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WODs

Monday, July 24, 2017

SWOD
Take ~10 minutes to work up to a heavy, single: PUSH PRESS

WOD
3 RFT:
500m Row
30 Push Ups
30 Deadlifts (135/95)
——

Tuesday, July 25, 2017

WOD 
Every 5 minutes (x5 rounds), complete for time:
12/10 Cal Assault Bike (15/12 Airdyne)
10 Thrusters (95/65)
8 Bar-Facing Burpees
*Each Round = for time
^Record all 5 "times."
Coaches: write worst and best time on whiteboard for each athlete.

Accessory Work
100 V-Ups
~Scale: Tuck Ups or Leg Lifts
——

Wednesday, July 26, 2017

SWOD
6x5 Back Squats (60%+35) EMOM
Or +5 lbs/heavier than your last 6x5 session

WOD
AMRAP 14
14 Single Arm DB Push Jerk (7R+7L) @60/40
14 Toes-to-Bar
——

Thursday, July 27, 2017

Hero WOD “Wittman”7 RFT:15 KBS (53/35)15 Pow...

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Monday, July 17, 2017

Hero WOD "Tiff"
On a 25-minute clock--
First, run 1.5 miles (3000m row)

Then perform as many rounds as possible of:

11 chest-to-bar pull-ups

7 hang squat cleans (155/105)

7 push presses (155/105)

WOD in honor of United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner...

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Monday, July 10, 2017

Partner WOD
For time:
1000m Row
200 Double Unders (450 singles)
100 Bench Press (135/95)
100 Power Snatch (95/65)
100 Goblet Squats (70/53)
200 Double Unders (450 Singles)
1000m Row
Note: Tag Team style. Split all the reps. One barbell per team. Athletes will change the weights as needed.

Solo WOD
500m Row
100 DU (225 singles)
50 Bench
50 Power Snatch
50 Goblet Squats
100 DU (225 singles)
500m Row
*Equal work-to-rest ratio
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Tuesday, July 11, 2017

SWOD
10 minutes to establish a heavy, triple: Push Press

WOD
For time:
30 Front Squats (155/105)
30 Burpee Box Jump Overs
30 Front Squats (155/105)
——

Wednesday, July 12, 2017

WOD
AMRAP 12
12 Power Snatch (95/65)
24 Wall Balls (20/14)

Accessory Work10 Rounds:30 Second Hollow...

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Monday, July 3, 2017

SWOD
5 Back Squats (60%+20# or ~70% of 1RM)
-Lift every minute on the minute for 6 sets. Should be +5lbs heavier than the last time you squatted 6x5.

WOD
3 Rounds for time:
30 Calorie Row (or Bike/Ski)
30 Burpees
——

Tuesday, July 4th

**Class is at 9am ONLY**

Hero WOD
“Hotshots 19”
6 rounds for time of:
30 Air Squats
7 Strict Pull-ups
Run 400 meters

WOD in honor of nineteen members of the Granite Mountain “Hotshots” firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. For all the heroes who risk their lives to keep us safe, think of them while you’re pushing through today’s WOD.
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Wednesday, July 5, 2017

Skill (1...

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Monday, June 26, 2017

WOD
For Time:
45 GHD Sit Ups (scale: WB sit ups @30/20/14)
30 Power Snatches (95/65)
100 Double Unders (scale: 250 Singles)
30 Power Snatches
45 GHDSU
*25 min cap
——

Tuesday, June 27, 2017

SWOD
10x3 Push Press (lift every 1:15)

WOD
3 RFT:
20 Front Squats (95/65)
20 Pull Ups
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Wednesday, June 28, 2017

Mobility (15 min)

Partner WOD
AMRAP 15:
50 Box Jump (30/24/20)
50 Push Jerks (115/75)
50 Deadlifts (115/75)
50 Burpees
*One partner working at a time.
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Thursday, June 29, 2017

Recovery WOD
In 30 minutes:
Row, Ski, and Bike
Note: 8-10 min each, rest as needed, score = total calories.

Then, accumulate 8 minutes of Plank holds.
——

Friday, June 30, 2017

Do extra MOBILITY before and after class!You...

