PowerSeeker WOD

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MOBILITY/WARM UP: [10 Min]

1. ITWOTML-PVC Shoulder Rolls
2. HEATER: [12 MIN> :40 Work :20 Rest] Inchworms-HS Hold-Shuttles-Sit-Ups

STRENGTH: [1 MIN MAX EFFORT & 1:30 REST> 3 Rnds]


PshU
AIR SQUAT


WOD: COUPLET [14 MIN AMRAP]

DB Snatch x 14 [55/35]
T2B x 14 


CORE/SKILL: [10 Min]

Calf/Tib Raise x 50 ea

Shoulder-Back-Knee Therapy



THURSDAY APRIL 30, 2015- BUILD WEEK 3

MOBILITY/WARM UP: [10 Min]

1. Hip Matrix
2. Samson Stretch x 2 (:20 ea side)
3. HEATER: [2 Rnds] 500 M Row-Deep Lunge x 10-KBS x 10

STRENGTH: [10 Min]


DYNAMIC SQUATS [10 x 3] (Use 50% of 1RM)


WOD: COUPLET [10-9-8-7-6-5-4-3-2-1 FT]

Power Clean [135/95]
Burpees Over Bar


CORE/SKILL: [10 Min]

K2 Side Hangers x 30 (15 ea side)

Shoulder-Back-Knee Therapy



WEDNESDAY APRIL 29, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. Hole Sit x 10 + Good Morning x 25
2. Samson Stretch
3. HEATER: [2 Rnds] 250 M Row + Wall Squat x 10

STRENGTH: [10 Min]


OFF


WOD: Endurance

5K Run


CORE/SKILL: [10 Min]

Calf/Tib Raise x 50 ea

Shoulder-Back-Knee Therapy



FRIDAY APRIL 24, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. ITWOTML-PVC Shoulder Rolls
2. Good Mornings
3. Hip Matrix

STRENGTH: [10 Min]


Skill Work


WOD: COUPLET [21-15-9 FT]

200 m Run
21 DL
21 PU
21 Hollow Rocks
200 m Run
15 DL
15 PU
15 Hollow Rocks
200 m Run
9 DL
9 PU
9 Hollow Rocks


CORE/SKILL: [10 Min]

OFF

Shoulder-Back-Knee Therapy



THURSDAY APRIL 23, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. PVC Shoulder Rolls
2. Burgs
3. HEATER> 500 m Row + Band Stretches

STRENGTH: [10 Min]


SQUAT SNATCH [PWU>1 x 7]


WOD: TRIPLET [7 RFT]

BUY IN: 800 m Run

HSPU x 4
Dips x 6
HRPshU x 10

CASH OUT: 800 m Run


CORE/SKILL: [10 Min]

50 Mtn Climbers + 50 Russian Twists

Shoulder-Back-Knee Therapy



WEDNESDAY APRIL 22, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. PVC Shoulder Rolls
2. Hip Matrix
3. HEATER> 200 m Run + Lunge x 10 x 2 Rnds

STRENGTH: [10 Min]


BACK SQUAT [PWU> 3 x 5] (2 sec pauses at bottom of ea rep)


WOD: "Power Cindy"

BUY IN: 100 DU

3 Rnds of Cindy
10 Power Cleans [135/95]
3Rnds of Cindy

CASH OUT: 100 DU


CORE/SKILL: [10 Min]

T2B x 30

Shoulder-Back-Knee Therapy



TUESDAY APRIL 21, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. PVC Rolls
2. Hole Sits
3. HEATER> [8 Min> :40 Work :20 Rest]> Wall Walk-DU-Row-Lunge

STRENGTH: [10 Min EMOM]


OFF


WOD: BENCHMARK REPEATER (From 8/27/14) [ 5 RFT> 30 Min Cap]

22 KBS [53/35]
22 SU
400 m Run
22 Burpees
22 WB [20/14]



CORE/SKILL: [10 Min]

OFF

Shoulder-Back-Knee Therapy



MONDAY APRIL 20, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. IYWOTML + PVC Shoulder Rolls
2. Good Mornings
3. HEATER> 400 m Run + 10 Lunges

STRENGTH: [10 Min EMOM]


DL [PWU> 3 x 5]


WOD: TABATA [4 RFT]

PU (Kipping, Butterfly or Jumping)
PshU
SU
Air Squat


CORE/SKILL: [10 Min]

Calf/Tib Raise x 50

Shoulder-Back-Knee Therapy



THURSDAY APRIL 16, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. PVC Rolls
2. 200 M Run
3. HEATER> Push Press/ Push Jerk/ Front Sq x 10 x 5 Rounds (Use PVC pipe)

STRENGTH: [10 Min]


FRONT SQUAT [PWU>5 x 5]
DB BENCH [PWU>5 x 5]


WOD: COUPLET [8 Min AMRAP]

Power Clean x 2 [135/95]
25 DU
Power Clean x 4 [135/95]
25 DU
Power Clean x 6 [135/95]
25 DU
Etc. etc.


CORE/SKILL: [10 Min]

30 Leg Throws

Shoulder-Back-Knee Therapy



WEDNESDAY APRIL 15, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. PVC Shoulder Rolls
2. Burgs
3. HEATER> Walking Lunge/ HS Hold/ HRPU x :40 Work :20 Rest

STRENGTH: [10 Min]


HANG SQUAT SNATCH [PWU>3 x 5]
DU X 20


WOD: TRIPLET [14 Min AMRAP]

PLATE-TO-OH X 15 [45/25]
Sit Ups x 25
Air Squat x 35  


CORE/SKILL: [10 Min]

OFF

Shoulder-Back-Knee Therapy



TUESDAY APRIL 14, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. Band Stretches
2. Wall Squat x 15
3. HEATER> Tag ;-)

STRENGTH: [10 Min]


HSPU [5 x 5]
WTD LUNGES [10 x 5]


WOD: TRIPLET [21-15-9]

DL x 6 [275/185]
Box Jump [30/24]
T2B x 12


CORE/SKILL: [10 Min]

Calf Raises x 50
Tib Raises x 50

Shoulder-Back-Knee Therapy



MONDAY APRIL 13, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. PVC Rolls
2. Junkyard Dog
3. HEATER> 500 m Row

STRENGTH: [10 Min EMOM]


POWER CLEAN [PWU> 5 x 3] (Between Rounds do Push-Ups to failure)


WOD: COUPLET [21-15-9]

KB Swings [70/53]
WB [20/14]

(Run 400 m btwn ea rd)


CORE/SKILL: [10 Min]

Mtn Climbers x 50
Russian Twist x 50

Shoulder-Back-Knee Therapy



THURSDAY APRIL 9, 2015- RAMP WEEK 

MOBILITY/WARM UP: [10 Min]

1. Band Stretches 
2. Samson Stretches [:15 x 4]
3. HEATER> 100 Du +Arm Flys x 10 + 50 DU + 10 Arm Flys

STRENGTH: [10 Min EMOM]


PU/Dips/Push Ups x 7 x 3 Rnds


WOD: QUAD [4 RFT]

Rope Climb x 1
HSPU x 5
Pistol x 10
DU x 20


CORE/SKILL: [10 Min]

Plank x 3:00

Shoulder-Back-Knee Therapy



WEDNESDAY APRIL 8, 2015- RAMP WEEK 

MOBILITY/WARM UP: [10 Min]

1. PVC Rolls
2. Hip Matrix
3. HEATER> [:40 Work :20 Rest x 2 ea. Exercise] Green Shuttles, HS Hold, Inchworms

STRENGTH: [10 Min EMOM]


Warm up w Back Squats...
FRONT SQUAT x 7 [8 MIN EMOM]


WOD: "The Humpty Dance" [7 RFT]

MB Clean x 10 [20/14]
JPU x 10


CORE/SKILL: [10 Min]

Butterfly SU x 25
Back Ext x 25

Shoulder-Back-Knee Therapy



TUESDAY APRIL 7, 2015- RAMP WEEK 

MOBILITY/WARM UP: [10 Min]

1. PVC Rolls
2. Hip Matrix
3. HEATER> 200 m Run + KBS x 10 x 3

STRENGTH: [10 Min EMOM]


Burgener WU...
SNATCH [PWU> 1 x 7]
SUPERSET!!!!


WOD: Team Play [30-20-10 FT]

Cal Row + Lateral Bar Burpees
Power Snatch [95/65] + T2B
Thrusters [95/65] + 200 m Run


CORE/SKILL: [10 Min]

OFF

Shoulder-Back-Knee Therapy



MONDAY APRIL 6, 2015- RAMP WEEK 

MOBILITY/WARM UP: [10 Min]

1. Band Stretches 
2. Wall Squats x 15
3. HEATER> 250 m Row + Deep Lunge x 10 x 2

STRENGTH: [10 Min EMOM]


OHS [PWU> 5 x 4]
PUSH JERK [PWU> 5 x 4]
SUPERSET!!!!


WOD: Triplet [3 RFT]

400 m Run
30 Box Jumps
20 HRPU


CORE/SKILL: [10 Min]

20 K2C

Shoulder-Back-Knee Therapy



FRIDAY APRIL 3, 2015- RECOVERY WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. Hip Matrix
3. HEATER> 400 m Indian Run x 3 + 25 BF Sit Ups

STRENGTH: [10 Min EMOM]


MAN MAKER x 10 (5 ea)
LUNGES x 16 [PWU> 5 x 4]


WOD: HOOVERBALL [Play to 10]

Losers Run to tree and Back...


CORE/SKILL: [10 Min]

OFF

Shoulder-Back-Knee Therapy



THURSDAY APRIL 2, 2015- RECOVERY WEEK 

MOBILITY/WARM UP: [10 Min]

1. Band Stretches 
2. Wall Sq x 15 
3. HEATER> 500 m Row

STRENGTH: [15 Min]

CLEAN [PWU>10 x 4... :45 rest btwn sets]
STRICT PRESS [PWU>10 x 4... " " " " "]

WOD: "RONEY" [4 RFT]

200 m Run
Thruster x 11 [135/95]
200 m Run
Push Press x 11 [135/95]
200 m Run
Bench Press x 11 [135/95]

CORE/SKILL: [10 Min]

OFF


Shoulder-Back-Knee Therapy



WEDNESDAY APRIL 1, 2015- RECOVERY WEEK

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. Hip Matrix
3. HEATER> Good Mornings x 10 + Back Ext x 15

STRENGTH: [15 Min]


DL [PWU> 5 x 4]
SQUAT [PWU> 5 x 4]


WOD: Partner WOD [FT]

BUY IN: 1000 m Row (Partner Runs)

WB x 30 [20/14]
Push Up x 40
Air Squat x 50

BUY OUT: Run to tree and back twice.


CORE/SKILL: [10 Min]

:20 L Sits x 4
K2C x 25

Shoulder-Back-Knee Therapy



TUESDAY MARCH 31, 2015- RECOVERY WEEK 

MOBILITY/WARM UP: [10 Min]

1. Band Stretch 
2. Wall Sq x 10
3. HEATER> Samson Stretch x :15 ea leg x 4

STRENGTH: [15 Min]


FRONT SQUAT [PWU>10 x 4... :45 rest btwn sets] [95/65]
PUSH JERK [PWU>10 x 4... :45 rest btwn sets] [95/65]

WOD: COUPLET [10 RFT]

DU x 50
Burpees x 10

CORE/SKILL: [10 Min]

BF Sit Ups x 30
Superman x 30


Shoulder-Back-Knee Therapy



MONDAY MARCH 30, 2015- RECOVERY WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. Hip Matrix + Burgener WU
3. HEATER> 500 m Row

STRENGTH: [15 Min] 


SNATCH x 3 + 5 OHS x 4 Sets


WOD: "Team Relay" [FT]

Team SLED Push/Pull (Waiting teammates plank)


CORE/SKILL: [10 Min]

Leg Throw x 50
Flutter Kick x 50


Shoulder-Back-Knee Therapy



FRIDAY MARCH 20, 2015- BUILD WEEK 3

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> 400 m Run +Burpees x 10 x 2

STRENGTH: [15 Min]


Skill: PU, HSPU, Pistol, MU Progression


WOD: OPEN WORKOUT 15.4 [TBA]




CORE/SKILL: [10 Min]

50 K2E

Shoulder-Back-Knee Therapy



THURSDAY MARCH 19, 2015- BUILD WEEK 3

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> CrossFit WU

STRENGTH: [15 Min]

SNATCH BAL [PWU> 5, 5, 5] IBR: 10 SPLIT JUMPS

WOD: "The Dirty Dozen" [12 RFT]

Push Ups
Squats
Sit Ups
Lunges

CORE/SKILL: [10 Min]

30 GHD Sit Ups
30 Spidey Planks


Shoulder-Back-Knee Therapy



WEDNESDAY MARCH 18, 2015- BUILD WEEK 3

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> 10 Ground to OH to Bear Crawl + 10 Mtn Climbers + Crabwalk x 2 Rnds

STRENGTH: [15 Min]


DL [PWU> 5 x 4]
SQUAT [PWU> 5 x 4]


WOD: COUPLET [12-10-8-6 FT]

Hang Squat [135/95]
HSPU


CORE/SKILL: [10 Min]

:20 L Sits x 4
Stinky Baby x 1:00-1:30

Shoulder-Back-Knee Therapy



TUESDAY MARCH 17, 2015- BUILD WEEK 3

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> TRX-> 1AR, PSHU w Crunch, Mtn Climber, Jump Squat, Pistols, Delt Complex x 15 ea

STRENGTH: [15 Min]


SQUAT [PWU>3RM]
Superset w PU x 10

WOD: TRIPLET [3 RFT]

400 m Run
DL x 15 [BW]
Box Jump x 20 [24/20"]

CORE/SKILL: [10 Min]

Wtd Leg Drops
GHD Back Ext x 20


Shoulder-Back-Knee Therapy



MONDAY MARCH 16, 2015- BUILD WEEK 3

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> Jump Rope x 2:00, 25 Air Squats, 10 Dips x 2 

STRENGTH: [15 Min] 


DEATH BY POWER SNATCH [8-10 Rep Load for 10 Min]


WOD: "Sir Row-a-Lot" [FT]

500 m Row
Snatch x 1 min [95/65]
500 m Row
Sit Ups x 1 min
500 m Row
Air Squats x 1 min
500 m Row
Push Ups x 1 min
500 m Row
Clean x 1 min [


CORE/SKILL: [10 Min]

Iron X Plank x 10 (5 sec hold)


Shoulder-Back-Knee Therapy



FRIDAY MARCH 13, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> KB Bags x 25 ea (Jab, F Kick, Hooks, S Kicks, Uppercuts, Round Kicks)

STRENGTH: [15 Min]


Skill: PU, HSPU, C2B, MU Progression


WOD: OPEN WORKOUT 15.3 [TBA]




CORE/SKILL: [10 Min]

40 Partner Leg Throws

Shoulder-Back-Knee Therapy



THURSDAY MARCH 12, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> Indian Run x 2 plus 15 MB Cleans and 15 Mtn Climbers x 2 Rnds

STRENGTH: [15 Min]

TGU [PWU (10 ea side light)>1:00 AMRAP]

WOD: "Up n Over" [3 RFT]

TGU x 10 (5 ea)
Box Jump Overs [24"/20"]

CORE/SKILL: [10 Min]

30 GHD Sit Ups
:20 Superman Hold x 3


Shoulder-Back-Knee Therapy



WEDNESDAY MARCH 11, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> Ladder Drills x 1:00 followed by Mtn Climbers. Air Squats for minute 2 and HS Holds after minute 3

STRENGTH: [15 Min]


SNATCH/OHS COMPLEX> Snatch to Snatch Balance to 2 OHS x 4, 4, 4


WOD: TABATA [:20 Work :10 Rest x 8 Rnds]

Jumping Push Up
Box Jumps
Wtd RGU

Buyout: 50 Burpees

CORE/SKILL: [10 Min]

25 V Ups and 25 Swimmers
50 Calf Raises

Shoulder-Back-Knee Therapy



TUESDAY MARCH 10, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> Samson Stretch (15-30 Sec), OHS, Butterfly Sit Up, Good Mornings, PU and Dips x 10 x 3 Rnds

STRENGTH: [15 Min]


BENCH [PWU>2RM]
Superset w Lunges x 5 ea. leg

WOD: "Death by WB" [14 Min]

Start at 3 reps. Do 3 more reps every minute. If you fail, you must do Burpees to finish.
Buy In and Buy Out> 400 m Run (Buy Out after 14 min WOD...Untimed!)

CORE/SKILL: [10 Min]

25 Partner MB Sit Ups


Shoulder-Back-Knee Therapy



MONDAY MARCH 9, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> OHS, K2E and TRX PushUps x 10 ea. x 3 rnds

STRENGTH: [15 Min] 


BRING SALLY UP [40-50% 1RM]


WOD: 7th Heaven [7RFT]

Hang Clean [135/95] DON'T DROP BAR!!!
T2B
DB Snatch DON'T DROP DB's
HR Push Up


CORE/SKILL: [10 Min]

2:00 Plank


Shoulder-Back-Knee Therapy



FRIDAY MARCH 6, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> 1:00 DU---> Junkyard Dog--->1:00 Air Squats

STRENGTH: [15 Min]


TBA


WOD: OPEN WORKOUT 15.2 [TBA]




CORE/SKILL: [10 Min]

30 Hollow Rocks
30 Spidey Planks

Shoulder-Back-Knee Therapy



THURSDAY MARCH 5, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> WB Tosses w Partner x 10 ea (Granny/OH/Chest/Side)

STRENGTH: [15 Min]

SNATCH [PWU>5, 4, 3, 2RM] (20 Calf Raises IBR)

WOD: "Row n Throw" [3 RFT]

500 M Row
DB Snatch x 8 ea [50/35]

CORE/SKILL: [10 Min]

30 T2B
30 Back Ext

Shoulder-Back-Knee Therapy



WEDNESDAY MARCH 4, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> Samson Stretch-OHS-Sit Ups-Good Mornings-PU-Dips x 10 x 3 Rnds

STRENGTH: [15 Min]


Shoulder Band Stretches, Hip Band Stretches and Foam Roller


WOD: "Filthy 50" BENCHMARK [50 Reps Each FT]

Box Jumps [24/20"]
Jumping PU
KBS [53/35]
Walking Lunges [25 ea leg]
K2E
Push Press [45/32]
Back Ext
WB
Burpees
DU

CORE/SKILL: [10 Min]

OFF

Shoulder-Back-Knee Therapy



TUESDAY MARCH 3, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> [2 Rnds>] 50 Butt Kickers 50 High Knees and 1:00 HS Hold

STRENGTH: [15 Min]


SNATCH GRIP DL [PWU> 8 x 3]
IBR> 5 Strict PU

WOD: "Jeremy" [21-15-9 FT]

OHS [95/65]
Burpees

CORE/SKILL: [10 Min]

30 Wtd GHD Sit Ups


Shoulder-Back-Knee Therapy



MONDAY MARCH 2, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> ROW 500 B @ A ---> Air Squats, Sit Ups, Superman x 10 ea x 3 Rnds

STRENGTH: [15 Min] 


BENT ROW [PWU>5, 5, 5, 5RM]
IBR> 5 HSPU


WOD: SQUAT CLIMB [FT]

1:00 Max Rep Back Squat @50% of 1RM (Continue until 100 Squats are reached)
IBR--> After each minute round, do 10 PU and 10 Push Ups. Continue to do this until you hit the 100 rep Squat mark.


CORE/SKILL: [10 Min]

50 V Ups


Shoulder-Back-Knee Therapy



FRIDAY FEBRUARY 27, 2015- RAMP WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> Air Sq...MB 8's...Good Mornings...Row x 1:30 ea

STRENGTH: [15 Min]


TBA


WOD: OPEN WORKOUT 15.1 [TBA]




CORE/SKILL: [10 Min]

40 Wtd Leg Drops

Shoulder-Back-Knee Therapy



THURSDAY FEBRUARY 26, 2015- RAMP WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> Rower...MB Cleans...Swimmers [:40 Work :20 Rest x 3 Rnds]

STRENGTH: [15 Min]

CLEANS [PWU> 5, 5, 5, 5RM] (15 Calf Raises IBR)

WOD: "Frans cousin Freida"" [5 RFT]

Thrusters x 5 [135/95]
10 PU
15 Push Ups
100 m Run

CORE/SKILL: [10 Min]

50 V Ups

Shoulder-Back-Knee Therapy



WEDNESDAY FEBRUARY 25, 2015- RAMP WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> Burpee "Roxanne"

STRENGTH: [15 Min]


DB BENCH [PWU>8, 8, 8]
TRX ROWS [10 X 3]


WOD: "Adventure Time" BENCHMARK [FT]

TGU to Uni Snatch (5 ea arm) [45/25 DB]
DU x 100
Uni Clean to Front Sq x 20 (10 ea arm) [45/25 DB]
ATW MB Carry (Arms out)
Slasher to Halo w Rev Lunge x 30 (15 ea side) [45/25 DB]

BUYOUT: 3:00 Plank + 50 HR Push Ups

CORE/SKILL: [10 Min]

:20 L-Sits x 4

Shoulder-Back-Knee Therapy



TUESDAY FEBRUARY 24 2015- RAMP WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> 1:00 DU & 1:00 KBS [26/18] x 2 Rnds

STRENGTH: [15 Min]


SQUAT [PWU>2:00 AMRAP]
STRICT PU x 9
STRICT DIPS x 9

WOD: ThrowDown Event 3 [FT]

DL x 50 @ 65% of 1RM

CORE/SKILL: [10 Min]

30 Partner MB Tosses
30 GHD Sit Ups


Shoulder-Back-Knee Therapy



MONDAY FEBRUARY 23, 2015- RAMP WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Burgener WU
3. HEATER> Group WU--->Toy Soldier & Prisoner Squats...Broad Jumps & Plank...High Knees & Push Ups

STRENGTH: [15 Min] 


OFF


WOD: "Deck of Death" (Ahh, a good old fashioned card game)

Hearts= Box Jumps [24"/20"]
Diamonds= Burpees
Spades= KB Swings [53/35]
Clubs= Split Jumps (1 on ea leg)

K= 1:00 Air Sq
Q= 1:00 Maniacs
J= 1:00 PU
Joker= 400m Run


CORE/SKILL: [10 Min]

Finish the Deck [Black= Flutter Kicks and Red= HL Sit Ups]


Shoulder-Back-Knee Therapy



FRIDAY FEBRUARY 20, 2015- RECOVERY WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> Bear Crawl D & B, 10 Jump Squats, Carioca D & B, 10 HR Push Ups x 3 Rnds

STRENGTH: [15 Min]


TBA


WOD: THROWDOWN 3 [TBA]




CORE/SKILL: [10 Min]

100 Bicycles
50 Calf/Tib Raises

Shoulder-Back-Knee Therapy



THURSDAY FEBRUARY 19, 2015- RECOVERY WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10 + Burgener WU
3. HEATER> 50 DU + Junkyard Dog

STRENGTH: [15 Min]

SPLIT SQUAT [PWU-> 6 x 3]
BENCH [2:00 AMRAP]

WOD: "Mmm Good" [4 RFT]

Pistols x 10 (5 ea)
WB x 8 [20/14]
PU x 6
400 m Row or Run

CORE/SKILL: [10 Min]

30 GHD Sit Ups
1:00 HS Hold

Shoulder-Back-Knee Therapy



WEDNESDAY FEBRUARY 18, 2015- RECOVERY WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> Partner Row 300m (Partner does Mtn Climbers while waiting) x 4 Rnds

STRENGTH: [15 Min]


CLEANS [PWU> 8 x 3] ( While one works, the other person does Walking Planks)


WOD: "Howdy Partner" [11 Min AMRAP. Score Highest Rep Level Reached.]

