10 minutes to warm up with push press to a heavy single (not a max – but heavy- max one 90% of your max press (if you know it)).

then 7 sets of 1 push press, 1 push jerk, 1 split jerk – every 60-75 seconds

WOD

12 minutes AMRAP

Run 250 M

25 KB swings (54 / 35)

25 lateral hops over the KB

5 minutes after the WOD

5 min turkish get ups – consistent pace, alternate left / right

then bench press / ring row – do a set of bench press, then ring rows, etc – resting approx 1 minute after each set of bench press and each set of ring rows

1a) Bench press – 3 x ME @95% max OR add 5-10#s from last week – rest 60 sec

1b) Ring Rows – 3 x 8 – try to make it more difficult – get parallel to the ground, or get your legs straight, or get your feet on a box – rest 60 secs

*** you need to “up your game” and make the ring rows more difficult – failure is ok, not progressing because you’re not pushing yourself is not

WOD

5 rounds for time

30 double unders or 100 singles

20 lunges ( 10 / foot ) with wt overhead (25 / 10)

10 ring dips

*** put the bands on the middle bar when you are done with your wod

15-20 minutes to find 3 rep Max Back Squat

*** if you’re new, do not go close to failure – leave 1 or 2 in the tank – this will prevent possible injury due to being new to Back Squats = form

Rest 10 minutes

WOD

4 Rounds

1 min max HOD Burpees

1 min max wall balls (ball MUST touch the black line – be honest)

1 min rest

Score = total burpees + total wall balls

15 minutes to find a 1 rep hang snatch max –

Start from the hang position (not the ground) and snatch it – you can catch in the power position or squat position – if you are new (less than 3 months doing CrossFit or if youare not comfortable going for a max, go for a weight that allows for good form).

WOD

20-15-10-5  (int/ beg – 16/12/8/4)

Overhead squat / strict (non-kipping) pull ups

Overhead squats –

first set of 20 at 60% of your above snatch max

second set of 15 at 70%

third set of 10 at 80%

forth set of 5 at 90%

*** rest period between sets is however long it takes to put the weights on the bar

Glee is always so happy - except today maybe

Power Cleans – 5 sets x 3 reps – every 90 secs (so, start at 0:00, next will be at 1:30, next will be on 3:00, then 4:30, then final one at 6:00).

*** start light and add weight each set to your working weight for the wod – this is NOT A MAX EFFORT

Warm up – running drills (5 min)

Practice 1 round of 1 jerk, 3 front squat, 5 deads

DIABLO  

4 rounds –

Round 1 – Run 400 M – 15 deadlifts / 10 front squat / 5 push jerks

Round 2 – Run 400 M – 5 push jerks / 10 front squats / 15 deadlifts

Round 3 is the same as round one – run, deads, squat, jerk

Round 4 is the same as round 2 – run, jerk, squat, deads

Rx’d Wt = 135 / 95

Run is out garage door, down the alley, to the “nice treelined block”, up that block to the alley, and then through the alley to the garage door.

**** intermediate – scale the wts

**** Beginners – scale wts / run = 250M

Evil awaits.....

Run 250 M

30 KB Swings

30 HOD pushups

run 250 M

30 wall ball

30 ring row

run 250 M

10 Tire flips – jump through

30 Thursters (45 / 35)

Sled push – 100 M

run back inside

WOD: “Tough mudder is tough”

Cemetery Run / 2K row
25 Pull ups
Cemetery Run / 2K row
20 Pull ups
Cemetery Run / 2K row
15 Pull ups

Yes – you all have to do this. Yes – the tough mudder people are WHY you have to do this. Let them know how you feel about that, and just be glad Steve isn’t tazing people at the finish.*

(*You are hit with a cattle prod at the end of the tough mudder.. That’s like tazing, right?)

15 minutes to establish max 1 rep front squat

WOD

*** coaches – please give approx 15 secs transition time from rower to burpees and allowing the next group to get on the rower and set up.

*** if there are more than 4 people, then split into groups- group 1 goes, then while they are doing the burpees, group 2 rows, etc.

