WODs 201227 - 210102

WODs 12/27-1/2

Monday
Strength:
Every 2 minutes for 12 minutes
4 Back Squats
WOD:
3 Rounds For Time:
Overhead Single Arm KB Walking Lunge, 15 steps (55/35)
8 Toes To Bar
Overhead Single Arm KB Walking Lunge, 15 steps (55/35)
35 Double-unders

Tuesday:
Strength:
3 Rep Max Snatch Balance
WOD:
21-15-9
Power Snatch Rx (135/95) Master's (115/85)
9-6-3
Ring Muscle-ups

Wednesday:
12 minute Increasing Reps AMRAP
2-4-6-8-10-12.....(increase each round by 2 reps)
Alternating Arm DB Snatch (50/35)
Burpee Box Jumps (30/24)
Push-ups

Thursday:
New Years Eve
21-15-9 rep rounds for time
Air Bike, Calories
DB Bench Press*
DB Hang Squat Cleans*
Pull-ups
*Use the same pair of DB's for bench press and hang squat cleans.

Friday:
New Years Day

Saturday
‘Tabata This!’
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

 

WODs 201220-201226

WODs 12/20-12/26

Monday
Strength:
Every 2 minutes for 12 minutes
6 Back Squats
Increase weight each set if possible
WOD:
8 intervals-Tabata Ring Dips
Rest 1 minute
8 intervals-Tabata Strict Pull-ups
Rest 1 minute
8 intervals-Tabata Pistols (scale: air squats)

Tuesday
5 Rounds For Time:
Run 400 Meters
10 Toes To Bar
10 Hang Cleans (115/85)
10 Push Presses (115/85)

Wednesday
Strength:
Every 2 minutes for 20 minutes
1 Thruster
1 Hang Squat Cleans
1 Front Squat
1 Jerk
WOD:
Air Bike
2 x 1000 Meters
rest 5 minutes between efforts
Thursday
12 Days of Christmas
Day 1: Wall Walk
Day 2: Kettlebell Goblet Squat
Day 3: Burpee Broad Jumps
Day 4: Overhead Kettlebell  Lunges (2 right/2 left)
Day 5: Toes To Bar
Day 6: Alternating Arm Kettlebell Cleans
Day 7: Pull-ups
Day 8: Alternating Arm Kettlebell Snatches
Day 9: Push-ups
Day 10: American Kettlebell Swings
Day 11: Ring Dips
Day 12: Single Arm Kettlebell Thrusters (6 right/6 left)

Friday:
Christmas

Saturday:
Teams of 2
10 Rounds For Time
10 Chest To Bar Pull-ups
10 Thrusters (105/75)
10 Box Jump Overs (24/20)
One Person Working At A Time
 

WODs 201213-201219

 WODs 12/13-12/19

Monday
Strength:
20 minutes to establish a 1 Rep Max Front Squat
WOD:
'Karen'
For Time:
150 Wall Balls (20/14)

Tuesday
WOD:
15 minute AMRAP
Row 40/30 Calories
15 KB Swings (55/35)
20 Sit-ups
9 Bar Muscle-ups

Wednesday
Strength:
Work up to a heavy complex of;
1 High Hang Squat Clean + 1 Low Hang Squat Clean + 1 Full Squat Clean + 1 Jerk
WOD:
10 minute AMRAP
3 Thrusters (115/85)
6 Power Cleans (115/85)
9 Lateral Burpees Over The Bar

Thursday
'Cindy'
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Friday
3 Rounds For Time:
20 Power Snatches (75/55)
10 strict Handstand Push-ups
55 double-unders
Then,
7 minutes to establish a 1 RM Clean & Jerk
Saturday
For Time:
Row 1000/850 Meters
Then,
4 Rounds:
12 DB Thrusters (35/25)
12 DB Box Step Overs
Then,
Row 1000/850 Meters

WODs 201206-201212

WODs 12/6-12/12

Monday
Strength:
Every 2 minutes for 20 minutes As Heavy As Possible
1 Pause Front Squat (1sec) + 1 Front Squat
WOD:
8 minute AMRAP
10 Power Snatches (95/65)
10 Bar Facing Burpees

Tuesday
5 Rounds For Max Reps At Each Station
1 minute: Max Rep Overhead Squat (95/65)
1 minute: Air Bike, Max Calories
1 minute: Max Rep Thrusters (95/65)
1 minute: Max Rep Push-ups
Rest 1 minute between rounds

Wednesday:
Strength:
Overhead Squats
3 x 5 reps
WOD 1:
3 Rounds For Time
10 Burpee Box Jumps (24/20)
20 Pull-ups
-Rest 2 minutes, Then,
WOD 2:
3 Rounds For Time
20 Push-ups
10 Wall Balls (20/14)
-Rest 2 minutes, Then-
50 Kettlebell Swings (55/35)

Thursday
WOD 1
5 Rounds
1 to 3 Bar Muscle-ups
3 to 6 Chest To Bar Pull-ups
6 to 9 Toes To Bar
Rest 2 minutes between rounds
Try not to drop from the bar
WOD 2:
For Time
Row 1000 Meters
Friday
WOD:
For Time
50 Alternating DB Snatches Rx:(50/35) master's:(35/25)
50 Alternating DB Power Cleans Rx:(50/35) master's:(35/25)
*Start with WOD 7 Wall Balls (20/14) and at the top of each minute

