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WOD Friday, October 21, 2016

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Performance

A. 5×5 back squats, every 2min

B. AMRAP in 10min
21 Wall balls, 20/14#
7 Bar muscle-ups

Fitness

A. 5×5 back squats and 1min plank, every 2min

B. AMRAP in 10min
21 Wall balls, 14/10#
14 Pull-ups

FitCamp:

A. Tabata:
Mountain Climbers
Bear Crawls
Jump Rope
Shotguns (shoot to Hollow)

B. 21-18-15-12-9
Goblet Squats, 44#/26#
Russian Swings
Push-Ups

WOD Thursday, October 20, 2016

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Performance:

5 Rounds For Time of:
20 Kettlebell Swings, 53#/35#
20 Box Jumps, 24″/20″
20 GHD Sit-Ups

Rest 2min

1600m Run

Fitness:

5 Rounds For Time of:
20 Kettlebell Swings, 44#/26#
20 Step-Ups, 24″/20″
30 Sit-Ups

Rest 2min

1200m Run

FitCamp

3 Rounds For Time of:
AirDyne (Cals)
Burpees
Ring Rows
Squats
DB Push-Press
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD Wednesday, October 19, 2016

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Performance

A. 6×1 power snatch + 1 hang snatch + 1 overhead squat, every 90sec

B. For time:
10 Overhead lunges, 135/95#
50-40-30-20-10 reps of
Double-unders

Fitness

A. 6×2 power snatches + 1 overhead squat, every 90sec

B. For time:
10 Overhead lunges, 45/35#
100-80-60-40-20 reps of
Jump rope

FitCamp

For time:
Team prowler push (2-3 people)
1 square mile
Then,
200 sit-ups (partner(s) B/C must hold plank while partner A does sit-ups)

WOD Tuesday, October 18, 2016

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Performance

A. 4x500m Row + 1min plank hold, every 4:00

B. AMRAP in 12min of:
10 Chest to Bar Pull-Ups
10 Handstand Push-Ups
10 Pistols

Fitness

A. 4x500m Row + 1min plank hold, every 4:00

B. AMRAP in 12min of:
10 Pull-Ups
10 Box Handstand
10 Jumping Squats

FitCamp

A. 4 Rounds, every 5:00min:
400m Run
20 Russian KB Swings
15 Back Extensions

B. 21-18-15-12-9
Ring Rows
Push-Ups

WOD Monday, October 17, 2016

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Performance

A. EMOM for 8min
1 power clean + 1 squat clean

B. Ten rounds for time of:
95/65# sumo deadlift high pulls, 7 reps
95/65# front squats, 7 reps
95/65# push jerks, 7 reps

Fitness

A. EMOM for 8min
1 power clean + 1 squat clean

B. Ten rounds for time of:
55/35# sumo deadlift high pulls, 7 reps
55/35# front squats, 7 reps
55/35# push jerks, 7 reps

FitCamp

A. 1000meter row
Rest 3min
1000meter row

B. Four rounds for time:
75′ Lunge, bear hug med ball
25 Med ball cleans
25 Med ball sit-ups

WOD Saturday, October 15, 2016

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For Time:

1 mile Run (break it up any way you want, 1 partner running at a time)

Then,

4 Rounds of:
30 Push-Press, 115#/75#
30 Toes-to-Bar or 60 Sit-Ups

**Push-Press: While on person is doing Push-Press the other partner is holding a front rack

**Toes to Bar: While one person is doing T2B the other is hanging on the bar

**Sit-Ups: While one person does Sit-Ups the other holds plank

WOD Friday, October 14, 2016

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Performance:

A. 6×1 Snatch, heavy single, every 2 mins

B. 3 Cycles of:
AMRAP in 4min of:
15 Overhead Squats, 115#/75#
15 Bar Facing Burpees
Rest 2min

Fitness:

A. 6×1 Hang Snatch + 200m Run

B. 3 Cycles of:
AMRAP in 4min of:
15 Overhead Squats, 65#/35#
15 Burpees
Rest 2min

FitCamp:

A. Every 4min for 20min:
150′ Prowler push
15 Burpees
1min Plank hold

B. For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
GHD sit-ups

WOD Thursday, October 13, 2016

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Performance

A. EMOM for 12min:
1st min – 5-8 Deadlifts
2nd min – 8-12 Bench press

B. Three rounds for time:
100′ Front rack walking lunge, 53/35#
25 KB swings, 53/35#
150meter run

Fitness

A. EMOM for 12min:
1st min – 5 Deadlifts
2nd min – 8 Bench press

B. Three rounds for time:
100′ Walking lunge
25 KB swings, 35/26#
150meter run

FitCamp

A. 800meter run
Rest 3min
800meter run

B. Four sets:
40sec on/20sec off
Airdyne bike
Box jumps
DB push-up row
Jumping lunges
Sit-ups
Mountain climbers
Rest 1min

WOD Wednesday, October 12, 2016

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Performance:

A. For Time:
50 Box Jumps, 24″/20″
40 Goblet Squats, 70#/53#
30 Burpees
20 Handstand Push-Ups
10 Muscle-Ups
20 Handstand Push-Ups
30 Burpees
40 Goblet Squats, 70#/53#
50 Box Jumps, 24″/20″

Fitness:

A. For Time:
50 Step-Ups, 24″/20″
40 Goblet Squats, 44#/35#
30 Burpees
20 Box HSPU
10 Pull-Ups/10 Ring Dips
20 Box HSPU
30 Burpees
40 Goblet Squats, 44#/35#
50 Step-Ups, 24″/20″

WOD Tuesday, October 11, 2016

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Performance:

A. Power Clean 6×3, every 90sec

B. AMRAP in 15min of:
10 Hang Power Cleans, 155#/115#
20 GHD Sit-Ups
30 Cal Row

Fitness:

A. Power Clean 6×3 + 12 V-Ups, every 90sec

B. AMRAP in 15min of:
10 Hang Power Cleans, 75#/55#
20 Calorie Row
30 Sit-ups

FitCamp

A. For Time:
100 Single-Unders
20 Burpees
30 OH Lunges, 25#/15#
400m Run
50 Sit-Ups
400m Run
30 OH Lunges, 25#/15#
20 Burpees
100 Single-Unders

B. 3 Rounds:
1 min at each station:
Plank Hold
V-Ups
Side Plank (30/30)
Rest