Team WOD: October 10

BBG

1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks – heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00

Conditioning

Alternating EMOM for as long as possible (or until 20:00):

Even-
30 Double-Unders
5 Power Snatches 135/95#

Odd-
7 Bar-Facing Burpees
7 Shoulder to Overhead 135/95#

Team WOD: October 9

WOD 141006:

BBG

5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 4X60 second ME Strict TTB – rest 90 sec.

Conditioning

For time:

Run 800m
30 Strict HSPU
30 Jumping Back Squats 45/35#
Run 400m
30 Jumping Back Squats 45/35#
30 Strict HSPU
Run 800m

Team WOD: October 7

WOD 141007:

BBG

1) 5X1 Snatch – work to a max for the day, rest as needed

2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

Strength

4X5 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth) – heaviest possible, rest as needed

Conditioning

Courtesy of Daniel Tyminski…

Every 2:00 for 12:00 (beginning at 0:00):

8 Clean & Jerks (anyhow) 135/95#
8 Bar Facing Burpees

Every 2:00 beginning at 14:00 for as long as possible or until 30:00:

10 Clean & Jerks (anyhow) 135/95#
10 Bar Facing Burpees

Team WOD: October 6

WOD 141006:

BB Cycling

1) Power Snatch: 4X5 – work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Strength/Skill

*Sequence ends on 4th set of HSPU.

1a) 4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00

1b) 3X10 Reverse Hypers – heavy, rest 2:00

Conditioning

3 rounds for time of:

50′ Single KB OH Walking Lunges (left) 32/24kg
25 KB Swings 32/24kg
50′ Single KB OH Walking Lunges (right) 32/24kg
25 Lateral Jumps (over 12″ hurdle)

Team WOD: October 2

WOD 141002:

BB Cycling

1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

Strength/Skill

1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest 2:00

1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00

Conditioning

For time:

100 Double-Unders
100 Wall Balls 20/14#
100 Calorie Row
100′ HS Walk

Team WOD: October 1

WOD 141001:

BBG

1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks – heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 3XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

Conditioning

4 rounds for total working time of:

Run 400m
20 C2B Pullups

Rest 1:1

*Each run should be all out effort. Do not pace to do Pull-ups faster.

Team WOD: September 30

WOD 140930:

BBG

5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 4X60 second ME Strict TTB – rest 90 sec.

Conditioning

“Open Workout 12.1″

7:00 AMRAP of:

6″ Target Burpees

Team WOD: September 29

We are done with the catalyst and now starting an Outlaw cycle.

Strength (%XrepsXsets)

Snatch: 85%x1x5

Clean and jerk: 85%x1x5

Pause FS: 80% 5 rep max 5x4

WOD

"Diane"

21-15-9

-Deadlift 225

-HSPU

Team WOD: September 26

Strength

• Snatch - heavy single
• Clean & Jerk - heavy single

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP
   •  6 Ring Dips
   •  12 Pullups
   •  18 Box Jumps (24/20)

Team WOD: September 25

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups

Team WOD: September 23

Strength

• Power Snatch - 60%x2, 65%x2, 70%x2, 75% x 1 x 3
• Power Clean + Jerk - 60% x 2(1+1), 65% x 2(1+1), 70% x 2(1+1), 75% x (1+1) x 3

Metcon (Time)

21-18-15-12-9
   •  Power clean (155/105)
   •  Strict handstand push-ups

Team WOD: September 21

Strength

• Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2
• Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2
• Clean Pull - 90%x2, 95% x 2 x 2
• Back Squat - 75%x3, 80%x2, 85% x 2 x 2

Metcon (Time)

For Time:
21-15-9
   •  Toes to bar
   •  Box jumps (24/20)

Immediately followed by

15-12-9
   •  Bar muscle-ups
   •  Box jumps (30/24)

Score is total time for both workouts together.

Team WOD: September 20

Strength

• Snatch - 70%x2, 75%x2, 80%x2, 85% x 2 x 3
• Clean & Jerk - 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), 85% x (2+1) x 2, 90% x (2+1) x 2
• Snatch Pull - 110% x 2 x 5
• Front Squat - 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2

No WOD.  You deserve it.  Great job everyone in their PRs.  Don't forget to post your scores so we can all track your progress.

Team WOD: September 19

Strength

• Power Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS)
• Power Clean + Jerk - heavy single; (90%x1, 95%x1) x 3 (% of HS)

Metcon (Time)

Partner (2 person team)
For time:
   •  20 deadlift (315/225)
   •  400 m run
   •  20 hang clean (225/135)
   •  400 m run
   •  20 shoulder to overhead (185/115)
   •  400 m run
   •  20 power snatch (155/105)
   •  400 m run
   •  20 overhead squat (135/95)

Reps are split between partners at their discretion.
Both partners must complete at least one rep of the current movement.
During movements, one partner works while one rests.
Both partners will complete each 400m run together.