Saturday
'Bradshaw'
10 Rounds For Time
3 Handstand Push-ups
6 dead-lifts (225/155)
12 Pull-ups
24 Double-unders


 

WODs 201129-201205

 WODs 11/29-12/5

Monday
Strength:
Pause Front Squats
5 x 3 reps (3 sec hold in bottom position)
WOD:
3 Rounds For Time
21 Overhead Squats (115/85)
21 Box Jumps

Tuesday
For Time:
75 Wall Balls (20/14)
50 Toes To Bar
50 Wall Balls
25 Toes To Bar
25 Wall Balls

Wednesday
For Time:
Air Bike 2000 Meters
Then,
15-12-9
Front Squats (95/65)
Chest To Bar Pull-ups
Then,
Air Bike 2000 Meters
Then,
15-12-9
Thrusters (95/65)
Pull-ups

Thursday
WOD 1:
Every 2 minutes for 8 minutes:
5 Strict Pull-ups
10 Push-ups
15 KB Goblet squats (55/35)
WOD :
5 -90 second rounds
Row, 20/15 Calories
Max Rep Burpees Over The Rower
Rest 60 seconds between rounds

Friday:
Strength:
20 minutes to establish a 6 RM Dead-lift
WOD:
3 Rounds For Time:
50 Foot DB Overhead Walk (switch arms at 25 ft) (50/35)
50 Sit-ups
10 Strict Handstand Push-ups

Saturday

Partner WOD
30 minute AMRAP
60 Power Cleans(135/95)
60 Toes To Bar
60 Double-unders
60 Shoulders To Overhead  (135/95)
60 Pull-ups
60 Push-ups
Split reps up  however you want. One person working at a time.

WODs 201123-201128

WODs 11/23-11/28

Monday:
Strength:
Every 3 minutes for 15 minutes
Front Squat (no resting in b/w reps)
sets 1-3: 8 reps
sets 4-5: 4 reps
WOD:
21-15- 9 Rep Rounds For Time:
Dead-lift (225/155)
Row,  Calories

Tuesday
Strength
20 minutes to establish a 1 RM Snatch
WOD:
For Time:
50 Squat Snatches touch n go (105/75)
Every drop = 100 meter run

Wednesday
WOD:
4 Rounds For Time:
15 DB Power Cleans
12 DB Push Jerks
9 Devil Press
Men 35lb DBs/Women 25lb DBs

Thursday:
Thanksgiving

 'Jackie'
For Time
Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups

Friday:
WOD:
20 minute AMRAP
50 Double-unders
40 Wall Balls (20/14)
30 Dead-lifts (205/135)
20 Handstand Push-ups
10 Power Cleans @ 80% of 1 RM

Saturday:
WOD:
4 Rounds For Time
Run 400 Meters
6 DB Devils Press (50/35)
12 DB Alternating Reverse Lunges
Run 400 Meters
Rest 90 seconds between rounds
 

WODs 201116 to 201121

 WODs 11/16-11/21

Monday:
Strength:
5 RM Push Press
2 x 3 reps @ 5 RM
WOD:
Every 2 minutes for 16 minutes (8 rounds)
3 Squat Cleans @ 80% of 1RM
8 Ring Dips

Tuesday
Strength:
Work up to heavy complex of:
1 Power Snatch + 1 Squat Snatch
(don't drop the bar)
WOD:
For Time:
400 Meter DB Farmers Carry (50/35)
200 Meter Walking Lunges (unweighted)
50 DB Dead-lifts (50/35)

Wednesday:
WOD:
5 minutes:
Buy In 50 Wall Balls
AMRAP in the remaining time
12 Hang Cleans (95/65)
12 Lateral Burpees Over Bar
Rest 5 minutes
5 minutes:
Buy In: 35 Wall Balls
AMRAP in the remaining time
9 Hang Cleans (115/85)
9 Lateral Burpees Over Bar
Rest 5 minutes
5 minutes:
Buy In: 20 Wall Balls
AMRAP in the remaining time
6 Hang Cleans (155/105)
6 lateral Burpees Over Bar

Thursday:
WOD 1:
3 Rounds Not For Time
50 Foot Handstand Walk (scale: :60 second free standing handstand hold, or 3 wall walks)
8 Strict Pullups (scale: negatives or weighted ring pulls)
30 ABMAT Sit-ups
WOD 2:
Row 2,000 Meters

Friday:
WOD:
10 minute EMOM
1. 6-12 Handstand Push-ups (scale: z press)
2. 10 Pistols (scale: jumping air squats)
WOD:
Every 3 minutes  for 15 minutes
Row 500 Meters or Bike 1000 Meters or Run 400 Meters

Saturday:
"Partner WOD
For Time:
1 Mile Medicine Ball Run: both run, one partner carries med ball trade off however you want,.
Then,
10 Rounds For Time
(alternate rounds):
10 Wall Balls (20/14)
5 Bar Muscle-ups
10 KB Swings (70/53)
Then,
Row 2000 Meters, split however you want

Hero Week 201109-201114

Hero Week

Monday, 11/9
“Pena"
7 Rounds For Time
100 Meter Sprint
19 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24/20)
Rest 3 minutes between rounds

Tuesday, 11/10
Partner "Nate"
Alternate rounds
20 minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)

Wednesday, 11/11:

“Murph”

For Time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

If you have a 20lbs vest- wear it.

