Warm Up

Row 500M

Prep/stretch your ankles and legs for the WOD.

WOD

“Murph”

For time:

Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

Mile Run

*you can break up the 100, 200, 300 into any set/rep scheme as needed, you must complete all reps before finishing wuth the mile run*

Advanced Athletes

Back Squat 6×1@95%

Shoulder Press 8×2@82%

then,

“Murph”

For time:

Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

Mile Run

Warm Up

-5 mintues Double Under work

2 rounds of:

-30 Single Arm KB Swings (15/arm)

-10 KB Sntach (5/arm)

-10 Single Arm KB OHS (5/arm)

WOD

For total reps:

-3 minutes max reps, Back Squat (135#/95#)

-3 minutes max reps, Handstand Push Ups

-3 minutes max reps, Sit Ups

-3 minute break

-2 minutes max reps, Back Squat (135#/95#)

-2 minutes max reps, Handstand Push Ups

-2 minutes max reps, Sit Ups

-2 minute break

-1 minute max reps, Back Squat (135#/95#)

-1 minute max reps, Handstand Push Ups

-1 minute max reps, Sit Ups

Advanced Athletes

-Hang Power Snatch Double, 20 minutes to work up to a heavy set

-Hang Power Clean+Push Press (2+1), 20 minutes to work up to a heavy set

-5RM Weighted Rign Dip, 20 minutes to work up to a heavy set

-5RM High Box Jump, 20 minutes to work up to your highest jump

then,

100KB Swings for time (24/16)

*for every minute that passes, you must complete 5 burpees, start this WOD with 5 burpees then begin your swings*

Warm Up

4x400M Row with 2 minutes break between sets

Skill

Pull Up Prpgressions

Kipping Pull Up progression  http://www.youtube.com/watch?NR=1&v=QrigE0M7j4o&feature=endscreen

Butterfly Pull Up progression  http://www.youtube.com/watch?v=HplwZV7IBm8

*take a few minutes to watch both of these videos, take note of the points given and be prepared to work on these points.  spend 10-12minutes reviewing and attempting these technique points*

WOD

4 rounds for time of:

-400M Run

-1 minute break

-25 Burpees

-1 minute break

Advanced Athletes

-Clean + Front Squat 6×1+2 @ 65%

-Jerk up to a 1RM in 20 minutes

-Bench Press, 20 minutes to work up to a 5RM

then,

4x400M Run with 2 minutes break between sets

Warm Up

On the minute every minute for 10 minutes of:

-Even Minutes: 15 Double Unders

-Odd Minutes: 10 Wall Balls (20#/12#)

WOD

Thrusters

3-3-3-3-3-3-3

*the weight must start from the floor. clean the weight then begin your thrusters or power clean it then begin with the squat into the press*

Advanced Athletes

-Power Snatch+OHS (1+2), 20 minutes to work up to a heavy set

-5RM Power Clean, 20 minutes to work up to a heavy

-5RM Weighted Pull Up, 20 minutes to work up to a heavy set

then,

9-6-3

-Muscle Ups

-Pistol Squats (each leg)

-GHD Sit Ups holding 20# med ball *med ball must touch the ground and the machine at the feet each rep*

Warm Up

2 rounds of:

Run 400M

-20 Sit-Ups

-15 Push Ups

-10 Pull Ups

Skill

15 minutes to review this 3 Part Squat Progression with Carl Paoli

*take about 8 minutes, watch these videos and be prepared to review these key points and demonstrate your ability using these methods*

http://www.youtube.com/watch?v=2MqWbj1wbhE

http://www.youtube.com/watch?v=cdLG27Bx430

http://www.youtube.com/watch?v=QnfM2t4Kyxc

WOD

“Jackie”

For time:

-1000M Row

-45# Thruster, 50 reps

-30 Pull Ups

Advanced Athletes

-Hang Snatch Triples (above the knee), 20 minutes to work up to a heavy set

-Back Squat 5×5@ 83% of 1RM

-Shoulder Press 5×5 @ 67% of 1RM

then,

“Jackie”

For time:

