Warm up:
Cardio
Barbell Warm up
Dry Runs - After Skill/Strength
 

Skill/Strength:
10x2 Box Jump
 

WOD: 5 rounds for time/15min Cut-off
Rx:
5 HP Cleans (165/115)
10 Pull-ups
50 Double-unders
Scaled:
10 KB Swings
10 Ring Rows
50 Jump Rope
Sport:
5 HP Cleans (185/125)
10 C2B
50...


Warm up:
Cardio
Mobility
Barbell Warm up
 

Skill/Strength:
Back Squats
6-4-2 @  65%-70%-75%
6-4-2 @ 70%-75%-80%
6-4-2 @ 75%-80%-85%
 

WOD: 4Min AMRAP
Rx & Sport:
20/15 Cal Bike
30 Wallball Shots (20/14)
Scaled:
15/12 Cal Bike
30 Medball Squats
 

Mobility:
Circle-up
Couch


(Compare to 180820)
 

Warm up:
Cardio
Barbell Warm up
Power Snatch Breakdown
Dry Run
 

WOD: 20min AMRAP
Rx:
9 Power Snatch (135/95)
15 T2B
21 Cal Row
Scaled:
9 Power Snatch (50%)
15 T2P
21 Cal Row
Sport:
9 Power Snatch (155/105)
15 T2B
21 Cal Bike
 

Mobility:
Trap LAX
DD/Cobra


WOD: For Time
Rx & Sport:
1200M Sandbag Carry Buy-in (70/50)
5 Rounds
12 DB Snatch (50/35)
6 Burpee Over Sandbag
1200M Sandbag Carry Buy-out (70/50)
Scaled:
1200M Run Buy-in (70/50)
5 Rounds
12 DB Snatch (20/15)
6 Burpee Over DBs
1200M Run Buy-out (70/50)

 


(Compare to 180817)
 

Warm up:
Cindy Relay
Barbell Warm up
 

WOD: For Time
Rx:
9, 7, 5 Ring Muscle-ups
21, 15, 9 Thrusters (95/65)
Scaled:
9, 7, 5 Burpee Pull-ups
21, 15, 9 Thrusters (40% or 30RM)
Sport:
9, 7, 5 Ring Muscle-ups
21, 15, 9 Thrusters (115/75)
 

Strength: Post WOD
...


 

Warm up:
Cardio
Dynamic Posterior
Barbell Warm up
Deadlift Breakdown
 

Skill/Strength:
6-4-2-6-4-2-6-4-2 Deadlift
65%-70%-75%
70%-75%-80%
75%-80%-85%
 

WOD: EMOMx6
Min 1: 12 Good Mornings
Min 2: Superman/Extended Hold
Min 3: 6 Max Effort Box Jumps
 

Mobility:
Hamstrings
Glute


(Compare to 170928, 180912, )
 

Warm up:
Cardio
Dynamic Warm up
Dry Run
 

Skill/Strength:
6x3 Strict Pull-up
 

WOD: 3 Rounds for time
Rx:
400M Run
21 KB Swings (53/35)
12 Pull-ups
Scaled:
300M Run
21 KB Swings (25/15)
12 Ring Rows
Sport:
400M Run
21 KB Swings (70/53)
12 C2B Pu...


(Compare to 170929, 180814)
 

Warm up:
Lateral Drills
Barbell Warm up
Push Jerk Breakdown
 

WOD: For time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Rx:
Push Jerk (165/115)
Burpee Over Bar
Scaled:
Push Jerk (60%)
Burpees
Sport:
Push Jerk (185/135)
Bar Facing Burpees
 

Cash out:
Gym...


(Compare to 170927, 180813)
 

Warm up:
Cardio
Mobility
Barbell Warm up
 

Skill/Strength:
12 miutes to build to a heavy Squat Clean
 

WOD:  For reps
Rx:
8min AMRAP
10 T2B
30 DUs
*Scale with T2P and Jump Rope
Rest 4 Minutes
4 Min AMRAP:
Max WB Shots (20/14)
Everytime you break d...


Warm up:
Cardio
Dynamic
Barbell Warm up
 

WOD:
Rx:
1200M Run
30 O/H Squats (115/75)
800M Run
20 O/H Squats (115/75)
400M Run
10 O/H Squats (115/75)
Scaled:
1200M Run
30 O/H Lunges (20/15)
800M Run
20 O/H Lunges (20/15)
400M Run
10 O/H Lunges (20/15)
Sport:
1200M Sandbag Run...

Warm up:
Cardio
Dynamic Warm up
Dry Run
 

WOD: 7 Rounds for time/40min AMRAP
Rx & Sport:
7 HSPUs
7 Thrusters (135/95)
7 Knee to Elbows
7 Deadlifts (245/165)
7 Burpees
7 KB Swings
7 Pull-ups
Scaled:
7 Push-ups
7 DB Thrusters
7 Hanging Knee Raises
7 Deadlifts (15RM)
7 Burpees
7...


Warm up:
Cardio
Dry Run
 

WOD: 5 Rounds, starting a round every 6 minutes
*Slowest round is your score
Rx & Sport:
500M Row
50 Double-unders
25 Sit-ups
Scaled:
400M Row
50 Jump Rope
15 Sit-ups
 

Mobility:
Calves
Glute Twist
DD/Cobra


*5yr WOD for Brendon Jalbert!*
 

Warm up:
Cardio
Dynamic Hips
Barbell Warm up
Front Squat Breakdown
 

Skill/Strength:
Build to a Heavy Single Front Squat
 

WOD: 5 Rounds for time
Rx:
400M Run
15 Hang Squat Clean (95/65)
Scaled:
300M Run
15 Medball Cleans (20/14)
Sport:
400M Ru...


Warm up:
Cardio
Dynamic Shoulders
 

Skill/Strength:
Gymnastics Playtime
*Muscle-up/Kipping Focus*
 

WOD: 18min AMRAP
3, 6, 9, 12, 15, etc
Rx:
Cal Bike
Strict Pull-ups
Box Jump (24”/20”)
Scaled:
Cal Row
Ring Rows
Box Jump (12”)
Sport:
Cal Bike
Strict Pull-ups
Box Jump (30”/24”...

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