Thursday, 11/12
“Tyler”
5 Rounds For Time
7 Ring Muscle-ups
21 Sumo Dead-lift High Pulls (95/65)

Friday, 11/13:
“The Chief"
3 minute AMRAP X 5
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
rest 1 minute between AMRAPs


Saturday, 11/14:
“The Seven"
7 Rounds For Time
7 Handstand Push-up
7 Thrusters (135/95)
7 Knees To Elbows
7 Dead-lift (245/165)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups

WODs 201102-201107

Monday, 11/2:
15 minutes to establish a 7 RM Strict Shoulder Press
Shoulder press
2 X 5 reps at 7 RM
Back Squat
5 reps @55%
3 reps @65%
1 reps @80%
3 reps @75%
2 reps @85%
5 reps @70%
5 reps @70%
rest 2 min b/w each set

Tuesday, 11/3:
For Time:
Run 800 Meters
30 Double DB Box Step Overs Rx: (50/35), Masters (35/20)
30 DB Thrusters
30 DB Burpee Dead-lifts
Run 800 Meters

Wednesday, 11/4:
5 x 1 rep increasing weight of:
1 Hang Squat Snatch + 1 Squat Snatch +1 Overhead Squat
(don't drop bar)
WOD:
For Time:
30-20-10 rep rounds
Front Squat (105/75)
Push Jerk
Double-unders

Thursday, 11/5:
12 minute EMOM
Odd: 5-10 Handstand Push-ups (scale: z press)
Even: 50 Double-unders (scale: work on double unders for :30s)
WOD:
8 X 15 Calorie Rows
Rest 1 minute between efforts


Friday, 11/6:
For time:
50-40-30-20-10
Row, Calories
Box Jump Overs (24/20)

Saturday, 11/7:
WOD:
Teams of 2
6 minutes Max Calorie Row (3 minutes each)
then,
20 minute AMRAP
30 Clean & Jerks (155/105)
100 Double-unders
30 Front Squats
40 Pull-ups
Split the reps up on each round

Saturday 201031

 Partner WOD
24 minute AMRAP
12 Box Jumps (24/20)
6 Thrusters (115/75)
6 Lateral Burpees Over Bar
One person working at a time.

Friday 201030

 21-15-9 reps rounds for time of:
Push Press (95/65)
Pull-ups
Row, Calories

Thursday 201029

 “Nancy"
5 Rounds For Time:
400m run
15 Overhead Squats, 95/65

Wednesday 201028

 Strength:
Push Press
5 x 3 Reps
WOD:
3 Rounds For Time
20 Alternating DB Snatch (50/35) masters (35/25)
20 Toes To Bar

Tuesday 201027

 ‘Angie’
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Monday 201026

 Strength:
15 minutes work up to a 1 RM Hang Squat Clean
WOD:
12 minute AMRAP
7 Hang Squat Cleans @ 70% of 1 RM
12 Ring Dips

Saturday 201024

 Kelly
5 rounds for time of:
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Friday 201023

 Hard Cindy"
20 minute AMRAP:
5 Weighted pull-ups (35/25)
10 Push-ups with feet on 30"/24” box
15 Squats holding a 45 pound plate

Thursday 201022

 3 Rounds For Time
Run 400 Meters
25 Russian Kettlebell Swings (70/55)
25 Burpees

Wednesday 201021

 Strength:
Shoulder Press
4 x 8 reps
Increase weight on each set
WOD:
12 minute AMRAP
9 Thrusters (75/55)
35 Double-unders

Tuesday 201020

 Strength:
Dead-lift
5 x 5 reps
WOD:
3 Rounds For Time
Run 200 Meters
15 Good Mornings (75/55)
15 Knees To Elbows

Monday 201019

 5 Rounds For Time
12 Chest To Bar Pull-ups
8 Power Snatches(115/75)
10 Front Squats (115/75)

Saturday 201017

 3 Person Team
30 minute AMRAP
Run 100 Meters
10 Thrusters (95/65)
15 Ring Push-ups
One teammate at each station. Rotate through.

Friday 201016

 For Time
15-12-9-6
Row, Calories
Hang Squat Clean (135/95)
Lateral Burpee Over Barbell

Thursday 201015

 3 Rounds For Time
21 Wall Balls (20/14)
14 Strict Handstand Push-ups
7 Dead-lifts (275/185)

Wednesday 201014

4 Rounds For Time
Run 400 Meters
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats

Tuesday 201013

 Back Squat
5 x 5 reps
Front Squat
5 x 3 reps
Overhead Squat
5 x 1 rep

Monday 201012

 5 Rounds For Time
40 Double-unders
8 Push Jerks (135/95)
5 Ring Muscle-ups

Saturday 201010

 3 Rounds For Time
Run 400 Meters
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Friday 201009

 For Time:
Row 750 Meters
9 Squat Cleans Rx (185/125) Masters(165/115) scaled (135/95)
9 Ring Muscle-ups (scale: 2 pull-ups + 2 ring dips = 1 Ring Muscle-up)
Row 500 Meters
7 Squat Cleans
7 Ring Muscle-ups
Row 250 Meters
5 Squat Cleans
5 Ring Muscle-ups

