WOD: 7/20/18

Strength/Skill/Stability
a) 4×10 Land mine twists
b) 4×10 Weighted hip extentions

Conditioning
“Fran Practice”
For Time –
500m Row
15 thrusters (105/70)
15 pull ups
1 min rest
250m Run
12 thrusters
12 Pull Ups
1 min rest
9 Burpees
9 thrusters
9 pull ups
*Compare to 10/4/16

WOD: 7/19/18

Olympic
Alt. EMOM x 14
a) Split jerk x 1 Rep
b) 2 Front Squats
*Compare to 5/25/18

Conditioning
30 Bar Facing Burpees
250m Run
15 Power Cleans (155/105)
250m Run
30 Bar Facing Burpees
*Compare to 4/5/18.

Auxiliary
3 Rounds
a) Pistol Progressions x 5 reps each leg
b) Front Shoulder Raises x 8-10 Reps
c) Lateral Shoulder Raises x 8-10 Reps
*For pistol progressions, find a drill that challenges your skill level and spend some time perfecting it. Ask a coach for help

Strength/Skill/Stability
3 Rounds:
a) Strict Toes-2-Bar x 6-10 Reps
b) Dumbbell Bench Press x 6-8 Reps
c) Banded Lateral Walk x 30 ft

Conditioning

400m Run
30 Box Step Ups w/ Single Dumbbell (50/35)
30 Dumbbell Snatch
30 Pull Ups
400m Run

*For Step ups, reach full extension at top of box, but leave laces of trailing foot on front of box. I.e., these are a ONE-LEGGED movement.

[Advanced: Heavier Dumbbell + C2B Pull Ups]

*Compare to 4/24/18

Auxiliary
3 Rounds:
a) Good Mornings x 10 Reps
b) Snatch Balance x 2 Reps

WOD: 7/17/18

Strength/Skill/Stability
Back Squat
1×5 @ 75%
1×5 @ 80%
2×3 @ 85%
1×3 @90%

Conditioning
10 Minute AMRAP: + 1 Ladder
Wallballs (20/14)
Pushups – Hand Release
*Post Rounds. On the first round, complete one rep of each movement. On the second round, do two, do three reps of each movement on the third round, continue to increase by one rep per round until the time runs out.

*Compare to 3/11/12

Auxiliary
3 Rounds:
A) Heavy Double Handle Bent Row w/Land Mine x 10 Reps
B) Hollow Rock x 20-30 Seconds

WOD: 7/16/18

Strength/Skill/Stability
Reps of 10-8-6-4-2, in A/B Format:
A) Push Press, Climbing
B) Strict Weighted Pull Ups (or pull-up-negatives)
*Negatives are 5 sets of 3 reps with the following tempo: Jump up; 2 second hold @ top; 5 second descent; 1 second hold @ bottom.

Conditioning
40 Pull Ups
800m Run
20 Front Squats (155/105)

Auxiliary
EMOM 10:
1 snatch +1 overhead Squat, climbing
then, 2-3 minutes rest
1 Set ME overhead squats at 90% of highest load

WOD: 7/13/18

“Fight Gone Tabata”
Perform 8 consecutive Tabata Intervals (20 seconds of work; 10 seconds of rest) of each of the following movements, with 1-2 minutes of rest in between movements:

Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Row (for calories)
*Post Tabata score for each movement. Your Tabata score is the lowest number of reps in any of the 8 intervals per movement.

Compare to 2/7/13.

Auxiliary
3 Sets of Banded Push Ups x 8-12 reps w/3 second descent tempo

WOD: 7/12/18

Olympic
EMOM 10: 1 Snatch (full)
Then, rest 2-3 Minutes and make ONE ATTEMPT at
1RM Snatch for the day

Conditioning
4 x 75m Sled Push Sprint
Rx weight (added) is 70/45.
Scaled weight (added) is 45/0.
Rest as needed between attempts.
Score is total time across all attempts.

Bring a water bottle, we will be outdoors.

