Sat, 04/06/2019
“Me Three”
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95) Notes: “Rome was not built in a day.” - John Heywood
This is an old adage that speaks to the time it takes to build something great.
And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or craft. However, the cri
Thrus, 05/03/2018
“Rack City”
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105) L2
Hang Power Cleans
Sub Thrusters for Clusters
L1
All bar movements with MB
Sub Thrusters for Clusters
30 Air Squats Notes: The barbell movements present the biggest challenge in today’s workout. If taken conservatively, they can become a sticking point for many athletes. Rather than trying to break t
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
Mon, 09/18/2017
“Hard Labor”
Teams of 3:
AMRAP 25:
100/70 Cal Row, 100 Power Cleans (135/95)
100/70 Cal Row, 80 Push Jerks (135/95)
100/70 Cal Row, 60 Front Squats (135/95)
100/70 Cal Row, 40 Clusters (135/95) Solo Mission
30 Cal Row, 30 Power Cleans
30 Cal Row, 25 Push Jerk
30 Cal Row, 20 Front Squat
30 Cal Row, 15 Clusters
L1
Cut all Reps in Half
Sub Push Press for Push Jerk
Sub Thruster for Cluster Notes: Teams of three workout, alternating back and forth between the bike a