Team WOD: September 17

Strength

• Snatch - heavy single
• Clean & Jerk - heavy single
• Clean Pull - 105% x 2 x 5
• Back Squat - heavy single; (90%x1, 95%x1) x 3

Metcon (Time)

For Time:
   •  150 Doubleunders
   •  50 Calorie row
   •  30 Burpees

A little motivation to get jacked.....

Team WOD: September 16

Strength

• Technique Work of Choice
• Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3
• Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
   •  5 Pull-ups
   •  10 Push-ups
   •  15 Squats

Team WOD: September 14

Strength

• Snatch - heavy single; (90%x1, 95%x1) x 3
• Clean & Jerk - heavy single; (90%x1, 95%x1) x 3
• Snatch Pull - 110% x 2 x 5
• Front Squat - heavy single; (90%x1, 95%x1) x 3

Metcon (AMRAP – Reps)

Amrap 5 mins
Max Burpee Box Jump Overs (24/20)

Team WOD: September 13

Strength

• Snatch - 70%x2, 80%x2, 85% x 2 x 4
• Clean & Jerk - 70% x 2(1+1), 80% x 2(1+1), 85% x 2(1+1) x 3
• Clean Pull - 95% x 2 x 2, 105% x 2 x 3
• Front Squat - 70%x2, 80%x2, (85%x2, 90%x1, 95%x1) x 3

Metcon (Time)

5 Rounds
   •  400m Run
   •  20 Pistols (Alternating Legs)

Team WOD: September 12

Strength

• Power Snatch - heavy single; (90%x1, 95%x1, 100%x1) x 3
• Power Clean + Jerk - heavy single; (90%x1, 95%x1, 100%x1) x 3
• Clean Pull - 100% x 3 x 3, 105% x 3 x 2

Metcon (AMRAP – Rounds and Reps)

” 343 Never Forget ”
20 min Amrap
3 Power Cleans (225/135)
4 Front Squats (225/135)
3 Muscle Ups

Team WOD: September 10

Strength

• Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2 x 2
• Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2+1 x 2
• Snatch Pull - 100% x 3 x 2, 105% x 2 x 2
• Back Squat - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 3 x 3

Metcon (6 Rounds for time)

Every 4 mins

   •  250m Row

   •  25 Wall balls (20/14)

6 rounds (score each round for time)

Team WOD: September 8

Strength

• Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3
• Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3

Metcon (Time)

3 Rounds
   •  7 Power Cleans (185/105)
   •  14 Lunges (185/105)
   •  21 Double Unders

Team WOD: September 7

Strength

• Snatch - heavy single; (90%x1, 95%x1) x 3
• Clean & Jerk - heavy single; (90%x1, 95%x1) x 3

WOD 

7 min AMRAP
   •  2-4-6-8…
   •  Thrusters (115/75)
   •  Pull Ups

Rest 3 Min

   •  50-40-30-20-10
   •  Calorie Row
   •  10-8-6-4-2
   •  Bench (225/155)

Team WOD: September 6

Strength

• Snatch - heavy single
• Clean & Jerk - heavy single
• Back Squat - 90%x1
• Pause Back Squat - 75% x 2 x 3
• Good Morning - 3 x 5

Metcon (Time)

For Time:

   •  10.9.8.7.6.5.4.3.2.1
   •  PHSPU
   •  Perform 1 Legless Rope Climb after each set (15ft)

Team WOD: September 5

Strength

• Jerk - 70%x2, 75%x2, 80% x 2 x 3
• Power clean - 70% x 2 x 2, 75% x 2 x 3
• Front Squat - 85%x1, 75% x 2 x 3

WOD

For Time:
    •  10-8-6-4-2
    •  Shoulder to Overhead (BW)
    •  10-15-20-25-30
    •  GHD’s

Team WOD: September 3

Strength

• Clean & Jerk - (75%x 2+1, 80%x 1+1, 85% x 1+1) x 3
• Clean Pull - 90%x3, 95%x3, 100%x3
• Back Squat - 90%x1
• Pause Back Squat - 70% x 2 x 3
• Good Morning 3 x 5

Metcon (Time)

4 Rounds
   •  100m Run
   •  20 DUs 
   •  300m Row
Rest 1 min

Team WOD: September 2

Strength

• Power Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 2 x 2
• Power Clean + Jerk - 70%x2, 75%x2, 80%x 2 x 3
• Front Squat - 85%x1, 75% x 2 x 3

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

    •  9 Lunges (135/95)
    •  9 Abmat Situps
    •  9 Box Jumps (30/24)
    •  9 OVHS (135/95)
    •  9 Ring Dips

Team WOD: September 1

Strength (Recovery Week)

• Snatch -  (75%x2, 80%x1, 85%x1) x 3
• Snatch Pull - 90%x3, 95%x3. 100%x3
• Back Squat - 75%x2, 80%x2, 85%x 2 x 2
• Good Morning 3 x 5

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP
    •  10 Deadlifts (275/185)
    •  20 Chest 2 Bar Pull Ups
    •  30 Power Cleans (185/135)
    •  40 Pull Ups
    •  50 Power Snatches (135/95)
    •  60 GHDs

This workout can be done individually or with a partner. If done with a partner, at least 1 round must be completed together even if it takes longer than the 30 min. Divide up the reps however you choose.