Partner 1 Rows 15 Cal

Partner 2--> Box Jump [24"/20"] & DL [150/105] X 1, 2, 3 etc. until partner finishes rowing and then switch. This will repeat the duration of the AMRAP.


CORE/SKILL: [10 Min]

50 Partner Leg Throws each

Shoulder-Back-Knee Therapy



TUESDAY FEBRUARY 17, 2015- RECOVERY WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10 + Burgener WU
3. HEATER> 400 M Run + 5 Burpees x 2

STRENGTH: [15 Min]


OHS [PWU->10 x 2]
1AR [1:00 AMRAP ea Arm]

WOD: "Body Rock" [21 Min WOD, 1 Min each Station w/ a 1 Min Rest at the end of each Round.]

WB
Jumping Push Up
Split Jumps
PU
Box SU
DU

CORE/SKILL: [10 Min]

30 Partner WB Tosses w Russian Twist
25 Supermen

Shoulder-Back-Knee Therapy



MONDAY FEBRUARY 16, 2015- RECOVERY WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10 + Burgener WU
3. HEATER> 400 M Run + 20 MB Cleans x 2

STRENGTH: [15 Min] 


WALKING LUNGES (Around the gym)


WOD: 7 MIN AMRAP

Snatches [75/55] (3.5 Minutes Strict)
(For remaining 3.5 minutes you can perform any kind of Snatch.)


CORE/SKILL: [10 Min]

30 Hollow Rocks
30 Mtn Climbers


Shoulder-Back-Knee Therapy



FRIDAY FEBRUARY 13, 2015- PUSH WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> Avalanche Climb x 2...Low Monkey Bar Traverse x 3 Trips...2 Spider Wall Climbs

STRENGTH: [15 Min]


PRESS [PWU>1RM]
PUSH PRESS [8 x 2]


WOD: "BIRTHDAY: AMBER ALERT, The Chilcoat, aka THE Den Mama" (Everybody better show up Friday for this one!!!) [FT]

BUY IN: Sled Push and BP (Round Trip) x 3 [360/270] + 500 M Row

Weighted Dips (MB from Dip Horns or Plate in lap from Bench) x 20
10 Cleans [185/130]
ATW Farmer Carry [45# plates/25# plates]
400 Sprint

BUY OUT: 1 Burpee for each of Amber's years on this earth.... :-)

CORE/SKILL: [10 Min]

Barbell Rollers x 15
Weighted GHD Back Ext x 15

Shoulder-Back-Knee Therapy



THURSDAY FEBRUARY 12, 2015- PUSH WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 50 Push Ups...50 Split Jumps...50 IR...50 HL Sit Ups

STRENGTH: [15 Min]

SNATCH [PWU> 2, 2, 1, 1RM --> Finish w 8RM]

WOD: THROWDOWN #2 [2 Min Rounds x 7. Time Remaining in Round 7?---> Then Finish w Max HR Push Ups!]

DL x 3 (Increase weight by at least 5# each successive set. Your goal is to achieve the highest total weight from all 7 Rounds)


CORE/SKILL: [10 Min]

Spidey Plank and Spidey XO x 25 ea

Shoulder-Back-Knee Therapy



WEDNESDAY FEBRUARY 11, 2015- PUSH WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 1500 m Row

STRENGTH: [15 Min]


CLEAN & JERK [PWU> 1RM]


WOD: "Say Ello to my Leedle Fren" :-P [3-6-9-6-3 FT]

Thruster-to-Alt Lunge [135/95]
MU
Field Sprint (One direction)

CORE/SKILL: [10 Min]

Weighted GHD Sit Ups x 15 x 3
Bird Dogs x 25 

Shoulder-Back-Knee Therapy



TUESDAY FEBRUARY 10, 2015- PUSH WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 200 DU

STRENGTH: [15 Min]


BENCH [PWU>1RM> Finish w 5 x 2]
1AR [PWU>1RM> Finish w 5 x 2]

WOD: "In Remembrance of Olivia" [11 RFT]

12 DL [185/130]
12 Burpee Box Jumps
12 WB [20/14]

CORE/SKILL: [10 Min]

Weighted K2E x 15 x 2
Weighted Good Mornings x 15 x 2

Shoulder-Back-Knee Therapy



MONDAY FEBRUARY 9, 2015- PUSH WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 400 M Run + 20 MB Cleans x 2

STRENGTH: [15 Min] 


WALKING LUNGES (Around the gym)


WOD:  7 MIN AMRAP

Snatches [75/55] (3.5 Minutes Strict)
(For remaining 3.5 minutes you can perform any kind of Snatch.)


CORE/SKILL: [10 Min]

30 Hollow Rocks
30 Mtn Climbers



Shoulder-Back-Knee Therapy



FRIDAY FEBRUARY 6, 2015- BUILD WEEK 3

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 200 DU

STRENGTH: [15 Min]


DL [PWU--> 2, 2, 2, 2, 1]
THRUSTER [PWU> 3RM> 10RM]


WOD: "Ascension" [2-4-6-8-10 FT]

Rope Climb
RGU

CORE/SKILL: [10 Min]

Barbell Rollers x 15
Bird Dogs x 25

Shoulder-Back-Knee Therapy



THURSDAY FEBRUARY 5, 2015- BUILD WEEK 3

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 1 Min HS  Hold...Alt Lunge x 10 ea... 20 TRX Rows...Spidey Crunch x 25

STRENGTH: [15 Min]

CLEANS [PWU> 2, 2, 2, 1, 1]

WOD: "Doody Pie" [11 Min Rounder]

WB x 10
Jumping PU x 6
Sled Pull x 1 Trip
Push Ups x 15


CORE/SKILL: [10 Min]

2:00 ATW Plank (:30 Sec Holds in each position)

Shoulder-Back-Knee Therapy



WEDNESDAY FEBRUARY 4, 2015- BUILD WEEK 3

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 1200 m Run

STRENGTH: [15 Min]


SNATCH [PWU> 3, 2, 2, 2, 1, 1]
PRESS [PWU>5 x 3]

WOD: "Tripes" [4 RFT]

Snatch x 10 [95/60]
DU x 40
Row x 500m

CORE/SKILL: [10 Min]

GHD Sit Ups x 25
Reverse Hypers on Box x 25 

Shoulder-Back-Knee Therapy



TUESDAY FEBRUARY 3, 2015- BUILD WEEK 3

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 75 Mtn Climbers

STRENGTH: [15 Min]


BENCH [PWU>3RM> Finish w 9RM]
1AR [PWU>3RM> Finish w 9RM]

WOD: DUALLY

AMRAP 3:00

KBS x 4 [70/53]
Box Jump x 10 [30"/24"]

EMOM 5:00

Ring Dips x 10
OHS x 4 [135/85]


CORE/SKILL: [10 Min]

Weighted Crunch x 50
Good Mornings x 50

Shoulder-Back-Knee Therapy



MONDAY FEBRUARY 2, 2015- BUILD WEEK 3

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> Partner Row 1000m  (Row 250 then do a set of 20 Spidey XO x 6)

STRENGTH: [15 Min] 


BACK SQUAT [PWU> 5 x 3--> Drop weight and finish w 8RM]
SLD [PWU>3 x 3]


WOD: "Shoulda Rode Beast Mode..." [FT]

BUY IN: 25 Burpess

Sled Push/Pull [270/180] (Down and Back)
DB Snatch x 2 ea arm [50/35]
20 Air Squats
TGU x 2 ea arm [50/35]
Sled Push/Pull [270/180] (Down and Back)
800 M Run

BUY OUT: 25 Burpees


CORE/SKILL: [10 Min]

T2B x 30
GHD Ext x 30

Shoulder-Back-Knee Therapy



FRIDAY JANUARY 30, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> Stinkbug x 4...Alt Lunge x 20...TRX 1 Arm Row x 20... HL Plank x 20

STRENGTH: [15 Min]


DL [PWU--> 2 x 5]
PUSH PRESS [PWU> 4 x 3]


WOD: LEVEL UP [3 RFT---> Each round move up to the next hardest level]

KBS x 12 [53/35-60/44-70/53]
Rope Climb x 2 [Get Up-Halfway up rope-Full Climb]
Box Step Up x 8 Each leg [20"-24"-30"]

CORE/SKILL: [10 Min]

Weighted Sit Up x 15-20
Swimmers x 25

Shoulder-Back-Knee Therapy



THURSDAY JANUARY 29, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 200 DU

STRENGTH: [15 Min]

CLEANS [PWU> 3 x 5]

WOD: "Mary" [20 Min AMRAP]

5 HSPU
10 Pistols
15 PU


CORE/SKILL: [10 Min]

2:00 Unbalanced Plank...1:00 Side Planks

Shoulder-Back-Knee Therapy



WEDNESDAY JANUARY 28, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 25 DB Clean and Snatch Combos (Each Arm)

STRENGTH: [15 Min]


SNATCH [PWU> 3, 3, 3, 3, 3RM]
LUNGE [PWU>5 x 3]

WOD: "Ride the Lightning" [3-6-9-12-15 FT]

Thruster [115/80]
Goblet Squat [53/35]
T2B

CORE/SKILL: [10 Min]

GHD Sit Ups x 25
Good Mornings x 25 

Shoulder-Back-Knee Therapy



TUESDAY JANUARY 27, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 30 Burpees

STRENGTH: [15 Min]


BENCH [PWU>2RM> Finish w 8RM]
1AR [PWU>2RM> Finish w 8RM]

WOD: TABATA 3 [:40 Work :20 Rest x 4 Rounds]

Box Jumps [24"/20"]
DU
OHS [95/65]


CORE/SKILL: [10 Min]

L-Sit x :20 x 6
GHD Hypers x 25

Shoulder-Back-Knee Therapy



MONDAY JANUARY 26, 2015- BUILD WEEK 2

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 50 Push Ups...50 Walking Lunges...50 TRX Rows...50 HL Sit Ups

STRENGTH: [15 Min] 


FRONT SQUAT [PWU> 5 x 2--> Drop weight and finish w 10 RM]
SLD [PWU>4 x 4]


WOD: "Regulators, Let's Ride" [FT]

Row 200 m
5 PU
Row 400 m
10 PU
Row 600 m
15 PU
Row 800 m
20 PU

BUY OUT: 50 Dips


CORE/SKILL: [10 Min]

K2E x 50
Bird Dogs x 50

Shoulder-Back-Knee Therapy



FRIDAY JANUARY 23, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 200 DU

STRENGTH: [15 Min]


DL [PWU--> 3RM]
PU [2:00 AMRAP]


WOD: 10 Min EMOM

MU x 2 (Scale w Rope GU)
OH Lunge x 6 (3 Each Leg) [45/25]



CORE/SKILL: [10 Min]

Weighted Sit Up x 15-20
Superman x 25

Shoulder-Back-Knee Therapy



THURSDAY JANUARY 22, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 2000 Meter Row

STRENGTH: [15 Min]

SQUAT [PWU> 3RM> Finish w 8RM]
DIPS [PWU> 3RM> Finish w 8RM]

WOD: COMPLEX [5 Reps Each ... 3RFT]

[FOR EACH MOVEMENT> 105/65]
Press
Front Lunge
Bent Row
Hang Power Clean


CORE/SKILL: [10 Min]

1:00 Unbalanced Plank...1:00 Iron Cross...1:00 ATWP

Shoulder-Back-Knee Therapy



WEDNESDAY JANUARY 21, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> Push Press x 15 ... Push Jerk x 15 [Both @ 50%]

STRENGTH: [15 Min]


OFF

WOD: "Payter Chip" [FT> 25 Min Time Cap]

HSPU x 25
DB Clean x 25 [70/40]
OHS x 25 [115/65]
PU x 25
Box Jump [30"/24']
Thruster [115/65]

CORE/SKILL: [10 Min]

GHD Sit Ups x 25
Bird Dog x 50 

Shoulder-Back-Knee Therapy



TUESDAY JANUARY 20, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> KBS x 50 + 30 Pistols

STRENGTH: [15 Min]


BENCH [PWU>3RM> Finish w 6RM]
1AR [PWU>3RM> Finish w 6RM]

WOD: "Sherminator" [10 RFT]

Push Up x 5
Split Jumps x 5
IR x 5
MTN Climber x 5


CORE/SKILL: [10 Min]

L-Sit x :20 x 6
GHD Hypers x 25

Shoulder-Back-Knee Therapy



MONDAY JANUARY 19, 2015- BUILD WEEK 1

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 50 WB Shots + 25 KBS

STRENGTH: [15 Min] [Do Burgener WU and Work Jerk Footwork)


CLEAN & SPLIT JERK [PWU> 5-4-3-2-1]


WOD: "Snatch Dat" [1-10 FT]

Snatch [115/65]
Bar Facing Burpee


CORE/SKILL: [10 Min]

T2B> 5-6-7-8-9-10
Good Mornings> 5-6-7-8-9-10
(Superset)

Shoulder-Back-Knee Therapy



FRIDAY JANUARY 16, 2015- RAMP UP WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 200 DU

STRENGTH: [15 Min]


LM ROW [PWU--> 5 x 3]
DIPS [PWU--> Find 5RM]


WOD: PGO [22-14-8 FT]

Burpee-to-PU
DU
SLD [135/80]


CORE/SKILL: [10 Min]

Weighted Sit Up x 15-20
Hi Low Planks x 25

Shoulder-Back-Knee Therapy



THURSDAY JANUARY 15, 2015- RAMP UP WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 1500 Meter Row

STRENGTH: [15 Min]

(Burgener WU)

SNATCH [2 x 5]
PU [PWU--> Find 5RM] (Use MB or Vest)


WOD: "Dez Made the Catch" [Dually FT, Score Rounds and Points...GO!]

5 Min AMRAP

Push Jerk x 6 [135/85]
Box Jump x 10 [30/20"]

5 Min EMOM

KBS x 15 [53/35]
WB x 15 [20/14]


CORE/SKILL: [10 Min]

Spidey Crunch x 25 & Spidey XO x 25

Shoulder-Back-Knee Therapy



WEDNESDAY JANUARY 14, 2015- RAMP UP WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 35 Thrusters [40/20] (DB's)

STRENGTH: [15 Min]


OHS [PWU--> Find 3RM] (Scale w/ Front Squats if the mobility isn't there.)
BENCH [PWU--> 5 x 3]


WOD: "Spatial" [3FT]

MB Clean x 30 [20/14]
Rope Climb x 2
HR Push Up x 25
Rower x 500 meters


CORE/SKILL: [10 Min]

GHD Sit Ups x 20
Good Mornings [15 Barbells] x 25 

Shoulder-Back-Knee Therapy



TUESDAY JANUARY 13, 2015- RAMP UP WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> SNATCH [3 x 5 @ 60%]

STRENGTH: [15 Min]


PUSH PRESS [PWU--> Find 3RM]
DL [PWU--> 3 x 3]


WOD: TABATA 2 [:30 Work :15 Rest x 6 Rounds. Score Lowest Round.]

Uni Snatch [53/26] (3 Rnds right side, 3 Rnds left side)
Burpee
HSPU


CORE/SKILL: [10 Min]

T2B x 25
GHD Hypers x 25

Shoulder-Back-Knee Therapy



MONDAY JANUARY 12, 2015- RAMP UP WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 25 Push Ups-25TRX Rows-25 Split Squats-25 K2E

STRENGTH: [15 Min]

(Burgener Warm Up)

CLEAN [2 x 5]
PISTOLS [PWU--> Find 5RM]


WOD: ThrowDown #4 [FT]

30 PU
30 OHS [95/65]
20 PU
20 Front Squats [115/80]
10 PU
10 Back Squats [135/95]
5 PU
5 Zercher Squats [155/110]
1 PU
1 DL [175/125]


CORE/SKILL: [10 Min]

Unbalanced Plank x 2:00 (Change every 15 sec)

Shoulder-Back-Knee Therapy



FRIDAY JANUARY 9, 2015- RECOVERY WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 25 Burpees

STRENGTH: [15 Min]


DL [PWU--> Find 3RM]
BENCH [PWU--> Find 3RM]


WOD: "Ladder Climb on Up" [1-2-3 Etc., to 6...FT]

TGU
DU
Push Press [115/70]
Uni Deads (Key droppers) ( Do rep Rx on ea. leg)


CORE/SKILL: [10 Min]

MB Passes x 25, Partner Up! 

Shoulder-Back-Knee Therapy



THURSDAY JANUARY 8, 2015- RECOVERY WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 100 DU

STRENGTH: [15 Min]


Snatch Top Down Warm Up
SNATCH  [2, 2, 2, 2, 2, 2RM]


WOD: "Thrust Your Fists into the Air" [2 RFT]

Thrusters x 25
T2B x 15


CORE/SKILL: [10 Min]

Leg Throws x 50
Superman x 25

Shoulder-Back-Knee Therapy



WEDNESDAY JANUARY 7, 2015- RECOVERY WEEK

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> Ladder Drills x 1:00 + 25 Mtn. Climbers...Ladder Drills x 1:00 + 25 Air Squats...Ladder Drills x 1:00 + 1:00 HS Hold

STRENGTH: [15 Min]


FRONT SQUAT [PWU-->Take 3 sets to find 8RM]


WOD: Partner EnDuro [Row 5000 Meters FT]

While one person Rows, the other does W. Lunges


CORE/SKILL: [10 Min]

K2E x 50
Superman x 25

Shoulder-Back-Knee Therapy



TUESDAY JANUARY 6, 2015- RECOVERY WEEK

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 50 Steps Ups (Ea. leg) + Stink Bugs (D& B) x 3 Trips

STRENGTH: [15 Min]


(Burgener Warm Up --> Work on Split Jerk footwork with no bar then empty bar x 10 ea. w/ dominant foot)

CLEAN [2, 2, 2, 2, 2, 2RM]


WOD: "Half Cindy" [Score Rounds]

PU
PSHU
Air Squat


CORE/SKILL: [10 Min]

ATW  Unbalanced Plank x 3 Trips x :10 Holds
Bird Dogs x 25

Shoulder-Back-Knee Therapy



MONDAY JANUARY 5, 2015- RECOVERY WEEK

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 10 T2B-->20 PSHU-->20 IR-->10 S2S Box Pops [2 Rounds)

STRENGTH: [12 Min EMOM]


BENCH [2:00 AMRAP]
BENT ROW [PWU-->5RM]


WOD: "Snappy" [5 RFT]

Row 200 m
Farmer Carry D & B x 2 [No Rx]
Box Jump x 20 [No Rx]


CORE/SKILL: [10 Min]

Reverse Crunch x 50
Back Bridges x 25

Shoulder-Back-Knee Therapy



FRIDAY JANUARY 2, 2015- RECOVERY WEEK (Welcome to 2015, let's make it our best year, ever!)

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> Ladder Drills x 1:00 + 25 Mtn. Climbers...Ladder Drills x 1:00 + 25 Air Squats...Ladder Drills x 1:00 + 1:00 HS Hold

STRENGTH: [12 Min EMOM]


BURPEES [Even Minutes x 6]
DL [Odd minutes x 4]


WOD: "Isabel" [Do Burgener WU then Rock It FT]

30 Squat Snatch [135/95]


CORE/SKILL: [10 Min]

Leg Throws x 50
Superman x 25

Shoulder-Back-Knee Therapy



MONDAY DECEMBER 29, 2014- RECOVERY WEEK

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. HEATER> 10 OHS w PVC-10 K2E-10Ring or TRX PshU-100 Single Jump Rope x 3 Rnds

STRENGTH: [15 Min]


SNATCH BALANCE [3, 3, 3, 3, 3RM] (Hold 2 Sec at bottom)


WOD: "Man and Woman Test" [8 Min AMRAP----> 1 then 2 then 3, etc. Score highest rep level!]

KB OHS [53/35 ea. hand]
TGU [100/65]
Renegade Man Maker [50/35 ea. hand]

Rest 2 Min

Max Time Cross Hold [25/15]

CORE/SKILL: [10 Min]

Iron Cross Plank x 10 reps x :10 Holds
100 Mtn. Climbers

Shoulder-Back-Knee Therapy



WEDNESDAY DECEMBER 24, 2014- PUSH WEEK 

MOBILITY/WARM UP: [10 Min]

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> 2K Partner Row w/ Wall Sits

STRENGTH: [15 Min]


BACK SQUAT [10 x 3 doing 1 and 1/2 Reps]


WOD: "12 Days of Christmas" [FT]

1 PU
2 DL
3 J Squats
4 T2B
5 Box Jumps
6 Dips
7 Split Jumps
8 HRPU
9 V Ups
10Burpees
11 RGU
12> Do a 2 Min Plank

CORE/SKILL: [10 Min]

OFF

Shoulder-Back-Knee Therapy



TUESDAY DECEMBER 23, 2014- PUSH WEEK 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> "Maniac" x 2:00 + 8 Hang Pwr Cleans>8 Front Squats>8 Snatch Balance x 2 Rnds (w/ an empty bar)

STRENGTH: [15 Min]


CLEAN & JERK [Work up to 5RM]


WOD: "Cookin w/ Gas" [4 RFT]

DB Hang Power Clean x 8 [40/25# ea. hand]
DB Thruster x 8
PU x 8
Burpees x 8


CORE/THERAPY: [15 Min}

50 Roll Ups
50 Mtn. Climbers

Shoulder-Back-Knee Therapy



MONDAY DECEMBER 22, 2014- PUSH WEEK 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> 100 DU

STRENGTH: [15 Min]


LM ROW [PWU> 5, 5, 5RM]
UNI DL [PWU> 5, 5, 5RM]

WOD: 25 CAP [FT]

WB
KBS
PshU
Sit-Ups


CORE/THERAPY: [15 Min}

Plank 2:00
Dips 15-20

Shoulder-Back-Knee Therapy



FRIDAY DECEMBER 19, 2014- BUILD WEEK 3

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> Kickboxing Jabs/F Kicks/Hooks/Side Kicks/Uppercuts/Round Kicks x 25 ea.

