Intervals FGB Style

3 rounds, 5 min each round no rest in between exercises. 1 min rest after round, add up total reps for all exercises combined per round. Record best round.

1 min push-ups

no rest

1 min sit-ups

no rest

1 min box jumps

no rest

1 min push press SM-10% BW CF-20% BW

no rest

1 min KTE

Record score and post what height of box used.

Deads and Leg Raises

Not for time: Strength development so lots of rest between sets.

First:

Deads 5/5/5/5/5  gradually work up in weight but not for a 5 RM

Leg Raises- 20/20/20/20/20 

Set target for leg raises at shoulder height, you can use an anchor for your hands. Laying on you back feet together and legs straight, lift your legs off the ground and touch the target above.

2nd:

Deads- Pick a weights and go for a 1 set max reps. You can not pause or rest the bar on the ground.


Record your weight and reps complete for the max set deads. Post any Scale/Mods.

Shuttle to Burpee clean

First part for distance.

20 yard shuttle run. 1 min on 60 sec rest
                               1 min on 50 sec rest
                               1 min on 40 sec rest
                               1 min on 30 sec rest
                               1 min on 20 sec rest
                               1 min on -finished

Second part: For time 15/10/5 of.


Burpee Cleans
                            CF 50/35 KG  SM 30/20 kg  use same weight for both lifts
Push Press

Record how many 20 yrd rounds you had total for the first part. Second part Burpee Cleans, you first power clean the weight up and then lower the weight to the ground then kick your feet out while holding the bar into a push up, touch your chest to the bar back up and bring your feet back under you. complete all 15 reps and then clean the weight up and do your 15 push press, repeat for the other rounds untill done. Record your time and if any scale/mods.

Angies Twin

For time:

100- Pull ups

100- Push ups

100- Squats

CF do the WOD chipper style as prescribed starting with pull ups and ending with squats. SM is presrcibed a non chipper style and can break up the WOD into any sets and reps. Post time and if any scale/mods.

AMRAP 6

As many rounds as possible. Go for six minutes on then rest for six minutes then finish it off with one last round of six minutes of.

6-Ring Dips

8-Pull--ups

10- Thrusters  CF-40/30  SM-30/20

Record rounds completed for both sets of exercises. Record and scale/mods.

Run Test to Power Cleans

First:

Run as far as you can in three minutes.


Second:

Power Cleans- 10/10/10/10  for total tonnage

Strength development on the Power Cleans so lots of rest between sets. Record the distance that you ran and your total tonnage for you Cleans.

Min on the Min

Every minute on the minute complete the following:

1. Burpees 1    Ring rows 9   KB Swings  5  CF 20/16 kg  SM 16/12 kg
2. Burpees 2    Ring rows 8   KB Swings  5
3. Burpees 3    Ring rows 7   KB Swings  5
4. Burpees 4    Ring rows 6   KB Swings  5
5. Burpees 5    Ring rows 5   KB Swings  5
6. Burpees 6    Ring rows 4   KB Swings  5
7. Burpees 7    Ring rows 3   KB Swings  5
8. Burpees 8    Ring rows 2   KB Swings  5
9. Burpees 9    Ring rows 1   KB Swings  5
                        
                               Repeat

In cronological order you have one minute to complete the first set of exercises. If you complete all the reps before the minute is up then you have the remainder of the minute to rest. After you complete all  9 sets of the exercises repeat the sets again starting from the top. If you do not complete all reps in the set of exercises withing the minute take the next round off and then continue with the next round after rest. Your score is how many rounds you completed without rest. Post any scale/mods.

OH Squats & KTE's

Not for time. High volume, low speed strength day.

Pair Overhead Squats and KTEs as follows.

10/8/6/4/2/10 OHS

20/16/12/8/4/20 KTEs

Post your weight on the last 10 OHS - strategy is as follows - 10/8/6/4 is warmup. Go all out on the 2RM. Rest. Go all out again on the 10 RM with weight that you can barely manage on the last round. Plenty of rest between every set.

CF: Sub TTB for KTEs.

Post your final 10RM round & compare to Jan 10.

Run, Thrusters, Pullup

For time:

Run-1/4 Mile

15- Thrusters CF-45/30kg SM- 30/20kg
15- Pull-ups

Run sub- 500 M row, .75 Mile Bike

Record your time weight and if any scale/mods.

Cleans & KTE's

Dynamic warm-up. Here is great literature and a video with DPT Kelly Starrett talking about warming up and using mobility drills not "stretching" to get yourself into better positioning for lifting (if needed). Save the PNF(proprioceptive neuromuscular facilitation) stretching for after the WOD.

Not for time:

Cleans-5/5/5/5/5/5

KTE's- Max reps after each set of cleans

Dessert- finish with 1 mile run for time, sub 2 k row.

Note: Cleans are full squat cleans, weight must be eccentrically lowered to the ground each rep. KTE's are done consecutively each set, you can rest hanging from the bar but cannot touch the ground or box. Record weight for the last set of cleans and add up all sets of your KTE's for your score. Post any scale/mod.

DBL Tabata Run to Deads

Two part WOD:

1st-10 min of DBL Tabata: 40 sec on 20 sec off.

40/20- Run for min MPH-Sub: Row for Calories, Bike for distance

2nd- Not for time: Strength development, so lots of rest between sets. Work towards your 1RM

Deads-5/5/3/3/1

Post your lowest score for the Tabata portion, then post your 1RM for your deads.  Post any scale/mods.

HAMRAP

HAMRAP: Heavy As Many Rounds As Possible.

Two ten minute segmets, 10 minute rest between the two segments. Score is total rounds in both rounds.

Single round is:

10 pullups

10 dips

10 squats - CF prescribed at 1/2 bodyweight

10 box jumps - CF prescribed at 20 inch box.

Finish as many rounds as possible in each 10 minute segment. First and second segment separated by 10 mins.

If you use bands or jumping on dips and pullups, the lowering phase is 3 secs long.

Post your total round count, break it out by each segment (ie 6+5=11 rounds) and post any scaling/mods used.

Compare to. 11.03.14

Cleans to 5K

1st part: 1 rounds of 2 min max reps of:

Cleans-CF 1/3 bw SM-1/4 bw

Cleans are full squat cleans

2nd:

5K run for time: Sub Row 6240 M, Bike 9.9 Miles.


Record max reps for Cleans and 5K time: