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5/31/17 – "Stir it up"

Group Warm up 

Group Mobility 


Strength 

10×2 Power clean @ 65% – rest 60 seconds between doubles, focus should be on completing the doubles as fast as possible! Touch & go reps are not allowed.


WOD ( Workout of the Day ) 

"Stir it up" 

12 minute AMRAP 

8 Calorie row 

6 Burpees 

2 Power cleans (155/105lb) 

(RX+ 225/135lb) 

*All workouts can be scaled on an individual basis.


 

EXTRA: 5×10 GHD sit ups – rest 60 seconds between sets. 

5/30/17 – "Nifty Fifty"

Group Warm up 

Group Mobility 


Strength 

5×3 Shoulder press – 2:00 rest between triples, build to a heavy three for the day. 


WOD ( Workout of the Day ) 

"Nifty Fifty" 

For time: 

50 Barbell front rack Step ups (24/20") – #45/35lb 

50 KB Swings (53/35lb) – American 


EXTRA: 5 minutes per leg – Barbell quad smash. 

 

5/27/17 – "Pontoon season"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Pontoon season" 

In a team of two, complete the following: 

0:00 – 8:00 ( 8 min AMRAP – alternate full rounds.) 

100ft sled push (215/145lb) + 8 Clean & Jerk (135/95lb) 

11:00 – 20:00 (  9 min AMRAP – alternate full rounds. ) 

10 Front rack walking lunges (135/95lb) + 10 Ring dips 

23:00 – 33:00 ( 10 min AMRAP – alternate full rounds.) 

3 rope climbs + 6 HSPU + 9 Sit ups 

*All workouts can be scaled on an individual basis.  

5/26/17 – "Striker"

Group Warm up 

Group Mobility 


Strength 

12 sets of a 50ft yoke carry – rest no more than 2 minutes between attempts. Continue to build throughout the sets. 


WOD ( Workout of the Day ) 

"Striker" 

For Time: 7 minute time cap. 

30 calories assault bike 

20 burpee box jump over (24/20") 

10 Atlas stone cleans (95/65lb) 

*All workouts can be scaled on an individual basis. 

RX+ (30/24") box + 145/95lb Stone. 


EXTRA: 3 x 3:00 banded march – front loaded (40/20lb) 

5/25/17 – "The Challenge"

Group Warm up

Group Mobility 


WOD ( Workout of the Day ) 

"The Challenge" 

6 rounds for total working time: 

30 Double unders 

20 Wall ball shots (20/14lb) 

15 Slam balls (40/20lb) 

10 Box jump over (24/20") 

*Rest 1:00 after each round! 

*All workouts can be scaled on an individual basis. 

5/24/17 – "Safety in numbers"

Group Warm up 

Group Mobility 


Strength 

7×2 Push press – rest 1:30 between doubles. Take the seven sets to build to a heavy double for the day. 


WOD ( Workout of the Day ) 

"Safety in numbers" 

Teams of two, alternating every complete round. 

18 minute AMRAP 

7 Push press (135/95lb) 

7 Burpees 

7 Toe to bar 

*All workouts can be scaled on an individual basis. 


EXTRA: 4 x 10 DB Skull crushers – 1:30 

4 x 12 DB Rows – 1:30 

5/23/17 – "Frenzy"

Group Warm up 

Group Mobility 


Strength 

10×2 Sumo deadlift @ 65% – rest 60 seconds between doubles. Every set needs 100% focus on moving the weight as quick as possible. 


WOD ( Workout of the Day ) 

"Frenzy" 

Every 4 minutes, for 16 minutes – 5 rounds. Complete the following: 

250m row + 15 KB swings – American (53/35lb) 

*Note your time for each round, your score will be your slowest & fastest round. 

*All workouts can be scaled on an individual basis. 


EXTRA: 3 x 25 Banded or Barbell good mornings. 

5/22/17 – "Running Cindy"

Group Warm up 

Group Mobility 


Strength 

5×3 Overhead squat – rest 2:00 between triples. 


WOD ( Workout of the Day ) 

"Running Cindy" 

For time: (20 minute time cap)

200m run 

3 rounds of "Cindy" 

400m run 

4 rounds of "Cindy" 

200m run 

3 rounds of "Cindy" 

400m run 

4 rounds of "Cindy" 

*All workouts can be scaled on an individual basis. 


EXTRA: 3 minute Barbell bicep smash – R+L 

***1 round of "Cindy" = 5 Pull ups + 10 Push ups + 15 Air squats.  

5/20/17 – "Snow Leopard"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Snow Leopard" 

For time: 

35 Calorie row 

30 Box Jump (24/20") 

25 Deadlifts (185/125lb) 

20 Pull ups 

15 HSPU 

5 Rope Climbs 

15 HSPU 

20 Pull ups 

25 Deadlifts (185/125lb) 

30 Box Jump (24/20") 

35 Calorie row 

*All workouts can be scaled on an individual basis. 

5/19/17- "Rattlesnake"

Group Warm up 

Group Mobility 


Strength 

20 minutes to establish a new 1 rep max front squat – rest as needed between attempts. 


WOD ( Workout of the Day ) 

"Rattlesnake" 

Teams of two, for time: 

22- 16 -10 

Squat cleans – (135/155/185 – 95/105/125lb) 

* After each set both athletes complete a 200m run. 

*All workouts can be scaled on an individual basis.