STRENGTH: [15 Min]


Burgener WU followed by
POWER SNATCH [PWU> 2, 2, 2, 2RM]


WOD: 10 MIN AMRAP [Score on the board]

40 DU (120 Singles)
20 Air Squats
10 T2B


CORE/THERAPY: [15 Min}

1:00 Hollow Rock
Flutter Kicks x 1:00
Dips x 15-20 

Shoulder-Back-Knee Therapy



THURSDAY DECEMBER 18, 2014- BUILD WEEK 3

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> 250M + 20 Jump Squats

STRENGTH: [15 Min]


BENT ROW- [PWU>5, 5, 5]
BENCH PRESS [1 Min AMRAP]


WOD: 9 MIN AMRAP [Score on the board]

3 Renegade Man Makers
6 Box Jump Overs


CORE/THERAPY: [15 Min}

2:00 Plank
T2B x 25
PU (Make it more challenging than what you typically do!)

Shoulder-Back-Knee Therapy



WEDNESDAY DECEMBER 17, 2014- BUILD WEEK 3

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER>  10 Junkyard Dogs

STRENGTH: [15 Min]


DL [Find 1RM] ( In between sets, do 5 One Arm Rows on ea. side, increasing wt. ea. set)


WOD: "Down the Hatch" [4 RFT]

10 Pistols (5 ea. leg)
8 Wall Ups
6 PU
400m Run (or Row)


CORE/THERAPY: [15 Min}

:30 Right side Plank
25 Mtn. Climbers
:30 Left side Plank
25 Spidey Planks

Shoulder-Back-Knee Therapy



MONDAY DECEMBER 15, 2014- BUILD WEEK 3

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER>  10 G to OH> Bear Crawl across gym> 10 PshU> Crab walk across gym x 4 rnds

STRENGTH: [15 Min]


FRONT SQUAT [8 x 3]
Pwr Clean Progression


WOD: WOD Throwdown Event [15-12-9 FT]

Hang Pwr Clean [115/75]
Burpee Box Jump [24/20]
Thruster [115/75]

CORE/THERAPY: [15 Min}

100 HL Sit-Ups
1:00 HS Hold + HS Walks, HSPU & L-Holds

Shoulder-Back-Knee Therapy



FRIDAY DECEMBER 12, 2014- BUILD WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER>  Row 500 m

STRENGTH: [15 Min]


Bear Complex WU


WOD: "Hot Shots 19" [FT--->45 Min Cap]

400m WB Carry [20/14#]
19 WB
19 Burpees
19 KB/DB Snatch [35/26#]
19 PshU
19 Sit-Ups
19 Box Jumps[24/20"]
19 Jump Squats
19 T2B
19 Bear Complex [95/65#]
and Reverse it!!!

CORE/THERAPY: [15 Min}

OFF

Shoulder-Back-Knee Therapy



WEDNESDAY DECEMBER 10, 2014- BUILD WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER>  Roxanne Burpees

STRENGTH: [15 Min> 1st Min do 1 rep, 2nd minute do 2 reps and so on.. 12 Min Rep Climb]


BACK SQUAT [PWU> 2, 2, 2, 2, 2RM]


WOD: EMOM [14 Min]

Odd Min> Push Jerk [95/65#]
Even Min> Over Under [26"/22"]


CORE/THERAPY: [15 Min}

10 PU
Spidey XO + Mtn. Climber x 20-18-16-14-12-10
20 Weighted Leg Drops

Shoulder-Back-Knee Therapy



MONDAY DECEMBER 8, 2014- BUILD WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER>  Row-Inchworms-Split Jumps [:40 Work :20 Rest x 3 Rnds]

STRENGTH: [15 Min> 1st Min do 1 rep, 2nd minute do 2 reps and so on.. 12 Min Rep Climb]


Death by Power Cleans (That sounds fun, doesn't it kiddies?)


WOD: "AMbeRAP" [8 Min AMRAP]

DU x 40
KBS x 20 (Russian) [50/35]
10 Box Overs (24/20")


CORE/THERAPY: [15 Min}

Plank Hold x 4:00
20-25 Dips
75 Calf and 50 Tib Raises

Shoulder-Back-Knee Therapy



FRIDAY DECEMBER 5, 2014- BUILD WEEK 1

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> Partner Switcher> HL Sit Ups and Planks [6 Min AMRAP]

STRENGTH: {15 Min}

Free Skill & Strength---> Pick 1 or 2 or 3.... OHS-Pistols-Oly Lifts-TGU-Bench-Front Squat-Row etc.

WOD: "Double Your Pleasure" [Score the total time of each WOD, together, including the rest time.]

[22-16-10]

HSPU
Burpees
Pistols

(Rest 2 Min)

[3 Rnds]
30 OH Walking Lunges (1 Step=1 Rep) [45/25]
15 PU


CORE/THERAPY: [15 Min}

OFF

Shoulder-Back-Knee Therapy



WEDNESDAY DECEMBER 3, 2014- BUILD WEEK 1

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> 5 PVC Push Press + 5 PVC Front Squats + 5 Alley Runs x 4 Rnds

STRENGTH: {15 Min}

"Bring Sally Up" w/ Bar Only
POWER SNATCH [TDWU> 5, 5, 5]

WOD: "7th Heaven""[7 RFT]

Hang Clean x 7 [135/95#]
T2B x 7
DB Snatch (both hands) x 7 [70/40#]
Hand Release PshU x 7


CORE/THERAPY: [15 Min}

40 Partner Leg Throws
Swimmers x :30 x 3 Rnds


Shoulder-Back-Knee Therapy



MONDAY DECEMBER 1, 2014- BUILD WEEK 1

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> 200 M Run x 2 (Partner Bird Dogs)

STRENGTH: {15 Min}

DL (Snatch Grip) [PWU> 10 Reps @ 45-55%> Find 3RM]

WOD: "It's a Team Thang""[Partner WOD> While one person does work reps, the other does core. Switch once the work reps are broken. Once completed, move to the next station. FT]

50 WB [20/14#] (Partner does Wall Sits)
50 PU (" " Plank Hold)
50 KB Swings [53/35#] (" " Sit Ups)
50 Box Jumps [24/20"] (" " Hollow Holds)
50 Cal Row (" " Flutter Kicks)


CORE/THERAPY: [15 Min}

OFF


Shoulder-Back-Knee Therapy



WEDNESDAY NOVEMBER 26, 2014- RAMP WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> TRX Drills

STRENGTH: {15 Min}

CLEAN AND JERK [PWU> 4RM]

WOD: "Coe"[HERO> BENCHMARK] [10 RFT]

Thruster [95/60#]
Ring PshU x 10


CORE/THERAPY: [15 Min}

25 T2B + 25 Bird Dogs + 20 PU


Shoulder-Back-Knee Therapy



TUESDAY NOVEMBER 25, 2014- RAMP WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> 800 M + 25 WB's

STRENGTH: {15 Min}

LM ROW [PWU> 2:00 AMRAP]
BENCH [PWU> Load 10RM w/ small plates, then do 5 drop sets x 10]

WOD: "Helen" [3 RFT]

400 M Run
21 KB Swings [55/35#]
12 PU's

CORE/THERAPY: [15 Min}

25 Swimmers + 25 V Ups + 15 Dips


Shoulder-Back-Knee Therapy



MONDAY NOVEMBER 24, 2014- RAMP WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> Movement Drills x 2 Trips

STRENGTH: {15 Min}

Burgener WU + SNATCH [5RM]

WOD: "Hands to the SKY" [FT]

BUY IN: 40 PshU

OHS [10-8-6-4-2] [L1> 125/85# L2> 95/65# L3> 65/45#]
Bar Facing Burpees [25-20-15-10-5]

BUY OUT: 40 PshU

CORE/THERAPY: [15 Min}

15 Direction KB Figure 8
Plank WU w Drag x 1:00


Shoulder-Back-Knee Therapy



FRIDAY NOVEMBER 21, 2014- RECOVERY WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> Secret

STRENGTH: {15 Min} PARTNER UP! 

PRESS [PWU> 10 Light & 10 Med---> Add weight Light 5 & Med 5]

WOD: Rounder Day [Three-7 Min Rounders]

Secret! (Why so many secrets? The absent-minded professor has struck again! Sorry, Amber, forgot to take a pic of your whiteboard...) Seriously, though, come in and find out for yourselves. It's gonna be a good one! ;-)

CORE/THERAPY: [15 Min}

15-25 Strict PU (If using bands try 1 band smaller)
40 Partner Leg Throws


Shoulder-Back-Knee Therapy



WEDNESDAY NOVEMBER 19, 2014- RECOVERY WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix + PVC OHS x 10
3. PLANK> OFF
4. HEATER> 50 Jumping Jacks + Junkyard Dog x 10

STRENGTH: {15 Min} PARTNER UP! 

FRONT SQUAT [PWU> 10 Light & 10 Med---> Add weight Light 5 & Med 5]

WOD: "Duck Cindy!" [3 Min Cindy then 3 Min Dodgeball x 3 rounds]

NO REST!

CORE/THERAPY: [15 Min}

15-25 Strict PU (If using bands try 1 band smaller)
40 Partner Leg Throws


Shoulder-Back-Knee Therapy



FRIDAY NOVEMBER 14, 2014- POWER PUSH WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Downward Dog into Cobra and back to Downward Dog x 2:00
4. HEATER> Ladder Drill> 2 in 2 out, Ali Shuffle and 2 Fwd 1 Bck x 4 trips ea. (After each trip through the ladder, do 10 Push-Ups)

STRENGTH: {15 Min} PARTNER UP! 

SQUAT [PWU> 3RM]
BENCH [PWU> 5 x 2]
1AR [PWU> 5 x 2]

WOD: Complex H [2-4-6 FT-->BENCHMARK--> Score in blank "Athlete" section in the back of your book.]
                        
[45/25# Plates]
Plate Press 
RGU w Plate
Plate Row
Plate Thruster

IBR:
TGU x 4 (2 ea. arm) [50/30#]
Goblet Squat x 10 [50/30#]
Burpee x 10

CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
15-20 Wtd Knee Ups (w/ MB) + 20 Superman Ext.


Shoulder-Back-Knee Therapy



WEDNESDAY NOVEMBER 12, 2014- POWER PUSH WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Unbalanced x :30 Holds x 3:00
4. HEATER> Partner Row 1000 Meters. You row 250 your friend rows 250 and while you wait sit in a Capt. Chair.

STRENGTH: {15 Min} PARTNER UP! 

SNATCH [TDWU 2, 2, 1, 1]
CLEAN [TDWU 2, 2, 1, 1]
SLD [PWU 5 x 2]

WOD: "Wishin' I was Livin' Hawaii Five-O" [FT]
                        
HWU x 50
Pistols x 50 (25 ea. leg)
Granny Shot WB x 50
HL Sit-Ups x 50
Shuttle Run x 50 (Molly, walk off 15 feet and place cones at each end. Sprint down= 1, back= 2 and so on...)
IR x 50

CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
25 T2B & 25 K2E


Shoulder-Back-Knee Therapy



MONDAY NOVEMBER 10, 2014- POWER PUSH WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> ATW x :15 Hold x 3:00
4. HEATER> DU x 100 

STRENGTH: {15 Min} PARTNER UP! 

LUNGE [PWU> 5 x 2]
BENCH [PWU> 2RM]
BENT ROW [PWU> 2RM]


WOD: Early Memorial HERO "Jack Martin |||" [Max Rounds in 20 Min--->BENCHMARK, score in Hero section]
                        
Push Press x 10 [115/70]
KB Swing [60/40#]
Box Jump [24"/18"]

CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
15-20 Wtd. Sit-Ups + 25 Box Hyper


Shoulder-Back-Knee Therapy



FRIDAY NOVEMBER 7, 2014- BUILD WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Iron Cross x 10
4. HEATER> Split Jerk [3, 3, 3, 3, 3]

STRENGTH: {15 Min} PARTNER UP! 

SQUAT [PWU> 5 x 2]
BENCH [PWU> 5 x 2]
1AR [PWU> 5 x 2]


WOD: "ChipStick" [FT--->BENCHMARK] (Pay attention to your Strings!)
                        
Goblet Squat x 25 [50/30#]
HSPU x 20
Box Jump x 30 [30"/24"]
Row x 500 Meter
Bike x .5 Mile
T2B x 25
Burpee x 25
MB Clean x 30

CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
50 HL Sit-Ups + 25 Bird Dogs


Shoulder-Back-Knee Therapy



WEDNESDAY NOVEMBER 5, 2014- BUILD WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Unbalanced Plank (:30 in each position x 2:00)
4. HEATER> PU [10 Strict>15 Kip>15 BF] + SNATCH [TDWU> 2 x 5]

STRENGTH: {15 Min} PARTNER UP! 

DL [PWU>5 x 2] SLD [5 x 2] 
CLEAN [TDWU> 2 x 5]


WOD: "Da Dos Run Run" [21-15-9 FT]
                        
OHS [115/75#]
Dips [Horns-->20/10# MB wedged between knees] (Scaled--> Box or Bench)

Buy Out: 800 Meter Run

CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
40 K2E + 30 Bridges


Shoulder-Back-Knee Therapy



MONDAY NOVEMBER 3, 2014- BUILD WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Holding Plank + 5 Pushups every 10 seconds
4. HEATER> 50 WB + 100 DU

STRENGTH: {15 Min} PARTNER UP! 

LUNGE [PWU>5 x 2] 
BENCH [PWU>1RM] No more than 3 sets to find Max!!!
BENT ROW [PWU>1RM] No more than 3 sets to find Max!!!


WOD: "TriFi" [4 RFT]
                        
KBS x 10 [60/35#]
Burpee-to-Pull Up x 10 (Scale w/ Jumping PU)
Split Jumps x 10 (Ea. leg)

CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
15-20 Wtd. Sit-Ups


Shoulder-Back-Knee Therapy



FRIDAY OCTOBER 31, 2014- BUILD WEEK 1 (BOO!! ARE YOU SCARED?? YA BETTER BE!)

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Spiderman Crunch x 5 + :30 sec Side Plank x 3 ea side
4. HEATER> HSPU x 5 + a Suicide + 10 PU [4 RNDS]

STRENGTH: {15 Min} PARTNER UP! 

SQUAT [PWU>2RM] No more than 3 sets to find Max!!!
BENCH [PWU>5 x 2]
1AR [PWU>5 x 2]


WOD: "IN COMPLETE 3D, er, 3B"--->BRANDON'S BIRTHDAY BLASTER [4 RFT]
                        
MU x 5 [Scale w/ GU x 10]
DB Complex> Squat Thrust to Push Up to Squat Clean to Press to OH Lunge (ea leg) x 8
Big Wall GO x 1 [Scale w/ Box Wall GO x 3]

CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
25 T2B 25 K2E + 25 Bird Dogs


Shoulder-Back-Knee Therapy



WEDNESDAY OCTOBER 29, 2014- BUILD WEEK 1 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Plank T's x 2:00 (Plank position> turn to side plank with arm pointed skyward, switch from side to side)
4. METCON> 30 PSHU-1:00 Captain Chair-30 TRX Rows-30 Mtn Climbers

STRENGTH: {15 Min} PARTNER UP! USE PADS!!!

SNATCH [TDWU> 2, 2, 2, 1, 1] 
CLEAN [TDWU> 2 x 3]
DL [PWU>5 x 2] SLD [5 x 1]

ASSIST:

PU x 25 [Build your String!]

WOD: "Gotta Tabata... GO" [TABATA 2> :30W-:15R x 6 Rnds. Score in your workbooks!!!]
                        

Burpees
DU
WB [20/14#]

CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
:20 L-Sits x 4 + 25 Bicycles


Shoulder-Back-Knee Therapy



MONDAY OCTOBER 27, 2014- BUILD WEEK 1 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> (see below)
4. METCON> Row 300 m then Plank Hold until your Rower opens back up. Row 900 m total.

STRENGTH: {15 Min} PARTNER UP! DO TRI-SETS!! FIND 2RM WITHIN 3 SETS!!!

LUNGE [PWU> 5 x 2] 
BENCH [PWU> 2RM]
BENT ROW [PWU> 2RM]

ASSIST:

OHS w/ Pause [6 x 2]
Dips [Build your String> Do a total of 30 reps]

WOD: "And then there were 2..."[2-4-6-8-10-8-6-4-2 FT] [BENCHMARK WORKOUT> Score in the "Athlete" section of your logs.]
                        

Thrusters [135/80 #]
C2B PU
Side Box Jump (Split reps between each side of the box) [24/18']
UNI DB Snatch (Split reps between each arm) [45/25 #]

CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
15-20 Weighted Sit Ups


Shoulder-Back-Knee Therapy



FRIDAY OCTOBER 24, 2014- RAMP UP WEEK (Happy Bday Pop and Tay!)

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Spidey Plank/XO> Alt every other rep x 2:00
4. METCON> 50 PSHU-50 UNI Deads (25 ea.)-50 TRX Rows-50 Alt Lunges

STRENGTH: {15 Min} PARTNER UP! RECORD YOUR LOADS!!!

SQUAT [PWU> 8 x 1]
BENCH [PWU> 8 x 1]
1AR [PWU> 8 x 1]

ASSIST:

PU [Build your String> Do a total of 30 reps]
Dips [Build your String> Do a total of 30 reps]

WOD: "There is No Spoon"[FT]
                        

Buy In: 20 HSPU

OH Walking Lunge x Round Trip [45/25#]
Rope Climb (or 3 RGU)
Shooters x 20
Rope Climb (or 3 RGU)
TGU x 12 [40/25#]
Rope Climb (or 3 RGU)
Bicycles x 20
Rope Climb (or 3 RGU)

Cash Out: 200 m Farmer Carry [35/25# Plates]


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
15-20 Weighted Reverse Crunches


Shoulder-Back-Knee Therapy



WEDNESDAY OCTOBER 22, 2014- RAMP WEEK 1

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Unbalanced Plank x 2:00 (Switch every 15 sec)
4. METCON> 800 Meter Run

STRENGTH: {15 Min} PARTNER UP! RECORD YOUR LOADS!!!

CLEAN [Top Down Warm Up> 2 x 4]
SNATCH [Top Down Warm Up> 2 x 4]

ASSIST:

PU [Start a String (max reps w/o stopping) and record it in your Bodyweight section of your logs]
Dips [Start a String (max reps w/o stopping) and record it in your Bodyweight section of your logs]

WOD: MetCon [Round 1= 30 sec slow speed-20 sec medium speed-10 sec fast speed, at each station. Round 2= 2 Min AMRpAP at each station. Score Round 2 on the board and in the Logs!]
                        

DU
Rower
WB
Box Jumps

CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
15-20 T2B


Shoulder-Back-Knee Therapy



MONDAY OCTOBER 20, 2014- RAMP WEEK 1

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> HL Plank x 4 x 2:00
4. METCON> HWU x 25 ... S2S Box Pops x 30 ... Renegade Rows x 25 ea. side (Push-up position 1 Arm Rows)

STRENGTH: {15 Min} PARTNER UP! RECORD YOUR LOADS!!!

LUNGE [PWU> 6 x 1]
BENCH [PWU> 6 x 1]
BENT ROW [PWU> 6 x 1]

ASSIST:

PU [Start a String (max reps w/o stopping) and record it in your Bodyweight section of your logs]
Dips [Start a String (max reps w/o stopping) and record it in your Bodyweight section of your logs]

WOD: "Monday, Monday" [22-16-10 FT]
                        

Split Jerk (Practice beforehand, scale as needed!) [105/65#]
K2E + PU
JPSHU (Jumping Push-Up onto plates)

CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
15-20 Weighted Crunches


Shoulder-Back-Knee Therapy



FRIDAY OCTOBER 17, 2014- RECOVERY WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Iron Cross x 10
4. METCON> Plate Play (Statue of Liberty-Wood Chop-X-Figure 8 x 10)

STRENGTH: {15 Min} PARTNER UP>>>DO YOUR PWU!!!

50 Push-Ups-50 IR-50 Air Squats-50 PU (any style)

ASSIST:

OFF

WOD: EMOM x 5 Min + Tabata 3 [Score on the Board]
                        

DB Power Snatch x 8 (4 ea. arm) [35/20#]
UNI OH Squat x 10 (5 ea. arm) [same]
DB SLD x 6 [same]
+
Pistols
Curtis P [70/40#]

CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
50 T2B


Shoulder-Back-Knee Therapy



WEDNESDAY OCTOBER 15, 2014- RECOVERY WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Plank Jack Holds (5 sec in ea. position) x 3:00
4. METCON> 100 DU + 15 HSPU
STRENGTH: {15 Min} PARTNER UP>>>DO YOUR PWU!!!

OFF

ASSIST:

OFF

WOD: "Obstiplay" [5 practice rounds through then 2 timed rounds. Score the timed rounds!] (Yellow italics for you, Amber! :) Let everyone know that form trumps speed especially on timed rounds...NO INJURIES !
                        