Thursday 201008

 Every 2 Minutes For 20 Minutes
1 Squat Snatch + 1 Power Snatch (pick load)

Wednesday 201007

 Strength:
Back Squat
5 x 5 reps As Heavy As Possible
Rest 2 minutes between sets
WOD:
8 rounds(24 intervals)
Tabata Air Bike, Calories
Tabata Toes To Bar
Tabata Hand Release Push-ups

The Tabata interval is 20 secs of work followed
by 10 secs of rest.

Tuesday 201006

 WOD 1:
Row
3 x 500 meters
Rest 2 minutes between efforts
WOD 2:
Every 5 minutes for 20 minutes
10 Man-makers (pick load)

Monday 201005

 2 Rounds For time:
30 Dead-lifts (185/125)
20 Ring Dips
30 Kettlebell Goblet Lunges (55/35)
20 Burpee Box Jumps (24”/20”)

Saturday 201003

‘Daniel’
For Time
50 Pull-ups
Run 400 Meters
21 Thrusters (95/65)
Run 800 Meters
21 Thrusters
Run 400 Meters
50 Pull-ups

Friday 201002

Strength:
Back Squat
5 x 3 reps AHAP
WOD:
4 Rounds For Time
Row 250 Meters
10 Lateral Burpees Over The Rower

Thursday 201001

Strength:
Shoulder Press
5 x 3 reps AHAP
WOD:
9 minute AMRAP
36 Double-unders
9 Strict Handstand Push-ups

Wednesday 200930

WOD 1:
Every 5 minutes for 25 minutes
Air Bike 1,000 Meters
WOD 2:
3 Rounds For Time
8 Back Squats (225/155)
12 Renegade Rows (pick DB weight)

Tuesday 200929

3 Rounds For Time
10 Strict Chest To Bar Pull-ups
20 Medicine Ball Sit-ups
30 KB Goblet Squats (55/35)
Row 40 Calories

Monday 200928

Row 500 Meters
75 Power Snatches (75/55)
Row 500 Meters

Saturday 200926

30 minute AMRAP
Row 500 Meters
20 Push-ups
20 Overhead Squats (75/55)

Friday 200925

For Time:
3 minute Max Calorie Row
Then,
3 Rounds
9 Dead-lifts (225/155)
15 Ring Pulls/Rows
100 Meter KB Suitcase Carry (55/35) switch hands @ 50 meters

Thursday 200924

Strength:
Every 2 minutes for 20 minutes
2 Power Cleans + 2 Push Jerks (pick load. make it challenging)
WOD:
5 Rounds:
45 seconds: Max Rep Double-unders
Rest 15 seconds
45 seconds: Max Rep Sit-ups
Rest 15 seconds

Wednesday 200923

25 Minute AMRAP
8 Hang Squat Cleans (135/95)
16 Toes To Bar
Run 400 Meters

Tuesday 200922

5 Rounds For Time
5 Bar Muscle-ups
7 Burpee Box Jumps
9 Thrusters (115/75)

Monday 200921

Strength:
15 minutes to establish a 1 RM Close Grip Bench Press
WOD:
For Time:
5-10-15-20-15-10-5
Ring Push-ups
Kettlebell Swings (55/35)

Saturday 200919

For Time:
Run 800 Meters
40 Overhead Squats (95/65)
40 Burpees
40 Wall Balls (20/14)
160 Double-unders

Friday 200918

20 minute AMRAP
Air Bike, 12 Calories
12 Alternating KB Clean & Push Press (55/35)
12 Alternating KB Goblet Lunges (55/35)

Thursday 200917

6 Rounds For Time
7 Dead-lifts (225/155)
100 Meter Single Arm KB Overhead Carry (50m- switch arms)

Wednesday 200916

WOD 1:
Every 3 minutes for 15 minutes
Row 250 Meters
WOD 2:
4 Rounds For Time
10 Strict Pull-ups
10 Toes To Bar
10 Squat Cleans (95/65)

Tuesday 200915

Strength:
15 minutes to work up to a heavy Snatch Balance
WOD:
10 minute Ascending Ladder AMRAP/AMREP
3-6-9-12-14-15...
Hang Power Snatch (95/65)
Ring Dips
Box Jumps (30/24)

Monday 200914

Strength:
20 minutes to establish a 1 RM Front Squat
WOD:
3 Rounds For Time:
20 Sit-ups
15 Pull-ups
10 Front Rack Reverse Lunges (95/65)

Saturday 200912

3 person teams
4 Rounds For Time:
100 Meter Farmers Carry (70/55)
Max Rep Double-unders
Max Rep Ring Push-ups

Friday 200911

Strength:
20 minutes to establish a 1 RM Power Snatch
WOD:
21-15-9 rep rounds for time:
Power Snatch (95/65)
Overhead Squats (95/65)

