Friday, October 30

SWOD:

• Clean : 1 Rep Max

Record your best Clean 1 Rep Max lift. WOD: Complete as many rounds as possible in 10 mins of:

• 10 Hang Cleans, 95/65 lbs
• 10 Pull-ups
• 10 Weighted Alt Walking Lunge With Oh Plates, 45/25 lbs

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Tuesday, April 21

WOD: 3 rounds for time of:

• Run, 200 m
• 10 Hang Cleans, 115/85 lbs
• 5 Lateral Burpee (Over Barbell)s

SWOD:

• Bear Complex 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

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Wednesday, April 8

SWOD:

• Clean 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time:

• 50 Hang Cleans
• Run, 800 m

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Thursday, February 26

SWOD:

• Tabata Hang Clean, pick load

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD:3 rounds for time of:

• Walking Lunge, 100 ft
• 50 Air Squats
• 25 Back Extensions

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Wednesday, January 14

SWOD: As many rounds as possible in 10 mins of:

• Clean, pick load

Sets of 2, 3, … are touch and go! 3 rounds for time of:

• 400 m Run
• 7 Hang Power Cleans 135 lbs
• 15 Pull-ups

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Thursday, January 8

Strength:

• 4 Hang Cleans, pick load

Every 1 min for 10 mins. For Time: 10-9-8-7-6-5-4-3-2-1

• Chest to Bar Pull Ups
• Box Jumps (30/24)
• Sit Ups

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Thursday, November 20

Strength:

• Push Press 5-4-3-2-1

Use the heaviest weight you can for each set. Rest as needed between sets. a.

• Tabata Hang Power Clean, 115 lbs
• Tabata Push Press, 115 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals. b.

• Inverse Tabata

• Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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Monday, November 3

Strength:

• Record your best Back Squat 1 Rep Max lift.

For time:

• 10 Hang Power Cleans, 135/95 lbs
• 2 Sprints, 10 m
• 8 Hang Power Cleans, 135/95 lbs
• 4 Sprints, 10 m
• 6 Hang Power Cleans, 135/95 lbs
• 6 Sprints, 10 m
• 4 Hang Power Cleans, 135/95 lbs
• 8 Sprints, 10 m
• 2 Hang Power Cleans, 135/95 lbs
• 10 Sprints, 10 m

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Wednesday, October 22

For time:

• 8 Deadlifts, 115/75 lbs
• 7 Hang Power Cleans, 115/75 lbs
• 6 Power Snatches, 115/75 lbs
• 8 Pistols (Alternating Legs)s
• 7 Ring Dips
• 6 Handstand Push-ups
• 6 Deadlifts, 115/75 lbs
• 5 Hang Power Cleans, 115/75 lbs
• 4 Power Snatches, 115/75 lbs
• 6 Pistols (Alternating Legs)s
• 5 Ring Dips
• 4 Handstand Push-ups
• 4 Deadlifts, 115/75 lbs
• 3 Hang Power Cleans, 115/75 lbs
• 2 Power Snatches, 115/75 lbs
• 4 Pistols (Alternating Legs)s
• 3 Ring Dips
• 2 Handstand Push-ups

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Thursday, October 9

Strength:

• Tabata Hang Power Clean, 115/85 lbs
• Tabata Push Press, 115/85 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. For time:

• Run, 200 m
• 20 Push Press, 115/85 lbs
• Run, 200 m
• 15 Push Press, 115/85 lbs
• Run, 200 m
• 10 Push Press, 115/85 lbs
• Run, 200 m
• 5 Push Press, 115/85 lbs

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