Ladder: Uni Double Hop (Rt. leg 2 squares, Lft. leg 2 squares, etc.) to Sandbags... Start by lining up in front of kickbags on the concrete.
Stink Bug (aka Bear Crawls) Sandbag Drag to Big Mushy Mat... From the halfway point on the concrete to the Big Mushy Mat where it currently sits.
Big Mushy Mat Butt Scoots to Small Mushy Mat Jump Squats x 10... Along back of the gym in front of blue wall to the rock wall.
Leap Frog down 4 Benches to DB Rack then Crab Walk to member door... Go to Garage door to next station
Cone Orbits (6 Cones) to finish line under Rogue Cage. Finish with 25 Spidey Planks...DONE W/ RND 1!


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
50 Reverse Crunches (Knee Ups)


Shoulder-Back-Knee Therapy



MONDAY OCTOBER 13, 2014- RECOVERY WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> MAX HOLD!!!
4. METCON> 1 Mile Run

STRENGTH: {15 Min} PARTNER UP>>>DO YOUR PWU!!!

OFF

ASSIST:

OFF

WOD: CheckMark [Do it all FT. Go in Order on the Board!]
                        

TRX 1 Arm Row x 15 Ea. arm
Alt Lunge x 15 Ea. Leg
Bicycles x 25
WB x 25 [Any Load]
Row 400 m
InchWorms x 15
Burpees x 20
AirDyne Bike x 1/2 Mile (Hit the "On" button then press "Start" each time.)
25 Wall-Ups
Double Crunch x 25


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
50 HL Sit-Ups


Shoulder-Back-Knee Therapy



FRIDAY OCTOBER 10, 2014- BUILDER WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Iron Cross x 10 
4. METCON> 25 S2S Pops + 25 Incline Push-Ups + 25 Inverted Rows

STRENGTH: {15 Min} PARTNER UP>>>DO YOUR PWU!!!

HEX SQUAT [FIND 3RM]
BENCH [6 X 2]
BENT ROW [FIND 3RM]

ASSIST:

PU [10-15 Strict + 20 Kip or BF]
Dip [10-15 strict]

WOD: AMRpAP 2:00 [Post scores on the board and in books]
                        

Push Press [135/85]
Sled Drag [135/90]
Rope Climb
Ladder: 2 Step Tap
T2B
Dips


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
L-Sit x :20 x 4 + Cat Camel x 15


Shoulder-Back-Knee Therapy



WEDNESDAY OCTOBER 8, 2014- BUILDER WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Unbalanced Plank (switch every 5 sec) x 2:00 
4. METCON> 50 WB Shots [20/14]

STRENGTH: {15 Min} PARTNER UP>>>USE PADS!!!

SNATCH (BAR ONLY! Top Down WU x 3 ea.) [CLIMB>2 x 5]
CLEAN (BAR ONLY! Top Down WU x 3 ea.) [CLIMB>2 x 5]
DL/SLD (PWU) [5 x 1] [5 x 2]

ASSIST:

HSPU [20 Strict]

WOD: "Legoless" [For Time]
                        

25 DU + 10 Box Vaults [30"/22"]
Run 200 Meters
50 DU + 10 Box Vaults ["/"]
Run 200 Meters
75 DU + 10 Box Vaults ["/"]
Run 200 Meters
100 DU + 10 Box Vaults ["/"]
Run 200 Meters

Cash Out= 50 PU


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
T2B & K2E x 15-20 ea. + Bird Dogs x 25


Shoulder-Back-Knee Therapy



MONDAY OCTOBER 6, 2014- BUILDER WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> MB Plank (Put hands on a MB) x 2:00 
4. METCON> :30 Split Squats :30 Mtn Climbers :30 Get-Ups :30 Squat Thrusts x 2 Rnds

STRENGTH: {15 Min} TRI-SET: DO YOUR PWU

LUNGE [6 x 2] 
BENCH [Find 3RM] 
1 ARM ROW [6 x 2] 

ASSIST:

PU [10-15 Strict + 20 Kip or BF]
Dip [10-15 strict]

WOD: Atlas Shrugged [For Time]
                        

OH Squat x 50 [95/65]
HWU x 50
Farmer Carry [120/70] (Around the building)
PSHU x 50
500 m Row


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
Wtd Sit Ups x 15-20 + Box Hyper x 25


Shoulder-Back-Knee Therapy



FRIDAY OCTOBER 3, 2014- RAMP UP WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Inchworm x 2:00
4. METCON> 100 Jumping Jacks

STRENGTH: {15 Min} TRI-SET

SQUAT [5 x 2] Drop wt. and finish w/ 10-12 Rep set.
BENCH [5 x 2] Drop wt. and finish w/ 10-12 Rep set.
BENT ROW [5 x 2] Drop wt. and finish w/ 10-12 Rep set.

ASSIST:

PU [10-15 Strict + 20 Kip or BF]
Dip [10-15 strict]

WOD: MetCon: Intervals [30 Sec W 15 Sec R x 2 for 3 Rnds]
                        

DU
Ladder
Mtn Climbers
Shooters

IBR: Climb 2 Stations


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
L-Sit x :20 x 4 + Cat Camel x 10


Shoulder-Back-Knee Therapy



WEDNESDAY OCTOBER 1, 2014- RAMP UP WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Unbalanced x 2:00 (switch every 10 sec)
4. METCON> 25 Burpees + 10 HSPU

STRENGTH: {15 Min} TRI-SET

SNATCH (Top Down WU x 3 ea.) [2 x 5]
CLEAN (Top Down WU x 3 ea.) [2 x 5]
DL/SLD (PWU) [5 x 1] [5 x 2]

ASSIST:

OFF

WOD: "Tripper John MD" [21-15-9 FT]
                        

Push Press [105/65]
KBS [60/35]
PU

Buyout: 1 Mile Run


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
Wtd Crunch x 15-20 + Supermans x 20


Shoulder-Back-Knee Therapy



MONDAY SEPTEMBER 29, 2014- RAMP UP WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> OFF
4. METCON> 25 Push-Ups-25 Mini Squats-25 TRX Rows-1:00 HS Hold

STRENGTH: {15 Min} TRI-SET

SPLIT SQUAT- (PWU) [6 x 3]
BENCH- (PWU) [3 Sets to find 2RM] + [4 x 2]
TRX ROW- (PWU) [6 x 3]

ASSIST:

PU [10-15 Strict + 20 w a Kip or Butterfly]
Horn Dips [10-15 Strict]

WOD: "Adventure Time" BENCHMARK WKT [FT]
                        

TGU to Uni Snatch x 10 (5 ea. side) [45/25#]
DU x 100
UNI Clean to Front Squat x 20 [45/25#]
4 Way MB Carries
Slasher-to-Halo Rev Lunge x 30 [45/25#]

Buyout: 3:00 HL (Arms) Plank + 50 HRPSHU


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
Wtd Crunch x 15-20 + Supermans x 20


Shoulder-Back-Knee Therapy



FRIDAY SEPTEMBER 26, 2014- LIGHT WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK>  Iron Cross x 10 + Posterior Plank x 2:00
4. METCON> 1200 Meter Run

STRENGTH: {15 Min} TRI-SET

BACK SQUAT (PWU) [5 x 2 + 10]
DB BENCH (PWU) [5 x 2 + 10]
BENT ROW (PWU) [5 x 2 + 10]

ASSIST:

PU [10-15 Strict + 20 w a Kip or Butterfly]
Ring Dips (Scale w Horn Dips) [10-15 Strict]

WOD: "Buster" [2 RFT]
                        

Thruster x 10 [105#/68#]
Side Skips x 40 yards
Wall GO x 6
HBH Sit-Ups x 25
Sled Push x 2 Round Trips [225#/135#]
Incline PSHU x 20 [22"/15"]


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
L-Sit x :20 x 4 + Bird Dogs x 20


Shoulder-Back-Knee Therapy



MONDAY SEPTEMBER 22, 2014- LIGHT WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK>  ATW Plank w/ HL x 4 x 2:00
4. METCON> 200 DU

STRENGTH: {15 Min} TRI-SET

LUNGE [PWU to 2RM + 4 x 2]
BENCH [PWU to 2RM + 4 x 2]
TRX ROW [PWU to 2RM + 4 x 2]

ASSIST:

PU [10-15 Strict + 20 w a Kip or Butterfly]
Dip [10-15 Strict]

WOD: AMRAP 2:00 [Score totals on board]
                        

KBS [60/35]
Box Jumps [30'/24']
T2B
Stairs
PshU


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
Wtd Sit-Ups x 15-20 + Wtd KU x 15-20


Shoulder-Back-Knee Therapy



WEDNESDAY SEPTEMBER 17, 2014- WEEK 6

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK>  Unbalanced x 2:00 + Side Plank x :30 ea side
4. METCON> Intervals [40 sec work 20 sec rest] (1st min Rows, 2nd min shuttle runs, 3rd min DU x 3 Rnds)

STRENGTH: {15 Min} 

BACK SQUAT [5 x 3]

ASSIST:

OFF

WOD: "Drain It" [10-1 for Time]
                        

Power Cleans [155/115# Elite... 135/105# Advanced... 115/95# Intermediate... 105/85# Beginner]
Bar Facing Burpees
HL Sit-Ups


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
20 T2B + 20 K2E


Shoulder-Back-Knee Therapy



FRIDAY SEPTEMBER 12, 2014- WEEK 5

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK>  Inchworm x 15 w/ pushup
4. 250 m Row

STRENGTH: {15 Min} 

OFF

ASSIST:

OFF

WOD: "dASH" [4 Rounds for Time]
                        

Buy In: 800 m Run

T2B x 4
C2B PU x 6
Box Jumps x 10 [30/24]

Cash Out: 800 m Run


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
L-Sit x :20 x 4


Shoulder-Back-Knee Therapy



WEDNESDAY SEPTEMBER 10, 2014- WEEK 5

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Unbalanced Plank x 2:00 + Side Plank x :30 ea side
4. 400 m Run

STRENGTH: {15 Min} 

CLIMB!!!>> Rope Climb Technique + Pipe Wall and Rock Wall

ASSIST:

OFF

WOD: "Ashterly Rock" [15 Min Rounder]
                        

Buy In: 100 DU ((200 Singles)

DB Thruster x 5 [110/70# MOD> 70/30#]
Alt. Lunges x 10
HR Push-Ups x 15

Cash Out: 100 DU (200 Singles)


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
T2B x 15-20 Strict + 15 Kipping


Shoulder-Back-Knee Therapy



MONDAY SEPTEMBER 8, 2014- WEEK 5

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Front Plank High/Low Hold x 2:00 (Elbows and Straight Arms, back and forth)
4. Posterior Movement Progression

STRENGTH: {15 Min} 

12 Minute EMOM

* Clean
* Hang Clean
* Push Jerk

ASSIST:

OFF

WOD: "ASHlete" [3 RFT]
                        

DL x 10 [185/135]
HSPU x 5
400 m Run


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
Weighted Sit-Ups x 15-20


Shoulder-Back-Knee Therapy



FRIDAY SEPTEMBER 5, 2014- WEEK 4

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Iron Cross x 10
4. SKILL> 2 Climbs
5. "Bring Sally Up"

STRENGTH: {15 Min} 

Speed Squats> 20 Sec Work 40 Sec Rest (explode on concentric!)

ASSIST:

OFF

WOD: "ASHtag: Leg Smoke" [Partner WOD>3 RFT]
                        

200 M MB Run
15 Step Ups [24/20]
20 WB

*15 Burpee penalty for dropping the ball :-P


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
L-Sit x :15 x 4 


Shoulder-Back-Knee Therapy



WEDNESDAY SEPTEMBER 3, 2014- WEEK 4

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> ATWP x 2 Reps x 2:00
4. SKILL> Junk Yard Dog

STRENGTH: {15 Min} 

Build to a Heavy set of 3 Rep Strict Press.

ASSIST:

OFF

WOD: "Get mASHed" [12 Min EMOM (Every other minute) + 7 Min of "Cindy"]
                        

Thruster x 6 [135/95]
Bar Jump Burpee x 10
then...
5 PU
10 PshU
15 Air Squats


CORE/THERAPY: [15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
20 T2B + 20 K2E 


Shoulder-Back-Knee Therapy



TUESDAY SEPTEMBER 2, 2014- WEEK 4

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. PLANK> Bird Dogs x 2:00
4. SKILL> Muscle-Up Progressions

STRENGTH: {15 Min} 

OFF

ASSIST:

OFF

WOD: "Ash Trip" [4 RFT]
                        

400 m Run
20 Ring Dips (Scale> Bench or Horn Dip)
20 Hollow Rocks


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
Weighted Sit-Up x 15-20


Shoulder-Back-Knee Therapy



FRIDAY AUGUST 29, 2014- WEEK 3

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. Band Stretching + "Partner Rowling" Win the frame and your partner does the work! (See the fwded text Amber)
4. PLANK> Off
5. SKILL> Butterfly Kipping and Strict Pull-Ups

STRENGTH: {15 Min} 

OFF

ASSIST:

OFF

WOD: "The AshMRAP" [17 Min ROUNDER]
                        

40 DU
20 Pistols (10 ea. leg)
10 T2B
5 HSPU


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
Unbalanced Plank x 2:00


Shoulder-Back-Knee Therapy



WEDNESDAY AUGUST 27, 2014- WEEK 3

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. Relay Race + "The Pretzel Game"
4. PLANK> See Below
5. SKILL> Snatch Progression

STRENGTH: {15 Min} 

OFF

ASSIST:

OFF

WOD: QUINT [5 Rounds for Time. 30 Min Time Cap.]
                        

KBS x 22 [53/35]
Sit-Ups x22
400 m Run
Burpees x 22
WB x 22 [20/14]


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
Spidey Plank/ XO x 2:00


Shoulder-Back-Knee Therapy



MONDAY AUGUST 25, 2014- WEEK 3

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. 20 Wall Ups
4. PLANK> 2:00 Holding Front Plank
5. SKILL> Snatch Progression

STRENGTH: {15 Min} 

Progressive Climb to 2 Rep Snatch Balance
Followed By:
6 Min EMOM
*Snatch
*Hang Snatch
*OHS

ASSIST:

PU x 10-15 Strict + 20 Kipping AND/OR Butterfly... Dips x 10-15 Strict)

WOD: Triplet [4 Rounds for Time. 15 Min Time Cap.]
                        

Goblet Squat x 10 [50/30]
Box Jump Overs x 10 [24/20]
HR PshU x 10


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
50 HL Sit-Ups


Shoulder-Back-Knee Therapy



FRIDAY AUGUST 22, 2014- WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. 12 TGU
4. PLANK> Iron X x 10
5. SKILL> L-Sit x:15 x 4 + 2 Climbs

STRENGTH: {15 Min} Partner up and Superset!!!

SQUAT [5 x 3]
TRX ROW [5 x 3]
DB BENCH [5 x 3]
CLEAN [2 x 6] 

ASSIST:

PU x 10-15 Strict + 20 Kipping AND/OR Butterfly... MU (Scaled>Dips x 10-15 Strict)

WOD: 50/50 [You heard the man, 50 each! For Time!]
                        

WB [M= 18-20# W= 14-16#]
PU
Weighted Sit-Up
Box Jump


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises


Shoulder-Back-Knee Therapy



MONDAY AUGUST 18, 2014- WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix (Which now includes 10 Pistol Squats on each leg!)
3. 25 Burpees
4. PLANK> HL Plank x 5 reps x 2:00
5. SKILL> 100 DU

STRENGTH: {15 Min} Partner up and Superset!!!

SQUAT [5 x 3]
BENT ROW [5 x 3]
BENCH [5 x 3]
SLD [5 x 2] DL [5 x 1]

ASSIST:

PU x 10-15 Strict + 20 Kipping AND/OR Butterfly... Dips x 10-15 Strict

WOD: "CHIP the Light Fantastic" [Start everyone at different stations. Chip it out in any order for time.]
                        

Peg Board [25 Holes] SCALED> Rope GU x 3
Thruster [M= 105-108# W= 55-58#] x 25
Weighted Knee Up x 25 (w/ Med Ball)
Sled [M= 135# W= 80#] x 2 Round Trips
500 Meter Row
Jumping Push-Up x 25
Spidey Plank x 25
Split Jumps x 25 each leg

Buy Out: 400 Meter Sprint


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises


Shoulder-Back-Knee Therapy



FRIDAY AUGUST 15, 2014- WEEK 1> RECOVERY

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix
3. 800 Meter Run
4. PLANK> Unbalanced Plank x 2:00
5. SKILL> HSPU x 10

STRENGTH: {15 Min} 

UNI CHEST PRESS [20 Reps ea.]
SPLIT SQUAT [20 Reps ea.]
UNI ROW [20 Reps ea.]
UNI SLD [20 Reps ea.]

ASSIST:

OFF

WOD: OBSTACLE GRINDER [3 Trips through, then 2 timed rounds]
                        

HF Box Around (Down and Back) to JU & Over
ATW Knee Pops to Baby Crawl
TRX Swing Through
Vaults
Scissor Ladder
Plate Pusher (Down & Back)
UNI DB Snatch x 4 (2 Each Arm)
25 DU



CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
L-Sit x 15 sec x 4

Shoulder-Back-Knee Therapy



MONDAY AUGUST 11, 2014- WEEK 1> RECOVERY

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix
3. 500 M Row (Take Turns)
4. PLANK> Holding 1:00 F & B :30 Sides
5. SKILL> 3 Climbs

STRENGTH: {15 Min} 

OFF

ASSIST:

OFF

WOD: TRX TIME [& then some HooverBall!]
                        

45 Sec HS Hold
10 TRX Pistols (Each Leg)
45 Sec Capt Chair
20 TRX Push-Ups
45 Sec HS Hold
20 TRX Rows
45 Sec Capt Chair
10 TRX Lateral/ Front Raises (10 of Each Move)

Buy Out: 100 Jumping Jacks



CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
50 HL Sit-Ups

Shoulder-Back-Knee Therapy



FRIDAY AUGUST 8, 2014- WEEK 6

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix
3. 100 DU
4. PLANK>Unbalanced> Tripod, switch every 15 ec
5. SKILL> Split Jerk x 10

STRENGTH: {15 Min} 80% of Monday's Load! (EXCEPT SNATCH!!!)

SQUAT [PWU> Work up to 1RM] 
BENT ROW [PWU> Work up to 1RM] 
BENCH [PWU> Work up to 1RM] 
CLEAN [2 x 3] Warm up w/ Clean Complex!

ASSIST:

PU x 10-15 Strict + 20 Kipping or Butterfly + 10 MU (Scale> 15 Rope GU or Low Rings)

WOD: "Chip Slapped" [2:00 AMARAP]
                        

Rope Climb
Sled
Shooter
Sandbag GU
Box GO
V-Ups


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
L-Sit x :15 x 4

Shoulder-Back-Knee Therapy



WEDNESDAY AUGUST 6, 2014- WEEK 6

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix
3. 100 DU
4. PLANK>Spidey Plank & Spidey XO (Alternate every other rep) x 2:00
5. SKILL> Pistols x 20 ea. leg

STRENGTH: {15 Min} 80% of Monday's Load! (EXCEPT SNATCH!!!)

SQUAT [5 x 2] 
BENT ROW [5 x 2] 
BENCH [5 x 2] 
SNATCH [2 x 3] Warm up w/ Snatch Complex!

ASSIST:

PU x 10-15 Strict + 20 Kipping or Butterfly + 10-15 HSPU Strict + 5 Kipping

WOD: Steady State... 5K [Post time on the board]
                        

Run 13 Times around the building. Try to keep an even pace. WALK WHEN NECESSARY, but resume Jogging or Running every time you have caught your breath.


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
Weighted Sit-Ups x 25

Shoulder-Back-Knee Therapy



MONDAY AUGUST 4, 2014- WEEK 6

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix
3. MB> Lights on Lights Off-Corkscrew-Rainbow-Chest Pass Lunge x 5 each
4. PLANK>ATW HL x 2:00
5. SKILL> 2 Climbs

STRENGTH: {15 Min} Add 5 #

SQUAT [5 x 3] 
BENT ROW [5 x 3] 
BENCH [5 x 3] 
SLD [5 x 2] AND DL (5 x 1)

ASSIST:

PU +20 Kipping or Butterfly + Dips x 10-15 Strict

WOD: Couplet [EMOM> 11 Min]
                        

Push Jerk x 5 [M=135# W=78#]
Burpee-to-Box Jump x 5


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
T2B x 30

Shoulder-Back-Knee Therapy



FRIDAY AUGUST 1, 2014- WEEK 5

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix
3. 25 Push-Ups...25 Air Squats...25 TRX Rows...25 Toe Touchers
4. PLANK>Bird Dog x 2:00 (5 sec hold on each side)
5. SKILL>Clean Complex> then do [2 x 3] w scaled relative weight

STRENGTH: {15 Min} Max Work> Grab a Spotter!

SQUAT [PWU> 2 Rep Max] 
BENT ROW [PWU> 2 Rep Max] 
BENCH [PWU> 2 Rep Max] 
SLD [PWU> 2 Rep Max]

ASSIST:

Mu x 10 OR PU x 10 Strict +20 Kipping or Butterfly + Pistols x 10-15 Each Leg

WOD: COMPLEX [2-4-6-4-2> Split reps equally on each side. M=35# W=20#]
                        

KB or DB TGU to...
KB or DB Squat Clean to...
KB or DB Thruster

Buy Out: 200 DU (600 Singles)


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
L-Sit x 15 Seconds x 4 sets

Shoulder-Back-Knee Therapy



WEDNESDAY JULY 30, 2014- WEEK 4

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix
3. 500 m Row
4. PLANK>Iron Cross x 10 (Hands overhead x 5 sec + Hands out to sides x 5 sec= 1 Rep)
5. SKILL> Snatch Technique Prep> then do [2 x 3] w scaled relative weight

STRENGTH: {15 Min} If you missed Strength on Monday, do your 5 x 3 w added 5 #, otherwise perform below Rx @ 80% of Monday's Load! FORM MUST BE PERFECT!!!!!