WOD: 7/11/18

Strength/Skill/Stability
20 Minutes to practice Kipping, Muscle Ups, T2B, etc

Conditioning
The “Open Test”
20 Minute AMRAP:
Option A  – Option B
50 Wall Balls  –  25 Wall Balls
50 Double Unders  –  25 Double Unders/Singles
40 Toes to Bar  –  20 Knees to Elbows/Sit Ups
40 Box Jumps (24/20)  –  20 Box Jumps (24/20)
30 C2B Pull Ups  –  15 Pull Ups/Ring Rows
30 Burpees  –  15 Burpees
20 Cleans (115/75)  –  10 Cleans (95/65)
20 Jerks (115/75)  –  10 Jerks (95/65)
10 Snatch (115/75)  –  5 Snatch (95/65)
10 Muscle Ups  –  5 Ring/Box Dips
Compare to 5/19/15

WOD: 7/10/18

Strength/Skill/Stability
Back Squat
1×5 @ 75%
3×4 @ 80%
1×4 @ 85%

Conditioning
400m Med Ball Run
21 Thrusters
400m Med Ball Run
15 Thrusters
400m Med Ball Run
9 Thrusters

Auxiliary
3 Sets of Banded Push Ups x 8-12 reps w/3 second descent tempo

WOD: 7/9/18

Strength/Skill/Stability
EMOM 25:
a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 30 Seconds Weighted Plank, 30 seconds rest
c) 30 Seconds See the Lights, 30 seconds rest
d) 30 Seconds Dumbbell Thrusters, 30 seconds rest
e) 30 Seconds Strict Pull Ups, 30 Seconds rest
*If possible, increase difficulty by adding load and/or working past 30 Seconds.

Conditioning
100 Double Unders
500m Row
400m Run
40 Target Burpees
40 pull Ups

Auxiliary
For time:
D-Ball Over Yoke x 20 Reps – Heavy

WOD: 7/6/18

Strength/Skill/Stability
4 Rounds:
a) Kneeling Strict Dumbbell Shoulder Press x 5 Reps Each Arm
b) Tempo Deadlift x 3 Reps, Fast Pull, 3 Second Descent, Same loading as last week

Conditioning
For Time:
40 Box Jumps (24″/20″)
40 Thrusters (95/65)
*4 Burpees EMOM starting at 0:00
[Advanced: 115/75; 5 burpees EMOM] 15 Minute Hard Cap
Compare to 5/18/17

Auxiliary
3-4 Rounds:
a) Strict Chest to Rings Pull Ups x 5-8 Reps
b) Weighted Dips x 5-8 Reps
*If necessary, use a spotter for C2R Pull Ups – stay strict and work the FULL ROM.

WOD: 7/5/18

Strength/Skill/Stability
4 Rounds:
a) Strict Tempo Pull Ups x 5 Reps, weighted (3 Second Descent)
b) Farmer Carry x 150m
c) Strict Tempo Push Ups x 10-15 Reps (3 Sec Descent)

Conditioning
Death By Kettlebell Swing (70/53)
*Start Each Minute w/50′ Walking Lunge

Auxiliary
a) Heavy Walking Sled drag w/ harness x 60 Seconds
“b) D-Ball “”baby carry”” x 1 trip around great wall”

WOD: 7/3/18

Strength/Skill/Stability
Back Squat
2×5 @ 75%
2×4 @ 80%
1×3 @ 85%
*Make sets more challenging by creating Tempo variances: use a slow descent and a fast ascent

Conditioning
2 Rounds For Time:
15 Dumbbell Burpee Box step Overs (20″)
20 Dumbell Front Squats
400m Run
*Compare to 4/16/18

Auxiliary
3 rounds:
a) Strict GH Raises x 6-10 Reps
b) Jerk Balance x 3 Reps
c) Supinated Strict Pull Ups x 10+

We are closed for Independence Day tomorrow. Join us in Atwater for the Independence Day Run.

WOD: 7/2/18

Olympic
EMOM 10:
1 Hang Squat Clean + 1 Jerk

Conditioning
AMRAP 3×3:
Complete 2 rounds of:
12 Deadlifts (95/65) (Adv: 115/75)
9 Hang Power Cleans
6 Push Jerks
then
Max Bar Facing Burpees in Time Remaining
*3 Min off in between rounds
**total score will be 3 rounds total Burpees
Compare to 10/20/17

Auxiliary
3 Rounds:
Snatch Balance x 2 Reps
Muscle Up Transitions on Boxes x 4-8 Reps

INDEPENDENCE DAY SCHEDULE: We are closed on July 4, but encourage you to join us for the Atwater Run For Independence.  Details and Sign Ups Here.

