Buy In: KB warm up: 15 sec KB windmill R, 15 sec KB windmill L, 10 russian KB swings, 10 lunges with kb front rack R arm, 10 lunges with kb front rack L arm, 15 sec KB goblet squat.  25 jumping jacks. repeat.

Skills: A. Build up to a tough Shoulder press.

B1. Take 75% from A for AMRAP x 3 sets.; 1min rest.

B2. Hang from bar 30 sec btw sets.

WOD: For Time: 21-15-9


Hang Power Cleans (115/75)

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Buy In: 3 rounds: 10 lunges with a twist,30 skips, 10 fire hydrants.

Skill: Build to a max Back Squat. 30min.  Take your time between sets.

WOD: 10min AMRAP:

3 CTB Pullups

5 Pushups

7 box jumps (step down)

9 KB swings.

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Buy In: Coach led warm up.

Skill: 15min to work on Clean and jerk, 3 reps working up in weight each set.

WOD: 20min AMRAP: *After each set of 50 both partners must run 200m together*

50 Pull ups

50 Pushups

50 Wall Balls

50 Burpees

50 Calories on Row

*if complete, start back at the top

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Buy In: 5min EMOM 25 skips into hang from the bar.


A1. 10 wall angels, 2 wall walkups, 10 crab rocks.

A2. Wendler week 4 Shoulder Or Bench Press -DELOAD

B. start warming up DL.

WOD: 12-9-6

DL (225/155)

BJ (24/20)


*rest 10 min then REPEAT.

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Buy In: 3x ROWling + pushups, 20 jumping jacks, 10 air squats, 5 burpee broad jumps


A1. 10 wall facing PVC OHS, 10 wall angels, 10 banded Good mornings.

A2. Wendler make up-DELOAD OR Snatch, 3 reps x 6 sets, working up in weight.

WOD: 4 sets:

200m Run

12 Thrusters (95/65)

6 Pull ups

Rest equal work time. *try and do everything unbroken*

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Buy In: coach led warm up


A1. 1 length bear crawl, 10 lunges with a twist, 10 primal pulls

A2. DL wendler – DELOAD

B. 10-12 superman x 3 sets

WOD: 5 sets

8 Shuttle Sprints

6 Power Cleans (115/75)

4 Shoulder to OH (115/75)

2 strict pull ups

Rest 2min btwn sets.

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Buy In: 2 rounds:

-Bear crawl, jog back

– spider crawl, jog back

A1. 30 sec hang from the bar, 5 ITW with bands, 5-7 W’s on a roller x 3 sets

A2. Wendler SP – DELOAD

B1. 5 sets of 5 ring pull ups (use legs to assist if needed)

B2. HS hold or walk attempts, up to 30sec.

WOD: 18-15-12-9-6-3



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Buy In: Triplanar Hip extension (30 sec each pose)


A1. 10 walking lunges with twist, 10 fire hydrants, 10 cat/cow

A2. Wendler Back Squat week 4- DELOAD

B. 6min EMOM: DB Russian Step ups, 10-12 reps per leg, switching each min.

WOD: 12min AMRAP:

40 DU

20 Russian KB swings

10 Wall Balls

5 CTB Pull ups

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11/21/2015 – Team Challenge!

Come on down and support your fellow athletes in our first in-house partner competition!  Events will run from 9-1pm!  

No regular classes today.


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Buy In: 3 rounds: 30 sec hang from bar, 20 jumping jacks, 10 jump squats.


A1. 8 Pull-overs, 5 banded ITW’s,

A2.Wendler Bench or Shoulder Press

B1. Bent over DB rows, 8-10reps x 3 sets

B2. 30 sec HS hold x 3 sets

WOD: 5 rounds for time:

200m run

15 russian KB swings

10 Airsquats

5 burpee pull ups

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