SQUAT [5 x 2] 
BENT ROW [5 x 2] 
BENCH [5 x 2] 
SLD [5 x 1]

ASSIST:

PU x 10 Strict +20 Kipping or Butterfly + HSPU x 10-15 Strict

WOD: MetCon: AT + Steady State [3 Rounds for Time]
                        

400 Meter Run
10 Burpees
20 Split Jumps
400 Meter Run
20 WB
10 Weighted Rolling GU [M=35 W= 25] Scale as needed


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
30 K2E

Shoulder-Back-Knee Therapy



MONDAY JULY 28, 2014- WEEK 4

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix
3. 30 Burpees
4. PLANK>2:00 F&B...1:00 Sides
5. SKILL> Pistols x 20 ea. leg

STRENGTH: {15 Min} 

SQUAT [5 x 3] 
BENT ROW [5 x 3] 
BENCH [5 x 3] 
SLD [5 x 2] AND DL [5 x 1]

ASSIST:

PU (5 x 4 + 10 C2B & 10 Kipping)... Ring Dips x 10-15 Strict

WOD: "Chip oooo tle" [25 Each For Time]
                        

Clean and Jerk [M=150# W=88] USE PADS!!!
T2B
KBS [M=60# W=40#]
Box Jump [M=40" W= 30"]
Peg Board [Do a total of 25 holes] SCALED> Rope GU
OHS {M=98# W= 68#]


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
Weighted Sit-Up x 40

Shoulder-Back-Knee Therapy



FRIDAY JULY 24, 2014- WEEK 3

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix
3. 1200 Meter Run
4. PLANK>Unbalanced x 2:00
5. SKILL> OH Squat x 15

STRENGTH: {15 Min} 

SQUAT [PWU> 1 Rep Max] 
BENT ROW [PWU> 1 Rep Max] 
BENCH [PWU> 1 Rep Max] 
DL [PWU> 1 Rep Max]

ASSIST:

PU x 10-15 Strict + 20 Kipping... Dips x 10-15 Strict

WOD: "DIANE" [21-15-9 For Time]
                        

Deadlift [M= 225 W= 135]
HSPU

CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
20 T2B + 20 K2E

Shoulder-Back-Knee Therapy



FRIDAY JULY 18, 2014- WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each @ Hip Matrix
3. 100 DU
4. PLANK> HL x 4 ea side x 2:00
5. SKILL> 10 HSPU

STRENGTH: {15 Min} Add 5 #

SQUAT [5 x 4] 
BENT ROW [5 x 4] 
BENCH [5 x 4] 
SLD [5 x 4]

ASSIST:

PU x 10-15 Strict + 20 Kipping... Dips x 10-15 Strict

WOD: ROUNDER [Score rounds on the board.]
                        

4:00 Round 1
Row 250 m
Sled x Down and Back
4:00 Round 2
KBS x 5
180 Degree Pops x 10
4:00 Round 3
Burpees x 10
Farmer Walk Down and Back

CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
Weighted Sit-Ups x 15-20 + Rev Back Extension x 25

Shoulder-Back-Knee Therapy



WEDNESDAY JULY 16, 2014- WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each 
3. Hip Matrix
4. ATWP x 2:00 (F & B) 1:00 (Sides)
5. Clean Complex

STRENGTH: {15 Min} Do 80% of  Monday's/Tuesday's load!

SQUAT [5 x 2] 
BENT ROW [5 x 2] 
BENCH [5 x 2] 
UNI SLD [5 x 2]

ASSIST:

PU x 10-15 Strict + 20 Kipping.....Dips x 10-15 Strict

WOD: MetCon: BW Chipper [For Time!]
                        

100 DU
90 Jab Cross Combos (45 each side) Amber> Use pads under the edge of the kickstands to minimize noise. TY!:)
80 Mtn Climbers
70 Side to Side Box Pops 
60 Ali Shuffles (Agility Ladder> Each square is a rep)
50 HWU
40 K2E
30 KB Snatch
20 Push-Ups
10 TGU


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
Weighted Knee Ups & 25 Supermen

Shoulder-Back-Knee Therapy



MONDAY JULY 14, 2014- WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each 
3. Hip Matrix
4. ATWP x 2:00 (F & B) 1:00 (Sides)
5. Power Snatch Complex

STRENGTH: {15 Min} Increase load by 5 #. Partner up if necessary!

SQUAT [5 x 4] 
BENT ROW [5 x 4] 
BENCH [5 x 4] 
SLD [5 x 4]

ASSIST:

PU x 10-15 Strict + 20 Kipping.....Dips x 10-15 Strict

WOD: HybridLift [Do each movement for 1 rep. All 4 movements equal 1 Total Rep. Do 6 reps and then 20 WB shots = 1 Round >>> 3 Rounds for Time!]
                        

Squat Clean
Thruster
Alt. Lunge (w/ bar in rack position)
Push Jerk


CORE/THERAPY: {15 Min}

15-25 Weighted Calf Raises...50 Tib Raises
15-25 Weighted HL Sit-Ups & 25 Back Extensions

Shoulder-Back-Knee Therapy



FRIDAY JULY 11, 2014- WEEK 1

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each 
3. Hip Matrix
4. Spidey Planks and XO's x 25 ea.
5. 800 Meter Run

STRENGTH: {15 Min}

SQUAT [PWU to 3 Rep Max] 
BENT ROW [PWU to 3 Rep Max] 
BENCH [PWU to 3 Rep Max] 
DL [PWU to 3 Rep Max]

ASSIST:

SLED x 3 Round Trips + Dips x 10-15 Strict

WOD: EMOM 12 [DO the work in under a minute to score a point. All 12 rounds must be completed, regardless... }:-D]
                        

PU x 5
HSPU x 3
Pistols x 3 ea.


CORE/THERAPY: {15 Min}

15-25 Calf Raises...50 Tib Raises
:30 L-Sit x 4/ Bird Dogs x 15

Shoulder-Back-Knee Therapy



WEDNESDAY JULY 9, 2014- WEEK 1

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each 
3. Hip Matrix
4. Unbalanced Plank (Be a "Tri-Pod") x 2:00
5. Pull-Ups x 10-15 Strict (Followed by 20 Kipping) + Dips x 10-15 Strict

STRENGTH: {15 Min}

POWER SNATCH [2 x 5] USE PADS!!!
LUNGE [5 x 2] 
DB BENCH [5 x 2] 
1 ARM ROW [5 X 2] 


WOD: MetCon: 30-20-10 [:30 Slow, :20 Medium and :10 Fast. Rotate between stations each minute. Perform 3 Rounds.]
                        
Agility Ladder> 2 Step Tap
Box Jump
Cone-to-Cone Bear Crawl
Sprints
KB Swing


CORE/THERAPY: {15 Min}

15-25 Calf Raises...50 Tib Raises
100 Flutter Kicks

Shoulder-Back-Knee Therapy



MONDAY JULY 7, 2014- WEEK 1

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Hole Sits x 10 (:05 sec holds)
3. Front and Side Lunge Holds (2 seconds) x 5 ea. leg ea. direction
4. ATW Plank x 1:00 ea. side
5. Pull-Ups x 10-15 Strict (Followed by 20 Kipping) + Dips x 10-15 Strict

STRENGTH: {15 Min} DROP 10 LBS FROM YOUR 5 REP MAX OF THE PREVIOUS CYCLE!!!

BACK SQUAT [5 x 4] 
BENCH [5 x 4]
BENT ROW [5 x 4]
STIFF LEG DEAD (SLD) [5 X 4]  !


WOD: TABATA 2 [:30 Work :15 Rest x 6 Rounds. Score Worst Round!]
                        
Thrusters [M= 78-108# W= 48-68#]
Turkish Get Ups (TGU) [M= 30-45# W=18-26#]


CORE/THERAPY: {15 Min}

15-25 Calf Raises...50 Tib Raises
50 Weighted Sit-Ups

Shoulder-Back-Knee Therapy



MONDAY JUNE 30, 2014- RECOVERY WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Hole Sits x 10 (:05 sec holds)
3. See board

STRENGTH: {15 Min} 

LUNGE [12 x 1] 
DB UNI BENCH [12 x 1]
UNI ROW [12 x 1] !

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

OFF

WOD: "SIX FOR KICKS" [See the board...]
                        
Hurry!!!

CORE/THERAPY: {15 Min}

15-25 Calf Raises...50 Tib Raises
50 TT

Shoulder-Back-Knee Therapy



FRIDAY JUNE 27, 2014- RECOVERY WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Hole Sits x 10 (:05 sec holds)
3. See board

STRENGTH: {15 Min} 

UNI SQUAT CLEAN [15 x 1] 
DB UNI BENCH [15 x 1]
UNI ROW [15 x 1] !

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

PU [10-15 Reps Strict + 20 kipping]
Dips [10-15 Strict]

WOD: "AMAZING RACE" [See the board...]
                        
9 Challenges and only 1 winner! You've been here before...

CORE/THERAPY: {15 Min}

15-25 Calf Raises...50 Tib Raises
50 HL Sit-Ups

Shoulder-Back-Knee Therapy



WEDNESDAY JUNE 25, 2014- RECOVERY WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Hole Sits x 10 (:05 sec holds)
3. 25 WB Shots
4. Agility Ladder> Scissor Jumps x 6 Trips
5. Waiter Walk x 1:00 ea. arm
6. Spidey Planks x 25 + Spidey XO x 25

STRENGTH: {15 Min} USE YOUR 15 REP LOAD!!!

LUNGE [20 x 1] Each leg!
BENCH [20 x 1]
LM ROW [20x 1] USE PADS!!!

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

PU [10-15 Reps Strict + 20 kipping]
Dips [10-15 Strict]

WOD: "OBSTACLEASY" [Starting from the office/kids door> 3 trips through the course to warm up, then race. Set your time and then beat your time!]
                        
1. Tire Flip to middle of field and back. (beginners use tiny tires)
2. Sprint to the end of the gym (By the bathroom) and do Wall GO onto Mushy Mat.
3. Plate Farmer carry through the cage to the middle of the gym and back. [M= 45's W= 25's]
4. Sprint back to the middle of the gym and then do Paralyzer drags (to end of middle portion of the gym, in front of the rowers)
5. Turn right and do 10 Pullups. (Band people do Jumping PU)
6. Power Skip to the end of the gym (end at the rock wall) and then start over!

CORE/THERAPY: {15 Min}

15-25 Calf Raises...50 Tib Raises
50 V-Ups

Shoulder-Back-Knee Therapy



MONDAY JUNE 23, 2014- RECOVERY WEEK

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each + Hole Sits x 10 (:05 sec holds)
3. 800 Meter Run
4. Front & Side Lunge x 10 ea. + 5 Inchworms
5. Waiter Walk x 1:00
6. Burgs x 5 ea.

STRENGTH: {15 Min} [NEW GUIDELINES> Those still progressing on the 5 x 3, continue. Upon failing to reach 5 reps for all 3 sets, switch to a 3 x 3 and continue your weight progression. NOTE EXERCISE CHANGE! * (Partner Up. You go, your partner goes, repeat!)

BACK SQUAT [5 x 3]
BENCH [5 x 3]
SQUAT SNATCH [3 x 3] USE PADS!!!

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

PU [10-15 Reps Strict + 20 kipping]
Dips [10-15 Strict]

WOD: "Ashley Special" [5 Rounds for Time]
                        
Rower x 5 cal
Burpees x 25
DU x 50 (Or 150 singles)

CORE/THERAPY: {15 Min}

15-25 Calf Raises...50 Tib Raises
50 Wighted KU

Shoulder-Back-Knee Therapy



FRIDAY JUNE 20, 2014- WEEK 8 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each>>> Hole Sits x 10 (:05 sec holds)
3. HS Hold 1:00 >>> ATG Walking Lunge >>> 50 GM >>> TRX 1AR x 1;00 (Alt arms)
4. ATW Plank x 2 (1:00 each side)
5. UNI Stinky x 1:00

STRENGTH: {15 Min} [NEW GUIDELINES> Those still progressing on the 5 x 3, continue. Upon failing to reach 5 reps for all 3 sets, switch to a 3 x 3 and continue your weight progression. NOTE EXERCISE CHANGE! * (Partner Up. You go, your partner goes, repeat!)

SLED [Round Trip x 3] [M= Start at 135 W= Start at 90]
BENCH [5 x 3]
POWER SNATCH [3 x 5] USE PADS!!!

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

OHS [15 Reps]
Dips [10-15 Strict]

WOD: Triple Play [21-15-9 For Time]
                        
Push Jerk
PU
Stairs 

CORE/THERAPY: {15 Min}

15-25 Calf Raises...50 Tib Raises
50 Weighted Sit-Ups 

Shoulder-Back-Knee Therapy



WEDNESDAY JUNE 18, 2014- WEEK 8 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each>>> Hole Sits x 10 (:05 sec holds)
3. Burgs x 5 ea.
4. Side Planks x 1:00 each side
5. UNI Farmer ATW (1/2 trip right hand, 1/2 trip left hand)

STRENGTH: {15 Min} [NEW GUIDELINES> Those still progressing on the 5 x 3, continue. Upon failing to reach 5 reps for all 3 sets, switch to a 3 x 3 and continue your weight progression. NOTE EXERCISE CHANGE! * (Partner Up. You go, your partner goes, repeat!)

LUNGE [5 x 3]
BENCH [5 x 3]
CLEAN [3 x 5] USE PADS!!!

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

CU [10-15 Strict ]
Pistols [10-15 Strict each leg]

WOD: Couplet 10 [For Time (Buyout included)]
                        
HSPU [2-4-6-8]
Box Jumps [24-18-12-6]

Buyout: 100 DU & 100 HWU

CORE/THERAPY: {15 Min}

15-25 Calf Raises...50 Tib Raises
50 Bicycles

Shoulder-Back-Knee Therapy



MONDAY JUNE 16, 2014- WEEK 8 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 each>>> Hole Sits x 10 (:05 sec holds)
3. 800 Meter Run (2 Trips around the building)
4. Unbalanced Planks x 2:00 (Arm up for :15, leg up for :15, repeat on other side of body until time is up.)
5. Overhead (OH) Carry x 1:00

STRENGTH: {15 Min} [NEW GUIDELINES> Those still progressing on the 5 x 3, continue. Upon failing to reach 5 reps for all 3 sets, switch to a 3 x 3 and continue your weight progression. NOTE EXERCISE CHANGE! * (Partner Up. You go, your partner goes, repeat!)

SQUAT [5x3]
BENCH [5 x 3]
DL [5x 1] USE PADS!!!

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

PU [10-15 Strict + 20 Kipping]
Dips [10-15 Strict]

WOD: "Round Up" [15 Min AMRdAP]
                        
Row x 200 Meters
10 Jump Kicks (5 ea. leg)
Push-Ups x 15
T2B x 10

CORE/THERAPY: {15 Min}

15-25 Calf Raises...50 Tib Raises
50 Double Crunches (DC)

Shoulder-Back-Knee Therapy



FRIDAY JUNE 13, 2014- WEEK 7 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. 100 DU (or 100 singles)- 25 Push Ups- 25 TRX Rows
4. 35 Toe Touchers (TT)
5. Chest Carry x 1:00

STRENGTH: {15 Min} [NEW GUIDELINES> Those still progressing on the 5 x 3, continue. Upon failing to reach 5 reps for all 3 sets, switch to a 3 x 3 and continue your weight progression. NOTE EXERCISE CHANGE! * (Partner Up. You go, your partner goes, repeat!)

SLED >>> Down and Back x 3 [M= 135# W= 90#]
BENCH >>> One, 10 Rep Set
LM ROW >>> One, 10 Rep Set

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

OFF

WOD: "Filthy Fifty" [50 reps each for time. Complete all 50 at each station before moving on!]
                        
Box Jumps [24" Everyone]
JPU
KB Swing [M= 35-40# W= 18-26#]
Walking Lunge
K2E
Push Press [M= 45# Bar W= 38# bar]
Back Extensions (On the Heavy Blue box. Reverse extend by lying on top of box and raising and lowering legs.)
WB
Burpees
DU 

CORE/THERAPY: {15 Min}

15-25 Calf Raises...50 Tib Raises

Shoulder-Back-Knee Therapy



WEDNESDAY JUNE 11, 2014- WEEK 7 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. :15 Inchworms...:15 Good Mornings...:15 Side Lunges...:15 Bicycles (Obliques) x 3 Rounds
4. 30 Alternating Knees-to-Chest Plank Crunches

STRENGTH: {15 Min} [NEW GUIDELINES> Those still progressing on the 5 x 3, continue. Upon failing to reach 5 reps for all 3 sets, switch to a 3 x 3 and continue your weight progression. NOTE EXERCISE CHANGE! * (Partner Up. You go, your partner goes, repeat!)

LUNGE [5x3] OR, IF NECESSARY [3x3]
BENCH [5x3] OR, IF NECESSARY [3x3]
POWER CLEAN [3 x 3]  NO DROPS!!!

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

HSPU [10 Reps Strict]
Pistols [10-15 Ea. Leg]

WOD: MetCon: Speed Intervals + Steady State 
                        
WB x :10 FAST! >>> Captain Chair x :20 (4 Sets)
Front Kicks x :10 FAST! >>> Jab Cross x :20 SLOW! (4 sets)
Ladder: Snake Drill x :10 FAST! >>> 2 In 2 Out x :20 SLOW! (4 sets)
Box Vaults x :10 FAST! >>> Box Sit and Swirl x :20 SLOW! (4 sets)

BUYOUT> 1 Mile Run

CORE/THERAPY: {15 Min}

T2B x 25
15-25 Calf Raises...50 Tib Raises

Shoulder-Back-Knee Therapy



MONDAY JUNE 9, 2014- WEEK 7 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. Squat Snatch x 15 & Squat Clean x 15 (Barbell Only)
4. ATW Plank Holds x 2:00 Front & Back...:1:00 Sides

STRENGTH: {15 Min} [NEW GUIDELINES> Those still progressing on the 5 x 3, continue. Upon failing to reach 5 reps for all 3 sets, switch to a 3 x 3 and continue your weight progression. NOTE EXERCISE CHANGE! * (Partner Up. You go, your partner goes, repeat!)

SQUAT [5x3] OR, IF NECESSARY [3x3]
BENCH [5x3] OR, IF NECESSARY [3x3]
DL [5x 1]  

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

PU [10-15 Reps Strict + 20 Kipping]
Dip [10-15 Reps Strict]

WOD: 2:00 AMRpAP [Post scores]
                        
Row
Box Jump
KB Swing
Rope Climb
HRPshU

CORE/THERAPY: {15 Min}

K2E x 25
15-25 Calf Raises...50 Tib Raises

Shoulder-Back-Knee Therapy



FRIDAY JUNE 6, 2014- WEEK 6 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. 1 Mile Run
4. 50 Push-Ups

STRENGTH: {15 Min} [NEW GUIDELINES> Those still progressing on the 5 x 3, continue. Upon failing to reach 5 reps for all 3 sets, switch to a 3 x 3 and continue your weight progression. NOTE EXERCISE CHANGE! * (Partner Up. You go, your partner goes, repeat!)

LUNGE [5x3] OR, IF NECESSARY [3x3]
BENCH [5x3] OR, IF NECESSARY [3x3]
ROW [5x 3]  OR, IF NECESSARY [3x3]]

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

Pistol [10-15 Reps Strict ea. leg]
Climb [10-15 Reps Strict]

WOD: FRAN [21-15-9 For Time]
                        
Thruster
PU

CORE/THERAPY: {15 Min}

25 Spideys & 25 Spidey XO
15-25 Calf Raises...50 Tib Raises

Shoulder-Back-Knee Therapy



WEDNESDAY JUNE 4, 2014- WEEK 6 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. Lunge Holds [:05 each leg x 8 ea.
4. Squat Cleans w/ Barbell x 40 reps

STRENGTH: {15 Min} [NEW GUIDELINES> Those still progressing on the 5 x 3, continue. Upon failing to reach 5 reps for all 3 sets, switch to a 3 x 3 and continue your weight progression. NOTE EXERCISE CHANGE! * (Partner Up. You go, your partner goes, repeat!)

SQUAT [5x3] OR, IF NECESSARY [3x3]
BENCH [5x3] OR, IF NECESSARY [3x3]

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

PU [10-15 Reps Strict + 20 Kipping]
Dips [10-15 Reps Strict]

WOD: MetCon: Intermediate Intervals & Steady State [Everyone does the work together.]
                        
2 Minutes of Skating (Jump right and tap left leg behind right and vice-versa) (REST :30-:45)
2 Minute of TGU (Weight free)
Run 400 Meters

Weighted Farmer Walk ATW (Around the building. If grip weakens, set DB's on the ground and resume once able.)
40 HL Planks (Plank position, straight arms to elbows and then back to straight arms= 1 Rep)

2 Minutes Mtn Climbers (REST :30-:45)
2 Minutes Around the Gym Stink Bugs (New name for Bear Crawls)
Run 400 Meters


CORE/THERAPY: {15 Min}

30 T2B
50 Calf Raises...50 Tib Raises

Shoulder-Back-Knee Therapy



MONDAY JUNE 2, 2014- WEEK 6 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. 100 DU
4. Hole Sit x 10...HL Plank X 10...TRX Row x 10

STRENGTH: {15 Min} [NEW GUIDELINES> Those still progressing on the 5 x 3, continue. Upon failing to reach 5 reps for all 3 sets, switch to a 3 x 3 and continue your weight progression. NOTE EXERCISE CHANGE! * (Partner Up. You go, your partner goes, repeat!)

SQUAT [5x3] OR, IF NECESSARY [3x3]
BENCH [5x3] OR, IF NECESSARY [3x3]
*DL[5x1] OR, IF NECESSARY [3x3] 

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

OFF

WOD: "20 Chipped Teeth" [For Time]
                        
Team Play (2-3 Rowers)>Row 2000 meters (Switch every 200 meters)(Waiting rowers do JJ)

Burpee x 20
Climb x 2
K2E x 20
Shooter x 20
HSPU x 20
PU x 20

Team Play>Sled Push/BP x 10 (Each player does 1 trip)

CORE/THERAPY: {15 Min}

25 Weighted KU
15-25 Weighted Calf Raises...25 Tib Raises

Shoulder-Back-Knee Therapy



THURSDAY & FRIDAY MAY 29 & 30, 2014- WEEK 5 

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. High Hang Snatch x 20...Low Hang Squat Snatch x 10
4. 25 T2B

STRENGTH: {15 Min} [NEW GUIDELINES> Those still progressing on the 5 x 3, continue. Upon failing to reach 5 reps for all 3 sets, switch to a 3 x 3 and continue your weight progression. NOTE EXERCISE CHANGE! * (Partner Up. You go, your partner goes, repeat!)