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Monday, June 19, 2017

SWOD
EMOM 6 minutes: 5 back squats
Back Squat @60%+15 of 1RM

WOD
AMRAP 10
50 Double Unders (2x singles)
10 DB Step Ups (50s/35s)
——

Tuesday, June 20, 2017

Hero WOD "Bulger"
10 Rounds for time*
150m Run
7 Chest-To-Bar Pull-ups

7 Front Squats (135/95)

7 Handstand Push-ups (scale: H.R. Push Ups)
(*30 minute cap)

–WOD in honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and...

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Monday, June 12, 2017

WOD
For Time:
1000m Row

21 Clean and Jerks (155/105)

750m Row

15 Clean and Jerks (155/105)

500m Row

9 Clean and Jerks (155/105)
——

Tuesday, June 13, 2017

SWOD (EMOM)
Back Squat (6×5 @60%+10# of 1RM)
Every min (x6), perform 5 back squats.

PWOD
AMRAP 20: teams of 2*
100 Cal. Assault Bike (120 Airdyne)
100 Toes to Bar
*One person working at a time.
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Wednesday, June 14, 2017

SWOD (10-15 min)
Work to a heavy triple: Push Press

WOD
For time:
40 Thrusters (95/65)
40 Bar Facing Burpees
30 Thrusters (95/65)
30 Bar Facing Burpees
Time cap: 15 min
——

Thursday, June 15, 2017

Mobility WOD (~15 min)

WOD

AMRAP 20

15 Cal Row

12 Wall Balls (20/14)

9 Hang Power Clean & Push Press (115/75)

Auxiliary: do extra...

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Monday, June 5, 2017

Skill: HSPU technique & progressions

WOD

Buy in: 1000m row 

Then, 10 rounds of—

4 HSPU

6 Pull ups

8 Air squats

Cash out: 1000m row
Time cap: 25 min
——

Tuesday, June 6, 2017

Hero WOD (partner style)
“The Don”
For time:

66 DL (115/75)

66 Box jump (24/20)

66 KB swing (53/35)

66 K2E

66 Sit ups

66 Pull ups

66 Thrusters (65/45) ^strip the weight

66 WB (20/14)

66 Burpees

66 DU’s (3x SU)

*Partner up, nobody fights alone. Unless you can movements as prescribed and efficiently, split the reps tag team style.

USMC Cpl. Donald M. Marler, 22, of St. Louis, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Div. 1st Marine Expeditionary Force, based out of Camp Pendleton, Died June 6, 20...

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Monday, May 29, 2017

Memorial Day "MURPH”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
–Performed with 20# vest or body armor )for advanced athletes).

Newer athletes may perform "Murph" tag team style with a partner and split 20 or 30 rounds of:
5 Jumping Pull Ups or Ring Rows
10 Push Ups
15 Air Squats
——

Tuesday, May 30, 2017

“Danny”
20 minute AMRAP of:

30 Box Jumps (24/20)

20 Push Press (115/75)

30 Pull-ups

In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
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Wednesday, May 31, 2017

SWOD
Work up to a heavy, single: clean.

Benchmark WOD “Elizabeth”
21-15-9 reps for time of:

Power Clean (135/95)

Ring Dips
——

T...

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Monday, May 22, 2017

WOD
20-18-16-14-12-10-8-6-4-2 reps for time:

Alt. DB Snatches

DB Lunge Steps (front rack)
Rx: 50/35
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Tuesday, May 23, 2017

SWOD
EMOM 6
5 Back Squats (~60% of 1RM)

WOD
For Time:

150 Double Unders (scale: 350 singles)

30 Dumbbell Snatches (Rx: 80/50, RxC: 100/70)

150 Double Unders (scale: 350 singles)
——

Wednesday, May 24, 2017

WOD
3 RFT:

21 Cal Row

21 Thrusters (95/65)

Accessory Work - Core
Tabata (8 rounds)

20 sec Hollow Rocks

10 sec Supermans
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Thursday, May 25, 2017

SWOD
Every 2 minutes for 8 minutes: 10 Push Press
4 sets. Weight = athlete’s choice.

WOD
AMRAP 12

8 C2B Pull Ups

16 Wall Balls (20/14)
——

Friday, May 26, 2017

Warm Up: Coach’s Choice

WOD5 RFT:
500m Row
25...

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