29 Aug 14

A. Make up a strength you missed or work on a skill for 10-15 minutes

+

21-15-9
BW DL
burpees
Run 400m between each set.

28 Aug 14

A. CGBP 7,7,5,5,3,3 (build ever other set)

+

15-1 pushups
1-15 wall balls (20/14)

You'll do 15 pushups and 1 walball, 14 pushups and 2 wallballs, 13 pushups and 3 wallballs. Continue this pattern to 1 pushup and 15 wallballs.

27 Aug 14

A. 5x3 DL 185/115 (try to build at last 10# each set)

+

Partner WOD

AMRAP 15
  30 DU (60 SU)
  15 BB G2OH (75/55)

Partner 1 does 30 DU and 15 BB G2OH then partner 2 does 30 DU and 15 G2OH. Teams continue this rotation for 15 minutes.
For the G2OH you can do power snatch or clean and jerk.

26 Aug 14

A.  6x2 BS (4 sec eccentric)

+

 Buy in 400m dash
10 BS (115/85)
200M dash
15 BS (115/85)
100M dash
20 BS (115/85)
Buy out 400m dash

25 Aug 14

A. 3x7 strict press (build each set)

+

4RFT
    10 thrusters (95/65)
    10 pullups
     20 DU (60 SU)

23 Aug 14

AMRAP 15
    10 wall balls (20/14)
     5 DL (1.5 x BW)
     400m run

22 Aug 14

Take 10-15 minutes to work on a strength session you may have missed or a skill you need to work on.

Then

For time
800m run
50 air squats
40 walking lunges
30 pushups
20 burpees
10 TTB
800m run

21 Aug 14

A.  15 minutes to find 1rm BS

+

21-15-9-6-3
Pullups
Hang power cleans (95/65)

20 Aug 14

A.  PP 7,7,7,5,5,3,1

+

AMRAP 15

   20 Wallballs

   20 butterfly situps

   20 DU

19 Aug 14

A.  5x5 DL build each

+

15,12,9
   Thrusters (95/65)
    KB swings (50/30)

    200m run between each set

18 Aug 14

A. 5x3 CGBP

+

The TCBC 21-15-9 complex

For time

    8 weighted burpees(45/25)
    7 weighted strict pullups
    6 weighted burpees (45/25)
    400m dash
    6 weighted strict pullups
    5 weighted burpees (45/25)
    4 weighted strict pullups
    400m dash
    4 weighted burpees (45/25)
    3 weighted strict pullups
    2 weighted burpees (45/25)
    400m dash

16 Aug 14

10 2-minute rounds of
5 FS (95/65)
8 Butterfly sit-ups
11 Push press (95/65)
5 FS (95/65)
8 Butterfly situp
11 Push press (95/65)
Max reps of DUs with remaining time

Rest 1 minute between sets. Score DUs for each round.

For this WOD you have 2 minutes to complete the 2 rounds of FS, sit-ups, and PP then with the remaining time you complete as many DU as you can because your score is DU per round.

15 Aug 14

SKILL:  work on clean and jerk technique

+

8 power cleans (135/95)
15 TTB
25 HRPU

14 Aug 14

A. 5x5 CGBP (build each set)

+

3 person team
  15-1 no pushup burpees
   AMAP pullups
   AMAP air squats

P1 does 15 no pushup burpee Simultaneously P2 is doing as many pullups as they can and P3 is doing g as many air squats as they can. P2 &P3 continue to exercise until P1 finishes no pushup burpee. The partners then rotate so that P3 moves and does 15 NP burpees, P1 moves to pullups , and P2 moves to air squats. The rotation time is based on the partner doing the NP burpees. All do 15, then all do 14, then all do 13 and so on. Everyone on the team will be exercising at the same time. Don't worry we will do a demo. There is a 15 minute time cap to get the entire team from 15 to 1. CLEAR AS MUD?

13 Aug 14

A.  10 minutes to find 3 rep max DL

+

AMRAP 20

   5 wall walks

   10 walking lunges with plate on back (45/30)

   15 2ct mtn climbers

   20 DU

12 Aug 14

A. BS 5x 3 (2 sec hold at bottom)

+

Partner WOD (2 person team)
    3 RFT
     10 DL (185/130)
     10 burpee over bar
     400m run

This WOD partner 1 does 10 DL then partner 2 does 10 DL(same bar/ same weight). After both are finished with the first set of DL, partner 1 does 10 burpees over bar then partner 2 does 10 burpees over bar. Once that first set is complete both partners run the 400m together...that's one rounds. Both partners have to do the three rounds using this pattern.

11 Aug 14

A. 4x 4 PP + 3 PJ

+

AMRAP 20

    1K run

    then with remaining time

     5 pullups

     10 deficit pushups (2 x 45# plates)

     15 V ups



Score is total reps

8 Aug 14

A. FS 3,2,1,3,2,1

+

AMRAP 4
   10 DB snatch
   100m sprint
      Rest 5
AMRAP 4
    10 OH walking lunge steps (45/25)
    20 DUs

7 Aug 14

A. CGBP 5x5, rest 2 min

+

4RFT
   10 plyo pushups (45# plates)
   15 TTB
   20 no pushup burpees
   400 m run

6 Jul 14

A.  DL 8x1, rest 2 min

B.  EMOM 16

   6/4 HSPU

   20 DU

   6/4 pullups

   20 DU

5 Aug 14

A.  E2MOM 10

    BS x 5 (Heavy)

+

For time

   50 DU

   20 FS 115/75

   40 DU

   20 DL 115/75

   30 DU

   20 Burpee over bar

   20 DU

4 Aug 14

A.  3 strict press+3 push press x4 sets.  Rest 2 min between sets

+

2 sets (rest 3-5 min between)

AMRAP 8

   Run 400m

   AMAP pullups in remaining time