All

Range of Motion Drills
Blood Flow & Agility Exercises

None

3 Rounds
10x Renegade Row, #25
5x Toes to Bar

Push Press
10 Minute Time Cap
3 Sets, 5 Reps

4 Rounds, Not Timed
20x Push Press, #95/65
5x Weighted Pull Ups
50m Buddy Carry (Or Sandbag Run)

Every Minute on the Minute
5x Hang Power Snatch, #95/65
10x Push ups
KBS 53/35 during the remaining time in each minute until 150 have been reached or 15 minute cap has been hit.

All

3 Rounds
20x Double Unders
10x Ball Slams
5x Burpees

Buy-in:
Snatch Triplets
5 sets x 3 reps

None

15-12-9-12-15
Kettlebell Swings, #53/35
Box Jumps, 20"
Handstand Push ups

100 hollow rocks

Roll out

All

loosening up + 10 meter agility drills
Buy in: 30 wall balls

Fran
21-15-9
Thrusters 95/65
Pull-ups

Turkey Day

40 Gobbler Squats 53/35
10 Turkey get-ups (each side)45/26
10 wall climbs
40 Sit-ups
40 box jumps 20"
40 Power cleans 95/65
40 Russian Twist 20/14
40 Pistols
10 wall climbs
10 Turkey get-ups
40 Gobbler squats

Coaches choice

Roll out

All

500m Row

3 Rounds
5x Strict Pull ups
10x Strict Push ups
15x Strict Air Squats

Buy-in:
Front Squat
10-8-8-6-4-3

None

2 Minutes Double Unders
12 Minutes Burpee Pull ups
2 Minutes Row

Level 2 Bonus
Max Reps, 1 Minute
-Push Ups
-Sit ups

All

2 rounds
30 du's
10 med ball cleans
15 push ups

10 Strict Pull ups

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Finisher: Roll out - time permitting the L2 bonus

L2 bonus
4 round Tabata: 20/10 = 8 minutes
air squats
flutter kicks
jumping lunges
sit ups

All

Warm-up/Buy-in:
Oly Skill Building
All Reps performed @ #75/45
2x Hang Power Clean
2x Power Clean (From Knees)
2x Power Clean (From Lift-off)
2x 1/4 Squat Clean
2x 1/2 Squat Clean
2x Full Squat Clean

5x Strict Press
5x Push Press
5x Push Jerk
5x Split Jerk

2x Hang Power Snatch
2x Power Snatch (From Knees)
2x Power Snatch (From Liftoff - Hold Bar Overhead)
2x Overhead Squat
2x 1/4 Squat Snatch
2x 1/2 Squat Snatch
2x Squat Snatch

push pull

100x Double Unders
5x Strict Pull ups
25x Push ups
5x Strict Wide-Grip Pull ups
25x Overhead Press (Empty Barbell)
5x Strict Chin ups
25x Burpees
5x Strict Close Grip Pull ups
25x Ring Dips
5x Strict Pull ups
100x Double Unders

100 hollow rocks

roll out

All

2 rounds
30 du's
10 med ball cleans
15 push ups

10 Strict Pull ups

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

L2 bonus
4 round Tabata: 20/10 = 8 minutes
air squats
flutter kicks
jumping lunges
sit ups

Roll out

All

Typical loosening up.
Body movements and agility

10 strict pull ups

Drago and Death

15 Minute AMRAP

You may break up the following exercises however you like. The goal is to get as many reps as you can in the time limit.
150 Double Unders
45 GHD Situps or 2tb
60 ball slams 20
30 Hand Release Push-Ups
90 Thrusters @ 45#
30 Russian Twists with slamball
15 Clean & Jerk @ 135#
800m run

Rest 3 minutes

Death by air squats - start at 20 in the first minute
rest 3 minute
Death by power cleans - start at 10 the first minute
rest 3 minutes
Death by box jumps - start at 15 the first minute

Death by mobility and rolling out.

Maybe something nasty, depends on my mood

All

3 Rounds
10x Kettlebell Swings, #LightWeight
10x Goblet Squats, #LightWeight
10x Push ups

40x Burpees
30x Wall Balls, #14/10
20x Medicine Ball Cleans, #14/10
10x Toes to Bar

10 Strict pull ups

None

15 Rounds
3x Power Snatch, 80% 1RM
1x Overhead Squat

Skill Build Turkish Get ups

All

10 strict pull ups

3 rounds
1A: Lateral jumps over Paralletes
1B: 3 skin the cats

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

3 sets of each @ 40 seconds on 20 off
(alternate between the 2)
Hollow Rocks
4ct Flutter kicks

