rocks

Remaining Time – Shoulder mobility and stretching.

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Feb
2
11:27 AM11:27

WOD 020216

15m – Dynamics

10m – Muscle Up Clinic

15m – Station setup – obviously there is a lot to get prepared here, but all of our movements (save the first metcon) are very basic staples.

MetCon – on a running 20m clock:

0m-4m:

3RFT:

7/5 Muscle Ups (scaled 1:1 or 2:1 CTB/Pull Ups – pending personal proficiency with the movement. The goal is to finish!)

10 FR Lunges 135/95

7m-11m:

FT:

60 Bar Over Burpees

14m-20m:

3RFT:

21 WBS 20/14lb

21 Box Jumps 24”/20”

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Feb
1
11:27 AM11:27

WOD 020116

15m – Dynamics

15m – Barbell Review

10m – TTB Review

MetCon – 12m amrap:

12 Deadlifts 155/105

9 Hang Power Cleans

6 S2OH

15 TTB

*Barbell weight must stay the same for all movements. Weight should be relatively light. 

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