Power Clean

Power Clean

Warm-up
500m Row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Power Clean

2,2,2,2,1,1,1,1

Take your time and Max effort

Cool Down

Static streching to increase mobility

Annie

Annie

Warm-up
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For Time

50-40-30-20-10

Double unders
Sit-ups

Cool Down
Static Streching to increase mobility

6 Min AMRAP

Warm-up
400m Run
30 Air Squats
30 sit-ups
30 push-ups
30 pull-ups

AMRAP for 6 Min

20 double unders
2 Deadlift at 275lbs
2 box jumps

Score is total number of rounds completed

Cool Down
Static streching to increase mobility

3 Rounds for Time

Warm-up
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

3 Rounds for time

20 Power Cleans 95lbs/65lbs
20 Hand stand push-ups
500m Row

Cool Down
Static Streching to increase mobility

Filthy Fifity

Warm Up
500 M Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For time

50 Box Jumps
50 Jumpin Pull-ups
50 Kettle bell swings
50 Walking lunges
50 Knees to elbows
50 Wall Ball shots
50 Burpees
50 Double unders

Cool Down
500 M Row
Static streching to increase mobility

Continuous Front Squat
at body weight

Use the rack when you rest

Fight Gone Bad 5 Rounds

Wall Ball
Sumo Deadlift High Pull at 75 lbs
Box Jumps
Push Press 75lbs
Row

For Time
800m Run
50 Body Weight Bench
25 1.5 Times Body Weight Back Squat
1000m Row

For Time
1000m Row
25 Burpee Pull-ups
100 doubleunders
25 Burpee Pull-ups
50 Box Jumps
1000m Row

2,2,2,2,1,1,1,1 Overhead Squat

1,1,1,1,1,1,1,1,1,1 Push Press

20 min AMRAP

50 Double Unders
50 Push-ups
50 Box Jumps
50 Ring Dips

3 Rounds for time
10 Rope Climbs
10 Sumo Deadlift High Pull at 135lbs
100m lunge
10 Over head Squat 135lbs

Jackie for time
1000m Row
50 Thruster at 45lbs
30 Pull-ups

Abbate (Hero) for time
Run 1 mile
21 Clean and Jerks at 155lbs
Run 800m
21 Clean and Jerks at 155lbs
Run 1 mile

Power Clean

Warm-up
500m Row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Power Clean

2,2,2,2,1,1,1,1

Take your time and Max effort

Cool Down

Static streching to increase mobility

Annie

Warm-up
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For Time

50-40-30-20-10

Double unders
Sit-ups

Cool Down
Static Streching to increase mobility

6 Min AMRAP

Warm-up
400m Run
30 Air Squats
30 sit-ups
30 push-ups
30 pull-ups

AMRAP for 6 Min

20 double unders
2 Deadlift at 275lbs
2 box jumps

Score is total number of rounds completed

Cool Down
Static streching to increase mobility

Warm-up
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

3 Rounds for time

20 Power Cleans 95lbs/65lbs
20 Hand stand push-ups
500m Row

Cool Down
Static Streching to increase mobility

Max Deadlift

Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

1,1,1,1,1,1,1,1,1,1 DeadLift

No time limit, Max effort

Cool Down:
Static stretching to help gain flexability

Badger (Hero)

Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Badger (Hero) 3 rounds for time:

30 Squat Cleans 95lbs
30 Pull-Ups
800m Run

Cool Down:
Static stretching to help gain flexability
 

Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

1 min for each exercise, with 1 min break after each round

Hand stand push-ups
Double-unders
Toes to bar
Box jumps
Glute Ham Sit-up

Score is off number of total set like fight gone bad

Cool Down:
Static stretching to help gain flexability

Warm-up
500m Row
40 air squats
30 Sit-ups
20 push-ups
10 pull-ups

3 Rounds for time:
50 Double Unders
20 Deadlift 50% of max
20 Push Press 50% of max
20 Front Squats

Cool Down:
Static Stretching to help gain flexability

Buy-in

100 Power Clean @ 50% 1 RM

WOD

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post Loads.

Cash-Out

4 Max sets of Push-ups.

Post reps.

Buy-In

500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-Ups

WOD

Fran

21-15-9

95# Thruster
Pull-ups

Hero WOD

Pick a Hero WOD and give it your all.

Run 1 Mile

-then-

10 Rounds.

10 Wall Ball
15 Box Jump 24"
20 Double Unders

-then-

Row 1000m

Post total time.

A classic from Coach Glassman.

Olympic Total

Buy-in

50 Wall Ball

100 Double Unders

WOD

In three lifts max out at

Snatch

Clean and Jerk

Post total weight for heaviest lifts.