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Friday 170629


Hang Squat Clean; 

Build to a tough single rep.

one set every 90 sec for 12 min
Strict Press 

4×5; working up in weight, 

one set every 2 min for 8 min 

WOD: 8 min AMRAP

10x Front Squat 135/95

10x T2B

10x HSPU [kipping is ok]

Thursday 170629


Ax3; for skill/qualityA1. 2kb Overhead carry x100′

A2. Chin Over Bar Hold x20 sec. 

can be weighted

A3. Turkish Get Up x3 each arm


B. Team Row contest; 

4000m total; split up as needed

teams of 3
C. 400m Farmers Walk for time; 

load heavy

Wednesday 170628


A. Overhead Squat; Build to a tough single rep; 

from a rack. 


B. “Nancy” 

5 Rounds for time; 

400m Run 

15x OHS

Tuesday 170626


4 sets each. 

A1. Bent Over Row x8 reps; (tempo: 3 sec on the way down. 1 sec on the way up) using Barbell or DB’s

rest 30 sec

A2. Floor Press x8 reps

rest 60 sec

using Barbell, working up to a tough set of 8

WOD: 10 min AMRAP

5x Hang Power Clean 155/105#

10x Burpee

30x Double Unders

. Tabata Sit Ups; 

Low Score.

8 sets; 20 sec on, 10 sec off

Monday 170626


A. Push Press + Push Jerk; 1+1; 

one Push press + one push jerk.

one set every 2 min for 12-14 min. 

limiter will be push press…go heavy on push press, 

then follow up with the push jerk

B. “Fight Gone Bad”

5 Rounds; 

1 min per station, 

rest 1 min after all 5 stations. 

1. Wall Ball 

2. SDLHP 75/53#

3. Box Jump 24/20″

4. Push Press 75/53#

5. Row for Cal

Saturday 170624


A. Deadlift; working up in 15 min to a moderate single rep; 
10 reps @50




3-4-x 80% 


1-2 reps @90%

B. Partner WOD: 

Teams of 2. 

15 min AMRAP; 

Split up reps as needed; 1 person working at a time

100x Double Unders

75x SIt Ups

50x KB Swings

25x Burpee

Friday 170623


12 min Alt EMOM

A1. 1x Clean extension + 1x Hang Squat Clean, 

+ 1x Squat Clean; 

working up to a tough set of this complex. 
A2. Strict HSPU x6-8 reps, ADAP [as difficult as possible]

so scale them up or down as needed, but 

looking for STRICT strength, either concentric or eccentric 

sub down to seated DB Press or Seated Arnold Press

x10 reps


B. “Nasty Girls” [20 min cap]

3 Rounds for time; 

50x AirSquat

10x Hang Power Clean 135/95#

Thursday 170622


Alphabet Soup

In 30 min, complete AMRAP of the following

A. Run 200m

B. Sit Ups x15 [adv=V-Up]

C. Single arm DB Farmers Walk 100m heavy] 50m each]

D. Single Arm OH Walking Lunge x 6ea. [holding one DB/BB]

E. Back Extension x15 [supermans]

F. Row 150m
rest 90 sec active after each set

Order ABCDE, 





etc, etc. 

Wednesday 170621


Ax5. Overhead Squat x3 repsworking up to a tough set of 3 reps; 

one set every 2 min for 10 min 

B. “FootBall Gone Bad” 

3 rounds 1 min per station, 

rest 1 min after all 5 stations are complete
1. Thrusters (95#/65#)

2. Box Jumps (20″) 

3. Double-Unders

4. Push-ups

5. Row (For Calories)

rest 1 min – start at worst station

score is total reps.

Tuesday 170620


Ax5. 2x Power Clean + 2x Push Jerk; working up to a moderate set…
not for max…but prep CNS for B & 

make sure any technical issues/scaling is set. 

B. “Grace” 

30 reps for time; 

clean and jerk 

adv try 185/125# Grace, 


Double Grace [2014 CF Games]
run in 2 heats so everyone has a counter! 
C. Core work to finish; 

5-10 minutes; coaches choice

+ overhead mobility, etc.