Thursday 8-31-2017

Strength
4 Rounds (NFT)
5 Muscles ups
15 GHDSU
or
5 Strict Pull-ups
10 Ring dips
15 GHDSU
WOD
For Time:
40 Calorie Row
30 Burpees
20 OHS 115/80
30 Burpees
40 Calorie Row

Wednesday 8-30-2017

Strength
Back Squat
4×8 @70-75%
WOD
4 rounds for time of:
Lunge 100 meters
Run 300 meters

Tuesday 8-29-2017

Strength
Strict Press
5×5 @75%
-5th set is max effort
WOD
3 Rounds
30 Calorie Row
20 Pullups
10 HSPU

WEEK OF 8/28-9/3

Monday
Strength
Clean
Every 90 seconds X 10
1 Clean
WOD
5 rounds for reps of:
1 minute of box jumps, 24-in. Box
1 minute of Goblet Squats 53/35
1 minute of Dumbbell Snatch
Rest 1 minute

Tuesday
Strength
Press 5×5 @75%
-5th set is max effort
WOD
3 Rounds
30 Calorie Row
20 Pullups
10 HSPU

Wednesday
Strength
Back Squat 4×8
WOD
4 rounds for time of:
Lunge 100 meters
Run 300 meters

Thursday
Skills
4 Rounds
5 Muscles ups
15 GHDSU
or
5 Strict Pull-ups
10 Ring dips
15 GHDSU
WOD
40 Calorie Row
30 Burpees
20 OHS 115/80
30 Burpees
40 Calorie Row

Friday
Strength
Snatch
Every 90 Seconds
X 10
2 @80%
WOD
DT
5 Rounds For Time
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Push Jerks (155/105 lbs)

Saturday
WOD
Popeye
As Many Rounds as Possible in 20 minutes of:
5 Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (1.5/1 pood)
Or
Partner Popeye
Alternating Rounds for 30 minutes of:
5 Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (1.5/1 pood)

Sunday
Strength
Front Squat
7×1 @90%
WOD
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Dumbbell Thrusters

Monday 8-28-2017

Strength
1RM Clean
Every 90 seconds X 10
1 Clean
WOD
5 rounds for reps of:
1 minute of box jumps 24/20
1 minute of Goblet Squats 53/35
1 minute of Dumbbell Snatch
Rest 1 minute

Thursday 8-24-2017

Strength
4 Rounds
10 Stones
20 pistols
30 seconds L-sit
WOD
10 min AMRAP
30 DU
10 HSPU
5 Deadlifts 275/185

Wednesday 8-23-2017

Strength
1 Rep Max Back Squat
WOD
6 Min Max Distance
Farmers Carry 70/53
Rest 2 min
3 min Max Burpees

WEEK OF 8/21-8/27

Monday
Strength
Snatch
Every 90 Seconds x 15 minutes
3 reps @65-70%
WOD
1000m Row
50 KB Snatches
100 Air Squats
25 KB Snatches

Tuesday
Strength
Press
4×8
WOD
3 Rounds
30 Wall Balls
15 T2B

Wednesday
Strength
Back Squat 1RM
WOD
6 Min Max Distance
Farmers Carry 70/53
Rest 2 min
3 min Max Burpees

Thursday
Strength
4 Rounds
10 Stones
20 pistols
30 seconds L-sit
WOD
10 min AMRAP
30 DU
10 HSPU
5 Deadlifts 275/185

Friday
Strength
Power Clean
EMOM x10 min
3 Reps @ 75-80%
WOD
“Coe”
10 Rounds
10 Thrusters 95/65
10 Ring Push ups
Or
10 Rounds
3 MU
10 Thrusters 95/65
20min Cap

Saturday
WOD
4 Rounds
Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes
In teams of two, partners alternate 3-minute sets.

Sunday
Strength
Front Squat
EMOM x 8 minutes
3 reps @75-80%
WOD
5 Rounds
20 Cal Row
10 Burpees over the rower

Monday 8-21-2017

Strength
Snatch
Every 90 Seconds x 15 minutes
3 reps @65-70%
WOD
For Time:
1000m Row
50 KB Snatches
100 Air Squats
25 KB Snatches

Sunday 8-20-2017

Strength
Front Squats
EMOM x 5 minutes
5 reps @70%
Last minute is max reps
WOD
12min AMRAP
100m Run
10 Hang Power Clean 135/95
100m run
10 Shoulder to Overhead

Friday 8-18-2017

Strength
Snatch
EMOM x 10 min
1 Power Snatch + 2 OHS
WOD
“Nicole”
20min AMRAP
Run 400m
Max pull-ups

Thursday 8-17-2017

Strength
4 rounds(nft)
5 strict hspu
10 straight bar curls
20 pistols
WOD
14.3
Men
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Women
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Week of 8/14-8/20

Monday
Strength
Clean
1 Clean + 2 Front Squats
EMOM x 10min @75%
WOD
50 Wallballs 20/14lbs
50 Calorie Row
50 Hang Power Snatch 75/55lbs

Tuesday
Strength
Jerk
6×2 @75-80%
WOD
5 Rounds
1 minute KB swings
1 minute Row
1 minute OHS 95/65
1 minute rest

