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10/20/16 – "Practice"

Group Warm up 

Group Mobility 


Skill work – 15 minutes working toe to bar progressions.

WOD ( Workout of the Day ) 

"Practice"

10 minute EMOM

1.) 15 Wall ball shots (20/14lb)

2.) 15 Toe to bar 

Rest 2:00 minutes 

10 minute EMOM

1.) 15 Thrusters (45/35lb)

2.) 20/15 Pull ups 

*All workouts can be scaled on an individual basis. 

10/19/16 – "Ageless"

Group Warm up 

Group Mobility 

Strength 

10 x 2 Sumo Deadlift – Rest 60 seconds between doubles. 

WOD ( Workout of the Day ) 

"Ageless"

15 minute AMRAP 

100 Double unders / 200 Singles 

20 Dumbbell lunges ( In place, 10 R + 10 L ) 55/35lb 

*Every time you set the dumbbells down before completing 20 reps, stop and perform a 15 second plank hold. 

* All workouts can be scaled on an individual basis. 

10/18/16 – "Victory"

Group Warm up 
Group Mobility 

Strength 

6×2 Push Press – Rest 1:30 

WOD ( Workout of the Day )

"Victory"

For Time 

20/15 Assault bike calories 

15 Shoulder to overhead 

12 Sit ups 

20/15 AB Calories 

12 STO 

15 Sit ups 

20/15 AB Calories 

9 STO 

18 Sit ups 

20/15 AB Calories 

6 STO 

21 Sit ups

 

RX – 155/105lb

Level 2 – 125/85lb 

Level 3 – 95/65lb 

*All workouts can be scaled on an individual basis. 

10/17/16 – "The Hangover"

Group Warm up 

Group Mobility 


Strength 

EMOTM – Every minute on the minute, Complete one power clean. Add weight every minute until failure. If you fail take the weight down to last completed rep and finish strong. 

WOD ( Workout of the Day ) 

"The Hangover"

EMOTM for 30 minutes 

1.) 150ft sled push – heavy 

2.) 3 Power Cleans + 3 Front squats @ 60% of your 1rm power clean from today.

3.) 8 burpee box jumps (24/20")

* The sled push should take 30/40 seconds tops. You should aim to do the 3 power cleans and 3 front squats unbroken. 

*All workouts can be scaled on an individual basis. 

6/15/16 – "Champion"

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Champion"

In a team of 2, complete the following.

30 Cal Assault bike 

30 T2B 

30 Box jump over ( 24/20")

30 Deadlifts (225/155lb) 

Athlete 1 completes all 4 movements before athlete 2 can start. Your time is after both athletes complete the chipper. 

– Rest 5:00 minutes – 

12 rounds for time – Athletes complete a full round then switch ( 6 each )

8 Slam balls ( 40/20lb)

8/12 push ups 

16 Russian swings (53/35lb) 

– Rest 3:00 minutes – 

3 minutes max effort rope climbs. 

*Team score is time from event 1, event 2 and total rope climbs completed.

10/14/16 – "Retest" – Compare to 6/17

Group Warm up 

Group Mobility 

Strength 

20 minutes to find a 1 rep max ( 2 count ) Pause Front Squat – Rest as needed between attempts. 

WOD ( Workout of the Day ) 

"Retest" 

7 minute time cap – 135 total reps possible. 

10 Strict press 

15 Overhead squat 

20 Push Press 

25 Front Squat 

30 Push Jerk 

35 Back Squat 

Rx – ( 115/75lb) 

Level 2 – (95/65lb) 

Level 3 – (75/55lb)

10/13/16 – "Holy Hell"

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Holy Hell"

Every 4 minutes, for 40 minutes. 

15/12 cal Assault bike 

15/12 Cal Row 

15 burpees 

Score is total working time

*All workouts can be scaled on an individual basis. 

10/12/16 – "Double Down"

Group Warm up 

Group Mobility 

Strength 

20 minutes to find a new 1 rep Snatch – rest as needed between attempts. 

WOD ( Workout of the Day ) 

"Double Down"

7 minute AMRAP 

30 Double unders / 60 singles 

15 Power snatch (75/55lb)

*Rest 5:00 minutes and repeat at (95/65lb) 

** All workouts can be scaled on an individual basis. 

10/11/16 – "Cold As Ice"

Group Warm up 

Group Mobility 

Skill 

10 minutes to practice Handstand push ups / progressions. 

– Then – 

3 Handstand push ups EMOTM for 4 minutes.  

2 Handstand push ups EMOTM for 4 minutes.

1 Handstand push up EMOTM for 4 minutes.

*This is designed to practice your kip or progression. Rx+ perform the reps from a 6/4" deficit. 

WOD ( Workout of the Day ) 

"Cold As Ice"

3 rounds for time 

25 ab mat sit ups / 20 GHD sit ups 

15 Pull ups / 5 Bar muscle ups 

5 Heavy atlas stone 2 shoulder 

*All workouts can be scaled on an individual basis. 

10/10/16 – "The Running Man"

Group Warm up 

Group Mobility 

Strength 

20 minutes to find a new 1 rep Clean & Jerk – Rest as needed between attempts. Start with the naked bar and build in weight.

We have been working hard the past 11 weeks! today is the day to push the envelope.  

WOD ( Workout of the Day ) 

"The Running Man" 

12 minute time cap

400m run 

21 DB Clean & Jerks (55/35lb)

400m run 

15 DB Clean & Jerks (55/35lb)

400m run 

9 DB Clean & Jerks (55/35lb)

*If you don't finish before the cap, your workout is total number of reps completed. The 400m run counts as 1 rep – 48 total reps. 

**All workouts can be scaled on an individual basis.