Team WOD: August 30

Strength

• Front Squat - heavy single
• Snatch - heavy single
• Clean & Jerk - heavy single
• Back Squat - heavy single
• Pause Back Squat - 3 x 3
• Good Morning - 3 x 5

METCON - For Time

Griff

For Time:
    •  Run 800 meters
    •  Run 400 meters backwards
    •  Run 800 meters
    •  Run 400 meters backwards

Team WOD: August 29

Strength

• Back Squat - heavy single
• Jerk - (2, 2, 1) x 3
• Power Clean - 5 x 2
• Push Press - 4 x 5
• Front Squat - heavy single; 3 x 3

Metcon (Weight)

Every 3 mins
    •  9 Deadlifts (115/75)
    •  6 Hang Power Cleans (115/75)
    •  3 Shoulder to Overhead (115/75)

* Must be Unbroken / Add 10 lbs total each set until failure *

Team WOD: August 27

Strength

• Front Squat - heavy single
• Clean & Jerk - heavy single; 3 x 1+1
• Clean DL to knee + DL knee to hip + Clean Pull - 4 x 2+2+1
• Back Squat - heavy single
• Pause Back Squat - 3 x 3
• Good Morning - 3 x 5

Metcon (Time)

  7 rounds
    •  250m Row
    •  12 GHD’s (or 24 Abmats)
- rest 30 secs after each round -

Team WOD: August 26

Strength

• Back Squat - heavy single
• Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1
• Power Clean + Jerk - 5 x 1+1
• Snatch Push Press - 4 x 5
• Front Squat - heavy single; 3 x 3

Metcon (Time)

For Time:
    •  10-8-6-4-2
    •  Overhead Squat (BW)
    •  10-15-20-25-30
    •  Pull ups

Team WOD: August 25

Strength

• Front Squat - heavy single
• Snatch - heavy single; 3 x 1
• Snatch DL to knee + DL knee to hip + Snatch Pull - 4 x 2+2+1
• Back Squat - heavy single; 3 x 3
• Good Morning - 3 x 5

Metcon (AMRAP – Rounds and Reps)

Amrap 18 mins

     •  6 Power Snatch (155/105)
     •  12 Wall Balls (20/14)
     •  18 GHD’s

Team WOD: August 23

Strength

• Front Squat - heavy single
• Snatch - heavy single
• Clean & Jerk - heavy single
• Back Squat - heavy single
• Pause Back Squat - 4 x 3
• Good Morning - 3 x 5

Metcon (AMRAP – Rounds)

Every min on the min (alternate mins)
20 Mins
Even min. 10 Power Snatch (95/65)

Odd min. 10 Box Jumps (30/24)

Team WOD: August 22

Strength

• Back Squat - heavy single
• Jerk - (3, 2, 1) x 3
• Power Clean - 5 x 2
• Push Press - 4 x 5
• Front Squat - heavy single; 3 x 3

Metcon (AMRAP – Rounds and Reps)

7 min Amrap (ladder)
     •  3-6-9-12 . . . . .
     •  Front Squat (135/95)
     •  HSPU

Team WOD: August 21

Active recovery.  Don't do a lot, but don't do nothing.....do less than nothing......but do more than what your doing now.

Team WOD: August 20

Metcon (Time)

For Time:
21-15-9
Power Clean (135/95)
GHD’s

15-12-9
Power Clean (155/105)
Toe to Bar

12-9-6
Power Clean (185/115)
Muscle ups

(30 min time cap)

Team WOD: August 19

Strength

• Back Squat - heavy single
• Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1
• Power Clean + Front Squat + Jerk - 5 x 1+1+1
• Snatch Push Press - 4 x 5
• Front Squat - heavy single; 3 x 3

Metcon (Time)

5 rds
25 Wall Balls (20/14)
5 Rope Climbs

Team WOD: August 18

Strength

• Front Squat - heavy single
• Snatch - heavy single; 3 x 2
• Snatch DL to knee + DL knee to hip + Snatch Pull - 5 x 2+2+1
• Back Squat - heavy single; 4 x 3
• Good Morning - 3 x 5

WOD

5 Rounds

    •400m Run
    •25 Pull-ups
    •25 Push -ups

Team WOD: August 17

Rest

Team WOD: August 16

Shoulder Press (8×2 (80%))

Metcon (Time)

For Time:
50 Cal. Row
40 Toes to Bar
30 Power Cleans (185/115)
20 Muscle Ups
10 PHSPU

Team WOD: August 15

STRENGTH

-  OHS 5x5

METCON

-  200m partner sprints x10. You do one I do one until we both have done 10.

-  500 DU cash out.  When I break you go ect.

-  Skill Work.  Pick somethjng you are bad at.