Wednesday
Strength
Back Squat
EMOM x 8 minutes
3 reps @80%
WOD
10min AMRAP
8 Burpees
8 TTB

Thursday
Strength
4 rounds(nft)
5 strict hspu
10 straight bar curls
20 pistols
WOD
14.3
Men
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Women
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Friday
Strength
Snatch
EMOM x 10 min
1 Power Snatch + 2 OHS
WOD
“Nicole”
20min AMRAP
Run 400m
Max pull-ups

Saturday
WOD
“Zeus”
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squat (Bodyweight)

Partner version-40 Reps

Sunday
Front Squats
EMOM x5min
5 reps @70%
Last minute max reps
WOD
12min AMRAP
100m Run
10 HPC 135/95
100m run
10 S2O

Wednesday 8-16-2017

Strength
Back Squat
EMOM x 8 minutes
3 reps @80%
WOD
10min AMRAP
8 Burpees
8 TTB

Tuesday 8-15-2017

Strength
Jerk
6×2 @75-80%
WOD
5 Rounds
1 minute KB swings
1 minute Row
1 minute OHS 95/65
1 minute rest

Monday 8-14-2017

Strength
Clean
1 Clean + 2 Front Squats
EMOM x 10min @75%
WOD
For Time:
50 Wallballs 20/14lbs
50 Calorie Row
50 Hang Power Snatch 75/55lbs

WEEK OF 8/7 – 8/13

Monday
Strength
Deadlift
Emom x 8 minutes
5 reps @70%
WOD
Run 1 Mile
Rest 2 min
3min max hang power cleans 115/80

Tuesday
Strength
Push Press
EMOM x 6
3 reps @75-80%
WOD
10 minute Amrap
5 wall balls
5 Box jump overs
10 wall balls
10 box jump overs
15 wall balls
15 box jump overs
20 wall balls
20 box jump overs

Wednesday
Strength
Front Squat
4×8@60-65%
WOD
For Time
Row 500m
50 pull ups
Row 500m

Thursday
Strength
4 Rounds
2-3 Rope Climbs
12 Seated DB Presses
15-20 GHDSU
WOD
With a Running Clock in 19 minutes
Tabata Row
Tabata Air Squats
Tabata Push-Ups
Tabata KB Swing
1 minute Rest between each Tabata

Friday
Snatch
EMOM x 15 minutes
1 snatch
WOD
17.5 or HEAVY 17.5
10 rounds:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.
M 125 lb. F 85 lb.
Time cap: 12 minutes

Saturday
WOD
WHITE
5 Rounds For TIme
3 Rope Climbs (15 ft)
10 Toes-to-Bar
21 Overhead Walking Lunges (45 lb plate)
400 meter Run

Sunday
Strength
Back Squat
EMOM x 5 minutes
5 reps @70%
Last minute max reps
WOD
Three rounds for time of:
400m run
30 Kettlebell Swings
15 HSPU

Friday 8-11-17

Strength
Snatch
EMOM x 15 minutes
1 snatch
WOD
17.5 or HEAVY 17.5 (CrossFit Games Event)
10 rounds:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.
M 125 lb. F 85 lb.
Time cap: 12 minutes

Thursday 8-10-2017

Strength
4 Rounds (NFT)
2-3 Rope Climbs
12 Seated DB Presses
15-20 GHDSU
WOD
With a Running Clock in 19 minutes
Tabata Row
Tabata Air Squats
Tabata Push-Ups
Tabata KB Swings 53/35
1 minute Rest between each Tabata

Wednesday 8-9-2017

Strength
Front Squat
4×8@60-65%
WOD
For Time
Row 500m
50 pull ups
Row 500m

Tuesday 8-8-2017

Strength
Push Press
EMOM x 6
3 reps @75-80%
WOD
10 minute Amrap
5 wall balls 20/14 10/9′
5 Box jump overs 24/20″
10 wall balls
10 box jump overs
15 wall balls
15 box jump overs
20 wall balls
20 box jump overs
ect.

Monday 8-7-2017

Strength
Deadlift
Emom x 8 minutes
5 reps @70%
WOD
Run 1 Mile
Rest 2 min
3 minutes max hang power cleans 115/80

Sunday 8-6-2017

Strength
Back Squat
4×8 @65-70%
WOD
3 Rounds
400m run
21 kb swings
15 box jumps
9 T2B

Saturday 8-5-17

PAINSTORM XXIV
(partner or individual)
For Time
100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees

Friday 8-4-17

Strength
Clean
2 Power Cleans + 1 Jerk

Metcon
21-15-9-15-21
Row
Wall Balls

Thursday 8-3-17

Strength
Gymnastics
5 Rounds (NFT)
5 Strict Pullups (weight as needed)
10 Dumbbell Snatches
15 GHDSU

Metcon
5 Rounds
20 overhead walking lunges
10 burpees

Wednesday 8-2-17

Strength
Press
5×5 @75%
1xME

Metcon
Open workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.

Tuesday 8-1-17

Strength
Front Squat
1RM

Metcon
12min AMRAP
10 Pull ups
10 Push Press 135/95
200m Run