W.O.D.

  • Monday 4/24/17

    Warm Up

    Mobility 

    Crossover Symmetry

    Strength

    Strict Press (5x5 heavy)

    Push Press (work to a heavy double)

    WOD

    16 min EMOM

    Min1 = Max DB Shoulder Press 50/35

    Min 2 = Max Wall Ball V Ups 20/14

    Min 3 = Max Air Assault Calories

    Min 4 = Max KB Swings


  • Monday 4/17/17

    Warm Up

    10 min Mobility

    Pull Up Program

    Strength

    Push Press (work up to a 1RM)

    Thruster (work up to a 1RM)

    WOD

    "FRAN"

    21-15-9 

    Thrusters

    Pull-ups



  • Tuesday 4/18/17

    Warm up

    Coaches Choice

    Strength

    Bench Press Program

    Barbell Row (5x5 Increasing weight)

    WOD

    10-9-8-7-6-5-4-3-2-1 Reps of

    Power Snatch 95/65

    HR Push-Ups

    KB Swings

    Run to Gate between rounds

  • Wednesday

    Warm Up

    Coaches Choice

    Strength

    Bench Press Program

    WOD

    EMOM 16 min

    MIn 1 - 15 KB Swings

    Min 2 - 15 Wall Balls

    Min 3 - 10 Pull Ups

    Min 4 - 15 Push Ups

  • Tuesday 3/28/17

    Warm Up

    Coaches Choice

    Strength

    Barbell Complex 5 Rounds

    2 Power Cleans

    2 Push Press

    2 Push Jerk

    WOD

    30 Clean and Jerk 135/95

    Every min on min perform 4 Toes to Bar

  • Monday 3/27/17

    Warm Up 

    Coaches Choice

    Strength

    Strict Press Program

    WOD

    10 Rounds for time

    9 Thrusters 95/65

    35 DU's

  • Monday 3/20/17

    Warm Up

    20 Calories Rower

    Crossover Symmetry

    Strength

    50m Walking Dumbbell Lunges 50/35

    50 Ab Mat Sit Ups

    WOD

    10 min AMRAP

    50 Du's

    12 DB Thrusters 35/20

    6 Pull Ups

     

  • Tuesday 2/21/17

    Warm up

    Crossover Symmetry 

    Pull up Program

    10 Cals A.A. Bike

    POWER/STRENGTH

    Push Press Program

    Thruster (work to a heavy 1 Rep)

    WOD

    5 rounds for Time

    5 Thrusters 95/65

    10 Wall Balls 20/14

    5 Chin Ups

    10 Push Ups

  • Monday 2/20/17

    WARM UP


    Crossover Symmetry 

    10 Cals A.A. Bike

    Chin Up Program

    POWER/ STRENGTH\

    Bench Press (5 sets Max Reps @ 135#)

    WOD

    10-9-8-7-6-5-4-3-2-1 Reps of

    Push Press 95/65

    Pull Ups

    Ab Mat Sit Ups

    KB Swings 50/35

  • Tuesday 1/31/17

    Warm Up

    Crossover Symmetry 

    Chin Up Program

    20 Cals A.A. Bike

    Strength

    Bench Press Program

    WOD

    7 min AMRAP

    3 Clean n Jerk 135/95

    3 Toes to Bar

    6 Clean n Jerk

    6 Toes to Bar

    9 Clean n Jerk

    9 Toes to Bar

    go up by three each round until clock expires.

  • Monday 1/30/17

    Warm Up

    Coaches Choice

    Conditioning

    100 calories on A.A. Bike for Time

    50 Toes 2 Bar from floor

    WOD

    7 min AMRAP

    5 Front Squats 155/115

    7 Bar Facing Burpees

  • Thursday 1/19/17

    WARM UP

    Crossover Symmetry 

    Chin Up Program

    20 calories on A.A. Bike

    STRENGTH

    Barbell Row (5x5, get heavy)

    Deadlift (work to a heavy single)

    WOD

    7 rounds for time

    10 KB Swings 50/35

    10 Ab Mat Sit Ups

    10 Push Ups

    10 Wall Balls  20/14




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