All

10 strict pull ups

3 Rounds
10x Kettlebell Swing
10x Wallball
10x Good Mornings

Buy-in:
Bench Press
10-8-8-6-6-4

None

6 Rounds for Time
200m
15x Kettlebell Swing, #35/18
10x Push Press, #Empty Barbell
5x Burpee Box Jump Over

Partner Finisher:
1A: Plank Hold (Arms Extended)
1B: 10x Hollow Rocks

Partner Finisher:
1A: Plank Hold (Arms Extended)
1B: 10x Hollow Rocks

All

Typical loosening up

25 wall balls
25 med ball cleans
25 ball slams

Extra - 10 strict pulls ups (everyone does them)

None

4 rounds
8 thrusters 3/4 BW
8 Snatch deadlift 1.5 BW

Work up to your own prescribed load.

Finisher: 10 minute or so Muscle up progression work.

Roll out.

550 ways to welcome Monday

Morning Crew Warm-up:
200m Jog
100x Jumping Jacks
10x Burpees

Skill Build
Clean & Jerk
Snatch

None

100x Double Unders (300x Singles)
90x Air Squats
80x Sit ups
70x Wall Balls
60x Push ups
50x Box Jumps
40x Pull ups
30x Dips
20x Overhead Squat (Empty Barbell)
10x Handstand Push ups

25x Sit ups
25x 4-Ct Flutter kicks

All

Warm-up:
10:00 - 10:07
Blood Flow & Agility Drills

Coach's Note: Heavy on the Shoulders!

SOF 11/16

Strength:
10:15 - 10:27
12 Minute EMOM
3x Push Jerk @ 60% 1RM (or #135/95)

Stamina:
10:30-10:40 (Cap this at 10 Minutes)
3 Rounds
Max Reps: Back Squat, #225/155
20x KB Romanian Deadlift
Max Reps: Toes to Bar

Work Capacity:
10:45-11:05
20 Minute EMOM
Odd: 5x Thrusters, #135/95
Even: 10x Burpees

Roll out / Mobility

Keep in mind the duration of each component and the weight used. Coaches will spot modify in needed.

All

"Blood Flow & Muscle Warm-up"

None

Buy-in:
8 Rounds for Time
1A: 30s Handstand Hold
1B: Support / Spotter

WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Squat Clean, #3/4x Bodyweight
Deadlift, #3/4x Bodyweight

Stretch/Mobility

All

Typical loosening up
Buy in: Strength max rep bench press - partner up like abilities
5,5,3,3,2,1,1

The longest 2 minutes

3 rounds - max effort!
2 minutes on / 30 seconds rest between elements
Row for calories
Jump rope - singles are ok, du's even better.
burpee broad jumps

Finisher: 150 ab movements + rolling out
50 sit ups
25 hanging
25 pass thru's
50 4 count flutter kicks

All

100x Singles
50x Double Unders
10x Burpees
Mobility & Stretching

15 Minute skill building of
Muscle Ups, Modifications & Progressions

None

10 Rounds for Time
5x Chest to Bar Pull ups
10x Strict Ring Dips
5x Toes to Bar

L2 Minion Bonus:
10 x 50m Suicides (Touch the Line!)
30s Rest in between sets

Finisher:
5 Rounds
1A: 10 Hollow Rocks
1B: Ring L-Sit Hold

Roll out / Mobility

All

Warm up: Typical loosening up.

Buy in / Morning crew
500 meter row
25 t2b
25 burpees - must fully extend to touch a target 6" above their standing reach or equivalent, you get the idea.

Snatch

Wod: "Got Snatch?"
30 reps or 25 - 30 minutes -
Squat snatch or power snatch + OHS
Weights can change throughout. Find everyone's weight individually, observe during skill building.

Level 1 students use a good weight to drill in form and technique.
Level 2 students should work up to a heavy weight they can lift consistently - not a pr weight think 70-80%
Level 2 minion bonus - Post wod 2000 meter row sub 8 minute

Finish: Group mobility and rolling out
Make sure you focus on the problem areas students experience during the OHS!

With the challenge this past weekend it became evident that the snatch and OHS were the soft spots of many students.

All

Jumping jacks, agility etc

10 db man makers into squat thrusters 35/15

Scott's Big WOD

4rft
10 front rack lunges each leg 95/65
10 shoulders to overhead 95/65
10 burpee bar jump overs
10 box jumps 20"

100 ab movements

Roll out

Scott's first program and it was tasty!

Holiday Challenge

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Holiday Challenge

Clean n Jerk Ladder

Start at 50% - add 10 lbs each successfull lift.
End at Max rep

Holiday Challenge

Snatch Ladder

start at 50% - add 10lbs each successful lift
end at max rep