Thursday 200910

WOD 1:
For Time:
Row 2000 Meters
Rest 8 minutes
Then,
WOD 2:
3 Rounds For Time
12 Lateral Burpees Over Barbell
15 Push Presses (115/75)
21 Box Jumps (24/20)

Wednesday 200909

30 minute AMRAP
Run 400 Meters
7 Chest To Bar Pull-ups
14 Front Squats (135/95)
21 Medicine Ball Sit-ups (20/14)

Tuesday 200908

Strength:
20 minutes to establish a 1 RM Squat Clean & Jerk
WOD:
For Time:
30 Clean & Jerks @ 50% of 1 RM

Monday 200907

Labor Day Class Will Be At 9:00A

Tabata Air Bike, Calories
Rest 1 minute
Tabata Dead-lift (165/115)
Rest 1 minute
Tabata Bench Press (135/95)
Rest 1 minute
Tabata Box Jumps (24/20)

Saturday 200905

Partner WOD

10 Rounds For Time (5 rounds each):

12 Toes To Bar

9 Hang Power Clean & Jerks (135/95)

Row 250 Meters

One person working at a time

Friday 200904

Strength:

6 minute EMOM

5 Dead-Lifts (255/175)

WOD:

16 minute AMRAP

100 Meter KB Suitcase Carry (switch hands @ 50m)

24 Russian KB Swings

18 KB Box Step-ups (20”-everyone)

Thursday 200903

3 Rounds For Max Reps At Each Station

1 minute: Row, Calories

1 minute: Strict Pull-ups

1 minute: Front Rack Lunges (95/65)

1 minute: Double-unders

Rest 1 minute

Wednesday 200902

Strength:

Push Press

5 x 3 reps As Heavy As Possible

WOD:

12 minute increasing ladder

1-2-3-4-5-6-7-8-9-10.....

Sumo Dead-lift High Pull (135/95)

Hand Release Push-ups

Tuesday 200901

3 Rounds For Time

20 Overhead Squats (115/75) (75/55)

20 Sit-ups

20 Burpee Box Jumps 24/20

Monday 200831

20 minute AMRAP

Run 200 Meters

9 Bar Muscle-ups

9 Power Snatches (135/95)

Scaled:

Run 200 Meters

9 Chest To Bar Pull-ups/Ring Rows with feet on a box

9 Power Snatches (115/75) (95/65)

Saturday 200829

Partner WOD
14 Rounds (7 Rounds Each) For Time:
7 Clusters (Squat Clean Thruster) 135/95
14 Lateral Burpee Over The Bar

Friday 200828

For Time:

21-15-9 rep rounds for time

Row, Calories

Pull-ups

Kettlebell Swings (70/55)

Thursday 200827

 30 minute AMRAP

Run 200 Meters
10 Body Weight Bench Press
25 Medicine Ball Sit-ups (20/14)

Wednesday 200826

For Time:
15-12-9-6-3
Power Clean (135/95)
2-4-6-8-10
Strict Chest To Bar Pull-ups

Tuesday 200825

25 minute AMRAP
Run 400 Meters
10 Front Squats(155/105)
15 Ring Push-ups

Monday 200824

5 Rounds for time of:
50 Double-unders
15 Push Presses (95/65)
10 Toes To bar

Monday 200817

Tier 3 Tactical Week 12- Final Week

Monday
Strength 1:
1RM Back Squat
Strength 2:
1RM Deadlift

Tuesday
Strength:
1 RM Squat Clean
WOD:
12 minute AMRAP
12 Push Presses (135/95)
12 Box Jumps (24/20)

Wednesday
WOD:
20 minutes
3 minutes: Max Calorie Row
Then,
17 minute AMRAP:
7 Wall Balls (20/14)
7 Power Snatches (95/65)
7 Chest To Bar Pull-ups

Thursday
Strength:
1 RM Squat Snatch
WOD:
5 Rounds For Time:
60 Double-unders
12 Dead-lifts (225/155)
12 Push-ups

Friday
WOD:
5 Rounds For Max Reps
Minute 1: Power Clean & Jerk (135/95)
Minute 2: Pull-ups
Minute 3: Front Squats (135/95)
Minute 4: Kettlebell Swings (55/35)
Minute 5: Rest

Saturday
Partner WOD:
Row 2k
Then,
50 Hang Power Snatches (95/65)
50 Pull-ups
Then, 200 Double-unders
During Snatches one partner must hang from pull-up bar.
During pulls one partner must plank.

Monday 200810

Tier 3 Tactical Week 11

Monday:
Strength:
Back Squat
3 x 2 reps at 90% of 1 RM
WOD:
Tabata
Wall Balls (30/20) (20/14)
Rest 1 minute
Tabata Pull-ups

Tuesday
Strength:
Dead-lift
3 x 2 reps at 90% of 1 RM
WOD:
5 Rounds For Time:
Row 20 Calories
12 Kettlebell Swings (55/35)

Wednesday
WOD:
Run 800 Meters
Then,
5 Rounds:
5 Squat Snatches (155/105) (135/95)
10 Front Squats (155/105) (135/95)
15 Burpees
Then,
Run 400 Meters

