Month: April 2014

Warm Up: – AMRAC 8

20 DU / 60 SU

14 jumping lunges

10 H/R pushups

4 HSPU

Skills: – 20 min – kipping / butterfly pullups

WOD: – Tabata-bata-bing

Floor press

Back Squat

Ring rows

Warm Up: – 400m medball run

30 wall balls

“Burgener” using 5’s

Skills: – G1: 10 min rope climbs

G2: 10 min pistol practice

WOD: – “Swing this, Jerkface !”

4 rounds for time: each kb swing = 1 sec

Final time will be decreased by total kb swings/sec

P1: 10 C&J @ 

M: 145/115/95

F: 105/85/65

P2: AMRAP kb swings

Switch when P1 completes 10 C&J

When P2 completes 10 C&J, finish 

with a 200m partner run.

Warm Up: – 800m run

25 burpees

WOD: – 1 Min Tests: rest as needed between

Pullups

Pushups

Situps

Dips

Squats

Strength: – Athletes Choice – 1RM anything – 20 min

Warm Up: – AMRAC 8

Bridge run

10 ring rows

20 squats

Skills: – Bar MU practice – 20 min

WOD: – Clock set for 12 min: AMRAP

30 sec max rep back squat @ 95/65

30 sec rest

30 sec max rep T2B

30 sec rest

Warm Up: – 200m run

Coach-led barbell warmup

Mobility: – 10 min shoulder / hip session

Strength: – Front Squat – 1RM in 20 min

WOD: – AMRAP 15

Max rep cleans @

M: 155/135/115

F:  105/85/65

Warm Up: – 2 rounds NFT

25 DU / 75 SU

20 K2E

15 H/R pushups

10 jumping lunges

Skills: – 15 min time cap to complete:

100 forward lunges

100 reverse lunges

WOD: – For Time:

150m Burpee broad jump

Warm Up: – AMRAC 8

10 dislocates

10 push press @ bar only

10 box jumps

Skills: – Vault Practice – 20 min

– Safety/Side

– Lazy

– Monkey

WOD: – 10 rounds for max total reps

1 min DU

Rest 15 sec

30 sec shoulder press @ 

M: 95/85/75

F: 65/55/45

Rest 15 sec

Warm Up: – AMRAC 8

“Burgener” using 3’s

10 pullups

15 squats

Strength: – Clean – 1RM in 20 min

WOD: – “Amanda”

9-7-5   For Time

Muscle Ups (scale to appropriate movement)

135lb squat snatch (or 75-80% 1RM)

Warm Up: – Red Light / Green Light

Green Light – Wall balls for 3 min

Green Light – SU for 3 min

Red Light – Burpees

WOD: – Partner WOD #1 – “Human Behavior?”

AMRAP 4

40 ft Human wheelbarrow

40ft Leap Frog

REST 3 MIN…

Partner WOD #2 – “Firestarter”

AMRAP 4

Thrusters @ 75/45

Warm Up: – AMRAC 8

10 pullups

10 clapping pushups

10 medball situps

10 lunge steps

Skills: – MU practice – 20 min

WOD: – “Cindy” – Last completed 8/21/13

AMRAP 20

5 pullups

10 pushups

15 squats