SQUAT [5x3] OR, IF NECESSARY [3x3]
BENCH [5x3] OR, IF NECESSARY [3x3]
*LM ROW [5x3] OR, IF NECESSARY [3x3] 

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

CU [10-15 Strict]
HSPU [10-15 Strict]

WOD: Complex B+ [4 Rounds For Time. Use ]
                        
DB Snatch
Rev Lunge
DB Thruster
DB Front Squat
DB Push Jerk
x 6 ea.

IBR> 400 Meter Run

CORE/THERAPY: {15 Min}

25 Weighted KU
15-25 Weighted Calf Raises...25 Tib Raises

Shoulder-Back-Knee Therapy



TUESDAY MAY 27, 2014- WEEK 5 (PM CLASSES ONLY!!!)

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. :20 Jumping Jacks ... :20 Air Squats ... :20 Mtn Climbers ... :20 Jump Squats ... :20 Inchworms x 3 Rounds

STRENGTH: {15 Min} [NEW GUIDELINES> Those still progressing on the 5 x 3, continue. Upon failing to reach 5 reps for all 3 sets, switch to a 3 x 3 and continue your weight progression. NOTE EXERCISE CHANGE! * (Partner Up. You go, your partner goes, repeat!)

SQUAT [5x3] OR, IF NECESSARY [3x3]
BENCH [5x3] OR, IF NECESSARY [3x3]
*DL [5x3] OR, IF NECESSARY [3x3] USE PADS!!!

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

PU [10-15 Strict then 20 Kipping or Butterfly]
Dips [10-15 Strict]

WOD: MetCon: 30-20-10 [Slow, Medium, Fast x 3 Rounds]
                        
Cone S to S Slide (Set up 3 rows of 6 cones)
Rabbit Punches
Leap Frog (Set up 3 rows of 2 benches)
DU
Hand Box Walk Around (Set up 3 box groupings)

CORE/THERAPY: {15 Min}

25 HL Sit-Ups
15-25 Weighted Calf Raises...25 Tib Raises

Shoulder-Back-Knee Therapy



WEDNESDAY MAY 21, 2014- WEEK 4

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. Side Lunge x 10 ea.
4. TRX Row x 10
5. Bench Vaults x 25
6. Good Mornings x 25

STRENGTH: {15 Min} [Add 1-5 lbs to your previous day's weight loads.(Partner Up. You go, your partner goes, repeat!)

OFF

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]

OFF

WOD: MURPH [Newbies do 1/2 of everything. Veterans...For Time!] 
[YOU MAKE BREAK THE REPS UP HOWEVER YOU'D LIKE!]
                        
1 Mile Run

100 PU
200 PshU
300 Air Squats 

1 Mile Run

CORE/THERAPY: {15 Min}

OFF

Shoulder-Back-Knee Therapy



MONDAY MAY 19, 2014- WEEK 4

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. 50 DU
4. Leg Swings x 10 ea. (Forward and Sideways)
5. 1 Min Pushup x 2 (Take :30 to lower and :30 to raise)
6. Iron Cross Plank x 6 (Hold arms overhead for :05 then out to the side for :05)
7. UNI Farmer x 1:00 

STRENGTH: {15 Min} [Add 1-5 lbs to your previous day's weight loads.(Partner Up. You go, your partner goes, repeat!)

BACK SQUAT [5x3]
BENCH [5x3]
DB CLEAN [5x3]

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]
PU x 10-15 Strict + 20 Kipping
Dips x 10-15 Strict

WOD: "Dos Minutos, Por Favor" [Every 2 minutes do the following tasks for 16 minutes. Score # of completed rounds.]
                        
1. Wall Go x 4
2. HWU x 10
3. Pick Up and Drop Off (Cone-to-cone [15 ft]> Grab one Big KB, move to opposite cone and trade for one medium KB to take back to original cone.)
4. Mushy Butt Scoot x 2 trips
5. Ladder Drill> 2 in 2 out x 2 trips


CORE/THERAPY: {15 Min}

20 Bikes> 20 KU> 20TT
Calf x 15-25 Weighted... Tib x 100

Shoulder-Back-Knee Therapy



FRIDAY MAY 16, 2014- WEEK 3

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. Spiderman Lunge x 10 ea. side> Take foot to ear in Spidey Plank position.
4. Diamond Push-Ups x 20
5. 50 Flutter Kicks
6. OH Carry x 1:00 

STRENGTH: {15 Min} [Add 1-5 lbs to your previous day's weight loads.(Partner Up. You go, your partner goes, repeat!)

BACK SQUAT [5x3]
BENCH [5x3]
DB CLEAN [5x3]

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]
PU x 10-15 Strict + 20 Kipping
Dips x 10-15 Strict

WOD: Level Drop [Hardest exercises, First Round. Intermediate exercises, Second Round. Easiest exercises, Third Round.  Do 15 reps for each exercise...For Time!]
                        
1. Horn Dip 2. Bench Dip 3. Paralette Dip
1. Weighted Box Jump [M=10# W=5#] 2. Box Jump 3. Step Up
1. Strict PU 2. Pull-Up 3. JPU
1. T2B 2. K2E 3. Box Crunch


CORE/THERAPY: {15 Min}

ATWP x 1:00 each side
Calf x 15-25 Weighted... Tib x 70

Shoulder-Back-Knee Therapy



WEDNESDAY MAY 14, 2014- WEEK 3

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. Barbell Burgs x 5 ea. (See the board) (Newbies use PVC Pipe! Struggling with form? PVC Pipe!)
4. Hole Sits x 10 (Sit at the bottom of the Air Squat position for :15 each rep.)
5. 25 Weighted Sit-Ups
6. Stinky Baby Carry x 1:00 

STRENGTH: {15 Min} [Add 1-5 lbs to your previous day's weight loads.(Partner Up. You go, your partner goes, repeat!)

BACK SQUAT [5x3]
BENCH [5x3]
DB CLEAN [5x3]

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]
CU x 10-15 Strict 
HSPU x 10-15 Strict

WOD: "Quadraped" [3-6-9-12-15...For Time!]
                        
Mushy Mat Burpees 
1 Arm KB Swing (each side does same reps)
K2E
WB

BUYOUT: 1 Mile Run

CORE/THERAPY: {15 Min}

Spidey Crunches x 25
Calf x 70... Tib x 70

Shoulder-Back-Knee Therapy



MONDAY MAY 12, 2014- WEEK 3

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. 2:00 Captain Chair
4. Kickbag Chest Shoves x 25
5. 3:00 Plank
6. Farmer Carry x 1:00 

STRENGTH: {15 Min} [Add 1-5 lbs to your previous day's weight loads.(Partner Up. You go, your partner goes, repeat!)

BACK SQUAT [5x3]
BENCH [5x3]
DB CLEAN [5x3]

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]
PU x 10-15 Strict + 20 Kipping 
Dip x 10-15 Strict

WOD: "San Quint a Ton" [3 Rounds for Time]
                        
Steep 1 Arm TRX Rows x 10 ea. side
Squat Clean x 8 [M=128 W= 78] DO NOT DROP BARS!!! If you cannot maintain control throughout each set, the weight is too heavy!
Sled Push x 60 steps [M=135 W=80]
HSPU x 5 (If modifying you must do 15 reps!)
Rope Climb x 2 [Scaled version> Rope GU x 6] GO SLOW!!!


CORE/THERAPY: {15 Min}

V-Ups x 25
Calf x Weighted 15-25... Tib x 70

Shoulder-Back-Knee Therapy



FRIDAY MAY 9, 2014- WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. NEXT LEVEL>>> 20 TRIPLE UNDERS (TU)... Everyone else 40 DU...
4. Hand release PshU x 25
5. Knee Up x 20...Bike x 20...TT x 20
6. Waiter Walk x 1:00 ea. arm

STRENGTH: {15 Min} [LIGHTEN UP, TODAY! Do 1 set each exercise of 12 reps(Partner Up. You go, your partner goes, repeat!)

BACK SQUAT [12 rep set]
BENCH [12 rep set]
DB CLEAN [12 rep set]

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]
PU x 10-15 Strict + 20 Kipping 
Dip x 10-15 Strict

WOD: "My 25 Cents Worth" [For Time]
                        
Shooters (Use Paralettes OR Boxes) x 25
1 Climb
Walking Lunges x 25 ea. leg
1 Climb
One Arm HL Plank (Trade arms every other rep)
1 Climb
Bar IR x 25
1 Climb
Mtn Climbers x 25
1 Climb
Rower x 250 Meters 



CORE/THERAPY: {15 Min}

Weighted Sit-Ups x 25
Calf/Tib Raise x 60/60

Shoulder-Back-Knee Therapy



WEDNESDAY MAY 7, 2014- WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. MB Moves: Rainbow-Corkscrew-Lights On/Off-Halo x 5 ea.
4. HWU x 25
5. HL Sit-Ups x 50
6. UNI Chest Carry x 1:00 ea. arm

STRENGTH: {15 Min} [Add 1-5 lbs to your previous day's weight loads.(Partner Up. You go, your partner goes, repeat!)

BACK SQUAT [5x3]
BENCH [5x3]
DB CLEAN [5x3]

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]
CU x 10-15 Strict 
HSPU x 10-15 Strict

WOD: "Down Town Frown" [22-16-10 For Time]
                        
DB Snatch (Split the reps evenly between right and left arm.) [M=40-50# W= 25-35#]
Chest to Bar PU (Scaled version> Banded PU)
Pistols (Split the reps evenly between right and left leg.) (Scaled version> TRX or Box/ Bench Pistols)
Sprints (Half the field, down= 1 rep, back= 2 reps etc.)



CORE/THERAPY: {15 Min}

25 T2B & 25 K2E
Calf/Tib Raise x 60/60

Shoulder-Back-Knee Therapy



MONDAY MAY 5, 2014- WEEK 2

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. Alt. Lunge x 10 ea.
4. Push-Ups x 25
5. Flutter Kicks x 25
6. UNI Farmer x 1:00 ea. arm

STRENGTH: {15 Min} [Add 1-5 lbs to your previous day's weight loads.(Partner Up. You go, your partner goes, repeat!)

BACK SQUAT [5x3]
BENCH [5x3]
DB CLEAN [5x3]

Secondary Lifts: [Upon reaching 15 reps, either add weight and decrease bands/band sizes]
PU x 10-15 Strict then do 20 Kipping
Dips x 10-15 Strict

WOD: TABATA [:20 Work :10 Rest, 8 rounds. Score worst round.]
                        
Jumping Push Up (Explosive push-up from ground to 45# plates and back down and repeat.) (Scaled version> HWU to push-up and then back down and repeat.)
Box Jumps
Weighted RGU (Scaled version> BW RGU)

BUYOUT>>> 50 Burpees   ]:-D


CORE/THERAPY: {15 Min}

3:00 Plank ... 1:00 Side Planks ... 3:00 Posterior Plank
Calf/Tib Raise x 15-25 Weighted/60

Shoulder-Back-Knee Therapy



FRIDAY MAY 2, 2014- WEEK 1

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. Ali Shuffle x 5
4. Gorilla Drill x 10
5. X Over Crunch x 20
6. OH Carry x 1:00
7. Cone BT x 10

STRENGTH: {15 Min} [Add 1-5 lbs to your previous day's weight loads.](Partner Up. You go, your partner goes, repeat!)

BACK SQUAT [5x3]
BENCH [5x3]
DB CLEAN [5x3]

Secondary Lifts:
PU x 10-15 Strict then do 20 Kipping
Dips x 25

WOD: "It's Complicated" [Each station is a 2:00 Rounder. Score rounds per station.]
                        
Station 1
Thruster x 4
DU x 10
Station 2
KB Swing x 4
Box GO x 2
Station 3
Sled Push x Push/BP
:20 L-Sit
Station 4
HSPU x 4
IR x 8



CORE/THERAPY: {15 Min}

50 Mat Crunches
Calf/Tib Raise x 15-25 Weighted/50

Shoulder-Back-Knee Therapy



WEDNESDAY APRIL 30, 2014- WEEK 1

MOBILITY/WARM UP: {10 Min}

1. IYWOTML 
2. PVC Pipe Shoulder Rolls x 10 ea.
3. Lunge Holds x 10 (:10 ea. leg)
4. Stationary Inchworm x 10
5. Good Mornings x 20
6. Stinky Baby Carry x 1:00
7. 50 Jumping Jacks

STRENGTH: {15 Min} [Add 1-5 lbs to your first day's weight loads.](Partner Up. You go, your partner goes, repeat!)

BACK SQUAT [5x3]
BENCH [5x3]
DB CLEAN [5x3]

Secondary Lifts:
CU x 10-15 Strict
HSPU x 10-15

WOD: Complex J [Unilateral Work> Right side through then Left side through x 8 reps each side....For Time]
                        
TGU to a standing position
Box Step Up to Press
Squat Clean
Reverse Lunge


CORE/THERAPY: {15 Min}

Plank x 2:30... Side Planks x :45....Posterior Plank x 2:30
Calf/Tib Raise x 50/50

Shoulder-Back-Knee Therapy



MONDAY APRIL 28 2014- WEEK 1

MOBILITY: {10 Min}

IYWOTML 
PVC Pipe Shoulder Rolls x 10 ea.
Air Squat Holds x 10 (:10 holds)
HL PshU Planks x 20
Bird Dogs x 20
Farmer Carry x 1:00

WARM-UP: {10 Min}

Dips x 25
Pistols x 10 each leg
Pull-Ups x 10-15 Strict then 10-20 Kipping

STRENGTH: {15 Min} [REPS X SETS> Use your 15 Rep Loads, this week!](Partner Up. You go, your partner goes, repeat!)

BACK SQUAT [5x3]
BENCH [5x3]
DB CLEAN [5x3]

WOD: "Max Out" [2:00 AMRpAP. Post Scores to Board.]
                        
Push Jerk [M=68-88# W=38-58#] (If you have not previously used the Rx weights, you must use lighter loads!!!)
DU (Scaled>Singles)
T2B (Scaled> Box Crunch or K2B or K2C)
Row [Meters]

CORE/THERAPY: {15 Min}

HL Sit-Ups x 35
Calf/Tib Raise x 15-25 Weighted/50

Shoulder-Back-Knee Therapy



FRIDAY APRIL 25, 2014- "HEAVEN" WEEK 

WARM-UP: {10 Min}

IYWOTML 

MOVEMENT: Side-to-Side Fence Hop Overs-Diamond Push Ups-Plank Rows-Double Crunch-Squat Thrust-Superman Back Ext.-Air Squats x 20 ea.

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

Pull Ups/Pistols/Dips/T2B x 20 ea.

WOD: "Beaker" [10-20-30 For Time]
                        
DB Thruster (Use either DB's or KB's) [M=50 to 60# W=18 to 36#]
Box Jump/Vault (Combo Rep)
Toe Touchers
Field Sled Rows (Using the strap, pull the sled toward you, using a hand-over-hand pulling style. Once you have done a pull with each hand, you have done 1 rep. When the sled reaches you, back up and straighten the strap.)
Cone-to-Cone Bear Crawl (Walk off 20 feet for cone distance)


CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (DU x 50)
Carries> OFF 
Calf/Tib Raise x 40/40

Shoulder-Back-Knee Therapy



WEDNESDAY APRIL 23, 2014- "HEAVEN" WEEK 

WARM-UP: {10 Min}

IYWOTML 

MOVEMENT: Stationary Inchworm x 15-Side Lunge x 10 ea. leg-Good Mornings x 20-Butt Kickers x 10 ea. leg-Squat Thrust x 10-DC x 25

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

OFF

WOD: "4 on the Floor" [Do a station then mark it off on the board. Complete for time!]
                        
Max Box Jumps
Pipe Slider Climb
HSPU
Burpee
High Low PU
KB Swing
Spidey XO
T2B
HWU
Cargo Climb
MU
DB Snatch (Each Arm)
WB
K2E
Split Jumps
IR
PshU
GU
Ladder Climb
CU
Field Sprint
Box Back Extensions
Rock Climb
Bird Dogs
Wall Ups
Wall GO
DB Clean
TGU (No weight, 4 ea. side)
V-Ups
1 Leg Dead (4 ea. side)


CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (OFF)
Carries> OFF 
Calf/Tib Raise x 15/15

Shoulder-Back-Knee Therapy



MONDAY APRIL 21, 2014- "HEAVEN" WEEK 

WARM-UP: {10 Min}

IYWOTML 

MUSHY MAT: Butt Scoots-Knee Pops-Side Rolls-Baby Crawls x 4 Trips ea. + 5 Spidey Crunches after ea. Trip

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

OFF

WOD: TRX 2 [1-10 For Time]
                        
TRX Press
TRX Jump Squats
TRX Row
TRX Shoulder Complex (Raises)

IBR: Sled Push/BP x 1 Trip [M= 90# W= 45#]...20 DU...20 Snap Kicks...100 Meter Row

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (OFF)
Carries> OFF 
Calf/Tib Raise x 15/15

Shoulder-Back-Knee Therapy



FRIDAY APRIL 18, 2014- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

100 DU or 300 Singles

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [PWU>2-1]
SUITCASE SQUAT OR DL [PWU>2-1]   USE PADS!!! NO DROPS!!!
BENT ROW  [PWU>2-1]  USE PADS!!! NO DROPS!!!

WOD: LADY> Cindy [20 Min Rounder. Score total Rds.]
                        
5 PU
10 PshU
15 Air Squats

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pistols x 20 & L-Sits x :45)
Waiter Walk x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/100

Shoulder-Back-Knee Therapy



WEDNESDAY APRIL 16, 2014- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

Sled Push/BP x 5 [M=135 W=80] [Everyone waiting in line for their turn must be in a plank position. Go back to the plank after each turn!]

POWER/OLY: {10 Min}

High Hang Snatch x 12  USE PADS!!! NO DROPS!!!

STRENGTH: {15 Min}

BENCH [10 & 6 Rep Sets]
LUNGE [3:00 AMRpAP
LM ROW  [10 & 6 Rep Sets]  USE PADS!!! NO DROPS!!!

WOD: HERO> Taylor [4 Rounds for Time]
                        
Burpee MU x 5 [Scaled> Burpee PU x 15]
400 Meter Run

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (HSPU x 10)
Stinky Baby x 1:00-1:30
Calf/Tib Raise x 100/100

Shoulder-Back-Knee Therapy



MONDAY APRIL 14, 2014- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

BODYWEIGHT: Alt Lunge-PshU Holds (3 sec at the bottom)-Plank Rows-Mtn Climbers-Good Mornings x 20 ea. + 1:00 Handstand Hold

POWER/OLY: {10 Min}

High Hang Clean x 12  USE PADS!!! NO DROPS!!!

STRENGTH: {15 Min}

DB BENCH [3:00 AMRpAP]
BACK SQUAT [10 & 6 Rep Sets]  USE PADS!!! NO DROPS!!!
1 ARM ROW  [3:00 AMRpAP

WOD: "Fear and Loathing at PSCF" [100 Reps Each...Go!] [Rookies and Intermediates>50 Reps Each]
                        
Ring Dips [Anyone who hasn't done Ring Dips must scale with Dip Horns or Box Dips]
Pistols [50 ea. Leg] [Scale with Bench/ Box Pistols or TRX supported Pistols]
PO [Keep elbows in!]
Weighted MB Knee-Up [Pinch MB between the knees/calves and roll pelvis toward the rib cage.]

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (MU x 10 & 50 DU)
UNI Farmer ATW x 400 meters [Switch hands as you fatigue. Work your way around the building.]
Calf/Tib Raise x 15-25 Weighted/100

Shoulder-Back-Knee Therapy



FRIDAY APRIL 11, 2014- HARD WEEK 

WARM-UP: {10 Min}

IYWOTML 

MED BALL THROWS: Grab a partner and play catch...OH-Chest-Side Granny-Slams x 6 ea. (if odd man out out, play catch w/ "Casper the Ghost" and FETCH!) NO WALL SHOTS!

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [PWU>3, 2]
SUITCASE SQUAT OR DEADLIFT (Perfect Form with DL weight selected or switch back to Suitcase Squats!) [PWU>3, 2]  USE PADS!!! NO DROPS!!!
BENT ROW  [PWU>3, 2

WOD: "Vice Grip" [3 Rounds for Time]
                        
Press x 8 [M= 85-88# W= 48-53#]
Side Box Jump x 5 ea. side (10 total)
50 HL Sit-Ups
50 DU
400 Meter Run w/ Weights [M= 15# DB's W= 5# Plates or 10# DB's]


CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (HSPU x 20)
OH Carry x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/75

Shoulder-Back-Knee Therapy



WEDNESDAY APRIL 9, 2014- HARD WEEK 

WARM-UP: {10 Min}

IYWOTML 

1 Mile Run

POWER/OLY: {10 Min}

POWER SNATCH [12 Reps] (With Pads! No Drops!!)

STRENGTH: {15 Min}

BENCH [11 Reps & 7 Reps]
BACK SQUAT  [11 Reps & 7 Reps]
1 ARM ROW  [11 Reps & 7 Reps

WOD: MetCon: Obstacle Circuit  [2 Lanes> Do 4 Rounds through, continuously. On the 5th round, race for best time! Post 5th round times on the board.] 
                        
Snake Drill (Start at Office Door on field)
Crab Walk (to Mid Field)
Vaults (Over Green Boxes then Blue Boxes)
Rope Climb (Or 3 Rope GU)
Mushy Mat Knee Pops (Down the side of the big Mushy)
Cone S2S Slide (From Rock Wall to DB's)
Rabbit Hop (to Member Door)
Stinky Baby Walking Lunge (From Rowers to the Big Cage...M=25# plate W=15# plate)
Do 10 Pull-Ups (On the big cage) (Or steep TRX Rows) 

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (HSPU x 20)
Chest Carry x 1:00-1:30
Calf/Tib Raise x 75/75

Shoulder-Back-Knee Therapy



MONDAY APRIL 7, 2014- HARD WEEK 

WARM-UP: {10 Min}

IYWOTML 

Jumping Jacks x 50-Inchworms x 10-Good Mornings x 50-Air Squats x 50-Plank Jacks x 50

POWER/OLY: {10 Min}

CLEAN & JERK [12 Reps] (With Pads! No Drops!!)

STRENGTH: {15 Min}

DB BENCH [2:30 AMRpAP]
SPLIT SQUAT  [2:30 AMRpAP]
LM ROW  [2:30 AMRpAP] (With Pads! No Drops!!)

