WOD / BLOG

End of the Road for 2019

WOD: “Road Trip” 5 Rounds: 15 Kettlebell Swings (70/53) 400 Meter Run 40 Double Unders Gymnastic Conditioning AMRAP 6: 1 Strict Handstand Push-up 1 Strict Pull-up 2 Strict Handstand Push-up 2 Strict Pull-ups 3 Strict Handstand Push-up 3 Strict Pull-ups Add 1 Rep every Round

Monday Monday

Midline: 4 Giant Sets: 12 Front Rack Kettlebell Box Step-Ups (24″/20″) :45 Farmer Hold DB or KB 12 Weighted Pausing Hip Extensions Rest 2:00 between sets WOD: Capacity Builder In a 1:30 Window: 9 Power Cleans (115/85) 9 Front Squats (115/85) 9 Push Jerks (115/85) Time Remaining: Max Ring Muscle-ups … Rest :30 Seconds In a 1:30 Window: 7 Power Cleans (135/95) 7 Front Squats (135/95) 7 Push Jerks (135/95) Time Remaining: Max Pull-ups … Rest :30 Seconds In a 1:30 Window: 5 Power Cleans (155/105) 5 Front Squats (155/105) 5 Push Jerks (155/105) Time Remaining: Max Pull-ups … Rest :30 Seconds In a 1:30 Window: 3 Power Cleans (185/135) 3 Front Squats (185/135) 3 Push Jerks (185/135) Time Remaining:

Get Friday by the Bell and Rope

“Bell and Rope” For Time 25-20-15-10-5 American Kettlebell Swings (70/55 lb) 50-40-30-20-10 Double-Unders 25-20-15-10-5 Goblet Squats (70/55 lb)

The Day After Christmas

Naughtly and Nice AMRAP in 25 minutes 12 Handstand Push-Ups 12 Deadlifts (155/105 lb) 12 Burpees 12 Front Squats (155/105 lb) *At 12:00, perform: 25 Front Rack Lunges (155/105 lb) - once completed, continue workout where you left off F- 100/70 L- 75/55

On the Eve

“Seven Deadly Sins” For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lb) 100 Double-Unders 30 Box Jumps (24/20 in) 20 Burpees 10 Cleans (185/135 lb)

12 Days of Christmas

“12 Days of Christmas” For Time 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4 Power Cleans (75/55 lb) 5 Power Snatches (75/55 lb) 6 Kettlebell Swings (53/35 lb) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double-Unders 11 Burpees 12 Overhead Walking Lunges (45/25 lb Plate) Starting at 1 then 2-1 the 3-2-1 all the way to 12

Saturdead

“Dead and Company” Buy-In: 1 Mile Run 21-15-9: Deadlifts 225/155 Box Jump Overs 24/20 Toes to Bar Cash-Out: 1 Mile Run

Friday Fran

Skill Conditioning 3 Giant Sets, Not For Time: 25 GHD Sit-ups 50 Double Unders 25-75′ Handstand Walk (Practice) Rest 2 Minutes Between Sets. WOD: Fran 21-15-9 Thrusters Pull Ups Rx- 95/65 RX+-135/95

"Karen" about Thursday

Skill Pull Up Practice -15:00 Grip, Kip swing, Pull, string together If already have kip then butterfly If good with butterfly then string 20 together WOD: “Karen” For Time 150 wall ball 20/14

Wednesday De Los Dealifts

Strength: 4 Sets: 15 Unbroken Deadlifts Resting as needed between sets WOD: “Fish out of Water” For Time: 2K Row … Directly into: 10 Rounds: 3 Power Cleans (155/105) 6 Push-ups 9 Air Squats

Snatching Tuesday

WOD: 4 Rounds for Time 20 Dumbbell Snatches (50/35) 200 meter Run 20 Single Dumbbell Box Step-Ups (24/20) 9 Pull Ups MIDLINE: 3 Giant Sets: 5-10 Strict Toes to Bar :15 Second Chin Over Pull-up Bar Hold :30 Second Hollow Hold :45 Second Overhead Squat Hold (at the bottom, bar only)

Monday for the Win

Warm: 5 x 8 snatch grip Scotts Press (bar only) 5 X 8 hang squat snatch (bar only) Strength: 5 EMOM 5 hang Squat Snatch WOD: “Dirty Water” For Time: 100 Double Unders (3:1) 800 Meter Run 60/45 Calorie Row

Saturdays are for Friends

“Outside the Box” Teams of 2, AMRAP 30: 100 Meter Run, 1 Burpee Box Jump 100 Meter Run, 2 Burpee Box Jumps 100 Meter Run, 3 Burpee Box Jumps Box – 24″/20″

Front Squat Friday

Silverback Primer 3 Sets, For Quality: 10 Glute Bridges :15 Seconds Single Legged Glute Bridge Hold :30 Seconds Front Rack Hold :45 Seconds Plank Hold Strength: Pausing Front Squat On the Minute x 9: 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand WOD: For Time: 1-2-3-4-5-6-7-8-9-10 Front Squats Push Presses RX- 115/85

Thursday Gymnasty

Gymnasty Practice 0:00 – 6:00 :20 Second Wall-Facing Handstand Hold 2 Strict Muscle-ups (Or Banded Strict) 6:00 – 12:00 1 Strict Chest to Bar Pull-up + 15′ Handstand Walk 2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk 3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk 12:00 – 18:00 25 Double Unders :15 Second L-Sit on Rings 5 Tempo Ring Rows WOD: MARY AMRAP in 20:00 of: 5 Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups

Cleaning Up Wednesday

Clean Technique 6 Sets: 1 Tempo Clean Pull 1 Clean Pull Rest as needed between sets. WOD: “Low Tide” AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (95/65) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row 5 Squat Cleans (115/85) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 300 Meter Row 3 Squat Cleans (135/95) 25 Double Unders

Tuesday Strong

Strength: Push Press Build to a 10RM Body Armor 5 Giant Sets: 5 Double Kettlebell Hang Cleans 100 Meter Double Kettlebell Front Rack Carry (End of the Driveway and Back) 20/15 Calorie Row or Bike 30 Banded Pull-Aparts Rest 2 Minutes Between Sets.

Power Monday

Warm: 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Back Squat Waves Set 1: 6 Reps Set 2: 4 Reps Set 3: 2 Reps 3 Minutes Rest Set 4: 6 Reps Set 5: 4 Reps Set 6: 2 Reps 3 Minutes Rest Set 7: 6 Reps Set 8: 4 Reps Set 9: 2 Reps WOD “Power Move” AMRAP 10: 6 Power Snatches (95/65) 9 Overhead Squats (95/65) 12 Box Jumps (24″/20″)

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