Thursday
Strength: Work up to a heaviest as possible weight for
2 Hang Squat Snatch + 1 Squat Snatch
WOD:
For Time
30 Ring Muscle-ups.
Scaled:
For Time
6 Rounds For Time
5 Pull-ups
5 Ring Dips

Friday:
WOD:
5 minute AMRAP
9 Thrusters (75/55)
9 Bar Facing Burpees
Rest 2minutes
5 minute AMRAP
9 Thrusters (95/65)
9 Bar Facing Burpees
Rest 2minutes
5 minute AMRAP
9 Thrusters(115/75)
9 Bar Facing Burpees

Saturday
Partner WOD:
As a pair perform 800 reps of any combo of the following movements:
1. Deadlift (135/95)
2. Wall Ball (20/14)
3. Push-ups
4. Pull Ups
One person working at a time

Monday 200803

Tier 3 Tactical Week 10

Monday
Strength:
Back Squat
6 x 1 rep As Heavy As Possible
WOD:
Every 3 Minutes On The Minute For 12 Minutes:
Run 400m
Max Rep Power Cleans (135/95)

Tuesday
Strength:
Dead-lift
6 x 1 rep AHAP
WOD:
6 Rounds For Time:
50 Double-unders
15 Pull Ups
15 Kettlebell Swing (55/35)

Wednesday
WOD:
Tabata Push Jerks (95/65)
Rest 2 minutes
Tabata Calorie Row
Rest 2 minutes
Tabata Wall Balls (20/14)
Rest 2 minutes
Tabata Burpees

Thursday
Strength:
2 Hang Squat Snatches + 1 Squat Snatch
4 x 3 reps
WOD:
Death By Hang Squat Clean (115/75)
minute 1- 1 Hang Squat Clean
minute 2- 2 Hang Squat Cleans
minute 3- 3 Hang Squat Cleans
*add 1 rep per minute until failure

Friday
WOD: Every 2 minutes on the minute for 24 minutes:
5 Back Squats
95/85-115/95-135/105-155/115-185/135-205/145
225/165-245/175-275/185-295/195-315/215-325/235
Rest 5 minutes then,
6 Minutes:
Max Rep Box Step-ups (24/20)

Saturday
For Time:
Run 800 Meters
Then,
10-9-8-7-6-5-4-3-2-1
Dead-lifts (225/155)
Pull-ups
Ring Dips
Then,
Run 800 Meters

Monday 200727

Tier 3 Tactical Week 9

Monday:
Strength:
Back Squat
4 x 2 reps AHAP
WOD:
4 Rounds for Time:
Run 200 Meters
12 Power Clean (115/75)

Tuesday:
Strength:
Dead-lift
4 x 2 reps AHAP
WOD:
12 minutes increasing ladder
1-2-3-4-5-6-7-8-9-10....
Burpee Box Jump Over (24/20)
Pull-ups
Kettlebell Swings (55/35)

Wednesday:
For Time:
21-15-9
Thruster (95/65)
Hand Stand Push-ups
Rest 3minutes
For Time
30-20-10
Box Step Ups
Toes To Bar
Rest 3 minutes
For Time
50-40-30
Double-unders
Air Squats

Thursday
Strength:
4 x 3 reps AHAP of the following complex:
2 Hang Squat Snatch + 1 Squat Snatch

WOD:

For Time:

50 Push Jerks (135/95)*

 *every break equals  10  sit-ups

Friday
WOD:
For Time:
Row 1,000 Meters
Then,
10-9-8-7-6-5-4-3-2-1
Dead-lifts (275/185)
Burpees
Then,
200 Double-unders

Saturday
Partner WOD:
Accumulate 800 reps as fast as possible:
Power Snatch (75/55)
Wall Balls (20/14)
Sit-ups
Ring Rows
*you choose your strategy (one partner working at a time)

Monday 200720

Tier 3 Tactical Week 8

Monday:

Strength:

Back  Squat

3 x 3 reps AHAP

WOD:

12 minute AMRAP ascending ladder

1-2-3-4-5-6.....

Wall BallS (20/14)

Pull-ups

Tuesday:

Strength:

Dead-lift

3 x 3 reps AHAP

WOD:

9 minute AMRAP

50 Double-unders

40 Sit-ups

30 Kettlebell Swings (55/35)

Wednesday

WOD:

5 Rounds for max reps

1 minute: Max rep Power  Clean (95/65)

1 minute: Max Rep Burpees

1 minute: Max Rep Pull-ups

1 minute: Max Rep Push Jerks  (95/65)

1 minute: Max Calorie Row

1 minute: Rest

Thursday:

Strength:

5 x 2 reps AHAP of the following complex Complex

2 Squat Snatch + 1  Hang Squat  Snatch

WOD:
30-25-20 rep rounds for time:
Front Squat (135/95)
Push-ups

Friday:

WOD:

For Time:

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

Dead-lift  (275/185)

Toes to Bar

Box Jumps  (24/20)

Saturday:

WOD:

30 minute AMRAP/AMREP Ascending Pyramid

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

Push Press (115/75)

Chest to Bar Pull-ups

Hang Power Cleans (115/75)

Monday 200713

Tier 3 Tactical Week 7

Monday:

Strength

Back Squat work to 2 x 3 reps AHAP

WOD:

21-15-9  Rep rounds for time

Thrusters  (115/75)

Kettlebell Swings (70/55)

Tuesday:

Strength:

Dead-lift work to 2x3 reps AHAP

WOD: 

15minute AMRAP

7  Power Cleans )135/95)

7 Toes to Bar

7  Box Jumps  24/20

Wednesday: 

WOD:

Tabata Wall  Ball  20/14lbs

Rest 3 minutes

Tabata Power Snatch 75/55lbs 

Rest 3 minutes

Tabata Burpees

Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the Wall Balls, Power Snatch and Burpees.

