Snatch Grip Deadlift 
4 x 8 Tempo (40x0)  Rest 2 - 3 minutes between sets

Front Squat
3-3-3  (60%, 65%, 70%)

Then 12 Minutes for as many rounds as possible of the following

5 Weighted Pull Ups
50 Double Unders

Post WOD
 Hip mobility drills
3 minute plank hold 

Push Press
5-5-5-5

Then For Time
4 x 200 Meter Run
rest 2 minutes between sets

Post Workout

1 minute amrap of Wall Balls 20/14
rest 60 seconds
1 minute amrap of Push Press at 75/55
rest 60 seconds
1 minute on the rower for max cals

Front Squat
5 x 5 (Use 80 % of 5 rep max) rest 2 minutes
Dead lift
2 x 10 (50 % of one rep max) rest 2 minutes

Then For Time

21-15-9 reps of the following

Hang Power Clean  (use 50% of your one rep max clean or 115/75)
Box Jumps  (24/20)
Pull Ups


Post WOD
Hip Mobility Drills

Deadlift
1-1-1-1-1

Hang Power Clean
3-3-3 (rest 2 minutes)


Post WOD
4 x 10 Back extensions
1 K Row time trial

Bench Press
5 x 8  (40x0)
rest 90 seconds

Chin Ups
5 x 5  (tempo 3021)
rest 90 seconds


Then for total reps and cals rowed
Set 1

Tabata Set rotating between

Row for calories
Push Ups

rest 2 minutes

Tabata set rotating between

Russian KB swings
Toes to bar



record total reps and cals rowed on both sets

Rest / Make Up Day

This Saturday afternoon at 1 pm we will be hosting a tune up for the workout Fight Gone Bad.  Feel free to stop in at 1 pm and give the workout a go.  We will be running multiple heats of this workout depending on how many show up.  If your interested please drop me an email. 

Saturday 1 PM
"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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.

Overhead squat
3-3-3

Then 7 rounds for time of the following

1 gasser  ( 80 yards )
10 box jumps

rest exactly 1 minute between rounds

Post WOD
Hip Mobility Work
3 minutes of Single Under Running Jump Rope

Press
1-1-1-1-1

Then For Time
5 Rounds of the following

3 Clean and Jerks
10 Burpees

Post WOD
Shoulder Mobility
3 x 6 KB Snatches

Front Squat
1-1-1-1-1

Romanian Deadlift
4 x 6 Tempo 4020 ( rest 2 minutes )

Then 2 minutes for as many rounds as possible of the following
5 Pull Ups
10 Double Unders

Rest 2 minutes

Then 2 minutes for as many rounds as possible of the following
5 Sit ups
10 air squats

Deadlift
3 x 5

Then For Time

5 Rounds of the following
1 80 Yard Gasser
15 KB Swings
10 Pull Ups

Work with a partner and only one partner works at a time.  record weights used and total time. 

Friday

Power Clean
3-3-3-3

Weighted Chin Ups
5-5-5-5
Tempo
3021
rest exactly 2 minutes

Bent over rows (single arm with DB or KB)
4 x 8   Rest 90 seconds between sets

Post WOD
40 GHD sit ups

For Time

40 Wall Balls
20 Over Head Squats
400 Meter run

30 Wall Balls
15 Back Squats 
400 meter run

20 Wall Balls
10 Front Squats
400 meter run


(use 60-65% of your one rep max overhead squat)

post wod
3 minute planck hold (partition as needed)

Tuesday

5-5-5+ 
Strict Press


6 rounds for time of the following
(1 minute rest between rounds)

3 Hang Power Snatches
9 Box jumps  ( rep must start on top of the box)
3 snatch grip dead lifts

Post WOD
3 x 5 Turkish Get Ups (Each Arm) 

Front Squat
5-5-5+

Weighted good mornings
4 x 8

8 minutes for as many rounds as possible of the following

5 hang squat cleans
15 Double Unders
5 Burpees

Post WOD
4 x 8 back extensions

Back Squat
5-5-5+

Then For Time

"Grace"

30 Clean and Jerks For Time (135/95)

Everybody is welcome to stop in at 10 or 11 am tomorrow for a workout.  We will be doing Grace, which is 30 clean and jerks for time.  If you have never done it before be sure to get it in Saturday morning.  Any questions please drop me an email. 


Weighted Pull Ups
5-5-5-5-5+

Then 4 Rounds of the following

400 Meter Run

Rest exactly 2 minutes between rounds

Post WOD
4 minute AMRAP of
7 Toes To Bar
15 Double Unders

Deadlift
5-5-5

Weighted Good Mornings
4 x 8

Then 8 Minutes for as many rounds as possible of the following

10 Box Jumps (24/20)
250 Meter Row

Post WOD
Hip Mobility

Strength: Press: 5-5-5+

8 Rounds for time:

½ Gasser

5 right arm KB snatch (2 pood/1.5 pood)

5 left arm KB snatch

5 Burpees

Post: Shoulder Mobility

Strength: Front Squat: 5-5-5+ (77.5%1RM-80%-82%)

4 Rounds for Reps of the following

Pull ups (max reps)

10 sec transition

Dips (max reps)

10 sec transition

1 Minute AMRAP of Power clean (115#/75)

2 Min Rest

Post: Hip Mobility

40 GHD sit ups

Turkish Get Ups
3-3-3

Then For time

800 meter run
30 push ups
30 pull ups
600 meter run
20 push ups
20 pull ups
400 meter run
10 push ups
10 pull ups

post wod 
30 ring dips

Back Squat
5-5-5


Then 2 reps every minute for ten minutes of the following

A. power snatch
B. over head squat

1 rep equals successful completion of movement A and B with out setting the bar down.   First complete a power snatch, and second complete a full over head squat, repeat twice each minute for ten minutes.  record loads used. 

Post WOD
4 x 6 Romanian Deadlift

Six rounds for time of the following:

6 thrusters
1 gasser ( 80 yards )
6 power cleans 
(Work with a partner)

Record time and weights used

Post WOD:
40 ghd sit ups
Hip mobility work

Strict Press
5-5-5

Then 5 Rounds for time of the following

3 Split Jerk
6 Burpess
9 Toes To bar

Post WOD
4 x 6 Sots Press
Shoulder Mobility Work

Deadlift
5-5-5+ 

Single Leg Split Squat
4 x 6  Tempo 30x1

Then with a running clock complete a weighted chin up ladder
complete one chin up minute one, two chin ups minute two, three minute three etc.

Post WOD
Hip Mobility Drills