*** You can make this a team wod to make it more fun !!!

5 rounds

Row for 1 minute – score = calories

HOD burpess – score = # burpees

Rest 1 minute

Score = totol calories + total burpees

burgener warm up – 5 min

Heaving Snatch balance (take off the rack or snatch it)

Review snatch balance- 5 min

 5 min – warm up with 2 x 3 heaving snatch balance with the bar, then 2nd set with wt

 10 min – heaving snatch balance = 5 x 3  – rest 60 sec between sets

WOD

5 min – practice clean – from floor – proper foot placement, slow first pull, full extension, high elbows

5 min – warm up with 2 x 5 power cleans – start light, add wt for 2nd set

WOD  = 5 Rounds for time

5 power cleans – from floor, hold in rack position for a 2 second count (stand straight, elbows forward of the bar)  135 / 95

10 wall balls

*** this should be a short, tough wod – that’s why it’s only 10 wall balls – I want you to push yourself

Back Squat x 20

Max unbroken set – if you finished all 20 last time, add 5%

If you did 15-19 keep the same wt

If you did less than 15, lower wt by 5%

warm up with bench press – 10 minutes – increase wt each set to working wt

1a) Bench Press 3 x AMRAP @ 90% or challenging wt (rest 60 secs) (should not be doing more than 10 reps – if you are the wt is too light)

1b) pull ups – 3 sets – rest 60 secs

ADV – C2B amap

Intermediate – regular pull ups (no kipping) amap

Beginner – jumping pull ups, slow lowering x 7

So the second portion goes as follows….

Bench press amap, rest 60 secs, then pull ups amap, rest 60 secs, back to bench press etc.

Planks – 20 sec hold / 10 sec rest

3 sets of left side, move to center, move to right side, back to center (that’s 1) Rest 40 seconds between each set

20 minutes – snatch

warm up with 3 sets x 3 reps (not touch and go) – start light and add weight

5 sets x 3 reps snatch @75% max OR at a weight that allows for good form – rest 80 seconds between sets – work in with a partner as needed

*** not touch and go – reset after each one

(these are full squat snatches)

Snatch pulls – 10 minutes -

2 warm up sets x 5

3 x 3 Heavy – rest 60 secs / sets

WOD

  for time

30 double unders / 100 jump ropes

10 KB clean and press right hand (heaviest possible)

30 double unders / 100 single

10 KB clean and press left hand (heaviest possible)

30 Double unders / 100 jump rope

25 KB swings – overhead (same wt as clean and press)

If more than 4 people, stagger the start of the row – should finish rowing in less than 3 minutes, so second group will start the row at the 3 minute mark.

There are 2 options – option 1 is for advanced, option 2 is for intermediate / beginners.  PLEASE CHOOSE WISELY !!!

Row 500 M / row 500 M

100 air squats / 70 air squats

50 pull ups / 25 pull ups

50 push ups / 35 push ups

25 box jumps / 15 box jumps

25 ring rows / 15 ring rows

25 Double unders (75 regular) / 75 singles

25 wall balls / 20 wall balls

50 KB swings  /35 KB Swings ( both versions just above eye level, not overhead)

25 knees 2 elbow  / 25 v ups

25 burpees / 25 burpees

Run 400 M / run 400 M

WOD:

  3 rounds

    Row 500
    8 – plyo-push ups (Adv – 45 # plate on each side, Int – 6/25# Int, Beg – 10/no plate)
    15 situps

    Row 500
    10 – plyo-push ups (Int/8, Beg)/10
    20 situps (Beg/15)
   

    Row 500
    12 – plyo-push ups (Int/8, Beg)/10)
    25 situps (Beg/15)

  Finish:
      Run 800m

800m run
20 weighted overhead lunges (45/25 – Int. 25/10, Beg. 10/0)
25 weighted box steps (70/50 sandbag, Int. 40/20, Beg. 20/10)
30 pull ups
35 KB swings (55/35, Int. 35/25, Beg. 25/15)
250 single unders
400m run with sandbag used in box steps
250 single unders
35 KB swings (55/35, Int. 35/25, Beg. 25/15)
30 pull ups
25 weighted box steps (70/50 sandbag, Int. 40/20, Beg. 20/10)
20 weighted overhead lunges (45/25 – Int. 25/10, Beg. 10/0)
800m run

Scaling is as follows:
If athlete finishes weighted 400m at 30 min or later, the athlete will halve the number of reps in each remaining exercise, and halve the distance of the run.