WOD: "Adrenal Tap" [For Time] 
                        
Start w/ either 40 JPU or 30 Shooters then switch!

OH Squat x 40 [M=95 W=58 Scale if you haven't previously used these weights!!! (With Pads! No Drops!!)
Weighted RGU x 30 [M=45 W=25 Scale if you haven't previously used these weights!!!]
T2B x 20

End w/ either 500 Meter Row or 15 Field Sprints then switch!

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (MU x 10 and L-Sits x :30 Holds)
Farmer Walk x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/75

Shoulder-Back-Knee Therapy



FRIDAY APRIL 4, 2014- MODERATE WEEK 

WARM-UP: {10 Min}

IYWOTML 

TRX: Presses-Squats-Rows-Shoulder Complex-Mtn Climbers x 25 ea.
+
2:00 Unbalanced Plank (Right Arm/ Left Leg Up and then switch at the 1:00 mark.)

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [PWU>5]
DB FRONT SQUAT  [PWU>5]
BENT ROW  [PWU>5] (No Drops!!)

WOD: "Chippy Kayay" [2 Rounds For Time.] 
                        
25 Clapping PshU (Scaled= Knee based or Reg. PshU)
20 Side Kicks (ea. leg)
250 Meter Row
35 Plank XO
1 Min Captain's Chair
10 Wall GO

BUYOUT: 800 Meter Run

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (DU x 50 and Pistols x 10-20)
UNI Waiter Walk x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/50

Shoulder-Back-Knee Therapy



WEDNESDAY APRIL 2, 2014- MODERATE WEEK 

WARM-UP: {10 Min}

IYWOTML 

Sled Circuit> [M= 90, 135, 180# ..... W= 45, 90, 135#] Line up and everyone does 2 trips (Push/BP) at each weight load. 
+
50 HL Sit-Ups

POWER/OLY: {10 Min}

POWER SNATCH [10-8] (NO DROPS! Use Pads!!!)

STRENGTH: {15 Min}

DB BENCH [12-8]
BACK SQUAT  [12-8]
LM ROW  [12-8]

WOD: "Sweet Sizzle Deuce" [4 Rounds For Time.] 
                        
TGU x 12 [M= 35# W= 20#]
DU x 40

IBR: Do a climb on any station!

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pull-Ups x 25-50 and HSPU x 10-20)
UNI Stinky Carry x 1:00-1:30
Calf/Tib Raise x 50/50

Shoulder-Back-Knee Therapy



MONDAY MAR 31, 2014- MODERATE WEEK 

WARM-UP: {10 Min}

IYWOTML 

Down-the-Rack DB Snatch [M> Start at 25# and work up. W> Start at 15# and work up.]
2:00 Plank Front and Back and :30 on both sides.

POWER/OLY: {10 Min}

POWER CLEAN [10-8]

STRENGTH: {15 Min}

DB BENCH [2:00 AMRpAP]
LUNGE  [2:00 AMRpAP]
UNI ROW  [2:00 AMRpAP]

WOD: "Trip the Lights" [10-15-20-15-10 For Time.] 
                        
KB Swing
Pull-Ups
Box Jumps

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
UNI Farmer Carry x 1:00-1:30
Calf/Tib Raise x 25/25

Shoulder-Back-Knee Therapy



FRIDAY MAR 28, 2014- RECOVERY WEEK 

WARM-UP: {10 Min}

IYWOTML 

100 DU or 300 Singles

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

UNI BENCH x 15
LUNGE x 15
UNI ROW x 15

WOD: Open Workout 14.5 [21-18-15-12-9-6-3 For Time] 
                        
Thrusters
Bar Facing Burpees

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
Calf/Tib Raise x 25/25

Shoulder-Back-Knee Therapy



WEDNESDAY MAR 26, 2014- RECOVERY WEEK 

WARM-UP: {10 Min}

IYWOTML 

25 K2E- 25 Supermen- 25 Air Squats- 25 Diamond Push Ups- 25 1 Arm TRX Rows- 25 GU

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

OFF

WOD: MetCon: Intervals [Every Minute>:30 Sec Work :30 Sec Rest] 
                        
2 Out 1 In Ladder Drill x 3 Min of Intervals
1 Climb OR 3 Rope GU
HWU x 3 Min of Intervals
1 Climb OR 3 Rope GU
Cone S to S Slide x 3 Min of Intervals
1 Climb OR 3 Rope GU
Sled Push/BP x 3 Min of Intervals
1 Climb OR 3 Rope GU

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
Calf/Tib Raise x 25/25

Shoulder-Back-Knee Therapy



MONDAY MAR 24, 2014- RECOVERY WEEK 

WARM-UP: {10 Min}

IYWOTML 

Farmer & OH Carry (Around the Building x 1 ea.) + 3:00 ATW Plank (Rotate sides every 15 sec.)

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

OFF

WOD: MetCon: "Chiperoo" [Make your way through every station for time.] 
                        
Plyo Corkscrews & Rainbows x 20 ea.
Mat Scoot ATW (Scoot around the ENTIRE field)
40 Bikes 
30 Jab Cross Snap Kick Combos (Ea. Side)
75 Push-Ups
30 S-to-S Box Hops
1 Min Handstand Hold
TRX IR x 80 (40 Elbow High Grip, 40 Elbow Low Grip)
1200 Meter Run

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
Calf/Tib Raise x 25/25

Shoulder-Back-Knee Therapy



FRIDAY MAR 21, 2014- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

25 Wall Walk Ups - 25 Alt Lunges - 50 HL Sit-Ups - 50 Good Mornings

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [PWU>2-1]
SUITCASE SQUAT [PWU>2-1]
LM ROW [PWU>2-1]

WOD: Open Workout 14.4 [14 Min AMRd/RpAP] 
                        
Rower x 60 Cal
T2B x 50
WB x 40 [M=20#  W= 14#]
Power Clean x 30 [M= 135#  W=95#]
MU x 20 

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
Waiter Walk x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/100

Shoulder-Back-Knee Therapy



WEDNESDAY MAR 19, 2014- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

100 DU (Or 300 Singles)

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

DB BENCH [PWU>8]
SPLIT SQUAT [PWU>8]
BENT ROW [PWU>8]

WOD: "Fight Gone Bad" [3 Rounds, rotate on the min. Score each station for each round. Total sum of everything is your score.] 
                        
WB [M=18-20#  W= 14-16#]
Power Clean [M=108#  W=68#]
Box Jump [M=22"  W= 18']
Push Press [M= 78#  W=48#]
Row [Calories]

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
UNI Stinky Carry x 1:00-1:30
Calf/Tib Raise x 100/100

Shoulder-Back-Knee Therapy



MONDAY MAR 17, 2014- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

1 Mile Run

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [3:00 AMRpAP]
BACK SQUAT [3:00 AMRpAP]
TRX ROW [3:00 AMRpAP]

WOD: 3:00 AMRpAP [Log your scores] 
                        
Thrusters [M=108# W=68#]
Weighted V Ups [M=40# W=25#]
PU
Incline PshU [M= 22" W= 12"]
Sprints [Field Length]

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
UNI Farmer Carry x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/75

Shoulder-Back-Knee Therapy



FRIDAY MAR 14, 2014- HARD WEEK 

WARM-UP: {10 Min}

IYWOTML 

50 Push-Ups-50 Air Squats-50 TRX Rows-50 HL Sit-Ups-25 Bird Dogs

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [PWU by 2's to 2 Rep Max + 8]
SUITCASE SQUAT [2:30 AMRpAP]
LM ROW [PWU by 2's to 2 Rep Max + 8]

WOD: Open Workout 14.3 [8 Min AMRpAP. Climb the Ladder as high as you can... >:-)] 
                        
DL x 10 (M=135# W=95#)
Box Jump x 15 (M=24" W=20")
DL x 15 (M=185# W=135#)
Box Jump x 15 (M=24" W=20") 
DL x 20 (M=225# W=155#)
Box Jump x 15 (M=24" W=20")
DL x 25 (M=275# W= 185#)
Box Jump x 15 (M=24" W=20")
DL x 30 (M=315# W=205#)
Box Jump x 15 (M=24" W=20")
DL x 35 (M=365# W=225#)
Box Jump x 15 (M=24" W=20")

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
OH Carry x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/75

Shoulder-Back-Knee Therapy



WEDNESDAY MARCH 12, 2014- HARD WEEK 

WARM-UP: {10 Min}

IYWOTML 

LADDER: 2 Step Tap- 2 In 2 Out- Snake Drill- 2 Fwd 1 Bck x 4 Trips ea.

POWER/OLY: {10 Min}

SQUAT CLEAN [9 & PWU to 1]
SQUAT SNATCH [9 & PWU to 1]

STRENGTH: {15 Min}

OFF

WOD: MetCon: EMOM [For 12 Min]
                        
Shooter x 2
Weighted Sit-Up x 4
Pullover-to-F Squat x 6
Sled Drag x 1

Buy Out- 50 WB Shots

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1, spend 5 min. completing)
Chest Carry x 1:00-1:30
Calf/Tib Raise x 75/75

Shoulder-Back-Knee Therapy



MONDAY MAR 10, 2014- HARD WEEK 

WARM-UP: {10 Min}

IYWOTML 

Power Skips x 4 Trips (Down and Back)-GU x 8-Side Skips x 4 Trips (Down and Back)-Inchworm x 2 Trips (Down and Back)-Jump Squats x 10-Army Crawl x 2 Trips (Down and Back)

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

DB BENCH [2:30 AMRpAP]
SUITCASE SQUAT [PWU by 2's to 2 Rep Max + 8]
LM ROW [2:30 AMRpAP]

WOD: DUAL WOD> "Quad Trip" [WOD 1= 15-10-5 for time. WOD 2= 3 Rounds for time. ] 
                        
Curtis P (KB Clean & Jerk to Hand Walkout Push-Up, repeat) [M= 52# W=36#]
Reverse Lunge
Pull-Up
SLD

Then...

Rower x 350 m
DU x 50
Magoo (Squat Thrust-to-Push Up-to-Box Jump Up & Over-to-Box Dip-to-Box Swirl back to Start position) x 5


CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
Farmer Carry x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/75

Shoulder-Back-Knee Therapy



FRIDAY MAR 7, 2014- MODERATE WEEK 

WARM-UP: {10 Min}

IYWOTML 

Partner Up (if necessary)> KickBox: (1st Person) Front Kick-Jab Cross-Snap Kick-Hooks x 20 ea. (2nd Person) ATWP w High Lows :20 sec on each side until 1st person is done with their Kick bag.

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [PWU by 3's to 3 Rep Max + 9]
BACK SQUAT [2:00 AMRpAP]
BENT ROW [PWU by 3's to 3 Rep Max + 9]

WOD: Open Workout 14.2 [Round 1> 0:00 to 3:00= 10 reps each x 2. Round 2> 3:00-6:00= 12 reps each x 2. Round 3> 6:00-9:00=14 reps each x 2...Etc.] 
                        
OH Squat [M=95 W=65]
Chest-to-Bar PU

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
Waiter Walk x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/50

Shoulder-Back-Knee Therapy



WEDNESDAY MARCH 5, 2014- MODERATE WEEK 

WARM-UP: {10 Min}

IYWOTML 

800 Meter Run

POWER/OLY: {10 Min}

SQUAT CLEAN [10 & PWU to 3]
SQUAT SNATCH [10 & PWU to 3]

STRENGTH: {15 Min}

OFF

WOD: MetCon: "CardiCore Kicker" [For Time]
                        
Row 500 Meters then do a 3:00 Plank
Sprint then BackPetal the field (end-to-end) x 15 followed by 50 Mat Crunches
20 Canyon Runs then 75 IR
20 K2E then 15 HSPU

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1, spend 5 min. completing)
UNI Stinky Baby Carry x 1:00-1:30
Calf/Tib Raise x 50/50

Shoulder-Back-Knee Therapy



MONDAY MAR 3, 2014- MODERATE WEEK 

WARM-UP: {10 Min}

IYWOTML 

PLYOBALL: Lightning Bolt-Sweeper-LOLO-Doorframe-Halo x 10 ea.

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [2:00 AMRpAP]
BACK SQUAT [PWU by 3's to 3 Rep Max + 9]
BENT ROW [2:00 AMRpAP]

WOD: High Volume Limit [20 Min Countdown>Try to get as close to the rep goal as you can. Score your highest total for each exercise.]
                        
TGU x 50 (10 at a time before moving to another station)
Rope Climb x 20 Rx OR 30 Mod (2 at a time before moving to another station)
Pistols x 50 ea. leg Rx OR 75 Mod (10 at a a time before moving to another station)
Sled Push/BP x 20 (Full field)  (Do 1 trip at a time before moving to another station)


CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
UNI Farmer Carry x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/50

Shoulder-Back-Knee Therapy



FRIDAY FEB 28, 2014- RECOVERY WEEK 

WARM-UP: {10 Min}

IYWOTML 

Stationary Inchworm-Alt. Lunge-Plank Row-Bird Dogs-TT-Run in Place (High Knee) x 10 ea.

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

DECLINE PUSH-UP [1:30 AMRpAP]
AIR SQUAT [1:30 AMRpAP]
TRX ROW [1:30 AMRpAP]

WOD: Open Workout 14.1 [10 Min Rounder]
                        
Power Snatch x 15 [M= 75 W= 55]
DU x 30

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
OH Carry x 1:00-1:30
Calf/Tib Raise x 25/25

Shoulder-Back-Knee Therapy



WEDNESDAY FEB 26, 2014- RECOVERY WEEK 

WARM-UP: {10 Min}

IYWOTML 

MAT DRILLS: Scoot-Knee Slider-LB-Surf

POWER/OLY: {10 Min}

POWER CLEAN [10-6]
POWER SNATCH [10-6]

STRENGTH: {15 Min}

OFF

WOD: TABATA 1 [:20 Work :10 Rest, 8 Rounds. Score worst round.]
                        
KB Swing
Stair Run (Red>Green>Blue to Mushy)
Pull-Up
Spidey Crunch to Push-Up

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1, spend 5 min. completing)
Chest Carry x 1:00-1:30
Calf/Tib Raise x 25/25

Shoulder-Back-Knee Therapy



MONDAY FEB 24, 2014- RECOVERY WEEK 

WARM-UP: {10 Min}

IYWOTML 

20 RGU-50 J Jacks-25 HL Sit Ups-20 Superman-30 Push Ups-30 TRX Rows

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

UNI BENCH [12-8]
SPLIT SQUAT SQUAT [12-8]
LM ROW [12-8]

WOD: METCON> Intermediate Intervals [1 Minute at each Work Station. 2 Rounds]
                        
DU then Rope Climbs (or Rope GU)
Box 180 Jumps then Box Hop Overs
Side Kicks then Bag Leg Pushers
Cone Orbits then Cone Moguls

IBR: 10 Dips and 10 Jump Squats


CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
Football Carry x 1:00-1:30
Calf/Tib Raise x 25/25

Shoulder-Back-Knee Therapy



FRIDAY FEB 21, 2014- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

Inchworm-Sumo Tap-Fence Hops-Twisters-Running Man-Good Mornings-S2S TT-Plank Jacks x 10 ea.

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}> Grab a Partner or Trainer to help with Bench Drop Set unloading. 

BENCH [PWU to 1 then 5 then 10 then 15]
BACK SQUAT [3:00 AMRpAP + 6]
LM ROW [PWU to 1 then 5 then 10 then 15]

WOD: HERO> HOLBROOK [10 Rounds For Time]
                        
Thruster x 5 [M= 115# W= 68#]
Pull-Up x 10
100 Meter Sprint


CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1-2, spend 5 min. completing)
OH Carry x 1:00-1:30
Calf/Tib Raise x 100/100

Shoulder-Back-Knee Therapy



WEDNESDAY FEB 19, 2014- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

MB THROWS> OH-Granny-Slam x 20 ea.

POWER/OLY: {10 Min}

POWER CLEAN [10-6-2-1]
POWER SNATCH [10-6-2-1]

STRENGTH: {15 Min}

OFF

WOD: "5 to Thrive" [5 Reps Each For Time]
                        
STARTER>>>ALL CLIMB x 2

Shooters
Spidey XO
Pull-Ups
HWU
Split Jumps
Knee Up
Burpee Hurdle Hop
Chin-Up
Double Crunch
HSPU
Mtn. Climbers
Granny Wall Ball
RGU
HL Sit-Ups
Field Sprint
Leapfrog
Snap Kick
Wall Up
Toe Touchers
Dips
Spidey Crunch
Front Kick
Diamond Push-Up
Mushy Baby Crawl
High Low Plank
Wall GO

CORE/SKILL/THERAPY: {15 Min}

"Kryptonite" Training (Pick 1, spend 5 min. completing)
Stinky Baby Carry x 1:00-1:30
Calf/Tib Raise x 100/ 100

Shoulder-Back-Knee Therapy



MONDAY FEB 17, 2014- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

LADDER DRILLS: Foot Slappers-LLTL-Scissor-Snake x 2 Trips ea.

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}> Grab a Partner or Trainer to help with Squat Drop Set unloading. 

BENCH [3:00 AMRpAP + 6]
BACK SQUAT [PWU>1 then 5 then 10 then 15]
LM ROW [3:00 AMRpAP + 6]

WOD: "Birthday Britt; The Newest PSCF Lady" [3 Rounds For Time]
                        
Box Jump x 20 (W= Red then Green then Blue) (M=Blue then Blue/Red then Blue/Green)
TGU x 6 (W= 0, 5, 9#) (M=18, 26, 35#)
UNI K2E x 12 (W= K2B, K2C, K2E) (M= K2C, K2E, T2B)
Rower (Everyone> 200, 400, 600 meters)
KB Swing x 10 (W= 9, 18, 26#) (M= 26, 35, 50#)
DU (Everyone> 20, 40, 60)

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1-2, spend 5 min. completing)
Farmer Walk x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/100

Shoulder-Back-Knee Therapy



FRIDAY FEB 14, 2014- HARD WEEK 

WARM-UP: {10 Min}

IYWOTML 

ALL CLIMB x 1 ea.

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

DB BENCH [PWU>3-2]
BACK SQUAT [2:30 AMRpAP +7]
BENT ROW [PWU>3-2]

WOD: "Quadzimodo" [EMOM for 12 Min.]
                        
Push Jerk x 4
Pistol x 4 (2 ea. leg)
Pull-Up x 4 (IR for band people)
SLD x 4
End with: 50 Burpees + 800 Meter Indoor Run

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1-2, spend 5 min. completing)
Waiter Walk x 1:00-1:30
Calf/Tib Raise x 75/75

Shoulder-Back-Knee Therapy



WEDNESDAY FEB 12, 2014- HARD WEEK 

WARM-UP: {10 Min}

IYWOTML 

200 DU or 600 Singles

POWER/OLY: {10 Min}

POWER CLEAN [PWU to 3 rep max]
POWER SNATCH [10-10-10]

STRENGTH: {15 Min}

OFF

WOD: Tabata 3 [:40 Sec Work :20 Rest x 4 Rounds. Score worst round.]
                        
Wall Ball
T2B
Sandbag GU
Sled Push/ BP (every 2 steps = 1 rep)
+
End w Partner Suicides Runs x 10 (1st person goes and second person rests and vice-versa. 10 ea.)

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
Fireman DB Carry x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/75

Shoulder-Back-Knee Therapy



MONDAY FEB 10, 2014- HARD WEEK 

WARM-UP: {10 Min}

IYWOTML 

MAT DRILLS: Scoot-Knee Pull/Push-Skate-Surf-LB x 1/2 Field x 2 (Down & Back)

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

DB BENCH [2:30 AMRpAP + 7]
BACK SQUAT [PWU>>2-2
BENT ROW [2:30 AMRpAP + 7]

WOD: "Quintly Down Under...Goin' Up?" [Climb the Rep Ladder as high as you can in 15 min; 2-4-6-8.....etc.]
                        
Shooters
1 Legged Box Jump (Ea. leg= 1)
Pull-Up
Weighted Sit-Up
HSPU

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1-2, spend 5 min. completing)
UNI Farmer Carry x 1:00-1:30
Calf/Tib Raise x 75/75

Shoulder-Back-Knee Therapy



FRIDAY FEB 7, 2014- MODERATE WEEK 

WARM-UP: {10 Min}

IYWOTML 

DOWN & BACK: Carioca-Inchworm-Gallup-Crab Walk-Side Skip-Army Crawl

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [PWU-2-1]
SUITCASE SQUAT [2:00 AMRpAP + 9]
BENT ROW [PWU-2-1]

WOD: "Chip Shot" [For Time]
                        
KB Swing x 30
Rope Climb x 5 (RGU x 10 is the mod)
Dips x 20 (Bench Dips are the mod)
PO x 30
V Ups x 30
MU x 10 (TRX Pull Up + TRX Press is the mod)
Mushy Jump Squat + GU x 10
Airdyne Bike x .5 Mile

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1-2, spend 5 min. completing)
OH Carry x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/50

Shoulder-Back-Knee Therapy



WEDNESDAY FEB 5, 2014- MODERATE WEEK 

WARM-UP: {10 Min}

IYWOTML 

KickBox: Front Kick-Rabbit Punch-Round Kick-Cross x 25 ea. + 50 Mat Crunches

POWER/OLY: {10 Min}

POWER CLEAN [12-8]
SQUAT SNATCH [6-3-2-1]

STRENGTH: {15 Min}

OFF

WOD: MetCon>CardiQuad [For Time]
                        
Sprints: Sprint the field then jog the back, side and front of the interior walls of the gym and repeat. x 5
15 Burpee PU
20 Wall GO
ATW WOHL
50 TT & 50 KU
Sprints: Sprint the field then jog the back, side and front of the interior walls of the gym and repeat. x 5

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
Chest Carry x 1:00-1:30
Calf/Tib Raise x 50/50

Shoulder-Back-Knee Therapy



MONDAY FEB 3, 2014- MODERATE WEEK 

WARM-UP: {10 Min}

IYWOTML 

PLYOBALL: Corkscrew-Rainbow-Leg 8's-Chest Pass Lunge x 8 ea.

