
Thurs, 02/22/2018
Clean and Jerk
Build to a Heavy Single
“Double Time”
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80) L2
Sub 200 singles
L1
30 Burpees
100 Singles
20 Thrusters / Goblet Squat Notes: Speed on the burpees is dependent on jump rope proficiency. If athletes are comfortable jumping with a higher heart rate, they can find a slightly faster pace on the burpees. No matter the pace, it should be the same from rep 1 to rep 50. We had 150 double un

Wed, 02/21/2018
“Eighteen Wheeler”
AMRAP 18:
18/12 Calorie Row OR 200 M Run
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
L2
Sub Knee Raise or Knee to Elbow for T2B
L1
12/8 Cal Row or 100 m Run
Sub Hang DB Snatch or Push Press
Sub Sit-Ups #WOD #cleanandjerk #doubletime #amrap #burpees #doubleunders #clusters

Fri, 02/09/2018
“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups L2
Sub Knee Raise/Knee to Chest for T2B
Sub Pull-Ups for C2B
Sub Jumping Bar MU for Ring MU or
30 Push Ups
L1
35 Wallballs
30 Singles
25 Box Step
20 Sit Ups
20 Ring Rows
15 Burpees
10 Hang Cleans
10 Push Press
10 Hang Muscle Snatch
10 Push U

Mon, 02/05/2018
3-Position Power Clean
Build to a Heavy Complex
“Hangover”
3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees L1
3 Hang Power Cleans
Build to a heavy
3 Rounds
10 Hang Power Cleans
10 Burpees Notes: While this workout is designed to be more of a sprint, there are some things athletes can do to make sure they don’t slow down. Following the first and second round of hang power cleans, athletes should move at a pace on the burpees that allows them to ge

Wed, 01/24/2018
HERO WOD
“Marston”
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees
L2
Sub Knee Raises (Chest, Elbow, Hip)
L1
1 Deadlift
10 Sit-ups
15 Burpees Notes: Slow is smooth and smooth is fast. With a longer workout and a heavy barbell, controlled is better than aggressive. Athletes should approach this how they would see themselves doing so 12 minutes in. That will likely be 2-3 quick sets of toes to bar and methodical, breathing burpees. Dialing i

Tues, 01/16/2018
“Dirty Thirty”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
Subs
C2B: Pull-up, Jumping C2B
KB Swing: Russian
T2B: Hanging Knee, Knee is Chest, Sit-up
DU: 60 Singles
L1
Sub 20 Reps
Box Step Up
Ring Rows
Russian KB Swing
Goblet Squat
Sit-Up
Push Press
Deadlift
Wall Ball
Burpee

Thurs, 01/11/2018
“Clean Shave”
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)
L2
Sub Jumping C2B or pull-ups
L1
Ring Rows
Burpees
Hang Power Cleans OR Goblet Squats ROMWOD Notes: The movement that sets the tone for the rest of the workout today is the burpees over the bar. Properly managing those makes or breaks the other two movements. Breathing through those 12 repetitions better allows athletes to attack the more complex movements, the pul

Wed, 01/10/2018
“Weightlifting Wednesday”
EMOM 10
0:00 – 5:00: 3 Pausing Snatch Deadlifts
5:00 – 10:00: 3 Snatch High Pulls
rest 5 minutes
10 Minutes to:
Build to a Heavy Power Snatch
followed by… “Head to Toe”
AMRAP 8
10 Toes to Bar
10 Burpees L2
Sub Knee Raises or Knees to Chest
L1
7 Hanging Knee Raise
7 Burpees Notes: Although this is a short workout, it is not an all out sprint. We want athletes to find a pace on the burpees that they are able to immediately jump up to

Tues, 12/26/2017
Overhead Squat
Heavy 3
followed by…
“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)L2
Sub regular burpees
L1
15 Hang Power Snatch
15 Burpees
15 Overhead Squat
15 Burpees
15 Hang Power Snatch Notes: More important than speed on the power snatches to open things up is sound movement. Again, we are setting the tone for the squat snatches later in the wo

Thurs, 12/21/2017
“Switch Gears”
8 Rounds of :20 On / :10 Off:
Kettlebell Swings (53/35)
Cal Row
Sit-Ups
Burpees
L1
Sub Russian KB Swings ROMWOD Notes: With the score being the lowest rep count across all 8 rounds of each movement, we want to choose a target to hit on each one. Having a plan pays off, rather than pushing hard for the first :20 seconds and surviving on the next 7 rounds. Finding a balance today between coming out too hard and not coming out hard enough. The practice rou