Thursday:

Strength:

5x2 reps AHAP of the following complex

1 Squat Snatch +  1 Hang Squat Snatch

WOD:

12 minute AMRAP

10 Dead-lifts (155/105)

5 Push Jerks (155/105)

Friday:

WOD:

Every 5 minutes on the minute for 30 minutes

10 Back Squats (225/155)

15 Ring Dips

Saturday:

Partner  WOD:

For Time:

300 Double-unders (switch every 50 reps)

Then,

10 Rounds:*

16 Wall Balls (20/14)

16 Pull-ups

Then,

100Dead-lifts (185/125)(switch every 10 reps)

*one parter working while the other rests

Monday 200706

Tier 3 Tactical Week 6

Monday:

Strength:

Work up to a 5 RM Back Squat

WOD:

12 minute AMRAP

5 Wall Balls (30/20) (20/14)

10 Pull-ups

30 Double-unders

Tuesday:

Strength:

Work up to a 5RM Deadlift

WOD:

12 minute AMREP

2 minutes: max rep Deadlift (185/125)

2 minutes: max rep Push-ups

2 minutes: max rep Box Jumps (30/24)

2 minutes: max rep Thrusters (95/65)

2 minutes: max rep Sit-ups 

2 minutes: max rep Power Cleans (95/65)

Wednesday:

WOD:

7 minutes to work to a 1RM Power Clean & Jerk

Then,

5 Rounds For Time:

7 Push Jerks (115/75)

7 Hang Power Cleans (115/75)

Then, 

7min  to  work  to a 1 RM Overhead Squat

Thursday:

Strength:

4 x 2 reps AS Heavy As Possible of the following complex

2 Hang Squat Snatches + 2 Overhead Squats

WOD:

21-15-9 rep rounds for time:

Chest To Bar Pull-ups

Burpee Box Jump Overs (24/20)

Kettlebell Swings  (55/35)

Friday:

WOD:

2 minute EMOM

5 reps of increasing weight Shoulder Press

Men 65,75,95,115, 125, 135, 145, 155

Women: 35, 45,65,75,85,95,105,115

Once you fail your set, or you finish all reps complete  the following:

200 Double-unders

50 Burpees

Saturday:

Partner WOD:

Complete 500 reps using any of the following movements

Wall  Balls (20/14)

Deadlift (155/105)

Sit-ups

Push-ups

*Every 3 minutes on the minute both partners run 200 meters

**split reps however you like

Monday 200629

Tier 3 Tactical week 5

Monday:

Strength: 

15 minutes to work up to a 6RM Back  Squat

Then,

3  x max  rep

Back Squat @90% of 6RM

WOD:

12 minute AMRAP/AMREP Increasing Ladder

1 Air Squat

1 Push Press (95/65)

2 Air Squats

2 Push Presses

3 Air Squats

3 Push Presses

Continue to add 1 rep air squat/push press to each round until time expires.

Tuesday:

Strength:

Work up to a 6RM Dead-lift

Then,

Dead-lift

3  x max reps @90% of 6RM

WOD:

21-15-9 rounds for time:

Power Clean (135/95)

Bar Facing Burpees

Wednesday:

WOD:

3  Rounds For Time:

20 Wall Balls (20/14)

20 Pull-ups 

-Rest  2  minutes-

3 Rounds For Time:

10 Box Jump Overs (24/20)

15 Push-ups

-Rest 2 minutes-

For Time:

50 Kettlebell Swings55/35)

Thursday:

Strength:

4x3 reps As Heavy As Possible

1  Rep of Complex = (2 Power Snatch + 2 Overhead Squats)

WOD:

9 minute AMRAP:

50 Double-unders

40 Sit-ups

30 Thrusters (95/65)

Friday:

WOD:

Conga Line Squat Clean

Working to heaviest single with good form.

Starting weight 95/65lbs Add 10 lbs every round. Once  you fail  the  lift then

400m run

*Score  is  Clean weight

Saturday:

Partner WOD:

30 minute AMRAP:

20 Bench Presses (155/105)

20 Deadlifts (155/105)

40 Calorie Row

Partner 1 completes a round while Partner 2 rests

Monday 200622

Tier 3 Tactical Week 4

The program goals are:

1. Increase functional strength capacity

2. Develop energy systems to better utilize increased strength

3. Increase muscle mass

It is not expected for you to complete all 6 workouts each week. That would more than likely cause over training/under resting issues. It is advisable to include at least 1 rest day and maybe 2 if you're not recovering. So, I will be releasing the first full week of programming each Sunday evening so that you can decide which day(s) you want to take as a rest day. I would advise to mix it up to get the full benefit from this program.