None of these are terribly hard, complex, or require much skill. What they do require is intestinal fortitude and a stubborn willingness to ignore your bodies plea for mercy. So put your head down, drown out the world for an hour, and earn your weekend of excess and debauchery the old fashioned way.

Push Jerk (from racks)

5, 3, 3, 2, 1, 1, 1, 1

Start light, work up to a heavy single (max if you’d like)

*** don’t be afraid to drop the bar when it gets heavy vs trying to rerack on your shoulders

*** work together

*** This is a push jerk, not split jerk (ask your coach what the difference is)

*** Finish !!!   once the bar is overhead, you need to stand up tall, bring your feet together and hold it there for a second or two

There is a 20 minute time limit – first sets won’t need much rest, later sets will

then

Warm up with running drills – 5 mins

WOD

20 Min AMRepsAP

Run 400 M

2+ (start with 2 reps, add 2 reps every set) Front squats (135 / 95 )

4+ (start with 4 reps add 4 reps each set) Barbell Burpess – HOD

Deadlifts – warm up – 3 x 5 increase weight each set to reach weight for the tempo deads

Tempo Deadlifts – 4 x 5 – 3 secs to go from ground to knee, then explosive finish, then 3 seconds to lower weight – use a weight that allows perfect form

*** Rest 60 sec between sets ***

Practice cleans and warm up for 10 minutes

WOD

5 Rounds

5 power cleans @ 135 / 95

10 pull ups (no kipping with the bands !!!)

20 wall balls

(20 minute time limit)

**** beginners – 5 cleans, 5 pull ups, 10 wallballs

**** interm. – 5 cleans, 7 pull ups, 15 wallballs

EMOM for five minutes

5 hang snatch pulls with light weight – concentrate on using your hips (start from the hang position – NO ARM PULL)

then

then 10 minutes to warm up / practice full squats (ground to squat snatches)

EMOM – 5 minutes

3 reps squat snatches – 70% of max

WOD

5 rounds – rest 1 minute after each finished round – score = total time – 3 minutes (rests)

30 Double unders / 100 jump rope

15 OHS (75 / 45)

10 Ring Dips / PVC dips

ADV – Muscle ups x 2 or 3 wt’d pull ups with 35# KB

INT – 5 pull ups

Beg – 5 jump pull ups, slow decent

Then 15 minutes to warm up and then finish with

1 x 20 Back squats – If you finished all 20 last time, add 5#, if you did 15-19 keep the same weight, and if you did less than 15, take off 5%

WOD

**** if there are more than 4 people, please have the fastest people go first in order to have the rowers open for those coming behind

30 Barbell burpees – HOD !!!

30 Toes to bar or 50 V ups

30 Push jerks (not split jerks or push press) @ 135 / 95

Row 1000 M

Review snatch – foot placement, knees out, push knees back, concentrate on full extention before arms pull, correct foot position on landing – 5 minutes

EMOM (every minute on the minute) for 10 minutes

1 power snatch from ground, 1 hang power snatch, 3 OHS

start light and add weight till you get to a challenging weight and stay there

 example – 1) 45#, 2) 65#, 3) 75#, 4) 85#, 5-10 @ 95#

warm up with running drills – 5 minutes

WOD:  – 15 minutes

Run the cemetery – for time (write this down to keep track of progress)

Remaining time AMRepsAP

15 KB swings (45 / 35) / 10 ring rows

*** keep track of reps ***

( for example, if it takes 12 minutes to run the cemetery you have 3 minutes to do as many KB swings and ring rows as possible)

Warm Up: Jog around the block + 3×10 Pull-ups, Ring Rows, Air Squats

WOD: “Tag Team”

Partner 1: Row 500 / Run 400
Partner 2: While partner 1 is rowing, partner two works on the following sequence:
50 burpees
50 Situps
50 Push-ups
50 Wall Balls 20/14

When partner 1 finished, they tag partner 2, and partner 2 begins the run/row while partner 1 starts where partner 2 left off in whatever exercise they were on. If partner 1 does 35 of 50 burpees then partner 2 begins at 36 and completes the remainder.

You finish when the team has completed all 4 sets of 50.