-1000M Row

-45# Thrusters, 50 reps

-30 Pull Ups

Warm Up

5 minutes Double Under Work

2 rounds of:

-20 KB Cleans (10 reps/Arm) 16kg/12kg

-20 Sit Ups

-20 Back Extensions

-30 Lunges

WOD

4 rounds for time of:

-400M Run

-15 Power Cleans (135#/95#)

Advanced Athletes

-Back Squat 6×1@93%

-Shoulder Press 8×2 @ 82%

then,

“Elizabeth”

21-15-9

Clean (135#/95#)

Ring Dips

5 min. break then,

Mile Run for time

Warm Up

Row 1K

then,

Tabata (20/10) Plank, Push Up position

-Center, 4 rounds

-Left Hand Only (on the left side of your body, on the side of the feet) 4 rounds

-Right Hand Only (on the right side of the body, on the side of the feet) 4 rounds

Skill

Handstand Progression Pt. 2

*take 10 minutes to progress into a more challenging handtsand, https://www.youtube.com/watch?v=-trg-PXrBzk*

WOD

10 rounds for time of:

-10 Push Ups

-10 Box Jumps (24″/20″)

Advanced Athletes

-Snatch Grip PP+OHS (2+2) 15 minutes to work up to a heavy set

-Power Clean+Jerk (Split) (1+2) 20 minutes to work up to a heavy set

-5RM Pull Up, work up to a heavy set in 20 minutes

then,

4 rounds of:

-400M Run

-400M Row

*rest as long as it takes you to finish the exercise*

Warm Up

Run 800M

2 rounds of:

15 KB Swings

10 Box Step Ups

then,

10 yds. Butt Kickers

10 yds. High Knees

10 yds. Walking Lunges

Strength

Over Head Squat

1-1-1-1-1

*no more than 1 minute between sets*

Front Squat

3-3-3-3-3

*no more than 1.30 minutes between sets*

Back Squat

5-5-5-5-5

*no more than 2 minutes between sets*

Advanced Athletes

-Hang Power Snatch + Snatch (2+1) Work up to a heavy set in 20 minutes

-Clean + F.S. (1+2) 6 sets  @ 67% of 1RM *no more than 2 minutes between sets*

-Bench Press up to a 5RM in 20 minutes

then,

10 minutes of:

-Odd minute: 15 Wall Balls

-Even minute: 15 Double Unders

Warm Up

On the minute every minute for 8 minutes

-5 Burpees

-10 Air Squats

then,

Review Handstand Position, skill work from Monday, for 5 minutes.

WOD

For 16 minutes minutes:

-Odd minute: 5 Pull Ups+5 Toes 2 Bar

-Even Minute: 2×20 yd Shuttle Run (Down 10yd+Back 10yds. 2 times)

*more advanced athletes may attempt, 10 Pull Ups and 10 T2B*

Advanced Athletes

-Power Clean+Power Jerk, 20 minutes to determine 1RM

-2 Clean Pulls+Hang Power Clean, 20 minutes to work up to a heavy set

then,

20 minute AMRAP of:

-400M Run

-21 KB Swings (24kg/16kg)

-12 Chest to Bar Pulll Ups

Warm Up

1K Row

then,

8 rounds of Tabata (20/10) Double Unders

Skill

Handstand Progressions

https://www.youtube.com/watch?v=qH3J6Y3kOHI

*take 8-10 minutes to review this progression of beginning a more stable and technically sound Handstand position.  Work on holding the position for a 5-15 sec. count several times.  Keep in mind your “Hollow” position, tight glutes, tight stomach, and shoulders active.  Regulate yourself and don’t allow promotion of broken positions.*

WOD

FIve rounds for time of:

-5 Dual KB Deadlifts

-5 Dual KB Cleans

-5 Dual KB Front Squats

-5 Dual KB Push Press

*men use 24 kg, women use 16kg*

Advanced Athletes

-Snatch Doubles (1 Floor+1 Below Knee) 20 minutes to work up to a heavy set

-Back Squat 5×5 @81%

-Shoulder Press 5×5 @ 67%

then,

30 Muscle Ups for time