6/21-6/27

Monday:

Strength:

20 minutes to work up to a 8RM Back Squat

Then,

3 sets x Max Rep Back Squats @ 90% of 8RM

aim for last week's 7RM weight

WOD:

For Time:

Row 70 Calories

60 air Squats

50 Sit-ups

40 Push-ups

30 Pull-ups

Tuesday:

Strength:

20 minutes to work up to a 8RM Dead-lift

Then,

3 x Max Rep Dead-lifts @ 90% of 8RM

aim for last week's 7RM

WOD:

5 Rounds For Time:

8 Hang Squat Snatches (95/65)

15 Wall Balls (20/14)

Wednesday:

30 minute AMREP (3 Rounds)

2 minutes: Max Rep Power Cleans (95/65)

2 minutes: Max Calorie Row

2 minutes: Max Rep Double-unders

2 minutes: Max Rep Push Press (95/65)

2 minutes: Rest

Thursday:

Strength:

5 x 3 rounds As Heavy As Possible of the following complex

1 round = 2 Squat Cleans + 2 Front Squats + 1 Jerk

WOD:

For Time:

30 Squat Snatches (115/75)

Each time you break do 7 Burpees

Friday:

27 minutes of:

22 minutes:  Every 2 minutes on the minute 5 Dead-lifts

135/95, 155/105, 185/135, 205/155, 225/175, 255/185,

275/205, 315/215, 335/225, 365/245, 385,265

Remaining 5 minutes: Max Rep Kettlebell Swing (55/35)

Saturday:

7 minutes: Max Calorie Row

Then,

10 Rounds For Time:

6 Power Cleans (155/105)

8 Box Jumps (24/20)

10 Toes to Bar

Then,

7 minutes: Max Rep Wall Balls (20/14)

Monday 200615

Tier 3 Tactical Week 3

Monday:
Strength:
20 minutes to work up to a 7RM Back Squat
Then,
3 x Max Reps @ 90% of 7RM
WOD:
9 minute AMRAP
5 Thrusters (115/75)
7 Bar Facing Burpees

Tuesday:
Strength:
20 minutes to work up to a 7RM Dead-lift
Then,
3 x Max Reps @ 90% of 7RM
WOD:
50 Chest To Bar Pull-ups*
*every break = 5 Box Jumps (24/20)

Wednesday:
5 minute AMRAP/REP
10 Ring Rows
10 Power Snatches (95/65)
-Rest 2 minutes-
5 minute AMRAP/REP
10 Push Presses (95/65)
10 Toes To Bar
-Rest 2 minutes-
5 minute AMRAP/REP
10 Power Cleans (95/65)
10 Push-ups

Thursday:
Strength:
5 x 2 rounds As Heavy As Possible of the following complex
1 round = 2 Squat Cleans + 2 Front Squats + 1 Jerk
WOD:
11 minute AMRAP
50 Double-unders
15 Kettlebell Swings (70/55)
Friday:
Strength:
Bench Press
5 reps each @ 95/55, 115/65, 135/75, 145/80, 155/85,
165/90, 175/95, 185/100, 195/105, 205/110, 225/115
-Rest 5 minutes-
Then,
WOD:
6 minute Max Rep Push-ups

Saturday:
30 minute ascending ladder
1-2-3-4-5-6-7-8-9-10.....
Front Squat (155/105)
Pull-ups
Dead-lifts (155/105)

Monday 200608

6/7-6/13


Tier 3 Tactical Metabolic Strength Week 2

Monday:
Strength:
20 minutes to work up to a 7 RM Back Squat
You should be able to increase this lift by 5-10 lbs
Then,
 2 sets x Max Reps Back Squats @ 90% of 7RM
WOD:
9 minute AMRAP
15 Wall Balls (20/14)
15 Chest To Bar Pull-ups

Tuesday:
20 minutes to work up to a 7RM Dead-lift
Then,
2 sets x Max Reps Dead-lifts @ 90% of 7RM
WOD:
For Time:
30-20-10
Hang Power Cleans (135/95)
Sit-ups

Wednesday:
5 minute AMRAP
8 Shoulder Presses (95/65)
8 Pull-ups
-Rest 2 minutes-
5 minute AMRAP
Row, 12 Calories
12 Power Cleans (95/65)
-Rest 2 minutes-
5 minute AMRAP
9 Kettlebell Swings (55/35)
9 Toes To Bar

Thursday:
Strength:
4 sets of 2 rounds As Heavy As Possible of the following complex:
1 Round = 2 Squat Cleans + 2 Front Squats + 1 Jerk
WOD:
For Time:
Run 400 Meters
100 Double-unders
50 Dead-lifts (225/155)
100 Double-unders
Run 400 Meters

Friday:
Strength:
20 minutes: Every 2 Minutes On The Minute
5 Back Squats
95/65, 115/85, 135/95, 155/105
185/115, 205/135, 245/145, 275/165,
295/185, 315/195
-Rest 5 minutes-
WOD:
6 minute AMREP
Box Step-ups (24/20)

Saturday:
Partner WOD:
Row, 250 Calories (25 calories-then switch)
Every switch on the rower both partners must perform 5 Power Clean & Jerks (135/95)