WOD: 6/29/18

Olympic
“Clean Up Your Jerk” x 6-10 heavy reps
*Perform 1 Split Jerk, drop, then clean the bar from the platform. 15 Minutes to perform 6-8 heavy work sets after warm-ups.

Conditioning
60 Cal Row
50 Box Step Ups (24/20)
40 Burpees
30 Cal Row
20 Box Step Ups
10 Burpees
*Compare to 1/10/16

Auxiliary
Alternating TABATA (8 full rounds of each):
Push-Ups
Standing Pinch Plate Hold
*For Push-Ups, Do not worry about pacing, as your score will not be recorded, instead focus only on perfect positioning and full ROM.  Use a bench or box if necessary.

INDEPENDENCE DAY SCHEDULE: We are closed on July 4, but encourage you to join us for the Atwater Run For Independence.  Details and Sign Ups Here.

WOD: 6/28/18

Strength/Skill/Stability
1A) Deadlift 4×3, 75% of 1rm, ACROSS (use the same weight for every set)
1B) Strict Pull Ups 3×10 (or 5 negatives)

Conditioning
25 Calorie row BUY IN, then…
3 rounds for time –
15 Push Press (75/55)
12 Toes To Bar
9 Power Snatch
Compare to 5/26/16

Auxiliary
3 Rounds
a) Flutter Kicks x 30 Seconds
b) See-the-lights w/sloooooow tempo x 30 seconds
c) Heavy Walking Sled Drag w/harness x 60 Seconds
*Rest minimally between movements, rest as needed between rounds.

INDEPENDENCE DAY SCHEDULE: We are closed on July 4, but encourage you to join us for the Atwater Run For Independence.  Details and Sign Ups Here.

WOD: 6/27/18

Strength/Skill/Stability
4 Rounds:
a) Dumbbell Bench Press × 6 reps
b) Bulgarian Split Squats x 6 Reps each Leg

Conditioning
12 Min Alternating EMOM
Min 1: 12/10 Calorie Row
Min 2: 10 Thrusters (115/80)
Advanced: Do more.

Auxiliary
3 Rounds:
a) Dumbbell Chest Flys x 10 Reps
b) Dips x 10 Reps (weighted if possible)
c) GHD Bench Press x 10 Reps

INDEPENDENCE DAY SCHEDULE: We are closed on July 4, but encourage you to join us for the Atwater Run For Independence.  Details and Sign Ups Here.

WOD: 6/26/18

Strength/Skill/Stability

EMOM 8: 2 back squats, climbing

– at 0:00 and 1:00, pause 5 seconds @ bottom
-at 2:00 and 3:00, pause 4 seconds @ bottom
-at 4:00 and 5:00, pause 3 seconds @ bottom
-at 6:00 and 7:00, pause 2 seconds @ bottom

Then, rest for 2-3 minutes and complete 2 sets of 2 reps, untimed and without pausing.

Conditioning

5 rounds for total reps of:

1 min. to complete 5 Power Cleans @ 155/105#

-with the remainder of the minute complete ME Split Jerks @ 155/105#

1 min. ME Burpees

Compare to 4/9/13

WOD: 6/25/18

TEST
15 minutes to establish a 1RM overhead squat

Conditioning
3 rounds for time:
200m run
25 wallballs
15 Chest-2-bar pull-ups
Compare to 4/19/13

Auxiliary
Halting Snatch Pulls – 3 sets, 3 reps
*Halt for 2 seconds directly in front of the knee, then finish the pull (NOT a high-pull)

WOD: 6/22/18

Strength/Skill/Stability
4-5 Rounds:
A) Standing – Upper Body Sled Drag w/Rope
B) Yoke Carry x 100′ (50′ down/back)
C) D Ball Cleans x 4 Reps – As heavy as possible

Conditioning
20 Min of :40 work/:20 rest
4 Rounds of
Min 1: Strict Pull Ups/Ring Rows
Min 2: Box Step Ups (can add load)
Min 3: Shoulder Touches (wall or box)
Min 4: Walking Lunges (can add load)
Min 5: Alternating Med Ball Push Ups (Scale: Bench push ups)
* Choose the amount of reps to make it challenging; Add load if you can cycle through reps quickly and continuously for :40 (but not if it slows you down)
Compare to 3/23/17

Auxiliary
Alternating Tabata for 8 Rounds:
A) Toes-2-Bar
B) Russian Twists