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [2:00 AMRpAP + 9]
SUITCASE SQUAT [WU-2-1]
BENT ROW [2:00 AMRpAP + 9]

WOD: ROUNDER 1 [Max rounds in 15 Min]
                        
SLD x 5
Push Press x 5
DL x 5
Sled x 1/2 Field (D & B)
+
After every 5 Rounds scored, do 5 RGU's (M= 35-45 # W= 15-25 #)

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1-2, spend 5 min. completing)
Farmer Walk x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/50

Shoulder-Back-Knee Therapy



FRIDAY JAN 31, 2014- RECOVERY WEEK 

WARM-UP: {10 Min}

IYWOTML 

Partner Row: First Person rows 100m then the partner does it. Go to 2000 meters.

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

DB BENCH [WU-4-3]
FRONT SQUAT [WU-4-3]
LM ROW [WU-4-3]

WOD: Met Con> 1 to 2 Ratio [Do prescribed reps, check the work time once completed. Then, double the work time to determine rest time. After resting, move to next exercise...FOR TIME!]
                        
Kickboxing: [15 of ea.]  Donkey Kick-Hooks-Side Kick-Knees
Box Work: [20 of ea.] HWU-Vault-Jump Ups-S2S Pops
AB Work: [25 of ea.] HL Sit Up-Heel 2 Heel-Side Plank HL-T2B

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1-2, spend 5 min. completing)
Waiter Walk x 1:00-1:30
Calf/Tib Raise x 25/25

Shoulder-Back-Knee Therapy



WEDNESDAY JAN 29, 2014- RECOVERY WEEK 

WARM-UP: {10 Min}

IYWOTML 

LADDER DRILLS: Ali-2 Step Tap-2 Fwd 1 Back-2 In 2 Out x 4 trips ea.
+
20 T2B

POWER/OLY: {10 Min}

POWER CLEAN [10-6]
SNATCH [10-6]

STRENGTH: {15 Min}

OFF

WOD: COMPLEX I [3 Rounds For Time]
                        
DB Bent Row x 6
DB Alt UNI Snatch x 6 (3 ea. side)
Alt Lunge x 6 (3 ea. side)
DB PshU x 6
TGU x 6 (3 ea. side)
+
IBR: 3 Mushy Baby Crawls

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
UNI Stinky Baby Carry x 1:00-1:30
Calf/Tib Raise x 15-25/ 25

Shoulder-Back-Knee Therapy



MONDAY JAN 27, 2014- RECOVERY WEEK 

WARM-UP: {10 Min}

IYWOTML 

TRX> Press-Pistol-Row-Front Raise-Rear Raise-Pull Up x 10 ea.
2:00 Unbalanced Plank

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

DB BENCH [1:30 AMRpAP + 8]
FRONT SQUAT [WU-4-3]
LM ROW [1:30 AMRpAP + 8]

WOD: Met Con> DU Game [10-15-20-25-30 for Time] (1-3 Ratio if doing singles)
                        
10 DU (Unbroken)
2 Leapfrog lanes & 2 Burpees
15 DU (Unbroken)
2 Leapfrog lanes & 2 Burpees
20 DU (Unbroken)
2 Leapfrog lanes & 2 Burpees
25 DU (Unbroken)
2 Leapfrog lanes & 2 Burpees
30 DU (Unbroken)
2 Leapfrog lanes & 2 Burpees

*NOTE: If string breaks before reaching req. reps, you must start over!

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
UNI Farmer Carry x 1:00-1:30
Calf/Tib Raise x 25/25

Shoulder-Back-Knee Therapy



FRIDAY JAN 24, 2014- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

Inchworm-W. Lunge-Crab Walk-Side Skip-Bear Crawl-Gallup x 2 ea. (Down & Back)

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [WU-2-1]
SUITCASE SQUAT [WU-2-1]
TRX ROW [WU-2-1]

WOD: HERO "Daniel" [For Time]
                        
50 PU
400 Meter Run
21 Thrusters
800 Meter Run
21 Thrusters
400 Meter Run
50 PU

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
OH Carry x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/ 100

Shoulder-Back-Knee Therapy



WEDNESDAY JAN 22, 2014- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

500 Meter Row and ATWP (F & B = 2:00 Sides= :30)

POWER/OLY: {10 Min}

POWER CLEAN [12-8]
SNATCH [12-8]

STRENGTH: {15 Min}

OFF

WOD: MetCon Obstacle 4 [Set your time then beat it twice!]
                        
Sled Push/ BP (Halfway Point and then back)
Mat Back Swim (Other half of field and back)
Cone Orbit
Box Jump Stairway ( Red-Green-Blue)
Power Skip
MTN Climber x 20

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
Farmer Carry x 1:00-1:30
Calf/Tib Raise x 100/ 100

Shoulder-Back-Knee Therapy



MONDAY JAN 20, 2014- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

Round the Gym Run (Inside) x 8 Trips

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [50-70 & 30-50 SEC]
SUITCASE SQUAT [50-70 & 30-50 SEC]
TRX ROW [50-70 & 30-50 SEC]

WOD: "Elizabeth" [21-15-9 For Time]
                        
Clean (Rx= M 138 W 78)
Ring Dip

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
Farmer Carry x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/ 100

Shoulder-Back-Knee Therapy



FRIDAY JAN 17, 2014- HARD WEEK 

WARM-UP: {10 Min}

IYWOTML 

MUSHY MAT: Baby Crawl-S to S Roll-Scoots-Knee Pops-JUR

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

DB BENCH [WU-2-1 + 2:30 AMRpAP]
BACK SQUAT [WU-2-1 + 2:30 AMRpAP]
BENT ROW [WU-2-1 + 2:30 AMRpAP]

WOD: P-G-O [25-15-5 For Time]
                        
DL
PU
Push Jerk

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
Waiter Walk x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/ 75

Shoulder-Back-Knee Therapy



WEDNESDAY JAN 15, 2014- HARD WEEK 

WARM-UP: {10 Min}

IYWOTML 

Plyoball: LOLO-Sweeper-Lightning Bolt-Door Frame-Halo x 10 ea.

POWER/OLY: {10 Min}

SNATCH [12-3-2-1]
CLEAN [12-3-2-1]

STRENGTH: {15 Min}

OFF

WOD: MetCon Intermediate Intervals [Rd 1= :45 / Rd 2= 1:00 / Rd 3= 1:15 min]
                        
S to S Box Vaults + 1 Obstacle Climb
Sprints + 1 Obstacle Climb
JK + 1 Obstacle Climb


CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
UNI Chest Carry x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted / 75

Shoulder-Back-Knee Therapy



MONDAY JAN 13, 2014- HARD WEEK 

WARM-UP: {10 Min}

IYWOTML 

100 DU

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

DB BENCH [50-70 & 30-50 SEC]
BACK SQUAT [50-70 & 30-50 SEC]
BENT ROW [50-70 & 30-50 SEC]

WOD: AMRpAP [2:00 Each Station]
                        
KB Snatch (Each arm counts as one rep)
Box Jump
Pullover
T2B
Dips
Rower

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
UNI Farmer Carry x 1:00-1:30
Calf/Tib Raise x 75/ 75

Shoulder-Back-Knee Therapy



FRIDAY JAN 10, 2014- MODERATE WEEK 

WARM-UP: {10 Min}

IYWOTML 

MB Throws: OH-Chest-Side-Granny-Slam x 5 ea.

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [5-4- + 2:00 AMRpAP]
SUITCASE SQUAT [5-4- + 2:00 AMRpAP]
LM ROW [5-4- + 2:00 AMRpAP]

WOD: MetCon SS [4 Corners x 15 Min]
                        
Gallup-to-Stairs
Vaults
Leap Frog-to Cone BT
Bear Crawl Sandbag Drag
+
ATWP x 4 ea. side

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
OH Carry x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/ 50

Shoulder-Back-Knee Therapy



WEDNESDAY JAN 8, 2014- MODERATE WEEK 

WARM-UP: {10 Min}

IYWOTML 

Drills: Alt Lunge--S Inchworm-Good Morning-SS Fence Hop-Spidey Stretch-XO Crunch x 10 ea.

POWER/OLY: {10 Min}

SNATCH [12-3-2-1]
DL [12-3-2-1]
CLEAN [12-3-2-1]

STRENGTH: {15 Min}

OFF

WOD: TABATA 2 [:30 Work :15 Rest x 5 Rounds]
                        
Thruster
Sled 
Spidey Plank
TRX Row


CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
Stinky Baby Carry x 1:00-1:30
Calf/Tib Raise x 50/ 50

Shoulder-Back-Knee Therapy



MONDAY JAN 6, 2014- MODERATE WEEK 

WARM-UP: {10 Min}

IYWOTML 

Mat Drills: Scoot-Knee Slides-LB-Surf-Skate x 4 (1/2 field)

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

BENCH [50-70 SEC & 30-50 SEC]
SUITCASE SQUAT [50-70 SEC & 30-50 SEC]
LM ROW [50-70 SEC & 30-50 SEC]

WOD: MetCon Intervals [3 Rounds x 5 Min ea. of 30s. Slow -20s. Medium-10s. Fast]
                        
Round 1: Kickboxing> Snap Kick & Front Kick
(Rest 1 Min then do 5 Pull Ups and 5 Weighted Sit Ups)
Round 2: Rowing
(Rest 1 Min then do 5 Pull Ups and 5 Weighted Sit Ups)
Round 3: Agility> Ladder Turn Outs
(Rest 1 Min then do 5 Pull Ups and 5 Weighted Sit Ups)


CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
Farmer Carry x 1:00-1:30
Calf/Tib Raise x 15-25 (weighted)/ 50

Shoulder-Back-Knee Therapy



MONDAY DEC 30, 2013- RECOVERY WEEK 

WARM-UP: {10 Min}

IYWOTML 

Down the Rack DB Snatch

POWER/OLY: {10 Min}

Power Clean [WU-4-4-4] Snatch [WU-3-3-3]

STRENGTH: {15 Min}

OFF

WOD: "Little Chip" [For Time]
                        
Burpee Get Over x 10
Sled Drag/ Low Push x 1 trips ea. movement
Jump Kicks x 10 ea. leg
Sled Drag/ Low Push x 1 trips ea. movement
Scissor Ladder x 4 trips
Sled Drag/ Low Push x 1 trips ea. movement
Row 500 Meters
Sled Drag/ Low Push x 1 trips ea. movement
2 Climbs
Sled Drag/ Low Push x 1 trips ea. movement

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
UNI Fireman Plate Carry x 1:00-1:30
Calf/Tib Raise x 25 ea.

Shoulder-Back-Knee Therapy



SATURDAY DEC 28, 2013- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

750 Meter Row

POWER/OLY: {10 Min}

Clean/ DL/ Bench x 5-5-5

STRENGTH: {15 Min}

OFF

WOD: "Adam Brown" [2 Rounds For Time]
                        
295# DL x 24
20# WB x 24
24" Box Jump x 24
195# Bench Press x 24
20# WB x 24
24" Box Jump x 24
145 # Clean x 24

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)

Shoulder-Back-Knee Therapy



THURSDAY DEC 26, 2013- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

Down and Back: Inch Worm-Power Skips-W. Lunge-Carioca

POWER/OLY: {10 Min}

Squat Snatch [WU-1-1-1]

STRENGTH: {15 Min}

DB BENCH [3:00 AMRpAP]
BACK SQUAT [3:00 AMRpAP]
BENT ROW [3:00 AMRpAP]

WOD: "Chippity Do Da" [For Time]
                        
START: 100 DU

Sled Push/BP x 60 steps (M= 90 lb W= 45 lb)
K2E x 30
Wall Ball x 30
1 Arm TRX Row x 30 ea. arm
KB Clean (M=52 lb W=36 lb) x 30

END: Row 500 Meters

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
UNI Fireman Plate Carry x 1:00-1:30
Calf/Tib Raise x 100/100

Shoulder-Back-Knee Therapy



MONDAY DEC 23, 2013- HELL WEEK (and a very Merry Christmas to ye all!)

WARM-UP: {10 Min}

IYWOTML 

KickBoxing: Front Kick x 2 + Elbow x 2 x 25

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

DB BENCH [WU-30 to 50 SEC]
BACK SQUAT [WU-30 to 50 SEC]
BENT ROW [WU-30 to 50 SEC]

WOD: "Angie" [For Time]
                        
Complete all of the first movement, then all of the second, etc.

100 PU
100 Air Squats
100 Sit-Ups
100 PshU

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
UNI Farmer x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/100

Shoulder-Back-Knee Therapy



FRIDAY DEC 20, 2013- HARD WEEK

WARM-UP: {10 Min}

IYWOTML 

Plyoball Drills: 8's-CP Lunge-LOLO-Halo-Statue of Liberty x 6

POWER/OLY: {10 Min}

Deadlift [WU-2-2-2]

STRENGTH: {15 Min}

LM ROW [WU-3-2]
SUITCASE SQUAT [WU-3-2]
BENCH [WU-3-2]

WOD: Quint 1 [4 Rounds for Time]
                        
PU x 20
Goblet Lunge x 16
Push Jerk x 12
HL Sit-Up x 20
Shooter x 6

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
OH Carry x 1:00-1:30
Calf/Tib Raise x 75/75 

Shoulder-Back-Knee Therapy



WEDNESDAY DEC 18, 2013- HARD WEEK

WARM-UP: {10 Min}

IYWOTML 

Mushy Mat Drills: Baby Crawl-Knee Pops-Scoot-S to S Roll-JUR x 4 ea.

POWER/OLY: {10 Min}

Power Snatch [WU-2-2-2]

STRENGTH: {15 Min}

LM ROW [2:30 AMRpAP]
SUITCASE SQUAT [2:30 AMRpAP]
BENCH [2:30 AMRpAP]

WOD: "Stinky"[20 Min Rounder]
                        
8 Pistols (16 Mod)
5 HSPU (10 Mod)
9 IR
6 T2B
8 ATW Box Jumps

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
Stinky Baby Carry x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/75 

Shoulder-Back-Knee Therapy



MONDAY DEC 16, 2013- HARD WEEK

WARM-UP: {10 Min}

IYWOTML 

MB Throws: OH-Chest-Side-Granny-Slam x 4 ea.

POWER/OLY: {10 Min}

Power Clean [WU-2-2-2]

STRENGTH: {15 Min}

LM ROW [WU-4-3]
SUITCASE SQUAT [WU-4-3
BENCH [WU-4-3]

WOD: 2:00 AMRpAP [Post Scores]
                        
Wall Ups 
Sled
DU
TT
Rower
Wall Ball

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
2:30 Plank
Farmer Carry x 1:00-1:30
Calf/Tib Raise x 75 ea.

Shoulder-Back-Knee Therapy



FRIDAY DEC 13, 2013- MODERATE WEEK

WARM-UP: {10 Min}

IYWOTML 

Hurdles: HL-SS Slide-Hurdler Hops-Orbit x 2 Trips Ea.

POWER/OLY: {10 Min}

Deadlift [WU-3-3-3]

STRENGTH: {15 Min}

BENCH [WU-4-3]
BENT ROW [WU-4-3]
BACK SQUAT [WU-4-3]

WOD: Complex H [2-4-6 For Time]
                        
Plate Press
Rolling GU
Plate Row
Plate Thruster

IBR: TGU x 4...Goblet Squat x 10...Dead Burpee x 10

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
50 HL Sit-Ups
Waiter Walk x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/50

Shoulder-Back-Knee Therapy



WEDNESDAY DEC 11, 2013- MODERATE WEEK

WARM-UP: {10 Min}

IYWOTML 

TRX: Press-Jump Squat-Row-Delt Raises & 25 Knee-Ups

POWER/OLY: {10 Min}

Squat Clean [WU-3-3-3]

STRENGTH: {15 Min}

DB BENCH [2:00 AMRpAP]
LM ROW [2:00 AMRpAP]
BACK SQUAT [2:00 AMRpAP]

WOD: "Chippy" [Cumulative Score in 20 Min.]
                        
KB Swing x 8
Row x 100 Meters
Weighted Sit-Up x 12
Push Press x 10
Rope Climb x 1
Vaults x 6

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
30 T2B
UNI Chest Carry x 1:00-1:30
Calf/Tib Raise x 50/50

Shoulder-Back-Knee Therapy



MONDAY DEC 9, 2013- MODERATE WEEK

WARM-UP: {10 Min}

IYWOTML 

Mat Drills: LB-Scoot-Kneeling Pull/Push-Surf x D & B (Half Field)

POWER/OLY: {10 Min}

Squat Snatch [WU-3-3-3]

STRENGTH: {15 Min}

BENCH [WU-30 to 50 SEC]
BENT ROW [WU-30 to 50 SEC]
SUITCASE SQUAT [WU-30 to 50 SEC]

WOD: Combos [8 Min AMRdAP + EMOM for 7 Min.]
                        
JPshU x 10
Ladder Snake Drill x 1
Step Up x 10 (5 ea. leg)

+

UNI Squat Clean x 6 (3 ea. arm)
PU x 8

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
2:00 Plank
UNI Farmer x 1:00-1:30
Calf/Tib Raise x 15-25 Weighted/50

Shoulder-Back-Knee Therapy



FRIDAY DEC 6, 2013- RECOVERY WEEK

WARM-UP: {10 Min}

IYWOTML 

TRX: Press-Pistol-Row-Front/Posterior Raise x 5 ea. WITH a 5 sec hold in the contraction position of ea. rep..

POWER/OLY: {10 Min}

Deadlift [30-50 SEC]

STRENGTH: {15 Min}

BENCH [WU-5-4] (Use 10 lbs less Wt.)
BENT ROW [WU-5-4(Use 10 lbs less Wt.)
SUITCASE SQUAT [WU-5-4(Use 10 lbs less Wt.)

WOD: "A Fine Quinter Day" [1-6 & 6-1 for Time]
                        
Thruster [M=58-78 W=30-38]
Racked Alt. Lunge
XO Crunch
HWU with PshU
IR

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
25 HL Sit-Ups
OH Carry x 1:00-1:30
Calf/Tib Raise x 25 ea.

Shoulder-Back-Knee Therapy



WEDNESDAY DEC 4, 2013- RECOVERY WEEK

WARM-UP: {10 Min}

IYWOTML 

Clean Barbell Complex: 6 Low Hang to Knee-6 High Pulls-6 Power Cleans-6 Squat Cleans- 6 Front Squats

POWER/OLY: {10 Min}

Power Clean [30-50 SEC]

STRENGTH: {15 Min}

BENCH [1:30 AMRpAP]
BENT ROW [1:30 AMRpAP]
SQUAT [1:30 AMRpAP]

WOD: Triplet 15  [21-15-9 for Time]
                        
Wall Ball
DU
Box Jump

CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
20 K2E
Firewood Carry x 1:00-1:30
Calf/Tib Raise x 25 ea.

Shoulder-Back-Knee Therapy



MONDAY DEC 2, 2013- RECOVERY WEEK

WARM-UP: {10 Min}

IYWOTML 

Snatch Barbell Complex: 6 Low Hang to Knee-6 High Pulls-6 Power Snatches-6 Squat Snatch- 6 OHS

POWER/OLY: {10 Min}

Power Snatch [30-50 SEC]

STRENGTH: {15 Min}

BENCH [30-50 SEC] (Use 50-70 SEC load)
BENT ROW [30-50 SEC] (Use 50-70 SEC load)
SQUAT [30-50 SEC] (Use 50-70 SEC load)

WOD: "Ultimate Obstacle 1" [5 Round Intervals> Score Final 3 Rounds]
                        
Canyon Run
Mushy Scoots
Tire Run
Wall GO
Mushy Baby Crawl
Hurdler Hops
4 Bag Snap Kick
Leap Frog
Sprint (OR Monkey Bar Swing)
Sled Push/BP
Paralyzer
2 Sandbag GU


CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
1:30 Plank
Farmer Walk x 1:00-1:30
Calf/Tib Raise x 25 ea.

Shoulder-Back-Knee Therapy



WEDNESDAY NOV 27, 2013- HELL WEEK- Pre Turkey Day... (Let's make room for some pie!)

WARM-UP: {10 Min}

IYWOTML 

Kickboxing: Elbows-Front Kicks-Jabs-Round Kicks-Crosses x 20 ea. side

POWER/OLY: {10 Min}

Squat Clean (WU-1-1-1)
Deadlift (WU-1-1-1)

STRENGTH: {15 Min}

LM ROW [WU-3-2-1]
BENCH [WU-3-2-1]

WOD: "Cindy and a Friend" [AMRdAP in 20 min]
                        
5 PU
5 Pistols (ea. leg)
10 PshU
15 Air Squats


CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 1, spend 5 min. completing)
100 HL Sit-Ups
Waiter Walk x 1:00-1:30
Calf/Tib Raise x 15-25 (weighted)/ 100

Shoulder-Back-Knee Therapy



TUESDAY NOV 26, 2013- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

Inchworm (D & B)-Capt Chair (1 min)-Crab Walk (D & B)-Mtn Climber x 25-Air Squats x 25

POWER/OLY: {10 Min}

OFF

STRENGTH: {15 Min}

SUITCASE SQUAT [30-50 SEC + 5 Rep]
BENT ROW [30-50 SEC + 5 Rep]
DB BENCH [30-50 SEC + 5 Rep]

WOD: Team TrailBlazer [Partner Up...Race for Time]
                        
MB HL Planks x 2:00 ea.
Mat Scoots x D & B ea.
HWU Stairway x D & B ea.
50 Thrusters (Split between teammates)
Farmer Carry x 2:00 ea.
HS Hold x 2:00 ea.
50 K2E (Split between teammates)(Scaled: 100 K2C Box)
2 Rope Climbs ea. (6 Rope GU)


CORE/SKILL/THERAPY: {15 Min}

Skill Weakness Training (Pick 2, spend 10 min. completing)
Uni Chest Carry x 1:00-1:30
Calf/Tib Raise x 100/ 100

Shoulder-Back-Knee Therapy



MONDAY NOV 25, 2013- HELL WEEK 

WARM-UP: {10 Min}

IYWOTML 

Team Row n Plank (1 person rows 500 meters and the other planks for 3 min, then they switch.)

POWER/OLY: {10 Min}

Squat Snatch [2-2-2-2-1]

STRENGTH: {15 Min}

SUITCASE SQUAT [3:00 AMRpAP]
BENT ROW [3:00 AMRpAP]
DB BENCH [3:00 AMRpAP]

WOD: "Playin' a Round" [8 Rnd Goal >>>15 Min Time Limit