Friday 4-18-14

Warm Up: Work to a heavy set of 5 Push Press

Skill: Toe to Bar

WOD: As Many Reps As Possible in 10 Minutes of:
10 Push Press (115,75)
10 Toe to Bar
10 Ring Dip

After Bash: 1000m Row @ 2k Pace — to be done on your own


Travel WOD:  As Many Reps As Possible in 10 Minutes of:
10 Dumbbell Push Press
10 V-Ups
10 Dips

Thursday 4-17-14

Warm Up: Team Warm up

Skill: Weighted Runs / Walks

WOD: In Teams of 2, For Time:

1.5 mile Run, alternating every lap
800m Plate Run (45/25, as a team)
400m Barbell Walk (135/95, as a team)
60 Clean & Jerk (135,95, alt. every 3 reps)

After Bash: Recover

Travel WOD: For Time:
6x200m Sprint (:45 rest between efforts)
800m weighted run
400m farmers carry (heavy)
60 Dumbbell clean and jerks

Wednesday 4-16-14

Warm Up: Burgener Warmup

Skill: Snatch

WOD: 15 Minutes to Work to Heavy Snatch, Single……Rest 5:00 then
Every Minute On the Minute for 10: – 3-5 Reps @ 50%

After Bash: Spend 10 minutes working through foam roll & static stretch series for your hips, hamstrings, and shoulders


Travel WOD: Every Minute On the Minute for 15 Minutes:
6 Alternating Single Arm Dumbbell Snatch (heavy)

Tuesday 4-15-14

Warm Up: Barbell Warmup

Skill: Push Jerk

WOD: For Time:
100 Double Unders
80 KBS (53,35)
60 Front Squat (135,95)
40 Push Jerks (115, 75)
20 C2B

*3 Burpees, every time the Kettlebell or Barbell go to the floor during the Kettlebell Swings, Front Squats, or Jerks

After Bash: 1000m Row @ 2k Pace

Travel WOD:


100 Jumping Jacks, 80 Dumbbell Swings, 60 Weighted Squats, 40 Dumbbell Jerks, 20 Dumbbell Rows

Monday 4-14-14

Warm Up: Team Warm up

Skill: Power Clean

WOD: In Teams of 3, For Reps:
On 20 Min Running Clock
:30 Max Burpee Box Jumps (24,20)
:30 Max Hang Power Clean (115,75)
:30 Rest

Workout will consist of (2) 9:00 work periods and a 2:00 rest period

Score is reps of both Burpee Box Jump / Power Clean

Athlete 1 starts on BBJ, Athlete 2 Starts on Power Clean, Athlete 3 starts in Rest station. At 321go, each Athlete completes :30 of work. At the end of :30, the team rotates. Athlete 1 moves to Power Clean, Athlete 2 moves to Rest, and Athlete 3 moves to Burpee Box Jump. Continue for 20 mins.

After Bash: GHD Situps


Travel WOD: On a 20min running clock:
:30 Max Burpees
:30 Max Broad Jumps
:30 Rest

Page 1 of 132